Uxbridge Fitness» Healthy Recipes

Green Goo Smoothie

Andy Luukkonen — Sat, 10 Oct 2009 10:15:06 +0000

Check out this week’s recipe for a sneaky (but ethical) way to get greens into your kids.
And if you don’t have kids, don’t worry – you’ll still learn a thing or two – so read on.

(Serves Two)
1 banana, cut in chunks
1 cup grapes
1 (6 ounce) tub vanilla yogurt
1/2 apple, cored and chopped
1 1/2 cups fresh spinach leaves

1. Everything into a blender until smooth
2. Serve.
Prep: 10mins
Ready: 10mins

Amount Per Serving – Calories: 205 / Total Fat: 1.9g / Cholesterol: 4mg / Sodium: 76mg / Total Carbs: 45g / Dietary Fiber: 3.7g / Protein 6.1g
Recipe from AllRecipes.com

Oatrageous Snack

Andy Luukkonen — Fri, 21 Aug 2009 19:28:42 +0000

Well I was passing by Uxbridge personal trainer, Andrew Ross, when he said,”Pssst, try this…it’s goood.”

The goooey mixture didn’t look particularly appetizing – unless you like haystack brownies.

But, you know me – anything for science – so I took a big fork full!

And, let me tell you it was so goood, I twisted Andrew’s arm, almost breaking it in fact, until he reluctantly gave up his secret recipe:

2 cups oatmeal, uncooked
2 scoops Chocolate Protein Powder
1/2 cup organic raisins
2 Tbsp (heaping) Peanut Butter or Almond Butter
1 Tbsp Honey
1/4 cup Wheatgerm
1/2 cup milk (use more or less to achieve desired texture)

Try this one out…especially you hargainers out there.

Crunchy Roasted Broccoli

Andy Luukkonen — Mon, 27 Jul 2009 21:53:27 +0000

Here is a healthy recipe that was brought to me by a fellow broccoli lover that she uses in her healthy eating plans. She says she can’t take credit for it, but she loves it and so do her kids. She wanted me to pass it along for the rest of you to give it try. After you do please come back and leave your comments here on the Uxbridge Fitness Blog.

1 head broccoli

2 Tbsp flaxseed, ground

2 Tbsp sesame seeds

3 Tbsp olive oil

½ tsp sea salt (optional)

½ tsp ground pepper

Preheat oven to 450F. Cut broccoli into 1 inch chunks and soak in bowl of water for 5 minutes. Drain water from bowl and add all other ingredients to mix thoroughly. Place on baking sheet and cook in oven for 10-12 minutes. Serve.

Quick Summer Salad

Andy Luukkonen — Mon, 13 Jul 2009 16:24:12 +0000

Roasted Edamame Salad

Here’s a summer salad that’s packed with protein and tastes great. Finally, my wife’s obsession with the Food Network pays off! Seriously though, I really like this thing and I think you will too.

This recipe belongs to Alton Brown. It only takes 15 minutes to make and serves four. Try it and let me know how you like it:

Ingredients

12 ounces fresh or frozen shelled edamame, about 2 cups
1/2 cup fresh corn kernels, about 2 ears of corn
1/4 cup finely diced scallion
1 clove garlic, minced
1 tablespoon olive oil
3/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 cup chopped fresh tomato
1/4 cup chopped fresh basil leaves
1 tablespoon red wine vinegar

Directions

Preheat the oven to 400 degrees F.

Place the edamame, corn, scallion, garlic, olive oil, salt and pepper into a 13 by 9 metal pan and stir to combine. Place on the middle rack of the oven and roast for 10 to 15 minutes, just until the edamame begins to brown. Remove from the oven and place in the refrigerator until completely cool, approximately 30 minutes.

Add the tomato, basil and vinegar to the edamame mixture and toss to combine. Taste and adjust seasoning, as desired. Serve chilled or at room temperature.

Vanilla Spice Oatmeal

Andy Luukkonen — Fri, 27 Mar 2009 11:18:33 +0000

Vanilla Spice Oatmeal

Ingredients

3 1/2 cups water
1/4 teaspoon salt, optional
2 cups old-fashioned oats
1/2 cup raisins
1/2 cup walnuts, coarsely chopped, optional
1/4 teaspoon vanilla extract
Pinch nutmeg
2 tablespoons dark brown sugar, plus more, to taste
1 cup lowfat milk, divided
1/8 teaspoon ground cinnamon

Directions
In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for 5 minutes.

In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about 5 minutes. Set aside.

When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.

Note: For a quicker version using quick cooking or plain instant oatmeal: Cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon

Strawberry and Mozzarella Salad

Andy Luukkonen — Fri, 27 Mar 2009 11:11:54 +0000

Strawberry & Mozzarella Salad

2 tablespoons olive oil
1 tablespoon balsamic vinegar
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 heart romaine lettuce, torn or cut into bite-sized pieces (3 cups lightly packed)
1 8-ounce container of strawberries, hulled and sliced
3 ounces part-skim mozzarella cheese, diced (about 3/4 cup)
1/4 cup fresh basil leaves, cut into ribbons

Directions

In a small bowl whisk together the oil, vinegar salt and pepper. Place the lettuce in a large bowl and toss with half the dressing. Place the lettuce onto 4 salad plates.

Toss the strawberries with the remaining dressing and place 1/4 of the berries on top of each mound of lettuce. Top each with cheese and sprinkle with the basil.

Nutrition Info

Calories 150; Total Fat 12 g; (Sat Fat 3.5 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 6 g; Carb 7 g; Fiber 2 g; Cholesterol 15 mg; Sodium 320 mg

Excellent source of: Vitamin A, Vitamin C

Good source of:Protein, Vitamin K, Calcium, Manganese