Recipe of the Week - Avocado, Lettuce and Tomato Pita Pockets

Ingredients: 

• 1 large ripe avocado 
• 1 tablespoon red wine vinegar 
• Pinch fine sea salt 
• Pinch ground black pepper 
• 2 whole grain pita pockets 
• 4 butter lettuce leaves 
• 1/4 cup fresh basil leaves 
• 2 medium tomatoes, each cut into 4 slices 

Method: 

In a small bowl, mash avocado with vinegar, salt and pepper until smooth. 

Cut pita pockets in half. Stuff pita pockets with lettuce leaves and basil. Evenly divide avocado mixture between pita pockets, spreading it on the lettuce leaves. Add 2 tomato slices to each pocket.

Nutritional Info: 

Per Serving: Serving size: 1/2 stuffed pita, 180 calories (70 from fat), 8g total fat, 1g saturated fat, 0mg cholesterol, 220mg sodium, 25g carbohydrates, (7gdietary fiber, 2g sugar), 5g protein.

Meal #2 - Week #2

Hello Forte Blog Followers ... meal #2 week #2.  

My mom is from Italy, and I ate very well growing up. I was fortunate to stay with my family in Italy many summers.  I would eat and be blown away because the food was so good!!! I began watching my grandmother (nonna) whenever she cooked.  I learned to cook by watching her and helping her as she cooked.  Eating her food developed a sense of how food and flavors worked together.  This was a meal this past week that my grandmother definitely would have had on a chilly fall evening.  

Almost everyone has heard of minestrone which is a fairly fixed type of vegetable soup with some variation from family to family, region to region or simply based on what is available locally. Minestra is a general word used for vegetable based soups.  It is easy to make, and once you have made it one time you won't need a recipe.  

Ingredients:

Peel the same # of potatoes as people you will serve

Chop one whole onion

Chop two carrots

Chop two celery stalks

Finely chop 1-2 sprigs of fresh garlic 

2 Fresh Bay Leaves (optional for you but not according to my Nonna) 

Cannellini Beans servings equal to number of people served (rinse the beans in a collander)

Chopped Cavolo Nero or Lacinato Kale (1 cup per person)

Whole Grain Orzo servings equal to number of people served

Parmigiano Reggiano Heel (This is top secret.  Only Italians know this.  And when Italians smell the minestra cooking and the sent of the parmesan they know it is going to be good!!!) (It is optional but not according to my Nonna.) (You can get these at Whole Foods, just ask the cheese monger.)

Cooking Steps:

1.  Fill stock pot with 2 cups of water per person and bring to a low boil 

2.  Salt water as if you were salting the whole surface area of the water two times

3.  Grind pepper over the water's entire surface area

4.  Chop the onion, carrots, celery, and garlic and add to the water

5.  Add the two bay leaves to the water

6.  While the water begins to boil peel and chop the potatoes

7.  Rinse the cannellini beans 

8.  Chop the Kale

9.  Read the orzo directions and put the orzo in for the amount of time the box recommends for al dente pasta (the soup is ready when the orzo is ready)

10.  Put the potatoes in two minutes before the orzo

11.  When there are two minutes left before the soup is done add the kale and cannellini beans 

When you serve the minestra drizzle some olive oil over it, salt to taste if needed and grate just a little fresh parmigiano.  Now eat it!!! 

Finish this great meal with an Italian salad of romaine lettuce, arugula, radicchio, sliced carrots, sliced fennel and dress the salad with sea salt, black pepper and mix, add extra virgin olive oil and mix, and finally white balsamic vinegar and mix.  

Now count the number of plants you just ate!!! And best of all " la minestra e piu buono il secondo giorno!!!"  (just google translate it)

Buon Appetito! 

Recipe of the Week - Gluten-Free Cranberry Maple Pear Bars

Ingredients: 

• Filling
• 2 firm but ripe pears, such as Anjou or Bartlett, cored and cut into 1/4-inch pieces 
• 1 cup dried cranberries 
• 1/3 cup Grade B pure maple syrup 
• 1/2 teaspoon grated orange zest 
• Topping
• 1/3 cup gluten-free rolled oats 
• 1/3 cup pistachios, roughly chopped 
• Crust
• 1/3 cup pistachios 
• 3/4 cup gluten-free rolled oats 
• 1/4 cup brown rice flour 
• 3 tablespoons potato starch 
• 2 tablespoons gluten-free baking powder 
• 1/4 teaspoon xanthan gum 
• 1/4 teaspoon ground cardamom 
• 1/4 cup firmly packed light brown sugar 
• 4 tablespoons cold unsalted butter, diced, plus more for the pan 
• 1 egg 

Method: 

To make the filling, combine pears, cranberries and maple syrup in a small saucepan, set over medium-high heat and bring to a simmer. Reduce heat to medium-low and cook, stirring occasionally, for 30 minutes or until pears are very tender. Remove from heat and stir in orange zest. Let cool, then reserve 1/4 cup of the filling to use for making the topping. Transfer 1 cup of the remaining filling to a food processor or blender and blend until it forms a jam-like consistency. Add blended filling to remaining filling and stir to combine.  

