Patio Garden Salad

Ah, I love this time of year.  The warm weather, long days, outdoor activities, beaches, sunshine, etc.  This year, I decided to plant a vegetable garden on my patio (I also added some flowers for color :).  

I grew up with a

gigantic

vegetable garden

in my family's back yard.  We always used lettuce from the garden to make salads.  I would help my mom water and had the special task of looking for the green horn worms to pull off the lettuce so they wouldn't eat it all.   They are the same exact color as the lettuce and tomato plants, so it was hard to find them!  Kept me busy for hours... haha 

I'd pick all different varieties of cherry tomatoes and eat them straight off the vine.  Then, late summer... we'd pick the biggest, ripest tomatoes and make the most delicious and juicy BLTs with real bacon on white bread with mayo.  Amazing.

My city apartments haven't provided me with the outdoor space needed to create a patio  or whiskey barrel garden... until this one.  A few weeks ago, I went down to Lambert's to pick up the starters... black seeded simpson lettuce, basil (love my caprese salads), rosemary, mint (for mojitos of course), italian flat leaf parsley (for everything), arugula, cilantro, tomatoes, and flowers.

Last week, I hadn't been food shopping in over a week but I really wanted a salad.  I sat staring at the fridge until I realized that my lettuce and basil were ready!  Below is the meal I threw together.  I always have a can of chickpeas in my cabinet... along with barilla protein plus pasta, and feta.  It came out delicious.  Here's the recipe (and it's vegetarian for those who are interested). It is also SUPER easy and QUICK.

Need:

- Lettuce from the garden (I use black seeded simpson)

- Feta

- Juice of one half lemon

- Extra Virgin Olive Oil

- Barilla Protein Plus Pasta

- Chickpeas

- Basil from the garden

- Salt, crushed red pepper, garlic, parmesan

How:

- Boil water with salt, once it starts boiling - add in pasta 

- At the same time, throw the chickpeas on a grill pan with o/o, crushed red pepper, and salt, remove once cooked through and put aside

While it cooks

- Rinse and drain lettuce and basil 

- Tear and arrange lettuce on plate, add tbs of feta, o/o, and lemon

- Dry the basil, roll and cut into thin little strips

- Once pasta is cooked... toss with chickpeas, o/o, squirt of lemon, 2 tsp of parmesan, crushed red pepper, (garlic if you have it), and basil (add the basil last)

Serve and enjoy!

I highly recommend starting a garden in the summer months. Even if you only have a few feet of outdoor space... you can use a few pots to grow basil and some lettuce.  If you don't want to start from seed, go ahead and pick up some that are already started.  Let me know if you have questions and enjoy! (oh and I randomly found a horn worm on my lettuce on my patio yesterday- brought me back.  I got rid of the little bugger!)

Left: Plant, Right: Bloom :)

Wash

Serve

Healthy BBQ

First things first... I'm back from vacation.   No, I haven't given up on blogging about healthy recipes and fitness tips... I just took the time off to disconnect completely.  It was well worth it.  It's been a very long time since I stepped away from my job for more than a week and it's been even longer since I tossed my iphone to the side.  

Results? Serious relaxation, a clear head, and an even greater appreciation for simplicity.  That being said, as I've mentioned time and time again... being healthy is not only about the physical.  It is just as important to be healthy, mentally.  So, my suggestion?  Even if you don't have a vacation coming up... make sure that you take time to yourself once a week to disconnect and get a clear head. I always believe in finding a balance and it's very hard to do that if iphone/blackberry is glued to the hand 24/7.  Step away, take a break.

Enough about that... I, once again, asked my friends what they wanted to read about in the next post.   The consensus?  Healthy BBQ.  What perfect timing for that!

BBQ is eassssyyyy to make healthy.  Here are a couple of my favorite meals/sides/etc.

1. Italian Pasta Salad

Need?

Protein Plus or Whole Wheat Pasta (preferably). It's not necessary but it does, of course, make the dish healthier. I like using gemeli... it has a nice al dente bite and mixes well with the other ingredients.  Here's the deal with pasta salad... I never put mayonnaise in it.  It doesn't taste good, it can go bad in the sun, and it's unhealthy.  Here's how my family makes it...

- Cook pasta and then rinse with cold water to cool it off.  You won't want to blend the ingredients while it's still warm

- Add vegetables - anything that is in season! (I like mixing roasted red peppers, artichokes, capers, julienne orange peppers, grilled portobellos, grilled eggplant, grilled zucchini and summer squash)  But really, you can use anything you like.

- Add feta 

- Add grilled chicken (not necessary if you are vegetarian)

-

Dressing:

In a separate small bowl, mix extra virgin olive oil, red wine vinegar, and a couple pinches of sugar and salt.  That's it! Dress, chill, and serve!

2. Ground turkey or chicken burgers

Take ground turkey or chicken and mix it with some parmesan (this will add a little bit of fat to the burger to make it juicy - it will still be leaner than beef) chopped basil, chopped garlic, chopped onions, chopped parsley.  Grill and serve (remember not to press down on the burger while it's grilling!

