Open face sandwhich

We all love our Subway and Quizno sandwiches ... but! with two slices of bread comes too many carbs. For those who are trying to lose weight sandwiches, and pounds of bread can slow the process. There are two techniques I like to use when faced with burgers, and sandwiches.

#1 Scooping- This is just simply "scooping" out the bulk of the bun, so it makes more of a bowl shape. This is especially great when at a restaurant, because the buns are often soaked in butter, or oil. By taking out the under surface of the bun you take out any unnecessary carbs and fat. This can also be used for bulky subs, english muffins, or bagels.

#2 Open faced- Basically a sandwich minus a slice of bread. I know this isn't rocket science, but a lot of people don't do this. I just put the meat or heavier portions on top rather than the greens. This method is best when making your own sandwiches at home, but obviously you can to this for any two bread meal.

Here is an example of how I made a delicious open faced sandwich.

Ingredients:
Raisin honey sprouted bread-1 slice
Arizona heat mustard- 1 tsp
Parmesan cheese- 1 tbsp
Spinach
Deli meat- chicken (not healthy but...it's what I had)

Directions: I think this should be self explanatory

Tuna Stir Fry

WARNING: MINI RANT

So I work in a cafeteria/ convenient store, and for the most part the food there is Junk. I am also guilty of eating   LARGE amounts of that junk, BUT I know it's junk. With that being said I have a story that is a good example of why programs like Weight Watchers do not promote healthy eating. If you don't know, weight watchers is based on a point system. Pretty much every food out there is worth a certain amount of points based on fat, protein and carbohydrate content. So an apple is one point, but so is a whole egg. These  are two totally different types of food, but now all of a sudden they are equal? Now here is where this concept makes me mad. A girl came to check out her snacks and was calculating her points out loud, "lunchable 7 points, snickers 5 points...and so on. Then proceeded to say, " I just started weight watchers, it sucks having to eat healthy"!? Seriously.... 

I wanted so bad to just say you are going about this all wrong, but obviously that's not my place or job. It was eating me up inside that people are this oblivious to what there putting in their mouth. And these weight loss programs are only enabling these habits. Food is so much more than a point scale, and I can't stress that enough.

OK oK ok I'm done.

Oh sprinkle on some Parmesan cheese!

In typical Rachel fashion, this recipe is a few simple ingredients. It has amazing flavor, and will fill you up!

Ingredients:

Red onion- Lots! (about a half onion chopped up how ever you like)

Broccoli-Lots! 1-2 cups (frozen)

Tuna- 1 can

1 tsp oil (I happened to use coconut oil, but olive oil works or whatever)

Sea salt- to taste

Crushed Red Peppers-optional 

Directions: (5-10 min total)

Microwave broccoli, and open can of tuna. Place oil and onions in a medium sauce pan. Cook on low till onions are tender. Add broccoli and tuna. Cook for a few mins so everything just comes together. Season as you add ingredients. 

Wahla!

Final Product

Tooty Fruity Tuna

Just a quick summer lunch idea!

Ingredients:
1 can of tuna (I prefer white albacore)
2 tbsp Fage 0% Greek yogurt
1tsp Light Agave Nectar (or other sweetener NOT splenda)
1/2 Gala apple cubed
1 Strawberry diced

Directions: Mix together and Enjoy!

Brands I love!

So this blog entry will be a bit different that I normally do. Instead of giving you a recipe I want to share with you guys some of the brands I love! With all the misleading labels, and advertisements, nobody really knows what is healthy and what is not. We see zero calorie, diet, heart healthy, low-fat.....blah blah blah blah blah! If we listened to all those labels then Cherrio's, Special K bars, and Yoplait yogurt would be healthy. As I have said before all those low-fat, sugar free, diet foods are filled with harmful chemicals, and fattening sugars. So how are we suppose to know what brands to trust and which brands are causing us weight gain, kidney failure, diabetes, and constant hunger?! That's were I come in :) I'm sure I will be forgetting items but this is a good list to follow. So here in no particular order are some brands/foods I'm obsessed with and of course that are healthy! 

1. Mary's Gone Crackers-Get rid of those Lay's potato chips! 

2. Justin's Almond butter-Ik you love your Skippy, but throw it out!

3.Fage 0% Greek yogurt-Forget Danon, and Yoplait there not your friends.

4.Synergy Kombucha tea-Skip Starbucks and invest in a Kombucha tea

5.Zevia - Soda should not exist in your vocabulary.

6.Lara Bar-I think the K in Special K stands for Killer.

