Sunday, March 24, 2013

Recipe of the Day



Roasted Asparagus




This recipe provides 4 servings.



Ingredients:



1) 2 bunches of asparagus, trimmed
2) 1 tablespoon olive oil
3) 1/2 teaspoon grated lemon zest
4) 1/2 teaspoon minced thyme
5) 1/2 teaspoon sea salt
6) 1/4 -1/2 teaspoon ground black pepper



Instructions:


1) Preheat oven to 425 degrees F. On a baking sheet, combine asparagus, oil, lemon zest, thyme, salt and pepper. Roast until tender, tossing once, approx. 12 mins.



Nutritional value per serving:



Calories: 70
Total Fat: 4 grams
Sodium: 350 mg
Protein: 4 grams
Carbs: 5 grams




Enjoy!

Saturday, March 23, 2013

Recipe of the Day



Spaghetti with Capers, Garlic and Tomatoes




This recipe provides 4 servings.





Ingredients:


1) 6 ounces spaghetti
2) 4 teaspoons olive oil
3) 1 medium onion, diced
4) 2 tomatoes, diced
5) 2 tablespoons drained rinsed capers
6) 5 garlic cloves, sliced
7) 1/4 cup chopped flat-leaf parsley
8) 1/2 teaspoon black pepper





Instructions:


1) Cook the spaghetti according to package directions. Drain, reserving 1/4 cup of the cooking liquid, and keep warm.




2) In a large nonstick skillet, heat the oil. Add the onion; cook, stirring as needed, until softened, approx. 5 mins. Stir in tomatoes, garlic and capers; cook, stirring, until tomatoes are softened, approx. 4 mins. Add the spaghetti and cooking liquid, simmer until the liquid is slightly reduced, approx. 2 mins. Sprinkle with the pepper and parley.





Nutritional value per serving:




Calories: 250
Total Fat: 5 (saturated 1 gram)
Protein: 7 grams
Carbs: 40 grams
Sodium: 175 mg





Enjoy!

Thursday, March 21, 2013

Interesting Info..




Protein is an essential nutrient that makes up approx. 22% of muscle tissue, with water contributing most of the remaining 78%












Based on numerous studies, it would seem that the optimal time to ingest extra protein is just before or just after a work-out because in doing so you enhance muscle development.

Recipe of the Day




Ginger Roasted Carrots





This recipe provides 4 servings.





Recipe Insight: Roasted carrots are naturally sweet; ginger really kicks up the flavor several notches!





Ingredients:



1) 9 carrots, halved lengthwise
2) 2 tablespoons orange juice
3) 1 tablespoon minced peeled ginger-root
4) 2 teaspoons olive oil
5) 1/2 teaspoon salt
6) 1/2 teaspoon freshly ground black pepper
7) 1/2 teaspoon grated orange zest



Instructions:




Preheat the oven to 350 F. In a 13 by 9 '' baking dish, combine the carrots, orange juice, ginger, oil, pepper, and salt. Bake covered with foil, until tender, approx. 25 mins. Sprinkle with the orange zest.





Nutritional value per serving:




Total calories: 90
Total Fat: 3 grams
Sodium 350 mg
Carbs: 16 grams
Protein: 2 grams





Enjoy!

Tuesday, March 19, 2013

6 Health Benefits of Weight Training







1) Activities of Daily Living: Enhanced movement control and increased functional independence



2) Body Composition: Decreased fat weight, increased lean weight



3) Cardiovascular Health: Reduced resting blood pressure, improved blood lipid profiles



4) Mental Health: Increased mental clarity, enhanced self-esteem



5) Physical discomfort: Reduced arthritic pain, reduced low back pain



6) Diabetes: Improved glucose control, increased insulin sensitivity

Recipe of the Day




Spicy Chopped Chicken Salad






This recipe provides 6 servings.






