New Year Body Shape-Up Program Shopping List and Recipes for Week Two

Here is the shopping list and all the recipes you need to follow week two of the New Year Shape-Up program.

Eggs and Dairy

12 Eggs
1 Pint of Low-Fat, Low-Sodium Cottage Cheese
Organic String Cheese
1 Pint of Low-Fat Plain Greek Yogurt
1 1/2 cups of shredded low-fat mozzarella cheese
4 tablespoons grated Parmigiano-Reggiano cheese
Vanilla Whey Protein (Designer Whey)
8 ounce firm or extra-firm tofu


Fruits,Veggies, Nuts and Beans
2 Apples
1 Cup fresh pineapple chunks or canned in natural juices, drained
1 Orange
2 tbsp Raw coconut flakes
4 Lemons
2 Limes
1 Grapefruit
2 Mangoes
2 Bananas
2 Cups of strawberries
1 cup of blackberries or blueberries
1 Cup of blueberries
Dried cranberries

1 Red Onion
6 Tomatoes
1 Bag of mixed organic greens
2 Onions
1 Bag of baby carrots
1 Bunch of celery
1 package of mushrooms
Scallion
Asparagus
2 Stalks of broccoli
3 red peppers
cup jicama
1 cups of mushrooms
8 Cups of spinach
1 Acorn squash
Green beans
5 Cups of romaine lettuce
of a cabbage head
Green onions
2 Cans of corn kernels
14 ounce can black beans

1 Large ginger  root
1 garlic bulb
14 walnuts
Slivered almonds
Sesame seeds

Tomato juice
Orange juice
Unsweetened pineapple juice



Condiments and Sauces
Jar of marinara pasta sauce
Olive oil
Grapeseed oil
Canola oil
Sesame oil
Dark sesame oil/toasted sesame oil
Rice vinegar
Red wine vinegar
Balsamic vinegar
Honey
Sugar
Organic maple syrup
Vanilla extract
Cornstarch
Hummus
Himalayan salt or sea salt
Dry onion soup mix
Organic ketchup
Dijon mustard
Low-fat/organic Caesar dressing
Garlic powder
Worcestershire sauce
Ground cumin
Asian marinade or teriyaki Sauce
Low sodium soy sauce
1 sprig of dill
1 sprig of parsley/dried parsely
5 fresh basil leaves
Cilantro
Oregano
Thyme

Frozen
Bag of frozen mixed berries
Bag of frozen stir fry veggies

Bread, Pasta and Grains
2 cups of brown rice
Low-fat granola
Arrowhead Mills Buckwheat Pancake Mix
Whole wheat crackers
Whole wheat lasagna noodles
1 Package of  organic whole wheat pitas
Oatmeal
Low-fat oatmeal cookies (or bake your own)
Brown rice cakes

Meat
Halibut fillets
3 ounces of smoked salmon
4 to 5-ounce organic chicken breast
2 lbs of organic lean ground turkey
Package of  organic turkey slices
4-ounce wild salmon fillet
Organic Low-fat turkey sausage links or patties
4 ounce-organic top sirloin steak
1 can albacore tuna in water



Recipes

Asian Chicken Cabbage Salad
Cabbage is part of the same family as broccoli and just like broccoli it is packed with cancer-fighting phytonutrients and vitamins.  This salad can be a main dish or a healthy tasty snack that is well balanced with protein, carbohydrates, and fat. You can use cooked turkey of chicken for this recipe - perfect for using holiday dinner leftovers!  
Makes 4 servings

1 tablespoon toasted sesame seeds
1 tablespoons slivered almonds
large cabbage head, thinly sliced
2 finely chopped green onions
12 ounces chicken breasts, cooked and roughly chopped
1/3 cup unsweetened pineapple juice
cup rice vinegar
1 tablespoon low-sodium soy sauce
2 teaspoons sugar
1 tablespoon toasted sesame oil
teaspoon freshly ground black pepper

Combine the sesame seeds, almonds, cabbage, onions and chicken breast in a large bowl.

Mix the pineapple juice, rice vinegar, soy sauce, sugar, sesame oil, and pepper in a separate bowl then pour over the salad mixture; toss lightly and chill overnight to let the flavors mingle.

