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October 25, 2017
Breakfast: "Warm Ginger Latte" - Low Carb
As we near the end of October, my mind is beginning to look to the holidays for some new ideas for healthy warm treats. You know…it’s the little things that put a bright spot in any day and are always fun to share with family and friends. So this week we’re going for a “Warm Ginger Latte” to share over relaxing conversation and a kick-back moment during the hustle-bustle of the holiday season.
Ingredients: (single serving)
• 1/2 tsp. organic, ground ginger
• 1/2 tsp. organic, ground turmeric
• Pinch organic saffron
• 3/4 cup Native Forest brand, non-GMO verified, USDA organic, unsweetened coconut milk
• 1/2 - 1 Tbsp. organic, raw honey
• 1 Mason jar
• 3 Tbsp. boiling purified water
• Dash of cinnamon or cinnamon stick for garnish
• 2-4 Tbsp. organic fresh cilantro, optional for garnish
Add water, ginger, turmeric and saffron to Mason jar and shake well
In small ceramic pot on medium heat, add milk and honey and heat just below a boil
Pour heated milk mixture into the Mason jar, seal, and shake vigorously to create frothy foam…slowly remove the lid and pour into a mug for serving
YOUR HEALTHY PLATE COACH - Rita
September 27, 2017
Breakfast: "Enchanted Egg Bake" - Low Carb
A great brunch dish is something we all desire in our repertoire to help us fill tummies and warm spirits while sharing love with family and friends. All the slicing, dicing and prep work can be completed in advance, allowing precious time to enjoy your invited guests. This week we introduce our ‘Enchanted Egg Bake” to be accompanied by nutmeg-topped cottage on a bed of lettuce or chilled asparagus. Your table is inviting, festive, and worthy of sharing your dedicated love.
Ingredients: (serves 12)
• 8 oz. organic mushrooms of choice, sliced
• 1 large, organic bell pepper, chopped
• 24 small organic chicken sausages, cooked & sliced into pieces
• 4 organic green onions, entire stalk sliced
• 3 oz. organic baby spinach leaves, thinly sliced into small strips
• 3 tsp. organic Italian Seasoning
• 1 cup organic, grated cheese of choice
• 2 dozen organic eggs, well-beaten
Preheat oven to 325 degrees
Combine all above ingredients into large bowl and thoroughly mix
Spray a 9” x13” glass baking dish with organic olive oil spray
Pour combined ingredients into prepared baking dish and bake 60-75 minutes, until firm
Serve your Enchanted Egg Bake with:
A festive cottage cheese bowl topped with a sprinkle of nutmeg on a bed of organic greens of choice
An inviting dish of pre-cooked, chilled, organic asparagus spears
YOUR HEALTHY PLATE COACH - Rita
June 7, 2017
Breakfast: "AM Electric Slide" - Low Carb
Yes, morning is protein time…time to fill yourself with healthful energy! Let’s focus on a nice-n-easy “AM Electric Slide” to start our day. And, as you all know, I will be grilling my beef patties out on my patio grill, so I can enjoy the early morning sunrise and coolness of the day…please, join me!
Ingredients: (single serving)
• 1-2 grass-finished, quarter-pound beef patties
• Season patties as preferred: garlic powder, Old Bay, Italian seasoning, onion powder, etc., or any combination of these
• 1 organic tomato, sliced
• 1/2 cup organic cottage cheese
Season beef patties as preferred
Heat ceramic skillet to medium or turn gas grill to high and place patties onto cooking surface of choice and cook to desired wellness
Serve cooked patties alongside the sliced tomatoes and cottage cheese
YOUR HEALTHY PLATE COACH - Rita
April 26, 2017
Breakfast: "Egg-Bake Skillet" - Low Carb
Hello fellow Qualitarian Foodies…you all know how I just love my iron skillet and we’ve also grown to love our single-pot/pan cooking, so this week I’ve combined the two for our “Egg-Bake Skillet”. Minimal clean-up, hearty breakfast meal, and you even have enough yummies left for “tomorrow”! It’s great to be back on the dance floor of creativity after all our home repairs—I did miss you!
Ingredients: (serves 6)
• 2 cups pre-cooked meat of choice
• 5 organic green onions, chopped
• 6 Tbsp. organic, shredded cheese of choice
• 2 cups organic, fresh spinach, chopped
• 1/2 organic red pepper, chopped
• 1/2 cup organic, sun-dried tomatoes, chopped
• 6 oz. organic mushrooms, sliced
• 1 dozen organic eggs, whipped
• 2 medium-sized organic tomatoes, sliced for top
Preheat oven to 350 degrees
Wipe 10 inch iron skillet with 1/2 tsp. organic olive oil to prepare pan for non-stick cooking
In large bowl, thoroughly mix all ingredients except the sliced tomatoes
Pour combined contents from bowl into the oiled iron skillet & gently place the sliced tomatoes on top
Bake in pre-heated oven until firm (approx. 40 minutes)
Slice like a pie and serve!
YOUR HEALTHY PLATE COACH - Rita
January 18, 2017
Breakfast: "Sunrise Madness" - Low Carb
Wow…another dance-partner specialty again this week!—I’m getting spoiled. Thanks so much for sharing your creations…this comes from my loving husband who surprised with breakfast after my Saturday workout. “Sunrise Madness”, because he said he worked like mad to be sure he was able to ambush me with total surprise! And, he accomplished it beautifully and totally took me off guard…thanks honey, you’re truly amazing!
Ingredients: (serves 2)
CRUST
• 2 cups organic cauliflower, shredded
• 1 Tbsp. organic butter, melted
• 1/2 tsp. salt-free Spike seasoning
• 1/4 tsp. organic, ground rainbow peppercorns
• 1/3 cup organic, shredded cheese of choice
• 1 extra large egg, beaten
Mix all above ingredients together and flatten on parchment paper, lining a cookies sheet, into 2 “pancake” rounds
Bake at 400 degrees for 20—30 minutes until browned and crisp
Let sit for 5 minutes for cooling
TOPPING
• 1/2 cup organic, shredded cheese (1/4 cup for each "pancake")
• 1 cup chopped organic spinach leaves (1/2 cup for each "pancake")
• 4 pieces of previously cooked, very crisp, organic bacon, chopped
• 4 whole, organic eggs
Layer chopped spinach, then grated cheese onto each “pancake”
Carefully crack two eggs onto top of cheese, being careful to keep the yokes whole and toward center of pancake
Sprinkle bacon over egg white, leaving yolks exposed
Bake at 400 degrees for another 10-15 minutes
The presentation is flawless and the taste is to die for!
YOUR HEALTHY PLATE COACH - Rita
December 7, 2016
Breakfast Treat: "Mint Chocolate Supreme"
Really? It’s December already…where did 2016 go? I feel like it was just a flash before my eyes! It was a very good flash though…lots of healthy eating; favorites with exercise like paddle boarding, cycling, water skiing and more; time for rest & relaxation in order to keep the pace…all good! So let’s reward ourselves with a little, fun treat—“Mint Chocolate Supreme”.
Ingredients: (serves 2)
• 1/4 cup organic coconut milk
• 1 1/2 cups spring water
• 1/4 cup organic chocolate chips or chunks
• 1 Tbsp. organic, raw honey
• 3 organic, peppermint tea bags
In small ceramic sauce pan, bring coconut milk, water, and peppermint tea to a boil
Reduce heat and simmer for 15 minutes
Remove from heat and remove tea bags
Stir in chocolate and honey, while mixing well, until melted
Pour into mugs and serve warm...yep! It puts a sweet smile on your face!
YOUR HEALTHY PLATE COACH - Rita
November 30, 2016
Breakfast: Deep "Limbo" Wraps - LOW CARB
We’re starting to feel the chill of winter heading our way, so I’m thinking about beginning the day with a BIG breakfast taste to move our feet (attached to our bodies of course) into a productive creation…Deep Limbo Wraps! This high-protein meal will give you that stick-to-the-ribs meal satisfaction!
Ingredients: (serves 2-4)
• 1 cup left-over, cooked steak, cubed (or meat of choice)
• 1/2 cup organic, yellow bell pepper, chopped
• 1 large, organic green onion, chopped
• 2 Tbsp. canned, organic, diced, fire roasted green chiles
• 4 Tbsp. non-fat, organic, cottage cheese, well drained
• 1 tsp. Old Bay seasoning
• 12 egg whites
Spray a 11”x7 ½” glass baking dish with spray oil, set aside
In bowl, thoroughly combine steak, bell pepper, green onion, chiles, cottage cheese, and seasoning – separate into four servings
Spray 8” ceramic fry pan with spray olive oil and heat to medium heat…add three combined egg whites and cook until ready to turn over and finish cooking second side; slide onto a plate. REPEAT: three more times until you have four egg-white flats.
Fill half of each egg-white flat with one serving of steak mixture and fold egg flat in half…place into baking dish…see picture
Cover and bake in pre-heated oven at 300 degrees until heated to serving temperature
YOUR HEALTHY PLATE COACH - Rita
November 9, 2016
Breakfast: "AM Turkey Hot Trot" - LOW CARB
Woo-hoo…getting close to turkey day—so what, if we’re starting a little early. This week we’re doing the “AM Turkey Hot Trot” to get our blood pumping ‘cause we have lots of holiday cooking ahead. Keep your feet moving with some fast trotting actions to get your body flowing on the dance floor. The evolution of your gourmet morning creation is perfect for a good morning kick-start!
Ingredients: (single serving)
• 4 organic egg whites
• 1/4 cup organic, cooked turkey, cubed
• Spray organic, virgin olive oil
• 1/8 organic onion, chopped
• 2 Tbsp. organic, yellow bell pepper, chopped
• 1 handful organic, baby spinach leaves, chopped
• 1/8 tsp. organic chipotle powder (a little kick)
• 1-2 Tbsp. organic grated cheese
Whisk egg whites thoroughly in bowl, set aside
In non-stick ceramic skillet, lightly spray the oil
Add chopped onions and yellow peppers, sautéed until desired wellness
Add chopped spinach leaves and sautéed until wilted
Add cooked spinach, onions, peppers & chipotle powder to whisked egg whites in bowl
Wipe out non-stick skillet with paper towel, lightly spray oil a 2nd time
Heat skillet with spray oil to medium-low temperature
Add egg white-spinach-onion-pepper mixture to warmed skillet
Cover mixture until medium wellness
Uncover mixture, add cheese to half of mixture and fold 2nd half over cheese for melting
Gently slide onto plate and place into pre-heated, 250 degree oven
Clean up all preparation and cooking mess while omelet finishes cooking in oven (5 to 10 min.)
With a smile…enjoy your creation!
YOUR HEALTHY PLATE COACH - Rita
September 28, 2016
Breakfast: Lindy Morning Steak Bake - LOW CARB
Some of us are still experiencing summer-like weather while others see the signs of fall on their horizon…no matter; we still have some outdoor activities ahead and want to relish those hours of nature rather than preparing complicated or time-consuming meals, am I right? So, after we’ve had our morning nature appreciation on a mountain hike, river stroll, cycle spin, or ocean swim, we want a simple but hearty breakfast, beginning with the extra grilled steak from last evening. We are going for the “Lindy Morning Steak Bake”, while we recuperate from our outdoor activity and browse the paper or hang on the patio with a cup of our favorite morning brew.
