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Tuesday, September 2, 2014

Baked Eggs in Potato Cups


Baked Eggs in Potato Cups
Serve 2

This is a great way to use a leftover baked potato. If you don't have any left, you can easily microwave a potato in about 5 minutes, while getting your morning coffee ready.

1 large potato
2 eggs
1 slice of cheese
salt and pepper as needed
Sriracha sauce (or your preference)

Preheat oven to 450F
Cut baked potato in half the long way.
Scoop out most of the potato, leaving less than a 1/4 inch of potato.


Season with salt and pepper (if needed).
Crack an egg into the potato cup. You may not have room for all of the white (depends on the size of the potato.

Place 1/2 slice of cheese over egg.
Bake for 8-12 minutes (8 will be very soft-cooked and 12 minutes will be fully hard cooked.)
Drizzle with Sriracha and let cool for a couple minutes.
Nutritional data (approximate, as different sized potatoes, scooped out more or less will change this):
Calories:            187
Fat:                   8.9g
Sat fat:              3.9g
Chol:          199.5mg
Sodium:       93.3mg
Carb:               15.4g
Fiber:                1.4g
Protein:           11.4g

Monday, September 1, 2014

Tuna Tacos

Tuna Tacos

1-2 tuna steak, 10-12 ounce each, approximately 1 inch thick
The juice of 1 lime
2 tablespoons olive oil
Chili spices


  • Combine juice and spices in a shallow dish.  
  • Lay the tuna steak on the sauce. 
  • After 10 minutes, flip over.
  • Prepare a non-stick skillet over med-high heat.
  • When hot, spray with cooking spray. 
  • Remove steak, blot dry, and place in skillet. 
  • Turn after 1-2 minutes.
  • Steak is done in another 1-2 minutes. Properly cooked, it should be deep pink to red in the center.
  • Slice it into ¼ slices.

  • Assemble with your preferred ingredients (lettuce and tomato, onion and cilantro, or with a Cabbage/Lime/Jalapeno slaw.)
Nutritional data will depend on your specific ingredients and how much of each you add to the tacos. Those are choices you will make for you and your family.

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Choices are a common theme on my Make Your Someday Today podcast, because we all make choices every day, all the time. Who we become is a recult of our choices. Who do you want to become?

Sunday, August 31, 2014

Cabbage, Lime and Jalapeno Slaw


Cabbage, Lime and Jalapeno Slaw
Approximately 10 portions, 1/2 cup each

This recipe combines all the great food experiences. It has the creaminess of the sour cream, the tang of fresh lime juice and lime zest, and the heat of the jalapeno. And you can pump the heat up by using a habanero instead of jalapeno, or adding Sriracha for another layer of flavor. It is a perfect paring with seafood, especially a meaty fish like tuna, or with smoky BBQed pork ribs, or a battered and fried chicken. Such delicious foods, such a versatile side dish!

½ cup sour cream (or plain Greek yogurt)
2 tablespoon mayo
The juice of one lime
The zest of one lime
1 bag of pre-shredded cabbage (9-12 ounces by weight)
1-2 fresh jalapeno, minced
4-6 green onions, sliced, white and green parts
Salt and pepper to taste

  1. Mix together first four ingredients
  2. Mix in the cabbage, onion and jalapenos
  3. Season with salt and pepper as needed.
  4. This is better if you make it one day in advance.

Nutritional data:
Calories:       29
Fat:               1.4g
Sat fat:          0.8g
Chol:         4.2mg
Sodium:   15.1mg
Carbs:           3.6g
Fiber:            1.1g
Protein:         0.9g
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My Make Your Someday Today podcast is committed to helping people achieve success, in any goal: weight loss, physical fitness, business, happiness. Part of that is finding good foods that will support your health, reduce your workload, and still taste delicious!

Saturday, August 30, 2014

Strawberry-Rhubarb Upside Down Cake


Strawberry-Rhubarb Upside Down Cake
Serves 8

To give credit where credit is due, this recipe is a lightly modified version of one found in one of my favorite periodicals, Eating Well, the June 2013 issue. However, my modifications make the recipe a better fit for people sticking to a calorie budget.

Make choices to stick to a budget is part of success. I talk about success choices, but with a calories budget and in other areas (like starting new careers) in my podcast, Make Your Someday Today.

The fruit topping:
1 cup (4 ounces by weight) diced fresh rhubarb
3 tablespoons Splenda (or stevia, or sugar whichever you prefer)
2 ounces orange juice

2.5 cups (1 pound) sliced strawberries (fresh are best, but you can use frozen berries that are thawed)

Cooking spray or vegetable oil (to prepare the pan/skillet)

The batter:
1.5 cups flour (either all purpose white, or white whole wheat)
1 teaspoon baking powder
1/4 teaspoon salt

3 eggs
2/3 cup unsweetened apple sauce (or two individual serving cups)
1/2 cup packed brown sugar
1 tablespoon orange zest
2 teaspoon vanilla extract
2 ounces rum (optional, but tasty!)


