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

Easy Holiday Cocktail Party Appetizer

This is one of my favorite appetizers to make pretty much year round because it's super easy (5 ingredients!), tastes amazing and is a 'healthy' indulgence (there may be pancetta, but the pear still packs a nutrient rich punch). And since it only takes 15 minutes to put together, you'll have more time to go mingle with your guests.

Pear: Pears are best known for their high fiber content (15% of your RDA). Why is this important? During the holidays we all have the tendency to indulge in foods we might not otherwise eat. This can wreak havoc on your digestive system leaving you feeling sick and bloated. When this happens, it's best to turn to fiber-rich foods like pears to help keep things moving! (Maybe don't share that fun fact with your guests though...)

While pears are best known for their high fiber content, they also are a great source of Vitamin C & Copper (which act as antioxidants in the body and help eliminate free-radicals) as well as Vitamin K (necessary for both bone health & helping blood clot). Fun fact you can share: pears have more nutrients per calorie than calories per nutrient :)

Pear & Pancetta Crisps:
(Courtesy of Southern Living)
12 thin slices pancetta (about 1/3 lb.)
1 Bartlett pear
1/2 (4-oz.) package goat cheese, crumbled
Freshly cracked pepper
Honey
Garnish: fresh thyme sprigs

1. Arrange pancetta slices in a single layer on an aluminum foil-lined baking sheet.

2. Bake at 450° for 8 to 10 minutes or until golden. Transfer to a paper towel-lined wire rack using a spatula. Let stand 10 minutes or until crisp.

3. Core pear with an apple corer. Cut pear crosswise into 12 thin rings. Arrange on a serving platter. Top evenly with pancetta and goat cheese; sprinkle with pepper. Drizzle with honey just before serving. Garnish, if desired.

http://www.foodchannel.com/articles/article/the-benefits-of-pears/

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

Zucchini Marinara

Zucchini Marinara is the perfect comfort food to throw in the oven at the end of a long day. Prep is minimal and it's nearly impossible to screw up. And because all you have to do is wrap the zucchini in tin foil and throw it in the oven for 20 minutes, you can save on time by taking a quick shower, checking email, etc while it cooks.

Zucchini: I was surprised when I saw how much of a nutritional powerhouse Zucchini is- It's a great source of Manganese, Vitamin C, Magnesium, Vitamin A, Fiber, Potassium, Copper, Folate, Phosphorus, Omega-3 Fatty Acids, a number of B Vitamins, Calcium, Zinc, Iron, Protein, Vitamin K... seriously the list goes on!


So, zucchini is a great source of a number of B Vitamins including Folate, B6, B1, B3 & B2. Question I'm sure you're asking- why are B Vitamins important? Quick break down: Folate (B9 aka Folic Acid) lowers your risk of heart disease, stroke & birth defects. It's also needed to make red blood cells and prevent anemia. B6 is necessary for proper function of neurotransmitters and, ladies, may reduce PMS. B3 can help increase energy and is necessary for DNA repair- that seems like a pretty important job.

So there you have it this recipe is easy to make, hard to mess up and super satisfying- I mean really, it sells itself :)

Zucchini Marinara:

1 Medium Zucchini (thinly sliced)
1-2 tbsp EVOO
1/4 c. Marinara Sauce
1 tbsp Crumbled Feta

Preheat the oven on bake to 400 F.

Place sliced zucchini on tin foil (enough to wrap). This does not need to be spaced out. Drizzle w/ EVOO and toss to coat. Season with Salt & Pepper if desired. Wrap tin foil so that it creates a pouch for the zucchini. Place in oven and let cook for 20-25 minutes. You can use your nose with this one, once you start to smell the zucchini that's when you know it's cooked!

Take out of oven and spread marinara sauce over the zucchini, sprinkle crumbled feta over top and place (don't need to re-wrap) back in the oven. Cook for another 5 minutes. Take out of the oven, throw on a plate and enjoy. Pair it with a glass of red wine for the ultimate end of day wind down.




http://www.fitsugar.com/10-Sources-Folate-2944377
http://www.wholeliving.com/article/the-benefits-of-b-vitamins

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

Fun Healthy Recipes is Back!

After a brief (okay, maybe a little extended) summer hiatus, Fun Healthy Recipes is back and ready to get you healthy, happy and fit just in time for the holidays!

Keep checking back over the next few weeks for awesome recipes that showcase delicious, nutrient-packed foods that will keep you satisfied and feeling your best.

Upcoming Recipes:

• Zucchini Marinara
• Cilantro Shrimp
• Asian Lettuce Cups
• Cream Cheese-Swirled Brownies
• Braised Kale with Tomatos
• Korean Chicken with Minted Cucumbers
• Roasted Peach with Amaretti Crumble
• Grilled Lime-Soy Tuna with Noodles

Fun Healthy Cocktails

Okay so "healthy" is probably an overstatement, but it's Memorial Day weekend and let's face it you're probably going to throw back a few cocktails while grilling, boating, sunning or whatever it is you're doing to celebrate...

You work hard and deserve a little indulgence, but you don't want to look fat & bloated in your bathing suits this summer so why not opt for these lighter drink options that pack a punch without the guilt!


Blueberry Cooler:

Blueberries are an antioxidant powerhouse! A diet rich in antioxidants is important for keeping toxins & free-radicals in your body at bay. Blueberries also contain high levels Vitamin C, Vitamin E, & Fiber.

Another great thing about blueberries is that studies have shown that the anti-oxidants in them help protect the brain from oxidative stress and can help fight Alzhiemers & dementia.