Ingredients: (serves 2)
• 1 cup left-over, cooked steak, cubed
• 1/2 cup orange bell pepper, chopped
• 1 tsp. Herbs de Provence seasoning
• 1/2 tsp. onion powder seasoning
• 2 Tsp. non-fat, cottage cheese
• 8 egg whites
Spray a 5"x7" glass dish with spray oil, set aside
In bowl, thouroughly mix egg whites; then add steak, peppers, seasonings, and cottage cheese
Pour combined contents from bowl into oiled glass dish
Bake in pre-heated oven at 350 degrees until cooked (approx. 40 minutes)
YOUR HEALTHY PLATE COACH - Rita
September 14, 2016
Breakfast: Morning Summer Sizzle - LOW CARB
FOOD…do you use it just to cease your hunger pangs, or do you truly give thought to how every morsel that passes your lips helps or hinders the regulation of your appetite, your energy, your sex drive, your sleep, your weight and much more. Supplying our bodies with SMART food, both from directionH and from planned meals, keeps our hormones in balance & happy which regulate every aspect of our life. Remember, to plan low-starch, high-protein, healthy-fats to balance your hormones for a healthier metabolism. This morning we will plan and prepare a great “Morning Summer Sizzle”!
Ingredients: (serves 2)
• 1-1.5 cups cooked, grass-finished ground beef
• 1/2 cup organic, green bell pepper, chopped
• 1/4 cup, organic onion, chopped
• 4 Tsp. non-fat, hormone-free cottage cheese
• 1/2 tsp. Old Bay seasoning (or your choice)
• 8 egg whites
Spray a 5”x7” glass dish with spray oil, set aside
In bowl, thoroughly mix egg whites; then add ground beef, peppers, onions, seasonings, and cottage cheese
Pour combined contents from bowl into spray-oiled glass dish
Bake in pre-heated oven at 350 degrees until cooked (approx. 40 minutes)
YOUR HEALTHY PLATE COACH - Rita
August 31, 2016
Breakfast: "King's Breakfast" - LOW CARB
Good morning…today’s featured breakfast is brought to by my honey…he loves a hearty, filling, yummy meal and wanted to surprise me with his “Kings Breakfast”! Yep, he used all of his favorites, folded into a “heavy” omelet of delicious! It’s BIG and he was delighted to partake in helping me clean my plate…isn’t he just the best!
Ingredients: (serves 1+)
• 3 large organic eggs
• 4 slices, uncured, organic bacon slices, cooked crisp and broken into pieces
• 2 Tbsp. chopped organic spinach, sauteed
• 2 Tbsp. chopped organic sweet onion, sauteed
• 2 Tbsp. chopped organic peppers, sauteed
• 1/3 cup organic, grated cheddar cheese
• 1 avocado, sliced
• Organic tomato, sliced to accompany the omelet
Lay the bacon strips on parchment paper on cookie sheet, place a cover of parchment paper over bacon and bake in oven at 400 degrees until very crisp (approx. 20 min in pre-heated oven); cook, cool until able to break into small pieces
Preheat your ceramic omelet pan to medium and add 2 Tbsp. organic butter to melt
Add spinach, onion and peppers to buttered pan and sauté until all soft
Beat eggs in small bowl and then pour into your omelet pan
Cook first side of omelet, turn omelet over and add bacon and cheese, fold omelet in half, covering the bacon and cheese and slide out of pan onto warm plate and place in 250 degree oven to melt cheese, while you slice your tomatoes to accompanying your omelet
Remove plate from oven, top omelet with avocado, place tomatoes next to omelet and serve your “Kings Breakfast” and remember, you may need to share!
YOUR HEALTHY PLATE COACH - Rita
June 22, 2016
Breakfast: Morning "Moonwalk" - LOW CARB
Yes, we are having a great summer and keeping up our energy with the help of smart planning. This week we are going to Moon-Walk our way to another perfect performance in the kitchen. We all know practice makes perfect, and we just have to do it right. We’ll begin our sunny, summer morning with a no-fuss “Morning Moonwalk”. Sliding your feet so smoothly truly inspires a big smile of success for our healthy morning start-up!
Ingredients: (single serving)
• 1 organic tomato, sliced
• 1 small, organic cucumber, sliced
• 1/2 organic, red bell pepper, sliced
• 1 large, organic stalk of celery, cut into pieces
• 5 organic, romaine lettuce leaves, torn into pieces
• 1 1/2 cups purified water
• 1-3 scoops of ProteinF1rst™
Blend together first six ingredients
Once thoroughly blended, add ProteinF1rst™
Blend a second time until smooth enough to pour into glass
Enjoy your morning “walk” while providing yourself with a great protein-rich meal!
YOUR HEALTHY PLATE COACH - Rita
June 15, 2016
BASIC SMOOTHIE RECIPE USING PROTEINF1RST™ - single serving
Summer FUN means ON-THE-RUN! We all want to enjoy the great, long daylight hours and unintentionally often avoid the task of proper meal planning, which leads to bloating, low energy, sleeplessness, and psychological dissatisfaction with our overall self. Let’s not go there…remember we can indulge in a perfect meal on-the-run, using our Basic Smoothie Recipe (containing ProteinF1rst) and coupling it with our Beyond the Greens™…absolutely a perfect on-the-run summer energy provider. Thank you SuperSMARTFoods! Now I do have time to play, stay healthy, and be comfortable with my choices. Yes, I did resurrect our Basic Smoothie Recipe for all of us to once again indulge and enjoy! HAPPY SUMMER EVERYONE!
Ingredients: (serves 2-4)
• 1/2-1 full cup purified water
• 1/4-1/3 cup coconut milk* (see note below)
• 1/2 cup non-fat Greek yogurt - adds creaminess & keeps you filled longer
• 1-2 Tablespoons organic, ground flax seeds** (see note below)
• 1-3 teaspoons Xyla (100% Xylitol sweetener), to your taste preference
• 1 cup crushed ice or ice cubes
Add all of the above ingredients into shaker bottle and SHAKE!
NEXT add: 1 ½ scoops of ProteinF1rst™ and one or two additional flavorings
Additional flavorings:
1/2 teaspoon unsweetened cocoa powder
1/2 teaspoon pure vanilla extract
1/2 teaspoon cinnamon
1/2 teaspoon pumpkin pie spice
1/4 teaspoon pure peppermint extract
Shake again…insert extra-long straw and DRINK nice, cool, flavorful, smoothie!
Also try…cocoa powder WITH peppermint extract
cocoa powder WITH cinnamon
cocoa powder WITH vanilla extract
other combinations of your choosing and to your taste preference
*Native Forest brand, non-GMO verified, USDA organic, unsweetened coconut milk—can buy by the case online or from Barons or Sprouts; it’s a product of Thailand
**Barlean’s Forti-Flax brand, premium ground flaxseed, USDA organic—can buy at health food store like Barons or Sprouts
YOUR HEALTHY PLATE COACH - Rita
May 25, 2016
PHASE 1 Breakfast: "Rise 'N' Shine" - Low Carb
Step outside, take a deep breath, feel the fresh air on your cheeks—have you been focusing on healthy longevity and maximizing the expression of health within every cell of our body. Sometimes food-prep can seem boring, but I’ve discovered a truly delightful way to my day with an awesome wake-up meal! I am the proud owner of a gas grill, which lives on my patio and often calls my name for attention. I soon realized dinner was not the only meal for this wonderful side- kick of mine…stepping outside in the early morning is an amazing way to begin the day. I discovered a variety of birds grace my backyard trees and joyfully share their songs with me. I decided to fire up my grill’s side burner, set my iron skillet on top, threw in a few thinly-sliced organic, boneless pork chops and began a new morning ritual…single-skillet, camp-style cooking on my patio! Pork chops, two over-easy organic eggs, a fresh sprig of cilantro, some home-made salsa and the Rise ‘N’ Shine was born!
YOUR HEALTHY PLATE COACH - Rita
May 11, 2016
PHASE 1 Breakfast: "Morning War Dance" - Low Carb
Our focus this month is healthy longevity and maximizing the expression of health within every cell of our body. Feeding our bodies toxic, bottom-grade, Frankenfoods prohibits our bodies from producing the thousands of new, healthy cells it relies on to fight infection, maximize immune efficiency, maintain organ & tissue reliability, and promote future well-being. With that in mind we move into our Morning War Dance, a tribal dance traditionally performed before a battle…the battle to fight toxin-intake and move to cleaner eating!
Ingredients: (serves 2)
• 1/2 lb. organic, ground pork - can be hard to find (or ground beef, chicken, or turkey)
• 1/2 tsp. 21 Seasoning
• 1/2 tsp. organic Italian seasoning
• 1 tsp. organic Cajun spices (home-made)
• 1/2 cup frozen, organic chopped spinach, thawed
• 1 Tbsp. organic, maple syrup
• 4 extra-large organic eggs, well-beaten
In iron skillet on medium heat, cook meat until about halfway to fully browned; add seasonings, spices and spinach and evenly toss while adding syrup
Continue tossing mixture until meat is fully browned to your liking; then add eggs
Continue tossing mixture until eggs are cooked; place onto two plates with organic sliced tomatoes and begin your war to cleaner eating!
Cajun Spice Mix
3 Tbsp. organic, smoked paprika
1 Tbsp. Smart Sweet 100% Real Birch Xylitol
1 Tbsp. organic onion powder
1 Tbsp. organic, dried thyme
1 Tbsp. organic mustard powder
1/4-1/2 tsp. organic, ground cayenne pepper
1/4 tsp. Himalayan salt
In small bowl, thoroughly mix all ingredients; store in airtight container for future use
YOUR HEALTHY PLATE COACH - Rita
March 16, 2016
PHASE 1 Breakfast: The Fajita Can-can Omelet -LOW CARB, LOW FAT
Yes, yes…I am listening…you are looking for some simple steps in order to perfect your moves. This week we’re going easy---four main ingredients. Keep it simple, gain some comfort with a protein-focus rather than a carbohydrate-based meal (toss the breakfast toast out—you will be satisfied!) We “can-can” lift ourselves from the carb-addiction cycle with some high kicking movement into the kitchen for a morning “Fajita Can-Can Omelet”!
Ingredients: (single serving)
• 3 organic egg whites, whipped by hand for 1-2 minutes
• 1/2 cup thin-sliced strips of top sirloin steak
• 2-3 Tbsp. thin-sliced strips of organic red bell pepper
• 2-3 Tbsp. thin-sliced strips of organic onion
Spray small iron skillet with olive oil and heat skillet to medium
Add steak, red bell pepper and onion to skillet & sauté until browned then remove to a warm plate
Spray small ceramic non-stick skillet with olive; heat skillet to low-medium heat
Pour egg whites into skillet and cook until eggs nearly solidified — but not until brown (top half of whites will not be quite done)
Add steak, red bell pepper and onion to half of egg white and fold other half over top as seen in picture
Slide omelet out of pan onto warm plate, place in 250 degree oven while you wash up the pans
Remove omelet from oven and warm your heart with a hearty breakfast!
