Category Archives: Recipes

HAPPY ST PATTY’S DAY

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“Everything you see I owe to spaghetti.”
― Sophia Loren

 

Happy St Patty’s day, eat your greens.  I grew up in Cleveland, Ohio, and my Italian father had a restaurant in  the downtown. My memories of St. Patty’s Day was watching the parade from the front windows, all while stuffing little green petit fours in my mouth. Eating and food was celebration in my childhood household. 

As a child growing up with an Italian father, and with a Mother who learned to cook like she was born in Napoli, I can say I can totally relate to Sophia Loren’s words about spaghetti. To this day, it is the one food I cannot control portions over, so I choose to just eat it on rare and special occasions. When I began my weight loss blog I tried to portion spaghetti, and on one occasion  my hubby James caught me with my face deep in the pot of spaghetti  at 3am. Pasta seems to rule my willpower with an iron wooden spoon.

I found out what works for my body. When I don’t eat gluten, my skin looks radiant and I drop the pounds with much more ease than when I try to portion out processed foods. For me eating clean is a lifestyle, but I am not above occasional cheat days and splurges, well until now.

I announced a week ago that this week begins my ten month countdown to my 50th Birthday on December 21st. I decided since my blog is called My Change For A Ten  and I helped charities per every ten pounds lost, that I would do the same but change the format for the next months. I dropped my initial 50 lbs, and then the weight slowed. Now I am taking a different route to the same destination. Ten months, ten charities, no cheat days, workout, running and yoga. The point is I want to arrive confident and strong to my 50th Birthday. I want to be the best me inside and out.

So, with that said this is a quick primer on what I am doing. 

My food will consist of non processed, clean real food. No cheat days. I have been asked what I consider a cheat day. So this is what I will be eating, and if it is not there I will not consume it for ten months. Yes, this is a challenge, and my husband James is already looking ahead to Fourth of July and Thanksgiving and telling me I have to cheat on those dates.

The bulk of what I eat will be eating is plant based,  as much produce as I like, fresh or frozen.Occasional fresh juices and coconut water.  Lean proteins, fish, chicken, and occasional red meat. No processed meats. As for Dairy I will include milk, Greek yogurt and cottage cheese on occasion as well as occasional eggs. Nuts, seeds, nut butters, dried fruits. Olive oil, sesame oil, coconut oils. Occasional baked potato, sweet potato, and Ezekiel sprouted bread. Coffee and dark chocolate, within portion control, are my treats. I will still allow my protein bars because I just cannot give those up. Basically my plan is almost grain free, if I ever feel weak I will eat the occasional bowl of steel cut oats. I drink water all day long. I am taking some supplements, all natural and I will talk about those in a future post.

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My plan will be low salt and sodium, and I will make my own dressings. Low sugar except for a teaspoon in my coffee every am since I cannot have the fake stuff and I am not giving that up.  The dark chocolate I buy is 85% dark chocolate. Above are some photos of my meals I ate this week.

I will be posting about the fitness, running, yoga and charities I have planned in a future post. I also plan to start doing YouTube videos talking about my weight loss and fitness goals. Today my weight was 169 lbs. I am up from lbs which was my lowest weight I achieved on this blog and journey of mine. I have not yet decided, but I may put the scale away until I reach my 50th Birthday on December 21st. I am ready for my challenge and today is day four and I feel like I am going to be fabulous at 50. I want to look like Sophia Loren when I am her age, but this Italian girl will get there without spaghetti. 

Happy St Patty’s Day, eat your greens.

Namaste

Rose

 

EASY VEGETABLE LEAN BEEF SOUP

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soup
Happy Saturday, he is a post and favorite recipe from 2013.  Today was a laid back Caturday, with a simple soup and a trip to our local Trader Joe’s in Millbrae CA. I sampled their new Vegan Gluten Free Brownie Crisp, and just 100 calories for three crisps. Just what I need when I feel a chocolate craving coming on. I know how to portion control and limit my treats, but it is ok to splurge now and then and work it into my program. Nicole from Trader Joe’s was the sweetest and her kindness reminded me of the Trader Joe’s of West Hollywood.  She is also a weight loss inspiration since she just lost 35 lbs. Congrats to Nicole and everyone making it happen.  For you naysayers out there, it can be done. You can do it.  It just takes a little hard work and a can do attitude. I did this recipe as is, but I chose to pass on the potatoes for tonight’s soup and added mixed bell peppers instead. I hope you like my easy one pot vegetable lean beef soup recipe from 2013.
Manga’ love and light.
tjs
My Mother in Law Julie Bailey used to make us the best homemade Vegetable Beef Soup. When I would visit on a cold January day she would whip up this one pot wonder, and serve it with some warmed crusty Italian bread. Comfort food at it’s finest. My recipe is inspired by my dear Mother in Law, but with a healthy My Change For A Ten twist, with the help of Trader Joe’s here in West Hollywood CA.
 
