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Sweet & Spicy Brussels Sprouts! Carb-free Recovery Meal

Sweet & Spicy Brussels Sprouts! Carb-free Recovery Meal

It's another episode of KYM'S KITCHEN where I teach you how to cook healthy as any capable 5yr old could.  One of my FAVORITE things since moving to LA is the fact that I can ride my bike to the local farmers market and pick up the freshest produce.  Today I got some Brussels Sprouts, and I am going to show you a really fast way to make them.  Today's recipe is my super-duper easy SWEET and SPICY brussels sprouts. 

MAX OUT GAME

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Who can do more pushups? Jump lunges? Triceps? What does my new apartment look like? What workout should I do everyday? All these questions and more are answered in this video. enjoy.

music: Fake Money & No Way Josie

HIIT SUCKS! 5 min WRKOUT

I'm in ZION and I ain't got no TIME for a full workout! I got mountains to climb, yo. Whatever your EXCUSE you can't excuse yourself from a workout that takes 5 MINUTES. If you can't fit in 5 minutes, then you really are damn lazy. And lazy people don't have abs. sorry. Now get off your butt and do this workout!!

WARMUP

follow-along in real time:

#1 :20 Squat Kicks / :10 High Kees

#2 :20 Plyo Jacknife / :10 High Kees

#3 :20 Left Side Kick / :10 High Kees

#4 :20 Rt Side Kick / :10 High Kees

#5 :20 Mountain Climbers / :10 High Kees

REPEAT!!!!!!!!!!!!!!!!!!!!!!

 

Fast Kale & Cornbread Salad Recipe

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Make something insanely yummy with LEFTOVERS! One of my favorite salty/sweet salads is KALE + CORNBREAD. Try it. It's GOOD. And it only takes 3min!

Ingredients:

Kale

Red Onion

Lemon

Balsamic Vinegar

Sesame Oil

Hot Sauce of Choice

Salt

 

How To Make Your Own Sandbag (+ my fave 5 moves with it!)

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BEACH DAYSSSSS!!! Relaxation, sun, margaritas... and beer bellies?  Don't let this happen to you!  I've got just the solution:  BEACH WORKOUTS!  Check out my latest video to find out how-to make your own sandbag and use it in a workout.  It's SO easy, kinda fun and VERY effective.   So you can get your full workout in BEFORE you pass out face down on a towel with your margarita.  (don't forget your sunscreen!!!)

Here's what you will need: 1. Medium Sized duffle bag 2. All the spare plastic shopping bags you can find

Now watch the video!  (I've included a step by step below:)

Step 1. Take the plastic bags and fill them w/ 5-10lbs of sand.  In the video I do about 5lbs each. I don't use a scale. I just go based on feel.  If you want to be precise, you will need a scale.

Step 2. Place the plastic bags into the duffle bag.  Fill to the appropriate weight for your workout.  If you've never worked out with sandbags before, I recommend keeping it light to begin with just to adjust to the feel.  For the video I filled 4 plastic bags to approximately 5lbs each for a total of 20lbs.

Step 3. Fill in all the empty space with the rest of your empty plastic bags to create a tightly packed duffle bag.  This will make the bag easier to manage. Zip it up.  Now you're ready to workout!

Follow my video for some great moves, or get creative and do your own.  Working out with a sandbag in the sand will burn between 20-80 extra calories per exercise!  It's especially great for strengthening and toning the legs and thighs. So slather on the sunscreen and enjoy a burn of a different kind!

You Don't Need Another Recipe...

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…this Thanksgiving.  Even if you fill the table with healthy alternatives to your favorite dishes- the biggest danger remains: OVEREATING.  It won’t matter if it’s healthy if you still eat too much of it.

So this holiday, focus on PORTION CONTROL.  Read on for tips to help you through:

  • Think small - serve in smaller serving dishes to encourage smaller portions
  • Plan for leftovers to reduce the chance of over-eating- you’ll save time and have healthy meals planned for the coming week.
  • Make a low fat vegetable based soup as a starter
  • Limit starches such as potatoes, stuffing, and rolls, instead fill your plate with more vegetables. * Squashes are great replacements for potatoes and noodles. Zucchini is a very starchy vegetable.
  • DRINK WATER!  Sip the alcohol sparingly, when you aren’t eating a big meal and can truely appreciate it. Between meals, forego the wine and beer for water or tea.
  • Avoid seconds. If you can’t resist the second helping, focus on refilling your plate with vegetables and other lower calorie choices
  • Enjoy desserts however, slice your pie into 16 slices and share!
  • Use small plates or tea cups to reduce portion size when serving the desserts
  • Make social activities ACTIVE.  Choose touch football, dog walking, bike riding or even Pictionary or charades for family bonding time.

A Dirty Little Cooking Secret!

Barley and Mushroom Pilaf Recipe

OK- I love to cook food! but seriously, I’ll admit, I’m still learning.  And something I’m finding to be true about cooking alternative grains- like cous cous, polenta, barley, wild rice, quinoa, kamut- is (when in doubt) cook it like pasta!  I’m sure many foodies and chefs are cringing- but seriously, they’re probably not reading my blog. But for those of you working and/or raising children folk who stick to what they know is easy to cook but secretly wish they could make exotic-sounding dishes… um, just COOK IT LIKE PASTA!  I mean, boil a pot of water (or broth), add a dash of salt, and then add the grain and stir/cover/stir until that grain is soft and edible!  You can always drain excess water.

Not perfect, but damn, at least you got an alternative to sandwiches.  Besides, these healthy grains will keep you alive and kicking for a long time… long enough to learn how to cook them better!  ;) That said, read on for an easy barley recipe… EAT UP!

