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The Secret Ingredient To My Favorite Salad

9/4/2018

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I'm letting this delicious salad marinate for later this afternoon - can’t wait! I made this salad over the long weekend, and I'm already ready to eat it again. I tucked into this dish after spending an afternoon splashing around in the sun at the river. We usually bring a few snacks with us to the water, but inevitably, we all turn up back at the house several hours later, absolutely famished. This salad was the perfect combination of carbs, proteins, and refreshing greens. It filled me up without weighing me down!

There a million different ways to make an incredible salad, but this one ranks at the top of my list. I think it's that amazing combination of vegetables and tangy, sweet spices. There are a few staples to this salad that make it exceptionally good, and I'll be sharing those, but there's also a truly fantastic "secret ingredient" that I want to share with you all, because I don't think too may people know about it! 

For The Base: With a base of riced cauliflower, and all the colorful crunchy veggies you care to add, this salad is sure to be a hit. What makes it special is the fresh, zingy dressing that just gets better the longer it marinates the veggies...

For The Dressing: I use lime juice, a dash of olive oil, flavored vinegar, mint, cilantro, garlic, and my secret ingredient that adds wow - the Fruit Chaat seasoning. A couple of tablespoons added to the dressing makes it amazing. 
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If this is a seasoning you've never heard of, don't be afraid to venture outside the usual and try it! It's not a common item in most households, but it IS in mine. Fruit Chaat seasoning takes most salads to the next level. If you're feeling adventurous this week, give it a shot! 
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Zingy Sweet Potato Bites with Collard Greens

7/9/2018

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Last week the whole family went out to the lake for a long swim. The water has been beautiful and smooth, and it was so much fun to spend the day training, playing, and soaking up the sunshine. When we got back to the house around 3 p.m., we were starving. We had plans for dinner, so we needed something delicious and healthy that would get us through the afternoon without ruining appetites. This recipe was the perfect fix! There are just 4 ingredients, and it's simple, fast, and energy packed without being high calorie. Plus, it's so tasty! We have a variety of palates in our family, and everyone was satisfied by these flavor-packed little rolls. 
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Ingredients
  • Organic Hummus
  • Sweet Potato (as many as you'd like, but at least one)
  • Collard Greens, Raw, Organic
  • Prepared Horse Radish
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I love this brand of horseradish. It's fresh ground, free of preservatives and gluten. I also find that this one has the perfect amount of spice/flavor for my family. So, if you're looking for a recommendation, try this brand! But otherwise, whatever you can find in the fridge will do just fine. 
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Directions
  • Start off by microwaving your sweet potatoes. Give them a quick wash and poke a few holes in the skin before placing these in the microwave. Cook until tender, which will be several minutes for each potato, depending on the size. Somewhere between 5-8 minutes is a good rule of thumb. 
  • Once you've microwaved your potato, slice them in half lengthwise, and then cut a long opening across the length of the potato with a butter knife. You'll fill this center (pictured below) with horseradish to your preference.
  •  Next, grab your collard greens and give them a rinse. Once they're clean, place a large, single leaf into the microwave for about 15-30 seconds. The greens will turn bright green and become very flexible. 
  • Grab a spoon and spread a thin layer of humus across your greens. 
  • Place your sweet potato filled with horseradish at the edge of your humus layered greens. Wrap the potato tightly inside your collard greens and tuck the ends. 
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  • Once you have your sweet potato wrapped in collard greens you can grab a knife and slice the roll into small, circular bites. These treats are so fast, and barley require any dirty dishes.
  • Simply repeat this process until you have the number of sweet potato bites your group is ready to eat.
  • If you like, you can top these with a little freshly ground sea salt. I do! 
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These were such a hit, we'll definitely be making them again! They're a little bit like vegetarian sushi, and they're a whole lot of delicious. Do you have your own healthy snack recipes? Let me know some of your time honored favorites - from one kitchen to another! 
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Grilled Tilapia and Summer Veggies

6/20/2018

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I've been trying to work more fish into our family meals lately. Summer time is the perfect excuse to fire up the grill, and while my 16 year old is totally gung-ho about the idea of eating steak every night, Greg and I have fun dreaming up the creative recipes that offer us some healthier options. Grilled Tilapia with seasonal veggies is one of our absolute favorites. It's mouthwateringly good, especially when we get to throw in the fresh produce that we picked up at the farmer's market over the weekend. It's also fast and totally fuss-free! 

