All posts by mgosser

Crispy Sweet Potato Fries

Crispy sweet potato fries! I feel like mine are never crispy, unless they are burnt 😡. So I played around and this recipe makes they perfectly and deliciously crisp! Dip them in this @chobani Greek Yogurt and @sriracha concoction and it’s seriously amazing 😉

Ingredients:
-Sweet potatoes, peeled and chopped into 1/4 inch thick fries (2 extra large or 4 medium)
-Extra virgin Olive oil, to toss fries in
-1/4 cup Bob’s Red Mill Flaxseed Meal
-1 Tbsp smoked paprika
-Seasalt, to taste

Directions:
1.) Preheat oven to 400°F.
2.) Toss Sweet potato fries in olive oil – just enough to lightly coat- do not saturate them. I like to put fries in a ziplock bag and drizzle or spray on oil.
3.) Transfer sweet potato fries to a bowl and toss in flaxseed meal and paprika.
4.) Line cookie sheet with tinfoil and spray with a nonstick spray (this makes for easy clean up!).
5.) Put fries in cookie sheet, try not to overlap. Use two cookie sheets if needed. Place in oven and cook for 40 minutes, turning halfway through.

Sunday Vegetable Soup

There is nothing better than delicious soup on a cold winter day!  It warms my bones and my heart!  This concoction is one from my husband.  He put together so many amazing ingredients that your tastebuds will love.

Ingredients:

My husband never measures anything  so here is his list of ingredients.

-Extra virgin olive oil
-2-3 cloves minced garlic
-low sodium chicken stock
-2 packs of precut squash, rutabaga and carrot – you can find these in the produce section at most grocery stores
-red onion, diced
-1 sweet potato, skinned and chopped
-1 apple, skinned and chopped
-1 red bell pepper
-2 chopped scallions
-1 frozen organic bag of corn
-1 bunch red kale, chopped
-1 can low sodium cannelloni beans drained and rinsed
-cloves & rosemary
-dash of soy sauce for umami
-pork bones

 

Directions:

  1.  Sauté pork bones in Evoo, rosemary,  minced garlic. Remove from pan and deglaze pan with low sodium chicken stock.
  2. Add precut squash, rutabaga, carrot pack (2) & red onion to chicken stock and bring to a boil.   When soft, blend with hand held imersion blender (or put in regular blender) to create thick texture.
  3. Add in sweet potato, apple, red pepper, scallions, corn, kale, cannelini beans, cloves, rosemary, soy sauce and let simmer for a few hours.
  4. Remove pork bones. Let cool. Strip meat and add back in.
  5. Serve and enjoy!

Side Dish – Acorn Squash Sweet or Savory

Need a last minute side dish for Thanksgiving?  Try one of these 2 acorn squash recipes…or make both.  I made a sweet dish & a savory dish.  I can’t choose which one I like better.

Direction for cooking acorn squash:

  1. Pre-heat oven to 350 degrees F.
  2. Cut acorn squach in halves and scoop out seeds.
  3. Fill a glass Pyrex pan 1/2 way up with water and place squash halves with insides face down.
  4. Cover with tin foil and bake in oven at 350 degrees F for 1 hour, until tender.
  5. Let cool, then scoop out insides of squash and put in a bowl, making sure to drain out any extra water.

Sweet Squash:

Ingredients:
-Squash
-Butter
-Cinnamon

Directions:

  1. Add butter and cinnamon and mix into bowl with squash.
  2. Sprinkle cinnamon on top and serve.

 

Savory Squash:

Ingredients:
-Grated Parmesan Cheese
-Olive Oil
-Black Pepper

Directions:

  1. Add cheese, olive oil, and black pepper and mix into bowl with squash.
  2. Sprinkle cheese on top and serve.

5 Minute Protein Packed Banana Pancakes

Sunday mornings call for panacakes!  These 5 minute, 5 ingredient pancakes are so easy and delicious.

