Recipe for Fish Salad to Be On Track With You Weight Loss Plan

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Here’s one of the healthy choices for you that incorporates the principals from the previous post about exercise, and healthy food choices after it (to lower your insulin resistance and lose or maintain weight). This salad does meat those requirements, and it is very filling.

Variety Fish Salad

(Easy delicious recipes for healthy meals. Every day)

Ingredients
1 orange
1 lb fish fillet (go for the cold water and Atlantic salmon, rather than farm fish)
1/2 cup Balsamic Vinegar
8 cups of spinach or green/red salad leaves
1 tomato, sliced
1 onion, sliced
1 can (16 oz) white or black beans, rinsed and drained
1/3 cup toasted pine nuts

Preparation
1. Preheat oven to 400 F. From the orange, grate some peel to measure 2 teaspoons; set aside. Peel and section orange; reserve. Arrange fish (salmon) in 8-inch baking dish.
2. Combine Balsamic Vinegar with orange peel in small bowl. Evenly brush fish (salmon) with 4 tablespoons dressing mixture. Bake 12 minutes or until salmon flakes with fork.
3. Arrange spinach (green salad leaves), tomatoes, and onion on serving platter. Top with orange and beans, then arrange fish (salmon) and pine nuts.
4. Drizzle with remaining Balsamic Vinegar.

To Your Health!

You can contact me via my LinkedIn profile

VP Programs Development, ScaleDown for Life
VP Education, GoZonkers Inc.
Founder, CelebrateLifeNutrition.com
Curb Your Appetite – Stop Your Cravings
©2010 Laura Gontchar. All Rights Reserved.

Lobster, Vanilla and Peaches?

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Lobster Salad With Grilled Peaches and Champagne Vanilla Bean Vinaigrette (8 Servings)
From Chef Anthony Cole, Spa at Chatham Bars Inn, Chatham, Massachusetts

Why this recipe:
• Vanilla helps digestion, reduces bodily inflammation, acts as an aphrodisiac
• Lobster is  a good source of protein and Omega-3
• Arugula greens provide a readily absorbable source of calcium, iron, manganese, copper, and potassium. They are also a good source of vitamins A, C, K, and folic acid

Ingredients for lobster:
4 1-1/4 pound lobsters

Preparation for lobster:
1. Cook lobsters in boiling salted water for seven minutes
2. Remove the lobsters and place them in an ice bath to cool. Once completely cool, remove the tail, claw and knuckle meat from the shell.
3. Cut the tail in half and clean.
4. Using a pair of scissors, remove one-third of the carapace shell lengthwise to form a bse to hold the filling.

Ingredients for vinaigrette:
1/2 cup champagne vinegar
1 vanilla bean
1 cup olive oil blend
1/2 cup extra virgin olive oil
Salt and pepper to taste

Preparation for vinaigrette:
5. Scrape the vanilla bean into the vinegar.
6. Puree the vinegar in a blender and emulsify with the oils.
7. Season with salt and pepper to taste.

Ingredients for avocado mousse:
1 avocado
4 ounces buttermilk
1/4 cup cilantro
1 tsp. lime juice
Salt and pepper to taste

Preparation for avocado mousse:
8. Scoop the avocado meat and puree everthing together in the blender

Finishing ingredients:
8 slices of gilled peach
4 cups arugula

Finishing preparation:
9. Toss arugula with one cup of vinaigrette
10. Arrange arugula on plates.
11. Spoon avocado mousse onto each plate.
12. Complete by arranging the lobster, peaches on each serving.

Fiber, Protein, Iron Rich Sicilian Lentil Soup – Finishing Week One Challenge

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To control your weight and reach your daily goals, start your lunches, dinners with soups. They are a combination of liquids and solids. Together, they better curb your appetite.

Soups could be a generous plate of nutrients rich in fiber, protein, vitamins, minerals. Such nutrients feed your body and skin, contributing to its healthy glow and rejuvenation. Soups are easy to cook too! You could prepare your soup for hte whole week and then freeze it in individual portions.

Again, easy to make. Plus, individual portions will save you time in the week to come. Here is one of the recipes you'll enjoy.

Sicilian Lentil Soup

(this recipe is great for freezing individual portions for your lunches, snacks and dinners)

Why it is Good
• Lentils are rich the following nutrients:
• High content of Fiber
• Excellent source of Protein
• Rich in Vitamin B3 content (which is vital for a healthy functioning of your nervous and digestive systems)
• High in Iron, Zinc, Calcium

Preparation

Soak lentils in dish filled with water for about 30 mins. Drain water.

In a large pot, add oil, oregano, onion, garlic. Saute for 5-7 mins.

Add tomatoes, tomato sause (or tomato paste), vegetable broth, and water. Boil for 5 mins.

Add lentils adn cook over medium heat for about 20 mins.

Taste the lentils after 20 mins and decide if they’re cooked. If you wish them to be softer, cook for a few mins. more.

Season with sea salt and pepper.

Fill small containers and freeze for your future lunches, and dinners, and snacks.

Makes 15 one-cup servings.

There's only Do and Not Do.

