Purple Cabbage Salad – A Nutritious Salad That’s Easy to Make

Purple Cabbage Salad from TotalLifestyleManagement.com

September 23, 2015 | Posted in Easy Dinners, Gluten Free, Meatless, Nutritious Recipes, Raw, Vegetarian | By

I love simple.  With two kids and an ambitiously complicated life, I need simple.  I also need nutrition, and this purple cabbage salad is certainly nutritious!

This is one of my favorite simple salads – packed with COLOR!  That means vitamins, minerals and antioxidants!  Make sure you cut the cabbage small enough – otherwise, you won’t enjoy the texture.  While purple cabbage is more expensive than green cabbage, it’s still very affordable per pound.  It keeps well in the refrigerator.  Even better, conventional cabbage is grown with very little pesticide.  That means you don’t need to spring the extra cash for organic cabbage.

Purple Cabbage Salad from TotalLifestyleManagement.com

Purple Cabbage Salad

Warning

Do not make the mistake of thinking this is a snacky poo salad that you will be able to serve to a picky eater… this is a straight up, unapologetic vegetable dish.  There is nothing to disguise the flavor of the vegetables!  However, the combination of olive oil and salt enhances the vegetables and makes it TASTY!

Recipe for Purple Cabbage Salad

I like to serve this at room temperature.  I think it’s nice alongside a well prepared lean, red meat and a small portion of baked potato.  It must be my Polish heritage –  Steak, potatoes and cabbage just go together to me.  Like this recipe?  Make sure to pin it for later!

Purple Cabbage Salad
 
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Simple, healthy purple cabbage salad.
Author:
Recipe type: Salad
Cuisine: Vegetarian
Serves: 4 servings
Ingredients
  • 1 small head of purple cabbage, chopped small or cut thin (slaw style)
  • 2 avocados, cut into ½" pieces.
  • 1 red pepper, diced into small pieces
  • ⅔ cup corn kernels (frozen is fine)
  • ⅓ cup quality olive oil
  • Pink Himalayan Sea Salt to taste (1 teaspoon +)
  • Fresh cracked black pepper, to taste.
Instructions
  1. Add all ingredients to a mixing bowl and toss to combine.

 

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Healthy Italian Food – This Tuscan Riboletta is Easy and Delicious

Tuscan Riboletta - Easy and Healthy

August 29, 2014 | Posted in Beans & Legumes, Gluten Free, Kid Friendly, Meatless, Nutritious Recipes, Soups and Stews, Toddler Friendly, Vegetarian | By

Healthy Italian Food

Having grown up eating Italian food, I never would have dreamed that there is such a thing as Healthy Italian Food. As I’ve grown in my cooking and nutrition, however, I’ve found that many Italian dishes can fit quite well into a nutritious diet.

Healthy Italian Food: Tuscan Riboletta

Healthy Italian Food: Tuscan Riboletta

This Tuscan Riboletta is one of my favorite things to eat at home – it’s so fast to make and I usually have all the ingredients in my kitchen.  I whipped this up for a dinner party last week and served it with a side of store bought Italian Turkey Sausage.  I made an easy bruschetta for an appetizer and BAM I had an Italian-themed dinner party.

The Skinny

This recipe has tons of veggies in it, along with protein and slow digesting carbs from the white beans. Try it out and let me know what you think!

Healthy Italian: Tuscan Riboletta
 
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Author:
Recipe type: Italian
Serves: 2
Ingredients
  • 1 carrot, peeled and chopped small.
  • 1 stalk celery, peeled and chopped small.
  • ½ red onion
  • 3 cups kale, chopped and stemmed
  • 1 can diced tomatoes - no sodium added.
  • 1.5 cups white beans, such as Cannelini or Northern Beans
  • 2 cups chicken or vegetable broth
  • ½ teaspoon sea salt
  • 2 cloves of garlic, finely chopped
  • 1 tablespoon + 1 teaspoon fennel seeds
  • 2 tablespoons olive oil
  • Bread for croutons, if desired.
Instructions
  1. Pour one tablespoon of olive oil into the cast iron dutch oven.
  2. Add carrots, celery, onion and garlic. Sautee until soft.
  3. Place the fennel in a mortar and pestle. Grind with the pestle a few times, until the seeds are a little mashed up.
  4. Add diced tomatoes and fennel. Let cook for another minute.
  5. Add white beans and broth. Let simmer for 2 minutes and then add the kale.
  6. If you're making toasted croutons, chop your bread of choice into cubes, place on a baking sheet and spray with olive oil. Either place in a toaster oven or put the bread under a broiling pan for a few minutes - until the bread is crisp and browning.
  7. Cover and cook until the kale is soft.

