Bootcamp Jess & Co.

Bootcamp Jess & Co Recipe of the Day

2011-05-17T20:46:00.000-07:00

Famous Tuna Salad (makes 12 servings)

Ingredients
5 hard-cooked eggs, chopped (include only 1 egg yolk)
4 (6 ounce) cans tuna, drained
1 stalk celery, chopped
1/2 cup chopped sweet onion
1 cup fat free mayonnaise or miracle whip
1 tablespoon honey mustard
2 tablespoons dill pickle relish
1/2 teaspoon celery seed
1/2 teaspoon ground black pepper
1/2 teaspoon seasoned salt

Directions
1.Place the tuna, hard-cooked egg, celery and onion in a large bowl. In a small bowl, stir together the mayonnaise, honey mustard, relish, celery seed, pepper and seasoned salt. Pour over the ingredients in the other bowl, and stir gently to coat. Serve immediately at room temperature, or chill until ready to serve.

Bootcamp Jess & Co Recipe of the Day

2011-05-17T20:42:00.000-07:00

Roasted Spicy Garbanzo Beans

Ingredients
1 tablespoons olive oil
3 cloves roasted garlic, mashed into a paste
1/8 teaspoon cumin
1 dash cayenne pepper
1 (15 ounce) can garbanzo beans, drained
1/2 teaspoon dried thyme

Directions
1.Preheat oven to 350 degrees
2.Pour the olive oil into an ovenproof pan. Stir the garlic, cumin, and cayenne pepper into the olive oil and mix well. Add the garbanzo beans and toss to coat evenly.
3.Bake in preheated oven until garbanzo beans turn golden, about 30 minutes. Remove from oven, and sprinkle with thyme. Serve warm.

Bootcamp Jess & Co Recipe of the Day

2011-05-17T20:38:00.000-07:00

ROASTED CHICKPEAS

Ingredients
1 (12 ounce) can chickpeas (garbanzo beans), drained
1 tablespoons olive oil
salt (optional)
garlic salt (optional)
cayenne pepper (optional)

Directions
1.Preheat oven to 450 degrees F (230 degrees C).
2.Blot chickpeas with a paper towel to dry them. In a bowl, toss chickpeas with olive oil, and season to taste with salt, garlic salt, and cayenne pepper, if using. Spread on a baking sheet, and bake for 30 to 40 minutes, until browned and crunchy. Watch carefully the last few minutes to avoid burning

Bootcamp Jess & Co Recipe of the Day

2011-04-11T21:18:00.000-07:00

About Bulgur Wheat: Bulgur is a quick cooking form of whole wheat that has been cleaned, parboiled, dried, ground into particles and sifted into distinct sizes. Bulgur can be used in recipes calling for converted rice (and it's more nutritious than rice). Here are some fun recipes to change up that plate from just plain old brown rice:

BULGAR PILAF

2 tbsp. extra virgin olive oil
1 sm. onion, chopped
2 stalks celery, chopped
1 c. bulgar
2 c. chicken stock

Brown onion and celery in oil. Add chicken broth and bulgar and simmer; covered, for 15 minutes.

PINEAPPLE BULGAR WHEAT SALAD

Read more about it at www.cooks.com/rec/view/0,1643,150161-234192,00.html
Content Copyright © 2011 Cooks.com - All rights reserved.

1/3 med. avocado
1/3 c. fresh pineapple chunks
3/4 c. cooked bulgar wheat (chilled)
1/4 c. chopped red bell pepper
2 tbsp. chopped celery
1 scallion, thinly sliced
1 tsp. olive oil
1 tbsp. lemon juice

Peel and cube avocado and stir in pineapple. Pineapple will prevent avocado discoloring. Combine ingredients and toss.

ORANGE-BULGAR VEGETARIAN DISH

Read more about it at www.cooks.com/rec/view/0,1950,146160-225196,00.html
Content Copyright © 2011 Cooks.com - All rights reserved.

1/4 c. butter spray 0 fat, 0 calorie
1/2 c. chopped carrot
1/2 c. chopped celery
1 clove garlic, mashed
1 c. uncooked bulgar wheat
1 c. orange juice
1 c. water
2 c. black beans, cooked and drained
1/4 lb. fresh mushrooms, sliced
1/3 c. raisins
1/4 c. wheat germ
2 fresh oranges, peeled and sectioned

In a large skillet melt butter over medium heat and saute onion, celery and garlic for 1 minute. Add bulgar and continue to cook, stirring, for 5 minutes. Stir in orange juice and water and bring to a boil. Add black beans, mushrooms, raisins and wheat germ, reduce heat and simmer, covered, 15-20 minutes until bulgar is tender and all liquid is absorbed. Spoon into serving dish and garnish with orange slices.
Note: This mixture is excellent as a stuffing for whole tomatoes, green peppers and acorn squash. Yields 12 servings.

Bootcamp Jess & Co Recipe of the Day

2011-03-21T19:03:00.000-07:00

Don't let those salad greens go to waste! Spring them up with these fun homemade healthy salad dressing choices:

Balsamic Vinaigrette

Ingredients
1/2 cup extra virgin olive oil
1/2 cup white balsamic vinegar
1 clove crushed garlic
1 teaspoon ground mustard
1 pinch salt
ground black pepper to taste
Directions
1.In a small bowl, whisk together olive oil, white balsamic vinegar, garlic, and mustard powder. Season to taste with salt and black pepper. Stir in minced fresh herbs if desired.

Red Raspberry Vinaigrette
Ingredients
1/4 cup olive oil
1 cup seasoned rice vinegar
1 (10 ounce) jar seedless raspberry jam
Directions
1.Combine the olive oil, rice vinegar and raspberry jam in the container of a blender. Process until smooth. Store in a jar in the refrigerator.

Garlic & Basil Vinaigrette
Ingredients
1/2 cup fresh basil leaves, chopped
2 tablespoons chopped fresh garlic
1/4 cup balsamic vinegar
3 tablespoons grated Parmesan cheese
2/3 cup olive oil
1/2 teaspoon salt
1/2 teaspoon black pepper

Directions
1.Combine the basil, garlic, balsamic vinegar, and Parmesan cheese in a blender. Blend until ingredients form a paste. Slowly pour olive oil into the mixture and continue to blend until smooth.
2.Add salt and pepper to taste. Whisk before serving.

White Wine Vinaigrette
Ingredients
1/3 cup vegetable oil
1/3 cup white wine vinegar
2 cloves garlic, minced
1 tablespoon white sugar
1/2 teaspoon salt
1 pinch ground black pepper

Directions
1.Place the oil, vinegar, garlic, sugar, salt and pepper into a jar with a tight fitting lid. Close the lid, and shake vigorously to blend. Use right away, or store in the refrigerator for up to two weeks.

Bootcamp Jess & Co. Recipe of the Day

2011-01-31T17:45:00.000-08:00

Crock Pot White Chicken Chili

Ingredients:
Servings: 8

1 1/4 lbs boneless skinless chicken
2 (15 ounce) cans great northern beans or 2 (15 ounce) cans navy beans
1 (15 ounce) can hominy or 1 (15 ounce) can white corn
1 (1 1/4 ounce) envelope taco seasoning or make your own *see recipe below
1 (4 1/2 ounce) can of chopped green chilies
1 (10 3/4 ounce) can condensed cream of chicken soup fat free
1 (14 ounce) can chicken broth
1/2 cup sour cream fat free
chopped green onion (optional)

Directions:
Prep Time: 5 mins

Total Time: 1/2 day
1 Place chicken in a 4 quart slow cooker.
2 Top with beans and corn.
3 In a medium bowl, combine taco seasoning, chiles, condensed soup, and chicken broth. Pour over top of ingredients in the crock pot.
4 Cover and cook on low for 8 to 10 hours.
5 Before serving, stir gently to break up chicken, then stir in the sour cream.

*Homemade taco seasoning mix
1 cup dried onion flakes
1/3 cup chili powder
2 tablespoons cumin
4 teaspoons crushed red pepper flakes
1 tablespoon oregano
4 teaspoons garlic powder
2 teaspoons onion powder

Bootcamp Jess & Co Recipe of the Day

2011-01-26T18:11:00.001-08:00

Wondering what to eat for breakfast? Check out some of these ideas....

Nonfat Greek Yogurt
With more hunger-fighting protein than traditional yogurt, it’ll keep those mid-morning hunger pangs at bay. Just watch those yogurt labels to check for sugar grams!

