STAYING HYDRATED IN WARMER WEATHER

STAYING HYDRATED IN WARMER WEATHER
By Heidi Reichenberger McIndoo, MS RD LDN

As the temperature outside begins to climb, we slowly shed our winter layers and trade them in for swimsuits and t-shirts. That means, ladies, it's time to get comfortable in your own skin. It's time to feel good about your body image, make your wellness a priority and leave the stress of "dieting" behind you for good.

As a mom of two with a full-time job, I look for simple ways to bring my overall wellness to a healthy place. Here are a few tips that rank high on my list.

• Stay hydrated: With rising temperatures, more morning walks with the stroller, and hopefully a few extra minutes devoted to yoga, proper hydration should be top of mind. As a registered dietitian, one of my favorite hydration options to recommend is vitaminwater10. vitaminwater10 is the perfect low-calorie combination... it's only 10 calories per serving, naturally sweetened and it tastes great. It's also packed with the vitamins and nutrients you need throughout the day. Not to mention, dehydration can lead to headaches, sluggishness, dull skin, and more.

• Eat breakfast: Studies show that people who eat breakfast regularly are thinner and meet more of their nutritional needs than breakfast skippers. The morning meal often includes low-fat dairy foods and/or fruit, making for a good dose of calcium, protein, vitamins A, C, and more. For even more morning nutrition, grab a vitaminwater10 essential (orange-orange). It has all the vitamin C of orange juice and only 10% of the calories, plus, it's specially formulated with 9 important vitamins necessary for optimal health. No need to be fancy-a few simple breakfast ideas include: whole grain toast with peanut butter and a banana or low-fat yogurt and berries.

• Get enough fruits & veggies: They're packed with vitamins, minerals, disease-fighting antioxidants, and flavor with few calories. Plus, their fiber and water content help to fill you up making less room for less nutritious, higher calorie foods. Easy ways to boost your intake are tossing blueberries into your cereal, sprinkling dried cranberries onto your salad, or snacking on cubed melon or red pepper sticks.

Lean and Quick - Pork Tenderloin

Pork Tenderloin

Lean and Quick

Ingredients:
1 cup water
1/4 cup apple juice
2 teaspoons dry white wine
1 clove garlic, chopped
2 teaspoons prepared yellow mustard
1 tablespoon lemon juice
1 teaspoon sugar
1 teaspoon Worcestershire sauce
2 tablespoons capers
2 teaspoons olive or canola oil
1/2 pound pork tenderloin, cut into 1/4-inch slices
1 teaspoon cornstarch dissolved in 2 tablespoon cold water

Directions:
Mix together the water, apple juice, wine, garlic, mustard, lemon juice, sugar, Worcestershire sauce and capers.

Add oil to a large skillet and place over high heat until just warm. Add the pork. Quickly brown the pork, cooking for about 3 minutes.

Add the combined liquid ingredients. Bring to a simmer over low heat, just until the pork is done.

Remove the pork to a serving plate. Raise the heat and cook the liquid in the pan until reduced, about 5 minutes. Stir in the dissolved cornstarch and heat until slightly thickened.

Return the pork to the sauce, with any juices, just until the pork is heated through. Serve immediately.

Makes two servings.

Sweat treat without the guilt

LUNA Yogurt Parfait

When your craving something sweet, try this parfait, which offers fibre and protein over ice cream.

Ingredients:
• Nonfat Plain Yogurt
• Assorted berries
• 1 LUNA sunrise bar

Alternate layering yogurt and berries in a clear glass. Top with crumbled LUNA sunrise bar. This is a great (and pretty) way to get your dairy, fruit, fiber and protein into breakfast.

Toned Arms for tank top season

Seated row with rotation

Tie the band to a stationary object at about waist height. (When you're seated, the band will be at about chest height.) Sit on a bench or stability ball, holding one end in right hand. Keep hips facing band, but rotate torso slightly to the left. Pull right hand back, grazing elbow behind rib cage. As you draw your arm back, rotate torso slightly to the right, bringing right shoulder back and left shoulder forward. Slowly return to start and repeat. Do 12 to 15 reps; switch sides.

