Tag Archives: Nutrition

Infused water

Homemade infused water is better for you then store-bought. Here is a simple drink that tastes good and is east to make!

Pineapple, Mint, Ginger Water:

  • Place 4 cups thinly sliced pineapple (about 1 1/4 pounds), 5 sprigs mint (lightly crushed) and 8 round slices ginger (smashed) in a pitcher.
  • For still infused water, add 2 quarts of water. For sparkling water, add 1 quart of seltzer during prep and a second quart just before serving.
  • Refrigerate 2 to 4 hours to allow the ingredients to infuse. Stir well and strain, discarding the solids.
  • For serving, add fresh pineapple, mint and ginger for garnish and plenty of ice. The infused water will keep refrigerated for up to 2 days.

Make it the best day!

-K

Root Vegetables

With the fall season taking center stage there has been an increased focus on great meals. Today will follow that same path.

Head to the store and find as many root vegetables as you can. Cut them into a uniform shape and roast them for 30-45 minutes. Flavor with seasonings of your choice and enjoy!

Flavorful and healthy.

Make it this best day!

-K

Sweet potato hash

Quick and easy side dish for breakfast or dinner?

Grate as many sweet potatoes as you would like, and season to your flavor profiles. I did cumin and black pepper.

Heat oil or butter in a skillet until hot, then add the grated sweet potato. Flatten as much as you can and let cook for about 5 minutes. The time here will depend on your cooktop.

You will need to flip the hash once. Try to flip only once and achieve a nice golden brown.

The hash is wonderful under eggs or baked salmon!!

Make it the best day!

-K

How to eat healthier

Time constraints cutting in your ability to make healthy meals?

Not anymore!!

Introducing the Fit Men Cook app (ladies you can use it to!)

You can make meal plans for the month customized on your goals or just find one-off meals that are easy to cook. The app is fantastic and only $2.99. It gives you all the ingredients, and nutritional information per serving.

I have really started to use this of late and have loved everything I have cooked so far.  There is also a handy tagging system so you know what recipes you can make in advance and have ready for the week!

Get this app and start fitting healthy eating back into your schedule. No excuses.

Make it the best day!

-K

 

 

Baked pumpkin pie oatmeal

Ingredients:
  • 3 cups old fashioned oatmeal
  • 1 15 oz. can pumpkin puree
  • 1 tsp. pumpkin spice
  • 1 tsp. cinnamon
  • ¼ cup egg whites (around 2 large eggs)
  • 2 mashed ripe bananas
  • 2 tsp vanilla
  • 1 scoop of whey protein powder unsweetened
  • 1 cup almond milk
Instructions:
  1. Preheat oven to 350 degrees F.
  2. In a medium mixing bowl add the pumpkin puree, egg whites, vanilla, pumpkin spice, cinnamon, banana, protein powder and almond milk.
  3. Mix until smooth and completely combined. Add the oatmeal to the mixture and mix again until completely combined.
  4. Pour into a greased or sprayed 8×8 inch baking pan or 9×13.
  5. Bake for 35 to 40 minutes (less for a 9×13) or until the center springs back when touched. Serve like you would brownies or a casserole. Enjoy!

Make it the best day!

-K

Eating while traveling

There are many temptations when you are traveling. With the prevailing thought process of “I am on vacation I will eat whatever I want!”

While not limiting yourself is a wonderful, we must also keep in mind my favorite word.

Moderation.

It can be quite hard to stick to your normal diet when on the go. There are many obstacles that can appear. These can include but are not limited to, stress, lack of a place to cook, not many great options, time restraints.

Look over the menu, find options with the highest protein content. (The desserts are usually not the best place to start with this 🙂

The lean meats will be a great start, chicken, pork and fish are also good. Obviously a vegetation option would be a good substitute, however the protein content may be a bit lacking.  Protein will help keep you satisfied longer than breads or carbohydrates. If possible, get a mixed of carbs, proteins and fats. This will help you from getting all the sweets from the menu.

Make it the best day!

-K

What’s on your shopping list?

There are a lot of temptations in the grocery store aisles. The sugary cereals, processed food and high sugar drinks.

Before going to the store it is best to make a list of things you need. This will help you avoid impulse buys (that usually fall on the not so healthy side.)

Be disciplined as you go through the aisle and keep your main nutrition goals in mind. If your main goal is to eat fresh and healthy as possible, stay to the outside of the store. The perimeter has all of the fresh fruits, veggies, and meats. In the aisles is where the traps lurk with processed foods.

The grocery store can be a place where your meal plan falters or really shines. Make it shine by being prepared, staying to the outside and using discipline.

Make it the best day!

-K

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

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