Step Ahead Wellness Center Blog

Recipe Corner: Black-Eyed Peas, Tomato & Egg Salad

Posted by deborah neiman on Fri, Aug 30, 2013 @ 04:00 PM
black eyed peasIf you need an easy recipe for entertaining this Labor Day Weekend, here's a delicious protein & fiber-packed winner. In the South, black-eyed peas, also called cow peas are traditionally eaten as the first food of the New Year to bring good luck and prosperity. The best part is you probably already have all the ingredients on hand in your kitchen! This recipe also serves well for celebrating upcoming Jewish New Year!

Questions/Comments? Email sari@stepaheadwellnesscenter.com

1/2 cup no salt added black-eyed peas, cooked (Rinse and drain canned beans to remove 40 percent of the sodium)

1/2 cup chopped tomatoes

2 tablespoons balsamic vinegar

1 tablespoon reduced-fat feta cheese

1 hard-boiled egg, chopped

 

Mix all ingredients and enjoy. Serves one as a main meal or 4 small appetizers.

1 1/4 cup = 219 calories, 12g protein, 5g fiber

Appetizer serving size: 1/3 cup = 55 calories, 3g protein, 2.5g fiber (serve over mixed greens)

Tags: Personal Weight Loss, meal plans, Sari Greaves, rosh hashana, healthy eating, Dr.Oz, prevention, summer weight loss, beach season, high protein, Doctor Supervised Weight Loss, Bridal Boot Camp, Healthy Meals, Healthy Recipes, Nutrition, Heart Disease, Prevention Heart Disease, online nutrition, beach body, OptiFast, healthy labor day recipes, low calorie vegetables, low carb, wellness, healthy entertaining, jewish new year

Recipe Corner: Strawberry-Avocado Salsa with Cinnamon Tortilla Chips

Posted by deborah neiman on Wed, Aug 21, 2013 @ 01:43 PM
strawberry salsa ck lHealthy snacking is a great way to combat hunger in between meals. The trick is choosing a snack that is satisfying and under 200 calories. This recipe is the perfect solution for a  sweet & crunchy craving. The fruit-avocado salsa is jam-packed with vitamin C and heart healthy fats. Makes 12 servings (serving size: 6 chips and 3 tablespoons of avocado salsa = 138 calories)

Make the chips in advance, cool completely, and store in an airtight container until ready to serve. Questions/Comment? Email sari@stepaheadwellnesscenter.com


    • 2 teaspoons canola oil
    • 6 (6-inch) whole-wheat flour tortillas
    • 2 teaspoons sugar
    • 1/2 teaspoon ground cinnamon
    • 1 1/2 cups finely chopped peeled ripe avocado (about 2)
    • 1 cup finely chopped strawberries
    • 2 tablespoons minced fresh cilantro
    • 2 teaspoons fresh lime juice
    • 1. Preheat oven to 350°.
      1. 2. To prepare chips, brush oil evenly over one side of each tortilla. Combine sugar and cinnamon; sprinkle evenly over oil-coated sides of tortillas. Cut each tortilla into 12 wedges; arrange wedges in a single layer on two baking sheets. Bake at 350° for 10 minutes or until crisp.
      2. 3. Combine avocado, 3/4 cup strawberries, cilantro and lime juice; stir gently to combine. Sprinkle salsa with remaining 1/4 cup chopped strawberries. Serve with chips.
      Adapted from cooking light.com
    • HUNGRY FOR MORE? CALL STEP AHEAD WELLNESS CENTER TODAY: 908.470.2235 TO LEARN ABOUT OUR FAST-TRACK WEIGHT LOSS PROGRAMS, EXERCISE CLASSES, AND MORE...

    Tags: Personal Weight Loss, Exercise, diet, jumpstart diet, Sari Greaves, swimsuit season, fruit recipes, Diet and Nutrition, healthy eating, Dr. Neiman, Dr.Oz, prevention, summer weight loss, beach season, high protein, Cooking Classes, Fitness, Bridal Boot Camp, Healthy Meals, Physician Weight Loss, Healthy Recipes, Nutrition, Prevention Heart Disease, lose weight, bootcamp classes, online nutrition, beach body, health, Step Ahead, wellness, healthy entertaining, lose weight fast, sharecare

    Recipe Corner: Easy Italian Shrimp

    Posted by deborah neiman on Fri, Aug 16, 2013 @ 04:21 PM
    skillet shrimp oh 1896045 lPreparing shrimp on the stove top creates a fast fabulous ending to a day at the beach or pool. Pair with mixed salad greens lightly dressed with extra-virgin olive oil and fresh lemon juice. Questions/Comments? Email: sari@stepaheadwellnesscenter.com