 

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Broccoli Puree With Fresh Mint

broccoli1

July 14, 2014 | Posted in Kid Friendly, Meatless, Nutritious Recipes, Paleo, Toddler Friendly, Vegetarian | By

This is my twist on broccoli puree with fresh mint, inspired by french chef Patricia Well.

As I gear up for my next NPC Bikini competition, I have a lot of broccoli on my plan.  A LOT of broccoli.  It’s a very light, nutrient-dense vegetable that’s perfect for nourishing the body while cutting calories and leaning out.  Luckily, I love broccoli.  However, I may not love it at the end of this prep if I can’t find other ways to prepare it – especially since my favorite way of preparing it uses oil, which is not available to me right now.

For me, it’s imperative to keep food boredom at bay when you’re cutting calories.  I don’t coach contest preparation, so I am fortunate that I can make sure my clients have a lot of variety in their food – a luxury I don’t have right now. This recipe is certainly helping to make my “cut” easier.

Broccoli Puree With Fresh Mint

Now listen up – I know what you’re thinking.  You’re thinking that this does not sound good.  Mint?  Broccoli?  Together?? What?  Give it a chance.  There’s something truly enjoyable about it.  Both broccoli and mint have earthy, rich flavors.  Together, they create a nice combination.  I like it so much, I’m even considering making this into a soup!  Give it a chance and let me know what you think.

Broccoli Puree With Fresh Mint - A Light Vegetable Recipe from TotalLifestyleManagement.com. #weightloss #cleaneating #paleo

 

Recipe

Pureed Broccoli with Fresh Mint
 
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Fresh mint leaves take broccoli from blah to "ah"
Author:
Recipe type: Vegetable
Serves: 12
Ingredients
  • 2 lbs broccoli, trimmed of leaves
  • 1 cup fresh mint leaves with stems
  • Sea salt
  • Equipment:
  • Steaming Rack or Basket
  • Food processor or blender.
Instructions
  1. Steam the broccoli via your method of choice - I prefer using a steaming rack or basket. Place the rack over simmering water, cover the pot and cook for about 7-10 minutes. Don't let the broccoli get grey - it should still be green and a little crisp.
  2. Transfer the broccoli to a food processor.
  3. Add the mint and salt.
  4. Puree until smooth. Experiment with the texture - you might prefer it on the coarse side or completely smooth.
Nutrition Information
Calories: 30 Fat: 3g Carbohydrates: 6g

Broccoli Puree With Fresh Mint – Broccoli Recipes – Adapted from “Vegetable Harvest” by Patricia Well

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White Bean Macaroons – Gluten Free & Flourless

White Bean Macaroons - Flourless, 1 g of sugar and 90 calories each - gluten free. #whitebean #glutenfree #macaroons #vegetarian #flourless

April 9, 2014 | Posted in Beans & Legumes, Dessert, Gluten Free, Kid Friendly, Meatless, Nutritious Recipes, Toddler Friendly, Vegetarian | By

White Bean Macaroons??? I’m all about finding new ways to make tasty treats!!!  And this way is definitely new.

This is my original recipe for White Bean Macaroons – the combination of protein and fat with little sugar means this delicious treat won’t make your blood sugar go on a rollercoaster ride.  Even better, they’re really easy.  You’ll need a blender or food processor to make the puree.

White Bean Macaroons: Flourless, Gluten Free, Vegan and Surprisingly Delicious!

