"A Weekend of Killer Meals"

While sitting on our porch last Sunday with full belly’s and a glass of red wine in hand J looked at me and stated “this was a weekend of killer meals.” I must concur, however, the meals would be better described as “liver meals”….ok, lame joke but in all seriousness they were packed in nutrients, antioxidants and all the healthy stuff that keeps your ticker ticking and your skin shining.

Sunday after church J and I joined Cosco as I heard they had a decent organic produce selection….I would have to say it was ok, but they did have some great choices and prices of produce. My favorite purchase was the delish wild-caught salmon we grilled Sunday night…more about that in a minute.

So with produce coming out our ears, we went home to whip up this beautiful fruit salad with mangos, blackberries, blueberries, bananas, and unsweetened coconut.

We paired it with homemade whole wheat waffles and omega 3 scrambled eggs.

For lunch we had leftover grilled chicken breast over a bed of spinach, other leafy greens, and radishes from my CSA group, Turtle Farms.

A dinner rocked my world…grilled salmon with steamed brocolli over brown rice.

To prepare the Salmon:

Marinate in fresh dill, green garlic slices (from CSA) or regular garlic, and fresh lemon juice for at least 30 minutes.

Grill in folded and sealed foil for about 10-15 minutes or until opaque on the inside, should fall apart when fork is stuck in it

Soooo good!

Hopefully, this weekend is filled with more “killer” meals.


Hanging out with my Dad and Trey

Until next time…

look good, feel good, do good


Baked Manicotti Bundles

Enjoy this tasty way to get one of your two recommended servings of fish per week!

Baked Manicotti Bundles
from Clean Eating Magazine
olive oil spray
3 to 4 green onions
10 whole wheat lasagna noodles
1 carrot, peeled
1 tsp EVOO
12 oz fresh tilapia fillets
4 oz light cream cheese
1/2 skim milk
1/2 tsp dried dill
1/2 tsp sea salt
2 oz 2% mozzarella cheese, divided
fresh dill for garnish
Preheat oven to 350F. Lightly coat glass pan with olive oil. Trim off whites of onions and score the upper ends of the green stems. Prepare noodles according to package directions. During final 90secs of cooking add green stems, then remove. Drain and rinse pasta and set aside. Grate carrot and set aside. Place a large nonstick pan on medium heat and add oil. Heat for 1 min then add fish. Cover and cook for 3 min. Carefully flip fillets and cook for 1 more min. Break fillets up with spatula. If pieces are not opaque cook for one more min. Remove from heat and set aside. Add cream cheese, milk, dried dill, and salt to medium saucepan. Use spatula to break up cream cheese. Place pan on low heat and cook, whisking constantly. Cook for 1 min or until cream cheese is smooth. Remove from heat and scoop half the mixture out to reserve for later. Stir in carrots and fish into pan with cheese. Lay noodles out on cutting board. Place 2 T of cheese mixture on each noodle and gently roll into tight bundle. Tie with green onion stem. Place onto glass pan and spoon reserved cheese mixture on top as well as remaining mozzarella. Bake for 25 minutes or until golden brown. Garnish with fresh dill.
Nutrition for 2 1/2 bundles: 447 calories, 12g fat, 35g protein, 49g carbs.

Until next time…

look good, feel good, do good

Seared Scallops w/ herbs and grapefruit

I heard a great thought from Dr. Oz the other day….what do you see when you look in your medicine cabinet?
I see the rainbow….apples, blueberries spinach, kale
and lean proteins…Omega 3 eggs, free range chicken, grass fed beef, Greek yogurt
and whole grains…Ezekiel sprouted grain bread, whole wheat flour, cooked quinoa
and healthy fats…ground flaxseed, a leftover smoothie with chia seeds, walnuts
that’s right, I’m talking about your fridge! Practice preventative medicine with a nutrient-dense diet
and for those who say “healthy” food is too expensive, I say….PAY NOW OR PAY LATER!

The other night I prepared one of J’s and I favorite recipes for scallops:
Seared Scallops
w/ herbs and grapefruit

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