There are so many fantastic recipes on the Internet to try out that I very rarely make up my own (why re-invent the wheel?). So when I saw this recipe I had to test it out for GTS.  It’s mid-summer, it’s broiling outside and the last thing anyone wants to do is cook or use the oven. That’s hot weather nonsense.  I made this for myself for dinner but would make a great lunch and would pack well for travelers or anyone bringing food to work for lunch.  You can adjust the heat level on this one to your liking but it really does emulate a classic ceviche dish with it’s flavors.  Lots of good protein packed tuna and fresh bright flavors.  Tuna doesn’t have to be boring.

Ingredients:

• 2 Tbsp minced red onion
• 1-2 limes
• salt and fresh ground black pepper
• 1 Tsp extra virgin olive oil
• 1 can chunk white albacore tuna packed in water, drained
• 1 medium plum tomato, diced small, seeds removed
• 2  Tbsp chopped fresh cilantro
• 1 jalapeño, minced (keeping seeds adds heat)
• Dash of Tabasco sauce (optional)
• Avocado (about 1/4 of it)

Directions:

In a medium sized bowl, add red onion, pinch of salt, olive oil and a whole lime squeezed.  Combine and let sit for 2-3 min. Add tuna (I pre-mashed it with a fork), chopped cilantro, jalapeño, tomato, and Tabasco sauce (optional). Mix well and then add another 1/2 to full lime juiced, salt and black pepper to taste. The recipe I tested (from my favorite website SkinnyTaste.com) suggested lining the tuna can with saran wrap and using it to mold the cerviche for presentation purposes, which I did.  But it’s not necessary.  Tastes delicious either way!  Top with sliced avocado (also optional). Makes enough for 2 servings.

Nutrition Info from the original recipe:  

Servings: 2 • Size: 3/4 cup tuna, 1/4 avocado  
Calories: 153 • Fat: 8 g • Carb: 9 g • Fiber: 3 g • Protein: 15 g • Sugar: 1 g
Sodium: 187 mg (without salt) • Cholesterol: 26 mg

I know what you’re thinking.  More shrimp? More of those silly zoodles? I promise I’ll stop but here’s why I thought this recipe would be great to share.  A) You could do this with any seafood or lean meat. It’s very simple and fresh and works with what you like.  B) I really want you to try out these zoodles if you haven’t yet.  This time I used yellow zucchini I found at the Farmer’s Market here in Peachtree City, GA which were a gorgeous deep yellow color.  They made a great replacement for pasta!  These noodle shaped veggies are EASY and cook in less than 3 minutes. I promise you’ll love them.

Ingredients:

• 1 bag of peeled, deveined jumbo shrimp, thawed if frozen
• 1/2 Shallot, diced
• 2 cloves garlic, minced
• 1-2 Tbsp Extra Virgin Olive Oil
• 1 Tsp Red Pepper Flakes
• 1 Lemon Wedge
• 2-3 springs of fresh cilantro (if available)
• Salt and pepper to taste
• 2-3 Yellow Zucchini (or yellow squash)

Directions:

To make the zucchini noodles, use a peeler on a julienne setting, a mandolin, or a great find from one of our clients Gail Fox: The Veggetti – handy tool that makes anything into noodles. You can buy it at Kroger or Bed Bath & Beyond.  If using a julienne peeler, I like to peel until you see the seeds and then turn it. Makes the noodles a little more firm.

Heat 1 Tbsp olive oil in a large skillet, add shallots, and cook until they start to “sweat”, add garlic, red pepper flakes, and thawed shrimp. Saute until shrimp is close to being cooked through.  Add zuchini noodles, cilantro and lemon juice, stir until zucchini is soft.  Serves two.

 

I found this recipe for “Agua Fresca” which is a common thing in Mexico much like we drink iced tea here. I gave it a try and was blown away. Watermelon has many health benefits including helping keep you hydrated on a hot day. July 4th can sometimes be synonymous with having a few beers but when it’s hot, alcohol can actually dehydrate you and those empty calories are not doing you any favors. This isn’t loaded with protein by any means but it’s loaded with vitamin C and has anti-inflammatory properties. Plus it’s refreshing and festive for the July 4th holiday!

Ingredients:

• 6 cups COLD seedless watermelon cubes
• 3/4 cup water
• 1 large lime wedge for juicing
• thin lime slices
• sprigs of mint
• ice

Directions:

Combine watermelon, lime juice and water in a blender and blend until smooth. Serve over ice and garnish with lime and mint.

