POP Meals Under 500: Omelet with Fresh Vegetables, Raspberries, and Pistachios Breakfast

Hi guys,

Another addition to Free2BFit POP Meal Under 500 family: Omelet with Fresh Vegetables, Raspberries, and Pistachios Breakfast.

POP Value: 310 calories | 27 grams carb | 33 protein | 11.2 grams fat

  1. 1 whole egg
  2. 1 cup egg whites
  3. 1 1/4cup broccoli slaw
  4. 1 1/3 fresh baby spinach
  5. 1 tbsp diced onion
  6. 1 cup baby bella mushrooms
  7. 2/3 cup raspberries
  8. 12 pistachio
  9. unsweetened tea

Omelet Cooking Steps:

  1. Spray a heavy bottom pan with canola oil spray.
  2. Add diced onions, and satay for 2-5 min or until golden brown.
  3. Add chopped mushrooms, broccoli slaw, spinach, cover, and cook for 3 min.
  4. Fold in egg, egg whites, and cheese.
  5. Cook for 3 minor until egg is set.

Enjoy!

Svetlana

Esse Libere Fitness – Free To Be Fit

POP Nutrition: Piquante Scallops With Fig and Almond Sauce

Happy Friday guys,

And what a great Friday it is. I had amazing workouts and ready to tackle just another studio/gym project – which means getting closer and closer to shooting workouts, cooking videos,  and uploading them online.

So to end a great week we are having a new dish: Piquante Scallops With Fig and Almond Sauce. Sweet, savor, spicy, and absolutely delicious.

Ingredients:

  • 1/2 sliced dry toasted almonds
  • 6 fresh figs
  • 3 jalapeno peppers
  • 1 large red onion
  • 1 tbsptosated sesame oil
  • 10 leaves of basil
  • 12 oz low-sodium vegetable stock
  • green onion
  • pepper
  • paprika
  • all spice
  • 1/2 red whine vinegar
  • 1/4 oat bran old fashion oatmeal
  • 1/2 tsp ground Szechuan pepper
  • 8 oz carrots
  •  12 oz asparagus
  • 1/2 of orange zest and juice (use the same orange)
  • 2 green onions
  • 1 garlic head
  • 1 tsp coriander
  • 1 tsp red pepper
  • 1 tbsp balsamic vinegar
  • 1 tbsp of honey

Cooking Steps:

  1. Toasted almonds on low heat in a heavy bottom pan. (I love Trader Joe’s dry toasted almonds. The slivers are thin and absolutely delicious with the just right amount of crunch).
  2. In a bowl combine vinegar, Szechuan pepper, thyme, oat bran/old fashion oatmeal, add scallop to coat evenly. The oat bran/oatmeal is used as a substitute for flour to give our reduction a nice think consistency.
  3. Heat up a skillet and cook scallops on low heat for about 3 min.  Do not overcook since we will be adding them to the sauce. And use all the leftovers from the pan – it soaked up all the scallop juice goodness  and flavor.
  4. Meanwhile, chop onion and cook in a heavy bottom pan on low using 1 tbsp of sesame oil. (This has become my favorite – very appetizing).
  5. In a blender chop figs, jalapeno peppers, green onion, garlic, Szechuan peppers, coriander, red pepper.
  6. After onion is tender and light golden brown, add chopped carrots, and asparagus. Drizzle with 1 tsp of red wine vinegar, add orange zest and juice, cover and cook for 5 min or until carrots are tender but still firm.
  7. Fold the fig and jalapeno pepper sauce into the vegetable and add scallops, 1/2 of toasted almonds, drizzle with balsamic vinegar (brings out the taste of fig in the sauce), and mix gently. Cook on low for 10 min.

Today I will be serving this over brown rice noodles. Hmmm so so good just had a taste. The spicy and sweet flavors complete each leaving my lips slightly burning – it’s that and red pepper – exactly what I was looking for.

Also, I tried the fig and jalapeno sauce with baked tortilla chips – it was delicious. Great low-fat and low-sodium summer break snack that still kick a punch in taste.

Have a great weekend.

Svetlana

Esse Libere Fitness – Free To Be Fit

POP Nutrition: Aromatic Dover Sole With Broccoli, Carrots and Jasmine Brown Rice

Hi guys,

As you know nutrition is 90% of success when it come down to training and beating the fat fight. Also to minimize your cravings a nutritional approach that has a variety of foods and dishes is the key to long lasting results. So here is – Aromatic Dover Sole With Broccoli, Carrots and Jasmine Brown Rice.

