Recipe: Delicious and Lighter Baked Eggplant Parmesan

Food weight: 5.0

INGREDIENTS:

• ½ cup Extra virgin olive oil
• 1 large vidalia onion, diced
• 4 garlic cloves, peeled and thinly sliced
• 3 tablespoons chopped fresh thyme leaves
• 1/2 cup fresh grated carrot
• 2 (28-ounce) cans peeled, whole tomatoes, crushed by hand, juices reserved
• 1 Tablespoon sugar
• Freshly ground black pepper
• 3 large eggplant, fresh, whole, unpeeled
• 1 bunch fresh basil leaves, torn
• 8 ounce container of bocconcini (small fresh mozzarella balls),  drained and halved
• 2 ounces freshly shredded Parmesan
• 2 slices whole wheat bread, lightly toasted and grated into crumbs

DIRECTIONS:

For the sauce:

In a large saucepan, heat 1/4 cup olive oil over medium heat. Add the onion and cook for a few minutes until it softens; then add the garlic and wait for both to turn a light golden brown.

Add the thyme and carrot and cook five minutes more. Add the tomatoes, sugar and a pinch of salt, bring to a boil–stirring often–and then lower to a simmer. Cook like this for at least 30 minutes, stirring occasionally, until the sauce thickens. Set aside.

Preheat the oven to 450 degrees F.

Oil two large baking sheets with olive oil.

Slice each eggplant into 1 to 1/2-inches thick pieces. Place as many slices as you can on the baking sheets, drizzle them with olive oil, a smidgeon of salt and freshly ground black pepper. Place pans into the hot oven and bake until they’re deep brown on top, about 15 minutes. Remove the eggplant slices and let cool.

Lower the oven temperature to 350 degrees F. In a large tin baking pan, begin your layering. Start with the largest pieces of eggplant on the bottom, then a layer of tomato sauce, basil, a few halves of mozzarella for each eggplant slice, and a sprinkling of Parmesan. Top with another layer of eggplant slices, sauce, basil, mozzarella and Parmesan. Continue to layer until you run out of eggplant. Finish by topping the whole baking tin with breadcrumbs.

Place in the oven and bake until the bread crumbs are golden on top and the cheese is melted, about 20 minutes. 

Number of servings (yield): 6

Nutrition Facts:

Food weight: 5.0, Calories: 490, Fat: 31 g, Cholesterol: 40 g, Sodium: 810 mg, Carbohydrate: 39 g, Fiber: 13 g, Sugars: 19 g, Protein: 17 g

October Core Blast Workout

October Core Blast

- Oblique V Ups (x15 each side) (see picture)

- Scissor Kicks (30 seconds)

- Stability Ball Crunches (x50)

- Side Plank (30 seconds each side)

- Supermans (x25)

- Knees to Chest (x25)

SUPERFOOD FIND! CHIA SEEDS…the new flaxseed

What’s hot in nutrition these days? Chia seeds, the same stuff that grows hair on those cute little “Chia Pet” pottery figurines, is the new edible super food. Native to Mexico and Guatemala, and revered by the Aztecs as an energy power food, this small seed is derived from the Salvia hispanica plant. What’s so hot about this seed? It has a truly remarkable nutrient profile that rivals flaxseeds in terms of its omega-3 ALA and fiber content. The seeds are literally bursting with fiber and protein (a complete protein at that): two nutrients that are very helpful for weight management. Here’s the breakdown of this nutritional wonder grain:   

1 ounce (28 g) of dried chia seeds contains:137 calories; 9 grams fat (5 g ALA); 0 chol; 5 mg sodium; 11 g dietary fiber; 4 grams protein and 18% of your DV for calcium.

Available in most health food stores and some supermarkets—sprinkle some on your morning bowl of oatmeal for a protein and fiber boost. I urge all of you to embrace this ancient seed to enhance your daily nutrition and fitness! 

Recipe: Fall Pumpkin Chia Pancakes

Power up your breakfast with these seasonally delicious pumpkin pie pancakes. While normal pancakes may not pack much of a nutritional punch, these pancakes are made with whole grain flour, chia seeds, pumpkin and steel cut oats—filled with fiber, healthy fats and nutritional goodness! 

INGREDIENTS: 

Ingredients:

Makes 10 pancakes
1 c. whole wheat flour
1/2 c. cooked steel cut oats
(1/4 cup dry cooked in water)
1 c. light soy milk
¼ cup egg substitute
1 tbsp. canola oil
2 tbsp. honey

¼ cup pure canned pumpkin

1/2 tsp. pumpkin pie spice

1 1/2 tsp. baking powder
1/4 tsp. salt
2 tbsps. chia seeds
Syrup or other desired toppings

DIRECTIONS:

 Directions:


Spray griddle or pan with cooking spray and heat to a medium heat. Beat egg substitute with soy milk and oil. Add in pumpkin and stir. Add in cooked oatmeal and mix well. In a separate bowl, combine flour, pumpkin pie spice, baking powder and salt. Slowing stir flour mixture into pumpkin/egg mixture. Add honey and stir until combined
At the last minute, stir in chia seeds. Pour 1/4 c. portions of batter onto griddle and cook until edges of pancakes start to bubble and bottoms are light brown. Flip and cook until centers are completely done (about three to four minutes). Top with syrup, or additional desired toppings and enjoy.

Nutrition (per serving, 3 small pancakes):

Food weight: 3.0

Calories: 270

Fat: 8 g

Cholesterol: 0 mg

Sodium: 420 mg

Carbohydrate: 45 g

Fiber: 9 g

Sugars: 10 g

Protein: 10 g

October Full Body Workout

"Commitment - Either you do or you don't; there is no in-between!"

Full Body Workout

Burpees (x10)

Plank (30 seconds)

Lunges (x10 each side)

Side Bends (x15 each side)

Push Ups (x12)

Bicycle Crunch (30 seconds)

Bent Over Rows (x15)

Straight Leg Lifts (x10)

Squat to Press (x12)

*Repeat 3 times with 5-10 second break in between each exercise.