Tag Archives: recipe

Healthy Holidays: Spinach and Kale Greek Yogurt Dip

As we shop during the holidays, its hard to pass up the various goodies along the shelves.  Chocolate this, peppermint that.  Since we do most our shopping at our local Trader Joe’s, it does help with some of the temptation, especially when we are searching for the best appetizer to bring to the many Holiday parties!

Recently, we came across this, Spinach & Kale Greek Yogurt Dip and of course we had to give it a try!  Needless to say, but we will, it was good. So we got to thinking, how could we could make our own homemade version, and keep it low in calories and fat, but high in flavor?

 

And here is our version of Spinach & Kale Greek Yogurt Dip…with a little help from our friends over at Homespun with Love.

1/2 a box of frozen, thawed and drained spinach
3-4  medium, fresh curly Kale leaves, washed, stem removed and chopped into thin julienne slices
1 1/2 cups non fat Greek yogurt
2 tablespoons mayonnaise 
2-3 gloves of garlic, minced
1 package Knorr vegetable mix
1/4 Italian red onion, chopped small
Salt & Pepper to taste

Place spinach and kale in a bowl and toss to combine. Add the rest of the ingredients and mix well. We found we did not need to add additional salt. Check for seasoning. Serve or chill in refrigerator covered until ready to serve.

Serve this with crackers, bread or vegetable sticks.

Optional add ins: water chestnuts, red bell pepper, green onions.

Happy Healthy Holidays!

 

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Fit This Fall Recipe: Butternut Squash Chilli with Quinoa

Ready for the season to change?  We will miss the warmth of summer and those fresh summer fruits, but we are excited for the entrance of Butternut Squash and more warm foods into our dinners!

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Here’s a great recipe for Butternut Squash Chilli with Quinoa – Ready in 30 minutes and serves four!!

Ingredients:

  • 1 large onion , finely chopped
  • 2 garlic cloves , crushed
  • olive oil
  • 1 tbsp mild chilli powder (Schwartz does a good one with added cumin, oregano and garlic)
  • 1 butternut squash , about 1kg, peeled and cubed
  • 100g quinoa , soaked in cold water for 10 minutes (available from health food shops and some supermarkets)
  • 2 x 400g tins chopped tomatoes
  • 400g tin red kidney beans
  • a small bunch coriander , chopped
  1. Cook the onion and garlic in 1 tbsp olive oil until soft (about 7 minutes). Add the chilli powder, cook for a minute then add the squash, quinoa and tomatoes.
  2. Simmer for 10-15 minutes until the squash and quinoa are tender and the sauce has thickened. Add the beans and heat through. Stir in the coriander and serve in bowls.
Per serving: 306 kcalories, protein 13.9g, carbohydrate 53.4g, fat 5.6 g, saturated fat 0.7g, fibre 10.1g,

We love this homemade healthy chilli and hope you can too!  Its easy, fast and SO YUMMY!

Enjoy, look for more recipes coming your way soon, and stay Fit This Fall!

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!

Top 10 Signs You’re a Yogi

Whether you just did your first class, or been practicing yoga for years, sometimes becoming a “yogi” just happens naturally.  Believe me, if you have no idea what “Yogi” or “Yogini” means, you should stop reading now.  After a few years and introducing new friends into the Yoga World, we have come to know the signs…

  10.  You can’t live without Coconut water.  Sometimes you feel like you were just in the Mohave, but one sip after class and your laying on the beach of  Hawaii…lifesaving.

9.  You have no idea where you jeans are and can’t remember the last time   you wore them.Image

8.  Mid-day Downward Facing Dogs are becoming your normal routine…and your boss is somehow okay with it.

7.  When in traffic, you start your Ojai breathing.  Even though its okay in your car, people on the bus think you might have a sinus problem.  Lets keep it to the car.

6. Your yoga instructor knows more about you then your college friends.

5. You subconsciously stand in Tree Pose while on the phone or in line for the grocery store.

4.  You end all conversations with “Namaste”.

3.  You start making up clever names for social events…like Vino Vinyasa   and Zen of Zin.  You can have yoga and a social life, right?

2.  You lock your standing knee while shaving your legs in the shower.

1.  Kale is not just a four-letter word to you

 We LOVE being yogi’s and super PROUD of it!

But seriously…where are my jeans?