Garlic Roasted Leeks & Vegetables

Ingredients

3 thick leeks, cleaned, trimmed, chopped

3 medium potatoes

3 small, firm zucchini, cut into small pieces

1 cup green beans, trimmed & halved

2 mid-sized carrots

1 large red pepper

1 handful of mushrooms

1/2 cup pearl onions, peeled and left whole

1/4 cup EVOO

5 tsp crushed garlic

2 tsp dried basil (or a handful of fresh basil, chopped)

    OR 

1 Tbsp freshly chopped thyme
Sea Salt & Freshly Ground Black Pepper - to taste.


Method

1. Preheat oven to 350

2. Prepare large baking dish with a light coating of olive oil

3. Slice all the vegetables, add them to a large mixing bowl with the rest of the olive oil and spices until completely coated.

4. Spread it out on the baking tray, place in the oven uncovered for 35 minutes or until vegetables are tender.

* Tip ! This dish is delicious served with a fried or poached egg on top !

Nutritional Information (one-cup serving):

Calories 95

Protein 2g

Carbs 8g

Fiber 2g

Sugar 3g

Tosca's Roasted Winter Vegetable Soup

Yields 10 one-cup servings  -  Cook Time: 1hour 30 minutes 

Ingredients:2 sweet potatoes
1 large squash (butternut, acorn, kombucha squash - any winter squash will do)
3 large purple onions
2 full heads of garlic, trimmed, but left intact
3 tbsp. of best-quality olive oil, divided
1 tbsp. of coconut butter (or coconut oil)
1 tsp. of sea salt
pinch of freshly ground black pepper
several sprigs of fresh rosemary
2 Tbsp. of fresh thyme
1.5L of low-sodium vegetable broth
2 Tbsp. of white vinegar
2 Tbsp. of pure maple syrup


Method:1. Preheat oven to 400'F for roasting. Place the racks to allow space for the garlic and onions to sit on the top rack and the squash and sweet potatoes to sit on the bottom rack.

2. Prepare two baking sheets by lining them with parchment paper.

3. Scrub the sweet potatoes, trimming any strings but otherwise leaving them intact. Prick in a few places with a fork. Set aside.

4. Split the squash in half with a heavy kitchen knife. Remove the seeds and string. (You can save the seeds for roasting at a different time if you wish-a yummy and nutritious snack)! With a fork, prick the rind of the squash in several places to allow for more even baking.

5. Place the squash cut side down on the baking sheet. Place the sweet potatoes on the baking sheet with the squash and put in the oven. Bake for one hour or until a knife inserted into the squash pierces easily. Check the oven during the last 15 minutes of baking in case the vegetables cook too quickly.

6. Remove from the oven and set aside to cool.

7. While the squash and sweet potatoes are cooking, peel and chop the onions in large chunks and place in a large bowl. Add 2 Tbsp. of olive oil, sea salt and pepper. Toss to coat the onions in the oil. Spread the onions on the baking sheet.

8. Prepare the garlic:

    Remove the papery skins and remove top points from the garlic head with a sharp knife. Drizzle remaining olive oil over each bulb. Wrap in tin foil and place on a baking sheet with onions. Place in the oven and bake for 20 minutes, checking carefully to make sure the onions don't burn. At this point turn the onions over, distribute the fresh herbs over top and return to the oven to continue baking for another 15 minutes or so.

9. Remove from heat and let cool. Keep the garlic tightly wrapped so it continues to soften.

10. Place the coconut oil into a large pot at a low-medium heat setting. Scoop the cooled flesh out of the baked squash and add to the pot. Remove the peel from the sweet potatoes and place the flesh in the pot with the squash. Add the onions with herb remnants to the pot (removing any charred onions). Unwrap the garlic and squeeze the softened garlic into the pot.

 Add the veggie stock, balsamic vinegar and maple syrup and bring the soup to a boil. Reduce the heat and, with an immersion blender, puree the mixture. Serve hot!

