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DeAnna Lee


Posts from April 2013


Lemon & Mint Grilled Pacific Shrimp & Tabouli Salad


My FBP was in New York City working all last week and flew home on Sunday, so I decided to make a special dinner for him.  This is what I made: 

Lemon & Mint Grilled Pacific Shrimp

1 lb. fresh shrimp 
3 tbsp. fresh mint
1/4 cup lemon juice
1 minced garlic clove
1/4 cup canola oil 
salt and pepper 

In a jar add all ingredients except for shrimp to make the marinade.  Peal shrimp leaving just the tail.  

Soak skewers 5 minutes in water.  

In a large one quart bag marinate shrimp 10 minutes.  Then skewer and grill 1 to 2 minutes per side and medium/ high heat.  When they turn pink, the shrimp are done! 

Tabouli Salad 

2 packages mint
1 huge bundle of fresh flat leaf parsley 
1 container of cherry/ grape tomatoes
1/2 red onion 
4 or 5 radishes chopped 
1 box of Far East Tabouli salad mix 

Dressing: 
2 lemons
1 garlic cloves
1/4 cup olive oil 
salt and pepper 

Pour tabouli salad mixture into bowl.  Add one cup of boiling water.  Stir, cover and refrigerate for 30 minutes.  

Meanwhile, chop all veggies.  I chop all of the herbs almost into a mince.   Make the dressing by adding all ingredients to a jar and shakey shakey!  

Take tabouli salad mixture out of the refrigerator, fluff with a fork, and add the veggies, stir, then add the lemon dressing!

Let the tabouli salad chill in the refrigerator while you grill your shrimp!

I served this with grilled fresh pineapple and red onion on skewers!  YUM!   

 
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Pickin' Peaches Line Dance
This is one of the first line dances that I choreographed for Bourbon Jacks! I teach line dancing there every Friday night to the Fresh Country we play on The Wolf from 9 - 11 pm!  

Pickin' Peaches is danced to Lauren Alaina's "Georgia Peaches"!  It's a ton of fun!  Try it with me...




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Topics: Sports
People: Lauren Alaina




 
Wolf Boot Scoot Troupe



I'm so excited that we are finally getting our very own dance team!  As many of you know, I love to dance and have been teaching dance for over 15 years!  It's such a great way to burn calories, stay healthy, and HAVE FUN!  

I will be at Bourbon Jacks this Saturday for tryouts.  I will be teaching everyone the dances will you do for tryouts.  Trust me, this will be FUN! 

You will audition in groups of 5.  We will not be making anyone feel uncomfortable by making you dance alone.  This is a group/ team effort we are looking for with the Boot Scoot Troupe!  

So just bring a smile, wear your boots,  and I promise I will take care of the rest!  

Have you signed up to try out for the Wolf's Boot Scoot Troupe?  DEADLINE TO SIGN UP IS WEDNESDAY!  

The application is asking you to bring a head shot.  We just need a head shot photo of you that we can use to keep track of everyone.  If you don't have one, take a photo of yourself (or have a friend do it), then go to Walgreens and print out a 5X7 or 8x10 for a buck or two, and bring it with you.  

Use this link to get signed up: 

http://www.seattlewolf.com/Join-The-Wolf-Boot-Scoot-Troop/16063760
 

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Parmesan Cauliflower Penne Pasta


I stopped by to see my friend Amanda at Ballard BootGirl on Saturday, and she shared with me this delicious healthy/ comfort food recipe!  You get the best of both worlds with this one! 

Parmesan Cauliflower Penne Pasta

1 whole head of cauliflower
2 tbsp. olive oil 

1/2 onion
4 garlic cloves 
2 tbsp. butter
1 cup chicken/ or vegetable stock 
1/4 cup pasta water
1 lb. wheat penne pasta
1/2 tbsp. crushed red pepper (I use a full tablespoon for MORE HEAT)! 
2 cups shredded parmesan cheese 


Cut cauliflower in half.  Remove the stems from the cauliflower AND DON'T THROW THEM AWAY!  Cut the stems up bite size!  They are gonna make the most yummy crunchy veggie surprise for this dish. Then cut up the rest of the cauliflower and set it aside.
 

