XO Fitness Healthy Eating Archives - Page 7 of 17

07-Jul-2012

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Friday Foodie: Black Bean Salsa

Tags: easy recipe, foodie, Healthy appetizer, Healthy Recipe, simple recipe

The last few days have been so hot we thought a “no-cook” recipe would be best. This is a great “dish-to-pass” at cookout. Thanks to our sister-in-law Patti for this delicious recipe!

Fresh Black Bean Salsa

It starts with a bit of prep, so sharpen up your knife and chop one green pepper, one red pepper and one red onion. You will also need to chop cilantro which smells great!

Recipe

Cilantro (about 1/2 cup finely chopped)

One Green Pepper

One Red Pepper

One Red Onion

Two Cans of Black Beans (drain and rinse)

3/4 cup frozen corn

4-5 Tbsp. Olive Oil

2-3 Tbsp. Balsamic Vinegar

1/2 tsp. Cumin

Salt (a pinch)

Mix all ingredients together! Serve with tortilla chips.

Chopped green pepper, red pepper and red onion

chopped cilantro

29-Jun-2012

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Comments Off on Friday Foodie: Grilled Swai & Cauliflower

Friday Foodie: Grilled Swai & Cauliflower

Category : Healthy Eating

Tags: easy recipe, foodie, Grill cooking, Grilled Fish, healthy, healthy eating, low calorie, nutrition, personal training green bay, simple recipe, weight loss

It’s time to pull out the grill when it’s over 90’F outside with 100% humidity(and the air conditioner seems to be running non-stop just to keep the house below 80!).

This week our Friday Foodie’s are Karin and her father Paul. Karin for her cauliflower recipe recently posted here, and Paul for his seasoning recipe that he found for Spicy Grilled Fish. His recipe calls for Red Snapper or Orange Roughy Fillets, but I found something in the Fish Freezer called Swai. So I bought it, brought it home, and then looked up online what the heck it was and how to cook it.

According to Wikipedia, Swai is actually an omnivorous freshwater fish found in Thailand’s Mekong River. It is really an “Iridescent Shark Catfish” but apparently due to international concerns regarding shark products, it was renamed Swai. That said, Swai is a mild white fish that has a soft texture and could easily be blackened like Catfish. I used Paul’s seasoning blend sparingly (although I love it hot!

Paul’s Spicy Fish Seasoning Blend:

2t Paprika

1t salt

1t onion powder

1t garlic powder

1/4-1/2 t cayenne powder

1/8-1/4 t white pepper

1/4 t each of dried oregano, basil & thyme.

Method: Defrost and pat excess water off of fish fillets. Rub the fillets with olive oil and then sprinkle both sides with the seasoning blend. (Go light for those who don’t like it hot!) Spray the Grill with cooking spray BEFORE lighting it. Grill fillets, covered, for 3-4 minutes per side or until fish flakes with a fork.

Now, that’s what I was told to do. What I actually did was make an aluminum foil packet and cooked it in that instead. Because the kids are highly spice sensitive, I actually used very little of the seasoning blend and dotted the fillets with butter. The result was almost too tender. I think I’ll blacken the Swai next time I grill it and place it directly on the grill. -Ryan.

23-Jun-2012

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XO Friday Foodie: Super Cool Melon Mint & Feta Appetizer

Category : Healthy Eating

Tags: easy recipe, foodie, healthy, Healthy appetizer, healthy eating, healthy hors deouvre, healthy hors deovres, low calorie, personal training green bay

Feta, Mint & Melon Appetizer

This is my best attempt at recreating that stupendously delicious appetizer that Chris Mangless served at a De Pere at Dusk and client appreciation party we hosted at our studio a couple years back. Chris, AKA The Traveling Chef, is the owner of Three Three Five on South Broadway in Green Bay and features a special menu for each Wednesday night Farmer’s Market.

When I first tasted this combination of flavors I was speechless. It was that good. I immediately turned to Chris Mangless and asked how he could have possibly came up with something so good that just sounds so wrong. Feta and melon? Mint and Balsamic?

His explanation was simple: Learn how to balance the salty with the sweet and you can make combinations most people wouldn’t dream of.

So here it is:

Mint Melon & Feta appetizer

-Cubed or balled cantaloupe, honeydew and/or watermelon*

-Feta, finely crumbled

-Fresh mint leaves

-Balsamic reduction**

In small bowls, place about a half cup of melon, top with about a teaspoon of the finely crumbled feta, a couple of mint leaves and drizzle lightly with the balsamic reduction. Serve chilled.