Shoulder Super set

A. Tie the band to the base of a sturdy object. Stand to right side of band, feet hip-distance apart, holding end in left hand, palm facing body. Keeping elbow slightly bent, lift left arm out to side to shoulder height. Hold 1 count; slowly lower and repeat. Do 12 to 15 reps; switch sides.

B. Untie band and place it under the middle of left foot, feet staggered, holding one end in each hand, palms facing behind you. Raise right hand forward to shoulder height while pulling left hand back. Hold 1 count; lower and repeat, lifting left hand forward and right hand back. Do 12 to 15 reps per side.

Triceps extension:

Untie the band and place one end under right foot, holding other end in right hand. Raise right arm next to head, keeping elbow bent and close to ear. Slowly extend arm, then lower to start and repeat. Do as many reps as you can; switch sides.

Cleanse your body and cupboard

Spring Cleaning

It’s not unusual at this time of year to get a surge of energy to clean out closets, garages and such. But when was the last time you cleaned out your pantry and refrigerator? A key to healthy eating is a well stocked kitchen. You need to arm yourself with many healthy food choices and rid yourself of unhealthy trigger foods.

Throw Out:

Hydrogenated Oils - These are found in cookies, crackers and a variety of processed foods. The problem is not the fat, but the process. They are changed to make them more stable and have a longer shelf life. The result is an unhealthful, possibly carcinogenic effect in your food. Trans fatty acids work to increase LDL, “bad” cholesterol and they also decrease HDL cholesterol, which is “good” cholesterol. This means that the fats in hydrogenated oil are far more damaging than even saturated fats, which doctors have already determined to be harmful.

HFC’s (High Fructose Corn Syrup) - Check almost any sweet processed food and you will find high fructose corn syrup. It is made by changing sugar in cornstarch to fructose. Why use it? It is cheaper and has a longer shelf life than regular sugar. Research is unclear but high fructose corn syrup has been associated with obesity, diabetes and high cholesterol. Even if unproven, it is clear that this sweetener is high in empty calories that provide no nutritional value.

White Foods - If it’s white don’t bite. In the process of making flour white, half of the good unsaturated fatty acids, that are high in food value, are lost in the milling process alone, and virtually all the vitamin E is lost with the removal of wheat germ and bran. As a result, the remaining flour in the white bread you buy contains only poor quality proteins and fattening starch… White bread is “dead” bread. Look for whole grain foods which are full of fiber and nutrition.

If this is your first time cleaning out the kitchen, it may be discouraging to see just how many foods in your diet are healthful. However, there are endless products on the market that can replace your old favorites. Shop at your local health food market such as Wild Oats and Whole Foods and the shelves are stocked with good-for-you choices. Get excited about some new food choices and enjoy trying some new tastes and your family will be sure to join you!

Earth Day - Everett Crowley Park

Looking for a fun activity to do on your weekend off from Bootcamp. Try some eco-friendly gardening - a good why to burn calories and give back to the community!

On April 25th there will be a celebration with entertainment. Participants are also asked to help weed and plant new tree's in this large park.

Our family will be there we hope to see you too!


Everett Crowley Park was once used as Vancouver’s landfill. VanEast Parks Department in cooperation with Everett Crowley Committee Members and Community Volunteers have turned this abused site into the “jewel of East Vancouver.” Planting of native species and removal of invasive alien plant species is undertaken annually by the Community at each annual Earth Day Event and created a beautiful park for all to enjoy. The site has Viewpoints which offer stunning views across the Fraser River overlooking lush green market gardens and to the East a magnificent view of Mount Baker. Eagles, hawks and owls fly overhead, nature walks and birding tours are offered by the Committee. People of all ages now walk and play in open areas surrounded by towering evergreens. In 2008, 5,000 people came to enjoy a day of free live entertainment, learned new things, got down and planted and had a wonderful day in the Park. Educational booths offer information on how each of us can make small changes in our daily lives to help protect our environment for today and for future generations. We expect a large turnout this year to enjoy what has become an eagerly anticipated Event. Gates open at 10:30, opening ceremony starts at 11:00

