Advice from a woman who's lost more than 150 pounds

This week, I’m honored to have a guest post by a woman (and fledgling blogger!) who has lost more than 150 pounds--and kept it off for years.  Here’s some candid advice from her about what she wished she’d known from the beginning of her weight loss journey. Healthierbites.com

Hi, I’m Leigh. I used to weigh 320 pounds. Now I don’t . Here’s proof:

I give no-holds-barred advice about what works—and, more importantly, what doesn’t—at beforeandduring.com.

Five Things I Wish I’d Known from the Beginning

1) The mental struggle is hard enough—avoid physical ones wherever you can.  Invest in the right tools for the job.

Getting sidelined by chafing, blisters, or heat exhaustion sucks. Not only do you feel gross, it interferes with your ability to move your body and sabotages your efforts. Synthetic, quick-dry fabric is not a marketing scam. It really does a much better job at keeping you comfortable and rash-free. Also, synthetic socks and shirts hold their shape much better than cotton ones. Even if you have to spend a little more at first, you will get more mileage out of them, and  thus in the long run save your money along with your skin.

Cheap shoes are cheap for a reason. Shoes that don’t fit properly and/or don’t provide enough support will tear up your feet and fail to protect your joints from shock and stress.  Not worth it. Go to a specialty running store if at all possible. The people who work at them are experts in finding the best pair of shoes for your gait, size, and bone structure. Many stores have treadmills, so you can try before you buy. Running stores are also great places to find information on your local fitness community—finding a group of like-minded people can be a huge help in keeping you on track. 

2) Drink lots of water.

Not iced tea, not diet Coke, not Crystal Light— plain water, and lots of it. Water is good for you on so many levels. It helps your body recover from workouts and day-to-day stress. It keeps your kidneys functioning properly. It dilutes your sweat and helps your breath stay fresh. It keeps your skin healthy, helps prevent breakouts, and slows the aging process. Also, drinking lots of water helps you to control your appetite—dehydration is often mistaken for hunger.

Aim for three liters a day, more if you exercise strenuously or live in a hot climate. Drink a liter of water with breakfast in the morning, and another liter after you exercise. Get a Nalgene bottle and keep it with you. Replenish during the day as needed. Your bladder will get used to it—and your body will thank you.

3) The most effective exercise is the one that you enjoy doing. 

Nothing is magic, nothing is mandatory. You don’t have to run if you hate it. You don’t have to work out with free weights if you hate it. If you don’t like one activity, try another one. Dance, martial arts, rowing, tennis, Crossfit, soccer, Olympic lifting, cycling, swimming, you name it—if it sounds fun, give it a try! We humans are meant to move our bodies—once you find what it is you actually like to do, you won’t have to force yourself to do it. 

4) Start by focusing on how you eat, rather than what you eat.  

If you give your food your full attention, you will be satisfied with less of it. Don’t do anything else while you eat. No TV, no internet, no phone, and please no driving. No matter how busy you are, you can take a few minutes to sit down with your food. Schedule your mealtimes if at all possible. Pay attention to how your food tastes, and how it makes you feel. Put your fork down between bites. Make each meal a moment.  You owe it to yourself. 

5) There is no “after.” There is only before, and during.

Fitness is a lifelong endeavor.  It is best to make small, steady, gradual changes rather than sweeping overhauls. Sometimes, you’ll have a come-to-Jesus moment. Something will just click, and you’ll never look back. However, this is the exception—and when it does happen, it’s spontaneous. You can’t force a paradigm shift. What you can grit your teeth and force yourself to do are things like parking your car at the far end of the lot, or leaving the sour cream off your burrito. Create new habits, one at a time. These will build on each other to form a solid foundation—one upon which you can be confident your rebuilt self will remain secure.

www.healthierbites.com

Quick and easy spiced shrimp

I tried out a curried shrimp today that was both easy to make (no need to chop onions!) and a real crowd (and 2-year old!) pleaser. Here's the recipe:

1 lb cooked shrimp (cleaned and at room temperature)

2 tbsp olive oil or coconut oil

1 tsp mustard seeds

1/2 tsp turmeric powder

1 tbsp ginger paste

2 tbsp garlic paste

1/2 tsp cardamom powder

Salt and pepper to taste

1. Heat the oil in a frying pan on medium heat and add the mustard seeds. 

2.  When the mustard seeds begin to pop, add the garlic paste, ginger paste, turmeric powder, cardamom powder and stir for a few seconds. 

