by Andrea Bagley | Jun 17, 2013 | Atlanta Personal Trainer, Blog, Body By Fadi, EatFadiFoods Recipes, Fadi Malouf, Health, Nutrition, Weight Loss, Wellness
More Lentils Please!!
Lentil Pesto Pasta
Lentil Pesto Pasta
I warned you there’d be more lentil recipes on the way. This one is begging to be made again and again this summer. Now for all you pasta lovers out there who are looking for a way to stay trim and still eat all the refined pasta you want, I’m sorry but I may have misled you a bit. You see, there isn’t actually pasta in this recipe. Even better, there’s lentils! Trust me, after you try this you’ll be thinking how to replace all your pasta dishes with lentils.
Ingredients:
1 ½ c. brown lentils
1 vidalia onion
1 garlic clove, peeled and chopped
1/8 tsp. pink himalayan salt
¼ tsp. ground black pepper
2 c. packed arugula, washed and dried
2 c. packed fresh basil leaves
¼ c. pine nuts
¼ c. extra virgin olive oil
¾ c. diced tomatoes
Preparation:
Rinse lentils and remove any stones. Put them in a pot and cover with water by at least two inches. Peel and halve the onion and add it to the pot. Bring lentils to boiling, then lower to a simmer and cover with a tilted lid. Cook until tender, about 20 minutes. Drain lentils and discard onion. Set aside.
Place the rest of the ingredients (with the exception of the evoo and tomatoes) in a food processor. I have a teeny tiny food processor, so I started in the blender and then finished in the food processor. As the ingredients are blending/processing, add the evoo a little at a time until you get a thick creamy sauce.
Place 1 cup lentils in a bowl, top with ¼ cup pesto, and ¼ cup tomatoes. It will be almost too beautiful to eat…almost. Enjoy, and to your health!
Macros per serving: 468.1k cals, 11g fat (1.5g sat, 4.6g mono, 2.8g poly), 51.3g carbs (18.5g fiber, 8.6g sugar), 20.4g protein, 219.4mg sodium, 0mg cholesterol, 831.5mg potassium
Reference:
Fadi Malouf – Personal Trainer
by Andrea Bagley | Jun 3, 2013 | EatFadiFoods Recipes, Health, Nutrition, Weight Loss, Wellness
June 17th-An Uncommon Holiday
Fresh Vegetables
Eat Your Vegetables Day
There’s a lot of weird food holidays most of us are unaware of: Popcorn Day, Corned Beef & Cabbage Day, Apple Dumpling Day, Cashew Day, Pickle Day, Buttermilk Biscuit Day, the list goes on and on. As someone who has always enjoyed baking and cooking (and in a former life had a cupcakery-that’s a cupcake bakery for all of you who aren’t familiar), I will use any excuse to celebrate with food. And now that National Rocky Road Day has come and gone without me bingeing on something atrociously sweet, I’m already prepping for Eat Your Vegetables Day on June 17th. In fact, I’m trying to make a whole month out of it. Our dinner menu this week is 75% veggies. Tomorrow night for dinner, we’re walking to our local farmer’s market and making a meal out of the fresh vegetables they have available. I’m trying some new recipes I’ve never tried before. I’m even going to try roasted spinach this week.
So, try it with me. Eat some more vegetables. Feel better, have more energy, and feel good about what you’re putting into your body. After all, it is your temple and you’ve been charged with the duty of keeping it well. Enjoy, and to your health!
by Andrea Bagley | May 28, 2013 | EatFadiFoods Recipes, Health, Nutrition, Wellness
Low Calorie Summer Salad
Arugula Lentil Salad
Arugula Lentil Salad
I’m so happy that warm weather has arrived. That means its time to put away the soup and casserole recipes and opt for something lighter, cooler, and crisper. So, to get the summer started off right, I made this ah-mazing Arugula Lentil Salad with my own little tweaks. If you haven’t heard yet, lentils are a pretty much perfect food. Not only do they have a wonderfully nutty flavor, they are little nutrient champs. High in fiber, high in protein, and low in calories; those are just a few of this little legume’s attributes. I went through a phase where I worked lentils into our dinner menu at least once a week. I’ve missed them terribly, which probably means you’ll be seeing more lentil recipes to come.
