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Category: Recipes


Easy Baked Meatballs

Posted by Mike Sherbakov in Nutrition, Recipes. No Comments

1st April

These meatballs are packed with protein and veggies, making it the perfect snack, breakfast, lunch or dinner. Make a quick batch on the weekend, and then enjoy throughout your week. Makes: 24 Meatballs

Here’s what you need…

2 lbs ground pork
1/2 teaspoon salt
1/2 teaspoon ground fennel
1/4 teaspoon ground sage
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
dash of pepper
2 teaspoons coconut oil
2 cloves garlic, minced
1 small onion, finely chopped
2 celery stalks, finely chopped
2 carrots, finely chopped
1/4 cup pecans, finely chopped
1/4 cup fresh parsley, finely chopped

Preheat oven to 425 degrees F.
In a medium bowl combine the ground pork with all of the spices. Don’t be afraid to get your hands dirty!
Place a skillet over medium heat and warm the coconut oil. Add the garlic, onion, celery, carrots, pecans and parsley. Cook for about 3 minutes, until soft. Set the mixture aside to cool.
Add the vegetable … Read More »


Zucchini Pasta Salad

Posted by Mike Sherbakov in Nutrition, Recipes. No Comments

1st April

Here’s a healthy pasta salad recipe that you can indulge in! The secret is to use a vegetable peeler to turn zucchini into long pasta-like strands. This recipe is filled with fiber and is the perfect side to a lean chicken breast. Servings: 4

Here’s what you need:

3 organic zucchini
1/2 cup organic cherry tomatoes, quartered
2 Tablespoons olive oil
1 clove garlic, crushed
juice from 1/2 a lemon
1 teaspoon dried basil
dash of salt and pepper

Trim the zucchini ends. Peel down the length of each zucchini until you reach the seeded center, creating long, noodle strands.
Place the noodles in a medium bowl, add the quartered cherry tomatoes.
In a small bowl combine the oil, garlic, lemon juice, dried basil, salt and pepper. Pour over the noodles and mix to combine.
Chill for at least 20 minutes in the fridge.
*Optional, garnish with drops of balsamic vinegar glaze … Read More »


Roasted Broccoli and Cauliflower

Posted by Mike Sherbakov in Nutrition, Recipes. No Comments

1st April

Eating plenty of vegetables will help you cleanse. Here’s an awesome recipe for roasted broccoli and cauliflower that is quick to make and tastes great. Serve this with a piece of lean meat for a well-balanced, fitness approved meal. Makes: 4 Servings

Here’s what you need…

1 bunch broccoli
1 bunch cauliflower
1 Tablespoon olive oil
dash of sea salt
dash of pepper
4 garlic cloves, minced
juice from 1 lemon

Preheat your oven to 425 degrees F. Lightly grease a large baking sheet with olive oil.
Wash the broccoli and cauliflower heads and then pat dry. It’s important to dry thoroughly so that it will roast properly. Cut into small florets.
In a medium bowl combine the florets, olive oil, salt, pepper and garlic cloves. Toss until well combined and then spread over the prepared baking sheet.
Roast for 25 minutes, stirring halfway through. Remove from oven once the florets are … Read More »


Holy Guacamole!

Posted by Mike Sherbakov in Nutrition, Recipes. No Comments

20th August

Today I’m sharing a recipe that most people consider fatty or unhealthy.  I’m here to disprove the myth and get you saying, “holy guacamole!” before you can finish this blog.

 

Guacamole.  Believe it or not, as long as you skip the corn chips, guacamole is a very healthy source of monounsaturated fat.  My version combines avocados, tomatoes and lime juice for a quick, healthful side dish.  Instead of using chips, try dipping with carrots, celery, cucumber or any vegetable of your choice.  You can always spread “the guac” over a roasted chicken breast together with salsa for a Mexican twist.

 

Fun fact: If you’ve got under-ripe, rock-hard avocados and can’t wait to … Read More »



Salmon Broccoli Scramble

Posted by Mike Sherbakov in Recipes. No Comments

23rd June

Salmon, broccoli and egg whites combine for the perfect protein-packed breakfast. Add a side of avocado for healthy fats and a serving of fruit for a delicious start to your day.
Servings: 2

Here’s what you need…

1 teaspoon olive oil
1 cup fresh broccoli, cut into small pieces
5 egg whites
8oz grilled or smoked salmon, separated into small pieces
dash of salt and pepper

Nutritional Analysis: One serving equals: 225 calories, 7g fat, 557mg sodium, 6.5g carbohydrate, 1g fiber, and 33g protein.

