recipe redux [ shrimp fried rice ]

 

The Classic:

 1,154 calories per serving

4 grams saturated fat

3,352 milligrams sodium

 

The Makeover:

 368 calories per serving

 1.5 grams saturated fat

 560 milligrams sodium

 

shopping list

• 1 cup broccoli florets
• 7 teaspoons coconut oil, divided
• 1 medium red bell pepper, cut into thin strips
• 1 medium yellow bell pepper, cut into thin strips
• 1 cup sugar snap peas, trimmed and halved crosswise
• 1 tablespoon grated peeled fresh ginger
• 1 cup cooked long-grain white rice, chilled
• 1 tablespoon dark sesame oil
• 12 ounces peeled and deveined medium shrimp
• 1 1/2 cups frozen edamame, thawed
• 1/4 cup lower-sodium soy sauce
• 1 1/2 tablespoons rice vinegar
• 1 teaspoon Sriracha 
• 1/4 cup thinly diagonally sliced green onions

directions

 

1. Steam broccoli 4 minutes or until crisp-tender; set aside. Heat a large skillet or wok over medium-high heat. Add 1 teaspoon coconut oil to pan. Add bell peppers and sugar snap peas to pan, and stir-fry for 2 minutes. Place vegetable mixture in a large bowl. Add remaining 2 tablespoons coconut oil to pan; swirl to coat. Add ginger, and stir-fry for 10 seconds. Add rice, and stir-fry for 5 minutes or until rice is lightly browned. Remove rice mixture from pan, and add rice to bowl with the vegetable mixture.
2. Wipe the pan with paper towels. Return pan to medium-high heat. Add sesame oil to pan; swirl to coat. Add shrimp; stir-fry 1 minute. Add edamame; stir-fry 1 minute. Stir in soy sauce, vinegar, and Sriracha; bring to a boil. Cook for 3 minutes or until liquid thickens slightly. Add vegetable mixture and green onions; stir to combine. Cook for 1 minute or until thoroughly heated, stirring frequently. Serve immediately.

T[oats]

So I seriously got rained on while I was riding to work. I suppose if I want to look at the positive.. my commute really woke me up this morning. I don't mind a little sprinkle in my face, I actually love the rain.. I enjoy it more from the comfort of my couch under a blanket, eating oatmeal.. but oh well. The weather inspired me to pull my three favorite oatmeal recipes. 

1) Oatmeal with cranberries, cherries and pistachios

2) Oatmeal with bananas, pecans, molasses and almond butter.

3) Savory- Oatmeal with a fried egg, fresh salsa and extra avocado. 

Oatmeal is a great healthy choice for a number of reasons. My favorite is that it is a low calorie food and still fills you up. It is full of fiber and protein but low in fat. The high fiber and complex carbohydrates slow down the conversion of this whole food to simple sugars. The high levels of magnesium nourish the body’s proper use of glucose and insulin secretion.

so juiced

Have you tried a juice cleanse?

Detoxes and extreme diets like the Master Cleanse can be controversial, but advocates say juice cleanses made from raw fruits and veggies are safe. 

“Many people turn to cleanses because they feel off—they’re bloated and sluggish, dependent on caffeine and junk food cravings, breaking out,” says Stephanie Middleberg, a New York City-based registered dietitian. “When you eliminate toxins from your system, your entire body feels better and reacts both internally and externally.”  

But detoxes may shift you away from bad habits (like too much coffee, alcohol, and fatty foods) and help foster healthier habits (like keeping up with your workout routine, eating clean, and making better life choices). 

Juice cleanses are pretty popular, which means you can pick some up right at your local grocery store. Plus tons or companies ship right to your doorstep! Most cleanses come in 3 //5// 10 day packs and you can buy your favorite flavors individually.

believe the hype here 

Some popular cleanses (*= My favs)

BluePrintCleanse *

Cooler Cleanse

Life Juice Cleanse

Pressed Juicery *

Liquiteria (I'm currently in New York and cant wait to try this, as they have a few locations here!!)

Organic Avenue

Ritual Cleanse *

sources 1 2 3

The dirty F- word

hey now kids, get your mind outta the gutter.... not that F- word
I'm talking about Fat.

Did you know that if you increase the amount of fat in your diet, it could actually help you to lose more fat from your body? Trippy I know.. but here's what research is saying. 

