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Author Archives: Talk2USoon™
EASY Homemade Wonton Soup 🍵
Gina does it again. Her new book has the recipe for homemade wontons.
Easy Wonton Soup
Asian, Soups, Quick
INGREDIENTS
6 cups chicken broth low sodium
1– inch piece fresh ginger, sliced thin
1 clove minced garlic
20 mini frozen wontons, I love the Chicken Cilantro one’s from Trader Joe’s
1 1/2 cups sliced shiitake mushrooms
4 baby bok choy, halved lengthwise and halved
1 tablespoon soy sauce
1 teaspoon sesame oil
scallions, sliced green parts only for garnish
DIRECTIONS
Bring chicken broth to a boil in a large pot.
Smash the sliced ginger with the side of a knife to bring out the flavor and add to the pot with the garlic, cover and cook 5 minutes.
Add the bok choy and partially cook 5 minutes, then add the frozen wontons and mushroom, simmer for 2 to 3 minutes, until the wontons are heated through and bok choy is tender and wilted.
Stir in soy sauce and sesame oil.
Divide soup in four bowls. Garnish with fresh scallions.
NUTRITION
136 Cals 9 Protein 22.5 Carbs 2 Fats
Serving: 11/2 cup (generous), Calories: 136kcal, Carbohydrates: 22.5g, Protein: 9g, Fat: 2g, Saturated Fat: 0.5g, Cholesterol: 6.5mg, Sodium: 1218mg, Fiber: 2.5g, Sugar: 5g Blue Smart Points: 2 Green Smart Points: 2 Purple Smart Points: 2
Pizza Sausage Rolls
Pizza Sausage Rolls wrapped in bagel dough with Italian chicken sausage, marinara and mozzarella make a fun recipe your whole family will love. Great game day food!
Pizza Sausage Rolls
Baked goods, Breads, Italian, Kid-Friendly
INGREDIENTS
For bagel dough:
1 cup unbleached all-purpose flour, plus more for dusting, (5 oz in weight) use cup4cup for GF*
2 teaspoons baking powder
3/4 teaspoon kosher salt
1 cup non-fat Greek yogurt, (should be thick) I recommend Stonyfield
1 egg white, beaten (whole egg works fine too)
sesame seeds, for topping (optional)
For filling:
2 raw chicken Italian sausage links, 3 oz total (halved lengthwise) I like Premio
4 slices provolone or mozzarella cheese
8 teaspoons pizza sauce or marinara
marinara sauce, for serving (optional)
DIRECTIONS
Preheat oven to 400 degrees F. Place parchment paper or a silpat on a baking sheet. If using parchment paper, spray with oil to avoid sticking.
In a medium bowl combine the flour, baking powder and salt and whisk well.
Add the yogurt and mix with a fork or spatula until well combined (it will be sticky and look like small crumbles).
Lightly dust flour on a work surface and remove dough from the bowl, knead the dough a few times until dough is tacky, but not sticky, about 15 turns (it should not leave dough on your hand when you pull away). If it’s too sticky, add a few extra sprinkles of flour.
Divide in 4 equal balls.
Working with 1 ball at a time, lightly dust a rolling pin and a work surface and roll dough into a 5 ½” circle, about ¼” thick.
Spread 2 teaspoons pizza sauce down the middle of the circle, leaving about 1/2” border.
Lay 1 slice of cheese in the middle of the circle then top with 1/2 sausage link.
Carefully bring both sides of the dough up, wrap one side around the sausage then the other.
Press dough together so it’s sealed around the sausage and place it on the prepared sheet pan seam side-down.
Repeat with remaining dough, sauce, cheese and sausage.
Brush each with egg wash, top with sesame seeds, if using, and bake for 25-30 minutes.
Allow to cool for 5 minutes then slice into 6 pieces and serve.
NOTES
*I have not tested these with GF flour, but I have made the bagels with cup4cup and had great success so I am sure it will work. You may have to add 5 more minutes to the bake time.