    Makes 5 servings: (serving size: 5 ounces shrimp and about 1 tablespoon sauce: 161 calories per serving)
    Ingredients
    • 3/4 cup fat-free Italian dressing (such as Wish-Bone)
    • 2 tablespoons butter
    • 1 tablespoon Worcestershire ground black pepper blend (such as McCormick)
    • 1 teaspoon dried rosemary, crushed
    • 2 pounds large shrimp with tails intact
    • 5 lemon wedges

    Preparation

    1. 1. Combine first 4 ingredients in a large skillet; bring to a boil. Add shrimp; cook 6 minutes or until shrimp are done, stirring occasionally. Serve with lemon wedge.

    recipe adapted from cookinglight.com

    Tags: Weight Loss, diet, jumpstart diet, meal plans, Sari Greaves, vegetarian, Diet and Nutrition, healthy eating, Dr. Neiman, Dr.Oz, summer weight loss, beach season, high protein, summer sandwiches, Healthy Meals, Healthy Recipes, Nutrition, Heart Disease, lose weight, online nutrition, beach body, health, Step Ahead, low calorie vegetables, low carb, wellness, summer recipes, healthy entertaining, lose weight fast

    Recipe Corner: Insalata Pizza

    Posted by deborah neiman on Wed, Jul 31, 2013 @ 12:42 PM

    insalata pizza ck 630188 lSavor the tastes of Italy by serving individual pita pizzas loaded with fresh vegetables, melted cheese, and a cider vinegar sauce. It's a one-dish meal that's sure to please. Questions/Comments? Email sari@stepaheadwellnesscenter.com

    Makes 4 servings, 319 calories per serving (serving size: 1 topped pita)

    • 4 (7-inch) pitas
    • 2 teaspoons bottled minced garlic
    • 1 cup (4 ounces) pre-shredded part-skim Mozzarella cheese
    • 1/2 cup thinly sliced Vidalia or other sweet onion
    • 1 tablespoon cider vinegar
    • 2 teaspoons extra virgin olive oil
    • 1/4 teaspoon crushed red pepper
    • 1 cup quartered grape tomatoes
    • 1/4 cup pitted kalamata olives, coarsely chopped
    • 2 tablespoons chopped basil leaves
    • 4 cups packaged gourmet salad greens

    Preparation

    1. Preheat oven to 475°.
    2. Place pitas on a baking sheet. Spread 1/2 teaspoon garlic on each pita. Sprinkle each pita with 1/4 cup cheese, and divide onion evenly among pitas. Bake at 475° for 8 minutes or until edges are lightly browned and cheese is bubbly.
    3. While pitas bake, combine vinegar, oil, and pepper in a large bowl, stirring with a whisk. Stir in tomatoes, olives, and basil. Add salad greens, and toss gently to coat.
    4. Place 1 pita on each of 4 plates; top each pita with about 1 cup salad. Serve immediately. Recipe adapted from cookinglight.com

    HUNGRY FOR MORE? CALL STEP AHEAD WELLNESS CENTER TODAY: 908.470.2235 TO LEARN ABOUT OUR SUMMER WEIGHT LOSS SPECIALS, YOGA CLASSES, AND MORE!

    Tags: Personal Weight Loss, Exercise, Weight Loss, HubSpot Tips, diet, jumpstart diet, meal plans, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, Dr.Oz, prevention, summer weight loss, beach season, high protein, summer sandwiches, Bridal Boot Camp, Healthy Meals, Physician Weight Loss, Healthy Recipes, Nutrition, Heart Disease, Prevention Heart Disease, lose weight, bootcamp classes, online nutrition, beach body, Step Ahead, low calorie vegetables, low carb, wellness, summer recipes, healthy entertaining

    Recipe Corner: Grilled Zucchini & Summer Squash Salad with Citrus Splash Dressing

    Posted by deborah neiman on Fri, Jul 26, 2013 @ 05:45 PM
    squash salad ck 222864 lMake the most of summer produce with this easy
    flavor-packed vegetable recipe! Questions/Comments: sari@stepaheadwellnesscenter.com
    • 2 tablespoons grated orange rind
    • 3/4 cup fresh orange juice (about 3 oranges)
    • 1/2 cup fresh lime juice (about 3 limes)
    • 3 tablespoons honey
    • 2 teaspoons olive oil
    • 1/2 teaspoon salt
    • 1/4 teaspoon crushed red pepper
    • 2 red onions
    • 4 zucchini, each halved lengthwise (about 1 1/4 pounds)
    • 4 yellow squash, each halved lengthwise (about 1 pound)
    • Cooking spray
    • 3 tablespoons thinly sliced fresh basil
    1. Combine first 7 ingredients in a large zip-top plastic bag. Peel onions, leaving root intact; cut each onion into 4 wedges. Add onion, zucchini, and yellow squash to bag. Seal and marinate in refrigerator 1 hour, turning bag occasionally.
    2. Prepare Grill. Drain vegetables in a colander over a bowl, reserving marinade. Place vegetables on a grill rack coated with cooking spray, and grill for 8 minutes or until tender; turn and baste occasionally with 3/4 cup of the marinade. Place the vegetables on a serving platter; sprinkle with the basil. Serve the vegetables with the remaining marinade.

