Grilled Prosciutto Wrapped Shrimp w. Arugula Salad

Serves 4

Preheat grill to medium high

Shrimp

1 pound Jumbo Shrimp (U-15), peeled 
½ pound thin sliced prosciutto, cut into 2 inch strips 

Wrap each shrimp with a piece of the prosciutto (It should stick but you can secure with toothpick that you have soaked in water) 
Grill shrimp for about 4-6 minutes being careful not to overcook.  Place on top of the arugula salad.

Arugula Salad

2 cups of fresh arugula
½ cup fresh cubed watermelon (no seeds)
¼ cup crumbled feta cheese
1 tablespoon fresh lemon thyme
Zest of 1 lemon.

Dressing

1/4 cup good olive oil
1/4 cup white balsamic vinegar
1 teaspoon Dijon mustard
1 teaspoon fresh crushed ginger

Post-Workout Tips & Smoothie Recipe

5 easy tips to maximize post workout recovery! 

1. Consume a post-workout recovery meal within 15-60 minutes following your workout. 

2. Eat foods that are easy to digest – your muscles need blood to deliver nutrients to them.  Dairy is notoriously hard to digest

3. Stay away from acidic foods – greens, sprouted vegetables, lemons and limes are good neutralizers to acids.

4. Nourish your adrenal glands (Your adrenal, or suprarenal, glands are located on the top of each kidney. These glands produce hormones that you can't live without, including sex hormones and cortisol, which help you respond to stress and has many other functions).  Great source is ground maca root.

5. Recovery doesn’t stop with your post-workout meal.  Eat again an hour or two after your workout and drink at least your body weight in ounces of water per day. 


Signature Smoothie

½ cup crushed ice 
1 cup cooked sweet potato mashed 
½ cup of kale plus 2 tablespoons lemon juice, pureed 
½ teaspoon cinnamon 
8 oz of almond or rice milk 
1 scoop of your favorite vanilla protein mix   

Blend thoroughly and enjoy!

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Family Fav: Whole Wheat Pasta w/ Turkey Sausage

1 T olive oil
1 lb. fresh sweet turkey sausage (Lean)
3 cloves minced garlic
1 sweet onion, chopped
1 T fennel seeds
2 T dried oregano
1 24 ounce can marinara sauce (suggestion:  Trader Joe's brand, good and low fat)
Zest and juice of 1 lemon
2 T freshly chopped basil (Garnish)
8oz of whole wheat pasta (suggestion: Trader Joe's pappardelle)  - can also be gluten free 
In a large skillet, sauté the onions and garlic in olive oil over medium heat for about 5-10 minutes.
Remove sausage from casing, chop and add to the onions and garlic, add fennel seeds and cook until sausage is just about cooked through, about 10 minutes.
Add marinara sauce, lemon juice and oregano cook for another 10 minutes to combine flavors. In the meantime boil the pasta and cook as directed.
When pasta is done, drain the noodles divide into 4 bowls and top with sauce.
Garnish with lemon zest and basil. 

Let me know what you think....

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Simple Salad Dressings

Dressings are fun and easy. Cut them with flavored vinegars and fresh fruit juices, try and use 2/3 vinegar blend to 1/3 oil. Add lots of great raw vegetables to your salads for extra flavor, red, yellow and orange peppers are great. Carrots, yellow squash, mushrooms and garbanzo beans are other favorites. I always zest a lemon on my salads; actually I use lemon zest in most of my recipes for added fresh flavor! If you need cheese use a lower fat cheese like feta or mozzarella.

Staple Salad Dressing 

1 cup white balsamic vinegar
2 garlic gloves, minced 
2 tablespoons Dijon mustard
2/3 cup olive oil 
1 tablespoon fresh crushed ginger 
Juice of 1 lemon or orange plus zest 
Pepper taste

Add above ingredients to a jar, seal the lid and mix until smooth. 

