Bacon, Lettuce, Tomato

Summer = BLT’s!  As a kid I remember preparing BLT’s for the six of us by layring piles of toast with mayo, lettuce, bacon, and the key Summer ingredient…. fresh tomatoes from the garden!

Today I put a little twist on the traditial bacon, lettuce, tomato. 
Bacon = turkey bacon from Trader Joes (nitrate free, antibiotic free & sooo tasty!)
Lettuce = Romaine or homegrown compliments of my parents garden
Tomato = if you have forgotten how a real, juicy, red tomatoe is suppose to taste, head to your local farmer’s market ASAP!
Avocado = secret ingredient! 
Mayo = olive oil mayo
Bread = toasted whole wheat bread (I usually like Ezekial sprouted grain but is a little hard to assemble a BLT with this)

Pair your BLT with slices of tomato, corn on the cob, watermelon, or strawberry salad…..
awwww, doesn’t say Summer much more than that meal!

Until next time…
look good, feel good, do good
Sara B.

Taco Night!

Taco night is a popular night in most households.  For mom, it’s an easy dinner to whip up. For kids, it’s fun to create your own meal and eat with your fingers!  There are a few things that can help turn your regular taco night into a “healthified” taco night.

Taco tips:
-Choose whole grain tortillas: I like Stacey’s organics @ Gateway Market or Trader Joe’s has some nice varieties. 
-Ground beef: good-93%, better-96%, best-grass fed ground beef (I buy from Wallace Farms)
-Choose 2% cheese or better yet omit all together
-Make your own refried beans by mashing up black beans
-Salsa is a wonderful condiment so nothing to change there however you can use fresh tomatoes for a low sodium option
-Diced avocado for a healthy fat addition

Enjoy!
What is your favorite item to top a taco with? J would say Cholula!

Until next time…
look good, feel good, do good
Sara B.

5 Suprisingly Healthy Foods

5 Surprisingly Healthy Foods for the New Year
Posted by Katherine @ 01.02.11
article borrowed from a fellow RD’s blog
Since good health and losing weight are part of many New Year’s resolutions, I wanted to give you the scoop on a few foods that you don’t have to feel guilty about eating this year. (Or at least not too guilty!) Here are 5 foods that you might be surprised to learn are actually good for you.
1. Potatoes.
Hey, I hope you’re not still caught up in that ‘no carb’ craze. The truth is that many carbohydrates are good for you. Potatoes got a particularly bad wrap in the last decade. But the potato is a nutritious, versatile, and inexpensive food that has a place in a healthy diet. One medium-sized potato (with skin) has just 110 calories and is one of the best sources of potassium and fiber in the produce section. Baked, mashed, or roasted, potatoes make a wonderful side or a base for a healthful meal (just make sure to go light on the toppings).
2. Avocados.
If you love the creamy, rich taste of avocados but worry about the fat and calorie content, let me put some of those fears to rest. While avocados are higher in fat, most of it is “heart healthy” mono- and polyunsaturated fat. Concerned about calories? One-fifth of a medium-sized avocado has about 50 calories. Not bad considering these versatile fruits are nutrient-rich, containing nearly 20 vitamins and minerals. As long as you use moderation as your guide, avocados are a very nutritious―and tasty―addition to sandwiches, salads, and dips.
3. Pistachios.
Pistachios offer more than 30 different vitamins, minerals and phytonutrients including lutein and zeaxanthin, two antioxidants associated with a reduced risk of age-related macular degeneration. Worried about the fat and calories? Pistachios are one of the nuts lowest in calories and fat. (They have only three calories per nut―about half the count of most snack nuts.) Small and flavorful, pistachios make a satisfying snack as well as a healthful ingredient in many meals.
4. Eggs.
Once demonized as an artery-clogging food, eggs have been exonerated by new research and now have a place in most diets. Packed with nutrients, one egg contains 13 essential vitamins and minerals, high-quality protein, and healthy unsaturated fats for just 75 calories. While yolks do contain about 213mg of dietary cholesterol (the daily limit is 300mg), eating a whole egg a few times per week falls within heart-healthy guidelines if cholesterol from other sources―such as meats, poultry and dairy products―is limited.
5. Coffee.
Is cutting out coffee the best bet for your health? Not necessarily. Sure, if you drink too much, caffeinated coffee can give you the jitters or interfere with sleep. But you can also reap significant perks from coffee, both caffeinated and decaf. Studies show that drinking coffee regularly may reduce your risk of Parkinson’s disease, colon cancer, diabetes, and even headaches. Scientists also believe that coffee may play a role in improving memory and decreasing the risk of Type 2 diabetes. Multiple studies have shown that coffee drinkers are up to 80 percent less likely to develop Parkinson’s disease. In other studies, colon cancer was reduced by about 25 percent in individuals who drank at least 2 cups a day. While more research is needed, most health experts now believe that the health benefits of coffee outweigh the negatives.
Until next time…
look good, feel good, do good

Laura’s Salsa

This ridiculously good salsa is from the cookbook of my cousin, Laura. Family goes ga-ga over it at the annual family reunion. Therefore, I knew it would be the perfect thing to share with guest at our Oyster Party last weekend.

Cousin Laura’s Salsa
Ingredients:

1 can black beans, rinsed, drained
1 can Mexican or regular corn, rinsed, drained
2 large tomatoes or 6 Roma’s, chopped
3 green onions, sliced
1 pkg Good Season Italian dressing (can be found in the salad dressing section)
1/2 c olive oil
1/4 c vinegar
2 avocados
Tabasco sauce (optional, I did not add)
Instructions:
Mix Good Season Italian dressing, oil, and vinegar. Pour over tomatoes, onions, beans, and corn. Mix together well. Add sliced avocados just before serving.
Serve with corn tortillas as, over taco salad, or on top of eggs.
So good! Thanks Laura!