-Every day do something that will inch you closer to a better tomorrow-

Mike Sherbakov, CSCS, RYT, CPT



Guilt-Free Cobbler

Posted by Mike Sherbakov in Recipes. No Comments

23rd June

This recipe makes a perfect dessert for any time of the year. I used peaches, but feel free to substitute with apples or pears. Traditional cobblers and pies are filled with fat and sugar – this recipe is much lighter, but will satisfy your sweet tooth just as well.
Servings: 1

Here’s what you need:

1 sweet, ripe peach (or apple or pear)
coconut cooking spray
1 teaspoon agave nectar
pinch of sea salt
pinch of freshly ground cinnamon

Wash, peel and pit the peach. Chop into bite-sized pieces.
Pre-heat a skillet over medium-high heat. Spray lightly with coconut cooking spray.
Saute the peach pieces for about a minute, then add the agave nectar, salt and cinnamon. Continue to saute for another few minutes until it turns a deep golden color.
Serve and enjoy immediately!

Nutritional Analysis: One serving equals: 53 … Read More »



Wild Blackened Catfish

Posted by Mike Sherbakov in Recipes. No Comments

23rd June

Any caveman would be proud of this catch! Wild caught catfish is delicate and flaky, with loads of flavor. Catfish contains healthy fatty acids, provides complete protein, is a source of vitamin B-12, and is low in mercury. Pair it with dark leafy greens and some fruit for the perfect caveman meal.
Servings: 4

Here’s what you need…

2 teaspoon olive oil
4 fillets wild caught catfish
blackened seasoning (try Cajun’s Choice)
1 lemon, sliced

Preheat oven to 350. Lightly oil a glass pan.
Coat the catfish fillets in the olive oil. Generously apply the seasoning to both sides of each fillet.
Line the fillets in prepared pan, and top with sliced lemon.
Bake for 25-30 minutes, until flaky.

Nutritional Analysis: One serving equals: 160 calories, 9g fat, 120mg sodium, 0g carbohydrate, 0g fiber, and 17g protein.

Read More »



Protein Pumpkin Pancakes

Posted by Mike Sherbakov in Recipes. No Comments

23rd June

Enjoy these tasty pumpkin pancakes without guilt. Made with almond meal and packed with protein from eggs, these pancakes are sure to satisfy without shortchanging your results.
Servings: 5

Here’s what you need…

4 large eggs
3/4 cup egg whites
1 can of pumpkin
1 cup almond meal
1 teaspoon baking powder
1 teaspoon vanilla extract
dash of nutmeg
1 teaspoon ground cinnamon
cooking spray

In a medium bowl, mix all of the ingredients together.
Heat pancake griddle to medium heat and coat with cooking spray.
Cook each side about 3 minutes until brown, then flip and cook remaining side.

Nutritional Analysis: One serving equals: 255 calories, 15g fat, 112mg sodium, 11g carbohydrate, 5g fiber, and 19g protein.

-Every day do something that will inch you closer to a better tomorrow-

Mike Sherbakov, CSCS, … Read More »



Sesame Chopped Salad

Posted by Mike Sherbakov in Recipes. No Comments

23rd June

This has to be one of my favorite recipes.  Super healthy, super tasty.

1 cup cabbage
1 carrot
1 green onion
1 Tablespoon fresh cilantro
1 Tablespoon sliced almonds
2 teaspoons sesame low fat dressing
1/2 cup cooked chicken breast

Chop the cabbage, carrot, onion and cilantro into very small pieces. Add the almonds and toss with dressing.
Top with chopped chicken breast.

Nutritional Analysis: One serving equals: 276.5 calories, 7.5g fat, 468mg sodium, 27g carbohydrate, 7g fiber, and 26g protein.

-Every day do something that will inch you closer to a better tomorrow-

Mike Sherbakov, CSCS, RYT, CPT



Easy Egg Muffins

Posted by Mike Sherbakov in Recipes. No Comments

23rd June

Here is the perfect snack to enjoy guilt-free. Each muffin is packed with protein that will fuel your day and support muscle growth. Make a bunch of these and save them in the fridge for snacks-on-the-go.
Servings: 6

Here’s what you need…

6 omega-3, organic, free range eggs
1/2 red bell pepper, finely chopped
1/8 cup of organic shredded cheese
sprinkle of salt and pepper

Preheat oven to 350 degrees F.
Line muffin tins with paper liners or grease lightly.
Mix up the eggs, add bell pepper, cheese and seasonings. Fill 6 muffin tins.
Bake for 20-22 minutes, or until the egg is fully set.

Nutritional Analysis: One muffin equals: 89 calories, 6g fat, 120mg sodium, 1g carbohydrate, .16g fiber, and 7.5g protein.

-Every day do something that will inch you closer to a better … Read More »