Saturday, October 30, 2010

Sweet Potato, Red Onion & Fontina Tart | Eating Well

Sweet Potato, Red Onion & Fontina Tart Eating Well

3/4 cup walnuts
1 1/4 cups whole-wheat pastry flour (see Note)
1 1/4 cups all-purpose flour, plus more for dusting
2 tablespoons chopped fresh thyme and/or rosemary
3/4 teaspoon salt
3/4 teaspoon freshly ground pepper
1/2 cup extra-virgin olive oil
7 tablespoons ice-cold water
1 1/2 pounds sweet potatoes, peeled and sliced into 1/4-inch-thick slices
1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1 1/2 cups thinly sliced red onion
1 cup shredded fontina or Cheddar cheese
1 large egg white mixed with 1 teaspoon water
1 teaspoon chopped fresh thyme and/or rosemary

Preheat oven to 425°F.
To prepare crust: Pulse walnuts in a food processor until finely ground. Combine in a large bowl with whole-wheat flour, all-purpose flour, 2 tablespoons thyme and/or rosemary, 3/4 teaspoon each salt and pepper. Make a well in the center and add 1/2 cup oil and water. Gradually stir the wet ingredients into the dry ingredients to form a soft dough (it will seem wetter than other types of pastry dough). Knead in the bowl just until the dough comes together. Pat it into a disk, wrap in plastic and refrigerate for at least 15 minutes or up to 3 days.
To prepare filling: Combine sweet potatoes, 1 tablespoon oil, 1/2 teaspoon salt and 1/4 teaspoon pepper in a large bowl. Spread on three-fourths of a large rimmed baking sheet. Toss onion in the bowl with 1 teaspoon oil. Spread evenly on the remaining one-fourth of the baking sheet. Roast for 10 minutes. Remove from the oven. Reduce temperature to 375°.
Line a work surface with parchment paper or a nonstick baking mat, lightly dust with flour and dust the top of the dough with flour. Roll the dough into a rustic 15-inch circle, adding more flour, if necessary, to prevent sticking. Transfer the crust to a baking sheet with the parchment or baking mat in place.
Leaving a 2-inch border, sprinkle cheese evenly over the crust. Make an overlapping ring of the larger sweet potato slices over the cheese, leaving the 2-inch border. Spread the onion slices in another ring closer to the center. Using the rest of the sweet potato slices, make an overlapping circle in the center of the crust (the pattern will look like a bull’s-eye). Pick up the edges of the crust using a spatula and fold over the filling, making pleats in the dough as necessary (it’s okay if the dough cracks a little as you fold it); the filling will not be completely covered. Brush the crust with the egg-white wash. Drizzle the vegetables with the remaining 1 teaspoon oil and sprinkle with 1 teaspoon thyme and/or rosemary.
Bake the tart until lightly browned on the edges, about 50 minutes. Cool for 10 minutes before slicing.
Tips & Notes
Make Ahead Tip: Prepare the crust (Step 2), wrap tightly and refrigerate for up to 3 days or freeze for up to 6 months. Cool, cover and refrigerate the baked tart for up to 1 day. Reheat at 350°F for about 20 minutes.
Ingredient Note: Whole-wheat pastry flour has less gluten-forming potential than regular whole-wheat flour and helps ensure tender baked goods. Find it in the baking section of the supermarket or online at and
Per serving: 309 calories; 18 g fat (4 g sat, 10 g mono); 10 mg cholesterol; 30 g carbohydrates; 7 g protein; 3 g fiber; 332 mg sodium; 177 mg potassium.
2 Carbohydrate Serving
Exchanges: 2 starch, 3 1/2 fat
Nutrition Note: Vitamin A (140% daily value).

Cornmeal-Crusted Chicken with Pepian Sauce | Eating Well

Cornmeal-Crusted Chicken with Pepian Sauce Eating Well

4 tomatillos, husked and rinsed
1/4 cup diced onion
4 tablespoons pepitas, (see Tip), divided
3 tablespoons chopped fresh cilantro, divided
1 clove garlic, peeled
1/2 cup reduced-sodium chicken broth
1/2 teaspoon salt, divided
2 tablespoons reduced-fat sour cream
4 boneless, skinless chicken breasts, (1˜1 1/4 pounds), trimmed
1 large egg white
2 tablespoons water
1/2 cup yellow cornmeal
3 teaspoons canola oil, divided canola oil, divided

