Tag Archives: gluten-free

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

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