Oatmeal
Rolled or steel cut oats please.
Skip the sugary packets and add a little dried fruit,
applesauce or a touch of honey or brown sugar.

Berries
Toss blueberries, strawberries and raspberries on cold cereal, oatmeal, yogurt, pancakes or French toast. Berries are high in an anti-inflammatory compounds which help with eye site and short term memory.

Peanut Butter
Need a quick protein boost in the morning? Spread a tablespoon on whole grain bread, or add to a smoothie, mix into oatmeal or spread on apple slices. Remember to watch the food label to check for sugar content. Be sure to choose the natural kind which tends to have lower sugar.

Eggs
Can we say enough about eggs? So easy to make and fast. Eggs contain vitamins A and D and the antioxidant lutein for healthy skin and eyes. Scrambled, soft-boiled, poached or over easy, serve with whole-grain toast. Get your protein and carbs together in one meal.

Flaxseeds
Sprinkle flaxseeds on yogurt, oatmeal or blend in your smoothie. This high-powered seed adds extras omega-3 fat, fiber and protein.

Cottage Cheese
Have to eat on the run? Top low-fat cottage cheese with fresh fruit for your on the go breakfast. Cottage cheese is loaded with 16 grams of protein and 1 gram of fat.

Whole-Grain Cereal
A bowl of whole grain cereal and low sugar almond or soy milk make an easy breakfast in a small amount of time. Just watch out for whole grain cereal boobie traps, like high calories, high fructose sugar and of course regular sugar.

Bootcamp Jess & Co Tip

2011-01-22T04:55:00.000-08:00

Read your labels!

Many folks read food labels to gain better insight on the foods they choose. However, with so many claims plastered on labels, things can get really confusing. Even worse, food companies use these claims to push certain products and make you think they’re healthier than they really are. We’ve rounded up the top 10 food label boobie traps.

#1: Natural
The term “natural” is not very well defined by the FDA. The definition is so loosey-goosey that a ginger ale company was caught using the term on their label even though it contained high fructose corn syrup. So when you see the term “natural” on the label, just ignore it.

#2: Cholesterol-Free
All foods that come from a plant like fruits, veggies, grains, nuts and seeds are free of cholesterol. So when a food label on a package of nuts or raisins touts that their product is “cholesterol-free” don’t fall for it — all other brands of nuts, raisins and any other foods derived from plants are also cholesterol-free.

#3: Trans-Fat Free
Trans-fat free is defined as a food that contains less than 0.5 grams of trans fat per serving. But be aware that trace amounts of trans fat can be hidden in these foods. The giveaway: look for words like “partially-hydrogenated” on the ingredient list. And don’t overlook the rest of the nutrition information — even if gummy bears are touted as “trans-fat free,” it doesn’t mean they’re a healthy choice.

#4: Organic
A food labeled organic (or certified organic) means they were grown without conventional pesticides, fertilizers, herbicides, hormones or antibiotics. Organic foods cost a pretty penny, but aren’t always worth it. Be strategic about splurging your hard-earned cash on organic products — these shopping tips for buying organic can help you out.

#5: Sugars: Added Versus Natural
Some folks read the amount of sugars on a label and assume the sugar was added. This isn’t always the case. Take yogurt for example: It contains a natural sugar called lactose found in all dairy products. Look at the ingredient list to decipher if the sugar is natural or added to the product.

#6: Omega-3 Fats
Not all omega-3s are created equal. Those from flax (called ALA) don’t have all the benefits (like helping with heart health) when compared with the omega-3’s derived from fatty fish like salmon and tuna (called DHA and EPA). Knowing which types of omega-3 fats are in the food is the important part.

#7: Fiber
Just like omega-3 fats, not all fibers are created equal. Some fiber is added to food products and may not be as healthy as fiber that’s naturally-occurring. Foods like yogurt, crackers, bread, beverages and even sugar substitutes are now sporting these man-made fibers. Scan the ingredient list for words that indicate fiber was added like inulin, pectin, cellulose, polydextrose and oligosaccharides is important.

#8: Reduced-Fat
In some cases, reduced-fat may mean more sugar was added to replace some of the flavor. This holds true for peanut butter and that’s why it made our list of healthy foods to skip. Sometimes a small portion of the real deal is better than any modified version.

#9: Serving Size
The most common mistake around: Thinking the calories on the label are for the ENTIRE product. Always read the serving size and how many servings per package or container.

#10: Added Vitamins and Minerals
Just because a product has 100 percent of the daily value for vitamins and minerals doesn’t mean it should be in your shopping cart. Many sugary cereals add loads of vitamins and minerals to their product and then use it as a selling point. There are tons of other ways to get in your vitamins and minerals without choosing a product loaded with sugar and/or fat.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition.

Bootcamp Jess & Co Recipe of the Day

2010-12-15T18:54:00.000-08:00

Dry Rubs you will surely love!

For Chicken:
•1 tablespoon ground black pepper
•1 tablespoon ground white pepper
•1 tablespoon sugar
•2 teaspoon cayenne pepper
•2 tablespoon chili powder
•1 tablespoon ground cumin
•1 tablespoon garlic powder
•1 tablespoon brown sugar
•1 tablespoon ground oregano
•4 tablespoon paprika (the sweet kind -- not the hot kind)
•1 teaspoon dry mustard
•1 tablespoon celery salt
•1 tablespoon salt
Thoroughly combine all ingredients. Rub mixture into the meat, wrap tightly with plastic wrap and refrigerate for 8 hours or overnight. Store leftover mixture in an airtight jar or in freezer.

KS City Rub
Ingredients:
•1/2 cup brown sugar
•1/4 cup paprika
•1 tablespoon black pepper
•1 tablespoon salt
•1 tablespoon chili powder
•1 tablespoon garlic powder
•1 tablespoon onion powder
•1 teaspoon cayenne
Preparation:
Combine all ingredients together and transfer to an air tight container. Maybe stored up to six months.

Chikky All Purpose Rub
Ingredients:
•1/4 cup sugar
•2 tablespoons paprika
•1 tablespoon onion powder
•2 tablespoons seasoned salt
•1/2 tablespoon garlic powder
•1/2 tablespoon chili powder
•1/2 tablespoon lemon pepper
•1 tablespoon sage, dried
•1/2 teaspoon basil, dried
Combine all ingredients and store in an airtight container. Keep in a cool, dark place

Cajun Blackening Rub great for Fish
Ingredients:
•2 tablespoons paprika
•1 tablespoon ground dried oregano
•1 tablespoon ground dried thyme
•1 tablespoon cayenne pepper
•1 teaspoon finely ground black pepper
•1 teaspoon finely ground white pepper
•1 teaspoon garlic powder
Preparation:
Mix together and store in an airtight container, in a cool, dark place.

Mexican Seasoning
Ingredients:
•1/2 cup chili powder
•1 tablespoon salt
•1 tablespoon dried cumin
•2 teaspoons garlic powder
•1 teaspoon oregano
•1 teaspoon black pepper
Preparation:
Combine all ingredients and store in an airtight container. Keep in a dark and cool place.

Bootcamp Jess & Co Recipe of the day

2010-12-07T19:42:00.000-08:00

Addictive Mexican Stew

Ingredients:

1 cup diced onion
1 -2 garlic clove, finely chopped
1 teas olive oil
3 cups cooked chicken or 3 cups cooked turkey, diced or shredded
1 (1 1/4 ounce) package taco seasoning mix (or grab my home made mexi mix off blog)
2 (14 1/2 ounce) cans ready-cut no salt added diced tomatoes, undrained
1 (15 ounce) can less sodium black beans or 1 (15 ounce) can less sodium kidney beans, drained
1 (8 3/4 ounce) can no salt added whole kernel corn, drained
1 (4 ounce) can diced green chilies, drained
1 cup chicken broth
1/2 tablespoon cornstarch

Directions

Cook onion and garlic in oil in large saucepan until tender. 2 Add cooked chicken, taco seasoning, tomatoes, beans, corn and chilies. 3 Blend broth and cornstarch; add to saucepan. 4 Bring to a boil; reduce heat and simmer 15 minutes; stirring occasionally.

Add some veggies on the side and you have a perfect meal.

Bootcamp Jess & Co Tip of the Day

2010-11-30T18:30:00.000-08:00

Boost that Immune System by eating food!

So Which Foods Best Boost Your Immune System?

Nutrition experts say much of what our bodies need to fight off infection can be found in foods.

