Eating Out

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Grilled Chicken sandwiches with Heirloom tomatoes; I had the Vegan Chop Salad with Kale, Beets, Sweet Potatoes, Avocado & Garbanzo beans

& Fresh Squeezed Watermelon Juice

{Malibu Farm, Malibu}

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The Vegas Roll, Fire Roll & Point Dume Roll (not pictured)

{Zooma Sushi, Malibu}

My favorite sushi place in the world 

eatingout3b.jpgVegan Beet, Avocado & Arugula Tacos; Patron, Pomegranate & Lime Cocktail

{843 Bistro, Hilton Head Island, SC}

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Top: Middle St. Lemonade (honeysuckle, strawberry, lemon), Local oyster shooters

Bottom: Whipped Sweet Potatoes with toasted pecans, Ceviche (Swordfish, golden tile fish, white shrimp, leche de tigre & crispy plantain chips)

{SALT, Sullivans Island, SC}

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Left: Morning Quinoa Bowl with Strawberries, Blackberries, Walnuts & Soy Milk with a Green Smoothie (spinach, celery, pineapple & nopal aka cactus!)

Right: Tiffany & Woody’s Rehearsal dinner: Fresh grilled yellowfin tuna fish tacos that the boys caught that morning

{Cabo Surf Hotel, Cabo San Lucas, Mexico}

Miso-Glazed Salmon

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Miso-Glazed Salmon

Ingredients

  • 1/4 cup packed brown sugar (For healthier alternative: 2 tbsp honey 2 tsp molasses)
  • 2 tbs low sodium soy sauce
  • 2 tbsp Miso paste*
  • 5 salmon filets
  • 1 tbsp chopped fresh chives

Directions

Preheat broiler. Combine honey, soy sauce and miso, stirring with a whisk. Arrange fish in a shallow baking dish that is sprayed with low-fat cooking spray. Spoon the honey-miso mixture evenly over the fish. Broil 6 inches below heat source for 10 minutes (with door cracked open!) making sure it doesn’t burn. Remove and baste twice more with the miso sauce. Make sure the top is browned and glazed for most delicious results! Sprinkle with chives.

*This glaze can be used to baste any protein, try it on swordfish or a spin on barbecue chicken! The options are endless

*If you don’t have miso, can’t find it, or just don’t even want to try it, this salmon is just fine without it! You can also try substituting miso with a couple things: Add a little tomato paste; Marmite;  Boullion cube (vegetable or beef); or a Knorr Miso Soup Mix powder you can find at almost any grocery store.

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This salmon is a recipe that my mom served all the time growing up, it’s definitely a family favorite. I refrigerate or freeze the leftovers and enjoy it on salads throughout the week. Below is a simple salad with the salmon over a bed of spinach, kale & chard, with blackberries and pistachios. I didn’t even need dressing because the salmon was so delicious!

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If you like salmon, you’ll love my Skinny Caesar Salad with Blackened Salmon

Fridge Files: What’s In Kris Carr’s Fridge?

fridgefileskriscarr.jpgI don’t know if it’s just me, but I have always had a strange fascination with what people have in their fridge, especially celebrity fridges, it tells so much about a person and how they take care of themselves, I also love finding new yummy brands. So I’ve decided to start a new series on celebrity fridges & pantries etc. Hopefully this series will help give you as much guidance as these fridges give me! Today I’m featuring Kris Carr,  one of my health idols and author of Crazy Sexy Diet. I fell in love with her after watching her documentary, Crazy Sexy Cancer.

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“My refrigerator is powerful. In fact, it has a direct link to my overall well-being.”

Smoothies & green juices: My husband and I make enough juices & smoothies to have two 12-oz servings of green drink per day, whether it’s two juices or two smoothies. Our recipes are often guided by what’s available in the fridge. Tip: Keep your smoothies low-glycemic by always using a 3 to 1 ratio: 3 veggies for every 1 piece of fruit.

Ezekiel flax bread: Ezekiel is one of the least processed breads out there. They offer a wide range of choices, including gluten-free, sodium-free and yeast-free varieties. I love that they use sprouted grains and whole food ingredients — no artificial junk! You’ll find their bread products (everything from wraps to English muffins to rolls) in the frozen section. One of my favorite ways to eat Ezekiel bread is toasted with mashed avocado, freshly ground pepper, sea salt and a squirt of lime. Perfect for breakfast or a midday snack.

Earth Balance vegan butter: I’m a fan of the bad-better-best approach to eating. Earth Balance falls into the better category for me. Yes, it’s processed, but it’s also a great plant-based alternative to dairy butter; plus it’s non-GMO, casein-free and trans-fat-free. You can also choose their soy-free butter if you’re sensitive to soy. I also love their coconut spread on my toasted hemp or flax waffles in the morning.

