Recipe: Homemade Fudgesicle

My girls have been eating too much junk.  The end result is they're begging for more.  To beat the requests for freezies, I decided to try making my own fudgie ice cream snacks.  

Banana Fudgesicle

Ingredients

• 3 VERY ripe bananas
• 1/4 c chocolate chips
• 2 T low fat peanut butter

Instructions

1. Barely melt chocolate chips
2. Stir peanut butter into melted chocolate
3. Use food processor, Magic Bullet or blender to mix all 3 ingredients.
4. Use cooking spray on popsicle forms
5. Pour mix into popsicle forms
6. Freeze for 4+ hours
7. Eat!

This treat was very rich.  Next time I'll make it with less peanut butter and chocolate.  Might try replacing chocolate with cocoa.  I'm sure you could make it without the peanut butter for those who need to avoid nuts.

Really enjoyed the one I tried tonight.  Way more than this guy enjoyed his Nonfat Milk, Sugar, Corn Syrup Solids, Cocoa (Processed With Alkali) (Adds A Trivial Amount Of Fat), Modified Food Starch, Soy Protein Isolate, Microcrystalline Cellulose, Mono and Diglycerides (Adds A Trivial Amount Of Fat), Cellulose Gum, Guar Gum, Polysorbate 65 & Polysorbate 80, Carrageenan, Salt, Natural Flavor and Artificial Flavor treat.

But it's worth noting that it was probably a shortage of water that has me craving the sweets. These seem like a much better choice then the chocolate chip cookies I wanted to make!

Photo courtesy of Ian Hoar

Fiber 1 Chocolate Peanut Butter Haystacks recipe

Craving a snack tonight and it had to be sweet. It's been a day of heavy exposure to sweets and goodies, but no eating. Tomorrow there's going to be cake, but today was just the torture of baking.

Fiber 1 Chocolate Peanut Butter Haystacks
Ingredients

• 1/2 c chocolate chips
  
• 1/2 c low fat peanut butter
  
• 1 T cocoa powder
  
• 1 c Fiber 1 original cereal
  
• 1/4 c coconut
  

Instructions

1. Mix Fiber 1 and coconut. In larger bowl.
   
2. In a microwave safe bowl, warm chocolate chips in microwave (about 1 minute).
   
3. Add peanut butter to soft chocolate chips and microwave (about 1 minute).
   
4. Stir in cocoa.
   
5. Add chocolate and peanut butter to cereal mix. Stir until coated. If the mix is a bit wet, add more cereal.
   
6. Place on cookie sheet or similar in 12 small piles.
   
7. Refrigerate about 2 hours.
   
8. Eat!
   

Really enjoyed the one I tried tonight. But it's worth noting that it was probably a shortage of water that has me craving the sweets. These seem like a much better choice then the chocolate chip cookies I wanted to make!

OK2010A! Challenge #4 - Increasing veggies

Operation Kick 2010's Ass is commencing part IV.
Another month, another challenge. Are you ready?

This time we're back to a nutritional challenge. For the month of April your task is to eat two full servings of vegetables.

This is less than half of the recommended servings of vegetables each day. Two is better than none Two is nearly halfway to where you need to be.

Examples of one serving of vegetables:
five broccoli florets
ten baby carrots
one roma tomato
3/4 cup tomato juice
half of a baked sweet potato
one ear of corn
four slices of an onion
1 cup leafy greens

Potato does not count!

Here's a list of some interesting veggies. They can be canned, fresh or frozen.
http://cookery.newarchaeology.com/vegetables.php

Some suggestions for working your veggies in:
1. Soup with cabbage, spinach, carrots & celery something like the one I made but didn't eat
2. Spinach salad topped with strawberries, oranges & nuts
3. Roast cauliflower mashed half & half with boiled potato
4. Baked sweet potato done french fry style
5. Bake salmon with fennel and tomato.
6. Frozen stir fry veg with some soya sauce, oil, garlic, brown sugar or honey
7. Veggie fajitas
8. Roast root veggies and use on salad, quesadilla with feta, or on pasta with cream sauce
9. Caesar salad
10. Ants on a log

Hope you're in! Don't forget you're still working on
1. 30 min of activity a day
2. tracking food
3. squats challenge

OK2010A! Challenge #3 - Squat Challenge

Let's skip to #4. Since March is now over, it's official, the squat challenge was a failure. But here's the blog post I SHOULD have put up.


Operation Kick 2010's Ass is commencing part III. Every month gives you another chance to start fresh.

For the third challenge I want you to sit your way to success. We'll be taking on the 200 Squat Challenge. It's well documented at http://www.twohundredsquats.com. There's even an iPhone & iPod Touch app.

Your commitment to the Squat challenge will count toward the 30 minutes of activity a day you're doing for the January challenge. The recommend time for you to a lot to the program is 30 min week over 3 days/week.

Why squats?

1. They're a functional exercise. They develop muscles and motions that we use ever day.
   
2. You can attempt the challenge to suit yourself. If 200 is too easy you can ramp it up with bicep curls. Too hard and you can repeat a week.
   
3. Squats don't require a special place. You can do them anywhere. No need to find a piece of floor to lay on. If need be you can lock yourself in a bathroom to get your squats done!
   