Nutritional Information (per one-cup serving):

Calories 154

Protein 22g

Carbs 18g

Fiber 1 g

Sodium 444mg

Sugar 7g

Tosca Reno's Eat Clean Chicken Picadillo

Makes 8 one-cup servings

Ingredients:
4 Tbsp best quality extra virgin olive oil
1 Large yellow onion, peeled and coarsely chopped
1 Large green bell pepper, seeded and deveined, coarsely chopped
1 1/2 Tbsp chili powder
2 cups fresh tomatoes coarsely chopped (use low-sodium canned diced tomatoes if you don't have fresh)
5 cloves garlic, peeled, and passed through a garlic press.
1/2 tsp ground cumin
1 tsp sea salt
1 tsp dried oregano
2 chicken breast, cooked and diced
1/2 cup raisins (optional)
pinch of fresh ground pepper
1 bunch green onions, trimmed and chopped, for garnish
Handful chopped fresh cilantro for garnish

Instructions:

Heat Olive Oil in a large skillet over medium-high heat.

Add onion and pepper and cook until onion is soft--about 5 minutes.

Add chili powder, tomatoes, garlic, cumin, oregano, and sea salt. Cook for several minutes until mixture becomes fragrant.

Add chicken and raisins. Heat through for another 10 minutes. Adjust seasoning with salt and pepper.

Serve over rice.

Garnish with fresh chopped green onion and cilantro.


Nutrition info (for a one-cup serving):
Calories: 151

Total fat: 8g

Carbs: 14g

Protein: 8g

Fiber: 2g

Sodium: 237mg

Sugar: 8g

*** Sugar decreases greatly if you don't add the raisins***

Substitutions for Cooking & Baking

Updating your recipes to healthier alternatives can be a fun and creative process. Experiment with your recipes, trying out a variety of alternative ingredients to discover new tastes that appeal to you and your family.

Reduce or Replace	Substitute	Conversion Ratio
white flour	unbleached white flour	equal amounts
	whole wheat flour	equal or 1/8 less
	whole wheat pastry flour	use more liquid or less flour
	spelt flour	use less liquid or more flour
	tapioca flour potato flour rice flour oat flour	use up to 1/4 cup of any of these per cup of flour to vary the flavor
margarine	butter	equal amounts
	1/2 butter blended with 1/2 canola oil	equal amounts
shortening	expeller pressed oils	2/3 cup for one cup
	butter	equal
cornstarch	arrowroot	1/2–1 tsp per cup of cool liquid; heat slowly
	kudzu powder	1/2–3/4 tsp per cup of liquid
eggs Used in recipes to bind or leaven. Not all substitutions will work equally well for both purposes.	Egg Replacer; binds and leavens	11/2 tsp + 2 TB water = 1 egg
	baking powder; leavening	in cake and cookie recipes that require 1 egg, substitute 2 TB water and 1/2 tsp baking powder
	Buttermilk and diluted yogurt; leavening	replaces the liquid in the recipe replace baking powder with equivalent amount of baking soda to a maximum of 1 tsp per cup of flour
	tofu; binds	1/4 cup mashed tofu (firm or regular)
	applesauce, fruit puree, cooked starchy vegetable puree	3 TB equals 1 egg
	1/4 cup warm water, 1 tsp arrowroot powder, 1 tsp soy flour, pinch of lecithin	equals 1 egg
milk	Kefir; cultured milk drink	7/8 to 1; reduce sweetener
	diluted yogurt	7/8 to 1: reduce sweetener
	Amazake	equal: reduce sweetener
	Amazake is a cultured rice-based liquid that varies in viscosity from thick, malt-like to the consistency of skim milk, depending on the brand and intended use.
	soymilk	equal
	nut milks	equal
	Nut milks are available ready-made or you can make your own. For home-made, mix 2–3 TB nuts with 2 cups water and blend until water turns white; strain. Use plain or add a sweetener of your choice, and a dash of flavor extract.
gelatin	agar agar	1 tsp powder per cup of cool liquid; heat slowly, stirring until thickened. Strain and add to recipe.
refined salt	sea salt	3/4 to 1
refined sugar	Sucanat	equal
	malted barley	equal
	honey	2/3 to 1
	rice syrup	2/3 to 1
	maple syrup	2/3 to 1
	date sugar	2/3 to 1
	molasses	1/2 to 1
	fructose	1/2 to 1
	fruit juice concentrate	1/2 to 1
	FruitSource	equal
Experiment with sweeteners to suit your taste. To increase sweetness with powdered or granulated sweeteners, add the sweetener and reduce the flour proportionally. Reverse to decrease sweetness. If substituting a liquid for a dry sweetener, either decrease other liquids by ¼ cup per cup of sweetener, or add one quarter cup of flour. Add one half tsp of baking soda per cup of liquid to counteract the increased acidity; decrease baking powder by 2 tsp or eliminate it altogether.

