Herbed Green and Wax Beans

  • 4 thyme sprigs
  • 4 parsley sprigs
  • 1 bay leaf
  • 1 cup water
  • 1/2 lb green beans, trimmed
  • 1/2 lb fresh yellow wax beans, trimmed
  • 1 tablespoon extra-virgin olive oil
  • 1/2 teaspoon butter, softened
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Tie thyme, parsley and bay leaf together with twine.  Place a large skillet with 1 cup water.  Bring to a boil; cook 1 minute.  Add beans; cover, reduce heat, and simmer 8 minutes or until crisp-tender.  Drain well; discard herbs.  Place beans in a bowl.  Add oil and remaining ingredients; toss well to coat.

So why is it called the Sardine Diet?

You’ve heard Bruce talking about this all over the gym.

People look at him (usually with disgust) and think….SERIOUSLY???…Sardines?

Well, here are the facts!!  So, choose for yourself if sardines are worth it….

Nutrition
Sardines are loaded with nutrients such as vitamins and minerals that are vital for overall well being. Besides being an important protein source, sardines contain high amount of other nutritional elements given below:

Omega 3 Essential Fatty Acids: These nutrients play a crucial role in protecting the heart from various diseases. These unsaturated fatty acids help to increase good cholesterol, lower high blood pressure, as well as prevent formation of blood clots, which has been often linked to heart attacks. Omega 3 essential fatty acids help to improve skin texture and prevents wrinkle formation, thereby keeping the beauty of the skin intact for years to come.

Vitamin D: Sardines are rich in vitamin D, which helps to absorb calcium. In other words, vitamin D is very essential to maintain healthy blood calcium levels that form the basis for proper bone growth.

Vitamin B12: For a healthy nervous system, intake of vitamin B12 is very much essential. Sufficient intake of vitamin B12 boosts energy levels. Your body needs to absorb vitamin B12 to produce healthy blood cells.

Calcium: The calcium in sardines work to keep the bones healthy. In order to maximize bone strength, along with exercise, sufficient calcium intake is equally important. Calcium deficiency is the main reason behind development of bone diseases such as osteoporosis.

Phosphorus: Sardines are one of the few foods rich in phosphorus. This is one of the sardines health benefits that cannot be neglected. Phosphorus maximizes the kidney’s ability to excrete waste properly. Also, for normal teeth and bone formation, it is essential to eat phosphorus sources such as sardines.

THE SARDINE DIET  www.thesardinediet.com

Weight Control
An added advantage of sardines is that they are low in calories, which means, they can be always included in a weight control diet. Intake of sardines can help to increase consumption of omega 3 fatty acids which boosts metabolic rate, necessary for weight loss. Carb-conscious dieters wanting to cut weight, will definitely benefit from sardines diet.

Are Canned Sardines Healthy?

Today, canned sardines available in the market are a great natural source of omega 3 fatty acids. Those wanting to munch a healthy snack can buy canned sardines. Sardines that come with olive oil or tomato sauce is a healthy way to satiate your hunger pangs. These portable foods are a blessing in disguise for the busy working class. If you are on the look out for a healthy heart fish, convenient to prepare and eat, buying canned sardines are the best option.

On the whole, sardines are good for the joints, skin and even memory. Sardines health benefits clearly indicate why it is necessary to include them in your diet. The nutritional value of sardines is what makes them an indispensable part of a healthy diet, something that is all the more reason we should consume this delicious fish. So if you were actually wondering, are sardines healthy for you, now you know better.

Basic Healthy Grilling Tips

1.  Cube or slice meat into smaller portions to speed cook time, SIZE MATTERS.  Or, you can use a quick-cooking option such as shrimp or fish for your meat.

2.  The faster foods are cooked, the less likely they are to develop dangerous charring.  THE SHORTER THE COOK TIME, THE BETTER.

3.  Move your food to a cooler part of the grill while flare ups simmer.

4.  Reduce your exposure to carcinogenic compounds.  GRILL SOMETHING OTHER THAN MEAT. Opt for low or no-protein peaches, plums, tomatoes, eggplant, corn or breads.

5.  You want to avoid burning but not rip the meat apart.  FLIP AT THE RIGHT TIME. Give it a gentle tug; its ready to flip when it comes loose without pulling.