Saute onion and stems in olive oil for 5 minutes.  Add cauliflower tops, minced garlic, red pepper, salt and pepper and let saute 2 - 3 minutes.  Add one cup chicken/ or vegetable stock.  Cover and let steam 10 - 15 minutes or until the cauliflower tops have softened where you can begin to mash them with a wooden spoon.  Add butter, pasta water and stir well.  Add parmesan cheese and remove from heat. Stir well. 

Prepare penne pasta according to package directions.  

Spoon cauliflower mixture on top of the wheat penne pasta for a yummy vegetarian meal!  

I added a little chopped tomato and chives on top for color!  

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Learn Country Walkin' Line Dance to Pontoon by LBT
If you have 2 minutes, you can learn to line dance!  

Plus, do you want to make money working for The Wolf?  Do you like to line dance?  Try out for The Wolf's Boot Scoot Troupe!  

Click on this link below for deets, then learn the dance!   

http://www.seattlewolf.com/Join-The-Wolf-Boot-Scoot-Troop/16063760

 


 
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Shake It - Luke Bryan Line Dance


Do you wanna work for The Wolf?  Do you like to line dance?  Try out for The Wolf's Boot Scoot Troupe, April 27th at Bourbon Jacks in Kent!  

Get signed up to audition and get all details here: 

 http://http://www.seattlewolf.com/Join-The-Wolf-Boot-Scoot-Troop/16063760

I
f you wanna see the kind of dances we will be doing, check out one of my line dance videos!  This is "Shake It" to Luke Bryan's "Country Girl"!  

 
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Want Cowboy Boots on the CHEAP?
This Friday Boots Up Friday returns with a new sponsor!  Ballard BootGirl on 65th and 3rd Ave. Northwest has mens and womens cowboy boots ON THE CHEAP!  

I found this pair at Ballar BootGirl for under $40!  Yeah, great boots for both men and women for cheap cheap cheap!  



So if you haven't already, get signed up for Twitter and follow:

https://twitter.com/SeattleWolf

AND FOLLOW ME TOO PLEASE?  

https://twitter.com/DeAnnaLeeWolf


On Friday, we want you to tweet us a pic of your boots (any kind, and it doesn't even matter if you don't have boots just get those feet up and snap a pic).  Make sure to use the hashtag--->  #BootsUpFriday!  
One lucky winner will get a $50 gift card to Ballard BootGirl!  
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I Feel Like a CHEATER!



I feel like a total knucklehead!  

I FORGOT TO PLANK YESTERDAY! 

I was watching the news coming out of Boston, then I started watching The Voice and totally forgot!  And this is the exact reason I started planking is to get my lazy butt up off the couch.  

But many of you have told me to double up on the planks today, so I'm gonna do that.  It's just one day, and that doesn't mean it can undo all the good I've done over the past couple of weeks.  

So if you forgot somewhere along the way, don't give up!  

If you haven't started, will you try the 30 Day Plank Challenge with us? 

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Lemon-Dijon Swordfish Burgers
I have found a way to "stretch" expensive fresh fish and also a way to encourage myself to reheat and eat it the next day.  

It's rare that I'm in the mood for a piece of fish.  I'd much rather chow down on a big ol' burger.  So I do the Jedi Mind Trick on myself!  I tell myself I'm gonna eat a burger, but it's actually made of fish!  And they are so tasty!  You can make them with just about any fish!  Last night, my FBP brought home swordfish!  Here's what I did with them! 

(this recipe makes 2 burgers - double up the recipe if you want more) 







Lemon-Dijon Swordfish Burgers

4-6 oz. fresh swordfish steak
1 egg
3/4 - 1 cup panko bread crumbs 
salt and pepper
 
Marinade:
 

2 garlic cloves minced into a paste
1 fresh lemon squeezed 
1 tbsp. Dijon mustard 
2 tbsp. olive oil 
fresh crushed red pepper ( you can omit if you don't like heat) 

Preheat your outdoor grill to medium-high heat.  Or oven to 400 degrees.  