*I think the melon balls are better than the cubes… but don’t have a melon baller!

**To make the balsamic reduction, simply simmer balsamic vinegar over low heat until it reduces in volume by about half. This is best done at your in-laws home (which, due to time constraints, is what I did), as the vinegar smell is really overwhelming. Let’s just say that I almost lost my favorite son-in-law status, and I’m their only son-in-law!

15-Jun-2012

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Comments Off on Friday Foodie: Strawberry Rhubarb Crisp – Low Sugar, Gluten Free

Friday Foodie: Strawberry Rhubarb Crisp – Low Sugar, Gluten Free

Category : Healthy Eating

Tags: dessert, healthy eating, low sugar, rhubarb, strawberry, strawberry rhubarb crisp

Rhubarb and Strawberry Crisp

Thank my Mom and her oversized rhubarb plant for inspiring me to find this recipe! Although our family loves a strawberry

rhubarb pie, crusts are pretty much flour and fat. Crusts also take time and talent to make well (which is the real reason I opt for a crisp). This recipe cuts the sugar way back, and uses oatmeal instead of flour to make it a gluten free option for those requiring a diet free of gluten. The original recipe was found at all recipes and I incorporated the wisdom of the many reviewers.

Ingredients:

4c rhubarb cut into 1/2 inch pieces
2c sliced strawberries
1T honey or sugar
2T cornstarch
1c oatmeal (old fashioned if you have it)
1/2c brown sugar
1/4c softened butter or favorite margarine
1t cinnamon

Sliced Rhubarb and Strawberries

Preheat the oven to 350 degrees. In a mixing bowl, combine the rhubarb, strawberries, honey and cornstarch. Pour this into a greased 8×10 pan. In the same bowl, mix the oatmeal, brown sugar, butter and cinnamon until crumbly. Spread over the strawberries and rhubarb mixture and pop in the oven for 40 minutes.

Warning: Depending on your rhubarb, this is a very tart recipe but your taste will quickly adapt. Sprinkling a bit of sugar over the top or serving over ice cream may be needed for younger palates.

Calories per allrecipes.com for a generous 1/6th of the pan: 240 calories and 9g fat. Note that each serving includes a full cup of fruit! Post a comment if you have an improvement or can reduce the calories and/or fat of this dessert!

08-Jun-2012

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XO Friday Foodie: Spinach & Rice Balls

Category : Healthy Eating

Tags: diet, Healthy Recipe, kid recipe, low calorie, nutrition, Rice, simple recipe, Spinach, weight loss

We were introduced to this recipe as an hors d’oeuvre, but we make it as a main dish. It has it all: Protein, whole grains with fiber, and spinach! You can make balls or patties, your choice. This is a great recipe as a ‘dish to pass’, hor d’oeuvre, or kid-friendly dinner for picky eaters.

Express option: Substitute 1/2 teaspoon of powdered onion and 1/4 teaspoon of garlic for fresh and skip sauteing and simply mix it all together. (AKA ‘The way we make it 90% of the time!’)

Spinach and Rice Balls (Photo credit: Meatless Monday)

Recipe:

Preheat the oven to 350 degrees.
Grease a Baking Sheet or use parchment paper
Locate or create 3 cups of cooked long grain brown rice.
Defrost 10oz pkg chopped spinach & Squeeze out water.
Finely chop 1 small onion
Mince 2-3 cloves garlic
Saute onion and garlic in olive oil over med-low heat
Add 1T Italian seasonings into onion and garlic
Add ½ t salt & sprinkle of pepper
Stir in chopped spinach & sauté covered ~5 minutes, cool.
In bowl, mix rice & spinach together
Stir in 2 eggs
Stir in 1 ¼ cup shredded cheese (mozzarella or mild cheddar)
Stir in ¼ cup shredded parmesan, asiago or romano cheese.
Roll into small balls with wet hands (or use small ice cream scooper)
Bake 20 minutes or until browned
Serve with spaghetti sauce

07-Jun-2012

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Beat the Heat

Category : Active Living, Exercise, Healthy Eating

Tags: personal training de pere, personal training green bay

Is summer vacation and hot weather challenging your weight loss efforts? Too Hot to Cook