  1. Combine the first three ingredients in a bowl and let is stand (the true term is macerate) for 20-30 minutes in the orange juice. (The acids in the orange juice begin breaking down the fibrous rhubarb.) Stir occasionally.
  2. Prepare a 9 inch cake pan (according to the instructions). I always use a 10 inch oven-proof non-stick skillet. I can't imagine using a smaller pan. You will see why shortly.
  3. While the rhubarb is macerating, prepare the batter and preheat the oven to 350F.
  4. In a small bowl, whisk together the first three dry batter ingredients. Set aside.
  5. In a large bowl, whisk together the next five wet ingredients. 

    You can see the rhubarb in the orange juice, along with the other recipe components.

  6. Gradually stir the dry ingredients into the wet. Mix only until it is uniformly wet.
  7. Spread the fruit in the prepared pan or skillet. Pour the batter over the fruit. It should be wet enough that it will spread evenly on its own.
    The fruit in a well-prepared skillet.

    The batter gently poured over the fruit.

  8. Bake until a toothpick comes out clean when inserted into the center of the cake (40-50 minutes, depending on your oven.)
    See why I wouldn't recommend using a smaller (9") baking pan?

  9. Now comes the only moderately tricky part. While the cake is still hot (and therefore not sticking to the pan) take a plate that has a larger diameter (11" is best) than the pan/skillet. Lay it on the cake, inverted, so that when you QUICKLY yet CALMLY flip the whole thing over, the cake is batter side
    down and centered on the plate.  Use hot pads or towels, as there may be hot fruit juices.

  10. Don't do this the first time in front of guests. On the other hand, I've done this recipe three times, and never had any disaster other than spilling some strawberry juice, so it really isn't a big deal. I just don't try new techniques in front of witnesses the first time I try them.
  11. Let is cool on the counter to room temperature (2 hours.) 
  12. Cut and serve (with whipped cream, or ice cream if you have room in your budget.)
Nutritional data (per 1/8 of the cake):
Calories:      201
Fat:               2.5g
Sat fat:          0.6g
Chol:           79mg
Sodium:       93mg
Carb:          39.2g
Fiber:            3.9g
Protein:            6g

By the way, I said I modified the recipe from Eating Well.  In specific, here are my changes:

3 tablespoons Splenda instead of 3 tablespoons granulated sugar
2/3 cup unsweetened applesauce instead of 2/3 cup vegetable oil
1/2 cup packed brown sugar instead of 3/4 cup packed packed brown sugar
1 teaspoon baking powder instead of 2 teaspoons baking powder
1/4 teaspoon salt instead of 1/2 teaspoon salt

To compare the nutritional data using the numbers the recipe gives:
(And this is for 1/10 of the cake, so a smaller piece than my recipe)

Calories:      321
Fat:               17g
Sat fat:            3g
Chol:           56mg
Sodium:     241mg
Carb:            40g
Fiber:            3.0g
Protein:            5g

In most cases, you can replace oil with applesauce, and reduce the sugar by about 1/3 and not lose anything My recipe is a better option that Eating Well gave (and I can eat a larger portion!)

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Make Your Someday Today is a twice-weekly podcast, where we talk to successful people in all walks of life and around the world on Monday, and then on Thursday, I take a specific message from the previous guest and give my "Trevitorial", where I help you apply that message to your life. The entire purpose of the show is to help all of us overcome our challenges and fears and become the person we want to be, the person we deserve to be. 

Friday, August 29, 2014

Soft Shell Shrimp Tacos


Soft Shell Shrimp Tacos

Remember that Red Hot Relish from a couple days ago? Here is a fantastic use for it. I sauteed some shrimp, warmed some soft flour tortillas, and added fresh cilantro and avocado. (Of course, you could use this relish on a pork, chicken or beef taco, too!)

BOOM! A very simple dinner that is healthy and delicious!

(Nutritional data will vary with the tortillas, how much avocado is used and if you add anything else.)

Life is easier when you can combine simple, healthy and delicious. You are more likely to make good decisions when you don't have to sacrifice one of those characteristics. Planning, prioritization and presentations are key topics in my podcast Make Your Someday Today, where I talk to successful people about how they achieved success and how you can do it, too!

Thursday, August 28, 2014

Baked Cod, Garlic Sauteed Spinach and Baked Fries


Baked Cod with Garlic Spinach and Baked Fries

This is an easy meal, that will be ready to eat about 45 minutes after you put the potatoes in the oven. Meals like this are healthy, easy, inexpensive (especially if you buy frozen fish when it is on sale) and are convenient as the potatoes and fish cook at the same temp, at the same time. Using bagged baby spinach makes this quick. Just don't use pre-chopped garlic from a jar. That tends to be old and bitter.

