Chicken W Sauteed Asian Veggies- Post Gym Meal

After a hectic start to the year (with little time for following through on New Year's Resolutions) I've decided that as life has started to settle down, now is the perfect time for a mid-March "resolution". My resolutions: post more recipes and get back to a 5 day a week gym schedule.

In keeping with this, below is an awesome post-gym Chicken w/ Sautéed Asian Veggies recipe to replenish you and get you fueled up to get after it again tomorrow. Why is this so good post workout?

1. Protein: Your muscles get torn up while you're working out (don't worry it's tiny, little tears) eating a protein rich food (I recommend chicken with this dish) post workout helps repair the damage and fuel you up for tomorrow's workout.


2. Carbs: Glycogen, a form of carbohydrate, essentially acts as fuel for your muscles while you workout. You literally need to replenish your glycogen levels to aid proteins in the rebuilding process. I like to include carb rich veggies like carrots and also add a little brown rice or quinoa (which offers both carbs and about 5 g protein per serving).
   

Chicken W/ Sauteed Asian Veggies:

2 Chicken Breasts (Cooked fully per chef's taste, I recommend this marinade recipe)
1 1/2 Tbsp Peanut Oil (Can use Olive Oil)
1 Tbsp Minced Ginger
1 Tbsp Minced Garlic
1 Extra Large Carrot (peeled into thin strips)
1 Zucchini (thinly sliced)
1/2 Vadalia Onion (thinly sliced
Handful Snow Peas
1/4 c Reduced-Sodium Soy Sauce (or more to taste)
Red Pepper Flakes to taste

Coat non-stick pan w/ oil and bring to med-high heat. Add ginger and garlic and sauté for 1-2 mins. Add onion and continue to sauté for approx 5 mins. Add carrots, and zucchini and splash with soy sauce and continue to sauté until onions are transparent and zucchini and carrots are fork-tender. (Cook longer for softer veggies). Pour the remaining soy sauce and a sprinkle of red pepper flakes on and toss to coat. Plate alongside chicken and rice and enjoy :)

This Recipe is very much cook to taste so have fun with it and play-up the flavors you love and play-down what you can live without. Feel free to post comments below on what did and didn't work for you :

http://www.ihavenet.com/recipes/3-Perfect-Post-workout-Recipes-RCG.html

Butternut Squash & Spinach Pasta

There's something about a great pasta dish that I find super comforting at the end of a long day. I love the below recipe because it includes plenty of hearty veggies so you can indulge a little without the guilt. Big thanks to Sam Owades for this inspired recipe :)

Butternut Squash: No surprise here, but I get excited when Butternut Squash comes back in season and I get to make some of my favorite recipes! It's high in fiber (helps with heart health), Contains B6 (needed for proper function of our nervous and immune systems), and has a significant amount of potassium (a mineral that is needed for proper function of literally every single cell in your body-that's pretty cool).

Spinach: Spinach is packed with nutritional benefits: It's loaded with phytonutrients that are necessary for healthy vision. It also contains Vitamin E which helps to stimulate the immune system and keep brain cells healthy by eliminating free-radicals. And then of course there's the high iron content (known for boosting Popeye's strength). Iron is needed for hemoglobin production and hemoglobin is a major component of energy.

Butternut Squash & Spinach Papardelle

• 2 Medium Butternut Squash Cubed (approx 1/2 in)
• 2 Medium Sweet Onions Coarsely Chopped
• 1 tbsp Garlic Chopped
• 1 Bag Fresh Spinach
• 6 Oz. Goat Cheese (1 small log)
• 3/4 Lb Pasta (Papardalle or Tube works best)

Toss Squash, Onion & Garlic in Olive Oil so there's a thin coat and add Salt & Pepper to taste. Place squash mixture in a large skillet over medium high heat and saute until soft (approx 15 minutes). Stir frequently.

While squash sautes, bring a pot of water to boil and cook pasta per package directions.

When the squash is done, place in large serving dish. Add about a quarter of the goat cheese at a time until the squash is evenly covered but not heavily. Add fresh spinach to squash mixture and gently toss so spinach begins to wilt. Lastly, add cooked pasta and give on last toss and enjoy!

Sources: The 3-Day Cleanse, by Zoe Sakoutis and Erica Huss

Awesome Korean Chicken with Cucumbers

This is one of my all-time favorite recipes. It's a total crowd pleaser and the ingredients are super simple and light. I love making this for dinner then keeping extras on hand as an energizing lunch that pumps me up for the rest of the day.

