Enhanced Medifast Meals: Shamrock Shake and Green Mint Chocolate Chip Cookies

Who needs a little Luck o' the Irish? With St. Patrick's Day coming up tomorrow, I'm sure many of you are feeling like you are missing out on classics like the Shamrock Shake or other green goodies.

Wait no more! I have put together recipes to make a Shamrock Shake (with vanilla shake packet) and green mint chocolate chip cookies (chocolate chip packet). So now you can have your goodies and still be fully compliant on the 5&1!

And if you are like me, I LOVE ice cream sandwiches, so there will be an option with the cookies to make it into an ice cream sandwich.

SHAMROCK SHAKE

Ingredients:

Medifast Vanilla Shake Packet
6 oz unsweetened Silk Almond Milk
Peppermint Extract
Green food coloring
1 cup crushed ice

Directions:

1) Add crushed ice, shake packet, 2-4 drops of peppermint extract and a few drops of food coloring to blender.

2) When ready to blend, add the almond milk.

3) Blend until a milkshake consistency.

4) Pour into a glass and ENJOY YOUR SHAMROCK SHAKE!


GREEN MINT CHOCOLATE CHIP COOKIES

Ingredients:

Medifast Chocolate Chip Packet
Peppermint extract
Green food coloring
2 Tbsp water
OPTIONAL: parchment paper
                      1 Tbsp lite cool whip

Directions:

1) Blend packet mix, extract, food coloring and water in a bowl.

2) You can either make it in the provided tray for one cookie OR make 2 cookies and place on parchment paper.

3) If you are making in tray, spread out in tray and microwave for 1:15 then let cool for 3-5 minutes.

4) If you are making 2 cookies, place equal blobs on parchment paper and spread with fingers to make cookie shape. Microwave for 1:15 and let cool for 3-5 minutes.

5) If you want to make an ice cream sandwich, add 1 Tbsp LITE Cool Whip to the bottom of a cooled cookie. Then place the other on top and voila! A delicious ice cream sandwich!

Wishing you all a wonderful St. Patrick's Day! Hopefully this will provide you with great ideas to get into the spirit and still stick with your health goals!

Zoodles alla Carbonara with Bechamel sauce

Lately, I've been craving Spaghetti Alla Carbonara, so I figured that I would try to make that with zucchini noodles. And since I had some leftover ground beef, I decided to put that in there. If you want more of a true carbonara with just the turkey bacon, I will have that version posted as well. Now as you may know, this dish comes in a creamy white sauce. To still make a creamy sauce, I decided to make a white bechamel cheese sauce. And the result was delish! I would love to know what you think of this recipe, so please feel free to comment after you make it.

INGREDIENTS:

Version 1:

1.4 oz raw 93% ground beef (Leaner protein)

2 extra lean turkey bacon slices

3 Tbsp egg beaters

1/2 cup light shredded mozzarella cheese

1 1/2 cup zucchini noodles

1/2 cup Silk unsweetened almond milk

Version 2:

3 extra lean turkey bacon slices

2/3 cup egg beaters

1/2 cup light shredded mozzarella cheese

1 1/2 cup zucchini noodles

1/2 cup unsweetened almond milk

Additional herbs and spices (add to taste):

salt (minimal)

pepper

chili powder

garlic powder

onion powder

herbs de provence (or any other favorite herbs)

DIRECTIONS:

1) As the bechamel and other ingredients take about the same amount of time to make (10 or so minutes), start the bechamel first.

2) In a small pot, add in almond milk and bring to low boil for 1 minute. 

3)Add in cheese and bring to low boil. Season with small amounts of all spices listed above to taste. Boil and stir frequently until cheese is melted and set on low heat. Then stir occasionally. 

*The sauce is done when it is more creamy than watery. Make sure you don't overcook the sauce so that it is just cheese.

4) Now start with the meat (assuming your zucchini is already spiralized and measured). Cut turkey bacon into small pieces and add to greased pan with ground beef. Place on medium heat.

5) Once the beef is browned, add in zucchini noodles.

6) Let the zoodles saute for about one minute in the pan then add a small amount of water (1/8-1/4 cup). Let them cook in the water for about 1 minute and then you can mix the meat and zoodles together.

7) It's time to check on the sauce. It should be more creamy than watery at this point. If so, just keep warm until the zoodles are finished.

8) When the zoodles and meat have absorbed most or all of the water, place on medium-low heat. Add in egg beaters and stir. Then lightly season the zoodles and meat (salt, pepper and garlic powder). You should see crumbly pieces of egg once everything is mixed in and cooked.

9) Add in the sauce, mix well and remove from heat.

Voila! You now have a great new zoodles dish!

Enhance Medifast Meals: Toast and PB&J sandwiches

One of my clients came up with a great idea and shared with me. She loves toast in the morning or for lunch and decided to make pancakes and pop them in the toaster afterwards. I came up with my own take and divided the mix into 2 different containers, microwave them and then stick in the toaster oven. Voila! Toast! Or if you are like me, you can make it into an awesome PB&J sandwich.

Here is my recipe:

INGREDIENTS:

1 Medifast Pancake Packet
1/4 tsp baking powder
3 Tbsp water

optional add-ons:

-1 Tbsp PB2 (mixed according to package)
-1 Tbsp Walden Farms fruit spread
-cinnamon and stevia
-I can't believe it's not butter (spray or spread)

DIRECTIONS:

1) Mix the packet, baking powder and water in separate container.

2) Divide up mix equally into 2 ramekins or paper trays.

3) Microwave for 1:15. Pull out and remove from trays.

4) Put in toaster at a medium toast. Watch the first few times so you don't burn. (Everyone likes their toast a little different!)

5) When toasted to your taste, remove from toaster and either eat plain or with additives. As I said before, I like to use half of my optional snack (1 Tbsp of PB2) and Walden Farms Fruit Spread to make myself a PB&J. But you can put whatever you like on there! Another great option is either some light butter spread or a cinnamon and stevia mixture.

That's it! Enjoy your toast!

Enhanced Medifast Meal: Pumpkin Spice Donuts

It is officially fall and that means....Pumpkin Spice EVERYTHING!!!

I found a recipe for a pumpkin spice mix that you can add to anything like lattes, tea, dessert, etc. I'd recommend mixing up these ingredients and keep in a spice jar for future use.

1/3 cup cinnamon
1 Tbsp ground ginger
1 Tbsp nutmeg
1.5 tsp ground clove
1.5 tsp ground allspice

Shake this up well with each use and you have a healthy and on plan pumpkin spice flavoring.

I've made donuts with various Medifast Meals before, but never with this awesome flavor and topping. You can use Oatmeal, Brownie or Blueberry Muffin for this.

Ingredients: 

DONUTS
1 packet Oatmeal, Brownie or Blueberry Muffin (I used Oatmeal)
1/2 tsp Pumpkin Spice Mix
1 Tbsp egg beaters
1/4 tsp baking powder
1 stevia packet
Up to 1/4 cup water (needs to be thick mixture)

FROSTING
1 Tbsp light cream cheese
1 stevia packet
1/4 tsp Pumpkin Spice Mix

Directions:

1) Mix dry donut ingredients, then add wet ingredients

2) Blend well and put in preheated donut maker (or cake pops)

3) Bake for approx 3-5 minutes

4) While baking, mix together frosting ingredients and place in microwave for 15-20 seconds, or until very soft. Mix again.

5) Take out donuts and spread on frosting.

No need to wait for a cool down. ENJOY!

Enhanced Medifast Meals: Peanut Butter and Jam Sandwich

Are you missing your PB & J sandwiches while on TSFL? I have found a way for you to still have your sandwiches and stay right on plan!

My lunch at work. Perfect alternative to the hearty meals!

All you need is the Vanilla Shake Medifast meal, some Walden Farms goodies and a few condiments. Total calories: 134. Here's the recipe!

Ingredients:

Sandwich:
1 Vanilla Shake packet
1 Tbsp egg beaters
1 Tbsp sugar free Torani syrup
1 Tbsp Walden Farms Peanut Butter Spread
1/2 tsp baking powder
enough water to make thick mixture

Topping:
2 tsp Walden Farms Fruit Spread (any flavor)
2 tsp PB2 (or other powdered peanut butter)
~1 tsp water or syrup

Directions:

- Mix together Shake and baking powder in small bowl. Add egg beaters, syrup, and spread.

