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Recipe of the Week: Cauliflower Fried Rice

Ingredients:

  • 1 medium head cauliflower, stem removed
  • OR 1 package fresh or frozen pre-riced cauliflower
  • 3 teaspoons canola oil
  • 2 large eggs, lightly beaten (1 egg white, optional)
  • 3 cloves garlic, minced
  • One 1-inch piece fresh ginger, peeled and grated
  • 1 cup frozen mixed peas and carrots, thawed
  • 1/4 cup thinly sliced scallions
  • 3 tablespoons low-sodium soy sauce
  • 2 tablespoons sesame oil
  • Optional add-in for more protein: 2 cooked chicken breasts, diced
  • Hot sauce, for serving, optional

Directions:

  1. Cut the cauliflower into chunks. Working in batches, pulse the cauliflower in a food processor until course in texture, like rice. This recipe uses about 4 cups of cauliflower rice. If you have any leftover, save it for another use.

1a. If you’re using pre-riced cauliflower move to step 2.

  1. Heat a wok or large skillet over medium-high heat. Add 1 teaspoon of the canola oil. Add the eggs and quickly scramble. Transfer the eggs to a plate and set aside. Heat the remaining 2 teaspoons canola oil. Add the garlic and ginger and cook, stirring constantly, about 1 minute. Add the peas and carrots, scallions and cauliflower. Stir-fry until the vegetables are tender, about 5 minutes.
  2. As the vegetables are cooking, whisk the soy sauce and sesame oil together in a small bowl. Stir the sauce and chicken into the cauliflower mixture. Cook an additional minute or 2. Stir the cooked eggs back into the mixture. Serve with hot sauce and additional soy sauce if desired.

Nutrition Information:
Yield: 4 servings, Serving Size: 1 1/3 cup
Amount per Serving:

  • Calories: 108
  • Total Fat: 3g
  • Sodium: 868mg
  • Carbohydrates: 14g
  • Fiber: 6g
  • Protein: 9g

 

Recipe adapted from The Food Network. Original recipe can be found here!

Healthy Summer Habits to Carry into Fall

The summer months often bring out the happier, healthier side of people compared with the winter version that dreads heading outdoors and shorter days. But these healthy habits are something that should be maintained all year round. Think of fresh picked vegetables, boardwalk biking adventures, and hanging out outdoors. Try these simple tips to carry your healthy habits into the cooler months!

1.Under the hot summer sun, people are more conscious of how much water they are drinking. Hydration is important in maintaining good health and should be a priority year-round. Remember that a good rule of thumb is to drinking half your body weight in ounces of water each day.

2. Summer cookouts are perfect for eating lean and green. Keep grilling your favorite low-fat meats and seasonal vegetables throughout Fall and even the Winter. Try investing in an indoor grill pan for your stove top for when it cools off outside.

3. It’s easier to get up and go outside for a walk when there are long hours of daylight. Make a promise to yourself to stay active as you head into the rest of the summer. Keep your exercise routine going strong! If you’re heading back to school, try breaking it up by doing some exercises for 15-30 minutes a day before and/or after work.

4. During the summer days, we often eat lighter foods with more fruits and vegetables. With cooler months, it’s natural to crave heavier foods. Eating seasonal produce ensures it is fresh and at its best- which means you’ll enjoy it more. Tomato, corn and zucchini season may come to an end, but fall super foods like pumpkins, apples, and Brussels will be popping up next month!

5. Buying your produce at a farmers’ market can save you money, helps support local business, and is environmentally friendly (requiring less packaging and transportation). Plan your family’s meals around your farmers’ market finds- that fresh-picked flavor of locally grown fruits and veggies will have your family craving seconds! Many markets are open well into October, too.

6. The summer provides the perfect climate for outdoor activities like hiking, biking and swimming. With a few extra layers, you can keep jogging or biking well into the fall. The cooler air and drop in humidity will be welcomed after those muggy summer days.

 

By Louise Mills-Strasser

Beating the Dog Days of Summer

If the hot weather is getting to you, heading to the beach or pool can be a relaxing way to escape the brutal summer heat. Immersing yourself in the cool water can help to reset your body temperature to normal levels, especially after exercise. Going for a swim in a pool or in the ocean is a great way to exercise while avoiding the heat. However, it is important to understand two things: you still sweat (a lot) while in the water, and despite being fully immersed in water you can still become dehydrated!

