Soup is ON!

We know our FIT readers love some winter soups and stews as much as we do so try these recipes out ASAP!

Giada’s Detox Soup

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Ingredients

2 skin-on bone-in chicken breasts (about 1 1/2 pounds)
3 lemongrass stalks, trimmed and pounded
1 4 -inch piece fresh ginger, peeled and sliced
1 carrot, cut into large pieces
1 stalk celery, cut into large pieces
1 shallot, peeled and halved
1 bay leaf
1/2 teaspoon black peppercorns
1 dried Thai chile
Kosher salt
1 5 -ounce package baby spinach, coarsely chopped

Directions

Add the chicken, lemongrass, ginger, carrot, celery, shallot, bay leaf, black peppercorns, Thai chile and 1 teaspoon salt to a large Dutch oven or soup pot. Add 6 cups cold water and place over medium heat. Bring the soup to a simmer, skimming off any residue that may come to the top. Reduce the heat to low; cover and cook for 45 minutes or until the chicken is cooked through. Turn off the heat and allow the soup to cool for about 30 minutes.

Remove the chicken from the soup and shred the meat, discarding the bones and skin. Strain the stock, discarding the solids, and return the liquid to the pot. Add the shredded chicken back into the stock, along with the spinach, and bring the soup to a simmer over medium-high heat. Serve immediately.

Kale and Sweet Potato Soup

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Ingredients
  • 2 large leeks, white and light green only, 6 oz. trimmed (180 g.)
  • 1 large onion (250 g.)
  • 2 Tbs. olive oil
  • 1 1/2 tsp. sea salt, more to taste
  • 12 oz. sweet potatoes (350 g.)
  • 1 small Yukon gold or white potato (100 g.)
  • 12 oz. black or Russian kale (350 g.)
  • 4 green onions, sliced (75 g.)
  • 2/3 cup chopped fresh cilantro (45 g.)
  • 2- 2 1/2 cups vegetable broth, as needed (about ½ liter)
  • fresh ground black pepper
  • 1 Tbs. cumin seed
  • 1-2 Tbs. fresh lemon juice
  • a pinch of hot pepper
  • garnish: additional fruity green olive oil
  • optional garnish: crumbled feta cheese

Instructions
 
Thoroughly wash and coarsely chop the leeks, using only the white and light green part, and chop the onion. Heat the olive oil in a non-stick pan and start sauteing the onions, with a sprinkle of salt. When they are translucent and soft, add the leeks and keep cooking, stirring often, until all the vegetables are golden, about 20 minutes.
Meanwhile, peel the sweet potatoes, scrub the small Yukon gold or white potato, and cut them all in 1/2 inch dice. Trim the thick stems from the kale, and cut the greens into one-inch strips, or chop them very coarsely. Combine the sweet potatoes and kale in a soup pot with 5 cups (1 1/4 liter) cold water and a teaspoon of salt, bring to a boil, then lower the heat and simmer for about fifteen minutes.
Add the sautéed leeks and onions to the pot, along with the sliced green onions, cilantro, and a lot of fresh ground black pepper. Add as much of the vegetable broth as you need to give the soup a nice consistency – this is a hearty soup, but not a stew, and it should pour easily from a ladle. Simmer the soup gently, covered, for about ten more minutes.
Lightly toast the cumin seed in a dry pan, just until it is fragrant, and grind it in a mortar or spice grinder. Stir the cumin seed and a spoonful of lemon juice into the soup, and taste. Add more salt, pepper or lemon juice as needed, and finish with a pinch of cayenne or any red pepper.
Ladle the soup into warm bowls, and garnish each bowl with a swirl of fruity olive oil. If you like cheese, a heaping spoonful of tangy crumbled feta cheese dropped on top of each serving is fantastic.

