Year: 2014

Chocolate Crepes, Filled with Sweet Ricotta

Chocolate Crepes, Filled with Sweet Ricotta
Serves 8

1/2 cup flour
2 tablespoons cocoa
1 tablespoon Splenda (or you can use any other non-calorie sweetener, or table sugar)
8 ounces (250g) low fat ricotta cheese (approximately 1 cup)
2 tablespoons Splenda  (or you can use any other non-calorie sweetener, or table sugar)
1 teaspoon vanilla
1 egg
1/2 cup milk
1/4 cup water
1 tsp melted butter

  1. Combine flour, cacao and sugar in a small bowl.
  2. Mix together ricotta, sugar and vanilla in a small bowl. Set aside.
  3. Combine milk, water, egg and melted butter in a blend. Pulse to mix. 
  4. Add flour mixture, and process until smooth. The batter will be like thin pancake batter.
  5. Preheat a non-stick 6″ skillet over medium high heat.
  6. When hot, spray lightly with cooking spray, and pour a scant 1/4 cup of batter in the middle of the skillet. Immediately pick the skillet up and tilt/turn it until the batter coats the surface. 
  7. Return to heat. When the edges start to curl (approximately 1 minute) carefully flip. 
  8. Cook another 30 seconds. Remove and lay on wax paper that you previously lightly sprayed with cooking spray. Do not skip that step. They WILL stick to wax paper as they cool.
  9. Repeat with remaining batter.
  10. When all are cooked, spread about 2 tablespoons of the cheese mixture over the surface and roll. Set aside and repeat until finished.
  11. Cut into 1 inch long pieces and serve. 
Nutritional data:
Calories:       96
Fat:             3.6g
Sat fat:        1.8g
Chol:         43mg
Sodium:     45mg
Carbs:         9.6g
Fiber:             1g
Protein:       5.1g

Okay. A question for you! Would you consider this a dessert or a breakfast? Why? Please leave a comment below!

I Was a Guest Blogger This Week!

I occasionally guest blog for other people. It’s not too often, but it is fun to reach a new audience. This week I was asked to provide a post for LoseIt! Rather than simply copy it, I will encourage you to go there and read my words. (Then, if you feel that maybe your weight is an issue, you can take the app out for a test drive. It is free!)

Here is a link directly to my blog post.

Also, the podcast is a bit delayed. I won’t make my April 1 goal, but it is getting close! Keep watching here. I have seven great interviews recorded and this podcast is going to be awesome! I guarantee it, or your money back!

Oh, wait. It’s free!

Transition Time is Challenging!

Wow!

I am 4 weeks from launching my first podcast. My podcast will be focused on goal achievement–revolving around my weight loss success, but expanding to any goal and success story. And that work–combined with my full time teaching job, and being a husband/father/son–is keeping me from blogging a lot. But my inactivity here is not a sign of total absence.

I’ve had this blog for over two years, and listened to podcasts for even longer. Starting the bog was simple. But why start a podcast? That seems so challenging. The reason “why” is the exact reason I listen to podcasts instead of reading blogs: time! I can listen to a podcast while doing something else. And when I realized that, I knew that I needed to transition to a podcast. But how?

I was absolutely stumped, until I found the right teacher. Meron Bareket of the Inspiring Innovation podcast invited me to be one of his beta-testers for his podcast-developing bootcamp. He created a course with detailed and simple (I needed simple!) instructions, video tutorials and comprehensive check lists. With his help, I am excited to be so close to launching my own.

Have you ever thought about creating your own podcast? Here is a link to the bootcamp that I tested (and successfully tested, I might add!)

Oh, did I mention: his entire bootcamp is free?

If you are even just curious about what it would take (and it doesn’t take much!) go to the bootcamp page and take a look. The “take a look” costs nothing–but the entire bootcamp also costs nothing, so what do you have to lose?

Please note: this blog is NOT going away. Never. But it will evolve to become a part of a larger platform. I will blog and podcast and both will help each other be even more relevant and helpful.

Do me a favor: After you go to the bootcamp site and take a look (or even sign up?) post a note here in the comments. I’m curious: what are your thoughts about his bootcamp? Are you going to give it a try? Let me know here.

A Quick Question?

