Weight-Loss Recipe: Diva Quinoa Quench

Diva Quinoa Quench
1 cup cooked quinoa
1 oz. almonds, chopped
1 oz. raisins
1/2 cup low-fat organic milk

Preparation: Cook quinoa as directed on package in a saucepan or rice cooker. Combine cooked quinoa, almonds, and raisins in a bowl and top with milk.

Makes 1 Serving
Nutritional Value: 374 calories; 14 g protein; 52 g carbs; 12.5 g fat; 6.5 g fiber; 60 mg sodium
Notes:

To make this recipe vegetarian, use soy or rice milk.

To cut the fat, skip the almonds and use fresh fruit like 1/2 banana or some berries.

Benefits of quinoa:

Quinoa is a light, fluffy, and slightly crunchy whole grain that is gluten free. It is naturally extra-low in fat and is sodium, and sugar free. Quinoa provides more amino acids, enzymes, vitamins, minerals, fiber, antioxidants, and phytonutrients than most other grains!

Quinoa is a great when you need an alternative to your every day oatmeal. Also, consider other cereals you may be consuming that are full of sugar and other fattening ingredients that are unhealthy. See my blog "Food Facts: Cereal".

Yes, carbs are an important part of your diet even when you are trying to lose weight--learn more in my blog "The Carb Defense".

Diva Reduction Recipes
“Fit Meals in Minutes”
“Combining quick and convenient with sound nutrition!”You will find over 35 weight-loss recipes in MY DIVA DIET: A Woman's Last Diet Book!

Also, I hope you ordered your "Shopping Pocket"!

Weight-Loss Recipe: DIVA Beet and Chicken Salad

Diva Reduction Recipes
“Fit Meals in Minutes”
“Combining quick and convenient with sound nutrition!”

Diva Beet and Chicken Salad
1 beet, cooked, cooled and chopped
3 oz. chicken breast (from a rotisserie chicken), chopped or shredded
2 cups organic spring mix salad
1/3 cup carrots, shredded
1/3 cup peas, cooked and cooled
1 tomato, chopped
1 Tbsp. Balsamic vinaigrette dressing

Preparation: Place beet in small saucepan and boil for about 20 minutes or until al dente. Set aside and let cool slightly. While the beet is cooking, carve out the breast from your rotisserie chicken, cut into small pieces and set aside. Mix together spring mix, carrots, peas, and tomatoes. Add the beet and chicken (cold or warm). Toss with Balsamic vi

naigrette.

Makes 1 Serving
Nutritional Value: 

• 360 calories
  
• 33.2 g protein
  
• 31.5 g carbs 
  
• 9.5 g fat 
  
• 8.3 g fiber
  
• 355 mg sodium
  

NOTES: If you are a vegetarian or vegan, just skip the chicken! Try adding eggplant OR fresh, unsalted almonds instead!  

FYI:

Poultry (lean chicken and turkey) should be organically (grass-fed) raised and always choose the lean pieces, without the skin!  Chicken is a great source of protein, niacin, B vitamins and other nutrients.  Chicken promotes optimal health, energy production, heart health, and bone health.  

Beets are high in nutrients, low in calories, and contain almost 4 grams of fiber in 1 cup!  They contain phytonutrient pigments that provide powerful antioxidant protection.  Beets are also rich in folate, which is a B vitamin that is important for a healthy heart and essential for normal growth tissue.  

This is a great summer dish, easy to make and great for weight loss!  

Weight-Loss Recipe: Diva Tuna Mixture

Diva Tuna Mixture
12 oz. solid white albacore tuna (canned in water or fresh),
2 Tbsp. healthy mayonnaise
1/2 cup white onion, diced
1 1/2 cup celery, diced
1 kosher pickle, diced
1 tsp. lemon juicePreparation: Thoroughly rinse tuna if using canned. In a bowl, mix together the tuna and mayonnaise. Add diced onions, celery, pickle, and lemon juice. Mix until all ingredients are well combined.

Makes 3 to 4 Servings — Recommended Serving Size: 3/4 cup
Nutritional Value Per Serving:

• 216.7 calories
  
• 32.5 g protein
  
• 3.7 g carbs
  
• 7.7 g fat
• 0.5 g fiber
• 467 mg sodium
  

Notes: To reduce 100 mg of sodium per serving, eliminate the pickle and add a cucumber instead. To cut the fat in half, use low-fat mayonnaise. To add more fiber, add 1/4 cup chickpeas to the top. This is a great recipe to use as a spread (over some rice cakes), as part of a salad, or in a sandwich.

* Special Notes on Seafood

• For years nutritionists have known that seafood is a top-quality source of protein, containing all nine essential amino acids and enabling us to meet our daily protein needs.
• Seafood has other health benefits:
• It is highly digestible.
  
• It is also considered an excellent source of B complex, calcium, and other minerals.
• It is naturally low in sodium, low in calories, and low in saturated fat.
  
