awesomelikeadrienne

Side dish-perfect to pair with lean meat for dinner, on its own for a snack or even in a wrap…or over rice, or over a bed of greens, you get it….endless possibilities!

Ingredients:

1 large can of low sodium black beans-rinse and drain (or cook and cool some non-canned… of course is the healthiest option)

1 med can sweet summer corn-rinse and drain (or fresh off the cob)

1 small avocado-diced

1 small peach-skin on and diced

1/4 of a mango-diced

1/4 of a small red onion-diced

2 tbsp. mango & lime salsa

2 tbsp. lime juice

1 tbsp. olive oil

Season generously with cilantro and  black pepper then a  dash of salt

Mix delicately but well and place covered in fridge for a least a few hours to chill and allow flavors to marry together.

Enjoy!!

xoxo-A

Need and want to eat more veggies? You know you need to and this recipe will make you want to!

It is packed with 8 different veggies, organic fire-roasted tomatoes, whole grain pasta, parmesan and mozzarella cheese. Enough for 7 servings so plenty to share, eat as left overs or freeze for later!

Here is what you will need:

1 Eggplant

1.5 cups chopped broccoli

1.5 cups chopped mushrooms

1 cup sliced yellow squash

1 cup chopped sweet and red onion

1 cup sliced parsnips

1 cup chopped celery

1 cup chopped carrots

2 tsp minced garlic

2 tsp unsalted butter

pepper to taste

12 oz part skim ricotta cheese

1 large can Organic fire-roasted crushed  tomatoes

1 large can Organic chunky tomato sauce

1 fresh mozzarella ball sliced into 8 thin sections

1 cup shredded parmesan cheese

1 package Organic whole grain lasagna noodles

Directions:

Pre-heat oven to 350 and place whole eggplant in oven for 45 min to roast, turning half way through

In 2 separate pans start sautéing in one: mushrooms, broccoli and yellow squash and in the second: celery, onions, parsnips and carrots. Add a tsp of butter to each skillet and 1 tsp of minced garlic to each pan, stir occasionally  and let cook for 10 to 12 min on med heat. This is also where I peppered to taste!

Mix together both cans of tomato sauce and crushed tomatoes in one bowl.

Remove eggplant from oven and scoop out filling away from the skin, adding it to the mushroom skillet after giving it a fine chop.

In 9 by 13 baking dish-I lined mine with foil because lasagna is a nightmare to clean up-place some sauce down, next uncooked noodles, entire skillet of celery, carrots, parsnips and onions then top with some ricotta cheese, parm and 4 mozzarella slices. Repeat sauce, noodles and then layer of skillet broccoli, mushrooms, squash and eggplant, top with cheeses and then noodles, sauce and one more layer of shredded parm and mozz! I topped mine with fresh chopped basil, mint and rosemary right before serving!

Bake at 350 for 55 min or until bubbly and delicious looking! Best to let cool for 10 to 15 after before serving. In case you like picture directions, here you go….!

Step 1-roast eggplant at 350 for 45 min

Step 2-cook mushrooms, squash and broccoli

Step 3-cook carrots, celery, onions and parsnips

Step 4-layer and build!

Bake at 350 for 55 min or until bubbly and delicious looking!

Step 6-Eat your veggies!

Enjoy!!!

xoxo-A

I don’t know about you but I seem to do cardio in spurts! I like it and I am in the groove and feeling it then I hate it, shut down and completely stop doing it for weeks or months at a time! After completing my first half marathon 2 weeks ago my cardio has been non-existent and I don’t want that 2 weeks to turn into 2 months.  So starting tomorrow I will begin a different kind of cardio journey that does not include a race at the end. I will do 40 min of cardio 4 days a week for the next 4 weeks (on top of my weight training). I will use this guide below!

Print it out and put it in your gym bag…a plan for the next 4 weeks can’t hurt right?!!?

Feel free to follow along and let me know how you are doing!

