December 16, 2012

Holiday Kale Salad – Lana-fied

Posted in Diet, Health, Healthy Eating, Healthy Recipe, Nutrition, Recipe, Uncategorized tagged , , , , , , , , , at 11:08 PM by lanaholt

Got this great recipe from a friend, Kristine! I just made some changes to make it yummier to me. =]

2 Cups fresh cranberries

10 Gloves of garlic

1/3 Cup olive oil

1/4 Cup lemon juice

2 Tbsp Dijon mustard

1/4 Cup agave nectar

2 Tbsp finely sliced lemon peel

8 cups chopped kale

2 Cups cooked black rice

1 Large fennel bulb cut into thin strips

1-2 Cups chopped walnuts toasted

1 Red bell pepper thinly sliced

1/2 Red onion thinly sliced

Placed cranberries and unpeeled olive cloves in Ziploc with a little olive oil, Himalayan salt, & pepper to taste. Shake it up to coat, then bake in the oven at 375 for about 25 minutes.

For dressing combine garlic, olive oil, lemon juice, mustard, agave, lemon peel with salt & pepper to taste. Blend to desired consistency.

Combine everything with dressing and toss.

It makes alot! So it’s great for a big family meal or for ready made salads for about a week depending on if it’s a side salad or a meal salad. I use it as a meal salad and it lasts me about 4-5 days. But, I chow on it like a starving bunny!

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October 31, 2012

High Energy Pre Workout Steel Cut Oatmeal Breakfast

Posted in Diet, Health, Healthy Eating, Healthy Habits, Healthy Living, Healthy Recipe, Nutrition, Recipe, Uncategorized tagged , , , , , at 3:08 PM by lanaholt

This is a hearty, high energy breakfast. I only eat this before a very intense workout like Zumba, Turbo Fire, Turbo Kick, P90X, INSANITY, etc. I eat it about 1.5 hours before hand, so I have enough time to digest. This is my go to before my 2 hours of crazy teaching every Wednesday. I could not last the 2 hours without a hearty breakfast.

Combine all ingredients and enjoy:

1 cup steel cut oatmeal (cook per directions on container)

1/2 cup toasted walnuts

2 TBS flax meal

2 TBS Hemp seeds

2 TBS Almond Butter (no salt or sugar)

1/2 Frozen fruit (blueberries, raspberries, etc.)

2 TBS Grade B Maple Syrup

Use organic ingredients where available.

Enjoy

October 8, 2012

Recipe: Vegan Raspberry Herb Vinaigrette Salad Dressing

Posted in Diet, Healthy Eating, Healthy Habits, Healthy Recipe, Nutrition, Recipe tagged , , , , , , , , at 10:07 AM by lanaholt

I try to avoid processed foods and all the chemicals they contain. So, I love to make my own salad dressing. It’s easy and fun to play with the ingredients. I rarely make the dressing the same way twice but here is an estimate of my latest easy dressing. Enjoy.

Vegan Raspberry Herb Vinaigrette

1/2 cup fresh raspberries

1/2 cup olive oil

1/4 cup red wine vinegar

2 TBS agave

2 TBS lemon juice

4-6 sprigs or stems of parsley and cilantro

Any other herbs to taste

Himalayan salt to taste (I often forget this)

Blend. Makes about 6-8 servings for small side salads.

September 27, 2012

RECIPE: Ha Ha Healthy Customized Chocolate Candy

Posted in Diet, Fitness, Health, Healthy Eating, Healthy Living, Healthy Recipe, Nutrition, Recipe tagged , , , , , , , , at 1:26 PM by lanaholt

RECIPE: Ha Ha Healthy Customized Chocolate CandySometimes you just want some candy. You might have particular tastes or dietary concerns. It’s fun and easy to customize your yummy concoction!

Ingredients:

Your choice of chocolate, nuts, fruit, Himalayan salt…

I used dark chocolate, raisins, currants, walnuts and Himalayan salt.

Directions:

I use a toaster oven. It makes it so easy. Put aluminum foil on a toaster oven tray. Layout all ingredients evenly on tray and place chocolate on top. Put in toaster oven on 115 or less for about 10 minutes. The chocolate will melt and you can blend all the ingredients together. Then place the tray with the gooey concoction in the fridge. In about 30 minutes, you have your candy. Just lift the foil off the tray and carefully crack the chocolate off into pieces. Store in a dry container. Enjoy.

