Recipes

My Favorite Smoothie...Lately...

1 Cup Frozen Pineapple 

1/2 Cup Ice Cubes

1 Banana

Big Handful of Spinach

2 Cups Water

Blend!

serves 2

Kick it up a notch with Flax Seeds and Chia Seeds!

 

Nutrient Breakdown:

Pineapple 

Vitamin C 105% US RDA Immune System Strengthener!

Manganese 70% US RDA Bone Builder!

Vitamin B6 25% US RDA Metabolizes Fat Converts Food to Energy!

Vitamin K 987% US RDA Blood Clotting!

Vitamin A 105% US RDA New Cell Growth! 

Contains 25% or more of the following vitamins and minerals 

Manganese, Folate, Magnesium, Iron, Copper, B2,B6, E, Calcium, C, Potassium

Omega 3 Fatty Acids 133% US RDA (2 Tbsp) Disease Fighter! Lowers Systemic Inflammation!

Contains 15% of the following vitamins and minerals:

B1, Copper, Manganese

Omega 3 Fatty Acids 47.5% US RDA (2 Tbsp) Disease Fighter! Lowers Systemic Inflammation!

Contains 25% or more of the following vitamins and minerals: 

Manganese, Magnesium, Phosphorus

If you kick it up a notch with Flax and Chia seeds you are benefitting from 64% of your daily need for fiber!  There are 19 measurable vitamins and minerals in this smoothie.  Give it a try!

Health/Fitness Recipe of the Week//Grilled Teriyaki Chicken and Romaine Salad

Ingredients: 

  • 2 boneless, skinless chicken breast halves (about 1 pound total)
  • 1/4 cup 365 Everyday Value® Organic Teriyaki Sauce, divided, plus more for serving
  • 2 red bell peppers, seeded and quartered
  • 1 head romaine lettuce, quartered

Method:

In a dish, coat chicken with 2 tablespoons of the sauce, cover and chill for 2 hours, or overnight.

Prepare a grill or grill pan for medium-high heat cooking. Grill chicken, flipping halfway, until just cooked through, 8 to 10 minutes. Brush peppers and lettuce with remaining 2 tablespoons sauce, and then grill, turning occasionally, until just tender and charred, 6 to 8 minutes for the peppers and about 2 minutes for the lettuce. Arrange lettuce on plates, and then thinly slice chicken and peppers and divide among the plates. Serve with more sauce on the side.

Enjoy!

Kyle Johnston
Forte Fitness
NSCA–CPT/USAW

Visit the Forte.Fitness blog to learn healthy eating patterns, meal ideas, and proper form and technique on exercise. 

Hearty Arugula Pizza

Ingredients: 

  • 4 Engine 2 Plant-Strong® Sprouted Ancient Grain or Brown Rice Tortillas
  • 1 cup Engine 2 Plant-Strong® Red Bell Pepper Marinara Pasta Sauce
  • 1 (8-ounce) package Engine 2 Plant-Strong® Tuscan Kale White Bean Plant Burgers, thawed and crumbled
  • 1/4 cup fresh oregano leaves
  • 3 cloves garlic
  • 2 teaspoons nutritional yeast
  • 2 cups lightly packed baby arugula
  • 2 teaspoons balsamic vinegar
  • 1/8 teaspoon ground black pepper

Method:

Preheat the oven to 375°F. Place tortillas on 2 parchment-paper-lined baking sheets. Spread each with 1/4 cup strained tomatoes. Top with burger crumbles. Chop oregano and garlic together; sprinkle over pizzas along with nutritional yeast. Bake until edges of tortillas are browned and crisp, about 15 minutes. 

In a large bowl, toss arugula, vinegar and pepper together. Top pizzas with arugula, cut each into 4 slices and serve.


Enjoy!

Kyle Johnston
Forte Fitness
NSCA–CPT/USAW

PS: Visit the Forte.Fitness blog to learn healthy eating patterns, meal ideas, and proper form and technique on exercise. 

Recipe of the Week - Spicy Spaghetti Squash with Black Beans


Ingredients: 

  • 1 medium spaghetti squash, halved lengthwise and seeded
  • 2 teaspoons extra-virgin olive oil
  • 1/2 cup chopped red onion
  • 1 jalapeño pepper, seeded and minced
  • 1/2 cup red bell pepper, chopped
  • 1 cup cooked black beans
  • 1/2 cup sweet corn, frozen or fresh
  • 1 teaspoon chili powder
  • 1/3 cup fresh cilantro, finely chopped
  • 1 tablespoon lime juice
  • 1 teaspoon fine sea salt

Method:

Preheat the oven to 375°F. Arrange squash in a large baking dish, cut-sides down. Pour 1/2 cup water into the dish and bake until just tender, 30 to 35 minutes. Rake with a fork to remove flesh in strands, leaving the shell intact for stuffing.

For the filling, heat oil in a large skillet over medium heat. Add onion, jalapeño and bell pepper and cook for 2 minutes or until soft. Add beans, corn and chili powder; cook, stirring frequently, 1 minute longer. Add cooked squash, cilantro, lime juice and salt, cook 1 minute until heated through.


Enjoy!

