healthy – Page 4

Asian Kale Salad

Published on February 4, 2014February 2, 2014 by T.W.O.Leave a comment

Are you a fan of Chinese Chicken Salad? Well, you are reading the right recipe! If you aren’t, that’s okay. Try it out anyways; you might be pleasantly surprised. Thanks to a co-worker, T.W.O. was introduced to Lacinato kale. It is also known as Tuscan kale, Tuscan cabbage, or Italian kale. It is lightly a little sweeter and more delicate than your traditional curly kale. The smooth leaves combined with the rice noodles, crunchy almonds and the mandarin oranges makes this salad a perfect meal!

Ingredients

– 1 bunch Lacinato Kale
– 1 cup mandarin oranges
– 2 cups thin rice noodles
– 1 cup carrots, shredded
– ½ cup roasted almonds, chopped
– Lemon Vinaigrette dressing (Recipe HERE)
– ¼ cup Rice Vinegar

Bring pot of water to a bowl. Once it reaches to a boil, remove from heat and add your rice noodles. Cover and let it sit for 10 minutes. Once the noodles are done, drain and add rice vinegar. Set aside.

Chop the kale and put in a big bowl. Add your rice noodles, mandarin oranges, carrots and almonds. Toss in the lemon vinaigrette dressing. Plate and serve! Feel free to add chicken or any other protein to make it a meal!

Cheers to another healthy meal!

Kale, Pomegranate, Apple and Flank Steak Salad

Published on January 21, 2014January 21, 2014 by T.W.O.2 Comments

Need to spice up your salad? Well, T.W.O. has the perfect recipe for you. This salad is filled with nutrients, protein and antioxidants and will be sure to leave you wanting seconds! The baby kale leaves are tossed in a homemade lemon vinaigrette, topped with roasted almonds, pomegranates and sliced apples. Oh and it doesn’t stop there-we need protein right? Yes! How about a lean barbeque flank steak that was marinated in Hawaiian teriyaki sauce? You got it! Check out how to make this salad from scratch.

Ingredients:
– Baby Kale
– 1 cup pomegranate seeds
– ¼ cup roasted almonds, chopped
– 1 Pink Lady apple, sliced and diced
– 2 cups Trader Joes Island Soyaki sauce
– Flank Steak, lean
– 1 Lemon
– 4 Tablespoons spicy mustard
– 1 teaspoon olive oil
– 1 teaspoon balsamic vinegar
– Salt
– Pepper

Marinate the flank steak for a minimum of 2 hours prior to barbequing. About 20 minutes before you are ready to barbeque, take the meat out to bring to room temperature. While the barbeque is heating up, prepare your salad.

In a bowl, mix together the kale, pomegranate, roasted almonds and apples. Set aside.

Put the meat on the barbeque and cook on medium heat. The meat should take about 15 minutes depending on your barbeque.

While the meat is cooking, prepare your dressing. In a small bowl, mix together the lemon juice, spicy mustard, olive oil and balsamic vinegar. Add salt and pepper to taste. Mix the dressing in the salad. It is okay to let the salad dressing marinate the kale. Kale won’t get soggy like most lettuce.

When the meat is done, take it off the barbeque and transfer to a cutting board. Thinly slice the meat. Plate the salad and top of it with the flank steak. And that’s it…you have yourself a fresh, hearty salad that will satisfy any audience.

Cheers,

Smári Yogurt – It’s Icelandic

Published on January 20, 2014January 19, 2014 by T.W.O.Leave a comment

As Smári would say, its thykk, organic and Icelandic! What more do you need? T.W.O. discovered this fabulous new yogurt at Whole Foods and gives it two thumbs up. There is no doubt that we are going to incorporate Smári into our weekly grocery shopping trip. Smári has more protein per serving than any other yogurt in the United States and it doesn’t stop there…its fat free too! You would never think this delicious, creamy yogurt is actually good for you- it tastes like dessert! In each cup of yogurt, there is four cups of whole milk. Most the water is strained, leaving the yogurt one of the most concentrated yogurts on the market. Oh, and don’t panic…its organic too!

Smári comes in 4 flavors – Pure, Strawberry, Vanilla and Blueberry. T.W.O.’s favorite flavors are vanilla and blueberry. They both have this ‘thykk’ texture, with just the right amount of fruit and flavor that will make you want even more! Smári yogurt makes for the perfect breakfast, snack or even dessert. What flavors do you like?

