Healthy Light Recipes, Perfect For Summer

ZUCHINNI NOODLE SALAD WITH TURKEY MEATBALLS

INGREDIENTS

  1. 2 large zucchinis
  2. 1 lb ground turkey meat light fat
  3. 1-2 cans of tomato sauce (as little sugar as possible)
  4. Fresh garlic
  5. Fresh basil
  6. Cumin, smoked paprika, basil, oregano 
  7. Salt & pepper to taste
  8. Parmesan cheese 

INSTRUCTIONS

  • Spiralize zucchini noodles until you get desired amount. Squeeze zoodles with paper towels to get rid of excess water
  • Mix ground turkey with spices in large mixing bowl
    • I like to use cumin, oregano, basil, garlic powder, onion powder, salt, , smoked paprika and fresh garlic
  • Place cans of tomato sauce into large pot and begin to heat up
  • Roll into small balls and start to pan fry in 1 tbsp of coconut oil until browned
  • Place balls into pot with tomato sauce and let simmer for ~30 minutes
  • Top meatballs with fresh basil and parmesan if you like. Bon Appetite!

FRESH WATERMELON, MINT, FETA SALAD

INGREDIENTS

  1. 1 Watermelon
  2. Fresh feta
  3. Mint leaves
  4. Balsamin glaze
  5. Olive oil

INSTRUCTIONS

  • Cut watermelon into bite size chunks
  • Crumble feta into bowl on top of watermelon
  • Cut up some fresh mint and sprinkle on top
  • For a little more flavor, I like drizzling a bit of olive oil and balsamic glaze on top (not pictured below)
  • Enjoy!

CAULIFLOWER CRUST PIZZA

INGREDIENTS

  1. 1/2 Cauliflower
  2. 2 Eggs
  3. Some non or light fat mozzarella cheese
  4. Light tomato sauce
  5. You can really top with whatever you feel like or have in your fridge! That’s what’s nice about your own personal pizzas

INSTRUCTIONS

  • Line baking tray with tin foil and spray generously with non stick spray (very important!)
  • Grate raw cauliflower with some type of blender until finely chopped (steam in microwave after grating. If you don’t have microwave, steam before on pan and then grate up in blender)
  • Squeeze all water out of cauliflower. I used a paper towel which was kind of messy and ripped up a bit. A thin, clean dish towel would be ideal to get all moisture out and ensure crisp crust
  • Mix in large bowl the raw cauliflower with salt, pepper, eggs (I used one yolk and just used the egg whites for the second) and 1/4 cup of cheese
  • Mix well until all is combined and then spread out on oiled baking sheet or tin foil until about 1/4 of an inch thick
  • Cook for 10-12 minutes on 450°
  • Take out and put all your ingredients on top, tomato sauce, maybe some more cheese, veggies, etc. and broil for 6-10 mins (watch so it doesn’t burn)

SMOKED PAPRIKA 'FRIES'

INGREDIENTS

  1. 1-2 Eggplants
  2. Olive Oil (or coconut oil) spray to spray bottom of pan and top of fries
  3. Smoked Paprika
  4. Stevia 
  5. Sea salt to sprinkle

INSTRUCTIONS

  • Cut up eggplant into thin strips about an inch wide and a couple centimeters thin
  • Spray pan with olive oil and cover pan completely with fries
  • Cover fries with smoked paprika (I like a lot of flavor so I sprinkle quite a bit on top)
  • Shake one packet of stevia over top- this will give them a bit of caramelization
  • Sprinkle with desired amount of salt
  • Bake at 450° for 15-20 minutes (the blacker they become the more bacon-flavored. I like them a nice dark brown but not burnt)
  • A side of reduced sugar ketchup won’t disappoint;)

INGREDIENTS

  1.  1/2 cup melted coconut oil
  2. 1/2 cup raw cacao powder
  3. 2.5 tbsp maple syrup
  4. A pinch of sea salt flakes (to stir into chocolate mixture and to top cups with at the end)
  5. 1/4 cup nut butter (try and find one with no sugar)

INSTRUCTIONS

  • Whisk cacao, salt, and maple syrup into melted coconut oil until smooth
  • Pour 1 tsp of choco mix into muffin/cupcake tin cases and place molds into freezer for 5 minutes until firm
  • Remove from freezer and place 1-1/2 tsp of nut butter into center of each chocolate. Then place back into freezer so nut butter can harder a little bit
  • Remove from freezer and top each with 1 tbs of remainder of the chocolate mix. Place in freezer for 30 minutes minimum. (Take out 5 minutes in and sprinkle with sea salt flakes if desired. Then place back in freezer for remainder of the 30 minutes.)
  • These are raw so eat immediately or store in an airtight container in fridge. (I made about 8 large cups with this recipe but you could use smaller tins and get many more.)

Healthy Restaurant Cheat Sheet

Here's a list of healthy restaurants so you can stay on track wherever in the world you may be...

NEW YORK

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MIAMI

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SAN FRANCISCO

 

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How I Stay Healthy When I Travel

You’ve been extremely healthy, working out before work five times a week, even getting some gym time on the weekends while everyone’s out boozing at brunch. Your lunch consists of delicious fresh salads that you prepared at home and hey, you even get a compliment or two from your friends about how great you look. Unfortunately for you, you’ve got a trip coming up which you know will lead to the inevitable decline of your healthy routines as you are forced to pick away at the airplane food and way are too tired to hit the hotel gym (if you’re lucky enough to have one). 

I’ve been fortunate enough to travel a lot for work and have tried to figure out the best way I can stay healthy on the go. If I’m about to have a treat meal, I want it to be the best pizza I’ve laid my hands on, not something stale and defrosted that I have to take out of a plastic wrapping on an airplane. 

The best tip I can give you is to prepare ahead. It may take 20 extra minutes of your time but it saves you a ton of money and calories in the long run. 

To start, I always think about where I’m going, what time the flight is, if and when I’ll be hungry and to always plan for delays. I’ll usually make a simple salad before my flight, carry it in my own Tupperware that I can later use to make more meals for the flight home. If I’ll be overnight and need breakfast at some point, perhaps at the hotel, instead of spending $8-10 on oatmeal that I know should only cost $4 max, I will wash the salad container I used on the first flight and mix my oats in them the next morning. If I have time, instead of relying on room service for dinner I’ll try to hit up a grocery store and find an easy pre made salad or something I can quickly whip up. I’ll even buy a bit extra to throw back in that same Tupperware for a meal or snack on the flight home. Tupperware=GOLD! 

Some of my favorite go-to travel snacks:

  • Apple slices
  • Raw almonds & walnuts
  • Goji berries
  • Bananas
  • Chia seed bars
  • Seaweed snacks
  • Protein powder and rolled oats
  • Coconut flake chips (unsweetened)
  • Berries
  • Carrot sticks
  • Empty water bottle to refill past security
  • Gum, mints & candies
     
 
 
 

Mix 1/2 cup of oats and a scoop of your favorite protein powder. Cut up 1 banana into slices and mix with the dry rolled oats. Add hot water (no need to boil). Mix together until you get a consistency you like.

 

Preparing ahead of time can ensure whatever you feed yourself when you travel is healthy. Let’s be honest, a lot of the hotels won’t have a gym, let alone you having enough energy after that eight-hour flight to consider working out. So why not take the time and invest in what you’re feeding yourself? You can always get back on your workout routine when you get back. Your seatmates on the plane will be drooling over your brown rice chicken salad while they have to eat that pizza. Savor the flavor and savor those looks, you worked hard to prep and you deserve all the credit! 

Here are a few of my favorite protein powders: