Wednesday, June 22, 2016

Grilled Pork Chops with Peach and Jalapeño Salsa



This is a great summer time idea because its a quick cook on the grill and because the fruit and cilantro are a nice fresh balance to the heat. The salsa is also great served atop chicken tacos, paired with fish, or served as a standalone dip.

::Ingredients::


  • 2 medium ripe peaches, peeled, chopped
  • ¼ medium red onion, chopped
  • 1 medium jalapeño pepper, seeds and veins removed, chopped
  • ¼ tsp. crushed red pepper flakes
  • 2 Tbsp. fresh lime juice
  • ½ tsp. hot pepper sauce (like Tabasco)
  • 2 Tbsp. finely chopped fresh cilantro
  • 4 (4-oz.) center-cut pork chops, lean, boneless
  • ¼ tsp. sea salt
  • ¼ tsp. ground black pepper



::Directions::

1. Combine peaches, onion, jalapeño, red pepper flakes, lime juice, hot pepper sauce, and cilantro; mix well. Set aside.

2. Preheat grill or broiler on high.

3. Season pork chops with salt and pepper.

4. Grill or broil  chops for 4 to 5 minutes on each side, or until desired doneness.

5. Top pork chops evenly with salsa; serve immediately.



Happy Eating!
Signed,
Tiesha



Monday, June 20, 2016

"Dress" for success - 4 DIY recipes


Store bought dressings often come loaded with unnecessary sugar, salt, and a bunch of preservatives you'd need a PHD to properly pronounce. These can all wreak HAVOC on a nutrition regimen. Try one of the four dressings below for a super yummy way to ditch all the unnecessary drunk and to stay on track!

Lemon Poppyseed

::Ingredients::

  • 1/4 cup fresh squeezed lemon juice
  • 2 tbsp unsweetened almond milk
  • 2 tbsp apple cider vinegar
  • 4 tbsp extra virgin olive oil
  • 1 tsp dijon mustard
  • 2 tbsp raw honey
  • pinch of sea salt


::Directions::

  1. Combine all ingredients. Keep refrigerated.


Honey Mustard Vinaigrette

::Ingredients::


  • 3 1/2 tbsp extra virgin olive oil
  • 3 1/2 tbsp white wine vinegar
  • 2 1/2 tbsp fresh squeezed lemon juice
  • 1/2 tsp raw honey
  • 1 tsp dijon mustard



::Directions::



    1. Combine all ingredients. Keep refrigerated. If it separates, allow to warm on counter prior to serving and stir.

    Avocado Dressing

    ::Ingredients::


    • 1 ripe medium avocado, cut into cubes
    • ½ cup nonfat plain yogurt
    • 1 clove garlic, finely chopped
    • 1 Tbsp. finely chopped red onion
    • 1 Tbsp. fresh lemon juice
    • 9 fresh parsley sprigs, chopped
    ::Directions::


    1. Place avocado, yogurt, garlic, onion, lemon juice, and parsley in a blender; cover. Blend until smooth.

    DIY Ranch


    ::Ingredients::


    • ¾ cup organic sour cream
    • ½ cup whole milk, preferably from pasture-raised cows
    • 1 tablespoon freshly squeezed lemon juice
    • 2 tablespoons fresh parsley, chopped
    • ½ teaspoon real sea salt 
    • ½ teaspoon organic onion powder 
    • ½ teaspoon freshly ground black pepper
    •  ⅛ teaspoon dried organic dill 
    •  ⅛ teaspoon organic garlic powder

    ::Directions::
    1. Stir together milk and lemon juice in a small bowl. Set aside for about 5-10 minutes. (This is the cheater’s version of buttermilk. I don’t use real buttermilk because I like to use lemon juice anyway – it adds a nice zing to this dressing.)
    2. Combine milk mixture and sour cream in a medium sized bowl, whisking until smooth.
    3. Add dry ingredients and whisk until thoroughly combined.
    4. Transfer dressing to a jar with a tight-fitting lid and refrigerate.

