Monthly Wrap-up September 2022

NOW – Certified in Nutrition, new exercise video, and lots of musical events!
CREATE	13-Sep	Pico de Gallo
		
MOVE	6-Sep	Certified ACE Fitness Nutrition Specialist
	15-Sep	Seniors Have a Ball video
		
SING	16-Sep	Upcoming Gigs

Pico de Gallo

  • 4-5 Roma tomatoes
  • 1 small onion
  • 1/4 cup fresh cilantro
  • 1 jalapeno pepper, seeded for milder heat
  • 1 lime, juiced
  • 1/2 tsp salt
  • 1/4 tsp pepper

    Chop tomatoes and onion by hand. (A food processor will make soup!) Mince cilantro. Mix with all other ingredients in a glass bowl. Cover and refrigerate at least 20 minutes to allow flavors to meld. Makes a great dip or topping for all your favorite foods!

    Certified ACE Nutrition Specialist

    Now offering nutrition consultation for weight loss, improved nutrition, increased performance, muscle building, and weight gain. Contact me for more information.

    Monthly Wrap-up August 2022

    Wind down the summer with some great recipes. Or renew your commitment to get in shape and work online with me!
    CREATE	16-Aug	Roasted Tomato Dressing
	24-Aug	Roasted Melon Seeds
		
MOVE	13-Aug	Take the MyPlate Quiz
	17-Aug	Online Classes and Training
		
SING	29-Aug	Blue Bayou, solo

    Crunchy Melon Seeds

    Crispy with salt and sesame. Great for snacking, salads, rollups…
    • seeds from one melon
    • 1/2 tsp sesame oil
    • 1 tsp soy sauce

    Scoop seeds, rinse and remove flash. Spread on cutting board to dry overnight. When dry, heat oven to 400F. Mix in oil and soy sauce. Spread on a cookie sheet or pie plate and bake 10 minutes until crispy. Yum!

    Roasted Tomato Dressing

    Fantastic on pasta, salads, rollups, etc.

    • 4 tomatoes (Roma are best)
    • 1 cup olive oil
    • 2 tsp salt
    • 1 tsp pepper
    • 1/2 cup red wine vinegar
    • 1 tsp crushed red pepper
    • 2-4 cloves garlic
    • 2 Tbsp chopped cilantro

    Slice tomatoes in half lengthwise. Drizzle with a little of the oil and sprinkle with a little of the salt and pepper. Place face down and bake at 400F for 20 minutes. Cool, then place in blender with all remaining ingredients and process until smooth. Store in a glass jar in the refrigerator. Keeps for several weeks.

    Take the MyPlate Quiz

    Think your nutrition is sound? Use this fun tool to see how you do. You can also use it to help you customize an eating plan to help you do better in the areas that matter most to YOU!

    Go to http://www.MyPlate.gov

    Explore other topics…

    Make every bite count!

    Monthly Wrap-up July 2022

    Great summer recipes and a helpful video.
    CREATE	8-Jul	More than Oatmeal
	30-Jul	BBQ Bean Salad
		
MOVE	18-Jul	Getting Up from the Floor

    BBQ Bean Salad

    A real crowd pleaser. Perfect for summer potlucks!
    • 1 chopped onion
    • 4 minced garlic cloves
    • 2 minced jalapeno peppers
    • 1/2 cup molasses
    • 6 tbsp tomato paste
    • 2 Tbsp mustard
    • 2 Tbsp barbecue seasoning
    • 2 tsp Worcestershire sauce
    • 1 cup apple cider vinegar
    • 6 cups canned beans (any assortment)
    • 1/3 c apple cider vinegar
    • 2 Tbsp olive oil
    • chopped scallions
    • chopped vegetables (carrots, red peppers, etc.)

    Heat oil on medium. Sauté onion, garlic, and jalapeno until soft. Mix molasses through 1 cup apple cider vinegar. Add to pan and mix well. Lower heat and simmer, stirring often. Meanwhile, rinse and drain all beans. Mix into sauce. Remove from heat and add remaining 1/3 c vinegar and olive oil. Toss in scallions and veggies, if desired. Season with salt and pepper. Serve plain, over rice, with tortillas, or on a bed of lettuce.