Low fat Citrus Salad Dressing 

1 cup white balsamic vinegar (I use Orange Muscat Champagne Vinegar from trader Joe’s) 
1 orange juiced and zest from skin 
3 tablespoons Dijon mustard
1 shallot, minced 
½ cup fresh chopped tarragon (you can also use 2 tablespoons dried) 
1/8 cup citrus olive oil

 

Add above ingredients to a jar, seal the lid and shake it up!!! Great on any salads, especially with fruit and chicken.

Asian Salad Dressing 

1 cup rice wine Vinegar 
4 tablespoons sesame oil 
2 tablespoons hot & spicy mustard 
2 tablespoons sesame seeds  
1 garlic clove, minced

 

Add above ingredients to a jar, seal the lid and shake it up!! Great side dish served with fish, pork or chicken; better yet add the protein to your salad!

Give me some feedback ~ I LOVE TO HEAR FROM YOU!!

Mediterranean Chicken Salad

Serves 4-6 

 

Ingredients:

 

¼ cup extra virgin olive oil 
2 garlic cloves, minced 
3 cups reduced-sodium chicken broth 
1 box Israeli couscous 
Zest and juice of 2 lemons 
1 cup fresh chopped basil or tarragon 
½ cup fresh chopped mint 
¼ cup dried cherries 
¼ cup toasted sliced almonds 
1 cup chopped cooked chicken breast 

 

Directions: 

 

In medium saucepan, warm 3 tablespoons of olive oil over medium heat. Add the garlic, cook for 1 minute and then add the couscous. Cook until lightly browned stirring often, about 5 minutes. Slowly add the chicken broth and the juice of 1 lemon and bring to boil. Reduce the heat to simmer, cover and cook for 10-12 minutes until tender and liquid is dissolved.  

 

In a large bowl, toss the cooked couscous with the remaining lemon juice and remaining olive oil. Season with salt and pepper and let cool to room temperature.  Once the couscous has cooled add the fresh herbs, chicken, dried cherries and chicken. Toss and garnish with lemon zest!

 

I love to serve this dish for lunch or as a side dish for brunch.  For a variation, you can use cooked tuna or swordfish! 

Chocolate Protein Balls

This is raw, enzyme rich, living energy that’s a fabulous whole food combo with amino acids, essential fatty acids, fiber, vitamins and minerals. It is a wonderful choice for an east post-workout rejuvenator.

Ingredients

½ cup raw pumpkin or sunflower seeds
¼ cup sesame seeds
¼ cup raw wheat germ (For a gluten free version substitute w/ additional sesame seeds if desired)
½ cup organic coconut, unsweetened
2 Tbsp organic flax seeds, ground
¼ cup honey
½ cup dried organic apricots or currants 
½ cup your favorite nut or seed butter (preferably raw almond butter)
1–2 heaping scoops of chocolate protein power (start with one scoop, taste and adjust)
1 tsp cinnamon, ground
Dash of sea salt, if desired

Optional: Additional ¼ cup sesame seeds, ground and 1 tsp cinnamon measured into a small zip-lock baggie to coat the power balls. Set aside.

Directions

In a food processor combine all of the ingredients, but the honey, nut butter, and salt. Pulse until well blended; Add honey, nut butter and salt. Blend until the mixture forms into a ball; Shape into bite size balls. Place a few power balls at a time into the baggie, shake in the sesame and cinnamon combo to coat.

*if balls tend to be on the dry side, add 1T of unsweetened almond milk or skim milk before rolling into balls

Sparkling Water Cupcakes

  
I was recently asked to think of healthy, creative recipes for a high school health class.  Recipes that were not too hard with not too many ingredients that students could prepare on own and this is one I came up with:

Cake Batter:

12 oz of natural flavored sparking water (I used Cascade Ice ~ organic mixed berry)
1 boxed white cake mix 

Blend (with hand mixer) water and cake mix until smooth; bake as directed on package and cool completely.

THATS IT!!!


Frosting:

1 c plain FF Greek yogurt
1 T SF vanilla pudding powder
cut fresh fruit  (I used strawberries)

Place yogurt and pudding powder in bowl and mix well until thoroughly blended.  Chill for about 20 mins or right before using.  Frost cup cakes and place cut fresh fruit on top.