Bacon, Lettuce, Tomato

Summer = BLT’s!  As a kid I remember preparing BLT’s for the six of us by layring piles of toast with mayo, lettuce, bacon, and the key Summer ingredient…. fresh tomatoes from the garden!

Today I put a little twist on the traditial bacon, lettuce, tomato. 
Bacon = turkey bacon from Trader Joes (nitrate free, antibiotic free & sooo tasty!)
Lettuce = Romaine or homegrown compliments of my parents garden
Tomato = if you have forgotten how a real, juicy, red tomatoe is suppose to taste, head to your local farmer’s market ASAP!
Avocado = secret ingredient! 
Mayo = olive oil mayo
Bread = toasted whole wheat bread (I usually like Ezekial sprouted grain but is a little hard to assemble a BLT with this)

Pair your BLT with slices of tomato, corn on the cob, watermelon, or strawberry salad…..
awwww, doesn’t say Summer much more than that meal!

Until next time…
look good, feel good, do good
Sara B.

Sloppy Joes

As I took in 86 degree weather, palm trees, and sun just two days ago in Riviara Maya I had a brief moment that I was excited to come home and get in the Christmas spirit. Now, I look out my office window to 19 degrees and big puffy snowflakes. hmmm, not so sure this is what I had in mind.

Either way, I am home and back to healthified recipes….
I will be sure to share photos of the babymoon soon, J and I splurged and had a professional photoshoot on the beach with a fabulous photographer who captured beautiful photos of the baby bump in paradise 🙂

Sloppy Joes
looking for a quick, delicious, and sloppy meal tonight!?

This is as easy as it gets….
1 lb lean ground beef – prefer grassfed, if you double try 1 lb ground turkey breast
half onion
half green bell pepper
garlic powder
Worcheshire sauce
small amount of honey
saute till flavors are mixed
no measurements, just cook to taste 🙂
Enjoy on a sandwich thin, sprouted grain bun, or whole wheat piece of bread.

Until next time…
look good, feel good, do good

Egg Salad Sandwiches

I LOVE egg salad sandwiches! In fact, egg salad is one of the items J and I often make on Supersized Sundays so we can have an easily prepared and healthy lunch throughout the week.

The first step to making superb egg salad is how to cook the PERFECT hard boiled egg.

Today I am going to let you in on the secret….

Gently place eggs in saucepan. Fill pan with water till it is about 1/2 an inch above the eggs. Turn heat to high and wait for water to boil. When water starts to boil (no earlier or later) set timer for 10 minutes. In the meantime prepare ice bath in medium bowl.
When timer dings remove pan from heat. Carefully remove eggs from the water with tongs and place in ice bath.

Once eggs are cooled, peel and admire their perfection.

Now you’re ready to make Egg Salad…
another loosely adapted recipe from my crossfit buddy Katie…thanks!
Egg Salad Sandwiches

6 eggs – use omega 3 eggs for an added health benefit!
1/4 cup Greek yogurt or plain (I use my homemade yogurt)
1 teaspoon Dijon mustard
1/2 teaspoon prepared yellow mustard
1 lemon
1/4 cup chopped green onions and/or chives
2 tsp pickle juice or relish
dill (optional)
sea salt and fresh ground pepper to taste

In a medium bowl, stir together the yogurt, Dijon mustard, yellow mustard, pickle juice, dill and green onions/chives. Add a squeeze of lemon juice. Chop the eggs into chunks and mix gently with the dressing. Season with salt and pepper.
Place salad covered in fridge for an hour or two so flavors can fuse.

My open faced sandwich with vinegar cucumbers & J’s sandwich with extra yellow mustard and spinach. I also like egg salad on a whole wheat cracker smeared with laughing cow cheese. YUM! Try WASA crackers, Triscuits or good ol’ (wheat) saltines.

Until next time…
look good, feel good, do good

Chicken & Apple Salad Sandwich

This chicken salad was so unbelievable good…you HAVE to try.

