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Tag: organic


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 »



Chicken Lettuce Wraps

Posted by Mike Sherbakov in Recipes. No Comments

20th June

Another sure-fire way to feel better than ever is to eat a diet that is high in fiber and protein and low in refined sugar and carbohydrates. These shredded chicken lettuce wraps are easy to make and will keep you on track with your healthy, fit lifestyle.
Servings: 6

Here’s what you need…

1 Tablespoon chile pepper
1 teaspoon salt
2 teaspoon pepper
1 Tablespoon dried oregano
1/2 cup lime juice, divided
2 Tablespoons olive oil
6 whole chicken legs
3 cups shredded cabbage
1/4 cup red onion, thinly chopped
1/4 cup fresh cilantro, chopped
6 large butter lettuce leaves

In a small bowl combine the chile pepper, salt, pepper, oregano, 1/4 cup of the lime juice and the olive oil. Place the chicken in a large baking pan and coat with the seasoning mixture. Cover and refrigerate for 4 hours.
Meanwhile, in a large bowl combine the cabbage, onion, cilantro and remaining 1/4 … Read More »



Pesto Chicken Pizza

Posted by Mike Sherbakov in Nutrition, Recipes. No Comments

10th April

Precision Nutrition, the organization through which I received my Nutrition Coach Certification introduced me to several healthy recipes, this being one of my favorites:

Pizza. People in all cultures seem to eat some form of the dish. Of course, regardless of its widespread appeal, pizza has never been known as a “healthy” offering, because of the fact that it’s typically high in processed carbs and saturated fats. With this dish, it is lightened up by using homemade pesto, chicken, and a host of veggies – all on a whole wheat tortilla. If you like pizza, you’ll certainly come back for seconds of this thin-crusted alternative.

Ingredients
Boneless skinless Chicken breast (170 g) 6 oz
Salt ¼ tsp
Pepper 1⁄8 tsp
Olive oil cooking spray
Whole wheat tortilla
Pesto 3 tbsp
Broccoli florets (small) ¼ cup
Sundried tomato (thin sliced) ¼ cup
Asparagus (cut into ½ inch pieces) ½ cup
Aged white Cheddar … Read More »



Turkey Stuffed Bell Peppers

Posted by Mike Sherbakov in Nutrition, Recipes. No Comments

7th April

Eating healthy doesn’t have to be boring! These turkey-stuffed bell peppers are the perfect meal for those days when you’re bored of eating healthy. Shhhh, your taste buds won’t suspect that this dish is low-carb and protein-filled. Serve over a bed of greens for a complete meal.
Servings: 5

Here’s what you need…

5 organic bell peppers
1 teaspoon olive oil
2 cloves garlic, minced
2 Tablespoons fresh basil, minced
1 yellow onion, minced
1 Tablespoon fresh rosemary, minced
1 teaspoon dried parsley
dash of salt and pepper
20 oz organic ground turkey, 99% fat free
1 organic tomato, chopped
3/4 cup spaghetti sauce
1/4 cup shredded mozzarella cheese

Bring a large pot of water to boil, add a pinch of salt. Cut the tops off the bell peppers and remove the seeds. Place in the boiling water, using a spoon to keep them submerged for 3 minutes or until the skin is slightly softened. … Read More »



Easy Baked Salmon

Posted by Mike Sherbakov in Nutrition, Recipes. 1 Comment

4th April

Salmon is filled with quality protein and omega-3 benefits, making it the perfect center of your healthy dinner. Serve your salmon on a bed of fresh or braised greens.
Servings: 4

Here’s what you need:

1/2 cup Greek yogurt, fat free
1 lime, juiced
3 garlic cloves, minced
1 1/2 teaspoons ground coriander
1 1/2 teaspoons ground cumin
4 (3oz) wild caught salmon fillets

Preheat oven to 375 degrees F. Coat a baking pan with nonstick spray and set aside.
In a small bowl combine the yogurt, lime juice, and garlic. Put half of the yogurt mixture aside in the fridge. Coat the salmon with the other half of the yogurt mixture and marinate in the fridge for 30 minutes.
Place the salmon on prepared pan and bake for 20 minutes. Turn on the high broil for an additional 5 minutes until the top of the salmon has browned.
Serve the … Read More »



You Are What You Eat

Posted by Mike Sherbakov in Fitness, Life and Wellness, Nutrition. 2 comments

25th March

 

A conversation with a fellow yogi provoked the following thoughts. Nearing the latter end of our teacher training, we discussed how we feel significantly more in tune with our bodies than ever before.  The conversation got us thinking how unfortunate it is that most people live a life out of sync. Unable to tune in to what their body is trying to tell them, they are debilitated from reaching their full physical, mental, or spiritual potential.

Energy.  Everything around us has it… the chair you’re sitting in, our bodies, and yes… the food we eat. If energy doesn’t do it for you, you must at least agree that everything around us moves on an atomic and subatomic level.  This movement causes all objects to vibrate at a certain frequency.  Have you ever been instantly attracted to someone before a word was even spoken… drawn to his … Read More »



Creamy Egg Salad

Posted by Mike Sherbakov in Recipes. No Comments

20th March

Most recipes for egg salad call for fat-filled mayonnaise, but this recipe uses fat free Greek yogurt instead. You get all the creaminess without added calories to set back your results.
Servings: 3 Here’s what you need…

8 organic, free range eggs
4 celery stalks, chopped
2 Tablespoons onion greens, chopped
1/4 cup non fat Greek yogurt
2 teaspoons champagne mustard
1 teaspoon fresh squeezed lemon
dash of salt and pepper

To boil the perfect egg: place eggs in a large pot and cover with cold water by half an inch. Heat the water to a boil, turn off the heat and cover the pot. Wait exactly 7 minutes, and then place the eggs in a bowl of ice water for 3 minutes.
Peel and chop hard boiled eggs, discarding 4 yolks. Place in a large bowl. Add celery, onion greens, yogurt, mustard, lemon, salt and pepper. Mix well.
Chill … Read More »