All posts by Linnell Heinbockel

High Fiber Vegan Banana Blueberry Muffins

 

These muffins are healthy and delicious.

Yields 36 muffins, definitely worth the effort.

Everyone loves them!

 

2-1/2 cup whole wheat flour
1-1/2 cups oatmeal
1-1/2 cups flaxseed meal
1 tablespoons baking powder
1 tablespoon ground cinnamon
1/2 cup organic white sugar
3/4 cup organic brown sugar + small amount for garnish
1-1/2 cups applesauce
1 tablespoon vanilla extract
1/2 cup melted vegan butter, coconut oil or grapeseed oil
2-1/2 cups almond milk
2 large organic bananas, peeled, cut in quarters lengthwise, chopped thin + 1 large organic banana for garnish
12 ounces fresh organic blueberries or other berry or chopped fresh fruit

Preheat oven to 350 degrees.  Prepare muffin tins by rubbing insides with oil-dipped paper towel.

Using a stand mixer or large bowl, mix flour, oatmeal, flaxseed meal, baking powder, cinnamon, and sugars until fully combined.  Mix in applesauce, vanilla extract, butter, and almond milk until all ingredients are well combined.  Gently fold in bananas.

Scoop batter into prepared muffin tins with 1/4 cup measuring cup.  When all muffins tins are full, distribute blueberries evenly, and push some blueberries down into the batter, leaving a few a the top.  Peel the third banana and slice as thin as possible.  Place 2 to 3 slices of banana on each muffin, then sprinkle the tops with just a pinch of brown sugar.

Bake for 20 to 25 minutes or until toothpick comes out clean.  Baked muffins are good for 3 days, covered and unrefrigerated.

If freezing baked muffins, wait until completely cool then bag them or use a plastic container with tight-fitting lid.  Raw  batter can be frozen or refrigerated for later use — place in resealable plastic bag and lay flat, rather than in a large block, for easier defrosting.

Trimm-Way Weight-loss Story – Bill, Age 52

I struggled for years to maintain or lose weight on my own, through exercise and watching what I ate, or depriving myself of certain foods, with little or no lasting results. My wife suggested that we make an appointment with Karen Kelley at Trimm-Way Weight Center.

With my 1st visit, I knew Trimm-Way was the right program for me. Karen made it very easy and comfortable to talk about weight loss, eating, and exercise.

I lost 16 lbs. in 90 days and 5 inches around my waist, and it is all due to Karen and the Trimm-Way program. I never once felt like I was missing out or depriving myself with Trimm-Way. I have gained a lot more energy and I feel amazing. I’ve never in my life looked as good as I do today.

Karen was amazing — she’s extremely kind and knowledgeable.  She helped me to make better choices with my diet — pointing out out where I need to cut back and or increase what I was eating, taking the time to review recipes and meals.  She even reviewed restaurant menus to help me to choose foods that would help me to reach my goal while still enjoying what was on offer.

Trimm-Way Weight-loss Story — Jordana, Age 51

After many years of being unable to attain my fitness and weight goals through fitness classes and suggested diets, I found Trimm-Way Weight Center.

After just 90 days of following the Trimm-Way program, I surpassed my goals for weight loss and fitness goals.  My body fat is as low as my fitness competition days.

Karen Kelley and the Trimm-Way program are amazing.  Karen Kelley coached me on how to make better food choices, without depriving myself.  Not only did I loss 14 lbs.,  but my husband lost 16 lbs. and he has much  more energy and no longer needs to nap.

The Trimm-Way is a lifestyle choice — you learn how to eat properly and make smart, tasty food choices. You will learn to listen to your body and walk away from temptation and that extra plate of food. Portion control will become second nature on the Trimm-Way.

One of the added bonuses is Karen’s help in reviewing restaurant menus when you are planning a night out, so that you make wise choices. Karen will also review potential recipe choices, as well as share some of her favorites recipes, to make sure they conform to your new lifestyle.

Grilled Shrimp Kabobs with Orange-Ginger Marinade

This recipe cooks up fast, perfectly designed for the hot days of Summer

Instead of grilling this recipe in a pan, you can cook the skewers under the broiler.

