Clean chicken pupusas and "fried" plantains

This recipe came to me when I found another for clean tortillas. I thought, well pupusas are made with the same "masa" why not give it a try? The masa is made from quinoa and brown rice flour so it is not as pliable. The hardest part was kneeding the dough. It definitely required lots of elbow grease. I am going to have to tweek the recipe a bit, but here's what I have so far:

Curtido (cabbage topping)
1/2 cabbage sliced thinly
4 thin slices red onion
2 carrots, julienned
(could just buy coleslaw mix to save time)
1 tsp dried oregano
Distilled vinegar to taste
Combine first 3 ingredients then blanch in hot water, remove and drain, cool in refrigerator.
Once cool add vinegar and oregano to taste.

For the tomato sauce I used Rotel's low sodium spicy tomato sauce.

Masa:
4c quinoa flour
3/4c brown rice flour
1 tsp salt (I used 'low sodium' salt)
1 tbsp olive oil
1 1/2 cups hot water, added 3/4 at a time

Mix all ingredients, but only 3/4 water, begin to combine and kneed. Add water a splash at a time as needed. If needed add more hot water, just add a little at a time until masa becomes manageable. It also helped me to keep a little bit of oil on my hands.

Pinch of a piece and mold into ball, then flatten in your hand. If you have a rolling pin or tortilla maker, this would be a lot easier, just make sure you roll/flatten on plastic sheet so it's easier to pull off. Then fill center with filling. I used pan grilled chicken breast that I shredded up. (no seasoning at all) then sprinkled a pinch of low fat mozzarella just for moisture. The next step is up to you. I pinched the dough together and formed a taco, then wet my hands and slowly started to form the pupusa. However. I think this would be easier if you just made another "tortilla" and added it on top and just pinched the edges shut. Then on a hot skillet with 1 tbsp coconut oil, place pupusa, cook on each side about 5-7 mins or until completely browned. The coconut oil will give it a golden brown color. Flip and repeat. Remove and top with curtido and tomato sauce.


Like I said, I used pan grilled chicken breast that I shredded up as filling, but you could use beans, cheese, peppers, pork, etc.

NOTE: This masa recipe also great for clean tortillas, and if made thicker even small pizza crusts. It has a slightly sweet taste so when making pupusas make sure you keep the dough thin. :)

Plantains:
Make sure to buy the ripest (black) ones for sweeter plantains.
Slice and fry in sauce pan with 1 tbsp coconut oil (may need to add more as needed) over med-high heat until golden brown on both sides. Top with fat free plain Greek yogurt.

Enjoy!

~wL

Weight gain diet

Recently, I received a request for a weight gain diet for women. i put one together following the same guidelines of my very own diet and I wanted to share it with you all. DISCLAIMER: This is just a suggestion from my personal success and experiences and is not to replace advice from a professional.

This diet consists of 2100-2200 calories and was created for a person who will be lifting heavy weights 3-5 times a week.

Breakfast:
1/2 cup of steel cut or plain instant oats
2 whole eggs & 4 whites
healthy fat (ie: avocado, nuts, feta cheese, flaxseed or fish oil)
Alternate to oatmeal can be two slices of bread and 1 cup of fruit; vegetables can be added to eggs

Snack:
Healthy protein (1/2 c cottage cheese, 2 tbsp of pb, cheese, etc)
whole wheat carb (ie: wheat crackers, whole wheat wrap, slice of bread)

Lunch:
8 oz of a lean protein (ie: fish, shellfish, turkey, chicken, or lean meat)
1 cup of brown rice or 3-4 oz wheat pasta or 12 oz yams
Large salad (green vegetables)

Snack:
Quality why protein high in both protein and complex carbs
This meal should be centered around your workout so adjust accordingly

Dinner:
12 oz of vegetables
8 oz of lean protein (change from lunch protein for max variety)
1 c brown rice, 3-4 oz wheat pasta, or 12 oz yams

If you feel that you are still hungry the following are great bedtime snacks:
Casein protein shake
Almond butter & milk
Cottage cheese and rice cakes
100% fruit pops and low fat string cheese

Enjoy!
~wL

On-the-go!

I was asked by a friend, what are some good, on-the-go snacks that are both filling and healthy so here are some of my favs. For further reading on the benefits of snacking please go here.

I keep these in my center compartment in the car:
~Almonds
~Special K Bars
~Peanut Butter packets (from restaurants)
~Market Pantry Strawberry cereal bars
~raisin boxes (mini boxes)
~no salt pretzels
~goldfish (1 serving)

Items you can keep in drawer at work:
~Canned fruit (IN WATER)
~Fruit (apples are best because they store longer)
~Ready to drink shakes
~canned low sodium healthy soups
~tuna pouches

If you have access to a mini fridge or have a cooler in your car (only for temp storage):
~hard boiled eggs
~low or non fat yogurt (plain or vanilla only)
~celery or carrot sticks (in premade baggies)
~cheese sticks
~cottage cheese
~sugarfree jell-o

This is my fave: Tangerine and Rice Cakes :)

And PLEASE don't forget to drink your water!!!

~wL