Nutritional Information per serving: 208 calories, 24 g of protein, 14.2 g carbohydrates, 7.5g fiber, 7 g fat, 1 g saturated fat, 237 mg sodium

Vegetable Tofu Stir Fry
Tofu is very easy to digest and is an excellent alternative source of protein if you don't want to eat meat.  Replace the fresh vegetables with a package of frozen pre-cut stir-fry vegetables if you're short on time. You will still get the same nutritional value.  You can also replace the brown sauce with a store-bought Asian marinade or teriyaki sauce, just make sure you read the labels and choose healthy organic marinades that are low in sugar, sodium, and low in calories.
Makes 2 servings

1 tablespoon grapeseed oil
medium onion, sliced
1 tablespoon grated fresh ginger
2 cloves garlic, minced
8 ounces firm or extra firm tofu, drained and diced into bite size pieces
2 tablespoons rice wine vinegar
1 tablespoon honey or sugar
1 tablespoon low-sodium soy sauce
1 teaspoon cornstarch mixed with 1 tablespoon cold water
2 cups chopped broccoli
1 red pepper, thinly sliced
cup thinly sliced jcama
1 cups mushrooms, sliced
tablespoon toasted sesame seeds
1 cup of steamed brown rice

Heat the oil in a large wok or skillet over medium heat.  Stir in the onions and cook for 1 minute, or until onions are clear and lightly brown. Add the ginger and garlic and cook for an additional 30 seconds. Stir in the tofu and cook until golden brown on all sides, about 4 minutes.  Remove the tofu mixture from the wok or skillet and drain on a paper towel.

In a small sauce pan, combine cup of water with the rice wine vinegar, honey or sugar, and soy sauce and bring to a simmer. Cook for 2 minutes and stir in the cornstarch mixture. Let simmer until the sauce thickens and set aside.

Add the broccoli, pepper, jcama, and mushrooms to the large wok or skillet. If necessary, add a teaspoon of oil.  Saut the vegetables for 2 minutes over medium heat, add the sauce, and cover and cook for another minute or two, until the broccoli is bright green and tender-crisp. Add the tofu and sesame seeds and toss to coat evenly.

Heat thoroughly and serve each plate with a cup of steamed brown rice.  


Halibut with Mango Salsa
Halibut is also a cold water fish that is packed with healthy fish oils and protein.  Halibut is a bit denser then some of the other fish so you will definitely feel satisfied when you are finished eating.  This mango salsa can also be used with chicken, salmon, trout, sole or turkey.   
Makes 2 servings

1 large ripe mango, peeled and diced
small red pepper, seeded and diced
1 medium tomato, seeded and diced
1 whole scallion, chopped  
2 tablespoons minced fresh ginger
1 clove garlic, minced
Juice of 1 lime
3 tablespoons chopped cilantro
2 (6-ounce) halibut fillets
teaspoon sea salt or Himalayan salt
teaspoon freshly ground pepper

Preheat oven to 350F.  In a medium bowl combine the mango, red pepper, tomato, scallion, ginger, garlic, lime juice, and cilantro. Mix well, cover, and refrigerate until ready to serve.   

Season the fish fillets lightly with sea salt or Himalayan salt and pepper and bake in a non-stick baking dish at  350F for 10 to 12 minutes, or until flesh is white and opaque.

Drizzle the salsa over the fish and serve immediately.

Nutritional Information per serving: 357 calories, 46 g protein, 29 g carbohydrates, 3.8 g fiber, 5 g fat, 416mg sodium


Blueberry and Banana Buckwheat Pancakes
Try your buckwheat pancakes without the syrup, especially if you are diabetic, and savor the natural flavors of the bananas and blueberries. Blue Corn and Yellow Corn pancake mixes are also yummy alternatives and healthier than using refined white flour!
Makes 2 servings

2/3 cup Buckwheat pancake mix (Arrowhead Mills) to make four 5"-inch pancakes
1 egg
2 teaspoons of canola oil
cup fresh cut bananas
cup blueberries  
cup of water
1 tablespoon pure maple syrup (optional)

Stir pancake mix, egg 1 teaspoon of canola oil and water in a bowl until all of the lumps disappear. Add half of the blueberries and bananas to the mixture.  Heat the canola oil in a medium heavy skillet or griddle pan over medium (or eliminate the oil if you are using a non-stick pan and heat the pan until a drop of water dances on the surface). Cook until bubbles form over the surface, turn gently, and brown the other side.
To serve, top the pancakes with the remaining blueberries and bananas.