3. Kebabs (these are my fav and they are very pretty, too)

I am usually in charge of making kebabs.  They are always a hit!  Kebabs never fail... everyone loves them.  And, they are SO EASY!

First, soak the skewers in water so that they don't burn on the grill.  Next, take the following ingredients and chop into 1 1/2 inch squares.

- Red onions

- Red peppers

- Orange Peppers

- Mushrooms

- Chicken and/or Lean steak (marinate in olive oil, garlic, crushed red pepper, lemon, salt, and parsley in a big ziploc bag in the fridge for at least a few hours, preferably overnight, before skewering)

Next, layer the chunks of veggies onto the skewers... I usually use about two pieces of meat per skewer.  Then, drizzle with a bit more extra virgin olive oil and salt - then toss on tin foil on the grill.

4. Grilled vegetables.  So easy and so tasty.  Use local vegetables.... around here summer squash, zuccini, and eggplant are plentiful in the summer.  Slice, then drizzle with olive oil, garlic, salt, pepper.  Throw them on tin foil on the grill until done.

Have a FANTASTIC Memorial Day Weekend, everyone!  Enjoy the time with family & friends :)

My dad grilling my kebabs on Father's Day last year (not exactly a striking picture of us, but ignore that)

My nephew munching on kebabs... you'll see my mom's pasta salad on the right. Looks like she used whole wheat rotini and definitely some pea pods.  Oh, and that's sangria in the front.

Quick recipe... Salmon Burger w/ Dill Greek Yogurt Sauce

Quick post tonight!  I am in the middle of a crazzzy busy week getting ready for a huge event at work and also getting ready for a vacation (yayyy!).  No matter how busy, I always make myself a healthy dinner... eating a crappy microwave dinner or fast food is never the way to go.   This dinner took me less than 15 minutes to make.

Here it goes:

Need:

-

100% stone ground whole wheat

mini pita

(I use Joseph's)

-

Salmon Burger -

READ THE INGREDIENTS

.

 The only place I've found a salmon burger that didn't have added crap in it (ex: artificial ingredients, hydrogenated oils) is Trader Joe's. I'm sure Whole Foods has them, as well. If you can't find them - use a regular piece of salmon (WILD! - steer clear of farm-raised sea food - (this  is important) Farm raised sea food is fed fish oil and fish meal and are

raised in tanks. 

- Greek yogurt

- Dill

- Tomato

- Tbs and 1/2 of feta

- 2 Tsp of extra virgin olive oil

- 1/2 Portabello mushroom

- Juice of 1/2 lemon (or more depending on juice of the lemon and taste)

- Salt

- Spinach

How:

- Throw salmon burger or filet and a sliced portabello on a grill pan or grill. (Drizzle with o/o, lemon, and a little bit of salt) 

(A few minutes, each side.  Don't press down on it)

- While that is grilling... Take a couple Tbs of greek yogurt and drizzle in the juice of 1/4 lemon, 1/2 tsp of dill, pinch of salt (modify these ingredients to your taste) Leave it aside

- Toast the pita

- When it's all done cooking... stuff the pita with the salmon burger, spinach, 1/2 tbs of feta, portabellos

- Next, spoon on the greek yogurt/dill mixture onto the burger... leave some aside

- Next, arrange the spinach, tomato, and tbs of feta on the plate

- Then, add more lemon juice to the greek yogurt/dill mixture, 2 tsp of o/o, tsp of agave nectar, pinch of salt, mix and use as the dressing for the salad! (taste it to make sure it tastes right to you)

This is an extremely balanced meal with just the right amount of protein, carbs, nutrients, and healthy fats. Remember, Omega-3 fatty acids from foods like salmon, walnuts, flax seeds, halibut, and sardines are essential for brain health and for reducing inflammation in the body which can help prevent many chronic diseases. Aim for AT LEAST two servings a week!

That's all - enjoy and have a great week!!

Quick post for quick recipes!

I decided to 'tweet' to my friends today to ask for a topic for tonight's post.  Ask, and you shall receive.  The consensus was

quick, easy, meals

that are not overwhelmed with veggies.  I know, I know - too many salad meals lately... I got it.  Thanks for the inspiration for tonight's post, guys! Here's what I got for ya!

First, staples for your kitchen: Barilla protein plus pasta,

garlic, crushed red pepper, lemon, salt, parsley (fresh and/or flake), basil (fresh and/or flake), extra virgin olive oil,

low sodium chicken broth.  

My mom taught me this YEARSSSS ago... you can make any meal with the above listed ingredients highlighted in blue (you can add more but this is a base that will never fail you!) Sauteing chicken before grilling it, sauteing with pasta, etc etc.

Ok next, I've already discussed in past posts why I love Barilla Protein Plus Pasta so much. Quickly, it tastes great, it's loaded with protein, fiber, and omega-3's, and it's versatile. Here's an article with more: 

http://bit.ly/ITiwmb

.  