Lemon Ice Cubes

Published on January 15, 2014January 14, 2014 by T.W.O.3 Comments

One of T.W.O.’s favorite beverages is ice water with fresh squeezed lemons. It’s refreshing, low calorie and full of nutritional benefits. Lemons help boost your immune system, aids in digestion, cleanses your system, helps you lose weight, reduces inflammation, keeps your skin blemish-free and the list goes on! With this in mind, T.W.O. decided to put our creative hats on and make it possible to have lemon water all year around- even when the tree was not producing fruit!

Supplies:
-Ice cube trays
-Lemons
-Water

Begin by squeezing fresh lemon juice into a large pitcher, making sure to remove all the seeds. Next, add your water. Depending on how concentrated you would like your ice cubes to be, add more, equal, or less water to the lemon juice. When you have your desired concentration, pour the lemon water mixture into the ice cube trays and freeze. Next time you don’t have a fresh lemon to squeeze in your water, just take out an ice cube and place it into your water! Now you have your lemon water!

Easy as that! When life gives you lemons, make ice cubes!

Healthy Recipes of 2013

Published on January 9, 2014January 9, 2014 by twinswithoriginality1 Comment

Now that you know how to “Stay Fit in 2014,” why not compliment it with some healthy recipes! It’s only been a week into the New Year and T.W.O. decided to recap on 2013’s healthy recipes so you can jump start your clean-eating and not push it back a week or T.W.O. to wait for us! Take a look at some of these delicious and nutritious bites that will start your year off right!

Just hover over the picture so that you can see the name of the dish and then search for it in our recipe section! It’s that easy!

Sriracha Chicken Kabobs

Fresh Tomato Bun Burger with Avocado

Zucchini Noodles

Grilled Peach Caprese Chicken Salad

Toasted Quinoa

Polenta Fries

Roasted Butternut Squash Harvest Salad

Zucchini Noodles with Low-Fat Pesto

Harvest Quinoa Salad

Spaghetti Squash with Ground Turkey, Swiss Chard, Cranberries & Spicy Dijon, Lemon Vinaigrette

Roasted Butternut Squash with Swiss Chard

Turkey Chili

Roasted Brussesl Sprouts

Overnight Oats

Grilled Peach Crostini

Stay Fit in 2014

Published on January 8, 2014January 7, 2014 by T.W.O.1 Comment

We all make New Year’s Resolutions and most of them involve EXERCISING. Here are a couple ways to stay fit and feel healthy in the New Year:

1. Take the stairs instead of the elevator

2. Sit on an exercise ball while watching TV

3. Take a break from desk work and walk around the office building at least once a day

4. Try a new exercise class like Pilates or boxing

5. When you wake up or before you go to bed, do 3 sets of 1 minute planks. (That is only 3 minutes out of your day)

6. Use your canned vegetables or soup as weights while cooking (3 sets of 20 curls)

7. Sit up straight in your chair…don’t slouch. This will help you keep a strong core and prevent back problems.

8. On the weekends, ride your bike or walk instead of driving

9. Take hikes instead of watching TV

The key to accomplishing your goals is to find a fit-buddy and encourage each other! Before you know it, summer will be here and you know what that means…swimsuit time!

Overnight Oats…Oh, Oh!

Published on December 24, 2013December 23, 2013 by twinswithoriginalityLeave a comment

Breakfast is the most important meal of the day. But many people often skip breakfast because they do not have time to prepare it or are just too lazy. Don’t let yourself be categorized as one of these people. Start your morning right by preparing your breakfast the night before! Overnight oats is a simple, healthy breakfast option that makes skipping breakfast impossible! All you got to do is let it sit in the refrigerator overnight and then heat it up in the morning. BAM! Now you are off to a great morning start!

Ingredients

-1/2 rolled oats
-3/4 cup almond milk
-1/4 cup Greek Yogurt

Place rolled oats, almond milk and Greek yogurt into a jar. Mix well. Close the jar and refrigerate overnight.

