Tilapia With Garlicky Kale

This recipe is a quick and easy way to sneak both kale and fish into your diet.

Kale is a great source of vitamins A, B6, B12, C, calcium, iron, manganese, potassium, zinc, fiber and protein. Tilapia is high protein, low calorie and doesn't taste "fishy" the way some fish do. (However, if you're looking for heart-healthy Omega-3s substitute salmon or mackerel.) Garlic lovers may want to add more than one clove...;)



Ingredients:
1 medium red potato
6 oz fillet of tilapia
1/2 tbsp pesto, fresh parsley
1/2 tsp olive oil
1/2 cup grape tomatoes (halved)
1 crushed garlic clove
2 cups kale
1 tbsp chicken stock
Pinch of black pepper and salt

Directions:
Microwave red potato until tender (10 minutes.)Place tilapia in a baking pan. Mix 1/2 tbsp pesto and parsley, spread over fish; drizzle with 1/2 tsp olive oil and season with a pinch of black pepper. Top with 1/2 cup halved grape tomatoes. Broil until fish is tender (6 to 8 minutes.)
In a pan, saute 1 tsp olive oil with 1 crushed garlic clove over medium heat. Add 2 cups kale and a pinch of salt; saute until wilted. Add 1 tbsp chicken stock or water; cook covered until tender (2 to 3 minutes.) Slice potato into rounds; top with fish, tomatoes and kale.

Soy Chorizo Scramble

Dave and I recently ordered a meat and cheese plate at happy hour (isolated incident. . . I swear) and both felt a little gross, not to mention guilty, afterwards. We were most remorseful about the chorizo although I have only a vague idea of what that is (and would like to keep it that way!)

On my next shopping trip to Trader Joe's I saw soy chorizo. I bought it impulsively - guilt free chorizo(!) - but had no idea what to do with it.

A couple days later I was rummaging through the refrigerator for something to make for breakfast and I came across the chorizo. Determined to find a use for it I tossed the remaining contents of the refrigerator onto the counter.

The good news? It was delicious. The bad news? I still felt guilty! I had to check the nutritional info to reassure myself of the low calorie, high iron, high fiber breakfast I had just consumed. If it's too spicy for you (or your kids) try adding plain greek yogurt.

Ingredients:
One soy chorizo link (serves 2)
Two bell peppers
Half onion
Egg whites
Feta cheese
Olive Oil

Directions:
Sautee diced peppers and onion over olive oil until lightly browned. Add crumbled chorizo. After 1-2 mins add just enough egg whites to stick everything together (remember . . . it's about the chorizo!) Top with feta cheese and enjoy!

Protein-Packed Quinoa Bowl

I'm so glad I discovered this recipe. It's filled with protein and will keep you full (although comfortably so) for hours. It's great for those days you will be stuck in a long afternoon meeting without a chance eat. (I had to force myself to have almonds a few hours later because it was "snack time.")

The sesame ginger dressing is a great choice for the tofu, especially for those who aren't fond of tofu (formerly myself.) Also don't forget to dry-fry to avoid that mushy/slimy texture!


Ingredients:
4-8 oz extra firm tofu
1/2 - 1 cup quinoa
Snap peas (I sub'd edamame left over from the Kale salad)
Grape tomatoes (halved)
Steamed broccoli
Scallions (finely sliced)
Sunflower seeds
Sesame ginger dressing
Sesame Oil

After dry frying tofu place in a ziploc bag with sesame ginger dressing and sesame oil (the proportions are 2 to 1 - the tofu should be completely covered without any remaining glaze.)
Follow quinoa instructions on the box. 1 cup quinoa and 2 cups water will make two servings of this recipe.
Top quinoa with vegetables, sunflower seeds and tofu.
Drizzle a bit more sesame ginger dressing and sesame oil on the finished product. (This is optional. I forgot to bring extra dressing the second day and it was just as good!)

Enjoy!

Kale Salad To-Go

If you're wondering what you're going to do with all that kale you purchased for the spaghetti squash kale gratin never fear! I created a DELICIOUS kale salad. And yes, you read that right, I used delicious and kale in the same sentence.

