I don't want to pay retail!

Have you ever heard of Almond flour/meal?? This is a type of flour made from, well, you guessed it-Almonds. Its perfect for adding in antioxidents, healthy fats, good protein and lowering carbs in your baked goods!! I love cooking with Almond flour..I, however, DO NOT like paying for it. I used to go to my local health food store to buy it, at nearly 12 DOLLARS a POUND, and it only comes in 16 oz. containers, talk about a nice ol' wack to the pocket book! Another thing I don't particularly like is that most almond flour you buy is from blanched almonds, which means the antioixident rich skin is taken off-that's No Bueno!
 I hated paying that much, figured I'd look online. The brand I like was still around $9.50 a pound.. and that didn't include shipping. OK... that's it! They MADE me do it.. enter in... Du-da-dada!!! Drum roll please...
LIZ'S ALMOND FLOUR.
I will just make my own! After all it's just ground up almonds! So.. a little trip down to the local Walmart and yes, a slight investment I've got what I need:

 Put the two together and you get this:



Go a little further and you get this:

100% all nutaral (ha ha), no sugar no nothing-but a tad bit of unsweetened almond milk, almond butter (you will pay $14 bucks for a jar for good stuff at the store...)

This is super easy, took me literally 10 minutes, and that includes getting the grinder out of the box.

1. Get your grinder out of the box (ya.. I went there)
2. rinse it and dry it out (completely!) as you always should with something bought new (you do that... right?? :D)
3. Throw in a handful of almonds and press down on the button, watch it do its magic!

You may have to scrape some off the sides of the grinder occasionally, and just repeat until you have the desired amount!

Be sure to not over-grind unless your wanting to make almond butter, if that's the case grind away, check it often though to see if you need to add just a bit of the almond milk and then grind again! You could add stevia or another sweetener if you must to give it a little sweeter taste.

Enjoy my lesson learned!!



I Want a Hamburger!

"I'm going to run to Sonic and grab a hamburger really quick."-My loving husband of 5 years.
"What's wrong with the ground sirloin I have in the fridge and the thin buns?"-Me in my "patient" voice.
"I just want a hamburger"-He says.
"I will make you one."-I say, to which I am answered by a throwing down of socks, shoes and a shallow "Fine" (with a few choice other words but who wants to get into all that?)

This ever happen to you? This is one of the most frustrating things for me! I have loads of food in the fridge, I cook CONSTANTLY (hard to believe I realize) and he wants to go eat SONIC (which is a trans fat laden fast food joint if you didn't know)???? I challenge you to go look at the nutritional facts on that place... you won't ever eat there again. 
So I give myself a challenge to create a hamburger than will have my husband praising my every step instead of tossing stones at me as I cook... and here is the beautiful creation that had him licking his fingers and asking for more.

The ONION BURGER!

Now I admit it, this one is the one I made for me. (and it was, by far the BEST hamburger I've had in a LONG time). But I made two for him.  It's simple, delicious and extremely satisfying!
Here is what you'll need:

• 4-6 oz. (per patty) of ground sirloin or 93/7 ground beef.. you could use ground turkey too
• 1/4 to 1/3 cup (per patty, yes per patty) THINLY sliced onion
• Shredded Mozzarella cheese (1-2 tbsp per patty)
• pepper to taste
• sea salt to taste
• worcestershire sauce, 1 tsp per patty
• Dijon Mustard, to taste
• lettuce, to taste
• tomato, to taste
• whole wheat buns or thin buns, or no buns whatever works 

1. Throw the meat in a bowl and season with the pepper, sea salt and sauce, really mix it in.
2. Preheat a skillet or grill to medium heat and spray with olive oil cooking spray
3. Place the patty on the skillet and begin to brown one side
4. when that side is getting close to done take the onion and mash it into the beef with the spatula, put it on top of the meat and mash down with the spatula until the meat flattens a bit and the onion stays put.
5. flip (some of the onion will come out and that is ok) and brown the other side-don't over cook it!
6. Spray your buns with spray butter or olive oil cooking spray and heat them on the grill
7. get your cheese and other extras ready.
8. flip the patty back over and top with the cheese
9. put the dijon mustard in the buns and then start layering your stuff!

