Tag Archives: antioxidants

Fudge Brownie Drops – Serves 5+

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

I had the whole weekend to work on my letter of intent for doctoral school but…  I had a craving for brownies which took over my Saturday.  Whoops, yet so worth it.  I had lots of fun creating this recipe using what I had at home and did lots of tasting during (too much).  Best part is that these brownies are gluten and dairy-free aka WINNING.  

Unsweetened cocoa powder packs a bitter but powerful taste and is a pure form of chocolate.  This powder is packed with antioxidants called polyphenols which are also found in another favorite item of mine — red wine.  Polyphenols are known to help reduce cancers as well as lower blood pressure and effects of aging.  Cocoa powder is a natural stimulant thus if you need an extra boost in the morning – sprinkle some into your coffee or oatmeal!  Lastly, cocoa powder contains a natural antidepressant called phenethylamine that mimics the natural ‘high’ experienced post exercise.

FullSizeRender_2

Ingredients:

  • 1 cup chocolate chips, melted
  • 1/2 cup unsweetened cocoa powder
  • 3 tbsp coconut flour
  • 2 eggs
  • 1/2 cup almond butter (or other nut butter)
  • 2 tbsp avocado, fresh
  • 1/3 cup coconut milk (light)
  • 1/3 cup coconut oil, melted
  • 6 large medjool dates, mashed with the pits removed
  • 2 tbsp coconut flakes (unsweetened)
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1 tsp vanilla
  • Pinch of sea salt
  • Pinch of cinnamon

Methodology:

  1. Pre-heat the oven to 350 degrees Fahrenheit.  In a blender combine the melted chocolate, eggs, coconut oil, and coconut milk, then pulse well.  
  2. Fold in the remainder of the ingredients – cocoa powder, coconut powder, almond butter, avocado, dates, baking powder, baking soda, vanilla, and salt.  Pulse well until all the ingredients are one uniform batter.  
  3. Try to refrain from tasting so you have enough to actually cook!
  4. Line a cooking sheet with parchment paper and use a tablespoon to drop the chocolate batter.  Leave about a quarter sized space between each drop.
  5. Cook well for 20-25 minutes until you can insert a toothpick and remove it clean.
  6. Serve when trying to distract someone…  Works every time.  
Ready for baking!
Pack/seal in a mason jar!

xxx – Sarah

 

Vanilla Candied Brussels and Pistachio Peppered Beef topped with a Poached Egg – Serves 4

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

I can pretty much add an egg to everything…  And I do.   As previously mentioned, throw out the notion that eggs and their yolks are bad for you…  Totally yesterday’s news.

Egg yolks contain MORE nutrients than an egg white.  Egg whites have fewer calories and protein compared to the whole egg.  However the yolk provides extra protein along with micronutrients that include iron, phosphorus, zinc, and folate, and the fatty vitamins (A, D, E, and K).  The B-complex vitamins found in whole eggs include biotin, selenium, and choline which are crucial during the creation of the human nervous system as well as its maintenance throughout the lifespan.  

These are two incredibly easy recipes to make and/or keep for leftovers during the week.  As I always say, leftovers always taste best, plus you don’t have to lift a finger.  Basically I made both recipes and then consecutively layered them with a poached egg on top.  This can be made at breakfast, brunch, lunch or dinner…  Brunch was my poison of choice.

Topped off with a Poached Egg for the Win
Vanilla Candied Brussels
Pistachio Peppered Beef

Vanilla Candied Brussels

Ingredients: 

  • 1# Brussels sprouts, quartered
  • 1/4 cup balsamic vinaigrette
  • 2 tbsp vanilla extract
  • 1 tbsp ground black pepper
  • 1 tsp sea salt
  • About 1 tbsp/enough to grease a cooking sheet – coconut oil or EVOO

Methodology:

  1. Pre-heat the oven to 400 degrees Fahrenheit.
  2. Grease a cooking sheet with coconut oil or EVOO.
  3. In a mixing bowl combine the Brussels sprouts, vinaigrette, vanilla extract, and spices, then lay out evenly on the cooking sheet.
  4. Roast in the oven for 20 minutes or until desired texture is achieved (less than 20 minutes for more moisture or greater than 20 minutes for crispiness).  At the cooking half point, utilize a spatula and lightly toss the Brussels to ensure that all sides are cooked well.
  5. Remove from oven, set aside for use, or cool down and store.

