Balance Between Healthy Food, Fitness and Wine
Asian Air-Fryer Salmon Bites, Broccoli & Rice Bowls Serves 2 Ingredients: 12 ounces wild king salmon, skin removed and cut into large cubes 2 tablespoons coconut aminos, tamari or soy sauce 1 tablespoon raw honey 2 teaspoons white rice vinegar 1 teaspoon toasted sesame oil …
Maple Mustard Brussels Sprouts Serves 4 Ingredients: 4 cups Brussels sprouts, trimmed and halved 1 teaspoon extra virgin olive oil Salt & Black Pepper, to taste 2 tablespoons Dijon mustard 2 tablespoons maple syrup 1/2 cup feta cheese, crumbled 1/4 cup pumpkin seeds 1/2 pomegranate …
Ingredients:
1 cup rolled oats
1/2 cup pureed pumpkin
1 1/2 cups water
1/2 cup unsweetened almond milk (or your milk of choice)
1/4 cup vanilla protein powder
1 tsp pumpkin pie spice
2 tablespoons maple syrup
1/4 cup pecans, chopped
Directions:
1. Heat a small saucepan over medium heat and add the oats, pumpkin, water, milk, protein powder, and pumpkin pie spice. Cook, stirring often until gently boiling. Reduce the heat and simmer until cooked through, about five minutes.
2. Add the oatmeal to a bowl and top with maple syrup and pecans. Enjoy!
Recipe Notes:
Leftovers: Refrigerate in an airtight container for up to three days. Reheat with a splash of water or milk or eat cold.
Serving Size: One serving is equal to approximately 1 1/2 cups.
Additional Toppings: Top with sliced cooked pear or apple.
Butternut Squash Risotto with Crispy Prosciutto Serves 8 Ingredients: 8 cups vegetable broth, low sodium 2 tablespoons extra virgin olive oil 1 yellow onion, diced 4 cups butternut squash, peeled, seeds removed, cubed 3 cloves of garlic, minced 1 teaspoon sea salt, divided 2 cups …
Hello, Spring! It has been a long cold and wet winter so let’s lighten things up now that spring is here with these five spring salads. Enjoy for lunch, dinner or create as meal prep. This FREE 5 Bright Spring Salads Recipes Ebook contains the …
Ingredients
For the salad:
1.5 lb. Flank steak
4 cups little gem lettuces
2 cups baby arugula
1 English cucumber, sliced into half-moons
1 cup sugar snap peas
1 cup radishes, sliced or chopped
4 green onions, sliced
1 avocado, sliced
½ cup roasted pumpkin seeds
Top with Sprouts or micro-greens
Optional: sprinkle salad with goat cheese
For the salad dressing:
2 tablespoons lemon juice
6 tablespoons extra virgin olive oil
1 teaspoon Dijon mustard
Salt and pepper to taste
For the flank steak marinade:
1/3 cup extra virgin olive oil
2 cloves garlic, minced
2 tablespoons red wine vinegar
2 tablespoons Worcestershire sauce
2 tablespoons grainy/course Dijon mustard
2 tablespoons honey
¼ cup fresh parsley
¼ cup fresh cilantro
1 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon onion powder
1 teaspoon pink Himalayan salt
Sprinkle salt/pepper right before grilling
Directions
1. In a medium mixing bowl, add all of the flank steak marinade ingredients and mix well to combine.
2. Place the flank steak in a large ziplock bag and add the marinade. Carefully close the bag and move the steak and marinade around with your hands to completely cover the steak. Add to the refrigerator to let the steak marinate for up to 12 hours, 2 hours minimum.
3. Remove the steak from the refrigerator about an hour before grilling to bring it to room temperature.
4. Preheat your outdoor grill (or indoor grill pan) to medium-high heat. Sprinkle the steak with a little more salt and pepper on both sides.
5. Grill the steak for about 5-6 minutes per side, or until the internal thermometer reads 130-135 (for medium rare) or around 140 (for medium). Grill time will vary depending on the thickness of your steak and how you like it cooked.
6. Once the grilling is done, place the steak on a cutting board and let it rest for 10 minutes before slicing. Make sure and slice your steak into thin strips against the grain.
7. While the steak is resting, mix together the salad dressing ingredients and set aside.
8. Add the little gem greens and arugula to a large salad bowl. Add the cucumber, sugar snap peas, radish, green onions, avocado, pumpkin seeds and micro-greens on top of the greens. Add the dressing and toss to combine. If using goat cheese, sprinkle on top.