Dig in and enjoy a simple but yumm-O hamburger made AT HOME with quality meat AND without the cost of a fast food, gas to go get the low qaulity food and of course all the plastics you throw away in packaging!

Gyro- Oh no...

It almost happened to me today. I nearly duped myself into buying a Gyro. Those things are so darn GOOD! I had just finished killing it on weights, I'm out and about, I'm hungry.. it's all working towards getting me in the turn lane of the parking lot to the local shop.  But then... I have a thought. I wonder if I look it up really quick-what are the nutrition facts available out there?? So I went ahead and pulled in the parking lot.
Gotta give props to Myfitnesspal.com. I search for Gyro and I find several enteries-and thank GOD I did.
Here is an example of one of the labels I found:
Gyro- lamb with cucumber yogurt sauce, lettuce, tomato, and onion
Calories: 415
Fat: 22g (9g saturated!!)
Carbs: 32g (no fiber-EEKK!)
Protein: 22g

I left the parking lot so quick my tires squealed.
To the house I go, I will make my own Gyro inspired...something, at home!
Here is what I came up with:

Calories: 290
Fat: 10g (3g sat)
Protein 30g
Carbs: 24 (4g fiber)

Whew!! That was a close one!

Here is what you'll need:

• 4 oz. ground turkey, chicken OR chicken breast cut into thin slices (I had ground turkey already made)
• 1/2 cup lettuce or spinach
• 1 ezekiel pita pocket
• 2 tablespoons salsa
• 1/2 beefsteak tomato (or a couple slices regular tomato), diced up
• 1 mushroom, sliced (optional)
• 1 tbsp mozzarella cheese

1. Brown your turkey or chicken if its not already made
2. stir in salsa, tomato and sliced mushroom
3. heat until warm (or use the microwave if you want)
4. stir together
5. warm up pita for 10 seconds
6. place pita on a plate and top with the meat, salsa mix
7. top with lettuce and sprinkle with cheese

You may think, this is a taco but really it tasted more like a Gyro to me. You Could make a salsa sauce with greek yogurt and salsa mixed (try it!!!) but I was in a hurry and HUNGRY.

The possibilities are endless with your toppings but the idea is the same. You could do nothing but veggies with your meat, cucumbers and whatever you like. Get creative and enjoy GUILT FREE!

Sometimes I Really Gotta Thank My Momma... One-dish meal!!

When I was growing up I, like most kids I think, thought my mothers cooking was the absolute best thing in the ENTIRE WORLD. As I've gotten older I still appreciate my Mom's cooking but I also am more aware than ever of the things that I thought were so great back then, I now realize are SOO BAD. The recipe today is one from my childhood that I did an overhaul on. You can't beat the one dish, throw it together in 10 minutes and bake an hour recipe that has zero clean-up.

Before I get into the recipe though I have to give some education. The original recipe for this one-dish bake calls for beef smoked sausage. Here is the label:

Do you see the fat content on that stuff?? That's just ONE serving. There are 7 in a package. Add that up..I'm too lazy. I'm not even going to mention the calories, use your eyes-I know you can see it. That is in every 2 oz.

SO... I did a little switching, like I love to do in many recipes and went with this:

Ahh.. that's better. 90 calories, 5g total fat with only 1.5g saturated per serving. I can handle that.

So let's get to the recipe!

