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.  

- 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.