Archive for Lunch

Kale and Veggie Dish

I wanted to share a vegan meal one of my dear friends/clients sent me a picture of and it looked sooooo good and healthy I had to share with you!!

Ingredients:

  • Sautéed Kale 🥬
  • Mushrooms 🍄
  • Onion 🧅 Powder
  • Baby Tomatoes 🍅
  • Garlic 🧄
  • Black Pepper

Prep Time: 15 Minutes

Easy, nutritious and delicious meal in no time!!!

Enjoy!

Sweet and Crunchy Tuna Salad

by Molly Linek, RD

Serving Size: 4

● Handful of raisins

● 3x 5oz cans tuna, drained* (OR sub with chicken)

● 1/4 c sunflower seeds

● 1/3 c mayo

● 1/4 c dried cranberries

● 1 head of romaine lettuce (for wraps) (OR sub with arugula, mixed greens)

Instructions

1. Mix the following together: 3 cans tuna, drained + 1/4c sunflower seeds + 1/3c mayo + 1/4c dried cranberries (break apart if needed) + raisins (or grapes if you have them) + S&P, to taste

2. Store in air-tight container in fridge until ready to use.

3. Serve in a lettuce wrap or over a bed of your favorite lettuce. I like arugula

because of its peppery taste.

Quick and Easy Spicy Black Beans and Rice

I am so happy to work with not only a great friend but and even better dietitian. When I say she knows her stuff she knows her stuff! After having numerous conversations on how to keep people healthy and fit especially during this pandemic I asked if she would be willing to share some of her healthy and easy recipes that can be put together in your own kitchen. 

Look out for thorough recipes from Molly that she is sharing with the 4Star Fitness, crew! I 

By Molly Linek, MPH, RD

Ingredients

For the Rice:

● 1 cup ​white rice

● 2 cups water

● 1/2 teaspoon​ salt

● juice of one lime, or 3 tablespoons concetrate

● 2 tablespoons fresh cilantro roughly chopped, or dried cilantro 1 teaspoon

For the Beans:

● 1 tablespoon ​extra-virgin olive oil

● 1 small onion finely diced

● 28 oz. ​can black beans​ drained and rinsed

● 1 teaspoon ​cumin

● 1/2 teaspoon​ salt

● 1 cup water

● juice of one lime, or from concentrate

● 2 tablespoons fresh cilantro roughly chopped, or 1 teaspoon dried cilantro

Instructions

1. To make the rice,​ bring water to a boil, add rice ​(1 cup)​ and salt ​(1/2 teaspoon)​, stir, and simmer until cooked ​(about 15-20 minutes).​ When done, fluff with a fork, stir in the cilantro and lime juice, and adjust seasonings if necessary.

2. While the rice is cooking, make the beans.​ Sauté the diced onion in the olive oil (1 tablespoon)​ over medium-high heat in a medium pot until softened and beginning to brown ​(about 2-3 minutes)​.

3. Add drained and rinsed black beans, cumin (​ 1 teaspoon)​, salt (​ 1/2 teaspoon)​, and water ​(1 cup)​. Stir, bring to a boil, and simmer ​uncovered​ for about 10 minutes.

4. Turn off the heat. Use a potato masher to mash the beans a few times, thickening the mixture, but leaving most of the beans intact. If you don’t have a potato masher, you can use a fork on the side of the pot.

5. Stir in the lime juice and fresh chopped cilantro ​(2 tablespoons)​ and season with more salt if necessary.

6. Serve the beans on top of the rice and ENJOY!

CREATIVE BOWL

In this present time,  going to the grocery store is way more of a task than it has ever been! Due to the coronavirus, stores have become limited in their hours, limitations on certain products and new procedures before you can ever enter the store.
When the opportunity comes to grocery shop you want to make the best of it! When you have enter the grocery store, first stop by the produce aisle and get as many fresh veggies as you can, if not look in the frozen veggies Aisle. 

The challenge for this nutritious and delicious idea is to create a bowl of healthy options from what you bought, as much as you can. 