ADD SOME HEALTHY FAT: Use whole eggs and add a couple teaspoons of your favorite grated organic, raw cheese
YOUR HEALTHY PLATE COACH - Rita
March 9, 2016
PHASE 1 Breakfast: Morning Mint Twist
Ingredients: (single serving)
• 5+ oz. organic, non-fat Greek yogurt
• 1/4 cup coconut milk (Native Forest Brand)
• 1 cup purified water or 1/2 water + 1/2 crushed ice
• 2 tsp. Xylitol (real Birch)
• 1/4 tsp. Pure peppermint extract
• 1-3 scoops ProteinF1rst
Garnish with a couple of fresh mint leaves
A powerful blender is great but a shaker bottle works very sufficiently also
Combine first five ingredients in blender or shaker until smooth
Add desired number of ProteinF1rst scoops and hand mix into first five ingredients until fairly blended…add additional crushed ice if desired and press blender’s high speed for quick, final blending or vigorously shake your bottle
Pour your minty, energizing creation into a glass and keep our feet moving on the dance floor with this “Morning Mint Twist”…a simple relaxed number to get a little zing of taste past our lips for a full day of getting-it-done! Keep those taste buds smiling while repelling toxins and making sure we’re on the health floor of life, shunning those inflaming carbs. Who needs them—kick them off the plate while you’re Twisting to the beat and enjoy this week’s dance party!
YOUR HEALTHY PLATE COACH - Rita
March 2, 2016
PHASE 1 Breakfast: The Morning "Chicken Dance"
Ingredients: (serves 2)
• 1 lb. previously seasoned & roasted chicken breast, cubed
• 2 oz. fire roasted diced green chilies in can
• 1/2 tsp. Italian seasoning
• 8 egg whites
• 4 Tbsp. non-fat cottage cheese
• Spray olive or coconut oil
Spray small glass dish with spray oil
(5"x7"x1.5" deep)
Sauce:
• One thick slice of butter
• 1 tsp. 21 Seasoning
• 1 clove garlic, minced
• 1/2 cup coconut aminos
Break egg whites into a bowl and thoroughly whisk until well blended
Gently mix in remaining ingredients (cubed chicken, chilies, seasoning, & cottage cheese); now pour into the spray-oiled glass dish
Bake in pre-heated oven at 350 degrees until cooked (approx. 25 minutes)
Serve with fresh-sliced organic tomatoes, sprinkled with chopped green onions
PHASE 2: Replace non-fat cottage cheese with 1/2 grated cheese of your choice and use 4-5 whole eggs instead of 8 egg whites
Can you hear the music in the back of your mind as you begin moving toward the dance floor to kick up your heels to the Chicken Dance? What? Sure—we wanna have a little fun preparing a sunrise, morning meal…smiling, laughing and enjoying a silly time of our own preparing an easy, tasty breakfast. Let’s do it together!
YOUR HEALTHY PLATE COACH - Rita
December 30, 2015
PHASE 1 Breakfast: Ballet Plié Omelet
Ingredients: (single serving)
• 3 egg whites, whipped by hand for 1-2 minutes
• 1/2 cup precooked, taco-seasoned ground beef
• 4 ring sliced orange bell pepper slices
Spay small ceramic non-stick skillet with olive oil; heat to low-medium
Sauté seasoned ground beef until heated through; remove to small bowl
Rinse out skillet, dry, re-apply with spray olive oil; heat to low-medium
Pour egg whites into skillet & cook until eggs nearly solidified—but not until brown on the bottom (top half of whites will not be quite done)
Add heated, seasoned beef from bowl to half of egg white layer and fold other half over top as seen in picture to form a half-circle omelet
Slide omelet out of pan onto warm plate, add pepper rings and place in preheated 250 degree oven while you wash up the skillet (approx. 8 min) to finish cooking the interior of the omelet
Remove plate from oven and gracefully plié to your success!
PHASE TWO: Replace egg whites with using white + yolk of only two eggs and add 1-2 Tbsps. grated cheese before folding egg over meat
YES! What a wonderful celebration of sharing, caring, and paring. Sharing precious time with one another, caring with giving the perfect gifts, and paring the perfect meals with friends and family for lasting memories. It truly was a time of joy! This week we’re up, up, up on our toes…we’re getting lighter by training your body to use fat for fuel and shunning the carbohydrates. We’re ballerinas in the starting position…plié with a smile, realizing your success is inevitable with DirectionLean and your Healthy Plate coach standing nearby. I am committed to assisting you with balance, creativity, energy and refined movement so you will reach the stars…I plié your efforts!
YOUR HEALTHY PLATE COACH - Rita
November 25, 2015
December 9, 2015
PHASE 1 Breakfast: "Rock'n Shrimp Frittata"
Ingredients: (serves 2)
• 1 lb. cooked shrimp with tails removed, cut into pieces
• 1/2 cup broccoli florets, chopped
• 1/4 onion, chopped
• 4 Tbsp. non-fat cottage cheese
• 8 egg whites
• 1/2 tsp. Old Bay seasoning
• Spray olive or coconut oil
• 5"x7"x11/2 deep glass baking dish
Spray glass dish with spray oil, set aside
In bowl, combine shrimp, broccoli, onion, cottage cheese, egg whites, and Old Bay
Thoroughly mix together contents in bowl
Pour combined contents from bowl into oiled glass dish
Bake in pre-heated oven at 350 degrees until cooked (approx. 25 minutes)
PHASE 2: Replace the cottage cheese with grated cheese of your choice!
A little holiday-rock music for you this week…a dance with a lively tune that just puts a smile on your feet and keeps them moving. That’s right, we gotta keep moving so all those extra activities fit into our crowded schedules, but it’s all joyful and includes lots of family and friends with everyone caring and sharing. So we’ll begin our day with a great Rock’n Shrimp Frittata for breakfast to kick-start another day of action!
YOUR HEALTHY PLATE COACH - Rita
PHASE 1 Breakfast: "Morning Jive"
Ingredients: (single serving)
• 1/4-1/2 lb. left-over cooked meat, cut into pieces
• 1 handful organic, baby spinach leaves, chopped
• 1/2 small, organic tomato, cut into pieces
• 1 organic green onion, cut into pieces
• 4 large, organic egg whites
• 1 Tbsp. non-fat cottage cheese
• 3/4 tsp. seasoning of choice: 21 Seasoning, Italian, smoked paprika, etc.
Spray small, glass dish with olive or coconut oil, set aside
In bowl, thoroughly mix all listed ingredients together
Pour combined contents from bowl into glass dish
Bake in pre-heated over at 350 degrees (approx. 25 minutes)
PHASE 2: Replace the cottage cheese with 2 Tbsp. grated cheese of choice
Wow…we have BIG plans ahead, beginning the prep work for our Thanksgiving feast to set before our guests. So we’ll need a quick little number to keep us focused, packed full of protein, and a snap to prepare. Let’s kick-start our fast-paced holiday adventure with an energizing “Morning Jive”…let the footwork begin dancers!
YOUR HEALTHY PLATE COACH - Rita
October 21, 2015
PHASE 1 Breakfast: The "Hip-Hop" Omelet
Ingredients: (single serving)
• 4-6 egg whites
• 4-6 cooked shrimp, chopped
• 1 large handful organic, baby spinach leaves, chopped
• Onion powder, to taste
• Italian seasoning, to taste
• 2 Tbsp. fat-free cottage cheese
• 1 bell pepper, orange, red, yellow, or green, sliced into rings
Whisk egg whites thoroughly, set aside in a bowl
In non-stick ceramic skillet, lightly spray with oil (olive or coconut)
Add chopped spinach leaves and sautéed until wilted
Add cooked spinach leaves, tomatoes, & shrimp to whisked egg whites in bowl
Wipe out non-stick skillet with paper towel; lightly spray oil a 2nd time
Heat skillet with spray oil to medium-low temperature and then add egg white-spinach-tomato-shrimp mixture to warmed skillet
Sprinkle both the onion powder and the Italian in desired amounts onto mixture
Cover mixture until medium-wellness…now, uncover mixture, add fat-free cottage cheese to half of mixture and fold 2nd half over cottage cheese
Gently slide onto plate, add pepper rings to plate, and place into pre-heated, 250 degree oven
Clean up all preparation and cooking mess while omelet finishes cooking in oven (5 to 10 minutes)
PHASE 2: Replace cottage cheese with your favorite grated cheese
I truly to not understand why this year is flying by at such a rapid pace. It surely will demand some cool moves and quick spins for creating our “Hip Hop Omelet” this week. We want to translate our dance skills and experience into perfect rhythm for our “uprock” moves while showcasing our healthy style! So dancers…let’s set our kitchen studios ablaze with some morning momentum!
YOUR HEALTHY PLATE COACH - Rita
September 30, 2015
PHASE 1 Breakfast: "Morning Comfort"
Ingredients: (single serving)
• 2-4 egg whites
• Spray olive or coconut oil
• 1/2 organic zucchini, chopped
• 1/4 organic yellow pepper, chopped
• 1/2-1 jalapeno
• 1-2 dashes Italian seasoning
• Red pepper rings for garnish
Spritz non-stick, ceramic pain with oil…add zucchini, pepper, and jalapeno and sautéed until all is tender; once tender, add egg whites and scramble until completely cooked. Turn onto a nicely warmed plate, garnish with red pepper rings and enjoy your warm Morning Comfort.
PHASE 2: Add two tablespoons of your favorite grated cheese when you add egg whites
That’s right…mom always reminded you that breakfast was the most important meal of the day and that is where we are headed this week. A comforting little number to kick-start your morning with a colorful, flavorful, protein plate of goodness. Our “Morning Comfort” is just perfect as a mom-pleaser and keeps your Phase 1 coach smiling as you continue to shed those nasty toxins. We’re all working together for healthier living!
YOUR HEALTHY PLATE COACH - Rita
September 9, 2015
PHASE 1 Breakfast: The Morning "Chicken Dance"
Ingredients: (serves 2)
• 1 lb. left-over, previously seasoned & roasted chicken breast cubed
• 2 oz. fire roasted diced green chilies in can
• 1/2 tsp. Italian seasoning
• 8 egg whites
• 4 Tbsp. non-fat cottage cheese
• Spray olive or coconut oil
Use some left-over chicken as a very delightful breakfast entrée, cubed
Spray small glass dish with spray oil (5”x7”x1½” deep)
Break egg whites into a bowl and thoroughly whisk until well blended
Gently mix in remaining ingredients AND the cubed chicken and pour into oiled glass dish
Bake in oven at 350 degrees until cooked (approx. 25 minutes)
PHASE 2 – Replace non-fat cottage with 1/3 cup favorite grated cheese
Good morning dancers…we’re gonna have some fun in our kitchen studios as we kick up our heels to the Morning Chicken Dance. We’ll enjoy this silly little number while it puts BIG smiles on our faces and starts the day off with some chuckles to relax our bodies. Can you hear that early chicken clatter…cluck, cluck, cluck we’re ready for our morning dining delight!
YOUR HEALTHY PLATE COACH - Rita
August 12, 2015
PHASE 1 Breakfast: The Sunrise "Shuffle"
Ingredients: (serves 2)
• Spray olive or coconut oil
• 8-16 oz. cooked shrimp
• 1/4 chopped organic onion
• 1/4 chopped organic green pepper
• 1-2 Tbsp. chopped fresh, organic tomato
• 5 to 8 large egg whites - whisked
• 2 Tbsp. non-fat cottage cheese
• 1/2 tsp. dry dill
Spritz ceramic skillet with olive oil, add the onions and green peppers and sauté until all is tender
Once tender add the fresh cilantro, fresh tomatoes, cooked shrimp and dry dill until new ingredients are thoroughly heated
Add egg whites and cottage cheese…stir and scramble until completely cooked
Turn onto a nicely warmed plate and SMILE!