3. Add shrimp, salt and pepper and mix thoroughly. Cook, covered, for 5 mins. 

4. Serve warm.

Basil Almond Pesto

Ok. So this isn't exactly a low-fat recipe. In fact, this recipe's pretty much all fat. The good news is that it's all in the form of the so-called "good fats" from nuts and olive oil. This pesto recipe uses almonds which are a lot easier to find than pine nuts (plus, I just happened to have them in bulk...)

2.5 cups firmly packed basil leaves

1/2 cups roasted unsalted almonds

1 cup extra virgin olive oil

3 large cloves garlic

Salt and pepper to taste 

1. Add all ingredients to a food processor and mix. 

2. Serve immediately.

Savory Eggplant Dip

I love eggplant. Growing up, one of my favorite dishes was a tamarind eggplant curry that my mother would make. In her native country, one would use tamarind, but in the absence of tamarind in Africa, she would sometimes use tomatoes. The result would taste faintly like this eggplant dip.

1 large eggplant

2 tbsp olive oil 

1/2 tsp to 1 tsp salt

1 tbsp tomato paste

1. Slice the eggplant in half. Coat all sides of the eggplant with olive oil. 

2. Starting with cut sides down, broil eggplant in the oven for 15-20 mins. Turn eggplant over and broil for 10 mins or until the flesh of the eggplant is fork-tender all the way through.

3. Remove skins and discard. Put eggplant flesh in a food processor along with garlic paste, black pepper, salt and tomato paste. Grind until thoroughly combined. 

Multigrain Dosas

My mother has been making multigrain Dosas for years. I recently tried a version of my own that gave up white rice entirely. Here it is:

Ingredients:

1/2 cup urad dhal

1/2 cup oats

1/2 cup cooked quinoa

1/2 cup cooked brown rice

1/2 cup millet flour (ragi)

Salt to taste

1) soak urad dhal in water for at least four hours (ideally overnight)

2) drain and rinse urad dhal. 

3) place urad dhal and remaining ingredients in a blender or grinder. Add about 1/2 cup water. Grind till smooth. 

4) place batter in a bowl and let stand, covered, for 12 hours, until fermented. Resulting batter should smell slightly sour and may have a few bubbles. 

5) make dosas by pouring a small quantity on a hot, lightly oiled griddle and spreading batter to a thin consistency. Roast Dosas for a few minutes, then turn over and roast for a few more minutes to ensure thorough cooking. Resulting Dosas should be golden brown. 

Spiced Broccoli

I just tossed together some frozen broccoli and a few spices today, and liked the results enough to share. It's a great, quick recipe for a busy week-night.

2 cups frozen broccoli

2 tbsp clarified butter (or olive oil)

1 tsp mustard seeds

1 tbsp cumin seeds

3-4 dried red chillies

Salt and pepper to taste

1) Heat oil on medium heat and add mustard seeds. 

2) When mustard seeds start to pop, add cumin and red chillies and fry for a few seconds. 

3) Add frozen brocolli, salt and pepper.  Toss with oil mixture and spices until broccoli is evenly coated. 

4) Cover and allow to cook on low heat for 5-10 minutes until broccoli is heated through. 

5) Serve warm.

Kale smoothie

I hate smoothies. Really. I know it's presently un-p.c. for me to say so, but I do. Yes, I know they're great for me, they'll give me more energy and make me wonder-super-woman.........but I just. can't. stand (!) the idea of drinking my vegetables. Yeeck!

But then........ I actually tried a smoothie out today, and.....not too bad. It's not too sweet, and I had it as an end-of-the day drink. The feedback I had from my husband was that it could be sweeter. So, in place of the milk, you could try a slightly acidic juice like orange or apple juice that will add both sweetness as well as a sour note to balance the bitterness of the kale.....

2 cups baby kale

1 tsp ginger paste

1 apple, cored and chopped

1 cup milk (or orange or apple juice)

1) Throw all ingredients into the blender and whir away till smooth. Enjoy immediately. 

Jalapeno and Mint Grilled Lamb

I'm excited! This is the first recipe I've developed for meat (and, of course, I had to choose lamb!). The result was this minty lamb that had a bite to it. Enjoy! 

Ingredients

2 lbs boneless lamb cut into steaks between 1/4 and 1/2 inch thick

Marinade

1/2 cup plain yogurt

1 onion, chopped

2 tbsp grated ginger

2 large cloves garlic

1 jalapeno pepper, stem removed

1.5 tsp salt

1/3 cup cilantro leaves, stems removed

2 tbsp mint

1) combine all marinade ingredients and grind to a coarse paste in a food processor. 

2) place lamb into a gallon-sized sealable plastic bag and pour marinade into bag. Seal bag, ensuring as little air as possible remains in the bag. 

3) marinate (refrigerated) for at least four hours (ideally overnight). For best results, turn bag over a few times to ensure proper distribution of marinade. 

4) grill to preferred "doneness". Serve immediately. 

Baked Carrot Cups

I realized the other day that I'm simply not getting enough of the orange vegetables (carrots, sweet potatoes, squash), into my diet, probably because I'm not a fan of sweet vegetables. So, today, I tried out a carrot pudding recipe.  The sweetness comes from the carrots and the maple syrup in a way that's customizable to individual tastes. 

2 lbs carrots, cleaned
2 eggs
1 tbsp vanilla
1tsp pumpkin pie spice

pinch of salt
1/2 cup sliced almonds
Oil coating spray or a few teaspoons melted butter

maple syrup (to taste)



1)Preheat oven to 350F
2) Steam the carrots till soft

3) Mash carrots in a food processor. Add eggs, vanilla, pumpkin pie spice and salt.

4) Butter the compartments of a 12 cup muffin tray. 

5) Sprinkle a teaspoon of slivered almonds in each muffin tray compartment. 

4) Spoon carrot mixture evenly into the compartments of a well-buttered muffin tray. 

5) Bake at 350F for 25-30 mins, until a toothpick inserted into the center of a compartment comes out clean. 

6) Turn the baked cups out onto a plate. Add maple syrup to taste prior to serving. 

Tomato Curry Sauce Base

I've been on a quest to find a solution to quick and delicious weeknight meal preps. In that vein, I tried out a slightly modified "wet curry" recipe from Anupy Singla's "Indian Slow Cooker", and it's been a life saver!  I love the fact that it's as good as any store bought Indian "simmer sauce", but without all the fat(!). It's not too spicy, so I've actually used it in place of pasta sauce as an intro to spices for my kids. 

Here's the recipe:

3 lbs chopped onions

3 lbs chopped tomatoes

5 teaspoons turmeric

1/2 cup ginger paste

1/2 cup garlic paste

2.5 tablespoons salt

1 tsp finely ground black pepper

1/2 cup vegetable oil

1) Put all ingredients in a slow cooker, and cook on high for 4 hours.

2) Purée all ingredients (I used a hand blender), and cook on high for another additional hour. 

3) Allow to cool and store in refrigerator or freezer. 

I found myself freezing this in small (1/2 cup) containers and ice cube trays to make for easily quantifiable use later. I've tossed this with cooked veggies or meats for an instant curry. 

Roasted green beans with coconut oil and cumin.

Here's a quick and easy recipe that everyone in the family enjoyed. I used pretrimmed green beans so the prep took no time at all. Great for a weeknight dinner!

1 lb fresh green beans, cleaned and trimmed

2 tbsp olive oil or coconut oil

1 tsp cumin seeds

1/2 tsp salt

1) Pat the beans dry with paper towel. This will ensure that the oil coats them in the next step

2) If using coconut oil, melt to liquid consistency using package instructions.

3) Place green beans on a baking tray (lined if necessary), and toss with the oil, cumin and salt.

4) Broil on the top rack of the oven for 20-25 minutes, until beans develop a slight char.

Quick and easy spiced shrimp

I tried out a curried shrimp today that was both easy to make (no need to chop onions!) and a real crowd (and 2-year old!) pleaser too. Here's the recipe:

1 lb cooked shrimp (cleaned and at room temperature)

2 tbsp olive oil or coconut oil

1 tsp mustard seeds

1/2 tsp turmeric powder

1 tbsp ginger paste

2 tbsp garlic paste

1/2 tsp cardamom powder

Salt and pepper to taste

1. Heat the oil in a frying pan on medium heat and add the mustard seeds. 

2.  When the mustard seeds begin to pop, add the garlic paste, ginger paste, turmeric powder, cardamom powder and stir for a few seconds. 