Monounsaturated Fats 

What they do: These fats, known as MUFAs, raise good HDL cholesterol, lower bad LDL cholesterol, and protect against the buildup of plaque in your arteries. They also help prevent belly fat, according to research.

Polyunsaturated Fats
What they do: In addition to lowering your LDL, these fats contain essential omega-3 fatty acids -- which boost brain function and may help strengthen your immune system and improve your mood -- and omega-6 fatty acids, which in small amounts can keep skin and eyes healthy. 

Stay away from Saturated Fats and Trans Fats 

(those won't help you in the health department.)

By showing your body that it is getting a consistent source of external fat from your diet, it will be more willing to let go of the fat it is currently holding. 

calories in = calories out... still holds true of course

Fat is energy. Your body does not want to give up this valuable fuel source. We may think that fat is a nuisance, but your body thinks otherwise. It loves fat. Providing 9 calories per gram, fat provides a dense source of energy for your body. The downside? Fat has 9 calories per gram, and is a dense source of energy for your body. Great for your body, but bad for you when you want to get rid of it. By not severely limiting your fat intake, you signal to your body that there is no famine or lack of available energy in the near future, and that it is OK to shed some of the energy reserves it currently holds.

source 1 2

spring time superfoods

I know people have been dropping like flies around my office lately. There is this nasty cold going around, and it kills you for about three weeks. The rain has finally graced Northern California with it's presence. Which means it's time to increase that Vitamin C and boost those immune systems. Here are some local fruits that are in {{ or, coming into}} season that are sure to help your health. Even if you aren't the one to purchase organic fruits and vegetables. Just remember, ALWAYS but these organic. 

Asparagus
 A cup of asparagus contains 70 percent of your daily-recommended amount of vitamin K, which helps transport calcium to your bones, and 20 percent of your vitamin A, which helps your immune system. It's also a great source of protein and folate. Another reason to love asparagus? Eating it before your drink alcohol is known to ward off hangovers. {{bonus!!}}

Kale

My friend Amanda prompted this edit- I forgot to include purple kale! Which is her new found love. This tasty treat can be served up multiple ways. Each power packed bite offers cholestorol lowering fiber and antioxidant and anti inflamatory benefits.  It has also been linked to lowering your risk of ;bladder, breast, colon, ovary and prostate.

Fava beans
Quite possibly one of the oldest cultivated plants around, fava beans are staples in nearly every international cuisine, while in the U.S., they're often passed over for other domestic bean varieties. High in fiber and iron, fava beans are protein powerhouses, with 13 grams per cup of cooked beans. 

Spinach
Spring is the best time of year to eat spinach, a crop that loves warm days and cold, nearly frosty nights, which bring out its natural sugars. In addition to being a great source of vitamin C and folate, two nutrients that strengthen your immune system and ward off allergies, spinach is also rich in a compound called betaine, which has been found to boost exercise performance.  Spinach contains lutein and zeaxanthin, two phytochemicals that may help prevent age-related macular degeneration.

Arugula
Tossing peppery arugula into your salads will keep them from getting too boring, and it provides you with a huge boost of magnesium, a mineral important for keeping your bones strong, your immune system healthy, and your muscles strong.

Carrots

High levels of Vitamin A in these guys, will help keep your eye site in tip top shape and it will aid in the cleansing of your liver too.  Plus the amount of  Beta-carotene has also been shown to protect against macular degeneration and senile cataracts.

Artichokes
 They contain a compound called cynarin, which stimulates taste bud receptors and has been found to make bland food more palatable. Artichokes are also used in complementary medicine to aid digestion. They're rich in inulin, a prebiotic that promotes the growth of beneficial bacteria in your gut.

fit and fruity

Came across these great articles in Runner's World the other day and thought I would share them with you. As the days get shorter and the nights get longer, the idea of coming home from work and posting on the couch, sounds more and more appealing. With all the extra sitting, it might be a good idea of getting in the habit of stretching so you can stay limber. While your relaxing on the couch, grab a basket of blueberries and nosh on those instead of the regular bag of popcorn or potato chips. (see the health benefits below)

out with the old, in with the new

Lets be honest; you aren't going to trade in your bag of potato chips for kale chips overnight. And honestly, that's why most dieters fail- because they try to make too big of a change and end up depriving their bodies. Then, you set yourself up for a weight gain relapse. Even if you are determined, your brain will go through withdrawals and you will end up feeling hungry and unsatisfied all the time. hence binge eating.

