400 calorie: Panera Bread Fake out! Creamy Tomato Basil Soup & Citrus Greek Salad

I love me some Panera Bread! It's fresh. It's clean. It's healthy...   

Believe it or not, just ordering a soup and a salad can be more sodium and calories than ordering at a McDrive Thru. For example, my favorite combo at Panera is the Thai Chicken Salad and French Onion Soup... that is... until I started paying attention to my gut. Sure, your lunch will stay under 600 calories, which isn't bad, but the sodium was off the charts- and so was my bloating. The following soup and salad recipe is superdeedooper simple to recreate, low in sodium, around 400 calories, and a pretty damn close replica of Panera Bread's tomato basil soup (minus the asiago croutons and baguette). I dare say that this version is even tastier. The salad's all me: Panera WISHES they had a salad this tasty. 

Creamy Tomato Basil Soup
Serves 4 
15minutes 

1 10oz (big can) crushed tomatos
2 Tbsp olive oil
1 cup Chicken or Vegetable stock - I really, really love this one: Better than Bouillon organic Vegetable Stock Base: it's a little pricey, but it lasts forever and it is DELICIOUS! Just prepare per package directions.
2 garlic cloves, finely chopped
2tsp onion powder
1/2 small carton (8oz) of heavy whipping cream
1-2 tbsp sea salt
1 tbsp fresh cracked pepper 
5 Fresh basil leaves, chopped or chiffonade 
1/2 cup grated Parmesan cheese  

In a medium sauce pot, on medium heat, add olive oil and garlic. Saute but do not burn the garlic. BLECH! Add the can of tomatoes, basil, S&P, onion powder and stock. Let that simmer for 5 minutes. Add the cream and the parmesan. Let that simmer for another 3-5 minutes. Do a salt and pepper check before you serve. TASTE TEST! (Please taste your food and alter it to YOUR tastebuds. Not mine) Garnish with extra basil and/or cracked pepper.   

Side Greek Citrus Salad
1 handful Romaine lettuce- washed & chopped 
1 tbsp Feta Cheese
1/4 cup red peppers- chopped
1 Orange, prepared 
1/4 cup Carrots- chopped 
Edamame- 1/4 cup beans
Cracked Pepper
*Peperoncinis and Kalamata Olives are optional- I just didn't have any or I would have TOTALLY included them. Womp!  

Sweet Raspberry Vinaigrette: 

1 tsp Original Mrs. Dash
1 tsp Salt
1 package artificial sweetener 
2 tbsp Olive Oil
3 tbsp seasoned rice wine vinegar
*1 tbsp raspberry preserves- if you don't have this, no big whoop. Omitting this won't ruin a thing. 

Combine everything, toss, add cracked pepper on top. BAM! 

Jarred: Peaches! Chutney and BBQ Sauce

Millions of peaches... 
Peaches for me. 

My friend's father has a small farm in Ohio. This year his peach tree EXPLODED with peaches... among other things. They gave me a bunch! Actually, the pic to the left is my second crate-o-peaches from his tree- 

Not to mention the other LOADS they have harvested for themselves, other friends and family. It came from only ONE tree, too. WHOA! 


I decided to make an s-ton of peach related, jarred happiness. If you are new to jarring, take a quick look at this, first: Jarring 101: On the Cheap before taking on the process. If not, the recipes below can be modified for smaller batches. 




Curried Peach CHUTNEY! 

Yields 4-5 half pint jars. Why so small? Chutney is one of those once-in-a-while condiments. It also packs a sweet and spicy punch with very little effort- hence the small jar. 
Prep time: 20minutes   Cook time: 2hrs.

12-15 small-medium sized FRESH peaches, skinned and pitted (Blanch them for a minute to easily peel skin)

2tbsp olive oil

Orange peel from half and orange 

1 large HOT, RED banana pepper (for color)

1 jalepeño (the level of hot is up to you- seeds or no seeds?)

