Detoxifying Sassy Water

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The simple act of making this Sassy Water is to encourage you to drink more water throughout your day. Some people don’t like to drink plain water so, I guess, this jazzes things up a bit. The ingredients are supposed to help reduce bloating and soothe your GI tract.

 

Sassy Water
2 liters water (about 8 ½ cups)
1 teaspoon freshly grated ginger
1 medium cucumber, peeled and thinly sliced
1 medium lemon, thinly sliced
12 small mint leaves. 

Pour the water into a large pitcher or jug. Ideally, this water should be filtered, so that it is as pure as possible. If you don’t want to buy several gallon jugs of water each week, you can invest in an water filter, such as Pur or Brita, in order to ensure that your water is filtered.
Wash the cucumber and spearmint as thoroughly as possible. If your cucumber isn’t organic, it will have a waxy coating on it. This waxy outer coating can be removed by soaking the cucumber in apple cider vinegar and rinsing in warm water, while scrubbing with a rough towel.
 
Peel the brown outer coating of the ginger off with a vegetable peeler and grate. Ginger and spearmint are reported to boost metabolism and help relieve bloating.
 
Slice the cucumber and lemon as thinly as possible. Cucumber and lemon are important ingredients in the sassy water because it is a natural diuretic, and helps the body release stored excess water.
 
Tear the spearmint leaves.
 
Combine all ingredients to the filtered water and mix well.
 
 Put the container in the refrigerator and drink it the following day. In order to have success, the water should be drunk instead of juices, sodas, and other drinks.

 

 

NOTE: Fluid is retained usually due to dehydration, so if you’re better hydrated you can see an improvement in flabbiness and also a reduction in cellulite.

At the same time, avoid sugar, sweeteners, alcohol, caffeine, salt and all processed/refined and starchy foods. They also cause dehydration.

 

Smoked Salmon Wrap

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Salmon is a rich source of omega 3 as well as protein. Couple that with sprouted grain tortilla and fresh arugula and you’ve got yourself a healthy, balanced meal that’s ready in only 5 minutes.
Servings: 2

Here’s what you need:

  • 1 Sprouted grain tortilla
  • 1 Tablespoon low fat cream cheese
  • 4 oz Smoked salmon
  • 1/2 cup Arugula
  • Dash of salt and pepper
  1. Spread the cream cheese evenly over one side of tortilla. Place the salmon in the center of the tortilla. Top with arugula. Add a dash of salt and pepper.
  2. Roll the tortilla and slice in half.

Nutritional Analysis: One serving equals: 175 calories, 6g fat, 12.5g carbohydrate, 3g fiber, and 16.5g protein.

Fish Fillets with Herbs, Zucchini, and Couscous

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Fish Fillets with Herbs, Zucchini, and Whole-Wheat Couscous Recipe

A tangy paste of cilantro and mint adds vibrant flavor to the fish and zucchini.

Prep: 10 minutes
Total: 30 minutes

Ingredients

Serves 4

  • 6 scallions, chopped
  • 1 cup packed fresh cilantro
  • 1/2 cup packed fresh mint
  • 3 tablespoons extra-virgin olive oil
  • 1 tablespoon finely chopped peeled fresh ginger (from one 3/4-inch piece)
  • 3/4 teaspoon ground coriander (optional)
  • Coarse salt and freshly ground pepper
  • 1 zucchini, cut into 3/4-inch-thick spears
  • 4 skinless fillets firm white fish (5 ounces each), such as hake or black cod
  • 1 cup dry whole-wheat couscous

Directions

  1. Preheat oven to 425 degrees. Pulse scallions, cilantro, mint, oil, ginger, coriander, and 1/2 teaspoon salt in a food processor until a coarse paste forms. Season with pepper.
  2. Toss zucchini with 3 tablespoons herb paste in a bowl. Spread onto a rimmed baking sheet. Roast for 5 minutes.
  3. Rub remaining herb paste onto both sides of fish fillets. Push zucchini to edges of baking sheet, and arrange fish in center, leaving about 1/2 inch between each fillet. Roast until fish is opaque and semi-firm to the touch, about 15 minutes. Meanwhile, prepare couscous according to package directions. Serve fish and zucchini over couscous.

Pasta Bean Soup

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It is truly a comfort food and a balanced meal, besides.
 

Prep Time:
5 Min
Cook Time:
25 Min
Ready In:
30 Min
 Ingredients
  • 1/4 cup chopped onion
  • 1 clove garlic, minced
  • 1 tablespoon butter
  • 1 teaspoon olive oil
  • 3 cups chicken broth
  • 1/4 cup uncooked ditalini or other small pasta
  • 1/2 cup canned white kidney (cannellini) beans
  • 1/2 cup canned diced tomatoes
  • 1/2 cup torn fresh spinach
  • 1/4 teaspoon salt
  • Shredded Parmesan cheese

Directions

  1. In a saucepan, saute onion and garlic in butter and oil. Add broth; bring to a boil. Add pasta; reduce heat. Simmer, uncovered, for 10 minutes or until pasta is tender. Add the beans, tomatoes, spinach and salt. Cook 5 minutes longer or until heated through. Serve with Parmesan cheese.

Chicken Quinoa Stir Fry

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Here is a simple, wholesome meal that is ready in 30 minutes – perfect for busy weekday dinners. There’s no reason to hit the take out line when you have this quick and delicious recipe on hand. Eating simple, wholesome meals like this and exercising regularly will get you to your goal weight.
Servings: 4

Here’s what you need:

  • 1 cups cooked quinoa
  • 1 tsp olive oil
  • 1/2 onion, chopped
  • 1 clove garlic, minced
  • 1/2 red bell pepper, chopped
  • 1/2 green bell pepper, chopped
  • 1/2 yellow bell pepper, chopped
  • 1 ear of corn, kernels cut from cob
  • Handful of asparagus stalks, cut into 1 inch pieces
  • 2 cups baked chicken breast, cut into small cubes
  • 1 can of organic black beans, drained and rinsed
  • splash of lemon juice
  • splash of lime juice
  • dash of salt and pepper
  • splash of soy sauce
  • 1/4 cup fresh parsley, finely chopped
  1. Cook the quinoa and set aside. Place a large saucepan over medium heat. Add the oil, onion and garlic. Sauté for about 3 minutes. Add the bell peppers, corn and asparagus, cook until the vegetables are tender. Add the chicken and beans, cook for another 10 minutes, adding the rest of the ingredients.
  2. Place a serving of quinoa on each plate and top it with the vegetable mix.

Nutritional Analysis: One serving equals: 293 calories, 5g fat, 32g carbohydrate, 4.6g fiber, and 29.4g protein.

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Hummus on Toasted Pita Chips

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Ingredients

1 15-oz. can chickpeas, rinsed well and drained

1/3 cup well-stirred tahini

4-5 tablespoons fresh lemon juice (about 2 lemons)

2 tablespoons extra-virgin olive oil, divided

1 large garlic clove, peeled and thinly sliced

fine sea salt

freshly ground black pepper

1-2 tablespoons hot water

8 mint leaves, thinly sliced

TOASTED PITA CHIPS

1/8 teaspoon cayenne pepper

1/8 teaspoon gound cumin

1/8 teaspoon fine sea salt

3 6-inch pitas, cut into eighths

2 tablespoons extra-virgin olive oil

Directions

For Hummus: In the bowl of a food processor, combine chickpeas, tahini, 4

tablespoons lemon juice, 1 tablespoon oil, garlic and 1 1/2 teaspoons salt and a generous grinding of pepper. Blend until smooth. Add water, if desired, to thin hummus to your liking. Transfer to an airtight container and chill for at least 4 hours to allow flavors to blend, then adjust seasonings, if desired.

For Pita Chips: Heat oven to 425′F with rack in middle. Line a baking sheet with parchment paper.

In a small bowl, stir together cayenne pepper, cumin and salt. Spread pita triangles onto baking sheet in a single layer. Bake for 3 minutes. Remove baking sheet from oven; brush triangles with oil and sprinkle with cayenne mixture. Continue to bake until edges of chips are crispy and centers are still soft, about 3 minutes more.

Spread hummus on a plate; drizzle with remaining tablespoon oil and sprinkle with mint. Serve with warm pita chips.

Best Spinach Salad Ever

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The first thing that you’ll notice about this salad is that it tastes amazing. It also doesn’t hurt that spinach is an extremely nutrient-dense food. The recipe calls for raspberry vinegar, which is a flavorful and refreshing alternative to traditional, oily dressing. The fruit and nuts add flavor, fiber and healthy fat.
Servings: 8

Here’s what you need:

  • 8 cups cleaned spinach leaves
  • 3 oranges, peeled, sliced and quartered
  • 2 cucumbers, peeled sliced and quartered
  • 1/8 cup macadamia nuts, coarsely chopped
  • 1/8 cup sunflower seeds
  • 2 Tablespoons poppy seeds
  • 1 cup strawberries, sliced or whole raspberries
  • 1/2 cup white balsamic raspberry blush vinegar
  1. Combined the spinach, oranges, cucumbers, macadamia nuts, sunflower seeds, poppy seeds and strawberries in a bowl.
  2. Add the vinegar and toss well.