Reprinted from Love Soup: 160 All-New Vegetarian Recipes from the Author of The Vegetarian Epicure by Anna Thomas

Thai Red Curry with Vegetables

 

Thai red curry ingredients

 

how to make Thai red curry with vegetables

INGREDIENTS
  • 1 cup brown jasmine rice or long-grain brown rice, rinsed
  • 1 tablespoon coconut oil or olive oil
  • 1 small white onion, diced
  • Pinch of salt, more to taste
  • 1 tablespoon finely grated fresh ginger (about a 1-inch nub of ginger)
  • 2 cloves garlic, pressed or minced
  • 1 red bell pepper, sliced into thin 2-inch long strips
  • 1 yellow or green bell pepper, sliced into thin 2-inch long strips
  • 3 carrots, peeled and sliced on the diagonal into ¼-inch wide rounds (to yield about 1 cup sliced carrots)
  • 2 tablespoons Thai red curry paste*
  • 1 can (14 ounces) full-fat coconut milk
  • 1½ cups packed thinly sliced kale (tough ribs removed first), preferably the Tuscan/lacinato/dinosaur variety
  • 1½ teaspoons coconut sugar or turbinado (raw) sugar or brown sugar
  • 2 teaspoons soy sauce (I used reduced-sodium tamari)**
  • 1½ teaspoons rice vinegar
  • Garnishes/sides: handful of chopped fresh basil or cilantro, optional red pepper flakes, optional sriracha or chili garlic sauce
INSTRUCTIONS
  1. To cook the rice, bring a large pot of water to boil. Add the rinsed rice and continue boiling for 30 minutes, reducing heat as necessary to prevent overflow. Remove from heat, drain the rice and return the rice to pot. Cover and let the rice rest for 10 minutes or longer, until you’re ready to serve. Just before serving, season the rice to taste with salt and fluff it with a fork.
  2. To make the curry, warm a large skillet with deep sides over medium heat. Once it’s hot, add a tablespoon of oil. Add the onion and a sprinkle of salt and cook until the onion has softened and is turning translucent, about 5 minutes, stirring often. Add the ginger and garlic and cook until fragrant, about 30 seconds, while stirring continuously.
  3. Add the bell peppers and carrots and cook for until they are fork-tender, 3 to 5 more minutes, stirring occasionally. Then add the curry paste and cook, stirring often, for 2 minutes.
  4. Add the coconut milk and kale to the pan along with ¾ cup water and 1½ teaspoons sugar. Bring the mixture to a simmer over medium heat. Reduce heat as necessary to maintain a gentle simmer and cook until the peppers, carrots and kale have softened to your liking, about 5 to 10 minutes.
  5. Remove the curry from heat and season with rice vinegar and soy sauce. Add salt (I added ¼ teaspoon for optimal flavor), to taste. Divide rice and curry into bowls and garnish with chopped cilantro and a sprinkle of red pepper flakes, if you’d like. If you love spicy curries, serve with sriracha or chili garlic sauce on the side.

Best Streaming Workouts

 

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We post lots of free online content for exercise classes you can stream (and sweat along to!) anytime, anywhere. But there is a whole, HUGE market for fee-based online classes out there as well. While a lot of the free content is excellent, it isn’t structured in the way the fee-based classes are. For example, look at the Daily Burn. You can either sign up to receive DAILY 30 minute workouts that will remain active for 24 hours only. Or, you can sign up for a two-month “bootcamp” with Celebrity Trainer Bob Harper that changes with each workout. So you can decide what fits with your goals and time restrictions more effectively.

Please note: none of these classes will be designed for you specifically like a personal trainer would be able to do, and none of these classes will know about your injuries or restrictions, so please enter ANY program slowly and steadily. Watch your form (ideally there would be a mirror in the room you are working out in) and never push through real pain – only “the burn”.

But, it is well documented that in order for exercise to be effective, we need to keep our bodies guessing, so these programs are great! The fact is, that left on our own, we will do the same kind of workout all of the time. That is true for online content as well. You have probably found 2-3 videos you like, and you just keep repeating them.

If that is the case, it may be time to investigate some of these paid classes and put your money where your mouth is!

Here are a list of a few fee-based classes that are worth checking out:

Yoga Glo 

Pilates-Ology

Booya Fitness

AKTinMotion

 

 

Healthy Super Bowl Treats!

Don’t let this year’s Super Bowl Party be a diet-buster! There are so many yummy, festive foods that won’t require you to break out your sweat pants to root for your favorite team.

Even if you aren’t hosting, make and bring one of these diet friendly dishes to ensure you have something to eat. And steer clear of the chips – all chips. You know it is impossible to stick to a normal serving (which is like 7 CHIPS!) so just avoid them all together. Bring veggie sticks to dip into your favorite dips!

Stuffed Mushrooms with Spinach, Pesto + Goat Cheese (courtesy of mrpleasant.net)

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(Serves 3-6)

1 TBSP of evoo

1 TBSP of Braggs Amino Acids

7 Portobello Mushrooms

1 bunch of Basil

1/2 -3/4 cup Evoo

1/4 cup of Walnuts (FIT TIP: SUB SUNFLOWER SEEDS FOR NUT-FREE)

2 cloves of Garlic

1 bunch of Spinach

1/4 cup of Goat Cheese

S + P

1. Preheat oven to 350

2. Rinse, dry and cut off stems of the mushrooms. Using a spoon, gently scrape out the gills of 6 of them. Marinate 6 portobello mushrooms in Evoo + Braggs and set aside.

3. While the mushrooms are marinating make the pesto. Combine  basil, garlic, walnuts and chop in food processor. While the food processor is running, add the 1/2-3/4 cup of Evoo. Process until well combined. Scrape out of food processor and set aside.

4. Rough chop remaining portobello.  Add 1 bunch of Spinach and remaining Portobello Mushroom to the food processor. Pulse until finely chopped (about the size of rice).

5. Drain mushrooms from marinate and place onto oiled tray. Place small glob of goat cheese on the center of each portobello mushroom, add spinach/mushroom mixture on top of that, as well as pesto. Spread evenly between mushrooms.

6. Bake mushrooms at 350 for 20-30 minutes until mushrooms are brown and fragrant and the veggie/pesto/cheese mixture is heated through.

Non-Dairy Cashew “Sour Cream” (courtesy of the HealthieFoodie)

Yield: Yields approximately 2 cups

Non-Dairy Raw Cashew “Sour Cream”

INGREDIENTS

INSTRUCTIONS

    1. Soak the cashew pieces in the refrigerator for a minimum of 8-12 hours, up to 24, then rinse well under cold running water.
    2. Throw them in the bowl of your food processor, along with the rest of the ingredients and process until smooth and creamy, which should take about 5 to 8 minutes. You might have to stop and scrape the sides 2 or 3 times.
    3. You can use this sour cream immediately or keep in the refrigerator in an airtight container, for up to a week.

Mediterranean Cauliflower Rice Salad (Courtesy of TheCrepesofWrath)
Prep time:  30 mins
Total time:  30 mins
Serves: 5-6 servings
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Use cauliflower in place of rice in this Mediterranean-inspired salad, made with tomatoes, artichokes, celery and cheese.
Ingredients
  • 1 head cauliflower **FIT TIP: Use Quinoa if you are short on time and don’t have time to make the cauliflower rice**
  • 1 cup grated Parmesan cheese **FIT TIP: Feta would also work great (especially goat’s feta or goat cheese, or nutritional yeast for dairy free)
  • 2 large tomatoes, diced (water parts removed)
  • 4 stalks of celery, sliced into ½-inch pieces
  • 3 scallions, thinly sliced
  • 1 14-ounce can artichoke hearts, rinsed, drained, and roughly chopped
  • 2 cloves garlic, minced
  • 1 handful parsley, roughly chopped
  • 1 teaspoon kosher salt, plus more to taste
  • ½ teaspoon crushed red pepper flakes
  • 3-4 tablespoons olive oil
  • juice of ½ a lemon
Instructions
  1. Remove the butt of your cauliflower and cut it into florets. Add the cauliflower to your food processor or blender (you’ll most likely have to do this in batches unless you have an insanely big food processor), and pulse until the cauliflower resembles rice. Place in a large bowl.
  2. To the cauliflower, add your cheese, diced tomatoes, sliced celery, scallions, artichoke hearts, garlic, parsley, salt, pepper flakes, olive oil, and lemon juice. Toss to combine. Taste, and adjust seasonings as needed (remember that the flavors will develop and become more pronounced the longer the salad sits). This will keep well in an airtight container, refrigerated, for up to 3 days. Add tofu, chickpeas, or chicken to make it a hearty meal!

