Ready for some new recipes? Me too! But where are those new recipes when we need them, like when we're in the grocery store? Today's new recipe is butternut squash fries. A recipe I posted back in 2013 and over the years it's become one of favorite winter dishes.

Butternut Squash Fries

I've learned to create a shopping list for 2-3 days of meals on an app on my iPhone. This inspires staying on program, especial on those days I'm hungry and want to eat something quick. Plus, this allows me to get in and out of the store faster. That said, there are still many days you could spot me sitting in the grocery store looking through this blog for recipes.

Ingredients

• 1 Medium Butternut Squash (about 3 cups)
• 1 Tbsp. Extra Virgin Olive Oil
• 1/4 Tsp. Sea Salt

Directions

Preheat the oven to 400°

Line a baking sheet with foil; top with a wire rack for baking and set aside.

Peel the squash with a potato peeler or cut skin off with a knife. Remove  the pulp and seeds and then discard. I find it easier to cut the ends off of the squash and then cut all the squash into smaller pieces. I slice away the pulp and seeds when the squash is small, but you can scoop them out after you cut the squash in half.

When cutting the squash, keep in mind that you'll want to have long thin slices about the size of regular fries; don't make these pieces too short or thick.

Place your sliced fries into a baking sheet, lightly drizzle oil over, toss the fries to coat fully.

If you want to spice this recipe up, this is the time to add the ingredients in the ranch seasons recipe below.

Give everything a good toss until each piece of squash is well coated with the mixture.

Place the squash in a single layer on the prepared baking sheet and bake for 40-50 minutes or until starting to brown on the ends.

Once they are nicely caramelized, or cooked to your preference, remove from the oven, add salt (optional), and allow to cool slightly.

Butternut Squash Fries with Beef Pot Roast

Dry Ranch Seasoning

This seasoning spice recipe is more than you will use in this one batch of fries. The idea is to have this seasoning mix ready for any time you needed it. An alternative is to sprinkle a little of each ingredient on top of your fries after you add the oil and before you put them in the oven.

Ingredients

• 2 Tbsp. Parsley
• 2 Tsp. Garlic Powder
• 2 Tsp. Onion Powder
• 1 1/2 Tsp. Dill
• 1 Tsp. Salt
• 1/2 Tsp. Pepper

Directions

Combine all ingredients in a small bowl or empty spice jar.

Store in an airtight container until ready to use.

Related

• Beef Pot Roast

December 07, 2013

This yummy chili recipe comes to us from contributor Chris.

Ingredients

• 2 1/2 lbs lean ground beef
• 1 1/2 lbs Italian sausage, casing removed
• 2 large onions, chopped
• 2 garlic cloves, minced
• 1 can (28 oz.) crushed tomatoes
• 1/4 cup chili powder
• 1 tsp ground cumin 1 tsp salt
• 1/2 tsp black pepper

Directions

1. In a soup pot, brown ground beef, sausage, onions, and garlic over high heat 20 to 25 minutes, stirring frequently.
2. Add remaining ingredients; mix well and bring to a boil. 
3. Reduce heat to medium-low and simmer 30 minutes, stirring occasionally.
4. Top with all your favorite chili toppings from shredded cheese to chopped onions and sliced jalapeno peppers.

This is a perfect recipe to keep on hand in the slow cooker on those afternoons or evenings when everybody is coming home and eating at different times.

December 07, 2013

This is a recipe for wraps and tortillas made from acorn squash. Anyone out there want to make this and let us know how it turned out?

Acorn Squash Tortillas

These paleo wraps work great for "mini tacos" and "sandwiches" but they would be amazing to serve as a bed for a meaty chili, or simply as a side for any of your fall soups.

What you need:

• 1 acorn white or yellow acorn squash, seeded, peeled, and diced.
• Pastured raised eggs.
• Seasonings: Chili powder, cinnamon, and nutmeg (to taste).

Tools you need:

• Cheesecloth or a clean kitchen towel.
• Parchment paper.
• Baking sheet.

