Monthly Archives: February 2013

List of Complex Carbs

complex carbs


Get to know your Carbs

Did you know there are two types of carbohydrates? Also, in general one is good and one is bad.

Simple Carbs can be looked at as bad carbs and should be avoided. Simple carbs are digested quickly and cause a spike in insulin levels. Spikes in insulin are bad because they put your body in fat storage mode. Simple carbs are things like candy, white bread, soda, chocolate cake and processed foods. These things flood your body with sugar but offer little to no nutritional value. They keep you unsatisfied and craving for more…in other words it’s a vicious cycle.

Complex Carbs should be the cornerstone of your diet. They are digested slowly, therefore the insulin that is released can be used by the body as energy. So the complex carbs are used as fuel and burned instead of stored. This also increases HGH (human growth hormone) production which is a fat burning hormone, we’ll get into that later. Complex carbs are things like whole grains, nuts, fruits, and broccoli or better said, unprocessed food or real whole food. These foods keep you satisfied longer and have high nutrition values.

Curried Broccoli Soup


4 Cups of Broccoli, Chopped
2 Medium Onions, Chopped
1 Celery Stalk, Chopped
2 Carrots, Chopped
2 Cloves Garlic, Chopped
2 tablespoon of Parsley
3 Cups of Chicken low sodium broth
1 Cup Water
1 Cup of Milk (whole or 2%)
2 Tablespoons of Curry Powder
½ Tablespoon of Cayenne pepper
1 Tablespoon Olive Oil
Salt and Pepper to taste


1. In Dutch oven or Heavy Bottom pot add Olive Oil, Onions, Celery, Carrots and cook until fragrant. (About 10 minutes).
2. Add Broccoli and Garlic, stirring and cook for about 2 minutes
3. Add Chicken broth, water and bring to boil. You want to almost cover the vegetables.
4. Reduce heat let simmer for about 8 minutes or until broccoli is very tender.
5. Using a emulsion blender puree the broccoli until it’s smooth
6. Add spices and salt/pepper to taste
7. Stir in milk (optional) and serve

Quinoa Mushroom Bites

These are awesome right out of the oven or reheated in the oven or microwave. Great Appetizer…

2 cups of cooked Quinoa
1 cup of Low Fat Swiss ‘Grated’
1 Cup of Baby Bella Mushrooms ‘Chopped Small’
3/4 Cup of Onions ‘Chopped Small’
1 Clove Garlic ‘Chopped Small’
2 eggs beaten
1 Table spoon Cilantro
1 Tablespoon Honey
2 Tablespoons Sriracha
½ cup Panko Bread Crumbs

1. Preheat Oven 350
2. In sauté pan combine mushrooms,onions and sauté until cooked through. About 5-8 minutes.
3. When the mushrooms and onions are cooked through add garlic to the pan & mix until fragrant. About 30 seconds, take off heat and allow to cool.
4. In bowl combine all the ingredients and gently mix.
5. Spoon the mixture into a mini count muffin pan & pressing the mixture down firmly.
6. Bake for 15-20 minutes, rotating the pan half way through the cooking process. You should start seeing the edges of them brown. If you do take them out….

Enjoy !!!

Crispy Chicken Drum ‘Sriracha’ Wings

This recipe is great for dinner or an appetizer. I love wings but always hated having to eat ten to fifteen to get full so I though why not use drumsticks! Just a bigger chicken wing ! I also hated the idea that they were fried. These aren’t fried and I believe these are a healthy alternative to the classic ‘small’ chicken wing’. This recipe can also be easily scaled up or down in amount of wings or amount of heat. Enjoy !

8 Chicken Drumsticks

Marinade –
2 Tablespoons Rice Wine Vinger
Dash of Garlic Salt
Dash of Parika
Dash of Lime Juice
Dash of Sriracha
Liquid Smoke

Wing Sauce-
1 tablespoon Honey
1.5 tablespoon Sriracha
3 tablespoons ketchup
2 tablespoons Frank Red-Hot
.5 teaspoon Lime Zest
Fist full Fresh Parsley

Combine all marinade ingredients into bag with chicken and marinade for at least hour.

1. Preheat Oven to 450 degrees
2. Place cookie cooling rack on a baking sheet and place chicken on cooling rack. Do not bunch, keep at least inch between each chicken leg. Salt and pepper to taste.
3. Cook for 25-30 or until internal temp is 165
4. In saucepan place combine Honey, Sriracha, Ketchup and Frank Red-hot and bring to simmer.
5. In a large bowl place fresh parsley and grate fresh lime zest over parsley.
6. Take chicken out of oven when done, place in bowl with zest and parsley and mix.
7. Add wing sauce to bowl, mix and serve immediately.

Enjoy !

Turkey Avocado Egg Wrap

Turkey Avocado Egg Wrap

1 Small Whole Wheat Wrap
½ Avocado
½ Hard boiled Egg
3 Pieces of Turkey

Lime Juice

1. Spread half of avocado out on wrap
2. Chunk Egg and spread into Avacado
3. Shred Turkey and place over egg
4. (optional – before adding egg add some lime and cilantro to avocado)
5. Wrap-up and Enjoy

Awesome Oven Roasted Shrimp

Awesome Oven Roasted Shrimp

Prep time: 5 mins
Cook time: 8 mins
Total time: 15 mins

1 Lbs (peeled) Shrimp
1 tablespoon Olive oil
Salt and pepper to taste

1. Preheat oven to 400 degrees
2. In a bowl combine Shrimp, Olive Oil and Salt/Pepper
3. Spread out in a single layer on a sheet pan
4. Cook for 6-8 minutes until the shrimp is pink and firm !


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Fried ‘Not’ Calamari

Fried ‘Not’ Calamari

Prep time: 15 mins
Cook time: 20 mins
Total time: 35 mins

Cooking spray
1 pound calamari, tubes and tentacles
2 cups panko bread crumbs
1 tablespoon Paprika
1/4 teaspoon ground black pepper
1 tablespoon cayenne pepper
1 tablespoon dried parsley
1 1/4 cups low-fat buttermilk
1/2 cups all-purpose flour
2 tablespoons all-purpose flour to coat Calamari


1. Preheat oven to 400 degrees.
2. Pat calamari dry with a paper towel.
3. Combine panko and seasoning into a bowl.
4. In a bowl whisk together buttermilk, 2 tablespoons of the flour and black pepper.
5. Place 1/2 cup of flour in a bag and add calamari and shake to coat
6. Dip the flour-coated calamari into buttermilk mixture and then into panko mixture
7. Place calamari, in a single layer, on prepared baking sheets.
8. Bake 15-20 minutes, until calamari is tender and coating is crisp and golden brown

Notes: Make sure you coat cookie sheet with cooking spray