3. Add shrimp, salt and pepper and mix thoroughly. Cook, covered, for 5 mins. 

4. Serve warm. 

Indian Tofu Curry

I tried an Indian-spiced tofu dish today, and loved the results.  Here's the recipe:

1 pound extra firm tofu, cut into 1 inch cubes 

1/3 cup fat free yogurt

1 tsp ginger paste

1 tbsp garlic paste

1 tsp salt

1/2 tsp turmeric

1 tsp garam masala

1 tsp cumin seeds

1 tsp mustard seeds

1-3 dried red chillies

1/2 cup salsa

1-2 tsp oil

1.  Heat the oil in a wok. Add mustard seeds.

2. When mustard seeds begin to pop, add cumin seeds, turmeric, garam masala and red chillies. Immediately add salsa and heat through. 

3. Add tofu and salt. Cook on low heat until tofu is heated through. 

4. This dish can be served immediately, but will taste better the next day (the flavors will penetrate into the tofu better.) 

Chicken and sweet potato patties

I had a bunch of spare ingredients on hand (namely, a can of chicken and some sweet potatoes), and I decided to combine them.  I wasn't thrilled about the results (not a personal fan of combining something sweet with a protein), but the family wolfed this down!  


Ingredients

1 12.5 oz can chicken breast in water, drained

1 cup sweet potato purée

1/2 tsp salt

1/2 tsp black pepper

1/2 tsp pumpkin pie spice

1-2 tsp olive oil
1 egg

1/2 cup panko bread crumbs



1) Combine chicken, sweet potato puree, egg, salt, pepper, pumpkin pie spice in a bowl. Mix thoroughly.
2) Scoop out 1/4 cup of the mixture, and flatten to form a patty.  
3) In a separate shallow dish, combine the olive oil and panko crumbs.  Immediately sprinkle both sides of each patty with the panko crumbs and place on a greased baking sheet.
4) Bake in 350F oven for 20-25 minutes until the panko is golden brown. 
5) Serve warm. 

Spinach flatbread

Continuing on my theme of vegetable flatbreads, I tried out a spinach flatbread today. It was easy, delicious, and best of all--the kids would eat it! 

1 cup frozen spinach

1/2 tsp salt

1/2 tsp garam masala

1 cup all purpose whole wheat flour

1/4 - 1/3 cup water 

1. Thaw the frozen spinach by microwaving for 1-2 minutes.

2. Add salt and masala to the spinach right away. Allow to cool.

3. Add flour and combine well. 

4. Add enough water to make a dough that is elastic but doesn't stick to the side of the bowl. 

5. Break off small pieces of dough (approx. 1 inch in diameter). Form a ball out of each piece, flatten, and roll out on a lightly floured surface to make individual flatbreads. 

6. Roast each flatbread on a lightly oiled griddle, turning over as necessary to get both sides lightly browned. 

7. Stack the flatbreads in a clean kitchen or cheese cloth (or wax paper) immediately after cooking. This will prevent them from drying out.

7.  Enjoy warm!

Quicker warm tomato quinoa

This past week, I tried a modified version of the Tomato Quinoa recipe that I tried earlier.  Short on time, I decided to substitute salsa for the tomatoes and onions (no chopping = much less prep time!), and liked the results.  I also tried just throwing all the ingredients in the rice cooker and stirring, and....it worked! Here is the substitution:  

1.25 cups quinoa 
1/2 cup liquid salsa 
1 tsp ginger paste

1 tsp garlic paste
1 tsp Chilli or Curry powder
1/4 tsp turmeric powder

2 tbsp oil 

2 cups water or vegetable broth
1 or 2 tbsp salt (If you want this to be a stand-alone dish, use more salt.  If you intend this as a replacement for rice to accompany a flavorful side dish, use less salt.)

1.  Combine all the ingredients in the rice cooker.  Stir and turn on the rice cooker.  

2.  Enjoy! Really--that's all there is to it! 

Warm Tomato Quinoa

A fellow gym mom gave me the idea of pairing tomato and quinoa to make a warm alternative to rice.  I tried the following in my slow cooker and loved it!  As always, the curry spices are optional.  I think this quinoa would taste great even without the added heat from the chilli powder.

