Health&Fitness Motivation

A Self-Motivator for a Healthy Lifestyle


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Mango Salsa

Guys, it’s finally mango season, which is a big deal for me. Screams summer! Here’s an awesome healthy recipe for mango salsa from cookingjoan.blogspot.com. On top of being a healthy yummy snack on its own, mango salsa tastes mad good in fish tacos and with chicken, so check out some more recipes online!

 

mango salsa

“INGREDIENTS:
1 ripe mango
1 container of grape tomatoes
2 Persian cucumbers (aka mini seedless cucumbers)
2 – 3 stalks of fresh cilantro finely chopped (approximately 2 tablespoons)
1/4 cup of finely chopped red onion (can be a little more or less depending on your taste)
splash of extra virgin olive oil
splash of rice vinegar
salt and pepper to taste

INSTRUCTIONS:

Peel mango and chop into small pieces. Place in a large mixing bowl.

Finely chop cucumbers. Keep the skin on. Persian cucumbers have a thin skin that is crisp, delicious and nutritious. I usually cut the cucumbers into 1/8ths lengthwise creating long strips and then chop. Chop tomatoes. I usually chop the tomatoes into 1/4s. Add everything to the mixing bowl.

Very finely chop the onion and cilantro. Add both to the mixing bowl.

Drizzle in a small amount of olive oil and rice vinegar, about 1 teaspoon each (you can always add more later if you want and you will find that the mango and tomatoes have their own natural juices so you don’t want to over saturate the mix).

Sprinkle in some salt and pepper and mix.

Set it out for your guests with chips (tastes great with Bad Joan’s Ezekiel Chips). Or store it in a plastic container in the refrigerator and snack on it over a couple of days.

I don’t know about you but I love to snack all day, so having some of this mango salsa in the fridge helps me make a much healthier but still satisfying snack choice!”

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Skinny Chicken Marsala

No words for how happy I am to be home, and it’s looking promising that I might be able to work at a gym in DC this summer while I get certified as a personal trainer! To celebrate, I bought a bottle of rosé and set out on a quest to find a healthy but satisfying meal for dinner. I settled on a recipe for light chicken marsala and it was the right decision, so I thought I’d share it with all of you!

 

What you’ll need:

1/4 cup flour

1/4 tsp basil

1/4 tsp oregano

1/2lb mushrooms (sliced)

1 cup marsala wine

1.25 lb boneless chicken tenders or breast (I did tenders so I could eat less without ruining leftovers)

What to do: combine the flour, basil, oregano and any salt/pepper you want for flavor in a medium bowl. Melt butter over medium heat and add 1 tbsp of olive oil. Rinse the chicken in cool water and coat it in the flour mixture. Then, put the tenders in the pan and sauté them on one side for 5 minutes. When you flip them, add the mushrooms and marsala wine, cover the pan and let it simmer for roughly 10 minutes.

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As simple as that! I made baked paleo sweet potato fries as my side, but I think a green vegetable would have been a better combo. More recipes on the way from today!


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Super Salad

This salad from http://www.thefirstmess.com/ is definitely the right call. Look at all those killer ingredients and super foods! The wonders of kale ❤

superfood_final5

“salad ingredients:
1 bunch of kale, leaves chopped kinda small
1 broccoli branch/segment, florets finely chopped
juice of 1 lime
salt and pepper (I used Himalayan pink salt–any old salt is fine)
1 small beet (red or golden or striped), thinly sliced
1 carrot, thinly sliced
1 ripe avocado, peeled + sliced
1-2 sprigs of basil, chopped
handful of blueberries

blueberry ginger dressing ingredients:
heaped 1/4 cup blueberries
1/2 inch piece of ginger, peeled + chopped
2 tbsp raw apple cider vinegar
1 tbsp maple syrup
big splash of water
salt + pepper
1/4 cup oil (grapeseed or extra virgin olive oil)

omega seed sprinkle ingredients:
handful sunflower seeds
handful pumpkin seeds
1-2 tbsp flax seeds
1-2 tbsp chia seeds
1-2 tbsp hemp seeds
handful of puffed quinoa (or puffed millet, brown rice etc)
pinch of ground coriander
pinch of salt

In a large bowl, massage the kale and chopped broccoli with the lime juice, salt and pepper. Keep massaging until the leaves seem a bit more tender. Taste a leaf for seasoning, adjust and set aside. Chop and prep all of the other salad ingredients and set aside.

Make the dressing: combine all of the ingredients in a blender and blend on high until you have a creamy and unified mixture. Check for seasoning and sweetness, adjust and set aside.

In a medium sauté pan, combine all of the omega seed sprinkle ingredients over medium heat. Stir them around here and there until they smell toasty and the coriander is a bit more prominent. Remove from the heat and allow to cool slightly.

Arrange the massaged kale and broccoli on your serving plate. Top the greens with the beets, carrots, avocado, chopped basil, and blueberries. Season the whole thing with salt and pepper again. Stir up the dressing (it should have thickened a bit) and drizzle it all over the top and garnish the salad with the omega seed sprinkle. Serve it up!”


