Green and White Cookout Friendly Appetizers!

Summer is heating up and so is your body! Don’t let food through you off track!  Here are a couple ideas for healthy appetizers at your Holiday Weekend BBQ’s 🙂

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Green and White Chicken and Zucchini Poppers

Ingredients: 2 lbs Extra Lean Chicken Breast Ground 4 cups Peel On Zucchini Grated 5-6 Chopped Scallions 6-8 tbsp Minced Cilantro 4 tbsp of Minced Garlic 2 tsp Sea Salt 1 tsp Ground Black Pepper 1 tsp Cumin Powder Non-stick cooking spray Directions:

  1. Mix ground chicken with zucchini, scallions, cilantro, garlic, salt, pepper, and cumin. (mixture will be wet)
  2. Heat a medium sized frying pan to medium and coat with non-stick cooking spray.
  3. Make heaping tablespoon sized meatballs and scoop them into the pan.
  4. Cook for about 5-6 minutes on one side and maybe slightly less on the other side, or until they are golden brown and cooked through to the center.
  5. Preheat over to 400 degrees.
  6. Spray a baking sheet with non-stick cooking spray.
  7. Scoop meatballs onto pan.
  8. Bake for 20-25 minutes.
  9. Serve as an appetizer with guacamole, salsa, or your favorite sauce for dipping.

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 Green and White Spinach and Artichoke Dip!

Ingredients: 1 cup raw cashews 3 cups warm water 5 garlic cloves 2 tsp sea salt 1 tsp garlic salt 1 tsp garlic powder 1 tsp onion powder ¼ cup nutritional yeast ¼ cup apple cider vinegar ¼ cup water ½ of a Spanish onion diced sprinkle of ground black pepper 16 oz package of frozen chopped spinach, cooked per directions on bag (can also substitute kale for spinach or go 50/50) 16 oz fresh or canned artichoke hearts, cut into quarters Directions:

  1. Preheat oven to 400 degrees
  2. Blend the following in heavy duty blender or food processor:

-cashews – water -garlic cloves – sea salt – yeast -dash of pepper

  1. Blend until smooth.
  2. Sauté the diced onion in non-stick spray and a couple tablespoons of water.
  3. Once the onions are soft add ¼ cup water abd ¼ cup apple cider vinegar.
  4. Add a sprinkle of sea salt and let simmer on low for a couple minutes.
  5. Pour the cooked (and drained) spinach and the cashew mixture into the onion mixture in the pan and mix.
  6. Next add the artichokes, garlic salt and powder, and onion powder and mix.
  7. Transfer into a 13×9 baking pan (or other oven safe pan depth can differ)
  8. Bake of 10 minutes. Remove from over and stir well. Then bake again for another 10-15 minutes.
  9. Remove from oven and let cool. Garnish with your favorite vegetables like diced tomatoes or chili peppers.
  10. Serve with celery sticks, sliced cucumbers, sliced peppers, broccoli, and cauliflower!

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Spiralized Zucchini Shrimp Scampi

Try this delicious Green and White recipe!

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Ingredients ( 2 servings):

12 shrimp (deveined and deshelled)

1 tbsp minced garlic

¼ cup finely chopped shallots

4 tbsp fresh squeezed lemon

2 tsp lemon zest

3 medium peeled zucchinis spiralized

2 cups fresh washed baby spinach

2 tbsp fresh chopped parsley

1 sprinkle of red pepper flakes

1 sprinkle of ground black pepper

1 tbsp Olive oil

just a dusting or non-stick spray

Directions:

  1. Cook the garlic and olive in a large lightly sprayed skillet for about 1 minute on medium heat.
  2. Next add the scallions and shrimp. Season with pepper flakes and black pepper and cook for about 2 minutes.
  3. Once the shri
  4. mp are starting to sear on one side flip them and add them lemon juice and zest. Cook for another 2-3 minutes and then set shrimp aside.
  5. Add the zucchini noodles and baby spinach and stir for about 5 minutes. Add the shrimp back in and toss to mix.
  6. Plate the mixture and garnish with chopped parsley.
  7. Makes 2 servings.