NUTRITION
302 Cals 22 Protein 30 Carbs 10 Fats
Serving: 1roll, Calories: 302kcal, Carbohydrates: 30g, Protein: 22g, Fat: 10g, Saturated Fat: 4.5g, Cholesterol: 51mg, Sodium: 957mg, Fiber: 1.5g, Sugar: 4g Blue Smart Points: 8 Green Smart Points: 9 Purple Smart Points: 8
It’s THAT time of year …
so I thought I would share the food list for the first 17 days of the 17 Day Diet:
Cycle 1
Accelerate Food List
PROTEINS
Fish
Canned Light Tuna (water packed) Catfish
Flounder
Salmon
Sole
Tilapia
- Opt for wild-caught rather than farm-raised fish, which may have received doses of antibiotics. Avoid the bigger fish such as swordfish, shark, king mackerel, and albacore tuna. They are the most likely to carry metals like methyl-mercury, which is considered a toxin.
Poultry
Chicken Breast
Eggs (2 eggs = 1 serving)
Egg Whites (4 egg whites =1 serving) Turkey Breast
CLEANSING VEGETABLES (Eat Liberally)
• Artichoke
• Artichoke hearts
• Asparagus
• Bell peppers, green, orange, red, yellow
• Broccoli
• Brussels sprouts
• Cabbage
• Carrots
• Cauliflower
• Celery
• Cucumbers
• Eggplant
• Garlic
• Green beans
• Green, leafy vegetables (including beet greens, turnip greens, collard greens)
• Kale
• Leeks
• Lettuce, all varieties
• Mushrooms
• Okra
• Onions
• Parsley
• Scallions
• Spinach
• Tomatoes
• Watercress
FIBROUS FRUIT- 2 SERVINGS DAILY
• Apples
• Berries, all types
• Grapefruit
• Oranges
• Peaches
• Pears
• Plums
• Prickly pear cactus
• Prunes
• Red grapes
PROBIOTIC FOODS- 2 SERVINGS DAILY
Acidophilus milk: (1 cup = 1 serving)
Kefir: similar to a drinking-style yogurt; great for making smoothies (1 cup = 1 serving) Low-fat acidophilus milk (1 cup = 1 serving)
Reduced salt miso dissolved in low-fat, low-sodium broth (1 tablespoon – 1 serving) Sauerkraut: (1/2 cup – 1 serving)
Yakult: (1 cup = 1 serving)
Yogurt, any type, including Greek-style, sugar-free (6 oz. container = 1 serving)
FRIENDLY FATS: 1 TO 2 TABLESPOONS DAILY Flaxseed oil
Olive oil
CONDIMENTS
Condiments and seasonings are allowed in moderation:
• Salsa, low-carb marinara sauce, lite soy sauce, low-carb ketchup, fat-free sour cream, Truvia (a non-caloric sweetener made from natural ingredients), sugar-free jams and jellies, vegetable cooking spray, fat-free cheeses (i.e. Parmesan), fat-free salad dressing, salt, pepper, vinegar, mustard, herbs, and spices.
Substitutions for vegetarians:
One-half cup of tofu (any type)
One-half cup of beans, lentils, or any legume
1-2 vegetarian or black bean burgers (made from textured vegetable protein)
2-4 ounces any vegetarian cheese, including soy cheese
2 vegetarian “sausage” links (great substitute for eggs!)
2 scoops vegan rice protein powder (great for smoothies, blend with 1 cup unsweetened almond milk and a fruit) for a quick 17-Day Diet vegetarian breakfast
Any type of vegetarian meat substitute made from textured vegetable protein (see package for serving size)
For dairy substitutes: 1 serving is 1 cup unsweetened soy milk, almond milk, or rice milk
For yogurt substitutes, it is fine to use soy milk yogurt. These subs will work for all cycles as meat-protein substitutions.- If this appeals to you I recommend the ORIGINAL version of the book (at many libraries) as well as the various groups you’ll find on the WWW.
𝙼𝙰𝙽 𝚋𝚢 𝚂𝚝𝚎𝚟𝚎 𝙲𝚞𝚝𝚝𝚜
Breakfast Egg Rolls
These Breakfast Egg Rolls, loaded with eggs, sausage, and veggies cooked in the oven or air fryer, are a fun twist on an egg sandwich. Perfect for making ahead and reheating as needed.
