Tag: healthy recipe

  • Seafood made Simple: Ceviche Boats

    Seafood made Simple: Ceviche Boats

    There’s just something about ceviche that never tempted our palette. That is, until a good friend of ours came over on a beautiful spring day and made this recipe. You really can’t go wrong here. It’s simple, fresh, delicious, and super clean.

    WHAT YOU NEED:

    – 2 lb of fresh tilapia filets, diced to 1/2″
    – 1/2 large red onion, finely chopped
    – 1 jalapeno or serrano chile, finely chopped
    – Juice of 6 limes
    – 1 C of lite coconut milk
    – 1 avocado, diced
    – 1 tomato, chopped
    – handful of cilantro, chopped
    – 1 mango thinly sliced
    – 1 romaine heart
    – salt and pepper to taste

    MAKE IT HAPPEN:

    – Start by combining lime juice and coconut milk in a shallow, non-reactive dish.
    – Add chopped tilapia, onion, and chile. Cover and place in the refrigerator, stirring occasionally for about 25 minutes. You’ll notice the fish will begin to turn white.
    – Once the fish is cooked, drain well, season with salt and pepper, and mix with the avocado, tomato, and cilantro.
    – Spoon the mixture into the romaine leaves and top with mango slices, cilantro, and Sriracha. 

    This content was originally and exclusively published on HUMANFITPROJECT.com

  • Arugula Salad With Herb Dressing

    Arugula Salad With Herb Dressing

    This recipe is quick, simple, delicious, and wholesome.


    For the Salad:

    2 T fresh parsley, torn
    2 T fresh basil, torn
    4 large handfuls fresh arugula
    1/4 red onion, shaved
    1/2 cucumber, shaved
    1 small tomato, diced
    2 oz. feta cheese, crumbled
    1 C shredded roasted chicken breast (optional)


    For the Dressing:

    2 T extra virgin olive oil
    2 T fresh lemon juice (about one whole lemon)
    approx. 2 T each fresh thyme, rosemary, chive, finely chopped
    1 T coarse dijon mustard
    pinch of sea salt & a few grinds of coarse black pepper


    Combine all salad ingredients in a bowl. In another bowl, whisk together all dressing ingredients.
    Pour over salad and enjoy. Serves 2.


    This content was originally and exclusively published on HUMANFITPROJECT.com

  • Pan Seared Tuna And Asparagus

    Pan Seared Tuna And Asparagus

    Fish is a staple in every healthy diet, rich in protein and “good fats”. Coupled with low-carb asparagus, this dish makes for an ideal lunch or dinner when trying to cut or maintain weight.

    servings: 1 serving, 391 calories,  55 grams of protein.

    WHAT YOU NEED:

    – 6oz Tuna steak
    – 1 cup Asparagus, trimmed
    – Salt & Black Pepper to taste
    – Pinch of Cayenne pepper
    – Sesame Seeds

    MAKE IT HAPPEN:

    – Bring a pot of water to boil.
    – Season both side of Tuna steak with salt, pepper, and cayenne. Gently press.
    – On a small side plate, cover the surface with sesame seeds. Gently press each side of the salmon steak onto the plate to coat with sesame seeds.
    – Heat a small to medium sized nonstick skillet over medium-high heat. When water comes to a boil add trimmed asparagus and boil for 3-4 minutes, remove pot from heat and strain asparagus under running cold water.
    – Sear Tuna in skillet for 2 minutes each side, Slice the tuna steaks across the grain

    This content was originally and exclusively published on HUMANFITPROJECT.com

  • The Bulk-Me-Up Burger Pita Pocket

    The Bulk-Me-Up Burger Pita Pocket

    Trying to pack on size? We’ve got just the sandwich for you. This avocado and prosciutto burger pocket is the perfect blend of protein, carbs, and fat to help you build muscle and recover from workouts faster than ever.

    6 servings: 636 calories, 56 grams of protein.

    WHAT YOU NEED:

    – 2 lbs ground beef
    – 2 eggs (beaten)
    – cumin
    – garlic powder
    – cayenne pepper
    – ground black pepper
    – 1 package prosciutto
    – 2 avocados
    – lime juice
    – cilantro
    – sea salt
    – crumbled feta cheese
    – whole-wheat pita pockets

    PREP:

    The Burger:

    · In a bowl, combine ground beef, eggs, cumin, garlic powder, cayenne, and ground black pepper. Shape 4 equal-size patties and set aside. (While preparing the burger you can also bake the prosciutto (see step 1 below).

    Clean and simple avocado spread:

    · Mix avocado, lime juice, cilantro, and a dash of salt and pepper by hand or using a food processor.

