Friday, July 26, 2013

Friday Fitness Tips: Healthy Summer Recipes

By Klaudia Szestowicka
Flourless Anything Crumble (recipe below)

Eating clean, healthy foods does wonders for your body. Not only do your skin, hair, and body look better, but your mood and way of thinking improves greatly. Eating healthy foods improves the way your brain releases hormones and chemicals on a daily basis. Ever get that tired and run down feeling and you just don’t quite don’t know why? It’s your brain sending you messages! It needs healthy food to function probably. Here are a few recipes to try out this summer to help you feel lighter and happier!
Salmon with sriracha sauce and lime: (serves 4)
  • Juice and zest of ½ lime
  • 1 tbsp maple syrup
  •  ½ tsp sriracha sauce
  • ½ tsp coarse sea salt
  • 1 ¼ lbs salmon fillet, skin removed
  • 2 tbsp coarsely chopped cilantro
Heat oven to 425 ͦ. In a bowl, whisk together juice, zest, syrup, sriracha, and salt. Place salmon in a baking dish lined with parchment paper; pour lime-maple mixture over top. Roast salmon until cooked through and flaky, about 15 minutes. Sprinkle with cilantro; serve.
Nutrition Facts: 217 Calories per serving, 9 g fat (1 g saturated), 4 g carbs, 0 g fiber, 28 g protein
Turkey Meatballs: (Serves 4- 24 meatballs)
  • 1 small onion, coarsely chopped
  • 1 cup arugla, coarsely chopped
  • ¼ cup Italian parsley
  • 2 cloves garlic
  • 8 fresh sage leaves
  • 8 fresh basil leaves
  • Leaves from 4 sprigs thyme
  • Leaves from 1 sprig rosemary
  • 1 lb ground turkey
  • 1 tsp coarse sea salt
  • ½ tsp freshly ground black pepper
  • 4 cups spaghetti sauce
  • 3 tbsp olive oil
In a food processor, pulse onion, arugula, parsley, garlic, sage, basil, thyme, and rosemary until finely chopped. In a bowl, combine onion-herb mixture with turkey, salt and pepper; mix with hands. Roll turkey mixture into 24 golf ball-sized meatballs. In a large pot over low heat, warm tomato sauce. In a large nonstick skillet over medium heat, heat oil. Cook meatballs in skillet in batches, stirring, until browned, about 10 minutes. Transfer meatballs to simmering sauce; partially cover pot. Cook meatballs, stirring occasionally, about 30 minutes. Serve hot with gluten-free or wheat pasta.
Nutrition Facts: 334 calories per 6 meatballs with sauce, 19 g fat (4 g saturated), 17 g carbs, 5 fiber, 26 g protein

Flourless anything crumble: See photo above
You can sub in any of your favorite fruits
  • 4 nectarines, pitted and cut into wedges 
  • 1 pint blueberries
  • 4 tbsp maple syrup, divided
  • 1 tbsp lemon juice
  • ½ cup almond meal
  • ½ cup quinoa flakes (such as Ancient Harvest)
  • ½ tsp fine sea salt
  • ½ tsp ground cinnamon
  • 2 tbsp extra-virgin olive oil
Heat oven to 400 ͦ. In a shallow baking dish, combine fruit, 2 tbsp syrup and juice. In a bowl, mix almond meal, quinoa flakes, salt and cinnamon. To almond meal mixture, add oil and remaining 2 tbsp syrup; mix until just combined. Crumble almond meal mixture over fruit; bake until top is browned and fruit is bubbling, about 20-25 minutes.
Nutrition Facts: 230 calories per serving, 10 g fat (1 g saturated) 34 g carbs, 5 g fiber, 4 g protein

Klaudia is a certified Group Exercise Instructor. Her favorite exercise is R.I.P.P.E.D.

This Friday Fitness Tip is sponsored by Being-Fit® Fitness Center in Clairemont Square. Being Fit offers everything you need to meet your fitness goals in a supportive neighborhood gym atmosphere. Click here for a free three day pass!

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