Your bowl can be fresh fruit and some yogurt, your bowl can be a chipotle style, your bowl can be one simple thing or It can be a mix of different things that compliment each other. Be creative whether it’s a snack or a meal, make sure your bowl continues to stay Consistent with healthy supportive options. 

Examples of foods that can used to create a creative healthy bowl, but Not limited to:

Brown rice

Quinoa

Tomatoes

Celery

Bell peppers

Peppers

Lettuce

Carrots

Corn

Onion

Mushrooms

Fresh or frozen fruit

Greek yogurt

Granola 

example of a creative bowl- brown rice, corn, lettuce, tomato, onion , yellow bell peppers, and mushrooms.

Enjoy!!

MIX IT UP- KEEP THINGS FRESH!!

When it comes to nutrition I have Often been asked the question about how to keep things from getting boring when figuring out a healthy and easy nutrition routine.

A lot of people seem to think that you have to eat the same thing every day and that’s just not true. That would only apply to those who truly enjoy eating the same thing every day and don’t mind it at all. But for the majority, having variation and how you prepare and cook your food makes a huge difference!

 The main differences, that make a difference, is: 

  1. how you cook your food (examples: pan seared, air fried, or grilled) 
  2. Ingredients used- change up your taste buds using different herbs and spices  
  3. How often you switch it up

Your nutrition routine  DOES NOT have to be boring but rather fun and tasty. 

Below is a great example of how you can use a main ingredient (baby spinach) in different ways , with a different taste/flavor. 

Mexican theme
Asian theme
Greek theme

Tasty Stuffed Peppers

Store Bought- COSTCO

It’s always great when you can find something from the store that looks nutritious and delicious and you don’t have to go through the labor of putting everything together however the disadvantages you are going to be going off the ingredients that were prepared to make it and if you agree with those ingredients then you are two thumbs up!

Buying all of the ingredients yourself and putting a nutritious and delicious meal together such as these stuffed peppers gives you full control of how much and what you put in it.

I have done both store-bought and homemade but if I had a preference I would definitely do the homemade. Convenience definitely plays a factor in if someone is going to buy store-bought or homemade but you always have to factor in If you go to the store but route, that all the ingredients agree with you.
For example store-bought may Be made with ground beef instead of ground turkey. Also knowing how lean a pre made meal is compared to you choosing a lean meat. The herbs and spices that come on a store bought may not come with the spices and/or herbs you enjoy. You get my drift! It’s all in preference.


Here is a homemade Stuffed Pepper recipe you can try that is shared by Registered Dietitian, Kristina Jenny.

Ingredients:

1 pound ground beef, cooked

2 tablespoons Worcestershire sauce

15-½ ounce Tomato Sauce, divide in half.

1 bag frozen Multigrain Blend with Vegetables

1 teaspoon Italian seasoning

Salt & Pepper to taste

5 peppers, cut at top and unseeded

Mix ingredients together and use a spoon to fill the peppers. Place peppers into a baking pan and cook at 350 degrees for 1 hour.

Each pepper: 259 calories, 13 grams fiber, 15 grams protein

Hummus and Red Pepper Tortilla Wrap

This recipe comes by way of a Registered Dietitian friend of mine, Kristina Jenny! I have had one of these wraps and they are delish! A great nutritious and delicious lunch option that YOU can make right in your kitchen!

Here is what you need:

  • 1 sprouted-grain or whole grain tortilla
  • 1/4 cup garlic hummus
  • 1/4 red pepper/ sliced
  • 1/2 cup spinach
  • 2 tablespoons feta cheese
  • Spread hummus on wrap then arrange red pepper, spinach and feta cheese. Roll up the tortilla and enjoy!

258 calories, 13 grams of fiber, 15 grams of protein per wrap

Power Pasta

I like to call this the POWER Pasta because of the Spinach! You know what happened to Popeye everytime he consumed some! Lol jk, but forreal this meal is good and wholesome!

Ingredients:

  • Whole grain penne pasta
  • sun dried tomatoes
  • red peppers, garlic
  • onions
  • spinach
  • sea salt
  • black pepper
  • red pepper seeds
  • tossed with 1/2 cup of the pasta water, then a lil EVO. Talkn bout good……Chile!!!

