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3 EASY AND HEALTHY LUNCH RECIPES

HEALTHY LUNCH RECIPES:

#1 KETO LUNCH RECIPES

KETO SHESTOUGH

Blackened Shrimp, Asparagus and Avocado Salad with Lemon Pepper Yogurt Dressing

Blackened Shrimp, Asparagus and Avocado Salad with Lemon Pepper Yogurt Dressing is so easy to make, low in fat and carbs, and full of flavor!

Servings: 2

 

Ingredients

Blackened Shrimp:

  • 500 g raw peeled large shrimp, (King Prawns), tails removed (or 2 chicken breasts)
  • 2 cloves of garlic, minced
  • 1 teaspoon ground basil
  • 1 teaspoon dried thyme
  • 1 teaspoon sea salt
  • 1 teaspoon fresh cracked black pepper
  • 1/2 -1 teaspoon cayenne pepper, (add more to suit your tastes)
  • 2 teaspoons sweet paprika, (or smokey for a different flavor option)
  • 2 bunches of Asparagus, halved
  • 1 teaspoon olive oil

Salad:

  • 4 cups Cos lettuce leaves, (or lettuce of choice), washed and ready to use
  • 1 Avocado, cubed
  • 1/4 red onion, sliced
  • 1 handful fresh basil leaves

Dressing:

  • 1/3 cup greek yogurt
  • 1 teaspoon lemon pepper
  • 1 teaspoon lemon juice, (optional for extra flavor)
  • 2 tablespoons water, (or olive oil)
  • Salt to taste

Instructions

  1. In a shallow bowl, combine shrimp (prawns) with all of the spice ingredients, and rub into the shrimp until evenly coated. Heat a large pan/skillet on medium heat and add the olive oil. Saute the shrimp/prawns and the Asparagus while turning occasionally until the shrimp/prawns and asparagus have started to change color and are just cooked (about 5 minutes).
  2. Combine the lettuce leaves, avocado, onion slices and basil leaves in a salad bowl. Add the shrimp/prawns and avocado over the top. Drizzle with the dressing.

For the dressing:

  1. Combine the yogurt in a bowl with the lemon pepper, lemon juice (if using), water and salt. Mix well to combine.

 

 

#2 ANTI INFLAMMATORY LUNCH RECIPES

Cuban Picadillo Lettuce Wraps

Ingredients: Serves 4-6

 

For the Picadillo

  • 1 pound ground beef, preferably grass-fed
  • 2 Tablespoons tallow, lard, or coconut oil
  • 1 medium onion, about 1.5 cups diced small
  • 1 large green bell pepper, about 1.5 cups diced
  • ½ teaspoon salt
  • 1 teaspoon black pepper, freshly ground
  • 1 teaspoon ground cumin
  • ½ teaspoon ground cinnamon
  • 1 14 oz can whole tomatoes
  • ¼ cup currants
  • 2 Tablespoons green olives with pimiento, diced
  • 2 Tablespoons drained capers
  • 2 Tablespoons olive brine (or white wine vinegar and salt to taste)

For the Pico de Gallo

  • ⅓ cup minced shallot or red onion
  • ⅔ cup diced tomatoes
  • 2 Tablespoons minced cilantro
  • 2 teaspoons fresh lime juice
  • salt to taste

To Serve

  • Lettuce leaves or cabbage leaves
  • Cooked brown or white rice (optional)
  • Chopped cilantro (optional)

Instructions

  1. Heat large skillet or Dutch oven over medium heat. Add beef. Crumble and stir occasionally as it cooks. Remove and set aside.
  2. Add tallow or oil to a pan. Add onions and cook until beginning to soften about 3-4 minutes. Add bell pepper and cook 3 more minutes. Stir in garlic, then add the salt, black pepper, cumin, and cinnamon and stir for 30 seconds, until fragrant.
  3. Add cooked beef, canned tomatoes, currants, diced olives, capers, and olive brine. Break up the tomatoes into small pieces while the mixture comes to a boil.
  4. Reduce heat to low, cover, and simmer for 10-20 minutes.
  5. Meanwhile, prepare the pico de gallo. Combine minced shallot, chopped tomatoes, minced cilantro, lime juice, and a dash of salt, then set aside.
  6. To serve, fill each lettuce leaf with the beef mixture, a spoonful of rice (if desired), and a spoonful of pico de gallo or cilantro. Enjoy!