Cucmbers: Cucumbers are packed with nutrients and vitamins including Vitamins C & A, Potassium, Folate, Manganese, Fiber & Magnesium. They help keep your skin looking radient. How so? Vitamin C & caffeic acid help soothe skin irritations and reduce swelling. On top of this, cucumbers contain silica which is a necessary component for healthy connective tissue.

More so, cucumbers are a natural diuretic. Point blank, that means they help you eliminate toxins through urination. I dont care if you think that's gross- free radicals and toxins are gross and are going to build up in your body no matter how healthy a lifestyle you lead. Your liver works hard to process and eliminate these, so help your body out and try the below recipe.


Korean Chicken with Cucumbers:

4 skinless, boneless chicken breasts (I like thinly sliced)
1/2 cup soy sauce
4 tablespoons dark sesame oil
2 tablespoon minced peeled fresh ginger
2 tablespoon honey
1 teaspoon freshly ground black pepper
4 garlic cloves thinly sliced
Cooking spray (for pan)
1/4 cup thinly sliced green onions
4 teaspoons sesame seeds, toasted

Whisk soy sauce and next five ingredients together in a bowl. Place the chicken inside a heavy duty plastic bag then pour half the soy mixture over, making sure to coat the chicken, and seal bag.

Refrigerate and let marinate for the next 30 mins (or longer for a bigger flavor punch). While chicken marinates cut cucumbers into thin slices and pour 1/2 the remaining marinade over these (You'll save the other half to pour over the chicken once it's cooked, if desired.)

After 30 mins, take chicken out and saute till desired degree of doneness. Place cooked chicken and cucumbers on a plate and garnish with green onions and sesame seeds and enjoy!

Source: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=42

Grilled Tuna with Mango Salsa

The weather is finally starting to turn nice and the weekend is just around the corner, so break out your grills, invite some friends over and make the below vitamin & nutrient packed Tuna w/ Pineappe-Mango Salsa. With a kick from Jalepeno, the flavors are complex but the ingredient list is simple!

Pineapple: Pineapple offers a fun tropical flare to this recipe. This delicious fruit is a great source of Vitamin C to help keep your immune system health. But, even cooler Pineapple is a great source of Bromelain- an enzyme with anti-inflammatory properties- great for people dealing with Arthritis. Bromelain also aids in the digestion of protein. Good thing we're pairing this with Tuna Steaks! Another fun fact about pineapple is that it is an excellent source of manganese, a mineral important to the health of bones, skin, nails, & cartilage.

Mango: Mangoes are back in season and I'm thrilled! Mangoes are a great source of iron. If you're like me and bruise like a peach, you're not getting enough iron. Instead of turning to leafy greens to get iron, try a yummy mango! Mangoes also offer maganese & potassium which studies show help to lower blood pressure. And if you need another incentive to try out this recipe.. Mangoes are also a good source Vitamin E which has been shown to help regulate sex hormones and thereby boost sex life so why not give it a try!

Grilled Tuna with Pineapple-Mango Salsa:

Salsa:

1-2 Cups Fresh Pineapple, Diced

1 Fresh Mango, Diced

1 Jalepeno, minced (remove seeds to lessen heat or leave them in to make hotter)

1 Tbsp Lime Juice

Splash of OJ

1/4 Cup Green Bell Pepper, minced

Tuna:

4 (6-8 oz) Tuna Steaks

Salt & Pepper

Combine all Salsa ingredients & let stand at room temp for 2 hours to let flavors marry

Season Tuna Steaks w/ Salt & Pepper grill to desired degree of doneness. About 3-4 mins per side.

Top Tuna w/ Salsa Mixture & pair with a simple Spinach Salad for A killer super easy weekend dinner!

"The 3-Day Cleanse", by the founders of BluePrintCleanse® (2010).

http://www.associatedcontent.com/article/2009964/health_benefits_of_mangoes.html?cat=68

Salmon & Quinoa: The Perfect Post-Gym Meal

I'm on a mission to find the perfect post-gym dinner to both help recovery time and maximize my workouts. So, I did a little research and I think the below Salmon & Quinoa recipe might just be it!

Why do you need to concern yourself with what goes into your body after a workout?
Great question. The hour after your workout is referred to as the "Golden Hour". It's the time when your muscles absorb the most nutrients and glycogen. Glycogen is a molecule derived from carbohydrates that is produced and stored mainly in the liver and muscles. It's used up as a form of energy on an as-needed basis (i.e.- when you're kicking butt at the gym!). We need to replenish those glycogen stores after workouts by consuming enough healthy carbs such as quinoa.