 

Pistachio Peppered Beef

Ingredients:

  • 1# beef, ground (98% lean)
  • 1/2 cup yellow and red bell peppers, diced
  • 1 small yellow onion, diced and minced
  • 1/4 cup cilantro, minced
  • 1/4 cup pistachios (make sure all the shells are removed – you don’t want broken teeth)
  • 2 sweet potatoes, diced/minced/chopped
  • 2 tbsp garlic, minced
  • About 1 tbsp/enough to grease a frying pan – coconut oil or EVOO
  • Spices to taste (2-3 shakes):  Cumin, paprika, curry powder, red pepper flakes, garlic powder, and black pepper
  • Optional:  Salt

Methodology:

  1. Drizzle coconut oil or EVOO in a frying pan under medium-high heat.
  2. Toss into the frying pan onions, sweet potatoes, cilantro, and garlic, and mix well for about 3-5 minutes or until onions are golden.
  3. Add pistachios,peppers, spices, and ground beef to the pan.  Sautee for 10-15 minutes until beef is well cooked or has met an internal temperature of 160 degrees Fahrenheit (this is the minimum temperature set by the USDA to kill E-Coli).
  4. Set aside to add to a meal or cool down to store.

FullSizeRender

Poached Egg

Ingredients:

  • 4 whole Eggs
  • 2 cups water or just enough to cover the egg
  • 1 tsp white vinegar
  • Pinch of sea salt

Methodology:

  1. In a saucepan bring water to a boil then reduce to a simmer.
  2. Add a pinch of salt and white vinegar.
  3. Drop one egg in and using a large spoon whip the water around the egg in circular motion until the whites are close to the yolk.  Cook for about 2 minutes then remove and repeat with the remainder eggs.
  4. Serve atop the layered Vanilla Candied Brussels and Pistachio Ground Beef.
  5. Don’t forget to poke the yolk for extra taste!

 

xxx – Sarah

Citrus Salmon with Ginger Pickled Onions – Serves 3

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

I’ll be last to admit that I used to screw up cooking salmon…  I only recently mastered this skill after watching a cooking play-by-play while running on the treadmill and watching Food Network.  Anyways, ever since I’ve experimented with various ways to cook salmon, and this is my latest creation that legitimately has the perfect ‘wow’ factor.

FullSizeRender_2

I always tell clients to play up their diet with different proteins whether they are animal or plant-based.  For myself, I try to have fish twice/week and consume a Mediterranean style diet.  Fish is a high biological value (HBV) protein due to containing all essential amino acids.  Salmon is high in omega-3 fatty acids that are directly related to reduction of heart disease, increased immunity, improvement in mental function, and decreased bodily inflammation.

The new 2015-2020 Dietary Guidelines following the typical American 2000-calorie diet recommend to have at least 8 ounces fish/week  but the Mediterranean 2000-calorie diet recommend at least 15 ounces fish/week.  If you’re active, 65 years+, immunocompromised (cancer, pneumonia, etc.), and/or dealing with skin issues – eat more!