Servings: 4, Calories: 73, Fat: 1g, Carb: 16.5 g, Fiber: 1g, Protein: 1.5 g, Sugar: 15 g, Sodium: 4.5 mg
Recipe from one of my favorite resources: Skinnytaste.com

 

I discovered this recipe years and years ago and have kept it on hand for many reasons.  One being, it makes a great dinner for the family.  Chicken this simple will please just about anyone. I heard about it on the radio but it was originally published in Glamour Magazine back around 2006.  It is affectionately called “Engagement Chicken” because the theory is that if you make it for your significant other, it will conjure up a proposal.  Maybe it’s the simple down home feel of the dish that does it? No idea. For me it provided a simple cooking method that yielded tender chicken that could be eaten as a meal or on a salad which is what I typically do.  Pictured is my Engagement Chicken after I took it off the bird and shredded it.  But you could do just about anything with it and it looks impressive.  Here’s what you do:

Ingredients:

• 1 whole chicken (approx 4 pounds)
• 3 whole lemons
• 1 tablespoon coarse sea salt
• 1/2 teaspoon freshly ground pepper
• Fresh herbs- what you like works: You could use Rosemary, Sage, or Thyme.  Thyme has a nice lemony flavor that goes really well.

Directions: (Adapted from Glamour Magazine)

Preheat the oven to 350°F. Remove the giblets from the chicken, rinse the chicken with water,  let the chicken drain. Pat the chicken dry and place the chicken breast-side down in a medium roasting pan fitted with a rack and squeeze a lemon halved, over the chicken,  inside and out. Season all over with salt and pepper inside and out.  Roll remaining lemons on the counter, then poke lemons with a fork and place them inside the cavity of the bird along with a few sprigs of your chosen herbs.

Put the chicken in the oven and roast, uncovered, for 15 minutes.

Remove the roasting pan from the oven and using tongs, turn the chicken breast- side up. Insert a meat thermometer in the thigh, and return the chicken to the oven and roast for about 1 hour to 1 hour and 15 minutes or until the meat thermometer reads 180°F and the juices run clear when the thigh is pricked with a fork.

Let  rest for 10 minutes before cutting.

Not sure what to eat for breakfast? It’s important to get something in our body in the morning to get your metabolism moving but also to help power you through the next few busy hours, and if you’re a morning exerciser, you need something to give you the best performance in class or during cardio.  Consuming carbohydrates earlier in the day is a great strategy.  Moving towards leaner protein as the day progresses.  This is a very easy recipe and you can adapt to your preferences with flavors.  I can assure you they’re good.  My 8 year old approves.

Ingredients

• 1 Cup Whole Wheat Pancake Mix
• 1 Cup Vanilla Protein Powder
• 1 1/2 Cup Unsweetened Vanilla Almond Milk (Or Skim Milk)
• 1 Tsp Vanilla Extract
• 1 Tsp Cinnamon
• I Tsp Coconut oil or Olive oil (optional – comes out great both ways)
• Cooking Spray
• 1 Cup Fresh blueberries

Directions

Preheat oven to 350 degrees.  Spray a muffin pan with cooking spray.  Combine ingredients in a bowl and stir until smooth.  Using a 1/4 cup measuring cup, scoop into muffin pan until evenly distributed.  I made about 10 but you could stretch to 12.  Drop in fresh blueberries (4-5 each).  Bake for 10-12 min and let cool.

I tried this and loved it so I tried it again with a new variation and it came out just as good.  Pictured is this recipe with 2 Tbsp Chocolate PB2 and crushed walnuts added.

*Calories: 106 Fat 2.5g, Carbs: 13g, Protein: 7-9g depending almond milk vs skim milk

* Will vary based on the nutritional values of your pancake mix and protein powder.

Here is a really FAST recipe to whip up when you are low on time.  There is very little prep and cooking time while still delivering some spicy heat and full of bright flavor. Shrimp are a great low calorie way to add protein to your menu!  This recipe goes in the tried and true standby dishes list.  It’s great for entertaining or for a night in. Ingredients:

• 1 bag of frozen, peeled, deveined shrimp -thawed
• 1 cup cherry tomatoes, halved
• 1-2 cloves of garlic minced in a garlic press
• 2 green onions, diced
• 1 Tsp Chili powder
• 1 Fresh Lime
• 1 Tbsp Extra Virgin Olive Oil (or coconut oil)
• Handfull of fresh Cilantro
• Black pepper
• Chili flakes

Directions: In a medium skillet, heat olive oil, add shrimp, garlic, half of the diced onions, tomatoes, chili powder, black pepper and chili pepper flakes.  Saute for 2-3 minutes and squeeze half a fresh lime squeezed.  Cook until shrimp are cooked through and coated evenly.  Dump contents on a plate and top with fresh cilantro, the remainder of the green onions and serve with slices of lime.