Just checking here with all you awesome readers.
I am getting ready to start a podcast, based on this blog, but I need a digital logo (in 1400×1400 pixels, but one that also looks good at 150×150). I need that to submit my podcast to iTunes. The podcast is going to be killer-awesome (hey! I can dream!) but it needs the right image to capture people’s attention. I don’t have those skills.
Here is my deal:
I would like to swap services. You create a striking logo for me, and I will promote you on the podcast and associated blogs (both here on Blogger and on the dedicated domain) for up to 2 months. I will promote you as a sponsor of the podcast, with a 15 second pre-roll at the start of the show, and a 60 second mid-roll at about the 2/3 mark. I will close the show with one additional 10 second reminder of your outstanding services.
In addition to my blog readers, I have a large audience of followers on LoseIt, and am in a large group of world-wide podcasters and podcasters-to-be, many of whom are at the same point as I am.
Who can help? Send me a message and we can discuss details.

If you don’t create digital art, but know someone who does, please forward this to their attention. Thank you! Shoot me an email if you can help!


Another Fun Day Cooking on TV

I was asked to cook on Green Bay’s WLUK Fox11’s “Good Day, Wisconsin!” this morning. I already told you that I was going to make Baked Eggs with Spinach and Feta, and a variety of Crepes on an earlier post.

I also promised to include links so that people who do not live in wonderful northeast Wisconsin can watch me if they want. I am a man of my word.

Here is the link to the Crepes segment. (The Baked Eggs segment isn’t linked.)

I will possibly be going back on in a couple months. Does anyone have any suggested recipes? I need them to be relatively quick to prepare, and appeal to a wide range of people.

Drop me a line with your ideas below. They do not need to come from my blog, but if they are not already on the blog, I will need a recipe or good idea of how it is prepared. I always make everything in advance to work out any kinks (and there are always a few kinks.)

A few stills that I took:

Almost ready for the crepes segment.
Baked Eggs are still in the oven.
Crepes ingredients. Brad Stillmank’s Wisco Disco adds just the right flavors!
Thank you to Emily Deem, Doug Higgins and the entire crew at WLUK Fox11 for the invitation and the warm reception. Everyone made me feel at ease and very welcome. That weekend crew is awesome! The fun interaction that you see on TV isn’t just for the camera. It is real! 

Prepping for Sunday’s Show

On Sunday, I will be making crepes on Good Day Wisconsin. I am making both recipes before Sunday, just to make sure that I eliminate any rust. I don’t make crepes every day. Planning and preparation is important when success is important. If I were cooking for myself, I might be tempted to not worry about details and just “wing it.” But when I am cooking for guests at home, I try to create food as good as possible (which, in my humble opinion, is sometimes as good–or better–than what is available in a restaurant.) When I am cooking on live television, that increases the need to be as correct as possible. So I practice my recipes.
When I made foods on previous shows, I always had all my ingredients out on display so people could get an idea what was necessary. My recipe is very basic: milk, eggs, flour, vanilla, salt, and beer. Yes, beer. (Here in Wisconsin, we can put beer in anything, right?)
Every beer brings its own characteristics. You can’t use just anything. Something like North Coast Brewing Old Rasputin Russian Imperial Stout–a great beer–would add a powerful flavor, as would something hugely hoppy like Dogfish Head 90 Minute IPA. So, I made a test batch tonight. And I know what I am using.
So, you may be wondering what beer I will use. I don’t want to keep you in suspense.
I am going to use Wisco Disco, a fine amber ale brewed by my friend Brad Stillmank and the Stillmank Brewing Company here in Green Bay. It is malty and hoppy, smooth and delicious. You can see in the photo that one can of the four-pack is gone, sacrificed for the test batch. Well, not all of it. The recipe only needed 5 ounces, leaving 11 ounces for my glass!
If you are local, I hope you watch me. (Also, locals will be able to buy some of this great beer!) If not, I will post a link to watch my segments online.

Think happy thoughts for me!

Wooo-Hooo!! I’m Cooking on TV Again!

If you are local to Green Bay, Wisconsin and are available in the morning this Sunday (February 16, 2014) I will be cooking on WLUK Fox11’s “Good Day, Wisconsin!”show. I will be featured in “Cooking With You” with anchor Emily Deem, and my segments will air at approximately 7:50 and 8:50am.