9. Divide salad into bowls and top with steak. Serve and enjoy!
Recipe Notes:
Leftovers: Salad is best stored separate from the dressing. Keep in an airtight container for up to three days.
No Steak: Use chicken, bacon, tempeh, chickpeas, or lentils instead.
Serving Size: One serving is approximately 1 1/2 cups of salad with 4 ounces (113 grams) of steak.
Apple Quinoa Salad with Roasted Chicken Serves 4 Ingredients: 1 teaspoon toasted sesame oil 1 tablespoon extra-virgin olive oil 2 teaspoons smoked paprika Sprinkle sea salt & black pepper 1 lb. chicken breasts ½ cup quinoa 4 cups favorite mixed greens: little gems, mixed greens, …
Mushroom, Leek & Sausage Breakfast Casserole Serves 6 Ingredients: 1 tablespoon extra-virgin olive oil 1 small onion, diced 2 leek bulbs (white part), thinly sliced 8 ounces sliced mushrooms 6 ounce bag baby spinach 2 garlic cloves, minced 6 links or 4 patties chicken or …
Happy Valentine’s Day! ❤️
Today I have a protein packed healthy sweet treat or snack for you. Who doesn’t love chocolate 🍫 & strawberries 🍓? And what makes this recipe even better… enjoy with a yummy glass of Rosé wine! Hope your day is filled with lots of love and deliciousness ❤️
Ingredients:
2 cups Plain Greek Yogurt
1 tbsp Maple Syrup
1/2 tsp Vanilla Extract
1/2 cup Strawberries (sliced)
3/4 oz Dark Chocolate (chopped)
Directions:
1. Line a baking sheet with parchment paper.
2. Stir the yogurt, maple syrup, and vanilla extract together in a bowl. Pour the mixture onto the baking sheet and evenly spread it out.
3. Top with the sliced strawberries and dark chocolate. Set in the freezer overnight. Break apart and enjoy!
Recipe Notes:
Leftovers: Freeze in an airtight container for up to one month. Best served immediately from the freezer.
Serving Size: One serving is equal to approximately 1/4 cup.
Dairy-Free: Use coconut yogurt instead of Greek yogurt.
More Flavor: Add peanut butter to the yogurt.
Deluxe Portobello Mushroom Pizzas Serves 4 Ingredients: 1 tablespoon extra virgin olive oil 1 small sweet onion, diced ½ lb Italian sausage (chicken or pork) 2 garlic cloves, minced 2 cups cherry tomatoes 1 1/2 tablespoons balsamic vinegar 2 cups baby spinach Small can of …
Slow Cooker Chicken & Black Bean Taco Soup Serves 6 Ingredients: 1 1/2 lb Chicken Thighs, boneless and skinless 1/2 cup, Quinoa, dry and rinsed 1 1/2 cup Black Beans 3 tablespoons Taco Seasoning (I love Siete brand but use your favorite!) 1 can Fire …
Ingredients:
2 heads Boston or butter lettuce (leaves pulled apart)
For the mango salsa:
2 mango, diced
2 avocado, diced
½ cup red onion, diced
½ cup red bell pepper, finely chopped
1 jalapeno, finely diced
1/3 cup cilantro, finely chopped
1/4 cup mint Leaves, finely chopped
2 limes, juiced
Salt to taste
For the shrimp:
2 tablespoons avocado or olive oil
½ cup cilantro, finely chopped
½ teaspoon cumin
¼ teaspoon red pepper flakes
¼ teaspoon sea salt
1 lb shrimp (peeled, deveined, tails removed)
Lime wedges
Directions:
1. Combine shrimp, olive oil, cilantro, cumin, red pepper flakes and salt in large bowl, and stir to mix. Let stand 20-30 minutes, or refrigerate 2-3 hours if time allows.
2. In a bowl, mix together the mango, avocado, red onion, bell pepper, jalapeno, cilantro, mint, lime juice, and salt to taste.
3. Warm a pan over medium heat and add the shrimp. Cook on each side for two to three minutes or until pink and cooked through. Add a squeeze of lime to finish.
4. To assemble, add the mango avocado salsa and shrimp to the lettuce leaves. Serve with a lime wedge. Enjoy!
Recipe Notes:
Leftovers: Refrigerate in an airtight container for up to three days.
Serving Size: One serving is approximately two wraps.
More Additions: Add minced garlic, shredded cabbage, sriracha, and/or cheese.
{Rachel’s Suggested Wine Pairings}
Sauvignon Blanc from Sonoma County
Rosé from Provence, France
Albariño from Spain