Categories
Food

Millie’s Black Bean Salsa

This is one of my friend Millie’s favorite dishes.  It’s a light, refreshing, sweet & savory any-time-of-the-year salsa!  It can be used as a garnish over chicken or fish and altered with a little spice.  Best of all… it is super easy prepare.

1 can of cooked black beans, drained and rinsed
1 can of pineapple slices or 1/2 fresh pineapple, finely diced
1 can of corn, drained, or thawed frozen corn
1 medium red onion, finely chopped
1 bunch of fresh parsley, finely chopped
Juice of 1 fresh lemon
Kosher salt and black pepper to taste

Tip: substitute black pepper for 1/4 tsp cayenne pepper for a bit of a kick!

Directions:
In a large bowl, mix all ingredients. Incorporate well. Add salt and pepper to taste. Serve with toasted whole wheat chips or tortilla chips.

Zulay Santana

Categories
Food Food + Recipes

Sesame Coated Asparagus with Roasted Sweet Potatoes

Sesame Coated Asparagus with Roasted Sweet Potatoes
Directions:

1 bunch Asparagus, ends cut
1 large sweet potato, coarse chopped, skin on
1 tbsp kosher salt
1 tbsp black pepper
1 tsp cumin
3 tbsp Olive oil
1 tsp sesame oil
1 tspn sesame seeds

Preheat oven to 450•

In an oven-safe dish, combine sweet potatoes, 2 tbsp olive oil, 1/2 tsp salt, 1/2 tsp pepper and cumin. Be sure to coat potatoes well. Bake for 25 min, uncovered.

In a large or medium or large skillet cook asparagus with the remaining olive oil, sesame oil and sesame seeds over medium heat. Coat stalks well. Season with salt and pepper.  Cook for 3-4 minutes.

Tip: Snap one of the asparagus stalks in half. Wherever it breaks naturally is where you should cut the ends of the others. To make it easier, align them and then cut.

Zulay Santana

Categories
Food

Turkey Burgers with Avocado Salad

The burger’s gone healthy… and kept all it’s flavor!  This is an easy and quick recipe that will satisfy that “burger craving” but still keep you on track to a healthier you!

Yields: 4 servings

1 package of ground turkey

4 Whole wheat burger buns or whole wheat sandwich thins

1 tbsp, kosher salt

1 tbsp, black pepper (optional)

¼ tsp, dried oregano

¼ tsp, garlic paste or ½ tsp garlic powder

2 tbsp dried or fresh parsley, chopped

2 Haas avocados, coarsely diced

2 tomatoes, coarsely diced

1 red onion, finely diced (optional)

2 tbsp lemon juice or 2 fresh limes

2 tbsp olive oil

Directions
Season ground turkey with ½ tbsp kosher salt and black pepper, oregano, garlic and 1 tbsp parsley and half of the diced onion.  Mix and incorporate all ingredients well.  Divide in to 4 equal parts and roll each part in to a ball.  Heat skillet (medium), stovetop or countertop grill.  Add 1 tbsp olive oil to stovetop cookware.  Flatten each portion in to a patty to about 3/4” in thickness and create a slight dent in the center of each patty with your thumb.  Place in to pan and cook on each side until browned (about 7 minutes).

In a medium bowl, mix avocadoes, tomatoes, remaining parsley, onions and olive oil.  Squeeze lime juice over ingredients or pour lemon juice over ingredients. Mix with a fork until well incorporated.

Toast burger buns or sandwich thins, if desired.

Top burgers with cheddar cheese or shaved Parmesan,  Romaine lettuce or spinach if desired.

Enjoy!!

Zulay Santana

Categories
Food

The Green Smoothie

This is a smoothie that brings you the best of both worlds- daily servings of fruit and veggies!  Feel free to add other fruit as well such as mango, strawberries, or blueberries.

1 large handful of fresh spinach, rinsed
1 cup of 2% or whole Organic milk
1 banana, coarse chopped
2 tbsp honey

Blend together spinach and milk until spinach is well dissolved.  Add banana and honey and blend until mixture is smooth.  Serve and enjoy!

Zulay Santana

Categories
Food

Spinach Noodle Soup

3 cups water
1 chicken bullion
2 handfuls of fresh spinach
1/4 tspn garlic paste or 1/2 tspn garlic powder
Salt and pepper to taste
8 oz. Small egg noodles (substitute with whole wheat noodles of preferred

Directions
In a large saucepan, bring water to a boil. Add chicken bullion, garlic and let simmer for 5-6 min. (Until bullion is diluted).

Add noodles and cook until tender (about 6 min.).

Add spinach and cook for 1 minute. Season with salt and pepper if desired. Serve immediately.
ENJOY!

Zulay Santana

Categories
Food

Meet Zulay Santana: Alumni Roundup Healthy Living Columnist

[Spotted on RoundupRussy’s Blog]

In the Fall of 2009 I decided that I wanted to lose at least 12 lbs.; weighed 162 lbs. By Winter of2009/2010 I managed to gain an additional 8 lbs. One of my best friends told me that as long as my jeans still fit that I’d be fine… Well, my jeans (even the “safety/fat pants”) didn’t fit well anymore… something really had to be done. And there was another issue, sometime last year I got the ambitious idea to run the ING marathon in 3 years. Yes, indeed, something really had to be done!

Categories
Food

Shrimp Poi Poi With Sesame Broccoli

Medium or large shrimp, deveined and tail off
1 bunch of fresh broccoli, chopped
2 rounds of whole wheat pita
2 1/2 tbsp Olive oil
2 tspn garlic powder
1 tspn dried parsley (optional)
1/2 tspn Kosher salt
1 tspn sesame oil
1 tspn sesame seeds
1 tspn paprika
1/2 tspn red pepper flakes
Your favorite hummus

Directions
Preheat oven to 350•

Season shrimp with pepper flakes, paprika, 1/2 tspn garlic powder, and 1/4 tspn salt. Let marinate.

Coat each piece of pita bread with 1/4 tspn salt, Olive oil and season each with 1/2 tspn garlic powder. coat well and evenly. Slice bread in to 2″ chunks and place on aluminum foil or cookie sheet. Bake for 8 min. Remove and let cool.

Bring approximately 3 cups of water to a boil and salt heavily. Cook broccoli until bright green in color, about 2 min. Drain immediately and let cool in a bowl of cold water.

Heat 1 tbsp olive oil in a medium skillet. Add broccoli and season with salt & pepper to taste, sesame oil, 1 tspn garlic powder. Coat broccoli well. Remove from heat.

Heat remaining olive oil a medium skillet on medium/high heat. Add shrimp and cook on each side for 3-4 minutes. Remove from heat.

Serve shrimp alongside broccoli and pita chips with hummus.

Enjoy!!
Zulay Santana

Categories
Health + Wellness

Leilah Reese’s 30lbs Before 30 Journey on the #GoddessBody Diet

Height: Tall enough to ride ALL the attractions at Six Flags
Weight: If I told you, I’d have to cut you!!!
Age: 29 and feeling fine
Occupation: News aide at a national newspaper, soon to be graduate student pursuing a Master’s in Speech and Language Pathology.
Goal: To drop 30 pounds by the big 3-0!!!!!