Here’s what you need…

• 1 teaspoon olive oil
• 1 cup fresh broccoli, cut into small pieces
• 5 egg whites
• 8oz grilled or smoked salmon, separated into small pieces
• dash of salt and pepper

Nutritional Analysis: One serving equals: 225 calories, 7g fat, 557mg sodium, 6.5g carbohydrate, 1g fiber, and 33g protein.

Here’s what you need…

• 1/2 cup whole grain oats
• 1 cup water
• dash of salt
• 1 scoop high quality protein
• 1 tablespoon chopped macadamia nuts
• 1 tablespoon golden raisins

1. Mix the oats, water and salt together in a microwave safe bowl. Microwave on high for 2 to 4 minutes.
2. Stir in protein, top with nuts and raisins.

Nutritional Analysis: One serving equals: 325 calories, 7g fat, 41.7g carbohydrate, 10.2g fiber, and 25.7g protein.

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.

Spinach & Egg White Wrap

This wrap is delicious for breakfast, lunch or dinner. It’s ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, but don’t be surprised if you get hooked!
Servings: 2

Here’s what you need:

• 1 teaspoon olive oil
• 1 garlic clove, minced
• 3/4 cup tomato, finely chopped
• 2 cups spinach, roughly chopped
• 1 cup egg whites
• dash of salt and pepper
• 2 sprouted grain tortillas
• Tablespoons pesto (purchase it pre-made, or combine 1/2 cup walnuts, 2 cups basil leaves, 2 cloves garlic, 1/4 cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)

1. Spread a tablespoon of pesto over each tortilla and set aside.
2. In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.
3. Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.
4. Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.

Nutritional Analysis: One serving equals: 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein.

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]]> http://southwestfitnessclub.com/spinach-egg-white-wrap/feed/ 0 http://southwestfitnessclub.com/pinto-bean-soup/ http://southwestfitnessclub.com/pinto-bean-soup/#comments Wed, 06 Oct 2010 06:18:33 +0000 Michael Stephens http://southwestfitnessclub.com/?p=2567

Pinto Bean Soup

There’s nothing better than a warm bowl of soup on a chilly fall day. This soup contains kale, a superfood that is packed with vitamins, minerals and cancer-fighting enzymes. It contains loads of vitamin A, vitamin C, B6, manganese, calcium, copper and potassium.
Servings: 10

Here’s what you need…

• 1 cup dried pinto beans
• 1 large yellow onion
• 1 Tablespoon olive oil
• 4 cloves garlic, minced
• 4 cups filtered water
• 2 bouillon cubes
• dash of freshly ground sea salt
• dash of freshly ground pepper
• 2 bay leaves
• 2 teaspoons dried rosemary, crushed between your fingers
• 5 large carrots, diced
• 2 bunches kale, chopped

1. Bring a large pot of water to a boil, add the beans and cook for 60-90 minutes. Drain and set aside.
2. In your soup pot heat the olive oil over medium heat. Add onion and garlic and cook for 5 minutes.
3. Add the cooked beans, water, bouillon, salt, pepper, bay leaves, rosemary, and carrots. Simmer for 15-20 minutes. Add the kale and cook another 15 minutes or until kale is tender. Add more water if needed.
4. Remove the bay leaves, add more salt and pepper if needed.

Nutritional Analysis: One serving equals: 112 calories, 2g fat, 20g carbohydrate, 7.3g fiber, and 6g protein.

]]> http://southwestfitnessclub.com/pinto-bean-soup/feed/ 0 http://southwestfitnessclub.com/best-spinach-salad-ever/ http://southwestfitnessclub.com/best-spinach-salad-ever/#comments Mon, 02 Aug 2010 11:20:41 +0000 Michael Stephens http://southwestfitnessclub.com/?p=2493

Spinach Salad

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.

Quick Chicken and Veggie Bowl

This recipe serves up a refreshing new twist on chicken. Delicious veggies and chunks of tender chicken are coated in a savory sauce, and served over wild rice. It works great as a weekday meal, since it only takes about 20 minutes to make.
Servings: 6

Here’s what you need…

• 2 cups wild rice, cooked
• 1 Tablespoon sesame oil
• 1 sweet potato, halved and thinly sliced
• 1/2 cup red onion, thinly sliced
• 1 cup mushroom, sliced
• 1 Tablespoon ginger root, minced
• 3 cloves garlic, minced
• 2 Tablespoons mirin (rice cooking wine)
• 2 Tablespoons soy sauce
• 1 Tablespoon toasted sesame oil
• 1 Tablespoon corn starch
• 1/2 teaspoon crushed red peper
• 2 cups green beans, chopped
• 4 cups green beans, cooked and cubed

1. In a large saucepan place the sesame oil over medium heat. Add the sweet potato, onion, mushroom, ginger and garlic. Sauté for 5 minutes.
2. In a small bowl combine the mirin, soy sauce, toasted sesame oil, cornstarch and red pepper. Set aside.
3. Add the green beans and chicken into the pan and continue to cook for 2 minutes. Pour the soy sauce mixture in and mix until fully incorporated. Cook for another 3 minutes.
4. Serve over wild rice.

