The Fitness Guru

Kale Salad that rocks my world

Jason and I eat this twice a week. My best friend, Melissa, a holistic health counselor, shared it with us. Says she got it from a really good restaurant in Park Slope. A fine example of how super-tasty things aren’t always fatty!

1 head of Kale
Pecorino Romano (or similar)
Olive Oil
Lemon Juice
Red Pepper Flakes

De-stem the kale and chop it up. Add a little grated cheese, 1-2 tablespoons of olive oil, juice from one lemon and a few shakes of red pepper flakes. Mix it up. Eat it up. Yum. (no need for salt because the cheese has some in it. Add pepper if you so desire.)

Kale is unbelievably good for you. Stay trim and nourish yourself with disease-fighting, age-defying antioxidants and…..it will kepp you regular if you know what I mean.

Enjoy!

People seem to really like the idea of smoothies. Maybe it takes us back to milk shakes. The problem with most smoothies is that they are not that far removed from desserts: they are chock full of extra sugar and calories. So when we get to the middle of Monday afternoon and we need that little boost, we end up reaching for a sugary meal substitute that will only leave us feeling more depleted.

But here is a recipe for a smoothie that will give you a little burst of energy without that let down afterward. If the pineapple juice is still too much sugar for you, replace it with water. I like a little bit of pineapple juice because wheatgrass is not my favorite flavor (though I love the effect it has on my body.
Give it a try. Let me know what you think.
(2 servings)
- 1 tbsp wheatgrass powder
- 1 avocado
- 1 tbsp vanilla protein powder
- 2 cups fresh pineapple juice
- squeeze of honey to taste

Remove the flesh from the avocado and place with the rest of the ingredients in a blender. Blend until smooth. Pour into glasses and serve. Wipe mouth with napkin.

In celebration of Mom, here is a quick recipe idea for Sunday Brunch:

Mini Mushroom and Turkey Sausage Quiche

Ingredients:

8 ounce(s) turkey breakfast sausage , removed from casing and crumbled into small pieces
1 teaspoon(s) extra-virgin olive oil
8 ounce(s) mushrooms, sliced
1/4 cup(s) sliced scallions
1/4 cup(s) shredded Swiss cheese
1 teaspoon(s) freshly ground pepper
5 eggs
3 egg whites
1 cup(s) 1% milk

Directions:

Position rack in center of oven; preheat to 325°F. Coat a nonstick muffin tin generously with cooking spray.
Heat a large nonstick skillet over medium-high heat. Add sausage and cook until golden brown, 6 to 8 minutes. Transfer to a bowl to cool. Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer mushrooms to the bowl with the sausage. Let cool for 5 minutes. Stir in scallions, cheese, and pepper.
Whisk eggs, egg whites, and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup.
Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.

And, as a tribute to siblings everywhere, please enjoy:

Yes, Mexico has been in the news lately but not necessarily in the greatest light. In celebration of Cinco de Mayo, we would like to turn the spotlight back on some of the fun things that make Mexico so fantastic! (Don’t miss the soccer clip at the bottom! Seriously!)

Tilapia Tacos with Peach Relish
Yield: 4 servings (serving size: 2 tacos and about 1/2 cup salsa)

Ingredients
SALSA:
2 cups finely chopped peeled peach (about 2 medium)
1/2 cup finely chopped red onion
2 tablespoons chopped cilantro
1 tablespoon fresh lime juice
1/2 teaspoon kosher salt
1/8 teaspoon ground red pepper
1 jalapeño pepper, seeded and finely chopped
1 garlic clove, minced

REMAINING INGREDIENTS:
1/2 cup panko (Japanese breadcrumbs)
1/2 teaspoon kosher salt
1/4 teaspoon ground red pepper
1 pound tilapia, cut into 2-inch strips
Cooking spray
8 (6-inch) corn tortillas
Preparation
To prepare salsa, combine first 8 ingredients in a medium bowl. Let stand 30 minutes at room temperature.

Preheat oven to 375°.

Combine panko, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a medium bowl. Add fish to bowl, tossing to coat. Place fish in a single layer on a baking sheet coated with cooking spray. Bake at 375° for 10 minutes or until desired degree of doneness, turning once.
Heat tortillas according to package directions. Divide fish and salsa evenly among tortillas.

Okay, the weather is all over the place. But the weekend got me in the mood for Summer and EVERYTHING thta brings with it: the sun, the fun and the food. I found this great recipe for Shrimp Ceviche.

Before I start getting the feedback, yes, shrimp are high in cholesterol. But they can serve to increase the ratio of HDL to LDL (good to bad cholesterol) and lower your triglycerides. As for the papaya, the bell pepper, the limes, the oj– let’s just say they are all kinds of goodly nutrients to bump your health just a little. Enjoy!!

Ingredients
2 pounds small shrimp, peeled, steamed for two minutes and cooled
1 red onion
1 red bell pepper
1 small bunch cilantro
1 cup passion fruit juice
1 cup orange juice
2 limes
1 large papaya
salt and pepper

Cooking Directions
Place lightly cooked shrimp in a large bowl. Set aside.
Peel and thinly slice the red onion, cutting into a julienne. Cut the red pepper in a similar fashion and set aside. Pluck the cilantro leaves and set aside.
Combine passion fruit juice and orange juice in a mixing bowl. Squeeze the lime juice and combine with the shrimp. Allow to marinate for 10 minutes.
Cut the papaya in half, cutting through the center, lengthwise. Remove and discard the seeds and place the papaya on a platter.
Pour half the passion fruit-orange juice over the shrimp and allow to marinate five minutes longer. Add half of the red onion, red pepper and cilantro leaves to the shrimp. Season with salt and pepper.
Place the shrimp into the papaya and top with the remaining onion, pepper and cilantro. Serve immediately.

So we have our first Community submission in response to the post, Healthy Foods.

Charity writes:

Here’s a yummy PUMPKIN pudding (tastes like the inside of a pumpkin pie-yum!)
1/2 c sugar
1 tsp cinnamon
1/2 tsp salt
1/4 tsp ground ginger
1/4 tsp cloves
2 large eggs
1 15 oz can pure PUMPKIN
1 12 oz can evaporated milk (non-fat or 2%)
Preheat oven to 350. Mix sugar, cinnamon, salt, ginger and cloves in a small bowl. Stir in pumpkin and sugar-spice mixture. Mix in eggs then slowly add evaporated milk. Pour into shallow greased baking dish (deep dish glass pie pan works well). Bake in a preheated oven for 350 degrees for about 30 minutes, keep close eye on it. Don’t overbake, the center should be slightly wiggly. Cool and enjoy at room temperature or refrigerate for later use.

Think of it as a healthy treat. And check out her blog.

If you have an idea or recipe that you would like to submit, please do so.

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