Tag Archive: recipes

Recipe for Southern-Style Kale

6 cups rinsed, stemmed, and chopped kale (about 1-1/2 pounds)

2 bacon slices, chopped

1/2 cup chopped onion

1 garlic clove, minced

1/2 cup low-sodium chicken broth

1/4 teaspoon salt

1/8 teaspoon freshly ground pepper

1. Cook the kale in a large pot of boiling water until the color brightens, 15-30 seconds. Drain the kale in a colander.

2. Heat a large nonstick skillet, then add the bacon. Cook, stirring, until the bacon is browned, about 3 minutes. Add the onion and garlic and saute until the onion is translucent, 3-5 minutes. Add the kale, broth, salt, and pepper. Cook, uncovered, stirring occasionally, until the kale is tender and most of the liquid has evaporated, about 15 minutes. Serve at once.

(Per serving: 82 calories, 3 g total fat, 1 g saturated fat, 3 mg cholesterol, 257 mg sodium, 12 g total carbohydrate, 2 g dietary fiber, 5 g protein, 144 mg calcium)

FacebookTwitterGoogle+WordPressBookmark/FavoritesBlogger PostShare

Healthy Bodybuilding Mac & Cheese

Makes 8 servings. Each serving has:
172 calories
1g fat
9g protein
33g carbs

You will need:
Brown rice elbow pasta (12oz. dry)
4 quarts water
1/2 cup almond milk
3/4 cup fat-free cheddar cheese
2 tbsp. low-fat cottage cheese (optional)
Additional spices of your choice (optional)

FACEBOOK:

https://www.facebook.com/MichaelKoryFitness

TWITTER:

http://twitter.com/#!/MichaelKory

RECIPE BLOG:

http://michaelkoryfitness.blogspot.com

FacebookTwitterGoogle+WordPressBookmark/FavoritesBlogger PostShare

Feature Ingredient of the Month – Asparagus

Diet-to-Go › Blogs › sridgeway’s blog › Feature Ingredient of the Month – Asparagus

One of the best things about summer is the abundance of fruit and vegetables in season. Sure with global commerce we can get almost any produce item at any time of the year, but there are a few things that just taste better in summer, asparagus being one of them. Asparagus added to any meal just makes it taste fresher, healthier and more delicious.  

Why you should eat it:

Asparagus is the super hero of vegetables. In their long, thin body is a ton of health benefits including fiber, folate and vitamins A, C, E and K. 

Asparagus is also a great source of glutathione. Glutathione contains three amino acids (glumatic acid, glycine and cysteine) that combine into one molecule that serves as a powerful oxidation-reduction agent in our bodies. So by eating asparagus not only are you fighting free radicals and the aging process, but you are also protecting yourself against many forms of cancer including bone, breast, colon, larynx and lung. 

But wait, there’s more. 

Asparagus also contains the amino acid asparagine. Asparagine is a natural diuretic that is used to treat swelling, arthritis, rheumatism, and PMS-related water retention.

For only 43 calories per cup asparagus contains all these powerful nutrients as well as over 11% of the Recommended Daily Allowance of dietary fiber and almost 10% of our daily requirement of protein. 

How to choose it:

You can find asparagus all year around but the prime season is February to July. When picking out your asparagus look for firm, straight, smooth, rich green stalks with tightly-closed tips. 

Ridges in the stems and a dull green color are an indication of old age. The stalks should not be limp or dry at the cut. 

How to store it:

Asparagus is pretty low-maintenance; you don’t need to wash asparagus before you store it, and you definitely don’t want to soak it. Simply trim the ends and stand them upright in a jar with about an inch of water in the bottom. Cover with a plastic bag and store spears in the refrigerator for up to two days.

The most important thing to remember is to always keep your asparagus clean, cold and covered.

How to enjoy it:

Asparagus can be eaten raw, steamed, sauteed, baked and even pickled but in the spirit of summer and summer cooking, try this easy recipe for grilled asparagus.

Asparagus

Easy Grilled Asparagus 

Prep time: 15 minutes

Cook time: 7 minutes

Yield: Serves 4

Ingredients

  • 1 pound asparagus (estimate 1/4 pound per person), thick spears
  • 1-2 Tbsp Olive oil
  • Kosher salt

 

Directions

Preheat your grill for high, direct heat.

Prepare the asparagus by breaking or cutting off any tough bottom ends (can save for stock, or discard). Place the asparagus in a pan (to contain the spears while you put them on and take them off the grill). Coat them with olive oil and sprinkle salt over them.

Grill the asparagus spears for 5-10 minutes, until nicely charred and just fork tender, turning them every few minutes so that they brown relatively evenly.

Remove from grill, serve and enjoy.

FacebookTwitterGoogle+WordPressBookmark/FavoritesBlogger PostShare