Grilled Zucchini Lasagna

Hello,

Last week I had this overwhelming urge to play Martha Stewart and cook up something amazing…grilled chicken & salad was NOT in the game plan.  Before eating clean, my "go to" would have been a traditional lasagna or a pan of enchiladas oozing with cheese and served with sour cream. While this dish contains plenty of oozing cheese, it did seem like a healthier option or at least that is what I made myself believe!  Let’s just say I went the " Paleo route” vs. the “Clean Eating route” on this one! At least I have a clear conscience telling myself that….LOL. Ok, enough of the chatter…moving on to the good stuff!

Grilled Zucchini Vegetable Lasagna

5 to 6 large zucchini washed and cut

Olive oil

1 jar of your favorite tomato pasta sauce – personally, I like the (3 cheese blend from Trader Joe’s)

1 jar of roasted bell peppers  - drained and chopped up

1 container of whole milk ricotta cheese

1 egg

1 cup of chopped spinach

Parmesan cheese shredded

Fresh Basil - sliced

Spices:  A Pinch of Each

Garlic powder

Salt & Pepper

Nutmeg

Slice all zucchini horizontal (not too thick) and drizzle with olive oil and salt pepper.  Grill on the BBQ until soft and a bit charred.  

In a bowl mix the ricotta, chopped roasted bell peppers, spinach, egg and spices.  

I used a small baking pan since a traditional lasagna pan would be too large.  Start layering by adding a bit of pasta sauce, zucchini, ricotta mixture and parmesan and continue the layers until everything is gone.  Top with more parmesan & fresh basil.  Bake at 350 for about 30 minutes.  Remove from oven and allow to set up for 20 minutes before serving.  

This tasty dish is perfect for guests or a celebration dinner!  In my world, a celebration could simply be surviving a long work week! Enjoy…

Grilled Zucchini - lightly brushed with Olive Oil S&P

Ricotta Cheese with Roasted Bell Peppers & Spinach 

Roasted Bell Peppers & Pasta Sauce - Both from Trader Joe's

Assembling 

Still Layering :)

Layering until all ingredients are gone!

Enjoy :)

Update on the exercise front….

I am happy to report that I went out for my first run on Wednesday morning. My first one in almost two weeks & I felt decent…no pains or popping.  I really took my time and moved  slow…it was only 2 1/2 miles.. but it was a start and it felt great to be out again.  My next run is scheduled for Sunday and I hoping to log 3 more miles…pain free!  I will continue this pattern until I am certain the injury is healed.  My half marathon isn't until October, that should give me plenty of time to pick up my pace and get comfortable with distance again…

In the mean time, I continue to spin, swim, strength train and follow orders! 

 Wishing you all a STRONG & FIT Weekend!  

Delicious Smoothies

Summer is coming and things are heating up! Let’s talk Smoothies.  I can’t seem to get enough… they are quick, easy and satisfy any healthy appetite!  I usually make them in the morning for breakfast but they are slowly creeping into my nightly routine as well.  Now all smoothies are not created equal in my world…depends on my level of activity.  The calories can add up quick, so I limit the ingredients especially at night.  Here are a few of my favorite recipes…I suggest a really a good blender especially when using greens. It makes a huge difference.  

You can certainly add more liquid to any of the recipes depending on the desired thickness….it’s a personal preference.  Just have fun and get creative!

I buy most of my stuff from Costco, it saves a bundle especially the frozen fruit.  Everyone has their favorite protein powder but I switch between the following two: Garden of Life – RAW Protein Powder Unflavored & Sunwarrior - Warrior Blend Natural.  

I will list them from light (snack) to what I consider a meal!!!

Strawberry Kiwi Green Smoothie:

1 kiwi, peeled

½ cup of organic frozen strawberries

1 lemon squeezed

2 cups of spinach or baby kale

5 basil leaves

1 cup coconut water

Orange Smoothie:

1 cup orange juice – You can fresh squeeze or cheat & buy from Trader Joe's

1 cup carrot juice – Again, Trader Joe's carries fresh carrot juice that is decent

1 scoop protein powder

1 cup frozen mango

5 basil leaves or fresh mint

Summer Is Coming Smoothie:

1 cup frozen mango or mixed berries

2 cups spinach

1 teaspoon organic flax seeds

1 teaspoon unsweetened coconut flakes

½ banana

1 cup coconut water

Clean Smoothie:

1 cup frozen mixed berries

2 lemons squeezed

1 hunk of fresh ginger

1 scoop of flax seeds

2 cups spinach

1 cup of coconut water

Peanut Butter & Jelly Smoothie:

5 raw almonds

½ cup low fat plain Greek yogurt

1 scoop protein powder

1 cup organic frozen strawberries

2 tablespoons of PB2 (powdered peanut butter) or peanut butter

Stevia if you prefer a bit sweet or agave nectar

1 teaspoon vanilla extract

1 cup of unsweetened almond milk

Mango & Avocado Smoothie: This one reminds me of ice cream 

1 half avocado

1 cup frozen mango

½ cup low fat plain Greek yogurt

1 tablespoon unsweetened coconut

1 teaspoon vanilla extract

Stevia if you prefer a bit sweet or agave nectar

1 scoop protein powder

2 cups of spinach

1 cup of unsweetened almond milk

BeastMode Smoothie:

1 banana

½ cup low fat plain Greek yogurt

1 cup frozen mixed berries

1 scoop protein powder

1 tablespoon peanut butter or almond butter

1 cup of unsweetened almond milk

Enjoy the recipes….remember there are no rules - just have fun!

Update on the exercise front:

I experienced my first running set back this past week.  I purchased a new pair of running shoes and got sold a super “racy” version that was completely unfit for my body type and running abilities (although they did look cool, they damn near killed me).  I logged about 10 miles with them and my right knee started to feel tight with this awful popping action.  I backed off the running this week and it is starting to feel much better… after a bit of research, numerous trips to Road Runner Sports and talking with a friend, it appears the shoes were the culprit.  My plans are to hit the streets again next week for a light test run. This time in a pair of Asics stability shoe.  Finger crossed!

I did manage to stay active doing spin, light walking and strength training.  On Sunday, I am going to give swimming a try…keep you posted!   The hardest part for me has been mental.  The saying holds true, “you always want what you can’t have”.  The only activity my brain craved this week was an early morning therapy run….I will be out there soon enough pounding the pavement and getting back to what I love!  Recovery comes first or the down time only gets longer! At least this what I have been told and these days, I listen!

Have an awesome weekend!

Veggie Pasta

Getting Creative…

So this little gadget I am about to tell you about was a total impulse purchase.  Ever have one of those?  Someone mentioned to me you could make “pasta” using vegetables, so I did a 20 second google search and found the “Paderno Spiralizer”.  It looked cool, next thing I know, it’s in my on-line shopping basket.  A week later, the spiralizer shows up at my doorstep.   I never open the box, just safely put it in the back of a drawer and told myself that one day I will figure out how to set it up & make “veggie pasta”.  Fast forward six months, I decided to use this contraption over the weekend and let me tell ya, it is my new favorite kitchen item next to the Kitchen Aid Mixer!  I can’t get enough of it and I can’t believe how amazing the zucchini pasta turns out!  From what I understand, you can use a variety of squash, sweet potatoes and even mushrooms.  I will venture out and keep you updated but for now, let me share this amazing recipe!

3 Large Zucchinis – washed and ends chopped off
5 cloves of garlic – minced

1 Large swirl of Olive Oil

Salt and Pepper

Fresh Basil

Fresh Parmesan – if you want the total pasta experience!

Spiralize the zucchini (set aside).  Heat olive oil in a large pan and sauté garlic until fragrant and lightly toasted.  Add zucchini, salt & pepper.  Allow to cook for 5 minutes or so until combined and heated through and tad bit soft (Don't overcook).   Adjust season to taste and fold in fresh sliced basil.  

You will notice in the picture, I added a bit of carrots to mine.   I should mention that I am also a fan of the Spaghetti Squash and use the whole “baked and scraped” approach, but in my opinion, this zucchini method is more of the real deal….less watery and has more of a pasta texture.  

http://www.williams-sonoma.com/products/paderno-sprializer/?pkey=e%7Cvegetable%2Bspiralizer%7C47%7Cbest%7C0%7C1%7C24%7C%7C1&cm_src=PRODUCTSEARCH||NoFacet-_-NoFacet-_-NoMerchRules

I served with Grilled Halibut!

Have a wonderful weekend!
AND REMEMBER:

Black Bean Chili & Tacos… Sorta Kinda :)

Hola!

Mexican Food was on my mind this week….Clean Eating Mexican Food!

“Quick & Easy” is my motto most weeknights.  After working all day and squeezing in a workout, dinner has to be whipped up in a jiffy – it’s a must!  

 On a recent grocery shopping trip, I discovered “Food for Life - Ezekiel Brand” tortillas…They are delicious in my humble opinion but if you are comparing them to the traditional soft, white flour tortillas, you may have to adjust a bit….I promise it won’t take long.  The ingredients in these speak for themselves!   Healthy and well worth it!

Black Bean Chili Burritos – Vegetarian

1 Tablespoon Canola Oil or Olive Oil

1 Small Onion – diced

2 Cloves of Garlic – diced

2 Cans of Black Beans –  drain & rinse (Buy organic if possible)

½ squeezed lemon or lime

1 tub fresh prepared salsa from grocery store (I like the roasted salsa) FRESH – NOT THE JAR STUFF!

1 bunch of cilantro – wash and finely chopped

Food for Life Ezekiel Sprouted Tortillas – I buy them at Trader Joes!

Avocado

2% Greek Yogurt (sour cream substitute)

I will add red bell pepper sometimes too…not a must though!

Spices:  A pinch of each!

Salt & Pepper

Cayenne if you like a bit of spice

Cumin

Smoked Paprika

Garlic Powder

Brown the onion & garlic with oil.  Add beans, lemon or lime juice, fresh salsa, spices and warm through.  Heat tortilla in a pan and roll into burritos.  I have been using Greek yogurt in place of sour cream and I absolutely love it.  To be honest, I am not a fan of the fat free version, I prefer the Fage Greek yogurt 2%.  

Tacos…Sorta Kinda!

1 Tablespoon Olive Oil

1lb Ground Beef  - Lean (You can also use ground turkey or chicken)

1 diced onion

3 cloves garlic

1 small can black olives - drained

Taco Season – I used store bought for convenience  ( I added smoked paprika for additional kicking up)

1 small can green chili’s

Fresh cilantro - finely chopped

2 cups cooked whole wheat couscous or quinoa

Toppings:

Fresh tomato - diced

Avocado - diced

Diced Green Onions

Greek Yogurt

First brown & season your taco meat mixture – onions, garlic, green chili's and seasoning. Next add black olives and finely chopped cilantro when meat is cooked.  Cook whole wheat couscous or you can use quinoa separately.  When done assemble.  Couscous or quinoa, add meat and top with fresh diced tomato, avocado, green onions and Greek yogurt.  For an added kick, drizzle with sriracha!  Again….quick and easy!  

Enjoy! 

Random Thoughts for the weekend….Enjoy!

Valuable Life Lessons From My Perspective 

Love Who You ARE.  There is no one else quite like you…you are a unique individual with lots to offer this world.   I have learned that self- love is the first step in growing and living the life you dream.

Be Persistent. Don’t wait for things to happen, make them happen!  Set your sights on something, get out there and do it wholeheartedly with passion!   

Be Confident.  Confidence is the most beautiful trait a person can possess.

Be A Good Friend. Be the friend you would like to have and cherish that relationship!!! 

Be Interested.

Like what you Like. Own it!  If you like something or have any opinion about something, don’t be shy…just because someone does not agree…that does not make them right and you wrong!  

Try New Things – Be Open. this is new territory for me… stretching the ol’ comfort zones and stepping out is not always a “bad” thing… it’s how I have learned to grow and open my mind to countless possibilities.  

Embrace Enthusiasm & Have Clear Goals.  I signed up for my first ½ marathon in October this year.  To say I am embracing enthusiasm is an understatement.  I am fully embracing the idea of running 13.1 miles and giving it my all! Who knows what lies ahead….maybe 26.2!

