Turmeric Tofu with medley potatoes and crunchy broccoli

Turmeric, purple potatoes, broccoli, dill are all highly rich in antioxidants, vitamins and minerals foods. This vegan meal is also very high in protein form tofu. And not only it will satisfy you with delicious taste, but this meal also protects your body against free radicals that might cause cancer!

Minutes to Prepare: 15

Minutes to Cook: 30

Number of Servings: 2

Ingredients

• Tofu, extra firm, 1 block, cut in 1″ cubes
• Baby Medley Potatoes-(purple, red) ~10 potatoes
• Broccoli, fresh, 2 cups
• Olive Oil, 2 tsps
• Toasted Sesame Oil, 2 tsp
• Bragg All Natural Liquid Amino, Soy sauce, 4 tsp
• White Rice Vinegar, 4 tbsp
• Chilli powder (1 tsp),
• Turmeric (1 tsp),
• Garlic powder,
• Fresh dill, 1/2 cup chopped
• Fresh squeezed lime juice, 1 tbsp
• Fresh Squeezed lemon juice, 1 tbsp
• Black pepper, salt to taste

Directions

• Preheat the oven to 350F
• Boil water in a pot and cook Medley potatoes in it until ready (~15-20 minutes);
• In a bowl, mix Braggs or other low sodium soy sauce, sesame oil, rice vinegar, chili powder, garlic powder, turmeric. Add tofu to it, coat in sauce. (if you have time, you can marinate tofu in the mixture for 30 min prior);
• Place tofu on a pan, covered with aluminum foil, and put in an oven to cook for 20 min;
• Meanwhile, boil water in a pot (2″ high), add salt, then chopped broccoli, cook for 5 min.
• Take out broccoli, season with black pepper and lime juice to preserve the bright green color.
• When potatoes are ready, remove water, add olive oil, fresh dill, lemon juice, pepper to taste and turmeric (optional)
• Split everything in 2 portions and serve.

Tips

Poke potato with fork to see whether it’s ready, medley potatoes are usually get ready on less time than regular potatoes. When you add olive oil, lemon juice and dill to potatoes, let them sit covered for about 10 minutes before serving. Enjoy!!!

Zucchini caviar

Delicious way to add veggies to your daily intake.

This is my mom’s old recipe, but I tweaked it a little for lighter version. Serve over pasta or in pita or just eat it as is, so delish!

Minutes to Prepare: 15

Minutes to Cook: 35

Number of Servings: 8

Ingredients

• Zucchini, 8, chopped
• Portabella Mushrooms, 1 pack, sliced
• Onion, large, chopped
• Yellow bell pepper, 2 large, chopped,
• Carrots, 2 medium size, shredded
• Coconut Oil, 2 tsp
• Hunt’s 100% Natural Tomato Paste, 4 Tbsp
• Garlic, 3 cloves, chopped,
• Dill, fresh, 1 cup chopped,
• Dry Bay Leaves, 2-3 leaves
• Salt, Pepper to taste, Red Pepper Flakes

Directions

• Chop all vegetables.
• Heat the skillet and add coconut oil, cook on medium heat.
• Cook onion until golden first. Add carrots, cook for about 3-5 minutes.
• Add bell peppers, zucchini in parts. Zucchini will lose a lot of water during cooking, than add mushrooms. Cook for 15 minutes, stir occasionally.
• In a bowl mix tomato paste with water and spices.
• Add chopped dill, garlic to the veggies and add tomato sauce with spices and bay leaves.
  Cook on low for another 10-15 minutes, stirring occasionally.Number of Servings: 8

Tips

You can reduce cooking time, if you like your veggies tender.

Chicken with vegetables over brown rice pasta – gluten-free recipe

Another gluten-free, light, super healthy and delicious recipe: making chicken with veggies over brown rice pasta.

Minutes to Prepare: 10                                                     

Minutes to cook: 15

Number of Servings: 4

Ingredients

• Organic boneless skinless chicken breast, 1 lb
• Yellow Squash, cubed, 2 cups
• Portabella Mushrooms,sliced, 2 cups
• Red Onion, raw,chopped, 0.5 cup
• Garlic, 1 clove, chopped
• Yellow Bell Pepper, half, chopped
• Pasta Brown rice Fusilli, 2 cups uncooked
• Bragg Amino Acids (or low sodium soy sauce), 2 tbsp
• Tomato Paste, 0.3 cup
• Organic Unrefined Virgin Coconut Oil, 0.5 tbsp
• Chipotle SauceHot Sauce (optional)

Directions

• Cook pasta, according to the directions on the package.
• Heat the skillet and add coconut oil.
• Cook chicken on both sides for 3 min, then add onion and garlic, cook for 3 min,
• Add bell peppers, mushrooms and squash, cook for another 5 min.

