A pyramid of fruit is a thing of beauty (as is a hat over the eyes).

Whenever I can manage it, I like to take my kids to the West Side Market.  It doesn’t happen as often as I’d like because I have to carry all of the very weighty purchases.  The Market is about 15 minutes away from my house on the western edge of Downtown Cleveland.

It’s a great place to mingle with the masses and soak up an ethnic essence that’s missing in the sterile atmospheres of most grocery chains.  It also is less expensive (at least for produce and meat) than the supermarket.

Another great reason to go Read the rest of this entry »

Recipe for Flax & Kale Omelet

5 egg whites

1 whole open-pastured/organic or Omega-3 egg

1/4 c chopped onion

2 c chopped kale

1 T organic flax seed meal (adds 2 grams of fiber to your omelet!)

Follow the directions in the video (or see my previous post on Liz’s Italian Omelet).

All right, it’s Memorial Day, and you’re trying to keep up with your nutrition, your family’s needs and your schedule.  Well, take a deep cleansing breath because I’m going to show you a two-for-one deal in food prep that will save you time later this week.  Please do not get distracted by the fact that I recorded this in the dead of winter.  The information is still great for any time of year!

You probably know that I like eggs.  I have grown to appreciate their versatility and their inexpensive means to satisfying my protein demands.

Watch this video on doing double-duty food prep:  your omelet for the morning (or any meal really) as well as how to boil the perfect batch of eggs.  Save your boiled eggs for salads (use low-fat organic yogurt as the dressing base) or just eat the whites alone for quick, lean protein.  Put them together with your snacks for the week if you work outside the home.  Develop a meal preparation system so you can integrate healthy cooking more easily into your routine.

As for the omelet, it’s something to make while you’re boiling the eggs. I always try to optimize my time in the kitchen (I’m in it enough as it is).

I’m a single parent, so I am making a portion for one.  If you have another adult in the house, then double your omelet recipe to cover that base. Or triple it to make enough for the kids (use whatever ratio works for your family).  Encourage your kids to try it (and you should have them taste as many different times as you prepare it until they are open to it).  Keep in mind it takes almost 13 attempts before most kids will eat something.  Whether it’s an omelet, veggies or whole grains or some other healthy food, don’t give up on putting it in front of their faces.  (Start with a bite size portion until they get used to it.)

Let me know how this works for you.

Do you want a recipe that will keep your metabolism stoked during any time of the day?  If you said “yes”, then look no further than this super easy, mouth-watering delight that will have you singing “Isle of Capri” or “That’s Amore” or perhaps just eating the darn thing because you’re eager to dig in! This is what I’m having for lunch today. In fact, I’m still eating as I’m writing (yes, I’m inspired to share this). Now, if you want the video showing how to make an omelet, then you can watch the one from my January 1, 2009 post (my camera was out of juice, but at least I snapped the picture below before it was too late).  The recipe that I’m posting, however, is for my Italian Omelet. This is excellent for any meal and has the following nutritional profile (take note, if you are watching your nutrition and trying to lose fat or gain muscle).  If you are a man and wanting to gain muscle, then simply double the recipe below.  Did I say that this is an awesome recipe?

If this doesn't have you weeping from sheer gustatory pleasure, then you're going to have to tell me!

Liz’s Italian Omelet

1 tsp. Extra Virgin Olive Oil

1 Whole Open-Pastured, Organic or Omega-3 Egg

5 Egg Whites

1/4 cup Chopped Onion

1.5 oz. Chopped Raw Organic Collards (yes for calcium!)

1.5 Tbsp. Organic Pasta Sauce

1/2 oz. Gorgonzola Cheese (you can substitute goat cheese, feta or Parmasean)

(I’m holding back the sobs and the urge to finish my last bites in order to tell you what to do.)  Brush the olive oil evenly into the pan on low-medium heat.  Add your egg whites and egg and break the yolk with your spatula (this keeps the yolk concentrated in one part, which I really love; however, if that’s not your bag, then whisk your eggs together before adding them into the pan.)

Cover the pan while you get the remaining ingredients.  Then add them to the eggs and cover (so it convects for an even cooking).  The total cooking time is under 10 minutes, depending on your heat level.  After about 7 minutes, it should be ready.

Mangiamo!

Nutritional Profile

Calories:  302

Protein: 28.5 grams

Carbohydrates: 8 grams (36 calories)

Fat:  16 grams

Fiber:  2 grams

Great side dish idea:

Add 3 oz. raw celery and 5 oz. of raw carrots to bump the fiber up to 6 grams and the calories up to 372 total.

Two days ago I gave a talk to the community called “5 Secret Weapons to Fight Family Obesity.”  When I spoke about serving meals “restaurant” style versus the traditional “family” style, I noticed some eyes really lighting up.

I decided to take these photos of our typical meal so I can show you how easy it is to do that.  My kids are little and quite used to this format.  If yours are older and most likely ready to complain at this new technique, then just educate them that this is one of the best ways to keep them from having to wash extra dishes after dinner!! :)  Why not leave more time to play after dinner (or do homework, or make lunches or get cracking on bedtime…)?  Don’t forget to explain how this will be healthier for them and teach them portion control.

If you toss a big green salad with your dinner, then by all means leave that out for seconds.  It’s difficult to ingest excessive calories on vegetables unless they’re smothered with high-calorie dressing, bacon bits, croutons & cheese (just use those judiciously).

Bon appetit!

I try to balance fats, carbohydrates, veggies and proteins.

Mom's plate is in the foreground. (One little trick is to nix the large dinner plate and use smaller plates for your meals.)

A surprise dinner guest (hope she likes raw cheese)