Wheat-free Green Bean Casserole

I made this dish for the second time this weekend, and yet again I loved it!  It tastes so rich and decadent, but that's just because the ingredients are higher quality then the version you might normally have at a holiday dinner, which often uses condensed cream of mushroom soup.  This version is wheat-free as well...give it a whirl soon!

http://www.prevention.com/food/food-remedies/gluten-free-recipes-wheat-belly-cookbook/green-bean-casserole-and-onion-rings

Green Bean Casserole

PREP TIME: 25 MINUTES
TOTAL TIME: 50 MINUTES

Makes 6 servings

4 tablespoons butter or coconut oil, divided
1 large yellow onion, cut into rings
1/4 cup ground golden flaxseeds
1 yellow onion, chopped
4 ounces button mushrooms, sliced
1 bag (16 ounces) French-cut green beans, thawed
1 cup chicken broth
8 ounces cream cheese, cut into cubes
3 tablespoons grated Parmesan cheese
1/8 teaspoon ground red pepper

PREHEAT the oven to 350°F. Grease a 1 1/2-to 2-quart shallow baking dish.

In a large skillet over medium-high heat, HEAT 2 tablespoons of the butter or oil. Add the onion rings and cook, stirring occasionally, for 10 minutes, or until lightly browned.

PLACE the flaxseeds on a large plate. Add the browned onion rings and toss with the flaxseeds to coat. Set aside.

In the same skillet over medium-high heat, HEAT the remaining 2 tablespoons butter or oil. Cook the chopped onion and mushrooms for 8 minutes, or until most of the liquid has absorbed. Add the green beans and broth and bring to a simmer. Stir in the cream cheese until melted. Stir in the Parmesan and red pepper. Pour into the baking dish. Arrange the onion rings over the top.

BAKE for 25 minutes, or until hot and bubbling.

Reverse Tower on the Cadillac

Reverse tower, performed here on the cadillac, targets deep core stabilizers and really fires up the entire back side of your body as well.  Keep your ribs interlaced (no backbend!) and it's a true full body exercise. Think of it as a shoulder bridge taken up a few notches....add the single leg lift when that core is ready to support the movement!

How to Get a Bodacious Booty! (VIDEO)

Check out my at-home workout that shows you 3 simple exercises for sculpting a bodacious booty.  All you need is a 5-10 lb. weight and a resistance band with handles.

Leg extension and abduction with weight - 15x each side

Leg extension with resistance band - 15x each side

Monster Walk with resistance band - 8 walks each side x 3

REPEAT CIRCUIT 2-3 TIMES

Kriss Kross will make you - Jump Jump....

The jumpboard class is waking up their abdominals and hamstrings before getting their jump on.

Jumpboard is a great way to work some cardio into your exercise routine without significant impact on your joints.  It is especially useful for those who are recovering from injuries or athletic setbacks, or for those just heading back into a cardio routine after some time off.  

The emphasis we have here at Urbancore on proper form - head to toe - and integrating body and mind will help ensure that your workout is not isolated in the calves and quads!

Come check it out - times are on our website.

urbancorechicago.com

Mat Class Teaser

Monday night mat class has been working up to performing a teaser.  It's a hard move and I've been putting it at the end of our sequence so muscles are warmed up and a little fatigued!  In class I've talked about using the eccentric portion of an exercise, for example, tricep push ups, to build strength more efficiently.  Same thing with the teaser.  Scooping your body into this position while balancing on your sit bones is challenging but if you focus on the "down" part of the move (returning to the mat) you will get strong and have success.  Join us for a Monday night class.  You might be a little sore the next day...I was today!

Thursdays on the Chair

Check out Lisa and her side pelvic push-ups/pikes on the Chair.  She's showing how a full body integrated movement should work - stable shoulders, active core and glute muscles.  Even her feet are aligned properly.  This is an advanced Pilates move that she has been working toward mastering....and on Thursday she did her best one yet!

Wheat-free tabbouleh

I have always loved tabbouleh.  One of my favorites is from Taste of Lebanon on Foster Ave.  Over the last year, however, I have been adapting many recipes to exclude wheat (my daughter and several of her friends stick to a gluten free diet).  This recipe replaces bulgar wheat with quinoa and it's fast and easy.  The longer it rests in the refrigerator, the better it tastes.

Quinoa Tabbouleh

Prep Time: 15 Minutes Cook Time: 15 Minutes Ready In: 30 Minutes Servings: 4

INGREDIENTS:

2 cups water 1 cup quinoa 1 pinch salt 1/4 cup olive oil 1/2 teaspoon sea salt 1/4 cup lemon juice

3 tomatoes, diced 1 cucumber, diced 2 bunches green onions, diced 2 carrots, grated 1 cup fresh parsley, chopped

DIRECTIONS:

1.	In a saucepan bring water to a boil. Add quinoa and a pinch of salt. Reduce heat to low, cover and simmer for 15 minutes. Allow to cool to room temperature; fluff with a fork.
2.	Meanwhile, in a large bowl, combine olive oil, sea salt, lemon juice, tomatoes, cucumber, green onions, carrots and parsley. Stir in cooled quinoa.