Now, here's the recipes. Pasta 5 ways

(Note: just watch your servings and pair with a side salad - stop listening to people who say that pasta is bad.  Your body needs COMPLEX carbs to function properly.)

:

1) Cook the pasta and then saute it with the items listed above in blue.  Done.

2) Cook the pasta while sauteing the items in blue, use the basil instead of parsley, dice a tomato - add it to the pan. Pour over pasta. Done.

3) Cook the pasta while sauteing the items in blue, remove the basil, add capers and artichokes (frozen or canned),  extra lemon, a little bit of chicken broth. Pour over pasta. Done.

4) Cook the pasta while sauteing the items in blue, at the end - toss with arugula. Add a tablespoon of parmesan cheese.  Done.

5. Cook the pasta while sauteing the items in blue, at the end - toss with spinach, add a tablespoon of feta. Done.

TIP 1:

Add chicken (or another protein) to any of the above meals. Salmon pairs really well with numbers 3 and 4.  Shrimp pairs well with all. 

How to cook chicken quickly? Defrost 2 tenderloins or one breast in HOT water while you are cooking or as soon as you get home from work. (I do this every day) Marinate in the blue items and toss on a grill pan or saute pan.

TIP 2:

Vegetarians: Instead of chicken, use walnuts or chickpeas.

TIP 3:

Buy a bag of lemons once per week.  Take one out and cut into perfect slices to add to meals, water, etc. throughout the week. 

Tip 4:

(My mom taught me this, this week!). To make the meal even faster: Cook the pasta at the beginning of the week and store in a tupperware in the fridge.  When you need your dinner fast, all you have to do is saute any of the above recipes and then add the pasta (already cooked!)

One more meal that's quick and healthy but does not involve pasta.

Chicken, Sweet Potato, & Spinach

First, grill your protein (chicken, salmon, etc) (BTW I am obsessed with my grill pan - healthier than saute pan). 

Next, microwave a sweet potato.  Most come with instructions.  Orrrrr you can cut it into chucks and boil until you can stick a fork in them.  THEN add them to a pan and bake until they are done.  Boiling them first cuts down on cooking time in the oven. Serve it with a drizzle of olive oil and little bit of salt.  Don't use spray butter - it's loaded with chemicals.  You're better off using a small little tab of butter. Seriously.

Finally, pair with a spinach salad. (Spinach, tablespoon of feta, teaspoon of extra virgin olive oil and squirt of lemon.

TIP:

When you eat nutrient rich vegetables - eat them with some kind of monounsaturated fat: extra virgin o/o, avocado etc. WHY? Your body needs fat to absorb nutrients properly. 

Lastly, tv dinners, frozen dinners, the are loaded with crap and TONS OF SODIUM.  The meals listed above are SUPER fast and easy to make.  Do the right thing for your body. (Plus, those frozen meals are not filling - ugh, gross)

Ok, have a great week, everyone!!! Let me know if I can better explain any of the above listed recipes.

Caprese with a Portabella Twist

Quick little post tonight!  I obviously had leftover ingredients from Monday night's "Portobello/Caprese Pasta".  So, I made one of my very favorite meals... especially in the summer.  A simple Caprese salad.

.. fitting for this wild weather we are having! 

Tonight, I added grilled portobello mushrooms to it and some grilled shrimp/scallops/calamari.  This salad is so simple and healthy; even buffalo mozzarella cheese isn't too bad... it is a lower calorie cheese compared to most... plus it has calcium! ;)  Anyway, this is also something I love to order out because it tastes delicious and I know exactly what is in it... I always get grilled shrimp on the side or a shrimp cocktail.

Here's how I made it tonight:

- 3 mini mozzarella balls (cilligiene) = 60 cals (tip if you pinch the mozz balls into pieces, the 3 little cilligiene go pretty far)

- 1 heirloom tomato (can use whatever tomatoes you'd like - I also really like Roma tomatoes)

- 1/2 portobello mushroom, grilled

- 1/2 cup or so of grilled shrimp/calamari/scallops (Trader Joe's sells a frozen mixture that I keep in my fridge - it's perfect)

- 3-5 basil leaves

- 1/2 tbs of extra virgin olive oil

- salt, crushed red pepper, parsley, paprika, pepper, lemon

How to:

- Slice and dice the veggies/basil/mozz

- Grill the portobello sprayed or drizzled with extra virgin olive oil and crushed red pepper, lemon, salt, paprika, parsley (whatever works for you)

- Grill the seafood (make sure it is patted dry before you put it on your pan or else you will STEAM it instead of grill it!)

Arrange together, drizzle with olive oil and serve.  Tonight, I ate this with some hummus and brown rice crackers.  Delish!

Workout tip of the day: GET OUTSIDE. Walk or Run or find the closest stadium and run up and down the stairs.  Get outside and get some exercise, it's beautiful out.

Tonight's summer meal :) 

Sunset from my patio - no filter!

Before the sunset - drinking a 5 oz glass of cabernet :D