But to just eat carbs after a workout doesn't address the whole picture. We also need to eat proteins for muscle repair and growth. When you workout you are essentially making very tiny tears in your muscles. Consuming enough proteins and nutrients aids in the repair and eventual growth in these muscles. Consuming proteins can also increase the absorption of water from the intestines! Pretty cool huh?

Now that we know all this how could you not want to try to cook up something new to help the overall impact of your workouts. And if salmon isn't you're thing, sauté up some chicken to pair with the quinoa salad. You really won't regret it :)


Salmon w/ Quinoa & Grapefruit

* 3/4 cup quinoa

* 4 4 oz Salmon Filets

* Juice from 1/2 a Lemon

* Salt & Pepper for seasoning

* 1 medium grapefruit
* 1 tablespoon white wine vinegar
* 2 teaspoons honey

* 1/4 tbsp minced ginger

* 3 tbsp extra-virgin olive oil
* 1 small serrano or jalapeno chile, minced (with seeds for maximum heat)
* 2 scallions (both white and green parts), minced
* 2 tablespoons chopped fresh cilantro leaves
* Freshly ground black pepper

* 4 4 oz Salmon Filets

Cook quinoa according to package directions. When done fluff with a fork and put into a serving bowl.

For the fish, preheat stovetop to med-high heat & coat a non-stick pan with cooking spray. Season filets with salt and pepper & lemon juice. Place salmon on non-stick pan skin side down and cover. (Pan is hot enough when a drop of water sizzles when it hits the surface). Cook until desired degree of doneness. Approx 12-15 mins.

While salmon cooks, segment the grapefruit over a bowl, reserving the segments and juice separately. Whisk 3 tablespoons of the grapefruit juice with the vinegar, honey, ginger and pinch of salt in a medium bowl. Gradually whisk in olive oil, starting with a few drops and then adding the rest in a stream to make a slightly thick dressing. Toss quinoa with the dressing, chiles, scallions, and cilantro and season with salt and pepper.

Toss the grapefruit segment into the salad, divide among 4 plates, and top with the salmon filets. Enjoy!

http://www.mayoclinic.com/health/exercise/HQ00594_D/NSECTIONGROUP
http://sportsmedicine.about.com/cs/nutrition/a/aa081403.htm

Warm Up With Eggplant Lasagna!

It is freezing in NY this winter. The below eggplant lasagna is the perfect food to warm up with! My favorite thing about this recipe is it's cheap to make and it makes tons of food so you can invite a bunch of friends over, break out the red wine and have a great night in!

Eggplant is a heart healthy, nutrient rich veggie and of course it's got plenty of phytonutrients! The phytonutrient in eggplant we benefit the most from is Nasunin. This acts as an antioxidant in the body and protects cell membranes, particularly those in the brain (I know right, talk about "brain food"!). Nasunin has been shown to protect the fats (lipids) in the brain cell membranes. This is important because these lipids let nutrients in and wastes out of these cells. Help protect these from free-radical damage to keep those brain-cells at peak performance :)
Eating eggplant not only helps protect those brain cells, but also keeps your heart healthy too! Phytonutrients help lower cholesterol and they help relax blood vessels which improves blood flow I think that is soo cool! The dietary fiber in eggplant also lowers cholesterol as well.

So there you have it, 1 food that keeps both your heart and brain- two of the hardest working organs in the body- healthy!

Eggplant Lasagna

2 Large Eggplants, ends trimmed, thinly sliced lengthwise
3 Links lean Turkey Italian Sausage
1 Red Bell Pepper
1 c. diced Yellow Onion
1 tsp Minced Garlic
1 c Marinara Sauce
2 Egg Whites
15 oz. Fat-Free Ricotta Cheese (Approx 1 container)
2 tsp Italian Herb Seasoning
1/2 tsp Ground Black Pepper
2/3 c Shredded Low-Fat Mozzarella Cheese
1/4 Grated Parmesan Cheese

Preheat oven to 325 F. Lightly coat an 8''x8'' baking pan with cooking spray. Set aside
Lightly spray a baking sheet with cooking spray. Arrange the eggplant slices in a single layer on the baking sheet. Spray them lightly on top w/ cooking spray. Broil the eggplant (You can also grill) for approx 8 mins (Until tender and lightly browned. Set aside to cool
To prepare the meat sauce, cook the sausage in a nonstick skillet over med-high heat for about 3 min, stirring occasionally to break up clumps. Add the bell pepper, onion, and garlic and cook for about 4 mins longer, until the meat is no longer pink. The juices should be cooked dry. Stir in the marinara sauce and bring to a boil. Reduce the heat and simmer for about 5 mins, stirring frequently. The sauce will be very thick.
Meanwhile, in a mixing bowl, combine egg whites, ricotta, italian seasoning, and black pepper until well combined.
To assemble the lasagna, spread half of the meat sauce in the bottom of the prepared baking pan. Layer on half of the eggplant slices, followed by half of the ricotta mixture and half of the mozzarella cheese. Repeat with the remaining meat sauce, eggplant slices, ricotta mixture, and mozzarella. Sprinkle with parmesan cheese. Bake for about 40 mins, or until bubbly and lightly browned. Let stand 5 mins before serving.

