Tuesday, July 31, 2012

Cherry Cream Cheese Frosting

Cherry Cream Cheese Frosting

I took 8 oz pack of low fat cream cheese, 1 box SF cherry jello, 8 tsp of Splenda blended together.
I used 1 tsp per doughnut. That is 2 TB or 1 oz total for 3 meals (2 doughnuts per meal)

Per ounce:
2 TB low fat Cream Cheese = 2 Condiments
1/8 box of Jello = 1/2 optional snack
1 tsp Splenda = 1/2 Condiment

Recipe for Heart Doughnuts

Sunday, July 29, 2012

Heart Doughnuts

*It has come to my attention that you should only eat your healthy fat with your lean serving.  This recipe does use a healthy fat (flax seed) in the recipe, so technically that is not permissible.   Please use all recipes at your own risk & contact your health coach or Medifast Nutrition Support if you have any questions or concerns on how to incorporate your healthy fat*

Heart Shaped Medifast Doughnuts!
2 Doughnuts = 1 Meal

The Recipe:
1 packet Medifast Chocolate Chip Pancakes (1 Medifast Meal)
1 packet Medifast Brownie (1 Medifast Meal)
1 packet Medifast Chocolate Chip Cookie Soft Bake (1 Medifast Meal)
1/2 cup of Egg Beaters (1/4 Leanest)
1/2 tsp baking powder (1/2 Condiment)
2  TB golden flax seed (1 Healthy Fat) (optional)
1/2 cup water

2 muffins equals 1 meal.  The entire recipe is 3 Medifast meals, 1/4 Leanest, 1/2 Condiment, 1 Healthy Fat.

You can add Cream Cheese Frosting

I got this super cute Doughnut pan for my birthday! 
You can buy the heart pan here:

Preheat oven to 350 degrees. I actually used my toaster oven and it worked very well for this.  Mix all ingredients together and pour into Doughnut pan.  Bake for 18-20 minutes.

Sunday, July 22, 2012

Mini Zucchini Frittata

Mini Zucchini Frittata
1.5 cups grated zucchini (3 green)
3 oz Lean Cheese (3/5 Lean)
3/4 cup Egg Beaters (3/8 Leanest)
Pinch of Red Robin Seasoning Salt (1 condiment)

Preheat oven to 350 degrees.

In each muffin cup or brownie/cookie tray, add 57 grams (.5 cup) of grated zucchini. Add 1/4 cup of egg beaters and 1 oz of shredded low fat mozzeralla cheese. Stir and sprinkle a dash of seasoning salt on top.

Bake for 20-25 minutes.

1 serving = entire recipe.  Medifast: .975 Lean, 3 green, 1 condiment.
300 calories, 12 g carbs, 8 g fat, 44 g protein.

This recipe makes 3 Frittatas for 1 lean and green meal

Yummy and delicious!

Baking enough for 2 people in my toaster oven

Wednesday, July 18, 2012

Sloppy Joe Skillet

1 Medifast Sloppy Joe (1 Medifast Meal)
1/2 c Egg Beaters (.25 Leanest)
2 TB Salsa (2 Condiments)

Cook Medifast Sloppy Joe per the package directions.  Scramble egg beaters.  Combine scrambled egg beaters, Sloppy Joe and Salsa.

This counts for .25 Leanest Portion, 2 Condiments and 1 Medifast meal.

Monday, July 16, 2012

Spicy Shrimp Stirfry

1.5 cups of cooked shredded cabbage (3 green)
7 oz cooked shrimp (1 leanest)
2 Laughing Cow Light Wedges (1 healthy fat)
2 tsp  low-sodium Soy Sauce (1 condiment)
1 TB Sriracha Hot Pepper Sauce (1/2 condiment)
1/4 tsp garlic powder (1/2 condiment)
1 packet Splenda (1 condiment)

In a large frying pan, combine shredded cabbage, soy sauce and Sriracha.  Add cooked shrimp, garlic powder and Splenda.  Add laughing cow and mix until sauce is creamy.