6.  Keep your grill rack spick-and-span to prevent other bits from causing flare-ups.  CLEAN THAT GRILLING MACHINE!!

Tortilla Egg Rolls

  • 2 small whole wheat tortilla’s or pita bread
  • 8 vine-ripened cherry tomatoes, broiled or oven-baked, to serve
  • 1 scallion, finely chopped
  • 2 sun-dried tomatoes in oil, finely chopped
  • 4 eggs (or just egg whites to eliminate extra fat), slightly beaten
  • 2 tbsp milk
  • salt and freshly ground pepper

Filler:  1 tbsp unsalted butter, 1tsp olive oil, 1/4 red bell pepper (seeded and diced).

  1. Heat the butter and oil on a heavy-based saucepan, and the bell pepper, scallion and sun dried tomatoes and cook or 5 minutes.
  2. Mix together the eggs and milk, season well, then pour into the pan.  Using a wooden spoon, stir the egg constantly but gently to ensure it doesn’t stick.  Cook for about 2-3 minutes until the scrambled egg is semisolid but creamy.
  3. Meanwhile, warm the tortillas in an oven or dry skillet, then spoon the egg on top and roll up.

Serve with the broiled tomatoes.

Thai Coconut Shrimp

WITH BROWN RICE PASTA

  • 8oz dry brown rice noodles or pasta of your choice
  • 2 cups broccoli florets
  • 2/3 cups light coconut milk
  • 1tbsp tomato paste
  • 3 tbsp natural peanut butter with sea salt
  • 1 tsp ginger, ground
  • 4 cloves garlic minced
  • 1/4 tsp red pepper flakes
  • juice 1/2 lime
  • 1 red bell pepper, sliced into thin strips
  • 1 cup bean sprouts
  • 24 medium raw shrimp, peeled, de-veined, and rinsed under cold running water.
  1. Bring 2 medium pots of water to a boil over high heat.  In one pot, cook pasta according to package directions, then rinse with hot water to ensure pasta doesn’t get sticky when left to stand.  Fluff pasta with your fingers or a fork to further de-clump noodles, the set aside.  In the second pot of boiling water, add broccoli, cover, turn head down to low and simmer for 5 minutes.  Drain and set aside.
  2. Meanwhile, in a bowl, add coconut milk, tomato paste, peanut butter, ginger, garlic, pepper flakes and lime juice.  Use a fork or whisk to thoroughly combine.
  3. Simmer coconut mixture, bell pepper, and bean sprouts in a nonstick pan over medium-low heat for 5 minutes, stirring often to prevent clumping.  Add shrimp and cook for another 2 minutes, then flip shrimp over and continue to cook for a final minute.
  4. Toss noodles and broccoli with coconut-shrimp mixture and serve piping hot!!!

Sassy Egg Salad

Lets eat it clean with this great alternative to the typical egg salads you’re used to!!

Give it a try!  Awesome source of protein; little high in sodium but better than your norm!

Ingredients

• 1/4 cup  fat-free cottage cheese
• 1 Tbsp  skim milk
• 1 tsp  mustard
• 4 hardboiled egg whites, diced
• 1 hardboiled yolk
• 2 Tbsp  chopped green onion
• 2 Tbsp chopped celery
• Dash curry powder
• 1/4 tsp sea salt

Preparation

  1. Whip cottage cheese and milk until smooth in medium-sized mixing bowl.
  2. Blend remaining ingredients except egg whites with cottage cheese mixture.
  3. Add diced egg whites to cottage cheese mixture. Mix well.

Grilled Chicken Breast with Shiitake Mushroom Vinaigrette

Ingredients

  • 5 large shiitake mushrooms, stems removed
  • 6 tablespoons canola oil
  • Salt and freshly ground black pepper
  • 1 teaspoon whole-grain mustard
  • 3 tablespoons balsamic vinegar
  • 3 tablespoons extra-virgin olive oil
  • 4 tablespoons finely chopped flat-leaf parsley, plus torn leaves for garnish
  • 4 bone-in, skin on chicken breasts (about 8 ounces each)

Directions

Heat the grill to high.

Brush both sides of the mushroom caps with 4 tablespoons of the canola oil and season with salt and pepper. Place on the grill, cap side down and grill until golden brown and slightly charred, 4 to 5 minutes. Turn the mushrooms over and continue cooking until just cooked through, 3 to 4 minutes longer. Remove from the grill and coarsely chop.