In a bowl, prepare the sauce: mix tomato paste with boiled water (about 1/3-1/2 cup), then stir in soy sauce, chipotle sauce and hot sauce to taste. Add sauce to the chicken with vegetables; cook for another 5 min or longer, depending on how soft you like your vegetables. Serve over pasta! Enjoy!

Number of Servings: 4

Fat-shredder gluten-free turkey meat-loaf

This is a “lean” version of turkey meatloaf that will help you to shred fat, by substituting traditional bread crumbs with oatmeal. I personally not a fan of turkey meat, but this recipe is definitely a keeper. It tastes amazing due to combination of different spices and herbs! Use this recipe as part of your nutritional plan when doing Beachbody programs or other training.

Minutes to Prepare: 10

Minutes to cook: 50

Number of Servings: 6

Ingredients

• Ground Turkey Breast, 2 lb,
• Medium Egg, raw,
• Egg white, fresh, 2 large,
• Oats, 1 cup
• Tomato Paste, 0.5 cup,
• Onion, raw, 0.5 cup, chopped,
• Salt, 1/3 tbsp,
• Chipotle Sauce
• Hot Sauce (optional)
• Sage, Garlic Powder (or fresh garlic), Oregano, Thyme (or other favorite herbs for poultry you might choose)

Directions

• Heat the oven to 350 F.
• In a bowl, whisk whole egg with egg whites.
• Pulse oatmeal slightly in a food processor, and add oatmeal, salt, garlic powder, herbs, tomato sauce, and chipotle sauce to the eggs mix well.
• Mix in ground turkey and chopped onion.
• Put the mixture in a loaf pan sprayed with PAM or other cooking spray.
• Baste with tomato sauce on top. Put in the oven for about 50 min or until ready.
• Serve with your favorite vegetables for dinner, or make a sandwich for lunch!

Serving Size: 6

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Making lean healthy burgers, easy recipe

We made this video on how to make lean tasty burgers. This recipe is quick and easy. I hope it will be a helpful addition to your nutrition plan, or to support your fitness goals, especially if you doing workouts like Insanity, P90x, Turbo Fire, Body Beast, Les Mills Pump, Combat, etc, or any other training!

Feel free to share this video and leave comments.

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The secret to a flat stomach

In most cases, stomach is the first place to gain weight, and almost always the last place to let those inches go when you lose weight. The truth is, you can spend hours doing crunches and ab work, which will strengthen your muscles…. but  underneath that layer of fat. As Tony Horton (creator of P90X) said 80% of the abs are made in the kitchen, but to be more accurate – OUT of the kitchen, and the rest is exercise.

So, to get rid of that top fat layer:

1. Look at what you put in your mouse. Avoid foods that cause sugar spikes, such as products that contain refined sugars and are made with refined white flour (donuts, pastries, white bread, chocolates, candies, soda, etc.) Eat foods that have low glycemic index instead, for example whole grains, lean proteins, raw nuts and seeds, lots of veggies and fruits. Shakeology is the great example of low glycemic shake, it is high in protein and fiber and it will keep your cravings in place.

2. Do high intensity interval workouts (HIIT), for example Turbo Fire or Insanity; and weight training (P90X, Body Beast, Chalean Extreme). This workouts will keep your metabolism elevated long after, which means you will be burning calories throughout all day and in your sleep (!). How great is that?

3. Get 7-8 hours of sleep. According to previous research, lack of sleep, resulting in lack of energy, can cause you to make poor food choices and overeating (remember that sugar-coated donut that always looks more appealing when you are dragging?)

4. Reduce or better eliminate your consumption of alcohol. Alcohol does not add anything but empty calories to your diet. Plus it slows down your metabolism, meaning that you will burn much less fat.

5. Reduce your stress levels.  High stress results in production of chemicals – hormone cortisol that can lead to abdominal obesity (WebMD).

6. Focus on your abs: walk tall and keep your posture straight when sitting. Contract your abs while you driving, or waiting in line

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