Easy Barley and Mushroom Pilaf Recipe: For a vegan barley pilaf recipe that is lower in fat and cholesterol-free, simply omit the Parmesan cheese, or, you could try adding a bit of nutritional yeast instead of the cheese.

Ingredients:

  • 1/2 cup fresh sliced mushrooms
  • 2 tsp olive oil
  • 1 cup pearl barley
  • 3 cups vegetable broth
  • 2 tbsp chopped green onions (scallions)
  • 1/4 tsp crushed dried rosemary
  • 2 tbsp grated fresh Parmesan cheese

Preparation:

Heat olive oil in saucepan; add mushrooms and sautee until limp. Add barley, vegetable broth, green onion and rosemary. Bring to a boil.

Reduce heat to low, cover and cook 45 minutes or until barley is tender and liquid is absorbed. Sprinkle Parmesan cheese over barley pilaf and serve.

Makes 4 servings of barley pilaf.

Per serving: 242 calories, 7g protein, 7g fat, 40g carbohydrate, 4mg cholesterol, 11g fiber, 790mg sodium.

Polenta!

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I love to cook for myself. But I’m terrible at planning.  Being hungry by the time I start to cook means I want my food QUICK. This usually leads to eating a lot of cous-cous and polenta.   Both are super easy to prepare and give a welcome alternative to potatoes or pasta.

Polenta is cornmeal simmered in water or broth to create a thick, porridge-like, creamy mixture. The more finely ground the cornmeal, the creamier your cooked polenta will be. Try to find stone-ground whole grain cornmeal for your polenta recipes; it contains the entire grain of corn. If possible, avoid degerminated cornmeal; the process, which strips the grain of its germ layer, renders the cornmeal less nutritious.

One of my favorite ways to prepare it is topped with sauteed veggies, garlic, and onions.  Here’s a step by step:

1. Sautee onions and olive oil to a wok or pan

2. Add vegetable of choice: butternut squash, eggplant, zuchinni, peppers, etc all carry a nice flavor. Cover and leave the veggies to cook over a low to medium heat, until they are lightly tinged golden brown, about 10 minutes. At 10 minutes, add chopped garlic, so as to get the flavor but keeping it mostly raw (for maximum health benefits)

4. To prepare the polenta, bring water to a boil in a large saucepan over a high heat. Gradually whisk in the polenta (you want about 1/3 polenta to the amt of water) and continue whisking until the polenta absorbs all the liquid. Reduce the heat to medium and cook, stirring, until the polenta is thick, 5–10 minutes. Beat in the Parmesan cheese and oregano with seasoning to taste.

5. To serve, spoon the polenta onto plates or into large individual bowls. Top with vegetables. Optional cheese or chopped nuts or cracked pepper!

Ginger Honey Chicken

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Spicy, Flavorful and Lean.  Here’s another way to make your chicken!  (Ginger has also been shown to clean and thin the blood thus positively affecting the heart and almost every other organ in the body.)

GINGER HONEY CHICKEN

INGREDIENTS:

  • Olive oil cooking spray
  • 2 tbsp low-sodium soy sauce
  • 1 tbsp lime juice
  • 1 tbsp raw honey
  • 2 tbsp freshly ginger, grated
  • 2 cloves garlic, minced
  • 1/4 tsp hot pepper sauce
  • 4 4-oz boneless, skinless chicken breasts

INSTRUCTIONS:

  1. Preheat oven to 350°F. Coat a baking sheet with a thin layer of cooking spray.
  2.  

  3. In a small bowl, whisk together next six ingredients, creating a marinade.
  4.  

  5. Place chicken into prepared baking sheet and brush with marinade. Bake chicken for about 30 minutes or until no longer pink in center.
  6.  

  7. Serve chicken on a bed of brown jasmine rice and your favorite steamed vegetables.

NUTRIENTS per serving:

  • Calories: 152
  • Total Fat: 1.5 g
  • Sat. Fat: 0.5 g
  • Carbs: 6 g
  • Fiber: 0.5 g
  • Sugars: 4 g
  • Protein: 27 g
  • Sodium: 376 mg
  • Cholesterol: 66 mg

Gazpacho Recipe

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My client Brendan gave me his little trick to clean eating in the summer: Gazpacho. Great ideas lead to great bods.  Show us the way, Brendan!

Nothing beats gazpacho—a traditional summer soup from the Andalucia region of Spain—on a hot summer day.  Not only is it delicious, but

it’s super healthy, too!  Now, this isn’t a totally “authentic” version.  The real deal calls for day-old bread, but this is a great low-carb alternative.  For a thicker, chunkier gazpacho, coarsely chop up the veggies in a food processor as directed in the recipe.  If you prefer a creamy, more soupy version, throw it all together in a blender.

I will sometimes double all the ingredients and make a HUGE bowl that I can share with tons of friends.  Just remember: the more it sits in the refrigerator, the better it tastes!

1 hothouse cucumber, halved and seeded, but not peeled 2 red bell peppers, cored and seeded 4 plum tomatoes 1 red onion 3 garlic cloves, minced 23 ounces tomato juice (3 cups) 1/4 cup white wine vinegar 1/4 cup olive oil 1/2 tablespoon kosher salt 1 teaspoons freshly ground black pepper

Roughly chop the cucumbers, bell peppers, tomatoes, and red onions. Put each vegetable separately into a food processor and pulse until it is coarsely chopped.

After each vegetable is processed, combine them in a large non-metallic bowl and add the garlic, tomato juice, vinegar, olive oil, salt, and pepper. Mix well and chill before serving.  Ideally, let it sit overnight before serving.