How you make it:

1. Preheat your oven to 375°F.
2. Cut, clean, peel, and dice your acorn squash.
3. Place your squash cubes in a food processor and pulse into a consistency finer than rice is achieved. 
4.  Microwave your fine squash pieces for 2 to 3 minutes, until softened and steamy. You can steam them if you do not have (or want to use) a microwave.
5. Place your squash into your cheesecloth or kitchen towel, wrap tightly, and try to squeeze out as much water as possible. Caution: water will be hot.
6. Let your cheesecloth hang from your kitchen faucet for 10 minutes, then come back and try to squeeze out more water. The goal is to remove as much water as possible.
7. Mix 1 cup (packed) of your strained squash per 1 egg. 
8. Season lightly with chili powder, cinnamon, and nutmeg. Basically just a tiny shake or dusting of each. For a thinner product, use 3 cups of squash and 2 eggs.
9. Line your baking sheet with parchment paper, and pour your squash/egg mixture into 3 to 4 inch circles. Use the back of a spoon to spread them out, making sure you cannot see through them at any point.
10. Bake for 10 minutes, then carefully use a spatula to remove them from the parchment paper and flip them. Continue baking for another 5 to 8 minutes.
11. Allow your "tortilla wraps" to cool for a few minutes on a cooling rack or another baking sheet.
12. Finish off your wraps by searing them in a hot pan to add color and some criminalization.

Notes:

• You can also make these on a greased griddle, as you would make pancakes.
• For every cup of cooked squashed mixture and single egg, the recipe yields 4 medium wraps.

Source: Palo Pot

December 03, 2013

Here's a yummy looking soup to have with a burger or slices of chicken on a cold winter day. I'm on  a roll with posting recipes that I've been meaning to try. Time to share and let you try them and let me know how they turn out. Perhaps you can inspire me to make this one...

Roasted Corn, Pepper, and Tomato Chowder

Ingredients

• 3 red bell peppers, halved and seeded
• 3 ears shucked corn
• 1 1/2 pounds tomatoes, halved, seeded, and peeled (about 4)
• 2 tablespoons extra-virgin olive oil
• 4 cups chopped onion (about 2 medium)
• 3 (14-ounce) cans fat-free, less-sodium chicken broth
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1/4 cup (1 ounce) crumbled blue cheese
• 2 tablespoons chopped fresh chives

Preparation

1. Prepare grill to medium-high heat.
2. Arrange bell peppers, skin side down, and corn in a single layer on a grill rack; grill 5 minutes, turning corn occasionally. Add tomatoes; grill an additional 5 minutes or until vegetables are slightly charred. Remove from heat; cool 10 minutes. Coarsely chop tomatoes and bell peppers; place in a medium bowl. Cut kernels from ears of corn; add to tomato mixture.
3. Heat oil in a large Dutch oven over medium heat. Add onion; cook 7 minutes or until tender, stirring occasionally. Stir in tomato mixture; cook 3 minutes, stirring occasionally. Increase heat to high, and stir in broth. Bring to a boil. Reduce heat, and simmer 30 minutes or until vegetables are tender. Cool 20 minutes.
4. Place one-third of tomato mixture in a blender; process until smooth. Place pureed mixture in a large bowl. Repeat procedure twice with remaining tomato mixture. Wipe pan clean with paper towels. Press tomato mixture through a sieve into pan; discard solids. Place pan over medium heat; cook until thoroughly heated. Stir in salt and black pepper.
5. Ladle soup into bowls; top each serving with cheese and chives.

Photo and recipe source: myrecipes.com

December 03, 2013

Here are a handful of recipes for veggie chips, which you can make with kale, carrots, turnips, beets, butternut squash, zucchini, or radish. I haven't made any of these, but I love veggie chips and perhaps I will get around to making these later this month. Meanwhile, there's no reason to hold back this recipe that some of you might use sooner than later, especially if you are looking for something to bring to a holiday party that you can eat too.

Veggie Chips

I'm not sure my chips will ever look as beautiful as the photo above, but it is inspirational.

Note: These chips should not be eaten alone, because we don't snack. Also be sure you have an equal amount of meat to veggie; bite for bite or less veggies than meat.

The following guidelines apply to all recipes:

• Use a mandolin — a cooking utensil that can pump out uniform, thin slices — or a chef’s knife to cut slices 1/8 — 1/4 of an inch thick. It’s important to get the chips thin to get just the right crisp.
• When placing the chips on a baking sheet, line the sheet with parchment paper and lay the chips in a single layer. If the chips overlap, the edges won’t cook evenly.
• For even cooking, rotate the pan halfway through and flip the chips.
• For small batches, pop the chip subs in a toaster oven.
• Store leftovers in an airtight container, though most of these won’t stay at their peak crunchiness for long.

Carrot Chips

Carrot Chips

These veggie chips have lots of beta-carotene, which converts into vitamin A in the body.