 

#3 VEGAN MUSCLE BUILDING LUNCH RECIPES

South Western Sweet potato Quinoa Bowl

Ingredients: Serves 2-3

For the bowl:

1 cup quinoa

1 bunch kale, finely sliced

2 tablespoons olive oil

1 medium lime, juiced

1⁄2 teaspoon salt

2 avocados

1 14-ounce can black beans, rinsed and drained

1⁄4 cup crumbled cotija cheese

Kosher salt, pepper and red pepper flakes to taste

 

For the Sweet potatoes:

2 medium California sweet potatoes (about 11⁄2 pounds), sliced into small, 1⁄4-­inch cubes

2 tablespoons olive oil

2 teaspoons ground cumin

1 teaspoon smoked paprika

1 1⁄2 teaspoons salt

 

Instructions

For the Sweet potatoes:

  1. Preheat oven to 425 degrees F.
  2. On a large baking sheet, toss together the cubed California sweet potatoes, olive oil, salt, pepper and cumin, and paprika. Once coated, evenly distribute the sweet potatoes on the baking sheet.
  3. Transfer the California sweet potatoes into the oven and roast for 25­-30 minutes until they are fork tender.

For the bowl:

  1. Cook the quinoa according to the package directions. Set aside.
  2. Toss the kale, olive oil, lime juice and salt in a large bowl and then add small groupings of the avocados, quinoa, black beans, cotija, and sweet potatoes. Season with salt, pepper, and red pepper flakes and serve alongside the cilantro vinaigrette.

 

Consider joining shestough.com today to get access to many more nutritious recipes! See you inside!

 

Gaining Weight Quickly: 4 Superb Tips

weightgain- shestough

ON THE JOURNEY TO GAINING WEIGHT? HERE ARE 4 MUST DO’S!

LOSE WEIGHT VS GAINING WEIGHT

In society, much of the focus on the health and fitness industry seems to be on losing weight. However, there are many other females who are interested in gaining weight. Whether it’s for muscle gain or perhaps just going for a fuller appearance. In today’s post, we’re going to address gaining weight, and it starts with these 4 simple tips.

Fix Your Sleeping Pattern – Sadly, we live in a society where sleep isn’t considered as a necessity in life. Over time, this leads to health issues, headaches, stress, and ill mental health. Therefore, you should be looking to introduce a new sleep schedule to your life with at least eight hours per night. With this behind you, the day will become easier, you can pair it with a healthy diet, and you’ll feel fully refreshed in the mornings.

Calories and Protein – Of course, your diet is essential when looking to add weight so add protein and boost your daily calorie consumption. Although this sounds obvious, people continue their regular diets without adding more calories; if you exercise regularly, you aren’t consuming enough calories for weight to be stored instead of being burned away.

While on this note, we aren’t saying you have free rein to eat whatever you want. Instead, you need to make healthy decisions such as drinking full-fat milk, using avocado oil, and eating nuts; these options will always be better than sweets and chocolate.

Weight Gain Supplements – If you don’t see the results you desire, be sure to check the market for supplements and shakes. Nowadays, you can find calorie-based shakes that add to your daily count without the hassle of cooking another meal. As a word of warning, you should never fully depend on these shakes because you still need the nutrients from your meals, but they can be good to boost your daily calorie count.

Eat More than Most – When creating a diet plan, compare it to those who are looking to lose weight or maintain their weight. At all times, you should be eating more than those of a similar size, so you consume more calories, and the body can start to build as opposed to constantly burning off what you eat.

Summary – With these additions to your life, you’ll soon notice a change, and you can add the weight you desire for a fuller appearance in a sustainable and healthy way! 

Consider joining the ShesTough program to help you with a structured program that can assist you with your weight gain as long as you follow the above tips.

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