My one recipe made 22 cookies, clocking in at ~100 calories each with 3.5 grams of protein and less than 1 g of sugar per cookie.  I tend to be inconsistent with the size and number of cookies per batch, so know that an entire batch of batter measures at 2,250 calories and 70 g of protein – get an accurate measure of your own batch by dividing these measurements by the number of cookies you make.

I’d love these to have more protein, so I’m going to try adding my favorite unsweetened Sun Warrior Natural Protein powder next time!

White Bean Macaroons

White Bean Macaroons
 
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Author:
Recipe type: Dessert
Cuisine: Dessert
Serves: 22
Ingredients
  • 3 cups white beans, pureed
  • ¼ cup honey (I don't make mine very sweet - just enough to be enjoyable - so I used a little less - use more if you like it sweet)
  • Optional: ¼ teaspoon stevia
  • 1.5 teaspoons vanilla extract
  • 2 eggs
  • 1 5 oz package of unsweetened flake coconut (shredded coconut)/approximately 2 cups
Instructions
  1. Preheat your oven to 350 degrees F.
  2. Blend/process the white beans, honey, stevia, eggs and vanilla until smooth.
  3. Transfer from the blending container into a bowl. Add the package of unsweetened flake coconut and mix.
  4. Oil a baking pan or use parchment paper.
  5. Use your hands or a spoon to form balls, making each the size of a flat golf ball.
  6. Bake at 350 degrees for 18-20 minutes, or until the top of the macaroon is golden brown. If they fall apart then they're undercooked.
  7. Allow to cool and enjoy!
Nutrition Information
Serving size: 1 Calories: 100 Sugar: 1 g Protein: 3.5 g

The whole recipe makes 2,000 calories and 53 g of protein – I made 22 cookies with mine, which puts them at 90 calories each with 2.5 grams of protein and less than 1 gram of sugar each.

 

White Bean Macaroons – Gluten Free & Flourless – Total Lifestyle Management

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Red Bean Caramelized Onion Tacos

redbeantacos

March 21, 2014 | Posted in Beans & Legumes, Kid Friendly, Meatless, Nutritious Recipes | By

Enjoy these Red Bean Caramelized Onion Tacos!  Come Friday and we’re out of food in our fridge.  Tacos are one of my favorite go-tos for an delicious, easy and nutritious meal.

Red Bean Caramelized Onion Tacos: Easy, Cheap, Healthy Dinners

 

I like to serve these with a side of spinach salad or a cabbage salad. Honestly, I don’t enjoy eating beans on their own – the caramelized onions add a sweetness that brings out the flavor of the beans and neutralizes their mushy texture.   I love to add Cholula Chili & Garlic hot sauce to mine, too!  When it comes to a grocery budget, you can’t beat the affordability of beans – all the red beans in this recipe cost me about eighty cents!  Tortillas are also affordable.

Recipe for Red Bean Caramelized Onion Tacos

Red Bean & Caramelized Onion Tacos
 
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Author:
Cuisine: Mexican & Vegetarian
Serves: 3
Ingredients
  • 6 Corn or Whole Wheat Tortillas
  • 2.5 cups red beans, cooked or canned from dry.
  • 2 sweet or yellow onions, halved and sliced thin
  • 1 avocado
  • 2 tomatoes, chopped
  • 1 tbsp olive oil
  • 4 tbsp water
  • 1 tbsp chili powder
  • 1 tsp cumin
  • ½ tsp salt
Instructions
  1. Heat a skillet on medium heat and add the olive oil. Swish the pan to coat.
  2. Add the onions and cook on medium heat until they're translucent.
  3. Add 2 tbspwater to the pan and continue to cook the onions on medium heat, five to ten minutes more.
  4. Add the beans, spices and water. Mix.
  5. Cook for 3-5 minutes, until the beans are heated. Meanwhile, heat your tortillas in the oven for 3 minutes at 350 degrees.
  6. Remove both the tortillas and the beans from heat.
  7. Place the beans mixture into the tortillas and top with the avocado and tomatoes.
  8. Enjoy
Nutrition Information
Serving size: 1 Taco Calories: 243

 

 

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Flourless Pancakes: Paleo and Gluten Free

Flourless Pancakes | Relay Foods

February 2, 2014 | Posted in Gluten Free, Kid Friendly, Meatless, Nutritious Recipes, Paleo, Toddler Friendly, Vegetarian | By

Do you have a love for pancakes that remains unfulfilled because of dietary restrictions?  Re-embrace this classic breakfast comfort food by making flourless pancakes.  They’re  moist, sweet and simple.

