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Categorized as: Nutrition Tips & Recipes

Natural vs Synthetic Nutrients

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Nutrition Tip by-AMBER MEDINA VASQUEZ

Often, the best way to start consuming the necessary vitamins, minerals, antioxidants, and other nutrients is from whole foods in your diet. However, what happens when you cannot get sufficient levels through what you eat? If you are like most people, you turn to dietary supplements. From there, you can choose to purchase synthetic nutrients or natural ones derived from whole foods.
Here’s the difference between natural and synthetic nutrients:
-Natural nutrients: These are obtained from whole food sources in the diet.
-Synthetic nutrients: Also referred to as isolated nutrients, these are usually made artificially, in an industrial process.

The majority of supplements available on the market today are made artificially. They can be taken in pill, capsule, tablet, powder or liquid form, and are made to mimic the way natural nutrients act in our bodies.

To figure out if your supplement is synthetic or natural, check the label. Natural supplements usually list food sources or are labeled as 100% plant or animal-based, organic and/or non-gmo in a dehydrated form.

Delightfully Baked Apples

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Recipe by-MEAGHAN GONZALEZ

Ingredients

* 2 large apples, halved
* 2 tbsp butter, melted
* 2 tbsp bowl sugar, unpacked
* 2 tbsp all purpose or gluten free flour
* 4 tbsp quick oats
* pinch of cinnamon

Directions:

  1. Preheat oven to 350 degrees F
  2. Cut apples in half and remove core and seeds with a small paring knife or spoon
  3. In a bowl, combine butter, brown sugar, flour, oats, and cinnamon. Soon on top of apple halves and sprinkle with more cinnamon.
  4. Put on a cookie sheet and bake for 30 minutes.
  5. Serve warm with a scoop of ice cream if desired.

Turkey Bolognese with Roasted Spaghetti Squash

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Ingredients:

* 3 pound spaghetti squash
* ¼ cup olive oil, divided
* 1 pound ground turkey
* ½ cup carrots, ⅛-inch dice
* ½ cup yellow onion, finely chopped
* 1 teaspoon minced garlic
* 1 cup sliced brown mushrooms
* 3 tablespoons tomato paste
* 28 ounces canned crushed tomatoes
* ¼ teaspoon dried oregano
* 1 teaspoon kosher salt
* ¼ teaspoon black pepper
* ½ cup grated parmesan cheese
* ¼ cup chopped Italian parsley leaves

 

 

Directions:

  1. Place the oven rack in the center position, preheat oven to 400°F  Line a large baking sheet with foil.
  2. Cut spaghetti squash into 1-inch wide rings, scoop out the seeds, and transfer to a baking sheet. Lightly brush rings with olive oil and sprinkle with salt on both sides.
  3. Roast until tender, about 35 to 40 minutes. Cool slightly and then use a fork to remove and separate the strands.
  4. Heat 2 tablespoons olive oil over medium-high heat in a large heavy saucepan.
  5. Add ground turkey, break the meat up into smaller chunks. Brown the meat, stirring occasionally, about 5 to 7 minutes. Transfer cooked meat to a medium-sized bowl.
  6. Turn heat down to medium-low and add 1 tablespoon of olive oil to the pan.
  7. Add carrots and onions, stir and cook until the vegetables begin to soften, 4 to 5 minutes. Add garlic and cook for 1 minute. Add sliced mushrooms and cook for 2 minutes. Add the tomato paste and cook for 1 minute.
  8. Add the browned meat, crushed tomatoes, oregano, salt, and pepper then stir well to combine.
  9. Simmer the sauce over medium-low heat. Cover the pan, leaving a small opening for steam to escape.
  10. Cook sauce until the meat is tender and the flavors have melded, at least 30 minutes to 1 hour, stirring every 10 minutes. Add some water if the sauce starts to look dry.
  11. Top roasted spaghetti squash with turkey bolognese sauce and garnish with grated Parmesan cheese and parsley.

