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

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

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

Home Made Clean Very Crispy Chicken Strips

Home Made Clean Very Crispy Chicken Strips

Ingredients:

10 chicken breast strips 

For egg wash :

2 eggs 

1 Tbsp chili seasoning (or any seasoning of your choice)

1/2 tsp salt

1/2 tsp pepper 

1/2 tsp garlic powder 

1 Tbsp mustard 

For crispy batter: 

4 cups Nutty Nuggets (wheat & barley cereal)

Grind up cereal in a chopper until semi fine

1 Tbsp cayenne pepper (or chili seasoning or any seasoning of your choice)

1/2 tsp pepper 

1/2 tsp garlic powder 

1. Preheat oven 350
2. Spray a cookie sheet with EVOO
3. Dry chicken with paper towel
4. Dip the chicken into egg wash
5. Coat chicken in crispy batter
6. Put chicken on cookie sheet and bake for 12- 15 minutes.
No need for dips or sauces very juicy and flavorful. 

ground nutty nuggets and egg wash 

Nutrition Facts

  5 Serving

Amount Per Serving

  Calories 238.3

  Total Fat 12.5 g

    Saturated Fat 2.5 g

    Polyunsaturated Fat 1.0 g

    Monounsaturated Fat 2.1 g

  Cholesterol 192.5 mg

  Sodium 361.0 mg

  Potassium 142.6 mg

  Total Carbohydrate 6.4 g

    Dietary Fiber 2.4 g

    Sugars 1.0 g

  Protein 13.6 g

Home Made Clean Very Crispy Chicken Strips

Home Made Clean Very Crispy Chicken Strips

Ingredients:

10 chicken breast strips 

For egg wash :

2 eggs 

1 Tbsp chili seasoning (or any seasoning of your choice)

1/2 tsp salt

1/2 tsp pepper 

1/2 tsp garlic powder 

1 Tbsp mustard 

For crispy batter: 

4 cups Nutty Nuggets (wheat & barley cereal)

Grind up cereal in a chopper until semi fine

1 Tbsp cayenne pepper (or chili seasoning or any seasoning of your choice)

1/2 tsp pepper 

1/2 tsp garlic powder 

1. Preheat oven 350
2. Spray a cookie sheet with EVOO
3. Dry chicken with paper towel
4. Dip the chicken into egg wash
5. Coat chicken in crispy batter
6. Put chicken on cookie sheet and bake for 12- 15 minutes.
No need for dips or sauces very juicy and flavorful. 

ground nutty nuggets and egg wash 

Nutrition Facts

  5 Serving

Amount Per Serving

  Calories 238.3

  Total Fat 12.5 g

    Saturated Fat 2.5 g

    Polyunsaturated Fat 1.0 g

    Monounsaturated Fat 2.1 g

  Cholesterol 192.5 mg

  Sodium 361.0 mg

  Potassium 142.6 mg

  Total Carbohydrate 6.4 g

    Dietary Fiber 2.4 g

    Sugars 1.0 g

  Protein 13.6 g

YUMMY Vegetarian Lasagna

YUMMY Vegetarian  Lasagna

Veg Lasagna before cooked

12 oz Ricotta cheese, fat-free 16 oz Mozzarella Cheese, part skim milk   .25 cup Parmesan Cheese, grated Egg, fresh, 2 medium  12 oz. (1 bag) Morningstar Mealstarter - Veggie Crumbles 

3 - 4 cupa cups Tia's home made Pasta sauce  10 oz entire box Ronzoni Whole Wheat Blend Lasagna, 

Directions

Pre cook the lasagna noodles I know it says not to but the noodles will taste like they are "white" not wheat if you do this step.
Add the morningstar meal starter to the home made pasta sauce 
mix the cheeses, eggs and seasonings reserve some mozz. for the top
then layer and cook

cook at 350 for 20-30 min

Let's Get Healthy,

Coach TIA 

Nutritional Info

Servings Per Recipe: 12

Amount Per Serving

Calories: 278.5

Total Fat: 9.6 g

Cholesterol: 55.7 mg

Sodium: 935.8 mg

Total Carbs: 29.6 g

Dietary Fiber: 5.3 g

Protein: 21.2 g

YUMMY Vegetarian Lasagna

YUMMY Vegetarian  Lasagna

Veg Lasagna before cooked

12 oz Ricotta cheese, fat-free 16 oz Mozzarella Cheese, part skim milk   .25 cup Parmesan Cheese, grated Egg, fresh, 2 medium  12 oz. (1 bag) Morningstar Mealstarter - Veggie Crumbles 

3 - 4 cupa cups Tia's home made Pasta sauce  10 oz entire box Ronzoni Whole Wheat Blend Lasagna, 

Directions

Pre cook the lasagna noodles I know it says not to but the noodles will taste like they are "white" not wheat if you do this step.
Add the morningstar meal starter to the home made pasta sauce 
mix the cheeses, eggs and seasonings reserve some mozz. for the top
then layer and cook

cook at 350 for 20-30 min

Let's Get Healthy,

Coach TIA 

Nutritional Info

Servings Per Recipe: 12

Amount Per Serving

Calories: 278.5

Total Fat: 9.6 g

Cholesterol: 55.7 mg

Sodium: 935.8 mg

Total Carbs: 29.6 g

Dietary Fiber: 5.3 g

Protein: 21.2 g