Posts tagged ‘protein’

May 29, 2012

Protein Loaded Better Breakfast Bowl

It’s been a while since I have had some time to get creative in the kitchen BUT I’m finally back to cookin’ and gnashin’! I was recently in St. Louis and had a great Korean Bim-Bop inspired breakfast bowl that was absolutely delish! A few weeks after my trip I was craving this Bim-Bop Breakfast, so I decided to get in the kitchen and make my own version. I used cous-cous instead of rice, and improvised with what was available in my kitchen (i LOVE utilizing what’s already at my disposal).

This dish makes for a great week day power breakfast or special weekend brunch.

What you’ll need:

1 cup Whole Wheat Cous Cous

2 Large Organic Eggs

1/2 Shredded Zucchini

1/4 cup Shredded Carrots

2 tbsp Rice Vinegar

1 tbsp Soy Sauce

salt and pepper to taste

Sriracha for garnishing

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Method:

Boil 2 cups water with 2 tbsp olive oil. Remove from heat and add cous cous. Let cous cous sit for 5 minutes.

While waiting for cous cous, heat a small saute pan. Add rice vinegar, soy sauce, zucchini and carrots. Saute’ veg until tender. Set veg mix to side.

In the same pan, cook eggs to over easy (you can also poach the egg for a more rich tasting bowl).

Scoop 3/4 cup cooked cous cous, add over easy eggs, top with veg mix. For some spice, garnish with Sriracha.

Enjoy!

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November 17, 2011

Some Easy & Balanced Lunch Ideas

When approaching any meal I first like to think of the protein I’m going to use. Whether meat, fish, beans, etc, I like to have that part of the meal planned out before I explore my other options in the fridge. Below are two great options for making a quick lunch or even dinner. You could even pre-make these meals and bring them to work with you. For lunch I usually like to get a big helping of my daily vegetables to give me fuel for the rest of the afternoon. Whether your watching what you’re eating or maintaing a balanced lifestyle, both of these are great options.

Tuna Salad with Veggies:

What You’ll Need:

  • 1 can low-sodium tuna, drained
  • 2 tsp dijon mustard
  • 1 tsp mayo
  • Dill, Onion Powder, Sea Salt, and pepper to taste.
  • A squeeze of fresh lemon juice
  • 1/2 Cucumber, sliced
  • 1 Sweet Pepper sliced
  • A handful of grape tomatoes
  • A few crackers of your choice (I like pita chips the best)

Method:   In a large bowl combine drained tuna, mustard, mayo, lemon juice and spices. Mix thoroughly. Arrange sliced veggies and tomatoes around tuna and serve. (Yes, It’s THAT easy)

 

 

Salmon Burger with Melted Goat Cheese, and Spinach salad with Orange Honey Vinaigrette:

What You’ll Need:

  • 2 cups fresh spinach
  • 1/2 cup arugula
  • 1 Salmon Burger (a nice quality frozen kind works just fine)
  • 1 Slice Goat Cheese Slices (I use goat cheese, as it digests a little better in your system)
  • 2 tablespoons Cider Vinegar
  • 2 tablespoons Orange juice, fresh squeezed
  • 1 tablespoon Honey
  • 1 tablespoon Canola oil
  • 1/8 teaspoon Onion powder
  • 1/2 teaspoon Dijon Mustard
  • 1 dash garlic powder
  • 1 dash cayenne

Method:  In a small bowl combine Cider Vinegar, Orange Juice, Honey, Canola Oil, Dijon, Onion powder, garlic powder and cayenne. Wisk thoroughly and set aside. Heat a small non-stick pan to medium heat, once pan is warm, place salmon burger in pan. Brown on each side for about 3 minutes, place Goat cheese on top and cover to melt. Plate spinach and arugula and add dressing. Toss salad and put any leftover dressing in fridge (for up to a week, the dressing also makes a great marinade). Remove salmon burger from heat and plate. Sit back, relax and enjoy every bite of this energy-filled lunch!

August 3, 2011

Protein Power Shake

I’ve been seeing a nutritionist and one of her first suggestions was adding protein to my diet. I think I’m pretty knowledgeable about what I eat, but this protein shake is rocking my world. I usually have a huge gap between lunch and dinner, which leaves me starved by the time dinner comes around. Instead of snacking all afternoon, or overeating at dinner, I have this protein shake. At first, I was weary of this protein shake idea because I had tried a few powders and recipes, and honestly, they were nasty. This shake is great and is actually desirable, which makes the power you get from it even better.

What you’ll need:

1 Scoop Rainbow Light Protein Powder

1 Banana

1 cup Almond Milk

1 tsp Peanut or Almond Butter

A Handful of Ice Cubes

Combine and Blend. I use my immersion blender for smoothies because I don’t have a blender, but either method will work great.