4 Scallions, chopped

4 garlic cloves, pressed

3-4 Sanaam Indian chiles 

3 Cardamom pods

1 cinnamon stick

1/4 cup Seasoned Rice Wine Vinegar

2/3 cup cider vinegar

2tbsp sweet curry

2tsp tumeric

1tsp vanilla 

1 cup brown sugar

Salt and Pepper to taste ( I used at least 1+ tbsp sea salt) 

In a large stock pot, on medium heat, add your oil, scallions, pepper and sauteé. Add your brown sugar, cinnamon, curry, tumeric, vanilla, peel, pods, garlic and peaches. Let those cook together (flavors soaking into the peaches) for a few minutes before adding the vinegars, chiles and the jalepeño. Remove the orange peel! (It will be too orangey if you don't.) Stir it up nice, put it on a med-low setting and let the juices cook down to a thick consistency. Time to start a movie. This process will take 2 hours, at least. Funnel your thick, goupy, chutney into your über clean and sterilized jars and DONE! This will keep in the fridge for a week or so, if you have decided not to jar it. 

Habenero Peach BBQ Sauce:

Believe it or not, it ain't too hot... 

Yields 5 jars  Prep time: 30 minutes 

Cook time: 30-40minutes

12-15 peaches (peeled) Blanch them to peel with ease.

2 tsps butter

1/4 cup olive oil

1 large onion, diced

4 medium poblano peppers- roasted, skins removed, chopped

1 large hot banana pepper, chopped

4 garlic cloves

1 habanero pepper or 2 jalepeño peppers (Seeds in or out. The level of hot is up to you)  

1 cup Brown Sugar

1/4 cup dark molases

1/4 cup cider vinegar

2tsp marjoram

1 tbsp salt

Black pepper

1/4 tsp hickory flavoring

3/4 cup ketchup 

1 heaping tbsp of Stone Ground Mustard (Any heavy, gritty mustard will do, too) 

In a large pot on medium-high heat, add olive oil, butter, onions, marjoram, salt & pepper and sauté until light brown. Add peppers and sauté. Next add the brown sugar, stir together with the vinegar, garlic and peaches. Turn down the heat. After 20minutes of simmering, the batch of BBQ should start to thicken. Stir in the molases, hickory flavoring, ketchup and mustard. Let that simmer for another 10-15 minutes. Give your BBQ a "salt and pepper check"- add more if desired and prepare to jar up your sauce.    

Dig out your blender and blend the mixture in a few batches. One the mixture is well blended, return it to the pot. Do a final taste check and begin the jarring process, or... 

use it right away!! This sauce is BRILLIANT on ribs, chicken, etc. 

Check out my Peachy Pumpkin Spiced Ice cream 

450 cal Recipe! Zesty, grilled, cilantro lime chicken breast with mint.

Two words: MAD MEX! Mad Mex is a muy delicioso, hip, Mexican restaurant in Pittsburgh that I adore! They have a cilantro dressing that I rave about every time I get a salad. So... I decided to recreate it and marinade some chicken breasts, in lieu of leafy greens. I paired it with wild rice, avocado and DRAGON TONGUE beans from my garden. This recipe is so stinking easy, fresh, yumtastic and low calorie.  Feel free to marinade/pair whatever your heart desires- fish, steak, pork. I make extra and refrigerate it for it's original purpose, salad dressing. 



Serves: 2-4
Prep time: 5m/ 25m with rice and beans



What Yinz Need: 


Grill
Food processor


Recipe: 


2 large chicken breasts 
2 handfulls of cilantro- you should cut most of the thicker bottom stem from the leaves. A little stem is perfectly fine. Too much can be bitter. 
*4-5 mint leaves (these were my idea. You can omit them, but it adds such a nice, bright taste to the marinade)
1 large lime- juiced and zested (for later)
1/2 cup of Seasoned Rice Wine Vinegar. 
1/4 ExtraVirgin Olive Oil
3 TBSP ground Parmesan cheese. Or a 1/4 of a chunk of Queso Blanco (a moist, crumbly Mexican cheese- like a denser chunk of feta. I didn't have it so I went Parm. Mad Mex uses Queso Blanco... and so will I the next time!) 
2 garlic cloves
2 TSP Salt and fresh, cracked Pepper 
*Avocado


In a food processor, add your cilantro, mint, lime juice, garlic and cheese. Blend until everything is well chopped/ mush. Next add the salt and pepper. Blend. Add vinegar. Blend and keep the little top hole of the food processor open to drizzle in the Olive Oil while blending. This helps thicken the mixture. And... Done. Make sure to taste the dressing. Add more salt and pepper, if needed. 