Flourless Pancakes | Total Lifestyle Management

Even better, they’re packed with protein and low in calories – so you don’t have to limit yourself to one or two.  Eat them plain or top them with your favorite syrup, fruit or yogurt.  They’re grain free, so they fit into paleo and gluten free diets.  The bananas make this recipe sweet, so this is most appropriate for the post-workout window if you’re trying to lose body fat.  Don’t worry about that if you’re trying to build muscle or if you plan on feeding this to a growing kiddo!

Flourless Pancakes - Gluten Free and Paleo Breakfast Recipe from TotalLifestyleManagement.com/

The Finer Points

These cook up best if you make smaller pancakes and use cooking spray.  I also find it’s important to use a spatula with a fine edge, like this pancake spatula. Spatulas with thick edges can’t get under the thin pancake and end up tearing it apart.

Have a batter disaster?  Just scramble the batter and call it sweet scrambled eggs.

Flourless Pancakes

Flourless Mini Pancakes: Paleo and Gluten Free
 
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A sweet and moist recipe for flourless pancakes.
Author:
Recipe type: Breakfast
Cuisine: American
Serves: 2
Ingredients
  • 1 Banana, Medium to Large and Ripe - Riper bananas yield sweeter pancakes.
  • 2 eggs
  • ½ teaspoon vanilla extract
  • ¼ teaspoon cinnamon
  • Cooking spray, or 1 tablespoon of butter or cooking oil.
Instructions
  1. Add the peeled banana to a blender or food processor with the eggs, vanilla and cinnamon.
  2. Blend until the mixture is smooth with little bubbles.
  3. Preheat a cast iron skillet or griddle to low heat.
  4. Add the cooking oil to the pan and coat it well.
  5. Pour the batter into the pan, ⅛ cup at a time.
  6. Cook the pancakes on low to medium heat until bubbles just begin to form throughout the pancake. Be careful not to overcook them or they'll stick to the pan - it may only take a few seconds.
  7. Use a spatula to flip the pancakes. Let them cook for just a moment on the other side.
  8. Remove from the pan and enjoy!

 

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Paleo Hot Chocolate – Dairy Free

hotchocolate

January 20, 2014 | Posted in Beverages, Dessert, Gluten Free, Kid Friendly, Meatless, Nutritious Recipes, Paleo, Toddler Friendly, Vegetarian | By

Are you dairy free? Paleo?  Try this – it’s a dairy and sugar free paleo hot chocolate, without using any artificial sweeteners or chemical junk!

Paleo Hot Chocolate: Dairy Free Hot Cocoa Recipe

It uses canned coconut milk instead of regular milk.  The medjool dates add a nice caramel flavor to the cocoa.  They’re also naturally sweet!  I think a lot of the flavor depends on the Cocoa powder you use.  My favorites are Ghirardelli’s Cocoa Powder and Hershey’s Special Dark CoCoa Powder.

*Note:  Hershey’s Special Dark Cocoa Powder has a disclaimer on the container saying that their special dark blend does not contain as many antioxidants as the regular blend.

This is a whole food recipe.  I think you will enjoy your paleo hot chocolate!

Random Thoughts

As a side note, nothing says you HAVE to add the dates to this.  My 3 year old will drink his completely unsweetened and still thinks it’s a special treat.  Likewise, my husband has a taste for savory things and loves having it without the dates!  I’d say no sugar means that’s REALLY paleo!

It’s also really good cold – it’s paleo chocolate milk!

