Brown rice California rolls

INGREDIENTS:

• 6 to 8 oz fresh crab (you can substitute with imitation crab meat but make sure it's 100% fish- no fillers)
• 2 cups medium-grain brown rice
• 1 avocado
• 1 cucumber
• 1/3 cup rice vinegar
• 2 packets Trivia (or any all natural sweeter)
• 1 tbsp sea salt
• 2 sheets nori (seaweed wraps)
• Sesame seeds, optional
• Wasabi paste, optional 
• Sesame seeds, optional 
• All Optionals ingredients are not included in the nutritional count. 

WHAT YOU'LL NEED to make the California Roll

• 1 bamboo mat
• 1 sharp kitchen knife 
• bowl of water

INSTRUCTIONS for Ingredients:

1. Cook rice according to the package. While rice is cooking cut up the crab, peel and julienne the cucumber then thinly slice the avocado.
2. Over medium heat, warm vinegar then add Trivia and sea salt. Do not boil. Vinegar mixture is done when all the ingredients have dissolved.
3. Transfer hot rice to a large mixing bowl and fold in vinegar mixture (for each cup of cooked rice add 1 tbsp ). Don't stir fold in mixture only or the rice will get mushy. Let rice cool to room temperature.

INSTRUCTIONS: How to make the California Roll.

1. Cover your bamboo mat with Saran wrap. 
2. Place nori sheet shinny side down on bamboo mat. 
3. Pour a small bowl of water into a bowl for dipping your fingers in it. Then the rice won't stick to your fingers.
4. Grab a small pulmful (not handful) around 1/4 cup of rice and spread it on the seaweed, semi-firmly but do not mash it down. Cover the nori completely  with a thin layer. 
5. Now turn the seaweed  over to the other side, so the non-rice side is up and the rice side is on the bottom. IF when you turning your sheet over you find your rice is not sticking then don't flip and proceed with ride side facing up and follow the following instructions. 
6. Optional - Spread a thin layer Wasabi paste 2 inches from the bottom  horizontally. 
7. On top of Wasabi add 2 slices of avocado and cucumber 2 inches from the bottom of the nori,  parallel in length. 
8. Add crab meat make sure that all is even in height; this is important when you begin to roll.
9. Now your ready to roll. Start rolling the nori with the side closest to you to start the roll. Then start rolling the bamboo mat away from you into a circle/roll. Don't squash the items in the roll just make sure that it's tight, even in size, and firm.
10. Optional: Roll your roll over some sesame seeds. 
11. Take a knife and wet it. Cut the roll in half , then cut those is half, then cut those in half you get the point.  Until you get 8 equal pieces.

 This makes 4 rolls Nutrients per 1 roll (8 pieces):
Calories: 230, Total Fat: 8 g, Sat. Fat: 1 g, Carbs: 28 g, Fiber: 5 g, Sugars: 1 g, Protein: 13 g, Sodium: 190 mg, Cholesterol: 30 mg


Let's Get Healthy,
Coach TIA 

Brown rice California rolls

INGREDIENTS:

• 6 to 8 oz fresh crab (you can substitute with imitation crab meat but make sure it's 100% fish- no fillers)
• 2 cups medium-grain brown rice
• 1 avocado
• 1 cucumber
• 1/3 cup rice vinegar
• 2 packets Trivia (or any all natural sweeter)
• 1 tbsp sea salt
• 2 sheets nori (seaweed wraps)
• Sesame seeds, optional
• Wasabi paste, optional 
• Sesame seeds, optional 
• All Optionals ingredients are not included in the nutritional count. 

WHAT YOU'LL NEED to make the California Roll

• 1 bamboo mat
• 1 sharp kitchen knife 
• bowl of water

INSTRUCTIONS for Ingredients:

1. Cook rice according to the package. While rice is cooking cut up the crab, peel and julienne the cucumber then thinly slice the avocado.
2. Over medium heat, warm vinegar then add Trivia and sea salt. Do not boil. Vinegar mixture is done when all the ingredients have dissolved.
3. Transfer hot rice to a large mixing bowl and fold in vinegar mixture (for each cup of cooked rice add 1 tbsp ). Don't stir fold in mixture only or the rice will get mushy. Let rice cool to room temperature.