Chop swordfish with you knife until it is broken down into tiny pieces.  You want to be able to make a patty out of it.  Put fish in a bowl, and add salt, pepper, egg, and bread crumbs. 

In a jar mix the marinade together. 

Spoon 3 or 4 tablespoons of the marinade into the bowl with the fish.  Mix together.  If it's too wet to form a patty, add more bread crumbs.  If it's not wet enough, add more marinade.  It's an eye ball thing! 

Form into patties.  Refrigerate for 15 - 30 minutes to let them set up.  It will make them easier to grill. 

Now you can either grill or bake these.  Bake= 10 minutes at 400 degrees. 

Grill= Medium -high heat 5 minutes per side.  If you are grilling them, make sure you use tin foil and olive oil to coat them so they don't stick.  

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If a BABY can do it...
Whoooooa!  Look at this baby PLANKING!  




Ok I admit that finding the motivation to plank everyday is tough!  It's easier if you have someone doing them with you and holding you accountable.  Like last night, I was snuggled up on the couch watching American Idol.  My boyfriend came home from band practice asking if I had done my plank.  I told him I had not done my plank.  And he MADE ME get up and do mine with him!  Ha!  

The night before it had been me pushing him to do his plank.  So the roles were reversed, and I began to understand the importance of having a battle buddy when it comes to working out.  

Many of you have sent me other challenges to try, and I appreciate all of the support!  Keep em' coming!  I'm trying to do something every day to make myself stronger and get into some type of routine where I'm working on my fitness every single day.  

I'm gonna make it through this 30 Day Plank Challenge somehow, then I'm gonna add the 30 Day Squat Challenge to it.  

Have you started the challenge yet?  If not, it only takes 20 seconds to get going!   Check out the graph below:  You can do it!!

 



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Gettin' My Plank On - Day NINE
Are you trying the 30 Day Plank Challenge with me?  If so, then you know it's not as easy as it looks.  BUT after nine days of planking every single day, at least once a day, my core is already stronger and the planks are not as hard as they used to be. 

If you haven't started with yet, will you try it with us?  

It only takes 20 seconds to get started.  You simply follow the chart below.  You plank once a day for the amount of time shown on the calendar.  If you can go longer, do it!  If you want to do more than one, DO IT!  

I started doing this to get my butt up off the couch and try doing something, ANYTHING, to help my fitness.  This is couch to planking!  

Will you try it with me? 


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Calypso Jerk Chicken

I had my first farm to table chicken delivered to the house on Saturday afternoon.  So I got out an old jerk chicken recipe that I haven't made in a really long time.  It needs to marinate overnight, so when you have a little extra time maybe give this recipe a whirl around your BBQ grill!  

Warning:  This IS jerk chicken, so it has the potential to be HOT!  

Calypso Jerk Chicken

1 lb. fresh whole fryer chicken butchered into pieces
1 inch of fresh ginger
1/4 cup fresh orange juice
1/4 cup low sodium soy sauce
1/4 cup dark rum 
1/4 cup olive oil 
4-6 garlic cloves
1-2 habenero peppers (1 for Medium heat- 2 for High heat) 
1 tbsp. honey 

Dry ingredients: 

1 tbsp. all spice
1 tbsp. fresh thyme 
1/2 tsp. cayenne
3/4 tsp. nutmeg
3/4 tsp. cinnamon 

In a food processor, add all the wet ingredients from the top list.  Blend until smooth.  

In a separate bowl, mix together the dry ingredients.  Then add them to the food processor wet mixture and blend together. 

Wash and pat dry your chicken.  Place inside a large resealable bag and pour the jerk marinade on top the chicken.  Set on a large plate and refrigerate overnight.  The longer it marinates the yummier it becomes!  So put it in the fridge and forget about it until tomorrow!  :) 

I had a grill master to help me grill the chicken!  Heat your grill to medium/ high heat.

 

Lay chicken breast side down and grill 5 -7 minutes per side or until internal temperature read 165 degrees.  

I served this with a yummy Lime Black Bean &  Corn Salad and Coconut Rice! 



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Turkey Cream Cheese Roll Up
Sometimes you just don't feel like cooking, huh?  That's how I felt a couple nights ago when I made Turkey Roll Ups for me and my FBP.  

