High-Protein Lunch With No Meat

Buffalo Chickpea Salad Sandwich

Chickpeas mashed with Greek yogurt and cheese are make a cool vegetarian alternative to chicken salad or egg salad. It also kind of tastes like hummus, but better.

Per one serving: 377 calories, 22 grams protein

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Prep time:  Total time:  

Serves: 4
This vegetarian Buffalo Chickpea Salad Sandwich is light, easy to make, and has a bite!

INGREDIENTS

  • 2 (15 ounce) cans chickpeas (garbanzo beans), drained and rinsed
  • ½ cup nonfat Greek yogurt
  • ½ cup bleu cheese
  • 1-2 celery stalks, chopped
  • 3 tablespoons hot sauce, such as Frank’s
  • ½ teaspoon kosher salt
  • ¼ teaspoon black pepper

 INSTRUCTIONS

  1. Place all of the ingredients in a large bowl and mix well.
  2. Using a potato masher or the back of a wooden spoon, mash the chickpeas until they are mostly broken down. It’s okay to leave some whole.
  3. Serve on bread with some spinach or lettuce, on top of a bed of greens, or in a wrap. Enjoy!

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Kindly shared from http://happyhealthymama.com/buffalo-chickpea-salad-sandwich.html

A Healthy Breakfast Recipe That Doesn’t Suck

Spinach and Prosciutto Frittata Muffins

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These tasty bake-and-take egg cups are packed with protein. Make them on a Sunday, then heat and eat all week.

TOTAL TIME: PREP: COOK: LEVEL: Easy | SERVES: 6

Ingredients

  • 6 large eggs
  • 1/2 c. milk
  • 3/4 c. soft goat cheese, crumbled
  • 5 oz. baby spinach, wilted and chopped
  • 1/2 c. roasted red pepper, diced
  • 2 oz. prosciutto, sliced into ribbons

Directions

  1. Preheat oven to 350 degrees F. Spray 12-cup muffin pan with nonstick cooking spray.
  2. In large bowl, beat eggs, milk, 1/4 teaspoon salt and 1/8 teaspoon black pepper. Stir in cheese, spinach and roasted red pepper.
  3. Divide batter among muffin-pan cups (about 1/4 cup each), top with prosciutto and bake 20 to 25 minutes or until just set in the center.
  4. Cool on rack 5 minutes, then remove from cups. Serve warm. Can be refrigerated up to 4 days; microwave on High 30 seconds to reheat.

Nutrition Information (per serving): About 155 calories, 13 g protein, 4 g carbs, 10 g fat (4 g saturated fat), 1 g fiber, 520 mg sodium.

Shared from http://www.goodhousekeeping.com/food-recipes

Healthy Salmon Recipe That Is Simple and Delicious

Creamy Lemon Garlic Salmon Piccata from Cafe Delites

Chicken piccata ain’t got nothing on this salmon piccata. Filled with capers, lemons, and cream, it’s super zesty and decadent.

To break it down….this sauce is filled with so much flavour, you won’t know what to do with yourself. The amount of pleasure that has come from those I’ve tested this recipe on is pretty entertaining. Moans, gasps, licking lips, fighting over the next bite. It’s the stuff genuine food bloggers live for.

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Creamy Lemon Garlic Salmon Piccata is a classy yet easy salmon recipe you’ve been waiting for, with a delicious creamy caper lemon sauce!

Servings: 4
Author: Karina – Cafe Delites
Ingredients

  • 4 x 170g | 6 oz skinless salmon fillets
  • Salt and pepper , to taste
  • ¼ cup flour (OPTIONAL)
  • 2 tablespoons unsalted butter
  • 1 tablespoon olive oil
  • 4 medium garlic cloves , minced
  • ⅓ cup dry white wine*
  • 1 cup low-sodium chicken stock/broth (fat free if you can find it)
  • 1-2 level teaspoon cornstarch (or corn flour)
  • 3-4 tablespoons fresh lemon juice (adjust to your tastes)
  • 4 tablespoons rinsed and drained capers
  • 1/2 cup reduced fat cream (or heavy cream)*
  • 2-4 tablespoons coarsely chopped parsley , to serve
  • Lemon slices , to serve