Why munch on boring carrot sticks when you can turn raw carrots into crispy, delicate chips instead? A vegetable peeler (a Y-shaped peeler works best, but use what you have) is the only tool you’ll need to make these sweet, paper-thin crisps that are perfect for healthy snacking or as a garnish for your salad.

The carrot slices shrink considerably when baked, so buy the thickest carrots you can find to end up with wider, sturdier chips.

1. Use a vegetable peeler to shave the carrots into thin, even slices. 
2. Preheat oven to 250 and bake for 45 minutes, or until crispy.

Beet Chips

Beet Chips

Beets have a ton of antioxidant betalain, known for it’s anti-inflammatory and detoxification powers. Slicing the roots and baking them produces a deep purple chip that’s sweet from natural sugars (or a golden yellow if made with golden beets).

1. Preheat oven to 350, and bake 20 minutes. 
2. Rotate sheet and bake 10-20 more minutes. 
3. For a sweet and savory combination, top them with a touch of goat cheese.

Smoky Beet Chips

Smoky Beet Chips

• 2 medium sized beets, scrubbed clean
• 4 egg whites
• 1 tsp. smoked paprika powder
• 1 tsp. garlic powder
• Olive oil
• Flake sea salt for finishing

This recipe adds a bit of spice: paprika and garlic...

1. Preheat your oven to 375. If you use convection, preheat to 350.
2. Thinly slice your beets and place them in a bowl of water. Rinse beets until water runs clear and pat dry with a dishcloth.
3. In a shallow dish, beat your egg whites, paprika and garlic together.
4. Take your beet slices that have been dried and one at a time, dip into the egg white mixture and place on a parchment lined baking sheet. Keep the chips close together but do not overlap. Place into your oven on the lowest rack.
5. After 10 minutes, slightly coat the beets with oil. Increase your oven’s heat by 25 degrees (375 for convection; 400 for non-convection) and continue to bake for an additional 15 minutes. Keep your eye on them and remove from the oven when they turn a beautiful golden red-brown color. Cooking times will vary based on your oven.
6. Remove from the oven and let cool for a few minutes (if you can wait).
7. Finish with flake sea salt.

Butternut Squash Chips

These are the biggest of all the chips in the land. They’re sweet, taste pumpkin-y, and you get two fun shapes out of one squash. The seedless part up top yields sizable rounds, while the bottom part (once deseeded and sliced) makes rings.

1. Preheat oven to 375.
2. Bake for 20 minutes, flip and cook until brown on the edges.

Zucchini Chips

This green veggie is a solid source of niacin and thiamine, two B vitamins that help us produce healthy hair and skin.

1. Preheat oven to 450. 
2. Bake for 8-10 minutes, flip slices, then roast for another 8-10 minutes. 

Radish Chips

Bear with these little guys. We know it’ll take a little more patience to slice ’em up, but they’re a good source of riboflavin (which helps convert food to fuel) and copper (important for our immunity).

1. Dust these little rounds with curry, turmeric, garlic, paprika, and pepper for a super-flavorful treat.
2. Preheat oven to 350, roast for 15 minutes, flip and cook for another 15.

Turnip Chips

Turnips are a great source of vitamin B6, which helps to produce serotonin, the hormone that helps us sleep and control appetite.

1. If you’d rather not peel them, make sure to give them a good scrub before the chips hit the baking sheet.
2. Preheat oven to 375. 
3. Roast for 20-25 minutes. 

Kale Chips

Kale Chips

Kale is a distant cousin of broccoli and is known to have a very large amount of antioxidants compared to other fruits and veggies. Since kale can sometimes be a little bitter, gently massaging the leaves with a little olive oil before baking. Or dust with Parmesan for the real McCoy.

For a flat chip, use dinosaur kale. The alternative, curly kale, is much more textured.

1. Preheat oven to 375. 
2. Rinse and dry 1 large bunch of kale, then remove the stems and tough center ribs. 
3. Rip the kale into large pieces, toss with a little olive oil, then sprinkle with some salt and pepper. 
4. Bake until crisp, about 10 to 15 minutes, checking frequently, as they can burn easily.

December 03, 2013

I have been so fortunate to be the recipient of a great deal of hand-me-downs during my weight loss journey. This week, I decided it is time to find a pair of jeans that fit me just right. There is nothing more frustrating than not being able to find a pair of jeans that fit in all the right place. But all that is about to change.

New blue jeans and sweater 11-30-13

Shopping used to be SO frustrating for me. I often ended up buying something that didn't fit right, because nothing fit right. My clothes were usually too big. My store choices were limited: The Avenue, Lane Bryant, and Catherine's.