Here is what you'll need:

• One package Turkey smoked sausage (like above)
• 5 red baking potatoes, cut into 1 inch cubes
• 1 red (or yellow or green) pepper sliced
• 1/2 cup sliced onion
• 1-2 cloves garlic, or omit if your lazy
• desired seasonings, to taste (I bake it without anything and then use a pizza seasoning, just lightly, that I found at Aldi)

1. Preheat oven to 375
2. Line a rimmed baking sheet with foil
3. wash and cut up the potatoes into 1 inch cubes
4. slice the red pepper
5. slice up the entire turkey sausage
6. slice up the onion and garlic
7. mix all the ingredients in a bowl very well
8. place on the foil and then seal the foil tightly around the mix.
9. Bake at 350 for 1 hour
10. Dig In!!

Here is what your mix should look like before baking (my family inhaled the final product before I could get a photo... boys..)

Here are the stats for 6 servings:

Calories: 207 Carbs: 27g Fiber: 2g, Fat: 6g (2g saturated), Protein: 12g

VS.

Calories: 312 Carbs: 27g Fiber: 2g, Fat: 19g (6g Saturated), Protein: 11g

If you were to cook it with the beef smoked sausage

Make it and watch your family inhale it!!

The Days of Comfort Food are BACK!..and on a Monday even!

I, just like anyone, have foods that I am fond of. Things that bring back memories of growing up, my mother's cooking and life at a simpler time. Unfortunately the best things about these foods are the same things that are bad about these foods. The comfort is wonderful... the uncomfortable tightness of our jeans that most often accompanies these wonderful foods is, of course, the bad thing. NO MORE! Check out the treat of the week! Grilled Ham and Cheese Sandwich!

Do you see that?? Two different layers of different kinds of cheese AND ham. Can you say YUMM-O??

Here is what you need:
(adapted from Now Eat This! Diet by Rocco Dispirito-my recipe is different AND a healthier, less caloric way to go...)

• 2 slices Ezekiel 4:9 bread
• 1 slice reduced fat sharp cheese (NO MORE THAN 3g SATURATED FAT)
• 2 sliced ham (your choice-look for lower sodium, no fat, around 30 calories a slice kind)
• SPRINKLE of  mozzarella cheese
• Dijon Mustard

1. Preheat oven to 350
2. on one slice of bread sprinkle the mozzarella cheese (1-2 tbsp)
3. top with ham slices
4. top ham with cheese slice
5. on remaining slice of bread spread your dijon mustard
6. top the cheese slice with the dijon mustard bread, mustard down (I'm pretty sure you got this...)
7. Warm up a skillet (remember the electric skillet I suggested a few posts ago...) and spray with olive oil cooking spray.
8. Lightly spray both sides of bread with olive oil cooking spray-just do it, don't make face.
9. cook for 3-4 minutes on each side, or until browned
10. transfer to a baking sheet and bake at 350 for 5 minutes until heated through.
11. Eat and be transported back to the wonderful and simple life!

Nutrition Stats:
Calories:300
Carbs: 34g
Fat: 9 grams (3.5g saturated)
Protein: 25g
Fiber: 6g

The Chinese Chicken

It doesn't happen very often but sometimes I just NEED some chinese food. Until now we all have thought of Chinese takout as that guilty pleasure, swelling our feet with sodium and bloating us out like a puffer fish-NO MORE! Introducing my Chinese Chicken Stir-fry.

This is a SUPER EASY-extremely satisfying and HEALTHY way to have your Chinese and eat it too.

Here is what you will need:

• 1 Fusia oriental stir-fry package (Aldi carries it)
• 6-8 oz. diced or shredded cooked chicken

1. Cook the stir-fry as directed on the package
2. After it has cooked for 5 minutes add in the chicken and HALF the seasoning packet
3. Continue cooking per package directions for another 5 minutes or until veggies are cooked through

And Wa-LA! You have 8 servings of chinese food for you and your family (but its so low in calories I won't tell if you have 2 servings).

For a variation you can do lean sirloin or serve this over brown rice.

Enjoy!!!

Hola to Mexican!

