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super bowl 2013 rotator

This year I am SUPER excited for the Superbowl, my home team, the San Francisco 49ers, are playing (and going to WIN!). Not only that, but I love a good football party. Sharing time with people you enjoy, delicious food, and unforgettable commercials – its always a good time.

Unfortunately, along with the fun of the party comes lots of calories and sitting (not really a winning combination).  According to an article in the USA Today, Super Bowl parties are second to Thanksgiving when it comes to the number of calories consumed.  If we are not careful, we could eat our daily intake of calories, doubled, during one super bowl game.

DO NOT FEAR!!!!

I have created a healthy, happy superbowl guide to help you. Below are my choice football party recipes and a workout to get you game day ready. You might be surprised how delicious choosing a healthier celebration feels and you’ll feel so good you’ll have ample energy for the after parties.  These resources you can prepare a game day plan that wins all around. Have fun, be safe, and GO NINERS!

Caroline’s Healthy, Happy Superbowl Guide.

SuperBowl Recipes. Plan ahead and cook up a few nutritious recipes so that you have something healthy to serve at your party. Here are a few of my favorites:

kale_3

Caroline’s Crispy Kale Chips

Ditch the Doritos and put out a bowl of these (healthy) bad boys instead. To make them, simply wash kale, dress with olive oil and a bit of sea salt, and roast in the oven until crunchy and crispy.

Prep time:  10 mins

Cook time:  20 mins

Total time:  30 mins

Ingredients

1 large bunch of kale (I used the curly kind)

1 tablespoon olive oil

sea salt

Instructions

  • Preheat oven to 300 degrees F.
  • Wash kale, remove the inner rib or stem, and tear into chip-size pieces. Make the pieces a little larger than you want the chips because they will shrink.
  • The kale must be thoroughly dried. I ran it through a salad spinner, laid it out on paper towels for 5 minutes, and then ran it through the spinner once more.
  • Put the kale pieces in a gallon plastic baggie and add the olive oil. “Massage” the kale to ensure that each piece has a coating of oil.
  • Arrange the kale in a single layer on a large baking sheet lined with parchment paper (or you can place them right on the sheet). You may need a to use more than one sheet or bake in batches.
  • Sprinkle with sea salt. Use a bit less than you think you need because the kale shrinks and the salt intensifies.
  • Bake for about 20 minutes, until the kale is crisp and slightly browned.
  • Enjoy!

Notes

If the chips last more than 5 minutes (mine never do) you can store them for 2 days in an airtight container or bag. Make sure they are cooled thoroughly before storing.

sweet-potato-fries-31

Baked Sweet Potato Fries with Rosemary  ( adapted from FeedMePhoebe)
Makes 2-4 servings

Ingredients
1 large sweet potato (about 1 pound)
2 tablespoons olive oil
2 tablespoons loosely packed fresh rosemary leaves
1/2 teaspoon sea salt
1/2 teaspoon paprika

1. Preheat the oven to 450 degrees F. Line a baking sheet with parchment paper.

2. Toss the sweet potatoes in a large mixing bowl with the olive oil, rosemary, salt, and paprika until well incorporated.

3. Arrange the sweet potatoes on the baking sheet in an even layer. Bake in the middle of the oven for 20 to 30 minutes, redistributing once during the cooking process, until browned and crispy. Allow to cool slightly – they will get even crisper and firmer as they come to room temperature.

Serve the fries alongside ketchup, lemon aioli, and perhaps a turkey burger, if you’re feeling frisky.

Eat-Clean-Vegetarian-Chili

Root Vegetable and Black Bean Chili (Gluten/Dairy Free from FeedMePhoebe)
Makes 10 servings

This chili is the perfect earthy blend of sweet and spicy. If you want to get even more rich flavor out of the vegetables, roast them until they are nice and caramelized and then add them to the stew. You’ll cut down on your stove-top cook time, and the extra step is worth it. If you can’t find chile negro any mild dried chili will work here.

Ingredients
2 ounces dried chile negro
4 cloves garlic, minced
1 bunch cilantro
Olive oil
2 large onions, diced
4 large carrots, peeled and diced
Sea salt
2 tablespoons ancho chili powder
2 tablespoons cumin
1 tablespoon oregano
3 28-ounce cans fire roasted tomatoes
1 sweet potato, peeled and diced
4 small parsnips, peeled and diced
4 cans black beans, rinsed and drained

1. Place the chiles in a bowl and submerge in boiling hot water. Soak for at least 20 minutes, up to an hour. Remove the chiles from the water, reserving the liquids. Rinse off the seeds and skin and discard along with the stems. Place the cleaned chiles in a small food processor along with 1/2 cup of roughly chopped cilantro stems, the garlic, and 1/2 cup of soaking liquids. Puree until you get a fine paste, adding more liquid as necessary.

