Lasagna with Homemade Speghetti Sauce

lasagna2Looking to stock your freezer for the coming colder months? Try this amazing Lasagna that will be sure to impress your family. The homemade spaghetti sauce does double duty when used on your favorite pasta.


Breakfast Smoothies

Fruit_Smoothie_RecipesSome mornings we are in such a rush, I don’t have time to make a breakfast or let the kids eat at the kitchen table. Those are the mornings I reach for my Ninja. My Ninja blender that is. Smoothies are so versatile and are a great way for the kids to have a healthy breakfast without the crumbs in the back seat. Read more…

Healthy Meal Planning

Since starting Muay Thai in September, I thought I was eating clean and healthy, but recently sat with a friend who showed me I could be doing so much more.
My friend has educated hundreds of people on the Weight Watchers program and she was happy to give me a few tips to get me started. I created a chart that I use daily to track my food intake.

food chart

I was told that due to my level of activity (working out 3-4 times a week), I need to eat 3 proteins a day. Normally, I should only eat 2.
Here are some examples for serving sizes:

2 eggs
5 oz chicken/fish
4 oz beef/pork
½ can tuna
1 c up cottage cheese

1 pc bread
2 pc diet bread
1 6” wrap
½ English muffin
¼ cup rolled oats
½ cup cereal (sugar free)
¼ cup dry rice
½ potato
3 cups popcorn

1 cup green vegetables
½ cup coloured vegetables

½ banana
½ cup blueberries
1 cup red berries
1 cup grapes
medium apple, orange
½ cup melon

½ cup milk
6 oz yougurt
1 oz cheese
½ cup cottage cheese

½ oz nuts
2 tbsp peanut butter
1 tsp oil/margarine

Xchange (100 calories)
4 oz wine
snack bar
salad dressing

These are some great guidelines to start with. Each week I will be posting a new menu plan so check back often!

Perogie Soup

perogie soup copy
3 lbs. approx russet potatoes
3 cups of shredded cheddar cheese
1 lb sliced bacon cooked and crumbled
4 cups milk (2% or skim)
1 1/2 cups half & half
1 can [14.5 oz] chicken broth
1 8 oz light sour cream
1/2 cup of all purpose flour
6 chopped green onions + extra for garnish
5 Tbsp butter
2 minced shallots/red onion [about 1/3 cup]
3 cloves garlic, minced
1 tsp ground mustard
1+1 tsp salt
1 tsp black pepper

This is a great recipe to reach for if you have tons of left over baked potatos. Or if you’re planning on making potoatos for supper any how, make a few extra. If you don’t have potatos already made, lets start from the beginning.

Preheat the oven to 400°F. Scrub the potatoes, and remove any blemishes. Leave the skins on. Pierce with a fork, then wrap in aluminum foil. Bake in the oven for 1-1 1/2 hours until fork tender. Remove from the oven to cool down.

In a large pot or dutch oven, cook the bacon until crisp. Reserve 2 tbsps of bacon grease and discard the rest. Remove the bacon from the pot and set it aside for later. Add the 2 tablespoons of bacon grease back into the pot and cook the 2 finely minced shallots until translucent. Add the minced garlic and cook for another 2 minutes. Make sure you don`t over cook. Add the green onions and cook until tender. Add 1 tsp of salt and 1 tsp of pepper.

Assuming your pototos have had a chance to peel, cut each potato in half and scoop out the potato with a spoon. You can also chop up the pototo and add the skin into the soup as well, but I prefer a creamier soup. Take this opportunity to mash or stir your potato to the consistency you like. I used a potato masher to break down my potato. Add your can of broth. Remove from stove while you prepare the sauce for the soup.

Now in a medium stove top pot, melt the 5 tablespoons of butter then add 1/2 cup of flour, 1 teaspoon of salt, 1 teaspoon of dry mustard and black pepper to taste. Stir with a whisk until flour becomes a paste and slightly cook the flour.
Gradually whisk in the 4 cups of milk. Make sure you completely incorporate the flour mix into the milk. Bring to a boil stirring constantly, then lower the heat to a simmer. Allow the sauce to simmer for 4-5 minutes, until the flour has cooked. The sauce will appear thick.

Add 1 1/2 cups of low fat half & half and 3 cups of shredded cheese. Feel free to keep a bit out of the recipe to top the soup with later. Stir until the cheese has completely melted.

Add the sauce mixture into the potatos and place back on the heat. Add in the cooked bacon. (Reserve some if you wish to garnish with later) Bring the mixture up to a low simmer for 15-20 minutes. You can adjust the consistency of the soup by adding more chicken broth or milk. Also adjust for taste, adding more salt or pepper if needed.
Once soup is completely heated through, serve in a bowl and garnish with any of the following: chopped green onions, shredded cheese or bacon.