I am a sucker for Mexican food! The latest creation coming out of my chickens I cooked earlier in the week are these wonderful Chicken Quesadillas! Now I made one as the recipe says, with a corn tortilla (which tasted the best) and then one with a low carb/high fiber tortilla (still good but not as mexican-y? as the corn tortilla version. )

Here is what you will need:

(adapted from Women's Healthy May 2011-but different)

• 1 oz. Mozzarella Cheese
• 1/2 tsp extra virgin olive oil
• 1/4 cup onion
• 1/2 cup frozen corn, thawed
• 1 pinch black pepper
• 1/2 cup diced white meat chicken
• 1 tbsp chopped cilantro
• 4 six inch corn tortillas
• nonstick cooking spray, olive oil

1. Heat olive oil over medium high heat and saute onion for 2 minutes
2. Add corn and pepper, saute for 1 minutes
3. Add chicken and saute another minute
4. remove from heat and stir in cilantro
5. Divide cheese over 2 of the tortillas
6. divide meat mixture between the 2 tortillas
7. top with remaining tortillas and press down to hold
8. Spray a large nonstick pan with olive oil cooking spray, warm quesadillas over medium heat for 5-6 minutes, flipping halfway.

Serve with refried beans (watch your serving size!) and salsa for dipping, Enjoy!

Have a great weekend!

www.facebook.com/jacksonnutrition





Something for the Kids!

I don't know about you but I have a very picky 2 year old on my hands! My son is the best thing that has ever happened to me but never in my life did I think that a BOY would give me so much grief over food! I am constantly trying new things on him to get him to eat healthy foods. I disguise it, mix it, turn it into funny faces-whatever I can think of. The other day I was contemplating to myself what to feed him I had an idea. What child doesn't like PB&J? Well mine for one, but what if I do it kinda different... to the cupboards I go...
Here is what you will need:

• 1/2 to a whole (depending on the age of the child) ezekiel bread english muffin
• 1 serving ALL NATURAL peanut butter (JIF all natural is a great one for kids)
• 1 serving reduced sugar all natural jelly or perserves
• some tooth picks

1. Spread the peanut butter and jelly on the muffin
2. cut into pieces (I used a pizza cutter-worked pretty well)
3. put a tooth pick in each piece
4. serve with a banana for a well rounded meal

Here is my results-if I had left it looking like a regular PB&J he wouldn't have touched it. Happy kid!!

Let's Get Colorful!

Earlier in the week I cooked 2 whole chickens. I have been enjoying my little challenge to myself cook the chicken in different ways every day this week. Today was a very colorful (and quick) chicken salad. I surprised myself with how much I liked it because, even though there is some off base assumption that in order to eat healthy you must eat lettuce by the truckful, I am NOT a salad person. This recipe is definitely worth sharing so put on your rabbit ears and enjoy!

Here is what you'll need:

(adapted from Women's Health Magazine May 2011)
The recipe below IS different but that is where I got the idea

• 2 yellow corn tortillas
• 2 tbsp lemon juice
• 1 tbsp white wine vinegar
• 1/2 tsp dijon mustard
• 1 tbsp olive oil
• 1/4 tsp sugar
• black pepper to taste (I just did a few shakes)
• 1 cup diced chicken
• 2 cups shredded lettuce
• 1 beefsteak tomato
• 1/2 cup black beans, drained and rinsed
• 1/4 cup sliced cucumber
• 1/4 cup thinly sliced onion
• 1 side of a red pepper, thinly sliced
• 1 side of a yellow pepper, thinly sliced

1. Preheat oven to 400.
2. While oven preheats cut up all your veggies and combine them in a bowl with the chicken (I warmed it up for 30seconds) and the black beans, set aside.
3. Spray the corn tortillas lightly with olive oil cooking spray on both sides
4. bake the tortillas for 10 minutes, until golden and slightly crispy
5. while the tortillas are baking add the lemon juice, white wine vinegar, sugar and mustard to a small bowl and whisk to combine
6. then add the olive oil and pepper, whisking to combine again.
7. pour the dressing mix over the salad, tossing to coat
8. finally add break the baked tortillas into small pieces and add to the salad, tossing well.
9. Serve and be surprised!