• The omega-3 fatty acids found in some seafood are important for a healthy diet.
  
• Omega-3 fatty acids offer a variety of health benefits, including but not limited to reducing inflammation throughout the body, keeping blood from clotting excessively, lowering lipids in the bloodstream, helping prevent cancer cell growth, and helping reduce the risk of obesity.
• Certain kinds of seafood are excellent sources of omega-3 fatty acids, including salmon, sardines, and tuna.
• Halibut and snapper have high amounts of omega-3 fatty acids, as does other seafood.
• It is difficult to get your omega-3 fatty acids without consuming seafood.
  
• If you don’t like seafood or are a vegetarian, consider supplementing with fish oil or getting omega-3 from leafy green vegetables, nuts, seeds, hummus, some oils, and eggs.

All recipes are from "Fit Meals in Minutes: Combining quick and convenient with sound nutrition!" www.MyDivaDiet.com

Weight-Loss Recipe: Diva Vegan & Vegetarian Meal–Diva Garlic Pepper Veggie Saute'!

Diva Garlic Pepper Veggie Sauté 

To all my Vegetarian & Vegan Divas!

1/2 cup garlic, minced (about 1 whole head)

1 tsp. olive oil
7 mushrooms, quartered
1 red bell pepper, sliced
1 white onion, sliced
3 cups bean sprouts (mung bean) 
1 tsp. black pepper

Preparation: In a skillet, sauté garlic in olive oil on medium heat for 1 to 2 minutes. Add all the veggies and black pepper. Cook until al dente, about 2 minutes.

Makes 2 Servings — Recommended Serving Size: 1 1/2 cups
Nutritional value Per Serving: 164 calories; 9.2 g protein; 28.2 g carbs; 

3.1 g fat;6.1 g fiber; 37.5 mg sodium

Notes: This recipe is for the garlic lover; if you prefer, use less garlic.

Recipe from "Fit Meals In Minutes" section of  MY DIVA DIET: A Woman's Last Diet Book 

Bodybuidling.com 

Barnes & Noble just ordered more! 

FYI on the ingredients!  

Garlic:

The ancient Egyptians believed that garlic was sacred and could enhance endurance and strength. For centuries, garlic has been used for both culinary and medicinal purposes.  It not only adds flavor to a dish, but promotes antioxidant activity and functions as a powerful antibacterial and antiviral agent!  

Mushrooms:

Ever since ancient times, people have thought of mushrooms as being endowed with special powers.  The ancient Romans described them as "foods for the gods" and beleived they were created by lightenening bolts.  Mushrooms (crimini) contain healthy-promoting polysaccharide phytonutrients, are an excellent source of riboflavin, pantothenic acid and niacin, as well as a good source of thiamine, B6, and folic acid.  

Bell Peppers:

Bell Peppers not only add color (green, red, yellow, and orange) to your favorite dish, but have many  health benefits.  Bell Peppers are a rich source of the best health-promoting nutrients available, including antioxidants.  They are an excellent source of vitamin C, E, K, energy producing B vitamins like B1 and B2, and minerals such as manganese and copper. 

Two other nutrients can be found in Red Bell Peppers–carotenoids lycopene and beta-cryptoxanthin (which help with cellular health)!  

Onions:

Onions were used as currency to pay the workers who built the pyramids and because of their spiritual significance were placed on the tombs of the Pharaohs.  The smell and irritating effect that onions have on our eyes, are actually due to their sulfur-containing phytonutrients. Onions have been associated with many health benefits like; reducing risk of heart disease, lowering cholesterol, and reducing blood pressure!  

Mung Bean Bean Sprouts:

The Chines have been growing mung bean sprouts for over 3,000 years.  And in Chinese medicine they are considered to be a "cooling food".  Bean sprouts are extremely low in calories and are cholesterol free.  For one cup of mung bean sprouts 30 cals, 3 g of protein, 6 g carb, and .2 g fat.  They are a great source of plant protein and contain vitamins A, B and E, minerals (calcium, iron and potassium), and enzymes.  

Black Pepper

The pepper plant is a smooth woody vine that can grow up to thirty-three feet in hot and humid climates. After three to four years of growth, peppercorn berries are produced, and this is the part of the plant that gives us pepper. Freshly ground black pepper improves digestion, promotes sweating and urination, and helps stimulate the breakdown of fat cells.

Olive Oil (see full article by HealingDaily.com)

The greatest exponent of monounsaturated fat is olive oil, and it is a prime component of the Mediterranean Diet. Olive oil is a natural juice which preserves the taste, aroma, vitamins and properties of the olive fruit. Olive oil is the only vegetable oil that can be consumed as it is - freshly pressed from the fruit.

Resources (other than Mung Bean Sprouts, Black Pepper, and Olive Oil) from one of my favorite books the World's Healthiest Foods!  

Diva Reduction Recipe: DIVA Frittata

Hello to all of you who are looking for great recipes to help you lose weight and gain health.