To make the topping, combine oats, pistachios and reserved 1/4 cup filling in a small bowl.  

To make the crust, preheat the oven to 325°F. Butter and flour a 9-inch square baking dish. Place pistachios in a food processor and pulse until finely ground, being careful not to create a paste. Transfer to a large bowl and add oats, brown sugar, brown rice flour, potato starch, tapioca starch, baking powder, xanthan gum, salt and cardamom. Stir until well combined. Using a pastry blender or 2 butter knives, cut butter into oat mixture until coarse crumbs form. Add egg and stir to form a dough. Press dough evenly into the bottom of the prepared pan.  

Spread filling over dough, then sprinkle topping evenly over filling, pressing lightly so it adheres. Bake until golden brown, about 45 minutes. Transfer the pan to a wire rack and let cool completely, then cut into 16 squares.

What do I Eat??? Week One...

My name is Julian Kaufman.  I own Forte Fitness, and I am so grateful for our team of trainers and clients.  I am often asked, "What do you eat?"  Well each week I am going to send you a meal I have actually eaten and prepared.  I desire to eat beautiful food that tastes great and is nutritionally diverse.  I focus on eating whole foods, mainly plant-based.  I try to include as many different plants, vegetables, fruits, beans, nuts and seeds as I can each day.  

This is a breakfast I made and ate this week.  (Sorry the picture is grainy - I will try to get better ones as the weeks go on!)  I am busy like you.  I get up in the 5s or 6s each morning and work until 7pm or later.  I only mention this to say if you want to be a healthy eater, you can.  It just takes your commitment.  You owe it to yourself and your family because what you eat will determine your health.  

The breakfast you are looking at is no cheese omelet.  I sliced thinly small red, yellow and orange bell peppers.  I threw them in a pan with a little olive oil. I also chopped up some kale and threw it in the pan.  Then I cracked two free range eggs.  Meanwhile I steamed 4 asparagus.  I seasoned the eggs with sea salt, black pepper, and red chili flakes.  I seasoned the asparagus with a little olive oil and sea salt  I drank a glass of green tea with it.  

It was delicious and healthy.

Give it a try.  It is not hard to do.  And this was just my plate.  I made this for my son that I had to take to school as well.  Not only is he eating a healthy breakfast but he is learning to appreciate good, healthy food and to take the time to make it.  

Oven-Roasted Brussels Sprouts

Ingredients: 

• 1 pound Brussels sprouts, trimmed and halved lengthwise 
• 2 tablespoons extra-virgin olive oil 
• 1/2 teaspoon fine sea salt 
• 1/4 teaspoon ground black pepper 

Method: 

Preheat oven to 400°F. Toss Brussels sprouts with oil, salt and pepper on a rimmed baking sheet and roast, stirring once or twice, until deep golden brown, crisp outside and tender inside, 30 to 35 minutes. The leaves that are loose will be especially brown and crispy. Transfer to a bowl and serve.

Rosemary Parmesan Brussels Sprouts
Add 1 tablespoon chopped fresh rosemary to Brussels sprouts before roasting. During the last 5 minutes of roasting, add 1/4 cup pine nuts. Stir well and continue roasting until Brussels sprouts are tender. Before serving, toss with 1/4 cup shredded parmesan cheese.

Cranberry Pecan Brussels Sprouts
During the last 5 minutes of roasting, add 1 cup dried cranberries and 1/4 cup pecan pieces. Stir well and continue roasting until Brussels sprouts are tender.

Brussels Sprouts and Kale Salad
After roasting, allow Brussels sprouts to cool to room temperature. Toss with 4 cups baby kale mix, 1/4 cup crumbled goat cheese and 1/4 cup balsamic vinaigrette.

Nutritional Info: 

Per Serving: Serving size: , 110 calories (70 from fat), 7g total fat, 1gsaturated fat, 0mg cholesterol, 320mg sodium, 10g carbohydrates, (4 gdietary fiber, 2g sugar), 4g protein.

Grass-Fed versus Grain-Fed

In 2000 there were approximately only 50 grass-fed animal operations in the United States.  Today there are 1,000s.  Anyone who has been to a local farmer’s market or specialty grocery store has seen the grass fed animal products.  Why does it matter?

Animals that are raised on grain / corn based diets are held inside in very tight quarters eating out of a feed trough.  These conditions do not allow the animals to exercise and move naturally.  The result is the animal has higher levels of saturated fat and lower levels of omega 3 fatty acids making the meat significantly less healthy for consumers.  These unhealthy conditions lead to disease and the use of medicines and antibiotics.  The overuse of antibiotics leads to mutations by bacteria and eventually the antibiotics are no longer viable.  The tight conditions and constant feeding are the result of one concern – the bottom line.  Mass produced animal products come down to how much meat one can produce per square foot to be profitable.  