    Makes 4 servings (serving size: 2 zucchini halves, 2 squash halves, 2 onion wedges, and 3 tablespoon citrus dressing): 168 calories

    Recipe adaprted from cookinglight.com

    Tags: Weight Loss, diet, meal plans, Sari Greaves, vegetarian, Diet and Nutrition, healthy eating, Dr. Neiman, Dr.Oz, summer weight loss, beach season, summer sandwiches, Cooking Classes, Fitness, Bridal Boot Camp, Healthy Meals, Healthy Recipes, Nutrition, Heart Disease, online nutrition, beach body, OptiFast, health, Step Ahead, low carb, wellness, summer recipes

    Recipe Corner: Cheesy Mushroom Quinoa

    Posted by deborah neiman on Wed, Jul 17, 2013 @ 03:13 PM

    quinoa mushroom pilaf

    Packed with nutrition and a garlicky cheese flavor, this vegetarian recipe will even please carnivores. Questions/Comments? Email Sari Greaves, RDN: sari@stepaheadwellnesscenter.com

    1/2 cup uncooked quinoa

    2 teaspoons vegetable oil

    1 head baby bok choy, chopped

    Handful washed kale leaves, stems removed

    1 cup portabella mushrooms, chopped

    1 (15.5 oz) can cannellini beans, drained and rinsed

    3/4 teaspoon garlic powder

    3/4 teaspoon coriander

    1/4 cup nutritional yeast* or 1/4 cup shredded reduced-fat cheese

    black pepper to taste

    1. Cook quinoa according to package directions.

    2. In a large wok or pan, add the oil, bok choy, kale, mushrooms, beans, garlic powder, and coriander. Saute over medium heat for several minutes, or until kale is wilted and the mushrooms and bok choy are softened.

    3. Add the cooked quinoa and nutritional yeast into the wok and stir. Add black pepper to taste.

    Serves 6 as a side dish.

    Serving size: 3/4 cup: 165 calories, 10 grams protein

    Adapted from Food & Nutrition Magazine, July/August 2013

    *Nutritional yeast doesn't taste like yeast (you know, that strong, beer-like flavor). It comes in both powdered and flaked forms, and tastes nutty, cheesy and delightfully creamy. Many vegans use it as a cheese flavoring substitute, adding it to gravies, sauces, and mac n' cheese dishes. Vegetarians also take advantage of its great nutritional profile. At 60 calories per 2 Tbsp., nutritional yeast is an excellent source of protein, containing essential amino acids; it's full of vitamins, especially B-complex vitamins. You can find nutritional yeast in most grocery or  health food stores, but if it's not available in your area, there are great online sources: Bob's Red Mill or KAL-Yeast Flakes.

    HUNGRY FOR MORE? Call Step Ahead Wellness Center today: 908-470-2235 to learn about our 

    summer weight loss promotions!


    Tags: meal plans, vegetarian, Diet and Nutrition, healthy eating, Dr. Neiman, Dr.Oz, prevention, summer weight loss, beach season, high protein, Bridal Boot Camp, Healthy Meals, Healthy Recipes, Nutrition, lose weight, online nutrition, beach body, health, low carb, summer recipes, healthy entertaining, lose weight fast

    RECIPE CORNER: STRAWBERRY HUMMUS PITA SANDWICHES

    Posted by deborah neiman on Wed, Jul 10, 2013 @ 11:24 AM

    strawberry hummusDid you know that strawberries are packed with essential vitamins, dietary fiber, potassium, and disease-fighting phytochemicals? One serving- about eight strawberries or one cup- has only 45 calories and more vitamin C than an orange. Step Ahead's Nutrition Director, Sari Greaves R.D.N., says "strawberries are one of the most versatile fruits that pair well with both sweet and savory dishes. Try this easy to assemble sandwich for a refreshing summer meal!

    Bon Appetit! Questions/Comments email sari@stepaheadwellnesscenter.com

    Makes 4 servings, 200 calories per sandwich half.

