Green Juice: Benefits + Recipe

greenjuice

Need to increase your energy? Leafy greens to the rescue! The quickest way to help get your daily dose of fruits and vegetables without eating a salad, or side of grapefruit is by drinking an 8-ounce (at least!) glass of green juice.

By digesting raw vegetables, you’re able to fully absorb all their nutrients verses getting bits and pieces broken down when vegetables are steamed, grilled or broiled. For starters, greens contain loads of calcium, potassium and iron; all important must-haves for a healthy body. But that’s not all – you can also get an abundance amount of vitamin B, C, E and K from them as well.

So what can you expect in a green juice? Most recipes call for a base:  (Spinach. Kale. Chard. Collards) with additional ingredients to help build a flavor: (Banana. Pineapple. Apple. Celery. Carrots. Beets) 

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Green Juice
Serves 1
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Ingredients
  1. 1 medium banana
  2. ½ cup pineapple
  3. ½ teaspoon chia seeds
  4. handful of baby spinach
  5. 1 cup coconut water
Instructions
  1. Add all ingredients into a blender. Enjoy chilled.
fitgirlnic http://fitgirlnic.com/

Spaghetti Carbonara

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When we think of pasta, we imagine a tomato sauce deliciously overlapping noodles. Spaghetti Carbonara is a little different, but the good kind of different.

The dish that originated out of Rome simply consists of egg, bacon, black pepper and cheese tangled between thin pasta noodles. Add in additional meat, vegetables to even greater the flavor.

Perfect for those with the intention of having a light dinner, or needing a quick meal to put together.

 

Spaghetti Carbonara
Serves 4
The healthier version of pasta!
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Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Ingredients
  1. 4 tablespoons grated Parmigiano-Reggiano cheese, divided
  2. 2 large eggs
  3. 1/8 teaspoon sea salt
  4. 1/8 teaspoon black pepper
  5. Whole grain spaghetti
  6. 2 teaspoons olive oil
  7. 3 garlic cloves, minced
  8. pinch of red pepper flakes
  9. 4oz deli-fresh ham, diced into 1/2 inch pieces
  10. 8 sun-dried tomatoes, sliced thinly
Instructions
  1. Fill a large saucepan 2/3 full with water for spaghetti noodles. After water is brought to a boil, cook noodles according to package.
  2. While noodles are cooking, whisk together eggs with 2 tablespoons cheese, salt and pepper in a large bowl. Set aside.
  3. In a medium skillet, add oil and cook garlic for 1 minute over medium heat. Next, add red pepper flakes and ham and cook an additional 2 minutes. Remove from heat and set aside.
  4. After draining noodles, add to egg mixture, stirring well with a large spoon to combine well. Add garlic and ham mixture and stir again, combining well.
  5. Divide among 4 plates. Add remaining 2 tablespoons of cheese on top, along with another pinch of red pepper flakes if desired.
fitgirlnic http://fitgirlnic.com/

Baked Denver Omelette Quiche

quiche

Meals should almost always be about variety. We don’t eat the same dinners each night, right? And if we did, I assume we wouldn’t look forward to doing so. However, there can be exceptions! Take a quiche for example. When I make a quiche, it’s usually with the intention of eating it for breakfast every day for the next week because it’s nutritious and so good.

This particular quiche doesn’t ask for much of you, and even with the simple ingredients; it’s still packed with a lot of flavor. Best next thing? It takes a whopping 10 minutes max to put it together and after doing so, you get to sit back, relax and engulf the delicious smell as it bakes. 

Baked Denver Omelette Quiche
Serves 4
A crowd pleasing crustless quiche packed with lots of flavor.
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Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Ingredients
  1. 8 eggs
  2. ½ cup fat-free milk
  3. 1 cup shredded cheddar cheese
  4. 1 cup chopped fully cooked ham, diced into small cubes
  5. ½ cup onion, chopped
  6. ½ cup green pepper, chopped
Instructions
  1. 1. Preheat oven to 400 degrees.
  2. 2. Grease well a quiche pan, or 9x9 casserole pan. Set aside.
  3. 3. Whisk together ingredients in a large size bowl, adding to a greased pan after combined well.
  4. 4. Bake for 25 minutes.
fitgirlnic http://fitgirlnic.com/

 

 

The Importance of Meal-Planning and Meal-Prep.