1 cup quinoa
2 large tomatoes, finely chopped
1 large onion, finely chopped
1 tsp ginger paste

1 tsp garlic paste
1 tsp Chilli or Curry powder
1/4 tsp turmeric powder
1 or 2 tbsp salt (If you want this to be a stand-alone dish, use more salt.  If you intend this as a replacement for rice to accompany a flavorful side dish, use less salt.)

1 tsp black pepper (optional)
2 tbsp oil 
2 cups hot water

Place all ingredients in slow cooker and stir. Cook on low for 1 hour and then on high for 1 hour until all quinoa granules are translucent and cooked through. Serve warm. Makes a great accompaniment to the chicken curry recipe I published earlier.

Pumpkin Flatbread

I found a way to sneak more veggies onto my kids' plates, in a way that was adult-friendly as well.  I've found that these flat breads are versatile enough to be used for any cuisine (think Indian Pumpkin Roti/Chapathi, Mexican Pumpkin tortillas, Middle Eastern Pumpkin Lavash, etc.), and portable enough for any lunch pail.  Enjoy!

Pumpkin Flat Bread

1 15oz can of pumpkin puree
1 Tbsp salt
1 Tsp black pepper*
1 Tsp sesame seeds**
2.5 Cups whole wheat all-purpose flour

1.  Mix together the pumpkin puree, salt, pepper and seeds in a large bowl.
2.  Incorporate 2 cups of the flour, adding the remaining .5 cup if necessary to make a soft dough.
3.  Pinch off pieces of the dough and form a ball from each piece.  Roll out each ball with a rolling pin to make the individual flat breads, using extra flour as necessary.
4.  On medium heat, cook each flat bread on a lightly oiled skillet (cast iron works best), on medium heat.  Turn over partway through cooking, and ensure light browning on both sides. 
5.  Serve warm.


* In place of black pepper, try a seasoning or spice mix.  Be wary of extra salt in any seasoning that you try, and adjust the salt content accordingly.

** In place of the sesame seeds, try flax seeds or cumin seeds. 

Easy crust-free mini quiche

These crust-free mini quiches are a healthy (and gluten free!) portable breakfast item. I'm all about the make-ahead breakfast these days, and I've found that these mini quiches refrigerate (or even freeze) well. A few minutes in the toaster oven, and they are good to go. I usually pair them with my banana oat mini scones to get a complete breakfast on the go. This recipe is versatile enough to be used with any cooked vegetable. 

Ingredients

3 cups cooked broccolli 

1 tbsp masala (or really any seasoning you prefer)

1 tsp dried chives

1/2 cup low fat shredded cheese

3 cups of egg whites (or eggs or egg substitute)

Salt to taste

1) preheat oven to 350F

2) lightly grease a 12 compartment muffin tray

3) mix together broccolli, chives, masala and salt

4) divide broccolli mixture equally into all the muffin cups

5) add a little shredded cheese to each compartment 

6) pour the egg white into each of the compartments

7) bake at 350 for 20-25 mins until a toothpick inserted in the center of a quiche comes out clean.

8) serve immediately or let cool on a wire rack completely before storing.

No-Sugar-Added Banana Oat Scones

I whipped these up today and they were a hit with the family.  These banana oat scones don't use any extra sugar, relying on bananas for their sweetness (and flavor!).

Enjoy!

Ingredients:

12 Over-ripe bananas
3 cups Quick Cook Oats
1/2 teaspoon salt
1 tablespoon vanilla extract
1 teaspoon favorite pumpkin pie spice (I used equal parts ground cinnamon, cardamom and cloves)


1) Toast the oats in toaster oven until golden brown. (Alternatively, toast in preheated 350F oven 5-10 minutes until golden brown).  Once toasted, set aside to cool slightly.

2) Grind the toasted oats in a food processor to make a coarse flour.  Set aside.

3) Mash the bananas in a food processor thoroughly.  Add oat flour, salt, vanilla and spices and mix thoroughly.

4) Scoop out the dough into buttered muffin tins (should yeild about 24).

5) Bake in 350F oven for 20 minutes or until a toothpick inserted into the center comes out clean.