I eat kale on an almost daily basis but usually by sneaking it into smoothies, soup or recipes like the  spaghetti squash kale gratin. After a few unsuccessful attempts at an edible kale salad I contemplated substituting chard. It's green and leafy so, other than the texture, how different can it be?

The answer is much different. Kale is higher in vitamins A, B6, B12, C, calcium, iron, manganese, potassium, zinc, fiber and protein. Meanwhile chard is higher in sodium, magnesium and vitamin E. While both are very healthy you obviously get more bang for your buck with kale. Which is why I have been determined to find a salad I can not only tolerate but enjoy.

Mission accomplished!

Ingredients:
Kale
Shelled edamame
Dried cranberries
Chopped walnuts
Goat cheese
1/2 lemon
1 tbsp balsamic vinegar
1 tbsp flax oil

Directions:
Remove stems from kale, tear into bite sized pieces, place in a tupperware container. Mix lemon juice, balsamic vinegar and flax oil in a bowl.  Drizzle over kale, cover, and shake to coat.
Top with edamame, cranberries, walnuts and goat cheese.

If you're taking it to go you may want to wait to add the toppings until you're ready to eat (or they'll end up at the bottom.) If you aren't taking it to go you can forgo the tupperware. Place kale on a plate, drizzle dressing over the top and "massage" into kale. Let sit for 15 minutes before topping.

Spaghetti Squash and Kale Gratin

Another way to sneak Kale into my diet! Yay!! And if you follow my blog you know I LOVE spaghetti squash (possibly even more than I love spaghetti) which makes this recipe a perfect blend of delicious and nutritious.

Ingredients:
1 spaghetti squash
1 onion, 2 carrots, 1 bunch kale, 1 bunch parsley
1/2 cup toasted walnuts
3/4 cottage cheese
1/4 cup plain greek yogurt
3 oz Parmesan cheese
1 cup panco bread crumbs
1 egg, 1/2 cup milk
1 clove garlic, minced
extra virgin olive oil, dijon mustard, sea salt, black pepper, nutmeg,

Directions:
Pre heat oven to 400
Poke holes in the squash, microwave on high for 10 minutes

While squash is cooking:
Peel, trim and grate the carrot, dice the onion
Remove kale stems and tear into bite size pieces
Pick parsley leaves to yield 3 tbsp
Chop walnuts and mix with parsley and breadcrumbs

Remove squash from microwave and allow to cool
Place cottage cheese, yogurt, 1 egg, 1/2 cup milk, 1/2 tsp nutmeg, 1 tsp mustard, 2 oz Parmesan cheese and 1 tsp salt in food processor and combine until smooth. Transfer to large mixing bowl.

In a large skillet heat 1 tbsp olive oil over medium heat, add onion, carrot, garlic and saute 3-5 mins. Add kale, stir, cover and cook 5 mins. Cut squash in half, remove seeds and scoop "meat" out with a fork. Add to skillet and mix.

Add cooked vegetables to mixing bowl with sauce and mix well. Transfer to baking dish. Top with walnut parsley and bread crumb mixture and sprinkle with remaining Parmesan cheese. Drizzle with 1 tbsp olive oil. Place in oven and cook for 15 minutes.

Voila!

Sweet and Sexy Valentine's Day Workout

My coworkers and I got a jump start on Valentines Day last week with this workout from Tone It Up. It was surprisingly difficult and I was sore for days afterwards. If you have a romantic evening planned tomorrow night you may want to wait on this one(!) Otherwise I highly recommend it.

Heart With Leg Abduction:
Balancing on one leg, extend the other outward. Raise your arms above your head touching your hands together in a "heart" before returning them to your side for another rep. 15 on each side.

Front Core Kick:
Standing balanced on one leg, extend the opposite leg straight out (hands on hips). Slowly return leg to start position and repeat. 20 on each leg.

Curtsey Lunge:
Standing upright lunge rear leg behind and across standing leg as you raise your arms to the side. 20 on each leg.

Side Lunge:
Lunge side to side placing all weight and force on the heel of the foot you are lunging toward. Hands on the bent knee. 15 on each side.