I’m sure you’ve heard the phrase, “Fail to plan, plan to fail.” I often wonder if the individual who thought it up was trying to maintain a healthy lifestyle.
Healthy is not easy. There’s several components that go into the equation when it comes to trying to reroute your daily diet into something that your body will appreciate more than those greasy drive-through french fries. The most important components? Meal-Planning and Meal-Prep. Lets face it though. Not everyone loves meal-planning and not everyone loves cooking. I think you have to enjoy both in order to have a deep and committed relationship with planning a menu and looking forward to prepping food. And while meal planning can be time-consuming and meal-prep, a process (think 2-4 hours spent in your kitchen on a Sunday morning) they’re also the key to a successful healthy lifestyle.
foodprep

When I started out on my journey towards becoming more fit and healthy one year ago, I actually looked forward to the process of meal-prep. I was following an e-guide program that lasted 28 days and came with an already scheduled meal-plan for the week, grocery list to check off, which foods I was prepping on what day and what my workout was. Everything is easier when simply laid out for you. But doing so, this taught me how to continue making healthy choices when the program was over. I just had to follow two rules

1. Allow yourself 5 meals a day. That’s right. FIVE!:

Now before you get all bug-eyed, hear me out. I understand you’re either looking to lose weight or maintain. Eating 5 meals a day isn’t going to contribute to weight gain if you’re eating correctly and not just anything and everything in the fridge or pantry – in fact, 5 meals allows your body to use energy stores and burn more fat.

The easiest and most foul-proof way to do it is to fit one small snack in after breakfast and another after lunch. This leaves less need to over-indulge at dinner and less chance of finding your hand in the chip bag. That’s right – no more Doritos fingers!

2. Prep twice a week.

Yes, my friends. When I say twice a week, I mean you will be eating left-overs. I’m sure when you were younger the thought of eating last night’s dinner again for dinner tonight gave you the hebeegeebees. Not anymore! Left-overs are now your body’s best friend. Please don’t imagine microwaving frozen pizza. That’s not the kind of left-overs I meant.

It’s a lot more easier for you to schedule repetitive meals for a few days. This calls for less overall prepping and saves you some cash at the grocery store. It also rids you of that “what should I cook for dinner tonight?” headache. I, personally, meal-prep on Sunday and Wednesday. That means Monday-Wednesday I eat the same breakfast, snack, lunch, snack, and dinner. Thursday-Saturday, same thing. Sunday is my exception day. I try to maintain healthy choices, but don’t have a set plan.

Seems easy enough, right? Everything is as enjoyable as you allow it to be. Prep and dice your vegetables while listening to music or use Pinterest to find healthy alternatives to your favorite foods. And don’t forget the tupperware! Not only are you going to need plenty of it, but you get to pick some out in all shapes and sizes. The cute little dressing ones are my favorite!

 

(Pictured above is ingredients for Chorizo Breakfast Burrito)

Natural Tomato Chunks Marinara Sauce

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Spaghetti is a household staple as far as dinner for at least 2 nights per month. Sometimes even as frequent as once a week, depending on how good the spaghetti itself (or sauce) is. I like to compliment my pasta with homemade meatballs that have been soaking in marinara sauce for hours ala crockpot.

 

Because I’m doing my best to avoid as much processed food as possible, I’ve decided that spaghetti for me is best as natural as possible. The kids’ aren’t especially big on raw tomatoes, so they stick with the traditional spaghetti marinara, but I can get my husband to eat his spaghetti natural because he does like raw tomatoes. Phew, nothing like a night where you AREN’T the only oddball plate at dinner.

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The great part about natural sauce is you can mix and choose whatever ingredient to add to it as you like. I, personally, like just a slight hint of kick so I add crushed red pepper to mine. That also helps it to not taste too bland, as it can; tomatoes are good, but let’s be honest, they aren’t really flavorful.
 
Suggested Ingredients: 5 diced roma tomatoes, minced garlic, extra virgin olive oil, parmesan cheese, crushed red pepper, dried oregano, dried italian seasoning, crushed black pepper, salt.
 
Directions
1. Add all ingredients into a processor and only process for a few seconds. This allows the mixture to not only mix, but liquify just slightly. You do want some whole tomatoes.
 
 
Note: Processing is optional. Sometimes I just mix in a bowl and eat as is.