Bear with me here.  This sounds fancy but really it’s a twist on a traditional Caesar Salad.  I love them, but the heavy dressing is something worth avoiding at restaurants due to it’s heavy calorie and fat content.  A simple salad can turn into an 800+ calorie meal quick.  I firmly believe there is a way to make ANY dish healthier without sacrificing flavor or experience.  Living healthy doesn’t have to mean denying yourself things you enjoy, you just have to find ways to make them fit your lifestyle.  Enjoy!

Dressing:

• 1 tbsp dijon mustard
• 1 tbsp plain greek yogurt
• 1/4 cup champagne or white wine vinegar
• 1 tbsp extra virgin olive oil
• cracked black pepper

Whisk all ingredients together and set aside.

Ingredients for Salad / Eggs:

• 2-3 large eggs (poached or hard boiled)
• 1 head of romaine cut in half length wise
• 1/4 cup sliced or diced red onion
• Black pepper

To poach eggs in the microwave, put 1/2 cup cold water in a 2 cup glass measuring cup. Crack 1 egg into the water.  Put in the microwave (cover with a paper towel) and cook for 55 seconds.  Cooking time may vary but this worked perfectly in my 1100 watt microwave. Once done let sit for 30-60 seconds, be REALLY CAREFUL TAKING IT OUT OF THE MICROWAVE.  I have seen a poached egg explode so keep your face away from it. Spoon egg out of the water onto a waiting dish.

Spray flat side of romaine with cooking spray (olive oil or coconut oil), sprinkle with pepper and lay flat side down on a hot grill or grill pan.  Cook for 2-3 minutes or until top leaves just start to wilt.  Lettuce should have nice grate marks on the flat side when done.

Lay on a play and top with poached eggs (cut in half), red onion, pepper and drizzle with dressing.

 

In the warmer months I switch from my usual hot oatmeal to chilled overnight oats.  This base recipe can be adapted to your tastes and can be bumped up with extra protein once it’s ready.  Packed with superfood chia, flax and blueberries plus the nutrition dynamo oatmeal, this breakfast packs a nutrient dense power breakfast. Add chopped almonds or walnuts, sliced banana or a half scoop protein powder in the morning to customize your morning fuel.

Ingredients:

• 1/2 cup rolled oats
• 1 cup unsweetened almond milk
• 1/4 tsp cinnamon
• 1/4 tsp vanilla
• 1 tbsp chia seeds (I prefer ground chia)
• 1 tbsp ground flax seeds
• 1/4 cup blueberries

Directions:

In a container mix all ingredients together and cover.  Store in the fridge overnight.  In the morning add any extras depending on whether it’s a pre or post workout meal.

This recipe is a bit of a creation inspired by something sent to me by my fellow coach Jodi and my obsession with making homemade pesto.  I love fresh herbs and now that the weather is warmer I am enjoying adding them to my meals. This one sounds like a lot of work but it’s pretty quick to put together. Enjoy!

Tools needed: Food processor or high speed blender.  Spiralizer tool or julienne peeler. You can find inexpensive spiralizers at Kroger or Bed Bath & Beyond.  From a healthy eating standpoint its a worthy investment!

Ingredients for Pesto: (You can also used store bought)

• 2 cups basil (or cilantro)
• 1 cup spinach
• 1/2 cup raw almonds
• 1/4 cup olive oil
• Zest from 1 lemon
• Juice from 1 lemon
• 1/4 tsp salt
• 1/4 tsp pepper
• red pepper flakes (optional)

In a food processor, blend all ingredients until smooth. Makes plenty for future meals (About 8 ounces) so keep in the fridge in an airtight container.

Ingredients:

• 12 raw large or jumbo shrimp, peeled and deveined
• 1 large zucchini
• 1 small sweet potato
• 1-2 cloves minced garlic
• salt
• pepper

Directions: Spiralize zucchini and sweet potato. Set aside.  In a large skillet, heat 1 tsp olive oil and garlic for 1-2 minutes over medium heat. Add shrimp and cook until halfway pink.  Add spiralized sweet potatoes first, another tsp olive oil and toss, then add zucchini and continue to toss until they become tender but not overcooked. Season with salt and pepper. During the last minute of cooking add 2 tbsp of your pesto and toss again, adding pesto as needed to coat.

Plate and eat immediately.  Optional add sliced grape tomatoes. Top with fresh chopped basil. Makes 2 servings.

It was Cinco de Mayo last week and I was home with my kids rather than out having margaritas.  So, I tested out this hummus recipe and it turned out to be one of my new favorite things.  It can be used as a dip but more importantly as a replacement for mayo on sandwiches and wraps.  I took some liberties and spiced this up and it was great on turkey the next day.  The avocado adds a dose of protein and omega 3, plus a hefty dose of iron from the chick peas and this dip is more of a nutrition powerhouse.  This would be a great party dip too!

• 1 ripe Haas avocado
• 1 15oz can of chick peas
• 1 lemon, juiced
• salt & pepper
• 1-2 cloves garlic minced
• Cilantro (optional)
• 1/2 tsp cayenne pepper (optional)

Directions: In a food processor combine all ingredients and blend until smooth. Makes 4 servings.

Nutrition: Calories: 140, Fat: 7g, Carb 22g, protein 6g

 

School is out in a few weeks and the temperatures are starting to go up.  I have herbs growing in pots and I am just busting at the seams to cook with all these fragrant summery flavors.  This dish is a great one to have on hand for guests (it presents well!), or for making a lot at once for ready-to-go meals during your busy week.  It’s light, simple, fresh and really satisfying.  Enjoy!

Ingredients for the Bruschetta:

• 4 cups diced tomatoes
• ½ cup red onion, diced finely
• 2 large garlic cloves, minced
• 1/8  cup olive oil
• 10 fresh basil leaves, chopped
• Salt & pepper to taste

Directions: In a large bowl, mix together all of the ingredients.  Cover and let marinate in the refrigerator for 30 min.

Ingredients for chicken:

Let me start by saying this is a perfect dish to make extra.  I made an entire 8 piece chicken breast for this and saved the rest for meals later in the week.  You can stretch this one pretty far.

• 8 – 5 or 6 ounce chicken breasts
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 lemon
• salt and pepper

Directions: Preheat oven to 375.  In a large glass or pyrex baking dish, spray bottom with olive oil cooking spray, sprinkle with salt and pepper.  Lay chicken in a single layer in the bottom of the dish.  In a small bowl whisk together juice from lemon, olive oil, salt, pepper and garlic.  Pour over chicken and distribute with a marinating brush.

Bake at 375 for 25-30 minutes or until juices run clear.  Let chicken rest for 3-5 minutes before slicing.  Top each chicken breast with 1/4 cup of Bruschetta topping.

Nutrition Info: Calories 233, Carb 5g, Fats 5g, Protein 30g