Fit-Foodie Finds #6

Fresh young coconut water is my new obsession. It is the tastiest coconut water I’ve had. Did you know the young coconut is one of the purest and highest sources of electrolytes know to man and also a blood purifier. YUM!

These are basically the only chip I’ll eat. Late July’s organic multigrain chips are full of chia seeds, flax seeds and all kinds of other all natural nutritional ingredients! Yep, a chip that has nutritional value besides kale chips.

 

Yes, I’m obsessed with hummus and whole wheat pita chips, but my husband recently brought home these all natural Melba snacks and I must say I think I like them more than the traditional whole wheat pita chip. They are full of flavor, low calorie and have an awesome crunch. It was hard to stop snacking on these…no wonder they’re just called snacks and not crackers

I love Yerba Mate because it is the perfect stimulant with a number of nutrients like antioxidants (about 90% more antioxidants than green tea), amino acids, polyphenols, vitamins and minerals. Plus it helps you control your weight, aids digestion and support cardiovascular health! I especially like this organic sparkling drink because of the flavor, calorie content and the fact that it is sweetened with stevia.

So I’m pregnant and I’m not always wanting to wake up and make breakfast right away. My favorite go to quick and easy breakfast are these organic whole wheat and flax waffles from Sprouts Farmers Market. They are only 190 calories for 2 and full of fiber, omegas and protein! Top with some sugar-free syrup or agave nectar and some fresh fruit and you have an amazing breakfast.

Like I said above, I’m pregnant and I don’t always feel like cooking. This salad I found at Togos. It is the Farmer’s Market Salad…all veggies with a fat-free dressing on the side. I opted for no meat because they do not have all natural meats. I’m extremely picky when it comes to meat. This salad was very low-cal but a great, refreshing, quick salad to go!

Here’s another delicious and healthy restaurant option from Baja Fresh. I’m always looking for the healthiest options when I go out to eat even if that means revising the meal. This is the Baja Bowl with all natural, hormone free chicken. I opted for black beans and no rice. So it’s basically a big, tasty bowl of veggies, chicken and beans! I love guilt-free restaurant eats!

 

 

Rise Protein Bars are one of my favorite simply because they are all natural and they only have 3 ingredients!! Yep, no GMO’s, soy and other crap, just good ol’ almonds, honey ans whey protein!! Two thumbs up!

Fit-Foodie Finds #5

My husband works mostly evenings as do I so I’m always looking for easy, healthy meals to make for myself. At my last grocery shopping trip to Sprouts Farmer’s Market I found a bag of Asian Chopped Salad by Taylor Farms. This vitamin packed salad consists of savoy cabbage, green cabbage, carrots, celery, green onions, cilantro, wonton noodles (which I usually don’t use) and sliced toasted almonds. I toss out the dressing it comes with, add some shredded rotisserie chicken and drizzle with 2 tbsp of Annie’s Naturals Organic Asian Sesame Dressing and there you have a highly nutritious, low calorie and delicious, easy and cheap salad!

Lemon Pepper Tilapia, Sweet Potatoes & Roasted Veggies…Oh My!

Tilapia is a delicious “non-fishy” tasting, low-calorie fish that my husband and I eat weekly. One of my favorite ways of preparing tilapia is by broiling it. This method is super easy and quick!

Broiled Lemon Pepper Tilapia

Serves 2

Needed:

• 2 Tilapia Filets
• Juice of 1 Lemon
• 1/2 Lemon (optional)
• 1 tbsp of Olive Oil or Extra Virgin Coconut Oil (I’ve even used Smart Balance Omega Butter instead or all natural un-salted butter instead of oil…be sure to melt coconut oil or butter if using)
• 1 tbsp (half tbsp per filet) Frontier Natural Salt-free Lemon Pepper Seasoning (or salt-free lemon pepper seasoning of your choice)
• 1 tsp of Crushed Garlic
• A sprinkle of chopped parsley (optional)

Next:

1. Pre-heat oven to broil on high.
2. Mix oil of your choice with the juice of one lemon, crushed garlic & parsley (if you’re using it…I don’t all of the time).
3. Pour oil mixture over tilapia filets and then season both sides of filets with lemon pepper seasoning.  Let sit for a few minutes. If you’re not short on time, let sit in fridge for about 20 minutes.
4. Put tin foil over baking pan and spray lightly with cooking spray.
5. Place tilapia side by side without touching on baking pan and top with thinly sliced lemon slices (optional).
6. Place in oven and broil for about 5-8 minutes depending on thickness if filet.
7. Enjoy!

