Sautéed Mushrooms Light

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Sautéed Mushrooms Made Lighter 

2 Tbsp butter

2 Tbsp olive oil

1.5 pounds sliced mushrooms

1/3 cup Marsala

Salt and pepper to taste

2 tsp fresh thyme, minced

Heat olive oil and butter in a large saucepan over medium heat. Add mushrooms, cook and stir mushrooms often, about 8 minutes. Add Marsala, salt, black pepper and thyme stir well.  Reduce heat to low and simmer until mushrooms are tender, 5 to 8 more minutes. Garnish with a sprig of fresh thyme.

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Sweet Chili Sauce Brussels Sprouts

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These are so delicious that I have personally eaten 4 pounds of these in one week! A little sweet, a little spicy, these are addictive! Add a little squirt of Sriracha to the sauce to add more heat if you’d like. 

Ingredients:

2 pounds brussels sprouts, stem trimmed (not too deeply or the leaves will fall off) and halved
3 tablespoons olive or canola oil
3 garlic cloves, finely minced
1 Tbls fish sauce or soy sauce
¼ cup sweet chili sauce

Directions:

Heat the oven to 400 F. Line a baking sheet with foil.

As you stem and halve the Brussels sprouts, toss them into a medium sized bowl. Add the oil and toss the Brussels sprouts to coat evenly. Pour them onto a baking sheet lined with foil. In the same bowl, whisk together the garlic, fish or soy sauce and the sweet chili sauce and set aside.

When the oven is hot, put the baking sheet into the oven and roast in the oven for 20 minutes, tossing them halfway so they cook evenly. Remove Brussels sprouts from the oven and turn oven broiler onto high, with the oven rack positioned in the top third of the oven.

Place the Brussels sprouts into the bowl with the sauce and toss to coat evenly. Put them back onto the baking sheet and broil the Brussels sprouts for 5 minutes or until the chili sauce is bubbling and caramelizing. Watch them carefully so they don’t burn! Remove from the oven and serve immediately.

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Build a Healthy Meal Template

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Build your meals around nutrient-rich foods to make Mediterranean style meals focusing on:

Mostly plant foods, lean protein such as seafood or occasionally lean poultry, beans, whole grains, vegetables, fruits, nuts, seeds, mono fat.

Why? 1. Vegetables, fruits, seafood, lean poultry and whole grains have a low caloric densityCalorie density, also known as calories per pound, is how much energy, i.e. calories, is provided per unit measure of food. Choosing foods with a low calorie density can help with weight loss. 2. These foods are nutrient dense.

Helpful Resource 

This is my favorite book containing a collection of quick to make grain bowls, stews and risottos, that will help you create meals using my build a meal template. The author showcases recipes for vegetarian and vegan meals as well as heartier ones with meat and seafood.

Vegetables    ½ your plate

Salad greens or vegetable salads

Roasted asparagus, cauliflower, broccoli, red pepper strips, mushrooms, etc.

Sautéed or stir fried mixed vegetables, kale, sugar snap peas

Raw vegetables

Broth based vegetable soup

Lean Protein     ¼ of your plate

Shrimp, Salmon, Crab, Fish, Chicken or Turkey Breast, Egg Whites, Tofu and some tofu products, quinoa, Reduced Fat Cottage Cheese, Low Fat Greek Yogurt, Skim Milk

Healthy Carbs    ¼ of your plate

Whole grain products: cereal, bread, tortillas, English muffins, pasta, crackers

Whole grains such as: brown rice, quinoa, barley, farro

Sweet potato or potato

Beans, peas, lentils, corn or green beans

Fruit

Products Spotlight:    *Seeds of Change Quinoa and Brown Rice, precooked and microwavable   *Barilla Whole Grain Pasta    *Trader Joe’s Whole Grain Crispbread      *Trader Joe’s Brown Rice Medley

Healthy Fat  Small Amounts 

Olive oil, olives, olive tapenade, canola oil

Avocado cream (see my blog)

Pesto, Costco’s Kirkland

Avocado

Walnuts or almonds

Nuts and seeds

Light salad dressing

Flavor Boosters  Small amounts of the ones that are calorically dense

Rubs (Spike, El Gaucho, Salish Lodge, Rub with Love), Herbs and Spices, Ceylon Cinnamon, see here more Ceylon Cinnamon info, Turmeric, Salsa, Lemon, Reduced Sodium Soy Sauce, Barbecue Sauce, Sirracha, Chipotles in Adobo, Chili Sauce, mustard, Brummel and Brown Spread, vinegars, Miso, avocado cream (see my blog), Reduced fat sharp cheddar, feta, goat cheese, reduced fat sour cream, dried fruits, Stevia and erythritol. 

Foods to avoid: saturated fat, food colors, red meat, processed meat, deep fried foods, junky gluten-free products, agave (higher in fructose than other sugars), fast food, highly processed food, added sugar, refined grains like white flour, industrial vegetable oils, trans fats, fruit juice, alcohol, barbecued foods, high heat cooked food.

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