We talk about planning ahead and making good choices like this on my Make Your Someday Today podcast. When you take the little time to make plans in advance, you are able to save more time, live healtier, lose weight and save money! What a great combination!

You can make this with any white fish (cod, haddock, pollack, flounder are all good choices.) In general, place the fresh (or thawed) fish in an oven safe pan, drizzle a hint of olive and then sprinkle dill, salt and pepper as needed. (Garlic or onion powder are also good options. Another excellent option is Penzey's Sunny Spain.) Bake at 450 for 8-12 minutes, dependingon thickness of the fillets. The fish is done when it begins to flake it you lift an edge with a knife.

Garlicky Sauteed Spinach
Serves 2-4, depending on how much everyone likes spinach.  In our case, this made three servings.

15 ounces baby spinach  
1 tablespoon olive oil
6 large cloves garlic, sliced thin
  1. Prepare all ingredients, but don't start cooking this until the fish and potatoes are done. This only takes about 4 minutes once the pan is hot.
  2. Heat your non-stick skillet (large, 11-12 inches).  Add olive oil.
  3. Add garlic, stir until it begins to brown (1-2 minutes.)
  4. Add half the spinach, tossing frequently for 1 minute. It will begin to wilt.
  5. Add remaining spinach, tossing constantly until the spinach is uniformly wilted (another 60-90 seconds.)  
  6. Serve immediately.

Nutritional data:
Calories:       83
Fat:             5.3g
Sat fat:        0.8g
Chol:           0mg
Sodium:   119mg
Carbs:         7.4g
Fiber:          3.4g

Protein:       4.7g

Baked Fries
Serves 4

2 large Russet (baking) potatoes
2 tablespoons oil
Salt and pepper
  1. Preheat oven to 450F
  2. Wash  potatoes.
  3. With skins on, cut potatoes into 1/2" thick fries.
  4. Place in bowl. Drizzle oil, toss and season as desired.
  5. Place on baking pan and bake for 40-45 minutes. Turn and toss every 15 minutes.
  6. After 30 minutes, place the pan with fish in the oven. The fish and fries will finish at about the same time. 
  7. When the fish is done, remove from oven and cover with foil to keep warm. Do not cover the fries or they with steam and get soft/soggy. When done, they should be brown and crisp.


Calories:     205
Fat:             7.2g
Sat fat:        1.0g
Chol:           0mg
Sodium:  20.9mg
Carbs:       32.1g
Fiber:          3.4g
Protein:       3.9g

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My podcast, Make Your Someday Today is a twice-weekly show, where we talk to successful people in all walks of life and around the world on Monday, and then on Thursday, I take a specific message from the previous guest and give my "Trevitorial", where I help you apply that message to your life. The entire purpose of the show is to help all of us overcome our challenges and fears and become the person we want to be, the person we deserve to be. I hope you give it a listen! 

Wednesday, August 27, 2014

Red Hot Relish


Hot Relish
Serves: makes about 12 portions, 1/4 cup each

A good relish takes a meal and can make it memorable. This is the perfect combination of heat, sweet and sour. Perfect on burgers, hot dog/brats, tacos or as a side dish to pork, or chicken.

2 tablespoon olive oil
15 red jalapeno peppers, partially seeded and sliced (Green will also work.)
1 large Vidalia onion, sliced thinly and then quartered
2 cups diced fresh pineapple or a 15 ounce can of diced pineapple
1 1/2 cups white vinegar
1 cup Splenda (or table sugar)

  1. Preheat large non-stick pan over medium heat. Add oil.
  2. Add onions and peppers, sautee, tossing occasionally, until the onions start to turn brown (10-15 minutes.)
  3. Stir in pineapple, vinegar and sugar. 
  4. Increase heat to medium-high.
  5. Simmer for 10-15 minutes, or until the vegetables are soft.
  6. Salt and pepper as needed (optional)
  7. Cool to room temp, cover and refrigerate.
Nutritional data:
Calories:        60
Fat:              2.5g
Sat fat:         0.4g
Chol:            0mg
Sodium:     1.3mg
Carbs:          9.6g
Fiber:           1.3g
Protein:        0.9g

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My podcast, Make Your Someday Today is a twice-weekly show, where we talk to successful people in all walks of life and around the world on Monday, and then on Thursday, I take a specific message from the previous guest and give my "Trevitorial", where I help you apply that message to your life. The entire purpose of the show is to help all of us overcome our challenges and fears and become the person we want to be, the person we deserve to be. I hope you give it a listen!