PHASE 2: Replace the cottage cheese with 1/3 cup favorite grated cheese
During the summer we really don’t mind getting up in the morning. The weather is often times just perfect, especially as the sun is rising and you begin organizing the day ahead. So let’s take this special time of day to express ourselves with a seaside-type “Sunrise Shuffle”, filled with delightful shrimp and fresh veggies. Then your feet will be ready to carry you through the remainder of the day with a smile.
YOUR HEALTHY PLATE COACH - Rita
July 22, 2015
PHASE 1 Breakfast Meal: "Zoppetto" Rise & Shine
Ingredients: (serves 2)
• 1/2-3/4 lbs. precooked, roasted chicken, cubed
• 1-2 Tbsp. chopped onion
• 8 Mushrooms, chopped
• 1/2 Zucchini, cubed
• 1/2 Tsp. Italian seasoning
• 1/8 Tsp. black pepper
• Spray organic olive or coconut oil
• 2-3 Tbsp. organic, marinara sauce
• 1-2 Tbsp. non-fat, hormone-free cottage cheese
• Eggs whites (3 / person)
Whisk egg whites thoroughly, set aside
In non-stick ceramic skillet, lightly spray oil, and sauté mushrooms, onions, zucchini, chicken and seasonings
Once sautéed and thoroughly heated to desired wellness, add egg whites and cottage cheese
Add the marinara sauce to mixture and thoroughly mix again
Scramble until cooked to desired wellness!
PHASE 2: Replace cottage cheese with 1/4 cup of favorite grated cheese
Active education in the kitchen truly does give that room in the house a whole new perspective. We understand the long-term health benefits of ridding our bodies of the deep, trapped toxins and gray fat that have robbed us of energy and freedom of choice. Enjoying new tastes and delights are moving us to new level of healthy living, eating, and DANCING! This bright summer morning we’ll move and groove with a little Italian “Zoppetto” as we perform the “Zoppetto Rise & Shine. Deliziosa!
YOUR HEALTHY PLATE COACH - Rita
July 8, 2015
PHASE 1 Breakfast Meal: Sirloin "Cha-Cha" & Eggs
Ingredients: (serves 2)
• 1-1 1/2 lbs. Top sirloin steak (grass finished preferred), cut for thinner pieces
• Garlic powder (to taste)
• Spray organic olive or coconut oil
• Egg whites (3/person)
• 8 mushrooms
• 1/4 yellow pepper, chopped
• 1/4 orange pepper, chopped
• 1/4 small, sweet, yellow onion, chopped
• 1/2 tsp. Italian seasoning
• Organic tomatoes (to taste for topping)
• Sprouts (for garnish)
Heat iron skillet to medium temperature and while heating…season top sirloin to taste with garlic powder & lightly spray with oil
Brown both sides of sirloin pieces and place on warmed plates in 250 degree oven
Whisk egg whites thoroughly and set aside
In non-stick ceramic skillet, lightly spray oil, and sautéed mushrooms, peppers, onions, & Italian seasoning
Once sautéed & thoroughly heated to desired wellness, add egg whites and finish cooking until desired wellness for eggs
Add eggs to warmed sirloin plates, garnish with tomatoes and sprouts – SERVE!
PHASE 2 – ADD: Egg yolks and 1/4 cup of favorite organic cheese to egg whites
Ooh, ooh…I can do this…my feet can move me to a nice little Cha-Cha beat while I gather together my ingredients for a great morning meal or fabulous Phase 1 brunch. Hips and feet are in motion for this one and having fun is the true directive here. May your plate smile as you display your colorful creation upon it!
YOUR HEALTHY PLATE COACH - Rita
June 17, 2015
PHASE 1 Breakfast Meal: Sombrero Beef Omelet
Ingredients: (serves 2)
• 1 lb. hormone-free, ground beef
• 1 Tbsp. cumin
• 1/2 tsp. smoked paprika
• 1/2 tsp. onion powder
• 1/4 tsp. garlic powder
• 1/8 tsp. black pepper
• 1 tsp. dried oregano
• 1/4 tsp. red chili powder
• 1-2 grinds Himalayan salt (to taste)
• Always dare to add additional seasonings to your liking!!
Brown ground beef. Drain meat and put into a bowl for mixing…add remaining 8 ingredients listed above
• Spray olive or coconut oil
• 1/4 yellow onion finely chopped
• 1/4 red bell pepper
• Large handful of chopped fresh spinach leaves
• 4 tsp. non-fat cottage cheese
• 4 to ? large egg whites - whisked
• Divide seasoned beef into two parts for two omelets
• Italian parsley for garnish
Spritz ceramic skillet with spray oil, add the onions, bell pepper and spinach to skillet and sautéed until all is tender and spinach is wilted as desired. Drain excess liquid from the skillet and divide mixture into two parts with the seasoned beef
Add egg whites to each mixture and stir. Pour first mixture into medium-heated skillet and cover with a lid in order for top of omelet to cook to avoid having to turn it over.
Once bottom of omelet is thoroughly cooked, add two teaspoons of cottage cheese to half of omelet, fold empty side over cottage cheese side, slide onto plate and place in preheated 250 degree oven for 5 to 10 minutes while you prepare second omelet. Garnish with parsley and Olé!
PHASE 2 – Replace non-fat cottage cheese with 1/4 cup grated cheese of your choice
We are warming up this week with a bit of extra movement…put on the sombrero and move toward a little Mexican flare! Keep in mind—great taste and complete enjoyment of every meal is our ultimate goal for every one of our moves. This week we clap, twirl, shout and savor the variety of seasonings in our beef preparation for our tantalizing Sombrero Beef Omelet…Olé!
YOUR HEALTHY PLATE COACH - Rita
June 3, 2015
PHASE 1 Breakfast Meal: "Moroccan Belly Bomber"
Ingredients: (serves 2)
• 1 Large tomato
• 2 Medium carrots
• 1 Persian cucumber
• 1 Cooked & peeled baby beet
• 1/2 Red bell pepper
• 6 Romaine lettuce leaves
• 1 Small pinch of celery seed
• 1 Cup water
• ProteinF1rst™ (according to protein requirement*)
• 2-3 Dashes of ground cinnamon
*Protein requirements are based on your happy/weight goal. See the DirectionLean guide for your protein needs.
Blend first eight ingredients together in food processor or blender until pureed.
Once thoroughly blended, add ProteinF1rst™
Color of mixture resembles pumpkin pie…yummy!
Pour into glass of choice, add dashes of cinnamon, gently mix with straw and enjoy!
How’s the creativity expressing itself for you with your Phase 1 “dance” routines? Experimenting with new spices and seasonings can truly be a very pleasant surprise! This week I went with a Moroccan favorite…cinnamon! So, we are going for a bit of belly dancing, which I am calling the AM Moroccan Belly Bomber!
YOUR HEALTHY PLATE COACH - Rita
May 27, 2015
PHASE 1 Breakfast Meal: "Basic Summer Smoothie"
Ingredients: (Single serving)
• 1/2-1 full cup purified water
• 1/4-1/3 cup coconut milk*
• 1/2 cup non-fat Greek yogurt - adds creaminess & keeps you filled longer
• 1-2 Tablespoons organic, ground flax seeds**
• 1-3 teaspoons Xyla (100% Xylitol sweetener), to your taste preference
• 1 cup crushed ice or ice cubes
Add all of the above ingredients into shaker bottle and SHAKE!
NEXT add: 1 ½ scoops of ProteinF1rst™ and one or two additional flavorings
Additional flavorings:
• 1/2 teaspoon unsweetened cocoa powder
• 1/2 teaspoon pure vanilla extract
• 1/2 teaspoon cinnamon
• 1/2 teaspoon pumpkin pie spice
• 1/4 teaspoon pure peppermint extract
Shake once again…insert extra-long straw and DRINK nice, cool smoothie!
Also try…
cocoa powder WITH peppermint extract
cocoa powder WITH cinnamon
cocoa powder WITH vanilla extract
*Native Forest brand, non-GMO verified, USDA organic, unsweetened coconut milk—can buy by the case online; it’s a product of Thailand
**Barlean’s Forti-Flax brand, premium ground flaxseed, USDA organic
Wow…we just finished up with Memorial Day Weekend! Was it great for you too? Sharing time with family and friends, tons of food and fun, hours to enjoy the outdoor warmer weather, and time to begin dreaming of favorite summer activities ahead. With all that in mind…this week our focus is the Basic Summer Smoothie with a list of on-hand musts and the step-by-step path to our new summer-on-the-go meal!
YOUR HEALTHY PLATE COACH - Rita
April 29, 2015
PHASE 1 Breakfast Meal: "Enchanted Egg Bake"
Ingredients: (serves 12)
• 8 oz. organic mushrooms of choice, sliced
• 1 large, organic red bell pepper, chopped
• 24 small chicken sausages, cooked & sliced
• 4 organic green onions, entire stalk sliced
• 3 oz. organic baby spinach leaves, about 1/2 bag, thinly sliced into strips
• 3 tsp. Italian Seasoning
• 1/2 tsp. red pepper flakes
• 1 cup non-fat cottage cheese
• 3-4 dozen extra-large, organic egg whites, beat until well mixed
Preheat oven to 325 degrees
Combine all above ingredients into large bowl and thoroughly mix
Spray a 9" x 13" glass baking dish with olive oil spray
Pour combined ingredients into prepared baking dish and bake 60-75 minutes, until firm
Serve your Enchanted Egg Bake with:
• A sliced organic tomatoes platter
• A festive non-fat cottage cheese bowl topped with a sprinkle of nutmeg on a bed of organic greens of choice
• An inviting dish of pre-cooked, chilled, organic asparagus spears with cardamom sauce (see previous "End Zone Delights" for sauce recipe)
PHASE 2: Add 1 to 1 1/2 cups of grated cheese instead of non-fat cottage to combined mixing bowl before pouring into prepared baking dish.
A great brunch dish is something we all desire in our repertoire to help us fill tummies and warm spirits while sharing love with family and friends. All the slicing, dicing and prep work can be completed in advance, allowing precious time to enjoy your invited guests. This week we introduce our ‘Enchanted Egg Bake” to be accompanied by sliced tomatoes, nutmeg-topped non-fat cottage on a bed of lettuce and chilled asparagus. Your table is inviting, festive, and worthy of sharing your temporary Phase 1 lifestyle.
YOUR HEALTHY PLATE COACH - Rita
March 25, 2015
PHASE 1 AM / PM Meal: "The Pony Shake"
Ingredients: (single serving)
• Single, 5 oz. container non-fat Greek yogurt
• 1/4 organic coconut milk
• 1/2 tsp. unsweetened, cocoa powder
• 2 tsp. Xylo Sweet (to your taste preference)
• 1/4 tsp. pure vanilla extract
• 1 Tbsp. ground, organic flax seed
• 1 cup purified water
• 1 cup ice, from purified water
• 1-3 scoops ProteinF1rst
Add first eight ingredients to your “Blender Bottle” from DirectionH or put into an electric blender…shake well or blend thoroughly; once well shaken or blended, add your ProteinF1rst and shake/blend until completely mixed.