Diva Reduction Recipes -- “Fit Meals in Minutes”
“Combining quick and convenient with sound nutrition!”

MY DIVA DIET knows how busy women are these days. We try to balance families and friends, church, pets, household, cleaning, and grocery shopping. Then we have our careers, creative ideas, our looks, etc. The younger generation of women and teenagers try to do it all, too—juggling parents, stepparents, grandparents, siblings, pets, school, friends, sports, hobbies, and parties. As women we are often so busy that we put our health & fitness last, including our abilities to cook and eat healthy meals. This, however, is something we need to change—we need to re-prioritize.

Because we truly want you to succeed with MY DIVA DIET, we have designed quick Diva Recipes that meet the criteria for fat reduction as well as sound nutritional guidelines. You don’t have to give up taste when you eat correctly. In fact, you will learn that wholesome and fit foods taste better than junk food.



Diva Frittata

(contains dairy and eggs)

2 whole eggs + 5 egg whites
1/4 cup onion, chopped
1/2 cup mushrooms, diced
1/2 cup raw spinach
non-stick cooking spray
1 Tbsp. Parmesan cheese, grated

Preparation: Pre-heat the oven to 450 degrees. Whip together eggs and egg whites in a bowl. Spray a skillet with non-stick spray and cook veggies on medium heat until al dente. Spray a square baking pan with non-stick spray and pour in eggs and cooked veggies. Top with freshly grated Parmesan cheese. Place in pre-heated oven. Cook until firm, about 15 minutes or until desired texture.

Photos of recipes are real and have not been touched up!

Makes 2 Servings —

Recommended Serving Size: 1/2 of the frittata
Nutritional Value per serving: 172 calories; 20 g protein; 6 g carbs; 7.2 g fat; 2.2 g fiber; 346 mg sodium

Try your frittata with a sprouted corn tortilla or healthy sprouted bread for a great meal any time!

wwwFoodForLife.com

"Food for Life’s breads are healthier because of the live grain difference! Using freshly sprouted, certified organically grown live grains, our exclusive sprouting process significantly increases valuable nutrients."

Food For Life offers:

• Sprouted Grain / Ezekiel 4:9 / Genesis 1:29®
  
• Low Glycemic / Diabetic Friendly
  
• High Fiber
  

And for Special Dietary Needs!
Specialty products to meet all individual dietary needs:

• Gluten Free / Wheat Free Breads
  
• Yeast Free Breads
  
• Allergy sensitive
  

Here is another way you can turn your Frittata into a complete meal idea–a side of:

+ 1/4 cup white, brown or wild rice, cooked, plain

+ 1 cup blackberries (raspberries and blueberries are great, too)
- - - - - - - - - - - - -
Total meal:

301.5 calories
22.3 g protein
35.9 g carbs
8.2 g fat
9.4 g fiber

www.MyDivaDiet.com

Weight-Loss Recipe: Diva Tacos Go Military!

It is with great pleasure to announce a cookbook by Lisa Edwards of MilitaryMomz.com! "This is a color cookbook of recipes from families and friends of soldiers all over the Unites States. Pictures of some of our brave men and women are included.  A portion of all proceeds will be donated to Soldier's Angels!   Check out Military Momz Blog and WAHM Addicts Social Network!

I am so honored that they have put our "Diva Turkey Tacos" in their cookbook! The "Diva Turkey Tacos" recipe can be found in MY DIVA DIET:  A Woman's Last Diet Book and is one of my favorites but I will post it here for you today! 

Diva Turkey Tacos

• 1/2 lb. lean ground turkey
• 1/2 tsp. red crushed chili pepper
• 1/4 tsp. peppercorn melange 
  
• 1/4 tsp. roasted garlic–sea salt blend
  
• 3 sprouted corn tortillas, warmed 
• non-stick cooking spray 

Preparation:  Spray a skillet with non-stick spray and start cooking ground turkey on medium heat.  When halfway cooked, add chili pepper, peppercorns, and roasted garlic–sea salt blend. Constantly stirring, continue another 5 minutes or until done.  Spoon 1/3 of turkey meat into one warm sprouted corn tortilla.

Makes 3 Servings (3 tacos) 

Nutritional Value:  1 taco = 

• 160 calories
  
• 16.5 g protein
  
• 11.5 g carbs 
• 5.5 g fat
• 1.5 g fiber
  
• 221.9 mg sodium

Notes:  Topping the tacos with cilantro, onions, lettuce, and tomatoes adds few calories and lots of good nutrition.  A handful of kidney, pinto, or black beans adds fiber.  Topping with 1/4 avocado or light cheese adds about 7 grams of fat.  Sour cream adds another 3- 5 grams of fat. Try to choose one or the other–not all three (avocado will be the healthier choice)! 

Support our troops and get some great recipes at the same time! Military Momz Menuz Cookbook for only $10.00!

God Bless America

xo Super Diva