Someone asked me for the recipe, and honestly you can put anything you can dream up inside these roll ups.  Here's what I did:

Turkey Cream Cheese Roll Up

1 wheat tortilla
1 leaf romaine lettuce
1 tbsp. cream cheese
2 pickles sliced
4 cherry tomatoes sliced
2-4 slices of turkey
2 slices of pastrami 
salt and pepper 

Lay the tortilla flat, then slather on that yummy cream cheese. This will act like a glue for the other veggies. 

Lay down the lettuce, then start piling all the goodies on top.  I started with the meat then added the veggies.  

When I roll it up, I don't fold in the sides.  I just roll it up straight.  Then I cut it in half.  Simple right?  

 
You could replace the cream cheese with hummus!  Yum! 


 
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30 Day Plank Challenge - Day FIVE
Phewwwwww lordie, I did NOT want to do my plank last night.  I was all comfy on the couch after making dinner and wanted to settle in, but I started thinking about each of you that said you would do this with me.  

I got up off my butt, and I did my plank.  Let me tell you it was soooooo hard!  But I did it!  TWICE!  Then when my FBP got home from work, I reminded him to do his.  He did them too! 

If you haven't started the 30 Day Plank Challenge, will you do it with us?  Here's how...



You can start on any day.  Just start from the beginning and follow the chart as the days pass!  Only do what you can, and don't hurt yourself.  This is about getting off the couch and doing something, ANYTHING!  

If you're like me, you'll feel like this when you plank at first...



 
But KEEP GOING anyway! HA!  We are all in this together!  
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Lunch Without a Sandwich - Day 4 "30 Day Plank Challenge"
Thank you so much for doing the 30 Day Plank Challenge with me!  It was meant to help get my butt up off the couch and try to help strengthen my core, but it has turned into this sea of support for one another.  

Doing that first plank was TOUGH!  My legs were shaking and my arms were about to give out from under me, but I kept going!  

YOU HAVE INSPIRED ME TO DO MORE!  So again, thank YOU so much for doing this challenge with me!  

My plank last night was not easy either. Those 30 seconds felt like an hour!  But I got online and saw where many of you were doing your planks and holding them longer, so I got back up and did another set.  The second time I held it for 1 minute and :15 seconds!  I'm 1/5 of the way to the 5 minute goal!  

This is NOT a contest though!  Only do what YOU can do.  It's a personal challenge, and I am here to help support you through it.  So be careful, be safe, and don't hurt yourself.  :)  

If you haven't started the challenge yet, will you join us?  It's super easy!  Here is the chart to follow along, and you can start at ANY time!  You just need a spare 20 seconds!  




To go along with my planks, I'm paying close attention to my diet!  Last night, I made my own homemade lunchables for me and my boyfriend.  

They are super easy to make, and you can put ANY thing you like best in them! 



I'll be checking in with you later tonight to see if you have done your planks!  Plus I will let you know how mine go.  Wish me luck!  This is tough, but with support I think we can all feel healthier and happier!  

Get your Plank Awwwwwwwn' y'all!  :) 

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30 Day Plank Challenge
One of my listeners, Danielle Schooler of Burlington, put out a challenge on Facebook and I accepted!  

It's the 30 Day Plank Challenge!  

This graphic outlines how you get started and what to do everyday.  Don't worry if you haven't started yet, just start from Day 1 and move as the days pass!  


 

So, I started that night.  It was two nights ago.  Let me preface this by saying, I do not work out on a regular basis.  So this is couch to planking for me!  It's a starting point, and I'm hoping to add squats and other things to this as time goes along.  

This is for someone who is going from ZERO to exercising!  

Yes, I teach line dancing and dance A LOT, take the stairs everyday, go for long walks, but I don't focus my energy specifically on exercise.  

I challenge you to try it with me.  It only takes 20 seconds to start!  You can so do this!  And, if we hold each other accountable and check in everyday to see if we've done our "planks", I think we can get to the end of this month and beyond healthier and happier!  

I even asked my FBP if he would do this with me, and he said yes!  Challenge your entire family to get involved!  Have the kids make a contest out of it to see who can hold their plank the longest.   