August 21, 2012

RECIPE: UGLY Kale & Green Beans Salad with Blueberry Dressing

Posted in Diet, Health, Healthy Eating, Healthy Habits, Healthy Living, Healthy Recipe, Nutrition, Recipe tagged , , , , , at 1:37 PM by lanaholt

UGLY Kale & Green Beans Salad with Blueberry Dressing

(Modified from recipe from Whole Foods)

Ingredients:

1/2 pound small fresh green beans, trimmed

1 pint blueberries, divided

4 TBS currants or raisins

1/4 cup unsweetened cooking coconut milk, plus more to taste

2 tablespoons tahini

1 tablespoon lemon juice

1 bunch kale, roughly chopped

1/2 cup pecans, toasted

Directions:

Bring a large pot of water to a boil. Add green beans and cook until crisp-tender, 1 to 2 minutes. Drain and transfer to a large bowl of ice water until chilled, and then drain again.

Purée 1/2 cup blueberries, coconut milk, tahini and lemon juice in a blender to make a dressing; add more coconut milk, if needed, to reach desired consistency. Transfer to a large bowl, add kale and green beans and toss well. Transfer salad to plates and scatter remaining blueberries, currants and pecans over the top. Add extra blueberries, currants and pecans to taste.

It’s ugly! UGLY!!! But it tastes great! I don’t think you can have a purple dressing on a green salad and it not be ugly. I was looking at it, thinking, you have got to be kidding. But, yummers. If you are not a kale fan yet, add extra blueberries and currants, it will take the edge off.

Please feel free to share your comments or questions. =]

July 25, 2012

Recipe – Easy, Vegan Cold Lentil Quinoa Artichoke Salad

Posted in Diet, Health, Healthy Eating, Healthy Living, Healthy Recipe, Nutrition, Recipe tagged , , , , at 11:17 AM by lanaholt

I’m not a lover of cooking. So, I need easy recipes where I can make a lot and eat it all week long. This one was perfect. I had an event going on during the weekend and needed some easy food on the go. I’m also vegan and it’s extremely hard to find food when you go to any type of convention. So, I pack what I can.

INGREDIENTS: 

– 1 can or jar of artichoke hearts (This is to individual taste. I love them, so I jam as many in as possible)

– 1 cup uncooked quinoa

– 1 cup uncooked green lentils

– 1/4 cup lemon juice

– 1/4 cup lime juice

– 1/4 cup fresh chopped cilantro

– 2-4 fat diced green onions

– Himalayan salt to taste (optional)

DIRECTIONS: 

Cook quinoa & lentils at same time.

Cook quinoa: Rinse quinoa thoroughly and drain. Place 1 cup quinoa and 2 cups water in a medium saucepan with a tight-fitting lid and bring to a boil. Reduce heat to a gentle simmer and cook for 15 minutes, or until all water has been absorbed. Remove pan from the heat and let quinoa sit, covered, for 5 minutes. Fluff with a fork and serve.

Cook lentils: Place 1 cup lentils in medium saucepan, just cover lentils with water, bring to boil and allow to low boil for about 15 minutes. Lentils should absorb most of the water, if they do not strain them before adding to quinoa.

While quinoa and lentils are cooking chop cilantro, dice green onions, measure out artichoke hearts, lemon juice and lime juice. Add all ingredients once quinoa and lentils are done. Mix thoroughly and place in fridge to chill for at least 1 hour. It tastes much better if you leave overnight. Add Himalayan salt or more lime or lemon juice to taste.

Enjoy.

June 29, 2012

Recipe: Coconut Greens

Posted in Diet, Health, Healthy Eating, Healthy Habits, Healthy Living, Healthy Recipe, Nutrition, Recipe at 10:38 PM by lanaholt

I love this coconut greens recipe. It’s very easy and fast. I use collards, beet greens, or kale for my greens.

INGREDIENTS

1/4 or more yellow onion
1/2 or more bunch of greens
1 Tbs coconut oil
1/4 cup coconut milk
1/4 cup pine nuts
Himalayan salt to taste

DIRECTIONS

Cut onion and brown with coconut oil, probably a few minutes. Add greens, Himalayan salt, and coconut milk. Simmer low heat for about 10 minutes, may vary depending on how much greens you add. While greens are cooking toast pine nuts on med to low heat. Add pine nuts to greens when greens are done cooking and serve. Yum!

I got this recipe from the Beachbody Ultimate Reset. I use coconut oil instead of olive oil  and I use whatever greens I have available. If you want to learn more about the Beachbody Ultimate Reset and how to cleanse the body in a healthy way that does not shock it, please feel free to contact me: coachlana@beachbodycoach.com

September 28, 2011

Lana’s Kick Your Cold’s Booty Shake

Posted in Diet, Health, Healthy Eating, Healthy Habits, Healthy Living, Healthy Recipe, Nutrition, Recipe, Shakeology at 8:17 PM by lanaholt

We don’t need to run to chemicals every time we start to feel the sniffles coming on. Nature has provided us with amazing natural remedies. My husband and I used this shake to kick our cold’s butt.

Lana’s Kick Your Cold’s Booty Shake

1 Scoop Greenberry Shakeology
1 Cup fresh pineapple
1 Cup fresh blackberries
1 Cup grapes (your color choice)
1 Cup pink grapefruit
1 Tablespoon finely diced fresh ginger
30 Drops Herb-Pharm Liquic Echinacea
30 Drops Herb-Pharm liquid Cayenne (This gives it quite a kick, so you may want to use less if you cannot take the heat. Does not effect the taste, but has quite an after-heat in the throat.)
3 Opened capsules of Electric Institute Fresh Freeze-Dried Garlic
Just enough water to blend.

Blend well with ice or pour over ice after blending. Has a very refreshing fruity taste with a hint of heat aftertaste.

Calories:

1 Scoop Greenberry Shakeology – 140
1 Cup fresh pineapple – 83
1 Cup fresh blackberries – 62
1 Cup grapes (your color choice) – 104
1 Cup pink grapefruit – 74
1 Tablespoon finely diced fresh ginger – 5

TOTAL: 468

Lots of nutrition packed into these calories.

If you would like a sample of Shakeology, email me at coachlana@beachbodycoach.com

Get fit tips and fitness videos on my Facebook page at http://facebook.com/coachlana

August 3, 2011

Quinoa with a Latin Twist

Posted in Diet, Health, Healthy Eating, Nutrition, Recipe at 9:59 AM by lanaholt

Since I have been working from home, I have been trying to learn how to cook. This recipe is interesting and yummy.

Servings: 6 servings, 2/3 cup each
Prep: 30 mins
Total: 45 mins

Ingredients
1 cup  quinoa
2 teaspoons  canola oil
1   medium onion, chopped
1 4-ounce can  chopped green chiles (I left this out)
2 cloves  garlic, minced
1 14-ounce can  reduced-sodium chicken broth, or vegetable broth
1/4 cup  pepitas, toasted (see note below)
3/4 cup  coarsely chopped fresh cilantro
1/2 cup  chopped scallions
2 tablespoons  lime juice
1/4 teaspoon  salt (I left this out, since I used a side dish)

Directions
1. Toast quinoa in a large dry skillet over medium heat, stirring often, until it crackles and becomes aromatic, 3 to 5 minutes. Transfer to a fine sieve and rinse thoroughly.
2. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add chiles and garlic; cook, stirring, for 30 seconds. Add the quinoa and broth; bring to a simmer. Reduce heat to maintain a gentle simmer, cover and cook until the quinoa is tender and most of the liquid has been absorbed, 20 to 25 minutes.
3. Add pepitas, cilantro, scallions, lime juice and salt to the quinoa; mix gently and fluff with a fork.

Note: To toast nuts & seeds on the stovetop: Toast in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 3 to 5 minutes.

Nutrition Facts
Calories 181, Total Fat 6 g, Saturated Fat 1 g, Monounsaturated Fat 2 g, Cholesterol 1 mg, Sodium 196 mg, Carbohydrate 27 g, Fiber 3 g, Protein 7 g, Potassium 379 mg. Daily Values: Vitamin C 25%, Iron 20%. Exchanges: Starch 1.5,Fat 1.
Percent Daily Values are based on a 2,000 calorie diet

Taken from Fitnessmagazing.com

March 13, 2011

Healthy Recipe: Thai Chicken Noodle Soup

Posted in Diet, Health, Healthy Eating, Healthy Recipe, Nutrition, Recipe at 9:30 PM by lanaholt

Recipes developed by Marge Perry (fitnessmagazine.com)

Instead of: Chicken Pad Thai
Try: Thai Chicken Noodle Soup

Why it’s healthier: Made with fewer noodles, this soup packs lots of vegetables, creating a low-cal dish that’s supersatisfying.

4 servings Prep: 10 minutes
Cook: 17 minutes

View Nutrition Facts

INGREDIENTS
1  tablespoon  sesame oil
4    garlic cloves, minced
2  teaspoons  minced ginger
1  pound  boneless, skinless chicken thighs, cut into 1-inch pieces
1/2  cup  natural chunky peanut butter
1  cup  crushed tomatoes
6  cups  reduced-sodium chicken broth
1  tablespoon  fish sauce
6  ounces  rice noodles
2  cups  shredded green cabbage
1  cup  canned bean sprouts, drained
1/4  cup  chopped scallions
Chopped cilantro (optional)
Chopped peanuts (optional)

DIRECTIONS

In a soup pot, heat the oil over medium-high heat. Add the garlic, ginger and chicken. Cook 2 to 3 minutes, stirring occasionally, until chicken is no longer pink on the outside.

Dissolve the peanut butter in the crushed tomatoes; add the mixture to the soup pot along with the chicken broth and fish sauce and bring to a boil. Add the noodles; reduce heat to a gentle simmer and cook 5 minutes. Stir in the cabbage and cook another 5 minutes. Stir in the bean sprouts and scallions; turn off heat.

Ladle soup into bowls and top each with cilantro and peanuts if desired.

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