Let's Talk Dinner!

Reading through one of my many fitness magazines the other day I came across something interesting. Of course it involves food (of course..) and it gave me an idea. See I usually go the store every Sunday and buy a ridiculious amount of fresh chicken breast-ya know, the 8 pound costs you 13 dollar walmart fresh chicken breast. I would LIKE to buy the no hormones, no antibiotics, squeaky clean chicken breast but who can afford them when you eat chicken like I do?? Enter the article. Buy an entire chicken, 7-8 pound WHOLE chicken. Cook it all at one time for a couple hours (how genius is this??-no comments on my blondeness) like directed here and wa-la- you have chicken for the entire week! Eleviating the dreaded, "I have chicken breast in the fridge but I have to cook it and I'm so tired of chicken cooked the same way, blah blah blah" You know what I'm talking about. So I did exactly as this article suggested and guess what.. I was able to buy TWO small whole chickens, the GOOD kind-no antibiotics, vegetarian fed (makes you wonder what the other guys are eating...), no growth hormones, etc. for 9 dollars at 7.5lbs total. I followed the recipe, for the most part, I can't do everything I'm told-that's compliance- and I ended up with two of the juice-ist yummy, though flavor neutral, chickens I've ever had. What I mean by flavor neutral is that even though, yes they have a wonderful flavor, it is light and I will be able to customize it throughout the week, so I won't ever be eating it the same way...at least this week. The recipe is below.

Here is what you will  need (adapted from Women's Health May 2011):

• 7 lbs roasting chicken
• 1/2-1 tsp sea salt
• 1 tsp garlic powder
• 1 tsp italian season (my addition)
• 1/2 tsp black pepper
• 1/2 lemon, quartered (I used one whole lemon and split between the two chickens)
• 4 cloves garlic (I used 8 and split between the two again)
• 2 tbsp olive oil (this is my addition)

1. Preheat oven to 450 degrees.
2. stir all your seasoning into your olive oil in a bowl
3. baste the chicken with your seasons until it is all gone, both sides and inside if you can
4. squeeze all the juice from the lemon peices into the cavity and then stuff the cavity with the lemons and garlic cloves.
5. Then place chicken, breast up on a roasting pan
6. roast chicken at 450 degrees for 10 minutes.
7. reduce heat to 350 and continue to cook for 2 hours
8. Remove chicken from oven and let rest for 15 minutes (let it rest-its had a hard day..)
9. pull off all the skin (so your not tempted to eat it later) and throw away.
10. debone all the chicken into a big storage bowl- one side dark meat one side white meat

Alright, you've got your meat for your dinner, now what are you going to have with it? Enter in my next discovery of the day (this is a big day!)

Ah... Polenta. I barely know you and I already love you. I had never heard about it until my mom brought it to my attention literally last week. What is it, you ask?  Technically is 100% corn meal and it's a great pasta substitute. You will find it at your health food store.
140 calories, fat free, 32g of carbs, 3g of protein and 4g of fiber per 40g serving

Here is what you will need to make it how I did (also adapted from Women's Health May 2011):

• 3/4 cup reduced sodium chicken broth
• 3/4 cup unsweet almond milk (this is my addition the regular recipe calls for 1% milk)
• 1/2 cup water
• 1/2 cup polenta

1. bring the first three to a boil
2. add polenta and mix well-reducing heat until its barely bubbling
3. continuously stir for 5-6 minutes

I chose to saute up some mushrooms with onion, garlic and a mix of chicken broth, 1 tsp worcestershire sauce and 1 tbsp tomato paste to put on top of the polenta and it was very good! Though I think you can get very creative with how you cook it and with different sauces. I will continue to mess with it myself and give you recipes as I come up with them!

Enjoy your dinner, I know I did!

Making it Official!