Per Serving (Serves 8) 210 cals, 18 g protein, 17 g carbohydrates, 7 g fat (2 g saturated), 45 mg cholesterol, 3 g fiber, 340 mg sodium


http://www.whfoods.com/genpage.php?tname=foodspice&dbid=22
http://www.associatedcontent.com/article/301005/health_benefits_of_eating_eggplant.html?cat=5

Lighten Up in the New Year with Salmon!

New Year's means New Year's Resolutions! Mine: post more awesome healthy recipes! So tune in weekly for some killer dishes to help keep you on track with any health oriented goals you may have set up for yourself for 2010. It's a new decade, might as well start it off right!
I figure we'll start strong with one of my favorite Salmon Recipes that has more health benefits than I can even list here! Here's the health breakdown:


Salmon- It's winter and none of us are getting enough sun, so none of us are getting enough Vitamin D, that vital nutrient for bone health...Enter Salmon. 3.5 oz of Salmon (approx size of a deck of cards) contains nearly 90% of your daily recommended intake. Salmon also gets great attention due to its high content of Omega-3 Fatty Acids. (We talked about these in my post about Flax ) Omega-3s are polyunsaturated fats- the good kind- that help fight heart disease, and help keep skin and joints healthy.

Tomato- It's become common knowledge that tomatoes are a good source of lycopene, but I'm sure we're all asking the same question here... why does that even matter? Lycopene, a carotenoid, may act as an antioxidant in the human body. There are studies linking lycopene consumption from tomatoes with decreased risk of cancer, cardiovascular disease, and macular degeneration. Tomatoes also contain high levels of Vitamin C, folate, & potassium.

Jalapeño- Capsaicin is the nutrient that gives all peppers their kick. The hotter the pepper, the higher the content of Capsaicin. This phytochemical has been shown to kill off prostate cancer cells in mice. Capsaicin can also help allieve a stuffy nose by stimulating secretions which help clear mucus from your nasal passage. On top of that, Capsaicin is known as an anti-inflammatory nutrient that can help with arthritis and other inflammatory diseases.

Seriously, I apologize for the length of this post but this is a great recipe. It's a variation of a recipe I saw in Cooking Light. Let me know what you think or if you have any suggestions for improvement :)


Salmon w Jalapeno, Tomato, & Red Onion Salsa
4 (6-ounce) skinless salmon fillets
1/2 Lemon
4 cherry tomatoes, halved
1 small red onion, chopped
1 jalapeño pepper, finely chopped
1 lime, divided
1/2 Clove Garlic
1 tsp Ginger

Season salmon with salt & pepper to taste and a spritz of lemon juice. Then in a covered non-stick skillet, saute for about 8 mins. Note: Salmon will continue cooking slightly when you take it out of the pan! Also good thing to know, when sauteing Salmon, heat the pan until a drop of water will sizzle on it then reduce heat to med-high and add Salmon, this will prevent the fish from sticking to the pan. When this is done cooking, place it on a dish and cover with tin-foil to keep warm.

While the salmon is sauteing, you can get started on your salsa! Grab another skillet and coat with olive oil. Bring stove top to med-high heat. Add garlic and saute 1 min, add ginger then saute another min. Add onion & jalepeno and saute for approx 6 mins. While this cooks you can check and see how your Salmon is coming along... Then add tomatos and saute for about 2 mins. Place salsa mixture in a small bowl and squeeze the juice of half the lime on top.