Breakfast Egg Rolls
Breakfast, Make Ahead, TO TRY
INGREDIENTS
6 large eggs
1 tablespoon water
1/4 teaspoon kosher salt
black pepper, to taste
1/2 pound chicken or turkey sausage
2 tablespoons chopped green onions
2 tablespoons diced red bell pepper
olive oil spray
12 egg roll wrappers
salsa, optional for dipping
DESCRIPTION
These Breakfast Egg Rolls, loaded with eggs, sausage, and veggies cooked in the oven or air fryer, are a fun twist on an egg sandwich. Perfect for making ahead and reheating as needed.
DIRECTIONS
Beat eggs with water, salt and black pepper.
In a medium nonstick skillet, cook sausage over medium heat until no longer pink, 4 minutes, breaking into crumbles; drain.
Stir in scallions and peppers and cook 2 minutes. Set aside on a dish.
Heat the skillet over medium heat and spray with oil.
Pour in egg mixture and cook stirring until eggs are fluffy and cooked. Stir in sausage mixture.
Place 1 eggroll wrapper on a clean, dry work surface with corners positioned like a diamond.
Add 1/4 cup of the egg mixture on the bottom third of the wrapper.
Carefully lift the bottom point nearest to you and wrap it around the filling. Dip your finger into a small bowl of water and run it along the edges of the wrapper.
Fold the left and right corners in toward the center and continue to roll into a tight cylinder.
Repeat with remaining filling and wrappers.
Spray all sides of the egg rolls with oil and rub with your hands to evenly coat.
Preheat air fryer to 370F.
Cook egg rolls in batches for 10 minutes, turning halfway or until golden brown and crisp.
Serve immediately with salsa, if desired.
Egg Roll Oven Recipe:
Bake 400F in a preheated oven 12 to 16 minutes, flipping halfway.
From frozen, 375F 18 to 20 minutes, flipping halfway.
NUTRITION
Serving: 2egg rolls, Calories: 240kcal, Carbohydrates: 24.5g, Protein: 17.5g, Fat: 8g, Saturated Fat: 2.5g, Cholesterol: 221.5mg, Sodium: 585mg, Fiber: 1g, Sugar: 1g Blue Smart Points: 4 Green Smart Points: 6 Purple Smart Points: 4
Virgin Bloody Mary
Craving a Bloody Mary but doing a dry challenge? Make this Virgin Bloody Mary, also known as the Virgin Mary, and you won’t miss the vodka!
BEVERAGE
INGREDIENTS
2 cups prepared tomato juice, preferably low sodium
1/4 cup dill pickle juice OR olive brine
2 tablespoons fresh lemon juice
1 tablespoon prepared horseradish
1 teaspoon hot sauce, such as Franks
1 teaspoon Worcestershire sauce
1/4 teaspoon celery seeds
1/8 teaspoon cayenne pepper
4 small celery heart stalks with leaves, for serving
4 lemon wedges, for garnish
12 large olives, optional for serving
DESCRIPTION
Craving a Bloody Mary but doing a dry challenge? Make this Virgin Bloody Mary, also known as the Virgin Mary, and you won’t miss the vodka!
DIRECTIONS
Combine tomato juice, pickle juice, lemon juice, horseradish, hot sauce, Worcestershire sauce, celery seeds, and cayenne in a large pitcher.
To serve, pour about 2/3 cup into 4 ice-filled glasses. Garnish each with a celery stalk, olives and a lemon wedge.
Can be made 4 days ahead; keep chilled.