Flour Characteristics

Whole Foods' guide on a variety of flours and their unique characteristics

CHARACTERISTICS	GLUTEN
AMARANTH	A strong, spicy, nutty-flavored flour. Best used as an accent flour in waffles, pancakes, cookies or muffins.	None
BRAN (UNPROCESSED)	The outer layer of the wheat berry. Add small amounts to cereals and baked goods to increase fiber. Keep refrigerated.	High
BUCKWHEAT	The edible fruit seed of a plant related to rhubarb. It is not related to wheat or other grains. High proportion of essential amino acids; close to being a complete protein. Commonly combined with wheat flour in pancakes, waffles, blintzes and pastas.	Low
CORNMEAL (BLUE)	Higher in protein than yellow cornmeal. Turns lavender in color when cooked. Use in muffins and corn tortillas. Kids love purple pancakes!	None
CORNMEAL (YELLOW)	Rich and buttery in flavor. Use for polenta, cornbread and muffins.	None
GLUTEN	Gluten flour is white flour mixed with concentrated wheat protein. Add to bread dough to increase rise: 2 tablespoons per cup of flour in whole grain bread; 1 tablespoon plus 1 teaspoon per cup of flour in white breads. Also add to breads with extra bran, raisins or nuts. Increase kneading time to activate extra gluten.	High
GRAHAM	Hard whole wheat flour with a course and flaky outer bran layer, and finely ground germ. Most famously used in crackers, but adds texture and nutty flavor to all baked goods.	Low
OAT BRAN	Contains soluble fiber, which can help lower blood cholesterol levels when eaten as part of a lowcholesterol diet. Add oat bran to muffins or breads. Use as a coating for chicken and seafood.	Low
RYE FLOUR	Yields baked goods that are moist and dense. Combine with caraway seeds in crackers and breads. Due to its low-gluten content, it is often mixed with whole wheat flour to increase its rising ability.	Low
SEMOLINA	Durum flour with the bran and germ removed. Never bleached. Used to make high-quality "white"pasta. Adds extra flavor and texture in some bread recipes.	High
SOY	High in protein, it is often used as a protein booster. Usually combined with whole wheat flour to increase its rising ability.	None
SPELT	An ancient grain gaining popularity today as a wheat substitute. Similar to high-protein wheat. If substituting for wheat in a recipe, reduce the liquid by 25%.	Low
TEFF	Rich in calcium, protein and iron; sweet malty flavor. Use in quick breads, pancakes and waffles. Use to thicken stews, soups and sauces. Teff is a major crop in Ethiopia, where the flour is used to make the typical spongy flatbread injera.	None
WHEAT GERM	Vitamin- and mineral-rich layer of the wheat berry. Excellent source of vitamin E. Available toasted and untoasted. Add to cereals, pancakes and baked goods, as well as meat or vegetable loaves. Refrigerate to prevent rancidity.	High
WHOLE DURUM WHEAT	From very high protein wheat with less starch than other wheat flours. Makes a tough dough that can stretch and expand — perfect for whole grain pasta. Nutritional profile similar to whole wheat.	High
WHOLE WHEAT	Ground from entire wheat berry. Full-bodied flavor and coarse texture. Generally produces baked goods that are denser, with less rise than those made with white flour. Adds rustic, hearty qualities to baked goods.	High
WHOLE WHEAT PASTRY FLOUR	Ground from soft wheat berries. Higher in starch and lower in gluten than regular wheat flour. Use in non-yeast baked goods such as cookies, pancakes, muffins, quick breads and cakes.	Medium

motivational quote + Supplements Article

"In this moment.. Im not in competition w/ anyone but me. All I care about is what I bring to the table...
Im focused on staying hungry & keeping my plate full."


My Top 5 Supplements for a Fit Physique!

