Raspberry Balsamic Glazed Salmon on Spinach Recipe

Raspberry Balsamic Glazed Salmon on Spinach

This is one of our “go to” staples that we probably have twice a week for dinner.  Since it’s high in protein and low in carbs, it makes for a very healthy dinner recipe.

Here’s what you need to create this recipe:

1 lb. Atlantic Centercut Salmon
2 Tblsp. Extra Virgin Olive Oil
2 Tblsp. Rice Wine Vinegar
1 Tblsp. Raspberry Infused Balsamic Vinegar
1 Tblsp. Balsamic Glaze
Juice from 1/2 of a medium lemon
4 Tblsp. Regular Yellow Mustard
4 Tblsp. Original Mrs. Dash seasoning
1 tsp. Slap Your Mamma Cajun Seasoning
1 tsp Garlic Powder
Organic Baby Spinach

Instructions:

Mix the above ingredients in a small bowl until blended well together.  Lay out your salmon on a foil lined baking tray and preheat your oven to bake at 450 degrees.

Lay the salmon on the foil and cover liberally with the glaze so that it is completely coated. The glaze should be pretty thick, so it will stay where you put it and not run off the sides very much. Once the oven reaches 450 degrees, place the baking tray in and set the timer for approximately 22 minutes.

About 5 minutes before the salmon is done cooking it will be time to start preparing your spinach.

Put a skillet on the stovetop and preheat to medium-high heat.  Once the skillet is hot, add a tablespoon of olive oil, and pinch of salt and pepper and put your spinach in.  Make sure to keep turning it so that it doesn’t cook down completely and only gets wilted.

Plating:

Spread out a nice bed of spinach on your plate and drizzle some more Balsamic Glaze on it.  Put half the salmon on top and you are ready to eat!

This recipe makes two large portions.  Each portion will be about 550 calories containing approximately 45 grams of protein and less than 30 grams of fibrous carbs.  You also have the benefits of the healthy fats and Omega-3’s from the salmon and olive oil.

In the event that you were having it earlier in the day and wanted or needed extra carbs, a good suggestion would be to add a small bed of quinoa under the spinach.

We hope you enjoyed this recipe!  If you have any questions or comments, please contact us at either:
jenniferjo1021@gmail.com
or
tony@carrettiworld.net

Stay Fit Forever!

 

 

Jennifer’s Very Berry Protein Shake Recipe

Very Berry Protein Shake

1 cup frozen berries
1 cup frozen spinach
1/2 cup fat free plain Greek yogurt
1-1.5 scoops protein powder
1-1.5 cups unsweetened vanilla almond milk (depending on desired thickness)
1-2 packet’s artificial sweeteners (optional – depends on sweetness desired)

See video for instructions

Nutrition Facts
Based on the lesser of the options listed above

Calories           330
Carbohydrate  32
Fiber                  9
Sugar               17
Protein             38

Note that the carbs and sugar come primarily from the frozen berries and they are a great source of nutrients and fiber.

This is a great pre or post workout drink.  It can also serve as a early day meal replacement.

Often times I make 1 & 1/2 times each ingredient listed.  I drink 1/2 of what is yielded and put the other 1/2 in my yeti cup and drink it later or after my workout.

If you are in a very strict initial weight loss stage, you may split the normal size drink into two and do the same as above.  This would yield only 165 calories per serving.

Hope you enjoy the Very Berry Shake.  Please email any comments or questions to me at jenniferjo1021@gmail.com

New! Peanut Butter Crepes – Video Recipe

I’ve had some feedback on the other crepe recipe that I posted a while back.  Mostly good, but some people thought that they were a little too hardcore.  I’ll admit, that they were not as delicate as a traditional crepe, but I was trying to maximize the nutritional value while pretty much destroying the fat content.
So, after much thought, I decided to come up with an alternative recipe that would soothe the need for a more “delicate” crepe that could be eaten by itself or filled with whatever you like and STILL be very healthy, with a little more fat (still from healthy sources) that would appease even the most finnicky eater.

Ingredients:

1 whole egg
6 egg whites
1/2 teaspoon vanilla extract
2 Tablespoons Natural Peanut Butter, smooth
1 1/2 Tablespoons Splenda

That’s it!  Four ingredients that will yield 5-6 eight inch crepes.  I filled mine with the Chocolate Peanut Butter Mousse that was my first recipe post, and they were delicious!

Give them a try and let me know what you think.  I hope you like them as much as I did.

Stay Fit Forever!

Tony

Tony’s Healthy Chili Recipe

 

chilibannerI’ve been wanting to put this one up for a while since it is what I eat for lunch just about EVERY day. I know that sounds boring, but I LOVE spicy stuff and I REALLY LOVE chili, especially when I know that the chili I’m eating is not only really tasty, but really good for me as well.