    Ingredients

    2 whole wheat pitas, cut in half (such as Sahara 150 calorie pita loafs)

    1 cup shredded cooked chicken breast

    1/4 cup thinly sliced red onion

    1/2 cup sliced cucumber

    4 medium strawberries, sliced

    1 bunch watercress, arugula or any leafy green

    1/4 cup feta cheese, crumbled

    4 tablespoons (about 1/4 cup) plain hummus (such as Sabra)

    1. Combine chicken, strawberries and crumbled feta in bowl. To make the sandwiches, spread 1 tablespoon hummus inside each pita half. Fill with chicken mixture. Top with onion, cucumber, and leafy greens.

    HUNGRY FOR MORE? CALL STEP AHEAD WELLNESS CENTER TODAY: 908.470.2235 TO LEARN ABOUT OUR SUMMER WEIGHT LOSS PROMOTIONS!

    Recipe adapted from www.californiastrawberries.com

    Tags: Personal Weight Loss, diet, Sari Greaves, swimsuit season, fruit recipes, Diet and Nutrition, healthy eating, fat burning classes, Dr.Oz, prevention, summer weight loss, beach season, high protein, summer sandwiches, Doctor Supervised Weight Loss, Fitness, Bridal Boot Camp, Healthy Meals, Physician Weight Loss, Healthy Recipes, Nutrition, Heart Disease, lose weight, online nutrition, beach body, healthy entertaining, exercise classes, lose weight fast

    Best-Fat Burning Foods

    Posted by deborah neiman on Mon, Jul 01, 2013 @ 11:50 AM
    Best Fat-Burning Foods

    Tags: Weight Loss, Sari Greaves, swimsuit season, healthy eating, fat burning classes, Dr. Neiman, Dr.Oz, summer weight loss, beach season, Healthy Meals, Healthy Recipes, Nutrition, Heart Disease, lose weight, online nutrition, beach body, OptiFast, toning, health, low carb, lose weight fast, sharecare

    Recipe Corner: Summer Strawberry Salad

    Posted by deborah neiman on Mon, Jul 01, 2013 @ 11:47 AM
    Sari's Strawberry Salad- Fox News

    Tags: diet, Sari Greaves, swimsuit season, Diet and Nutrition, Dr. Neiman, Dr.Oz, summer weight loss, beach season, beach body, Step Ahead, wellness, summer recipes, sharecare

    Step Ahead Recipe Corner: Lobster Wraps

    Posted by deborah neiman on Wed, Jun 26, 2013 @ 04:31 PM

    lobster wrapLooking to avoid the heat in your kitchen on a hot summer day? This no-cook recipe works well for a lunch, dinner or as bite sized appetizers for entertaining! - Sari Greaves, RDN Nutrition Director, Step Ahead Wellness Center; Questions/Comments email: sari@stepaheadwellnesscenter.com

    You can purchase cooked lobster tails at your grocery’s seafood counter. Ditch the buttered roll on this New Englad recipe and go for a lighter 100 calorie flatbread instead.

    4 servings (serving size: 1 wrap)

    371 calories per serving

    Lemon mayonnaise:

    1/4 cup light mayonnaise

    2 tablespoons chopped fresh chives

    1 teaspoon fresh lemon juice

    1/8 teaspoon freshly ground black pepper

    Remaining ingredients:

    1 medium chopped tomato

    4 (4-ounce) lobster tails, cooked and chopped

    4 (2.8-ounce) whole wheat flatbreads (such as Flatout)

    8 Bibb lettuce leaves

    1. To prepare lemon mayonnaise, combine 1/4 cup mayonnaise, chives, 1 teaspoon lemon juice, and 1/8 teaspoon black pepper; stir well.

    2. Combine lemon mayonnaise, tomato, and lobster; stir well. Divide the lobster mixture evenly among flatbreads. Top each serving with 2 lettuce leaves. Roll up jelly-roll fashion,

    Recipe adapted from www.cookinglight.com

    Try this variation!!!! Chicken & Sun-Dried Tomato Wrap:

    Use 1 lb. grilled skinless chicken breasts instead of lobster and with this easy sun-dried tomato spread. Stir together 2 chopped sundried tomatoes with 1/4 cup of light mayonnaise.

    HUNGRY FOR MORE? CALL STEP AHEAD WELLNESS CENTER TODAY: 908.470.2235 TO LEARN ABOUT BIG SUMMER SAVINGS ON OUR WEIGHT LOSS AND FITNESS PROGRAMS!

     

    Tags: diet, meal plans, Sari Greaves, Diet and Nutrition, Dr. Neiman, Dr.Oz, summer weight loss, beach season, Cooking Classes, Fitness, toning classes, Bridal Boot Camp, Healthy Meals, Healthy Recipes, online nutrition, beach body, low calorie vegetables, low carb, summer recipes, healthy entertaining, sharecare