Author Archives: The FitBonVivant

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About The FitBonVivant

The Registered Dietitian and Fitness Enthusiast who makes healthy living FUN!

Watermelon Nectar Pops – Serves 8

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , ,

Are you slacking in your hydration?  This is a super cool way to bump up your hydration with a side of antioxidants.  Watermelon is a fruit that not only has a high water content but is high in lycopene which is a carotenoid antioxidant (aids in bone density, prevention of certain cancers, protects/aids in prevention of eye disorders, and much more).  This antioxidant is in most yellow, orange, and red fruits or vegetables.  When compared to a tomato – watermelon wins!  In my opinion it wins not only in the antioxidant category but in taste as well!  Now nectarines… This is another fruit favorite.  They are also known as ‘stone fruits.’ Their peel is edible and their pit is almond-shaped.  Food experts often say that they have a slight almond flavor and that is why they often are paired with almonds.

This dessert like refresher combines my two favorite fruits at the height of their ripeness.  After buying both fruits I usually let them sit on the counter at room temperature for 2-3 days before utilizing for a dish.  The best way to test for ripeness is based on the softness of the skin and aroma emitted from the fruit.

Basil is best to obtain in the summer – better hurry and grab some since the dog days of summer are nearly over.  Basil often pairs well with sweet or savory dishes adding nutrients, color, and enhancing flavor.  Basil is a herb that is best utilized uncooked allowing flavor to be retained.  Now lets get down to the nitty gritty of this recipe that requires cooking.

Awesome Bed Bath & Beyond Find

Tovolo Pop Mold – Awesome B/B/B find!

Ingredients:

  • 1 small seedless watermelon (ripe) – sliced sans the rind
  • 1 nectarine (ripe) – sliced
  • 2-3 sprigs of basil (fresh/1-2 days post store or market purchase) – remove the leaves from the sprigs

Methodology:

  1. Utilizing a blender – add all the ingredients.
  2. Puree well until uniformly one solid color.
  3. Transfer the liquid into a popsicle mold and freeze for 3+ hours.
    1. I utilized the ‘Tovolo Pop Mold’ easily found at Bed, Bath, & Beyond, and if you’ve got one of those awesome 10% or 20% coupons, then there’s nothing stopping you from making this super easy treat.
  4. Remove from the freezer and run under hot water prior to service to remove the mold.
  5. Serve as the fireworks are popping or at the start of the kickoff.
  6. If you’re looking to be a little adventurous – add about 2 tbsp Tito’s Handmade Vodka to the puree mixture and freeze overnight – the vodka can impair the freezing but thats where a tsp or two of gelatin helps firm up the product OR just serve as a slushy in a solo cup… 😉

xxx – Sarah

Triple Potato Strawberry Crisp – Serves 15

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , ,

Do you have events such as BBQs, potlucks, beer tastings, or wine and tapas pairings coming up?  Try this colorful and simple crowd pleaser…  For me in a nutshell it was a little slice of heaven; I recently competed in a bikini competition and was extremely strict with my diet (sans a few noshes here and there).  Regardless of my diet, I was not about to show up empty-handed to a beer/pairing event, thus I whipped up a little something that represented all of the food items that I no longer consumed on a daily basis but craved – aaaaaand let me tell you, it was phenomenal (or so that is what I was told).

triple potato crisp

Potato Layer Ingredients:

  • 3 small Japanese sweet potatoes; diced
  • 3 small Yukon gold potatoes; diced
  • 2 large sweet potatoes; diced
  • 4 sliced Jalapeno bacon; minced (I love utilizing the HEB brand)
    • Absolutely love this quote: ‘Either you love BACON or you’re WRONG.’
  • 1/2 tsp salt
  • 1 tsp pumpkin spice
  • 1 tbsp cinnamon
  • 4 tbsp coconut oil; melted form (save some for greasing the baking dish)
    • It is recommended to use a 9″ x 13″ pan

Crumble Layer Ingredients:

  • 1 cup strawberries, sliced
  • 1 cup dry oats
  • 1/2 cup pecans, chopped
  • 2 tbsp brown sugar (or Stevia)

Methodology:

  1. Pre-heat the oven to 400 degrees Fahrenheit.
  2. Mix the a, coconut oil, cinnamon, nutmeg, salt, and pumpkin spice together.
  3. On the stove top, cook the bacon so that it is slightly crisp, remove from heat and add to the potatoes from step 2 – mix well.
  4. Grease the baking dish to be used with coconut oil then layer the potatoes evenly and cook for 30-40 minutes.
  5. While the potatoes are cooking; combine the oats, strawberries, pecans, and sugar – mix well to form the crisp.
  6. Utilizing the grease from cooking the bacon – add the concoction from step 5 and cook until slightly browned but still moist.
  7. Remove the potatoes from the oven then cover the potatoes with the crisp.
  8. Cook in the oven for the remainder of the time left (should be at least 10 minutes).
  9. Insert a fork into the crumble and potatoes to test for tenderness – depending on how tender the potatoes are the cooking time may need to be increased.
  10. Optional: Drizzle honey over the top of the finished product before serving.
  11. Serve with a beverage of choice – cheers!

 

PS – Yes, I finally did indulge…

bikini

Sometimes I leave the kitchen.

Fear not... Donuts to the rescue at the end!

Fear not… Donuts to the rescue at the end!

 

xxx – Sarah

 

 

Layered Garlic Turkey Munchers – Serves 4

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , ,

Meals throughout the day are very important and the main reason is to keep your metabolism working rather than to slow it down.  When you feed your body, your metabolism works, and when you don’t, it works.  The key to successful weight loss management is constantly keeping yourself fed and some of the other benefits include: 1) Energy, 2) Satiety, and 3) Performance.

This is a guilt-free dish that I love to eat as a snack between meals or as a meal.  What makes it so perfect?  It is a lean dish that is high in protein, water, antioxidants, and complex carbohydrates.  The best, and I mean absolute best, part of this recipe is that it takes less than 10 minutes to make – pressed for time?  Test it out now!

Meat Mixture Ingredients:

  • 1 pound, ground – lean turkey breast (97-99% fat-free)
  • 1 cup, quartered – angel sweet cherry tomatoes (or plain cherry tomatoes)
  • 1/2 cup, minced – celery
  • 2-3 tablespoons, minced – garlic
  • 1/4 cup, minced – cilantro
  • 1-2 tablespoons – ‘Garlic Lovers’ Flavor God Seasoning   (Sidebar note: I am absolutely loving the Flavor God products since they are packed fresh, high in flavor, low-sodium, gluten-free, and interchangeable thus can be utilized with any recipe).
  • Coconut oil or spray of choice to coat the frying pan

Garlic Lovers - Flavor God

Layering Ingredients:

  • 2 cups, medium sliced –  celery stalks
  • 1 cup, sliced – champagne sweet cherry tomatoes (or plain cherry tomatoes)

Methodology:

  1. In a coated frying pan over medium-high heat, combine the garlic and cilantro then mix well.
  2. Add the celery and tomatoes then saute for about 2-3 minutes then lower to medium heat.
  3. In a separate bowl, mix the flavor god seasoning and the ground turkey together.
  4. Add the ground turkey to the garlic/cilantro mixture and mix well for 3-5 minutes allowing the meat to form a light brown to golden color.
  5. Remove from heat.
  6. In four Tupperware containers for snacks or four regular plates – layer the celery on the bottom followed by the tomatoes.
  7. Then add the ground turkey mixture on top (divide into four portions).  The key is to think of a nacho bean layer dip but only with water-based vegetables and lean animal protein.
  8. Serve cold or heated – time to get crunchin.’

turkey munchers

xxx – Sarah

Cinnamon Cold Press Treat – Serves 1

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , ,

We all have vices or guilty pleasures – mine is coffee.  I absolutely love coffee and it is a staple in my daily routine.  Lately I have been so busy that I am unable to stop at Starbucks or at the local coffee haunts by my house (Commonwealth, Local, or Rosella) so I have started packing my own to go.  My poison of choice is cold coffee – sometimes hot but with the warm weather approaching an iced beverage is ideal.  Now that I am preparing my coffee at home I am getting creative with what I put in and so far this is the winning combination…

