Nutrition

8 foods you should eat every day

Mon, 30 Jun 2008 17:56:55 +0000

8 Foods You Should Eat Every Day, by MSN-Nutrition

Spinach
Yogurt
Tomatoes
Carrots
Blueberries
Black Beans
Walnuts
Oats

Jerk Chicken Salad

Sat, 17 May 2008 06:10:56 +0000

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

Smoked salmon salad

Sat, 17 May 2008 06:07:13 +0000

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.

Peanut Chicken

Sat, 17 May 2008 05:43:35 +0000

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

Chicken Pesto Pasta

Sat, 17 May 2008 05:32:07 +0000

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.

Protein smoothie

Sat, 17 May 2008 05:29:34 +0000

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.

Veggie Scramble

Tue, 06 May 2008 01:58:39 +0000

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.

Healthy Oatmeal

Tue, 06 May 2008 01:54:27 +0000

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.

Turkey Taco's

Fri, 25 Apr 2008 21:53:09 +0000

Brown gound turkey with taco seasoning on the stove

Grill or saute some red and yellow bell peppers

lightly warm tortilla's in microwave or on cooktop

Pick the condiments of your liking

Lite Sour Cream
Hot sauce

Something green like a broccoli salad make for a good side

Fajitas Monroe

Sun, 20 Apr 2008 17:43:58 +0000

Salsa

2 cans PREMIUM black beans, drained and rinsed

1 can whole corn drained and rinsed

4-6 (good) tomatoes, diced

2 avocados, diced

½-1 sweet onion, diced

1 orange (preferable) or red pepper, diced

½-1 cups roughly cut cilantro

2 jalapeno peppers, boiled for 7 minutes then finely diced and mashed.

1 Habenero boiled for 7 minutes then finely diced and mashed (for extra hot)

1 cup salsa (optional)

juice and pulp of 1 lime

mix all ingredients, let mingle for half hour

Chicken

1-2 pounds chicken, diced and seasoned with fajita seasoning, sautéed in olive oil

sour cream

wraps

plenty cervesa, Compliments of 35-C

Protein Pancakes

Sat, 05 Apr 2008 17:05:07 +0000

1 part low fat cottage cheese

1 part oats

1 part egg whites

Blend all the above ingredients in a blender until smooth. Use the batter like you would use pancake batter.

For variety you can add Vanilla extract and/or cinnamon.

Toppings ideas- Natural peanut butter, banana slices, blueberries, apple sauce, sliced strawberries.

Compliments of 31-A