Ingredients:
1 ½ c. brown lentils
1 vidalia onion
1 bay leaf
1 clove garlic, minced
1 tbsp. red wine vinegar (or if you prefer, just use lemon juice)
¼ tsp. pink Himalayan salt
¼ tsp. black pepper
3 tbsp. evoo
1 bunch arugula
Preparation:
Rinse lentils and remove any stones. Put them in a pot and cover with water by at least two inches. Peel and halve the onion and add it along with the bay leaf to the pot. Bring lentils to boiling, then lower to a simmer and cover with a tilted lid. Cook until tender, about 20 minutes. Drain lentils and discard onion and bay leaf. Place garlic in a large bowl. Add vinegar (or lemon juice), salt, and pepper and let sit about 10 minutes. Whisk in the oil. Add lentils to the dressing and toss to coat.
To assemble, Place 2 cups of cleaned and dried arugula leaves in a bowl and top with a heaping ½ c. of the lentils. Voila! A very tasty, light dinner for those hot summer evenings.
Enjoy and to your health!
Macros per serving: 154.9k cals, 7.3g fat (.9g sat, 5g mono, .7g poly), 19.1g carbs (10g fiber, 2g sugar), 10g protein, 95.2mg sodium, 0mg cholesterol, 1.1mg potassium
Reference:
Fadi Malouf – Personal Trainer
About.com – localfoods.about.com
by Andrea Bagley | May 22, 2013 | EatFadiFoods Recipes, Health, Nutrition, Wellness
Hearty Post-Workout Meal
Cilantro Lime Quinoa and Black Beans
Cilantro Lime Quinoa and Black Beans
It’s a rare occasion in my house that everyone gobbles up my kitchen creations without a single complaint. Really rare. The toddler doesn’t like green things, the husband doesn’t like anything without salt, and the three year old is completely maniacally unpredictable. When I found this recipe by The Shiksa in the Kitchen on Pinterest, I wasn’t sure what to expect. I changed some ingredients, left some out, threw some in, did that process about 4 more times and finally came up with a really awesome post-workout meal that even your kids and husband will eat!
Ingredients:
1 c. quinoa (I use this kind)
1 tbsp. evoo
½ c. onion, minced
1 clove garlic, minced
4 c. fresh black beans, soaked and cooked
½ c. fresh cilantro, chopped and divided
¼ tsp. chili powder
Pinch of red cayenne pepper
1 tomato, diced
Juice of 1 lime, divided
3 c. spinach, chopped
4 green onions, chopped
1 avocado, sliced
Sriracha hot chili sauce
Preparation:
Rinse quinoa thoroughly in a mesh strainer or sieve, drain. Prepare quinoa according to package instructions. While quinoa is cooking, heat evoo in a skillet over medium heat. Add minced onion to skillet and sauté for a few minutes till it softens and begins to turn brown. Add the minced garlic and sauté for 1-2 minutes longer until aromatic. Add the cooked black beans to the skillet along with ½ c. water, ¼ c. chopped cilantro, chili powder, red cayenne pepper, and diced tomatoes. Bring to a boil, then reduce heat to medium low and simmer for 15 minutes. Remove from heat and stir in juice from ½ the lime. When quinoa is fully cooked remove from heat and stir in remaining ½ of lime and ¼ c. chopped cilantro.
To assemble, scoop ½ c. quinoa into a bowl, top with ½ c. chopped spinach and ½ c. black bean mixture. Finish off with a sprinkling of green onions, a couple avocado slices, and a drizzle of Sriracha (I used about a teaspoon on mine). This is one meal you won’t mind having leftovers from!
