Happy Wednesday my loves!
Hope your week is going amazing so far despite the terrible cold in the midwest…brrr!!! This is a two part post that I have been excited about starting. I want to show you a delicious yet healthy recipe jam packed with nutrients, PLUS a workout routine. (Please remember I am NOT a trainer, I am merely journaling my personal goals and ideas. So if you try any of the mentioned workout routines please do so with caution and listen to your body, maybe even ask a trainer first, just be safe! 🙂 )
The first of the year I decided I needed to change my workout schedule. Don’t get me wrong I love to workout, but I also love sleep and I am terrible getting up early in the am. Literally like 5 snooze buttons horrible, it’s kind of pathetic. But, working out is something I need to mold into my schedule first thing in the morning so I can get it done. I work late and when the workday is over I want to either relax or go have dinner and drinks. So alas, I have decided that prep work is crucial in accomplishing your diet and fitness goals, especially mine in the am!
The following Recipe is one my favorites…easy to make the night before, super filling, and super tasty. Did I mention it’s very healthy too??
Monster Packed Salad:
1/4 Cup Quinoa
Super Greens Salad Mix (Any type of salad you prefer, but stick with darker greens, Spinach, Baby Kale, etc.)
Cucumbers (You can substitute your favorite Veggies here: Green/Red Peppers, Broccoli, chickpeas, etc.)
1 Chicken Breast
Olive Oil and Balsamic Vinegar
Spices for Chicken: Cumin, Tumeric, Cinnamon, Red Pepper
Next: You want to season your chicken and then bake at 375 degrees for 30 minutes (shorter or longer depending on thickness) I put coconut oil on top of the chicken.
Tumeric is known to help brain function, pain reliever and natural antiseptic, cancer prevention, liver detoxifer & more.
Cumin controls blood pressure, improves iron levels, kills bacteria
Cinnamon regulates blood sugar, reduces pain linked to arthritis, lowers LDL cholesterol, and so much more!
Red Pepper helps with metabolism and digestion.
Sea Salt and Pepper
While the chicken is baking, the Quinoa will take about 15 minutes to cook. I use a 1/4 cup of Quinoa, with 1/2 cup Water (I drizzle a tad of olive oil, definitely optional). Put on stove at MEDIUM Heat and let come to a boil. After it starts to boil reduce heat to low, cover and let simmer for 15 minute. DO NOT open up lid to look at how pretty it is until it’s done, that will take the moisture out and won’t cook through all the way.
Quinoa is a Supergrain jam packed with Protein, Fiber, AND Iron! Not only will it leave you feeling full and light, you will feel that way till your next meal and it will provide you with the right energy you need for the rest of the day. I recommend reading more about Quinoa…just click on the link HERE.
As for getting up this morning and working out, I DID IT, so you can to. Like I said, being prepped the night before is crucial, so I packed my gym bag and laid out everything I needed for the morning. I really hope this helped you, motivated you, inspired you in any way! Please let me know how your workout goals and diet goals are coming along and I wish you the very best! And remember….
Dream. Believe. Achieve.
Happy Monday my loves!
I apologize for the late Recipe Post but here it is!!! Salmon may possibly be my favorite fish to eat and one of the most nutrient packed! There are also so many yummy ways to cook it. I have found the easiest way to cook it in a flash is the broiler. So here is my first Inspired Health Dish…
Salmon x Mango Habanero with Asparagus and Brown Rice:
The following ingredients and directions were made for my mother and I. You can double triple, depending on how many people you are cooking for.
2 6oz. Salmon fillets with Skin (You can ask them at the fish Market to take skin off if you don’t like)
Sea Salt / Pepper
Asparagus (I usually cook the whole bushel they have at Whole Foods) Cooks about 3-4 Servings
Brown Rice (Uncle Bens 10 Min. has been by far the easiest to make)
Mango Salsa (I get mine from Whole Foods because it is easy, convenient, made fresh, but I can do a recipe making it if you’d like to see)
1/2 of a Habanero Pepper
1: Prep the Salmon by rinsing, then drying off and putting on a broiler pan.
2: Add Sea Salt*, Pepper to taste
3: I like the flavoring of the Coconut Oil to Compliment the Spiciness of Salsa but if you don’t have it, using baking Olive Oil works just as well.
4: Put Fish in fridge to let marinate a couple of minutes while you prep salsa.
5: Habanero Pepper: It is a small variety of a chili pepper, that is intensely hot so use sparingly at first to get the flavoring and spiciness you desire. The mango’s sweetness will level it out. ‘They contain a high concentration of vitamins, minerals, dietary fiber and the compound capsaicin. Diets rich in the nutrients provided by habanero peppers may help prevent the development of a number of potentially serious medical conditions.’ Click Here to see more benefits.
