Fish Tacos with Mango Salsa

DSC_2235

Red drum has become one of my favorite fish. It is offered at Yellow Umbrella in Richmond, VA. These tacos are loaded with fresh fruit and vegetables which have plenty of nutrients including iron, vitamin C,  potassium, vitamin A, Vitamin B-6, folate, and niacin. This is a easy dish to prepare for dinner and kids will love it!

Ingredients:

1 pound Red Drum (I buy mine from Yellow Umbrella

1 tablespoon olive oil

1 lemon

Jalepeno – 1/4 chopped

Garlic – 2 cloves

Onion – 1/4 chopped

Spinach – 1 cup

Corn or whole wheat or gluten free tortillas

Pour the olive oil over the red drum. Squeeze the juice from the lemon on the fish. Bake at 350 degrees for 30 minutes or until fish is flaky.

Saute onion, garlic and jalepeno. Add spinach and put to the side.

Place 4 oz. of the fish on the tortilla. Add the spinach saute. Top with the mango salasa.

Mango Salsa

1 mango chopped

1 jalapeno chopped

1/4 cup onion chopped

3 garlic cloves chopped

1 cup cilantro chopped

1 lime

Add all of the ingredients to a bowl and squeeze with lime. Allow to be refrigerated for about an hour.

 

 

 

 

Advertisements

FORBIDDEN BLACK RICE AND TUNA SALAD

DSC_1898 (1)

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!

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.

 

 

Cranberry Butter Kale Salad

cranberry salad 1

Merry Christmas Eve, dear readers!  It’s an unnaturally warm Christmas here and across the east coast, but we know you’re in a festive spirit.

Tina will be heading to a Christmas brunch, and we thought we’d share her contribution.  As always, you can trust that this dish is healthy, so have a heaping helping!  Besides being beautiful (we’re loving the red and green), you’ll get a flavorful boost from these veggies and kale, as it’s full of antioxidant nutrients, vitamins and minerals.  Not only will you get a helpful boost to your immune system, but the fiber will reduce temptation to consume too many of those sweets later.  This combination of veggies is particularly delicious, the kale gives a full-bodied base and the roasted pears topped with kelp granules are a sweet surprise on top.

cranberry salad 2

This one’s sure to be a hit, so bring it along with you and enjoy the extra after the holiday craziness calms down!

Ingredients:
6-8 cups of curly red and green kale torn into bite size pieces
2 tablespoons olive oil
1 orange
1/2 butternut squash cubed
1 cup fresh cranberries
1/4 cup pumpkin seeds roasted
jicama (small one sliced thin)
red onion – small sliced thin
fennel – about 1/4 cup sliced thin
pear – sliced thin
Kelp Granules (I use Main Coast Sea Seasonings)
Romano cheese – grated to taste
Coarse ground black pepper

Directions:
Take the cranberries and cubed butternut squash and place on parchment paper on a baking sheet. Drizzle with grape seed oil (about 1-2 tsp) plus 1 tsp. honey. Bake until butternut squash is roasted and soft.

Remove from oven and allow to cool

Place sliced pear in baking pan and place in oven and roast at 350 degrees until pear is roasted through about 15-20 minutes.

Remove from pan and allow to cool.

Place kale in a bowl.  Add onion, jicama, fennel, pumpkin seeds, butternut squash and cranberries.  Squeeze the orange over the salad and add olive oil. Mix thoroughly. Add grated cheese. Add pepper to taste. Top with pears and sprinkle with Kelp granules.

Enjoy!

My Manakin Market Cooking Demo and Giveaway

This Saturday, May 18th, Tina and Stephanie will be at My Manakin Market in Manakin-Sabot from 10am to noon!  Today is actually Food Revolution Day (be sure to click the link and learn more about that!), so tomorrow we’ll be celebrating with our friend and client Lisa Dearden with a cooking demo at the market.

RVA Rev!

Lisa wrote the following on her blog:

“In honor of RVA Food Revolution Day, we are pleased to have Tina Shiver, MS of Lighten Up provide us with a chef’s demo!  Tina will be mixing quinoa (pronounced [“keen-wah”]), an ancient grain, with fresh veggies from the market to create a beautiful, healthy and easy-to-prepare dish.  […]  ChiknEGG’s Lisa Dearden has been working with Tina for years and has seen significant health changes due to the individual guidance and advice she has received using Tina’s unique functional food approach.”