It may be hard to tell because your skin is already wet, but just like any other form of exercise, you still sweat while swimming. Swimming is a taxing, total body workout and comparatively is one of the top calorie burning exercises you can perform. Burning calories raises internal body temperatures which causes us to sweat. Cool water can initially combat the rise in body temperature but only to a certain point, then the body has to cool itself down by sweating.

We lose a tremendous amount of water and electrolytes when we sweat. Our bodies can’t soak up the water around us, hence we must drink enough fluids in order to replace what is lost. You should fill up on fluids before and after a water workout (and depending on the duration of the workout, you may need to hydrate during). Dehydration can cause symptoms such as cramping, dizziness, and fatigue; so it is important to continually hydrate throughout the day. Here is good formula to estimate how much water to you should consume daily:

–        Body weight (lbs) divided by 2 = ounces of water you should drink each day

o   Ex. 200 lbs/2 = 100 , recommended to drink ~100 ounces of water/day

Remember, even though you are cool in the pool it’s necessary to put some water back in your body!

 

By David McCalla

Recipe of the Week: Taco Stuffed Zucchinis

TOTAL TIME: 1 hour 15 minutes

INGREDIENTS:

  • 4 medium (32 ounces) zucchinis, cut in half lengthwise
  • 1/2 cup mild salsa
  • 1 lb 93% lean ground turkey
  • 1 tsp garlic powder
  • 1 tsp cumin
  • 1 tsp kosher salt, or to taste
  • 1 tsp chili powder
  • 1 tsp paprika
  • 1/2 tsp oregano
  • 1/2 small onion, minced
  • 2 tbsp bell pepper, minced
  • 4 oz can tomato sauce
  • 1/4 cup water
  • 1/2 cup reduced fat Mexican blend shredded cheese
  • 1/4 cup chopped scallions or cilantro, for topping

DIRECTIONS:

  1. Bring a large pot of salted water to boil. Preheat oven to 400°F.
  2. Place 1/4 cup of salsa in the bottom of a large baking dish.
  3. Using a small spoon or melon baller, hollow out the center of the zucchini halves, leaving 1/4-inch thick shell on each half.
  4. Chop the scooped out flesh of the zucchini in small pieces and set aside 3/4 of a cup to add to the taco filling, (squeeze excess water with a paper towel) discarding the rest or save to use in another recipe.
  5. Drop zucchini halves in boiling water and cook 1 minute. Remove from water.
  6. Brown turkey in a large skillet, breaking up while it cooks. When no longer pink add the spices and mix well.
  7. Add the onion, bell pepper, reserved zucchini, tomato sauce and water. Stir and cover, simmer on low for about 20 minutes.
  8. Using a spoon, fill the hollowed zucchini boats dividing the taco meat equally, about 1/3 cup in each, pressing firmly.
  9. Top each with 1 tablespoon of shredded cheese. Cover with foil and bake 35 minutes until cheese is melted and zucchini is cooked through.
  10. Top with scallions and serve with salsa on the side.

 

NUTRITION INFORMATION:
Yield: 4 servings, Serving Size: 2 halves
Amount per Serving:

  • Calories: 286
  • Total Fat: 12g
  • Carbohydrates: 18g
  • Sugar: 6g
  • Protein: 28g

 

Original recipe from SkinnyTaste.com can be found here!

Sun Safety for Outdoor Workouts

The summer is here and people are enjoying being outside. Whether it is soaking up the sun at the park, the beach, the pool, a backyard BBQ, or even heading out for your workout. In general, we tend to spend more time outside over the summer. The fresh air of being outside is a great change of pace from your regular gym routine.

Being outside more also means protecting yourself from the sun; one of the first things to do every morning is make you apply sun block on your face. Especially if you plan on being outside for a long period of time, apply sun block to you exposed skin. A plain white t-shirt has an SPF of about 7. SPF measures the sunscreen’s protection from UVB rays not UVA rays. UVB rays are the kind that cause sunburn and contribute to skin cancer. SPF does not measure how well a sunscreen will protect from UVA, rays, which are also damaging and dangerous. Dermatologists recommend using a SPF 15 or SPF 30 sunscreen. Higher SPF sunscreens may not provide much more protection. That being said, it is important to reapply sun block and give your skin a break from the sun every so often.

If you are planning an outdoor workout, here are a few tips to make sure you’re keeping your skin safe!

  • Make sure your hydrated before the workout even starts
  • Before leaving the house, apply sun block to allow it to soak in- it is very easy to get distracted once you step outside to the beautiful weather
  • As you sweat, you may wipe away your sweat which will also wipe off your sun block. Try using a “Sport” sunscreen to help minimize this
  • Post-workout, try to cool down by staying in the shade. Remember to reapply if you plan on staying out in the sun

Outdoor workouts are great as long as you are practicing safe sun! Remember that your skin is the largest organ you have and it is important to protect it.

 

By Corynne Duprey

Recipe of the Week: Confetti Kale Slaw

From the Natural Gourmet Institute

Yields: 8 cups
Prep: 20 minutes

Ingredients:

  • 1 large firm apple, shredded (1 to 2 cups)
  • 1 cup green or red cabbage, shredded
  • 1 cup carrots, shredded
  • ¼ cup scallions, minced
  • 3 cups lacinato kale, chiffonade (I used regular curly kale but it does change texture)

For the dressing:

  • ½ cup orange juice
  • ¼ cup fresh lemon juice
  • 1 tablespoon apple cider vinegar
  • ¼ cup olive oil
  • ¼ teaspoon sea salt
  • ¼ teaspoon ground black pepper

Directions:

  1. To make the dressing: whisk together the orange juice, lemon juice, vinegar, olive oil, salt, and pepper in a large bowl.
  2. Prepare the apple (peeled or no peel) and vegetables and place them in a bowl as you go. Shred the apple on the large hole side of the grater and toss well with the dressing Thinly slice the cabbage and then cut across the slices about every inch. Peel the carrots and shred on the large holed side of a hand grater. Mince the scallions.
  3. To shred kale: rinse the kale and shake off excess water. Strip leaves from large stems and pile on a chopping board. Gather the kale into a compact mass and thinly slice. Then cut down across the slices, chopping the kale into 1 to 2 inch pieces. Add kale to bowl and toss well.
  4. Delicious served right away, but the sweetness intensifies as it sits. Keeps for 2-3 days.

Exercising in the Heat

A nice, sunny day might give you a little more motivation to do your workout outside. However, for some people being outside in the sun can be exhausting and you’ll find yourself drained by the end of the day. This can be a bad combination especially without taking proper hydration precautions. More often than not, people are suffering from some degree of dehydration yet think their daily water intake is more than adequate. Hydration is not something that comes from same day water intake; hydration is a consistency of proper fluid intake from days prior.

Simply, warmer weather and higher humidity can cause your body to sweat more. The more you sweat the more fluids your body is losing which can cause dehydration if you are not replacing them. If you’re already dehydrated before heading outside, then you may find yourself lethargic and losing energy more quickly. This can easily be prevented and should be taken quite seriously. The general guideline is that you should be drinking 8 8-ounce glasses of water each day. However, this may not be enough for some people; aim for half your body weight in ounces or .5oz-.75oz of water per pound of body weight. For example, if you weigh 150lbs you should be consuming 75oz of water per day.

Especially when you’re exercising outdoors, it is important to be properly hydrated before heading out the door. Regularly consuming the proper amount of water will help you feel better, more energized, and have successful outdoor workouts!

 

By Tyler Palmquist

Recipe of the Week: Spicy Watermelon & Feta Salad

A great summertime snack- so easy to prepare and the sweet and spicy mixture is just right!

Prep Time: 20 minutes
Serves: 4

Ingredients:

  • 6 cups cubed watermelon
  • 1 cup red onion, julienne cut
  • Juice of 2 limes
  • Pinch of cayenne pepper
  • Pinch of sea salt
  • 1 cup crumbled reduced fat feta cheese
  • 2 tbsp chopped fresh mint leaves

Directions:

Combine watermelon, red onion, lime juice, cayenne, sea salt, and mint. Mix until well combined, then gently toss in the feta cheese. Serve!

Nutrition:
Calories: 109
Fat: 3g
Carbohydrates: 18g
Protein: 6g

 

Original recipe from sarahfit.com!