Greens Smoothie

Greens Smoothie

This has been my new go-to breakfast for busy mornings – you can make it in about 3 minutes or less, or you can even make it the night prior. Even though it’s bright green, don’t let the color scare you away. This smoothie is sweet, nutritious and packed with protein and vitamin C. Also, the vitamin C in pineapple and clementine help your body to absorb the iron present in spinach more readily – talk about a power breakfast. I usually eat 1-2 egg hard boiled eggs or egg whites to increase the protein content, or you can enjoy this smoothie as a mid-day pick-me-up!

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Ingredients (serves 1):

1 cup spinach, packed

1/3 C frozen pineapple chunks (make sure the only ingredient is pineapple – no added sugar or syrup!)

1 clementine, peeled and sectioned

1/2 C plain, 0% fat Greek yogurt

Ready to blend!

Ready to blend!

Directions:

  1. Place spinach all ingredients in blender (I used my Magic Bullet). Blend until well combined (you may need to blend it for about 2 minutes in order to get all of the spinach leaves fully incorporated). How easy was that?! *Note: you can make this overnight and store in your fridge to grab on your way out the door the next morning – just keep it covered.

The Goods: What’s Inside?

Nutritional Analysis Per Serving

Calories 137 calories, Total Fat 0 g, Saturated Fat 0 g, Cholesterol 0 mg, Carbohydrates 22 g, Fiber 3 g, Protein 14 g, Sodium 68 mg, Calcium 185 mg

This breakfast could be grab-and-go, but it took so little time to make that I just enjoyed it at home!

This breakfast could be grab-and-go, but it took so little time to make that I just enjoyed it at home!

 

 

Baked Halibut with Pineapple Salsa

Baked Halibut with Pineapple Salsa

Pineapple salsa will spice up any plain fish dish – and add a hearty serving of fruits and veggies! This fresh, homemade salsa offers lycopene, an antioxidant found in tomatoes, along with the heat of a jalapeno pepper and the sweetness of pineapple. Although I used halibut in this recipe, any white fish will do. I’ve made this before using sea bass and prefer the less oily texture of the halibut with the salsa. My main suggestion? Try to opt for a wild-caught fish!

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Ingredients (serves 2):

12 oz wild-caught Halibut (or any other white fish of your choice), divided into two, 6-oz portions

1 tsp olive oil

4 roma tomatoes

1 C cubed pineapple

1/2 jalapeno pepper (seeds removed if you don’t want the salsa very spicy)

1/2 small red onion

3 Tbsp fresh cilantro, stems removed (about 5 sprigs)

dash salt

dash ground black pepper

1/8 tsp garlic powder

nonstick vegetable oil cooking spray

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Fresh pineapple salsa!

Directions:

1. Preheat oven to 360 degrees Fahrenheit.

2. Spray casserole dish with nonstick vegetable oil cooking spray. Place halibut in casserole dish and drizzle olive oil over fish, distributing it evenly. Sprinkle salt, pepper and garlic powder over each fish fillet. Set aside.

3. Dice tomatoes, onion, jalapeno and pineapple. Combine in bowl.

4. Rinse cilantro leaves and pat dry. Finely chop cilantro and add to salsa. Add salt and ground black pepper to taste. Combine well and set aside.

5. Bake fish in oven until flakey and opaque, approximately 25 minutes. The internal temperature of the fish should reach 145 degrees Fahrenheit.

6. Remove fish from oven and top each fillet with salsa. Make sure to save some salsa on the side to scoop up with veggies and/or tortilla chips! Enjoy!

 

 

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

*1 serving is 1 6 oz fillet with half of the salsa

Calories 340 calories, Total Fat 8 g, Saturated Fat 1 g, Cholesterol 70 mg, Carbohydrates 20 g, Fiber 3 g, Protein 48 g, Calcium 138 mg, Sodium 206 mg

Baked halibut - ready to top with the pineapple salsa!

Baked halibut – ready to top with the pineapple salsa!