Macros per one out of four: 271.5k cals, 9.2g fat (1g sat, 3.7g mono, .6g poly), 47.9g carbs (18.1g fiber, 3.6g sugar), 11.4g protein, 132.3mg sodium, 0mg cholesterol, 708.3mg potassium
Reference:
Fadi Malouf – Personal Trainer
Tori Avey – www.theshiksa.com
by Andrea Bagley | Apr 10, 2013 | EatFadiFoods Recipes, Health, Nutrition, Supplements
Sweet without sugar!
Caramel Whey Protein Bar
Caramel Whey Protein Bar Recipe
I’m a baker. When I’m happy, I bake. When I’m stressed, I bake. Whenever I ask what I can bring to a gathering, the answer is dessert. So you guessed it, I bake. In an effort to satisfy my need to create in the kitchen (and my sweet tooth) without eating a bunch of junk, I began looking for baked goods recipes using protein powder. When I stumbled across www.proteinpow.com, I was so excited I ordered the cookbook right away! It didn’t take long to figure out what to make first. Caramel Whey Protein Bars with chocolate and caramel; what else do I need to say? Technically, these aren’t actually baked, but it served its purpose nonetheless.
The result? Let me just say, these bars are incredible; they have the perfect amount of sweet without the side effects of sugar. I had no idea something could taste so good without refined white sugar (I mean, if we’re being honest, clean eating doesn’t always mean tasty, right?). And believe me, I know dessert. I used to bake cupcakes for a living. Oh, and the texture…like biting into a fudgy, caramelly brownie.
And not only do they taste good, one of these protein bars kept me full way longer than the store-bought ones I had been buying. Better for your body, better tasting, and less expensive. How could you not want to try these? Go here for the original protein bar recipe. The recipe calls for toffee flavored whey, but I used Optimum Nutrition’s Gold Standard 100% Whey in Caramel Toffee Fudge. You can use any whey you like as long as it goes well with chocolate and caramel, and that is just about anything! Enjoy, and to your health!
Macros per one out of four: 262k cals, 13g fat (5g sat, 4g mono, 1g poly), 18g carbs (5g fiber, 3g sugar, 2g sugar alcohol), 23g protein, 134mg sodium, 38mg cholesterol
Reference:
Dr. Anna Sward at www.proteinpow.com
Fadi Malouf -Atlanta Personal Trainer
by Fadi Malouf | Mar 23, 2013 | Blog, EatFadiFoods Recipes, Health, Motivation, News, Nutrition, Wellness
Healthy eating with Fadi Malouf. Body By Fadi Blog
Early Saturday… cloudy morning…The rain is lazy caressing the windows and softly waltzing across them as it makes the effortless relaxing sound.
Aaaawww…, there is nothing more cozy than gently waking up to the mellow sound of fresh rain, occasional thunder, followed by the powerful yet radiantly amazing, shiny lightning.
What is for breakfast on this glory day of Saturday?
As many of you know how a tight team works, this team work is no different. Words are unnecessary and things just flow. It is like reading someone’s mind and knowing exactly what the next step is. Have you ever been a part of a team like that, where one thing flows after another, almost appearing as orchestrated in some secret mind language?
While she brews the superbly aromatic, fresh Turkish coffee, he is preparing the ingredients for the deer meatballs. He is chopping some parsley, mixing in the Himalayan salt, pepper, cayenne pepper and olive oil. Yum. “Feed Your Body Right” Scrambled Eggs is finally ready – Scrambled egg whites, fresh spinach, chopped delicious tomatoes with parsley, accompanied with black bean fresh avocado salsa. Mouthwatering …giving the body all the great energy to indulge in, while properly fueling it with vitamins, nutrients, protein and delicious flavor. To clean the palette off, fresh orange with California dates on the side. Dates can be dipped in the coffee, so there is no need for any additional sweetness…dates got this one covered and are doing their magic!
Why Do All Great Things Really Always Must Come To An End?
If the end is the abundance of health for our bodies, let the end be everyday! Let the wholesome food end up in our bodies and continues to do so without a pause… If the end is for a plate to be empty, appreciated, cleaned off, then the end is the beginning of something great, isn’t it? A great day! And a great healthy life. Enjoy!
EAT FADI FOODS
WWW.BODYBYFADI.COM