Ingredients:

-2 medium ripe bananas
-3 eggs
-1/2 cup oats
-1/4 tsp. cinnamon
-*1/4 cup Amazing Grass Protein Superfood, peanut butter flavor
-Dark chocolate chips optional (my kids love chocolate chip pancakes and this is a healthy version you can feel good about!).

*protein powder is optional if you want extra protein packed pancakes!

Directions:

1. Put oats in blender and blend until fine.
2. In a bowl mash the bananas with a fork.
3. Add blended oats, eggs, cinnamon and protein powder (optional) to the mashed bananas and blend together.
4. Heat skillet over medium heat and spray with Pam Spray.
5. To make heart shapes, spray a heat friendly, heart shape pancake/egg ring with pam spray, put on skillet.
6. Pour mixture into heart shape, cook for 1-2 minutes on one side, then turn and cook on the other side for 1-1.5 minutes, until golden brown.
7. Serve with a drizzle of honey or maple syrup.

Greek Inspired Meatballs & Tzatziki


I make meatballs a lot!  One, because they are super easy to make and two, because my kids LOVE them.  I wanted to make them a little different from my usual meatballs so I decided to pick up some fresh ground lamb and go with a Mediterranean theme.  I had a ton of cucumbers  in my refrigerator so I decided to make some fresh tzatziki dip and just have a spread of yummy foods that when all combined make a delicious meal (that is quick and easy of course!).

Tzatziki Dip

Ingredients:
Chobani Greek Yogurt
-2 medium cucumbers, finely chopped
-1/2 cup fresh dill, minced
-2-3 cloves garlic, minced
-Juice of freshly squeezed lemons (2-3 lemons, add more at end to taste)
-1/4 teaspoon salt
-1/4 teaspoon pepper

Directions:
1. Combine all of the ingredients in a bowl and mix together. Add more more of any of the ingredients to get desired taste.
2. Refrigerate for one hour before serving, I find it sets all of the ingredients together to give the best taste.

Lamb Meatballs

I usually just eyeball the ingredients but here are some guidelines to follow.
Ingredients:
-1lb ground lamb
-1 egg
-1 garlic clove, finely chopped
-1/2 cup whole grain breadcrumbs
-1/2 cup quick oats
-1/2 cup crumbled feta cheese
-spices – I use premixed spices from a Greek Restaurant where I grew up, but it is just salt, pepper, oregano & paprika
-1/4 cup water (this is what keeps the meatballs moist!)

Directions:
1. Pre-heat oven to 350 degrees F.
2. Combine all ingredients together and mix with hands.
3. Form into medium size balls and place on a baking sheet.
4. Bake for 25-30 min. until golden brown. Flip halfway through baking.

Serve with warm pita, olives, cucumbers, tomato, olive oil, balsamic glaze, avocado, fresh lemon, baby spinach leaves and whatever other items you desire!

Power Lunch: 10 minute Protein Packed Spinach Pasta

Power lunch 💥 If you haven’t tried Banza Pasta you are missing out! This bright orange box is packed full of nutrition: 25g Protein, 13g Fiber and it tastes delicious. Even my Italian 🍝 mama gave it her seal of approval ✅.


Ingredients:
1.Banza Pasta, One 8oz box Rotini
2.Olive Oil, a drizzle
3.One Shallot, finely chopped
4.Two Garlic Cloves, minced
5.1/2 Cup Edamame steamed and shelled
6.1 1/2 Cups Baby Spinach
7.Juice of a fresh squeezed Clementine 🍊
8.Hudson Valley Harvest Raw Honey, a drizzle
9.Parmesan Cheese, a sprinkle

Recipe:
1. Cook pasta- follow directions on the box. I only cook for 7 minutes to avoid pasta being mushy.
2. While pasta is cooking, sauté shallots and garlic in some olive oil in a pan for 2 minutes on medium heat.
3. Add cooked, drained pasta to pan with shallots and garlic.
4. Add baby spinach, edamame, Clementine juice🍊, and a drizzle of raw honey.
5. Cover pan on low heat for 1-2 minutes or until spinach wilts.
6.Serve topped with a sprinkle of Parmesan cheese.

Avocado Chicken Salad

Yummy and nutritious lunch today! Only 4 ingredients: leftover chicken from dinner (chop or shred it up), , avocado (great substitute for mayo), cilantro and fresh squeezed lime. Mix together and eat . You can put it on top of fresh spinach leaves, on a a piece of whole grain @daveskillerbread or on a GG Scandinavian Bran Crispbread Crackers (find them on @amazon). #healthy #lifestyle #nutrition #wellness #dietitian #eathealthy #avocado #ggcrackers #realfood #greekyogurt #healthylunchideas #iloveavocado

Prenatal Workout with Renee Peel of CRUNCH

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Whether you’re a workout buff or just starting out, exercising while pregnant is a whole new ball game. Staying fit and active is important during pregnancy. I attribute all of my smooth pregnancies and deliveries on the fact that I worked out. However, many modifications are necessary, therefore attending a prenatal class, letting an instructor of a regular class know you are pregnant so they can show you modifications or working with a personal trainer that specializes in prenatal exercise is extremely important.

I was lucky enough to have a workout session with Renee Peel, certified personal trainer, at CRUNCH gym in Hoboken, New Jersey. Renee is a mom of two so she knows what it’s like to be pregnant and workout. She is very knowledgeable on prenatal exercise and the one-on-one training was so amazing. Not only was she able to show me modifications that worked for me and were at my fitness level, she was also very helpful in correcting my form and making sure I used proper technique. Below are some tips from Renee along with a great prenatal workout that you can try on your own or with the help of a trainer.

“Working out while pregnant has so many benefits….too many to name! The best for me was that it made me feel sexy and energetic at a time where both those things are tough to feel! And, my recovery was so much better as a strong mom!” – Renee Peel

But you need to remember a few very important things:

1. Slow and Steady. This is not the time to overdue anything.

2. Stay hydrated and take breaks as needed. You should be able to hold conversation when exercising.

3. Increased relaxin hormone during pregnancy makes your joints more prone to injury. Avoid High impact exercises

4. Blood volume and cardiac output increases- avoid holding your breath!

5. After the 1st trimester Avoid exercises lying on your back. Work on standing core strengthening exercises instead.

6. LISTEN TO YOUR BODY! Keeping yourself and baby healthy are the most important things!

Prenatal Exercise Routine designed by Renee Peel of Crunch:

During my session Renee noted reps and sets to use as a good pregnancy total body workout. She said that she would typically start with foam rolling and some kind of light warm up (a 5 minute walk on the treadmill).

We started with Tail wags (sitting on a stability ball and moving hips from left to right – like a dog – see image) and Pelvic Clocks (moving hips in a circular motion – 10 in each direction) on stability ball – 1 set of 20 each – work these in between Exercise Groups 1 and 2, see below…

When using a stability ball make sure it is the proper size.  Renee said that when sitting on the ball, legs should be at a 90 degree angle.
When using a stability ball make sure it is the proper size. Renee said when sitting on the ball, legs should be at a 90 degree angle.

Tail wag to the right
Tail wag to the right
Tail wag to the left
Tail wag to the left

GROUP 1

Pelvic Clocks and Tail Wags- 1 set of 20 each

1a. Bilateral and Unilateral TRX Rows- 2 sets of 12 reps Bilateral and 1 set of 12reps unilateral- 6 each side

Bilateral TRX Rows
Bilateral TRX Rows
Unilateral TRX Rows
Unilateral TRX rows

1b. Unilateral Horizontal Cable Row- 3 sets of 20- 10 each arm
Unilateral Horizontal Cable Row
Unilateral Horizontal Cable Row

1c. Body Weight Squats- 3 sets of 12 to 15 reps – sorry no image, these are standard squats, legs should be shoulder width apart. Toes should face forward, however as your bump gets bigger, turning your toes out on a slight angle will feel more comfortable.

