Saturday, May 28, 2016

Tips for Philadelphia Students for Improving Health Wellness and Mental Acuity

Without the proper nutrition you can study and work all day and night but sadly your brain and body will not function at it's optimal performance when you are living on fast food, energy drinks and candy. Your brain and body need the proper fuel for you to be at your best. Whether it's in the class room, ball field or office you always need to be sharp so here are a few great recipes and tips to bring your "A" Game to all you do.

Here are great recipes for improving your health, wellness and mental focus.

Roasted Tomato and Mushroom Pasta Salad
  • Sliced mushrooms – 8 ounces 
  • cherry tomatoes cut in half – 8 ounces 
  • thinly sliced garlic cloves – 4 of them 
  • crushed dried oregano – 2 teaspoons 
  • olive oil – 2 tablespoons 
  • dried whole-grain penne pasta – 6 ounces 
  • olive oil – 2 tablespoons 
  • white wine vinegar – 2 tablespoons 
  • black pepper – ½ teaspoon 
  • 15 ounces of white kidney beans 
  • fresh basil – ½ cup 
  • grated Parmesan cheese – 2 ounces

First you want to preheat your oven to 450°F. Next line a 15 x 10 x 1” baking pan with foil. Then arrange the mushrooms and tomatoes on your pan. Sprinkle them with garlic and oregano and drizzle with 1 tablespoon of olive oil and roast this uncovered for about 20 – 25 minutes or until the tomatoes are quite soft and begin to split and the mushrooms are lightly browned. In the meantime cook your pasta in a lightly salted water and then drain. In a bowl whisk together the 2 tablespoons of olive oil, pepper and vinegar and add the warm pasta to this bowl and gently toss and mix everything together. Then little cool to room temperature make sure that you are stirring it so that everything stays mixed together nicely. Add that the mushroom tomato mixture, the beans, basil and Parmesan to your pasta and gently toss everything to mix it well together and be sure you serve it at room temperature. This makes about 6 servings each having approximately 246 calories.

Mexican Edamame and Couscous Salad
¼ cup of cider vinegar 
snipped fresh cilantro – 3 tablespoons 
olive oil – 3 tablespoons 
chopped canned chipotle chili peppers in adobo sauce – one – 2 teaspoons 
minced garlic – one clove
¼ teaspoon of salt
¼ teaspoon of black pepper
Shredded romaine lettuce – 8 cups
2 cups cooked of large pearl couscous
10 – grape tomatoes, and have
One medium-sized yellow sweet pepper cut induced pieces
½ cup of  cooked shelled sweet soybeans aka edamame
 ½ cup of canned black beans rinsed and drained
One lime cut into thin wedges
Crumbled quesco fresco – 2 tablespoons

First you want to make your dressing so start by putting in a jar your vinegar, cilantro, oil, chopped chili pepper, garlic, salt and black pepper cover the jar and shake it well to mix everything together then put this on the side. After that you going to cover a large serving platter with romaine lettuce. Toss the couscous with 1 tablespoon of the dressing. In a small bowl  combine your tomatoes and sweet peppers. Arrange the tomato mixture, couscous, edamame, black beans and lime wedges on top of your lettuce. Then sprinkle with the rest of the salad dressing and the quesco fresco.

Every time I have purchased muesli it always seems to be super super sweet and I usually have to add other things to it like coconut oil or heavy cream in order to make it a little bit more satisfying so this is a version that is yummy and will satisfy almost anyone's hunger. And because it's what we call a carbohydrates that slow acting it will give you lots of energy for a large part of your day. This recipe is for four servings.

  • Sunflower seeds – 1/2 cup 
  • pumpkin seeds – 1/4 cup 
  • rolled oats – one cup 
  • wheat flakes – one cup 
  • barley flakes – 1 cup 
  • raisins – one cup 
  • roasted chopped hazelnuts – 1 cup 
  • chopped dried apricots – 1/2 cup 
  • slices of dried apple – 2 cups
Let's put the sunflower and pumpkin seeds in the dry frying pan and allowed us to cook over medium heat for about 2–3 minutes until it's nice and golden in color and then make sure that while this is happening you're starting to seeds to make sure that they don't burn. Then after the seeds are toasted you want to combine them with all of the other ingredients and let them sit and allow them to get much cooler. You can always store these in a container just make sure that it's airtight. If you were looking for a bit of a more robust crunchy tased then you should use a jumbo flakes instead of the rolled oats and roast them with the barley and rye flakes in a roasting pan or you could even put them in your oven and I'll mail them to roaster bake unsold are somewhat lightly browned. First your seeds in a separate pan in the oven. The mix everything together and let it cool before you're going to add the nuts to it. You can make this any huge batch just make sure that it's totally cooled before storing it. This recipe can be used for snack, or even a dessert. You can eat it with full fat Greek yogurt and any type of fruit like strawberries, grapes or you could even use it to sprinkle over salads instead of using breadcrumbs or recipes requiring you to use croutons

Granola Light Style
If you have going to the supermarket and purchased any type of granola I'm sorry to tell you that it's probably loaded with sugar and we were eating it it's probably spiking your sugar levels as well as your insulin levels and this will just make you fatter.  It's not going to make you skinny nor is it going to make you more healthy.
This is a natural recipe so it will be not converting into as much sugar as the store bought version. This recipe will give you four servings.

