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.


  • 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!


Esse Libere Fitness- Free To Be Fit

POP Nutrition: Flavorful Cod With Steamed Broccoli

Happy Friday,

And what a great Friday it is. I nkow I said I am not doing any kettlebell presses or swing but I am hooked what can I say. So I did a light run with snatches – working to get 100 in 5 min with 16 kg so I can record it and get my RKC cert :). So far so good, my shoulders feel stronger not ready for 16 kg yet but getting there. In a month I will be all set.

So I was feeling like having fish today, and I already ate my salmon but still have cod in my fridge. I decided to make it with Indian flavor. So here it is: Flavorful Cod With Steamed Broccoli. It is delicious and great high protein low carb meal. I did not even suspect how high in protein cod is – 4 oz has 20 gram of protein- imagine that and I usually stick to salmon or tune and cod has less fat then salmon, so you get more for your meal. And one more awesome thing – you can have 8 oz of fish and 2 cups of broccoli and it will only be 280 calories. Ingredients:

  • 1 lb cod filets
  • 1 tsp fenugreek (it has a specif taste so you can skip it if you do not like pungent things)
  • 1 tsp cumin
  • bunch of shopped cilantro
  • 1 tsp smoked paprika
  • 1 tsp turmerik
  • 1 tsp all spice
  • juice of one lemon

Cooking Steps:

  1. Warm up your grill to 450 F.
  2. Place foil on a cooking sheet and put cod filet on the sheet.
  3. Mix all spices in a bowl and spread evenly over the fish filet. Squeeze lemon on top.
  4. Broil for 20 min.
  5. Meanwhile, boil a pot of water and add 4 cups of broccoli florets. Boil or steam for 5 min or until tender crisp.
  6. Enjoy. I could not help it and added hot peppers, my mom cannot eat hot food so I made this one mild but added some heat for myself šŸ™‚

Have a great weekend.


Esse Libere Fitness – Free To Be Fit

POP Nutrition: Grilled Filet Mignon, Baby Bella Mushrooms, With Cucumber & Tomato Salad in a Pocket

Happy Friday,

I hope you are having a great day. The weather is delightful and I was playing with different tastes and came up with: Grilled Filet Mignon, Baby Bella Mushrooms, With Cucumber Tomato Salad in a Brown Rice Pita Pocket.

Ā Ingredients:

  • 12 oz filet mignon
  • paprika
  • garlic and onion powder
  • red pepper flakes
  • dried cilantro
  • 1 tbsp wine vinegar
  • 2 Persian cucumbers
  • 2 mid tomatoes
  • 1 mid onion
  • 4 babe portobello mushrooms
  • 1.5 cup brown rice medley flour
  • 1 egg
  • olive oil
  • 7 tbsp warm water

Filet Mignon Cooking Steps:

  1. Slice Filet Mignon into 1 inch strips, place in a bowl and add paprika, garlic powder, onion powder, red pepper flakes, dried cilantro, and drizzle with olive oil and vinegar. Mix well. And let marinate while you are preparing other ingredients.
  2. When ready, heat up a grill (today I used Foreman grill) to 400 F and cook for about 3 min.Ā 

Brown Rice Medley Pita Pocket:

  1. In a bowl combine flour, 1 tbsp olive oil, 7 tbsp warm water, and 1 egg. Add garlic and onion powder, dried cilantro, and paprika to taste. Blend well until the dough is elastic.Ā 
  2. Divide into 6 pieces and roll out with a rolling pin on a flowered surface.
  3. Heat up a griddle or a cast iron pan and cook on low heat until starting to born won one side, flip pita over and cook for another 2 min or so.Ā 

Pita Pocket Filling:

  1. Heat up 2 tbsp of oil in a skillet, shop onion set 1/2 aside.
  2. Chop portobello mushrooms and place in a skillet, addĀ  1/2 chopped onion. Cover and cook on low heat until mushrooms are tender.
  3. Meanwhile, chop cucumbers, tomatoes, chives, and add 1/2 previously chopped onion.
  4. Squeeze 1/2 lemon and drizzle with olive oil.Ā 

Place meet, mushrooms, and salad in pita and enjoy.


Esse Libere Fitness – Free To Be Fit

POP Nutrition: Aromatic Chana Dal Beans and Brown Jasmine Rice Pilaf & Chicken Breast Tenderloins Ragu

Hi guys,

I have been having a taste for Indian food. Not sure why. Never really went to Indian restaurant, Thai yes – I am the first one out of the door but not Indian. But lately I have been really into flavorful cumin, cardamon, cloves, cumin, and coriander. So here is an Indian inspired Aromatic Chana Dal Beans and Brown Jasmine Rice Pilaf & Chicken Breast Tenderloins Ragu.

Chana Dal Beans and Brown Jasmine Rice Pilaf Ingredients:

  • 1/2 cup brown jasmine rice
  • 1/2 cup chana dal beans
  • 2 tbs grapeseed oil
  • 3 greed cardamons
  • 2 cloves
  • 3 peppercorns
  • 1/2 tsp Spanish saffron threads
  • 2 1/2 cup low sodium vegetable broth or water
  • 1 cup of dried mushroom caps of your choice

Chicken Breast Tenderloins Ragu Ingredients:

  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • 1 tsp diablo chili powder
  • 1 tbsp dried fenugreek
  • 1 cup almond coconut yogurt
  • 1 large onion
  • 1 tsp ginger powder
  • 1 tsp crushed garlic
  • 1 tsp ground cinnamon
  • 1 tsp ground cloves
  • handful of dried cilantro

Cooking Steps For Chana Dal Beans and Brown Jasmine Rice Pilaf:

  1. Place all the ingredients in a heavy bottom pan.
  2. Bring to a boil and then cook on low heat for about 35-40 min or until rice and beans are soft to taste. I added dried mushroom because they still stay a bit chewy when ready and I really like that texture. You can use fresh mushrooms as well.

Cooking Steps For Chicken Breast Tenderloins Ragu:

  1. In a heavy bottom pan heat the oil and add diced onion.
  2. Cook on low heat until golden and soft fora bout 5 minutes.
  3. Add all spices and yogurt, and saute for 1 min.
  4. Add chopped chicken breast tenderloins and simmer on low for 15 -20 min with closed lid.
  5. When ready server over rise pilaf and sprinkle with dried pepper flakes.Ā 

Also yesterday I had a few dried Madjool dates for desert by “Caramel Natural”. Even company name has reference to caramel in it. They totally satisfy my sweet tooth and desire to have caramels. The texture, flavor, and taste just reminds me of chewy caramels but with way less calories and all natural sugar and fiber. And to think that for the longest time I though I did not like dates based just one time that I tried a middle-eastern sweet and did not like it. I am so happy I came around and fig a chance šŸ™‚ Hm hm good for you and so tasty too.


Svetlana Winslow

Esse Libere Fitness – Free To Be Fit

MTRW: Muscle Frenzy

Hi guys,

Today is day two and I am excited about the new workout breakdown since it’s been awhile since I did any HIT or TABATA.

There are two parts to the workout:

  • Part 1: Timed Challenges
  • Part 2: Weight Lifting

Part 1: 4 min continuous work per exercise | 60 sec rest

Part 2: Legs | 4 warm up & 1 work set | 15-20 reps

  • Seated Leg Extensions
  • Leg Press (Glute Focus)
  • Prone Leg Curls
  • Standing Calf Raises

Stretch and have a protein snack.Ā 


Esse Libere Fitness – Free To Be Fit