POP Nutrition: Barbeqeue Fiesta – Grilled Filet Mignon, Hamburgers, & Veg Skewers With Russian Barbeque Sauce

Hi guys,

It is hot but nothing will stop me from grilling. I love the food preparation, grilling, and of course eating. It is the entire experience. This time my boyfriend and I marinated filet Mignon, made fresh hamburgers, and conjured vegetable skewers with a Russian take on to a traditional American barbeque sauce. It came out amazing.

Main Ingredients:

  • 1 lb lean ground turkey
  • 1lb 85 % lean beef organic
  • 4 green zucchinis
  • 4 yellow squash
  • 30 babe onions or use 1 large onion cut into squares
  • 4 large sweet red peppers
  • 2 large tomatoes (yellow and green)
  • 2 Persian cucumber
  • 2-4 slices Ezekiel bread (I eat my sandwiches Russian style – open faced so depending what you like you will need 2 or more)
  • 10 leaves basil
  • bunch of cilantro
  • bunch of parsley
  • 1 tsp red pepper flakes
  • 1 tsp all spice
  • 1 large red onion
  • 3 eggs
  • 1 head of garlic
  •  3 green onions
  • chives

Marinade: I used 1 tsp of the dried spices listed below

  • 2 cups low-sodium vegetable stock
  • 1 cup white wine vinegar
  • 3 tbsp sesame seed oil
  • cilantro
  • parsley
  • green onion
  • basil
  • 1/4 cup ketchup
  • 1/2 cup unsalted tomato paste
  • paprika
  • 1 large red onion
  • celery seeds
  • flax seeds
  • sesame oil
  • 1 head of garlic
  • onion powder
  • black pepper
  • red pepper
  • smoked paprika
  • mustard seed
  • lemon
  • lemon peel
  • marjoram
  • coriander
  • cardamon
  • oregano
  • thyme
  • dill

Russian Barbeques Sauce Ingredients:

  • filet Mignon marinade as the base (see ingredients above)
  • 2 tbsp dried unsweetened goji berries
  • 2 tbsp flour (I used buckwheat)
  • 1 tbsp honey or coconut sweetener

Marinated Filet Mignon Cooking Steps:

  1. Mix all the marinade spices.
  2. Chop onion, garlic, parsley, and cilantro.
  3. Add all liquid into a glass bowl, fold in spices, and chopped vegetables, mix well, add filet Mignon. Make sure the meat is completely submerged. Put in the fridge over night or for at least 2 hours.
  4. When ready, cook on the grill until desired temperature. Keep the marina – that will be our base for the Russian marinade.

Russian Barbeques Sauce Cooking Steps:

  1. Take the sauce from the filet Mignon marinade and pore it into a heavy bottom pan.
  2. Fold in barbeques sauce spices (see the ingredients list above). Bring mixture to a boil.
  3. Reduce heat and simmer on low until it is nice and thick.

Burger Cooking Steps:

  1. Mix all the spices, add eggs, and meat, blend on high speed.
  2. Once mixed well, shape 4 oz burger and cook on the grill for 10 min or until the desired temperature is reached.
  3. Serve with bread, vegetables and Russian barbeque sauce.

Vegetable Skewers Cooking Steps:

  1. Cut zucchini and sash into 1 inch circles, and peppers into 2 inch squares.
  2. Using wood or metal skewers put one slice of zucchini, onion, pepper, squash, and repeat until the end of the skewer. 
  3. Place on grill and cook for 5 minutes then turn.


Have a great Sunday.


Esse Libere Fitness – Free To Be Fit

POP Nutrition: Breakfast Burrito.RU

Hi guys,

I love breakfast, well I love to eat period but I also think that a good healthy breakfast is a great way to start a day. Lately I also have been craving Latin inspired food so today we made breakfast burritos with salsa. Healthy, nutritious, delicious, and of course a bit spicy.

Salsa.RU Ingredients:

  • 1 large  peppers
  • 2 medium tomatoes
  • 1 small cucumbers
  • 1 large avocados
  • 50 grams cilantro
  • 1 lemon
  • 1 tbsp olive oil
  • 1 head of  Garlic
  • 1 jalapeno pepper
  • 1 tbsp balsamic vinegar

Burrito Ingredients:

  • 2 brown rice tortillas
  • 4 eggs
  • 2 tbsp cheese
  • 4 oz chicken breast tenderloins
  • spray oil for eggs

Salsa.RU Cooking Steps:

  1. Wash all vegetables and blend in a blender or of you prefer chop everything up.

Breakfast Burrito Cooking Steps:

  1. Heat up a heavy bottom pan, spray it with canola oil spray and add eggs, chopped basil leaves, chopped chicken breast tenderloins, and 1 tbsp of cheese.
  2. Preheat the oven to 45o F, warm up two brown rice tortilla in a  microwave for 20 sec to make them softer so you can wrap your eggs. Place in a foil lined cooking pan, Top with Salsa.RU, sprinkle with another 1 tbsp of cheese.
  3. Bake for 6 min or until cheese melts.
  4. Enjoy.


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.


  • 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.


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 🙂

Have a great weekend.


Esse Libere Fitness – Free To Be Fit