Whether you’re like me and have a shelf full of supplements or you are new to supplements altogether, the breadth and depth of supplement options on the market can be very overwhelming. Where do you start? What is really necessary? Having just received an e-mail stating, “Help me!!! What are a few supplements that I should take to support my fit lifestyle?”, I thought I would share my top five supplement essentials for a lean and healthy physique:

1. Multivitamin/mineral: Intense training and periodic calorie restriction makes a high-quality multivitamin a must. Even if we follow a balanced, nutrient-dense diet, we likely still have some gaps to fill, as the demands we place on our bodies deplete us of the micronutrients we need for optimal functioning. When we are depleted of vitamins and minerals, we experience a number of negative effects, including fatigue, lack of mental focus, immunity suppression, hormonal imbalances and slowed metabolism, to name a few.

There are countless multivitamin/mineral formulas on the market offering a variety of benefits to suit almost any goal or life stage. Do some research on what’s out there, and decide what is best for your needs and goals. For instance, if you need metabolic support, make sure the multivitamin/mineral has sufficient levels of iodine, selenium, ferritin, B-12 and zinc. If you want improved training endurance and recovery,Gaspari Nutrition’s Anavite offers a full dose of Beta-Alanine and L- Carnitine L-Tartrate.

If you want to take the guesswork out of what vitamins/minerals you personally need, there are tests likeSpectraCell to determine what you are lacking. I did the SpectraCell blood test a few years ago when I was feeling fatigued all of the time. The results indicated that I was very low in B-12 (levels placed me in the 20% percentile). I temporarily supplemented with high doses of B-12 and my energy returned within a month.

2. Omega-3 Fatty Acids: This powerhouse supplement has been shown to decrease inflammation, support fat metabolism, enhance mood and improve skin hydration. I take an omega-3 fish oil capsule twice daily with a 500mg EPA/250mg DHA ratio. I also supplement with flaxseed oil once or twice daily.

3. Probiotics: Probiotics facilitate proper absorption of nutrients by supporting the digestive system. Specifically, probiotics replace the good bacteria in our guts that are depleted by antibiotic use, stress, hormones, aging and infections, to name a few. When the good bacteria are depleted, our digestion and immunity are compromised. I supplement with probiotics daily to ensure I am getting the most benefit from the foods and supplements I consume and to stave off illness. Probiotics are available as a supplement and in food sources, like Gaspari Nutrition’s Myofusion Probiotic Series Protein Powder.

4. Thermogenic: Thermogenics (or fat burners) are an essential supplement for me when I am trying to shed a little body fat. Thermogenics help to burn more calories by causing the body to create more heat, and because of their stimulant effect, help to decrease hunger and to increase energy. More energy leads to an improved mood, better focus and more intense training. More intense training leads to more calories burned. Currently, I am taking a thermogenic in the morning before cardio (Phenorex or sometimes a generic 200 mg caffeine pill) and again in the afternoon. That said, I’m always careful to not overstimulatebefore training. Overstimulation can constrict your blood vessels, allowing less blood and nutrients into your muscles, which is counterproductive to your weight training.

5. Protein Powder: Sufficient protein intake is paramount for building muscle and increasing metabolism. Getting in my goal of approximately 170 grams of protein a day with only whole foods can be challenge. This is especially true for individuals on the road a lot or with busy schedules. Thus, utilizing a protein powder for one or two meals a day is extremely helpful. Besides helping me to get in my protein for the day, protein powder satisfies my sweet tooth that could otherwise threaten my fitness goals. For me, it doesn’t get better than a Cinnamon Roll MyoFusion shake.

Other supplements I regularly take: Greens Formula, Glutamine, BCAAs, Pre-workout (Super Pump Max), Calcium/Magnesium/Zinc (most multivitamin/mineral supplements do not have sufficient doses), Iron.



Tips To Get The Most Out Of Your Supplements

• Take supplements in divided doses (2+ times a day), because the intestines cannot absorb the entire day’s nutritional needs at one time and you are not getting the entire benefit from the supplement.

• Unless the directions on the supplement bottle indicate otherwise (e.g. Probiotics), don’t store your supplements in the refrigerator, bathroom or other humid environment. Store them in a cool dark place instead.

• Ideally, fat-soluble vitamins (A, D, E, K) should be taken with a meal containing a little oil or fat.

Jaime Baird
IFBB Bikini Pro | Team Gaspari Athlete
Twitter: @JaimeBaird
http://www.facebook.com/ifbbjaimebaird

picture post

check it out here