The problem is that it is a short sighted bottom line.  It may cost us less at the cash register, but it is not the only place consumer’s pay.  The negative effects of concentrated animal feeding operations are paid for by consumers in other hidden areas because of the environmental costs to air, water and soil, increased use of fossil fuels, increased heart disease for the consumer and increased health insurance costs for us all.  

Grass fed animals are in the pasture walking, running, galloping and eating.  The exercise creates a healthier animal in general, lower in saturated fat content and as much as twice as high in omega 3 fatty acids.  Omega 3 fatty acids are essential to human health.  They act as a barrier to the pre-cursor of many of our modern diseases including the number one killer, heart related diseases.  

Grass fed animal products may cost more at the cash register but they cost less everywhere else, especially to your own health.  As one builds their grocery budget, decide how much will go to animal products.  You will not be able to purchase a greater quantity, but the quality will be better and it will be better for all of us.  

Forte FitNews - Build Strong Bones

Building strong bones is a key to living a long life, maintaining a high quality of life, and keeping one’s body functional.  Contrary to popular opinion, eating dairy is not necessary to building strong bones.  In China and Japan osteoporosis rates are lower than in the west without significant dairy consumption. Here are 6 keys to building strong bones.  

1.       Eat your grapefruit!  This may come as a surprise but grapefruit enhances bone mineral deposits.  

2.        A Spanish study found that the Mediterranean diet enriched with extra-virgin olive oil causes the body to circulate more osteocalcin which is a marker for healthy bone density.

3.       Sardines!  Give them a try.  They are arguably the most nutrient dense fish.  Because of their small size there is not a concern for mercury, and they have high levels of omega-3 fatty acids.  Sardines are high in calcium and vitamin D.  A can of sardines has more calcium and naturally occurring vitamin D than a glass of milk.  Try them with some whole wheat crackers and hot sauce!

4.        Nut-butters! Try some almond butter, cashew butter, walnut butter or use nuts in pesto recipes.  The oils in nut-butters decrease the rate of bone breakdown.  This helps to create a positive balance in terms of bone building.

5.       Green vegetables!  Greens are possibly the most bio-available source of calcium.  This means that the calcium is absorbed by bones as it is delivered by the blood stream.  As a bonus greens are the most nutrient dense foods on the planet.

6.       Weight bearing exercise builds bone density.  At the very least, begin doing body weight exercises: push-ups, lunges, and squats... but even better is to include weight lifting in your exercise routine 2 days per week.  Make sure to do full body workouts.  

Four Preventive Health Screenings for Men

Colorectal Screening – At age 50 men should get a colonoscopy to screen for colon cancer.  The testing allows doctors to check for precancerous polyps.  If one has a family history of colorectal cancer, testing may need to begin earlier.  Check with your general practioner if that is the case.  

Cholesterol Screening – At age 35 and every 5 years thereafter, men should have their cholesterol levels checked.  Treating high cholesterol can reduce the risk of heart disease.  If one is a smoker, obese, diabetic, or has high blood pressure one should begin cholesterol screenings at age 20. 

Prostate Screening – At age 50 discuss with your doctor whether you need a prostate screening.  If so, ask for a PSA test.  If you have a family history of prostate cancer discuss with your doctor whether you should begin testing earlier.  Men without symptoms who have probably less than 10 years to live do not need the screening.

Diabetes Screening – If one has blood pressure higher than 135/80, a fasting plasma glucose test can determine whether one has diabetes. 

Recipe of the Week - Whey Protein Breakfast Blast

Ingredients: 

• 3/4 cup frozen blueberries 
• 1/2 banana 
• 3 tablespoons 365 Everyday Value® Vanilla Flavor Whey Protein Powder 
• 1/2 cup skim (1%) milk (or nondairy substitute) 
• 2 teaspoons honey (optional) 
• 3 ice cubes 
• 1 tablespoon ground flaxseed 

Method: 

In a blender, thoroughly combine berries, banana, protein powder, milk and honey by pulsing a few times. Add ice cubes and blend until very smooth. Pour into a 16-ounce glass and sprinkle with ground flaxseed.

Quinoa Pilaf with Cranberries and Almonds

Ingredients: 

• 1 tablespoon extra-virgin olive oil 
• 1 small red onion , chopped 
• 1 cup uncooked quinoa , rinsed and drained 
• 2 cups low-sodium chicken or vegetable broth 
• 1/2 teaspoon salt 
• 2/3 cup dried cranberries 
• 2/3 cup sliced almonds , toasted 

Method: 

Heat oil in a medium pot over medium high heat. Add onions and cook, stirring often, until just softened, 2 to 3 minutes. Add quinoa and toast, stirring constantly, for 1 minute. Stir in broth and salt and bring to a boil then reduce heat to medium low, cover and simmer for 10 minutes. Stir in cranberries, cover again and continue to cook until liquid is completely absorbed and quinoa is tender, 8 to 10 minutes more. Toss with almonds and serve.