Glute Kick Back:
Balancing on one leg, kick the other behind you without bending your knee. 20 on each side.

Heart Shape Tummy Tuck (I think this is the one that got me!)
Start in a plank position. Bring one knee toward your chest and draw half a heart with it. 10 on each side.



Heart Leg Abduction (this one got me too!)
Begin by laying on your side, propped on elbow with head in hand. Lift your top leg into the air and draw a big heart with your foot, keeping your leg as straight as possible. 10 on each side.

Cupid's Arrow:
Begin by laying on your side as above. Lift the top leg at a 45 degree angle in front of you then back down. 10 on each side.

Warm Hug:
Begin from a side plank position. Twist your torso and wrap your top arm underneath your core. 10 on each side.


Kiss Your Waistline:
From your knees perform a pushup keeping your elbows as close to your torso as possible. 20 reps. 

Fly Like Cupid:
On your front, perform a breast stroke motion keeping your arms extended and off the ground. Bring your arms toward your waist while lifting slightly, then back in front of you while lowering slightly. 20 reps.

Booty Bridges:
Laying on your back place your feet so they are almost under your knees. Press into the ground and force your core up. 20 reps.

Love Crunches:
Laying on your back, lift your feet in the air and perform crunches by reaching your hands toward your toes. Bend your knees if you need to. 20 reps.

V-sits:
Balance in a v-sit position. Raise one leg to your chest, lightly holding it before lowering it down to the ground and raising the opposite leg. 10 on each side.

Thai for beginners

I have never cared for Thai food much to my boyfriend's dismay. He is convinced, and has been for our entire relationship, that he can find Thai food that I enjoy (although efforts thus far have been futile.)

When Tone It Up posted the below recipe on National Peanut Butter day I decided to give it a shot. Surprisingly I loved it. But even more surprisingly Dave claimed that it's not "really" Thai food (!) Either I still haven't found Thai food I enjoy or his criteria is too strict. In any case I hope you enjoy it and feel free to pair with Peanut Coleslaw as I did.

Ingredients:
4 ox. extra firm tofu (I dry fried mine)
1 tbsp green onions, thinly sliced
2 tbsp olive oil
1 tbsp sesame oil
1 tbsp organic peanut butter
2 tbsp coconut flakes

Directions:
After dry frying tofu and cutting into cubes cook for 5-7 minutes in a large skillet with green onions, olive oil and sesame oil. Add peanut butter and cook for another minute, stirring until tofu is completely covered. Remove from heat. Gently toss with coconut flakes and serve immediately.

You're a Clean One Mister Grinch

I posted my first "green juice" recipe on Oct 10th. Although smoothies had been a breakfast staple for months I was just getting into green juice. It seemed almost too natural, pure and, dare I say, "hippie." (Although, with my kale, kombucha and yoga habits I'm leaning in that direction!)

I became hooked almost immediately. Within 1-2 weeks I had replaced all fruit smoothies with green juice and haven't skipped a day. (My parents laughed when I came home for Christmas with a mini cooler. "Are you making an organ donation?" they asked. Nope - just my flax oil and fresh produce from the farmers market:)

The more excited I got about green juice, the more I talked about it and the more I talked about it the more I realized how popular it is. I've lost count of the friends who have posted about it on facebook in the past couple months. And it even came up in conversation on a recent trip to the esthetician. In fact, she's the one who shared the below recipe with me. (Thanks Lisa!)

Grinch Power Nutrient Smoothie
1 small ripe banana (the spottier the better for sweetness)
1 ripe kiwi (washed and stem removed but skin left on)
2 cups raw spinach, kale or chard
1/4 cup chopped mint leaves
1/2-1 tsp stevia
1 cup chopped celery
1 cup chopped cucumber
1 cup chopped mango (frozen is best)
1/4 cup unsweetened aloe vera juice
Juice from 1 fresh squeezed lemon, lime or 1/2 orange
1 cup room temp or chilled strong green tea (2-3 teabags)
1/2 cup (or more) ice cubes
For optional protein add 1/4 cup slivered almonds