Food to keep you fit, lean, healthy and on track.

Cucumber Noodles with PB2 Peanut Sauce

Cucumber NoodlesPeanut butter is something I have to limit or I go nuts with it. It’s a good thing to have in your diet but not in excess.  So when someone mentioned PB2 to me recently I had to check it out.  You are basically getting powdered peanuts without all the oil that makes peanut butter high in fat and calories.  2 Tablespoons of PB2 yeilds 45 calories, 5g carbs and 5g protein.  So while it’s not the same as traditional peanut butter, this works great as a substitute.  I used it in one of my new favorite snacks, Cucumber Noodles with Peanut Butter Sauce but this would also be amazing with grilled chicken (on skewers even  – kids love that!). This is a erally light snack that still provides some decent protein (10g from the PB2).

For the Peanut Sauce:

  • 4 tbsp PB2 peanut butter powder
  • 2 tbsp rice vinegar
  • 2 tbsp tamari (or light soy sauce)
  • 2 tsp sesame oil
  • 2 tsp honey (or agave syrup)
  • 1 tsp fresh lime juice
  • 1 clove garlic, minced
  • 1 tspn grated ginger
  • 1/3 cup warm water

For the Cucumber Noodles:

  • 2 large seedless cucumbers
  • 1/3 cup chopped fresh cilantro, for garnish
  • 1/3 cup chopped peanuts(optional)

In a large bowl, combine PB2 peanut butter powder, rice vinegar, tamari, sesame oil, agave, and lime juice. Whisk, and then add in garlic, ginger, and red pepper flakes. Whisk in the warm water until sauce is smooth.

Using the julienne blade on a mandolin or your handy Julienne Peeler… Carefully run a cucumber down the blade to form noodles. I like to keep some of the skin on to keep the dish looking colorful.

Recipe adapted from Two Peas and Their Pod

Blueberry Key Lime Smoothie

Blueberry SmoothieGetting tired of your post workout smoothie? Here’s a fresh take on a protein smoothie that will get you excited about them again.  Not everyone is a smoothie style person, I get that.  But this is also a great recipe to use for kids ice pops (or your own) for a hot weather summer treat that won’t do the kind of damage a milkshake will. Full of antioxidants and protein to get you through the rest of your morning.

Ingredients:

  • 1 Cup Frozen Blueberries
  • 1 Cup Unsweetened Vanilla Almond milk
  • 1 Scoop Vanilla protein powder (Or A small container of plain greek yogurt)
  • 1/4 cup walnuts
  • 2 Key Limes (Regular limes work too but I like the zesty flavor of these)
  • 1 Cup ice

In a blender, combine and blend until ice is smooth.  Squeeze half a key lime on top and enjoy.

 

 

 

Cucumber Feta Salsa Recipe

Cucumber Feta SalsaIt’s creeping up on summer time when we gather for barbecues and dinners outside with friends and family.  Lots of times that means heavy potato salads and creamy dips with your summer favorites.  This is a tried and true recipe I have made for years and is always a hit.  It works like a salsa but can also be used as a side dish and goes really well with barbecued chicken or greek seasoned pork dishes.

Ingredients:

  • 2 large cucumbers, seeded and diced
  • 1/2 red onion diced
  • Fresh Dill, chopped
  • 1/2 cup Low Fat Feta Cheese
  • 1/2 Lemon squeezed for juice
  • salt & pepper to taste

Directions:

Peel and seed your cucumbers. I used a spoon and just scrape the seeds out.  I like to leave some of the skin on for color (just make sure to clean them well first or opt for those English Cucumbers). Dice these, your onions, dill and combine in a bowl.  Toss in your lemon juice, Feta cheese s&p and chill.

I like to serve these with healthy chips (pictured are Organic Blue Corn Flax Seed chips) or just as a side dish with chicken or pork.

Makes enough to share with several people!

Barbecued Chicken & “Zoodles”

barbecued chicken and zoodlesZoodles? What? Before you run away, I want to tell you about zoodles. They are my new favorite thing. I found a recipe online that called for zoodles and went on an investigation because if there’s a healthy way to get around using pasta, I’m going to do it.  Zoodles are noodle shaped zucchini strips.  There are fancy zoodle making machines at Williams Sonoma that make lovely spiral zoodles but I found a julienne peeler that does the same thing.  You can also use a Mandolin with a julienne blade.  The beauty of these are that they cook in literally 2 minutes are are really healthy and delicious. You can use them with any Italian style dish or just as side for any meal you make.  Here I paired them with barbecued chicken for a high protein healthy meal. 

Ingredients:

  • 2-3 large zucchini
  • 2 cleaned chicken breasts
  • 1 lime (for lime juice)
  • 1 tsp extra virgin olive oil
  • salt & pepper to taste
  • 2-3 Tbsp Barbecue sauce
  • Red pepper flakes

Directions:

Season chicken and brush with half your barbecue sauce. On a pre-heated grill, cook until one side is sufficiently grill marked and flip. Brush with remaining barbecue sauce.

For Zoodles: Wash zucchini and cut off both ends. Using your julienne peeler, run down length of zucchini on 4 sides, leaving the seeded portion in tact.  Collect zoodles in a bowl.  Once your chicken (or whatever protein you’re cooking) is about done, place olive oil, pepper flakes, half a lime squeezed and black pepper in a pan on medium heat.  Add zoodles and saute for 1-2 minutes under tender.  They cook fast so be ready.

Serve together with lime wedge.  Makes two servings.

Breakfast Turkey & Egg Cups

turkey egg cups recipeIt’s Easter next week and if you celebrate it, you may be planning on making Brunch for the family! The sweet temptations and high fat foods that accompany holiday gatherings can sometimes be a bit overwhelming.  Here’a great little recipe I found and tested out this past weekend that would be great for a gathering (because you can make a bunch at once and they look pretty) but you can also just make a couple for a quick breakfast on the weekend.  I refrigerated the leftovers and reheated for a high protein snack later in the day.  Worked like a charm! Here are the instructions for making a set of 12 but I made 4 and it worked just as well. A friend of mine suggested using ham for this recipe and that sounds great too – just be aware of the sodium and calorie changes if you try it.

INGREDIENTS:

  • 12 1-oz slices deli turkey breast
  • 1/2 cup shredded low-fat cheddar cheese
  • 1/4 cup chopped green onion
  • 12 eggs
  • Fresh ground pepper to taste

INSTRUCTIONS:

  1. Preheat oven to 400°F.
  2. Cut parchment paper into 12 4-inch squares. Arrange 1 piece of parchment in each of 12 muffin cups.
  3. Place 1 slice of turkey breast over parchment in each cup, using fingers to line cups with turkey. Divide cheese and onion evenly among cups, then break 1 egg into each. Sprinkle evenly with pepper.
  4. Bake on middle rack of oven for 18 to 20 minutes, depending on desired firmness of yolk.

I found that if they were placed too close to the heating coils the edges of the turkey got pretty crispy (but I also used peppered turkey so perhaps that was my problem).

Nutrients per cup: Calories: 105, Total Fat: 6 g, Sat. Fat: 2 g, Carbs: 1 g, Fiber: 0 g, Sugars: 0.5 g, Protein: 12 g, Sodium: 274 mg, Cholesterol 227 mg

Recipe from Clean Eating Magazine