Walnut & Curry Tuna Melt

Tuna melts are by far my favorite greasy diner food, but alas as a person who is deeply vested in health and fitness I cannot indulge my love of this calorie rich food. Fear not health minded friends I have come up with a recipe that is probably 1 billionth of the fat and calories of this diner fabulous food. I use Greek yogurt instead of mayo and add walnuts to give it a nice crunch, this recipe is a good replacement for the not so heart friendly traditional melt. I use chunk light tuna in water (always dolphin friendly, don't want to hurt our cute little ocean buddies), about 1/4 cup plain Greek yogurt like Chobani 0%, one stalk celery, green onion (also know as chive or scallion), 2-3Tbsp chopped walnuts and a sprinkling of curry powder (I usually sprinkle and test until I get to the right amount). I think serving a tuna melt on anything but sour dough is a crime against food, punishable by eating bland food forever. I also like thin sliced tomato on mine under 3/4oz melted Tillamook cheddar cheese. This recipe is 475 calories, 36g of protein, and 15g of fat compared to a traditional tuna melt from a well known diner chain of 810 calories, 52g of fat and 43g of protein. You only sacrifice 7g of protein but save yourself a whopping 37g of fat and 365 calories. Yes I know, your welcome!

Till Next Blog,

T.Sadd

Salad, It's What's For Dinner

Salads aren't just for dieters anymore, I personally love salads. When done right a salad can be  packed with nutrition, taste and texture. I was once asked by a co-worker if there was something I ate with every dinner, he was from a traditional Hispanic household and said at ever meal his wife served beans and rice. I thought for a couple minutes and said that at most meals we have a salad. Then I thought more and more and realized though it sounded healthy; iceberg, carrots and Ranch dressing, while delicious, probably isn't as healthy as it seems. Over the years I have experimented with many different salads and have a few favorites. When I found out iceberg has almost no nutritional value I decided to change it up, first I started using romaine (a little better) and now I use a baby kale/spinach mix or baby springs mix. First of my favorites is the Steak and Grape Salad; I use about 3oz of left over steak, red grapes, white cheddar or Havarti cheese and of course the usual salad fixings: cucumbers, chives and such. Second is the Creamy Cherry Walnut Salad; I use 3oz chicken breast, 1-2 laughing cow soft cheese triangles, dried cherries and 2Tbs chopped walnuts, on this salad I use Newman's Own Lite Raspberry & Walnut Vinaigrette. Next is the Mango & Avo salad; I use 1/3 of a mango, 1/3 of an avocado with cucumbers, chives and Newman's Own Lite Balsamic Vinaigrette. The Buffalo Chicken salad is definitely one of my favs;  I toss the cooked chicken breast in Frank's Red Hot Sauce,  half an ounce of Blue Cheese crumbles, celery and carrots and Bob's Big Boy Lite Blue Cheese dressing. Last of my favorites is what I call the Not So Basic Salad; chicken breast, hard boiled egg whites, avocado, tomato, carrots, cucumber, chives and my secret ingredient (found by accident when I was out of regular cheese) string cheese.  Salads are great in the summer; they are light and delicious and there is tons of fresh produce out there to experiment with during the summer months. There are so many combos to try, maybe beets with feta and arugula or tomato and mozzarella with basil vinaigrette the options are endless. So here is to summer and all her bounties!
Till Next Blog,
T.Sadd

P.S. Did you know dried cherries are an excellent source of Melatonin which is known to promote natural sleep patterns? Well now you do!

80/20 Chow Mein

I love stir fry and my kids love noodles, I have found a way of tricking them into eating tons of veggies while thinking they are eating chow mein (evil laugh muahahaha). When I was younger my Gramma made this chow mein that was not too bad from a little Bohemian woman. After my Gramma passed in 2010 I tried to find her recipe, no one seemed to have it, so I set out to recreate it. Three years late I think I finally have it and here it is: 2Tbs grape seed oil (or olive oil), 2 cloves garlic, 2/3 of a head of cabbage, 4 carrots peeled into long strips, 1/2 onion cut into strips, 5 stalks of celery, a cup of mushrooms, soy sauce and of course noodles. I use Maruchan's Fresh Yaki-Soba brand noodles, they come in 3 individual packages, I use just one package. First I saute the garlic in the oil for about 30 seconds, then add onion and celery saute for 30 seconds, then add the mushrooms, cabbage, carrots on medium for about 5 minutes until the veggies are soft but still a little crunchy, add about 3Tbs of soy sauce. Remove the veggies from the pan (I usually move them to the cutting board) add the noodles to the pan and heat on medium low for about 3 minutes adding hot water to break them apart. When the noodles are tender (3-5mins) I add the veggies back in, cook another minute or so and add a little more soy sauce (I don't have a specific amount, just to taste). This recipe is 80% veggies, 20% noodles and 100% awesome! The kids are also getting Vitamin D from the mushrooms, Vitamin K from the cabbage, Vitamin A from the carrots and all these veggies are low in calories! Super duper win win! Total calories for 1/5 of the recipe (a heaping cup) is only 150!!!! I repeat 150! That means you can treat yourself to a side of gyoza or an egg roll and not even feel guilty!
Till Next Blog!
T.Sadd
P.S. Add chicken or tofu for extra protein.