In a lab study with rats, scientists found that when they were given chocolate and sugar and then had it taken away, their brains pumped out five times the normal level of CRF- which is the same stress hormone released in junkies who are trying to kick a drug habit. oh no!!

So instead of trying to go cold turkey on your favorite bad foods, remember it's all about baby steps. Make sure you transition your eating habits one at a time and it should be the end of yo-yo dieting for you!

below are some easy upgrades to make in your diet. 

source

natural defense

When you are working out hard (especially in the summer time) it can be very draining on your body. Make sure to keep your nutrition in check with the right vitamins and antioxidants to ensure proper repair. I found this article the other day in Runner's World about all the right super foods that you should be eating to help your health and recovery. Remember; you can always click on the image for larger viewing. 

Paleo Brownies

These scrumptious little babies danced on my taste buds yesterday, and boy do they know how to tango.

  They are definitely more moist and more dense than your typical brownie, which I liked. It made for a chewy- gooey texture and it didn't crumble. My friend also said that you could substitute apple sauce for half of the banana, but I'm also wondering if you could replace some of the avocado too. (like the cake box recipes that allow you to substitute apple sauce for vegetable oil) I'll have to look into that. The recipe that my friend used is below... but I found some other options here here and here, if you're interested. 

Ingredients

2 1/2 cup almond butter
1 1/4 cup honey
2 lg ripe bananas
2 lg avocados
3 eggs
3/4 cup cocoa powder
1 tbsp. vanilla
1 tsp baking soda
2 tsp baking powder

Instructions

Mix the honey and almond butter in a large bowl
Beat the eggs, banana, vanilla, cocoa powder and avocado until you get a mousse-like consistency in a blender
Add baking soda and baking powder.
Spoon in almond butter to complete the batter
Pour into 8 x 8 baking pan or you can make them into bite size brownies by using a mini-muffin pan.
Bake at 350, 15-18 minutes

fun tip- add 1 tsp red pepper to your mixture for a little kick, or walnuts for a little crunch!!

Top 10 foods to always buy organic- even if you're on a budget

Do you know what your putting in your mouth? Most people will eat conventional produce and not even bat an eye. It's because they are not educated on the harmful pesticides and additives that their food contains. Take a look at my quick guide to clean eating and see for yourself why you may want to pay the extra twenty cents for that Organic basket of strawberries. check out this site for my information.

1. Grains
Conventional grains are known to contain 15 pesticide residues according to the USDA Pesticide Program. They have even been known to carry carcinogens and neurotoxins that are linked to many health problems. Why buy them organic? Organic whole grains can reduce the risk of chronic diseases, stroke and heart disease.


2. Soy, Tofu Edamame

Please be aware that 90 percent of soybeans sold in the United States are genetically-modified. 

According to Dr. Joseph Mercola of the Natural Health Center, “Since the introduction of genetically engineered foods in 1996, we've had an upsurge in low birth weight babies, infertility, and other problems in the U.S., and animal studies have shown devastating effects from genetically engineered soy including allergies, sterility, birth defects, and offspring death rates up to five times higher than normal.” 

Always buying organic soy will ensure that you avoid genetically modified crops as well as neurotoxins such as Chlorpyrifos and Malathion.

3. Milk

If you consume dairy, it’s important to be aware that 20 percent of the milk in the U.S. comes from cows who have received a genetically-engineered hormone called Recombinant Bovine Growth Hormone (rBGH). 

4. Beef

If you eat meat, it’s important to be aware that conventional meat contains hormones, antibiotics, and pesticides. There are pesticides found in meats and poultry because cows and other animals eat feed grown using synthetic fetilizers and herbicides, But the main reason that studies and most experts say you should buy organic meat is because of the dangers of hormones, antibiotics and additives which have been linked to cancer and other harmful heath effects.


5. Apples

They were ranked highest on the list of pesticides in produce. According to Pesticide Action Network’s website  88 percent of conventional apples contain residues of Thiabendazole, a possible carcinogen. Even after a good wash, a conventional apple still contains traces of toxic chemicals. You can avoid these by buying organic apples.

6. Cherries

The USDA Pesticide Data Program found 42 pesticide residues on cherries including carcinogens and neurotoxins that can cause nervous tissue damage. But don’t give up yet! Cherries are a good source of fiber and vitamin C, and they are also full of potassium. Just be sure to check whether your cherries are organic before purchasing them.

