PECAN CRUSTED RED GROUPER

In my quest to create tasty and healthy recipes I like to try different flavor combinations.  Sometimes the result does not turn out quite like what I had in mind.  Other times the dish turns out so well I have to give myself a big pat on the back.  This is one of those times.

Pecan crusted red grouper is not only tasty, it's also very simple to make. You only need a few ingredients. 

Ingredients:

6 small Red Grouper Filets

2 c. Pecan meal

½ c. Grated Parmesan

Tbsp. olive oil

2 tbsp. of seasoning (Here I used Badia Tropical but you can use whatever flavor you like.  Some other suggestions are lemon pepper and Cajun.)

Instructions: 
Coat pan with olive oil. Combine Pecan meal, grated Parmesan & seasoning then coat each side of fish in mixture. Bake for about 20 minutes or until fish is cooked all the way through.

Enjoy!

Nancy

THE MIGHTY OMELET

Breakfast of champions (or just hungry people in a real big hurry)

Be the envy of all your co-workers as you walk back to your cubicle with a hot delicious and healthy omelet that took you roughly 5 minutes to put together.

Yes you can eat healthy on the go.  All you need is a handy dandy microwave omelet maker, 2 eggs and whatever ingredients you want.  You can find this container at just about any home store.  I purchased mine from a discount store for a few dollars.

Omelets are great meals because you can get your protein and veggies all in one dish. They are fairly easy to make and you can enjoy them any time of day.

The omelet I made today has mushrooms, spinach, onions, feta cheese, and garlic. You can stick with all veggies; just make sure if frozen that you thaw and drain, or for an even heartier meal add some meat and potatoes.

All you do is mix the ingredients then pour into your omelet maker and microwave on high for no more than a few minutes.  Start with one minute and then check by opening the top.  You will probably need about another minute or so but keep checking so you don’t overcook the eggs.  Remove from microwave and let sit for about a minute to cool.  You can eat it right out of the container or transfer to another dish. 

There you have it, a quick, easy and healthy breakfast that your co-workers will be drooling over.  

Enjoy!

                        

Nancy

FREGGIE CHALLENGE - DAY 7

Tea Time

Looking for flavorful ways to increase your fluid intake?  Try drinking more tea.  When it comes to teas, the choices are astounding so I narrowed it down to my three favorites.

Here are the teas that are staples in my diet.

I can’t think of a healthier drink than green tea.  Green tea is full of catechins.  Catechins are considered to be the most potent and beneficial antioxidants.  They help to prevent cell damage in the body.  Green tea is also touted to increase energy levels, boost memory and assist with weight control.  I recommend using the tea bags instead of bottled tea.  You just seep in hot (not boiling) water for a couple of minutes and drink.  Add lemon for more flavor.

Matcha green tea is another superfood.  It is a powdered form of green tea made from Matcha tea leaves.  One glass of Matcha is said to be equivalent to 10 glasses of green tea in terms of the nutritional value and antioxidant content.  Use about ½ teaspoon in a cup of hot water, whisk and drink.  You can also use the powder in smoothies and baking. 

If you need to watch your caffeine consumption, then try Rooibos tea.  Rooibos tea (pronounced Roy-Boss) comes from a redbush plant in South Africa.  It has antioxidant properties that fight inflammation in the body, is full of minerals, and is known to have a calming effect.  You can buy it loose or in tea bags.  Rooibos tea has a sweet nutty flavor. Seep in a cup of hot water and drink.

These are my three favorite teas.  Try them and let me know what you think.

Nancy

NASM CPT

CrossFit L1

BfitAthleticClub.com

FREGGIE CHALLENGE - DAY 6

Eggs

Eggs are protein powerhouses.

Not only are eggs packed with vitamins, minerals, and omega-3 fatty acids, but they are also considered to be one of the best sources of protein available.  One medium egg has over 5 grams of protein.

Another great benefit of eggs is that they are very versatile.  They can be boiled, scrambled, poached, fried, or included in other dishes.

One of my favorite dishes is a crustless broccoli quiche.  This is a great breakfast meal.  Very tasty and filling.  I made up this recipe for 2 servings. You can double to make more if needed.

3 eggs

1 ½ cups of broccoli

1/2 cup feta cheese

1 tbsp Greek yogurt

1 clove garlic (diced)

¼ cup onions (chopped)

1 tsp olive oil

salt & pepper to taste

Pre-heat oven to 415 degrees. Sauté onion and garlic in oil. Combine all ingredients in a bowl and mix.  Pour mix into 2 lightly greased ceramic baking bowls (1/2 of mix in each bowl).  Bake for 15-20 minutes.

You don’t have to use broccoli.  Any vegetable will work.  Try mixing and matching ingredients to find your favorite tastes.

Nancy

NASM CPT

CrossFit L1

BfitAthleticClub.com

FREGGIE CHALLENGE - DAY 5

We had a wonderful treat yesterday.  Crab and Shrimp Stew, made special by Marvin Cotton.

Marvin put his foot in that recipe, it was yummy! 

It's so good that I've had several requests for the recipe.  Here it is:

Source:  Marcelle Bienvenu/louisianacookin.com

Ingredients

12     large live blue crabs (we substituted snow crab legs, Kroger brand, Private Selection, comes in a box already cut.  All you have to do is pull out the meat.)

¼       cup vegetable oil

½      cup all-purpose flour

1¼     cups chopped onion

¼       cup chopped green bell pepper

¼       cup chopped red bell pepper

¾      cup chopped celery

2       bay leaves

1       teaspoon salt

½      teaspoon cayenne pepper

6       cups seafood stock

1       pound lump crabmeat, picked free of shells

1½    pounds large fresh shrimp, peeled and deveined

2       tablespoons finely chopped fresh parsley

Instructions

Scald crabs with hot water to stun. Remove the back

(top shell) from each crab, and clean out gills, lungs, and center of each. Crack crabs in half, and remove claws. Reserve claws for stock.

In a large heavy stockpot, combine oil and flour, and heat over medium heat. Stirring slowly, make a dark-brown roux, 15 to 20 minutes. Add onion, bell peppers, and celery. Cook, stirring frequently, until vegetables are soft, about 5 minutes. Add bay leaves, salt, cayenne, and seafood stock. Stir to combine. Bring mixture to a boil over high heat; reduce heat to medium-low, add crabs, and simmer 20 minutes. Add crabmeat and shrimp, and cook 10 minutes. Remove from heat, and add parsley. Serve hot.

Enjoy!

Nancy Smith

NASM CPT

CrossFit L1

BfitAthleticClub.com