Week 1:

Day 1 and 3: 2 min jump rope, 5 min row machine, 15 min Arc trainer, 18 min moderate pace run on Treadmill

Day 2 and 4: 1 min jump jacks, 1 min jump squats, 20 min mid incline fast pace run treadmill, 18 min mid to heavy alternating resistance Arc trainer

Week 2:

Day 1 and 3: 5 min moderate pace warm up laps at track or outdoor surface followed by 30 min jog and sprint intervals, 5 min moderate pace  laps cool down

Day 2 and 4: 5 min Row machine warm up, Treadmill 20 min mid to high incline run moderate pace, 15 min fast pace low to mid resistance climb

Week 3:

Day 1 and 3: Arc trainer-5 min warm up followed by 30 min gradual climb in incline and resistance every 5 min with spikes of 1 min sprints every 4 min ending with 5 min cool down

Day 2 and 4: 40 min outdoor run

Week 4:

Day 1 and 3: 5 min Row machine warm up, 30 min Treadmill moderate pace run with 1 min sprints every 4 min ending with 5 min high incline slower pace cool down

Day 2 and 4: 15 jump squats, 10 burpees, 30 walking lunges, 25 min Arc Trainer with mid to high incline bumping resistance up by 5 every 3 min, sprinting for 1 min every 3 min, 10 min high incline walk treadmill moderate pace to cool down

IMAGINE, BELIEVE AND ACHIEVE!!

SWEAT, JUMP, RUN AND SQUAT!!

xoxo-A

White Chili

Directions:

Take 1 tsp butter and 1 tbsp. olive oil and heat on med in bottom of pot

Add 1 tbsp. minced garlic and brown for 1 min

Add 1/2 c chopped white onion and brown for few mins

Add 1/2 lb lean ground turkey and brown for 5 to 7 min, mixing every so often

Add the following seasonings: salt, pepper, red pepper flakes, cumin, Badia complete seasoning, chili powder and continue to brown for few more mins

Add 1 c white wine and let simmer on med heat for 10 min, stirring occasionally

Add 1 c chopped yellow baby tomatoes

Add 1 can white bean of your choice-I used low sodium great northern and 1 small can of white corn, stir all together

Stir in  1/2 c plain Greek yogurt, 2 tsp lemon juice, 2 tsp lemon juice

Add another dose of all of the above seasonings: salt, pepper, red pepper flakes, cumin, Badia complete seasoning, chili powder

Cook 1 c of pasta- I used whole grain elbows-when done cooking add to pot of chili

Chop avocado and add to pot

Give everything one last big stir around and let simmer for few more mins

Place in bowls and add shredded pepper jack cheese to top off and whole grain tortilla chips if you like!

Serves 5

Enjoy! A

Potato Salad-one of my favorites! Made this one with an awesome healthy twist!

Need:

1 24 oz. pack of baby potatoes. I used the medley mix because I like all the colors but you can use what you like.

1/3 cup chopped sweet onion

3 Hard Boiled Eggs

1/3 cup Plain Greek Yogurt

1 Tbsp. Deli Mustard

2 Tbsp. olive oil

2 Tbsp. lemon juice and some zest if you used a fresh lemon

Salt and Pepper to taste

1 Tbsp. fresh chopped basil to garnish

Directions:

Boil potatoes for approx. 25 to 30 min adding the eggs in for the last 12 to 15 min.

Drain, rinse with cold water and cool the potatoes and eggs  in the refrigerator for 30 min.

Cut the Eggs and Potatoes in half-bite size essentially.

Add all other ingredients except for basil and gentle toss to coat all over.

Top with fresh basil.

Store in fridge and eat the next day once all the flavors have had a chance to marry.

Enjoy!!!

xoxo-A

GREENS & BLUEBERRIES SMOOTHIE

They say you should start your day with something “Green”!

1 c spinach leaves

1/4 chopped cucumber with skin on

2 sticks of asparagus

Snip of mint

Snip of basil

1/4 c blueberries

1/2 banana

1/2 c Unsweetened coconut almond milk

1 tsp Glutamine

1 scoop Vanilla protein powder

3 Ice cubes

2 tsp Flaxseeds

Blend and enjoy!!!

Notes: you can use anything green you have like kiwi, green apple, fresh dandelion or parsley…all would be great to throw in addition to or instead of!

xoxo-A

HEALTHY “Hamburger Helper”