A poor diet is a top factor in making us susceptible to illness.

Here are the top five foods that give your body the best immunity:
1. beef (sparingly one to two meals per week)
2. sweet potatoes
3. mushrooms
4. tea
5. yogurt (low in sugar)

Of course don't forget a healthy well balanced diet is important too with lots of veggies and fruits.

Rest is another important factor to help boost that immune system.

Beef It Up a Little

Of the five immunity-boosting foods, beef may be the most surprising, considering health experts recommend limiting our red meat intake. But moderation is still key.

Don't go out and order that 24-ounce porterhouse. Keep it to a three-ounce portion of very lean beef that is low in fat. This is a great source of zinc.

Zinc deficiency can greatly increase your risk of infection. Zinc helps develop white blood cells, the cells that we really need those to fight off foreign bacteria and viruses.

Vegetarians and those who do not eat red meat can look for their zinc supply in poultry, pork, fortified cereals, yogurt and milk. If you like oysters, they are also a fantastic source of zinc.

We should also be eating orange vegetables daily, especially this time of year. Sweet potatoes, or any of the orange vegetables, are a great way to add vitamin A to our diets. Vitamin A is important for our skin, which is the first line of defense for our immune systems.

Orange, foods like sweet potatoes,carrots, squash, pumpkin are all great, especially because they are all in season this time of year. They all are great sources of beta-carotene, which the body quickly turns into vitamin A.

Mushrooms are another high-immunity food.

Mushrooms help in the production of white blood cells in the body.

The very best kinds of mushrooms are shiitake and maitake, which are available in most supermarkets.

A cup of black or green tea a day to help fight off that cold. You can find caffeine free teas.

Tea is a great source of polyphenols. Polyphenols clean up free radicals, damaging compounds that can hurt your DNA and accelerate aging.

Antioxidants take care of the free radicals, and tea has more antioxidants per part than fruits and vegetables.

Yogurt, another immunity-boosting food, is especially important to eat, particularly after you have been prescribed antibiotics. Brands that contain active cultures are a good source of healthy bacteria for your stomach. You can find low sugar yogurts under 4 grams.

Bootcamp Jess & Co Recipe of the Day

2010-11-29T20:13:00.000-08:00

Rice and Black Bean Pilaf

Ingredients

1 cup brown rice, uncooked
2 1/4 cups low-sodium chicken broth
1 tablespoon olive oil
1 small onion, diced (1 cup)
2 cloves garlic, minced
2 teaspoons fresh chopped oregano or 1 teaspoon dried
1 stalk celery, finely diced
1 large carrot, finely diced
1 teaspoon ground cumin
1/2 teaspoon dried chili flakes
1 (15.5 ounce) can low-sodium black beans, drained and rinsed
2 teaspoons finely chopped parsley leaves

Directions
Place rice and chicken broth in a saucepot and bring to a boil. Reduce heat and cook rice, covered, until tender and all the liquid is absorbed, 30 to 35 minutes. Remove from heat, uncover, and fluff with a fork.

Heat the oil in a large saute pan over medium-high heat. Add onions and cook until onions are soft and translucent, about 5 minutes. Add garlic, oregano, celery, carrot, cumin and chili flakes and cook, stirring occasionally, until carrots are tender but not mushy, about 6 minutes. Stir in black beans and cook until just warmed through, about 1-2 minutes.

Combine onion-black bean mixture and hot rice in a serving bowl and toss to combine. Garnish with parsley.

Per Serving:

(1 serving equals 1 1/2 cups pilaf)

Calories 310; Total Fat 6 g; (Sat Fat 1 g, Mono Fat 3.5 g, Poly Fat 1 g) ; Protein 11 g; Carb 57 g; Fiber 8 g; Cholesterol 0 mg; Sodium 290 mg

Excellent source of: Protein, Fiber, Vitamin A, Niacin, Vitamin K, Manganese, Phosphorus

Good source of: Thiamin, Vitamin B6, Vitamin C, Copper, Iron, Magnesium, Potassium, Selenium

Bootcamp Jess & Co Tip of the Day

2010-11-22T17:50:00.000-08:00

You can still enjoy Thanksgiving without having to over eat and feel guilty. Here are some helpful tips to survive this holiday.

Did you know....the average Thanksgiving dinner has over 2000 calories? The following are some eating tips so that you can still look good and be healthy after the Thanksgiving dinner without having to deprive yourself.

Healthy Holiday Eating Tips for Thanksgiving
If you are a guest of a Thanksgiving dinner:

Don't go to the Thanksgiving dinner hungry: we often eat faster and more when we are hungry - therefore eat a wholesome breakfast and lunch on the day to avoid overeating at dinner time.

Thanksgiving dinner is not an all-you-can-eat buffet: Fill your plate half with vegetables, one quarter with a lean meat and the rest with a starch of your choice.

Eat slowly. Allow yourself to enjoy your surroundings, talk in between bites. Eat for 10 mins put the fork down for 5 mins, eat for 10 more mins and stop when you are full.

Turkey - go skinless: choose your 4-oz turkey portion skinless to slash away some fat and cholesterol. Save your appetite for the side dishes and desserts.

Side Dishes - watch your portion size: go for smaller portions. This way you can sample all the different foods. Moderation is always the key.

Make a conscious choice to limit high fat items: high fat food items can be found in fried and creamy dishes as well as cheese-filled casseroles in a traditional Thanksgiving meal . For instance, mashed potatoes are usually made with butter and milk; green bean casseroles are often prepared with cream of mushroom soup, cheese and milk and topped with fried onions; candied yams are loaded with cream, sugar and marshmallows. If you cannot control the ingredients that go in to a dish, simply limit yourself to a smaller helping size. Again moderation is the key.

Drink plenty of water: alcohol and coffee can dehydrate your body. Drink calorie-free water to help fill up your stomach and keep you hydrated.
If you are the honorable chef of a Thanksgiving dinner:

Substitute high fat ingredients with lower-fat or fat-free ingredients. Learn about the 5 easy steps to recipe substitutions or see table below.

Leftover Turkey? Instead of turkey sandwiches, use the leftover turkey to make a pot of soup with fresh chunky vegetables.

Healthy Thanksgiving Recipe Substitution Tips

Recipe calls for... Substitution

1 whole egg
2 egg whites

sour cream
low fat plain yogurt or low fat sour cream

milk
skim or 1% milk

ice cream
frozen yogurt

heavy cream (not for whipping)
1:1 ratio of flour whisked into non fat milk (e.g. 1 cup of flour + 1 cup of non fat milk)

whipped cream
chilled evaporated skim milk or other low fat whipped products such as Nutriwhip

cheese low-fat cheese (please note: non-fat cheese does not melt well if use in cooking or baking)

butter
light butter

cream of mushroom
fat-free cream of mushroom

Bootcamp Jess & Co Tip of the Day

2010-11-17T19:21:00.000-08:00

Sugar facts:

1. Today’s Consumption: Today, an average American consumes 2-3 pounds of sugar each week. While at the end of the 19th century (1887-1890), the average American consumed only 5 lbs. per year.

2. A Continual Rise: Over the last 20 years, sugar consumption in the U.S. has increased from 26 pounds to 135 lbs. of sugar per person per year.

3. Hidden Culprits: Sugar consumption includes highly refined sugars that are incorporated into many of the foods we eat (bread, peanut butter, condiments, sauces, etc.). Some of these are better known as sucrose (table sugar), dextrose (corn sugar), and high-fructose corn syrup.

4. 4 Classes: 4 classes of simple sugars (Sucrose, fructose, honey, and malts) are deemed “harmful” to optimal health when long-term consumption is over 15% of carbohydrate calories ingested. Hint…complex carbohydrates (veggies, beans, legumes, whole grains) are the way to keep this number below 15%.

5. Health Issues: Simple sugars have been documented to contribute to and/or aggravate health problems, including: asthma, mood disorders, mental illness, nervous disorders, diabetes, heart disease, gallstones, hypertension, and arthritis.

6. Insulin Impacts: Sugar raises insulin levels, inhibiting the release of growth hormones which depresses the immune system. Further, too much insulin promotes the storage of fat, so that when you eat foods that are high in sugar, you’re enabling rapid weight gain and elevated triglyceride levels, both of which have been linked to cardiovascular disease.

7. Degenerative Disease: Sugar has no real nutritional value (minerals, vitamins and fiber) and as a result, has a deteriorating effect on the endocrine system, causing sugar consumption to be one of the 3 major causes of degenerative disease.