INSTRUCTIONS: How to make the California Roll.

1. Cover your bamboo mat with Saran wrap. 
2. Place nori sheet shinny side down on bamboo mat. 
3. Pour a small bowl of water into a bowl for dipping your fingers in it. Then the rice won't stick to your fingers.
4. Grab a small pulmful (not handful) around 1/4 cup of rice and spread it on the seaweed, semi-firmly but do not mash it down. Cover the nori completely  with a thin layer. 
5. Now turn the seaweed  over to the other side, so the non-rice side is up and the rice side is on the bottom. IF when you turning your sheet over you find your rice is not sticking then don't flip and proceed with ride side facing up and follow the following instructions. 
6. Optional - Spread a thin layer Wasabi paste 2 inches from the bottom  horizontally. 
7. On top of Wasabi add 2 slices of avocado and cucumber 2 inches from the bottom of the nori,  parallel in length. 
8. Add crab meat make sure that all is even in height; this is important when you begin to roll.
9. Now your ready to roll. Start rolling the nori with the side closest to you to start the roll. Then start rolling the bamboo mat away from you into a circle/roll. Don't squash the items in the roll just make sure that it's tight, even in size, and firm.
10. Optional: Roll your roll over some sesame seeds. 
11. Take a knife and wet it. Cut the roll in half , then cut those is half, then cut those in half you get the point.  Until you get 8 equal pieces.

 This makes 4 rolls Nutrients per 1 roll (8 pieces):
Calories: 230, Total Fat: 8 g, Sat. Fat: 1 g, Carbs: 28 g, Fiber: 5 g, Sugars: 1 g, Protein: 13 g, Sodium: 190 mg, Cholesterol: 30 mg


Let's Get Healthy,
Coach TIA 

Blueberry Non Fat Yogurt Home Made Ice Cream

8 oz. Non Fat Chobani yogurt
2 pkgs of Stieva
1 cup blueberries (or any kind of fruit)
1/4 cup of non fat milk

Blend in hand blender until smoothie.
Then put into ice cream mixer and 8 minutes later homemade protein packed yogurt ice cream.










ENJOY,
Coach TIA

Blueberry Non Fat Yogurt Home Made Ice Cream

8 oz. Non Fat Chobani yogurt
2 pkgs of Stieva
1 cup blueberries (or any kind of fruit)
1/4 cup of non fat milk

Blend in hand blender until smoothie.
Then put into ice cream mixer and 8 minutes later homemade protein packed yogurt ice cream.










ENJOY,
Coach TIA

What To Eat at Fast Food Places...Wendy's

Wendy's another place I don’t eat. It has a menu with few healthy options.

With most fast food places their really isn’t anything “clean” to eat here either; only one thing the plan baked potato.

If you have to eat here just make smart choices. Go with a salad and vinaigrette dressings or grilled chicken. If you do choose a sandwich; just like the other places I say take off ½ the bun and don’t get the fries!!

SALAD:

Stick with the Garden Sensations Salads with With these dressings:

Wendy's Mandarin Chicken Salad with Grilled Chicken and oranges only 180 calories

Balsamic Vinaigrette (90 calories, 6 g fat, 380 mg sodium),

Light Classic Ranch (90 calories, 8 g fat, 360 mg sodium)

Fat Free French (70 calories, 0 g fat, 170 mg sodium)

SIDES

Side salad (35 calories, 0 grams fat, 25 mg sodium) chose from the dressings above

Wendy's Small Chili (90 calories, 6 g fat, 830 mg sodium)

Mandarin orange cup (80 calories, 0 g fat, 15 mg sodium)  

The better choices form Wendy’s menu:

Wendy's Large Chili 330 calories

Wendy's Ultimate Chicken Grill 320 calories

Wendy's Plain Baked Potato 270 calories

Wendy's Caesar Side Salad 260 calories

Wendy's Spicy baked chicken go wrap 310 calories

Wendy’s Jr. Sandwiches are best if you want a burger. A Jr. Hamburger or a Kids Meal hamburger without cheese has 220 calories, 8 g of fat and 490 mg of sodium. 