I posted my recipes here a few minutes ago (Crepes and Baked Eggs with Spinach and Feta Cheese.) Emily requested a couple light recipes because we all tend to eat a bit heavier in the depth of the Wisconsin winters. Both of these recipes are very versatile. Crepes can be breakfast, brunch or desserts, and can be sweet or savory. The egg can be used for breakfast, brunch or dinners, and you can replace the spinach and feta with other preferred options. I give basic recipes for both, and then some ideas for variations.

If you are not able to watch me live on Sunday morning, I will again post a link here on Monday so that you can go online and watch me.

We are going to have fun!

Crepes and Baked Eggs with Spinach and Feta Cheese

Crepes
From left to right: strawberry, nutella-strawberry, and lemon
Basic Crepe Recipe
Makes 12 crepes
6 oz milk
5 oz beer
1/2 tsp vanilla extract
2 eggs (room temperature)
1 cup all purpose flour
1/8 tsp salt
1.  Put first four ingredients in a large bowl. Using an electric mixer, mix for 30 second. Add the remaining ingredients and mix for another minute, or until thoroughly mixed and smooth.
2.  Cover bowl and refrigerate for at least 2 hours.
3.  Re-whisk the batter just before you begin frying the crepes.
4.  Preheat 10 inch non-stick skillet over medium-high heat. Spray with non-stick spray.
5.  With the skillet off the heat, pour 2 oz (1/4 cup) batter in the center of the skillet. Tip the skillet so that the entire bottom is covered.
6.  Return to heat. When the top begins to dry and the bottom is beginning to brown, flip using a wooden or rubber flipper. The edges will begin to curl away from the pan at this time.
7.  Fry the crepe for another 10 second. The crepe should be be very lightly brown.
8.  Remove from skillet.
9.  Add fillings, fold or wrap and serve -OR- stack with wax paper between layers for later use.
Nutritional data (per crepe, without any filling):
Calories:           64
Fat:                   1.2g
Sat fat:              0.5g
Chol:           36.5mg
Sodium:       43.8mg
Carb:                 9.2g
Fiber:                0.3g
Protein:             2.7g
Possible fillings are endless:
Sweet
A whole banana, sauteed in some butter
Nutella (or peanut butter) and banana
Nutella (or peanut butter) and strawberry
Any other fruits (fresh or canned pie filling) with whipped cream
Lemon juice and powder sugar
Greek yogurt and your favorite fruit
Your favorite jam/marmalade
Savory
Bacon and eggs (with a touch of cheese)
Ham and cheese
Cream cheese and smoked salmon
Shredded chicken and salsa
Thin-shaved beef with horseradish yogurt
Baked Eggs with Feta and Spinach

Baked Egg with Feta and Spinach
Serve 4

4 eggs, separated
1/4 cup crumbled feta cheese
1 teaspoon of your preferred herb blend (I used Penzey’s Sunny Paris.)
1 cup (packed) fresh baby spinach, finely chopped
Pepper to taste

1.  Preheat oven to 350F.
2.  Spray oven-safe custard cups with cooking spray (or otherwise grease them.)
3.  With electric mixer, beat egg whites until stiff peaks form.
4.  Gently stir in cheese, spinach and herbs.
5.  Divide between the four cups.
6.  With a spoon, create a small well in the center of the egg white mixture.
7.  Carefully slide a yolk into each well.
8.  Place cups on a baking sheet, and place in oven.  Back 10-14 minutes, until the egg white puffs up and browns. The yolk will be hot and thick, but not solid.

Note: in the picture, I topped the egg with a half tablespoon of Greek yogurt. That was unnecessary, and won’t be repeated in the future.

Nutritional data:
Calories:          106
Fat:                    7g
Sat fat:               3g
Chol:           220mg
Sodium:       186mg
Carbs:             1.6g
Fiber:              0.2g
Protein:           9.3g

Alternatives:
Crumbled bacon and finely shredded sharp cheddar
Shedded Swiss and minced mushrooms
Fresh basil, scallion and Parmesan

Do You Need Motivation? Then Find Your Why!