 

 

1/2 cup fresh orange juice (about 2 oranges)
2 tablespoons minced green onions
1 tablespoon minced peeled fresh ginger
1 tablespoon minced fresh cilantro
2 tablespoons rice vinegar
1 to 2 tablespoons low-sodium soy sauce (according to taste)
1 tablespoon vegetable oil
2 teaspoons grated orange rind
1 minced hot red chile (optional)
1 pound large shrimp, peeled and deveined
2 oranges, peeled, cut in half and quartered
Cooking spray

Combine first 9 ingredients in a bowl. Add shrimp; toss to coat. Cover and marinate in refrigerator 15 minutes.

Remove shrimp from dish, reserving marinade. Thread shrimp and orange quarters alternately onto each of 8 (8-inch) skewers.

Heat large grill pan coated with cooking spray over medium-high heat. Cook skewers 4 minutes on each side or until done, basting with reserved marinade.

8 Servings (1 Skewer each) – 104 Calories, 12 g protein, 7 g carbs, 3 g fat

BBQ Soy-Lemon Halibut (or Bass, Cod, Swordfish)


Try this “Fish on the Grill” made with teriyaki marinade — perfect for Summer-time!

2 lb. halibut steaks or fillets, 3/4″ to 1″ thick (or striped bass, cod, or swordfish)
2 tablespoons butter or margarine, melted
3 tablespoons reduced-sodium soy sauce
2 tablespoons lemon juice
1 tablespoon sugar
1 tablespoon Worcestershire
1 tablespoon minced fresh ginger or 1/2 teaspoon ground ginger
1 clove minced garlic
1/8 teaspoon pepper
Vegetable oil cooking spray

Rinse fish and pat dry, cut into 6 equal pieces if necessary. In a shallow dish, stir together butter, soy sauce, lemon juice, sugar, Worcestershire, ginger, garlic, and pepper. Add fish and turn to coat. Cover and refrigerate for 1 to 2 hours, turning occasionally.

Prepare BBQ grill, heating to medium-high (or, a solid bed of hot coals with grill positioned 4 to 6 inches above). Coat grill with cooking spray and place fish on grill; cook with cover closed, 8 to 10 minutes, turning once, until fish is just opaque but still moist in thickest part (cut to test).

6 Servings – 194 Calories, 32 g protein, 2 g carbs, 6 g fat, 266 mg salt

BBQ Salmon with Maple Glaze

A great “Fish on the Grill” recipe for Hot Weather cooking!  Serve with a simple simple salad to complement the spicy-sweet salmon.

Note – use 2 t regular chili powder if you can’t find ancho chile powder at your supermarket.

1 teaspoon ancho chili powder
1 teaspoon chili powder
2 teaspoons paprika
1/2 teaspoon ground cumin
1/2 teaspoon brown sugar
1 teaspoon salt
4 (6-ounce) salmon fillets w/ skin on
Cooking Spray
1 teaspoon maple syrup

Prepare BBQ grill, heating to medium.  In a bowl, mix first 5 ingredients for the rub.  Sprinkle fish with salt; rub with the paprika mixture.  Coat grill with cooking spray and place fish on grill; grill 7 minutes.  Drizzle fish with syrup; grill 1 minute or until fish flakes easily when tested with a fork.  Use a spatula to separate fish from its skin after grilling.

4 Servings – 286 Calories, 37 g protein, 3 g carbs, 13 g fat, 670 mg salt

Chicken Fajita Salad

For the Fajitas:
3/4 teaspoon chili powder
1/4 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon black pepper
1/2 teaspoon salt
4 skinless chicken breast halves, boned and defatted
4 teaspoons olive oil

For the Salad:
4 cups mixed salad greens
2 cups thinly sliced red onion
2 medium tomatoes, cut into wedges
1/2 cup chopped scallions
1/4 cup sliced kalamata olives
2 cups thinly sliced red bell peppers
12 tablespoons lo-cal Salad dressing, such as Trader Joe’s Cilantro or Litehouse Lite Salsa Ranch

In a small bowl, combine dry ingredients for the Fajitas.  Cut chicken breast meat into 1-inch strips.  Place strips flat on a plate and season with spice mix.

