It’s the Beet!

April 23rd, 2013 | Posted by Nicole in Recipes - (0 Comments)

Beets seem to be one of the most disliked foods out there. Every time I go through consults with patients, the most popular dislikes are beets and liver.

I am not a huge fan either. However, I do like beet chips that have been baked in the oven and I like them cut up in small itty bitty pieces on a salad.

beet salad

I was inspired to make this salad recipe after I went out to eat and enjoyed a similar goat cheese and beet salad.

Ingredients: Greens (spinach), sliced red onions that you have marinated in the pickled beet juice, sliced pickled beets, goat cheese, and candied pecans.

For dressing: A tiny drizzle of balsamic vinaigrette or just a little balsamic glaze.

beet salad with goat cheese

Easy! And, it has a nice pretty color for presentation. Even if you are not a fan of beets, I suggest trying them this way!

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Szechuan Peppercorn Salmon

March 21st, 2013 | Posted by Nicole in Recipes - (0 Comments)

I have been MIA in the blogging world the past week because I have been in full-swing wedding planning mode. Yep, I’m getting hitched. Perfect time to talk about being healthy and fit. Haha.

I won’t bore you with details, but wedding planning does take up a good chunk of time… so I was happy to come home one day to this super tasty salmon. It is my new favorite recipe! It’s a little spicy, but has a unique flavor from the peppercorns (you can buy the peppercorns at a larger grocery store like Whole Paycheck–I got mine from a large farmer’s market).

They are the ones that look a little pink/dark red in color. You can even order them online if you don’t want to pick them up from the store!

Szechuan Peppercorn Salmon

spicy thai salmon

Ingredients:

  • 1 filet of salmon (or about the amount pictured above)
  • Juice of 1 lemon
  • 1 tsp. ground pepper
  • 1/4-1/2 tsp szechuan peppercorns, ground
  • 1-1.5 Tbsp. light mayonnaise
  • 3.5-4 Tbsp. roasted red chili paste
  • pinch of salt

Directions:

  1. Preheat the oven to 425 F.
  2. Meanwhile, mix your marinade.
  3. Place your salmon on a baking sheet or baking dish and coat with marinade. Cook for about 15-20 minutes or until cooked medium-well.

Yum!

baked salmon with peppers

We had some salad and edamame to go with it.

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Protein Almond Butter

March 11th, 2013 | Posted by Nicole in Recipes - (0 Comments)

I was getting a little creative with my normal almond butter spread for breakfast. I mixed a brown rice protein powder with almond butter and almond milk. Spread it on top of Ezekiel bread, and you have a balanced breakfast!

almond butter with protein

  • 1 slice Ezekiel
  • 1.5 Tbsp. almond butter
  • 1 Tbsp. vanilla brown rice protein powder
  • sprinkle of cinnamon
  • almond milk or any milk to moisten the mixture
  • drizzle of real honey on top (1 tsp.)

I eat this warm out of toaster oven. I’m sure you could eat it cold, but it always tastes better when the honey becomes warm.

Nutrition Facts:

nutrition facts for almond butter toast

I ate some blueberries to go with this to make it more of a complete meal :)

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Easiest Crock Pot Chicken BBQ

October 23rd, 2012 | Posted by Nicole in Food Review | Recipes - (0 Comments)

When you think of BBQ, many think it is unhealthy because of the meat, the high sodium content, and the sugar from the sauce. I have been making this recipe over the past few years, and health-ified it!

I made the chicken in a crock pot, added about 1/2 a bottle of Williamson Brothers Chipotle BBQ sauce (only 4 g sugar per serving!), a few splashes of Italian dressing, 1-2 spoonfuls of brown sugar, and a few splashes of Worcestershire sauce.

Then, I let it cook for about 5-6 hours on low.

So, this makes this BBQ fairly healthy. The meat is very lean (made from chicken breasts) and the sugar is reduced. The only negative is that the sodium is still significant. I made sure not to add any extra salt.

I put my BBQ on top of this sprouted bagel half:

These bagels are made by French Meadow Bakery (I found them in my local Kroger). I love them–they remind me of an Ezekiel style bread. Much healthier than any bagel you can get at restaurants. Plus, they have about 5 to 10 grams of fiber per bagel!

Anyway, we also had a side of grilled asparagus (even though they are not really in season right now… just wanted to eat the little stalks!).

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I’m Going to Eat You Mini Lobsters

October 11th, 2012 | Posted by Nicole in Recipes - (0 Comments)

Costco sells these frozen little mini lobster tail bites. Mr. Cyclist came up with this recipe idea, and it was fantastic. Definitely something we will make again. Good flavor, and pretty easy!