This counts for 1 leanest, 3 green, 1 healthy fat and 3 condiments.
300 calories, 15 g carbs, 5 g fat and 43 g protein.

Saturday, July 14, 2012

Revolution Rolls...the BULK RECIPE

30 eggs, room temperature
16 oz fat free cream cheese, room temperature
1 tsp cream of tartar
10 packets of Splenda

Yield: 60 rolls (use 2 rolls to use as a bun)
2 rolls: 100 calories, 2 g carbs, 6 g fat, 8 g protein

For Take Shape for Life/Medifast Users:
2 rolls is 1/3 lean & 1.33 condiments

You need to add 2/3 Lean to your day.
4.6 oz of fish or shrimp from leanest category
4 oz of chicken, turkey or fish on the learner category
3.33 oz of lean beef, lamb or other meat from lean category
2 whole eggs
1 1/3 cup Egg Beaters
2 Morningstar Farm or Boca Hamburger Patties

The rolls can be stored in the fridge for 1 week or frozen.  These reheat very well in a toaster oven.

This is modified from  Sandy's Kitchen recipe.

1. Preheat oven to 350 degrees. Line cookie sheets with parchment paper. I found this AWESOME parchment paper/foil combo called Martha wrap.  Since this recipe is so big, it took a few trips in the oven. I was able to reuse the paper for all the rolls! Also, one of my frustrations with normal parchment is how it curls, but since there is foil on one side of the Martha wrap, it is shape-able.  Buy some!!

2. Separate the egg whites and egg yolks.  The easiest method for this is to crack all the eggs into a large mixing bowl. With a spoon, remove each yolk and set aside in another large mixing bowl.  Here is the method for separating the egg whites: http://www.keeplearningkeepsmiling.com/2011/02/22/simple-and-easy-way-to-separate-egg-yolk-from-egg-white/

2. Beat the egg whites with cream of tartar until the whites form stiff peaks.  I have a KitchenAid stand mixer & just leave it beating the whites while I do the next steps.

3. Add yolks, Splenda and cream cheese to food processor. Blend until smooth.

4. Carefully fold the egg yolks into the egg whites.  Don't mix too much because it will cause the egg whites to collapse.

5. Using a 1/4 cup measuring cup, form 6 rolls per cookie sheet.

6. I like to have a top roll and a bottom roll like this:

So I put 1/2 the rolls on the top oven rack and half on the bottom rack.  If you want all your rolls to be tops, then use the higher oven rack position. 

7. Bake for 25 minutes or until they are golden.  Cool on a wire cooling rack.

Wednesday, July 11, 2012

5 Weight Loss Myths

#1 The Starvation Myth: Eat less, exercise more, and then we will lose weight
  • People assume that those who are overweight are lazy, undisciplined and self-indulgent
  • There are many things that affect metabolism and weight regulation, and these things work differently inside each individual's body
  • Too extreme of calorie restriction causes your body to think it's starving, which sets off chemical processes telling you to eat more and also causes your body to perceive starvation and slow metabolism in an attempt to preserve energy. This is why it is so important to eat all 5 of your Medifast meals, your healthy fats and Lean and Green meal.
  • A part of our brain is wired for survival, and it creates chemical responses to starvation that we have no control over

#2 The Calorie Myth: All calories are created equal
  • The type, not the amount, of calories you consume is what's important. 
  • The calories we eat contain different amount of nutrients, and this affects how well or poorly our body utilizes them
  • Food that enters our bloodstream quickly tends to promote weight gain; food that enters slowly tends to promote weight loss
  • Food contains information for you genes that controls how well you metabolize it

#3 The Fat Myth: Eating fat makes us fat
  • American Paradox: Over last 40 years, national fat consumption has dropped from 42% to 34% of total calories, but obesity and high BMIs have risen significantly
  • There are different types of fat, and they interact with our genes differently: some signal for weight loss and health; others for weight gain
  • Essential Omega-3 fats enhance metabolism and promote weight loss
  • Trans fat found in processed foods causes weight gain, impair metabolism, and lead to inflammation and diabetes