Pork Tenderloin

Pork Tenderloin
Lean and Quick
Ingredients:
1 cup water
1/4 cup apple juice
2 teaspoons dry white wine
1 clove garlic, chopped
2 teaspoons prepared yellow mustard
1 tablespoon lemon juice
1 teaspoon sugar
1 teaspoon Worcestershire sauce
2 tablespoons capers
2 teaspoons olive or canola oil
1/2 pound pork tenderloin, cut into 1/4-inch slices
1 teaspoon cornstarch dissolved in 2 tablespoon cold water

Directions:
Mix together the water, apple juice, wine, garlic, mustard, lemon juice, sugar, Worcestershire sauce and capers.

Add oil to a large skillet and place over high heat until just warm. Add the pork. Quickly brown the pork, cooking for about 3 minutes.

Add the combined liquid ingredients. Bring to a simmer over low heat, just until the pork is done.

Remove the pork to a serving plate. Raise the heat and cook the liquid in the pan until reduced, about 5 minutes. Stir in the dissolved cornstarch and heat until slightly thickened.

Return the pork to the sauce, with any juices, just until the pork is heated through. Serve immediately.

Makes two servings.

Sayonara Miyuki

Sadly our morning trainer Miyuki will be leaving us at the end of this session. We wish her the best of luck as she pursues her teaching career.

The good news is that Adam will be taking over the morning classes! Be ready for his tough love approach!

Why Diets Fail Us?

Have you tried every diet out there and still not been successful in reaching or maintaining your goal weight? Well you’re not alone. Please understand that we are not failing diets, they are failing us. Did you know that 98% of all attempts to lose weight inevitably fail? People who diet are generally making themselves fatter. There is a misconception out there that you should eat less and exercise more to lose weight. This is not a healthy way to lose weight. Each time you go on a low calorie diet you lose metabolically active muscle. Then when you go off the diet and regain the weight you gain back nearly all fat and not the muscle previously lost. Now you have extra weight, a less healthy body composition, and a less attractive physique. Yes, dieting actually makes people fat!

Overweight people often say they don’t eat very much and still can’t lose weight. They are not lying. As biological creatures we are designed to keep from starving ourselves with a basic survival mechanism. When our bodies think they are in danger they send signals to eat so we can save ourselves. Your body actually thinks it is starving and becomes more efficient at storing fat by slowing down your metabolism. By not listening to this message our bodies get fat and grow old before their time. This creates an unhealthy metabolism and this is why you gain more weight.

People allow the number of calories they consume to drop below their RMR (resting metabolic rate). The RMR is the basic amount of energy or calories needed to run your metabolism for the day. It is approximately 10x your body weight. That means if you weigh 150 pounds you require an estimated 1500 calories a day just to lie in bed and maintain your biological functions. The human body is dependent upon getting enough energy to keep the heart beating, body temperatures stabilized, and the lungs breathing. This is the energy required BEFORE you perform any other daily activities, including eating. It is surprising to many to learn that eating actually burns calories and accounts for 10% of total energy expenditure. This is called the thermogenic effect of food and can be increased by focusing on whole foods. We need many more calories to function than most people realize.

Muscle is very expensive tissue for the body to maintain. It is also highly expendable so when the body is under the stress of a diet it will use the muscle for fuel. It actually breaks down its own muscle to provide the energy needed for survival. This state is described as “catabolic” meaning the body is undergoing a chemical process that breaks down its own tissue, muscle, and bone. When the body is catabolic it is actually wasting away. The metabolic rate of the body will slow down, requiring fewer calories. Your weight will be sustained by the body using it’s own tissues for fuel. After a diet when your eating returns to normal again weight gain occurs rapidly because the body has less muscle to expend for excess calories.

Muscle requires 70 times more energy to sustain than fat. If you gain muscle mass your metabolic state increases and you burn more calories. Exercise (especially weight training) will stimulate and maintain lean muscle mass if you consume sufficient fuel. This state of the body is described as “anabolic” when chemical reactions occur that cause different molecules to become larger and more complex. An anabolic body is regenerating, building itself back up.