BONUS mystery leftovers! I’m a leftover junkie. I’m a double batch kind o’ cook because it saves me time and money. There are lots of ways to dress up your leftovers — wrap ‘em up, pair them with a salad, drizzle a fresh dressing or sauce on top or just heat them up and enjoy their second day goodness. Leftovers are a lifesaver, period.

Raw sauerkrauts: Gut health is the key to overall health. Remember, 60-70 percent of your immune system lives there, so it’s great to keep some probiotic buddies in your fridge. Raw sauerkraut is packed with good bacteria that populate your gut and help keep bad, pathogenic bacteria at bay. Make sure you avoid vinegar-based and/or pasteurized varieties, since good bacteria is killed when sauerkraut is made with these guys. Hawthorne Valley Farm is one of my favorite brands, but there are many more out there. I often add a scoop of sauerkraut as a side at dinner or on my famous tempeh reuben sandwiches.

Field Roast Apple Sage Vegan Sausages – Holy protein! Just one link of these delicious grain sausages delivers 26 grams of plant-based protein. They’re also great in pasta sauces, casseroles and as a hearty salad topper. If you’re transitioning to a plant-based diet, these sausages will make your life much easier and tastier.

Capers – These little flavor bombs are pickled buds from the caper bush. I like to keep them on hand for my quick and easy Penne a la Vodka recipe or when I need to add a little salty kick to any Mediterranean dish.

Avocado – What can’t you do with an avocado? Salads, desserts, smoothies, spreads, wraps and the list goes on. Yes, avocados are high in fat, but it’s the good, heart-healthy kind — monounsaturated and polyunsaturated. Avocados are rich in B vitamins, which also support your cardiovascular health. If you don’t use the whole avocado, wrap up the leftover half (don’t remove the pit) and eat the rest within 24 hours. The green flesh may brown a little, but just scrape off the top and you’re good to go!

Lemon –  I use it in some way, every day. Lemons are alkalizing and help balance the body’s pH. They also support your detox-happy liver, and are high in Vitamin C (immune booster!). I probably go through at least 10 lemons a week (green juice, salad dressing, a spritz in my water, etc.). Pucker your way to good health by adding more lemons to your diet.

Kale – Kale is queen in our home. We always have a couple bunches in our crisper. This dark leafy is especially good in smoothies, salads and sautes. Kale is also a great source of vitamin K, helping you maintain strong bones.

Flax Oil – Flax oil (made from flax seeds) is high in omega-3’s, which promote healthy brain function. It’s also an anti-inflammatory food. Make sure you buy cold-pressed, organic flax oil in a dark bottle and store it in the fridge, since light and heat may turn the oil rancid. I like Barlean’s brand, but there are many other quality flax oils available. Since flax oil is sensitive to heat, I use it mostly in salad dressings and smoothies.

Parsley – Using fresh herbs makes a world of difference in your meals — hello flavor! Parsley is a frequent visitor in my fridge.

Organic Nectares Cacao Powder – Sometimes I need a pick-me-up in the afternoon, so instead of reaching for the coffee pot, I add a scoop of raw cacao to a green smoothie. Cacao is also perfect for creating delicious plant-based desserts. Chocolate Raspberry Ice Cream, anyone?

Read more for Kris’s must-have pantry staples

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Banana Snacks

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My post-workout protein snack today was my favorite: sliced banana with peanut butter, honey, sunflower seeds, bee pollen and local honey.

(Tip for Allergies: I’m having a horrible time with allergies this year from the pollen and a friend suggested that I have a spoonful a day of local honey; it acts kind of like a flu shot, giving you immunity to the pollen because its the same type of pollen that the bees are getting, I already feel so much better!)

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Below is the same snack but I cut it differently and added almonds.

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If you love bananas, check out my Vegan Coconut Banana Pancakes and my Peanut Butter Banana Protein Pancakes

 – B a n a n a s –

Did you know that according to the latest Japanese Scientific Research, a full ripe banana with DARK patches on the yellow skin produces a substance called TNF (Tumor Necrosis Factor), which has the ability to combat abnormal cells. The more darker patches it has, the HIGHER its immunity enhancement quality; so, the riper the banana, the better the anti-cancer quality. A yellow skin banana with dark spots on it is 8x more effective in enhancing the property of white blood cells than a greener skin version.

Eating just 1 a day increases immunity.

Have a relaxing Sunday & enjoy a banana! :)

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#uglyfruitisthebestfruit

Healthy Shrimp Alfredo Spaghetti Squash

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Who doesn’t love Fettucini Alfredo?? It’s like.. the most delicious and sinful savory comfort foods that I wish wasn’t so horribly bad for you. Fettuccine Alfredo usually has about 1200 calories and over 75 g of fat per serving! When I found Taralynn’s twist on the dish, I couldn’t WAIT to try it and it came out amazing. Plus, Spaghetti Squash is an amazing alternative to pasta. Just one cup of regular spaghetti noodles has around 220 calories, 42 grams of carbs and virtually no nutrients. But one cup of Spaghetti Squash only has 30 calories, only 10g of good carbs and a ton of nutrients like Vitamin A, C, B6 and Potassium; its also filled with 2 grams of fiber that will keep you as full as a typical pasta dish!

