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

Garlic- A quick cooking tip to improve your health

Garlic picDid you know that chopping garlic and letting it sit for 10 minutes allows allicin to increase, making that garlic even more effective in working against disease and making everything more delicious.

Allicin is the major biologically active component of garlic and the key ingredient responsible for the anti-bacterial activity in garlic.

Clinical studies have showed that garlic/allicin has the ability to lower total cholesterol LDL “bad cholesterol and increase HDL “good cholesterol”.  It may support the overall health of the circulatory system, which may help in lowering the risk of heart attack and strokes.

Other benefits of garlic include:

•prevent infections, colds and flues

•combat free radicals

•slow down aging

•help prevent colon, breast or prostate cancergarlic sliced

Quick cooking tip :

To make your food more effective use garlic that has been cut into slices as crushing will destroy much of the active Allicin, then let sit for about 10-15 minutes.

Your body will thank you!

GO for Life! ™

In peace, health & with much love,contact

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

Pumpkin Muffins & Protein Pumpkin Pancakes (Wheat & Gluten-Free)

For years I’ve been playing around with recipes trying to make healthier versions that would satisfy and remain tasty to the palate.  My mother had mastered this art after my dad’s heart attack when trying to prepare Cuban and Turkish culinary dishes that were heart healthy that my dad could and would eat.  She had a knack for bringing out the flavor in food without all the fat, and cholesterol that would clog his arteries and still feed him the food he loved to eat.

I love pumpkin muffins, and here is a version I can live with…

pumpkin muffin 2PUMPKIN MUFFINS  (gluten, wheat, & sugar free)

¾ cup almond flour
¼ cup coconut flour
¼ tsp pink Himalayan Sea salt
½ tsp baking soda
1 TBL cinnamon
½ tsp nutmeg
½ tsp ginger
dash cloves
1 tsp vanilla (or a little more)
3 TBL Organic Agave
¼ tsp stevia (can use honey if you don’t have a sensitivity to it….. I DO )
3 Eggs
1 cup organic roasted pumpkin

optional: stevia sweetened cocoa chips & unsweetened shredded coconut
1.preheat oven to 350 degress
2.In a bowl combine flours, salt, baking soda &    spices
3. Add pumpkin, stevia, agave, & eggs in blender & mix

  1. add dry mixture to wet mixture & blend
  2. put into muffin tins
  3.  top with stevia sweetened cocoa chips & unsweetened shredded coconut
  4. Bake @ 350 for about 22 minutes
  5.  Cool for 1 hour
  • they taste even better the next day

makes about 10 muffins
approx. 112 cal, 5.6g fat, 11.2g carbs, 7.6g protein

protein pumpkin pancakesPROTEIN PUMPKIN PANCAKES (wheat-free, gluten-free too)

3 egg whites
1 whole egg
1 scoop vanilla ISOPURE ( whey protein, This Is the brand I use)
Additional vanilla to taste (I am generous with vanilla)
Cinnamon to taste
Ginger to taste
2 tablespoons of coconut flour
Add half a can organic pumpkin
Add stevia sweetened cocoa chips

add a little almond or coconut milk for consistency

Best to cook on griddle

Top with sugar free syrup or real maple syrup

Please let me know how you like them.

YUMMM!

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Colors for Health

Joycelyn-253webWhich color food group is best for you?

ANSWER: They are all great for you!

Here is a color chart to guide your choices

COLORS for HEALTH

White – Immune & Support

Green – Detoxification

Yellow – Beauty

Orange – Cancer Prevention

 Red – Heart Health

 Purple – Longevity 

For best health select a rainbow variety and keep it vibrant and so too will be your health!

Eat em’ up &

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

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