-Add water slowly as needed to get a thick mixture. You don't want this too runny as it needs to form a shape in the pan.

- Using medium heat, spray a saucepan with oil and add mixture. Make a rectangular shape.

- Cook for 3-4 minutes per side, or until cooked enough to flip.

-Once cooked, remove from pan, cut in half and add your toppings!

    **TIPS:- For fruit spread, heat in microwave for 15 or so seconds to soften.
                 -  For PB2, you can add either water or syrup. Stevia packet is optional if you want sweeter
                 -  If you don't know where to buy Walden Farms, go to www.waldenfarms.com and use
                   store locator.
ENJOY!!

Zucchini Tortilla

After a crazy busy summer full of traveling, I'm back to blogging! Happy to be back at work and in a routine again. It's definitely better for my health to be like that. 

I'm also back to trying out some recipes. I had seen a recipe on Pinterest for Zucchini Tortillas and wanted to modify the recipe to lean and green specifications. You can use these tortillas for anything that you normally would use a tortilla for: tacos, enchiladas, wraps and even pizza!

I tried this out as a turkey and cheese wrap, but will put other options to make it your own. Half the cheese is an optional topping, so if you don't do that, you can add another ounce of cooked meat. This recipe will make 1 serving - 1 leaner protein, 3 vegetable. 

Ingredients:

1 1/2 cups grated zucchini

2 Tbsp egg beaters

5 oz raw extra lean turkey (or 3 oz cooked "Leaner" meat)

1/2 cup reduced fat shredded mozzarella (1/4c for tortilla, 1/4c is optional topping)

2 tsp OPA greek yogurt blue cheese dressing (optional - can you light mayo)

1/2 tsp garlic powder

1/2 tsp onion powder

Directions:

- Preheat oven to 450 degrees

- Grate the zucchini and squeeze out as much moisture as possible. 

- Measure zucchini and place in mixing bowl. Add egg beaters, seasoning and 1/4 cup cheese. Mix   well.

- On a parchment paper lined pan, place scoops of measured zucchini mixture.

- Press down zucchini to shape into thin circles. 1 1/2 cups should give you about two 4-5 inch tortillas. You can also make smaller burger-sized tortillas, but be sure to either cook less time or make them thicker.

- Bake for 25 minutes at 450 degrees. They should be crispy and slightly burnt on edges when fully cooked. 

ENJOY!!

My Personal TSFL Journey

After 3 1/2 months of hard work and dedication, I have finally hit my weight goal! I started this journey on January 9th at 183 lbs, which is the highest weight I have ever been. I set my weight goal of 140, but really wanted to see that stomach and thigh fat go away.

Two days ago, I saw a number on the scale that left me overjoyed. It showed 139.6 lbs. It feels so amazing and unbelievable that I am in the 130s at 33 years old. We were just supposed to be getting bigger, right? Now I weigh the same as I did in middle school - and that was only because I had had a big growth spurt and my weight hadn't caught up with my height yet.

After losing 45 lbs (I am now 138.2 as of this morning), I feel so incredible that it's truly difficult to describe in words. This program has absolutely changed my life. For those who don't know me, I'm a licensed health professional and know a lot about health. This program has somehow managed to teach even me so much about food, sleep, hydration and exercise. But mostly, it has taught me more about myself and what I am made of. I feel ready to conquer the world and have been changed forever. How did my whole view of everything change in a matter of months? Was it the education on healthy habits? Was is the support of my health coach, family and friends? Was it the nutrition component? I think it was all three. They all worked together to make me a different person inside and out. And I couldn't be happier with the result.

I took this picture this past weekend to show my body before and after this program (at least to my weight goal and I will be starting transition into maintenance). The before picture was not something I ever intended to share, but I felt that it showed off my weight loss the best. I have always been good about hiding in well-fitting clothing. I don't have to hide anymore. This is my result: 45 lbs lost in less that 4 months.

I have been so excited, motivated and successful with this program that I decided to become a health coach myself. It has been so much fun for me to not only share my success with others, but help and guide them to find their own. 

So, I have one question for you. Are you ready to join me in this journey to optimal health?