Before I give away my beverage secrets I must share some facts about my favorite ingredient… Cinnamon is a great spice and is shelf stable for about 2-3 years as long as it is sealed well.  Just a single teaspoon of cinnamon contains 6 calories and 1.4 grams of fiber – if you are low in fiber intake then this is a great low-calorie addition. It is a great addition to cereals/, desserts, fruit dishes, spicy dishes, and beverages due to its sweet aroma.

coffee2

Ingredients:

  • 4-ounces, cold press coffee – my favorites are Chameleon which I usually obtain from Whole Food’s Market or HEB (Black Coffee Concentrate or Mocha Coffee Concentrate) and Trader Joe’s Cold Brew Coffee
  • 4-8 ounces, water (depends how strong you want your coffee)
  • 1-1.5 Tbsp, cinnamon
  • 1-2 drops, liquid stevia (in moderation)
  • Handful cubes, ice

Methodology:

  1. In a mason jar with a lid or shaker – combine: coffee concentrate (follow the recommended amount on the jar which is usually 4-ounces per person), water, cinnamon, stevia, and ice.
  2. If you are serving more than one person, multiply the number of people you are providing caffeine for by the serving amount for each ingredient.***
  3. Shake well and enjoy.
  4. Or if you want a blended ice beverage – whip out your blender and blend away!

xxx – Sarah

Spiked Lemon Crab Salad – Serves 1

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , ,

Dinner is definitely my favorite meal during the week – basically I can be social or anti-social but either way time is more bountiful and some of the daily craze subsides.  I have come to love having salads in the evening due to the ease of being prepared and the fact that there are absolutely endless possibilities.   I have been playing around with a couple of different fixings and this is a new favorite – loaded with a variety of water-based vegetables and lean protein.  The variety of raw vegetables allow for various nutrients to be consumed, antioxidant benefits to be reaped, and assist with rehydrating the body.  After all, we are primarily made up of water so replenish well!

Crab is an excellent source of protein, and here’s why, 4 ounces of crab contains 90-100 calories/20-22 grams protein/0 grams of carbohydrate/0 grams of fat.  So now is the time to stop being crabby and load up on the good stuff which is also dense in vitamins A & C, folate, magnesium, and zinc.

Crab Salad

Ingredients:

  • Fresh lump crab meat (4-ounces)
  • Bell peppers, diced (1 cup)
  • Pico de gallo, minced (1/2 cup) – recipe will be posted shortly
  • Cherry tomatoes, slivers (1 handful)
  • Cucumbers and celery, sliced and minced (1/2 cup)
  • Avocado, sliced (1/4 whole)
  • Arugula (1/2 cup)
  • Baby greens (1/2 cup)
  • Cashews, chopped (1-ounce)
  • Lemon, wedge slices (2-3 each)
  • OPTIONAL: 2-3 tbsp or drizzle of Balsamic vinaigrette

Methodology:

  1. Create a base for the salad with the greens – arugula and baby greens.
  2. Add the cashews and avocado in the middle or throughout as the next layer.
  3. Top in sections with the peppers, pico de gallo, tomatoes, and cucumbers/celery.
  4. Add the crab meat to another section of the bowl.
  5. Drizzle balsamic vinaigrette over the vegetables.
  6. Garnish with a lemon wedge(s) that can later be used to squeeze over the crab to bring out the flavor.
  7. Time to get munchin’ or chill and enjoy later!

** Side note – this recipe can be made with crackers or tortilla and utilized as an appetizer… Just don’t tell anyone that it’s healthy!

 

xxx – Sarah

Stuffed Egg Muffins – Serves 10

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , ,

New Year.  New Recipes.  Bring it.

Thought I would start the first day of the new year off properly with a recipe posting.  This is a great creation that can serve as breakfast, a post-workout snack, lunch or dinner.  With time being of essence sometimes it is simply wonderful to grab something that is nutrient dense to the core and hit the road – shelf date is about one week from the day of creation.

Each muffin contains a variety of vegetables allowing for antioxidant, vitamin, and mineral consumption along with protein from the eggs.  This dish is also gluten-free, dairy-free, and nut-free therefore get ready to make this a staple in your life.  As many may or may not know, gluten acts as an inflammatory agent, if you are experiencing some aches, bloating, or abdominal discomfort – it may be time to try an elimination diet aka removing gluten-based items for a bit to see if you can recognize any changes.  The recommended serving is 2 muffins buuuuuut as we all know sometimes it is hard to stop at just that amount.