I can't tell you how excited I am to finally announce that I have received my certification as a Nutrition and Wellness Consultant. This has been a wonderful journey for me and I am so glad that I can bring my knowledge and my love for food to your kitchen table!! Thanks for being here and I hope you enjoy!

Banana Stuffed French Toast!

I was so torn over what my first official post should be on.. cookies? too classic. Cake? Yummm.. but it's generally advised not to eat cake at 9 at night so I will refrain.. AH! Of course... my favorite meal of the day, besides fourth meal, of course and that is... BREAKFAST!
We all know we should eat breakfast, it's good for you, it starts the tune for your whole day.Good breakfast=good day. Bad breakfast (or no breakfast)= life sucks...at least for that day.
People may not believe it (or.. the people that know me probably would) I cook breakfast every single day. I may cook 2-3 different things according to the taste requests of my family on that morning but I LOVE cooking breakfast-especially for myself :D so I indulge them...and myself. Pancakes, french toast, baked oatmeal, eggs, waffles, omlettes-whatever sounds good, I'm off. This may sound crazy, I mean who has time for this?? Well, it isn't always easy but it is always worth it!So I challenge you-get up 10 minutes early (its just 10 minutes.. don't complain) go into your kitchen and spend that 10 minutes on yourself and cook yourself breakfast (and your family too if they demand it-and they will) and relieve yourself from the mid morning -"CRAP! I didn't eat anything and now I'm going to die if I don't eat a dozen doughnuts!"-food crisis!

I,myself, would pair this with a vanilla protein shake (made with water or unsweet almond milk-but water for me)-so do with what you will on that little tidbit of info..now onto the FOOD (which is why we are all here anyway...)

Banana Stuffed French Toast

Here's what you will need:

• two-four slices 4:9 Ezekiel bread
• 1 banana
• 3-4 oz. PLAIN greek yogurt (not the tons of sugar kind)
• 1 -2 omega-3 whole eggs (or 2-3 egg whites)
• 2 tbsp UNSWEET almond milk
• cinnamon, to taste

1. Warm up a skillet to medium-medium high heat(I use an electric skillet-30 bucks at walmart) sprayed with olive oil nonstick spray
2. mix your egg with the almond milk and add cinnamon in a pie plate
3. cut up the banana into slices and mix the greek yogurt with the banana.
4. scoop the banana mix onto 1 or 2 slices of the bread, place the other piece on top and mash it down so it's stuck together.
5. move the bread to the egg mix and soak 30sec on each side.
6. cook in the skillet 5 minutes each side (or until it's done-you should know)
7. Cut in half and look at the awesome goodness waiting for you!

-Serve this with spray butter and sugar free syrup (if you need it) OR you can try a bit of almond milk mixed with a little bit of banana protein powder for flavor and top it with that!

Welcome to your GOOD DAY!

The Blog is Born.

For those of you that don't know me-I'm Liz Jackson. I'm starting a blog on the request of several friends that follow my "work" through facebook. This blog will be completely devoted to food! Everyone's favorite thing- whether it's your guilty pleasure or your frenemy (you all know who you are...). One thing your going to notice right away is my food is off base from your traditional cooking. Let me explain. We all love our mother's cooking, our favorite restuarant and anything that, well, tastes AMAZING! What we all hate is the extra 5,10,15 pounds (or more...) that we have somehow managed to accumulate through eating all of these things. I like cake, cookies, muffins, ice cream and junk food just as much as everyone else out there in the world but instead of falling into the trap of a 1500 calorie dessert (or main dish for that matter)-I've simply chosen to start making my own versions of these things so I don't gain a million pounds while I enjoy them! So you have a choice-order that triple chocolate cake at your local favorite all the while KNOWING your going to regret it later.. OR.. you can check out my creations on here to enjoy GUILT FREE (I'm talking 70 calorie chocolate chip cookies). I will post recipes, pictures and the process of creating my dishes for you all to enjoy and try. Thanks for reading and I am glad your here!