Instructions

  1. Season both sides of salmon fillets evenly with salt and pepper. Add ¼ cup of the flour to a shallow dish; dredge the salmon in the flour to evenly coat. Shake off excess.
  2. Melt 1 tablespoon of butter in a large nonstick pan or skillet over medium-high heat. Add 1 tablespoon oil and swirl to mix through the butter. Add salmon; sauté 4 minutes on each side or until just cooked to your liking. Transfer salmon to a warm plate; tent with foil and set aside.
  3. Add remaining 1 tablespoon butter (or oil) to pan and melt. Add the garlic; sauté for a further minute until fragrant. Add wine; bring to a boil scraping any browned bits off of the bottom of the pan. Cook until liquid almost evaporates, stirring occasionally. Add ¾ cup stock/broth to the pan along with the lemon juice; bring to a boil and cook for a further minute.
  4. Mix 1 teaspoon of cornstarch (or cornflour) with 2 tablespoons of the reserved broth, whisking well to combine. Pour the mixture into the pan, stirring through the liquid to create a sauce. Cook for 1 minute or until slightly thickened. If it’s not thick enough, mix the remaining cornstarch with the remaining broth and add to the centre of the pan. Stir in the cream and remove from heat and add the capers.
  5. Place the salmon fillets back into the pan. Sprinkle with chopped parsley, pepper and add in lemon slices.
  6. Serve immediately with the sauce over rice or pasta, vegetables of choice or with a salad.

*Replace wine with extra broth, but the wine adds amazing flavour.
**Substitute cream with evaporated milk or half and half to reduce calories and fat

Shared from www.cafedelites.com

6 Ways to Get More Out of Your Workout

It’s time to get strategic about your exercise routine. Employ these tricks to boost motivation, fast-track results and even enjoy the process of getting fit.

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According to Lawrence J. Cheskin, MD, founder and director of the Johns Hopkins Weight Management Center, surveys show that people gain an average of five to seven pounds each winter. So chances are you have some extra baggage you’re trying to offload before you hit the beach.

But getting your fitness back on track doesn’t have to mean spending hours toiling away on the treadmill. It’s about working smarter.

The countdown is on: It’s time to get strategic about your exercise routine. Employ these tricks of the trade to boost motivation, fast-track your results and even enjoy the process of getting fit.

THROW AROUND SOME CURSE WORDS

We’ve all let a four-letter-word slip during an intense round of burpees or pushing through the burn on those final few crunches.

It turns out that channeling your inner sailor may actually be helping you power through your workout.

recent study found that those who swore while working out boosted performance by 2 to 4 percent — and an 8 percent increase in strength — compared to those who kept it clean.

Why exactly does throwing around expletives help? The researchers hypothesize that swearing provides a distraction that allows people to push harder than they normally would, similar to what happens when people meditate with a mantra.

So next time you’re trying to bang out those last few reps, don’t suppress the urge to mutter some choice words under your breathe — it may just help you power through a few extra rounds.

PLAY WITH TOYS

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One of the simplest ways to up the intensity, and increase the effectiveness, of any workout is to add a prop. Dumbbells, TRX bands, kettlebells, weighted medicine balls and sliding discs can easily be found at every gym (or online if you like to workout at home), and they up the intensity of standard moves like pushups, squats and crunches.

Need some convincing to make the investment? Research sponsored by the American Council on Exercise (ACE) found that kettlebell training significantly boosts aerobic capacity, while also improving core strength and dynamic balance. In fact, workouts using kettlebells burn 20 calories per minute (which is equivalent to running a 6-minute mile pace!) — that’s 400 calories in just 20 minutes. Another study published in Human Movement Science found that doing a suspended pushup using TRX bands activated the abdominals 184 percent more than doing a standard pushup. Hello, beach body.

GET COMPETITIVE

A recent study published in the journal Preventative Medicine Reports compared different ways that fitness routines motivate people to work out and found that competition was a far stronger motivator than friendly support. (Attendance rates were 90 percent higher in the competitive groups than in the control group.) In fact, you’re better off leaving people alone than offering them support, which the study revealed made them less likely to go to the gym.

Think about your own experience: that “You can do it!” text from your best friend may be appreciated — but is it really motivating you to workout any harder or more frequently? We’re much more likely to get in those extra steps when we’re engaged in a Fitbit challenge, or run a little faster when the guy next to us on the treadmill is closing in on 6 miles.

“Studies show that competition is a far stronger motivator than friendly support — attendance rates were 90 percent higher in the competitive groups.”

“Competitive groups frame relationships in terms of goal-setting by the most active members. These relationships help to motivate exercise because they give people higher expectations for their own levels of performance,” said Damon Centola, an associate professor in Penn’s Annenberg School and the School of Engineering and Applied Sciences, and senior author on the paper. “In a competitive setting, each person’s activity raises the bar for everyone else. Social support is the opposite: a ratcheting-down can happen. If people stop exercising, it gives permission for others to stop, too, and the whole thing can unravel fairly quickly.”

So channel your inner competitor. Get a fitness tracker and create weekly challenges with friends and family. Sign up for a race and set a personal time goal to work towards. Try a group fitness class that ranks your performance in real time, like spin or rowing. Or simply set a goal to keep up with a friend who is working out next to you.

CUT DOWN ON WORKOUT TIME (BUT UP THE INTENSITY)

Yes, we are telling you to shorten the time you spend at the gym. But before you get too excited — you’re also going to need to majorly up the intensity of your workout.