It’s tempting to eat out when it’s too hot to cook If you do eat out, remember to eat reasonable portions and eat all your vegetables. Try to avoid fast food all together.
Eat fresh fruits and vegetables This is the BEST season for fresh produce…plus you don’t have cook it. Whether you visit a farmer’s market or stop by the salad bar enjoy delicious fruits and raw vegetables EVERY day. Remember, the USDA recommends 3 servings of fruit and 5 servings of vegetables daily.
Grill healthy foods Grilling out will keep your kitchen cool. Prepare veggies (zucchini, colorful peppers, onions, and mushrooms tossed in olive oil) in a grill basket. As for meat, stay away from the brats and burgers and opt for lean cuts of meat or fish.
Avoid traditional picnic food Chips, mayo-based “salads” (such as potato salad and coleslaw) and meat on a bun are not good choices. If you are invited to a “cookout” offer to bring a salad or fresh fruit.

Too Hot to Exercise

Drink Water Always a good idea…zero calories. Avoid drinking calories from soda, ice coffees, and sports drinks except as a special treat.
Workout indoors The great outdoors is usually a great option here in Wisconsin, however, if we’re experiencing a heat wave exercise indoors.
Stay cool in the pool Swim, chase your kids, walk in chest-high water or try deep water running for awesome low impact exercise.
Exercise early The sun is up early in the summer, but the couple of hours after sunrise are cool and quiet. A perfect way to beat the heat!
Get Acclimated If you know you will be participating in an event that will require you to exert yourself when it is hot outdoors it is best to exercise in the heat for short periods so that your body can adjust to it. For more information: http://www.acefitness.org/fitnessqanda/fitnessqanda_display.aspx?itemid=281

Heat Emergencies (from the American Red Cross) Generally, illnesses caused by overexposure to extreme temperatures are preventable. The easiest way to prevent illness caused by temperature extremes is to avoid being outside during the part of the day when temperatures are most extreme. The signals of heatstroke include:

Hot, red skin which can be dry, or moist from exercise
Changes in consciousness
Pulse is rapid,/weak
Breathing is rapid,/shallow
Vomiting
Body temperature is very high—sometimes as high as 106°F

What to do for heat stroke: Heatstroke is a life-threatening situation. If you suspect someone is suffering from heatstroke, call 9-1-1 or the local emergency number immediately:

Move the person to a cool place
Loosen tight clothing
Remove perspiration-soaked clothing
Apply cool, wet cloths to the skin
Fan the person
If conscious, give small amounts of cool water to drink*
Place the person on his or her side
Continue to cool the person by using ice or cold packs on the wrists, ankles, groin, neck and in the armpits
Continue to check breathing and circulation

The signals of heat exhaustion include:

Cool, moist, pale, or flushed skin
Heavy sweating
Headache
Nausea
Dizziness
Exhaustion
Body temperature normal or below normal

What to do for heat exhaustion

Move the person to a cooler place
Remove or loosen tight clothing and apply cool, wet cloths, such as towels or sheets soaked in water
If the person is conscious, give him or her cool water to drink. Make sure the person drinks slowly. Give a half glass of cool water every 15 minutes*
Let the person rest in a comfortable position
Watch carefully for changes in his or her condition

*Do not give liquids that contain alcohol or caffeine because they can cause further dehydration, making conditions worse. Ensure 9-1-1 or the local emergency number is called if the person refuses water, vomits or starts to lose consciousness. Stay cool, stay fit and have great summer! Yours in health & fitness, Karin

02-Jun-2012

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XO Friday Foodie: Nicoise Salad

Category : Healthy Eating

Tags: easy recipe, foodie, healthy, low calorie, Nicoise salad, nutrition, simple recipe

This week I decided I was hungry for something really fresh tasting but also very satisfying. A salad

Simple Nicoise Salad

with protein and fresh tasting vegetables would fit the bill and a Nicoise salad would taste just right. A Nicoise (pronounced Nishwa) salad has these key ingredients: sliced hard-boiled egg, green beans, tomatoes and tuna on top and served with a vinagrette. Optional ingredients are quartered potatoes, greek olives and anchovies ( I did see red bell pepper in one version). It may be sacrilege, but I substituted a package of salmon for the tuna. It was awesome!

My first introduction to a Nicoise salad was right across the hallway from our studio at Montagues and was made for me by Paul, the very same chef that is now working in the very same kitchen. (BTW: Paul seems an even better chef now that he is the co-owner of The Black Boot.) That salad must have made an impression because I still remember it today! I have also had a very good

Can of Flat Anchovy Fillets packed in Olive Oil

Anchovies!