Paleo Hot Chocolate Recipe

Paleo Hot Chocolate - Dairy Free
 
Paleo hot chocolate - dairy free and gluten free. Uses medjool dates.
Author:
Recipe type: Beverage
Cuisine: Paleo
Ingredients
  • 3 tablespoons canned coconut milk (make sure you shake it first so the cream is mixed evenly throughout the coconut milk - you may even want to blend it briefly, first)
  • ¾ cup water
  • 3 soft pitted Medjool dates
  • ½ teaspoon vanilla extract
  • 1 tablespoon cacao powder
  • Dash of cinnamon and nutmeg
Instructions
  1. Put all the ingredients in a blender (Vitamix!!) and puree until very smooth. If you have a Vitamix, then turn slowly turn to Variable 10, then High and leave it on until the liquid is hot.
  2. If not, transfer it to a pot and heat it until it's just warm.

 

 

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Roasted Sun Chokes, aka Jerusalem Artichokes

Roasted Sunchokes, also called Jerusalem Artichokes. This wholesome vegetable is high in Iron and a great substitute for potatoes.

November 12, 2013 | Posted in Meatless, Nutritious Recipes, Paleo, Toddler Friendly, Vegetarian | By

Just when you think you’ve tried everything, another strange food shows up in the grocery store.  This time it was sun chokes, the bulbous root of the sunflower. Also called Jerusalem artichokes, I used them to make roasted sun chokes.  These little babies are wholesome and cook up beautifully.  They have a nutty flavor without any bitterness.  Use them like you would use sweet potatoes and potatoes.

Roasted Sunchokes, also called Jerusalem Artichokes. This wholesome vegetable is high in Iron and a great substitute for potatoes.

Sunchokes are surprisingly high in Iron, with one serving having 15% of your daily value.  You can find them at certain grocery stores.  I found mine at Kroger, pictured below.

Roasted Sun Chokes: The root of the Sunflower plant is nutty, delicious and high in Iron.

The root of the Sunflower plant is nutty, delicious and high in Iron.

 

I love roasting because I like to keep it simple when I try a new food.  Simple means I can taste the true flavor of it.

Vikalinka also has a great recipe for Roast Chicken with Lemons and Sunflower chokes.  The Nourish Evolutionhas a recipe for Caramelized Sunchokes with Meyer Lemon & Zest – I’m not a fan of the added sugar, but it’s worth looking at!

Roasted Sun Chokes

Roasted Sun Chokes
 
Simple and delicious recipe for the root of the sunflower plant,
Author:
Recipe type: Side Dish
Cuisine: American
Ingredients
  • 1 Package of Sunchokes
  • Spray Olive Oil or "Homemade" Olive Oil Spray (ie a Misto)
  • Himalayan Salt and Pepper to Taste
Instructions
  1. Preheat oven to 425 degrees.
  2. Scrub and rinse the sunchokes.  They've been sitting in the dirt for their whole lives, so get them good and clean!!
  3. Make slices ¼" thick.
  4. Spray a baking sheet with cooking spray.
  5. Line sheet with sliced sunchokes.  Lightly spray again.
  6. Sprinkle with salt and pepper.
  7. Roast in the oven until tender and starting to turn golden brown.  Cooking times vary depending upon the oven.  Mine cooked for ~18 minutes in a counter top toaster oven.

 

 

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Green Bean and Feta Salad Recipe

Green beans make a great base for this delicious salad.

September 9, 2013 | Posted in Gluten Free, Meatless, Toddler Friendly, Vegetarian | By

I love this Green Bean and Feta Salad! Labor Day weekend of last year brought my husband and I to the city of Avalon on Catalina Island, a beautiful island community about 26 miles off the Southern California coast.  I came away from the weekend completely relaxed, having enjoyed hiking, kayaking, snorkeling, dolphins, seals and this green bean & feta salad!

Green Bean and Feta Salad

I had this salad during lunch at the Metropole Cafe in Avalon and immediately fell in love!  I’ve never been a big fan of green beans – I would pick them off of my plate as a kid and only have rarely eaten them as an adult.  This salad, however, was hearty and zesty.  I wanted to recreate the Metropole green bean & feta salad at home.