8. Cancer Culprits: Turns out that cancer’s preferred fuel is none other than glucose. Controlling one’s blood-glucose levels through diet, exercise, supplements, meditation and prescription drugs – when necessary – can be extremely important to a cancer treatment program.

So next time you think of having a lump of sugar in your coffee, remember, a long time ago, people found a way to drink their coffee without the sweet taste of sugar.

Do you avoid sugar? How much do you think you consume in a day, week or year?

Source: www.nancyappleton.com

Bootcamp Jess & Co Recipe of the day

2010-11-16T20:52:00.000-08:00

Barbecue Roasted Salmon

1/4 cup pineapple juice
2 Tbsp Fresh Lemon Juice
4 – 6 oz Salmon steaks or fillets

Marinate these first 3 ingredients in plastic bag in refrigerator
Ziploc works great
For at least an hour

2 Tbsp brown sugar
4 Tsp chili powder
2 Tsp grated lemon rind
¾ Tsp ground cumin
½ Tsp Salt
¼ Tsp ground cinnamon

Place Salmon skin side down in baking dish coated with cooking spray
Combine the sugar and other 5 ingredients in bowl
Rub over fish

Bake for 12 minutes @ 400 or until Salmon Flakes easily when tested with fork. Or fire up that BBQ! Wrap fish in aluminum foil (spray with Pam before you lay down) and grill outside. Can you say yumo!

Bootcamp Jess & Co Tip of the day

2010-11-02T05:57:00.000-07:00

8 Steps to Surviving Holiday Weight Gain

How to avoid holiday weight gain

Research studies show most adults gain some weight over the holidays. But you can prevent this from happening this year!

Go with the philosophy "maintain don't gain", as opposed to focusing on losing weight. It's hard to resist the temptations all around you, so use these simple steps to keep the extra holiday pounds off.

1. Get moving
One of the most effective ways to maintain or lose body weight is to engage in regular, sustained aerobic activity (*).To burn off those extra calories, kick up your exercise. If you exercise for 30 minutes a day, increase it to 45 minutes. If you exercise three times a week, move it up to five times a week.

Exercise is a great way to burn those extra calories you may be taking in this time of year.

2. Aim for seven-a-day
Making sure you eat seven or more servings of fruits and vegetables each day is a great way to help fill-up your stomach but not your calorie level. When compared to other snack foods like chips, crackers and cookies, gram for gram, fruits and vegetables contain fewer calories and tons more nutrients. What’s more – the fiber in fruits and vegetables fill you up faster than traditional snack foods. Pack your refrigerator with bags of cut-up vegetables and whole or cut-up fruits. Grab a bag while on the go or at work. Make a pact with yourself that you’ll eat your five-a-day before you snack on any cookies or other holiday treats. You’re sure to take in fewer calories overall.

3. Control the risk for temptation
Controlling even the slightest chance of coming in contact with ‘tempting’ foods is one way to effectively reduce your intake. While you won’t be able to control all situations, focus on the many ones you can. For example, do you keep candy or cookies at your desk or workspace? Do you frequent the dining room table or pantry where you store all your holiday goodies? Make a mental note of tempting places and try to control them. For example, make a pact with co-workers that goodies will be kept solely in the break room, not at the front desk or in various offices. Mentally plan out how you will avoid tempting situations. If you can’t avoid them entirely, see number 4.

4. Limit to one-a-day
While you can’t control every situation, you can control how much food goes into your mouth. If you are constantly bombarded with holiday parties and displays of desserts or candies you can still effectively help prevent overeating and weight gain. One way is the one-a-day method. Allow yourself one small serving of a cookie or piece of candy each day during the holiday season. Remember that you may have to compensate for it later in the day by reducing your total caloric intake or by burning a few extra calories while exercising. If you aren’t confronted with holiday foods that day, just skip your one-a-day – but don’t compensate and double-up on your serving the next day.

5. Always plan ahead – Never go to a party hungry
Before you go to a holiday party, eat a healthy snack such as a serving of your favorite fruit, fat-free yogurt or a low-fat, whole grain granola bar. When you arrive at the party, you won’t be craving hors d’oeuvres.

“If you’re going to a potluck dinner, bring a healthy dish to share such as a salad, veggie or fruit tray, or a low-fat pudding, Jell-O or fruit dessert,” says Zumpano. “That way, you’ll know you have at least one healthy item on the table spread.”

6. Be in charge of your party choices:
•Small plate, please
Be wise when choosing appetizers – a small portion of some appetizers may help you from overeating at dinner.
“Pick up a small plate, and stick with vegetables, but limit or avoid the creamy dips,” advises Zumpano. "Restrict your intake of butter crackers, chips, cheese and meats. If you must have a deep-fried appetizer, eat only one small serving. Never go back for seconds. For dinner, fill half of your plate with salad and vegetables, one quarter with meat, and the final quarter with starch,” Zumpano says.
•Avoid the sauce
Avoid sauces made from cream, half-and-half or meat drippings. For salads, use oil and vinegar, vinaigrette or low-fat dressings. Broth -based or vegetable sauces are fine.
•What about desserts?
The best low-calorie choices are fruit, Jell-O, pudding, an unfrosted mini muffin, shortbread cookies, ginger snaps or angel food cake. If you must have a dessert with frosting, butter cream, cream cheese, or chocolate chips, limit yourself to one small cookie or one thin slice of cake.
•Watch the drinks
“Besides restricting your alcohol to one or two servings, you also need to restrict the type of alcohol,” says Zumpano. “For example, instead of high-fat eggnog, have a light beer or wine. After that, stick with calorie-free drinks such as water, unsweetened ice tea, hot tea or coffee.”

7. Say No Politely
Many times you feel forced to eat foods because people keep putting it in front of you. Learn to say no politely, such as "No thank you, I’ve had enough. Everything was delicious", or "I couldn’t eat another bite. Everything tasted wonderful". You’ll find saying no isn’t so hard to do after all.

8. Focus on socializing
Don’t stand around the food table when you are at a party – focus your energies on making conversation with others instead of focusing on foods. Conversation is calorie-free.

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Bootcamp Jess & Co Recipe of the Day

2010-10-26T19:34:00.000-07:00

Ingredients
1 small to medium acorn squash, peeled, seeded, and cut into 2-inch pieces
2 sweet potatoes, peeled and cut into 2-inch pieces
2 leeks, rinsed and chopped
5 (5-ounce) skinless chicken breast halves (with or without bone)
Salt and ground black pepper
1 cup orange marmalade
1/2 cup reduced-sodium chicken broth
1/2 cup orange juice
1 tablespoon hoisin sauce
1 tablespoon maple syrup
For the garnish:
1/4 cup chopped fresh parsley leaves
1 to 2 tablespoons finely chopped fresh rosemary leaves
Directions
Place squash and sweet potatoes and leeks in the slow cooker. Season chicken all over with salt and black pepper and place on top of vegetables in slow cooker. In a medium bowl, combine orange marmalade and remaining ingredients. Pour mixture over chicken and vegetables. Cover and cook on LOW for 6 to 8 hours or on HIGH for 3 to 4 hours.

Serve 4 of the chicken breast halves with squash and potatoes on the side and extra sauce spooned over top. Top with parsley and rosemary just before serving.

Bootcamp Jess & Co

2010-10-26T19:32:00.000-07:00

Fight off those infections with good Food!

Nutrition experts say much of what our bodies to fight off infection need can be found in foods. It is true that a poor diet is a top factor in making us susceptible to illness. The top five foods that give your body the best immunity are beef, sweet potatoes, mushrooms, tea and yogurt. While an all-around healthy diet is crucial, these particular foods help us best flex our immunity muscles. Adequately feeding our immune system boosts its fighting power. Immune boosters work in many ways. They increase the number of white cells in the immune system army, train them to fight better, and help them form an overall better battle plan. Boosters also help to eliminate the deadwood in the army, substances that drag the body down.