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Until next time…
look good, feel good, do good
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Salsa Burgers

The grilling season is coming to an end…

but before we get all sad and sentimental as we think back on our summer…

roll out that grill and fire it up just one one time for these yummy burgers.
Salsa Burgers

adapted from Clean Eating Magazine

Ingredients:

1 lb lean grass fed beef

1 lb ground turkey breast

2/3 c fresh salsa or pico de gallo, drain

1/2 tsp sea salt

1/4 tsp fresh ground pepper

for guacamole:

1 small avocado, peeled, pitted, and roughly chopped

1/4 red bell pepper, finely chopped

1 T cilantro, chopped

1 tsp lime juice

1/4 tsp garlic powder

salt and pepper

optional: Greek yogurt spread on each bun (kinda like sour cream)

Instructions:

Combine beef, salsa, salt, and pepper. Shape into 1/2 inch thick patties (don;t work them too much as they will get tougher).

Grill away.

In the meantime, prepare guac by smashing avocado and combining the above ingredients. Another simple way to make guac is to just combine the avocado with salsa and a squirt of lime juice.

Enjoy!

Be sure to pick up the September issue of Iowa’s Momentum Magazine for Endurance Athletes and check out my article “Essential Nutrients for the Endurance Athlete.”

Until next time…

look good, feel good, do good

CrossFit Des Moines Party

Good times…Good food!
Thanks Bryan and Jamie for hosting the first Crossfit Des Moines party! Theme: Clean
Everyone did an awesome job at bringing a wonderful, healthy dish to share. I am so excited to post them.
If you would like to send me your recipe I will post for others to enjoy!

Pic 1: Coach Mike, Kelli (wife of Mike and my sister), J, Bryan, Jamie, and Bobby
Pic 2: Andi and Nate
Jamie putting my recipes to use: BBQ Chicken Pizza (under labels: pizza)

Nate with his clever paleo tacos and Katie with her amazing bruschetta
Here’s the bruschetta recipe (makes 12 pieces):
from Katie’s kitchen
Ingredients
• 1/2 loaf whole-grain French, ciabatta or other thin loaf bread
• 3 Tbsp / 45 ml extra virgin olive oil, divided
• 1 cup / 240 ml fresh tomatoes, chopped
• 3 cloves garlic, passed through a garlic press
• 1 tsp / 5 ml sea salt
• 1 tsp / 5 ml freshly ground black pepper
• 1 handful fresh arugula leaves, finely chopped
• 1 handful fresh basil leaves, finely chopped
• 2 Tbsp / 30 ml best quality balsamic vinegar
• 2 fresh avocados
• Juice of 1/2 fresh lemon
Preparation
1.Preheat oven to 375º F / 190 ºC. Line a baking sheet with parchment paper.
2.Slice bread into thin, 1/2-inch slices on the diagonal. Arrange slices on baking sheet. Don’t overlap. Use another baking sheet if necessary.
3.Use a baking brush to lightly coat each piece of bread with olive oil. Bake for several minutes or until lightly toasted. Remove from oven. Set aside.
4.In a medium-sized oven-safe mixing bowl combine tomato, remaining olive oil, garlic, salt and pepper. Place in hot oven and bake for 10 minutes or until tomatoes are soft. Remove from heat.
5.Transfer cooked tomatoes to new mixing bowl. Add chopped arugula, basil and balsamic vinegar. Mix gently to combine. Set aside.
6.Peel avocados. Cut in half and remove pits. Dice avocado and toss with lemon juice.
7.Top each piece of bread with tomato mixture. Top with avocado. Serve.
***Katie mentioned she couldn’t’t find arugula by itself, so instead found a salad mix that had spinach and arugula together and used that. You could use spinach by itself, too.


love the presentation

maybe the theme of the night should have been avocados! Melanie made these pleasing to the eyes and mouth guacamole cucumbers
Mike made scrumptious guacamole with whole wheat pita chips

did anyone else notice the fruit was Cyclone colors! Wahoo!


so many colors=so many nutrients
Avocado Deviled Eggs
Ingredients:
10 large eggs (although I used 12)
1/4 c fat free mayo or plain yogurt
1 T lime juice
1 tsp wasabi paste (I did not include this…not a big wasabi fan..too hot)
1/4 tsp salt
pinch of fresh ground black pepper
1 plum tomato, seeded and finely chopped
1 scallion, finely chopped
1 serrano chile, seeded and minced
1 firm-ripe Hass avocado, halved, peeled, pitted, and diced
Instructions:
hard boil the eggs (place eggs in saucepan with water covering, bring to boil, boil for 10 minutes, remove from water and place in cold water bath…perfect boiled eggs), peel, and cut in half. Scoop the yolk into a bowl. Mix mayo, lime juice, wasabi, salt, and pepper into bowl with a fork until smooth. Fold in tomato, scallion, chile pepper. Lastly, fold in avocado and spoon into halved egg whites.

Coach Mike’s seasoned chicken with Thia peanut dipping sauce
is your mouth watering yet?

oh and who could forget the infamous Kale chips 🙂
all you need to make these crunchy slices of heaven…kale, olive oil, sea salt, oregano, garlic salt
rinse kale and separate onto cookie sheets lined with parchment paper. mix oil and spices. pour over chips….cover them well. bake at 275 til crispy…about 30ish minutes. Since I felt like a turtle while eating them, maybe they would be better as a garnish than a chip.

Until next time…

look good, feel good, do good