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!

Fit-Foodie Finds #3

Obviously I’m a huge chia seed fan, and why wouldn’t I be? They are a nutritional powerhouse with virtually no flavor making them oh so versatile! I really can’t get enough of this superfood. Well, Last November the makers of Drink Chia! sent me a variety of their drinks and my hubby and I tested them out and what can I say? We LOVED them!! They come in four tasty flavors; honey-suckle pear, strawberry citrus, mango tangerine and lemon blueberry. My favorite was the mango tangerine, and my husbands the strawberry citrus. We drank this beverage before and after our runs, my cycle classes and our workouts and thought it was a great way to hydrate. As of right now you can find Drink Chia! online or at your local Whole Foods!

I’m always looking for Chia products or different ways to utilize the super-seed so when I found these yummy little 100 calorie bars at Sprout’s Market I got super excited! My favorite flavor so far is the coconut one as I love everything and anything coconut!

 

 

 

 

As a child my mother always had okra pickles in the house which sounds odd but they are incredibly delicious. So when I came across theses okra chips at Sprout’s Market I had to buy them. To my suprise they are actually pretty good, especially when dipped in hummus!

 

 

 

 

 

Who doesn’t love cookies? This cookie is pretty big and perfect when broken into 2 or 4 servings as it is kind of high in calories. But what cookie has 15 grams of protein and tastes just like a homemade, fresh out of the oven unhealthy cookie? This one!  I like to have a piece whenever I’m having that cookie craving or after a workout. You can find this cookie online although they do sell them at 24 Hour Fitness.

 

Hurray for 100% Whole Wheat Flatout Flatbread! Flatbreads are SO versatile…I’ve done so much with mine. From sandwiches, to breakfast wraps to healthy pizzas and desserts. At only 100 calories per wrap you can’t go wrong! You can find these at most grocery stores. Costco has them in bulk for a great price!

 

 

 

 

 

I first tried Zico’s chocolate coconut water back in October at the Nike Women’s Marathon in San Francisco and loved it. I’m still more likely to drink the natural flavor but the chocolate version is hubby approved! For the best price go to Costco!

Lentil & Veggie Soup

I have a super crazy schedule so I often turn to my crock-pot for homemade, nutritious meals. This is a very easy, low-fat, high protein recipe that you can throw together in your crock-pot! Did I mention that it is also vegetarian friendly? Plus, there’s nothing like coming home to an amazing dinner after a long day…especially when it’s a cold, dreary day.

Note- Just like with beans, you are going to need to soak the lentils over night.

Ingredients:

• 1 lb or 2 cups lentils, picked over and rinsed
• 2 large yellow onions, minced or diced
• 5 cloves garlic, quartered
• 3-4 medium carrots, diced
• 1 tsp dried thyme
• 1/3-1/2 cup of green beans, cut in half (optional)
• 3 small red potatoes, diced (optional)
• 2 celery stalks, chopped
• 2 1/2 Tbs tomato paste
• 1 large bay leave
• 2 Tbs sea salt
• 2 tsp pepper
• 5 cups vegetable broth
• 1 cup of water
• 3 Tbs red wine vinegar or balsamic vinegar
• Top soup with 1 bunch of washed, chopped kale or spinach (OPTIONAL)

Put all the ingredients except for vinegar into your crock pot. Cook on low for 6-7 hours. Add vinegar and cook another 1-2 hours.

Note #2-You can enrich this already delicious soup by making a couple of variations:

• Add 1/2 lb of peppered turkey bacon, or lean ham. I have also added quinoa, diced tomatoes and/or 1 small can of diced green chilis.

Black Bean & Veggie Burgers

Ingredients:

• 1 (16 ounce) can organic sodium free black beans, drained and rinsed
• 1/2 green or red bell pepper, cut into 2 inch pieces
• 1/2 onion (white or red), cut into wedges
• 3 cloves garlic, peeled
• 1 organic egg
• 1 tablespoon chili powder
• 1 tsp garlic powder
• 1 tablespoon cumin
• 1 tsp-tbs Sriracha hot chili sauce
• 1/2 cup gluten free or whole wheat bread crumbs

Directions:
1. If grilling, preheat an outdoor grill for med-high heat, and lightly oil a sheet of aluminum foil. If baking preheat oven to 375 degrees, and lightly oil a baking sheet.
2. In a medium bowl, mash black beans with a fork until thick and pasty.
3. In a blender ir food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
4. In a small bowl, stir together egg, chili powder, cumin, garlic powder and chili sauce.
5. Stir the egg mixture into the mashed beans. Mix in gluten free bread crumbs until the mixture is sticky and holds together. Divide mixture into 4 patties.
6. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

Make 2 batches and freeze one of them for some healthy, delicious quick meals!

Topping options include: fresh spinach, onions, avocado, feta, peppercinis, tomato, grilled mushrooms, salsa, Sriracha, alfafa sprouts & other veggies!

Serve on: Ezekiel Sprouted Grain bread or Ezekiel Sprouted grain burger buns. Other healthy, yummy brands include Daves Killer Bread or Alvarado Street Bakery Bread.

For lower carbs. or Paleo Served open-faced or wrapped in lettuce (butter lettuce, romaine, cabbage)

Note: For a quick, on the go, delicious black bean burger try Garden Burger black bean burgers. They can be found in the “healthy food” Frozen section of most grocery stores.