So many folks forget to TASTE their food, first. Don't be "those" folks! Adjust the taste to your YOUR buds- no matter the recipe! 

Butterfly your chicken breasts to make four pieces. If there's only two of you... just use one large breast and butterfly that piece. Salt and Pepper the breasts and add half of your prepared marinade to coat the chicken. Let that sit together for a few minutes before grilling. 


Grill on med/high for 8-10 minutes and serve with whatever side you wish. I added sliced avocado and plain greek yogurt. (An excellent substitute for Sour Cream) Add the zest of your lime as a garnish. If you're on a health kick, do what I did and prepare some wild rice (you can use a box, just don't use the spice packet) and a veggie of your choosing. Here's a link to my DRAGON TONGUE BEANS info and recipe. They are in-season and super tasty!  If you love the dressing, double your batch, put it in an air tight container and store it in the fridge for later. It stores for up to 1 week. 






<---Oh, and do yourself a favor and slice an extra lime... 


 Enjoy!  

Coconut Chai Rice Pudding

This creation was a Dogfish Head inspired dessert. I had the pleasure of sampling a Dogfish Head Chai Tea beer. Yes, I said Chai Tea BEER! It was sweet and spicy- much like it's warm, non alcoholic sister. At that moment I thought, "Man, you can chai just about anything."  And then I thought about the Jasmine rice I needed to use up... and the half can of coconut milk I needed to kill and how I had better use some of those cardamom pods before I have to toss them and BAM! Inspiration! Alas, there is no beer in this recipe. Feel free to have one while you're making it, however. I did!







Coconut Chai Rice Pudding
1 1/2 cup uncooked Jasmine rice (Regular long grain rice will be fine... unless I am coming over for dessert, in which case, please use Jasmine)
1 1/2 Cups whole or 2%Milk 
1 Can of Coconut milk
1/2 cup sugar
2 tsp pure vanilla
1 tsp salt
4 cardamom pods
1 cinnamon stick
pinch of ground ginger (optional)
pinch of ground cloves (optional)
1/2 cup half and half
2 tsp cornstarch
butter
cinnamon/sugar

In a 4qt sauce pot, bring your milk, coconut milk, vanilla, sugar, spices, cardamom and cinnamon stick to a simmer. We want to bring out as much of the chai flavors from the spices as possible.  Be sure to scrape your coconut can of all of the thick goodness and melt it into the pot, as well. Stir in your rice and bring to a boil. Cover and reduce to low heat for 20 minutes. Once your rice has softened and the mixture has thickened, give it a taste test and adjust the sweetness. In a measuring cup, combine your half and half and corn starch and add it to the rice. Stir well and let it thicken over medium-low heat until it is creamy. 


Before serving, remove the cinnamon stick and the cardamom pods... if you can? If not, no biggie. Place a few dollops into a serving dish and top with a smidge of butter and cinnamon sugar. It is a chai lovers delight, believe-you-me! 


Enjoy!  

Part III: Confessions of a Supplement Junkie and a Weight Loss Heroine

I remember salsa dancing in my late teens, early 20's at Latin Palace in Baltimore, Maryland. Everyone in the club (young, old, big, small) was moving the to rhythm and enjoying themselves. I recall one particular evening when this 50-something couple came out onto the dance floor. Everyone clapped and whistled when they approached, including the band. The young, athletic, full-of-myself Kertney couldn't imagine why? The wife was a busty size 14+ and her husband was a leaner, balding man, in short slacks and a button down yellow shirt. Maybe it was an anniversary party? Maybe they were the club's owners? Or maybe it was because they were AWESOME!?  Those two worked that dance floor like it was their job! They looked at each other in such a sexy, flirtatious way that you couldn't help feeling all warm inside. He looked at her like she was the hottest mamacita in the club and she made him work for it! Yes! Latin music just makes you feel sexy, energized and confident. It's what I love about it. Latin music makes you want to move your body... and it's what attracted me to Zumba.

It was the winter of 2008, nearly 10 years and 50lbs later, when I attended my first Zumba class. If you haven't heard about the latest aerobic, latin dance inspired fitness craze then visit THIS website and check it out for yourself. Be prepared to S-W-E-A-T your you-know-what-off and most importantly, have fun!