4. Low cost. The only costs for the squat challenge is your time. No need to buy equipment or join a gym.
   
5. Long-term commitment to health and fitness. The challenge will take as long as 6 weeks, taking us into the middle or April.
   
6. Long-term success. Next time you take a core class, stability ball class or other fitness class you'll be laughing at the request for two sets of 12 squats. That's just over 10% of what you can do!
   

To recap:
January was about doing 30 minutes of activity everyday. You're still committed to getting'er done.
February created the habit of writing down your food each day. Keep it up!
March is about adding a functional exercise to make us all stronger at everyday tasks.

On your mark, get set, SQUAT!

Singapore Noodles Recipe

A go-to meal for me and the husband. Add in wonton soup and dumplings and sauce for the kids and it's a take-out cooked at home.

Singapore Noodles
Ingredients

• 1 T sesame oil
  
• 1 T peanut or canola or vegetable oil
  
• 4-6 tsp minced garlic
  
• 2 T slivered fresh ginger
  
  
• 1 cup cooked match stick sliced protein of choice (chicken, pork, egg white)
  
• 1 slivered onion
  
• 1 slivered green pepper
  
• 1 slivered red pepper
  
• 2-3 carrots turned into strips with peeler
  
• 1 sm zucchini turned into strips with peeler
  
• add other veggies as desired peas, beans, green onions, etc
  
  
• 1/4 cup oyster sauce
  
• 3 T curry powder
  
• 2 tsp soy sauce
  
  
• package of rice vermicelli
  
• boiling water
  

Instructions

1. Heat cooking oil in wok. Cook garlic, ginger and onion until tender.
   
2. Start water boiling.
   
3. Stir fry protein until hot. Add veggies as desired and cooked to desired tenderness.
   
4. Make sauce with oyster sauce, curry powder, soy sauce. Add to veggies and protein.
   
5. Follow directions for rice vermicelli. Add cooked vermicelli to wok with sauce and protein. Stir.
   
6. Sit back and enjoy!
   

Would spaghetti squash noodles work instead of rice noodles? Let me know if you try it.

Slow Cooker Challenge

Taking on more than reasonable seems to be my regular plan. School, sick kids, running and the gym keep me pretty busy. But a desire to be a real 'blogger' had me jumping up yelling, "Pick me! Pick me!" when Ali of Fat to Fit was looking for volunteers for the Health Slow Cooker Challenge. (She even has a pretty image that I don't know how to include.)

I did it! I did! My day was Sunday and I cranked up the crockpot just after midnight with my oatmeal for breakfast. But my excuses are almost as good for exercise as they are for blogging. It's almost the end of Wednesday and I'm just writing it up now.

So breakfast was a grand success. Inspired by Steve Dinn's success at losing 101 lbs in less than a year I have followed his breakfast habit of steel cut oats.




Guess what? Steel cut oats are even better in the crockpot. I threw in a cup of PC steel cut oats and 3 1/2 cups of water and let it go all night. In the morning I dressed it up with a bit of sweetened cocoa and milk. Delicious!

Following that success I tackled an evening meal. I made my famous refrigerator soup. The recipe has many steps. Enough to write them in a loop.

if fridge is not empty:
---remove item from fridge
---if item is a soup ingredient
------put item in pot
---else place item on counter


Sundays soup was the result of a full fridge. It was full of wonderful health goodness. The ingredients included:
8 cup turkey stock
1 cup diced turkey
1/2 bag of frozen thai veggies
thinly cut spinach
onion
celery
salt
pepper
roasted herbs
OXO beef package
prosciutto
left over roast veggies (onion, carrots, celery potato & sweet potato)
summer savory
bay leaves

It was delicious. From the one spoonful I ate I can tell you that.

But I'm tired. And stupid. And I make mistakes. So I tasted it. We went out for supper. I came back and FORGOT TO PUT IT IN THE FRIDGE. Found it the next morning. So it's deliciousness is now hanging out in my compost. So sad.


Thank you to Ali for letting me take part in the Slow Cooker Challenge. You can find more great Slow Cooker Challenge recipes at:
One Day at a Time
Fat to Fit
La Fuji Mama
Happiness is a Journey for Janna
Shari Rocks a Lot
Embracing Balance

Something good to eat: Chocolate Banana Muffins

Do you love chocolate? Need something tasty and real to fill those chocolate cravings? I made up this recipe and it's not too bad.

Super Simple Chocolate Banana Muffins

3 ripe bananas (mashed)
3/4 cup whole wheat flour
3/4 cup white flour
1/4 cup cocoa (could use more or none at all)
1/2 cup sugar
4 T applesauce
1 egg
1 tsp vanilla
1 tsp baking soda
1/2 tsp baking powder
chocolate chips/nuts to taste

Mix it all together. Throw batter in the greased muffin tin (or large loaf pan). Pam works great. Bake at 350F for 15-20 minutes. Loaf will take longer.

Tip #1: Double the recipe. Scoop the first pan of muffins with no cocoa. Add the cocoa and chocolate chips to make your second pan.


Tip #2: Do NOT overcook. They get hard and dry.


Tip #3: They freeze REALLY well.


Tip #4: I think a muffin works out to about 3 points in Weight Watchers depending on how much chocolate chips and/or nuts are added.

Tip #5: A 1/4 tsp of salt doesn't hurt them at all.

Tip #6: See comments for adding zucchini.