Nutritional Information per serving-2 5" pancakes: 396 calories, 8 g protein, 90 g carbohydrates,  10 g fiber  2 g fat, 2 g saturated fat, 580 mg sodium


Turkey Lasagna
Here's a recipe that's a healthy alternative to lasagna that uses ground beef. This turkey lasagna is delicious and only has 4 grams of saturated fat per serving, which comes from the low-fat mozzarella cheese.  
Makes 6 servings

9 whole wheat lasagna noodles
1 tablespoon olive oil
1 pound lean ground turkey
1 medium yellow onion, chopped (about cup)
2 cloves garlic, finely chopped
4 cups marinara pasta sauce or your favorite flavor
6 cups of fresh raw spinach
5 fresh basil leaves
4 cups low-fat cottage cheese  
1 cups shredded low fat-mozzarella cheese
4 tablespoons grated Reggiano Parmigiano  


Pre-heat the oven to 350F.

Bring a large pot boil 6 quarts of lightly salted to a boil, add the noodles and cook until they are al dente, soft but still firm.  Drain in a colander, toss with 1 tablespoon of olive oil, and lay flat to cool on a cookie sheet to prevent sticking.

Heat a large skillet over medium heat and add the ground turkey, onion, and garlic and cook until the turkey is browned, about 10 minutes. Drain off any excess fat. Add the marinara sauce and mix until all of the turkey is covered with sauce. Turn down the heat to low and simmer for 5 minutes.

In a double boiler with a steamer top, steam the spinach for about 3 minutes or until wilted. Remove from heat and set aside to cool.

Spoon a thin layer of the sauce into an ungreased 10" x 8" x 2"baking dish and arrange a single layer of noodles (about 3, cut to fit if necessary) on top, slightly overlapping. Spread about 1/3 of the turkey sauce over the noodles. Cover the turkey with the basil leaves and all of the spinach.  Cover the spinach with half of the cottage cheese. Sprinkle 1/3 of the mozzarella on top.

Continue layering with three more lasagna noodles, 1/3 of the turkey sauce, and the remaining cottage cheese. Finish with the last layer of noodles, the remaining turkey sauce and, the remaining mozzarella cheese. Sprinkle the grated Reggiano Parmigiano on top.

Cover with foil and bake for 30 to 40 minutes, or until bubbling. Remove the foil and bake for another 5 minutes, or until the cheese is golden.

Nutritional Information per serving: 429 calories, 54 g protein, 44.1g carbohydrates, 7.5 g fiber, 14 g fat, 4 g saturated fat,  831mg sodium



Turkey Meatloaf
This is a perfect dish to make ahead then cut into serving size pieces and store in the fridge or the freezer.  And if you have any leftovers, it makes a tasty sandwich on whole wheat bread.
Makes 4 Servings

1   pounds ground turkey, 7% fat
1 large egg
  packet dry onion soup mix
  cup chopped red pepper
  cup rolled oats
1 tablespoon ketchup
Pinch of black pepper


Preheat the oven to 350F. Lightly grease a 9" x 5" x 3" loaf pan with oil or cooking spray. In a large bowl, mix the ground turkey and egg until well combined, and blend in the dry soup mix, red pepper, oatmeal, ketchup, and pepper. Turn the mixture into the prepared loaf pan, tamp down, and bake for 45 to 60 minutes, or until cooked through.

Nutritional Information per serving: 239 calories, 43 g protein, 6.4 g carbohydrates, 1 g fiber, 4 g fat, 1 g saturated fat, 572 mg sodium

California Fruit Salad

Fresh fruit is refreshing and light! The coconut flakes are a great added touch that creates a little extra sweetness!
Makes 2 servings

1 cup fresh pineapple chunks or canned in natural juices, drained
1 cup sliced strawberries
cup blueberries
1 orange, peeled, sectioned, and cut into pieces
1 apple, peeled and chopped
2 tablespoons raw coconut flakes

In a large bowl mix all the fruit together gently.  Turn out into individual serving bowls, sprinkle with coconut flakes and serve.

Nutritional Information per serving: 172 calories, 2.4 g protein, 40.1g carbohydrates, 7.6g fiber, 2.3 g saturated fat

Quick-and-Easy Chicken Caesar Salad
Choose a healthy Caesar dressing to make this salad complete.  I recommend Annie's Naturals Ceasar Dressing and Newman's Own Organic Creamy Ceasar Dressing but remember to compare the brands and read the list of ingredients.
For convenience, you can grill the chicken on a countertop electric grill. (See Grilled Chicken Breast recipe.)
Makes 1 serving

4 ounces grilled skinless boneless chicken breast, chopped into pieces
5 cups of chopped raw romaine lettuce (about a head)
1 tablespoon Parmesan cheese
2 tablespoons Caesar dressing
2 teaspoons freshly ground pepper
Juice of fresh lemon

Combine all of the ingredients except the lemon juice in a sealable container and shake vigorously for 20 to 30 seconds, turn out onto plate and sprinkle with lemon juice.