Bootcamp Jess & Co Recipe of the Day

2010-10-19T18:45:00.000-07:00

Sweet Potato Quinoa
Serves: 5 for a meal or 10 as a side dish

1 cup dry quinoa
2 cups water
2 cups roasted sweet potato fries, diced (recipe follows)
1 can (15 ounces) organic black beans, rinsed and drained
1 cup frozen corn kernels, thawed
1 cup diced red bell pepper
3 scallions, finely chopped
2 tablespoons chopped fresh parsley
1 tablespoons extra virgin olive oil, divided
Freshly squeezed lemon juice to taste
1/2 cup crumbled low fat or fat free feta cheese (optional)
Salt and pepper to taste

Rinse and drain quinoa. In a saucepan, combine quinoa, water and a pinch of salt. Bring to a boil, reduce heat, cover and simmer for 15 to 20 minutes, until water is absorbed and quinoa is tender. Once quinoa is cooked, transfer to a large bowl, stir in 1 tablespoon of olive oil and set aside to cool. In a separate bowl combine sweet potato, black beans, corn, bell pepper, scallion and parsley- toss to combine. Combine sweet potato mixture with quinoa; add lemon juice, and feta – season with salt and pepper to taste. Toss and serve chilled or at room temperature.

Sweet Potato Fries
Preheat oven to 425°F. Cut 2 medium sweet potatoes into half-inch thick fries. Lay on a sheet pan and toss with 1 tablespoon olive or canola oil, salt, and pepper. Bake for 30 to 40 minutes or until golden brown — turn once half way through roasting.

Bootcamp Jess & Co Recipe of the Day

2010-09-27T20:26:00.000-07:00

Roasted Pumpkin Seeds

Hands-On Time: 15 minutes
Ready In: 1 hour 15 minutes
Yield: 2 cups of seeds

Ingredients
2 cups of fresh raw pumpkin seeds
2 teaspoons salt
water to cover seeds

Directions

Place seeds in a shallow bowl and add enough water so that the top layer of seeds is floating.
Add salt and stir well to dissolve.
Let stand for half an hour. The seeds will begin to soak up the water and turn darker because of this. When that happens, they are ready to roast.
Pour seeds into a strainer and drain as much water as possible from them.
Put seeds on a cookie sheet covered with parchment paper and spread into a single layer.
Bake in a 350 degree F oven for 20 - 30 minutes, depending on how done you like them.
Cool completely and store in an airtight container - if you don't eat them all first!

*Ingredient Tips
Getting the seeds ready to roast can be messy and time consuming. The best way I've found to harvest the seeds is to float them in water. Get as much 'gunk' off of the seeds as possible and put them in a deep bowl. Add water so that the seeds are floating free and finish the cleanup. The pumpkin solids will sink leaving the seeds atop the water.

Bootcamp Jess & Co Recipe of the Day

2010-09-27T20:18:00.000-07:00

Black Bean Soup

2 tablespoons olive oil
1 onion, finely diced
3 cloves garlic, peeled and finely chopped
1 teaspoon each paprika (ideally smoked) and chili powder
1 8-ounce can tomato sauce
Juice of half an orange
4 15-ounce cans black beans, drained
3 cups chicken broth or water
salt

or garnish: fat free sour cream, diced avocado, chopped white onion, lime wedges, and toasted pepitas (green pumpkin seeds)

Heat the oil in a soup pot and sauté the onion over medium heat until it's translucent, around 5 minutes.
Add the garlic and the spices and sauté another half a minute, until the pot is fragrant, then add the tomato sauce and orange juice and bring to a simmer.
Add the beans and broth or water, along with salt to taste, and bring back to a boil, then turn the heat to low and simmer 15 minutes.
Use a potato masher or hand blender to puree some of the soup, then taste for salt and add more broth or water if the soup is too thick.
Serve with the garnishes.

Bootcamp Jess & Co Recipe of the Day

2010-09-27T20:07:00.000-07:00

Sweet & Spicy Pumpkin Seeds

1 egg white
1/4 cup natural cane sugar
1/2 teaspoon cayenne pepper
scant 1/2 teaspoon fine grained sea salt
1 cup fresh pumpkin seeds

Preheat oven to 375. In a medium-sized bowl whisk together the egg white, sugar, cayenne and salt. Add the pumpkin seeds and toss well. Drain off any excess egg white (using a strainer) and place seeds in a single layer across a baking sheet. Bake for about 12 minutes or until seeds are golden. Sprinkle with a bit more sugar and cayenne pepper when they come out of the oven. Taste and
season with more salt if needed.

Curried Pumpkin Seeds
1 egg white
2 teaspoon curry powder
scant 1/2 teaspoon fine grained sea salt
1 cup fresh pumpkin seeds

Preheat oven to 375.
In a medium-sized bowl whisk together the egg white, curry powder and salt. Add the pumpkin seeds and toss well. Drain off any excess egg white (using a strainer) and place seeds in a single layer across a baking sheet. Bake for about 12 minutes or until seeds are golden. Sprinkle with a bit more curry powder when they
come out of the oven. Taste and season with more salt if needed.

Bootcamp Jess & Co. Recipe of the Day

2010-09-14T20:38:00.001-07:00

After School snacks that are healthy and yummy!

Caramel Popcorn

Melt 1/3 cup I can't believe it's not butter spray with 1 tablespoon honey and a pinch of salt. Toss with 12 cups popcorn and 1 cup pecans. Spread on a parchment-lined baking sheet and bake 15 minutes at 325 degrees F, tossing. Cool.

Edamame Hummus

Puree 1 cup cooked shelled edamame (soy beans) with 1 garlic clove, 2 tablespoons each lemon juice and tahini, add 1 teaspoon cumin and 1 teaspoon sesame oil; add water if needed. Season with salt. Top with sesame seeds. Serve with rice crackers.

Crunchy Chickpeas

Cook a 15-ounce can drained chickpeas in an ovenproof skillet with 2 tablespoons olive oil and 1 teaspoon each cumin and smoked paprika, 2 minutes. Season with salt, then bake 20 minutes at 425 degrees F.

Strawberry Fruit Leather
Makes: 16 pieces

Ingredients:
1 pound fresh strawberries, halved
¼ cup water
2 tablespoons granulated sugar
2 tablespoons honey

Directions:
Preheat oven to 170 degrees and line a baking sheet with parchment paper or a Silpat sheet, set aside.

Place strawberries and water in a medium saucepan. Bring to a boil and cook for 3-4 minutes until berries being to soften. Puree berries using an immersion blender or food processor. Return puree to saucepan, stir in sugar and honey. Cook for an additional 10 minutes or until thick and syrupy. Pour the hot fruit mixture on to prepared pan and spread out into an even layer. Place in the oven to dry for 3 hours. Turn off the oven and allow to sit overnight to dry completely. Cut into 1-inch strips with a pizza cutter and peel away from paper or Silpat sheet. Roll up strips and store in an airtight container for up to 4 weeks

Lemon Chicken with Artichoke Hearts

2010-09-13T19:33:00.000-07:00

Lemon Chicken with Artichoke Hearts
Recipe courtesy Aida Mollenkamp
Prep Time: 5 min Inactive Prep Time: -- Cook Time: 15 min Level:
Easy Serves:
3 to 4 servings Ingredients
2 tablespoons olive oil
1/2 medium yellow onion, finely chopped
3 medium garlic cloves, thinly sliced
1 1/2 pounds boneless skinless chicken meat, large dice
1 1/2 cups quartered artichoke hearts (canned or jarred - not frozen)
2/3 cup dry white wine
1/3 cup water
1 teaspoon freshly squeezed lemon juice
1/2 cup lightly packed thinly sliced basil leaves
1 teaspoon lemon zest
Directions
Heat oil in a large frying pan over medium-high heat. When it shimmers, add onion and garlic, season with salt and freshly ground black pepper, and cook until golden, about 4 minutes. Add chicken and cook, stirring rarely, until well browned on all sides, about 5 minutes. Add artichoke hearts and cook until slightly broken down, about 3 minutes.

Add wine, water, and juice and scrape the bottom of the pan to incorporate any browned bits. Cook until alcohol smell is cooked off and sauce is slightly reduced, about 5 minutes. Remove from heat, stir in basil and lemon, and serve.

Bootcamp Jess & Co Recipe of the Day

2010-08-31T19:32:00.001-07:00

Lemony Quinoa

Ingredients:
1/4 cup pine nuts
1 cup quinoa
2 cups water
sea salt to taste
1/4 cup fresh lemon juice
2 stalks celery, chopped
1/4 red onion, chopped
1/4 teaspoon cayenne pepper
1/2 teaspoon ground cumin
1 bunch fresh parsley, chopped

Instructions:
This is a great side dish or main dish served with a side salad. Unlike wheat or rice (which are low in lysine), quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete food with 12-18% protein. Good source of dietary fiber; High in magnesium and iron; gluten free.