I am just a little obsessed with Trader Joe’s, particularly my neighborhood Trader Joe’s. The staff is the best you will ever find anywhere, always there to help and say hello to you by name. It makes me feel like I live in this little idyllic town. When my cat passed away last January one of the amazing staff members gave me a Dragon Plant, which means healing. I actually look forward to reading the famous Flyer, it is so witty and I have to admit I buy into the cute advertisements.
 
This recipe is so easy and delicious. I skip the warmed loaf of bread but that would be a delicious addition to this one pot meal.
 
~You will need~
 
Three tablespoons extra virgin olive oil
One Mirepoix mix of Chopped celery, carrots, and onions
One package diced onions, garlic, and shallots
6 diced red skin potatoes
One small package of extra lean stew meat
Trader Joe’s frozen organic foursome or any frozen mixed vegetables
1 large can diced tomatoes
Half package Crimini mushrooms
1 beef broth carton
1 low sodium vegetable broth carton
Basil, sea salt, ground pepper to taste
A dash of crushed red pepper (optional for heat)
 
Add olive oil to large pot and turn on flame to medium
Saute’ shallots, onions, and garlic
Add Mirepoix mix or diced celery, additional diced onions, and diced carrots
After the vegetables cook for a few minutes and become transparent
Add cubes of meat, chopped into smaller pieces
Brown meat
Add 1 can tomatoes
Half packet Crimini Mushrooms
1 package organic foursome or frozen vegetable packet
6 diced raw red skin potatoes
1 carton low sodium vegetable broth
1 carton beef broth
 
Mix thoroughly and bring to a boil, reduce heat and simmer for 45 minutes to one hour.
Let cool a little and enjoy with oyster crackers, which are not high calorie if you watch your portion.
This soup is so easy.
 
I absolutely loved this soup, it is a new staple in our home.
I always listen to Big Band music when I cook, especially The Andrew Sisters. I can almost imagine I am cooking dinner for my honey in a small but cozy flat in Manhattan or Los Angeles in the 1940’s.
 
After all, a little Rum and Coca Cola never hurt anyone.
 
 

HEALTHY VEGETABLE SOUP

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I just entered week two of my newest journey since I started this blog two years ago. I joined Weight Watchers Online last Tuesday to lose the eleven pounds I gained when I was away the fourth of July weekend, and to break my plateau. How did I gain that much weight in three days? Welcome to my struggle. If you do not know I lose weight slowly, and that may be do to an adrenal tumor and too much Cortisol. I work very hard, but for me slipping up causes havoc on my body. That is why I rarely do it. I lost over 50 lbs on my own and now I feel I need the help of Weight Watchers to help me keep track of my food and help to get the scale moving again. That with my running, yoga, and Melissa Bender Fitness workouts and guidance I should be able to take this to another level. I slip up a little, and the scale moves forward a lot. I have no room for error it seems. I sometimes feel like I have the worst metabolism ever, but I challenge it and come out fighting. I never give up and this will not happen again. Weight Watchers will help me to not make that mistake again, it is not extreme and easy to stay on track. I am afraid I was getting to obsessive with food and I ended up on a holiday weekend splurge as the result of eating too little.vegsoup

Today I am happy to report I lost five of those eleven pounds with six more pounds to get to what I call my fighting weight. I am now 171 lbs.  After I get back to 165, I plan on picking a charity and losing the next ten pounds and getting to 155. I will never have a three day cheat day again, it really did me in. Moving forward,  I am excited and motivated and enjoying my Weight Watchers Online experience. The WW app makes it a game changer for me with my new smart phone. I got  this. My final goal is around 135 lbs.

This was my dinner last night, and it was Fabulous.

This recipe is a combination of all the soups I make, and Weight Watchers zero points vegetable soup. I have formatted it how I like all of my soups. I took my recipes and their Weight Watchers Vegetable soup and came up with this. You can be really creative and use any fresh or frozen vegetables you have on hand. You can even add legumes if you want it to be a bit heartier. This is your soup, make it as you please and it will please everyone who eats it. It really was a fantastic Meatless Monday dinner. My version has 1 point because I choose to use oil in my soups, if you beans 1 cup would be 3 points.

1 oz of Parmesan cheese would add 3 points, as would one oz or Soy Faux Parmesan cheese.

Manga’

HEALTHY VEGETABLE SOUP

  •   4 cloves garlic, minced   
  •   2 medium uncooked carrots, diced   
  •   2 cups green beans, fresh 
  •   2 cup(s) (shredded) uncooked savoy cabbage, or other variety, shredded   
  •   1 cup diced zucchini
  •   1 medium uncooked onions, diced  
  •   half cup uncooked celery, diced   
  •   2 tsp fresh basil, chopped   
  •   2 cartons reduced sodium vegetable broth   
  •   1 large can diced tomatoes
  •    1 can tomato paste
  •   2 Tbsp fresh parsley, or chives, fresh, chopped
  •   1/2 tsp table salt, or to taste    1/4 tsp black pepper, or to taste  
  •   1 can legumes of your choice, low sodium. (optional)

 

  • Instructions

Saute’ onions, carrots and celery in 2 tablespoons extra virgin olive oil until clear, about 5 minutes. Add garlic and saute’ 2 more minutes. Add tomato paste and stir. Add 2 cartons vegetable broth and 1 can of tomatoes, and all vegetables and seasonings, and simmer for 30 minutes.