    From ~ The Recipe Critic

 

Seared Salmon

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Ingredients:

  • 4 salmon portions skin-on
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 teaspoons extra virgin olive oil
  • 4 tablespoons fresh lemon juice
  • 8 cloves garlic crushed
  • 2 tablespoons finely chopped fresh dill

Directions:

  1. Season salmon portions with salt and pepper.
  2. Heat a large heavy skillet over medium-high heat. Add in olive oil and heat 30 seconds.
  3. Place salmon portions into the skillet, starting with the skin side up. Sear 3 to 4 minutes, then flip over and sear the other side 3 more minutes.
  4. Move salmon to one side of the pan. Pour lemon juice into empty area of skillet and in garlic cloves and saute 60 seconds.
  5. Spoon garlic lemon juice over salmon and cook until fish is cooked through and flakes easily with a fork.
  6. Sprinkle fresh dill on top of salmon portions and serve immediately. Garnish with lemon slices if desired.

First Post Workout Meal

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Are you making the most of your first post-workout meal? By consuming the right nutrients after your workouts, you improve your body composition, performance, and overall recovery.
The benefits of good post-workout nutrition include:

*Less muscle soreness
* Improved ability to utilize body fat
* Increased ability to build muscle
* Improved immune function
* Improved recovery
*Improved bone mass

Make sure to have a balance between your proteins, greens, and healthy carbs, especially when eating to fuel your body!

Chicken Salad & Marvelous Mayonaise

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Ingredients:

  • 1lb Boneless, skinless chicken breast cooked and shredded
  • 3/4 cup celery, minced
  • 1 Red bell pepper, chopped
  • 1 Garlic clove, minced
  • 4 Green onions, thinly sliced
  • 1/4 cup lemon juice
  • 1/4 cup Marvelous Mayonnaise
  • 1 Tbs All purpose seasoning
  • 1/2 Cup chopped parsley
  • 8 Cups greens (watercress, baby greens, spinach etc.)

 

Instructions:

  1. Mix all ingredients together in a large bowl (except greens)
  2. Spoon the chicken mixture over a bed of greens just before serving

 

Marvelous Mayonnaise

Ingredients:

  • 2 Garlic cloves
  • 1/2 tsp dried mustard
  • 2 Egg yolks
  • 2 Tbs lemon juice
  • 2 Tbs apple cider vinegar
  • Cayenne to taste
  • 1 Cup flaxseed oil

Instructions

  1. Combine the garlic, egg yolks, lemon juice, vinegar, and cayenne in a food processor or blender
  2. With the machine running, slowly drizzle in the oil until the mixture thickens into mayonaise
  3. Keep refrigerated

Varying Your Protein Sources

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Stuck in a protein rut?  When it comes to met and fish as a protein source, it’s always good to vary it throughout the week.  Different sources of protein contain different essential vitamins and nutrients.  Red meat is rich in vitamin B12 and iron whereas fish is high in omega 3 fatty acids.  The photo above shows how different protein sources stack up against each other and can help you think about including a meat or fish that you wouldn’t usually choose in your meals for this week.

Recipe: Coconutty Meatballs

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Ingredients:

  • 1lb Ground Turkey
  • 1 Onion
  • 2 Garlic Cloves, minded
  • 1 Egg, beaten
  • 4 Tbs. plus 1/2 cup coconut milk, divided
  • 1 tsp. ground cumin
  • 1 tsp. group coriander
  • 1/4 tsp. cayenne
  • 1/2 tsp. salt
  • 3 tbs. fresh cilantro, chopped

Instructions:

  1. Preheat broiler
  2. In a large bowl, mix turkey, onion, garlic, egg, four tbs. coconut milk, cumin, coriander, cayenne, and salt
  3. Form into golf ball size meatballs and place on a nonstick broiling pan
  4. Broil until meat is browned and no longer pink inside
  5. Remove meatballs onto a serving dish and discard fat
  6. Pour remaining coconut milk into a pan, making sure to dissolve all browned residue
  7. Add cilantro, stirring until blended; pour over meatballs or serve in a bowl on the side