#4 The Carb Myth: Eating low carb or no carb will make us thin
  • Refined or processed carbs slow down our metabolism; complex carbs in their natural state actually speed up metabolism. Medifast meals provide us with high quality carbs our bodies need.
  • Fruits, vegetables, buts, seeds and whole grains are all great sources of carbs. While we limit some of these during the weight loss phase, it is a crucial part of transition and maintenance to incorporate all kinds of healthy carbs back into our diet
  • Good carbs contain phytonutrients, which are healing plant chemicals essential for optimal health;  phytonutrients turn on genes to help us burn fat and slow the aging process
  • Focus on unprocessed carbs because they have more fiber and will not quickly turn into sugar inside your body

#5 The Avoidance Myth: Skipping meals will help us to lose weight
  • When you eat is just as import as what you eat
  • Skipping meals causes our bodies to feel starving, which leads to overeating
  • Breakfast is very important because it turns on our metabolism for the day. Be sure to eat your first Medifast meal within 1 hour of waking up
  • Our nutrient intake and calories should be spread out throughout the day. This is why we eat 6 meals a day.

Tuesday, July 10, 2012

Mozzarella Sticks

4 Mozzarella Cheese Sticks - 1 oz per stick, 3-6 g fat per oz (1 Lean)
1/2 bag of Medifast Chili Nacho Puffs (1/2 Medifast Meal)
1 egg white (1/14 Leanest)
Pam (1 Condiment)

Preheat oven (I used my Toaster Oven) to 375 degrees.  In food processor or blender, grind 1/2 bag of Medifast Chili Nacho Cheese Puffs into breadcrumbs. Cut each cheese stick in 1/2.  Roll each stick in egg whites, then roll in ground puffs.  Place all sticks on Pam sprayed cookie sheet. Quickly spray sticks with Pam.  Bake for 10 minutes or until first sign that cheese is melting.

This counts for 1 Lean, 1/2 Medifast Meal & 1 Condiment.

Be sure to eat the other 1/2 bag of Medifast Chili Nacho Cheese Puffs so you get your complete meal.

Saturday, July 7, 2012

Low Carb Sushi

1.5 cups of riced cauliflower, browned (3 green)
7 oz grilled Tilapia (1 leanest)
2 Sushi Nori sheets (1 g of carb each) (2 condiments)
1/2 t Sriracha sauce (1/2 condiment)
1 t low sodium soy sauce (1/2 condiment)

Medifast: 3 Green, 1 Leanest, 3 condiments
300 calories, 11 g carbs, 4 g fat, 50 g protein.

This makes a lot more than pictured - 2 rolls of sushi.  These are just the prettiest pieces!

I grilled my Tilapia on my George Foreman grill & set it aside.  10 oz of frozen Tilapia yields 7 oz cooked.

I took a bag of frozen cauliflower, cooked it in the microwave for about 5 minutes in a little water.  Pulsed it a few times in my food processor until the cauliflower had the texture of rice.  Added the cauli-rice to a pan & browned it up a little.

Next I laid out my first Sushi Nori sheet.  Make sure you get seaweed sheets that are 1g carbs each.

I combined my Tilapia with the cauli-rice, just for ease of assembly.  Cover 2/3 of the Nori sheet with half the mixture.

Carefully roll together.  Try to keep it as tight as possible without tearing the sheet.  This will just require practice.  The Nori sheet was a little sturdier then I thought it would be, so I actually packed the mixture that fell out the ends back in for a fairly tight roll.

Next slice the roll with a sharp knife and arrange on a plate.  I ended up making 2 rolls, but these were the prettiest pieces.

This was the rest....still tasted good!

Garnish with Sriracha and Soy Sauce


Me eating sushi in the rain!