Pick of the week...

Today is the first day of spring.  In Connecticut daffodils are blooming and allergies are in full force!  The markets are selling spring produce, like asparagus, in abundance.  I like to buy seasonal produce so asparagus will be a side dish for many meals!  Next weekend my family celebrates Easter so we will be with extended family.  I am from a big Italian family so our gatherings center on meals.  I'm keeping that in mind this week and am preparing "lighter" meals for my family.

My "pick of the week" is Cod with Asparagus Hash and Horseradish Sauce.  The recipe is from the April isuue of Real Simple.  It is an easy dinner to prepare and is light and healthy.

INGREDIENTS

1. 1russet potato, cut into ¾-in. pieces
2. ½teaspoon kosher salt, divided
3. ½cup mayonnaise
4. 3tablespoons horseradish
5. 2tablespoons fresh lemon juice, divided
6. ¼cup extra-virgin olive oil, divided
7. ½teaspoon black pepper, divided
8. 3spring onion bulbs, whites quartered and greens thinly sliced
9. 1bunch asparagus, cut into 2-in. pieces
10. 4(6-ounce) pieces boneless, skinless cod fillets
11. 2tablespoons roughly chopped dill

DIRECTIONS

1. Cook the potato in salted water until fork-tender, 8 minutes. Drain.
2. Meanwhile, stir together the mayonnaise, horseradish, and 1 tablespoon of the lemon juice in a small bowl.
3. Heat 2 tablespoons of the oil in a large skillet over medium-high. Add the potato, ¼ teaspoon salt, and ¼ teaspoon pepper; cook, turning occasionally, until brown and crisp, about 10 minutes. Add the onion whites and asparagus and cook, stirring, until the vegetables are tender, about 10 minutes. Transfer to a plate.
4. Heat the remaining oil in the skillet over medium-high. Sprinkle the fish with the remaining salt and pepper. Cook, in batches, until opaque throughout, 2 to 3 minutes per side. Serve, sprinkled with the remaining lemon juice, the dill, and onion greens, with the asparagus hash and horseradish sauce on the side.

Simple, right?

Wishing you all a happy spring.  Shop seasonally and try some vegetables that you normally do not buy.    Options are endless!

Best.

Donna

Pick of the Week...

As a health and fitness professional, I see many trends come and go.   We all like to try the latest and greatest ideas, but the bottom line is to be fit and healthy takes hard work.  There is no magic pill, drink, or piece of equipment that will miraculously leave you healthy and lean.  Sweat, hard work, willpower and educating yourself are keys to your success for a healthy life.  I am a firm believer in "everything in moderation".  This works for me.  However, many clients tell me this doesn't work for  them.  They can not stop at one piece of pizza or one cookie.  But cutting those foods out forever seems awful to them as well.  I am not a nutritionist or therapist to help in these areas, but I can offer different ideas and possible solutions.  I like to keep updated with the latest food trends and it seems as though "clean eating" will be around forever.  It makes sense and is a lifestyle rather than a fad diet.

Clients have asked me to offer a spring food challenge and guide them into a healthier eating pattern.  I have been looking for some sources to use and I found one I really like that offers shopping lists, recipes, food swaps, etc.

http://www.thegraciouspantry.com/clean-eating/getting-started/  has 5 Tips for getting started to eating clean and stocking your kitchen.

I love that it first asks you to identify what eating clean means to you?  I think that is very important to ask yourself if you are thinking about adopting a "clean" eating lifestyle.  I am ready to offer the food challenge, but you need to be prepared and decide what your goals are and define clean eating for you.  Once you do that we can begin!

In the meantime, my pick of the week is an easy lunch or dinner.  I love pizza, but I don't always love how I feel afterwards.  I like Trader Joe's whole wheat pita, so I used it make a pizza.  I loaded it with tomatoes, red onions, left over roasted cauliflower, feta cheese, and arugula.  I baked it in the oven at 425 degrees for 5-8 minutes and it was crispy and delicious.  Definitely satisfied my pizza craving without the belly ache afterwards!

Enjoy the beautiful spring weather.  Get outside and walk, run, begin your gardens!  If you're interested in joining the food challenge, be in touch and do your preparations.

Best,

Donna

The February Fitness Challenge of adding one new move a day went extremely well.  I was happy to see people sharing the moves, trying them and making positive comments.  When asked what you would like to see for a next challenge, many suggested some type of food challenge.  I am still planning a schedule as to how to break down the challenge, so be patient.  It will be ready soon!

In the meantime, I found a great site called Buzzfeed Clean Eating Challenge.  It has step by step instructions and recipes for breakfast, lunch dinner and snacks.  Many of the recipes look and sound delicious.  Prepping ahead of time seems key as for most programs.  I wanted to share this recipe because it looked so good that it is my pick of the week.  I may have to use brown rice and make it ahead of time for some of my kids.  Two out of the four are not crazy about quinoa, so if I make brown rice with dinner on a different night it will be easy to save and use for them.  I do not like to cater to different likes or dislikes, but this is an easy swap!

FRIED QUINOA WITH SNAP PEAS, MUSHROOMS, AND SCRAMBLED EGGS
Serves 1

Ingredients
2 scallions, greens and whites divided
1 tablespoon extra virgin olive oil, divided
1 cup snap peas, trimmed and cut in 1-inch pieces
1/8 teaspoon kosher salt
freshly ground pepper
1 clove garlic, minced
1 shallot, minced
1 cup cremini mushrooms, thinly sliced
1 large egg for women; 2 large eggs for men
1 teaspoon apple cider vinegar
1/2 cup Big Batch Cooked Quinoa (recipe below)
1 teaspoon tamari

Procedure
Thinly slice scallion whites, and cut scallion greens into 1/2-inch pieces.

In a large skillet, heat 1 teaspoon olive oil, then add snap peas. Cook 1-2 minutes, shaking the pan occasionally, until the snap peas are slightly blistered and getting soft. Transfer snap peas to a bowl and set aside. Wipe out the pan, discarding any remaining water.

Return skillet to medium heat and add 1 teaspoon oil. When oil is hot, add the scallions whites, garlic, and shallot, and cook until starting to soften, about 30 seconds. Add mushrooms, scallions greens, and 1 tablespoon water and cook an additional 2 minutes, shaking the vegetables around the pan occasionally, until mushrooms are soft and the scallion greens are wilted.

Meanwhile, crack the egg into a small mixing bowl, with kosher salt, freshly ground pepper, and 1/4 teaspoon water and a pinch of salt, and whisk vigorously until the white and the yolk are thoroughly combined. In a medium nonstick skillet, heat 1 teaspoon olive oil over medium heat. Add egg and scramble it by moving the raw egg around the pan with a rubber spatula for about a minute, scraping the bottom of the pan as the egg cooks. When egg is cooked, remove the pan from the heat.

When mushrooms are cooked, add vinegar and scrape any browned bits off the bottom of the pan. Add quinoa, snap peas, tamari, and scrambled egg and toss together until the egg is broken up and the mixture is heated through.

423 calories, 17.5 g fat (1.8 g saturated fat), 55.8 g carbohydrate (7 g fiber, 3.2 g sugars), 14.1 g protein, 923 mg sodium, 0 mg cholesterol

Enjoy!  

Stay tuned for the food challenge coming soon!!!

Best,

Donna