In the morning, place oatmeal into a bowl. You might need to add a little more almond milk if you like your oatmeal on the “soupier “side. Heat up oatmeal for 1-2 minutes in the microwave. Add in anything you like- brown sugar, agave, fruit, vanilla extract, peanut or almond butter, dried fruit, etc.! T.W.O. added brown sugar, bananas and peanut butter to their oatmeal this time. Get creative and start your morning with a tasty, healthy meal!

Roasted Brussels Sprouts

Published on December 11, 2013December 9, 2013 by twinswithoriginalityLeave a comment

Indications to modern Brussels sprouts were likely cultivated in ancient Rome. Brussels sprouts, as we call them now, we grown as early as the 13th century in what is now Belgium. Brussels sprouts have made their way into the American cuisine. Today, they have become a popular item on restaurant menus as well as in households. These “mini cabbages” are full of nutritional benefits and have often been considered a power food. Whether they are boiled, roasted, or shredded- they will make for a great meal.

Ingredients

-20 to 30 brussels sprouts -1 to 2 tablespoons of olive oil -1/3 cup balsamic vinegar -1/4 cup spicy or Dijon mustard -Garlic powder -Salt & Pepper

Preheat oven to 400°F. Begin by washing the brussels sprouts and cut each in half.

Place the cut brussels sprouts in a bowl.Next, pour the olive oil, balsamic vinegar, mustard, garlic powder, salt and pepper over the brussels sprouts and mix.

After the brussels sprouts have been coated well, spread them on a foil lined cookie sheet.

Place in oven for about 15-20 minutes. The last 2-3 minutes, put the oven on broil to crisp them. Make sure to watch them closely, for you don’t want them to burn!

Time to eat!

Harvest-Stuffed Chicken Breasts

Published on November 26, 2013November 26, 2013 by twinswithoriginalityLeave a comment

Chicken likes to be stuffed “T.W.O.!” It may not replace your Thanksgiving dinner, but definitely is a great dish that all your guests will enjoy before or after Thanksgiving week! It’s simple, healthy, and will make your next dinner party a hit!

Ingredients

– 2 Boneless, skinless, chicken breasts
-Salt & Pepper
-Red Quinoa
-1 Sweet potato, cooked
-Crimini mushroom’s, chopped
-Spinach, chopped
-Dried cranberries
-Goat cheese

First cook your quinoa. Start by bringing 2 cups of water to a boil. Next, add your quinoa into the water. Add salt, pepper, or even garlic powder to the mixture. Once to a boil, reduce quinoa to a low heat. Next, chop up your vegetables, including the yam/sweet potatoes. Add the vegetable mixture and quinoa together.

Next, slice your chicken breast in half.

Stuff each breast with quinoa mixture and wrap.

Secure breast with rotisserie warp. Repeat once again. Place chicken into Pyrex and bake for about 25 minutes or until cooked all the way.

Bam! It’s all about the stuffing!

Harvest Quinoa Salad

Published on October 18, 2013October 13, 2013 by twinswithoriginalityLeave a comment

Fall is just not in the air, but also in quinoa! T.W.O. loves making this harvest quinoa salad during the autumn months. It makes a great side dish, lunch meal, or snack! Serve it hot or cold! It’s just not perfect sweater weather, but perfect quinoa weather.

Ingredients

-2 cups water
-1 cup red quinoa, rinsed
-1 green apple
-1 cup spinach
-1/2 cup of dried cranberries
-1 lemon, juiced
-3-4 tablespoons olive oil
-1/3 cup balsamic vinegar
-3 tablespoon apple cider vinegar
-Garlic powder
-Cinnamon
-Salt & Pepper
-Goat cheese, crumbled

Bring 2 cups of water to a boil. Add a dash of cinnamon and garlic power. If you want a little kick, add a dash of cayenne pepper. Once the water is boiling, add quinoa and reduce to low-medium heat. Cook for about 12-15 minutes. While the quinoa is cooking, cut the apple (unpeeled) and spinach.

When the quinoa is done, fluff with fork and cool for 10-15 minutes.

Once cool, add olive oil, lemon juice, balsamic vinegar, apple cider, garlic powder, salt and pepper and mix. Next add in apple, spinach and cranberries and mix well.

Allow salad to chill for about 20 minutes. When you are ready to serve, crumble goat cheese over salad. (If you plan to serve, only let quinoa cool for about 2 minutes before adding in the ingredients. Top salad with goat cheese when you are ready to serve.)

Bon appetite!