In recent months, I expanded my shopping experience to include Penney's, Macy's, and Dress Barn. I even ventured into Victoria Secret's this year and purchased a few items.

This time I was hot on the trail for some new blue jeans at Coldwater Creek. I was determined to buy a few items from a "normal size clothing" store.

It was Black Friday and the saleswomen were wonderful, so full of patience. I told them that I have a few pair of Coldwater Creek corduroys that are size 18P and that they are too short. I asked for their help finding the right fitting blue jeans.  It was as if they were as determined as I was to find me just the right fitting pair of jeans. I have no idea how many pants I tried on, but trust me--I tried on a lot of blue jeans.

I started with size 16. I really wanted the size 16's to fit, but none of them would zip up. I wanted jeans I could put on without having to lay on my bed, so these would not do for me. Sigh. Keep moving. Nothing for you here.

I moved up to size 18 and they were not fitting right either. They were poochy in the thighs and too big around the waist.

I even tried on a size 20, just to see if I was missing something. Nope - too big. A big sigh of relief followed.  Keep moving. Nothing for you here.

Back to the 18's, this time with a lower waist. The tag indicated "Natural Fit Straight Leg, sits at the waist, shaped through hips and thighs." No poochy thighs. No baggy waist. The hemline was exactly where it should be. OMG - these are perfect! Woohoo! These are the blue jeans I'm wearing in the photo above.

I tried on a ton of blouses at the same time I was trying on the jeans. Every blouse I tried on was a size 14 and not a one of them fit. The size 16 blouses turned out to be a bad fit too. While I couldn't button the 14's, the 16's were baggy. At my current size, this is not the store for me to buy blouses.

I did find the beautiful turquoise sweater that I'm wearing in the photo at Coldwater Creek. I tried an 18, but just for good measure, I had to try a 16 too. No, no, no. The 18 looked fabulous. The 16, not so much.

Yesterday I wore my new blue jeans and the turquoise sweater and I felt incredible all day. I haven't felt this good in my clothes in a very long time. It feels wonderful to feel this way!

I went into Chico's next. I have a couple Chico size 2 tops, so I didn't hesitate to try on 2 beautiful size 2 tops. I bought them both and I'm excited to wear them this week.

There's nothing more rewarding than finding a pair of blue jeans that fit like they were made for you.  Having a beautiful sweater to go with those jeans - priceless!

December 01, 2013

Contributor Chris shared this Caramelized Onion and Sausage Stuffing recipe and it is yummy! I know this, because I made it for dinner tonight. It may be too late for you to make this for your Thanksgiving dinner tomorrow, but you don't need to wait until Christmas to try this. 

Caramelized Onion & Sausage Stuffing. Photo by Theresa

Prep time: 25 minutes
Cook time: 15 minutes
Total time: 40 minutes
Serves: 4

Ingredients

• 1 lb ground pork sausage
• 2 yellow onions, sliced
• butternut squash (diced)
• 1 container of mushrooms, roughly chopped
• 2 tbsp vinegar (I did not add this)
• 2 eggs, beaten
• 1/3 cup chicken broth (I've also used beef broth)
• 1 tbsp fresh rosemary, chopped
• 2 tbsp fat of choice
• 1 garlic clove, minced
• salt and pepper to taste

Instructions

1. Preheat oven to 400 degrees.

2. Place diced butternut squash on a baking sheet, sprinkle with olive oil and salt and pepper.

cook butternut squash until tender

3. Bake for about 15-25 minutes or until are tender, then set aside in a large bowl. Leave the oven on so it will be fully heated when you add the casserole.

4. While the butternut squash cooks, place a tablespoon of fat along with the garlic and mushrooms in a large skillet over medium-high heat and cook down.

5. Add salt (optional) and pepper and cook until soft. 

cook mushrooms until soft

6. While the mushrooms are cooking down, in another skillet heat 1 tablespoon fat and add onions. (I only used 1 skillet for this recipe.

7. Once the mushrooms are done cooking, add them to the bowl with the squash.

8. Stir onions frequently to caramelize. This will take about 10-15 minutes. When onions are caramelized, set them aside (not in bowl with other items); these will go on top of the casserole after it cooks.

caramelize onions

9. In the same pan used for the mushrooms, add the pork sausage. Use a spoon to break up sausage and cook until almost cooked through.