Ingredients:




1) 2 tablespoons red wine vinegar
2) 5 sun-dried tomatoes
3) 3/4 cup 2% plain Greek Yogurt
4) 1/2 teaspoon ancho chili powder
5) 1/4 teaspoon cayenne pepper
6) 2 cornichons, diced
7) 3 tablespoon diced red onion
8) 1 head romaine lettuce, finely shredded
9) 2 cups diced cooked chicken breast
10) 1 cucumber, diced
11) 1 pint cherry tomatoes, halved
12) 1 3/4 cups chickpeas
13) 4 oz Cheddar, diced



Instructions:



Soften tomatoes in 1/2 cup hot water. Puree in blender with yogurt, vinegar, chili and cayenne; and place in bowl. Stir in onions and cornichons. Toss with remaining ingredients. Ready to serve!







Serving Size: 4 cups of salad






Nutritional value per serving:


Total Calories: 250
Total Fat: 10 grams    (saturated fat: 5 grams)
Fiber: 6 grams
Protein: 24 grams
Carbs: 20 grams
Sodium: 500 mg
Calcium: 225 mg





Saturday, March 16, 2013

Breakfast Idea




Yogurt Breakfast Bowl






This recipe provides 4 servings.






Ingredients:



1) 1/4 cup honey
2) 1 teaspoon tandoori spice or curry powder
3) 2 cups 2% plain Greek yogurt
4) 3/4 cup all-natural granola
5) 1 cup fresh berries
6) 1 cup freeze-dried mango, pineapple and/or berries
7) small sprigs fresh cilantro




Instructions:




1) Using a small skillet, toast spice on low, stirring, until very fragrant, approx. 2 mins. Remove from heat, add honey and stir.




2) Divide yogurt among 4 bowls. Drizzle with spiced honey; top with granola, fruit and cilantro.






Serving Size: 1/2 cup yogurt, 1 tablespoon honey, 1/2 cup fruit





Nutritional value per serving:


Calories: 240
Total Fat: 3 grams
Fiber: 3 grams
Protein: 11 grams
Carbs: 42 grams





Enjoy!

Friday, March 15, 2013

Recipe of the Day




Greek Salad with Roasted Beets







This recipe provides 4 servings.







Ingredients:




1) 4 medium beets, preferably a combination of red, candy-striped and gold, trimmed and scrubbed
2) 4 tablespoons extra-virgin olive oil
3) 1/4 cup minced red onion
4) 6 tablespoons red wine vinegar
5) 1 teaspoon minced fresh red Thai chili or crushed red chili flakes
6) 2 romaine hearts, halved lengthwise and sliced 1/2 inch thick at an angle
7) 8 celery heart stalks, sliced 1/4-inch thick at an angle
8) 1/4 cup crumbled feta cheese
9) 1 oz Nicoise olives, pitted and halved (approx. 2 tablespoons)
10) 1 tablespoon fresh oregano leaves, thinly sliced
11) A pinch of sea salt
12) A pinch of fresh ground pepper




Instructions:



1) Preheat oven to 325 F




2) Place beets on  a large sheet of foil. Drizzle with 1 tablespoon oil and season with salt and pepper.




3) Wrap up beets tightly and roast until a knife pierces through them easily. approx. 1 hr and 15 mins.




4) Unwrap beets. When cool enough to handle, peel and cut into wedges. Whisk vinegar, remaining 3 tablespoons oil, onion, chile and a pinch of salt.




5) Arrange beets on 4 serving plates. Drizzle with a little dressing and season with salt and pepper. Top with romaine, celery, feta and olives. Drizzle remaining dressing all over. Season with salt, pepper and oregano. Garnish with celery leaves if desired and serve.





Serving Size: 2 cups of salad







Nutritional value per serving:





Total calories: 250
Total Fat: 15 grams (saturated: 3 grams)
Sodium: 600 mg
Carbs: 25 grams
Protein: 5 grams
Fiber: 6 grams


Wednesday, March 13, 2013

Recipe of the Day




White Bean Salad with Lemon and Parsley





This recipe provides 4 servings.




Recipe Insight: Northern beans are recommended for this recipe.