To Your Daily Health!

VP Programs Development, ScaleDown for Life
VP Education, GoZonkers Inc.
Founder, CelebrateLifeNutrition.com
Curb Your Appetite – Stop Your Cravings
©2010 Laura Gontchar. All Rights Reserved.

Food for Your Hydrated Skin and Thinner You – Week One.

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Today, I invite you to make this dish. And again, it is Quinoa that will rule your world of great taste and nutrition.

Let's roll our sleeves for a quick and yummy lunch or dinner. No matter what time you pick to treat yourself to this extraordinary wealth of tastes.

Walnut Rosemary Quinoa

Why it is Good

• This meal is Gluten Free.
• Quinoa is a great source of protein, calcium, iron. It contains almost perfect balance of all 8 Essential amino acids (“essential”= humans cannot synthesize it in the body) needed for tissue development.
• Quinoa is high in lysine & cystine amino acids which are the building blocks of protein.
• Approximately 4 oz/day of quinoa (~1/2 cup) will provide a child’s protein needs for one day.
• Quinoa is rich in potassium, Vitamins A & C.

All You Need

1 Tbsp. sesame oil
1 small onion
1-1/2 cups quinoa, rinsed in boiling water and drained
1 small red bell pepper, diced
3 cups water
1 Tbsp. soy light soy sauce
1 tsp. fresh rosemary (or dried)
1 cup fresh or frozen peas
1/2 cup walnuts, chopped

Preparation

Preheat oven to 350F (to roast walnuts)

Heat oil in a medium saucepan.
Add onions and quinoaa.
Saute over medium heat, stirring constantly for about 3 mins.
Add red bell pepper and saute an additional 2 mins.
Add water, soy sauce, rosemary and peas (if using fresh peas.)

Bring to a boil and cover; simmer 15 mins or until water is absorbed.

Meanwhile, roast walnuts in 350 oven for 5-10 mins.

When quinoa is cooked, turn off heat and mix in walnuts and frozen peas (if using frozen peas.)

Let sit for a few minutes and serve.

NB: Please allow yourself to play with a variety of ingredients and add your favorites to this dish! You even could substitute Quinoa with barley if you wished.

To your brighter skin! To a happier you!

VP Programs Development, ScaleDown for Life
VP Education, GoZonkers Inc.
Founder, CelebrateLifeNutrition.com
Curb Your Appetite – Stop Your Cravings
©2010 Laura Gontchar. All Rights Reserved.

Quinoa Recipe for Gorgeous Skin & Weight Loss – Week One

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Weight loss is more than just watching your inches disappear. Wise weight loss is when we take care of different areas of our body and treat them with respect. In this case, respect means nutrition and care we provide to them.

This month we dedicate to our skin (please refer to the previous post to get on board in no time.)

Week One to a more gorgeous and vibrant skin is dedicated to filling your breakfasts, lunches, and dinners with more nutrient-rich food combinations.

Here are some recipes, very easy ones, that could be done and finished in a few minutes. The only different is that these recipes provide whole foods, unprocessed foods for your body.

Enjoying the process of preparing and then partaking the foods made with fresh ingredients will definitely bring you closer to a fresher looking skin. And lighter you.


Vegetables and Quinoa Salad

Why it is Good

• This meal is Gluten Free.

• This meal is Low Glycemic (i.e., your blood sugar won't be jumping up and down after this meal's consumption.)

• Cucumbers, bell peppers, peas are rich in potassium, Vitamins A & C.

• Quinoa is a great source for protein, calcium, iron. It contains almost perfect balance of all 8 Essential amino acids (“essential”= humans cannot synthesize it in the body) needed for tissue development.

• Quinoa is high in lysine & cystine amino acids which are the building blocks of protein.
Approximately 4 oz/day of quinoa (~1/2 cup) will provide a child’s protein needs for one day.

All You Need

1/2 cucumber, slices
1 yellow bell pepper, sliced
2 scallions, chopped
1 Tbsp. sesame oil
1 garlic clove, crushed
3/4 cup frozen peas
1 Tbsp. light soy sauce
1/4 cup pine nuts (or almonds, crushed)
1/2 cup cabbage, chopped
4 cups quinoa, cooked
1 slice of lemon
Sea salt & pepper to taste

Preparation

Set aside cooked quinoa in a bowl.
Chop and slice all remaining vegetables. Add them to the bowl with quinoa.
Add peas, soy sauce, sea salt and pepper to taste.
Mix the combined ingredients.
Garnish with pine nuts or crushed almonds, and the juice of the lemon piece.

Feel free to experiment and add your favorite veggies! The fresher, the better.

With this yummy meal, your skin will be hydrated and shall get all the necessary nutrients for its restoration and functioning like it deserves.

And you will feel better about what you food choices. It is not that difficult, when you make one step at a time transferring yourself into a healthier lifestyle.

To Your Health!

VP Programs Development, ScaleDown for Life
VP Education, GoZonkers Inc.
Founder, CelebrateLifeNutrition.com
Curb Your Appetite – Stop Your Cravings
©2010 Laura Gontchar. All Rights Reserved.