6: Since the Habanero is so hot I put a glove on so the juices don’t get onto my skin while cutting it, and rub an eye, because let me tell you, you will be hurting. So use CAUTION. I like to cut up 1/2 of the pepper for a lot of spiciness. Finely chop the pepper and add to salsa.
*I like to add a little more flavoring, so before I put in the fish, I’ll throw a dash of Old Bay Seasoning on.*
7: Turn your broiler on low…set a timer for 15 minutes…put fish in.
8: After putting the fish in, start the rice which will take about 10 minutes. I use the Uncle Ben’s and follow the directions exactly as it says, it comes out perfect!
9: After starting the rice, it is time for asparagus. This will take about 8-10 minutes to cook. Wash, Clip and dry.
10: Turn the stove on Medium Heat…let the pan heat up, add 1/2 Tbsp. of Coconut Oil. When pan is heated up throw the asparagus in pan.
11: Use Sea Salt and Pepper as desired, I just use a dash of each. The Sea Salt is so flavorful and mixed with the coconut oil, you won’t need much seasoning…there’s already so many yummy flavors going on.
12: Cover the asparagus and toss every 2-3 minutes. Cook for 8 minutes or until tender.
Thank you for reading and I hope you enjoyed my first Health Recipe. Leave comments below and if there is anything else you would love to see. Also, if you try any of my recipes, I’d love for you to take a picture and tag me @dlondie or hashtag #dLhealthdish Happy Cooking and Healthy Eating!
Here is my first recipe edition to dLondie.
I’d like to consider myself a naturally healthy eater, but that was a lifestyle change I made years ago. One thing I learned through that change is BALANCE and to not completely cut out things you love. I found myself binging when I would try to do that. The following recipe Neri and I made on a rainy night when comfort food just felt right.
NOTE: I am no chef/cook by any means…I try to follow certain recipes (keyword try) so if I follow a specific one, it will be cited, otherwise I will provide you with the recipe I came up with based on trial and error. And let me tell you a lot of the time its on error, but those turn out to be the best sometimes. Enjoy and please let me know what you think in the comment area below!
Potato Gratin Ingredients:
5 Medium Sized (starchy) Potatos
2 1/2 Cups Heavy Whipping Cream
3 Cloves Garlic, Crushed
1 Cup Finely Grated Parmesan
1 Cup Shredded Cheddar Cheese
Preheat Oven: 355F
Step 1: Rinse Potatos
Step 2: Peel the Potatos
Step 3: Slice the Potatos about a 1/4″ thick and then line them in a baking dish. Keeping the pieces staggered.
Step 4: Mix the Cream, Garlic, and Parmesan. Then pour over the Potatos. Put in oven for 60 minutes or until golden brown.
THEN: Pour yourself a glass of wine and cheers, cooking should be fun! We had a good Pinot Noir that went well with the Pork Chops.
Now onto the Rub….YUMMY! The following amount was used for 2 Bone-In Pork Chops:
1 Tablespoon Salt
1 Tablespoon Ground Coriander
2 Tablespoons Ground Cumin
2 Tablespoons Hot Chilil Powder **You can make adjustment here**
1 Tablespoon Paprika
1 1/2 Teaspoons Ground Allspice
1 1/2 Teaspoons Ground Black Pepper
I personally like to get my meat from Whole Foods or a local farmer so I know it has no hormones or anything unwanted and weird and the animals were raised with care, your preference may vary and I’m totally cool with that, but it’s always important to know where your food is coming from.
Step 5: NOW, Rub that rub into the meat and let sit in the fridge for about 30 min to an hour.
Step 6: Heat a skillet with some melted *unsalted butter…wait till it’s hot. (Neri always says to me when I forget to wait ‘Hot pan yes, how can you bloody cook anything if the pan isn’t hot yet’
When the potatos have about 20 minutes left…Pan fry the Pork Chops for 3 Minutes on each side. Then place wrapped up in tin foil on a baking sheet and let bake for 15 minutes.
Step 7: If you love cheese like me then I add some shreddedness on top of the Potatos Gratin. Pull the potatos out after they have been in for 50 minutes. Then take a cup of shredded cheddar cheese and sprinkle over the top to cover and place back in over for about 10 more minutes.
Then pull the potatos out, along with your yummy Pork Chops, plate and serve!
Toast yourself and whoever you are sharing this wonderful dish with to love and a beautiful life, becasue whoever you are, you deserve it!