FORBIDDEN BLACK RICE AND TUNA SALAD

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I love tuna salad without the mayonnaise! Whether fresh or Wild Planet’s pole caught tuna it’s a great source of protein to add to any salad. The colorful vegetables are a rainbow of phytonutrients and in the summer you can find everything local and fresh. With this recipe I added forbidden rice that has a purple black color and is rich in iron and high in fiber and antioxidant nutrients.  It also includes protein! Enjoy this salad packed full of antioxidant nutrients and about 7-8 grams of fiber.

Ingredients:

4 cups spring herb mix

2 cups Arugula

1 red pepper chopped

1 orange pepper chopped

1 yellow carrot chopped

1/2 red onion sliced very thin

3 radishes chopped

8 oz. tuna (or I use two cans of Wild Planet Albacore tuna)

1/4 cup toasted pumpkin seeds

2/3 cup Black forbidden rice cooked

Dressing:

1/4 cup sunflower oil

2 tablespoons For Pete’s Sake Honey mustard

1/8 cup water

1 lemon squeezed

Mix dressing in a jar and refrigerate until you are ready to use.

Add tuna to a bowl and all vegetables. Top with toasted pumpkin seeds and dressing!

Serves:2

Calories: 375

Protein:  10 grams

Enjoy!

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Tina’s Cardiometabolic Protein Smoothie, and a Sale!

DSCN9310-2It’s the time of year where you want something quick, refreshing and satisfying. I combined dark cherries with Fit Food Complete and coconut milk with a added boost of quercetin to help with seasonal allergies. Why call it Cardiometabolic? It has the perfect balance of protein, carbohydrate and fat along with fiber to help stabilize the blood sugar and to make it heart healthy!

Quercetin became a popular and widely used remedy for sinus congestion, sneezing, and the pollen season. I have been using it daily and so far sneezing, nasal congestion and headaches have been low!

For the next two weeks (April 23rd-May 6th) we will be offering 10% off of Fit Food Complete. When you come into the office or call please mention it and we will gladly apply the discount!

Ingredients:

1 cup fresh spinach

2 scoops Fit Food Complete

1/2  cup unsweetened coconut milk

1/4 tsp. Quercetin (I use Designs for Health)

12 frozen cherries

Add coconut milk with 1/2 cup water to your blender. Add 1 cup fresh spinach and the quercetin and blend on high. Add protein powder and cherries and blend until you have a creamy smoothie.

 

 

Lemongrass Tilapia with Garlicky Greens

Fish?  Simple.  Quick.  Nutritious.  Tasty.

Need we say more?

Not everyone enjoys seafood, but those of us who do just love a good clean flavorful fish.  Something about it feels so nourishing.  Fish- and particularly the tilapia we’re using tonight- are easy to dress up and go happily with all kinds of sides.  Prepared the way we suggest, this dish gives you 7 grams of fiber total (3 in the sweet potato and 4 in the greens), a good deal of protein and a moderate amount of omega-3 fatty acids (we say “moderate” because there are other oilier fish that have higher amounts of omega-3, but tilapia is a good clean and lean kind that we wanted to use this time!), all while being very low in saturated fat.  We’ve also included a time-saving treat: frozen- GASP- sweet potato fries!  Tina has found a brand she absolutely loves that she highly recommends using for this meal.  See the link below to find out if your local grocery store sells it.

Lemongrass Tilapia with Garlicky Greens

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Ingredients:

16 oz. fresh tilapia
2 teaspoons olive oil
1/2 teaspoon lemongrass
1/2 -1 tsp. Penzey’s Sunny Parris Seasoning
6 cloves garlic
1/4 cup sliced onion
pepper to taste
smoked salt to taste

Directions:

Preheat oven to 350 degrees.  Coat a glass baking pan with olive oil.  Place the fish in the pan.  Add the lemongrass, Sunny Paris Seasoning, smoked salt and pepper to fish.  Top with onion and garlic.  Bake 20 minutes or until fish is flaky.

Sweet Potato side:

Directions: buy this and prepare.

Garlicky Greens:

3 cups spinach
2 cups flat kale sliced
1/4 cup onion chopped
2 garlic cloves chopped
2 teaspoons olive oil

In a saute pan add olive oil and bring heat to high.  Add garlic and onions.  Turn heat down to medium.  Allow onions and garlic to cook until soft.  Add kale and stir fry.  Add spinach and mix in with other greens and cook until wilted.

Place greens on the plate. On top of the greens place the tilipa.  Season to taste and enjoy!

Almond Coconut Cookie Joys

Here at Lighten Up, we love cookies.  A lot.  You can tell it will be a great day when Tina brings in her newest batch of these healthy treats.  The joy in this recipe is the delicious combination of sweet, creamy, dark chocolate and crunchy oats…and it doesn’t hurt that they are full of protein, fiber and healthy fats.  These cookies also have a low glycemic index, so you can avoid that usual blood sugar spike.  Used as an afternoon snack, these little guys will energize you, improve your focus and allow you the boost you need to finish the work day.  All from a cookie!

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Almond Coconut Cookie Joys

Ingredients:
1 cup almond flour (I take almonds and pulse them until it is still crunchy)
1/2 cup sorghum flour
1/2 cup teff flour
1 cup oats (I use Bob’s Red Mill Gluten Free Oats)
3/4 cup coconut sugar
1 tsp. baking soda
1/2 tsp. salt
1/4 cup coconut oil melted
1/4 cup earth balance melted
1/4 cup almond milk
1/2 cup chopped 70% dark chocolate

Directions
:
Mix all dry ingredients together.  Add melted coconut oil and soy free earth balance.  Add almond milk. Stir together and form into balls.  Place on ungreased baking sheet that has parchment paper.  Spray parchment paper.  Take a fork and press cookie balls.  Bake at 350 degrees for 15-20 minutes.

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Let cool and enjoy!

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