10. Once sausage is done, add the sausage to the squash and mushroom bowl to cool.

cook sausage

11. In a small bow, beat the eggs then add them to the bowl with the sausage and veggies, then add the broth, vinegar (optional), squash, and chopped herbs. Mix well.

add beaten eggs, broth, vinegar and herbs to the bowl

12. Place in 9 x 13 baking dish or a round casserole dish.

13. Bake at 400 degrees for 10-20 minutes; make sure the egg is fully cooked before you pull the casserole from the oven.

14. Add onions to the top of the stuffing and cook for 5 more minutes.

November 27, 2013

Today I want to pause to look back at the way I used to see things on this program. It's not all bad, it's all just part of my journey. Before I talk about some of my process, let's have a look at how I looked - literally.

November 2013 vs March 2011

One of the issues I had in the early part of being on this program was what to say to people when they ask what diet I'm on. It was an issue, because I found when I described the Key weight loss program to others, many were quick to judge or discredit what I'm eating.

In March 2011, a couple months after I started the key program, I visited friends in California. When we planned to have dinner together, I told them about the foods I didn't eat. They immediately asked me "what kind of diet are you on?"

This is a natural question.

"If I've lost a lot of weight the next time you see me - ask me this again." I told them.

I was excited about my journey, but I felt vulnerable talking about it. The other reason I wanted to avoid details, was to stay away from negative conversations that often happened, even with the dearest of friends. I didn't want to debate the pros and cons of why, for example, I don't eat fruit yet bacon is okay.

Friends near and far see this diet is working for me, so unless someone really press me for details, I tell them I'm doing something similar to Atkins and then move on to another topic.

Our success is not contingent on what other people believe we should be eating. Accept the fact that most people don't get this program. When you reach your goal size and they see you stay that size, they may change their opinion. Meanwhile, move on to another conversation.

Sometimes the negative conversations were from within. Sometimes I got caught up wondering when can I have X again? I don't need to know when I can I have X again. X is what brought me to a size 30/32.

Just for now, I tell myself and others, I'm not having X, because I want to lose weight.

I went to a refresher yesterday and I'm so excited about my weight loss journey - where I am and where I'm heading. I see the light at the end of the tunnel and it is incredible.

One of the many take-a ways for me is that I can stop obsessing about my size. Recently I've been so frustrated over not being a smaller size. Several times this month I've heard myself say I don't want to be an 18 one more minute.

This is my old way of thinking and seeing myself. Part of my journey is moving through these feelings and letting them go. I don’t need those feelings anymore. They no longer meet my needs.

I learned not to focus so much on my size, because it's no different than focusing on the scale. When I focus on my size, I'm trying to tell my body to lose weight and our bodies don't respond to that very well. Instead, I choose to focus on becoming healthy. Our bodies want us to be healthy and our bodies respond to these thoughts really well.

I was reminded at the refresher that plateaus are part of our journey. Plateaus always last longer than our ego wants them to last. Our ego wants to GET THERE NOW (to our goal size). Our bodies know what’s best for us. Our bodies want us to heal. Our bodies will take however long it needs to heal. Accept plateaus as part of our process.

Gaining weight is also part of the process. Remember the deck of cards analogy? We put on fat and gain weight before we lose any weight. Add fat to our body, gain weight, then lose more weight than you had on you before. Repeat. Repeat. Repeat. Plateau along the way. Repeat. Repeat. Repeat.Stay the course.

The goal is to reach your goal size and then learn maintenance. This too has it's own process we have to learn. Learn maintenance by adding one food in at a time (which foods and how much? Ask your body these questions. Observe how your body responds to each food you add). You may come to hate maintenance, but do it anyway. Learn maintenance. Learn maintenance. Learn maintenance. Learn to accept the maintenance journey. Learn to like the maintenance journey. Own maintenance.

Because of yesterday's refresher, I have a better idea of what my life will be like when I learn to cycle in and out of the river on maintenance. I understand that it may be difficult at first. I may not even like it, but I will cycle in and out of the river until my body learns this natural cycle process. My body will embrace the cycles. My body will learn to enjoy them. I can visualize myself at maintenance and I like what I see.

I see my arms and legs are becoming stronger and healthier. I appreciate how slender my body has become and how good I feel as my body becomes more and more healthy. I visualize my body reaching my goal size. I no longer need to obsess with my journey. I know what to do. I know what not to do. I live my life and I embrace my healthy lifestyle.

How badly do you want to reach and maintain your goal size? You have the tools. Stay the course and see your journey through.

November 26, 2013