Tag Archives: antioxidants

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

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