7. Peaches

These furry fruits may be tasty, but conventional peaches can contain 62 chemicals that are carcinogens, suspected hormone disruptors, neurotoxins and developmental or reproductive toxins! That’s more than most fruits and veggies! Be sure to make sure your peaches are organic. Craving something sweet but can’t find or afford organic peaches at your store? Buy a conventional cantaloupe. It’s less likely to contain nasty pesticide residue.

8. Potatoes

conventional potatoes often contain neurotoxin chemicals that can cause mental and emotional changes, vision loss and weakness or numbness in arms and legs. Maybe switch to sweet potatoes instead. They are full of antioxidants and are considered a clean vegetable, free of toxic residues.

9. Spinach and Kale

this superfood also tests positive for a whopping 48 pesticide residues found by the USDA Pesticide Data Program. They found that spinach contains carcinogens, neurotoxins and developmental or reproductive toxins.

10. Strawberries

Conventional strawberries can contain many types of pesticide residue including Captan, a probable human carcinogen that causes rats to develop tumors.

Read more

Summer Salads

I wish I had a backyard. 

Somewhere to grow what I want and enjoy planting flowers, to just relax and enjoy life. Summertime always makes me miss having a backyard, because I live for the outdoor dinner parties and sitting under the stars with a cup of tea. I used to have the most beautiful backyard- complete with tomato garden and aloe vera plants. Even though I was only renting the space, I chose to spend the money and upgrade the backyard area .. knowing that when I moved, it would all have to come down.. But the memories are worth it to me. And it is a positive feeling I can relate to from my childhood. Because in California, you can dine under the stars almost all year round and my family was big on that. 

I wanted to share some of my favorite salad recipes, that just scream summer. They are the perfect addition to any outdoor meal and are especially nice when it's too hot to cook! The watermelon one is a new crush of mine. It is perfect for a hot day, when all you want is something refreshing and easy! I highly suggest you put that on your must try list. 

+ Raw Kale and Brussels Sprouts Salad with Tahini-Maple Dressing

Ingredients

• 1 bunch of curly green kale
• 12 brussels sprouts (about 2 big handfuls’ worth)
• 3 tablespoons sliced almonds
• 1/4 cup shaved Parmesan (use a vegetable peeler to shave the cheese into little strips)
• dash of sea salt

Tahini-maple dressing

• 1/4 cup tahini
• 2 tablespoons white wine vinegar
• 2 teaspoons white miso
• 2 teaspoons maple syrup
• pinch of red pepper flakes
• 1/4 cup water

Instructions

1. Use a chef’s knife to cut out the ribs of the kale leaves. Chop the kale into small, bite-sized pieces. Sprinkle a dash of sea salt over the kale and use your hands to massage the kale by lightly scrunching handfuls of kale in your hands. Release and repeat until the kale becomes darker in color and more fragrant. Transfer the kale to a medium serving bowl.
2. Chop off and discard the stem end of the brussels sprouts and any discolored outer leaves. Slice the sprouts as thin as possible, then use your fingers to break up any clumps. Add the sprouts to the bowl.
3. In a small mixing bowl, whisk together the tahini, vinegar, miso, maple syrup and red pepper flakes. Whisk in the water until the mixture is smooth and creamy. Pour the dressing over the kale and sprouts and mix well.
4. In a small pan over medium heat, toast the almond slivers, stirring frequently, until fragrant and turning golden (this will take less than five minutes so watch carefully). Add the toasted almonds and parmesan shavings to the salad and toss. Serve immediately.

+ Watermelon and Feta Salad

Ingredients

For the vinaigrette:

• 1/4 cup freshly squeezed orange juice
• 1/4 cup freshly squeezed lemon juice (2 lemons)
• 1/4 cup minced shallots (1 large)
• 1 tablespoon honey
• 1/2 cup good olive oil
• 1 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper

• 6 cups baby arugula, washed and spun dry
• 1/8th seedless watermelon, rind removed, and cut in 1-inch cubes
• 12 ounces good feta cheese, 1/2-inch diced
• 1 cup (4 ounces) whole fresh mint leaves, julienned

Instructions

Whisk together the orange juice, lemon juice, shallots, honey, salt, and pepper. Slowly pour in the olive oil, whisking constantly, to form an emulsion. If not using within an hour, store the vinaigrette covered in the refrigerator.