Zesty Quinoa with Broccoli and Cashews

Ingredients: 

  • 1/2 cup sundried tomatoes (not packed in oil)
  • 1 cup low-sodium vegetable broth
  • 1 cup finely chopped red onion
  • 3 cloves garlic, finely chopped
  • 3/4 cup dry white wine
  • 1/4 cup lemon juice
  • 1 cup uncooked quinoa
  • 2 cups small broccoli florets
  • 1/2 cup roasted cashew pieces
  • 2 green onions, thinly sliced

Method:

Soak sundried tomatoes in hot water to cover for 15 minutes to soften them, then drain and chop. Bring 1/2 cup water to a simmer in a medium pot over medium-high heat. Add onion and garlic and cook for 5 minutes. Add chopped sundried tomatoes, broth, wine and lemon juice and bring to a boil. Stir in quinoa. Reduce heat and simmer, covered, for 20 minutes. 

Arrange broccoli on top of quinoa, cover and simmer for an additional 10 minutes. Remove from heat and toss gently to combine. Serve garnished with cashews and green onions

Enjoy!

Slow Cooker White Chili

Ingredients: 

  • 6 boneless, skinless chicken thighs
  • 1 (16 oz) bag dried cannelloni beans, picked through
  • 1 (16 oz) bag frozen sweet white corn
  • 2 poblano peppers (or 2 green bell peppers), chopped
  • 1 head cauliflower, trimmed and cut into small florets
  • 1 yellow onion, chopped
  • 2 quarts low-sodium chicken broth
  • 1 1/2 tablespoon ground cumin
  • 1 tablespoon chili powder
  • 1/2 cup lowfat sour cream
  • 2 teaspoons fine sea salt

Method:

Arrange chicken in the bottom of a 6-quart slow cooker. Top with beans, corn, poblanos, cauliflower, onion, broth, cumin, and chili powder. Cover and cook on low, until beans are very tender and cauliflower has fallen apart, about 10 hours. Stir in sour cream and salt, ladle into bowls, and serve.

 

Enjoy!

Recipe of the Week: Zesty Quinoa with Broccoli and Cashews

Ingredients: 

  • 1/2 cup sundried tomatoes (not packed in oil)
  • 1 cup low-sodium vegetable broth
  • 1 cup finely chopped red onion
  • 3 cloves garlic, finely chopped
  • 3/4 cup dry white wine
  • 1/4 cup lemon juice
  • 1 cup uncooked quinoa
  • 2 cups small broccoli florets
  • 1/2 cup roasted cashew pieces
  • 2 green onions, thinly sliced

Method: 

Soak sundried tomatoes in hot water to cover for 15 minutes to soften them, then drain and chop. Bring 1/2 cup water to a simmer in a medium pot over medium-high heat. Add onion and garlic and cook for 5 minutes. Add chopped sundried tomatoes, broth, wine and lemon juice and bring to a boil. Stir in quinoa. Reduce heat and simmer, covered, for 20 minutes. 

Arrange broccoli on top of quinoa, cover and simmer for an additional 10 minutes. Remove from heat and toss gently to combine. Serve garnished with cashews and green onions.

 

Recipe of the Week: Mexican Taco Stew

Ingredients: 

  • 1/2 pound 85% lean ground beef or turkey
  • 1 medium onion, chopped
  • 2 garlic cloves, finely chopped
  • 2 tablespoons taco seasoning (gluten-free)
  • 2 cups low-sodium chicken broth
  • 1 large zucchini or summer squash, cut into small cubes
  • 1 (15-ounce) can no-salt-added black beans
  • 1 (14.5-ounce) can diced tomatoes
  • 1 cup frozen corn kernels
  • 1 cup medium salsa

 

Method: 

Brown meat in a large pot over medium high heat. Drain, remove and set aside. In the same pot, sauté onion and garlic until onion is translucent. Add meat back to pot and sprinkle mixture with taco seasoning to blend. Add remaining ingredients and simmer, covered, stirring occasionally, 15 to 20 minutes.

Compliments of Whole Foods

Recipe of the Week: Grilled Salmon with Sweet Corn and Avocado Salad

Sweet Corn and Avocado Salad Ingredients:

    4 ears fresh corn, kernels removed from cob
    1 cup halved grape tomatoes
    1/2 small avocado, diced
    1/4 cup chopped red onion
    1/4 cup chopped fresh cilantro
    2 tablespoons extra-virgin olive oil
    2 tablespoons champagne vinegar
    2 tablespoons red wine vinegar


    Salmon:
    4 (4- to 6-ounce) boneless, skinless salmon fillets
    Canola spray oil
    1/4 teaspoon fine sea salt
    1/4 teaspoon ground black pepper


Method: 

Put corn, tomatoes, avocado, onion, cilantro, oil and vinegars into a large bowl and toss gently to combine. Set aside.

Prepare a grill for medium heat cooking. Spray fillets all over with spray oil, then sprinkle on both sides with salt and pepper. Place fillets, skin-side up, on the grill. After about 2 minutes, turn salmon a quarter turn and cook 2 minutes longer. Flip and grill until cooked through, 4 to 5 minutes more.

Remove salmon from the grill and top with corn and avocado salad.