Fitness Foods: Red Bean and Lentil Casserole

Red Bean and Lentil Casserole

Is there anything better this time of year than a homemade casserole, hot from the oven? The comforting aroma and the heart-warming enjoyment of that first, delicious bite stay with you for days to come.

This fiber-filled casserole is simple to make, contains many vital nutrients and delivers a wonderful flavor that only gets better when enjoyed the next day for lunch. It’s a fantastic way to learn how to make and enjoy sprouted lentils – which are highly nutritious. Enjoy!

Servings: 8

Here’s what you need...

• 1 teaspoon olive oil
• 1 large onion, peeled and finely chopped
• 1 teaspoon garlic, peeled and finely chopped
• 1 red bell pepper, seeded and chopped
• ½ cup dry sprouted lentils, such as Puy or green
• 2 ½ cups low-sodium, organic vegetable broth
• 1 large cooking apple such as Granny Smith or Macintosh, peeled, cored, and chopped
• 2 teaspoons dried basil
• ¼ cup white wine
• 1 (14oz) can chopped tomatoes
• 1 (15oz) can kidney beans, drained and rinsed
• ½ cup shaved Parmesan cheese
• Salt and pepper to taste
• Grated parmesan cheese (optional)

1. Preheat the oven to 350ºF. Lightly grease a 9x13 casserole pan with olive oil.
2. Heat the olive oil gently in a large saucepan, add onion and garlic, and cook for five minutes until the onions are translucent.
3. Add lentils and stir, then add vegetable stock. Bring to a boil, then reduce heat and simmer for 25 minutes.
4. Add the peppers, basil, apple, white-wine, shaved Parmesan cheese, and canned tomatoes and mix well.
5. Transfer the mixture to and sprinkle grated Parmesan cheese on top. Cook in oven for 30 minutes.
6. Serve immediately, or freeze remaining portions in individual servings.

Nutritional Analysis: One serving equals: 260 calories, 3g fat, 335mg sodium, 42g carbohydrate, 10g fiber, and 18g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Talk Soon,

Miguel Serrano
719-388-2020
United States Karate Academy

Fitness Foods: Meaty Comfort Chili

Meaty Comfort Chili

Cold days call for warm, hearty comfort food and, boy, do I have the perfect recipe for you today. This Meaty Comfort Chili has all of the warmth, flavor and comfort that you could ask for in a healthy dinner. This recipe tastes even better the next day!

You have several serving options with this chili. You could serve it in bowls, topped with a sprinkle of cheese, a dollop of sour cream and a sprinkle of fresh green onions. You could scoop it over freshly baked sweet potato. You could use it to dress up a serving of scrambled eggs. You could serve it, chilled, over a large salad. The possibilities are endless. Enjoy!

Servings: 12

Here’s what you need...

• 6 oz. hot turkey Italian sausage, loose
• 1 yellow onion, chopped
• 1 cup chopped green bell pepper
• 1 Tablespoon garlic, minced
• 1 lb ground beef
• 1 jalapeno pepper, chopped and seeded
• 2 Tablespoons chili powder
• 2 Tablespoons coconut sugar OR honey
• 1 Tablespoon ground cumin
• 3 Tablespoons tomato paste
• 1 teaspoon dried oregano
• ½ teaspoon freshly ground black pepper
• ¼ teaspoon salt
• 2 bay leaves
• 1 ¼ cups Merlot or other fruity red wine
• 1 (28oz) can no-salt-added whole tomatoes, undrained and coarsely chopped
• 2 (15oz) cans no-salt-added kidney beans, drained
• Sour cream (optional garnish)
• Shredded cheese (optional garnish)
• Green onion (optional garnish)
• Diced tomatoes (optional garnish)

1. Heat a large heavy bottomed pot over medium-high heat. Add the sausage, onion, bell pepper, garlic, ground beef and jalapeno to pan; cook 8 minutes or until sausage and beef are browned, stirring to crumble.
2. Add chili powder, coconut sugar, cumin, tomato paste, oregano, black pepper, salt and bay leaves and cook for 1 minute, stirring constantly. Stir in wine, tomatoes, and kidney beans; bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally.
3. Uncover and cook for 30 minutes, stirring occasionally. Discard the bay leaves. Sprinkle each serving with the garnishes.

Nutritional Analysis: One serving equals: 284 calories, 1g fat, 79mg sodium, 28g carbohydrate, 12g fiber, and 16g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Talk Soon,

Miguel S.
719-388-2020
United States Karate Academy

SUGAR

#1 Rule Of Clean Eating: No Refined Sugar

I can't say enough about the dangers of refined sugar. 

Regular sugar consumption will always cause weight gain. In addition to ruining your figure, chronic sugar consumption puts you at risk of numerous health problems. 

When you're in the habit of taking in sugar everyday it's hard to quit, but once you've broken the habit you won't give sugar a second thought. 