PHASE 2: Double the coconut milk and add 2 Tbsp. of organic cream
Let’s FOOL our taste buds with a luxuriously, decadent-tasting liquid meal this week, while still remaining nearly fat-free, low-carb, high-protein and truly filling for a long-haul dance floor workout. This week we have “The Pony Shake” with some quick leg moves and the create-your-own-style arm action, making it fun and a true fat burner.
YOUR HEALTHY PLATE COACH - Rita
March 4, 2015
PHASE 1 Breakfast: “AM Electric Slide”
Ingredients: (single serving))
• 1-2 quarter-pound lean, beef patties
• Season patties as preferred: garlic powder, onion powder, ground pepper, Old Bay, Italian seasoning, etc., or any combination of these
• 1 organic tomato, sliced
• 1/4-1/2 cup non-fat, organic cottage cheese
Season beef patties as preferred
Heat ceramic skillet to medium and place beef patties into skillet and cook to desired wellness
While patties are cooking, slice tomato
Serve cooked patties and tomato with cottage cheese
PHASE 2: Add 1-2 organic, turn-over eggs to the breakfast plate instead of cottage cheese
Morning is protein time…time to fill yourself with healthful energy! We are focusing on the nice and easy “AM Electric Slide” this morning, to entice your warm body to slide outof that cozy bed and into another great day of healthy kitchen dancing.
YOUR HEALTHY PLATE COACH - Rita
February 18, 2015
PHASE 1 AM or PM: “Cha Cha Slide”
Ingredients: (single serving)
• Single, 5 oz. container of non-fat Greek yogurt
• 1/4 cup organic coconut milk*
• 1/2 tsp. unsweetened, cocoa powder
• 1-2 tsp. Xylo Sweet (to your taste preference)
• 1 cup chilled, purified water or ice
• 1 Tbsp. ground, organic flax seed
• 1-3 scoops ProteinF1rst
Add first six ingredients to your “Blender Bottle” from DirectionH…shake well; once thoroughly shaken, add your ProteinF1rst and shake again until blended
Pour into a glass from your bottle or just insert a long straw and savor an easy-prep, satisfying meal!
*Native Forest brand, non-GMO verified, USDA organic, unsweetened coconut milk—can buy it by the case; it’s a product of Thailand…just check the web
PHASE 2: Double the coconut milk or throw in a ground-nut mix—almonds, cashews, pecans, etc.
Another week of healthy living…that’s what I like to see dancers! We’re staying active, pushing that deep, down gray fat clear away from our lean, mean, healthy machine bodies…a great job that keeps our hearts, lungs, and organs free of dis-ease and ready for this week’s “Cha Cha Slide”, a simple dance with easy, repetitious moves for all to join in and have a great time!
YOUR HEALTHY PLATE COACH - Rita
November 12, 2014
PHASE 1 AM or PM: Loco-Motion
Ingredients: (single serving)
• Single, 5 oz. container of non-fat Greek yogurt
• 1/4 cup organic coconut milk*
• 1/2 tsp. unsweetened, cocoa powder
• 1/2 tsp. cinnamon powder
• 2 tsp. Xylo Sweet
• 1 cup ice, cubes or crushed
• 1-3 scoops ProteinF1rst
Add first six ingredients to your “Blender Bottle” from directionH…shake well OR use blender and push “start”
Next, add your desired scoops of ProteinF1rst shake or blend one final time
Pour into a glass from your blender or just insert a long straw into your Blender Bottle and enjoy “chugging” a very hearty ProteinF1RST meal!
*Native Forest brand, non-GMO verified, USDA organic, unsweetened coconut milk – can buy by the case; it’s a product of Thailand…just check the web
Well, for most of us around the country, we’re still trying to get used to the time change and deciding whether it’s time for sleeping, eating, or working. Well dancers, it’s all good…we did gain an extra hour and we’re moving into the holiday season and need some quick, sustainable energy to carry us through our busyness. With that being said, this week’s dance is the “Loco-Motion” with everyone placing their hands on the person in front and the whole group of us “chugging” along, producing awesome results…all aboard!
YOUR HEALTHY PLATE COACH - Rita
September 24, 2014
PHASE 1 AM or PM: Bolero Blend
Ingredients: (single serving)
• Single, 5 oz. container of non-fat Greek yogurt
• 1/4 cup organic coconut milk*
• 1/2 tsp. unsweetened, cocoa powder
• 2 tsp. Xylo Sweet
• 1 cup ice, cubes or crushed
• 1-3 scoops ProteinF1rst
Add first five ingredients to your “Blender Bottle” from directionH…shake well OR use blender and push “start”
Next, add your desired scoops of ProteinF1rst shake or blend
Pour into a glass from your blender or just insert a long straw into your Blender Bottle and enjoy a moderately slow tempo meal!
*Native Forest brand, non-GMO verified, USDA organic, unsweetened coconut milk – can buy by the case; it’s a product of Thailand…just check the web
Dancers…what are you looking for? The future holds so much greatness for each one of us. We have enjoyed working hard learning new steps…we have dedicated precious time for practicing and perfecting each meal. Success is ours as we cheer for newfound health and appreciate our new delightful silhouettes. Now, let’s take a short breather and move into a moderately slow tempo with this week’s easy Bolero Blend, which is truly refreshing any time of day!
YOUR HEALTHY PLATE COACH - Rita
September 10, 2014
PHASE 1 Breakfast: “Festive Frittata”
Ingredients: (serves 2)
• 8 organic egg whites
• 2 Tbsp. non-fat, organic cottage cheese
• 1/4 cup sun-dried tomatoes, chopped
• 1/4 cup artichoke hearts, chopped
• 1/4 cup organic, baby spinach leaves, chopped
• 1/4 cup organic onion of choice, chopped
• 4 pre-cooked chicken sausages, any oil drained, chopped
Spray a 5” x 7” glass dish with spray oil, set aside
In bowl, thoroughly mix egg whites; then add cottage cheese, tomatoes, artichoke hearts, spinach, onion and sausages
Pour combined ingredients from bowl into glass dish
Bake in pre-heated oven at 350 degrees for 45-50 minutes; may bake a day ahead and reheat in 350 degree oven for approx. 20 minutes
How do you change your lifestyle and what goals are you seeking for yourself? Do you think about change after a health crisis or do you want change for healthier longevity? When we choose to make healthy changes, we want to measure progress NOT focus on perfection. Change begins with one personal choice at a time. Creating a personal plan guarantees a path to success. Begin with step-one each day—breaking the morning fast (hence break-fast)—remember, our bodies fasted all night while we slept and demand recharging with a protein-rich meal. Our lively step-one footwork, fellow dancers, now moves us to this morning’s “Festive Frittata”.
YOUR HEALTHY PLATE COACH - Rita
September 03, 2014
PHASE 1 Breakfast: “Morning Jazzy Bake”
Ingredients: (serves 2)
• 1 cup “Jazzy Salsa Salad” left-over meat-topping, chopped into small pieces
• 2 Tbsp. fat-free cottage cheese
• 8 organic egg whites
Spray a 5” x 7” glass dish with spray oil, set aside
In bowl, thoroughly mix egg whites; then add cottage cheese and chopped meat-topping
Pour combined ingredients from bowl into glass dish
Bake in pre-heated oven at 350 degrees for 40-45 minutes
I am hoping that you kept that Latin American jazz movement going with the “Jazzy Salsa Salad”, because you are in for an easy-meal treat! We did not completely devour the salad meat-topping from that recipe and wanted to offer you an effortless way to recreate that tasty, meaty treat into a great high protein breakfast…the “Morning Jazzy Bake”. That’s correct…just chop, add, pour, bake. Truly a simple morning delight to protein-charge the day!
YOUR HEALTHY PLATE COACH - Rita
August 13, 2014
PHASE 1 AM or PM: Mocha Express
Ingredients: (single serving)
• 5-6 oz. pre-made, strong, organic coffee, chilled
• Single, 5 oz. container of non-fat Greek yogurt
• 2-3 tsp. Xylo Sweet
• 1 tsp. unsweetened, cocoa powder
• 1-3 scoops ProteinF1rst
• 1/2 cup of crushed ice, as desired
This is a convenient, fast, protein-rich meal on-the-go…
Add first four ingredients to your “Blender Bottle” from directionH…shake well
Next, add your desired scoops of ProteinF1rst and crushed ice, as desired…again, shake well
Pour into a glass or just insert a long straw into your bottle and enjoy a great, express meal!
I bet your summer is humming along just like mine. We’re almost to the mid-point of August and still enjoying the long days and warm breezes of this favorite time of year. I’m always so motivated during this season and want to keep active both to stay in shape and avoid wasting those precious daylight hours. With that being said, I’m BIG on using our ProteinF1RST product to effectively keep away from long meal preps in the kitchen but still filled with amazing energy; therefore, this week let’s delight in a “Mocha Express” together!
YOUR HEALTHY PLATE COACH - Rita
July 30, 2014
AM or PM: Summer Obsession – PHASE 1
Ingredients: (single serving)
• Single, 5 oz. container of non-fat Greek yogurt
• 1/2 cup crushed ice
• 1/2 tsp. pumpkin pie spice
• 2 tsp. Xylo Sweet
• 1/2 cup purified water, as desired
• 1/3 cup coconut milk, for a more filling meal
• 1-3 scoops ProteinF1rst
A powerful blender is best, and it will also decrease the amount of water necessary
Combine first 4-6 ingredients in blender until smooth
Add desired number of ProteinF1RST scoops and hand mix into first several ingredients until fairly blended…add additional crushed ice if desired and press blender’s high speed for quick, final blending
How long has it been since your taste buds became “obsessed” with a refreshing liquid delight? I wanted something different, light, tasty…yet simple for my on-the-go summer lifestyle. It took only a few minutes to rummage through my spice cabinet and there it was…oh my gosh, my Pumpkin Pie Spice—a delicate blend of cinnamon, ginger, lemon peel, nutmeg, cloves and cardamom and begging for a new creation to share with my fellow dancers! Your summer taste buds will become more “obsessed” with every refreshing sip!
YOUR HEALTHY PLATE COACH - Rita
July 9, 2014
PHASE 1 AM or PM: Summer Lift
Ingredients: (single serving)
• Single, 5 oz. container of non-fat Greek yogurt
• 1/2 -1 cup crushed ice
• 1/2 tsp. cinnamon
• 1 tsp. Xylo Sweet
• 1/4 cup purified water, as desired
• 1/3 cup coconut milk, for a more filling meal
• 1-3 scoops ProteinF1rst
A powerful blender is best, and it will also decrease the amount of water necessary
Combine first 4-6 ingredients in blender until smooth
Add desired number of ProteinF1RST scoops and hand mix into first several ingredients until fairly blended…add additional crushed ice if desired and press blender’s high speed for quick, final blending
Let your summer spirits be “lifted” as you enjoy a nutritious glass of healthy living!