Place tomatillos, onion, 3 tablespoons pepitas, 2 tablespoons cilantro, garlic, broth and 1/4 teaspoon salt in a blender or food processor; process until smooth. Transfer to a medium saucepan and cook over medium-high heat, stirring occasionally, until reduced to about 3/4 cup, 12 to 15 minutes. The mixture will resemble a thick paste. Remove from the heat and stir in sour cream. Set aside.
Meanwhile, place one piece of chicken at a time between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even 1/4-inch thickness.
Whisk egg white and water in a shallow dish until combined. Whisk cornmeal and the remaining 1/4 teaspoon salt in another shallow dish. Dip each chicken breast in egg white, then dredge in cornmeal, turning to coat evenly.
Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Cook 2 pieces of the chicken until browned on the outside and no longer pink in the middle, 2 to 4 minutes per side. Transfer to a plate and tent with foil to keep warm. Wipe out the pan, reduce the heat slightly and repeat with the remaining oil and chicken. Serve the chicken with the reserved sauce and garnish with the remaining 1 tablespoon pepitas and 1 tablespoon cilantro.
Tips & Notes
Tip: Hulled pumpkin seeds, also known as pepitas, are medium-dark green and have a delicate nutty flavor. They are sold salted, roasted and raw, and can be found in the bulk-foods section of natural-foods stores or Mexican groceries.
Per serving: 315 calories; 14 g fat (3 g sat, 5 g mono); 66 mg cholesterol; 17 g carbohydrates; 0 g added sugars; 31 g protein; 2 g fiber; 468 mg sodium; 439 mg potassium.
Nutrition Bonus: Magnesium (27% daily value), Iron (20% dv).
1 Carbohydrate Serving
Exchanges: 1 starch, 3 lean meat, 1 fat

Oven-Fried Chicken

This is something I'll be trying!!

Oven-Fried Chicken Eating Well
  • 1/2 cup nonfat buttermilk, (see Tip)
  • 1 tablespoon Dijon mustard
  • 2 cloves garlic, minced
  • 1 teaspoon hot sauce
  • 2 1/2-3 pounds whole chicken legs, skin removed, trimmed and cut into thighs and drumsticks
  • 1/2 cup whole-wheat flour
  • 2 tablespoons sesame seeds
  • 1 1/2 teaspoons paprika
  • 1 teaspoon dried thyme
  • 1 teaspoon baking powder
  • 1/8 teaspoon salt
  • Freshly ground pepper, to taste
  • Olive oil cooking spray


  1. Whisk buttermilk, mustard, garlic and hot sauce in a shallow glass dish until well blended. Add chicken and turn to coat. Cover and marinate in the refrigerator for at least 30 minutes or for up to 8 hours.
  2. Preheat oven to 425°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
  3. Whisk flour, sesame seeds, paprika, thyme, baking powder, salt and pepper in a small bowl. Place the flour mixture in a paper bag or large sealable plastic bag. Shaking off excess marinade, place one or two pieces of chicken at a time in the bag and shake to coat. Shake off excess flour and place the chicken on the prepared rack. (Discard any leftover flour mixture and marinade.) Spray the chicken pieces with cooking spray.
  4. Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes.

Tips & Notes

  • Make Ahead Tip: Marinate the chicken for up to 8 hours.
  • Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.


Exchanges: 1/3 starch, 4 very lean protein, 1 1/2 fat

Per serving: 226 calories; 7 g fat (2 g sat, 2 g mono); 130 mg cholesterol; 5 g carbohydrates; 0 g added sugars; 34 g protein; 1 g fiber; 258 mg sodium; 400 mg potassium.

Thursday, October 28, 2010

~Todays Lower Body Workout~

Here is a great lower body workout that I did with my class today!
Only takes 30 minutes!!

  • 5 Regular Squats then directly go into 10 Jumping Squats. 2 sets

  • Ski Jacks 30 seconds. 2 sets

  • Stationary Side Lunges ->Superset<- Stationary Front Lunges, 15 repetitions each leg, 2 sets

  • Sumo Squat Pulses (Wide legs with toes pointed out) 1 minute lower pulses, 1 minute upper pulses

  • Close Stance Squats(Feet directly under hips) 25 repetitions, 3 sets

  • Lying Hamstring Curls with fitball -> Superset<- Lying Leg Extensions with fitball. 15 repetitions, 3 sets

  • Lying Side Leg Raises with fitball. 20 repetitions, 3 sets

  • Calf Raises(Forward, Out, In) 30 repetitions each angle

Sunday, October 24, 2010

Benefits of Green Living

Green Living is a very important part of your whole body health! Here are some ways to be green:

• Choosing to use natural-based non-toxic consumable products in your home or office provides a healthier environment for you and those around you; and

• choosing concentrated products in recyclable and reusable containers keeps trash out of landfills; and

• supplementing your diet with appropriate, effective and affordable nutritional products to maintain health and balance in the body; and

• leading by example, impacting the health and wellness of those around you now, and in the future.

Saturday, October 23, 2010

A Bit About Megan

AFAA certified
My fitness career started when I was 15 years old, working at the family owned gym as a front desk attendant. I didn't know much about the fitness world besides sports I had played when I was younger, and started learning new things on a daily basis. At 17 my mother suggested I start working with one of the trainers who needed practice working with people, and an assistant kick-boxing instructor. This is what sparked my love for fitness. I studied to become an Aerobics and Fitness Association of America certified personal trainer and after a few months, I took the written and practical exams and got my certification. I began training new gym members, and friends to get experience. About a year after I received my certification, I started teaching weight training classes twice a week for upper and lower body.

I love working with people and helping motivate them. Seeing them accomplishing their goals is inspiring. It makes me want to be better, and to help others become the person they aspire to be. I enjoy working with people of all ages and fitness levels. I have trained people with goals from maintaining their fitness level, to competing in physique shows. The challenge of building a program for each individuals goals is exciting. I am constantly researching new types of exercise and ways to incorporate them into training sessions. My goal is to create the best workout experience I can for my clientele."