Whenever your sweet tooth flares up eat a piece of fresh organic fruit.

Pumpkin Bonbons!

Pumpkin Bonbons!

Pumpkin is easily the most anticipated flavor of the season…and I’ve got you covered with this fun, fitness recipe for Pumpkin Protein Bonbons! This is hands down the most delicious and guilt-free way to get your pumpkin fix…

Make a batch of these high-protein treats and store them in the freezer for a delicious after-dinner treat.

Servings: 32

Here’s what you need...

• 1 cup coconut flour
• 1 cup vanilla protein powder
• 1 cup canned pumpkin (not pumpkin pie filling)
• ½ cup almond butter, creamy
• ¼ cup plus 3 Tablespoons coconut oil, melted
• 1 teaspoon vanilla extract
• 2 teaspoons liquid stevia
• ½ cup dark, stevia-sweetened chocolate (Lily’s brand)

1. Find a rimmed pan that will fit in your freezer and line with parchment paper.
2. In a large bowl combine the coconut flour, vanilla protein, canned pumpkin, almond butter, ¼ cup of the coconut oil, vanilla extract and stevia. Mix well and if needed add another Tablespoon of coconut oil. Form into 32 balls.
3. Place the balls on the prepared pan and put in the freezer for 15 minutes.
4. In a double boiler, gently melt the dark chocolate and remaining coconut oil. Remove the pumpkin balls from the freezer and one-by-one roll in the melted chocolate. Return the coated balls to the freezer for 10 minutes. Drizzle any remaining chocolate over the tops of the bonbons in a nice design. Store in the freezer for up to a month and in the fridge for up to 5 days. Enjoy!

Nutritional Analysis: One serving equals:  120 calories, 7g fat, 6g carbohydrate, 2g sugar, 97mg sodium, 2g fiber, and 8g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

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Salmon Dinner

What’s for dinner tonight? I have a delicious recipe for Chili-Roasted Salmon and Veggies to share with you that’s quick, satisfying and might be just the perfect recipe to cook up for dinner tonight.

The best dinners to fuel your fitness results are a combination of fresh, fiber-rich vegetables and quality protein, like this Salmon and Veggie dish. Enjoy!

Servings: 4

Here’s what you need...

• ¼ cup fresh lime juice
• 1 teaspoon minced garlic
• 1 Tablespoon chili powder
• 1 Tablespoon ground cumin
• 1 Tablespoon olive oil, divided
• 4 (5-oz) salmon fillets
• 2 zucchini, sliced into half moons
• 1 yellow bell pepper, thinly sliced
• 1 red bell pepper, thinly sliced
• 1 poblano pepper, thinly sliced
• 1 small red onion, thinly sliced
• sea salt
• black pepper

For the Creamy Mustard Sauce

• 2 Tablespoons coconut cream
• 1 Tablespoon Dijon mustard
• 1 teaspoon fresh lemon juice
• 1 Tablespoon fresh chives, minced
• ⅛ teaspoon sea salt
• ⅛ teaspoon black pepper
• 1 teaspoon water

1. Preheat the oven to 425 degrees F. Lightly grease 2 large rimmed baking pans with olive oil. Arrange the salmon fillets on one of the pans and generously season with salt and pepper.
2. In a small bowl combine the lime juice, garlic, chili powder, cumin and 1 teaspoon of the olive oil. Pour half of the spice mixture over the tops of the salmon fillets.
3. In a medium bowl toss the zucchini, bell peppers, poblano pepper and red onion with the remaining 2 teaspoons of olive oil and with the remaining spice mixture. Spread the veggies over the remaining pan and generously season with salt and pepper.
4. Place both pans in the preheated oven for 20-30 minutes, until the salmon is flaky and the veggies are tender. Mix the mustard sauce ingredients in a small bowl and serve over the salmon. Enjoy!

Nutritional Analysis: One serving equals:  572 calories, 26g fat, 21g carbohydrate, 8g sugar, 30mg sodium, 8g fiber, and 61g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever! 

Cheese-Stuffed Burgers!