Thee following sandwich combos to choose: 

Ultimate Grilled Chicken with lettuce, tomato and honey mustard sauce and a side salad with Light Classic Ranch dressing (450 calories, 15 g fat, 1,340 mg sodium)

Grilled Chicken Go Wrap with shredded cheese and honey mustard sauce and a small chili (450 calories, 17 g fat, 1,590 mg sodium)

Classic Single Hamburger with everything (hold the cheese and mayo) and mandarin oranges (470 calories, 16 g fat, 830 mg sodium)

AVOID:

FRIES and anything fried here.

Wendy’s Baconator: It has 830 calories, 51 grams of fat and 1,880 mg of sodium.

Junior Frosty (6 oz) 170 calories Full of sugar!

Spicy Chicken Sandwich 430 calories…. Fried… need I say more…

Wendy's provides nutrition info on its website.

Let's Get Healthy,

Coach TIA 

What To Eat at Fast Food Places...Wendy's

Wendy's another place I don’t eat. It has a menu with few healthy options.

With most fast food places their really isn’t anything “clean” to eat here either; only one thing the plan baked potato.

If you have to eat here just make smart choices. Go with a salad and vinaigrette dressings or grilled chicken. If you do choose a sandwich; just like the other places I say take off ½ the bun and don’t get the fries!!

SALAD:

Stick with the Garden Sensations Salads with With these dressings:

Wendy's Mandarin Chicken Salad with Grilled Chicken and oranges only 180 calories

Balsamic Vinaigrette (90 calories, 6 g fat, 380 mg sodium),

Light Classic Ranch (90 calories, 8 g fat, 360 mg sodium)

Fat Free French (70 calories, 0 g fat, 170 mg sodium)

SIDES

Side salad (35 calories, 0 grams fat, 25 mg sodium) chose from the dressings above

Wendy's Small Chili (90 calories, 6 g fat, 830 mg sodium)

Mandarin orange cup (80 calories, 0 g fat, 15 mg sodium)  

The better choices form Wendy’s menu:

Wendy's Large Chili 330 calories

Wendy's Ultimate Chicken Grill 320 calories

Wendy's Plain Baked Potato 270 calories

Wendy's Caesar Side Salad 260 calories

Wendy's Spicy baked chicken go wrap 310 calories

Wendy’s Jr. Sandwiches are best if you want a burger. A Jr. Hamburger or a Kids Meal hamburger without cheese has 220 calories, 8 g of fat and 490 mg of sodium. 

Thee following sandwich combos to choose: 

Ultimate Grilled Chicken with lettuce, tomato and honey mustard sauce and a side salad with Light Classic Ranch dressing (450 calories, 15 g fat, 1,340 mg sodium)

Grilled Chicken Go Wrap with shredded cheese and honey mustard sauce and a small chili (450 calories, 17 g fat, 1,590 mg sodium)

Classic Single Hamburger with everything (hold the cheese and mayo) and mandarin oranges (470 calories, 16 g fat, 830 mg sodium)

AVOID:

FRIES and anything fried here.

Wendy’s Baconator: It has 830 calories, 51 grams of fat and 1,880 mg of sodium.

Junior Frosty (6 oz) 170 calories Full of sugar!

Spicy Chicken Sandwich 430 calories…. Fried… need I say more…

Wendy's provides nutrition info on its website.

Let's Get Healthy,

Coach TIA 

Easy Turkey Meatballs

Easy Turkey Meatballs made with whole grain bread

photo from photo bucket 

16 oz Louis Rich Ground Turkey

4 slice Bread, mixed-grain  large  

3 Egg white

1 cup fresh Parsley

1 cup Milk, 1%

1 tsp Salt and Pepper

Directions

Put bread in a bowl add milk until soaked. Add slightly beaten eggs, seasonings, then turkey.
This can be made even healthier if you use skim milk, and a lower fat turkey.
Spay cooking sheet with olive oil scoop turkey balls with a scooper (ice cream or melon baler - depending on how big you want them.)
cook for 12 for 1 " balls and - 30 miniutes for 2 " balls in a 350 degree oven. 

Let's Get Healthy,
Coach TIA

Nutritional Info

Servings Per Recipe: 26

Amount Per Serving

Calories: 47.0

Total Fat: 2.0 g

Cholesterol: 15.1 mg

Sodium: 140.4 mg

Total Carbs: 3.0 g

Dietary Fiber: 0.4 g

Protein: 4.5 g