Ingredients
1 slice Dave’s thin sliced power seed bread 1/4 avocado 1 egg 1/4 c egg whites 1/4 c sprouts (recipe here) A dash of hot sauce Instructions Cook the egg to your preference, pile the ingredients on your toast, and enjoy. Super delicious! You can do so much with sprouts. Add them to any salad as a tasty topper. Nutritional facts 293 calories, 23 grams of carbohydrates, 13.8 grams of fat, 22.6 grams of protein. Makes 4 servings
All the flavor of salmon rolls, minus the finicky rolling - that's the beauty of these easy-to-make rice bowls. Furikake is a dry blend of sesame seeds, seaweed and dried fish. Look for it in specialty Asian grocery stores or make your own using our easy recipe; alternatively, you can simply substitute sesame seeds. Ingredients 1 cup short-grain brown rice, rinsed ¾ tsp sea salt, divided 2 tbsp each black and white sesame seeds + additional for garnish 4 4-oz boneless skin-on wild Alaskan salmon filets (such as coho or sockeye; 1 inch thick), patted dry- Run your finger along the flesh side of the salmon filet to check for any pin bones. If you find any, pull them out with a clean set of tweezers. ¼ tsp ground black pepper 2 tsp grape seed oil or mild oil 2 tsp furikake* or toasted white sesame seeds 2 small carrots, cut into ribbons (TIP: Use a vegetable peeler to cut the carrots lengthwise into ribbons.) 1 Persian, Japanese or other variety of small cucumber, thinly sliced 1 avocado, peeled, pitted and sliced (TIP: If slicing in advance, place in citrus juice to avoid browning.) 1 green onion, white and thinly sliced 4 tsp drained jarred pickled sushi ginger 12 pieces roasted seaweed snack, for serving (or substitute with nori sheets cut into 2-inch squares), optional Soy Drizzle 2 tbsp mirin 4 tsp rice vinegar 1 tbsp reduced-sodium soy sauce Instructions 1. In a saucepan, combine rice, ¼ tsp salt and enough water to cover by 3 inches. Bring to a boil; reduce heat to a simmer and cook until tender, about 45 minutes. Drain. 2. Meanwhile, spread black and white sesame seeds on a plate; set aside. Mist flesh side of fish with cooking spray; sprinkle with pepper and remaining ½ tsp salt. Gently press flesh side of fish into sesame seeds. 3. In a large nonstick skillet on medium, heat oil. Add fish, skin side up, and cook until golden brown, about 3 minutes. Turn and cook until skin is crispy and flesh is opaque and flakes easily when tested with a fork, about 4 minutes. Transfer to a large plate; peel off and discard skin. Cover to keep warm; set aside. 4. Whisk together all soy drizzle ingredients. 5. Divide rice among bowls; sprinkle with furikake. Top with carrots, cucumber, avocado, onion, pickled ginger, seaweed (if using) and fish, dividing evenly. Drizzle with soy mixture. Garnish with additional black and white sesame seeds. PER SERVING (¼ of recipe): Calories: 487, Total Fat: 20 g, Sat. Fat: 3 g, Monounsaturated Fat: 10 g, Polyunsaturated Fat: 7 g, Carbs: 50 g, Fiber: 10 g, Sugars: 7 g, Protein: 29 g, Sodium: 641 mg, Cholesterol: 53 mg *You can purchase furikake, but we prefer to make our own to avoid preservatives. Simply combine 2 tbsp toasted white sesame seeds, 1 nori sheet, crumbled, ¼ tsp sea salt or to taste, and ¼ tsp organic evaporated cane juice, or to taste. Use in this recipe or as a seasoning for any Asian dish. Serves 6
Recipe by Jamie Vespa Healthy and a crowd pleaser! Active: 20 min. Total: 1 hr. 20 min. Habaneros contain more capsaicin (the compound that contributes spicy heat) than jalapeños, but removing the seeds and membranes lessens that heat considerably. Ingredients: Cooking spray 2 lb. boneless, skinless chicken thighs ⅓ cup blueberry preserves 1 tbsp. Dijon mustard 2 tsp. reduced-sodium Worcestershire sauce 2 tbsp. plus 1 tsp. minced jalapeño Chiles, seeds and membranes removed, divided (I also used a tablespoon of habanero sauce for more heat) 1 tbsp. apple cider vinegar, divided ½ tsp. kosher salt, divided ½ tsp. black pepper, divided 2 garlic cloves, minced 2 cups very thinly sliced cored red cabbage 1 cup matchstick-cut carrots ½ cup thinly sliced radishes ⅓ cup chopped fresh basil or cilantro 2 tbsp. lime juice 1 tbsp. olive oil 1 tbsp. tapioca flour 1 tbsp. water 6 whole-wheat hamburger buns, of 12 mini sliders-lightly toasted Instructions 1. Coat a 5 to 6-quart slow cooker with cooking spray; place chicken in bottom of slow cooker. 2. Combine apricot preserves, mustard, Worcestershire sauce, 2 tablespoons habanero chile, 2 teaspoons vinegar, ¾ teaspoon salt, ¼ teaspoon black pepper, and garlic in a bowl; stir with a whisk. Pour apricot mixture over chicken in slow cooker. Toss to coat. Cover and cook on LOW pressure in instapot or oven. 3. Combine cabbage, carrots, radishes, cilantro in a large bowl. Stir together lime juice, oil, remaining 1 teaspoon vinegar, remaining 1 teaspoon habanero, remaining ¼ teaspoon salt, and remaining ¼ teaspoon black pepper. In a separate smaller bowl. Add to cabbage mixture; toss to combine. Let stand at room temperature 15 minutes. 4. Transfer chicken to a cutting board. Shred with 2 forks; place in a large bowl. Skim fat from juices in slow cooker; discard fat. Combine cornstarch and 1 tablespoon water in a small bowl; stir until smooth. Stir cornstarch mixtures into juices in slow cooker. Cover and cook on HIGH 5 minutes or until thickened. Add chicken back to slow cooker; toss to combine. 5. Place 5 or 2 ounces chicken mixture on each bun. Top each with ½ cup slaw. Nutritional facts: CALORIES 385; FAT 11.5g (sat 31g, mono 5.2g, poly 2.2g) PROTEIN 38g; CARB 41g; FIBER 7g; SUGAR 12g (est. added sugar 6g); CHOL 120 mg; IRON 2mg; SODIUM 624mg; CALC 355mg Gracias por la paciencia!