There’s nothing quite as satisfying as a hot-off-the-grill burger. The problem with most burgers is the bun that it comes wrapped in. Buns are filled with grains, gluten and simple carbs that are easily stored as unwanted fat.  This recipe for Cheese-Stuffed Lettuce Wrapped Burgers gives you that burger taste and satisfaction that you love, without the downside of the bun. To make this burger even tastier, and to really make you forget about the bun, I placed a cube of fresh mozzarella cheese in the center of each patty – making every bite a cheesy, ooey-gooey experience.  Servings: 4  Here’s what you need... 1 Tablespoon olive oil 1 yellow onion, sliced 1 lb grass fed ground beef 1 Tablespoon ketchup 1 Tablespoon yellow mustard ½ teaspoon sea salt ¼ teaspoon black pepper ¼teaspoon garlic powder 4 oz mozzarella, cut into 4, 1-inch cubes 1 head iceburg lettuce 1 tomato, sliced Place the olive oil in a skillet over medium-high heat. Add the sliced onion and cook until tender, about 10 minutes. Remove from heat and set aside. Preheat your grill to medium-high. In a large bowl combine the beef, ketchup, mustard, salt, pepper and garlic powder. Mix with your hands until the ingredients are fully combined. Divide the meat into 4 equally sized balls. Press a piece of mozzarella into the center of each ball of meat, and flatten into a patty. Make sure to keep the mozzarella fully covered on all sides. Grill the patties for 4-5 minutes per side, until cooked to your desired doneness. Assemble the burgers with a large piece of lettuce, a slice of tomato and a spoonful of tender onions. Enjoy! Nutritional Analysis: One burger equals: 354 calories, 16g fat, 8g carbohydrate, 2g fiber, and 44g protein.  I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever! Talk Soon, Miguel Serrano P.S. If you want more recipes like this, check out my newsletter to get more....click here!

Protein Pancakes

Protein Pancakes

This delicious dish is made with cottage cheese, eggs, protein powder and almond flour and makes a low carb breakfast. Enjoy with a little bit of grass fed butter.

Pancakes are a favorite breakfast indulgence, but this recipe is made with such wholesome ingredients that it’s possible to enjoy pancakes whenever the mood strikes you! Starting your day with a nutritious, filling and protein-packed meal like this one will keep you on track with your food choices all day long.

Servings: 6

Here’s what you need...

• ½ cup high quality protein powder
• ½ cup almond flour (or oats)
• ½ teaspoon baking soda
• ¼ teaspoon sea salt
• 10 drops liquid stevia (or half a banana)
• 4 eggs
• 1 cup cottage cheese
• ½ cup low fat milk
• 1 Tablespoon coconut oil

1. Combine the protein powder, almond flour, baking soda and salt in a medium bowl. Mix until fully combined.
2. In a food processor combine the stevia, eggs, cottage cheese and milk. Add the dry ingredients and pulse to combine.
3. Heat a pancake griddle over medium heat. Grease with the coconut oil, cook the batter by ¼ cup scoops until bubbles form, then flip and cook the other side until golden. Serve with grass fed butter. Enjoy!

Nutritional Analysis: One serving equals: 311 calories, 12g fat, 11g carbohydrate, 2g fiber, and 37g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

For more cool recipes, check out my Newsletter, packed with Health and Fitness tips, and recipes.  Check it out here!

Simple enough, right?

  

Not happy with your body?

It’s hardly your fault.

Have you ever stopped to notice how many times you’re bombarded by food marketing each day?

Ads come at you from magazine pages, T.V. commercials, on websites and billboards, each boasting of cheap, convenient and tasty ways to cure your hunger.

The question “What’s for dinner?” has never been more complex than now.

Extensive menu options and large entrees have distorted your concept of a proper meal, and before you know it you’ve fallen into the trap of the chain restaurant, the drive thru, and the take-out line.

But wait – truly healthy eating is simple. 

First, block out the blizzard of food marketing around you.

Remember that advertisers want your money, and they don’t stop to consider if the food they promote will expand your waist – that’s your job.

It’s safe to say that, with few exceptions, any food that you see marketed should be avoided. When was the last time you saw an ad for grilled white fish and steamed broccoli?

So what does truly healthy eating look like?

A healthy meal contains lean protein, fresh vegetables and the occasional modest serving of whole grains.

Just as importantly, a healthy meal does NOT contain:

• Refined sugar / corn syrup
• Fried / fatty food
• Full fat dairy food
• Processed food with chemical additives

Healthy Breakfast

Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day. Try these healthy options:

• Scrambled egg whites, sliced tomato and steamed spinach.
• Whole grain oatmeal, a scoop of protein powder and sliced fruit.
• Homemade breakfast sandwich: Multi-grain English muffin with lean turkey slices and egg.

Healthy Lunch

It is important to plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you. Try these healthy options:

• Dark baby greens topped with chopped chicken breast and diced tomatoes.
• Albacore tuna (packed in water), mixed with finely chopped cucumber.
• Lettuce Wrapped Sandwich: Lean turkey slices, lettuce, tomato and mustard.

Healthy Dinner

Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories. Try these healthy options:

• Grilled white fish, sautéed spinach and whole wheat couscous
• Baked chicken breast, steamed broccoli and brown rice
• Try the recipe for Cajun Salmon with Roasted Cauliflower and Broccoli below.

While healthy eating is a huge factor in achieving your ideal weight, exercise is the other half of the equation. Your exercise routine should be challenging and should be done on a regular basis.

I know that you have more than enough in your life to think about without having to plan your own exercise routine. Leave that job to me—call or email today to get started on a personalized fitness program that will leave your body no choice but to shed those unwanted pounds.