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Shrimp and Pesto Pizza with Goat Cheese

Can’t explain how excited I am to make this dish when I head home to DC this weekend. I’ll update the post on how it went, but it looks like an awesome blend of flavors and super delicious. Try making it on cauliflower or zucchini pizza crust (http://ifoodreal.com/cauliflower-pizza-crust-recipe/) so it’s that much healthier 🙂

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“Ingredients
• 4 (6 inch) round pizza crusts or flat breads
• 2 heaping tablespoons pesto spread
• 20 small-medium shrimp, peeled and deveined
• 2 garlic cloves, finely chopped
• salt and pepper
• 1 1/2 tablespoons olive oil
• 1 cup shredded mozzarella cheese
• 2 ounces crumbled goat cheese

Directions
Preheat oven to 400 degrees.

Place your crusts on nonstick baking sheets. Evenly distribute and spread the pesto over each crust; set aside.

Coat the shrimp with the olive oil and then sprinkle with the garlic and some salt and pepper. In a large saute pan over medium-high heat, sear the shrimp for about 1 minute, flip and cook for another 30 seconds.

Place 5 shrimp on each pizza, sprinkle with the mozzarella and goat cheese. Bake for 20 minutes, until the cheese starts to brown on the edges. Let cool for just a minute or so and serve.”

 


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Vanilla Chia Seed Pudding

In honor of chia seed blogging day, here’s an awesome recipe for chia seed vanilla pudding. Eat this for breakfast with some fruit or snack on it during the day. Either way you’ll get some awesome health benefits and won’t feel bad about the pudding part.

main-vanilla-chia-pudding

“Ingredients

 

3/4 cup almond milk, unsweetened (vanilla)
2 – 3 tsp maple syrup or honey
1 tsp pure vanilla extract
3 – 4 tbsp chia seeds*
Nuts, berries, fruit, coconut flakes for topping (optional)

Directions

Add all ingredients to a Mason jar or any container with a tight lid (I prefer glass), give a good shake or stir and refrigerate for at least 6 hours or overnight. When ready to eat, stir and top with favourite toppings: nuts, berries, fruit, coconut flakes etc. Adjust the thickness of a pudding with extra milk if desired. Also the amount of sweetener is up to a personal taste.
Storage Instructions: Refrigerate for up to 5 days.”

From: http://ifoodreal.com


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White pizza is by far my favorite. I don’t know what it is, but I really don’t like marinara sauce on my pizza. If anything, I’ll use pesto instead. That being said, pizza isn’t exactly the healthiest…unless you make it healthy! Check out this fabulous recipe from Cooking Light: (although I would opt for whole grain crust instead of cheese flavored)

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Ingredients

1 (10-ounce) Italian cheese-flavored thin pizza crust (such as Boboli)
1 teaspoon cornmeal
Cooking spray
3 tablespoons refrigerated pesto with basil (such as Buitoni)
1/2 cup (2 ounces) shredded fresh mozzarella cheese
1/2 cup part-skim ricotta cheese
1/2 cup sliced small tomatoes (such as Campari tomatoes) $
1/4 teaspoon black pepper
1/4 cup small basil leaves
Crushed red pepper (optional)

Preparation

1. Preheat broiler to high.

2. Place a baking sheet in oven; heat for 10 minutes.

3. While baking sheet heats, place crust on another baking sheet sprinkled with cornmeal. Lightly coat crust with cooking spray. Spread pesto evenly over crust, leaving a 1-inch border; sprinkle mozzarella evenly over pesto. Dollop ricotta, by teaspoonfuls, evenly over mozzarella. Slide crust onto preheated baking sheet, using a spatula as a guide. Broil 5 inches from heat for 5 minutes or until cheese begins to melt. Remove from oven; top evenly with tomatoes, black pepper, and basil. Sprinkle with red pepper, if desired. Cut into 8 slices.”


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Thai Peanut Chicken Quinoa Bowl

Oh my god, this can’t be real life. I’m so happy this recipe exists thanks to Kristin Porter on bloglovin.com. Thai food is my absolute favorite. Definitely making this the second I’m back home in DC next weekend.

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“Ingredients:

1 cup quinoa, rinsed
1-3/4 cups chicken broth
2 teaspoons peanut oil, divided
1 large chicken breast (6oz), thinly sliced
salt and pepper
1 cup coleslaw mix
1/2 cup frozen shelled edamame
2 green onions, chopped
1 egg
1/2 teaspoon sesame oil
1/2 cup salted peanuts, chopped and divided

For the Thai Peanut Sauce:

1/4 cup low-sodium soy sauce
1/4 cup rice vinegar
2 Tablespoons water
1 Tablespoon + 1 teaspoon sugar
1 Tablespoon + 1 teaspoon peanut butter
2 teaspoons chili garlic sauce

Directions:

Bring chicken broth to a boil in a saucepan then add rinsed quinoa. Place a lid on top then lower heat and cook until quinoa has absorbed chicken broth, about 15 minutes. Fluff with a fork then set aside. (Can be done ahead of time.)

Combine all sauce ingredients in a microwave-safe bowl then microwave for 20 seconds.Stir until smooth then set aside. Whisk together egg and sesame oil in a small bowl then set aside.
Heat 1 teaspoon peanut oil in a wok or large skillet over high heat. Season chicken with salt and pepper then add to wok and stir fry until no longer pink. Remove to a plate then set aside.
Heat remaining teaspoon peanut oil in wok then add coleslaw mix, frozen edamame, and green onions. Stir fry until tender, 2-3 minutes, then push to outsides of wok, creating a clear space in the center. Add egg whisked with sesame oil to center of wok then stir fry until soft scrambled.
Add cooked chicken, quinoa, sauce, and half the chopped peanuts to wok then toss to combine. Serve with remaining chopped peanuts.”