Now there's been some buzz about Tilapia lately, so here are a few good things to know. Tilapia is low in calories, mildly flavored, inexpensive, and high in protein. It does not contain as many healthy fatty acids as some other fish (like Salmon, for example), but that's just fine as long as you're not only eating Tilapia to get those nutrients. It may also be worth it to look into where your fish is coming from. As with most other kinds of fish, there has been some concern in recent years over farming practices. If you're worried, you might try to find some Tilapia that isn't sourced from China. Other places, like Canada, have a little bit more regulation. Overall, Tilapia is a wonderful fish to include as part of a healthy and varied diet! 

Serves 4
Total Time: 35 Minutes

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INGREDIENTS
  • 1 cup quartered cherry, or grape tomatoes
  • 1 cup diced summer squash
  • 1 cup thinly sliced red onion
  • 12 green beans, trimmed and cut into 1-inch pieces (You can sub asparagus here if you like!)
  • 1/4 cup pitted and coarsely chopped black olives
  • 2 tbsp. lemon juice
  • 1 tbsp. chopped fresh oregano
  • 1 tbsp. extra-virgin olive oil
  • t tsp. capers, rinsed
  • 1/2 tsp. salt, divided
  • 1/2 tsp. freshly ground pepper, divided
  • 1 pound tilapia fillets, cut into 4 equal portions

PROCEDURE
  1. Preheat grill to medium.
  2. Combine tomatoes, squash, onion, green beans, olives, lemon juice, oregano, oil, capers, 1/4 tsp. salt and 1/4 tsp. pepper in large bowl.
  3. To make packet, lay two 20-inch sheets of foil on top of each other (the double layers help protect the contents from burning); generously coat the top piece with cooking spray. Place one portion of tilapia in the center of the foil. Sprinkle with some of the remaining salt and pepper, then top with about 3/4 cup of the vegetable mixture.
  4. Bring the short ends of the foil together, leaving enough room in the back for steam to gather and cook the food. Fold over the foil and pinch to seal. Pinch seams together along the sides. Make sure all seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray, and the remaining fish, salt, pepper, and vegetables.
  5. Grill the packets until the fish is cooked through and the vegetables are just tender, about 5 minutes. To serve, carefully open both ends of the packets and allow steam to escape. Use the spatula to slide the contents onto plates.

NUTRITION
180 calories; 7 g fat (1 g sat); 2 g fiber; 7 g carbohydrates; 24 g protein; 52 mcg folate; 57 mg cholesterol; 3 g sugars; 0 g added sugars; 511 IU vitamin A; 17 mg vitamin C; 45 mg calcium; 1 mg iron; 423 mg sodium; 591 mg potassium


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Strawberry Mint Protein Smoothie

5/30/2018

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INGREDIENTS
  • 1 cup fresh or frozen strawberries
  • 1 scoop vanilla flavored protein supplement**
  • 1/8 tsp. mint extract or 5-6 fresh mint leaves
  • 5 cups of ice- the more, the thicker the texture
  • 8 oz water, coconut water, or unsweetened almond milk
  • 2 handfuls of spinach

**if you are a chocolate mint lover, try chocolate protein powder instead. Use a dash of stevia or honey if your protein isn't already sweetened.

PREPARATION
Blend all of the ingredients together thoroughly. It can be stored in the fridge overnight, though stir before drinking the next day!

TIP
For a truly creamy texture, try adding 1/2 cup plain greek yogurt and reducing the protein powder by half.

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Grilled Watermelon, Mint & Feta Salad

5/30/2018

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INGREDIENTS
  • 1 small watermelon (about 6 lbs), cut into 1-inch thick rounds (lay melon on its side & cut through rind and flesh with a sharp knife)
  • 1/2 cup small mint leaves, torn
  • 2 ounces feta cheese, crumbled into large chunks
  • 1 tbsp. olive oil
  • 1 tbsp. balsamic vinegar
  • 1/4 tsp. sea salt
  • 1/4 tsp. black pepper

PREPARATION
  1. Heat a grill or grill pan over high heat until very hot. Two at a time, grill watermelon rounds, turning once, until charred (about 2-3 minutes per side). Transfer watermelon to a cutting board and remove rind; cut rounds into wedges.
  2. Arrange watermelon on a serving platter; sprinkle with mint and feta. Drizzle with olive oil and vinegar, then sprinkle with salt and pepper.

NUTRITIONAL INFORMATION
Calories: 122, Total Fat: 4.7g, Protein: 3g, Carbohydrates: 19g, Fiber: 1.5g, Cholesterol: 8mg, Iron: 2mg, Sodium: 208mg, Calcium: 79mg

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Getting Your Greens Might Be The Most Important Thing You Do Today...

4/30/2018

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Think getting your greens is hard? Maybe it's just time to rethink your moves!

Here's the real deal: Greens go with everything. 

