Tag Archives: Healthy

Asian Turkey Meatballs with Zucchini

 
This dinner is fast, easy and healthy. You can use a spiralizer to make zucchini noodles or you can cut them into rounds, which is what I did.
Ingredients:
  • 1/4 cup panko crumbs
  • 1-1/4 lbs 93% lean ground turkey
  • 1 large egg
  • 1 tbsp ginger, minced
  • 1 clove garlic, minced
  • 1/2 tsp kosher salt
  • 1/4 cup chopped fresh cilantro
  • 3 scallions, chopped
  • 1 tbsp low sodium soy sauce
  • 2 tsp sesame oil

For the Dipping Sauce:

  • 3 tbsp reduced-sodium soy sauce
  • 1 1/2 teaspoons sesame oil
  • 1 1/2 tbsp fresh lime juice
  • 1 1/2 tbsp water
  • 1 tbsp chopped fresh scallion

Directions:

In a large bowl combine the ground turkey, panko, egg, salt, scallions, garlic, ginger, cilantro, 1 tbsp of the soy sauce and 2 tsp sesame oil. Gently mix with your hands until combined well. Form into uniform meatballs. Place in little oil in the bottom of skillet. Heat the skillet to medium-high heat and add meatballs. Cover and cook for 15 minutes, gently rotate the meatballs throughout cooking.

For the dipping sauce: mix the lime juice, water, soy sauce, and remaining 2 teaspoons of oil in a bowl. Add the scallions and set aside.

Transfer the meatballs to a serving dish and mix with the zucchini. Stir the sauce, then drizzle the meatballs with a little of the sauce. Serve the meatballs with the remaining sauce on the side.

Make it the best day!

-K

Avocado Toast

Avocado toast is delicious and good for you. Sometimes it can get a little boring with avocado, pepper and a little lemon. The other day I came across this website with 11 ways to make your toast a little more fun and tasty!

11 ways to spice up your avocado toast

Try out one or all the options! Easy ways to make this healthy snack more exciting each time you eat it.

Make it the best day!

-K

Snooze

The snooze alarm. Your favorite button on the clock or your phone?

What if you woke up feeling refreshed and didn’t hit that darn thing every morning?

Give it a try to see how you feel. Instead of staying up watching TV for the last half hour before bed, turn off all electronics and go through your nighttime routine.

The lack of artificial light will help your body get ready for sleep. When you fall asleep quicker you have the opportunity to get more rest.

Better sleep equates to more energy in the morning and waking up feeling refreshed.

Give that snooze button a rest and wake up when that alarm goes off.

Make it the best day!

-K

Tuna Salad

Here is a healthier take on a pretty tasty dish. It omits mayo and replaces it with avocado. Served on bread or toast it is quite the tasty treat. Feel free to get creative, add hot peppers for some spice or bell peppers for color. Don’t forget it will be green because of the avocado!

Ingredients:

  • 2, 6-ounce cans tuna. Prefer solid white albacore packed in water
  • 1 ripe avocado, roughly chopped
  • 3/4 cup minced celery
  • 1/4 cup minced red onion
  • A splash of a spicy mustard will give it a nice kick (this is optional)
  • 2 teaspoons lemon juice
  • 2 Tbsp chopped fresh cilantro or parsley
  • Salt to taste
  • Freshly ground black pepper

Mash the avocado with a fork and then add the rest of the ingredients on top of that. Mix well to combine and season to your taste!

Make it the best day!

-K

 

Treadmill workout for the dog days of summer

Summer heat and humidity getting you down?

Here is a quick treadmill workout that be done walking or running! Your speed will be based on personal preference. I have supplied the length of interval and the incline percent.

Warmup for 5 minutes with a light jog or walk

45 seconds walk or run at 3% incline

1 minute walk or slow jog at 3% incline

  • Repeat the below segment for five times ( Alternating between the 5 minute on segment and the 30 seconds off)

5 minute walk or run at 6% incline

30 second walk at 6% incline

This is a quick workout with the intensity that can be adjusted by altering speed or incline. You speed will be personal preference.