Toast the pine nuts briefly in a dry skillet over medium heat. This will take about 5 minutes, and stir constantly as they will burn easily. Set aside to cool.

In a saucepan, combine the quinoa, water and salt. Bring to a boil, then reduce heat to medium and cook until quinoa is tender and water has been absorbed, about 10 minutes. Cool slightly, then fluff with a fork.

Transfer the quinoa to a serving bowl and stir in the pine nuts, lemon juice, celery, onion, cayenne pepper, cumin and parsley. Adjust salt and pepper if needed before serving.

Bootcamp Jess & Co Recipe of the Day

2010-08-31T19:26:00.000-07:00

Alphabet Soup

Ingredients:
32 oz Chicken or Veggie Broth
18 oz [about 2 Cups] leftover chicken [shredded]
3 large carrots [chopped]
8 oz frozen corn
15 oz garbanzo beans
2 C “Eden Organic Veggie Alphabet” pasta*
2 T Herbamore* [all-purpose seasoning ]

Instructions:
Combine the first 5 ingredients and cook until carrots are soft. Add pasta and cook about an additional 7 minutes. Add seasoning and serve.

Bootcamp Jess & Co. Recipe of the Day

2010-08-25T19:15:00.000-07:00

SUMMER SQUASH CASSEROLE

2 lb. (6 c.) summer squash, sliced
1/4 c. onion, chopped
1 c. fat free or reduced fat sour cream
1 can condensed cream of chicken soup fat free
1 (8 oz.) pkg. herb seasoned stuffing mix
1 c. carrot, shredded
1/2 c. fat free butter spray (I can't believe it's not butter)

In saucepan, cook sliced squash and chopped onion in boiling water for 5 minutes. Drain. Combine soup and sour cream. Stir in shredded carrot. Fold in drained squash and onion. Combine stuffing mix and butter.
Spread half of stuffing mixture in bottom of 12 x 7 1/2 x 2-inch baking dish. Spoon squash mixture on top of stuffing. Sprinkle remaining stuffing over squash. Bake in 350 degree oven for 25 to 30 minutes or until heated through. Makes 6 or more servings.

I like to use a combination of yellow summer squash and zucchini squash, but either one can be used alone. There is no need to peel the squash if it is young and tender, just wash before slicing.

Bootcamp Jess & Co Recipe of the Day

2010-07-20T19:20:00.000-07:00

Black Bean Salsa

Ingredients
2 (15-ounce) cans black beans, rinsed and drained
1 (17-ounce) package frozen whole kernel corn, thawed
2 large tomatoes, seeded and diced
1/2 avocado, peeled and diced
1 small onion, diced
1/8 to 1/4 cup chopped fresh cilantro leaves
2 tablespoons lime juice
1 tablespoon red wine vinegar
Dash salt and pepper

Directions
Mix all ingredients thoroughly in a large bowl. Cover and chill overnight. Taste and add salt, pepper or more lime juice as necessary. Serve with grilled chicken breast as a meal.

Bootcamp Jess & Co Recipe of the Day

2010-07-13T19:09:00.001-07:00

Quick Breakfast Taco

2 corn tortillas
1 tablespoon salsa
2 tablespoons shredded reduced-fat Cheddar cheese
1/2 cup liquid egg substitute, such as Egg Beaters

Preparation
1.Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.
2.Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.

Nutrition
Per serving: 153 calories; 2 g fat (1 g sat, 0 g mono); 3 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 17 g protein; 0 g fiber; 453 mg sodium; 207 mg potassium.

1 Carbohydrate Serving

Roasted Corn with Basil-Shallot Vinaigrette

2010-07-09T18:02:00.000-07:00

Ingredients
3 cups fresh corn kernels
2 tablespoons extra-virgin olive oil
1/4 cup chopped fresh basil
1 tablespoon minced shallot
1 tablespoon red-wine vinegar
1/4 teaspoon salt
Freshly ground pepper, to taste

Preparation
1.Preheat oven to 450°F. Toss corn and oil to coat and spread out on a large baking sheet. Bake, stirring once, until some kernels begin to brown, about 20 minutes. Combine basil, shallot, vinegar, salt and pepper in a medium bowl. Add the corn; toss to coat. Serve warm or cold.

Nutrition
Per serving: 165 calories; 8 g fat (1 g sat, 6 g mono); 0 mg cholesterol; 23 g carbohydrates; 0 g added sugars; 4 g protein; 3 g fiber; 163 mg sodium; 332 mg potassium.

Bootcamp Jess & Co Recipe of the Day

2010-07-08T19:09:00.001-07:00

Pineapple Salsa

Serve this tasty pineapple salsa with grilled or broiled fish, or chicken.
Ingredients:
•1 cup finely chopped fresh pineapple
•2 tablespoons finely chopped purple onion
•2 tablespoons finely chopped green onion
•1 tablespoon finely chopped red bell pepper, optional
•1 tablespoon finely chopped fresh cilantro
•1 tablespoon honey
•dash ground red pepper, cayenne or chipotle
•2 teaspoons finely minced jalapeno pepper, optional
•juice of 1 fresh lime, about 1 1/2 to 2 tablespoons
•1/4 teaspoon black pepper
Preparation:
Combine all ingredients; cover and refrigerate for an hour or more to blend flavors. Serve with grilled or broiled fish, or chicken. Makes about 1 1/3 cups.

Bootcamp Jess & Co. Recipe of the Day

2010-07-08T18:59:00.001-07:00

Summer Corn Salad

Ingredients:
•2 (12oz.) cans whole kernel corn, drained
•3/4 cup diced cucumbers
•1/4 cup diced onion
•2 small tomatoes, chopped
•1/4 cup fat free sour cream
•2 tbs. fat free or light mayonnaise
•1 tbs. vinegar
•1/2 tsp. salt
•1/4 tsp. dry mustard
•1/4 tsp. celery salt
Preparation:
Combine corn, cucumbers, onions and tomatoes in salad bowl. Blend sour cream with mayonnaise. Add remaining ingredients. Add sour cream mixture to corn mixture. Toss gently to coat vegetables. Chill corn salad thoroughly.

Bootcamp Jess & Co Recipe of the Day

2010-06-28T20:04:00.000-07:00

Apple Pesto Chicken Salad

Ingredients
3 grilled chicken breasts
Salt and pepper
1/2 cup red pepper, julienned
1/2 cup red onion, julienned
2 Winesap apples, cored, peeled, quartered, and sliced
1/4 cup fat free or low-fat mayonnaise
1/4 cup pesto
1 Bibb lettuce

Directions
On a hot grill, grill chicken breasts until fully cooked. Season with salt and pepper. Refrigerate until cooled. Once cooled, julienne chicken breasts.

In a mixing bowl, combine chicken, red pepper, red onion, and apples.

In a separate bowl, combine mayonnaise and pesto. Combine the chicken and pesto mixtures. Season with salt and pepper. Serve on a bed of Bibb lettuce.

Bootcamp Jess & Co Recipe of the day

2010-06-28T19:47:00.000-07:00

Summer Cucumber Salad

Ingredients
2 English cucumbers (2 pounds)
1 small red onion
1 1/2 tablespoons salt
1 tablespoon plus 1 teaspoon white wine vinegar or sherry vinegar
1 teaspoon sugar
2 teaspoons dried dill or 2 tablespoons fresh

Directions
Slice the cucumber lengthwise, remove the seeds, and slice thinly. Thinly slice the onion.

In a colander, toss the cucumber and onion with the salt and let it sit and drain for 20 minutes. Press the liquid out of the vegetables and rinse well with cold water.

In a medium bowl combine the vinegar and sugar and stir well. Add the cucumber mixture and toss to coat. Stir in the dill.

Balsamic Chicken with Spinach

2010-05-12T20:56:00.000-07:00

Ingredients
1 tablespoon olive oil
3 cloves garlic, chopped
2 (8-ounce) boneless, skinless chicken breasts, halved
8 ounces baby spinach
2 tablespoons balsamic vinegar
1/3 cup low-sodium chicken broth
1 cup low-sodium canned chopped tomatoes with juice
2 cups whole wheat couscous, cooked
Directions
Click here to see how she does it.