Ingredients:
ingredients

2 lbs. Extra lean ground beef (not pictured)
1 – 8oz. can tomato sauce (no salt added)
1 – 12oz. can Rotel Original
1 – 15oz. can Fire Roasted diced tomatoes with green chilies
2 – 15oz. cans black beans (no salt added)
2 – Tbsp. Olive Oil (not pictured)

Seasonings:

Garlic powder
Mrs. Dash (of course!)
Cajun seasoning
Chili Powder
Red Pepper Flakes (optional)

startbrown2Once it looks to be about half and half, add your tomato sauce and stir it in.

addsauce

This will help keep the meat moist instead of drying out by browning all the way through. Once it starts to come to a boil, add your Rotel and stir it in.
addrotelBy now, the meat is just about fully browned AND nice and juicy. Go ahead and add your fire roasted, diced tomatoes and stir them in.  While this is coming back to a boil, you can open the cans of black beans and drain off all the fluid.  Then, add them to the pot.  Stir them in evenly.  Now you’re ready to season.  I pretty much dust the garlic powder and cajun seasoning lightly on top.  I go a little heavier with the Mrs. Dash, because we got a “thing” going on… Then I add two heaping teaspoons of chili powder.  At this point, I sprinkle in a fair amount of red pepper flakes, but that’s optional.  If you like your food spicy hot, then by all means give it a try. If not, stick with just the above.
add_dicedtomatoesaddbeansGet it all stirred in evenly and bring back to a slow boil. Then reduce the heat to low, cover and let simmer.  You’re going to want to stir it about every ten minutes or so. I usually let it simmer for about 45 minutes, and then I can’t take it anymore and have to have some.
simmer

Once it’s cooled some, you can either separate it into portions and refrigerate or freeze. I stick the whole saucepot in the fridge since I usually eat a double portion of this for lunch every day.

This will yield 8 servings that will each contain:

270 Calories
31.5 grams of protein
24 grams of carbohydrates
4.5 grams of fat

A great benefit of using the black beans is that each serving also contains 7 grams of dietary fiber!

I hope you try it! A lot of my clients that I’ve turned onto this swear by it. It’s easy to throw together, keeps for quite a while when either refrigerated or frozen, and it a fantastic source of good protein, moderate carbs with lots of dietary fiber and pretty low in fat too.

Stay Fit Forever!

Tony

 

 

Carbs – Tips, Types, and Timing

carbs01

I get a LOT of questions about carbohydrates. It’s understandable, considering
the myriad of different diets there are out there. Hopefully, this article will
help clear up some of those questions as well as give you a better understanding
of how and just importantly, WHEN you should be consuming them.

First off, cutting dietary carbohydrates to zero is NOT an option. A certain
amount of sugar is needed to maintain and build muscle. The process of building
muscle not only depends on the amino acids that we derive from protein, but also
the delivery system that is controlled by insulin, which can only be released upon
consumption of carbohydrates.

So, let’s look at the two main types of carbohydrates.

From a fat loss perspective, your best choice of carbohydrates are cruciferous, or
fibrous carbohydrates. These are found in green, leafy vegetables such as
lettuce, spinach, kale, broccoli, etc… They are low on the glycemic index, which
is a measure of how fast sugar is absorbed into the bloodstream. This means that
their metabolic impact is low. The nice thing about fibrous carbs is that it is
very difficult to overeat them.

fibrous-carbs

Secondary carbs would be safe, starchy carbs. These will cause an exaggerated
spike in blood sugar if eaten too frequently, in larger portions, or at less than
beneficial times, which we’ll discuss shortly. Remember that a spike in blood
sugar will release excess insulin, which helps convert and store excerss carbs as
fat. Examples of these are oatmeal, rice, quinoa, whole grain pasta.
starchy-carbs

 

So now we understand the difference between the two main types of carbs. Let’s
move on to the timing. The key to remember here is that carb timing along with
portion size will determine whether fat is stored or burned.

Starchy carbs are best eaten early in the day. Ideally, you should be eating 5-6
“meals” throughout your day, spaced as evenly apart as you can. This helps keep
your metabolism “stoked”, rather than the traditional 3 meals a day which allows
for long periods of time where the body can go into it’s starvation mode in where
it becomes more efficient at fat preservation. Eating your starchy carbs early in
the day will best assure that you’ll use them for energy for your activities
rather than for storage as fat when eaten close to your bedtime. My rule of thumb
is to stop consuming starches by lunch if you’re really serious about fat loss.

Now the exception to this is post workout nutrition. One of the best times to eat
starchy carbs is right after your workout. You have about a 1 hour window where it
is actually VERY beneficial to eat these higher glycemic carbs so that the release
of insulin is quicker and that they will go almost exclusively towards muscle
reparation and recovery.

Final thing to remember is that you ALWAYS want to include good protein at EVERY
feeding. Protein is essential for muscular development and repair, and it helps
slow the absorption of carbohydrates as well.

Monitoring and controlling your carb intake and timing goes a LONG way towards
helping your achieve a lower body fat index. When performed in conjunction with a
solid resistance training program and cardio, you’ll be amazed at the changes you
can make in your body.

Stay Fit Forever!

Tony