Bottomline, do not deprive your body of essential vitamins and minerals. Instead of "dieting" try eating 3 meals and 3 snacks a day of fibrous and nutrient rich food - this will take longer to digest (and burn more calories) and satisfy your hunger, thus, preventing you from binging on calorie dense foods that harbour mostly sugar and fat. By eating more frequently during the day, you will keep your blood sugar level, as well as your energy reserves to make it threw your bootcamp workouts!

Why am I Not losing weight?

Ten Weight-Prevention Tips Every One Should Know

1. Make sure to eat a healthy breakfast no later than 9 a.m., even if it means placing a bowl of oatmeal on your dressing table to eat while you put on your makeup. Some options: nonfat milk/yogurt smoothie with fruit; toasted English muffin with fruit spread; whole-grain cereal or oatmeal with raisins and skim milk, egg-white omelet and whole-wheat toast.

2. Eat a small mid-morning snack approximately three hours after breakfast. It will tide you over until lunch. Suggestions: a piece of fruit, a small fat-free yogurt, low-fat cottage cheese, or one or two pieces of low-fat string cheese.

3. Try to eat lunch no later than 1:30 p.m. Lunch should include a healthy balance of high-quality, low-stress protein, fat and carbohydrates

4. Three hours after lunch is usually the beginning of the "CortiZone," when stress hormones plummet along with energy and mental concentration. It's also the most popular time for stress-induced eating, when you gobble a candy bar for a quick energy boost. Instead, eat something that provides high-quality, low-stress energy. Combinations of protein and carbohydrates are ideal, such as low-fat or fat-free yogurt or cottage cheese, along with a piece of fruit.

5. Dinner should be started anywhere from 6 to 7:30 p.m. It should include soup or salad, vegetables and a source of protein, such as poultry, lean red meat, fish, legumes or veggie burger. Mixed fruit could be served as a dessert item.

6. Try to have dinner completed by 8 p.m. at least four to five days a week. If you must eat dinner after eight, eat lighter and eat before you go to dinner. (Remember, the CortiZone and your vulnerability to eat mindlessly extends through midnight.)

7. Women over the age of 40 do not require dense complex carbohydrates (pasta, bread, potatoes or rice) after 5 p.m. These foods are rich fuel sources and should be consumed in moderation, primarily during the day. At dinnertime these starches should be considered as occasional treats (once or twice a week, in small portions). The goal is to strip your dinner of the dense calories from complex carbohydrates. These foods, which were once considered a staple, should now be an infrequent dinner treat.

8. Dispose of all fat-free desserts and snack items in your kitchen. They are riddled with low-quality, high-stress refined, processed sugars.

9. Typical restaurant portions are grande-sized. At lunchtime, remember to eat only half of any restaurant portion of starch, and try to eliminate it at dinner. At lunch, one piece of bread is appropriate. Remember: The later you eat complex carbohydrates, the more weight you gain.

10. Water should be consumed throughout the day. Often when we think we're hungry, we're actually thirsty. Eight 8-ounce glasses should be drunk during the course of the day.

Valentine's Workout

Warm up
Bench/Stair/Curb Step Ups with knee lift
(1 min on each leg switch)

Mountain climbers - Place hands on ground, like in a push up stance, and quickly transition from each leg, bringing your knee towards your chest
(1 minute)

Physio Ball Lunge - Stand sideways to a wall. lunge down with torso twist and stand as you toss/catch the ball against a wall (one minute on each leg)

Push up, Tuck and Row - Push up, bring each knee to elbow (both sides), still in a push up position row elbow back on both sides (Repeat for 1 minute) Modify: Do this from your knee's

Side Crunch - Sitting on a stability ball with one hip on ball and the other stacked on top, place staggered feet against a wall to prevent rolling. Lift chest and torso up off the ball (do this for 1 minute on each side). Challenge: hold a dumbbell in both hands

Heart Side Plank - Lay on your side, elbow on mat. Bend bottom leg, lift hip up and straighten top leg, lift and move leg to draw a heart shape with your toe.