Whisk together the shallots, vinegar, extra virgin olive oil and parsley in a medium bowl until combined and season with salt and pepper. Add the mushrooms and stir to coat. Let sit at room temperature for at least 15 minutes before serving.

Brush both sides of the chicken with the remaining canola oil and season with salt and pepper. Place on the grill, skin side down and grill until golden brown, 4 to 5 minutes. Flip over, reduce the heat of the grill to medium, close the cover and continue grilling until just cooked through, about 7 minutes longer. Remove chicken from the grill and let rest 5 minutes before serving. Serve 1 breast per person topped with some of the shiitake vinaigrette. Garnish with parsley leaves.

Sardines Are Good for Cardiovascular Health, Memory, Joints, Skin and Energy Level

Sardines, a tiny, sleek and silvery canned fish, are one of the few foods that contain Coenzyme Q10 (CoQ10), a nutrient found the body’s cells. In a nutshell, it’s believed to have antioxidant properties and is said to enhance physical energy. Studies have also found that CoQ10 benefits those with cardiovascular diseases, particularly hypertension and congestive heart failure. In addition to CoQ10, these little nutritional powerhouses are also ample sources of vitamin B12, selenium, omega-3 oils, protein, phosphorus and vitamin D.

Some folks have long been aware of the health benefits of eating sardines. In a 1984 issue of the Town & Country magazine, James Villas wrote an article entitled “The Unsung Sardine” in which he said that “ounce for ounce, sardines provide more calcium and phosphorus than milk, more protein than steak, more potassium than bananas, and more iron than cooked spinach.”

Today, a growing number of health care providers and nutritional experts are consistently touting the benefits of CoQ10, omega-3 oils, selenium, and vitamins B12 and D when it comes to cardiovascular health, memory, joints, skin and energy levels.

So go out and get your sardines, packed in WATER and watch your waistline melt away…

Herb Grilled Turkey Breasts

Serves 4       TOTAL TIME 30 MINTUES

  • 1 lemon
  • 1 large Tomato, chopped
  • 1 cup bulgur
  • 1/4 cup loosely packed fresh parsley leaves, chopped
  • 1Tbsp chopped fresh oregano leaves
  • 1 Tbsp chopped fresh mint leaves
  • 2 tsp olive oil
  • 1 lb turkey breast cutlets
  1. prepare outdoor grill or grill pan for direct grilling over medium heat.  From lemon, grate 1/4 tsp.  peel and squeeze 2 Tbsp juice.  In a small bowl, stir together 1 Tbsp juice and tomato, set aside.
  2. Prepare bulgur.  In 3 QT saucepan, heat 2 cups water to boiling on high.  Stir in bulgur and reduce heat to low, cover and simmer about 15 minutes or until all liquid has been absorbed.  Stir in parlsey, 1/8 tsp salt, 1/8 tsp ground black pepper, lemon peel, and remaining lemon juice.
  3. Meanwhile, in a small bowl, combine oregano, mint and oil.  Pat cutlets dry, rub with herb mixture on both sides.  Sprinkle with 1/4 tsp salt and 1/4 tsp freshly ground pepper to season both sides.  Grill Turkey 3-4 minutes or until no longer pink throughout, turning over once.  Top Turkey with tomato, serve with bulgur.

WHAT IS BULGUR? it is a form of wheat that is cleaned, dried and ground into a grain. – HIGH in fiber, low in fat and an EXCELLENT source of protein!

Fresh Fruit Kabobs with Almond Creme

Serves 4

8 12 inch skewers

KEBOBS:

  • 2 kiwis each cut into 4 rounds
  • 16 raspberries
  • 16 blackberries
  • 1/2 pint strawberries
  • 1 star fruit, cut into 8 slices

ALMOND CREME:

  • 3/4 cup plain whole-milk yogurt
  • 1/4 cup heavy cream
  • 1 1/2 tablespoons granular sugar substitute
  • 1/2 teaspoon almond extract
  1. On each skewer threat 1 kiwi slice, 2 raspberries, 2 blackberries, 1 strawberry, and 1 star fruit slice.
  2. In a medium bowl, wisk yogurt, heavy cream, sugar substitute, and almond extract.  Pour into serving dish.

Serve kebobs with dipping sauce.