Nutritional Information per serving: 302 calories, 32.9 g protein, 9.7 g carbohydrates, 4.9 g fiber, 14.2 g fat, 2.3 g saturated fat, 335 mg sodium

Poached  Wild Salmon
Poaching is one of the best ways to prepare fish so that you keep some of the healthy oils.  Unfortunately, healthy oils are very sensitive to light, oxygen and heat and they are easily destroyed.  Udo Erasmus, Ph.D., a pioneer in the study of healthy fats, claims that it is best to eat fish raw (sushi, sashimi style) to preserve the healthy fats but if you must cook your fish then poaching with the skin on would be the best method.  But to be sure you get your daily does of healthy oils, it may be best to take a supplement. Author and health expert Dr. Joseph Mercola recommends Carlson's fish oil supplement. You can read more at his website www.mercola.com
Makes 2 servings

onion, thinly sliced
1 lemon, thinly sliced
teaspoon sea salt
teaspoon whole peppercorns
1 sprig of dill or teaspoon dry dill weed
1 sprig of parsley
2 (4-ounce) wild salmon fillets or salmon steaks

Combine 2 cups of water with the onion, lemon, salt, peppercorns, dill, and parsley in a large skillet over high heat and bring to a boil. Once boiling, reduce the heat to medium, cover, and let simmer for 10 minutes.

Add the salmon, cover, and continue to simmer for 5 minutes (a little longer for fillets or steaks that are thicker than inch), or until fish flakes easily with a fork. Lift the fillets from the pan with a spatula, discard the residue, and serve.

Nutritional Information per serving: 226 calories, 24.4 g protein, 6.15 g carbohydrates, 1.2 g fiber, 9.2 g fat, 1.4 g saturated fat, 50 mg sodium

Black Bean and Corn Salad
This salad is one of my favorite side dishes to pair with fish.  Black beans and corn both have lots of fiber so this dish will definitely leave you feeling full and satisfied.  The fiber will also slow down the absorption of sugar into your blood stream so you will continue to burn fat! Black beans are an especially good choice for diabetics.
Makes 4 servings

1 (14-ounce) can black beans, rinsed and drained
2 cups canned corn kernels, drained  
1 medium red bell pepper, seeded and chopped
1 medium tomato, chopped
  red onion, chopped
1 teaspoons ground cumin
1 teaspoon hot sauce
Juice of 1 lime
1 tablespoon olive oil
1 tablespoon dry cilantro
1 teaspoon freshly ground black peeper

Place all of the ingredients into a large bowl and toss until well combined.  Let stand for 15 minutes to allow flavors to merge and serve as a side dish or as a snack.

Nutritional Information per serving: 226 calories, 11 g protein, 35 g carbohydrates, 9 g fiber, 2 g fat, 313 mg sodium

Jeanette's California Sunshine Protein Smoothie
A smoothie is an excellent choice if you have to have breakfast on-the-go!  If you are picking up a smoothie at the gym or local smoothie shop, be sure to ask about all of the ingredients that are being added so you don't get one filled with sugar and a few extra hundred calories!  Some of my favorite meal replacement shakes and supplements that are packed full of nutrients are available from Isagenix Isalean Shake, Living Fuel Rx SuperGreens, and Udo Erasmus's Wholesome Fast Food. The good news is, it only takes a few quick minutes to make a shake at home. Not only will you know exactly what's going into your shake, it's also bursting with flavor that you won't find in any powdered mix!   
Makes 1 serving

About 1 cup ice
1 cups water  
1 ounce vanilla whey protein (The goal is to get 25 to 30 g rams of protein, so you may need more than 1 ounce depending on the brand.)
banana, sliced
cup orange juice
1 cup mixed berries

Put the ice and water in the blender first and top with the vanilla whey protein, banana, orange juice and mixed berries.  Blend on high speed for 1 to 3 minutes, or until smooth.
 
Nutritional Information per serving: 327 calories, 32 g protein, 50.9 g carbohydrates, 5.6 g fiber, 2 g fat, 1mg sodium

Asian Chicken Stir Fry  
This is an easy meal to fix when you just don't have a lot of time. When you buy Asian sauces and marinades such as teriyaki, read and compare the ingredients and watch especially for sodium and sugar, which should be as low as possible. Whole Foods, Annie's Naturals and Steel's Gourmet Foods and other markets have selection of organic sauces and condiments including organic teriyaki sauces. Whichever brand you choose only use up to 100 calories per serving of sauce.