Kid-Friendly Fat-Free Hummus

I created this simple recipe using some simple ingredients that I always have on hand.  I introduced it to my kids as a dip to accompany veggies and....

My. Kids. Ate. Their. Veggies. With. This. Dip.

Need I say more??????





Ingredients:  
2 cups cooked chickpeas
1 tbsp garlic paste
1 tsp salt
1/4 tsp ground black pepper
1/2 cup fat free sour cream
Juice from 1/2 lemon (optional--add if you like a particularly tangy hummus)



1) Mash the chickpeas till fine. I used a hand blender.
2) Add garlic paste, salt, pepper and sour cream (and lemon juice, if using) until well combined.
3) Enjoy.  Really--that's all there is to it! 

Savory and Spicy Kale and Spinach soup

I adopted this recipe from Anupy Singla's "The Indian Slow Cooker".  The first time I tried it, I kept having it by the cupful.  It's a great way to get in a ton of Kale and Spinach in a nutritious (and fat free! and low carb!) soup. I've found that the recipe is versatile enough to substitute almost any vegetable.  Enjoy!


1 large onion, peeled and chopped
2 large tomatoes, chopped
8 cloves of garlic, peeled
1 lb baby Kale (you can use regular kale, but the fibers will change the consistency of the soup)
1/2 lb Spinach
1/4 cup quinoa
2 tablespoons lentils (use any kind you have on hand, or substitute rice)
1-2 tablespoons curry powder
1 tablespoon salt
Water

1.  Place all  ingredients in slow cooker.  Add enough water to just cover the ingredients.
2.  Cook on high for 6 hours.
3.  Blend all ingredients until smooth (using either an immersion blender or by pouring into a counter-top blender and then returning it to the slow cooker).
4.  Allow to cook on high for another 0.5 hours

Kid-Friendly Spicy Salmon Cakes

 I made these today for my kids, and they wolfed them down.  This simple recipe's a keeper! 



2-6oz cans of Salmon (Wild-caught Alaskan salmon packed in water)
1 tsp dill seeds, crushed
1/2 tsp mild curry powder
3/4 tsp salt
1/4 cup Japanese panko-style bread crumbs
1 large egg

Butter or coconut oil for shallow frying/ grilling



1. Completely drain liquid from cans of salmon.
2.  In a bowl, mix drained salmon, dill seeds, curry powder, salt, bread crumbs and egg.  Mix thoroughly.
3.  Heat oil in a skillet on medium heat. 
4.  Using 1/4 cup of the salmon mix, carefully form a ball by rolling it around in your hands.  Flatten the ball to make a cake.
5.  Carefully place the cakes in the hot oil.  Shallow fry for about 4 mins on each side, until golden brown.
6.  Serve hot and enjoy!  

100 Calorie Spicy Snack Ideas...pt 1

Turkey Pepperoni with Cream Cheese.

Ingredients:
17 quarter-sized slices of Spicy Turkey Pepperoni (such as Hormel)
1 tablespoon Fat Free Cream Cheese



1) Lay the pepperoni out in a single layer on a baking tray. Toast in the oven for 2-4 minutes until crisp. (alternatively, microwave for 30 seconds to 1 minute until crisp). 
2) After the pepperoni slices have cooled, bab cream cheese on each pepperoni slice.

Enjoy.

P.S.  Needless to say, you don't have to crisp the pepperoni, but I find it provides a satisfying crunch. 

Coconut Green Beans

This is a quick recipe that you can either saute lightly or allow to cook until the beans are completely tender.  It uses no curry powder, which makes it a great side dish for any dinner menu.

Ingredients:
1 lb Fresh Green Beans, trimmed and cut into 1/2 inch pieces
1/4 cup grated unsweetened coconut
1 teaspoon cumin seeds
1 teaspoon red pepper flakes
1 teaspoon minced garlic or garlic paste
1 tablespoon oil
1/4 cup vegetable or chicken stock (or water)
salt to taste


1) Heat oil in pan on low heat.  Add coconut, cumin seeds, garlic and pepper flakes. Stir on low heat until garlic or coconut starts to brown.
2) Add beans and stock or water.
3) Cover and cook on low, stirring often, until beans are tender. 

