Category Archives: Food, Recipes, Nutrition Tips & More!

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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

Mac Apple Beef Stuffed Peppers – Serves Four

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

Apples.  An apple a day keeps the doctor away.  This fruit is a must since it can be used with any dish!  Typically since apples are used for sweet dishes I thought I would use it with something savory.  I love the mix of sweet and savory.  I’m obsessed.  Bonus part is that apples are loaded with nutrients; an apple contains fiber, vitamin-c, polyphenols (antioxidant components), and is suitable for those with diabetes due to its low glycemic index rating.  One raw sliced apple paired with something such as a nut butter can serve as an excellent snack.

I love hamburger type recipes in the spring but nothing too spicy or over flavored.  I created this recipe with the intention of satisfying my craving for garlic, cilantro, and apples.  For those wanting something without a bun or gluten base, a pepper is the right way to go, and it can be sweet or savory depending on the color.  To further assist in the mission of making a sweet and savory entrée, yellow/red/orange peppers are an excellent addition, and in this case an orange pepper was selected.  From an artistic standpoint, the color of the pepper and beef mixture is aesthetically pleasing.

stuffed orange pepper

INGREDIENTS

  • 4 large orange bell peppers; hollowed
  • 2/3 cup cilantro; minced
  • 1 small white onion; minced
  • 1 medium macintosh apple; diced
  • 2 tablespoons roasted (or non-roasted) garlic; minced
  • 1 pound beef
  • 2 whole egg
  • 1/4 cup gluten-free panko bread crumbs (a go to brand for me is Jeff Nathan’s Gluten-Free Plain Panko Flakes)

METHODOLOGY

  1. Pre-heat the oven to 425 degrees Fahrenheit.
  2. In a large bowl fold the cilantro, white onion, apple, and garlic into the beef.
  3. Add two eggs into the beef and mix.
  4. Scoop out portions of the beef mixture and fill each of the 4 orange bell peppers.
  5. Top the stuffed bell peppers with panko bread crumbs.  Place the peppers atop a non-stick baking pan or glass Pyrex container coated with coconut oil.
  6. Bake for 30-40 minutes until the meat appears cooked; if you want the peppers to be moist remove from heat earlier otherwise leave in and remove when the meat meets your desired color or firmness.
  7. Serve with potatoes, kale, or other yummy sides!  Or copy the sides used in the above photo which was a spiced broccoli/cauliflower mix and purple/Japanese sweet potatoes.
  8. Voila!

 

xxx – Sarah

 

Mango Grape Relish – Serves Four

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

With the weather finally warming up my taste buds are craving something sweet with a side of adventure.  I love dips, mixes, and relishes especially when in a bind. These days I have little time but I enjoy cooking at home and having leftovers for lunch (or breakfast) the next day at work.  Mangoes are my absolute favorite fruit – cannot get enough!  I could eat it with anything…  That is how I came up with this relish which is a perfect addition to protein dishes such as steak, chicken, fish, or even eggs. This recipe can even be utilized when in a bind during meal prep for a dinner party and can serve as a twist to a traditional starter such as guacamole.

There are many varieties of mangoes; my favorite type of mango is the yellow mango otherwise known as ‘ataulfo’ and ‘champagne.’  These mangoes are best during the early spring to mid summer months.  Mangoes such as this one contain high amounts of vitamins C and A as well as dietary fiber.  Like most fruits, mangoes are naturally free of fat, sodium, and cholesterol.

Mango Grape Relish

 

Mango Grape Relish 

INGREDIENTS (raw & fresh)

  • Yellow mango (1 whole); diced
  • Red grapes (1/2 cup); sliced in half
  • Cilantro (1/3 cup); minced
  • Yellow onion (1/4 cup); minced
  • Lime (1/2 whole); juice
  • Avocado (1 whole); diced
  • Heirloom tomato (1 whole – small); diced

METHODOLOGY

  1. Combine the mango, grapes, cilantro, onion, avocado, and tomato in a bowl then mix.
  2. Add the lime juice atop the ingredients and toss.
  3. Serve with chips, crudités, or even atop of a skirt steak (as seen in the photo below).
  4. Smack those lips together and enjoy!