Nicoise salad at Alpha Delights as well. Both delicious.

Nicoise Salad for two:

1 package 6oz Chicken of the Sea Salmon (or canned/pouched tuna).

2 hard-boiled eggs, sliced

8-12 grape tomatoes, halved

1/2lb steamed green beans (fresh, full length are best)

4 small red potatoes steamed or microwaved, cooled and cut into 8 pieces

8-12 salty greek olives cut length-wise

Salad mix (your preference)

optional anchovies, flat packed in oil to your liking

optional minced shallot or onion

You might be surprised how salty anchovies are!

Assembly: Cover two large plates with a layer of salad mix. Decorate each with 1/2 of the ingredients and then top with 1/2 the Salmon or Tuna. Drizzle with your favorite vinaigrette (I just learned how to spell that word! Who knew it could possibly have an “ai” in it?)

Nutrition (not including dressing): 424 calories, 11.5g fat, 47g carbs, 33 g protein, 9g fiber, and 750mg sodium. Summary: Excellent calorie ratios, especially high in protein and fiber, but a bit high in sodium. Try omitting or reducing olives or anchovies if salt is a concern.

FYI: Here’s my favorite vinaigrette recipe based on one shared by client’s Rachel and Ken J:

Blend the following:

2 coarsely chopped shallots

1/4 cup canola oil

1/4 cup olive oil

1 tablespoon sugar

1 rounded tablespoon Dijon Mustard (The emulsifier to disperse the oil and vinegar)

1/4 cup red wine vinegar

1 tablespoon Balsamic vinegar

salt & pepper to taste

optional: 1/2 cup loosely packed parsley (I’m not fond of parsley and it’s fine without)

18-May-2012

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XO Friday Foodie: Spicy Sweet Potato & Bean Soup.

Category : Healthy Eating

Tags: easy recipe, foodie, healthy, low calorie, nutrition, simple recipe, spicy bean soup, sweet potato

This week’s Foodie is Lori L, one of our all-star clients who continues to improve her diet, one meal

Spicy Sweet Potato & Bean Soup

at a time. Her recommendation of this Portuguese style soup had three firsts for me: The first time I ever used balsamic vinegar and garlic chili paste in soup and the first time I have ever left the skin on a sweet potato. It’s silly, but I didn’t even think you could eat the skin of a sweet potato even though I almost always eat the skin of a regular potato. Although the original recipe calls for 4 cups of coarsely chopped Collard Greens or Swiss Chard, Lori used fresh spinach instead. Following her cue, and seeing what I had available, I used a 10oz block of frozen chopped spinach. Less prep for me and one less trip to the store! Here are the ingredients:

1 Large Onion, coarsely chopped

Coarsely Chopped Onion

2 teaspoons Olive Oil (A 1/2 dollar size puddle in a cold pan is about a teaspoon)

3 cups low sodium broth (vegetable or chicken)

2-4 teaspoons chili garlic paste (3 teaspoons was Medium-Hot)

1 Medium Unpeeled Sweet Potato diced into 1/2 inch cubes

1 can (14.5 oz) diced tomatoes, undrained

1 can white beans (Great Northern, Canneloni or Navy), drain then fill back up with fresh water.

4 cups packed chopped greens (Spinach, Swiss Chard, or Collard Greens) or 10oz frozen chopped spinach defrosted.

Spicy Chili Garlic Paste

4 teaspoons balsamic vinegar (optional, but it was a delicious addition!)

Method: Saute the onion in the olive oil in a large heavy bottomed pot for 3 minutes on Medium heat. Add the broth, chili garlic paste and sweet potatoes and bring to a boil on high heat. Once boiling, turn down the heat to a simmer uncovered for 5 minutes, stirring occasionally. Add the tomatoes, bean and greens; return to a boil and simmer another 5 minutes or until the sweet potatoes and greens are tender. Remove from heat, stir in the balsamic vinegar if desired and serve!

Notes: Makes excellent leftovers. Karin noted that probably due to the low fat content, it is not quite satisfying all by itself for a meal, so add meat or your favorite protein for a one-pot wonder.

Calorie totals using ~2cups of sweet potato, a package of frozen spinach and low sodium broth:

Each 1 cup serving contains: 190 calories, 2g fat, 33g carbs, 10g protein, 9g fiber and 225mg sodium.