Yummy & Nutritious Side Dishes:

The Sweet Potato: Baked or Microwaved

My husband and I are obsessed with sweet potatoes. We like to make them into fries, bake them, roast them or if we are short on time…microwave them. I mostly serve them baked though, unless the oven is already being used then the easiest way to go is simply piercing your sweet potato with a fork several times (of course after washing) and then wrapping your potato in a paper towel and placing it in the microwave on high for 5 minutes. Add 3 minutes for each additional potato. They always turn out just right when doing it this way. Serve with a little bit of all natural un-salted butter or Smart Balance Omega Butter. My husband prefers his sweet potatoes with a dash of cinnamon, I on the other hand like them with some freshly ground black pepper.

Baked Sweet Potato:

Heat oven to 400 degrees. Pierce each potato several times with a fork. Place potatoes on a rimmed baking sheet lined with tin foil. Bake until tender, about 45 minutes depending on size. Enjoy!

Roasted Broccoli & Italian Zucchini:

Needed: Serves 2

• 1 large broccoli crown, cut into florets
• 1 large italian zucchini or squash, sliced thick
• Juice of 1 lemon
• 3/4  tbsp olive oil
• 1 garlic clove, minced
• Sea salt and black pepper to taste
• All natural parmesan cheese, grated

Next:

1. Pre-heat oven to 425 degrees.
2. Mix lemon juice, olive oil, garlic, salt and pepper together.
3. Place veggies on foil lined baking sheet and pour lemon oil mixture on top and toss veggies with hands until well coated.
4. Spread veggies out evenly and place in the oven for 25-30 minutes, stirring occasionally.
5. Take out of oven when there’s about 5-10 minutes left and lightly sprinkle with grated parmesan cheese and then place back in the oven to finish roasting.

Grilled Artichokes

My favorite way to make fresh, whole artichokes is to throw them on the grill. Grilling them is a lot easier, tastier and less time consuming then other methods of preparing. They make for a delicious and nutritious, low-cal side dish to most meals!

Needed: Serves 2-4

• 2 Whole Artichokes
• 4 tbsp of Olive Oil (or coconut oil)
• 1 tbsp Chopped garlic
• A pinch of Sea Salt
• A pinch of Black Pepper
• Optional- Sometimes I like to add additional herbs like a sprinkle of chopped rosemary, oregano and thyme.
• Dipping Sauce- I like to use an organic roasted red pepper dressing for dipping. try to stray away from the typical mayo and butter. Find something light and healthy.

Directions:

1. First clean and trim the sharp ends of the artichokes. You can either trim each leaf one at a time with scissors or get a sharp knife and place the artichoke on its side and chop the end off. Also, chop and inch or two from the stem.
2. Next, place the artichokes in a big pot of water. Add the juice of one lemon to water to prevent browning of the artichoke.
3. Cover pot and bring the lemon water to a boil for 12-15 minutes.
4. While the artichokes are boiling, mix olive oil, garlic, salt, pepper & other herbs together in a small bowl.
5. Take the artichokes out of the water and allow to cool for a few minutes.
6. Cut the artichokes in half length wise and scoop the choke out of each half with a spoon. The choke is the purplish, spiky part of the artichoke.
7. Brush each half with the olive oil herb mix. Make sure to get in between the leaves. Sprinkle with a little more sea salt before adding to grill.
8. Grill each side of artichoke until lightly charred, about 5 minutes each side.
9. Garnish with lemon slices and dipping sauce and enjoy!

Per serving: About 120 calories per whole artichoke (without dipping sauce); 4 g fat (or more depending on oil used) ( 1 g sat , 3 g mono ); 0 mg cholesterol; 17 g carbohydrates; 0 g added sugars; 5 g protein; 9 g fiber; 298 mg sodium; 604 mg potassium.

Nutrition Bonus: Vitamin C (35% daily value), Folate (27% dv), Magnesium (24% dv), Potassium (17% dv)

Check out those grill marks! The grill adds an amazing dimension of smokey flavor!

Who Said Pizza Couldn’t be Healthy?

Pizza, oh how I love you…let me count the ways. Sometimes I think I love pizza  a little too much for my own good (or should I say health?) so I had to find a healthier version of this delicious pie. First I tried making my own whole wheat crust and then topped my pizza with clean proteins and veggies but that is a time-consuming process and sometimes I just don’t have time to waste…ya know? Then I bought pre-made wheat dough which was still a little too high in calories and carbs. Next I tried Amy’s Organic frozen pizzas which aren’t all that bad…just a little high in sodium and price if you ask me plus nothing tastes as good as fresh pizza. Finally, whole wheat flat-out wraps came out and these things are as versatile as ever! First of all, they are bigger than your average tortilla without the calories! At only 100 calories a piece, they make for a perfect pizza pie crust. Of course, that is if you like “thin crust”.

