Brazilian Collard Greens

Ingredients:

Servings:

8 8

8

Servings Size

• 2 lbs collard greens
• 2 tablespoons olive oil
• 1 tablespoon butter
• 1/3 cup minced shallot
• 1 tablespoon minced garlic
• kosher salt and pepper

Directions:

Prep Time: 5 mins

Total Time: 25 mins

1. 1 Remove and discard stems from collard greens and cut leaves into strips.
2. 2 Heat oil and butter in large saute pan over medium-high heat. Add shallots and garlic, sauteing until brown.
3. 3 Slowly add collard greens, stirring until they reach the desired degree of tenderness, about 15 minutes (time will vary on your personal taste).
4. 4 Add kosher salt and pepper to taste.

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Nutrition Facts

Brazilian Collard Greens

Serving Size: 1 (127 g)

Servings Per Recipe: 8

Amount Per Serving

% Daily Value

Calories 78.4

Calories from Fat 47

60%

Total Fat 5.2 g

8%

Saturated Fat 1.4 g

7%

Monounsaturated Fat 2.8 g

14%

Polyunsaturated Fat 0.6 g

3%

Trans Fat 0.0 g

0%

Cholesterol 3.8 mg

1%

Sodium 29.4 mg

1%

Potassium 158.5 mg

4%

Magnesium 24.4 mg

1%

Total Carbohydrate 7.0 g

2%

Dietary Fiber 3.2 g

12%

Sugars 0.4 g

1%

Protein 2.6 g

5%

8 servings

Read more: http://www.food.com/recipe/brazilian-collard-greens-203932#ixzz1F6hXzNrq

Steph's High Fiber Brownies

source: myfitnesspal, posted by tcharrisjr

These brownies have a few secret ingredients: black beans and prunes, along with oats and whole wheat flour, boost the nutrition, while the dark cocoa powder and mini chocolate chips keep the rich flavor that you crave in a brownie.
I prefer the richer flavor of dark brown sugar, but you can use light if that's all you have.
Swap vanilla extract for almond or peppermint extract to alter the flavor. (If you use almond extract, mix in 1/2 cup chopped walnuts or almonds to the batter. For minty brownies, add a couple of chopped candy canes.)
These have 6 g fiber and protein each--and just 3 g fat. This is a treat you can feel good about eating. The result is a thick, fudge-like brownie that's rich and delicious.

INGREDIENTS
1 15.5-ounce can black beans, drained and rinsed (or 1 1/2 cups cooked dried beans)
2 cups water
1/2 cup prunes
1/4 cup packed dark brown sugar (I will use an equivalent amt of dark agave or agave molasses mix)
1 teaspoon vanilla extract
1/3 cup dark cocoa powder

1/2 cup oats (certified organic)
1 1/2 cups whole wheat flour (I will use King Arthur all purpose self-rising gluten free flour)
1/2 t salt
1 1/2 t baking powder
1/2 cup mini chocolate chips (I use dairy free chips)

DIRECTIONS
Preheat the oven to 350�F.

Place the prunes in the bowl of a food processor and pulse a few times to start to break them down.

Add the black beans and process until smooth, adding a cup of the water in a steady stream to thin the mixture. The beans and prunes will be smooth with a few chunks.

Add the brown sugar and vanilla extract and pulse a few times to combine.

Add the oats, flour, salt and baking powder to the food processor and pulse until combined.

Add the remaining cup of water in a stream until a thick but smooth batter has formed. (You might not need all the water.)

Add the chocolate chips and pulse a few times to mix in.

Coat a 9x13-inch baking dish with nonstick cooking spray, then pour in the brownie batter.

Bake 30 minutes, or until a toothpick inserted in the center comes out clean. Allow to cool before slicing into 12 brownies.

Note: For a party, slice into 24 brownies.

Number of Servings: 12

Steel-Cut Oats with Apples and Pecans

Steel-Cut Oats with Apples and Pecans

Adapted from Jillian Michaels’ “Master Your Metabolism Cookbook”

• 1/3 cup chopped pecans or walnuts
• 1 cup almond milk (recommended: vanilla-flavored)
• 1 cup water plus 1 tablespoons (divided)
• 1 cup quick-cooking steel-cut oats
• 2 apples, cored and chopped into 1/2-inch pieces
• 1/2 teaspoon ground cinnamon
• 4 1/2 teaspoons maple syrup or agave nectar (divided)

1. To Toast the Pecans or Walnuts: Preheat the oven to 350 degrees F. Place the nuts on a baking sheet, and toast them in the oven until you can smell them, about 5 minutes.

2. In a medium saucepan, combine the almond milk, water and oats. Bring to a boil over high heat. Reduce the heat to low, cover and simmer until most of the liquid is absorbed, about 10 minutes. Turn off the heat and let stand, covered, for 5 minutes.

3. While the oatmeal is cooking, in a small saucepan, combine 1 tablespoon water with the chopped apples, cinnamon and 1/2 teaspoon of maple syrup. Cook over medium heat until the apples are softened and the liquid has reduced to a syrupy consistency, 3 to 5 minutes. Stir in the pecans, and cover to keep warm.

4. Stir the apples and nuts into the cooked and rested oatmeal. Divide among four bowls. Drizzle 1 teaspoon maple syrup over each bowl and serve.

NOTE: If you have leftovers, add a little more almond milk to the oatmeal before you reheat it, and stir it in for maximum creaminess.

Profiling Me

I probably should have been doing this all along, but I am going to post progress pictures every 3 months during this journey. I have noticed my belly toning considerably, but I still have a long ways to go. The hysto fat apron on my belly is gone, so we're getting there. Anyway, here are some profile pics to show my success so far:

REAL FOOD & CLEAN EATING WORK

Hello friends,

I had the dr. appt yesterday to review my lipid panel and do the annual physical. Overall, things went quite well:

Sugars are normal
bp is now normal
LDL is now normal
HDL is 56
Triglycerides are 156 (borderline high)
Total cholesterol was 210

She gave me a new calorie goal: 1800-2000 calories EATEN, not 2400 and exercising to get to 1600 or 1800 and a carb limit of 250. So I am very close to where I need to be so I will continue to do what I am doing because it is obviously working. I did grab a few low-carb books at the Goodwill yesterday for a bit more inspiration on the carb front. I'm not eating much bread or pasta since becoming gluten-free so the carbs I am eating are mostly from fruits and veggies. We'll re-evaluate in another 3 months but for now, no medication is necessary because she thinks I can whip this on my own.

YAY ME!!!

Accomplishment of the Day

OK 15 minutes of Jillian's Shred It (not 30 day Shred - thought I ordered 30 day, but alas no) kicked my butt. I will take that accomplishment though because when I began this journey in October I couldn't lift a 3 lb weight for 15 minutes continuously. Making progress!