Archive for Lunch

Mango Salsa Recipe

Recipe shared by Registered Dietitian, Molly Linek 

A super easy and healthy mango salsa recipe for any occasion!

Yield

2 – 3 cups

Ingredients

● 2 mangoes, peeled and diced

● 1/2 cup diced red onion

● 1/2 cup chopped cilantro, omit if desired

● juice of 1 lime

● pinch salt, optional

● 1/4 cup diced jalapeno, optional

● 1/2 of a bell pepper, optional

● Instructions

Feel free to stir in any of the ingredient suggestions listed earlier in this post. The recipe is great for using up whatever fruit or veggies you have on hand.

To make the salsa, simply stir all ingredients together. Serve either cold or hot, and refrigerate leftovers in a covered container for up to four days. If you try it, be sure to rate the recipe below!

enjoy 😉

Cilantro Lime Tofu….Grilled

Recipe provided by RD Molly Linek

Enjoy! ☺️

Orange Cashew Chicken

Recipe provided by a registered dietitian, Molly Linek.

Simple and EASY

Ingredients

● 2 tablespoons peanut oil

● 4 boneless, skinless chicken breasts cut into thin strips

● 1/4 teaspoon salt and 1/8 teaspoon pepper

● 3/4 cup orange juice

● 2 tablespoons soy sauce

● 1 tablespoon cornstarch

● 2 cups frozen baby peas, thawed, or frozen broccoli

● 1/2 cup cashew pieces

Directions

1. Heat the oil in a heavy skillet or wok over medium-high heat. Sprinkle the chicken with salt and pepper on all sides.

2. Add the chicken to the wok.

3. Stir-fry until the chicken is cooked through, about 3 to 4 minutes.

4. Combine the orange juice, soy sauce, and cornstarch in a small bowl. Add this mixture to the chicken in the skillet or wok along with the

5. Add this mixture to the chicken in the skillet or wok along with the thawed peas.

6. Stir-fry for 2 to 4 minutes until the sauce thickens. Then stir in the cashew pieces and serve immediately over hot cooked rice or noodles.

Enjoy 😉

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ASIAN PEANUT NOODLES

The secret to this recipe is how easy it truly is to create!  And it makes a great new flavor from leftover chicken

Since the peanut sauce is so versatile, triple the  quantity and store in the refrigerator.   You can thin it down with chicken broth or water and use it as salad dressing.  Add it to full fat greek yogurt for a veggie dip.  Create rice buddha bowls and add it as a condiment.

PEANUT SAUCE:  In a bowl combine 1/2 cup peanut butter, 4 Tbsp soy sauce, 2 tsp fresh ginger, 4 Tbsp sweet chili sauce and 1/2 cup chicken broth. Taste and adjust if needed. Add some sriracha if desired.

Ingredients

8 0z Rice noodles

1 bag broccoli slaw

Diced leftover chicken or whatever meat is available

1 diced apple

1 large chopped bell pepper

Directions:

Bring a pot of water to a boil. Add 8 ounces rice noodles and one bag broccoli slaw. (HACK:  Cook both at the same time in one dish) Cover, remove from heat and let sit for 10 minutes. Drain the water and return to pot. Mix in diced chicken 1 large chopped apple and 1 large chopped bell pepper and stir to combine.Pour peanut sauce over noodle mixture and stir to combine.

Enjoy 😉

Cauliflower Mac & Cheese Recipe 🧀

Recipe provided by Registered Dietitian, Molly Linek.

She guarantees you’ll like this one 😋

Ingredients

● 3 cups cauliflower florets chopped small

● 1 cup uncooked elbow macaroni

● 1 1/2 cup milk of choice

● 3 tbsp  flour

● optional 2 tbsp butter

● 1/2 tsp salt and dash pepper if desired

● 2 cups Extra sharp Cheddar cheese

● 1/4 cup Italian breadcrumbs gf if desired

● 2 tsp oil buttery spread, or oil spray

● optional nutritional yeast as desired (2 tbs)

Instructions

Boil the water in a large pot. Add cauliflower and macaroni; cook over medium heat, stirring occasionally, 7 minutes or until macaroni is al dente. Drain; return to saucepan, and cover to keep warm.

Meanwhile, heat the oven to 350°F. Grease an 8×8 pan.

In a medium pot, stir milk, flour, optional butter, and salt with a whisk until smooth. Cook over medium heat, stirring constantly, until mixture boils and thickens. Remove from heat. Stir in cheese until melted.

Combine sauce and pasta mixture, stirring and breaking up any large cauliflower pieces. Taste, and season as desired.

Add a pinch of nutmeg and nutritional yeast.  

Smooth into the 8×8 pan. Toss breadcrumbs with the 2 tsp buttery spread or spray with oil. Sprinkle breadcrumbs on top of the pan. Bake on the center rack for 30-40 minutes or until edges are bubbly and breadcrumbs are golden.

Enjoy!

The International SuperMarket

This weeks nutritious and delicious pose isn’t of a recipe but to highlight a food that if you haven’t tried it you should. I was introduced to rhubarb about three years ago. Had never heard of it before.

The person who recommended me giving it a try knew that I like making greens with turnip and mustard greens so  they suggested me to try rhubarb in the mix of it. not only would it give some additional flavor but the good nutritional facts that it would give as well.

I say all of that to say if you have not tried shopping outside of your normal local store you should really try shopping at an international market. It exposes you to a lot of foods that you never knew existed and provide great benefits to the body. You definitely would not see them in your regular visited store.

Take a look at these from the International Market I visited:

Bread Fruit
Rambutan
looks like a furry kiwi 🥝
Green Chayote
Jack Fruit
Rhubarb


If you haven’t tried cooking rhubarb with other greens, you should! 

I take a big pot on the stove fill the pan just enough with water and then add all of my greens in and let them steam. I did add my favorite herbs and spices and some chopped up onions and let it all marinate. Once the greens are thoroughly cooked it’s time to eat!

If you want a more heartier flavor you can add smoked turkey sausage, neck bone, or bacon into the greens. 

Moral of this post, try new things get out of your comfort zone and do your research on food that you’ve never tried before.

I took other pictures of food I have never seen before and to be honest they look scary  but I honestly thought although they may look creepy from the outside they are probably very sweet on the inside. 

I’m glad I was willing to try something different than I was use to. By doing this from time to time it’s increased my kitchen library of foods to make!

 Here is the benefit highlights on Rhubarb!

Rhubarb is also a great source of vitamin K1, which is important for blood clotting and bone health. A half cup of cooked rhubarb provides more than one-third of the recommended dietary intake of vitamin K1, along with two grams of fiber (which helps prevent colorectal cancer), some calcium and vitamin C.

What are YOU willing to try different?

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!!