V Sit for Valentines - Sit upright on mat, knee's bent straighten legs and lean back towards ground (so you look like a V), lift and bend knees towards chest (repeat for 1 minute) Modify: by placing hands on ground behind back and bring knees in and out from chest. Challenge: Hold a dumbbell

To make this workout more intense, do jumping jacks or step ups, for 1 minute in between each exercise and repeat this sequence 2-3 times.

Running and Strength Workout

During the week off, I don't want your fitness level to take a nose drive. Use this workout, along with the Valentines workout in the last newsletter, to keep active.

Cardio (you can do this outdoors or on a treadmill just remember to boost the incline to 4-5)

Brisk five-minute warmup walk, then:

* Jog 1/4 mile (or 3 minutes)
* Walk 1/8 mile (or 90 seconds)
* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 2-1/2 minutes)
* Jog 1/4 mile (or 3 minutes)
* Walk 1/8 mile (or 90 seconds)
* Jog 1/2 mile (or 5 minutes)

Hill Training 4 hills

Strength Training:
- Single leg squats (hold a weight)
- Resistance band crab walk
- Plank (start with 30 sec. progress to 2 min)
- Side Plank (Progress moving from front to side plank as rep)
- Isometric wall squats (start with 30 sec. progress to 2 minutes)
- Superman back extension

Black-Eyed Peas and Brown Rice - Clean Eating

INGREDIENTS:

• 4 cups cooked, cold, long-grain brown rice
• 1¼ cups water
• 1 onion, chopped
• 2 celery stalks, chopped
• 2 garlic cloves, minced
• ¼ tsp freshly ground pepper
• 3 cups cooked black-eyed peas
• 1 butternut squash, about 1lb, peeled, seeded and cut into cubes
• 1 red bell pepper, stemmed, seeded and finely chopped
• ½ tsp hot pepper sauce

INSTRUCTIONS:

Put rice in a large bowl. Gently separate the grains and break apart any lumps. In a large frying pan, bring the water, onion, celery, garlic and pepper to a boil, stirring frequently.

Add the black-eyed peas and squash and return to a boil, again stirring frequently. Reduce to low, cover and simmer, stirring occasionally, until the peas and squash are tender and most of the water has evaporated, about 20 minutes. Add the rice, bell pepper and hot pepper sauce.

Simmer, stirring and tossing frequently until heated through, about 5 minutes. To serve, transfer to a bowl.

CALORIES: 268
FAT: 1 g
CARB: 59 g
PROTEIN: 11 g

SERVES 6

Potato, Rocket and Tomato Frittata - Clean Eating

INGREDIENTS:

• 1lb baby new potatoes
• 1 tbsp olive oil
• 1 garlic clove, crushed
• 2 oz wild rocket (or arugula), divided
• 6 oz cherry tomatoes, halved
• 8-12 egg whites, beaten
• Salt and freshly ground black pepper to taste.

INSTRUCTIONS:

Cut potatoes in half, or into chunks if necessary, then cook in a pot of lightly salted boiling water for 8 to 10 minutes. Drain.

Heat oil in a non-stick frying pan. Cook the garlic over low heat for one minute. Scatter the pota- toes, half the rocket and the cherry tomatoes into the pan.

Pour the eggs on top, season well with salt and freshly ground black pepper and cook over medium heat for about 5 minutes, until almost set.

Use a wooden spatula to lift the frittata so any unset egg can travel to the base of the hot pan.

When just set on the bottom, place under a preheated broiler for 2 to 3 minutes to set the top. Scatter the remaining rocket overtop and serve.

CALORIES: 180
FAT: 4 g
CARB: 23 g
PROTEIN: 13 g

SERVE 4

Grilled Chicken Marsala - Clean Eating

INGREDIENTS:

• 2 tsp ground fennel seeds
• 1 tsp sea salt
• ½ tsp freshly ground black pepper
• ½ tsp red pepper flakes
• 4 6-oz boneless, skinless chicken breasts
• 16 small carrots, peeled
• 3½ cups marsala or low-sodium chicken broth
• 8 pieces dried porcini mushrooms
• 2 shallots, thinly sliced
• 4 cloves garlic, smashed
• Vegetable oil cooking spray
• 4 tbsp nonfat yogurt
• 4 sprigs fresh rosemary

INSTRUCTIONS:

Mix fennel seeds, salt, pepper and red pepper flakes in a bowl. Sprinkle spice mixture over chicken and set aside.