Why?
A powerful question. If you want to achieve something, knowing “how” is important, knowing “what” is important, but knowing “why” is the make-or-break question.
If you currently are working, why are you working? The most likely answer is that someone pays you to do some form of work. If suddenly, the manager of your workplace informed you that beginning tomorrow, no one would get compensated in an way. Everyone would become a volunteer worker. Would you keep working at your current job?
Are you a marathoner? Why? What drives you to run 26.2 miles? Is it because you find enjoyment and fulfill a sense of purpose when you run? Why do you feel fulfilled when you run?
Why do you drive the car you drive? If it is a new car, why are you driving a new car? A ten year old car will get you where you need to go. You drive your specific car because it fills a need, whether it is social need or has capabilities that other cars lack.
If you own a home, why? There are certainly apartments that you could rent or condos to own, but you own a home because it offers something that other buildings don’t
If you are losing weight–or want to lose weight–why?
When you know WHY you need to do something, you will also have your motivation. Webster says that “motive” is “an emotion, desire, physiological need, or similar impulse that acts as an incitement to action.” A motive incites action. It isn’t something that you are assigned. It isn’t a societal standard. It isn’t a wish, or hope, or dream, or prayer. All those are passive. A motive must lead to an action, otherwise is a merely a thought.
I read often on LoseIt, “I need to lose X pounds. Please motivate me!” We can’t motivate you. We can inspire you with our personal success. We can suggest courses of action. We can provide encouragement when journey gets rough (and it will get rough.) But we can’t tell you WHY you want/need to lose. If you don’t know why, you have just placed a large obstacle in your path.
Do you need to lose weight for health reasons, like me? Then your motivation is to regain your health. Do you want to lose weight so you can fit into your favorite outfit? Then that dress/suit/whatever is your motivator. Do you want to go on a flight and not need to ask for a seat belt extender again? (That happened to me in 2005. It was bad, but not enough for me to take action.)
Everyone has a WHY. You need to look inside and honestly ask the question “Why am I doing this?” When you have your answer, you have your motivation. 
However, the next question is “Is my reason important enough to make permanent changes?” That special outfit might not be enough of a reason to take action. That too-short seatbelt was an embarrassment, but it didn’t make me change my actions. After all, you can buy a larger suit. You can ask for a seatbelt extender. (I didn’t…but I could have.)
But you can’t take back that stroke. Or heart attack. Or the loss of a toe to diabetes.  You can’t ask for a do-over after the fact because you were too big to play football with your children, or too embarrassed to go on the beach with your family while on a once in a lifetime vacation.

When you know your WHY and when you know your why is so important that nothing else can stand in your way of success, you will achieve success. Until then, you are just dreaming.
I told you my “WHY”. What is your “Why?” Tell us below.

Uh-oh Smoothies

What happens when the winter chill gets COLD!

A few weeks ago, the air temps in northeast Wisconsin were subfreezing for a few weeks, and then dove down to subzero Fahrenheit numbers and stayed there for 61 continuous hours. Then they warmed back up to subfreezing temps! Woo-hooo!

Many people use a garage fridge to store beverages. You know, things like milk and soda. (And maybe beer.) In addition to beverages, we keep use our garage fridge to store produce, just to save space in the kitchen fridge. We eat a LOT of vegetables and fruits. This gives us the space to prepare several meals at once to make future dinners faster and easier.

(Tip: Frozen clementines and spinach are edible, but not beautifully presentable. When the clementines thaw, their internal texture is a little soggy. The spinach is as limp as if cooked. Like I said, edible…but not pretty.)

But I am a frugal person. What can I do with those food items that are good to eat but not “normal?”

Clementine and Spinach Smoothies!

Serves 2

3 ounces (by weight) Baby Spinach
3 clementines, peeled
1 scoop of protein powder
1 packet of Crystal Light (orange flavor)
1 cup water
1 cup ice (hard to see in that bowl)

  1. Place everything in your blender. I use a Ninja Master Prep.
  2. Blend until smooth (hence the name!)
  3. Pour and enjoy.
  4. Don’t drink too fast. Smoothies will cause ice cream headaches, too.
Each mug holds about 24 ounce (720ml)
Nutritional data:
Calories:      138
Fat:               1g
Sat fat:        0.3g
Chol:         19mg
Sodium:  74.2mg
Carb:         16.9g
Fiber:          2.9g
Protein:     17.2g
Obviously, the options are almost unlimited. Different fruits, different greens, different powders. Use what you have on hand.
What is your preferred combination of fruits and greens in a smoothie?
Give us your ideas below!