Shrimp and Mango Black Bean Avocado Salad

Ingredients:

1 pound shrimp

1 mango, peeled and cubed

2 avocado’s peeled and cubed

1 can of black beans rinsed

Cilantro

Dried or fresh jalapeno pepper

Salt and pepper to taste

Red leaf lettuce

Chopped cucumbers

Baby tomatoes

Instructions:

Steam shrimp and peel up to the tail and put aside.

To make the Mango black bean avocado salsa:

Add chopped mango, black beans, avocado, jalapeño peppers and chopped cilantro to a bowl. Mix and season with salt and pepper to taste.

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To assemble you can add the mango, black bean avocado to a bowl and add the shrimp and use as an appetizer.

Or you can add the red leaf lettuce, baby tomatoes, cucumbers along with the mango, black bean avocado salsa and shrimp and make a lunch or dinner salad.

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Lunch Review: Subway Turkey Breast Salad

We suppose Panera’s awesome chicken salad might have made us a bit biased when it comes to other restaurant options.  Okay, really biased.  That’s probably all it is.  Right?

Or is Subway hiding behind their cleverly executed marketing, which has convinced us all they’re the healthiest fast food option?

Today’s lunch review is not a happy one.   As Tina searches through Subway’s online menu, seeking the perfect healthy option to review for you, dear reader, in an effort to make your lunch-on-the-go selections healthier, she finally lands on their Turkey Breast Salad.  She nods approvingly.  “I would rather have the Double Chicken Chopped Salad,” she says, “but we should try something new.”

Stephanie meets plenty of friendly service and even friendlier smells at the local Subway, and walks away happy with the experience.  But when Tina takes a bite, she knows right away something is wrong.

First off, where’s the turkey?  It was almost a hopeless task, Tina digging through her salad to find any shreds of meat she could to weigh.  (Yes, we weighed it.  Don’t you want a thorough review?)

subway turkey 1

Voilà!  Here it is.  After minutes and minutes of agonized sifting: an ounce and a half of turkey.  It’s precisely the amount they promised, but not exactly the delicious juicy turkey breast we dreamed of.  Tina tosses it back into her salad and starts in on her lunch.  “I don’t know if it’s the most delicious salad I’ve had, but it’s an okay option,” she decides.

subway tukey 2

This picture is after Tina found the turkey hidden beneath the lettuce and veggies.

It looks as though we’re facing a mundane C+ sort of review for this salad.  But things get exciting when Tina comes across Subway’s page of Product Ingredients.  This is different from nutrition facts; here we see more into the details of each ingredient and food item they offer.

Suffice it to say Tina’s salad went untouched after she read this page.

Tina’s discovery at Subway has encouraged her to pen a more thorough, coherent article than we can offer now about what preservatives and additives can do to the body, and why we should all avoid them.  For now, we can only mention the horror at realizing Subway injects their hot peppers with Yellow Dye #5 (why?! Fresh peppers?!), and their meats have way too many ingredients that are not meat.  Sodium, fats, carbs, sugar and the like should be considered when selecting a restaurant meal, but additives like the ones Subway uses rather liberally should be avoided all together.  Soy protein concentrate, another leading player in Subway’s “meats”, for example, can create hormone imbalance, among other issues.  Some of their additives may not exactly be deadly, but why would you consume protein with so many fillers if you can help it?

For now, realize that you don’t have to limit yourself to free range, organic, hand-fed and well-loved meat.  You do want, however, to see only a few ingredients in your proteins: ideally meat, and as little after that as possible.  High-quality protein is crucial for maintaining a healthy weight, having higher energy and generally fueling your body.  Don’t settle for sodium injections, corn syrup solids or soy protein concentrate.

We give Subway’s options overall a resounding F.  Sorry, Subway.  Your food is tasty and we appreciate the gift card, but absolutely cannot recommend it to anyone.

Green Coconut Smoothie

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Today Tina has for you, dear reader, a tasty way to sneak some veggies into your day.  We all love smoothies.  Not all of us love vegetables.  It can certainly seem daunting to eat the recommended amount of servings of something you don’t particularly enjoy.  Here’s what Tina writes about this challenge:

“As a Registered Dietitian I see plenty of people who really have a difficult time eating vegetables.  I also see people who love smoothies and will add kale or spinach to their drink to increase the phytonutrient value.  I’m a big believer in making sure that a person eats at least 4 cups of raw or 2 cups of cooked vegetables a day.  The antioxidant nutrients that are available in the vegetables as well as the vitamins and minerals will help not only your energy cycle run more smoothly, but also help with detoxification of toxins in your body.  In this smoothie I have added GreensFirst greens, which is a fantastic product that is loaded with spinach, kale, kelp, broccoli sprouts and many more vegetables and fruits and super foods.”

