Spicy Salmon Burgers and Soy Stir Fry

salLooking for a little Wednesday night dinner inspiration?!?! With minimal effort and some awesome ingredients, you can make a healthy, delicious dinner packed with protein, omega-3s and a whole host of incredible vitamins!

Since I coach a few evenings a week I don’t get home until just before 9pm, which doesn’t leave much time to cook a meal, let my food digest and sleep. While I am a HUGE advocate for fresh/homemade I do use prepared, frozen salmon burgers which I season myself with soy sauce, chili powder, cayenne, ginger, garlic and fresh herbs. These burgers just need a few minutes a side and they’re SOO yummy!

To pump up the protein I use quinoa, which also takes very little time to make! Throwing some onion, garlic, bell pepper, carrot ribbons and spinach in a skillet with a little EVOO on medium heat makes a quick veggie stir fry to toss with the quinoa. I finish the mix with some soy sauce, fresh ginger, herbs, salt and pepper for a flavorful, vitamin packed, palate pleasing plate!

This takes about 20 minutes to prepare and is as delicious as dishes that take me hours! If you’re looking for something that takes no time to prepare but is still healthy, give this fish and fry a try!



Powerful Starts

chervanalmmuffins(Cherry Almond Protein Muffins)

Looking for a mid-week sweet start? Whip up some cherry almond protein muffins for a delicious breakfast full of fiber and protein!

Indulge in some baked bliss and give your morning an extra boost at about 100 calories! These little gems have oats, whole wheat, and protein to keep you full and energized as well as powerful little bursts of sweet cherry goodness!

Cherries are a great source of fiber, rich in vitamins E,C,A and packed with anti-oxidants like melatonin which helps regulate sleep cycles and heart rhythm.

I am admittedly still tweaking the recipe a bit but here’s a good starting point (after I play around with it I will adjust the post to reflect the most yummylicious version and you are welcome to comment with suggestions of your own!): 1/2c. old fashioned oats, 1/2c. w.w. flour, 1 1/2 tbs. light brown sugar, 1tsp. cinnamon, 1tsp. baking powder, 1/4c. raw almonds roughly chopped, 1 egg, 1 scoop vanilla whey protein, 1tbs creme fraiche, 2tsp. sugar, 2/3c. vanilla almond milk, 1/2c. dried cherries.

Preheat to 400, mix the ingredients through almonds in a bowl together. Beat together the ingredients through almond milk in a bowl. Mix cherries into the wet ingredients and in three parts mix the dry into the wet. Scoop into muffin cups and bake for 17-20 minutes.

Give yourself a powerful start…enjoy!

Go Greek!

Go Greek!

Eating yogurt as part of your regular dietary routine is fantastic for your digestive and immune health!

The new kid on the block, or the newly popular kid on the block, Greek yogurt, is a thicker, creamier and healthier counterpart to its American neighbor.

Here’s the skinny: Greek yogurt is made by skimming the whey from the top of American style yogurt repeatedly. This process cuts the sugar content in half and cuts the calories but concentrates the protein and bacteria, making it that much better for you!

Topping 6oz of non-fat Greek yogurt with flavor bursting blueberries provides vitamin C, antioxidants, bacteria to support intestinal health/fight infection, and 15 grains of protein.

At about 125 calories, this protein packed snack will help keep you full and satisfied all afternoon.

Go Greek…enjoy!!!

Bake, don’t buy!

Bake, don't buy!

Would you start your day with a Twix bar? How about an almond joy as a pre-workout snack?

While it seems silly to suggest starting your day with candy or fueling up with a chocolate bar, that’s exactly what you’re doing if you turn to store bought protein bars.

Check out the ingredients if you don’t believe me – you’re consuming a protein infused candy bar and you’re not really saving any calories.

Instead of spending a $1 for a glorified candy bar, pick up some protein powder and try making your own. These are chocolate banana protein bars with almond dust and they’re yummy (and under 200 calories a bar)!!

These are just one of the handful of flavors I make but the base is generally the same – protein powder, egg whites, honey, whole wheat flour and almond milk.

Regardless of your flavor preference baking protein bars is insanely easy and gives you a ton of control over what you’re consuming, and more importantly, how much!

Stop the madness and bake, don’t buy…enjoy!!!!