11-May-2012

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Comments Off on >XO’s Friday Foodie: Desperation Salsa and Pre-season Pesto

>XO’s Friday Foodie: Desperation Salsa and Pre-season Pesto

Category : Healthy Eating

>It’s been such an early spring that it’s hard to believe that fresh, local produce isn’t available in abundance yet. I’ve been craving fresh tomatoes and basil from the yet-to-open farmers market to make pico de gallo and real pesto (we ran out of our frozen homemade pesto months ago). So, with over a month before the De Pere Farmer’s market opens in July (waaaaaah!), I turn to my old stand-by favorites: Desperation Salsa (which I make almost weekly anyway) and what I just dubbed Pre-season Pesto which I just made this week. Note: These recipes, of course, also fit nicely into my “Blender Bender” series of simple but tasty blended goodness.

Ryan’s Desperation Salsa:
1 Large Can Regular Diced Tomatoes (28oz)
1-2 cloves Garlic
1 Tablespoon Cumin
½-1 teaspoon Oregano (Mexican Oregano if you’ve got it!)
½ teaspoon salt (to taste)
1/4- 1/2 teaspoon Cayenne to preference (or a hot green chile with veins & seeds removed)

Desperation Preparation:
Drain & squeeze as much liquid out of the diced tomatoes as possible*. Put half the tomatoes in the blender with all the other ingredients and puree the heck out of it. Add the rest of the tomatoes and pulse a couple of times to mix but retain some texture. Eat. *It’s highly recommended to drink the tomato juice, it’s way better than a V8!

Pre-Season Pesto (AKA Desperation Pesto)
1/4 cup dry basil (High Quality such as Penzey’s makes a HUGE difference)
1-2 cloves Garlic
1/2 teaspoon salt
Olive Oil to blend (1/4 cup or more)
Walnuts, Pine-nuts or raw skinless peanuts
Parmesan Cheese, finely grated

Place the first 4 ingredients into the blender and puree. Add Olive Oil as needed to blend (really small batches are difficult to do in most blenders). Taste and adjust salt if needed. Add nuts if desired and pulse a few times until nuts are finely chopped. Add oil to achieve desired consistency. Dab on top of pasta and sprinkle with shredded Parmesan (or other hard italian cheese like romano, asiago etc…) You can easily freeze any leftovers. One of my clients suggested freezing leftovers into an ice-tray for ready to use pesto-cubes. What a great idea!

BTW: You can use the pesto to make one of my favorite fresh mozarella salads: Combine halved grape or cherry tomatoes with an equal amount of small fresh mozarella balls and coat with pesto… YUM!!!

Enjoy! -XO

04-May-2012

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>XO Friday Foodie: Cinco De Mayo Enchilada casserole

Category : Healthy Eating

I lived in New Mexico for several years back in the early 90’s and one of the popular foods I remember fondly was stacked enchiladas. These were corn tortillas separated with chile sauce and cheese and then broiled. Mexican comfort food at it’s finest!

More of an assembly project than anything, this recipe makes enchiladas into a healthy, tasty and filling meal (without that watery ice-berg lettuce!). Make the 9×13 pan for lots of leftovers to freeze or make a 8×8 pan if you would like a smaller batch.

Ingredients for a 9×13 (halve for an 8×8 pan):

28 oz can diced tomatoes
1-2 cloves garlic
1 teaspoon oregano (mexican oregano if you have it!)
1 can (2 cups) black or pinto beans, rinsed
1 tablespoon cumin
1 teaspoon paprika
1/2 teaspoon onion powder or 1 cup fresh onion, diced.
1/4-1/2 teaspoon cayenne (optional)

18-21 corn tortillas
1/2 bag Quorn or Boca crumbles (easy) or 1/2lb ground beef, browned
2 cups shredded cheese

Blend the first 8 ingredients into a thick sauce. Preheat the oven to 375′. Grease your pan and spread a layer of sauce and then cover with a layer of tortillas (break them into pieces to cover the layer).

Cover with more sauce and repeat for 4 to 5 layers of sauce and tortillas. Cover the final layer with sauce, sprinkle the boca crumbles or ground beef over the top and then cover with the 2 cups of shredded cheese.

Bake uncovered in the oven at 375′ until the cheese is bubbly and starting to brown.

Cut into 8 pieces. Each piece has just 323 calories. Fat 8g, Carbs 45g, Protein 18g and 438mg of sodium. With over 8g of fiber, each serving has 35% of the daily recommended allowance of fiber (based on a 2000 cal/day diet)! Add a vegetable to this plate and you have a near perfect meal that would impress a dietician!