So drink up these veggies and enjoy this cold refreshing recipe!

Ingredients:
3/4 cup coconut water
1/4 cup unsweetened coconut/almond milk
2 scoops Xymogen Whey Protein or Vegan Fit Food vanilla
1 scoop supergreens powder (I use GreensFirst)
3 frozen strawberries or cherries
2 cubes of frozen pineapple
1/4 cup frozen mango
Ice as needed

Directions:
Put into Vitamix or blender and blend until smooth.

 

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Enjoy!

 

Kale Nicoise Salad

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We hear a lot about the newest food fads in our line of work.  Our clients and friends raise questions about sugar, certain diets, how a Google search told them this new superfruit does….whatever.  There’s plenty of mixed information and conflicting opinions out there, but one thing is for sure: you just can’t go wrong with a good old-fashioned salad.

We love kale.  We put kale in everything we possibly can.  It’s tasty in a saute, tasty in a salad, tasty anywhere.  This leafy green is starting to get the attention it deserves for its high iron and calcium content, and today we’d like to celebrate the basic-most aspect of its versatility in salad form.  Along with our superfood green, we have peppers, carrots, celery, tuna, egg and roasted almonds to contribute some protein, fiber, vitamins A and C, and omega-3 fatty acid.  You can also enjoy our homemade dressing guilt-free, as usual.

Enjoy this hearty twist on a classic health food staple that won’t leave you hungry!


Ingredients
:
4 leaves of curly red kale chopped
1/4 cup chopped red pepper
1/4 cup chopped yellow pepper
1 can Wild Planet white albacore tuna
1/4 carrot chopped
1 celery stalk chopped
1 boiled egg
5 roasted almonds chopped

Dressing:
2 cloves garlic chopped
1/4 cup olive oil
2 tsp. Dijon Mustard
2 tablespoons champagne vinegar
pepper – 1/4 tsp.
Directions:
Mix it up and make a delicious salad!

Healthy on the Go

Tina is headed to Tampa, Florida for a Functional Medicine conference, and has been planning what to bring in the way of dinner while flying/waiting in airports, as well as snacks for the rest of her stay.  That got her thinking about how hard it is to eat healthy while on the run.  Many of us travel for work, or to see family, or simply live busy lives.  When rushed, it’s best to be prepared!  Here are Tina’s picks for eating healthy on the go:

-Udi’s Gluten Free Chia bread turkey sandwich with spinach and mustard.  Tina prefers Applegate turkey, which is free of preservatives and antibiotics.

Chia Bread

-Raw carrots, celery, sweet mini peppers and cauliflower.

3 Peppers

Thanks heaven for tupperware!

Thank heaven for Tupperware!

-Toasted almonds.

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-Banana.
(We didn’t get a picture of this but you can imagine, we’re sure.)

-And for that sweet tooth she’s included an Apple Pie Bonk Breaker.

Photo taken from www.bonkbreaker.com.

Photo taken from http://www.bonkbreaker.com.

-Easy to prepare and very travel-friendly are these Fit Food packets: a pea-protein powder that can be mixed with water or almond milk.  This is perfect for breakfast in the hotel room after a morning run.

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-It’s a good idea to have back-up snacks like Bonk Breakers and extra fruit in your room so you’re not tempted by things like Stephanie’s favorite airport restaurant, Pizza Hut Express.  Instead, try making up a snack mix like this, including pretzels, almonds and organic dried cranberries.

7 Snack Mix

-And don’t forget, always drink plenty of water while traveling to stay hydrated.  Right now, we’re hooked on this MetroMint OrangeMint Water.  It’s got a nice refreshing kick to it that will wake you up.

8 Water

Remember, don’t let yourself get hungry while away from home, lest you give in to temptation.  There’s no shame in pulling veggies out of your purse or tucking Fit Food into your briefcase.  Enjoy your travels, but don’t forget to take care of yourself!