Try these lean and delicious muffins today.

egg muffins 1

Ingredients:

  • 6 eggs (whisked in a bowl)
  • 1/4 cup coconut flour
  • 1/2 cup cherry tomatoes, diced
  • 2 large sweet potatoes, diced/minced
  • 1 large yellow onion, diced
  • 4-5 strips of bacon, diced
  • 1/4 cup coconut oil
  • 1 1/2 cup kale, chopped
  • Parchment paper baking cups (absolutely love using the ones from PaperChef)
  • Muffin tin
  • S&P to taste

egg muffins 2

Methodology:

  1. Preheat the oven to 400 degrees Fahrenheit and prepare all the above ingredients.
  2. In a frying pan cook the bacon then remove from pan when cooked.
  3. Utilizing some of the bacon grease add the yellow onion and sautee until browned then remove from heat.
  4. Combine and mix well: eggs, coconut flour, tomatoes, sweet potato, coconut oil, and kale.
  5. Add the onion and bacon to the egg concoction then mix well.
  6. OPTIONAL: Add S&P as desired for an extra pop in flavor…  (FYI – This recipe tastes fantastic without the added salt due to the bacon.)
  7. Put the baking cups into the muffin tin then distribute the mixture evenly to all cups.
  8. Cook for 25-30 minutes or until browned as desired.
  9. Remove from heat, cool, and serve.
  10. Cheers!

 

xxx- Sarah

Raspberry Spiked Ceviche – Serves 4

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , ,

It might be almost Movember aka November and rage is pumpkin everything but I’m still craving some summer favorites!  A while back when I was in Mexico I sat in on a ceviche making class to learn the basics and it was quite the treat.  Life has been crazy but I’m starting to get some ‘me’ time and for me that involves creating what my taste buds crave.

I love ceviche with a mix of seafood but sometimes its fun to change it up – so I did just that and it even got a little messy!  Traditionally this dish takes about 1-2 days to make if raw fish is utilized due to the fact that the fish should be marinated in lime juice overnight to cook.   In my case I utilized cooked shrimp for a speedy result (for those who do not consume seafood or fish – opt for some plain chicken).   The fresh, colorful ingredients used in this recipe allow for one to reap the antioxidant benefits in tasty fashion with a sweet twist.

ceviche

Ingredients:

  • 1 pound mixed pre-cooked seafood (shrimp was my poison); chopped into various sizes
  • 1 large handful of fresh cilantro, minced
  • 3/4 large yellow onion, minced
  • 3 small green olives, minced
  • 2 medium red tomatoes, diced
  • 1 large avocado, chunks
  • 2 small jalapenos
  • 1 fresh lime, juice
  • 1 cup fresh raspberries, rinsed
  • Optional: virgin olive oil

Methodology:

  1. In a large bowl mix all the base ingredients: cilantro, avocado, yellow onion, green olives, lime juice, red tomatoes, and jalapenos.
  2. While mixing toss in the seafood so that it is dispersed evenly.
  3. Drizzle some olive oil atop the ingredients (note: this is an optional step).
  4. Using your hands, squeeze the raspberries and rotate in circles around the dish allowing for even juice distribution, then toss in the remainder of the berries.
  5. Chill for 1-2 hours prior to service.
  6. Enjoy with some sweet potato chips as a dip, in a salad , or simply by itself!
  7. …and as they say in Mexico, exquisito!

 

xxx – Sarah

Fit and Vegetarian

Posted by The FitBonVivant in Fitness Tips and Plans, Food, Recipes, Nutrition Tips & More! and tagged with , , ,

Well… I must admit that I have been cheating on my website with eDietitians aka writing for them.  Whoops.  I recently wrote an article for them in June and just finished my latest article for the October edition.  The June article can be accessed at: http://edietitians.com/2014/06/14/fit-and-vegetarian/.  The article for the october edition is based on HIIT modality of training aka high intensity interval training therefore stay tuned!