This is super easy, and if you like you can add a can of beans, low sodium of course. I used great northern beans and added it after 20 minutes. A little sprinkle of Parmesan cheese really makes this feel like a decadent Italian soup.

Manga’

Rose

 

COLD BROWN RICE SALAD

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I believe we are all on a journey, for me it has been a phenomenal ride and I am loving every minute of it. Life is a journey and I love life. I believe if life hands us lemons, we can make lemon cookies and share with those around us. Love, life, and food should be shared. We are on this journey together.

JOURNEY

People often talk to me about their weight problems, and I always explain it is just weight. Weight is not permanent, as soon as we gain it we can lose it. We just have to put the effort in and be consistent in our weight loss efforts. A week of strict dieting all week and eating everything in sight come Saturday would have never worked for me. For me it is slow and steady, after all I have all the time in the world. Three, six, nine months will pass. I would rather go about my goals the healthy way than look for a get skinny quick scheme.  Exercise, including my yoga and running paired with a healthy diet wins the race in the long run. Fifty pounds down, and now ready to tackle my plateau with the next phase of my journey. With that comes with some new experimentation in the kitchen. I tend to skip meals, and that just slows your weight loss efforts.

Here is my Cold Brown Rice Salad. It is perfect for any occasion. You can pack it and take it on a summer picnic. Your vegan friends can eat it. It is gluten free and oh so delicious. I paired it with baked chicken over spinach and field greens. I have learned food is not the enemy. Food nourishes our body and soul, and gives us the fuel to do the things we love to do. Here is my recipe which I derived from a dish my roommate Rachel made for me back in Cleveland, Ohio. It was just as delicious as it was then, especially since it was made just for me from a beloved friend. So now I share it with you, food was meant to be shared with love. I made this in bulk so we could have some for days, and of course I offered some to my lovely neighbor. Continuing the tradition that food must be shared.

Namaste’

Rose

 

COLD BROWN RICE SALAD

2 PACKETS SAFEWAY BROWN RICE/WILD RICE WITH QUINOA

1 CAN LOW SODIUM BLACK BEANS

1 CAN NO SALT CORN

2 ROMA TOMATOES CHOPPED FINE

1 RED ONION CHOPPED FINE

1 CUP GREEN BEANS (STEAMED AND FLASHED IN COLD WATER)

BALSAMIC DRESSING (RECIPE TO FOLLOW)

I used microwave rice, it is pure and has only three ingredients. Brown, wild rice with Quinoa. I am all about convenience but you could use 4 cups of a mixture of brown/wild rice and quinoa.

1. Follow instructions and microwave one packet at a time.

2. Add rice mixtures to a large bowl. 

3. Add chopped raw onion, chopped tomatoes, 1 can corn, 1 can black beans, 1 cup green beans and mix.

4. Add half cup of balsamic dressing and chill salad. You could eat this warm or cold but I prefer cold. Over mixed greens with baked chicken was delicious and so healthy.

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HOMEMADE BALSAMIC VINAIGRETTE

1 1/2 Balsamic vinegar

1 cup olive oil

2 Tablespoons chopped garlic

1 teaspoon dried oregano

1 teaspoon dried parsley

1 teaspoon ground black pepper

1 teaspoon dijon mustard

Combine and blend and you have a perfect dressing, no sodium and not processed. 

 

 

 

 

12 Bean Vegetarian Chili

Easy recipe for 12-bean vegetarian chili

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I love to make soups and vegetarian chili. They are so easy and tend to last a few days.

This recipe is so easy; I whipped it up in no time and it was delicious and healthy.

Ingredients
1 bag dry 12 bean soup (Use just the beans and not the seasoning)

1 whole onion

5 celery stalks

6 cloves of garlic

Dry Basil

2 cartons low sodium vegetable broth

Ground Pepper

4 cans fire roasted tomatoes

1 can corn rinsed and drained

2 bags chili seasoning from McCormick

You may need to soak the beans overnight — or do a quick soak (30 minutes) beforehand. Place the beans in cold water and boil on high for two minutes, then let them sit for one hour, rinse and you are ready to cook.

Saute onion and celery til clear and then add the garlic and saute for a few more minutes. Add the soaked and rinsed beans and the two cartons of vegetable broth. Season with pepper, basil and add tomatoes and corn. Add the two packets of chili spices and let cook on low for an hour and a half. When you are finished you can add some fat free sour cream or non fat greek yogurt.

It is delicious and truly a simple recipe.

Enjoy! Namaste’