Heat a large sauté pan over medium heat and add olive oil.  Cook chicken in batches, about 3 to 5 minutes to ensure nice browning.  When cooked through, remove from heat and allow to cool completely.  Refrigerate.

Ina a large bowl, combine mixed greens, red onion, tomato wedges, scallions, olives and red bell peppers.  Toss to combine.  Divide salad into equal portions on 4 large plates.  Top each portion with 4 ounces chicken strips and drizzle with 3 tablespoons lo-cal dressing.

4 Servings – 320 Calories, 38 g protein, 23 g carbs, 9 g fat, 466 mg salt

Showcasing 2 Popular Trimm-way Products

Trimm-way’s Salted Caramel Pretzel Protein Bars are a client favorite.  Looks like and tastes like a ‘rice crispy treat’ —  with an amazing combination of salty and sweet.  Each bar has 15 grams of protein and only 160 calories.  High Fiber (8 grams) and Gluten-free.

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Trimm-way’s  Chocolate Crisp Protein Bar with chocolate coating will satisfy your chocolate cravings, with a superior taste. Very low carb and high fiber bar with 15 grams of protein, a whopping 12 grams of fiber, and only 5 grams of net carbs.  Gluten-free.

protein_bars_chocolate_crisp

Chicken Enchiladas

Authentic Mexican flavor makes for a great family-style dinner — enjoy!

Skillet Beef Enchiladas
1 large can Las Palmas Enchilada Sauce
1 large onion, chopped
3 green onions, chopped
1 large tomato
1 16 oz. can black beans
4 chicken breasts
3 T. Schilling taco seasoning
Sliced olives; sliced jalapeño
Fresh Salsa
1 T. olive oil
10 corn tortillas or 60 calorie whole wheat
1/2 cup white wine
1 head iceberg lettuce
2 T. vinegar
1/2 cup Kraft 2% Colby or Jack cheese
1 pint light sour cream

Boil chicken breasts for about 15 minutes.  Shred and place in a container and cover with taco seasoning and wine — refrigerate for two hours.

Chop onions and tomato and sauté in olive oil.  Drain beans and add to mixture.  Heat and set aside.

Shred head of lettuce, toss with vinegar and pepper.

Heat sauce until warm.

Dip tortilla in sauce and place in 9×11” dish.  Fill tortilla with chicken mixture and roll.  Top with 2 T. sauce.  Repeat.

Sprinkle enchiladas with cheese and bake in preheated 350 degree oven for 25 minutes.

Top each enchilada with lettuce, sour cream and salsa, olives and jalapeños.

Serving size:  1 enchilada = 1 Bread, 1 Vegetable, 2 Protein, 1 Fat

 

Chicken Cordon Bleu

One of my best recipes, and a huge favorite among my clients!

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1/4 cup fat-free less-sodium chicken broth
5 teaspoons butter, melted
1 large garlic clove, minced
1/2 cup dry breadcrumbs
1 tablespoon grated fresh Parmigiano-Reggiano cheese
1 teaspoon paprika
4 (6-ounce) skinless, boneless chicken breast halves
1/3 teaspoon salt
1/8 teaspoon dried oregano
1/4 teaspoon freshly ground black pepper
4 thin slices prosciutto (about 2 ounces)
1/2 cup (1 ounce) shredded part-skim mozzarella cheese
Cooking spray

Preheat oven to 350 degrees.
Place broth in a small microwave-safe bowl, microwave at HIGH 15 seconds or until warm.  Stir in butter and garlic.  Combine breadcrumbs, Parmigiano-Reggiano, and paprika in a medium shallow bowl, set aside.
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap and pound each to 1/4-inch thickness using a meat mallet or rolling pin.  Sprinkle both sides of chicken with salt, oregano, and pepper.  Top each breast half with 1 slice of prosciutto and 1 tablespoon mozzarella.  Roll up each breast half jelly-roll fashion.  Dip each roll in chicken broth mixture, dredge in breadcrumb mixture.
Place rolls, seam side down, in an 8-inch square baking dish coated with cooking spray.  Pour remaining broth mixture over chicken.  Bake at 350 degrees for 28 minutes or until juices run clear and tops are golden.

4 servings (serving size: 1 rolled chicken breast half) — Calories: 297 per serving