Mango Grape Relish atop a Skirt Steak

 

xxx – Sarah

Roasted Bone Marrow Treats – Serves Two

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

…this is NOT for your dog.  Let’s start over.  Bone marrow is a delicacy that is starting to grace more and more menus.  A few months back I went to the Purple Pig in Chicago and had their ‘Roasted Bone Marrow with Herbs.’  Initially I did not notice the dish on the menu but noticed several tables ordering this item  and oh-ing/ah-ing.  I then realized, I had to try it, now here we are…

Bone marrow is no longer taboo to many.  As society begins to embrace various eating lifestyles such as that of a caveman or woman we are starting to realize that they were onto something.  In other words, bone marrow truly is good for us!  Bone marrow is mostly composed of fat, a minimal amount of protein, and vitamins/minerals.  Bone marrow is noted to contain vitamin-A, iron, and phosphorus.  The content of bone marrow makes for a good addition to your diet since it may assist with strengthening bone, improving iron counts for those deficient or experiencing extreme menstrual cycles, and healing of wounds/assisting with skin integrity.

Roasted Bone Marrow

Roasted Bone Marrow served with Parsley & Caper Salad

INGREDIENTS

  • Bone marrow (3 – can be halved or whole)
  • Parsley (chopped; 2 cups)
  • Shallots (minced; about two sections)
  • Lemon juice (from 1/2 large lemon)
  • Olive oil (2 tablespoons)
  • Capers (2 tablespoons – drained)
  • Mary’s Herb Crackers (gluten-free)
  • S&P

STEPS

  1. Preheat the oven to 400 degrees Fahrenheit.
  2. Pop in the bone marrow either whole or halved on a cooking sheet and cook for 15-20 minutes.
  3. Portion and prepare each ingredient as listed.
  4. Toss into a mixing bowl the following: parsley, shallots, capers, olive oil, and lemon juice.  Mix well.
  5. Add S&P to taste.
  6. Scoop out the marrow and place atop the salad to eat OR serve the salad with marrow on crackers.  You cannot go wrong with either method.
  7. Then when you’re done…  clean off the bones to make sure there is no salt or residue from the salad AND give to your canine!
  8. Now both you and the pup can be delirious together.

As the food connoisseur that you are it is important to remember balance.  You can have your cake and eat it too – same applies for bone marrow.  There are good sides and bad sides.  For the most part, I will sing its praises because like anything else, consume wisely and do not overindulge.

 

xxx – Sarah

Glazed Kale with Crisp Apples – Serves Two

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

Side dishes are like Robin to Batman.  This side is my newest obsession because it’s easy to make and delicious (aka practically a dessert).  Everything is simple from the methodology to the ingredients.

Apples are perfect for the fall especially since the majority of us seem to get knocked down by the common cold.  Ever hear the term, ‘an apple a day keeps the doctor away?’  So true.  Apples are composed of lots of fiber and vitamin-c!  Rather than to pop a vitamin-c tablet, grab an apple, get your nutrients!  Question: What is a better way to get your nutrients in and properly absorbed?  A) Vitamin Tablets OR B) Actual Food Sources?  The answer lies on the bottom of this post…  Hope ya get it right!

photo2
Ingredients:

  • Tuscon Kale (leaves; 3 c)
  • Honey Crisp Apple (diced; 1 pc)
  • Bacon (halve; 5 long slices)
  • Carrots (grated; 1/4 c)
  • Red pepper flakes (to taste)
  • Sea Salt (to taste)

Methodology:

  1. Heat up a pan under medium heat then add the bacon.  Cook as usual until each side is slightly crisp.
  2. Toss in the kale leaves and lower the heat slightly.  Stir from time to time until all the leaves look evenly oiled.
  3. Add the last two main ingredients – apple pieces and grated carrot.  If you want some extra flavor and tang – add some red pepper flakes and sea salt.
  4. Mix well then strain out the excess oil (bacon residue).
  5. Plate and serve with a carnivore or vegetarian entree (I opted for chicken – great pairing).
  6. Din din is served.  Enjoy!