The GKF Special Green Smoothie

Cherry-vanilla-peach

Ingredients:
2-3 cups fresh washed greens (chard, kale, collar greens, or spinach)
½ cup sliced peach or apricot (frozen optional)
½ cup plain non-fat greek yogurt
¼ cup sliced strawberries (frozen optional)
¼ cup whey protein powder (vanilla or strawberry flavored best)
-chose protein that has 23g of protein or higher per 30g serving size
12 ounces of water, unsweentend almond milk or coconut water.
1 tablesoon ground flax or chia seeds.
Ice optional.

Directions:
Blend liquids with the greens on high until liquified. Add additional ingredients and blend until smooth. Add ice if desired. Enjoy immediately!

6 great snacks for runners

Do you need a midnight, mid-afternoon, or mid-run snack to get through the day?

We know we do. Let’s face it: three square meals are no match for a runner’s appetite. The good news is that eating small meals throughout the day not only silences your grumbling stomach, but can also aid in weight loss. From soybeans to gummy bears, we’ve got 25 runner-friendly foods that can be eaten (in snack size) whenever hunger comes knocking.

From Eat Like a Genius: Nutrition for Runnersone of more than a dozen free training guides available from Runner’s World.

1. Bananas

Why they’re good: Bananas are chock full of good carbohydrates. They are a good source of vitamin B6 and are vital for managing protein metabolism. (Runners need more protein during and after workouts.)

When they’re good: Before, during, or after exercise. They’re great blended into a fruit smoothie. Or simply whip frozen banana chunks with milk in a blender for an awesome recovery shake.

Calories: 105 per medium-sized banana.

2. Carrots

Why they’re good: Carrots are low-calorie but filling, so they’re excellent if you’re watching your weight. They contain carotene and vitamin A, which promote eye health and strong immune function.

When they’re good: Eat them at night when you want something to munch but don’t want extra calories. Or eat them before dinner if you’re famished. This way, you won’t overindulge once you sit down for your meal.

Calories: 30 to 40 per medium-sized carrot.

3. Cereal with Skim Milk

Why it’s good: Most cereals are vitamin- and mineral-fortified, and they’re great with fresh fruit sliced on top. Cereal is a quick-to-prepare, easily digestible, and healthful way to satisfy your sweet tooth. (Even some sweetened cereals are a good low-fat alternative to cookies). Choose cereals that have 5 grams of fiber or more per serving.

When it’s good: Fine as a pre-run snack, a post-run pick-me-up, or even as a trail mix during a long, easy run.

Calories: Between 200 and 500 (per 11⁄2 ounces of cereal plus 8 ounces of skim milk).

Nutrition Tip: A good goal is to eat six meals spread over 16 waking hours—about one every 3 hours.

4. Chocolate Milk

Why it’s good: Chocolate milk is cold and helps keep you hydrated. It also provides plenty of protein, carbohydrates, and B vitamins. The calcium in milk will help keep your bones strong.

When it’s good: An ice-cold shot of chocolate milk is the perfect reward after a hot summer run.

Calories: 160 calories per 8 ounces of 1 percent milk.

5. Cottage Cheese

Why it’s good: It’s packed with protein, which runners need more of than sedentary people for muscle rebuilding and repair. It serves as a good calcium source as well.

When it’s good: Any time except just before running. Great with fruit after an intense workout or race.

Calories: 165 per 1 cup of 1 percent cottage cheese.

6. Apricots

Why they’re good: These little morsels are low-fat and high-carbohydrate, and provide a good amount of vitamin A, fiber, and potassium.

When they’re good: Any time. Toss chopped apricots over your granola at breakfast, or eat whole ones plain before your afternoon workout or as a sweet treat after dinner.

Calories: 80 per 10 apricot halves.