Chicken Skewers (courtesy of Food and Wine)

FIT TIP: Chicken Skewers are a GREAT sub for fatty chicken wings. Check out this flavor-packed recipe!

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INGREDIENTS

CHICKEN
  • 1/4 cup extra-virgin olive oil
  • 1 tablespoon rosemary leaves
  • 1 teaspoon chopped thyme
  • 1 teaspoon chopped oregano
  • 1 teaspoon ground cumin
  • 1 1/2 pounds skinless, boneless chicken breast halves, cut into 1 1/2-inch cubes
  • Salt
HARISSA
  • 1 teaspoon cumin seeds
  • 1 teaspoon coriander seeds
  • 1 teaspoon caraway seeds
  • 2 roasted red peppers from a jar, coarsely chopped
  • 1 red Thai chile, with seeds, chopped
  • 1 garlic clove, chopped
  • 3 tablespoons extra-virgin olive oil
  • 1 tablespoon freshly squeezed lemon juice
  • Salt
  • Hummus, for serving

HOW TO MAKE THIS RECIPE

  1. In a large bowl, mix the olive oil with the rosemary, thyme, oregano and ground cumin. Add the chicken and toss well. Cover and refrigerate for at least 2 hours or overnight.
  2. In a small skillet, toast the cumin, coriander and caraway seeds over moderately high heat, shaking the skillet a few times, until the spices are fragrant, about 2 minutes. Transfer to a spice grinder and let cool completely. Grind to a powder.
  3. In a blender, combine the roasted peppers with the chile, garlic, olive oil, lemon juice and ground spices and puree. Season the harissa with salt.
  4. Light a grill. Thread the chicken pieces onto 8 metal skewers. Season with salt and grill over moderately high heat, turning, until nicely charred and just cooked, about 14 minutes. Serve the skewers with the harissa and hummus.

Loaded Sweet Potato Skins (courtesy of halfbakedharvest)

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Ingredients

    • 3 medium sweet potatoes
    • 3/4 pound (about 2 small) boneless skinless chicken breast
    • 1/4 cups olive oil
    • 2 tablespoon fresh lime juice
    • 2 cloves garlic, minced or grated
    • 3 whole chipotle pepper, minced
    • 1 teaspoon dried oregano
    • 1 teaspoon cumin
    • 2 teaspoons chili powder
    • salt and pepper
    • 2 (half a 10oz bag) cups spinach
    • 5 ounces sharp white cheddar cheese, grated **FIT TIP: Skip for dairy free**
    • chopped cilantro, for garnish
    • Greek yogurt for topping **FIT TIP: sub soy or almond yogurts, or salsa**

Instructions

Preheat your oven to 350 degrees. Wash your sweet potatoes and prick all over with a fork. Place in the oven and bake for 50-60 minutes or until fork tender. Place your chicken in a baking dish and rub with a tablespoon of olive oil, salt and peper. Place in the oven with the potatoes and bake for 25 minutes. Allow to cool and shred the chicken with a fork or your hands. When the sweet potatoes are done cut in half and allow to cool for 5-10 minutes.

In a medium size bowl combine the olive oil, lime juice, garlic, chipotle peppers, oregano, cumin, chili powder, salt and pepper. Set aside.

Heat a small skillet over medium heat and wilt the spinach (this can also be done in the microwave). Toss the spinach and shredded chicken together, set aside and keep warm.

Turn the oven up to 400 degrees. Scrape the sweet potato out of the peel, leaving a medium size layer of flesh inside with the peel so that it can stand up on its own (I reserved the remaining flesh, for another use) and place in a baking dish. Brush the skins with with a little of the chipotle sauce and bake for 5-10 muntes until nice and crisp. While the skins bake mix the spinach, chicken and chipotle sauce together. Remove skins from the oven and stuff with the chicken mixture, top with shredded cheese and bake for 10 minutes or until the cheese has melted and the skins are hot and crisp. Serve with fresh chopped cilantro and greek yogurt if desired.

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