May 2008 Archives
If you like a little spice in your life try this little spicy dish. This one is a regular at 31-C. Rub jerk seasoning on and grill some chicken. Throw that on a bed of greens with some tomato and avocado. A side of olive bread compliments this nice.
For variety you can make this a caesar. Use romaine instead of the mixed greens and use a caesar dressing.
Caesar dressing
1/2 cup white vinegar
1 cup olive oil
1 lemon
1/2 T crushed garlic
one blanched egg
anchovies
A relatively quick way to get in a healthy meal at the fire house is to combine some smoked salmon with a mix of greens and vegetables, I love vine ripened tomato's, carrots and avocado in my salad. Choose a dressing that is mostly clear. There is nothing wrong with olive oil in moderation.
Grill chicken breast
Warm spinach on the stove, bagged frozen works well
Steam your favorite rice
Drizzle with peanut sauce
Peanut sauce
warm the below ingredients in a pot on the stove
16 oz of peanut butter, natural peanut butter does not work as well
6 spears of green onion
4 garlic cloves
3 Tablespoons of honey
3 teaspoons of soy sauce
the juice of one lemon
red pepper flakes to taste
3 cups of water
heat to a boil then simmer to your thickness desired
Thanks to Ron Suggs from 31-C
Thanks to Ron Suggs from 31-C
Grill some chicken breast
Cook the pasta
Cut up some tomato's
Mix the above ingredients with the pesto sauce and mix well, add pine nuts and fresh basil.
Pesto Sauce
2 cups firmly packed fresh basil leaves
1/3 cup olive oil
3 whole walnuts crushed
1/2 teaspoon minced garlic
Sea salt, preferably Gray salt
Freshly ground black pepper
1/4 cup freshly grated Parmesan cheese
Mix the above ingredients in a food processor.
MIxing a scoop of Whey protein with some fresh or frozen strawberries or blueberries makes for a very refreshing shake. One of my favorites is a banana and a scoop of all natural peanut butter.
Here is another well balanced meal to start out your day right.
Sauté a half cup of mushrooms, sliced sweet potato and sweet onion, scramble in one egg and three egg whites.
Slice a tomato and a quarter cup of avocodo. Mix together and enjoy.
Sometimes I add the tomato and a cup of spinach to the top of the mixture while it's still in the pan until the spinach wilts and the tomato is slightly warm.
A slice of melon or an orange finishes off the meal nicely.
This is a great way to get several A+ foods for breakfast.
Cook 1/2 cup thick rolled oats.
The ingredients I like to add are a few crushed walnuts, a dozen blueberries, a tablespoon of natural peanut butter, 1/2 tablespoon of honey, and a partial scoop of protein powder. For variety you can add things like sliced banana, cinnamon, and apple sauce.
This is a well balanced meal.
Continue reading Healthy Oatmeal.