Vagabond Soul

I believe I was born with the soul of a vagabond, I love to travel whether it be to countries unknown or to local spots that have yet to be discovered. This past weekend we traveled to St Louis to visit my husbands Marine Corps brothers, we seriously had a blast. I almost wrote to my mom to pack the kids and send them to St Louis cause we were ready to stay. However with my husband having to be back at work and my 4 1/2 year old commencing from preschool, with sad hearts we headed back home. We had so many great experiences while in St Louis; playing washers, drinking Budweiser products, eating our weight in all sorts of BBQ food and of course spending time with people we love. These were my husband's buddies, who we really do love dearly and his buddy's family and friends welcomed us with open arms. I feel as close to some of them as I do with people it took years to build friendships with, with some people it just clicks. Anyway back on point, travel really opens your eyes to so much of what the world has to offer and what amazing things are waiting out there for you to discover. Travel doesn't have to cost a lot or be far from home, taking a trip to your local botanical gardens or any national monument that may be close to you, maybe a hiking trail you have yet to tackle. My advice is get out there and explore; for example, about 20 minutes from us is a nature center, it is riddled with hiking trails from the beginner trail to the mountain climber trail. Our trip to The Lou was definitely good for my soul for so many reasons. Get out there and experience life, I promise it will be good for your soul too.
Till Next Blog,
Explore!
T.Sadd

P.S.: For all my SF friends take a San Francisco Walking Tour, the docents love the city and know all sorts of great stuff about it. Take a tour I promise you won't be disappointed! Oh and by the way they are free, a small donation is suggested though.

Coo Coo For Coconuts

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Since tomorrow is Mother's Day I decided to Make A. Coconut Crusted French Toast from my Facebook post today since I will be heading to brunch with my four favorite guys tomorrow. I am going to a start off by saying for many many years I thought I had a food sensitivity to coconuts, it started about 10 years ago when my mom took me out for a mother/daughter dinner at a Thai restaurant, that night I developed a severe stomach ache. At the time I did not make the connection to the food. A couple years later we ate at a noodle place and I had the coconut curry bowl, while it was delicious (I ate every last drop) that night again I had a terrible stomach ache. Since then I completely cut out any type of coconut, but with the coconut craze sweeping the country something like this was bound to happen; my dad had no knowledge of my aversion to coconut, he handed me a piece of toast with a sweet white cream on it, I thought that maybe it was a custard. No it was coconut, I almost went into a ball right then and there expecting to have horrendous stomach cramping. Much to my surprise nothing, not even flatulence! I am still not sure why Thai food gives me a stomach ache but I am thanking Baby Jesus it is not coconut, for the past few years I have missed out on this creamy sweet fruit and let me tell you I am making up for lost time! My sister and her boyfriend who really should be world renowned chefs make a Caribbean jerk bean and rice dish that I really cannot wait to try! Anyway onto the recipe I used whole wheat bread, a cup of milk, 3 eggs, Cinnamon and vanilla. Mine did not look like the picture, I think for appearances the coconut in the picture was added after the bread had been cooked. The coconut was toasted and more of a golden brown, also they were a little soggy so I would recommend less milk and more egg. Total calories for one slice: 272. Cheers to coconut and all it's health benefits!
Till Next Blog,
T.Sadd

P.S. More and more studies are showing that coconut oil may actually raise your HDL (good) cholesterol.

Breakfast Grilled Cheese

FitFromConception

As promised I made B from my Facebook post, it was some serious yummy. I went to the store on Friday to get the ingredients because yesterday I had a training in San Diego to become a fitness instructor, the training was from 8-5 and is about a 90 minute drive from where I live, in other words I knew I wouldn't have time to go to the store yesterday. Any who, my kids found the blueberries in the fridge and while I was not here I am guessing they were completely gone in under a minute, not going to lie I am kinda proud these kids like fruits and veggies. I had also picked up a carton of organic strawberries too just in case the A option (coconut crusted french toast) made a last minute come back, so I used those instead. This is how I made the sandwiches; 1oz softened 1/3 less fat cream cheese mixed with a little stevia, 2 slices whole wheat bread and about 3 strawberries. First I spread the cream cheese mixture on then added the strawberries and placed them on the grilling pan for about a minute and a half on each side. The cream cheese and strawberries almost melted together in a symphony of flavor, so yum! Total calories: 200. I would recommend, and this is what I will do next time, is make it open faced and serve it as a side with maybe some scrambled eggs or a smoothie it was not terribly filling and you save 60 calories off the total. I am going to look into getting a grilled cheese maker cause you know how I love my grilled cheese!
As my four year old would say,
"Bon Appetit"
Till Next blog,
T.Sadd

Stay tuned next Sunday Funday I am going to make the coconut crusted french toast!

Go Bananas!

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I am pretty sure I have mentioned once or twice that I have a bit of a sweet tooth, well I am always looking for new ways to satisfy that tooth with out dissatisfying my waistband. I found this pin and thought I would give it a go,  PB ‘Nana Cream Bites. I really like white chocolate, that was the only change up I made. I used 2 bananas, 3-4Tbs of PB and about a cup of melted white chocolate, which in our house we call mocha choca latte, it just sounds funner and might even make it taste just a bit better. After I made them they looked so good I couldn't wait for them to freeze (or for the chocolate to harden for that matter), my husband and I had a couple each before I popped them in the freezer. When the boys got up from their nap a couple hours later we all dove in, they were delicious and did the trick in satisfying my sweet tooth. A sweet treat that has potassium plus manganese (helps in the creation of healthy red blood cells) plus protein equals awesome! Next time your sweet tooth and waist start arguing this is a great compromise. I would have to say I kinda like them just as well not frozen as I did when they were frozen. Total calories, 30 per banana bite.

Till Next Blog
T.Sadd

From the kiddo files: When I asked my kids what they wanted to name our next pooch they came up with Unicorn Snicker Doodle Saddler, kinda has a ring to it=) They originally wanted Unicorn Snicker Doodle Chow Mien Saddler (it must have been dinner time) but I told them that wouldn't fit on doggy forms.