Marinade Prep
Tinfoil Makeshift Pan

Ingredients:

  • 1.25# salmon filet; with the skin on 
  • 1 tsp ginger; ground
  • 3 tbsp white vinegar
  • 1 tbsp garlic, minced
  • 1 orange; juiced (save some for garnish)
  • 1 medium white onion; diced or minced
  • 1 cup cherry tomatos; halved
  • 1 tbsp EVOO and enough to drizzle for cooking onions
  • 1 tbsp pumpkin seeds; raw and shelled
  • 2-3 shakes of black pepper; ground
  • 2-3 shakes of red pepper; flakes
  • To reduce cleanup – have tinfoil on hand to create a cooking pan (it works)

Methodology:

  1. Preheat the oven to 400 degrees Fahrenheit 
  2. In a skillet over medium-high heat drizzle EVOO and cook white onions until caramelized or golden in color.
  3. In a mixing bowl, combine all the spices, garlic, white vinegar, EVOO, juice of an orange, cherry tomatoes, and pumpkin seeds.  
  4. Remove the onions from the pan when finished and add to the ingredients from step two.  Mix all ingredients then pour over the salmon in a shallow bowl to marinate for 5 minutes.
  5. Create a oval pan out of tinfoil to roast the salmon.  I used a round cooking pan to help me get the shape formed.
  6. Transfer the salmon and juice/onion mixture to the tinfoil makeshift pan (make sure the skin is facing the bottom side).
  7. Insert salmon into the oven for 20 minutes or until it appears to flake or has an internal temperature of 145 degrees Fahrenheit.
  8. Remove the skin from the fish, garnish with citrus, and serve atop quinoa or rice.
  9. Time to feast!
FullSizeRender_3

Perfect lunch… Thumbs up!

xxx – Sarah

PS – If you’re like me and you want quality lunches; allow the salmon to cool down then pack for lunch in a microwaveable container.  Remember cooked salmon can be kept for about 4 days.

Garlic Peppered Asparagus and Brussels – Serves 4

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

Have you been getting enough greens?  According to the new 2015-2020 Dietary Guidelines it is recommended to consume 2.5 cups vegetables/day and within the week the intake of dark-green vegetables is 1.5 cups/week for the typical 2000-calorie American diet.  However if you’re anything like me and you’re active then I highly recommend more!  

This recipe is a sure way to reach your quota of dark-green vegetables.  In fact, it’s almost impossible to stop with one serving of these vegetables.

FullSizeRender_1

If you don’t already know asparagus have been deemed as a natural diuretic and aid in excretion of fluids.  This antioxidant and anti-inflammatory nutrient rich vegetable can be found in various colors such as green, purple, and white…  Some of benefits possibly include blood sugar reduction/decreased risk of type two diabetes, prevention of cognitive decline, assistance with food motility during digestion due to its fiber, and lowering the risk of heart disease.

Ingredients:

  • 1 pound asparagus; ends trimmed off
  • 1/2 pound Brussels sprouts; root trimmed off then halved
  • 1/4 cup pumpkin seeds; raw with shell removed
  • 1.5 tbsp garlic; minced
  • 1 tsp black pepper; crushed
  • EVOO – enough to douse vegetables

FullSizeRender

Methodology:

  1. Preheat the oven to 415 degrees Fahrenheit.
  2. In a bowl mix together all the ingredients listed above: Brussels sprouts, asparagus, pepper, pumpkin seeds, garlic, and EVOO.
  3. On a cooking sheet lay out the veggies.
  4. Roast in the oven for 20-25 minutes depending how crispy you want your vegetables.  Halfway through cooking use a spatula to move the veggies around so that they roast evenly.
  5. Serve with your protein and starch of choice.  As you can see I opted for a double portion of vegetables and paired with scallops (YUM x 100%).
  6. Happy bites y’all!

xxx – Sarah

Triple Bean Turkey Chili – Serves 6

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

Despite no longer living on the East Coast I’m still cold…  Texas is having quite the cold front this year and only feeds into my desire for hearty dishes.  When in doubt, chili can just warm anyone up, I promise.

This variation to chili is protein dense due to its content of three different beans (kidney, black, and chickpea) as well as lean ground turkey.  The dish is also antioxidant rich due to its ingredients such as peppers. 