If you like cooking with us and/or picking up tips on creating healthy and delicious meals for your family, you will want to join the Mamacita Challenge. We normally kick it off every month on the first Monday (in July we will start Tuesday, July 5). You'll get menus, recipes, workouts, accountability, and the support of an awesome group of like-minded people. Ceviche Can be served as an appetizer or a meal. If a meal I do make rice and beans for family. Serves 4-8 Ingredients 1/2 lbs of large or small shrimp (no preference-small shrimp you don’t have to chop) Juice of Lemons or limes (about 3 large) 1 large cucumber chopped (about 2 cups) 1 red onion chopped 5 big Roma tomatoes (seeds out) 1/2 cup of cilantro 2 Jalapeños (depends on how spicy you want it) Salt and pepper to taste Avocado (pitted and sliced) Corn tortillas (whole or as chips) Avocado oil spray Instructions 1. Bake corn tortillas in air fryer or oven (spray with avocado oil and a little salt- don’t over lap) 350-400 for 5-6 min flipping after three. Depending on your air fryer! 2. Depending on how big your shrimp are, chop into smaller pieces 3. Juice limes or lemons allow shrimp to marinate in juice for 15 min. 4. Add tomatoes, jalapeños, cucumbers, cilantro, and red onion to shrimp. Toss ingredients and allow to sit for 10 min. 5. Spread about 1/3 -1/4 of a cup on tortilla and top with avocados and tapatío. Nutritional Facts: did for 4: 386 calories, 10 grams fat, 53 grams carbohydrates, 22 grams protein. As part of the Mamacita Program, we cook healthy meals together. On this day, we made a tabbouleh salad with cauliflower instead of grain and some bison tacos! Tabbouleh Salad This vibrant salad is our take on classic tabbouleh. Parsley plays a big part here— it’s not just a garnish! There is some evidence that parsley supports kidney function. Parsley also has both anti-inflammatory and antioxidant properties, being high in vitamins K and C, and beta carotene. It is also high in iron and helps to encourage digestion. Ingredients 3 tbsp olive oil, divided 1 cauliflower head 2 tbsp fresh lemon juice 1 garlic clove, minced 1 cucumber, cut into half moons 2 tomatoes, diced 1 cup fresh parsley, finely chopped ½ cup fresh mint, finely chopped ¼ cup green onions, thinly sliced ½ cup sliced almonds Sea salt and ground black pepper, to taste Instructions 1. Remove hard stem and outer leaves of cauliflower. Cut into small florets. Place florets in the bowl of a food processor fitted with the chopping blade. Pulse until finely chopped. It will resemble couscous. Set aside. 2. In a large skillet, heat 1 tbsp of olive oil over medium-high heat. Add the chopped cauliflower. Season with a little salt and pepper. Cook until tender, about 3-5 minutes. 3. Meanwhile, stir together remaining 2 tbsp olive oil, fresh lemon juice, and minced garlic. Set aside. 4. Transfer the cauliflower to a medium bowl. Mix in the cucumber, tomatoes, parsley, mint, green onions, and sliced almonds. Season well with salt and pepper. Pour the dressing over the top. Toss well to combine. Bison Tacos
Ingredients Beef, bison, or chicken 1 tbsp olive oil 1 med finely chopped onion 2 garlic cloves minced Lettuce Tomatoes Cilantro Corn tortillas For the seasoning: (most times I will make a 3x batch of this and use extras later with different meats) 2 tbsp chili powder (if I make enchiladas I'll do the pods) 2 tbsp smoked paprika 2 tsp cumin 2 tsp onion powder 2 tsp garlic powder 1 pinch oregano 1 pinch thyme 1 tsp salt and pepper to taste Instructions: 1. In an iron skillet or saucepan over med-high heat, add olive oil and saute onions until translucent. Then add garlic. 2. Add beef, bison or turkey (I like ground chicken), followed by the rest of the seasoning. Cook for about 5 minutes and it should be ready to go. 3. Serve in corn tortillas with lettuce tomatoes and cilantro. We also enjoy leftovers for lunch the next day with rice and beans or on top of sweet potatoes! All delicious! For more veggie combos, I added red, grean, and yellow peppers, zucchini, or chayote. It is a good go-to recipe we enjoy every week. If you don't do tortillas, put over sweet potatoes. |
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