Enjoy my version of the Metropole Green Bean & Feta Salad

Green Bean and Feta Salad Recipe

Green Bean and Feta Salad Recipe
 
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Author:
Serves: 3 Servings
Ingredients
  • 12 Oz Fresh Green Beans, cut to bite-appropriate pieces and trimmed as necessary.
  • 2-4 Medium Stalks of Chives (aka Green Onion), cut on the diagonal into thin slices [I used 3 stalks]
  • ½ Cup Plain Feta Cheese, crumbled
  • 3 T olive oil
  • 2 T red wine vinegar
  • 1 tsp. lemon zest (zest the lemon first and then squeeze the juice)
  • 1 T fresh-squeezed lemon juice
  • To Taste or ¾ tsp. salt (I used sea salt)
  • To Taste or ½ tsp. freshly-ground black pepper
Instructions
  1. Bring a small pot of water to boil, large enough to blanch your beans.  Prepare the dressing as the water boils.
  2. Drop the beans into the boiling pot of water and allow them to cook for 3-4 minutes.  Your beans should remain crisp and green, not soggy and grey.
  3. Strain the green beans, rinse with cold water until cool and blot dry with a towel or whirl in a salad spinner.   I found that I needed to put the beans in the refrigerator for ~5 minutes to cool them completely.
  4. Combine the green beans, green onions and dressing. Mix until the beans are evenly coated.
  5. Add the feta cheese crumbles to your mixture.  Mix until the feta cheese is evenly distributed.
  6. Serve immediately or chill until you are ready to serve.
  7. NOTE:  I think that this salad is best at room temperature or slightly chilled, so consider removing the salad from the refrigerator for a few minutes before serving it.

Other Suggestions to improve this Green Bean and Feta Salad:
– Add chopped cherry or grape tomatoes.
– Substitute green onions/chives for thinly sliced rings of red onion.
– My husband decided to add raw chopped spinach to his and really enjoyed it.

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White Bean Hummus

Try this easy white bean hummus for a delicious snack packed with protein, slow digesting carbs and healthy fats!

August 22, 2013 | Posted in Appetizers, Beans & Legumes, Gluten Free, Kid Friendly, Meatless, Nutritious Recipes, Toddler Friendly, Vegetarian | By

This is a new favorite for my family and I – my toddler loves it, too.  We use it for dipping vegetables, in wraps or sandwiches and by the spoonful.  I’ve seen organic white bean hummus sold for as much as $7 per container in stores – make it yourself and save!

Try this easy white bean hummus for a delicious snack packed with protein, slow digesting carbs and healthy fats!

Try this easy white bean hummus for a delicious snack packed with protein, slow digesting carbs and healthy fats!

White beans are packed full of protein and slow-digesting carbohydrates, which are both part of a balanced diet.  Extra Virgin Olive Oil adds healthy fats, too!

White Bean Hummus
 
A simple and yummy recipe for white bean hummus, packed with protein, slow digesting carbs and healthy fats!
Author:
Recipe type: Appetizer or Snack
Cuisine: Mediterranean
Ingredients
  • 2 Cups White Beans, Rinsed (Cannellini or Great Northern Beans will both do)
  • 1 Head Garlic, roasted in the oven until soft
  • 3 Tablespoons Extra Virgin Olive Oil
  • 3 Tablespoons Water, Plus Extra to Make it Thinner for Your Blender/Tastes
  • Juice of One Small Lemon
  • ½ Teaspoon Cumin
  • ¼ Cup Tahini / Substitute Roasted Sesame Seeds if you have a very good blender.
  • Salt and Pepper to Taste
Instructions
  1. Add all ingredients to a high speed blender and blend until creamy. You may need to add more water, depending how moist your beans were to start - otherwise, the hummus can be too thick and stop the blender from working effectively.
  2. Other suggestions to mix it up - Add
  3. /2 cup fresh Basil leaves
  4. Parmesan cheese
  5. Fresh, chopped Rosemary or thyme.
  6. Serving Suggestions:
  7. Spread on Toast or Sandwiches. I like it with tuna and ezekiel bread, to make a hummus-and-tuna-melt!
  8. Serve with vegetables for dipping.
  9. Eat with a spoon!

 

 

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