There you have it!  We’ll be giving away samples of our tasty dish, you can talk to Tina and even win a free dietary consult.  The recipe made at the market will be posted for all you long-distance readers on Monday.  We look forward to seeing you Richmonders there!

Happy Food Revolution Day!

For more information on Lisa Dearden and ChicknEGG Productions, click here.

Fore more information on My Manakin Market, click here.

Cranberry Orange Zest Salad

We’ve noticed here at Lighten Up that Spring seems to be our busiest season.  Whether the motivation is to increase training over the summer or to look good in a bikini, we don’t know- or care!  We’re just glad to have clients who are excited about getting healthy, whatever their reasons.

However, this yearly influx of new clients leaves us staring at each other at the end of the day wondering where the time has gone.  Many of our clients seem to be suffering from the same experience.  Has Spring always been this busy?

It’s more important during busy times than any other to keep energy high, maintain focus, and take care of yourself.  Don’t skip lunch, and make sure you’re eating foods that are nourishing.  Today we have the perfect “recipe” for on-the-go lunches: Cranberry Orange Zest Salad!  Prepare it in the morning, store it in the office fridge and bring it out for a quick energy-boosting lunch.

The walnuts in this salad are full of omega-3 fatty acid, and veggies are always a good source of antioxidants.  Beets provide iron, folate, vitamin C and a rich source of a phytochemical compound called glycine betaine (which can help with lowering homocysteine levels in the blood).  The root of the beet, too, is a rich source of b-complex vitamins- niacin (B-3), pantothenic acid (B-5), pyridoxine (B-6)- and minerals such as iron, manganese, copper, and magnesium.  And don’t forget that salads have a healthy dose of fiber, too.

Zest Salad


 

1 cup arugula
1 carrot, chopped
1 stalk celery, chopped
1/4 cucumber, sliced
1 radish, chopped
1 fresh beet (cooked in boiling water until soft, then peeled and chopped)
8 walnuts halves
2 tablespoons dried cranberries
1/2 teaspoon dried orange zest (I use Penzey’s)
1/8 teaspoon Szechuan salt
fresh ground peppercorns, to taste

Mix together in a bowl and add some reduced balsamic vinegar to taste with two teaspoons olive oil.

 

Tina often brings this salad in for lunch and adds fresh salmon from the previous night’s dinner, or a can of Wild Planet Tuna, which is aluminum free.  If you’re vegan, add black beans instead.  Enjoy!

Gluten-Free Tortilla Pizza

Living with food allergies/intolerances is hard.  Restricted diets can sometimes make it difficult to feel as though you have a normal life.  There are those who choose to live healthier lifestyles, and then there are those who have found out about a medical condition that requires them to change their eating habits drastically.  Suddenly needing to bring your own food to social events surrounding eating is a strange adjustment to make, and while those who love you won’t mind, it’s still discouraging to have to make those preparations.

Fortunately, there’s becoming an increased awareness of the variety of dietary needs among restaurant-goers.  We now see more establishments offering gluten-free options.  Servers are no longer surprised when you ask for dairy-free adjustments to menu items.  Still, those of us who live with restricted diets want to have it become second-nature, something we don’t have to think or worry about any more.

There are options, and lots of them.  Once you learn which kind of gluten-free pasta alternative you like best, you suddenly find yourself developing new favorite recipes around that.  You start to pick up your favorite kind of almond milk without thinking twice.  You reach for different sorts of produce and try new things.

Here is one of those recipes that will become a family favorite.  It’s important that we allow ourselves to enjoy treats of old, while adjusting them to our nutritional needs.  No one wants to give up pizza.  So, today we have a FODMAP-friendly gluten-free tortilla pizza that will nourish your body and relieve your desire for your old ways!


DSC_0933

 

Ingredients:
1 Rudi’s tortilla
1 tablespoon tomato paste or 1 tablespoon pesto or 1 tablespoon cashew cream
2 cups Baby kale, spinach, bok choy chopped
2 tsp. olive oil
1 tablespoon fresh chives
1 oz. grated sharp cheddar cheese (Organic Valley)
Sliced sweet red pepper

Directions:
Place tortilla on a baking sheet.  Spread either the tomato paste, pesto or cashew butter on the tortilla.

Saute the vegetables in the olive oil.  Place the vegetables on top of the sauce.  Add grated cheese or nutritional yeast to the top of the vegetables.  Place under broiler and toast until the tortilla is golden-brown.

Slice it up and enjoy!