Heat a large saute pan over medium-high heat. Add the olive oil and heat. Add the garlic and cook for 1 minute. Add the chicken and cook about 4 minutes per side, or until cooked through and juices run clear. Remove the chicken and set aside. To the same pan, add the spinach and cook just until wilted, about 1 to 2 minutes. Remove from the pan and set aside. Lower the heat to medium and add the balsamic vinegar and chicken broth to the pan and stir, scraping the bottom of the pan to remove any browned bits. Add the tomatoes, bring to a simmer and cook 3 to 5 minutes.

Place the couscous in a serving bowl. Top with the spinach, chicken and balsamic-tomato sauce.

Bootcamp Jess & Co. Recipe of the Day

2010-05-11T19:57:00.000-07:00

Buffalo Chicken Salad with Blue Cheese Dressing

Ingredients
2 (8-ounce) boneless, skinless chicken breast halves
2 tablespoons cayenne pepper hot sauce (or other hot sauce), plus more to taste
2 teaspoons olive oil
2 hearts Romaine, cut into 1-inch strips (about 8 cups)
4 celery stalks, thinly sliced
2 carrots, coarsely grated
2 scallions, green part only, sliced

Directions
Preheat the broiler. Put the chicken between 2 sheets of waxed paper and pound with a mallet or hammer so the chicken is an even thickness of about 3/4-inch, then cut the chicken crosswise into 1/2-inch strips. In a large bowl, combine the hot sauce and the oil, add chicken and toss until the chicken is well coated. Arrange the chicken on a baking sheet and broil until it is cooked through, about 4 to 6 minutes, turning once.

In a large bowl combine the Romaine, celery, shredded carrots and scallions. Toss with the dressing. Divide the greens between 4 plates, top with the chicken. Serve with extra hot sauce.

Blue Cheese Dressing:
2 tablespoons fat free mayonnaise
1/4 cup fat free or lowfat buttermilk
1/4 cup plain fat-free yogurt
1 tablespoon white vinegar
1/2 teaspoon sugar
1/3 cup crumbled blue cheese
Salt and freshly ground pepper
Fold a full sheet of paper towel into quarters and put it into a small bowl. Spoon the yogurt onto the paper towel and place in the refrigerator for 20 minutes to drain and thicken. In a medium bowl, whisk the buttermilk and thickened yogurt into the mayonnaise until smooth. Add the vinegar and sugar and continue to whisk until all the ingredients are well combined. Stir in the blue cheese and season, to taste, with salt and pepper.

Bootcamp Jess & Co Recipe of the Day

2010-05-04T19:02:00.000-07:00

To tired to make dinner. Here is a quick easy oven bake that only takes mins to prepare

Onion Baked Chicken
1 tbsp onion powder
1 tsp salt (optional)
1/2 tsp garlic powder
1/2 tsp paprika
1/2 tsp thyme leaves lightly crushed
3 to 3 1/2 lbs chicken breasts
1 tbsp olive oil

Mix onion powder, salt, garlic powder, paprika and thyme in small bowl. Place chicken in shallow baking pan. Brush lightly with olive oil. Coat chicken evenly with seasoning mixture.

Bake at 375 oven 40 to 45 mins or until chicken is cooked through.

Add some mixted veggies and dinner is served.

Bootcamp Jess & Co Recipe of the Day

2010-04-06T17:50:00.000-07:00

Brown Bag Lunch Ideas To Save You Time And $$

Super Fast and yummy
1 can black beans
1 can corn (no salt added)
1 can diced tomatoes
drain them all and mix well.
Crumble over about 2 oz of feta cheese (opt)
Spice it up with some garlic, pepper, and some chives
This will make 3 lunches
Store in a lunch bag with one of those “blue ice” things to keep it cool.

Quick Bulgur Chili
Thick slice of sweet onion chopped
2 small to medium bell peppers chopped (I used 1 red and 1 green)
1 small can (8.5oz) corn undrained
1 can (15oz) kidney beans drained and rinsed
2 tsp chili powder
1 tsp cumin
1 tbsp dried cilantro
1-2 tsp hot sauce (to taste)
1 tsp lime juice
1/2 cup (80g) uncooked bulgur (what is bulgur?) Bulgur is whole grain wheat. Very high in fiber. You could also sub in brown rice instead.
1 cup water
Spray a a medium to large pot with non-stick cooking spray and heat over medium high heat. Add the onion, sprinkle with a bit of kosher salt and cook until just browning.

Add the peppers, stir while cooking for about a minute. Then add all the remaining ingredients. Bring to a boil then cover and lower to a simmer. Cook for 20 minutes without lifting the lid!

Uncover, stir, scoop out a cup and top with a bit of shredded cheese and cilantro. I packed up the other 3 servings for lunches. This one will freeze well.

Sweet Pomegranate Chickpeas with Tuna
1 can (15oz) Chickpeas (garbanzo beans) rinsed and drained
2-3 slices of red onion chopped
1 tbsp honey (21g)
1oz (2 tbsp) pomegranate juice
1/2 tbsp dried parsley
1 small can of tuna drained (optional)
Toss all ingredients together and let chill for at least 10 minutes allowing the flavors to merge.

What to do with it? I topped salad greens and wrapped it in a wheat torilla wrap. or by itself, both ways were great!

Curried Turkey Salad with Fruit Apple and Pear

1 small apple
1 medium bosc pear
1 tbsp lime juice (lemon would work)
1/2 tbsp honey (10g)
1/2 cup non fat yogurt
1 tbsp fat free mayo
1 tsp curry
1-2 slices of onion diced
Kosher Salt & Pepper to taste
8 oz leftover cooked turkey meat (or chicken would work)
Cut the apple and pear into small cubes. Toss with the lime juice. Add the remaining ingredients, mix well and let sit a few minutes.

Stuff in a pita, add to a wrap

Bootcamp Jess & Co Recipe of the Day

2010-03-24T21:00:00.000-07:00

Chicked Enchilada Casserole **Gluten Free**

Ingredients:

1 Tbsp olive oil
2 green bell peppers, diced (2 cups)
1 small onion, chopped
2 cloves of garlic, crushed
1 Tbsp chili powder
1 tsp salt
½ tsp black pepper
1 can (14.5 oz.) diced tomatoes
1 small can gluten free tomato sauce
1 jar salsa (16 oz)
1 Tbsp cilantro, chopped
1 whole chicken cooked, boned, shredded (about 3 cups)or you can use boneless, skinless breasts.
1 Tbsp lime juice
6 corn tortillas
1/2 cup low fat shredded cheese (4 oz)
Gluten-free sour cream, jalapenos, cilantro

Directions:

Preheat oven to 350°F.

Saute the peppers, onion, garlic, chili powder, salt and pepper in olive oil. Stir mixture often until softened, about 3 minutes. Add tomatoes, 1 cup salsa, tomato sauce and cilantro. Cook for 5 minutes.

In large bowl combine chicken with lime juice; stir this into the tomato mixture. Spread ½ cup salsa in un-greased 13"x 9" baking dish; top with 3 corn tortillas (break in pieces to fill gaps). Top with chicken mixture; sprinkle with ½ of the cheese. Top with remaining tortillas. Spread with remaining salsa; sprinkle with remaining cheese.

Bake until cheese is melted, 15 minutes. Garnish with sour cream, jalapenos and more cilantro.

Bootcamp Jess & Co Recipe of the Day

2010-03-22T19:58:00.000-07:00

Pineapple-Glazed Chicken with Jalapeño Salsa

1/4 cup pineapple juice
2 tablespoons (packed) brown sugar
1 tablespoon yellow mustard
3/4 cup 1/4-inch cubes fresh pineapple
3 tablespoons finely diced red bell pepper
3 tablespoons chopped fresh cilantro
1 1/2 tablespoons finely chopped red onion
1 1/2 tablespoons canned sliced jalapeño chiles, drained, coarsely chopped
4 boneless chicken breast halves with skin (1 3/4 pounds total)

Preheat oven to 400°F. Bring pineapple juice, brown sugar, and mustard to boil in small saucepan, stirring to dissolve sugar. Boil until glaze has thickened slightly, about 1 minute. Season with salt and pepper.

Mix pineapple, red pepper, cilantro, onion, and chiles in medium bowl. Season with salt and pepper.

Line baking sheet with foil. Place chicken on sheet and brush with glaze. Bake 15 minutes. Brush again with glaze, then broil until cooked through and golden, watching closely to avoid burning, about 5 minutes longer. Let rest 5 minutes.

Spoon salsa over chicken and serve.