Kid-Friendly Chicken Currry

I tried this kid-friendly chicken curry yesterday and it was a resounding hit! It's very similar to the French-Indian fusion recipe already posted, which I said was a stepping stone to a full-blown chicken curry.  Consider this "step 2" of the stepping stone to a full-blown chicken curry.

Ingredients:
1-1.3 pounds chicken, cut into bite-size pieces
1/3 cup yogurt
1 teaspoon ginger paste
1 teaspoon garlic paste
1 teaspoon salt
1/2 teaspoon turmeric
1 teaspoon garam masala
1-2 tablespoons oil
1 medium onion, chopped
1 small-medium tomato
1 teaspoon cumin seeds
1/4 teaspoon mustard seeds
1/2 cup chicken stock
1-3 dried red chillies (optional)
3 black cardamom pods (optional)

1 2-inch piece of cinnamon bark (optional)


1. Combine chicken, yogurt, ginger and garlic paste, salt, turmeric and garam masala. Allow to marinate for at least 1/2 hour.
2.  Heat oil in a saucepan. Add mustard seeds.
3.  When mustard seeds pop, add onion, cumin seed, red chillies, black cardamom pods and cinnamon bark.
4.   Fry, stirring occasionally, until onion becomes translucent.
5.  Add tomato and heat through.
6.  Add chicken, including all the marinade.
7.  Add chicken stock.  Bring to a boil and allow to simmer on medium heat approx. 15 minutes (until chicken is cooked to an internal temperature of 170 Degrees F.)

Serve over a bed of rice or quinoa. 

French-Indian Fusion Chicken Curry--Trial 1

Here's something for fans of tangy chicken dishes.  

I had a jar of Herbes de Provence sitting around in my spice cupboard just waiting to be used.  I tried a modified chicken curry with it, and liked the results.  The curry that's produced was a little on the tangy side for my official taste tester (my husband!), but I didn't mind the extra tang.  This recipe is a good stepping stone recipe for those hesitant to try a traditional chicken curry.


1-1.3 pounds chicken breast, cut into bite size pieces
1/3 cup goat milk yogurt
1 teaspoon ground black pepper
1 teaspoon sea salt
1 teaspoon turmeric
1 teaspoon herbes de provence
1-2 tablespoons coconut oil
 1/4 teaspoon mustard seeds
1/2 teaspoon cumin seeds
3 black cardamom pods
1 small onion, chopped
1 small tomato, chopped
1/2 cup water or chicken stock


Step 1
Cut the chicken into bite size pieces and place in a sealable bowl.  Add yogurt, pepper, salt, turmeric and herbes de provence.  Mix and set aside, (covered and kept cold),  for at least half an hour.
 
Step 2
Heat the oil in a sauce pan.  Add mustard seeds.  When mustard seeds start to pop, add onion, cumin and cardamom.

Step 3
When onions become transclucent, add tomato and heat through.

Step 4
Add chicken with marinade, along with stock/water.  Stir and cook, covered, on medium heat until heated to an internal temperature of 175 F.

Serve immediately.  It goes particularly well with brown rice.

Low Fat Spicy Ground Turkey

Here's my all time favorite low fat, low carb, high protein recipe.  It's a Mexican-Indian fusion that uses lean turkey.  You can substitute any ground meat you want.  It makes a fabulous substitute for ground meat dishes like Sloppy Joes or Keema.

It can be made either in a slow cooker or on the stove-top.  I highly recommend the slow cooker--it just develops the flavors a lot better. 


Ingredients:
1 pound extra lean ground turkey (I use 99% fat free)
1 cup medium-heat Salsa (such as Pace ready-made salsa)
1 tablespoon curry powder
1 teaspoon ground cumin seeds
1 teaspoon mustard seeds
1 teaspoon salt
1-2 pinches black pepper
1-2 dried red chillies (optional)
1/2 cup water


In slow cooker:

1.  Mix all ingredients well in slow cooker pot
2.  Cook on high for 4 hours.  At the two hour mark, stir the contents of the slow cooker and break up any large chunks.


On the stove-top:
1. Fry mustard seeds and cumin seeds in 1-2 teaspoons of oil until the mustard seeds pop.
2.  Add ground meat and brown.
3.  Add remaining spices and heat through.
4.  Add salsa and water.  Cook, partly covered, on low heat for 15-20 minutes, stirring occasionally.