Warm Kale & Asparagus Salad- the recipe you asked for

kale asparagus saladHere’s a recipe straight from JBeFit Kitchen…

Cooked kale scores 1000 out of a possible 1000 points on the Aggregate Nutrient Density Index (ANDI guide).  No surprise that leafy greens top the scale as a low calorie food with high nutrient value.

Another veggie packed with antioxidants.  Asparagus is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells.

Warm Kale & Asparagus Salad recipe:

INGREDIENTS:
2-3 shallots, coarsely chopped
1/2 cup fresh basil leaves, coarsely chopped
1/2 lb fresh asparagus spears, 1 inch long pieces
1 tsp garlic powder
2 Tbsp olive oil
1 pint grape tomatoes, halved
1 garlic clove, minced
1 packet Nustevia (@ Wholefoods)
1/4 cup red wine vinegar
1 small container kale or blend
DIRECTIONS:
1. In a large skillet, heat 1 Tbsp oil add shallots, tomatoes & garlic, saute over med to low heat until soft.
2. Add vinegar & stevia to skillet
3. Add kale, basil, asparagus and garlic powder.
4. Cook for 1 minute or until salad is wilted but not dark green

DO NOT PASS BRIGHT GREEN …you risk lose nutrients and flavor

Top with sliced Turkey, Chicken ,white fish or *tofu

 The dressing works great on cold salads too!

No excuse for lack of time

prep time: 15 min.  cook time: 15 min.

Enjoy : )

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Sautéed Basil Pesto Zucchini & Yellow Squash Veggetti®

vegetti squashThis Summer pair is a light dish for hot weather months.  Though available year around zucchini & yellow squash are best in summer.

Prep time: 10 min  Cook time: 10 min

NO EXCUSES!

 

Ingredients:
Veggetti® see pic*veggetti
1 zucchini
1 yellow squash
2 Tbs EVOO
2 garlic clove, minced
2 Tbs fresh basil, chopped
Coconut butter, a dollop

Directions:

  1. Veggetti® the zucchini & squash
  2. In a blender put EVOO, garlic & basil, chop
  3. In a large skillet, on medium heat, add oil mixture
  4. Add veggetti squash and sauté on med heat until soft .
  5. Add salt & pepper and simmer on low heat to let flavors blend
  6. Top with a dollop of coconut butter

FYI:
An entire medium zucchini – 33 calories, .6g fat, 6g carbs, 2g dietary fiber, 2.4g protein
One cup yellow squash-18 calories, .2g fat, 3.8g carbs, 1.2g fiber, 1.4g protein

My friends LOVE this one & I hope you will too..Enjoy!

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Broccoli Soup Recipe -Vegan, Paleo or Not this is a Nutritional POWERHOUSE

broccoli soupVegan, Paleo or not, here is a simple & tasty recipe for Broccoli Soup.

Besides being high in both soluble & insoluble fiber this Powerhouse is a rich source of •vitamin-C
•vitamin A
•iron
•vitamin K
•B-complex vitamins,
•zinc
•phosphorus
•phyto-nutrients
Broccoli contains a compound called sulfophane which  can block cartilage –destroying enzymes by intercepting a molecule that causes inflammation and may help to fight osteoarthritis.

Clean & simple with whole ingredients you can eat this anytime, it’s low in carbs, high in fiber, and nutrient dense too!

BROCCOLI SOUP RECIPE
serves 4-6

Ingredients
1 large onion, chopped (or shallots, which I prefer)
3-4 cloves garlic, minced
1 Tbls Coconut or olive oil
1 1/2 lbs broccoli florets
3-4 cups chix, veggie or no chix-chix stock ( your choice)
1/4 tsp ground nutmeg
Freshly ground black pepper
salt ( optional to taste)
cilantro (optional too)
Directions
Sautee onion & garlic in olive or coconut oil in a skillet for about 20 min on low heat til soft.
Meanwhile, in large pot bring 3 cups of stock to a boil with chopped broccoli
Reduce the heat & simmer 10-15 minutes or until broccoli is tender.
Put both mixtures in blender & puree til smooth.
Return to large pot and heat slowly.
Add 1/4 tsp nutmeg (be careful too much will mess it up)
add pepper & salt to taste (if Paleo, no salt)
for a more liquidy soup or to reheat add the remaining broth.
Garnish with cilantro for an extra kick

Soup is Good Food : P

GO for Life! ™jefitthumb2

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Chocolate “Love Potion” Improved & Passover Friendly too(recipe)

If you’ll recall a little while back I introduced you to a Chocolate “Love Potion”

My friend Ivette shares an updated version that adds a little more spice to an already spicy treat.  Thanks Ivette!

And BTW, if you’re keeping Passover you don’t have to give up a thing : D !!!!

Paleo Choc Pudding Recipe  (added ingredients in red ) 

2 ripe avocados  (Use one avocado for more silky mousse and 2 for thicker more fudge mousse.)
1/2 cup cocoa powder
1/2 cup honey, organic agave or maple syrup
1 tablespoon coconut oil
1 tsp vanilla extract
3-4 dates, soaked and pitted
Dash of cinnamon 
Dash of Himalayan sea salt
Optional – red pepper flakes

Blend ingredients in the food processor, serve room temp or chilled

Top with sea salt and/or red pepper flakes  & your set for a delicious treat!

whipped cream is optional but ooooh sooo good : P

Happy Passover & Bon Appetite!

GO for Life! ™joycethumb

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer