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BEET IT! Beet, Goat Cheese & Arugula Salad

GOAT CHEESEYou had me at goat cheese. Seriously, you could put goat cheese on cardboard and it could make it taste good. So, when I saw a goat cheese and arugula salad on a menu, I just had to try it. The beets (in my mind) were my cardboard I thought, but I just had a feeling that this salad was going to surprise me – and it did. So, over the weekend, I picked up some beets and decided I’d repeat this yummy salad I had on vacation. I searched google for something similar to the menu item and this is what I found.

BeetsFirst, I must confess, I’ve never even bought a beet before, much less cooked one. I don’t even know if I had ever had one (that wasn’t pickled or something). This means I actually had to follow directions, which were simple: Peel, chop, boil. I just had to boil them like I would a potato. It was kind of fun getting my hands “dirty” in this new experience – literally! I never thought about the extreme red juice that would come from this vegetable while cutting it up and boiling it. I swear I think I could have dyed clothes with the water I boiled it in. It reminded me of coloring Easter Eggs. What can I say, I am so easily entertained.

Beet JuiceAll in all, this recipe was super simple – and SUPER yummy! I added grilled chicken, which I marinaded in Lemon Pepper marinade and topped with seasonings, to complete my meal. Besides my typical substitutions, like trading sugar for stevia and diluting olive oil with water, I pretty much followed this recipe (for once) to the T!

I don’t think Steve was as excited about my beet salad as I was, but judging by his empty plate and full tummy, I’d say it was a success in his eyes too when it was all said and done! The sweetness of the beets paired with the flavor of the goat cheese complimented each other so well!  This salad will be a regular treat at the Pfiester Pfit Cafe for sure!

Arugula Salad with Beets and Goat Cheese Recipe

Salad Ingredients:

  • Beets – (boiled until a fork easily goes in it, about an hour), peeled, sliced into strips
  • Fresh arugula – rinsed, patted dry with a paper towel
  • Goat cheese – chevre (just a little if you are watching calories!)
  • Walnuts – chopped (don’t use too much)

Dressing ingredients:

  • Olive oil (as always, I cut my olive oil with water)
  • Lemon
  • Dry powdered mustard
  • Sugar (I used Stevia)
  • Salt and pepper

Get the rest of the directions and measurements at Simply Recipes.com

Strong in the Gym, but Not in the Kitchen?

I’ve never heard anyone say “I feel so fat, if only I could be stronger in the gym”. No, that never happens. What they say is, “I’m so fat, I just wish I could be stronger around food”. The fact is, what we do in the gym is the easy part. It’s what we do in the kitchen that is tough.

Fork and Dumbbell

strengthWe need food. It’s fuel for our body – BUT we have to learn to control food like we learn to control a weight. Think about this: When people first lift free weights, their weights are all over the place. Every movement feels a little unnatural. Newbies are shaky, wobbly and unbalanced. Lifting weights takes a certain amount of practice, which require repetition. Then, once we are able to control the weight,  we work to improve, increasing the weight, and improving our skill. 

healthy cookingWe could use some of those same principles in the kitchen. We must first do what comes unnatural for us. For example, you may need to force yourself to eat 5-6 times a day at first. Like trying a new exercise, we have to try new things with our diet, like counting calories or making protein shakes. Then, you have to practice those things over and over – yes, you heard right. We have to practice eating healthy. You will practice new recipes and try new snacks – and just like when we practice anything else, we will not always get it right. So we keep working on it.

Look at the definition of what practice:

Practice: repeated performance or systematic exercise for the purpose of acquiring skill or proficiency. “Practice makes perfect.” 

Don’t you think we could all use more practice when it comes to eating right? This means we have to REPEATEDLY keep trying to improve our eating habits, even when we fail, until we are proficient in healthy eating. Like anything else, it will take work. We can’t rely on shortcuts or happenstance. But, just like the work we put in the gym, the work we put in the kitchen comes with a great reward! You will get stronger.

Be strong in the kitchen

What the Kale is THAT!?

GiGi Eats KaleMy friend GiGi is one Kale of a blogger. 😉 She totally cracks me up with her fun wit, but inspires me with her passion for eating healthy – and just making healthy living super fun. After one of her recent blogs about Kale, I’ve just had Kale on the brain – and on the plate!

Ironically, while I was picking up some kale at the grocery store this weekend, Steve was researching Kale online and was amazed with it’s nutrition. By the time he got hom that night, I already had Kale cooked and waiting – and had no clue he had already gotten on a kale kick himself! Great minds think alike!

See What GiGi has to say about Kale:

Don’t believe us? Check out What WebMD says about Kale:

kale“One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.

Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K — and sulphur-containing phytonutrients.

Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.

Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.” Read the whole article, The Truth About Kale.

Simple Kickin’ Kale Recipe

cherry peppers1 Large Package of Fresh Organic Kale
2 Cloves garlic, finely sliced
1/2 cup chicken stock or water
1/3 cup red wine vinegar (to taste)
1 TBSP Cento Cherry Peppers (to taste)
Salt and pepper

Kick it even another notch by serving it with your favorite hot sauce. 🙂

Do you eat Kale? How do you cook it? Share you kale story!

Follow GiGi on twitter, facebook & youtube!

Easy Food Prep Tips

In this video, I share what food prep day is like at the Pfiesters, including this paleo meal I made for our food exchange at our club, which I found this recipe found at http://www.PaleOMG.com. Prepare to succeed.

Ropa Vieja & Cuban Cauliflower “Rice”

ropa vieja

For the ropa vieja (Approximately 300 calories for 5 oz)
  • 1.5-2lbs chuck roast
  • 1 yellow onion, thinly sliced
  • 1 red bell pepper, thinly sliced
  • 1 yellow bell pepper, thinly sliced
  • 1 (6 oz) can tomato sauce
  • 1 (14 oz) can diced tomatoes
  • 3 tablespoons capers, drained
  • 1 tablespoon cumin
  • 1 tablespoon dried thyme
  • 1 tablespoon dried oregano
  • 4 garlic cloves, peeled
  • 1 bay leaf
  • salt and pepper, to taste
For the Cuban rice (6-8 servings, 62.5 calories/serving)
  • 1 head of cauliflower, stem removed and roughly chopped
  • 3 thick sliced of bacon, diced  (I skipped the bacon)
  • 1 (4 oz) can tomato sauce
  • 2 teaspoons cumin
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • salt and pepper, to taste

CLICK HERE to read the rest of the cooking directions & get more healthy Paleo meals.

BEYOND THE STRAW: Trading Shakes for Cakes!

It’s time to go beyond the protein shake straw and trade the blender for a mixer so we can cook up some protein treats!

As a sequel to my last protein supplement blog “Behind the Straw“, my blog on protein smoothies, I am calling all fit chefs to fess up and share your favorite and unique protein treats including protein waffles, muffins, bars and other creative treats made with protein powder.

After tweeting out a request to see what kind of response I would get, I realized there are many of you eating some really good high-protein grub so I am making it my mission to spread the love! Here’s a sneak peak of a couple of my favorite recipes so far.

Protein Waffles by Julianne Talley

“I am a musician ♪ ♫ ♪ – a cancer survivor, sister to two older brothers, mom to three amazing girls and the lover and friend to an amazing man.”
Musician, Conference Director & Meeting Planner
Facebook: http://www.facebook.com/julianne.talley
Twitter: @julising4u
RECIPE:
  • 2 c flour
  • 1/4 c protein powder
  • 4 tsp baking powder
  • 3/4 tsp salt
  • 1 T sugar
  • Egg substitute (equal to 2 eggs)
  • 2 c low-fat milk
  • 1/4 c light oil (calls for 3/4 but I don’t use that much)
  • Add whatever you want to it..cinnamon, walnuts, banana or fruit slices
The protein really helps these stay with you for longer than a normal pancake or waffles and they are really awesome. I freeze the ones I have left over (this makes about 12) and put them in baggies to use whenever we like. All you have to do is stick them the toaster or micro to heat them up!

Protein Muffins by Ozzie Elyashiv

“Proud dad! Into fitness, nutrition, technology & TV. I sell fitness supplements & develop mobile games & apps for iOS. Love the gym!”

President of MuscleTov Sales & Marketing
Twitter is @oztheuzi
website www.oztheuzi.com

RECIPE:

  • 1 1/2 cups whole grain flour or buckwheat flour
  • 3/4 cup ground flax seed
  • 3/4 cup oat bran
  • 1/2 cup stevia
  • 2 teaspoons baking soda
  • 1 teaspoon baking powder
  • 1 teaspoon salt
  • 2 teaspoons ground cinnamon
  • 3/4 cup vanilla or plain almond milk
  • 2 eggs, beaten
  • 1 teaspoon vanilla extract
  • 2 tablespoons olive oil (can also use coconut oil)
  • 2 cups shredded carrots
  • 2 apples, peeled, shredded
  • 1/2 cup raisins
  • 1 cup chopped mixed nuts
  • 1/2 scoop chocolate protein powder

 

SHOW & TELL

To share your recipe, please give us your name, blog or website, twitter username, facebook URL and tell us what you do. Are you a mom, trainer, marathon runner or health nut. I will feature some of the best entries in a follow up blog.

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