Everyday Salad Staples

I like to make a big salad a few nights a week for dinner.  Especially Mondays and Tuesdays to 'detox' after the weekend. There are a handful of vegetables and other items that I keep in my refrigerator on a weekly basis. As much as I'd love to keep a variety of colorful vegetables in my crisper at all times... it's not easy to keep them all fresh when I will likely be out a few nights a week. This doesn't mean that I can't get all the nutrients I need with a few reliable staples!

Here's what I made tonight (so simple).

 I always buy these boxes... usually spinach or arugula. This week, 

I found organic baby kale at foodies. You hear a lot about Kale, a superfood. It's high in potassium, vitamins A & C, and fiber. It has antioxidant and anti-inflammatory properties. Kale on its own would bore me so tonight I mixed it with butter leaf lettuce :)

The four salad components I purchase every week are: Lettuce (spinach, arugula, kale, romaine, etc), shredded carrots, tomatoes (local & organic if I can find them), and avocado. These four beauties last for at least one week (store your tomatoes on your counter, not in the fridge).

I also always have a variety of nuts and seeds in my fridge. Slivered almonds, sunflower seeds, pumpkin, etc. And, of course, feta, part-skim mozzarella, and goat cheese (got to have cheese, all things in moderation).  I usually make my own dressing but this, avocado dressing, that I found at foodies is fantastic and the ingredient list is amazing.

Tonight, I mixed together all of the above (tsp-tbs each of the nuts/cranberries/cheese) and added chicken marinated in extra virgin o/o, salt, lemon, rice vinegar, oregano, crushed red pepper and grilled. Easy & nutrious.

Tip: Yesterday I made a salad with my four staples, cooked the chicken in the original Frank's hot sauce, and used a yogurt blue cheese dressing. You can make any salad you want with the four staples!

Have a wonderful week. xo.

Whole wheat panko crusted chicken with taters

I think one of the bigger misconceptions about healthy eating is the thought that it's too time consuming to make a proper meal.  That just really isn't the case.  Plus, I feel it is VITAL to make a healthy dinner every night... especially if you have a family.  There are a few staples that should be in your freezer/cabinets that will get you through any week.  

Last week, I posted this meal on my instagram and got enough likes that it deserved a quick little post. I know organic chicken is more expensive, but, in this country it's really important to eat organic chicken.  The regulations on how chickens are raised are extremely poor.   This is your body, it is the one thing in your WHOLE LIFE that you have 100% control over.  That is a gift, spend a few bucks more.

Here, I had mini red potatoes in my fridge (sweet potatoes are also great this way). Cut them up into tiny little quarters, season with a little bit of extra virgin o/o, salt, & pepper. Place on a parchment paper lined baking sheet and bake (turn halfway through) for about at 400 degress for 25 minutes or until golden and soft in the middle.

I love panko! A couple of weeks ago I bought this whole wheat bag, honestly, it's really not as flavorful as white panko, but, it is healthier.  I've been playing with it to see if I can get better flavor out of it. It's all about the herbs, baby. 

 Here, take your chicken and coat it in egg (organic, please) and then season the panko with herbs de provence, garlic powder, pinch of salt, & crushed red pepper.  Coat the chicken in the panko.  Put on a parchment lined baking sheet and cook for 12 minutes at 400 degrees (just throw it on the same baking sheet as the potatoes).

Toss together some mixed greens, avocado, a tsp of goat cheese, with lemon juice and a splash of extra virgin o/o and dinner is served.  And, it only took a half hour. :)

Let me know if you want to see any modifications. Have a GREAT week!

xo

Quick Clean Meals & Recovery Fuel

I live, eat, and breath by the 80/20 rule.  In terms of my diet, 80% healthy; 20% not AS healthy.

(Note: 20% means dining out, organic frozen yogurt, an occasional dark chocolate, etc. NOT fake food) I've found that a happily balanced life and diet provide the best results.  It's not healthy to deprive yourself of anything that you enjoy. 

This week, however, I am following a 90/10 rule.  Every few weeks, I like to eat as clean as humanly possible. My diet will include very well balanced meals, increased antioxidants, increased protein, lower carb, very low sugar.  We all know that sometimes that 80/20 rule can expand to 70/30 after a few fun weekends and work events.  Following a 90/10 will get you right on track.  Below you will find a breakfast, lunch, and dinner that I've prepared this week.  All three are super easy and will leave you feeling energized and refreshed! (plus, they are pretty tasty)

Breakfast

I've been hitting my boxing classes in the morning lately so I need a breakfast that hits on all levels: protein, potassium, carbs, and antioxidants.  I like to call this breakfast "recovery fuel".

- Blueberries

- Antioxidants, vitamin C, fiber

- Blackberries

- Antioxidants, fiber

- 1 Banana

- Potassium, Carbohydrate

- Cinnamon

- Antioxidants

- Slivered almonds

- Vitamin E, mono-unsaturated fats

- 2% Cottage Cheese -

High levels of protein that have an amino acid makeup that studies have shown recovers muscles faster than other forms of protein. 

Lunch

Most days this week I prepared a simple mixed green salad with avocado, egg, and vegetables. I ran out of some of those ingredients today so I packed this instead (so simple!) Just pre-pack the ingredients and make it when you sit.

- Greek non-fat plain yogurt - Very high protein

- Slivered almonds - Vitamin E

- Frozen blueberries - Easy to pack!, antioxidants, fiber, vitamin C

- Cinnamon - Antioxidants

- Dried cranberries - Mostly for flavor but also antioxidants (kind of falls in the 10% - high in sugar)

Lunch

Most days this week I prepared a simple mixed green salad with avocado, egg, and vegetables. I ran out of some of those ingredients today so I packed this instead (so simple!) Just pre-pack the ingredients and make it when you sit.

- Greek non-fat plain yogurt - Very high protein

- Slivered almonds - Vitamin E

- Frozen blueberries - Easy to pack!, antioxidants, fiber, vitamin C

- Cinnamon - Antioxidants

- Dried cranberries - Mostly for flavor but also antioxidants (kind of falls in the 10% - high in sugar)

Dinner

This salad is super tasty.  It's really quite easy to make an Asian Chicken Salad healthy. I did use an organic wasabi ginger marinade for the chicken instead of my own. This is fine to do as long as you read the ingredients and ensure there aren't any preservatives, additives or corn syrup, etc.

- Romaine lettuce - Antioxidants, fiber

- Shredded carrots - Vitamin A, fiber

- Organic chicken breast - Protein

- Orange pepper - Vitamin C, antioxidants, Vitamin A

- Slivered almonds

- Avocado - Fiber, Omegas, Potassium, Vitamin C, Folate

- Pea pods - Potassium, manganese, vitamin C, fiber

Dressing: 1 parts sesame oil, 1 part rice vinegar,  tbs mustard, tbs honey, salt, crushed red pepper; mix & dress!

Who's going to join me in a 90/10 week soon? Feel free to ask any questions.

Have a great Friday. xo.