    MAKE IT HAPPEN:

    – Preheat oven to 375 degrees. Place prosciutto on a lined baking pan or roasting rack, laying slices flat. Bake until fat turns golden and meat is darker, about 15 minutes. Transfer prosciutto to paper towels to drain (it will crisp as it cools).
    – Season patties with salt and place in the skillet. Allow to brown on one side, approximately 2–3 minutes, and then flip. Add crumbled feta cheese and place in oven under broiler. Cook to desired doneness.
    – Assemble your burger inside the pita pocket, topping with avocado spread and prosciutto.

    This content was originally published on MENSFITNESS.com

  • Lean-Down, Low-Carb Chicken, Broccoli, and Rotini Dinner

    Lean-Down, Low-Carb Chicken, Broccoli, and Rotini Dinner

    Going for fat loss? You’ve got to try this low-carb chicken and broccoli with whole wheat rotini dish for dinner. It’s got the perfect balance of protein to pack on muscle and just enough carbohydrates to support recovery and keep energy levels high. The dish makes for a great pre-workout lunch or dinner option.

    8 servings: 438 calories, 27 grams of protein.

    WHAT YOU NEED:

    – ¼ cup extra-virgin olive oil
    – medium onion, chopped
    – 5-6 cloves of garlic, minced
    – 1 lb boneless chicken breast, cut into cubes
    – 6-8 cups of broccoli florets
    – 2-4 cups grape tomatoes, halved
    – 1 package whole-wheat pasta
    – Sea salt and black pepper, to taste
    – 1 cup of white cheddar cheese, shredded

    MAKE IT HAPPEN:

    – Bring a large pot of water to a boil.
    – Heat the olive oil in a large saucepan over medium heat. Add the onion and garlic and sauté until onion is translucent. (Do not let the onion brown).
    – Add the chicken, stirring until no longer pink throughout. Remove from heat and set aside.
    – Add the broccoli to the boiling water and cook until tender (3-4 minutes). Transfer the broccoli and tomatoes to the saucepan with the chicken. Cook until the broccoli is soft.
    – Bring the large pot of water to a boil again, and add the pasta. Cook until al dente, about 8 minutes. Drain the pasta, saving 1 cup of pasta water.
    – Add the pasta, water, salt, and pepper to the broccoli mixture, and toss to mix. Add the cheese and mix again.
    – Serve or let cool and portion out for a few planned meal options.

    This content was originally published on MENSFITNESS.com.

     

  • The Ultimate Muscle-Maker Omelette

    The Ultimate Muscle-Maker Omelette

    Start your morning right with the perfect meal for building muscle and burning fat. The eggs will be your base, but all of the other “smart ingredients” will add flavor while only adding negligible amounts of extra calories.

    …You just started your day with a win after this one

    servings:4 servings, 467 calories, 22 grams of protein.

    WHAT YOU NEED:

    – 8 eggs (beaten or mixed in blender for a few seconds)
    – 1 small shallot, minced
    – White onion, sliced thin
    – Parsley, minced
    – Celery, chopped
    – 1lb Roma tomatoes chopped and seeds removed
    – 1- 1 ½ Mushrooms, chopped
    – Green pepper, quartered and seeds removed
    – 1 small Red onion, chopped
    – 3 cups baby Spinach
    – 1-2 cups Smoked turkey, diced
    – Oregano, chopped
    – Garlic
    – Celery Salt
    – Olive oil
    – Ground black pepper

    MAKE IT HAPPEN:

    Preheat oven to 170 degrees

    FILLINGS:

    – In a food processor, add 2/3 of the tomatoes, garlic, green pepper, oregano, celery salt & black pepper.
    – Pulse until chopped, add remaining tomatoes and pulse until desired consistency.
    – Heat 1 tsp. of oil in a small nonstick skillet.
    – Brown shallot over medium heat, add in the spinach and mushrooms, celery salt & black pepper. Sauté for 4-5 minutes.
    – Once complete, place the filling in an ovenproof bowl or dish to keep warm.
    – Heat 1 tsp. of oil in a small nonstick skillet.
    – Toss onion over medium heat until slightly tender, but not completely soft.
    – Remove onions from heat and add in parsley, celery salt & black pepper.
    – Place the filling in an ovenproof bowl or dish to keep warm.

    OMELETTE:

    – Rub a small nonstick skillet with olive oil, heat pan over medium high heat.
    – Pour ¼ of the eggs into the skillet. As eggs begin to firm around the edges, carefully use a spatula to life up the edges and allow the uncooked portion to flow underneath.
    – Once the omelette is set, carefully remove to a plate or oven proof serving dish.
    – Spread a small amount of the salsa on the omelette and top with the turkey. Place in oven to keep warm.
    – Repeat Process, each time topping using the remaining toppings.

    After the fourth omelette is complete top with salsa and enjoy!

    This content was originally and exclusively published on HUMANFITPROJECT.com

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