Mini Lobster Pasta

4 Servings

Ingredients:

  • 8 oz. (half a box) of whole wheat pasta (used linguine in this recipe)
  • 1 whole head of garlic, chopped (depends on your preference)
  • 1 shallot, minced
  • 1 Tbsp. butter
  • 1 tsp. olive oil
  • 1/2 tsp. lemon pepper seasoning
  • pinch of pepper
  • 1.5-2 cups mini lobster, defrosted
  • 1, ~24 oz. jar mild tomato basil pasta sauce (look for a natural one if you can)

Directions:

  1. Cook pasta according to package directions.
  2. Heat a large saute pan over medium heat. Add the butter and olive oil. Allow to melt. Next, add the garlic and shallot. Cook about 2 minutes to soften.
  3. Add the defrosted mini lobster, and seasoning. Stir on medium-high heat for about 2-3 minutes. Reduce the heat to low. Simmer 1 more minute.
  4. Add the entire jar of pasta sauce, and stir to combine. Heat to a simmer on low.
  5. When the pasta is done, add the pasta to the large sauce and lobster saute pan. Stir to combine. Serve warm!

No cheese for this pasta recipe. If you like, you could garnish with fresh parsley or basil. We ate the meal with half a plate of vegetables: lightly roasted broccoli with a little cheese. Keep your plate balanced and stay feeling full with the half plate vegetable rule! Yummy.

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300 Calorie Meal: Kale Egg White Omelet

August 8th, 2012 | Posted by Nicole in Love Your Humps | Recipes - (0 Comments)

I experimented with cooking kale in an omelet. I was a little afraid if it would work or not. Well, it did! Kale in an omelet is a go. Just reminds me of broccoli in an omelet.

The best thing about this meal is that it is fast, cheap, healthy, and easy. And, you can eat it for breakfast, lunch, or dinner!

Kale Egg White Omelet

Makes 1 large omelet
Ingredients:

  • Organic cooking spray
  • 1-2 Tbsp. chopped onion
  • 2 kale leaves (pull the leaves off the stems, and tear into small pieces)
  • 3 Tbsp. salsa (Try to use a thicker salsa. I like to use black bean and corn salsa.)
  • Salt and pepper (just a tiny pinch)
  • About 1/2 cup egg whites (just enough to fill up the kale mixture)
  • 3 thin slices of cheddar cheese (or other cheese)
Directions
  1. Spray a small omelet sized pan with the non-stick spray. Add the onions and kale, and cook for about 5 minutes until the kale is wilted, and darkens.
  2. Add the salsa. *Tip: Try not to add too much salsa liquid to the pan because it can cause the omelet to get too liquidy.
  3. Cook for another 2-3 minutes. Turn the heat down, and add the egg whites.
  4. Allow to set for about 2 minutes. Scrape down the sides of the pan to allow extra egg white on top to slide to the sides of the pan.
  5. When it looks like the egg mixture is set, flip as best you can with a spatula. Cook 2 more minutes.
  6. Add the slices of cheese to half the omelet. Wait another minute, then fold the omelet in half to create a pocket for the cheese.

If you are cooking, and this gets a little messy, that is OK. It doesn’t have to perfect. It will still taste great! When you add tomatoes to an egg dish, it doesn’t hold together as well. Plus, it is often harder to cook with egg whites only. So, don’t feel bad if yours doesn’t look super pretty.

This meal totaled out to be about 260 calories. So, you could add a side fruit or side of Ezekiel bread if you’d like to add a few more calories.

Love Your Humps Wednesday

Talking about not being perfect…

Via Pop Revolver and Pinterest

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Snacks of the Week: Chocolate Prunes, Kale Dip, Parfait

May 20th, 2012 | Posted by Nicole in Eats of the Week - (0 Comments)

I know it may seem odd to some, but I love prunes. They are like a tasty fruit candy. So, I figured I would try the dark chocolate covered bits of prunes. Sunsweet likes to call them dried plums because it sounds better.
They are a slightly healthier raisinet. Prunes have a much higher antioxidant capacity than raisins do. But, other than that there is no health difference. They both contain a processed dark chocolate product coating on the outside. And the texture seems a little plastic-y.

I still enjoy them because it makes me feel like I am getting more antioxidants!

Discovered this kale spinach dip at Trader Joe’s:
I was leery because I have had some Greek yogurt dips that have not been that great. But, this was fantastic. Loved it! It is loaded with bits of vegetables, and only 30 calories per 2 Tbsp–although, I probably eat about 100 calories worth of it every time I eat it. Perfect to dip veggies in!