Makes 1 serving

Marinade:
1 tablespoons grated fresh ginger root
1 teaspoon sesame oil
1 teaspoon granulated garlic powder
2 tablespoons of Worcestershire sauce

Stir Fry:
2 tablespoons dark sesame oil
1 clove garlic, finely chopped
4 ounces boneless skinless chicken breast, cut into strips
2 cups frozen stir fry vegetables
2 tablespoons home made marinade or purchased Asian marinade or teriyaki sauce


For the marinade, combine all of the marinade ingredients into a small bowl and mix with a metal spoon.

For the stir fry, heat 1 tablespoon of oil in a wok or deep-sided skillet over medium heat. Add the garlic and cook until golden, stirring constantly. Place the chicken in the pan and cook for about 4 minutes on each side, or until golden brown. Remove the chicken from the pan and set aside.

Heat the remaining tablespoon of oil in the wok or skillet over medium heat. Add the vegetables and the marinade/teriyaki sauce and stir fry until the vegetables begin to soften. Add the cooked chicken strips, combine well, and continue to cook for 2 to 3 minutes. Serve immediately.


Nutritional Information per serving: 360 calories, 28 g  protein, 22 g carbohydrates, 4 g fiber, 15.5g fat, 2 g saturated fat, 755 mg sodium

Broiled Sirloin Steak
When you are choosing red meat from your grocery store, look for organic beef.  Healthy beef can only come from healthy cows! Remember four ounces of steak is one serving. That's about the size of a deck of cards.  Most steaks you get at restaurants are approximately 2 to 4 servings, which contributes to the bad rap that red meat gets simply because our serving sizes are too big and out of control!
Makes 1 serving

3 tablespoons red wine vinegar
1 clove garlic, minced
1 tablespoon Worcestershire sauce
tablespoon olive oil
1 (4-ounce) top sirloin steak  
onion, sliced
teaspoon dry parsley

In a small bowl, mix the red wine vinegar, garlic, Worcestershire sauce, and olive oil to make a marinade. Place the steak in a re-sealable plastic bag, pour in the marinade, seal, and refrigerate for at least 30 minutes or as long as overnight.
Preheat the broiler.  Cover a grill pan with place foil to catch the drippings and then place the grill rack on top of the pan. If you don't have a grill pan you can use any oven safe pan. Place the marinated steak topped with the onions on the pan and broil for 10 to 15 minutes or until the meat reaches your desired level of doneness.  Turn the meat after the first 5 minutes.  A thick steak is going to require a longer cooking time.  Remove steak to a warm plate, garnish with the parsley, and serve.

Tomato and Red Onion Salad
The tomato is actually a fruit that is celebrated around the world and used in several recipes. The most talked about and researched phytonutrient found in the tomato is lycopene, which has been shown to protect humans from several different types of cancer including colorectal, prostate, breast, endometrial, lung, and pancreatic.
Makes 4 servings

8 Roma tomatoes, diced
red onion, diced
1 tablespoon olive oil
8 tablespoons balsamic vinegar
teaspoon salt
teaspoon freshly ground black pepper
2 teaspoons minced fresh oregano
1 teaspoon Dijon mustard (optional)

Place the tomatoes and onion in a large bowl and drizzle them with the olive oil and balsamic vinegar.  Season with salt, pepper, and oregano and toss until everything is well combined.  Cover the bowl with plastic wrap and refrigerate until ready to serve.   If you'd like, you can add a teaspoon of Dijon mustard, which is only 5 additional calories and a great way to spice up the dish.

Nutritional Information per serving: 58 calories, 1 gram protein, 10 g carbohydrates, 1.7 g fiber, 3.6 g fat, 160 mg sodium

Chef Ronnda's Caramelized Apples
If you love apple pie then you will love these caramelized apples.  They are actually very light -- and delicious!
Makes 1 serving

1 green apple, peeled, cored, and sliced into thick slices
1 teaspoon chopped fresh thyme
teaspoon vanilla extract
1 ounce maple syrup
teaspoon lemon juice
1 tablespoon olive oil
1 tablespoon slivered almonds

In a large bowl, toss the apple, thyme, vanilla, maple syrup, and lemon juice until the apples are completely coated.  

Heat the oil in a large skillet over medium heat and add the apples.  Cook for 3 to 5 minutes, stirring frequently until the apples are slightly brown but still firm.  Remove from heat and serve garnished with slivered almonds.

Nutritional Information per serving: 274 calories, 1g protein, 36.2 g carbohydrates, 2 g fiber, 14.9 g fat, 1.9 g saturated fat, 3 mg sodium















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