Make it the best day!

-K

Good Morning smoothie

A great smoothie recipe to start your summer morning! I omit ice, but you can add some in if you would like!

  • 1 Cup unsweetened almond milk
  • 1/2 frozen banana
  • 1/4 cup blueberries
  • 1/4 cup raspberries
  • 1 tablespoon no salt added almond or peanut butter (any nut butter will do here)
  • 2 tablespoons protein powder (if desired)
  • A couple of dashes of cocoa powder

All the ingredients are easily interchangeable. Feel free to experiment. The protein powder and nut butter will help make this smoothie filling as well as satisfying.

Make it the best day!

-K

In need of a break?

It’s hard to listen to your body sometimes. We are trained to push everything to the limit. If we are sore or tired, keep pushing to achieve your goals. What about if your body is exhausted and needs a break? How about a recovery day or two?

Your body and mind need rest throughout the week. It can be from exercise, computers, phones, TV. All of those mediums cause fatigue in different ways.  It is important to recognize when your body needs to reset. It can be in the form of a little more sleep, going easy instead of hard during a workout or not putting as much stress on yourself to achieve.

Our bodies are not machines that never need maintenance. We need to care for them and listen to them. Once you listen to your body more closely you might be surprised at what it has to say.

Make it the best day!

-K

15 Minute Dinner

This recipe is quick, easy and tasty. A little Korean flavor anytime!

INGREDIENTS:

  • 1/4 cup brown sugar, packed
  • 1/4 cup reduced sodium soy sauce
  • 2 teaspoons sesame oil
  • 1/2 teaspoon crushed red-pepper flakes, or more to taste
  • 1/4 teaspoon ground ginger
  • 1 tablespoon vegetable oil
  • 3 cloves garlic, minced
  • 1 pound ground beef
  • 2 green onions, thinly sliced
  • 1/4 teaspoon sesame seeds

DIRECTIONS:

  1. In a small bowl, whisk together brown sugar, soy sauce, sesame oil, red pepper flakes and ginger.
  2. Heat vegetable oil in a large skillet over medium high heat. Add garlic and cook, stirring constantly, until fragrant, about 1 minute. Add ground beef and cook until browned, about 3-5 minutes, making sure to crumble the beef as it cooks; drain excess fat.
  3. Stir in soy sauce mixture and green onions until well combined, allowing to simmer until heated through, about 2 minutes.
  4. Serve immediately, garnished with green onion and sesame seeds, if desired.

Enjoy!

Make it the best day!

-K

Move!!

It’s been a long day. Sitting at your desk, in your car or on the plane.

Let’s inject a bit of energy into the current situation.

Ready?!

Ok, stop reading this and do one of the following.

Walk around the block

Dance

Sing out loud (Bonus points if you do it in public)

Stand up and shake all the good feelings around

Move the body!!

This is your afternoon shake up. Complete with energy re-boot and no caffeine crash!

Make it the best day!

-K

Grilled Sausage and Peppers

A unique twist on sausage and peppers. A touch on the healthier side with chicken sausage subbed in for pork sausage. There is also spaghetti squash as a base to the dish as well. Feel free to add in anything you would like or sub in and our per your tastes!

Ingredients:

  • 1 pound of hot chicken sausage
  • 1 medium spaghetti squash
  • Yellow, Red and Green bell peppers
  • Crushed red peppers (optional)
  • Extra Virgin Olive Oil

Directions:

  • Preheat the oven to 350 degrees
  • Halve the spaghetti squash and scoop out the seeds
  • Lightly oil the flesh side
  • Place flesh side down on tinfoil on baking sheet and roast 30-45 minutes until flesh is fork tender

You can make that ahead of time and let it cool before breaking it up.

  • Have a hot grill ready and grill up the sausage
  • Lightly rub the peppers with olive oil
  • Grill the peppers until there is a char around the peppers
  • Place spaghetti squash large bowl after scooping it out of the skin
  • Add up diced peppers and sausage
  • Sprinkle with EVOO and crushed red peppers if extra heat is desired!

Make it the best day!

-K