Bootcamp Jess & Co Recipe of the Day

2010-03-17T20:40:00.001-07:00

Apricot Chicken

Ingredients
1 tablespoons extra-virgin olive oil
2 pounds chicken tenderloins, cut in 1/2 across on an angle
Salt and pepper
1 large onion, chopped
2 tablespoons cider or white wine vinegar
12 dried pitted apricots, chopped
2 cups chicken stock
1 cup apricot all fruit spread or apricot preserves
3 tablespoons chopped flat-leaf parsley, for garnish

Directions
Heat a large skillet with a lid over medium high heat. Add oil and chicken. Season with salt and pepper. Lightly brown the chicken a few minutes on each side, add onions. Cook 5 minutes. Add vinegar to the pan and let it evaporate. Add apricots and stock. When stock comes to a bubble, add preserves and stir to combine. Cover pan, reduce heat and simmer 10 to 15 minutes. Serve chicken with a sprinkle of chopped parsley. Add some steamed veggies and dinner is served.

Bootcamp Jess & Co Recipe of the Day

2010-03-16T20:09:00.000-07:00

Roasted Vegetable and Chicken Tortilla Wraps

The night before, quarter 1 red pepper and 1 red onion. Put them in a bowl and drizzle over 1T olive oil and balsamic vinegar, add salt and pepper and make sure the vegetables are well coated in the dressing. Transfer to a baking tray and roast in a hot oven until slightly charred. While the veg are cooking, grill a chicken breast. When cool, slice into strips. Mix the roasted veg with 1 tsp pesto. Take the roasted veg, the sliced chicken breast and 1 or 2 wheat tortilla to work with you. To make the wrap, lay out the tortilla and fill with the roasted veg and the chicken, and salt and pepper to taste. Carefully fold in the sides and roll up. Add a mixed leaf salad if you like.

Bootcamp Jess & Co Recipe of the Day

2010-03-15T19:55:00.000-07:00

Crispy Chicken Romaine Salad

1C Italian style dry bread crumbs
2T I can't believe it's not butter spray
1 lb boneless skinless chicken breast halves, cut into 1/2 inch thick strips
1T olive oil
3T redwine or balsamic vinegar
1T lemon juice
1/2 teas each salt, sugar and dried basil leaves
1 can (19oz) chick peas drained and rinsed
6 cups romaine lettuce
1 can (28oz) diced tomatoes, drained
1 can (2 1/4oz) sliced ripe olives

Heat oven to 375. In shallow dish, mix bread crumbs and butter spray. Roll chicken in cumb mixture. Place on ungreased cookie sheet. Bake 10 to 15 mins until chicken is no longer pink and coating is crisp.

In medium bowl, stir together oil, vinegar, lemon juice, salt, sugar and basil with wire wisk. Stir in chick peas.

Arrange lettuce adn tomatoes on serving platter. Top with dressing, chicken and olives, you can sprinkle with 1/4 cup lite parmeasan cheese. Yummo!

Bootcamp Jess & Co Recipe of the Day

2010-03-08T19:06:00.000-08:00

Body Builder Omelet
(This recipe yields 1 serving)

•6 eggs whites
•non-stick cooking spray

•any or all of these optional items:
•fat-free cheese
•mushrooms
•onions
•green peppers
•tomatoes
•any other favorite veggie

Pre-heat a 10" omelette pan to medium-high. Beat egg whites to mix. Add to pan. Cook until egg is nearly set. Add other ingredients to one side. Flip other side of egg over. Slide onto a serving plate.

Bootcamp Jess & Co Recipe of the Day

2010-03-08T18:43:00.000-08:00

What's for Breakfast?!? O.K. I don't have to tell you Breakfast is like the most important meal of the day. Here is a yummy easy meal that will kick start your morning:

Apples And Oats Porridge
(This recipe yields 4 servings)
4 cups water
1 and 1/2 cups oat bran (not oatmeal)
1 large apple - peeled/cored and chopped into very small pieces
1/3 cup raisins
1 Tablespoon pure maple syrup
1/2 teaspoon ground caraway seeds
1/2 teaspoon cinnamon
1/2 teaspoon salt
soy milk for serving (optional)

In a large (at least 2 quarts) sauce pan over high heat, bring the water to a boil. Stir in the the oat bran and allow water to return to a boil. Reduce heat to low and cook for two minutes - stirring often. After two minutes, turn off heat. Stir in the apple, raisins, maple syrup and spices. Let stand until apple pieces soften - about 5 minutes - stirring occasionally. Divide hot cereal evenly among 4 bowls. Serve with the soy milk if desired.

This is kind of like a super delicious homemade Cream of Wheat style hot cereal - but with all the goodness of oat bran.

Bootcamp Jess & Co Recipe of the Day

2010-03-07T19:05:00.000-08:00

Spicy Chicken Soup

Ingredients
2 quarts water
8 skinless, boneless chicken breast halves
1/2 teaspoon salt
1 teaspoon ground black pepper
1 teaspoon garlic powder
2 tablespoons dried parsley
1 tablespoon onion powder
5 cubes chicken bouillon
1 tablespoons olive oil
1 onion, chopped
3 cloves garlic, chopped
1 (16 ounce) jar chunky salsa
2 (14.5 ounce) cans peeled and diced tomatoes
1 (14.5 ounce) can whole peeled tomatoes
1 (10.75 ounce) can condensed tomato soup
3 tablespoons chili powder
1 (15 ounce) can whole kernel corn, drained
2 (16 ounce) cans chili beans, undrained
1 (8 ounce) container fat free or reduced fat sour cream

Directions
In a large pot over medium heat, combine water, chicken, salt, pepper, garlic powder, parsley, onion powder and bouillon cubes. Bring to a boil, then reduce heat and simmer 1 hour, or until chicken juices run clear. Remove chicken, reserve broth. Shred chicken.
In a large pot over medium heat, cook onion and garlic in olive oil until slightly browned. Stir in salsa, diced tomatoes, whole tomatoes, tomato soup, chili powder, corn, chili beans, sour cream, shredded chicken and 5 cups broth. Simmer 30 minutes.

Bootcamp Jess & Co Recipe of the Day

2010-03-04T20:33:00.000-08:00

O.K. don't freak out on this recipe. I promise it is really tasty even if you don't care for prunes

Simplified Chicken Marbella
Prunes are a good source of vitamin A, potassium, and copper, as well as fiber.
Ingredients:
1 ½ - 2 lbs. Chicken breasts without the skin
1 onion chopped
1 or 2 cloves of garlic crushed
2 cups of prunes (8 oz)
2 cups balsamic vinegar
2 cups water
1 tsp. salt
Fresh ground black pepper
Herbs (i.e. oregano, thyme, basil, rosemary)
Directions:
1. Place all ingredients into a large baking dish (9x12 pan works well) so that the chicken is almost
completely covered by the liquid
2. Bake at 400 degrees for 20 minutes
3. Turn oven down to 325 degrees for another 15 or 20 minutes

Put a side of mixed veggies and there you go!

Bootamp Jess & Co Recipe of the Day

2010-03-01T18:26:00.001-08:00

Super Easy Carrot Salad

1/3 cup golden raisins
1 pound carrots
2 tablespoons freshly squeezed lemon juice
1/4 cup fat free sour cream
1/4 cup fat free mayonnaise
3 tablespoons sugar
1/2 teaspoon salt
1/3 cup diced fresh pineapple

Place the raisins in a small bowl and cover with boiling water. Allow to sit for 5 minutes and then drain.
Fit a food processor with the grating blade. Cut the carrots in half and place in the feed tube so they are lying on their sides. Process in batches. Place the grated carrots in a medium bowl, add the lemon juice and toss.
For the dressing, whisk together the sour cream, mayonnaise, sugar and salt. Pour the dressing over the carrots and add the pineapple and raisins. Toss together and serve.

Bootcamp Jess & Co Recipe of the Day

2010-03-01T18:20:00.000-08:00

Roasted Carrots and Cippolini Onions

1 pound cippolini onions, ends trimmed and peeled, halve larger onions
2 pounds baby carrots
2 tablespoons olive oil
1 tablespoon I can't believe it's not butter spray
1/4 cup white wine
1/4 cup chicken stock
Salt and coarsely ground black pepper
2 tablespoons chopped fresh Italian parsley leaves

Directions
Preheat oven to 400 degrees F.
On a sheet tray, toss onions and carrots with oil, butter, wine, and stock. Season with salt and pepper. Roast until golden and caramelized, about 25 to 30 minutes. Toss in a shallow serving bowl and garnish with parsley.