Ingredients:
1 1/2 ounces blueberry-flavored vodka, like Stoli Bluberi
1/2 ounce fresh lemon juice
1/2 ounce fresh lime juice
About 2 ounces soda water
Blueberries for garnish
Fresh mint sprig for garnish (optional)

Combine vodka, lemon, & lime juice in a glass filled with ice. Mix then top with club soda, blueberries, and a mint sprig for garnish!



Cucumber Mint Cocktail

Cucumbers offer some great benefits for your skin. Its silica content is essential for keeping connective tissue such as muscles, tendons, cartilage, & bone healthy. Silica is often recommended for improving skin's complexion and overall health as well. Cucumbers also have a high water content and we all know how important staying hydrated is for your skin!

Cucumbers also are a natural diuretic. Diuretic foods aid in the elimination of waste and toxins from the body through urination. I really don't care if you think it's gross- it's a nescessary function which keeps your body clean in the long run so that makes it cool.

Ingredients:
2 English Cucumbers
Ice Cubes
1 C Loosely Packed Mint Leaves
2 Tsp Sugar
3 Tbsp Lime Juice
½ C Vodka
2 Tbsp Cointreau

1.Cut 4 thin spears from 1 cucumber, and reserve for garnish. Peel remaining cucumbers, and quarter them lengthwise. Scrape out seeds with a spoon, and discard. Coarsely chop cucumbers, then puree in a food processor until smooth. Strain through a fine sieve, pressing on solids to extract as much liquid as possible.

2.Fill a cocktail shaker with ice. Add mint, sugar, and lime juice, and shake. Add 3/4 cup cucumber juice, the vodka, and Cointreau, and shake. Strain into 4 glasses filled with ice. Garnish each cocktail with a cucumber spear.




http://www.juicing-for-health.com/cucumber-benefits.html
http://www.womenfitness.net/blueberries.html

Chipotle Shrimp Tacos with Avocado

It's Cinco de Mayo this week and that means margs & Mexican food! The only problem is so many of the Mexican dishes we cook are loaded with ingredients that are calorie dense and low in nutrients- gross.

To avoid these unhealthy traps, try inviting friends over for drinks and dinner. Make skinny margaritas and pair it with the below amazing Chipotle Shrimp Tacos with Avocado. The flavor is killer and because it's a lighter option you won't have any regrets the next day!

Avocado: Some people avoid avocados because they're high in calories but that's absurd given that they are nutritional powerhouses! Avocados are a great source of Vitamin K, Fiber, Potassium, Folate, Vitamin C, & Vitamin B6 (to name a few).

Avocados also contain oleic acid, a monosaturated fat (You know, the good kind that every body needs in moderation). Monosaturated fats help lower your LDL (bad cholesterol) and raise your HDL (good cholesterol). Monosaturated fats also lower the level of triglycerides, which is the amount of fat circulating in your blood. Another awesome benefit of oleic acid is that it aids in the absorption of fat soluble vitamins such as A, E, D, & K! All these awesome benefits, how could you not want to incorporate avocado into your diet through the below recipes :)

Enjoy!

Chipotle Shrimp Tacos

(Courtesy of Cooking Light)

2 teaspoons chili powder
1 teaspoon sugar
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon ground chipotle chile powder
32 peeled and deveined large shrimp (about 1 1/2 pounds)
1 teaspoon olive oil
8 (6-inch) white corn tortillas
2 cups shredded iceberg lettuce
1 ripe avocado, peeled and cut into 16 slices
3/4 cup salsa verde
Preparation
1. Combine first 5 ingredients in a large bowl; add shrimp, tossing to coat.

2. Heat oil in a large nonstick skillet over medium-high heat. Add shrimp mixture to pan; cook 1 1/2 minutes on each side or until done. Remove from heat.

3. Heat tortillas in microwave according to package directions. Place 2 tortillas on each of 4 plates; arrange 4 shrimp on each tortilla. Top each tortilla with 1/4 cup lettuce, 2 avocado slices, and 1 1/2 tablespoons salsa.




http://www.healthdiaries.com/eatthis/10-health-benefits-of-avocados.html
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=5#healthbenefits

Marissa's Awesome Lentils

I'm lucky to have a sister who loves cooking even more than I do. She's currently attending the French Culinary Institute and has sent over some seriously inspired, health-conscious recipes. I just got the below lentil recipe from her and cannot wait to try it out! While lentils are higher on the caloric scale if you eat a lot of them, 1/2 a cup is only about 115 calories- a great side to a simple chicken dish or the perfect pairing with some broccoli. Try the below and I promise you'll be left feeling super satisfied!

Lentils: Lentils are a powerhouse when it comes to nutrients & vitamins. First off they're an excellent source of fiber which, as I mentioned in my Cherry Chocolate Chip Cookies recipe, is great for lowering overall cholesterol & also in aiding in the process of elimination.

Lentils also offer almost 90% of your RDA of folate. Why is folate important? Folate is a B Vitamin and is necessary for the formation of red blood cells as well as for the metabolism of proteins. It is especially important for pregnant women because of it's role in the formulation of genetic material in every cell in the body and it's role in the prevention of neural tube defects.

Because folate is a water soluble vitamin (Meaning it is not stored in your body it is used as needed then eliminated), it is important to make sure you continually incorporate it into your diet.

Marissa's Awesome Lentil's

1) cook and drain lentils (enough to serve 2 people)
2) put lentils back in pan and add about 1/4-1/3 cup chicken stock and 1 tbs Olive Oil
3) reduce till almost no liquid left
4) once chicken stock is reduced add 1/2 cup red wine and reduce that until no liquid is left
5) add 1 tbs plain yogurt and chopped fresh mint leaves

Season to taste with Salt & Pepper and enjoy a super satisfying side dish!

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