Studies have shown that one minute of all-out exercise can have the same benefits as 45-minutes of moderate exercise. So it’s time to trade in that leisurely treadmill jog (during which you watch two episodes of Friends and read a magazine) for a high-intensity workout where you go all out for 20 minutes.

Interval training is a smart way to begin upping the intensity of your workouts. Research shows that alternating between eight seconds of high-intensity exercise and 12 seconds of lower intensity exercise for a 20 minute period, three times a week led to more weight loss than working out at a steady peace for twice as long. This type of interval training is also more effective at decreasing abdominal fat and body weight, while maintaining muscle mass. So say goodbye to the hour-long gym sessions. Get in, push yourself as hard as you can, and get on with your day (after you catch your breath).

LISTEN TO THE RIGHT MUSIC

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When it comes to making those high-intensity workouts as painless as possible, the right playlist is key.

2014 study found that listening to music makes strenuous workouts feel easier, encouraging people to push themselves harder. A recent study published in the Journal of Sport Sciences came to similar conclusions about the use of music during high-intensity workouts. The researchers found that your playlist can make HIIT workouts more enjoyable and increase the chances that you consistently incorporate them into your routine. So what songs should we be adding to the queue? The answer is simple: your favorites. Whether you’re a sucker for a top-40 hit, love 80’s rock, or get lost in angsty Ed Sheerhan ballads, all that matters is that you’re listening to music you enjoy.

ROLL IT OUT

Foam rolling has become increasingly trendy. And this is one workout fad that deserves to stay. A study published in Medicine & Science in Sports & Exercise found that rolling significantly reduced soreness and boosted recovery. In fact, it reduced muscle soreness one, two and three days after a squat routine, increased range of motion in the quadricep muscles and resulted in better performance in a vertical leap test. And you don’t need to roll it out for long to reap the benefits: Just two minutes of foam rolling has been shown to increase range of motion by ten degrees.

Shared from www.nbcnews.com/better
Brianna Steinhilber

THE ULTIMATE DETOX SALAD

This salad is where the detoxes come home to roost.

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This is the Aston Martin of detox salads. The Novak Djokovic, Warren Buffet, the Barry Bonds, the James Brown, the Paul Rudd (what?) of detox salads.

A few months ago, I fell ass-over-teakettle for this Detox Salad with Lemon Dressing from Homemade Levity and have revisited it on numerous occasions. I’ve shown you detox-eriffic recipes a-plenty, but this one pretty much takes the cake (takes the kale?) when it comes to cleaning out the cobwebs.

The componentry of this salad has a stellar nutrient profile. Like if you stumbled upon it on match.com you’d be all “that’s the one.”

Kale, red cabbage, bell pepper, carrots, broccoli, and parsley are all very dense in Vitamins K, A, C, and B6, folate, and fiber. They are all full of anti-oxidants, help lower cholesterol, regulate your blood sugar, and are said to prevent disease. Walnuts add protein and additional antioxidants to the mix, and avocados provide the healthy fats to help your body absorb the nutrients from all the veggies. A lemon-mustard dressing seals the deal on this detox delight.

Basically, it’s all the good juju tossed together in a vibrant explosion of flavor and texture. Whether you’re in a constant detox/re-tox cycle or are just looking for a crisp, fresh salad, this one’s a hero in a half-shell.

If you’re loving all up on this detox salad, be sure to check out my newly-released kale cookbook, Let Them Eat Kale! It’s full of nutritious recipes that help cleanse your system and keep your body healthy and happy.

I’m sharing this Detox Kale Salad recipe over at Food Fanatic, so you can read more about it over there or get the recipe right here. Either way, do your detox.

RECIPE

Ingredients

For the dressing:

  • 1/3 cup Grapeseed Oil
  • 1/2 cup Lemon Juice, Fresh
  • 1 tablespoon Fresh Ginger, Peeled and grated
  • 2 teaspoons Whole Grain Mustard
  • 2 teaspoons Pure Maple Syrup, Optional
  • 1/4 teaspoon Salt, Or to taste

For the salad:

  • 2 cups Dinosaur Kale, Tightly packed and thinly sliced
  • 2 cups Red Cabbage, Thinly sliced
  • 2 cups Broccoli Florets
  • 2 large Carrots, Peeled and grated
  • 1 Red Bell Pepper, Sliced into matchsticks
  • 2 Avocados, Peeled and diced
  • 1/2 cup Fresh Parsley, Chopped
  • 1 cup Walnuts
  • 1 tablespoon Sesame Seeds

Directions

  1. Whisk together all ingredients for the dressing (or put everything in a small blender and blend) and set aside until ready to use.
  2. Add the kale, cabbage, broccoli, bell pepper, and carrots to a large serving bowl.
  3. Pour desired amount of dressing over the salad and toss until everything is coated.
  4. Add the parsley, diced avocado, sesame seeds and walnuts and toss again.
  5. Serve as an entrée salad or as a side salad to your favorite meal.

Respectfully shared from http://www.theroastedroot.net