Spiralized Carrot Salad With Cilantro

I found great big fat carrots in the Asian section of the grocery store, perfect for spiralizing! (They were labeled “Chinese carrots” but the only difference I can tell is the size). You can use regular carrots, just pick the fattest, straightest ones for spiralizing because they give you the most yield and are easiest. If you don’t have a spiralizer, try a mandoline to julienne them or a y-peeler to make ribbons. Once the carrots marinate in the dressing, they soften a bit but still have some crispness, which we really liked. The sweet cilantro dressing also contrasts nicely with a bit of bite from some crisp red onion.

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1 cup cilantro stems and leaves, loosely packed (about a bunch) – I don’t bother to pull off leaves only, the stems taste great too so just chop ‘em and add them in; it saves a ton of effort.
1 teaspoon extra virgin olive oil
2 tablespoons white vinegar
1/2 teaspoon salt
2 teaspoons sugar (or equivalent sweetener, like stevia or splenda, use whatever you like)
1/2 lb (250 g) thinly spiralized carrots (or julienned, or cut into ribbons) – ~3/4 lb. carrots before cleaning and spiralizing
1/2 cup sliced red onion
 

1. Chop cilantro finely and place in a large mixing bowl. Add olive oil, vinegar, salt and sweetener and stir to blend.

2. Add spiralized carrots and sliced red onion to bowl and toss with tongs to mix well. Let sit at least 30 minutes for best flavor, but may be enjoyed immediately.  Leftovers can be saved in the refrigerator for 2 days and stay totally delicious.

Serves 4 as a side dish

Nutrition Facts: 53 calories, 1 g fat, 9 g carbohydrate, 2 g fiber, 0 g protein

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Quinoa with Tomato, Basil, and Lemon

This whole grain quinoa side dish sparkles with the bright flavors of lemon and olive oil alongside the classic pairing of tomato and basil. It provides heart healthy monounsaturated fats along with fiber and complex carbohydrates.

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1 cup chicken broth
1/2 cup quinoa
4 sun dried tomato halves, very finely chopped
1 teaspoon dried basil
1/4 lemon
2 teaspoons extra virgin olive oil
 

1. Bring broth to a boil and add quinoa, sun dried tomatoes, and basil. Turn heat to low and simmer, covered, for 15 minutes. Turn off heat and leave pot on the burner to steam for 5 minutes.

2. Squeeze the juice from the lemon into the quinoa and add the olive oil. Stir to blend and serve hot.

Serves 2

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These gluten free peanut butter blondies are ridiculously easy to make and dangerously delicious. You’ve been warned. ;)

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19 oz can cannellini beans, drained and rinsed
1/2 cup natural peanut butter
1/2 cup sugar (or equivalent substitute)
2 teaspoons vanilla
1/2 teaspoon salt
1 egg
1/4 teaspoon baking powder
1/4 teaspoon baking soda
1/3 cup dark chocolate chips
 

1. Preheat oven to 350 degrees F. Lightly grease the inside of a rectangular or square baking pan. (9 x 9″ or 9 x 13″ works.)

2. Combine first 6 ingredients in a blender pitcher and process until completely smooth. Add baking powder and baking soda and process briefly just to mix in. Add chocolate chips and stir in by hand with a wooden spoon.

3. Pour batter into prepared pan (sprinkle with extra chocolate chips if desired) and bake 30 minutes or until knife inserted in the center comes out clean.

4. Cut into 16 squares and enjoy!

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Nutrition Facts: 137 calories, 6grams g fat, 17 grams carbohydrate, 3 grams fiber, 9 grams sugar, 5 grams protein

 

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Free Fat Loss Podcast

I recently appeared on Evidence Radio, discussing my approach to habit-based fat loss, calorie counting, macros … and more. Give a listen. There’s lots of usable tips that could make a difference for you in your weight loss journey.

  • Learn why we eat more when counting calories
  • Hear the Core Four habits which you need to lose weight without counting calories
  • Figure out why weighing yourself daily can prevent weight loss
  • What do when you are finally DONE with dieting
  • And the bizarre reason why Armi Legg occasionally ends up eating 1/3 of a can of tuna at the end of the day

http://evidencemag.com/weight-loss-habits/

 

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The Cure for Pre-Vacation Diet Pressure

“Help Georgie! I feel pressure to lose weight fast because I have a TON of trips the next few months and I want to be skinnier and more confident for them.But that pressure makes me go to food for stress-relief!  I do believe I can enjoy the vacation even if I am not at my ideal weight. However, I will enjoy it more if I am happier in my body. When I’m at a lower weight there is less stress about clothes and packing and I’m just more comfortable with myself. I’m not sure how to reconcile these opposing ideas….” -M
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Dear M, I know people who are 100 pounds of skin and bones and stress over clothing and body size as much as anyone who is overweight. Being thin is not one and the same with feeling confident and relaxed, and stressing about your clothes is always an option! If you don’t have items that fit, get some so you can relax without tight waistbands and snug shorts! Likewise, someone who is ANY size but is treating themselves well and daily practicing actions they feel good about can feel accepting of their body even now and have a good time on vacation.

I’d connect acting in a way that aligns with your goals (eating healthfully, appropriate amounts, and not bingeing) to feeling good in your body and skin and enjoying life, not being XX pounds or XX clothing size.

I am a healthy weight, but if I don’t treat my body well: don’t shower, or wash my hair, sleep too little and drink too much coffee, wear stained shirts and eat twizzlers for breakfast, I feel and look like crap.  When we think “I feel fat” it’s usually more accurate to say “I don’t feel good about how I’ve been taking care of myself.”

Thinking about taking care of yourself and practicing daily behaviors that make you feel well-cared for is less stressful (and less likely to result in binge eating) than “MUST. DIET. NOW!” thinking. Make sure you have clothes that fit and flatter you, and take excellent care of yourself before, during and after your travels. That’s the best way to have a ball on your adventures, in my opinion. Excellent care manifests in a healthy body in time, but don’t rush the process. Quick fix diets or restricting food to drop weight rapidly just backfire and often prevent losing weight in the long run! You deserve better.

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