Is your summer relaxing, carefree, and miles away from routine? I realize many of us have to continue with our employment duties, but we also like to feel a little freedom during the summer months. You know what I mean—chuck the BIG meal prep and just enjoy the warmth lounging on the patio in the evening or going for a nice stroll, holding hands with that very special someone in your life. While feeling a bit more free and relaxed, we tend to look for a simpler way to eat smart and reap the benefits of good nutrition. For myself, I just keep going back to our ProteinF1RST product, because it offers me my summer freedom. Today let’s partake in a “Summer Lift” together!
YOUR HEALTHY PLATE COACH - Rita
June 25, 2014
PHASE 1 Breakfast: AM Shimmy
Ingredients: (single serving)
• 1 medium-sized tomato, sliced
• 1 medium-sized cucumber, sliced
• 1 large handful leafy greens (baby spring mix)
• 1 large carrot, sliced
• 1 cup purified water
• 1/3 cup coconut milk
• 1/4 cup sun-dried tomatoes
• 1-3 scoops ProteinF1rst
A powerful blender is best, and it will also decrease the amount of water necessary
Combine first seven ingredients in blender until smooth
Add desired number of ProteinF1rst scoops and hand mix into first seven ingredients until fairly blended…add additional crushed ice if desired and press blender’s high speed for quick, final blending
Pour your AM Shimmy into a glass for a morning smile of healthy living!
Are you willing to do now, what other people won’t do, in order to be able to do later, what other people can’t? I can hear your brain computing…what exactly does that mean? It’s a question of health. Are you willing to take healthy steps now, removing yourself from the herd-mentality, in order to reap the benefits later, to enjoy a life free from inflammatory and immune deficient disabilities? If so, we are partners this morning in the dance of life!
YOUR HEALTHY PLATE COACH - Rita
June 18, 2014
Breakfast: Reggae Sunrise – PHASE 1
Ingredients: (single serving)
• Juice of two organic, fresh limes
• 1/2 large, organic tomato
• 1/4 organic, red onion (chopped)
• 1 organic, red bell pepper (chopped)
• 1 organic cucumber (chopped)
• 2 organic, celery stalks (chopped)
• 1 bunch organic parsley
• 1/4 cup purified water (approximate amount)
• 1-3 scoops ProteinF1rst
Garnish with a couple of fresh parsley leaves
A powerful blender is best, and it will also decrease the amount of water necessary
Combine first eight ingredients in blender until smooth
Add desired number of ProteinF1rst scoops and hand mix into first eight ingredients until fairly blended…add additional crushed ice if desired and press blender’s high speed for quick, final blending
Pour your Sunrise into a glass and appreciate the glorious dawning of a new day!
African drumming, American rhythm and blues and jazz all intermingled are leading us this morning as we express ourselves once again through movement…do you hear the Caribbean calling your name? Remember your dance is an individual representation of a unique “you”…share the dance floor and generate your personal dance discussion of life. Now, set in motion the “Reggae Sunrise” as the music moves you.
YOUR HEALTHY PLATE COACH - Rita
June 04, 2014
PHASE 1 Breakfast: Morning Summer Sizzle –
Ingredients: (serves 2)
• 1-1 ½ cups cooked, grass-finished ground beef
• 1/2 cup organic, green bell pepper, chopped
• 1/4 cup, organic onion, chopped
• 4 Tsp. non-fat, cottage cheese
• 1/2 tsp. Old Bay seasoning (or your choice)
• 8 egg whites
Spray a 5”x7” glass dish with spray oil, set aside
In bowl, thoroughly mix egg whites; then add ground beef, peppers, onions, seasonings, and cottage cheese
Pour combined contents from bowl into spray-oiled glass dish
Bake in pre-heated oven at 350 degrees until cooked (approx. 40 minutes)
It’s official you know…it is actually summer! Yes…time for enjoying family and friends gathering together, and time for combining favorites for some great meals. This week we are perfecting the summer dance “Morning Summer Sizzle” where you’ll need some comfortable shoes for our indoor kitchen platform…are you ready?
YOUR HEALTHY PLATE COACH - Rita
PHASE 1 Breakfast: Morning Mint Twist
Ingredients: (single serving)
• 5+ oz. organic, non-fat Greek yogurt
• 1/4 cup coconut milk (Native Forest Brand)
• 1 cup purified water or 1/2 water + 1/2 crushed ice
• 2 tsp. Xylo Sweet
• 1/4 tsp. Pure peppermint extract
• 1-3 scoops ProteinF1rst
Garnish with a couple of fresh mint leaves
A powerful blender is best, and it will also decrease the amount of water necessary
Combine first five ingredients in blender until smooth
Add desired number of ProteinF1rst scoops and hand mix into first five ingredients until fairly blended…add additional crushed ice if desired and press blender’s high speed for quick, final blending
Pour your minty, energizing creation into a glass and keep moving!
Time to get those feet moving & grooving on the dance floor with some “Twist” and a shout! We want to keep the taste buds smiling while repelling toxins and making sure we’re on the health floor of life, shunning those nasty carbs. Who needs them?...kick them off the plate while you’re Twisting to the beat and enjoy this week’s dance party with your “Morning Mint Twist” delight!
YOUR HEALTHY PLATE COACH - Rita
May 14, 2014
Breakfast: AM Hustle – PHASE 1
Ingredients: (single serving)
• 5+ oz. organic, non-fat Greek yogurt
• 1/2 cup purified water
• 1/2 tsp. organic, pure vanilla extract
• 2 tsp. Xylo Sweet
• 1/2 cup crushed ice
• 1-3 scoops ProteinF1rst
A powerful blender is best, and it will also decrease the amount of water necessary
Combine first four ingredients in blender until smooth
Add desired number of ProteinF1rst scoops and hand mix into first four ingredients until fairly blended…add crushed ice and press blender’s high speed for quick, final blending
Pour your “Hustle” creation into a glass—repeat all of the above for your dance partner or just double it!
Be sure to grab a partner—this week’s dance is a partner dance which is easy to lean with its three-count pattern. First, let’s choose the proper music…maybe a little retro disco track to start off the day. Next, we’ll work on some swanky yet elegant “Hustle” dance moves, which can pay you with sweet applause. And finally, we relax into our tempo and familiarize ourselves with the count…1, 2 and 3, moving with style to create this morning’s “AM Hustle”.
YOUR HEALTHY PLATE COACH - Rita
May 7, 2014
Lunch / Dinner: Salad In a Glass – PHASE 1
Ingredients: (single serving)
• 2 cups fresh, organic green beans
• 1/2 - 1 organic cucumber
• 1/2 cup fresh, organic basil
• 1 handful fresh, organic spring mix (greens)
• 5 fresh, organic chives
• 1 cup purified water
• 1 Tbsp. organic coconut oil
• 1-3 scoops ProteinF1rst
A powerful blender is best, and it will also decrease the amount of water necessary
Cut all vegetables into small pieces to insure easy and complete blending (no need to cut greens)
Combine first seven ingredients in blender until smooth
Add desired number of ProteinF1rst scoops and hand mix into first seven ingredients until fairly blended…then press blender’s high speed for quick, final blending
Pour your artistic salad into a glass, add a straw and enjoy the savory nutrients!
This week we are working on a DirectionLean exclusive—a Veggie Dance…yes, you read that correctly. We are concentrating on getting those important veggie nutrients into our dance routines to insure another colorful, tasty, nutritious success. Now, let’s savor those precious ingredients and tip our glass to health!
YOUR HEALTHY PLATE COACH - Rita
April 30, 2014
PHASE 1 Breakfast: Bossa Nova Wake-up
Ingredients: (single serving)
• 1/3 cup purified water
• 1/3 cup coconut milk*
• 1 cup plain, non-fat Greek yogurt
• 10-15 fresh, organic mint leaves
• 1 Tbsp. organic, raw, ground flax seeds
• 1 Tbsp. organic, unsweetened cocoa powder
• 1-3 tsp. Xylo Sweet
• 1 cup crushed ice
• Protein F1rst (1-3 scoops)
Hand stir first eight ingredients in blender until lightly mixed
Blend on slow or medium to start blending process and then switch to high until smooth
Add desired number of ProteinF1rst scoops and hand mix until fairly blended…then press blender’s high speed for quick, final blending
Pour your wake-up delight into a glass and continue your new trend!
* ”Native Forest” brand, non-GMO verified, USDA organic, unsweetened – can buy by the case in cans from Amazon; it’s a product of Thailand and once an individual can is opened, it will last when refrigerated for 1-2 weeks when unused portion is placed in a glass jar with tight lid
Our goal at directionH is to keep our dancers excited and energized in the kitchen environment and present savory nourishment to quench our passion for health longevity. The “Bossa Nova” which literally means “new trend” is exactly what I am expressing today. Our new trend is true health, revealing defined figures and strong physiques, with awakened energy and refreshing vitality. Enjoy!
YOUR HEALTHY PLATE COACH - Rita
April 23, 2014
PHASE 1 Breakfast: Cocoa Morning Zip
Ingredients: (single serving)
• 2/3 cup purified water
• 1/3 cup coconut milk*
• 1 Tbsp. unsweetened, organic cocoa powder
• 1 tsp. Xylo Sweet
• Protein F1rst (1-3 scoops)
Combine first four ingredients in blender until smooth
Add desired number of ProteinF1rst scoops and hand mix into first four ingredients until fairly blended…then press blender’s high speed for quick, final blending
Pour your zippy concoction into a glass and enjoy!
* ”Native Forest” brand, non-GMO verified, USDA organic, unsweetened – can buy by the case in cans from Amazon; it’s a product of Thailand and once an individual can is opened, it will last when refrigerated for 1-2 weeks when unused portion is placed in a glass jar with tight lid
Dancing with nature in its raw, natural form and creating a liquid feast with our ProteinF1rst has been a request from many of my dancers recently. Whip yourself into a lively frenzy as you power your blender up to a high-pitched whirl and enjoy your quick & easy “Cocoa Morning Zip”!
YOUR HEALTHY PLATE COACH - Rita
April 16, 2014
PHASE 1 Breakfast: “Foxtrot” Sunrise
Ingredients: (single serving)
• 2 fresh, organic baby spinach leaves, sliced into small strips
• 4 organic egg whites
• 1 Tbsp. non-fat, cottage cheese
• 1/2 tsp. Italian seasonings
Spray a small 8” ceramic omelet pan with olive oil & heat to low
In bowl, thoroughly combine spinach strips, egg whites, cottage cheese and seasoning – add some red pepper flakes if desired
Add some sliced tomatoes to your plate and garnish with some fresh, organic parsley
This week we’re working on a smooth, progressive dance characterized by long, continuous flowing movements across the kitchen floor. Turn on the big band music, think about a four-four rhythm, and you’ll begin to understand this week’s creation of the “Foxtrot” Sunrise. Moving to the beat with a signature grace and style is the goal as the pounds continue to trot right off your healthy frame!
YOUR HEALTHY PLATE COACH - Rita
April 2, 2014
PHASE 1 Breakfast: Deep “Limbo” Wraps
Ingredients: (serves 2-4)
• 1 cup left-over, cooked steak, cubed
• 1/2 cup yellow bell pepper, chopped
• 1 large green onion, chopped
• 2 Tbsp. canned, diced, fire roasted green chiles
• 4 Tbsp. non-fat, cottage cheese, well drained
• 1 tsp. Old Bay seasoning
• 12 egg whites
Spray a 11”x7 ½” glass baking dish with spray oil, set aside
In bowl, thoroughly combine steak, bell pepper, green onion, chiles, cottage cheese, and seasoning – separate into four servings
Spray 8” ceramic fry pan with spray olive oil and heat to medium heat…add three combined egg whites and cook until ready to turn over and finish cooking second side; slide onto a plate. REPEAT: three more times until you have four egg-white flats.