Jalapeño peppers can be green or red in color and are a great source of vitamin-c.  These small peppers contain capsaicin aka ‘heat’ which stimulates endorphins/natural stress fighters.  Studies have begun to prove jalapeños may assist with appetite reduction and metabolism of fat.  

Bell peppers are also a great source of vitamin-c and beta carotene.  Bell peppers that are red in color are harvested longer and have the sweetest taste as well as the greatest nutrient content of the other colors (green, yellow, and orange).  Just like jalapeños these peppers are low in calories.

Triple Bean Power
Got Spices?!
Final product

Ingredients:

  • 1.25# lean ground turkey
  • 1 medium yellow onion; diced
  • 1 can (15 oz) black beans; strained and rinsed
  • 1 can (15 oz) chickpeas; strained and rinsed
  • 1 can (15 oz) red kidney beans; strained and rinsed
  • 1/4 cup cilantro, minced
  • 2 tbsp tomato paste
  • 1 medium jalapeño; minced
  • 1 large red bell pepper; diced
  • 1 cup beef or chicken broth (I used beef for extra flavor)
  • 2-3 shakes of the following spices: Tumeric, Cumin, Garlic Powder, Paprika, and Curry Powder
  • EVOO as needed for heating the stockpot
  • To Taste/Optional: 2-3 shakes of sea salt or regular salt

Methodology:

  1. In a large stockpot, drizzle EVOO under medium-high heat then add the yellow onions.  Sauté for 5 minutes or until slightly browned.
  2. Add the ground turkey and sauté for 5 minutes.
  3. Shake as needed with the following spices: turmeric, cumin, garlic powder, paprika, and curry powder (I did about 2 shakes of each).  Toss in both types of peppers.  Cook for 5 minutes.
  4. Add all three types of beans, cilantro, tomato paste, and beef broth – mix well.  Allow the combination to simmer under medium heat for 20 minutes.
  5. OPTIONAL:  Taste before serving and if needed add salt – absolutely not necessary for myself but some are quite the ‘salt-holics.’
  6. Remove from heat and garnish as needed with cilantro.
  7. Voila!

FullSizeRender

 

DISCLAIMER :: Don’t forget to wash your hands after handling jalapeños – no one needs their eyes to water or for their skin to burn!

 

xxx – Sarah

Pomegranate Spiked Strawberry Bacon Dates – Serves 7

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

The holidays are winding down but with the colder weather still upon us the parties continue thus New Years resolutions beware aka ‘damned if you and damned if you don’t.’   Who said you have to start the new year without a taste of heaven?  Just choose wisely try not to go back for seconds.  This is my favorite appetizer creation of 2016 so far!

Tips to prevent overeating:

  • Select a dessert plate whose diameter excluding the rim is 4-5 inchesIMG_4127
  • Only one plate serving aka only one trip to load the plate
  • Keep everything on the surface of the plate rather than creating piles
  • Food should not graze the rim (#thestruggleisreal)

 

Recently when visiting Gruene, Texas, I came across a fabulous shop called The Gruene Olive: Tasting Room – just opened about 2 weeks prior to Christmas and is the perfect space to grab a tasting and leave with goodies for families and friends.  This delicious recipe utilizes their Pomegranate – Quince White Balsamic Vinegar!

Benefits of Balsamic Vinegar:  1) Low in calories, high in antioxidants called polyphenols, and 3) Low in sugar/low glycemic index.

Ingredients
All wrapped and pricked
Final product minus one
The Gruene Olive

Ingredients:

  • 7 medjool dates; sliced into quarters
  • 9 slices of bacon; trimmed (remove the fatty white areas)
  • 3-4 large berries; sliced from the bottom up then halved
  • 2-3 tbsp pomegranate-quince white balsamic vinegar; for drizzling
  • Cooking tools recommended for best results and easy clean-up: parchment paper and toothpicks

Methodology:

  1. Preheat the oven to 400 degrees Fahrenheit.
  2. On a baking sheet place add a piece of parchment paper.
  3. Combine one strawberry slice with a medjool date slice then wrap with bacon.  Only use just enough bacon to wrap then cut and use the remainder of the bacon for the next date/strawberry combo.  After cutting the bacon and wrapping the date/strawberry then secure with a toothpick.  Repeat until all the dates are gone.
  4. Drizzle the wrapped dates with the balsamic vinegar.
  5. Cook for 25-30 minutes until browned or until the aroma cannot be resisted.
  6. Chew your way to heaven.