Plate the 4 Salmon filets and divide the salsa mixture over top. Serve w/ 1/2 c brown rice and garnish with a lime wedge. This meal is so delicious and the bright colors make it a real pick-me-up in the dark, cold winter!


http://www.sixwise.com/newsletters/06/03/29/capsaicin-7-powerful-health-benefits-of-the-stuff-that-makes-peppers-hot-004.htm
http://salmonfacts.org/
http://www.mayoclinic.com/health/lycopene/NS_patient-lycopene

Asian Chicken Packets w Veggies

I love, love, love the below recipe! Got it from South Beach Living, made it for my family & there was not a single bite left over it was soo good! Another great thing about this recipe is if you're having a date night, you can just cut everything in half and have a super impressive, colorful meal for 2 with very little effort- Super impressive :)

Health overview:

Red & Green Bell Peppers- 1 cup of Bell Peppers has over 100% of your Recommended Daily Intake for both Vitamins C & A! These vitamins contain powerful antioxidants (i.e.- beta-carotene) which effectively neutralize free-radicals that slowly breakdown cells in the body. Free radicals also contribute to the buildup of cholesterol in the arteries- Gross! The antioxidants found in Vit A & C also help reduce risk of heart disease, diabetes, arthritis, & even cataracts
For another Vit A rich recipe check out my Sweet Potato Fries Recipe :)

Garlic- No surprise here, garlic is a very impressive food.
Garlic, a member of the Allium family (think Onions), is sulfur rich. Why is consumption of sulfur rich food important? Because every cell in the body contains sulfur but the body does not produce it, therefore you gotta get it from foods like garlic! Sulfur is especially found in cartilage and the keratin of skin and hair. Want healthy skin, hair, & nails... eat foods from the Allium family. Sulfuric compounds also help maintain oxygen balance for proper brain function.
Sulfur rich foods also aid in liver detoxification. This food sounds magical I'm not going to lie- so cook the below recipe and do your body some good!!

Asian Chicken Packets w Veggies

3 tbsp low-sodium soy sauce

2 tsp sesame oil1/4 cup copped scallions1 tsp grated ginger1 tsp chopped garlic4 boneless/skinless chicken breasts cut into cubes

1 red bell pepper

1 green pepper

1 package (10 oz) snow peas

1/2 can water chestnuts

Preheat oven to 450 F mix soy sauce, oil, onions, ginger, & garlic in a bowl. Add chix, peppers, peas & water chestnuts. Toss to coat evenly

Center chicken mixture on 4 12''x18'' sheets of aluminum foil. Bring up foil sides, double fold the tops and ends to seal packets. Bake 15-18 mins on baking sheet.

Pair w/ 1/4 c. quinoa per serving. This recipe was so great my family ate every bite!

Chix w/ Apple, Onion &Brussels Sprouts

I invited a good friend over to cook dinner the other night and using mostly what we found already in the kitchen we were able to put together this great & simple recipe!... Why is it so healthy? Here's a quick over view

Brussels Sprouts- See below recipe for health benefits of this amazing cruciferous veggie!

Apples- Granny Smith apples are packed with anti-oxidants (disease fighting compounds). They are rich in flavonols which can help reduce your risk of pancreatic cancer. Even better apples are packed with fiber (both soluble & insoluble)! This helps keep your digestive system regular and who doesn't love that. Foods high in fiber also help fill you up faster in fewer calories.

Red Onion- Onions belong to the Allium family. They are sulfur-rich and therefore aid in liver detoxification. The liver is one of my favorite organs just given it's hugely important function of processing and eliminating toxins. Eating sulfur rich foods (onions, garlic, cabbage, daikon radish...) helps the liver perform its job more efficiently. Between the fiber in apples & sulfur-rich benefits of Onions this recipe can definitely help your body function maximally :)

Chix w/ Apple, Onion, & Brussels Sprouts:

Olive Oil
1 tbsp chopped garlic, divided
1 tbsp fresh chopped ginger, divided
1 granny smith apple (Jullienned)
1/2 red onion (Julienned)
1/2 cup thinly sliced b. sprouts
2 chicken breasts

Season chicken breasts w/ salt & pepper. Take 1/2 tbsp garlic & 1/2 tbsp ginger and rub evenly into chicken breasts. Cover w/ plastic wrap and let sit in fridge for 20-30 mins

Place brussels sprouts in sauce pan, cover with water and bring to a boil. Cook until water evaporates & sprouts are soft. On another burner heat approximately 2 tbsp olive oil in a non-stick skillet. Add 1/2 tbsp garlic & saute 1 minute. Add 1/2 tbsp ginger and saute another minute. Add red onions and saute until soft. Add apples & cook another 10 minutes (Until apples soften). Combine Apple/Onion mixture with cooked brussels sprouts and place to the side.

Take chicken out of fridge. Add 2 more tbsp olive oil to saute pan and bring to med heat. Add chicken breast and cook thoroughly.

Plate chicken w/ Apple, Onion, Sprouts mixture and whatever grain you'd like to pair with (Recommend brown rice or quinoa) and ENJOY!