I could probably re-create this. The key is to add a little bit of mayonnaise.

Made this breakfast parfait this week (which could also be a healthy snack option):

  •  Frozen blueberries, thawed, on the bottom (can use fresh if you have them)
  • 1 thick layer of plain Greek yogurt
  • 1/2 packet of stevia sprinkled on top of the yogurt
  • Strawberry slices on top of the yogurt (perfect time of year–they are in season)
  • Sprinkle of cereal (or dry oats) and nuts on top

I put it in the Tupperware so that I can tote it with me in the car to eat on the way to work. It is perfect because you get healthy fruit, healthy carbohydrates, plenty of fiber, and a protein source.

Do you have some more healthy snack ideas?

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Easiest Falafel Recipe Idea

April 25th, 2012 | Posted by Nicole in Love Your Humps | Recipes - (2 Comments)

Have you tried falafel yet? It is ground up chickpeas with spices, and then formed into patties and usually fried. It is a great vegetarian or vegan protein option. They are super tasty. Reminds me of a hush puppy, but health-ified version.

I recommend to check and see if your grocery store carries this Fantastic World Foods brand which is a dehydrated chickpea powder. All you have to do is add water, stir, and form into patties.
Then, coat  baking sheet lightly with olive oil, and bake the patties for about 15-20 minutes until that start to brown. Very easy!

Another option would be to buy plain dehydrated chickpea meal at a health food store like Whole Foods. You can then add your own spices, and add water to form a paste. It is easier to do this than use whole chickpeas/garbanzo beans.

I had some this past week on top of a salad and used a light natural vidalia onion and dill dressing.
Another idea is to stuff the falafel in a whole wheat/whole grain wrap or pita with some veggies.

This is much lighter than restaurant falafel which is likely fried (and soaks up a lot of oil since the beans act as a perfect sponge). And it can be healthier because you can use olive oil, and watch your sodium when at home. One serving of falafel gets you 5 grams of fiber, too!

Love Your Humps Wednesday:
via Pinterest

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Eats of the Week: Shrimp Salad and Greek Yogurt Dip

April 12th, 2012 | Posted by Nicole in Eats of the Week - (0 Comments)

Made a lovely salad with seasoned shrimp and avocado slices:
And it takes only 10 minutes (or less!) to put together.

And lots of baked sweet potato wedges:
Perfect alternative to traditional processed or fried sweet potato fries.

Tried out this new Greek yogurt dip made by Sabra. I was a little hesitant because I have only liked one other Greek yogurt dip before (from Costco).
I loved it. It’s my new favorite healthier vegetable dipping sauce.
I got the onion one, but there are other flavors like sun-dried tomato.

Ingredients: Yogurt (Pasteurized Skim Milk, Pasteurized Cream, Milk Protein Concentrate, Whey Protein Concentrate, Skim Milk Powder, Tapioca Starch, Pectin, Xanthan and Cultures), Sauteed Onion, Canola Oil, Salt, Parsley, Natural Flavors, Onion, Garlic, Pectin, Locust Bean Gum, Citric Acid, Brown Sugar and Xanthan.

The ingredients look healthy since they do not contain any nasty preservatives, and they use canola oil (which is better) instead of a cheap, less healthy soybean oil. And a 2 Tbsp serving is only 35 calories, and 1.5 grams of fat! This product gets an A+ from me :)

Got a few new supplements this week, including turmeric. More on that on another post!

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Leftover Boiled Eggs? Make Egg Salad!

April 10th, 2012 | Posted by Nicole in Recipes - (0 Comments)

I didn’t boil a lot of eggs at Easter, but after eating some deviled eggs I had a craving for some egg salad. Weird, I know. Anyway, I tried to make the healthiest egg salad I could without sacrificing the flavors I enjoy.

Healthier Egg Salad Substitutions:

  • 6 boiled eggs (3 with the yolk removed), chopped
  • 3 Tbsp. olive oil mayo (less calories, and uses olive oil as the main fat)
  • 2 tsp. mustard
  • 1-2 Tbsp. sweet relish and 1-2 Tbsp. dill relish (dill relish has no sugar)
  • celery seed or celery for more flavor

Combine all together, and serve atop a bed of salad! Half of the above recipe is less than 300 calories–a perfect lunch addition!

A variation on this is to use avocado instead of mayo. This works as long as you are going to eat it right away. I couldn’t do this because I was going to make a bunch for the week, and didn’t want brown salad.

Have a healthy week!

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