Ingredients:

  • 1 lb Dover sole
  • 3/4 cup brown jasmine rice
  • lb broccoli
  • 1/2 lb carrots
  • 1 garlic glove
  • green onion (for garnish)
  • basil leaves
  • ground cumin
  • ground coriander
  • paprika
  • dried thyme
  • turmeric
  • curry powder
  • 1 tbsp sesame oil
  • 1 med red onion
  • 12 oz low-sodium chicken stock
  • 10 basil leaves

Cooking Steps:

  1. Heat a deep dish on low, pore oil and add chopped onion. Cook until tender.
  2. Mix all the spices about 1 tsp of each. Set 1/3 aside for fish and fold the rest into the onion.
  3. Simmer for about 2-3 min or until onion saturates with the spices and basil, then add chicken stock. Sliced carrots, garlic, broccoli, and rice. Cook on low until rice is tender.
  4. Meanwhile, preheat the oven to 220 C or 350 F. Line a cooking sheet with foil and place fish filets. Sprinkle with the spices and cook for 10 min.
  5. Enjoy!

Svetlana

Esse Libere Fitness- Free To Be Fit

POP Nutrition: Brown Rice Shells With Crab Meat & Tomato Sauce

Hi guys,

Hope everyone is safe and even though some of us do not have power the main thing is that everyone is alright.

Today we are making a healthy pasta dish that will satisfy your pasta cravings s here it is Brown Rice Shells With Crab Meat & Tomato Sauce If you really want you can add 1 tbsp of grated cheese to make it x-tra delish.

Ingredients:

  • 2 cups of brown rice pasta
  • 1 garlic head
  • 1/2 large red onion
  • 1 tsp coriander
  • 5 basil leaves
  • 2 tbsp white wine vinegar
  • 1 tsp thyme
  • 1 tsp dried oregano
  • 1 tsp dried cilantro
  • 1 tsp black pepper
  • 12 oz canned or fresh crab meat
  • 3 large tomatoes (chopped) or 8 oz canned unsalted tomatoes (no liquids)
  • 1 tsp olive oil

Cooking Steps:

  1. Boil water and add 2 cups of pasta. Boil on low for 10 min.
  2. Meanwhile, chop onion and cook it until golden brown, then add crab meat.
  3. In a blender combine all spices and tomatoes. Blend until smooth. Fold into crab and onion mixture. Cook on low for 5-7 min.
  4. Fold in cooked and drained pasta.
  5. Enjoy.

Svetlana

Esse LIbere Fitness – Free To Be Fit

POP Nutrition: Tangy Filet Mignon With Roasted Sliced Zucchini And Sweet Potatoes

Hi guys,

I have been feeling like having another steak – surprise, not 🙂 so. I also think that marinating really gives the meat nice flavor. So here is the Filet Mignon With Tangy Marinade. I also grilles zucchini and sweet potatoes to make this meal compete. Hmmm…hmmmm good.

Ingredients:

  • 1 cup low-sodium vegetable broth
  • 1 tbs tamarind concentrate
  • 1/2 red onion diced
  • 1/2 cup white wine vinegar
  • 1 1/2 tsp pumpkin spice
  • 1/2 fresh squeezed lemon juice
  • 1 tsp ground peppers
  • 1 tsp dried parsley
  • 1 tsp paprika
  • 1 tbsp Dijon mustard
  • 1 tsp garlic powder
  • 1 tsp mustard seed
  • 1 tsp celery seed
  • 1 tsp coriander
  • 1 tsp marjoram
  • 1 tsp oregano
  • 4 6 oz Filet Mignon stakes
  • green onions
  • olive oil
  • cilantro

Cooking Steps:

  1. Mix all marinade ingredients. Place a bowel and put in filet steaks. Leave in the fridge ideally over night or at least for 2-3 hours. Make sure that the meat is covers completely, if not flip them half way into the 2 hours.
  2. Broil or grill until desired temperature.
  3. Meanwhile slice zucchini and sweet potatoes and range on a cooking sheet.
  4. Sprinkle with olive oil, pepper, paprika, garlic powder, onion powder, coriander, marjoram. Roast for 25 min (230 C).  

Svetlana

Esse Libere Fitness – Free To Be Fit