FullSizeRender-21
xxx – Sarah

 

Twice Baked Squash Bowls with Rosemary Steak – Serves 4

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

Hellllllooooo December!  Thought I would start off the colder weather with a hearty food post.  I love butternut squash and even more so when it is in spaghetti form!  It’s a great way to fool your kids, spouses, loved ones, and friends into eating something healthy.  

FullSizeRender-11

Spaghetti squash is a starchy vegetable that looks like spaghetti.  Its benefits are immeasurable; loaded with fiber, vitamin-A, vitamin-C, magnesium, and potassium.  Its caloric content for 1 cup plain ranges from 40-60 calories.  Meals are brightened with this addition since when cooked its flesh turns bright yellow or orange.  I often cube the squash or turn it into spaghetti by means of roasting.  A quick way for preparation is utilizing the microwave.  

 

Ingredients:

  • 3 sprigs of rosemary; minced
  • 1 medium-sized yellow spaghetti squash; halved into bowls with the pulpy insides and seeds scooped out
  • 3 tbsp pomegranate seeds
  • 1 pound skirt steak; cubed
  • 2 tsp ground black pepper (or as desired)
  • 3-4 tbsp olive oil to douse the steak (along with a drizzle to heat the frying pan)

Methodology:

  1. Pre-heat the oven to 425 degrees Fahrenheit.
  2. Top a cooking sheet with parchment paper.  Place the halved spaghetti squash (aka bowls) with its outside shell directly on the paper.  
  3. This step is optional but highly recommended – add a thin slice to the bottom of the squash bowls so they lay flat on the pan when roasting.
  4. Roast the plain squash in the oven for 30 minutes or until tender.
  5. Toss the meat with olive oil, black pepper, and rosemary until all pieces are uniformly covered.
  6. While the squash is roasting, heat up a frying pan with a drizzle of olive oil under medium-high heat and cook the meat until as desired (I prefer rare-medium).
  7. Add the pomegranate seeds to the meat and set aside.
  8. Remove the squash and scoop out half of the insides.  Add the insides from the squash to the meat mixture and mix well.  
  9. Evenly disperse the meat/squash mixture into the bowls and return to the oven for 7-10 minutes.
  10. Remove from heat and cool for a few…
  11. Pop open a bottle of full-bodied red vino and enjoy!

FullSizeRender-13

Disclaimer…  I recently started a membership with Club W which is an interesting way to learn about wine and its recommended food pairings.  It customizes wine recommendations based on a little test that you complete based on your taste preferences.  If you are tight with time this is a great way to get bottles that are fan favorites and well-priced ($16/bottle).  Best part is – its delivered to your doorstep!

 

xxx – Sarah

Pickled Cucumber Avocado Salad – Serves 6

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

Tables during football parties and fall gatherings tend to be filled with wonderful dishes that are usually heavy, fried, and/or cream based…  I encourage you to change it up with this pickled dish.  Everyone loves a good pickle – therefore why not spruce things up with some color and a powerful taste?  Also, this dish is vegetarian, gluten-free, kosher, and dairy-free for your guests who may follow certain dietary specifications.

One of the ingredients utilized in the dish for the ‘pickling’ was mustard seeds derived from mustard plants which are sparse looking yellow dandelion-like delicate flowers.  The flowers can be added to a bouquet for color and variety, or they can be matured to form brown pods which hold the seeds and are removed before they can further ripen/burst.  The mustard plant leaves and stems are also edible like any other greens.