Ingredients:



1) 1 cucumber, diced
2) 1 19-ounce small white beans, rinsed and drained
3) 5 scallions, thinly sliced
4) 2 tablespoons fresh lemon juice
5) 1/4 cup chopped flat-leaf parsley
6) 4 teaspoons extra virgin olive oil
7) 1 garlic clove, crushed
8) 1 teaspoon chopped mint
9) 1/2 teaspoon salt




Instructions:


In a medium bowl, combine beans, cucumber, scallions, parsley, lemon juice, oil, mint, garlic and salt.

Refrigerate, covered, until chilled, at least 90 mins.



Nutritional value per serving:


Total calories: 150
Total Fat : 5 grams  (saturated 1 gram)
Fiber: 7 grams
Carbs: 20 grams
Protein: 7 grams




Enjoy!




Tuesday, March 12, 2013

Good to Know Info




Just one teaspoon of oregano contains 6 micrograms of bone building vitamin K in addition to providing the same amount of antioxidants as 3 cups of spinach!






Research also suggests that oregano can help prevent the stomach flu. Bacteria often hitch a ride, per say on the food that we consume, and oregano may help them from multiplying and making people sick.

Monday, March 11, 2013

Good to Know Info



The antioxidant compounds in cinnamon assist in preventing spikes and dips in blood sugar levels by improving the way your cells metabolize glucose.






Research suggests that eating half a teaspoon of cinnamon daily reduces risk factors associated with diabetes and heart disease within 6 weeks.

Saturday, March 9, 2013

Recipe of the Day




The Smashed Potato






This recipe provides 6 servings.






Recipe suggestion: Top each smashed potato with grated Cheddar Cheese before baking.





Ingredients:




1) 12 new potatoes (3 inch diameter) or other small round potatoes
2) 3 tablespoon olive oil
3) 2 tablespoon minced rosemary, or 1 tablespoon dried rosemary (or other herbs)



Instructions:




1) Heat oven to 450 degrees F.



2) Boil potatoes in lightly salted water in medium saucepan over medium heat until fork-tender, approx. 20 mins.




3) Place potatoes on large baking sheet. Using a potato masher, press down gently to mash each potato. Rotate masher 90 degrees and mash again. Drizzle oil on tops of potatoes. Sprinkle with rosemary, kosher or sea salt and pepper.



4) Bake potatoes until golden brown and crisp, approx. 15 mins.



2 potatoes per serving




Nutritional value per serving:


Total calories: 200
Protein: 3 grams
Carbs: 30 grams
Fiber: 3 grams
Total Fat: 7 grams (saturated fat 1 gram)


Interesting Info...



Approximately, 1/4 of the world's adults eat chili peppers every day.




By weight, chili peppers are one of the richest sources of vitamins A and C.

Sunday, March 3, 2013

Recipe of the Day




Chicken Chili





This recipe provides 4 servings.






Ingredients:


1) 1 large onion
2) 2 teaspoons olive oil
3) 2 tablespoons minced garlic
4) 2 tablespoons chili powder
5) 1 1/2 teaspoons ground cumin
6) 1- 10 oz package of kale
7) 2 cups shredded cooked cooked chicken
8) 1 can (14.5 oz) fire-roasted diced tomatoes
9) 1 can (15 oz) white beans (such as cannellini) rinsed and drained
10) 1-oz ounce package frozen corn





Optional Garnishes: chopped avocado, sliced red onion, , shredded monteray jack, and cilantro sprigs






Instructions:





1) Heat oil in Dutch oven over medium heat. Add onion and cook, stirring, until softened, approx. 4 mins. Add garlic, chili powder, and cumin and cook, stirring, 1 min.








2) Stir in remaining ingredients (except garnishes) and 2 1/2 cups water. Simmer, uncovered, until kale and corn are tender and chili is slightly thickened, approx. 15 mins. Ladle into bowls and garnish as desired.






Nutritional value per serving:






Calories: 350
Protein: 30 grams
Carbs: 40 grams
Fiber: 8 grams
Fat: 2 grams
Sodium: 400 mg






Enjoy!