Roasted Cauliflower Salad with Pomegranate and Hazelnuts


Roasting cauliflower brings out its sweet, nutty flavor that pairs beautifully with hazelnuts and pomegranate seeds. Sliced celery adds freshness and crunch. Served atop a bed of arugula and dressed with a delicious cinnamon and allspice dressing, this roasted cauliflower salad is hearty enough to be a main course, and beautiful enough to serve to guests. Don’t have pomegranate seeds? Substitute with raisins or dried cranberries.

Total Time: 50 min.Roasted-Cauliflower-Salad-with-Pomegranate-and-Hazelnuts_aw95fn
Prep Time: 15 min.
Cooking Time: 35 min.
Yield: 4 servings

4 tsp. olive oil, divided use
1 Tbsp. sherry (or red wine) vinegar
1 tsp. pure maple syrup
¼ tsp. ground cinnamon
¼ tsp. ground allspice (optional)
½ tsp. sea salt (or Himalayan salt), divided use
½ tsp. ground black pepper
6 cups cauliflower florets
2 medium celery stalks, sliced on the bias
¼ cup chopped fresh flat leaf (Italian) parsley
2 cups fresh arugula
4 tsp. chopped, toasted hazelnuts
4 Tbsp. pomegranate seeds

1. Preheat the oven to 450° F.
2. Combine 2 tsp. oil, vinegar, maple syrup, cinnamon, allspice (if desired), ¼ tsp. salt, and ¼ tsp. pepper in a small bowl; whisk to blend. Set aside.
3. Place cauliflower on a large baking sheet. Drizzle with remaining 2 tsp. oil. Season with remaining ¼ tsp. salt and remaining ¼ tsp. pepper.
4. Bake for 30 to 35 minutes, stirring halfway through, or until cauliflower is tender-crisp and browned. Cool.
5. Combine cooled cauliflower, celery, parsley, and dressing in a medium bowl; toss gently to blend.
6. Divide arugula evenly between four serving plates. Top evenly with cauliflower mixture, hazelnuts, and pomegranate.


Chicken and Mushroom Pasta


Update basic chicken pasta with garlic, flavorful sautéed mushrooms, white wine, and fresh parsley. Common button mushroomsChicken-and-Mushroom-Pasta_kjwnz2 are great in this recipe, but if you want to amp up the flavor or impress someone special, choose porcini, morel, oyster or other wild mushrooms for your chicken and mushroom pasta.

Total Time: 29 min.
Prep Time: 10 min.
Cooking Time: 19 min.
Yield: 1 serving

1 Tbsp. olive oil
4 oz. raw chicken breast, boneless, skinless, cut into cubes
¼ medium onion, finely chopped
2 cloves garlic, chopped
8 oz. sliced mushrooms
¼ cup white wine
½ cup low-sodium organic chicken broth
1 cup cooked whole wheat angel hair pasta (2 oz. dry)
Chopped parsley (for garnish; optional)

1. Heat oil in medium saucepan over medium-high heat.
2. Add chicken, onion, and garlic; cook, stirring frequently, for 3 to 4 minutes, or until onion is tender.
3. Add mushrooms; cook, stirring frequently, for 2 to 3 minutes.
4. Add wine and broth. Bring to a boil, stirring occasionally. Remove from heat.
5. Place pasta on serving plate; top with chicken mixture.
6. Garnish with parsley if desired.NutritionalData-ChickenandMushroomPasta_rb996g


St. Patricks Day


Happy St. Patricks Day!





Chicken Breast with Sautéed Mushrooms


Mushroom lovers, this is for you! These mushrooms sautéed with garlic and sherry vinegar are incredibly flavorful, you’ll want to put them on everything. (Leftovers taste great in an omelette!)

Total Time: 48 min.Chicken Breast with Sauteéd Mushrooms_ad76mz
Prep Time: 10 min.
Cooking Time: 38 min.
Yield: 4 servings

1½ tsp. olive oil, divided use
4 (4-oz.) raw chicken breasts, boneless, skinless
4 medium shallots, chopped
4 cloves garlic, chopped
1 lb. sliced mushrooms
1 Tbsp. chopped fresh rosemary (or 2 Tbsp. dried rosemary)
2 Tbsp. dry sherry (optional)
½ cup  low-sodium organic chicken broth
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

1. Heat 1 tsp. oil in medium skillet over medium-high heat.
2. Add chicken; cook for 3 minutes on each side. Remove from pan. Keep warm.
3. Heat remaining ½ tsp. oil over medium-high heat.
4. Add shallots; cook, stirring frequently, for 3 to 4 minutes, on until translucent.
5. Add garlic; cook, stirring frequently, for 1 minute.
6. Add mushrooms and rosemary; cook, stirring occasionally, for 10 minutes, or until mushrooms release all their liquid.
7. Add sherry (if desired) and broth. Season with salt and pepper, if desired; cook, stirring occasionally, for 10 minutes.
8. Add chicken; cook for 5 minutes, or until chicken is no longer pink in the middle.
9. Place a chicken breast on each of four serving plates. Top with mushroom mixture.





When you are on a journey of any kind your perspective on things can have a profound effect on how much you enjoy your time and whether you are able to find happiness within it. Finding gratitude in the small things can allow you to see things that you take for granted that not everyone gets to experience. 

I wanted to share this poem that I read in one of my mindfulness courses. I am unsure of the author but I thought it was a really great example of how perspective can change your outlook. Here is the poem:

“One day, the father of a very wealthy family took his son on a trip to the country with the express purpose of showing him how poor people live. They spent a couple of days and nights on the farm of what would be considered a very poor family.

On their return from their trip, the father asked his son, ‘How was the trip?’ ’It was great, Dad.’ ‘Did you see how poor people live,’ the father asked. ‘Oh yeah,’ said the son. ‘So, tell me, what did you learn from the trip,’ asked the father.

The son answered: ‘I saw that we have one dog and they had four.’ ‘We have a pool that reaches to the middle of our garden and they have a creek that has no end.’ ’We have imported lanterns in our garden and they have the stars at night.’ ‘Our patio reaches to the front yard and they have the whole horizon.’ ‘We have a small piece of land to live on and they have fields that go beyond our sight.’ ‘We have servants who serve us, but they serve others.’ ‘We buy our food, but they grow theirs.’ ‘We have walls around our property to protect us, they have friends to protect them.’

The boy’s father was speechless.

Then his son added, ‘Thanks Dad for showing me how poor we are.’”Unknown

So how does this fit in with health and fitness? 

*When you are not as toned as we would like to be or not at our goal weight don't hate yourself and avoid mirrors or going out because your waiting to see results. Find the things you like about yourself and not the things you dislike, and yes, there are good things about you!! 

*If you need to modify when working out don't think that you are failing or are not yet good enough because you cannot do the program at super speed (You will get there if you stay consistent). Modifying can allow you to slowly gain strength and increase your cardio without getting injured.

*If you fall off track with your nutrition plan don't put yourself down. Just get back on track and try again. 

*No one is perfect – even if they appear to have it all together!

These are just a few ideas. Brainstorm some other areas that you may think negatively about and see how you can turn them around for the better. 


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