Here's my plank last night: 



I'm a beginner here, so my form is not perfect.  I need to put my feet closer together, and it looks like I need to drop my shoulders a bit.  But like I said, this is just the start!  

The first 20 seconds were a little tough, but it wasn't outrageously tough.  My core is weak, but I want to make it strong!

Will you do this with me?  


30 Day Plank Challenge!  Let's go y'all! 
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People: Danielle Schooler




 
Coconut-Cilantro Basmati Rice
Some of my favorite flavor profiles are Thai.  When I decided to make a little rice to go along with my Pad Thai Albacore Tuna Burgers (recipe is on this page: just scroll down a bit), I wanted to bump up the flavor of the rice.  

This is easy to do with ANY rice dish!  When it calls for water, just replace that with some other yummy liquid like chicken or beef stock.  In this particular recipe, I wanted to use coconut milk.  Make sure to get the low fat coconut milk!  



Coconut-Cilantro Basmati Rice 

1 can low fat coconut milk (2 cups)
1 cup rice 
1 tbsp. minced garlic
1 tbsp. minced fresh ginger
4-5 tbsp. fresh chopped cilantro
tbsp. sesame oil  
salt and pepper 

Heat the sesame oil in a soup pot, then when it's hot add the fresh ginger and garlic.  Then add the rice.  Stir it around the pan and let it soak up all of that yummy flavor!  Add a little salt and pepper. 

Now add the coconut milk.  Let it come to a boil, then reduce to a simmer and let cook for 15 minutes with lid on. 

Remove from the heat and let the rice sit for 5 minutes. 

Add the cilantro and fluff the rice!  

I served the Coconut-Cilantro Rice with Asian Coleslaw and the Albacore Tuna Burger I mentioned earlier.  Both recipes can be found here on my blog by scrolling down. 



 




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Asian Coleslaw with Ginger-Peanut Butter Dressing
Spring is here, and so are all the beautiful vegetables!  I love making a dish that has every color of the rainbow in it.  It just makes you feel happy when you see it! 



Eating this is so much fun too!  You could add grilled chicken, turkey, or any meat you like and make an entire meal! 

Asian Coleslaw with Ginger-Peanut Butter Dressing

1 bag of broccoli coleslaw mix
1 bag of snow peas
1 bag mung bean sprouts 
1 yellow bell pepper
1 red bell pepper
1/4 chopped red onion
1 carrot 
1 handful fresh cilantro
1 cup roughly chopped peanuts 

Dressing: 

1 inch fresh ginger minced into a paste
4-5 cloves of garlic minced into a paste
1 heaping tbsp. peanut butter 
1 tbsp. fish sauce
1 tbsp. rice wine vinegar
2 limes juiced 
1 tbsp. Sambol Olelek (Asian hot sauce -it's yummy- try it!) 

I used half of each of the bags of broccoli, peas, and bean sprouts.  So I have half left to make more slaw later in the week.  But you may have more mouths to feed than me, so just eyeball it.  

Pour the broccoli slaw, peas, and bean sprouts into a big bowl.  Add chopped yellow and red bell pepper, carrot, red onion, cilantro. Mix everything together.   

Mince the fresh ginger and garlic together.  I just chop em' like a mad woman channeling my inner Iron Chef until it begins to ooze liquid and starts to turn into a paste.  Then, add it to a jar with a lid.  

Put the remaining ingredients for dressing into the jar with the ginger-garlic paste and shake until it becomes a smooth sauce.  Add the dressing to the veggies 1 tablespoon at a time.  You don't want to over dress the coleslaw!  Nothing worse than soggy coleslaw!  Ha!  

I just eyeball it, and test it as I go.  I probably added 4-6 tbsp. of dressing.  I add the mix together, then taste!  




At the very end, give a rough chop to your peanuts then add them to the bowl and mix together!  

Notice I DID NOT ADD SALT!  The fish sauce and Sambol Olelek are full of it, so you do not need to salt this recipe.  

I hope you try this recipe, because it's super yummy!  AND easy to make!
Add your favorite meat to it, and it's a meal that's low calorie and out of bounds tasty!  
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