Ingredients:

  • 1 Spaghetti Squash
  • 1/2 Cup Newman’s Own All Natural Alfredo Sauce
  • 1/2 Cup Plain Non- Fat Greek Yogurt
  • 1/4 Cup No Salt Added Corn
  • 1/2 Cup Uncooked Shrimp (Tails Off)
  • Salt & Pepper

Directions:

  1. Cut Spaghetti Squash in half (lengthwise) and place face up on baking tray
  2. Bake spaghetti squash for 60 minutes at 350 degrees.
  3. In a non-stick sauce pan, heat shrimp until half cooked.
  4. Turn heat to low, add: corn, Greek yogurt and Alfredo sauce.
  5. Stir together until creamy.
  6. Mix in cooked spaghetti squash!

Makes Two Servings (2.5 cups/serving)

215 Calories, 5.5 g Fat, 24 g Carbs, 5 g Fiber, 18 g Protein, 8 g Sugar 

 

Recipe adapted from Undressed Skeleton

Farro with Roasted Carrots, Sweet Potatoes & Collards

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Ingredients:

  • 1 Sweet Potato
  • 4 big Carrots
  • Collard Greens (about 2 leaves)
  • 1 cup Farro
  • Sea Salt & Pepper
  • Coconut Oil
  • Turmeric

“My Ultimate Favorite” Dijon Cider Dressing:

  • 1 tbsp Garlic Paste
  • 3 tbsp Dijon Mustard
  • 1/2 cup Apple Cider Vinegar
  • Capers
  • Salt & Pepper
  • Drizzle and stir in olive oil until a dressing-like consistency

Mix all dressing ingredients in a bowl or mason jar

Set oven to 400 degrees. Peel Sweet Potato and chop into small chunks. Peel carrots and cut lengthwise into fourths. Put sweet potatoes and carrots in a baking dish, drizzle with coconut oil or olive oil and sprinkle with sea salt and pepper, bake for 30-40 minutes until fork tender. Cook farro as directed (I save half of the cup for salads) and add in ripped pieces of collards to the boiling farro at the last 5 minutes. Put everything in a bowl and dress with the dressing (the dressing seriously makes the whole dish, its my favorite!!)

Farro

 

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 A cup of whole grain farro has about 8 grams of fiber. That’s four times as much as brown rice! Full of minerals like magnesium can relieve tension and cramps. Made of complex carbs that break down slowly, it keeps your energy level stable. And it has a great nutty flavor and its chewy for those of you who don’t eat meat and miss that chewy texture :)

Mini Cauliflower Pizzas

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Made these Mini Cauliflower Pizza Crusts the other night after seeing them all over Pinterest, such a great low carb meal and Soo filling I can’t wait to make them again! They might not taste just like pizza, but they definitely don’t taste like cauliflower! Dig in :)

Ingredients:

  • 1 cauliflower head
  • 2 handfuls shredded mozzarella cheese
  • Italian seasoning
  • 2 tsp garlic powder
  • 1 egg white
  • 1 cup pizza sauce
  • Basil leaves
  • 1 tomato, thinly sliced
  • 1/4 cup finely shredded parmesan cheese

Blend cauliflower in food processor or grate in a cheese grater, then microwave for 7 minutes. Let cool for about 10ish minutes then add mozzarella, seasonings, garlic powder, chopped basil and egg white. Roll into little balls and line on baking sheet, flattening them into small pancakes. Bake at 450 for 15 or more minutes. Broil for 5 minutes, remove. Then rub with pizza sauce, add Parmesan and/or mozzarella and top with thin tomato slice.

(*Tip* – freezing tomato for a little makes it so much easier to slice!)

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Recipe adapted from girlversusdough

Skinny Creamy Pumpkin Ziti

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I was craving comfort food earlier this week but didn’t want all the extra calories and fat that comes with it, so I whipped up this light warm comfort dish that kept me fuller longer than the fattier comfort dishes – and it’s only 140 CALORIES per serving, 10g of PROTEIN, 5g of FIBER, and only 1.5g of fat.

Ingredients 

  • 1 cup pumpkin purée (or baked sweet potato)
  • 1/3 cup almond milk
  • 1/2 cup nonfat Greek yogurt
  • 1 tbsp ground flaxseed
  • 1 box whole grain Ziti (I use Dreamsfield pasta because it’s packed with fiber)
  • Chopped garlic
  • Salt & pepper
  • Turmeric & cinnamon

Cook pasta. In separate dish, mix pumpkin purée or sweet potato purée with milk, yogurt, turmeric, cinnamon & salt and pepper. In a separate pan, heat garlic in coconut oil and add pumpkin mash. Drain pasta and add to pan with heated pumpkin pan. Add handful of Parmesan if you wish. Serve and enjoy!