Also the CDC says only 27 percent of you are getting your greens and I care about you, okay? Eat ALL the spinach!



The Green Smoothie

It’s quick, it’s fuss-free and totally easy to prep ahead of time if that's your thing. Simply add your greens, a little fruit, some kefir, and whatever else you love to put in your smoothie into a container or reusable ziplock bag and freeze. Add to your blender with a little extra liquid when it’s smoothie time! If you're throwing together your smoothie in real time, just toss greens into whatever you would have made. It's so easy, you might just forget they're in there.

Green Juice
Juicing is one of the quickest ways to nourish your body with easy to absorb nutrients. Plus it’s portable! If you don’t have time to make a green juice, you could buy one from a juice bar.


Steamed or Sauteed Greens
Many leafy greens contain fat-soluble vitamins, so to best absorb these, we need to eat our greens with a little fat! Lightly sauteeing your greens or steaming them for a few minutes and serving them with avocado will help to make sure you’re getting the most out of your greens! Plus, it's an incredibly easy way to cook your crew's seasonal favorites. Check out one of my favorite recipes here! RECIPE


Salads
A super simple way to get more greens into your diet is to enjoy a salad. But to prevent boredom from eating the same salads day in, day out, switch things up! Why not try this Chopped Salad Recipe that I just can't get enough of? RECIPE


Lettuce Cups/Wraps
Want an easy way to make tacos, burritos, or rice paper rolls? Use leafy greens instead! Collard greens, silverbeet, cos lettuce, swiss chard and even cabbage all make great cups or wraps and help boost your nutrient intake of these alkalizing foods! Looking for dinner inspiration? I'll confess, sometimes I tweak this family favorite and replace the daikon radishes with some fluffy greens. RECIPE

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Healthy Brunch Pleasers Recipe

4/16/2018

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Every once in a while, I like to invite the whole crew over for brunch. It's a fun weekend tradition that brings my family together, including my older children and some of my nieces and nephews. As you can imagine, we get quite a few different eaters in the room! So when I'm looking for a recipe that's simple, quick, and sure to satisfy even the pickiest of our crew, this is what I usually turn to! The cook time is so short that I usually start the meal as everyone crowds into the kitchen for coffee, and it's usually done by the time everyone finishes that leisurely first cup. This dish is also perfect because it's so healthy and easy to customize. I can add or leave out parts of the meal without having to change the recipe for everyone else! This weekend I threw this dish together to serve 8 happy eaters, and we were all so satisfied! The recipe below serves 4, but you can double it or tweak it easily. If you've got a hungry teenage boy (I do!) then you might add an extra egg or cook up another portion size. This breakfast is guaranteed to be fast, packed with good nutrition, and terribly delicious. 


INGREDIENTS
10 oz bag of shredded red cabbage (approx. 3 cups packed full)
1 C. chopped Kale
1 sliced Avocado
1 sliced Onion

Large non-stick skillet with snug fitting lid
2 T. Water
2-4 Tbsp Balsalmic Vinegar
4 Large or Medium fresh eggs (the older an egg gets the more likely the white will be watery and the yolk will break)
1 tsp Black Pepper (season to taste)
1 tsp Sea Salt (season to taste)
1 package Extra-Lean Ground Sausage (can be turkey!)

DIRECTIONS
  1. Heat the water in the skillet over med-high heat, then add the bag of cabbage and greens if you are adding. Sprinkle the top of the cabbage with 2-4 Tbsp of flavored balsamic vinegar.  I love white balsamic with pear or raspberry!  Place the lid on and let steam 2-3 minutes while you get the eggs.
  2. Turn the heat down to low, remove the lid, and carefully crack and place 4 eggs on top of the cabbage and kale. You are trying to keep them from spreading out too much, so keep the shell close to the surface and slide the egg out.  Leave some space between the eggs, and the edge of the pan.
  3. Put the lid back on and let the eggs steam poach for 4 - 8 minutes, depending on how firm you like your egg yolks. The whites need to get fully cooked though before you turn the heat off.
  4. Remove from the heat, let the steam dissipate by taking the lid off.  Serves 4 portions of cabbage and 1 egg each, or you can double up on the eggs and cabbage depending on your needs and hunger.
  5. Plate your meal! Pair with extra-lean sausage patties (cooked in skillet), sliced avocado, sea salt and black pepper, sautéed onion, and extra greens! If you're looking to make this meal extra fun, I sometimes add little parfait cups of fresh, sliced fruit in greek yogurt sprinkled with a few sun flower seeds! It's SO good.  
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  • Home
  • Our Programs
    • Individual Programs
    • Wellness For Your Organization >
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