2. Meanwhile, heat 2 tablespoons of olive oil in a large lidded Dutch oven over a medium-high flame. Saute the onion and carrots until soft, about 5 minutes. Add the chili powder, cumin, oregano, and 1 teaspoon of salt. Cook until fragrant, about 2 minutes. You want the spices to get nice and toasted. Carefully pour in the tomatoes and bring to a simmer.

3. Add the sweet potatoes, parsnips, black beans, black chile paste, and remaining soaking liquid. Stir to combine and bring to a simmer, adding one or two cups of water if necessary. You want a soupy consistency, as the chili will thicken as it simmers.

Simmer, partly covered for 20 minutes, until the potatoes and parsnips are tender. Season with salt and cayenne pepper to taste. Simmer 5 minutes more. Ladel the chili in bowls and serve!

Brownies

Winning Brownies (Click HERE to get the recipe from the Gracious Pantry. )

What-Rules-Football

Superbowl Fitness: Caroline’s “Get in the Game WORKOUT CHALLENGE” 

Fuel your SuperBowl Sunday with POWER by getting your workout in before the first commercial. The below drills are designed to work on your strength, speed, stamina, and agility while burning calories and boosting energy. It’s a challenging series – as always, please check with a doctor before beginning any new exercise routine. And note: *You DO NOT need a football or access to a football field for these workouts. Just a positive attitude, a bottle of water, and some space! ; )

Running/Jogging Warm Up Drills. 10 minutes.

  • Easy jog 5 minutes
  • Walking Lunge. 20-30.
  • Butt kicks (kick your heel towards your butt)
  • Squat with side shuffle 1 minute
  • High Knees 1 minute
  • Plank with mountain climber knees 1 minute

“Make a Tight End”

Do 20-30 reps of each move. Work on keeping good form and strengthening your legs, core, and balance.

  • Basic Hip bridge. Laying on back bridge hips up into the air.
  • Squat with straight arms out in front of you. Focus on keeping shoulders down and core engaged.
  • Forward single leg lunge with knee raise (add hop if feeling feisty!). Do reps on one leg and switch.
  • Single leg side lateral lunge. Lunging one leg to the side keeping the other straight. Option to add a knee raise towards chest.
  • Plie squat with inner thigh slide. Squat with legs wide and toes pointed outward, bring heels together when you stand and separate legs wide to squat again.

Penalty ABS.

Perform each move for 1 minute with 15 seconds rest in-between.

  • V Ups.
  • Bicycle Crunch
  • Plank
  • Superman
  • Pushup

Cardio BURST: TOUCHDOWN 

Do each move for 1 minute with 30 seconds rest in-between.

  • Burpees. Feel free to add a pushup or squat jump!
  • “Football” run. Also known as “fast feet” : shake your booty and move feet out and in.
  • Squat hops with “touch down” arms. Squat and jump off ground reaching your arms up in the air in a “touchdown” signal.
  • Suicides. Sprint out 10-20 yards, squat and touch ground, sprint back ( you can also use distance measure like light poles, street meters)

Once through the circuit is GREAT – you can also repeat the above 2-3 times and go home with a longer workout.

This challenging all-levels circuit works the entire body, doesn’t require any equipment, and includes the perfect mix of strength and cardio exercises. It’s a winning combination – you’ll feel like such a rockstar when you’re done you might need your OWN halftime show. Leave a comment below if you  complete the above challenge and let me know how it went. Cant wait to congratulate you on your efforts!

Wishing you a safe and fun SuperBowl celebration. Now get focused, put on your game face, and get ready to “BRING IT”. Im positive you’ll have a healthy, happy Superbowl. TOUCHDOWN!

GO 49ers!

Caroline

P.S. There is still time to DONATE to CYCLE for Survival fundraiser and the Memorial Sloan Kettering Center. This is my third year riding in Cycle for Survival and I truly feel the event has a tangible, powerful impact on those who are affected by rare cancers. My goal is to get as many people as possible to donate $2 dollars to 1.) Raise awareness of the cause and 2.) Raise money for rare cancer! If you would be open to lending your support, you can donate to my ride HERE. Thank you for all of your help in doing good things in the world!  

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Labor Day is all about parties: pool parties, neighborhood parties, parties at the park, and NOOOO labor! Its a great time to enjoy some sunshine and rest up before the fall season starts. All the festivities can make it challenging to make healthy choices,  but with a little knowledge and pre-planning you can have a fun and feel GREAT once Tuesday comes. Here are my top tips on how to celebrate a HEALTHY Labor Day!

