K-Tip Kale Blend

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Kale is the perfect food! But to be honest, its not the best in taste.  Blending it with a little natural sugar; mango and bananas--it goes from nasty to amazing in a flash!  Actually you can try it with most dark leafy greens, and you don't even taste them (the high content of natural sugar found in mangos and bananas masks the flavor of the greens, yet you still get all the nutrients)  Definitely worth a try! Get some powerful nutrients and antioxidants with this smoothie mix made with sweet mango and banana:

Serves 2

Ingredients

2 cups organic chopped fresh greens such as spinach or kale (make sure to remove stems)
1 mango, sliced fresh or frozen
2 tbsp of oats
1 banana
1 cup original or unsweetened ricemilk
1 scoop of whey or soy protein (Whole Foods carries the best!) 

ICE, BLEND AND SERVE! 

Nutrition:
 220 calories
3g total fat,
48g total carbohydrate
10g protein

Turkey Burger

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Sliced turkey is usually processed and contains lots of sodium and tastes ok at best, but grilling a turkey burger from ground turkey is a whole different story....Try this delicious recipe for your next lunch option.  Save on the fat intake by replacing the Gouda cheese with Parmesan or better yet Avocados!
Serves 6

Using a combination of dark and light meat turkey makes a particularly tender and flavorful burger.

 

Ingredients:
2 pounds ground turkey (preferably 1 pound thigh and 1 pound breast)
1/2 cup dried whole wheat bread crumbs
1/2 cup finely chopped yellow onion
2 tablespoons Worcestershire sauce
1 teaspoon fine sea salt, divided
1 red onion, thickly sliced
1 teaspoon extra-virgin olive oil
6 ounces Gouda cheese, sliced (or Parmesan)

Method

Prepare a gas or charcoal grill for medium-heat cooking. In a large bowl, combine turkey, bread crumbs, onion, Worcestershire sauce and 1/2 teaspoon salt. Using your hands or a large spoon, gently mix the ingredients together—do not overmix. Divide the mixture into 6 equal portions. Flatten into patties about 5 inches in diameter and no more than 3/4-inch thick (patties will shrink and thicken as they cook).
Skewer the onion slices on metal skewers, putting about 2 slices on each skewer. Brush slices on both sides with olive oil and sprinkle lightly with remaining 1/2 teaspoon salt
Grill burgers and onion slices until browned on one side, about 4 minutes. Turn burgers and onions and grill on the other side, about 2 minutes. Top burgers evenly with Gouda slices, cover grill, and continue cooking until the onions are browned and the burgers are cooked through and the cheese is melted, about 2 minutes more. Serve burgers topped with onions as they are or in buns with your choice of condiments.

Nutrition

400 calories
25g total fat  (14g with Parmesan cheese)
155mg cholesterol
9g total carbohydrate
35g protein

Recipe from: wholefoodsmarket.com
ENJOY!

__Pork with Raspberry Sauce

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Serves: 4 

 

Make a quick weeknight dinner with this simple pork recipe featuring a pan sauce made of shallots, white wine and sweet raspberries. Serve with steamed (or raw) green vegetables and/or baked sweet potatoes. YUM!


Ingredients
1 pork tenderloin, about 1 pound
1/4 teaspoon sea salt
1/4 teaspoon ground black pepper
1 tablespoon extra-virgin olive oil
2 shallots, finely chopped
1/2 cup dry white wine
1 cup low-sodium beef broth
1 teaspoon cornstarch
2 teaspoons honey mustard
1 (6-ounce) pint raspberries 

Method

Cut tenderloin crosswise into 8 pieces. Place cut side down on a cutting board or work surface and press down on each with the heel of your hand, making each piece about 3/4-inch thick. Pat dry and sprinkle on both sides with salt and pepper. In a large skillet, heat olive oil over medium-high until hot, but not smoking. Add pork medallions and cook 3 to 4 minutes per side or until just cooked through. Remove to a plate and cover to keep warm. 
Add shallot to same skillet and cook 30 seconds, stirring. Stir in wine, scraping up any browned bits. Add broth and bring to a boil. Boil 5 minutes to reduce. Meanwhile, in a small cup or bowl, stir cornstarch into 1 tablespoon cold water until dissolved. Whisk cornstarch mixture into reduced broth and cook 1 minute, whisking constantly. Stir in mustard and raspberries and cook just until berries begin to soften, about 2 minutes. Stir in any juices accumulated from the cooked pork. Spoon sauce over pork and serve.

Nutrition

Per serving: 300 calories
11g total fat
3g saturated fat
110mg cholesterol
280mg sodium
10g total carbohydrate
35g protein

Miso Chicken

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With the right spices, not only do you get great flavor on your food, but also potent anti-inflammatory, disease fighting elements!  Try this really tasty chicken recipe that I found. 

 

Ingredients:

 

Chicken

  • 4 boneless, skinless chicken breasts (about 4 oz each)
  • 1 teaspoon canola oil
 

Marinade

  • 2 tablespoons miso paste (preferably Kochujang)
  • 1 1/2 teaspoons light sesame oil
  • 1 1/2 teaspoons chopped ginger
  • 1 1/2 teaspoons chopped garlic
  • 1/4 teaspoon red pepper flakes
 

Preparation:

 

Place chicken in a shallow dish. Combine marinade ingredients with 1 tablespoon water; pour over meat. Chill, covered, 1 to 2 hours. Remove chicken from marinade; drain excess. Heat canola oil in a large skillet over medium-high heat. Cook chicken until no longer pink in the center, about 4 minutes per side.

 

Add a little quinoa on the side and you have yourself an incredibly healthy, protein packed meal!

Enjoy! 

 

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

  • 171 Calories (12%)
  • 5g Total fat (7%)
  • 1g Saturated Fat (4%)
  • 68mg Cholesterol (23%)
  • 338mg Sodium (14%)
  • 2g Carbohydrate (1%)
  • 0g Fiber (0%)
  • 28g Protein (56%)