7.Edens Organic Trail mix-1g of sugars and will still satisfiy your sweet tooth

8.Green & Black Dark Chocolate-Need a chocolate fix?

9. Organic Valley eggs-The kind of eggs you should be eating!

10. Spectrum-oils: The essential fats

11. Madhava- Agave Nectar: Natural Sweetener

12. Simply Organic-spices

13. Ezekiel 5:9-Sprouted grain 

Crazy nuts butter crackers

Everybody's asking for healthy snacks so here is a one of my new favorite healthy snacks! It's a great way to get a dose of protein and fill up! Justin's nut butters on Mary's gone crackers! My favorite nut butters are the  chocolate Hazelnut, and almond flavors.

Justin's Nut Butters

Justin's nut butters come in individual packets which is perfect for on the go or even just to make sure you don't over eat. Nuts are high in fat so its important to eat them in moderation. Also, there are tons of flavors, and their all natural, how could you go wrong with that!

My latest discovery has been Mary's Gone Crackers, crackers. Through my quest to eliminate wheat from my diet I stumbled upon them. They're super crunchy and have a nutty flavor. Also, they're gluten free, wheat free, and organic. They contain flax seed, sesame seed, quinoa, and brown rice. If you get the chance buy a box!

Mary's Gone Crackers-Original

Faux Spaghetti

So If you don't know already I am a huge fan of Bethenny Frankel. She has amazing, healthy, and simple recipes that make your mouth water! My dinner tonight was inspired by her healthy spaghetti dish. There really isn't much too this dish, but its filling and only about 100 Calories...for the whole meal! OH and don't be fooled by the word "spaghetti" because there is a secret ingredient!

SPAGHETTI SQUASH!

Ingredients: 3 servings
1 Spaghetti Squash
3 tbsp Parmesan Cheese
Pesto- I didn't use it but if you like it go ahead
Roasted Pine nuts
Sea salt
Pepper
Tomato

Directions: Cut squash in half (hot dog style) and take the seed portion out. Boil in a large sauce pan til the squash is soft to fork touch. Let cool in fridge until cool enough to handle. Take a fork and scrap out the meat of the squash (it will be stringy like spaghetti!). Mix in salt, pepper, pine nuts with the squash and throw in a side of tomatos. Sprinkle with Parmesan cheese and Enjoy. Seasoning is open for whatever spices you enjoy most!

Chicken Salad Sandwich

Over the past few weeks I have been taking my diet serious. I always eat healthy foods, but sometimes I overeat and to me that's just as bad as eating unhealthy food. I work in a cafeteria so it's hard to avoid the fried foods, and cheesy pastas. BUT! It's something I work on everyday. With summer around the corner I have been modifying my diet to get in swimsuit shape! By that I mean cutting out wheat/gluten, and increasing the amount of protein per meal. Now I don't believe in a low carb diet! Carbs are IMPORTANT! I eat brown rice, quinoa, oatmeal, brown rice pasta, sprouted grain bread, fruits, carrots, potatos etc. Notice how no where in that sentence does it say whole wheat pasta or 100% whole wheat bread! Those are icky and I hope I can make it a permanent aspect of my diet (not just summer). As a side note increasing protein does mean you need to workout, because otherwise its pointless.  For myself I do pilates, run, eliptical, walk, and even use online sites to get different workouts. Anyway's back to food talk! I have been slacking in the meat department because it takes time to cook, and it's expensive. However, I need the extra protein. Forcing my self to have meat for at least one meal a day has lead me to get creative with my chicken! So here is my summer inspired recipe for a healthy chicken sandwich/salad.

Salad
It took me about 15 min to make this meal, and it was so easy! 

Sandwich
I had a half sandwich and ate the rest like a salad. I def was full!

Ingredients: (2-4 servings depending on how hungry you are)

6 oz Chicken

2 stalks Organic Celery

1/2 Apple Chopped (organic gala)

1 7oz container Fage 0% greek yogurt

6 Almonds

Chopped red onion- idk maybe 2tbsp

Sprouted Grain Bread- I used Ezekiel 4:9 brand

Sea Salt & Pepper

Directions- Cook chicken. I just pan fried mine with a bit of coconut oil and sea salt. Chopped almonds and other ingredients. Combine and stir in yogurt. Add salt and pepper to taste. Place on bread or eat in salad form or in my case both! Enjoy :)

This recipe is open for interpretation: maybe add some grapes instead of apples, white onion instead of red, walnuts instead of almonds, sugar snap peas instead of celery or whatever your little heart desires...