Nutritional Analysis: One serving equals: 299 calories, 8g fat, 23g carbohydrate, 2g fiber, and 33g protein.

]]> http://southwestfitnessclub.com/quick-chicken-an/feed/ 0 http://southwestfitnessclub.com/1710/ http://southwestfitnessclub.com/1710/#comments Thu, 03 Dec 2009 08:10:48 +0000 Michael Stephens http://southwestfitnessclub.com/?p=1710

Tuna & Salad Pocket

Stop drowning your tuna in mayo, instead try this light recipe. Fresh carrot, tomato and lettuce combined with a touch of red wine vinegar, give this tuna pocket a burst of refreshing flavor. Use an herb salad mix for an even better flavor.
Yield: 2 servings

Here’s what you need…

• 1 medium tomato, diced
• 1 small carrot, peeled and shredded
• 5oz can of white albacore tuna, in water
• 1 cup mixed lettuce
• 2 teaspoons red wine vinegar
• Dash of pepper
• 2 whole wheat tortillas

1. In a medium bowl mix together the tomato, carrot and tuna. Add the lettuce and drizzle with vinegar. Mix well and add dash of pepper.
2. Serve half of the tuna mixture in each tortilla.

Nutritional Analysis: One serving equals: 188 calories, 3g fat, 16g carbohydrate, 9 g fiber, and 23g protein.

]]> http://southwestfitnessclub.com/1710/feed/ 0 http://southwestfitnessclub.com/grilled-fruit/ http://southwestfitnessclub.com/grilled-fruit/#comments Sat, 28 Nov 2009 10:24:16 +0000 Michael Stephens http://southwestfitnessclub.com/?p=1701

Grilled Fruit

We are entering the holiday season, a time when sugar-and-fat laden desserts will materialize wherever you go. Wait! Before you forego your fitness goals for another piece of pie, try this simple recipe.

Fruit is nature’s candy – it’s sweet, delicate and delicious. Grilling fruit extracts the natural sugar, making it a warm, tasty treat. Serve seasonal grilled fruit for dessert this holiday season – you’ll lose weight without depriving your taste buds.

Yield: 2 servings

Here’s what you need:

• 1 mango (or apple, pear, melon, pineapple)
• 1 banana (or fig, apricot, papaya, peach, nectarine)
• Dash of cinnamon (optional)
• Grill pan
• Non-stick cooking spray
• Wooden skewers

1. Submerge wooden skewers in water for 15 minutes. Cut fruit into chunks, thread onto skewers.
2. Lightly spray a grill pan over medium heat. Place the fruit skewers in the pan. Sprinkle with cinnamon, if desired.
3. Grill for 5 minutes, or until dark grill lines appear. Flip the fruit over and grill the other side.

Nutritional Analysis: One serving equals: 120 calories, .5g fat, 31g carbohydrate, 3g fiber, and 1g protein.

Chicken Stir Fry

Think you don’t have enough time to cook a healthy meal? Think again. This healthy and delicious chicken stir fry takes only minutes to make. Instead of chopping the vegetables yourself, this recipe calls for pre-chopped ingredients found in the produce section of your grocery store. Skip the take out line tonight and try this recipe instead.
Yield: 6 servings

Here’s what you need…

• 1 teaspoon olive oil

• 1 teaspoon chopped garlic

• 1 cup asparagus, cut into 2 inch segments

• 1 (16 oz) package pre-chopped stir fry vegetables

• 1 (10 oz) package shredded cabbage

• 1 cup chopped pineapple

• 1 cup chopped cooked chicken breast

• 3/4 cup teriyaki sauce

1. Heat the olive oil in a large skillet or wok. Add the garlic. When the garlic is browned add the asparagus. Stir fry for 5 minutes or until the asparagus turns bright green.
2. Add the chopped stir fry vegetables, cabbage, and pineapple. Stir fry for 5 minutes or until the vegetables are tender.
3. Add the cooked chicken pieces and mix in the teriyaki sauce. Stir fry for another minute, until the sauce is evenly distributed.

Nutritional Analysis: One serving equals: 117 calories, 1.8g fat, 15.8g carbohydrate, 4g fiber, and 10.7g protein.

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