You’ll impress your family and friends. Pack up these sandwiches for a picnic in the park or toast the bread to make crispy versions for dinner.
Chicken & Apple Salad Sandwich
3 chicken breast, boiled and shredded…I use the Smart Chicken brand (stoke up when it goes on sale)
1 crispy and juicy apple, sliced and chopped (try organic ones)
1/4 C ish crushed walnuts
1/4 ish C olive oil mayo…found this product last week

2 T ish mustard…any flavor (yellow, honey, dijon)
2 T ish pickle juice or relish
spices: dill, onion, garlic, chives, sea salt….OR shakes of Penzey’s Fox Point Spice
bean sprouts (optional)
avocado (optional)
spinach (optional)

Mix all ingredients together. Make a sandwich and say YUM!

Until next time…
look good, feel good, do good

Meatball Sub with Roasted Veggies

The other day I heard a family member state they had the meatball marinara sub at Subway. Little did they know this is the “worst” sandwich offered at Subway with 580 cals, 23 g fat, 9g saturated fat, 1 g TRANS fat, and 1530g sodium in just 6 inches.

A healthy lifestyle is about having the knowledge….they just didn’t know. That’s why I do what I do with Sara B Consulting, creating one healthy lifestyle at a time!

Here’s a healthier and cleaner alternative to the popular
Meatball Sub
with Roasted Veggies
1 lb lean ground beef…I used 1 lb grass fed beef mixed with 1 lb turkey breast to double the recipe
1/4 c rolled oats
1 large egg white
1 T tomato paste
1 tsp dried thyme
1 tsp oregano, divided
1/2 tsp ground black pepper
2 cloves garlic or 1tsp jarred garlic
olive oil cooking spray
1/2 medium zucchini, cut into 1/2 inch wide strips
1/2 medium red bell pepper, cut into 1/2 inch wide strips
1/2 yellow onion, cut into 1/4 inch wide strips
1 tsp extra virgin olive oil
1 c fresh tomatoes, seeded, chopped and squeezed to release juices, seed and juices discarded
1 tsp dried basil
whole wheat baguette (widest one you can find….I bought mine in the HyVee bakery)
Preheat oven to 400F. In large bowl, combine meat, oats egg white, tomato paste, thyme, 1/2tsp oregano, black pepper, and 1 clove garlic.

Form meat mix into 1 inch balls.

In a small bowl stir together tomatoes, basil, remaining 1/2 tsp oregano, and remaining 1 clove garlic. Toss meatballs in tomato mix to cover them. Spray baking sheet with nonstick spray or olive oil and place coated meatballs on sheet.

Pour any remaining tomatoes on top. On another baking sheet toss veggies with olive oil and place both pans in the oven for 15 minutes. When timer goes off remove meatballs and set aside. Stir veggies and bake for another 10 minutes.
Slice baguette into 4 sections, then slice each piece horizontally so it opens like a book.

Tear out a bit of bread from each section to make room for the meatballs. Toast bread in toaster or under the broiled till crisp.

Open bread, place 2-3 meatballs on bottom section, top with veggies. Enjoy! You may choose to add BBQ or ketchup for addition sauce OR shredded mozzarella.
Nutrients: about 452 cals, 10g fat, 3g sat fat, 59g carbs, 8g fiber, 25g protein

a beautiful side salad to accompany my sandwich
Until next time…
look good, feel good, do good

Apple Turkey Swiss Panini

Apple Turkey Swiss Panini

It doesn’t get simpler than this. A tasty and toasty sandwich on a cold winter day….did I mention it’s 8 degrees out!

Slice Apple and place on whole wheat bread OR Ezekiel 4:9 sprouted whole grain bread OR whole wheat tortilla, I like Amy’s Organics
Layer a slice of Swiss or your choice of cheese on top of apple

Sun-dried turkey from the deli
Heat frying pan with small amount of olive or canola oil. Toast both side on low heat until cheese is melted.
Happy New Year’s to everyone! Bring in 2010 with health and happiness in mind!
Until next time… or next year 😉
look good, feel good, do good