San Diego Boot Camp

Add flavor to your meal, not fat. Get out the grill!

Rosemary Shrimp Skewers with Arugula-White Bean Salad

Serves: 4-6

Prep time: 15 min, Cook time: 5 min

INGREDIENTS

• 3 Tbsp plus 1 tsp extra virgin olive oil
• 3 Tbsp plus 2 tsp fresh lemon juice
• 3 garlic cloves, smashed
• 2 tsp minced fresh rosemary
• 3/4 tsp salt
• 1/4 tsp plus 1/8 teaspoon black pepper
• 1 1/2 lbs extra-large shrimp, shelled and cleaned, tails on
• Nonstick cooking spray
• 1 small garlic clove, minced
• 1 5-ounce package baby arugula
• 1 15-ounce can cannellini beans, rinsed and drained
• 1/2 small red onion, thinly sliced


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Warm days feel great - until you think about turning on the stove to cook. Fortunately, so many fruits, vegetables and berries are in season for the summer, so you can whip up a fantastic dish - no heat required. Check out this delicious vegan recipe for a summer salad. It's gluten-free, so it won't cause any trouble to people with difficulties digesting gluten.

Heat Wave Summer Salad

Serves: 4

Prep 15 min, Cook 30 min

INGREDIENTS

Salad

• 1 cup uncooked Speltberries (or wheatberries or other grain)
• 1 15-oz can chickpeas (or other bean)
• 2 cups chopped peaches
• 1 cup strawberries, hulled and sliced
• 1 cup blueberries
• 4-5 cups raw kale (or other green)
• 1/2 cup almonds, chopped
• Salt, pepper, and cinnamon, to taste

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Guacamole is famous for being a fresh and tasty dip. The avocados in guacamole provide healthy, good fat for you. However, as delicious as guacamole is, it's easy to keep eating and eating... and those calories add up fast.

With this lighter, 'skinny' version that Katie Farrell, founder of Dashing Dish, created. She added edamame which is packed with protein and fiber. The edamame blends in very well with the avocado, and the result is a creamy and delicious low calorie dip! You could even make your own baked chips to go along with this guacamole, but it also works great as a dip for veggies or on a sandwich!

Skinny Guacamole

Serves: 16

INGREDIENTS

• 
2 ripe avocados
• 3/4 cup salsa
• 1/2 cup frozen shelled edamame, de-thawed
• 1 lime, juiced
• 2 tbs light sour cream
• Pinch of salt and pepper to taste
• Optional 1 bunch of cilantro, chopped, to garnish

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As a vegan, it's not always easy to eat enough protein to support your nutrient needs for building lean muscle and burning fat. This incredible recipe uses lentils, spelt berries and tahini to pack a mean punch of protein with a variety of other whole foods for a healthy and nutrient-rich meal.

Our client, Colleen, shared this great recipe with us. She made it for dinner and found it to be so delicious that she wanted me to share it with you. It's originally from The Coup Cookbook, but Angela Liddon made a lighter version by eliminating 6 tablespoons of oil without losing any of the taste on her website ohsheglows.com, which has a lot of vegan and raw recipes.

Lightened-Up Protein Power Goddess Bowl

Serves: 6 cups

Prep 30 min, Cook 40-45 min

INGREDIENTS


Salad


• 1 cup uncooked green lentils
• 
 1 cup uncooked spelt berries OR grain of choice, like brown rice
• 
 1/2 tbsp olive oil, for sautéing
• 
 1/2 red onion, chopped
• 
 3-4 garlic cloves, minced
• 
 1 red bell pepper, chopped
• 
 1 large tomato, chopped
• 
 3 cups spinach or kale, roughly chopped
• 
 1/2 cup fresh parsley, minced
• 
 1 batch of Lightened Up Tahini-Lemon Dressing (see below)
• 
 Kosher salt & black pepper, to taste
• 
 Lemon Wedges & lemon zest, to garnish

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You don't have to have boring eggs for breakfast just to eat a high protein meal in the morning. Dress up your eggs with this french toast flavor. This a gluten-free, high protein, low-carb, filling breakfast.