Boil carrots for about 4 minutes and remove; dry on a paper towel and set aside.

Bring marsala to a low boil in a small saucepan over medium heat. Add mushrooms, shallots and garlic. Season with more salt and pepper. Simmer until sauce reduces, about 20 minutes. Discard garlic and set sauce aside.

Coat grill with cooking spray and grill chicken for 4 to 6 minutes on each side or until cooked through. Grill carrots for about 5 minutes, rotating until charred.

Return sauce to stove; bring to a simmer, remove from heat and whisk in yogurt. Divide carrots among 4 plates and top each with chicken, sauce and a sprig of rosemary.

CALORIES: 338
FAT: 7 g
CARB: 28 g
PROTEIN: 43 g
NUTRIENTS PER SERVING:

SERVES 4

Spinach & Strawberry Salad - Clean Eating

INGREDIENTS:

Dressing

• ½ cup nonfat plain yogurt
• ¼ cup orange juice concentrate, thawed
• 2 tbsp poppy seeds
• 1 tbsp honey (optional)

Salad

• 3½ cups baby spinach leaves
• 4 large strawberries, quartered
• 2 tbsp Orange Poppy Seed Dressing

INSTRUCTIONS:

For dressing: Whisk yogurt, orange juice, poppy seeds and honey together in a small bowl.

For salad: Place spinach leaves in a bowl. Top with strawberries and toss with dressing and serve.

Dressing
CALORIES: 57
FAT: 1 g
CARB: 10 g
PROTEIN: 2 g

Salad
CALORIES: 100
FAT: 1 g
CARB: 19 g
PROTEIN: 4 g

Serves 6

Cajun Shrimp Stir-Fry - Clean Eating

INGREDIENTS:

• 1 lb large shrimp, peeled and deveined
• 1 tbsp Cajun spice seasoning
• 2 tsp canola oil, divided
• 2 green peppers, seeded, inner ribs removed
and cut into strips
• 2 red peppers, seeded, inner ribs removed
and cut into strips
• 2 cloves garlic, minced
• ½ cup white wine
• 1 tbsp lemon juice
• Hot sauce to taste
• 2 cups cooked brown rice

INSTRUCTIONS:

Toss shrimp with Cajun spice seasoning and set aside. Heat 1 teaspoon oil in a large skillet and and sauté peppers for six mintues over medium-high heat. Turn heat down and add minced garlic, stirring constantly so that garlic doesn’t burn. Remove peppers and garlic from pan, wipe pan out with paper towel.

Return the pan to medium-high heat, add heat to remaining tsp of oil. Add shrimp and cook approximately 3 minutes, stirring frequently. Add wine, lemon juice, peppers and garlic and cook for 2 to 3 minutes. Season with hot sauce; serve each portion over ½ cup cooked brown rice.

CALORIES: 26
FAT: 3.8 g
CARB: 6.5 g
PROTEIN: 18 g

SERVES 4

ADOBO-RUBBED PORK TENDERLOIN WITH BLACK BEAN PICO DE GALLO - Clean Eating

INGREDIENTS:

For the pork:
• 6 tbsp paprika
• 2 tbsp freshly ground black pepper
• 2 tbsp coarse salt (kosher or sea salt)
• 1 tbsp chili powder
• 2 tbsp brown sugar
• 3 pinches cayenne pepper
• 24 oz pork tenderloin, trimmed, cut into 3- or 4-oz pieces
• ½ cup arugula, loosely packed

For the Pico de Gallo:
• 2 cups black beans, cooked
• 4 medium tomatoes, diced
• ½ cup red onion, diced
• ½ cup green onion, chopped
• ½ cup fresh cilantro, chopped
• 2 tbsp jalapeno pepper, minced
• 2 tbsp fresh lemon juice
• 1 tbsp chili powder

INSTRUCTIONS:

For the pork:
Heat oven to 350ºF. Mix paprika, black pepper, salt, chili powder, brown sugar and cayenne pepper in a bowl. Rub both sides of each piece of pork with spice mixture thoroughly. Heat an oven-safe skillet over medium-high heat and pan-sear each piece of pork on both sides until golden brown. (Pan-searing seals in the meat’s juices.)