Place the arugula, watermelon, feta, and mint in a large bowl. Drizzle with enough vinaigrette to coat the greens lightly and toss well. Taste for seasonings and serve immediately

+ Roasted Beet and Citrus Salad

Ingredients

• 1 1/2 pounds small golden beets 
• Cooking spray 
• 1/4 cup orange juice 
• 1 tablespoon cider vinegar
• 1 tablespoon olive oil
• 1 teaspoon honey
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 garlic clove, minced
• 4 cups mixed salad greens 
• 3 cups chopped beet greens (about 3 ounces)
• 1 1/2 cups tangerine or orange sections, halved crosswise (about 8 tangerines)
• 2 tablespoons shaved fresh Parmesan cheese 
• 1 tablespoon coarsely chopped walnuts, toasted

Instructions

1. Preheat oven to 400°.
2. Leave root and 1-inch stem on beets; scrub with a brush. Place beets on a jelly-roll pan coated with cooking spray. Lightly coat beets with cooking spray. Bake at 400° for 45 minutes or until tender. Cool beets slightly. Trim off beet roots; rub off skins. Cut beets in half.
3. Combine orange juice and next 6 ingredients (through garlic) in a medium bowl, stirring with a whisk. Add beets, tossing gently to coat. Remove beets with a slotted spoon, and set aside, reserving orange juice mixture in bowl. Add salad greens and beet greens to bowl; toss well. Place about 1 cup greens mixture on each of 6 salad plates; top each with about 1 1/2 cups beets, 1/4 cup tangerine sections, 1 teaspoon cheese, and 1/2 teaspoon nuts. Serve immediately.

po' it up, po' it up

5 Things you may consider adding to your juice, smoothie or shake in the morning. 

Since everyone has jumped on the juicing train, I think a quick post about some necessary items in your mixer.. is in order. A lot of people tend to think that mixing spinach with a ton of fruit is the way to go, but keep in mind that is overload in the sugar and carbs department.. so I hope you're not trying to lose weight? Instead focus on a balanced ratio, some that I liked are here or here.  

cheers xo

Chia

       Benefits:

Balanced source of plant-based Omega-3 and Omega-6 EFAs

Protein, vitamins and minerals 

Powerful antioxidant support

enhance cellular communication

aid in skin repair

sustain hormone production

support the elasticity in our veins and arteries

It's involved in several non-inflammatory processes to reduce soreness

plays a significant role in supporting brain health

Blue- Green Algae

      Benefits: 

Increase endurance and stamina

Lifts and balances mood to reduce stress

Increases your mental focus and concentration

Balances blood-sugar level

Speeds up normal recovery time

It improves biochemical balance 

Grows healthier skin, nails and hair

Gives you an energy boost

Flax Seed

       Benefits:

Flaxseed offers the benefits of fiber, ALA (alpha-linoleic acid), protein and SDG Lignans

Fiber promotes regularity, supports normal functioning of the digestive tract 

has a positive effect on cholesterol

ALA is an Omega-3 essential fatty acid that supports heart health

helps to maintain beautiful hair, skin and nails

SDG Lignans are phytonutrients that exhibit antioxidant properties

can have a balancing effect on hormones

Raw Hemp Protein

       Benefits:

Hemp Protein is 100% certified organic, raw, gluten free and vegan 

It contains all 10 Essential Amino Acids

45%-50% protein per serving

a well-balanced ratio of Omega 3 and Omega 6 Essential Fatty Acids, and GLA. 

Ginger

       Benefits:

Natural Anti-Inflammatory, helping to improve circulation and relieve paincaused by arthritis, tendinitis, and more.

Prevent cold and flu and relieve its symptoms.

Studies have shown that ginger can even combat cancer cells, including ovarian cancer and colon cancer.

Relieve Heartburn without using expensive chemicals or drugs.

Migraine Relief

ditch the Soda

I never drink soda or artificially flavored drinks. Ok, I shouldn't say never. Because if I go to Wing Stop I usually get a diet Dr. pepper... but that's it, I swear 

This is a great option if you are looking for a way to entice yourself to drink more water. You should be drinking the recommended 8 glasses a day but I know that some people find it hard to get them . Adding fruit to your water is a natural way to add flavor and health benefits! So pick your passion. <3