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Vegetarian Help: Zucchini Ribbon Salad with Cannellini Beans

 The first question I get when I tell someone I’m a vegetarian is, “How do you get your protein?” It’s actually quite easy to get enough protein if you know the sources to build your meals from. Protein requirements vary for each individual. In the book Eat to Live by author Joel Fuhrman M.D., he provides an easy way to calculate your protein requirement according to the USRDA. Multiply your body weight in pounds by .36 grams. A woman who weighs 120 pounds needs about 44 grams of protein per day.

Vegetarian Sources for Protein:

Barley- 1 cup has 3 grams of protein

Quinoa- 1 cup has 5 grams of protein

Lentils- 1 cup has 17 grams of protein

Tofu- ½ cup has 20 grams of protein

Almonds- 12 almonds have 3 grams of protein

Cannellini Beans- 1 cup have 16 grams of protein

Include at least one vegetarian source of protein at every meal along with other fruits, vegetables and whole grains to meet your daily requirement.  The recipe below for Zucchini Ribbon Salad with Cannellini Beans has about 10 grams of protein per cup.

Zucchini Ribbon Salad with Cannellini Beans

Yield- 4 cups

Ingredients and Preparation:

  • 3 Zucchini, sliced into ribbons
  • 1 Bunch of Asparagus- cut and keep only the spears
  • 1 can of Cannellini Beans, rinsed and drained
  • 2 Shallots, finely diced
  • ¼ cup of fresh Tarragon, pull leaves from stems
  • Juice of 2 Lemons
  • 3 cloves of Garlic, pushed through a garlic pressed or finely chopped
  • 4 Green Onions, sliced
  • ¼ cup of Olive Oil
  • Salt and Pepper
  • ½ cup of White Wine

Directions:

  1. Put the zucchini ribbons in a bowl and top with the juice of 1 lemon, a dash of salt and pepper and use your hand to mix. Set aside.
  2. In a small sauté pan: heat about a tablespoon on Olive Oil and then sauté the asparagus spears on medium heat add the Cannellini Beans about half way through to warm.
  3. Remove Asparagus and Beans from heat and add to the bowl of Zucchini Ribbons. Mix together. Set aside.
  4. In a large sauté pan: heat remaining Olive Oil and add garlic and shallots on medium heat. Stir with a wooden spoon to combine ingredients. Once the shallots and garlic have softened add the tarragon and stir. Add the juice of 2nd lemon and let mixture reduce. Once reduced, add the white wine and reduce heat to simmer.
  5. Once the sauce has reduced and slightly thickened add the bowl of vegetables and toss together. Top with a pinch of salt, pepper, and green onions. Serve.

 

Enjoy,

Tricia

Tricia is our guest blogger from the blog  www.sunshinefitfoods.wordpress.com. We are so honored to have her share her vegetarian insights with her!  Check her blog out for more fit foods!

Summer Yoga Playlist…Sun Salutations and Jams!

Tired of your typical yoga music that makes you feel like it’s still winter?  No worries, we have compiled a rockin’ playlist of songs to make you enjoy flowing in the sunshine!

1. “Comptine D’un autre ete” by Amelie Soundtrack

2.   “Fineshrine” by Purity Ring

3.  “Weekend” by Class Actress

4.  “Youth (Adventure Club Dubstep)” by Foxes

5.  “Gold on the ceiling” by the Black Keys

6. “Azure” by Paul Kalkbrenner

7. “Super Scorer” by Boy Robot

8.  “Live in Vanilla” by Boy Robot

9.  “Everything Goes” by Club 8

10. “Ooh Child (alternate version)” by Beth Orton

11.  “Turning Page (instrumental)” by Breaking Dawn Soundtrack

12.   “Samsketi” by Sigur Ros

Enjoy, Flow and get outside!

Miami Swim Week with ZICO Coconut Water

Mercedes-Benz Fashion Week Swim returned to the warm sands of Miami Beach, and I was so excited to be apart of it!!! Jetting off from July 19th-23rd, the event showcased over 25 international designers from Australia, Brazil, Columbia, and the US at what has become the premier swimwear event in the world.
I traveled with ZICO Coconut Water, as they partnered up with Salon Allure for this years’ events.  The weekend was incredible.  Laying by the pools of the W Hotel and Perry South Beach, walking through the booths of the upcoming swimwear in 2013 and seeing the suits being strutted down the aisle at the late night fashion shows were all highlights of the weekend.  Here’s the Salon Allure Show at the W and the Tropicana Pool Party at the Raleigh Hotel:


Even through all the glitz, glamour and bikini-clad models, ZICO was able to set up one of the most inspirational yoga classes of my life.  ZICO & Salon Allure invited parents and patients from The Miami Children’s Hospital Foundation, to participate in a yoga class lead by me, on the beach.  Teaching both on the rooftop of the Perry South Beach hotel and on the sand of South Beach was amazing, but the interactions with these children made it even more memorable.  I watched the children take a moment out of hospital visits, blood tests, etc to sit and learn the techniques of breathing and stress-relief.  Afterwards, their smiles and lively hugs brought tears to my eyes.  I saw how much yoga can help these children deal with things in their lives that they can’t control.  They need a space to have to themselves to stop and breathe when things get tough.  I am glad to have this effect on this group of children, and so thankful to ZICO for giving me this opportunity.  Here I am with the group, and Jimmy who suffered from stomach cancer.

 

Check out the two different set ups for the yoga classes…

THANK YOU ZICO COCONUT WATER! SEE YOU NEXT YEAR MIAMI!

Beach Running…Fun in the Sun or a “Wash-Out?

As summer starts and the sunshine starts to take over our attention spans, runners start to fill the streets, alleys and beach paths.  Those looking for a nice coat of UV rays and the feeling of running through nature knows how exciting it is when its “summer running weather“.

Spending the past three weekends on the beaches of Tahoe, Newport and Ocean Beach made us contemplate the benefits and dangers of running without shoes along the beach.  Here’s what we think:

1. BENEFIT: Sand in your toes.  There’s just no better feeling.

2. DANGER: Blisters on the bottom of your feet.  Sometimes you cannot gauge how hot the sand might be, or how coarse the sand is.  One thing we know, Southlake Tahoe sand is not sand.  Its a little too rough on the feet.

3. BENEFIT: There is no real need for music.  The sound of the waves is motivating enough, plus the view of babes in beach outfits is always a plus.

4. BENEFIT: after a barefoot beach run, your knees and ankles feel a bit stronger and less impacted.  A Griffith University (Queensland, Australia) study concluded that landing on soft sand increases the “collision” time, or the time during which the foot sinks into the sand, and therefore reduces the overall stress of pounding on the lower extremities.

5. DANGER: Because your running along the seashore, there is usually some sort of incline leading away from the waves.  Running significant distances with one leg landing higher on the slope than the other is an easy way to injury yourself because it leads to muscular imbalances.  So check out your seashore slants!

CONCLUSION:  We love running barefoot on the beach.  Just make sure you check your sand, the incline and hit the road every once in a while.

HAPPY SUNNY RUNS!