After I started my Flat Belly Diet and supplement regiment, I was cleared for exercise. Okay, okay... I was ALWAYS cleared for exercise, physically, just not mentally. Once upon a time I was a slim, theatre professional who would jump at the chance for a good workout... not anymore. I needed something that would keep me interested and help me shed this extra weight.

My first Zumba experience was at the YMCA and it was nothing less than hysterical! I didn't know what the hell was going on, what the steps were or why I thought I had any business being there? Just pathetic. I was like many first timers and asserted my BACK ROW positioning. Unfortunately, I am nearsighted and should have placed myself front row to see the instructor- as I was squinting the entire time. I was also:

1) Gasping for breath.

2) Wishing I brought a bigger water bottle.

3) Rethinking those fajitas I ate for dinner.

4) Prying my panties out of my tookis.

5) Insisting that the dance mirrors made me look 10 pounds heavier.

6) Praying that no one else noticed me goofing up during the jumping/shimmy/merengue/kick-thing.

7) Understanding why kegels (and Poise Pads) are so important.

8) Realizing just how heavy my boobs feel in a sports bra and how they resembled a speed hump.

9) Praying that I wouldn't fart during squats and...

10) Sincerely thinking I would die of exhaustion.

Yes, I was a hot mess and I was way, way out of shape. Still, I loved the music and continued to go. After a few weeks, I was comfortable with the moves and pretty impressed with the results. I was doing great with this diet/exercise routine, losing weight, toning up and feeling the healthiest I had been in a long time. February of '09 would prove to be quite the endurance test, however, when I had a run in with an extremely rare and vicious illness that almost cost me my life: Herpes simplex encephalitis.

Many people have there own theories on why I am still around, somewhat unscathed: 

Ironic how this sign is above the water fountain in the 'Zumba' gym

1) I'm tougher than cat piss.

2) My neurologist is top notch.

         3) Thoughts and prayers. 

But my favorite hypothesis is... 

4) ME. I started taking care of myself and prepared my body for a pretty nasty endurance test... an endurance test that I wouldn't wish upon any friend or foe. 

Mark my words: A healthier lifestyle helped to save my life.

The problem was that I wasn't cleared to do Zumba for a while. With all of that movement and my "new brain" being what it was... probably not the best idea... so I stayed away for a while. When I returned to Zumba, I ditched the YMCA and joined Julie DiMatteo's Zumba class. It was way, way, way more fun than the YMCA class. Women were hooting and hollering and greeted each other warmly- a camaraderie! There were men (okay... ONE man... and he knows who he is) and women of all ages and physicality's. No one was afraid to be there and people were smiling, sweating and enjoying themselves. It reminded me of Latin Palace- only less swanky.

The hour blasts by and you don't even realize that you have just burned off anywhere from 600-1000 calories (depending on intensity). Which brings me to another great thing about Zumba: You can work at your own pace. Believe me, I didn't start full out! I took my time and modified the routines. I still modify the routines.

Ironically, Zumba helps Kertney to be friendly. After a day of work, kids, teaching, crafts, cleaning, T-Ball, swimming, bills, grocery shopping, cooking, laundry... I turn into an evil bitch. Zumba helps me to sweat her from my body. I could be in the worst, slouched, PMS-fueled mood before class and I can walk out feeling alert, energized and positive.

Positivity, in my opinion, is the key ingredient to successful body transformation. You have to find what works for you.  The Flat Belly Diet worked for me. Supplements work for me. Zumba works for me. But the thing that helps me the most is a positive attitude. Without it, I could not have accomplished a 50lb weight loss and a new lease on life. This three part blog acts a pat on my back (I think I deserve it) and inspiration to anyone out there who needs a push in the right direction. Put yourself first, think positively, and you'll find that rest just falls into place... and off of the scale.

For more inspiration, visit my other community based blog at The Beaver Countian. There you can read the stories of a handful of the women I Zumba with, who have amazing stories to tell about their own personal success stories... with Zumba's help.