Transfer pan to oven until pork is completely done, about 6 to 8 minutes for each inch of thickness.

For the Pico de Gallo:
Combine all ingredients.
Garnish plates with arugula, add pork in equal portions and sprinkle ½
cup Pico de Gallo on top. Serve.

CALORIES: 572
FAT: 17 g
CARB: 45 g
PROTEIN: 62 g

SERVES 4

Risotto - Clean Eating

INGREDIENTS:

• 1 pint cherry tomatoes
• 1/4 cup olive oil, divided
• salt and black pepper to taste
• 1 tsp minced garlic
• 1 small onion, diced, divided
• 2 cups diced zucchini
• 1/4 cup fresh lemon juice
• 1 lb Arborio rice
• 2-3 cups fat-free chicken broth
• 18 sea scallops
• 1 bunch parsley, chopped (optional)


INSTRUCTIONS:

Roasted tomatoes – Toss tomatoes in 2 teaspoons oil with a pinch of salt and pepper. Place on non-stick baking
sheet and bake 1 hour at 250ºF.

Zucchini purée – In a medium pan, heat 1 teaspoon oil over medium heat. Add garlic and half the onion and
cook until translucent. Add zucchini and cook 5 minutes. Place all these ingredients in a blender. Add lemon juice
and 1 tablespoon oil and purée. Add salt and pepper to taste. Set aside.

Risotto – Heat 1 tablespoon oil in a medium pot on medium heat and sauté remaining onion until translucent.
Add rice and stir to coat. Add broth 1 cup at a time until absorbed, stirring continually for 20 minutes or until rice
is tender (add more broth if necessary). Once rice is cooked, stir in zucchini purée. Set aside.

Scallops – Heat 1 tablespoon oil in a small pan. Season scallops with salt and pepper and cook both sides until
lightly browned. Add roasted tomatoes and sauté 5 minutes. Place risotto on a plate and top with scallop and
tomato mixture and parsley.

CALORIES: 488
FAT: 14 g
CARB: 68.5 g
PROTEIN: 16 g
Serves 6

GRILLED VEGETABLE KABOBS WITH KEY LIME CHIMICHURRI

A simple trick to add taste without calories is to use vinegars and citrus juices, as in these vegetable kabobs. Just a squeeze of citrus--lemon or lime--on anything, makes food pop!

3 bell peppers, all colors, cut into two-inch pieces
2 portobello mushrooms, cut into quarters
2 zucchini, cut into two-inch rounds
1 red onion, cut in two-inch pieces

Vegetable Rub
Salt and freshly ground black pepper
1/2 tablespoon chili powder
1 teaspoon sea salt
1 tablespoon dried orange rind


Basque-Style Green Sauce
6 garlic cloves, peeled and chopped
3 dried bay leaves
3 key limes (or 6 teaspoons bottled key-lime juice)
1 fresh poblano pepper, coarsely chopped with the seeds left in (optional)
1 fresh serrano chili, coarsely chopped with the seeds left in (optional)
1/2 tablespoon sea salt
1/3 cup finely chopped fresh Italian flat-leaf parsley
1/4 cup finely chopped fresh oregano
1/2 cup finely chopped fresh basil
1/3 cup olive oil

Cover the veggies with the rub and let them rest in a baking dish or large bowl. Preheat the grill. Make the green sauce by combining the garlic, bay leaves, peppers, and sea salt in a mortar and mash with a pestle until a smooth paste is formed. (If you don't have a mortar and pestle, put all the ingredients in a blender along with just a teaspoon or so of vinegar.) Transfer to a mixing bowl and add the parsley, oregano, and basil. Juice the key limes into the bowl. Whisk in the olive oil until well combined. Set aside. Skewer veggies and grill on all sides. Serve over a bed of steamed brown rice and drizzle sauce over the veggies.

Calories: 220
Fat: 11 g
Carbs: 29 g
Protein: 7 g