Caroline’s Tips for a Healthy Labor Day Celebration

Celebrate with Movement. Make activities and exercise part of your holiday. Grab your friends for a hike, go on a scenic bike ride, or cool off in the pool with a game of water polo. At a BBQ or a labor day party? Get up and play volleyball, badminton, or any other fun yard game. No games on hand? You can always start up a dance party and show everyone your awesome moves. Make movement one of the ways you CELEBRATE. You’ll burn calories, get your heart pumping, and have quality fun time with your friends.

Eat First. Seems silly to eat before you’re going someplace to eat, but it can really help. If you have a healthy snack before you go to any social gathering you are less likely to overeat or make poor choices.  With a snack in your stomach, won’t be famished and start eating the first thing you see. Instead, you can focus on the social aspect of the party, have fun, and catch up with your friends.

Stay Hydrated and have water on HAND! Its important to remember to hydrate (always!) but especially on hot days outside. Carry water with you and have enough on hand to keep you well hydrated. When you first go to a party, grab a glass of water and refill it often. Having that glass of water will keep your hands busy and may also prevent you from over-indulging in alcoholic or calorie-laded drinks. Alcohol can weaken our intentions for healthy living. We tend to overeat or make poor choices after a few drinks.  Im ALL for having a good time, but remember: Moderation is KEY in enjoying a healthy holiday (and helping you feel better come Tuesday!) Stay hydrated and you should feel fabulous during your day off.

Establish a buffet strategy. Buffets can be the bullies of healthy diets: they are intimidating and often make you do things you don’t want to do. Its a good idea to plan a food table strategy and to view all the food options before digging in. When you’re filling your plate focus on loading up on fruit, veggies, lean protein, and healthy fat. If you see a treat that you really want, allow yourself a small sample or share it with a friend. Indulging in a favorite treat is fine – just watch your serving size!

Don’t come empty handed. Offer to bring your own healthy dish to the celebration. Not only will you win points with the hostess, but also you’ll know that no matter what, there will be at least one thing  good for you to eat. Veggies with hummus or seasonal fruit platters are my favorite healthy party dishes.

Socialize. Step away from the food table and instead focus on socializing with other people! Once you’ve filled your plate, challenge yourself to talk to at least five different people before you can go back for more. This simple strategy will help you focus less on the food and more on the people. And who knows, once you start enjoying the people around you, you may  realize you aren’t actually hungry for that second helping of pasta.

Remember, just because the invitation says party, it doesn’t mean it’s an invitation to overindulge. If you plan ahead and come prepared you’ll be able to have a fun, healthy, memorable Labor Day. Holidays are about spending time with those you love and LIVING IT UP. So move, eat, celebrate,and ENJOY for me!

Whats one fit way you’ll be celebrating Labor Day in a healthy way? Leave a comment below with one nutritious recipe or fun activity that you plan on enjoying monday. Cant wait to read all your ideas for staying healthy and fit on your day off!

Here’s one that I’ll be trying, thank you COOKING LIGHT! Cant wait to read what you’ll be cooking up 🙂

Summer Peach and Tomato Salad

Summer Peach and Tomato Salad Recipe

Simplicity has never looked so beautiful. A stunning combination of skin-on peaches and heirloom tomatoes of various colors, sizes, and shapes creates a sweet-savory salad that pairs well with grilled pork.

  • YIELD: 4 servings (serving size: 1 cup)
  • TOTAL:19 Minutes
  • COURSE: Salads, Side Dishes/Vegetables

Ingredients

  • 1/4 cup thinly vertically sliced red onion
  • 1/2 pound ripe peaches, pitted and cut into wedges
  • 1/4 pound heirloom beefsteak tomatoes, cut into thick wedges
  • 1/4 pound heirloom cherry or pear tomatoes, halved
  • 1 tablespoon sherry vinegar
  • 1 1/2 teaspoons extra-virgin olive oil
  • 1 teaspoon honey
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 1/4 cup (1 ounce) crumbled feta cheese
  • 2 tablespoons small basil leaves or torn basil

Preparation

1. Combine first 4 ingredients in a large bowl.

2. Combine vinegar, olive oil, honey, salt, and pepper in a small bowl, stirring with a whisk. Drizzle vinegar mixture over peach mixture; toss well to coat. Sprinkle with cheese and basil.

Nutritional Information

Amount per serving

  • Calories: 75
  • Fat: 3.5g
  • Saturated fat: 1.3g
  • Monounsaturated fat: 1.6g
  • Polyunsaturated fat: 0.3g
  • Protein: 2.1g
  • Carbohydrate: 9.9g
  • Fiber: 1.7g
  • Cholesterol: 6mg
  • Iron: 0.4mg
  • Sodium: 156mg
  • Calcium: 47mg

Other things to help you live it up the healthy way this Labor Day:

Cant wait to read your comments and hear how you’ll be healthy and active this September 5th! The more recipes and workouts the merrier – leave em below and Ill see you for another workout soon!

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