NUTRITION
Serving: 2/3 cup, Calories: 33kcal, Carbohydrates: 7g, Protein: 1g, Fat: 0.5g, Sodium: 295mg, Fiber: 1.5g, Sugar: 4.5g Blue Smart Points: 1 Green Smart Points: 1 Purple Smart Points: 1
Satisfy your Sushi Cravings with Spicy California Shrimp Stacks
Spicy California Shrimp Stack
Asian, Seafood
INGREDIENTS
1 1/3 cups cooked short-grain brown rice, from 1/2 cup uncooked
2 tablespoons rice vinegar
8 ounces cooked shrimp, peeled and tails removed
1 cup diced cucumber, about 1 small
1 teaspoon chopped fresh chives
1/2 cup mashed avocado, about 1 medium
4 teaspoons Furikake, such as Eden Shake or use sesame seeds
4 teaspoons reduced-sodium soy sauce, or gluten-free
4 teaspoons mayonnaise
1 teaspoon sriracha sauce
DESCRIPTION
These EASY, Spicy California Shrimp Stacks will satisfy your sushi craving, and they taste SO GOOD! Layered with cucumber, avocado, shrimp and brown rice, then topped with a spicy mayo – YUM!
DIRECTIONS
Cook rice according to package directions, omitting salt and oil. When rice is done, add rice vinegar and stir. Evenly spread rice on a sheet pan to cool.
Cut shrimp into 1-inch cubes. In a small bowl, combine cucumber and chives. In another small bowl, combine mayonnaise and sriracha sauce.
Using a 1 cup dry measuring cup, layer ¼ cup cucumber, then 2 tablespoon of avocado, then ¼ of the shrimp, and 1/3 cup rice.
Carefully turn the cup upside down to turn the stack out onto a plate, lightly tapping the bottom of the cup if necessary. Sprinkle with Furikake and drizzle with 1 teaspoon soy sauce and sriracha mayonnaise.
Repeat with remaining ingredients.
NUTRITION
Serving: 1stack, Calories: 225kcal, Carbohydrates: 23g, Protein: 10g, Fat: 11g, Cholesterol: 73mg, Sodium: 662mg, Fiber: 4g, Sugar: 2g Blue Smart Points: 5 Green Smart Points: 5 Purple Smart Points: 3 Points +: 6
O Christmas tree, O Christmas tree 🎄
Cheesy Garlic Pull-apart Christmas Tree
1 lb. raw pizza dough
Egg wash (1 egg mixes with 1 tbsp water)
7 mozzarella sticks
1/4 c. melted butter
1/2 c. finely grated Parmesan
1 tbsp. Thinly sliced basil
1 tbsp. chopped parsley
1 tbsp. chopped rosemary
1 large clove of garlic minced
Marinara, warmed (for serving)
Preheat oven to 450°. Line a large baking sheet with parchment paper. Cut mozzarella sticks into 1” pieces and set aside.
On a floured surface, divide pizza dough into two pieces. Stretch and roll each piece of dough into a long rectangle, then cut dough into 2” squares (you’ll need 33 total).
Wrap a dough square around each piece of mozzarella, forming a tightly sealed ball. Place balls seam-side down on the baking sheet in the shape of a Christmas tree (they should be touching). Brush egg wash on dough balls and bake until golden about 20 minutes.
Meanwhile, whisk together melted butter, Parmesan, garlic and herbs. Brush on baked pizza balls. Serve warm with marinara for dipping.
Even dinner’s starting to look a LOT like Christmas 🎄
Pepper Steak Stir-Fry
Asian, Stir Fry
INGREDIENTS
1 lb. beef round (I just use one steak, no matter the size)
1 clove fresh garlic, minced
¼ cup soy sauce
1½ teaspoons fresh ginger, minced
¼ cup peanut oil
2 green onions, sliced thin
2 celery stalks sliced in 1″ squares
1 green pepper, sliced in 1″ squares
1 red bell pepper, sliced in 1″ squares (optional but sure gives nice color)
1 tablespoon corn starch
1 cup water
DIRECTIONS
Cut beef across the grain into thin strips.Combine soy sauce, garlic and ginger in bowl, add beef. Toss and set aside while preparing veggies.
Heat oil in wok (or large non-stick skillet). Add beef and stir fry til browned. Turn heat up and add vegetables and stir fry til tender-crisp (about 10 minutes).
Mix the cornstarch with the water; stir and add to pan. Cook and stir until thickened. Serve over hot rice.