Fill half of each egg-white flat with one serving of steak mixture and fold egg flat in half…place into baking dish…see picture
Cover and bake in pre-heated oven at 300 degrees until heated to serving temperature
If you are still in the chill zone of winter, then another BIG breakfast taste is in order with this week’s “Deep Limbo Wraps”, because hearty with protein is what you need.
YOUR HEALTHY PLATE COACH - Rita
March 26, 2014
PHASE 1 Breakfast: “Jitter Bug” Morning Frenzy
Ingredients: (serves 4)
• 1 ½ cup chicken sausage, sliced or chopped
• 3/4 cup fresh, organic mushrooms, chopped
• 1/3 cup organic, green onion, chopped
• 1/3 cup non-fat cottage cheese, well drained
• 8 jumbo egg whites & 2 jumbo egg yolks
• 1 ½ tsp. seasoning of choice (21 Seasoning, Italian, Old Bay, etc.)
Spray non-stick 12-space muffin pan with spray olive oil, set aside
In bowl, thoroughly mix chicken sausage, mushrooms, green onion, cottage cheese, eggs and seasoning
Divide contents of mixing bowl into the twelve spaces of muffin pan
Bake in pre-heated oven at 350 degrees until cooked (approx. 16 minutes)
Yes…it is officially Spring and time to begin thinking about entertaining and getting a little fancy for a nice brunch. Spring brings more liveliness to our schedules as we emerge from the frozen tundra and into the extended daylight hours of this time of year. So…let’s step it up with a nice morning “Jitter Bug Frenzy” and keep those tiny taste buds rock ‘n’ rolling with great dancing delights!
YOUR HEALTHY PLATE COACH - Rita
March 19, 2014
PHASE 1 Breakfast: Lindy Morning Steak Bake
Ingredients: (serves 2)
• 1 cup left-over, cooked steak, cubed
• 1/2 cup orange bell pepper, chopped
• 1 tsp. Herbes de Provence seasoning
• 1/2 tsp. onion powder seasoning
• 2 Tsp. non-fat, cottage cheese
• 8 egg whites
Spray a 5”x7” glass dish with spray oil, set aside
In bowl, thoroughly mix egg whites; then add steak, peppers, seasonings, and cottage cheese
Pour combined contents from bowl into oiled glass dish
Bake in pre-heated oven at 350 degrees until cooked (approx. 40 minutes)
Hmmm…let’s stave off the unrelenting winter chill and work on some more comfort food with a lively “Lindy Hop” twist. We’ll enjoy our “Lindy Morning Steak Bake” while we fight off the winter doldrums. Hopefully spring is right around the corner of our next dance step!
YOUR HEALTHY PLATE COACH - Rita
March 05, 2014
PHASE 1 Breakfast: Egg Bake “Bop”
Ingredients: (serves 2)
• 1 cup cooked, wild-caught shrimp, cut into pieces
• 2 green onions, cut into pieces
• 2 Tbsp. non-fat cottage cheese
• 1/2 tomato, cut into pieces
• 1 tsp. dried dill weed seasoning
• 8 egg whites
Spray a 5”x7” glass dish with spray oil, set aside
In bowl, thoroughly mix egg whites; then add shrimp, green onions, cottage cheese, tomato & dill weed
Pour combined contents from bowl into oiled glass dish
Bake in pre-heated oven at 350 degrees until cooked (approx. 40 minutes)
As you “Bop” into a new month…congratulations are due for your diligent practice and training, which has truly exposed your strong character, fantastic accomplishment, and delectable living. I’m proud to have you as a member of my “dance” troupe!
YOUR HEALTHY PLATE COACH - Rita
February 26, 2014
PHASE 1 Breakfast: Morning Jive
Ingredients: (single serving)
• 1/2 left-over cooked chicken breast, cut into pieces
• 1 handful organic, baby spinach leaves, chopped
• 1/2 organic tomato, cut into pieces
• 1 organic green onion, cut into pieces
• 4 large, organic egg whites
• 1 Tbsp. non-fat cottage cheese
• 3/4 tsp. seasoning of choice: 21 Seasoning, Italian, etc.
Spray small, glass dish with olive or coconut oil, set aside.
In bowl, thoroughly mix all listed ingredients together.
Pour combined contents from bowl into glass dish.
Bake in pre-heated over at 350 degrees (approx. 25 minutes).
We’re all jiving through life and need a snappy pattern to keep us moving in the morning. This easy swing-step will assist you in creating a tasty delight to start your day!
YOUR HEALTHY PLATE COACH - Rita
February 12, 2014
PHASE 1 Breakfast: Valentine Breakfast Wraps
Ingredients: (single serving)
• 4 eggs whites, separate two and two, whipped by hand
• 4 low-fat seasoned chicken sausages
• Garnish: sliced tomatoes & chopped green onions
Line baking dish with parchment paper and bake sausages at 375 degrees until nicely browned – 20 to 30 minutes.
Spay small ceramic non-stick skillet with olive oil; heat to low-medium.
Pour two egg whites into skillet & cook until eggs nearly solidified—but not until brown on the bottom; slide out of pan onto plate…repeat for second two egg whites.
Remove cooked sausages and drain, if necessary, on paper towel; place 2 sausages onto each cooked egg white and wrap or fold egg white around or over sausages—see picture (may place in oven for couple minutes if egg whites need some re-warming).
Garnish plate with tomatoes; sprinkle with green onions; Happy Valentine’s Day!
Is your heart pumping from your ongoing training or because you’re thinking about that special holiday of love this week? Yes, Friday is Valentine’s Day…how about an extra special delight to feast your eyes and your taste buds on for a Valentine’s breakfast? You can now enjoy these “Valentine Breakfast Wraps” in a truly heart-warming feast! Feel your heart throbbing yet?
YOUR HEALTHY PLATE COACH - Rita
February 5, 2014
PHASE 1 Breakfast: Ballet Plié Omelet
Ingredients: (single serving)
• 3 eggs whites, whipped by hand for 1-2 minutes
• 1/2 cup precooked, taco-seasoned ground beef
• 4 ring-sliced orange bell pepper slices
Spay small ceramic non-stick skillet with olive oil; heat to low-medium.
Sauté seasoned ground beef until heated through; remove to small bowl.
Rinse out skillet, dry, re-apply with spray olive oil; heat to low-medium.
Pour egg whites into skillet & cook until eggs nearly solidified—but not until brown on the bottom (top half of whites will not be quite done).
Add heated, seasoned beef from bowl to half of egg white layer and fold other half over top as seen in picture to form a half-circle omelet.
Slide omelet out of pan onto warm plate, add pepper rings and place in preheated 250 degree oven while you wash up the skillet (approx. 8 min) to finish cooking the interior of the omelet.
Remove plate from oven and gracefully plié to your success!
Up, up, up on those toes…you’re getting lighter; you’re training your body to use fat for fuel and shunning the carbs. You’re a petite ballerina in starting position…plié with a smile, knowing your success is inevitable with DirectionLean and your Healthy Plate coach standing nearby. We are assisting with your balance, creativity, energy, and feather-light movements. As with all successful endeavors…take time to practice, learn, master…in order to retain proficiency in understanding your body’s natural design and its inborn craving for genuine health. I plié your efforts!
YOUR HEALTHY PLATE COACH - Rita
January 29, 2014
Phase 1 Breakfast: Conga Chick Omelet
Ingredients: (single serving)
• 3 eggs whites, whipped by hand for 1-2 minutes
• 1/2 cup cubed, left-over (pre-cooked) chicken breast
• 1-2 Tbsp. organic marinara sauce
• 1 tsp. non-fat cottage cheese
Spray small ceramic non-stick skillet with olive oil; heat to low-medium.
Sauté chicken, sauce, cottage cheese until heated through; remove to small bowl.
Rinse out skillet, dry, re-apply with spray olive oil; heat to low-medium.
Pour egg whites into skillet & cook until eggs nearly solidified—but not until brown on the bottom (top half of whites will not be quite done).
Add chicken mixture from bowl to half of egg white layer and fold other half over top as seen in picture.
Slide omelet out of pan onto warm place, place in 250 degree oven while you wash up the skillet.
Remove omelet from oven, eat and continue diminishing hip size!
January 22, 2014
Phase 1 Breakfast: The Fajita Can-can Omelet
Ingredients: (single serving):
• 3 egg whites, whipped by hand for 1-2 minutes
• 1/2 cup thin-sliced strips of top sirloin steak
• 2-3 Tbsp. thin-sliced strips of organic red bell pepper
• 2-3 Tbsp. thin-sliced strips of organic onion
Spray small iron skillet with olive oil and heat skillet to medium.
Add steak, red bell pepper and onion to skillet & sauté until browned then remove to a warm plate.
Spray small ceramic non-stick skillet with olive; heat skillet to low-medium heat.
Pour egg whites into skillet and cook until eggs nearly solidified — but not until brown (top half of whites will not be quite done).
Add steak, red bell pepper and onion to half of egg white and fold other half over top as seen in picture.
Slide omelet out of pan onto warm plate, place in 250 degree oven while you wash up the pans.
Remove omelet from oven and warm your heart with a hearty breakfast!
Your Healthy Plate Coach, Rita
January 8, 2014
PHASE 1 Breakfast: The AM Rumba Ruckus
Ingredients: (serves 2)
• Lean, ground beef*
• 1/4 Onion, chopped
• 1 Small can diced, fire-roasted chilies
• 4 Tablespoons non-fat cottage cheese
• 8 Egg whites
• 1 Teaspoon organic Herbes De Provence seasoning
• Spray olive oil
• 5” x 7” x 1 ½ “ glass baking dish
• Ceramic skillet
*Protein requirements are based on your happy/size/weight goal. See DirectionLEAN guide for your protein needs.
Spray glass dish with spray oil. Set aside.
In small ceramic skillet, sauté your ground beef until cooked (may cook day or two in advance).
In medium bowl, combine onion, chilies, cottage cheese, egg whites, seasoning, and beef; now thoroughly mix together.
Pour combined ingredients into oiled glass dish.
Bake in pre-heated oven at 350 degrees until cooked (approx. 25 minutes).
Rumba into motion for the day!
Your Healthy Plate Coach, Rita
December 30, 2013
PHASE 1 Breakfast: New Year Frittata
Ingredients: (serves 2)
• Cooked chicken breast, cut into pieces*
• 3/4 cup organic, cremini mushrooms, sliced
• 4 Tbsp. non-fat cottage cheese
• 1 small can diced, fire-roasted chilies
• 8 egg whites
• 1/2 tsp. Italian Seasoning
• Spray olive oil
• 5”x7”x11/2 deep glass baking dish
*Protein requirements are based on your happy/size/weight goal. See DirectionLean guide for your protein needs.
Spray glass dish with spray oil, set aside.
In bowl, thoroughly mix egg whites; then add chicken, mushrooms, cottage cheese, chilies, and Italian Seasoning.
Pour combined contents from bowl into oiled glass dish.
Bake in pre-heated oven at 350 degrees until cooked (approx. 25 minutes).