Inspire and Be Inspired.

Be Yourself. Above all, be true to yourself.  Work hard and surround yourself with people who bring out the best in you and want nothing more than to see you grow!  As quirky as that may sound, it truly works!

Keep being Awesome and have a great weekend!  

Freezer Fudge

One Word – AMAZING!

I was in charge of dessert for Easter and trying to stay true to my Clean Eating habits, I had to come up with something that would impress everyone and not be considered "too healthy!"

So… I started thumbing through my cookbooks and browsing my favorite websites for a “some-what” healthy fake out alternative.  I stumbled across this Raw Chocolate Walnut Fudge recipe and oh my goodness, it is amazing!!!  

I promise if you don’t say a word, people will gobble it up and beg for the recipe.  I am in no way saying this low in calories & it probably should be kept to a special occasions but boy oh boy is it worth it!

Ingredients:

1/2 cup virgin coconut oil

1/4 cup raw almond butter

1/2 cup cocoa powder

1/2 cup pure maple syrup

1 tablespoon pure vanilla extract

Pinch fine grain sea salt, to taste

3/4 cup raw walnuts, roughly chopped

1. With electric beaters, beat together the coconut oil and almond butter.

2. Sift in the cocoa powder and beat again until combined.

3. Pour in the maple syrup, vanilla, and salt and beat until smooth.

4. Stir in the walnuts.

5. Line a loaf pan with a piece of parchment paper. Scoop the chocolate mixture into the pan and spread out until even

6. Freeze uncovered for about 1 hour, or until solid. Slice into small squares & Enjoy

I suggest storing this in the freezer and serving straight from the freezer…I have stored in the fridge and the coconut oil will seep out a bit and it softens.  Freezer is PERFECT!

*lightly adapted from one of my favorite websites: www.ohsheglows.com

What Challenges YOU?

It was a beautiful sunny weekend last summer and I was out for a hike when I discovered this never ending set of stairs.  My eyes lit up and I immediately had this thought…how cool would it be to run up those stairs a few times per week during my lunch hour?  Monday morning I packed up my workout clothes and eagerly waited for the 1p hour…I was ready to conquer those steps (240 to be exact)!!! 

My first time out, I made it up twice and to be honest it was pure hell…I was huffing & puffing but determined to finish what I has set out to do.  I continued to do this challenge for a few weeks during lunch but eventually it faded.  All great workout plans include variety, so I reintroduced the stairs back into my regime two weeks ago and what a difference!   My body has come a long way and I am in far better shape these days!  Last night I was able to run up those stairs 6 times!  Sure I am a bit sore today and I can feel different muscles in my legs that were challenged, but more importantly it took my cardio to another level…which means quicker speed and faster running in my future.

Here’s to setting goals, crushing them and never giving up!

“I know the price of success: Dedication, Hard work, and an unremitting devotion to the things you want to see happen.” – Frank Lloyd Wright

Meet Picasso….I promise you he is more enthusiastic about our walks than this :) Don't let that face fool ya!  LOL 

AND with that quote in mind…here is my fail proof plan for the week:

Saturday:  Spinning & Run

Sunday: Run

Monday: Walking Picasso

Tuesday : Yoga

Wednesday : Morning Run  & Walking Picasso

Thursday: Spinning

Friday : Rest Day

All work and No Play?!? – Uh never…where’s the fun in that?  I leave you with this amazing Chocolate Chia Seed Pudding…I promise it is love at first bite and healthy…I call that a WIN WIN situation!

Chia Seed Pudding:

2 Tablespoons Unsweetened Cocoa Powder

2 Tablespoons of Coconut Sugar or Pure Maple Syrup

¼ Cup Chia Seeds

1 Cup of Milk (I used unsweetened Almond Milk)

Mix Cocoa powder, sugar and chia seeds together in a bowl, stir until no lumps remain.  Warm milk a bit on the stove or using a microwave and pour into mixture to incorporate.  Allow to sit for a few minutes and stir again.  Place in a covered container and refrigerate for 2 hours or overnight.  This makes two servings at appx 190 calories each.  Enjoy!

PS. I added bit of un-sweetened coconut for FUN!