Pasta Toss Up

When my chef Mom makes a dish and it’s really good, she will call me up to let me know about it. Then she will follow up with a photo. 🤣

My Mom is one to follow a lot of recipes she comes across and then may add her own twist to it.
ghis time around, there was no recipe she followed. She literally tossed something together.

She knew it would be a pasta based dished, but what she would use to create this meal would depend on what she had in the kitchen.

Well, what she put together most have been worthy enough to give me a call because she could not stop talking about it! She just started tossing in ingredients she felt would go well together.

Here is her simple yet complementary ingredients list of what you’ll need:

  • Whole grain penne pasta (cook al dente)
  • Sauteed onions
  • minced garlic
  • red peppers
  • baby bella mushrooms
  • Diced no salt tomatoes
  • Kale
  • EVO (extra virgin olive oil)
  • Herbs and spices (Seasonings: garlic powder, italian herbs, rosemary, basil, black pepper, sea salt)

Directions:

  • Cook the penne pasta in one pot while preparing all other ingredients are cooked in another.
  • Cook Penne pasta al dente
  • All other ingredients, herbs and spices are cooked together in the EVO. Throw the kale in last as it cooks down quickly.
  • Once the ingredients are cooked to your likely (not too cooked), throw the al dente penne pasta in and toss it all up!
  • Ready to eat!!😋

Taste The Rainbow

I just wanted to motivate all of us to pick out our favorite veggies/fruits cut them up and place them on a nice dish. Why? They can be readily available, something that catches the eye for you or your whole family!

once you and/or your family have taken all that was wanted, package them in small baggies that you can snack on in the near future.

Choose veggies with variety of color because guess what? That colorful rainbow of veggies/fruits you are preparing comes packed with wholesome vitamins, minerals and antioxidants your body craves to keep you functioning properly.

Not only that, but they taste good especially if they’re fresh! (Tip- depending on the season, try a Farmers Market to help choose the best veggies.)

This array of veggies/fruits you are looking at was brought in by one of the lovely registered dietitians who prepared this herself. 

 I have to give a shout out to the carrots 🤣 these were like the actual carrots that you see bugs bunny eating🤣 these weren’t the mini baby carrots! She literally cut off the root and sliced them. They had so much flavor! 

So again, I challenge us as we go into this holiday to prepare a healthy dish such as this.

When the time is right, for those of you who grow your own veggies, serve it own a platter just like this!

I just want to leave off with just a couple brief benefits, from what you see here, that these scrumptious veggies/fruits provide:

Cucumbers

  • Keeps our body hydrated and helps remove toxins from your digestion system
  • Peak Season for Cucumbers: May to August
  • You don’t see cucumbers in this pic, but I LOVE them and would feel remised if I didn’t add to this list :o)

Squash

  • Slew of Vitamins and minerals: Vitamin A,Vitamin C, Vitamin E, B-Vitamins. Minerals: Magnesium, Potassium, Manganese, Copper, Phosphorus, Calcium and Iron.
  • Provides very good source of carotenoids and other important anti-inflammatory and antioxidant compounds.
  • In season: June through October

Cherry Tomatoes

  • one of the richest sources of vitamin C
  • loaded with insoluble fiber, the type of fiber that sweeps out your gut and helps you have regular bowel movements
  • In season: Year around

Carrots

  • source of beta carotene, fiber, vitamin K1, potassium, and antioxidants
  • linked to lower cholesterol levels and improved eye health
  • In season: May through December

Celery

  • Celery and celery seeds have approximately 25 anti-inflammatory compounds that can offer protection against inflammation in the body
  • generous amounts of soluble and insoluble fiber which support a healthy digestive tract and keep you regular
  • In season: November through May

Sweet Bell Peppers

  • rich source of Vitamin C and Vitamin A
  • Bell pepper has adequate levels of essential minerals. Some of the main minerals in it are iron, copper, zinc, potassium, manganese, magnesium, and selenium
  • In season: July through September