 

xxx – Sarah

Curry Spiced Garnet Fries – Serves Four

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , ,

With the increased hours in the sun come BBQs, potlucks, and outdoor themed parties.  For me, parties and gatherings scream ways to try new recipes, especially ones that are typical crowd favorites but twisted…  Who doesn’t like French fries!?!  Of course these French fries are not just French Fries…  They’re gluten-free, not deep-fried, and offer a great crunch to a meal.

Garnet potatoes are NOT yams but they are ‘sweet potatoes’.  Yams are not sweet like ‘sweet potatoes’ and their nutrient composition differs; for example, yams have more calories and carbohydrates.  The sweet taste of garnet potatoes make them ideal for this savory dish.  Garnet potato flesh is a mellow/golden orange tinge and when cooked the color becomes a bright yellow rather than a slight yellow that is usually noted with most restaurant fries. The skin and flesh are loaded with antioxidants (beta carotene and phytonutrients) as well as vitamin A, vitamin C, and fiber.  The diverse nutrient content of garnet sweet potatoes can assist with blood sugar regulation, proper blood clotting, and decreasing risks associated with heavy metal and oxygen radical exposure.

garnetpotatofries

INGREDIENTS:

  • 4 large 90% skinned garnet potatoes; sliced and thickly julienned (assorted lengths with varying bits of the red skin showing)
  • 1 small yellow onion; minced
  • 4 tbsp coconut oil; melted
  • 1/2 tsp garlic powder
  • 1/2 tsp chili powder
  • 1/4 tsp lemon grass powder
  • 1/2 tsp cumin
  • 1/2 tsp yellow mustard

METHODOLOGY:

  1. Pre-heat the oven to 400 degrees Fahrenheit.
  2. In a small bowl combine all the spices and mix thoroughly.
  3. Coat a rectangular baking dish/Pyrex container with melted coconut oil.
  4. Toss the julienned potatoes into the coated dish and sprinkle the spices atop.  Aim to cover as much of the potatoes with the spices then add in the remaining oil if there is any.
  5. Cook in the oven for 50-60 minutes until the potatoes are a golden-yellow and are slightly browned.  After about 25 minutes it is recommended to use a spatula and toss the potatoes to ensure even cooking.
  6. Remove from heat.
  7. Serve as a side dish or simply as a snack with homemade aioli or ketchup.
  8. Time to smack your lips!

garnetpotatoentree

 

xxx – Sarah

Green Sailing Smoothie – Serves Four

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , ,

With the warmer weather comes time for cool drinks and when I say ‘cool’ I mean awesome drinks such as this one.  This is an easy smoothie to create and best of all it has very few allergens.  This recipe is dairy and gluten-free.  Smoothies are a great way to boost your intake of vegetables and fruits.  For example, this recipe includes 1 cup of spinach which is a single vegetable serving.  Spinach is an excellent source of vitamins A and C, calcium, and iron which assists the body in various ways.  A few benefits to name that come from the intake of spinach include assistance in bone development/maintenance, red blood cell development,  muscle contractions/relaxation, wound healing, reproduction, optimization of antioxidant absorption, collagen production, and skin integrity.

This smoothie can be a great drink while at your desk, watching a film, or hosting a party (just add the ETOH aka alcoholic beverage of preference).  If you are looking to boost your protein intake, a scoop of desired protein powder can be added to the recipe or nut-butter of choice such as cashew, peanut, or almond butter.

green smoothie

Ingredients

  • 1/2 cup vanilla or plain non-dairy coconut yogurt (a great brand is So Delicious Dairy Free)
  • 1/2 cup green grapes, washed
  • 1 cup fresh spinach, washed
  • 1/2 medium banana, peeled
  • 1/2 apple, halved with the skin on
  • 1/3 cup fresh or canned pineapple, chunks or cubes
  • 1 cup ice cubes
  • 1/3 cup water
  • OPTIONAL ADDITIONS:   Protein powder,  nut butter, or alcohol

Methodology

  1. Place all ingredients into a blender and secure the lid.
  2. Blend for about 45 seconds to 1 minute.
  3. Distribute into four 8 ounce glasses.
  4. Time to savor your greens!
  5. If you would like to reference the full recipe and its nutrient content please click here:   Green Sailing Smoothie Recipe & Nutrient Analysis.  Keep in mind that the recipe analysis is based on non-dairy coconut yogurt.

green

 

xxx – Sarah