When added to the pickled mixture the seeds add a nutty taste to the dish.  There are several variations to the seeds – those white and brown in color are commonly used for pickling.  These seeds may be little but they pack quite a punch.  The seeds are filled with phytonutrients, minerals, vitamins, and antioxidant properties.  Notable benefits include their high content of essential oils and plant sterols which may play a role in lowering blood cholesterol levels.

Pickled Cucumber Salad

Ingredients:

  • 3 cucumbers; thinly sliced
  • 1 small, sweet yellow onion; sliced, diced, and slivered into various sizes
  • 1 cup, white vinegar
  • 2 tsp brown mustard seeds, whole
  • 1/4 cup coconut oil
  • 2/3 cup sugar
  • 1/4 cup mango, diced or chunks
  • 1 cup yellow/red/green bell peppers; minced (variety is optional)
  • 3 tbsp apple cider vinegar
  • 1 avocado, diced

Methodology:

  1. In a medium saucepan over high heat combine the pickling ingredients, brown mustard seeds, sugar, coconut oil, vinegar, salt, and sugar, then bring to a boil.  (If you prefer your onions cooked like I do – add the onions to the pickling ingredients otherwise they can be added later.)
  2. Remove the pickled mixture from heat and set aside for 20-30 minutes.
  3. In a large bowl, combine the cucumbers, peppers, mango, and onions (if not cooked in step 1).
  4. Stir the pickled mixture into the large bowl with the cucumbers.
  5. Chill mixture for a minimum of 3 hours to overnight for a delicious yet tangy taste.
  6. Prior to serving add the diced avocado into the mixture and toss.
  7. Time to get pickled!

xxx – Sarah

Cashew Pesto – Serves 12

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

Whatcha know about pesto?  Well if you’re anything like me you know pine nuts are a staple in it…  Now again, if you’re anything like me, you know you want a lower cost ingredient.  This is an awesome twist to one of my favorite meal additions that is packed with powerful flavor.

Now instead, of pine nuts, opt for cashews.  Even raw, these nuts are packed with buttery flavor and are super chewy thus giving your mouth a mini workout.  Cashews are a great source of unsaturated fat which basically means they help to reduce the bad cholesterol (LDL) and instead help increase the good cholesterol (HDL).  Cashews also have other nutrients such as micronutrients and vitamins.  If you are taking blood thinners such as Coumadin/warfarin use discretion since these nuts are a great source of vitamin-K.

This recipe is officially a staple in my meals as of recent.  Not only does it taste good warmed up with a meal but it also tastes good cold served with crudités and or crackers.  Therefore make pesto for your family and friends during Thursday Night Football (TNF) – it is a crowd pleasure that shocks your taste buds!  So far, I have made this with shrimp, steak, and chicken as a garnish topping or I have mixed it into my vegetables for extra flavor.  My taste testers prefer the pesto warm and so I shall say that is the majority consensus currently.

pesto = heaven

pesto = green, edible version of heaven

Ingredients:

  • 1/2 cup cashew nuts (soaked overnight or for a least 1-2 hours prior to making the recipe)
  • Handful or 1/2 cup basil (preferably fresh)
  • Handful or 1/2 cup parsley (preferably fresh)
  • Juice of 1 lemon
  • 1 clove of garlic
  • Zest of 1 lemon
  • 1/2 cup coconut oil
  • To taste: black pepper and sea salt

Methodology:

  1. Remove cashew nuts from the refrigerator, drain from water, and add to a blender.
  2. Add the basil, parsley, lemon, lemon zest, cloves, and oil to the blender.
  3. Blend on low and increase the speed until the mixture is uniform but retain some texture.
  4. Taste and then add spices (salt and pepper) as desirable.
  5. Serve cold or serve hot as a garnish as shown above…  The recipe for the shrimp and vegetable side are to come – stay tuned.
  6. Happy chow down!

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