French toast eggs

Serves: 1

INGREDIENTS

• 4 egg whites
• 1 whole egg
• 1 tsp cinnamon
• 1 tsp vanilla extract
• Cooking spray, butter flavor
• Stevia sweetener

DIRECTIONS

1. Mix all ingredients together, then pour into a pan.
2. You can either scramble or make it into a "pancake" (cook one side in full then flip it over and cook other side) until fully cooked.
3. Top with sweetener and/or zero calorie maple syrup, and serve.


NUTRITION

Per serving: 153 calories, 5 g fat calories, 2 g carbs, 21 g protein

Recipes by: IFBB Bikini Pro Tabitha Klausen

I love carrot cake! What's not to love - It's not only sweet and delicious but the best part is that oh-so-good cream cheese frosting. YUM! Unfortunately, despite it's natural sounding name, carrot cake does not stack up well when it comes to nutritional facts... until now.

With Easter coming up this weekend, it feels like a good time to give you some delicious, healthy versions of carrot cake! Enjoy these cute, fun, portion controlled cupcakes and pancakes in favor of the traditional carrot cake. However, you can turn these cupcakes into a cake by adding 10 minutes to the cooking time.

Carrot Cup-Cakes

Serves: 12

INGREDIENTS

For cupcakes:

• 1 1/2 cups shredded carrots, roughly chopped
• 1 cup (1/4th of box) Pillsbury Moist Supreme Reduced Sugar Cake Mix, Classic Yellow
• 3/4 cup whole-wheat flour
• 3/4 cup canned pure pumpkin

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I like to keep things really simple in the kitchen... and it doesn't get much more simple than this. Here are 3 healthy recipes for you. Each recipe only has 3 ingredients. Enjoy!

Bacon Ranch Chicken

Serves: 1

INGREDIENTS

• 
 5-oz. raw boneless skinless lean chicken breast cutlet
• 1/2 tsp. dry ranch dressing/dip mix
• 1 tbsp. precooked real crumbled bacon (like the kind by Oscar Mayer)
• Spices: black pepper

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Vegan Meals Full of Color, Nutrients and Taste

Last week, we wrote about how to each pizza all day long without overdoing it on your calorie intake. Well, my vegan friends, we have you covered to. Taste this incredible "Cheese" Pizza. It's quick and easy to make and quite delicious! Plus, we have 2 more great vegan recipes for you this week. A Lentil Walnut Loaf and Cranberry, Apple, and Almond Quinoa. The lentil loaf is a bit more complex, but if you've ever suffered from the crumbling lentil loaf recipes in the past, you'll appreciate that this one holds itself together.

Vegan "Cheese" Pizza

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Are you having a craving for pizza? Or... have you ever made one of those statements like 'I could live off nothing but pizza for the rest of my life'? I'm guilty of such statements, especially freshman year... Fortunately, there more ways to enjoy pizza than the late night by-the-slice shop. Try these recipes to enjoy pizza without standing in the way of your beach body goal. Eat pizza all day for a flat stomach with these healthy, low-calorie recipes.

Breakfast - Scramble Pizza Pie

Serves: 1

INGREDIENTS

• 1 slice center-cut bacon or turkey bacon

• 1/3 cup fat-free liquid egg substitute (like Egg Beaters Original)

• 1 Large Tortilla
 (La Tortilla Factory Smart & Delicious Low Carb High Fiber)
• 1 stick light string cheese

• 1/4 cup canned crushed tomatoes

• Dash Italian seasoning, or more to taste

• 2 tbsp. finely chopped onion
• 2 tbsp. finely chopped red bell pepper
• Optional: reduced-fat Parmesan-style grated topping


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3 healthier snacks for your next football party

Football games are a great excuse to get together with your friends, rally together and scream for your team. However, the snacks on hand at most football parties are not so good for your body. Believe it or not - you can enjoy the football game, your friends and delicious and healthy snacks all at once. These recipes give you all the flavor and excitement of traditional game day treats without all the extra fat and calories.

Hot Spinach and Artichoke Dip

Sneak this dip into your football party and no one would ever guess that it's light. Serve with baked chips to keep the calories low. You can prep this the day before and keep it in the refrigerator before baking.

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