Pelvic Clocks and Tail Wags- 1 set of 20 each

GROUP 2

2a. Single Leg Hip hinge and static hold- work up to balance and hinge on one leg for 45s to 1 min- 3 sets

Single Leg Hip hinge and static hold
Single Leg Hip hinge and static hold

2b. Split Squats- 20 reps- 10 each leg
Split Squats
Split Squats

2c. Modified Side Plank- 30s hold on each side
Modified Side Plank
Modified Side Plank
Modified Side Plank
Modified Side Plank

Pelvic Clocks and Tail Wags- 1 set of 20 each

This was an amazing workout. It may look easy, but believe me it wasn’t. It was very challenging, but I never did anything that made me feel uncomfortable. Renee was able to evaluate my personal fitness level to make a routine that works for me. If you want to try a Personal Training Session at Crunch click HERE

Flourless Banana Pancakes

pancakes

I LOVE pancakes, but they aren’t always the healthiest option. My kids love them too, so my husband came up with a healthier version allowing us to eat what we love without the guilt! They are SO delicious!

Ingredients:
-2 medium size bananas, chopped
-2 eggs
-2 tablespoons PB2
-1/2 cup rolled oats
-1/2 teaspoon baking powder
-fresh melon and berries (for top of pancakes)

Directions:
1. Blend banana, eggs, PB2, oats, and baking powder until smooth.
2. Let mixture stand for 15 minutes to allow to thicken.
3. Heat a non-stick pan over medium heat, add batter (spoonful size) and cook until golden brown on both sides.
4. Top with fruit and serve!

Two Girls & A…

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Whenever I tell someone I’m pregnant the first question is “Are you going to find out what you are having?” I found out for my first two. With my first it was amazing. We had the dr. write the sex of the baby and put it in an envelope. My husband and I went on a babymoon to Antiqua and sat on a quiet dock on the beach and opened the envelope. It was so exciting and we couldn’t have been happier to learn we were having a baby girl. It made it all seem so real. I felt like I was really able to bond with my baby. For number two we had a lot of issues and found out what we were having on not such a good note. I saw it on the paper when they were going over our test results and I actually was upset to know because in case anything was wrong or happened now I felt attached. I had two totally opposite experiences. I always said if I had a girl and a boy I would let number three be a surprise. However since that is not the case my type A personality wants to know because I like being prepared. If it’s a girl I already have most of the things I need, however if it’s a boy it’s a whole new ball game. I also know that my husband would really like a boy. After all we went through, we obviously just want a healthy baby, but I know deep down he is wishing for a boy. I don’t ever want him to have even a minute where he is upset in the delivery room if the baby comes out and it is another girl. I want the experience to be complete joy!

From the moment I told my oldest daughter I was pregnant she said it was a boy. I told her that we didn’t know and if it is a girl she still has to love her. She insisted it was a boy and I was actually a little concerned because if we were having a girl I wasn’t sure what her reaction would be. It’s a 50/50 chance either way. I have read some statistics that say if you have two of one sex already your chances increase of having the same sex for the third, but how do they really know? I was convinced I was having a girl, so we had two conflicting opinions in my household. My pregnancy has been very similar to my first two, which were girls. I looked that up too and some people had different pregnancies with girls and boys and some felt the same. I also saw that some people were really sick while pregnant with a girl and I have friends who were really ill with a boy. I think everyone is different. Of course we look for signs and symptoms and their are old wives tales, it just makes it more fun and ineresteing. So my husband and I decided that we were going to find out. One of our friends had a gender reveal party, that seems to be the thing to do these days. So we said maybe we would have a few close friends come over and get some cupcakes and have our girls bite into the cupcakes to reveal the gender. We had our 13 week sonogram and the tech asked us what we had at home and we said two girls. She said do you want to know what you are having? I was shocked because it was only 13 weeks, how could she tell. She said she was 90% sure what it was as she could see it very clearly on the sonogram. I looked at my husband and was like do you want to know. We were both very anxious. So we said lets just find out! We are so excited to announce that baby number three is a…

A BOY!
A BOY!

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