Nutritional Analysis: One serving equals: 99 calories, 3g fat, 14g carbohydrate, 2.6g fiber, and 3.5g protein.

Blueberry Flax Pancakes

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Fluffy pancakes with ground flax seed and blueberries for a healthier, fiber filled pancake.

Categories: Breakfast, High Fiber Diet, Vegetarian, High Protein

Here’s What You Need
1/2 cup flax seed meal
1 cup skim milk
1 1/2 cups dry pancake mix
1 cup fresh or thawed frozen blueberries
2 eggs
Instructions
Set a nonstick skillet over medium heat.
In a medium bowl, stir together the pancake mix and flax seed meal.
In a separate bowl or measuring cup, whisk together the milk and eggs.
Pour the liquid into the dry ingredients, and stir just until moistened.
Spoon 1/4 cupfuls of batter onto the hot skillet.
Sprinkle with as many blueberries as desired.
Cook until bubbles appear on the surface, then flip and cook until browned on the other side.
Nutrition Facts
Servings: 4, Calories: 355, Fat: 10.3g, Cholesterol: 107mg, Sodium: 798mg, Carbohydrate: 53.4g, Protein: 13.6g

Healthy Baked Potato with Ratatouille

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Ingredients
2 large russet potatoes
2 cups (about) plus 2 teaspoons kosher salt
1 eggplant
2 tablespoons olive oil
2 large shallots, cut into 1/2-inch pieces
2 garlic cloves, minced
1/2 red bell pepper, seeded and cut into 1/2-inch pieces
1/2 yellow bell pepper, seeded and cut into 1/2-inch pieces
1 large zucchini, cut into 1/2-inch pieces
1/4 cup dry red wine
1/2 pound very ripe tomatoes (about 3), cut into 1/2-inch pieces
Salt and freshly ground black pepper
2 tablespoons thinly sliced fresh basil leaves
1/4 cup grated Parmesan cheese
1/2 cup plain yogurt
3 tablespoons chopped fresh chives
Cooking Instructions

Preheat the oven to 400°F. Spread 2 cups of the salt on a small baking sheet. Pierce the potatoes all over with a carving fork or skewer and set the potatoes atop the salt on the baking sheet. Sprinkle a small amount of the salt over the potatoes as well. Bake the potatoes until a paring knife can be inserted into the middle of the potatoes without resistance, about 45 minutes. Remove the potatoes from the oven and set aside for 3 minutes.

Meanwhile, make the ratatouille: Cut off four sides of the eggplant to remove most of the skin. Cut the eggplant into 1/2-inch pieces. Toss the eggplant pieces with 2 teaspoons of salt in a large bowl. Set aside until juices exude from the eggplant, tossing occasionally, about 15 minutes. Transfer the eggplant pieces to a colander and rinse the eggplant under cold running water; drain well.

Preheat a large deep sauté pan over medium heat, then drizzle with the oil. Add the shallots and garlic and sauté until translucent, about 2 minutes. Add the bell peppers and sauté 1 minute. Add the eggplant and zucchini and cook for 5 minutes, stirring occasionally, or until the eggplant is tender.

Add the red wine then the tomatoes and cook until the tomatoes are soft and broken down, stirring occasionally, about 8 minutes. Season the ratatouille generously to taste with salt and freshly ground black pepper. Stir in the basil and remove from the heat.

Split the potatoes in half lengthwise and crosswise, and gently squeeze open the potatoes.

Preheat the broiler. Spoon the ratatouille into the potatoes, then sprinkle with the Parmesan cheese. Place the stuffed potatoes onto a clean baking sheet and broil until the cheese melts and browns slightly.

Mix the yogurt with the chives in a small bowl and season to taste with salt and pepper. Spoon the yogurt sauce atop the potatoes and serve.

Lime-Spiked Asparagus

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Here’s a real food item for you! If asparagus isn’t a mainstay in your diet, then it’s time you make it one. Asparagus is packed with folic acid, which is necessary for blood cell formation. Fresh squeezed lime makes this dish refreshing and delicious. This recipe only takes 15 minutes, perfect for weekday dinners.
Yield: 2 servings

Here’s what you need…

1 teaspoon olive oil
3 garlic cloves, minced
1 shallot, minced
1 bunch fresh asparagus spears, tough ends trimmed
Juice from 1/2 lime
Salt and pepper, to taste
In a large skillet heat the oil over medium heat. Mix in garlic and shallot, and cook for a couple of minutes. Add the asparagus spears, cook until tender, about 5 to 7 minutes.
Squeeze lime juice over asparagus and season with salt and pepper.
Nutritional Analysis: One serving equals: 80 calories, 2g fat, 8g carbohydrate, 3g fiber, and 3.5g protein.

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