PS: Guess what I did in October of 2012 after I reached my 50lb goal??  ------------>



Check out my ZIN page at http://courtney123.zumba.com/

Grilled Portobello Mushroom Burger w/ Chipotle Mayo & Roasted Kale

Let's be honest. Mushrooms go ON a burger... not in place of. Don't hate! This non-beef take on a patty is pretty darn tough to distinguish for even the most ferocious carnivore. And the best part of all... it's mind blowingly delicious, cheap, simple, and way, waaaaaay healthier!

The family and I are on a no-meat kick. No, not an "eliminate-meat-for-good" thing. It's more like a, "no-meat-with-every-single-dinner-all-the-time" thing. Which is hard. Both my husband and I came from meat-n-potatoes families. After all of the bad press about slime in ground beef , and daily scientific reports proving that too much meat is rotten for your health, Mr. Kertney suggested we try some meat-less dinners... And I agree. I'll bet we aren't the only families out there with this new meatless outlook?

The problem is:

I LOVE A GOOD HAMBURGER!

What am I going to do when I want a burger and I don't have the budget to buy organic, grass fed chuck that is being ground before mine eye? Is there anything that can save me?

Portobello Mushroom Burgers
 *with Chipotle Mayo and Roasted Red Potatoes and Kale

2 Large, bun sized, Portobello Mushroom Caps
Marinade
Buns
Mayo
Cheese
Fix'n's

*1hr before grilling, prepare your mushrooms. Wipe any dirt or blemishes off of them with a paper towel. Set them on a plate "gill" side up and add the marinade. Let that absorb into the mushrooms for 1 hour.

Marinade: Mix together
1/4 Cup Balsamic
1 Crushed garlic clove
1 tsp of Mrs. Dash Original seasoning
1/2 tsp. Salt
2 tbsps. Extra Virgin Olive Oil

1/2 tsp. Montreal Steak Seasoning- sprinkle this onto the mushrooms right before you grill them. 

You can use whatever steak seasoning you like, unless I am coking over for dinner? In which case, please use Montreals. 

Chipotle Mayo:

2 tblsp. Mayonnaise
1/2 tsp. Adobo chile sauce from can- you can get these everywhere. Just look in the "International aisle."


*Mix the two together and done. If you want a little more heat, and add a tiny chunk of the actual chile to the mayo, but, don't get cocky. Those chile's are NO JOKE HOT! Trust me, you'll be fine with just the red adobo sauce. You can also buy prepared chipotle mayo, but, the flavor doesn't come anywhere close to this. Hell, I'll bet you start craving it and putting it on your everyday sammys... like me!  Let it chill in the frige until you are ready to assemble the burger.

Finishing Touches: 

Spray your grill grates with nonstick cooking oil and fire it up-  medium high heat. You want a char!   Let it cook for 5 minutes on each side. (More time may be needed, depending on how thick the mushrooms are) Add a slice of cheese (I used muenster- yum!) at the end of the grilling process. While you're at it, nonstick spray your buns and grill/toast those for 2 minutes. Add a dollop of chipotle mayo on the bottom buns and your Portobello Patty on the top. Add whatever fix'n's you like (I used Kumato tomatos and pickles) and DIG IN!

I guarantee that this will be the juiciest, hearty, most delicious brain fake on the planet- without the slightest worry of ground beef slime.


Enjoy!

Looking for the roasted kale and spuds? Check out my "Sides" page on the top.

Libation #1: Raspberry Coconut Mojito

I don't discriminate. I embrace all kinds of alcohol. I like beer, wine, liquor, fruity, dry, warm, iced, rim, rocks, straight up, shaken and stirred. I have decided to celebrate my love of libation with the world.

Libation #1 is made with one of my favorites, coconut rum.

Raspberry Coconut Mojito

10 mint leaves
2  pkgs Sugar in the Raw or 2-3 tsps regular sugar
1/2 lime, quartered
1 handful of fresh raspberries
2 parts coconut rum
2 parts Chambord Raspberry Liqueur (reserve 1 part)
2 parts Sweet 'n Sour mix
Top with club soda

In a tough girlie glass, mash up your mint, sugar and limes. Add the coconut rum, 1part Chambord and sweet 'n sour mix. Add some ice, raspberries and top with club soda. Give a mix and top with the reserved Chambord. Enjoy on a hot day, summer day or locked in your bathroom when "Mommy needs a minute."