ANSWER:  Actual food versus vitamins is better absorbed but in the end it comes down to who you are simply and your financial and situational constraints.  Your body benefits from actual food due to the extra nutrients absorbed such as antioxidants, fiber, and micronutrients.  Also, you body craves tastey things, feed it well!  Investigate and find foods you love then research methods of preparation that are doable based onYOUR lifestyle.  Also, sometimes actual food can be more cost effective, especially if meals are planned ahead to maximize fresh ingredients.  If you’re on the go and really cannot eat properly – then perhaps consider a vitamin but keep in mind that the dosage and monitor for possible toxicities.  Some brands are better than others – so inquire within!  If you eat actual meals or snacks PLUS a vitamin, you could be overdoing certain micronutrients that could be harmful to your kidneys!  It is always good to know what nutrients make up your typical meals!  The most dangerous vitamin toxicities are A, D, and B due to their excessive availability in foods (ie – if a vitamin is taken in conjunction to meals and snacks, your risk is higher for toxicity).  If you have concerns about your intake – inquire with a dietitian or other professional for a nutrient analysis.  Micronutrients are important BUT like anything else, too much can do more harm than good.

xxx – Sarah

Coconut Crusted Shrimp and Shredded Cabbage Salad – Serves 2

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

Seafood Galore.  Lately all I want is seafood and more of it.  Nothing wrong with that…  You’ve officially got the ‘Dietitian Stamp of Approval’ if you’re in the same boat.  Work has been insane but awesome.  Sometimes it is almost impossible to even reach for my phone and snap up photos of awesome meals.  Anyhow I am finally sitting down, sharing my meals again, and writing the recipes along with a snapshot of how healthy it is!

This recipe is relatively simple and easy.  It is also HEALTHY.  Score.  Cabbage is a great addition to meals.  It can be used raw or cooked.  In this recipe, it is raw, but delicious.  There are a multitude of colors to choose from such as white, green, or red/purple.  I’m partial to red but was feeling partial to green for this particular creation. 

Cabbage is a cruciferous vegetable loaded with antioxidants, cancer preventive elements, and anti-inflammatory properties (cardiovascular, endocrine, and digestive).  The nutrient composition of this superfood item make it sought after aka who doesn’t want something pretty much calorie-free and loaded with minerals/vitamins?  For those of you looking to boost your intake of individual elements such as vitamin-K, maganese, vitamin-A, folate, vitamin-B or fiber – choose cabbage!  If you’re taking a medication such as warfarin/coumadin that interacts with vitamin-K it is recommended to watch your intake of cabbage and be consistent otherwise your medication won’t work as planned! 

image

COCONUT CRUSTED SHRIMP

  • Raw, jumbo shrimp (1 pound) – devien and peel if not already deviened and peeled.
  • Raw, egg (single) – beat well in a bowl
  • Coconut flour (1/4 c)
  • Raw, coconut flakes (1/2 c)
  • Coconut oil (to coat a frying pan)
  1. Set up your ingredients: beaten egg in a bowl, coconut flour on a small plate, and coconut flakes on a separate small plate or the same plate.
  2. Squeeze out the excess moisture from the shrimp.
  3. Heat up a frying pan (medium heat)and add coconut oil to coat the pan as appropriate
  4. Dip each shrimp into the bowl with egg then quickly dip lightly into the flour and finish with a strong coating of coconut flakes.  Repeat for each individual shrimp. 
  5. Place all shrimp on the frying pan and heat.  Sear each side for about 2-3 minutes until a golden brown color is noted.  Finalize each side with a quick 1 minute sear.
  6. Remove the shrimp from heat and set aside.

SHREDDED CABBAGE SALAD (ingredient amounts depend on how hungry you are but feel free to refer to the portions as listed if desired)

  • Raw, cabbage (3 c) – shred up and chop into slivers
  • Raw, kale (2.5 c) – chop
  • Raw, cherry tomatoes (1 c) – slice into halves
  • Raw, avocado (whole pc) – halve and dice as able
  • Raw, carrots (1 pc) – shred into strands
  • Raw, cucumber (1/4 of a whole large pc) – chop or dice
  • Dressing: red wine and apple cider vinegar (don’t tell your date)
  • Salt and Pepper to taste
  • Raw, coconut flakes (as desired)
  1. Distribute the cabbage and kale into bowls.
  2. Toss in the tomatoes, avocado, carrots, and cucumber.
  3. Mix the ingredients well.
  4. Time to add the magic aka dressing: drizzle red wine over the ingredients and then double the drizzle amount for the apple cider vinegar.  Or if you’re super ready for an awesome night, do the opposite, double up on the red wine…
  5. OPTIONAL: sprinkle salt and pepper to taste
  6. Place the shrimp atop the salad and sprinkle some coconut flakes for extra pizzazz.
  7. Kahhhbooom!  Enjoy!

xxx – Sarah