I topped my whole wheat flat-out with organic tomato sauce mixed with my own blend of spices and herbs. Sprinkled a little less than 1/4 cup of low-fat shredded mozzarella, chopped fresh baby spinach & basil, black olives, and diced vine ripened tomato (that I had sprinkled with garlic powder and italian seasoning) and vol la! There you have it, a low-calorie (around 330-350 to be almost exact), low-carb, delicious AND nutritious pizza for one!

A Very Veggie Low-Cal Pizza

 

Needed:

• 1 Whole Wheat Flat-Out Wrap 
• 2-4 tbsps of Organic Sodium-Free Tomato Sauce. Add your own blend of italian seasonings or add basil, garlic and oregano. OR you can simply find a healthy pizza sauce of your choice, just be sure to check the label for sugar, sodium and calorie content.
• Reduced-Fat Mozzarella Cheese or almond cheese for you vegetarians out there. (Check label and use amount per serving for the least amount of calories)
• Your favorite veggies, sliced and diced. Like I said before, I used my favorite toppings such as fresh baby spinach, a little bit of fresh basil, black olives and diced tomatoes.
• Your favorite lean protein such as chicken, turkey pepperoni or lean low sodium ham (try canadian bacon for a healthier choice).

Instructions:

1. Pre-heat oven to 350 while cutting up veggies.
2. Place Flat-Out Wrap on a cookie sheet and place in pre-heated oven for 7 minutes.
3. Take the Flat-Out Wrap out of the oven and top it with all of the ingredients. Place back in oven for an additional 15 minutes (or until the cheese is melted).
4. Enjoy!

 

Sautéed Mushrooms & Spinach

This is one of my husbands favorite, simple and very quick healthy side dishes that I make:

Ingredients:

• 1 pint of fresh small Portobello mushrooms, either sliced or whole. I like to buy them whole and then slice them. Make sure to clean mushrooms with a damp towel first!
• 4 cups of fresh baby spinach.
• 1/2-1 tablespoon of chopped garlic.
• 1 tablespoon of Smart Balance Omega Butter.
• 1 tablespoon of coconut oil or extra virgin olive oil.
• A sprinkle of garlic powder.
• A sprinkle of sea salt.
• A sprinkle of fresh ground black pepper.

Directions:

1. Melt butter and coconut (or olive) oil together.
2. Saute chopped garlic with butter and oil for a minute.
3. Add sliced mushrooms and saute a couple more minutes.
4. Add spinach and saute until barely wilted.
5. Sprinkle additional seasonings (sea salt, garlic powder, pepper)
6. Enjoy!

 

 

Protein Packed Cobb Salad

The next time you’re craving a cobb salad, make it at home. I gave the traditional cobb a healthy face lift. All you have to do is pack it with organic veggies and lean proteins and you’ve got yourself a delicious, powerhouse lunch or dinner. By the way, this salad is hubby approved!

Ingredients: (Makes 2 big salads)

• Either 2 fresh or frozen organic chicken breasts or 2-4 organic chicken tenders.
• 2-3 slices of turkey bacon or nitrate-free natural bacon, cooked and then diced. 
• 2 hard-boiled organic eggs.
• 1 medium tomato, sliced.
• 1/2-1 full avocado.
• Thinly sliced green onion, as much as you’d like.
• A bag of mixed greens
• Thinly sliced carrots. (optional)
• Black or green olives (optional)
• You’re favorite lite dressing, like Walden Farms or Trader Joe’s balsamic vinaigrette. Try to stay clear of the white, creamy dressings.

Next:

1. Lightly brush chicken with olive oil. Season your chicken with your favorite salt-free seasoning. I simply use a squeeze of fresh lemon, a sprinkle of garlic powder, sea salt and black pepper. Check out McCormicks Perfect Pinch salt-free seasonings, they have a huge variety of flavors.
2. Grill or bake your chicken. I usually use my George Foreman grill and let the chicken cook for 10-13 minutes depending on how much chicken I’m making.
3. Place mixed greens in a salad bowl and top with all of your favorite healthy ingredients from above.
4. Enjoy!

 

Cajun Tilapia Tacos

Last night’s quick and easy, healthy dinner!