    Shake before each use. Keeps for at least a few weeks in the refrigerator 

    Tuesday, June 14, 2016

    Chicken Salad on Apple Rounds

    ::Ingredients::
    • Both diced chicken breasts of 1 rotisserie chicken, or 2 large cooked, and diced chicken breasts
    • 1 cup thin sliced celery
    • 1 cup seedless red grapes
    • 2 Tbsp tiny diced red onion
    • 1/2 cup plain Greek yogurt, or mashed avocado for dairy-free option
    • 1 tsp dijon mustard
    Option ingredients:
    • 1 splash hot sauce, such as tabasco 
    • 2 Tbsp no-added sugar dried cranberries
    • Sea salt and pepper to taste 
    • Green onions
    • sliced almonds


    ::Instructions:
    1. Combine gently, cover, & chill for an hour or two in the refrigerator. (Can serve immediately, but the flavor is better as it develops)
    2. Slice 2 red, crisp apples into round disc’s about 1/4 inch thick.
    3. Serve Chicken Salad on rounds

    Alternate to Apples:
    Serve on butter lettuce leaves

    Happy Eating!
    -Tiesha

    Thursday, June 9, 2016

    Picking the perfect Watermelon



    Have you ever seen people walking around knocking on watermelons? Have you ever BEEN that person? 

    When my boyfriend and I went to Colorado last year, we went into a Walmart where we saw a gentleman standing and trying to pick out a watermelon. On our way to the register some 15-20 minutes later, we noticed the same man STILL standing there (now with a small child) - I wasn't sure if the child was amused and he kept at it OR if he was hopelessly lost in trying to find the best melon for his family. 

    In any case, I thought it would be beneficial to post a guide on buying the best watermelon. 

    First, I normally would recommend going to a local farm over your local Walmart. The local farmers carefully select their fruits where a chain buys from a supplier who may or may not truly care about picking these beauties when they are truly ready. This is why there are so many disappointing melons out there as is. 

    Once you found a stand or store heres what to look for: 

    1. Look for a prominent yellow spot on one side -- this is where it sat on the ground ripening 

    2. Look for 'webbing' - it is normally brown, course looking material. This is caused when bees pollinate the flower and scar the membranes that later form the fruit. The more pollen, the more webbing, the sweeter your melon! 

    3. Look for black hard gobs - this is actually not insects or rotting it is actually sugar 

    Basically, if your melon looks like its been through heck and back --- you may have a good melon on your hands. Do not confuse bruising or massive indents to be good damage though, stick to the tips above 

    So why, you may ask do so many people bang on their melon? One common piece of advice passed around is that the more hollow a melon sounds, the more ripe it is. Personally, I'd rather inspect than beat up my fruit. But, whatever floats your boat ;) 

    Happy Melon Hunting! 
    Signed,
    Tiesha

    Tuesday, May 24, 2016

    Defeat the sweets! - 3 Healthier treats to curb your sweet tooth & stay on track


    Double Chocolate PB Muffins


    ::Ingredients::

    • 2 large beaten eggs (room temp)
    • 2 cups PB or Almond Butter (creamy smooth-room temp works best)
    • 1/2 cup pure maple syrup
    • 1.5 cups pure pumpkin, or sweet potato puree 
    • 6 Tbsp unsweetend cacao powder 
    • 2 tsp baking soda 
    • 2 tsp vanilla extract 
    • 1/2 to 3/4 cups cacao, or dark chocolate chips

    ::Directions::

    1. Preheat oven to 350
    2. Spray muffin tray or line with parchment liners.
    3. Combine all ingredients, just until smooth; adding chocolate chips last. 
    4. Fill muffin tins 3/4 full. I use a large ice cream scoop, so they are each even portions.
    5. Bake in preheated oven for 25-35 minutes until toothpick comes out clean. 