Enjoy the warm morning comfort of new commitment!
December 11, 2013
PHASE 1 Breakfast: Rock’n Shrimp Frittata
Ingredients: (serves 2)
• Cooked shrimp with tails removed, cut into pieces*
• 1/2 cup broccoli florets, chopped
• 1/4 onion, chopped
• 4 Tbsp. non-fat cottage cheese
• 8 egg whites
• 1/2 tsp. Old Bay seasoning
• Spray olive or coconut oil
• 5”x7”x11/2 deep glass baking dish
*Protein requirements are based on your happy/size/weight goal. See DirectionLean guide for your protein needs.
Spray glass dish with spray oil, set aside.
In bowl, combine shrimp, broccoli, onion, cottage cheese, egg whites and Old Bay.
Thoroughly mix together contents in bowl.
Pour combined contents from bowl into oiled glass dish.
Bake in pre-heated oven at 350 degrees until cooked (approx. 25 minutes).
Your taste buds should be rock’n now!
RITA - Your Healthy Plate Coach
December 4, 2013
PHASE 1 Breakfast: “Boogie” Breakfast
Ingredients: (serves 2)
• Lean, ground beef*
• 1/4 Onion, chopped
• 1/4 Red bell pepper, chopped
• 1/2 Jalapeño
• Handful spinach leaves, chopped
• 4 Tbsp. non-fat cottage cheese
• 8 Egg whites
• Spray olive or coconut oil
*Protein requirements are based on your happy size/weight goal. See DirectionLean guide for your protein needs.
In small ceramic skillet, sautéed your ground beef until cooked (may cook day or two in advance).
Spray small, glass dish with spray oil (5”x7”x1½” deep), set aside.
In a medium bowl, combine onion, bell pepper, jalapeño, spinach, cottage cheese, egg white and beef; now thoroughly mix together.
Pour combined ingredients into oiled glass dish.
Bake in pre-heated oven at 350 degrees until cooked (approx. 25 minutes).
November 29, 2013
PHASE 1 Breakfast: Morning Comfort
Ingredients (single serving):
• Egg whites*
• Spray olive or coconut oil
• 1/2 Organic zucchini, chopped
• 1/4 Organic yellow pepper, chopped
• 1/2-1 Jalapeno
• 2 Dashes Italian seasoning
• Red pepper rings for garnish
*Protein requirements are based on your happy size/weight goal. See the DirectionLean guide for your protein needs.
Spritz non-stick, ceramic pain with oil…add zucchini, pepper, and jalapeno and sautéed until all is tender; once tender, add egg whites and scramble until completely cooked. Turn onto a nicely warmed plate, garnish with red pepper rings and enjoy your warm Morning Comfort.
November 24, 2013
Phase 3 Holiday Treat: “Fandango” Pumpkin Muffins
Ingredients: (12 muffins)
• 1 Cup canned, organic pumpkin
• 1/2 Cup organic applesauce
• 1/2 Cup organic Greek yogurt
• 3 Large egg whites
• 1 3/4 Cups organic old fashioned oats
• 1/4 Cup ProteinF1RST
• 1/2 Cup Xylo Sweet crystals or organic coconut crystals
• 1 Tsp. baking soda
• 2 Tsp. baking powder
• 1 Tsp. cinnamon
• 1/2 Tsp. pumpkin pie spice
• 1 Tsp. poppy seeds (optional)
Have one 12-muffin, non-stick ceramic muffin pan available.
Preheat oven to 350 degrees.
In bowl, combine all ingredients and blend with hand electric mixture.
Evenly divide combined mixture into the 12-section muffin pan.
Bake 20-25 minutes, or until tops are lightly golden brown.
Cool muffins before removing them from the pan.
Enjoy the spicy comfort of this holiday treat!
November 20, 2013
PHASE 1 Breakfast: “Turkey Trot” Omelet
Ingredients: (single serving)
• Egg whites (consider turkey & egg white protein)*
• Cooked turkey, cubed (consider protein content)*
• Spray olive or coconut oil
• 1/4 Onion, chopped
• 1/4 Yellow bell pepper, chopped
• 1 Handful organic, baby spinach leaves, chopped
• 1-2 Tbsp. fat-free cottage cheese
*Protein requirements (3.5 oz. to 8 oz.) are based on your happy size/weight goal. See DirectionLean guide for your protein needs.
Whisk egg whites thoroughly in bowl, set aside.
In non-stick ceramic skillet, lightly spray the oil.
Add chopped onions and yellow peppers, sautéed until desired wellness.
Add chopped spinach leaves and sautéed until wilted.
Add cooked spinach, onions and peppers to whisked egg whites in bowl.
Wipe out non-stick skillet with paper towel, lightly spray oil a 2nd time.
Heat skillet with spray oil to medium-low temperature.
Add egg white-spinach-onion-pepper mixture to warmed skillet.
Cover mixture until medium wellness.
Uncover mixture, add fat-free cottage cheese to half of mixture and fold 2nd half over cottage cheese.
Gently slide onto plate and place into pre-heated, 250 degree oven.
Clean up all preparation and cooking mess while omelet finishes cooking in oven (5 to 10 min.).
In thankfulness, enjoy your creation!
November 13, 2013
PHASE 1 Breakfast: Morning “Moonwalk”
Ingredients: (single serving)
• 1 organic tomato, sliced
• 1 small, organic cucumber, sliced
• 1/2 organic, red bell pepper, sliced
• 1 large, organic stalk of celery, cut Into pieces
• 5 organic, romaine lettuce leaves, torn into pieces
• 1 1/2 cups purified water
• ProteinF1rst™ (according to requirement)*
*Protein requirements are based on your happy/weight goal. See DirectionLean guide for your protein needs
Blend together first six ingredients.
Once thoroughly blended, add ProteinF1rst™.
Blend a second time until smooth enough to pour into glass.
Enjoy your morning “walk” while providing yourself with a great protein-rich meal!
November 6, 2013
PHASE 1 Breakfast: The A.M. “Hip Hop” Omelet
Ingredients (single serving):
• Egg whites (consider shrimp & egg white protein)*
• Cooked shrimp, chopped (consider shrimp & egg white protein)*
• Spray olive or coconut oil
• 1 Handful organic, baby spinach leaves, chopped
• 1/4 Cup organic cherry tomatoes, chopped
• Onion powder
• Italian seasoning
• 2 Tbsp. fat-free cottage cheese
• 1 Pepper, orange, red, yellow or green, sliced into rings
*Protein requirements (3.5 oz. to 8 oz.) are based on your happy size/weight goal. See DirectionLean guide for your protein needs.
Whisk egg whites thoroughly, set aside in a bowl.
In non-stick ceramic skillet, lightly spray oil.
Add chopped spinach leaves and sautéed until wilted.
Add cooked spinach leaves, tomatoes, & shrimp to whisked egg whites in bowl.
Wipe out non-stick skillet with paper towel, lightly spray oil a 2nd time.
Heat skillet with spray oil to medium-low temperature.
Add egg white-spinach-tomato-shrimp mixture to warmed skillet.
Sprinkle both the onion powder and the Italian in desired amounts onto mixture.
Cover mixture until medium-wellness.
Uncover mixture, add fat-free cottage cheese to half of mixture and fold 2nd half over cottage cheese.
Gently slide onto plate, add pepper rings to plate, and place into pre-heated, 250 degree oven.
Clean up all preparation and cooking mess while omelet finishes cooking in oven (5 to 10 minutes).
Enjoy the Hip Hop movement of taste!
October 30, 2013
PHASE 1 Breakfast: “Zoppetto” Rise & Shine
Ingredients (serves 2):
• Precooked, roasted chicken, cubed (3.5 oz. to 8 oz. / person)*
• 1-2 Tbsp. chopped onion
• 8 Mushrooms, chopped
• 1/2 Zucchini, cubed
• 1/2 Tsp. Italian seasoning
• 1/8 Tsp. black pepper
• Spray organic olive or coconut oil
• 2-3 Tbsp. organic, marinara sauce
• 1-2 Tbsp. non-fat, hormone-free cottage cheese
• Eggs whites (3 / person)*
*Protein requirements are based on your happy size/weight goal. See DirectionLean guide for your protein needs.
Whisk egg whites thoroughly, set aside.
In non-stick ceramic skillet, lightly spray oil, and sautéed mushrooms, onions, zucchini, chicken and seasonings.
Once sautéed and thoroughly heated to desired wellness, add egg whites and cottage cheese.
Add the marinara sauce to mixture and thoroughly mix again.
Scramble until done to desired wellness…deliziosa!
October 23, 2013
PHASE 1 Breakfast: The Morning “Chicken Dance”
Ingredients (serves 2):
• Previously seasoned & roasted chicken breast cubed (3.5 to 8 oz. / person)*
• 2 oz. fire roasted diced green chilies in can
• 1/2 tsp. Italian seasoning
• 8 egg whites
• 4 Tbsp. non-fat cottage cheese
• Spray olive or coconut oil
*Protein requirements are based on you happy size/weight goal. See the DirectionLean guide for your protein needs.
Spray small glass dish with spray oil (5”x7”x1½” deep).
Break egg whites into a bowl and thoroughly whisk until well blended.
Gently mix in remaining ingredients and pour into oiled glass dish.
Bake in oven at 350 degrees until cooked (approx. 25 minutes)
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October 16, 2013
PHASE 1 Breakfast: “Two-Step” Morning Whip
Ingredients: (single serving)
STEP ONE – combine first six ingredients in blender
• 1 organic tomato, sliced
• 1 small, organic cucumber, sliced
• 1/2 organic, red bell pepper, sliced
• 5 organic, romaine lettuce leaves, torn into pieces
• 1 large, organic stick of celery, cut into pieces
• 3/4 cup purified water
• ProteinF1rst™ (according to requirement)*
*Protein requirements are based on your happy/weight goal. See the DirectionLean guide for your protein needs.
Once thoroughly blended, add ProteinF1rst™.
Blend a second time into a wonderful, thick-whipped bowl of delicious antioxidants!
STEP TWO – pour whipped mixture into bowl & eat like a morning soup.
PHASE 2 – ADD: Almonds, sunflower seeds, walnuts, etc.
Compliments of: Dr. William LaVelle, Mill Valley, CA
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October 9, 2013
PHASE 1 Breakfast: The Sunrise “Shuffle”
Ingredients (serves 2):
• Spray olive or coconut oil
• Cooked shrimp (3.5 oz. to 8 oz. / person)*
• 1/4 Chopped organic onion
• 1/4 Chopped organic green pepper
• 1-2 Tbsp. chopped, fresh, organic cilantro
• 1/4 Chopped fresh, organic tomato
• 3 to? large egg whites – whisked (each white has 3.6 g of protein)*
• 2 Tbsp. non-fat cottage cheese
• 1/2 Tsp. dry dill
*Protein requirements are based on your happy size/weight goal. See the DirectionLean guide for your protein needs.
Spritz pain with olive oil, add the onions and green peppers and sautéed until all is tender; once tender add the fresh cilantro, fresh tomatoes, cooked shrimp and dry dill until new ingredients are thoroughly heated. Add egg whites and cottage cheese. Stir and scramble until completely cooked. Turn onto a nicely warmed plate and ENJOY while waving good-bye to summer!
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