Serving Size: 2 People or 4 Tacos

Ingredients:

• 2 large tilapia fillets
• 1 tsp garlic powder
• 1 tsp black pepper
• 1 tsp salt-free cajun seasoning
• 1/2 tsp paprika
• 1/4-1/2 tsp cayenne pepper (depending on the level of spiciness you prefer)
• 1/2-1 tbsp olive oil or 0-calorie cooking spray
• 1 lemon or lime, cut into wedges for garnish
• shredded cabbage cole slaw mix (throw away the sauce the mix comes with)
• 1 avocado, sliced or diced
• jalapeno slices (optional)
• tapatio hot sauce or sriracha (optional…can you tell I that I love my food extra spicy?)
• 1 can organic black beans, to garnish or to use as a side
• 1 package of tortillas (make sure they are 100% whole wheat, you can use Ezekiel, La tortilla factory, etc.)

Directions:

1. Thaw and dry tilapia fillets if frozen.
2. Lightly brush fillets with the olive oil.
3. Turn on the broiler (oven) and let heat for a few minutes.
4. Mix all of the dry seasonings together, well.
5. Cover both sides of fillets with seasoning mix.
6. Place fillets in the oven and let broil for 6-8 minutes.
7. Check fish by making sure it flakes with a fork.
8. Use half a fillet for each taco & enjoy!

*Note- for less calories, omit the tortillas and make yourself a delicious cajun tilapia bowl using the ingredients and garnishes from above!

Last Night’s Dinner- Baked Mediterranean Salmon

What’s low in fat and calories, full of protein and drowning in Omegas? Salmon! I made this delicious & healthy Mediterranean salmon right after 40 minutes of cardio and an hour of BodyPump. This is a great lean source of protein to have right after a workout or just to have.

Ingredients:

• 2 skinless/boneless salmon fillets (about 6-ounces and 1-inch thick each) Lightly season both sides of salmon with salt-free lemon pepper -or- fresh squeezed lemon and ground black pepper with a dash of sea salt.
• 1 cup of cherry tomatoes, halved
• 2-3 tbsp capers (rinsed for less sodium)
• 1-2 tbsp olive oil
• 1 tbsp chopped garlic
• Organic olive oil cooking spray
• *Optional*- Sliced portabella mushrooms. I sautéed mine on medium heat for 5 minutes stove-top. I used a drizzle of olive oil, a splash of water, a tbsp of Brummel & Brown yogurt butter, and lots of garlic (chopped and powder);
• Trader Joe’s Frozen Brown Rice (it takes 3 minutes to make via microwave!) You can use other brown rice options as well.

Preps:

1. Pre-heat oven to 425.
2. Place salmon in a baking dish but make sure to coat the bottom of dish with cooking spray first. Combine tomatoes and the rest of the ingredients in a bowl than spoon mixture over the salmon.
3. Let salmon bake  for 22 minutes.

420 Calories (with brown rice) 340 without rice 16 grams of good fats (omega’s) 42 grams Protein (with brown rice) 5 grams carbs. (without brown rice) Add 60 calories for slice of whole-wheat flax and seed bread. (I usually wouldn’t have bread as well as rice but I had a long run today so it’s always wise to have a little extra carbs. to get those glycogen stores nice & full).

Fit-Foodie Finds

Each week I will be posting about any new “fit finds” that I come across and like! Feel free to add some of your favorites as well!

Here are a few of my favorite finds from the past couple of years:

Delicious, organic, sparkling fermented tea found at Safeway.  Kombucha really is a wonder drink with probiotics and natural energy!

Some of my favorite organic & natural pre-race, pre-run, pre-cycle energy fuel! Found at most grocery stores, REI & Fleet Feet.

These amazing bars are gluten-free, dairy-free, and paleo friendly and come in so many delicious flavors! Found at most grocery stores.

Seriously? The best find, ever! 85% less fat calories than regular peanut butter. You can find this perfect peanut butter at Whole Foods or online.

More kombucha! These nutritious wonder drinks can be found at Whole foods or even Safeway. Check out the flavors and see what best suits you as kombucha is very different. Some people love it and some, well, would rather never drink it again. I love certain flavors like guava goddess and dislike others.

Kill two birds with one stone with this yummy, caffeinated protein drink! Found at Riley’s & Safeway.

More paleo friendly snacks! This jerky is tasty and protein packed. You can find these caveman treats online or at your local 24 Hour Fitness.

I have become addicted to coconut water. My body actually craves it. You can find VitaCoco at most grocery stores.

Superfood Quinoa Salad from Raley’s (Bel Aire) Deli! So good & healthy!

Another one of my favorite brands of coconut water which can also be found at most grocery stores. When buying coconut water make sure to check the label for its sugar content.

Finally, pre-made organic drinks with chia seeds! So good!