    Carrot Cake energy bites 

    (made with shakeology)

    ::Ingredients::



    • 1½ scoops vanilla shakeology
    • ½ cup old-fashioned rolled oats
    • ⅓ cup all-natural smooth almond butter
    • 4 Medjool dates, coarsely chopped
    • ¼ cup raw walnut pieces
    • ¾ cup shredded carrots
    • ½ tsp. ground cinnamon
    • ¼ tsp ground cloves
    • ¼ tsp ground ginger


    ::Directions::


    1. Combine shakeology, oats, almond butter, and dates in food processor; pulse until dates are incorporated.
    2. Add walnuts, carrots, cinnamon, cloves, and ginger; pulse until just blended.
    3. Roll into fifteen balls, about 1-inch in diameter each.
    Each serving contains only 90 calories!


    Chocolate Peanut Butter Home made Ice Cream

    ::Ingredients::



    • 3 frozen bananas (sliced before freezing)
    •  2 tablespoons natural peanut butter
    • 2 tablespoons cocoa


    ::Directions::

    1.  Slice the bananas prior to freezing
    2. Blend frozen bananas in a food processor or quality blender until smooth. 
    Tip: If the mixture is too thick or you have difficulty blending, then add a few tablespoons of cashew milk or water. 


    Happy Sweet Eats
    Signed
    Tiesha







    Tuesday, May 17, 2016

    Garlic Asparagus & Pasta with Lemon Cream

    Garlic Asparagus & Pasta with Lemon Cream

    ::Ingredients::

    • 8 ounces dried mafalda or rotini pasta
    • 2 cups asparagus spears cut into 2-inch pieces
    • 8 baby sunburst squash and/or pattypan squash, halved (4 ounces)
    • 2 cloves garlic, minced
    • 1 tablespoon margarine or butter
    • 1/2 cup whipping cream
    • 2 teaspoons finely shredded lemon peel

    ::Directions::

    1. Cook pasta according to package directions; drain. Return pasta to saucepan.
    2. Meanwhile, in a large skillet cook asparagus, squash, and garlic in hot margarine for 2 to 3 minutes or until vegetables are crisp-tender, stirring frequently. Remove with a slotted spoon and add to pasta.
    3. Combine whipping cream and lemon peel in skillet. Bring to boiling. Boil for 2 to 3 minutes or until mixture is reduced to 1/3 cup. To serve, pour cream mixture over pasta mixture; toss gently to coat.


    Nutrition Information
    Servings Per Recipe: 4

    PER SERVING: 370 cal., 15 g total fat (8 g sat. fat), 41 mg chol., 49 mg sodium, 49 g carb. (4 g fiber), 10 g pro.

    Happy Eating!
    Signed,
    Tiesha

    Tuesday, May 10, 2016

    Crispy Grainless Halibut Fillet


    One aspect of being healthy that I enjoy is that there are always ways to push yourself. This week I wanted to cut out grains through the weekend. This meant no pasta, bread, granola, rice, or beloved beer through Friday.  As a way of reducing grains in my overall diet, I decided to look up some recipes that do not require grains (or a ton a work) so I can incorporate them into my diet beyond this week. In my search I stumbled upon a grainless 'crispy' halibut fillet recipe and wanted to share it.

    Crispy Grainless Halibut Fillet


    ::Ingredients::


    • 2 large eggs
    • 1 1/2 cups coconut flour
    • zest of 2 fresh lemons
    • 1 tsp garlic powder
    • 1/4 sea teaspoon salt
    • 4 (5-ounce) halibut fillets (about 3/4 inch thick)
    • 2 Tbsp olive oil, divided
    • 2 Tbsp coconut oil, divided
    • 1 tablespoon chopped fresh parsley

    ::Directions::
    1. Whisk eggs in a shallow dish; stir well. 
    2. Combine coconut flour, lemon zest, garlic powder, and sea salt in another shallow dish.
    3. Pat fish fillets very well with paper towels to remove any moisture. Dip fillets in egg, and dredge fillets in flour mixture, pressing firmly to coat.
    4. Heat 1/2 oil in a large skillet over medium heat.
    5. Add 2 fillets; cook 3 to 5 minutes on each side or until fish flakes easily when tested with a fork. Remove fillets from pan. Repeat with remaining 1/2 oil and fillets.
    6. Serve with fresh lemon wedges and chopped parsley.

    Happy Eating!
    Signed,
    Tiesha