  • Rolled oats – one cup 
  • jumbo oats – one cup 
  • sunflower seeds – 1/2 cup 
  • sesame seeds – 2 tablespoons 
  • roasted hazelnuts – 1/2 cup 
  • chopped almonds – 1/4 cup 
  • orange juice – 2 1/2 cups 
  • raisins – 1/2 cup 
  • dried cranberries – 1/2 cup
First you want to preheat your oven to 325°F in mix together the oats, seeds and nuts in a large bowl. Pour your orange juice into the mixture of oats and stir this together nicely so everything is mixed together. Then spread this mixture on top of a couple baking sheets and bake them for about one and a half hours or until it's crisp and browned. Make sure that you are stirring this occasionally to ensure that everything bakes evenly. Then remove it from the oven and stir in your raisins and cranberries. After that just let it sit on the side and cool for a while. Then when it's totally cool down you can store it in a container just make sure that the container is airtight.

Not  Goldilocks Porridge
Yes this is not the partridge that Goldilocks enjoyed with the three bears. This is a new and exciting tasting recipe that includes using sweet apples and dates to add a great flavor and organic sweetness instead of using the different types of sugars and honey. This recipe makes enough to satisfy four hungry people.

  • Fresh dates – 1.25 cups 
  • apples peeled - remove the core and cut into cubes – two apples 
  • rolled oats – 2 cups 
  • full fat milk – 2 cups 
  • a pinch of salt
  • Shelled unsalted pistachio nuts – 1/2 cup
To start you have to make a date purée. You do this by cutting the dates in half and remove the pits and anything else that does not look tasty. Then cover the dates with boiling water and let them soak for about 30 minutes or so until they are nice and soft. Then strain but make sure keep the water that the dates have been soaking in, you want to save about 2 tablespoons of this water. After your dates have soaked remove the skin and place the dates in food processor with the 2 tablespoons of the soaking motor that you set on the side as well as the apples. You can process this until it's a nice smooth texture. After that put the oats in the pan with the milk, 1.25 cups of water in the salt. Take this to a boil then lower the heat and let this simmer for about five minutes until it's cooked and it's very creamy. Just be sure to share this so that everything mixes and cooks nicely. When it's finally cooked you can serve your Partridge in a bowl topped with The date purée and then you can sprinkle the chopped the stash your nuts over top. I usually like to use about a spoonful of the gate purée on my individual bowl of porridge.

Easy little tip is to make a big batch when your fruit is fresh. You can mix together the dates, with fresh pineapple or even mango and apples and then put everything in the food processor and turn it into a purée. After that you can pour the mixture into ice cube trays and let them freeze into wonderfully tasting ice cubes and when you are ready you can put these fruity purée ice cubes on top of anything from ice cream, yogurt and even add them to any smoothie that you once a little bit of extra fruity flavor.

Ginger and Apricot Compote
This is a really fantastic recipe you can enjoy lots of wonderful types of yogurt with the fruit. This is a recipe for 4 serving portions.

  • dried apricots – 1.5 cups
  • A 1.5 inch piece of fresh ginger that is peeled and you were going to chop it into fine pieces
  • Full fat organic yogurt 2 ½ cups
Start by covering the apricots with boiling water and leave this to soak overnight. The next morning put your apricots in the water that they have been soaking in, into a pan and stir in the ginger and bring this to a boil. Lower the heat and let the simmer for approximately 10 – 11 minutes until the fruit is soft and the water will become syrup looking like. After that string apricots and make sure you keep the syrup on the side. You can serve the apricots warm with the syrup that you have saved  and set on the side. When you are ready just doing this over top of your yogurt or any other type of dish that you like

Healthy tip: it’s always easier to try to eat clean and healthy when you’re eating foods that have a nice zesty flavor. Lots of good healthy recipes are loaded with oaky types of foods that can sometimes not be so tasty. But when you are using fresh products like ginger it almost feels like you were eating dessert. In holistic medicine your ginger root is commonly used for things like upset stomach and nausea and even for people that have acid reflux. Oftentimes I will just sprinkle ginger and even a little bit of cinnamon over top of my yogurt. If for some reason you do not use ginger for lots of your meals you can always put in the freezer. All you have to do is peel the root and stored in a plastic bag in your freezer. The good thing is that while was frozen you can still graded and add it to most of your recipes.

Mega Breakfast Smoothie 
This is a phenomenal breakfast smoothie to have first thing in the morning. It has lots of natural fruit which of course is natural sugar so if you are a person that needs a little bit extra sugar first thing in the morning this smoothie is definitely for you. This recipe makes 2 glasses. But believe me it’s so good you will not want to share it so you can put in an in airtight container and save it for the next morning.

  • ½ mango
  • 1 banana 
  • 1 orange 
  • 2 tablespoons of wheat bran 
  • 1 tablespoon of sesame seeds
Start by removing the skin from your mango and taking out the pit. Put all of the meat of the mango into a blender and then peel your banana and add that to the blender as well. After that take your arm and squeeze the juice into your blender along with the bran and sesame seeds. Finally blend this until it’s nice thick creamy and smooth and it’s always best to serve this immediately.

 This drink is so fantastic and  so naturally sweet that I will drink this instead of going out for water-ice or some type of other sugary unnatural dessert. Often times for lunch I will make this but I will also add a few handfuls of kale, spinach and a little bit of broccoli so that I have a nutrient dense smoothie giving me all of the nutrition I need for my day.

Pasta Caesar Salad with Grilled Scallops
  • To make the salad you will require
  • bowtie pasta - 1/2 pound
  • sea scallops - 1.25 pounds
  • salt - 1/2 teaspoon
  • black pepper - 1 quarter teaspoon
  • olive oil - 1 teaspoon
  • one head of romaine lettuce
  • one medium sized red pepper that you have removed the core and the seeds and slice them into thin slices.
  • For your salad dressing the ingredients are:
  • mashed garlic clove - 1 mashed garlic clove
  • two cans of anchovies
  • freshly squeezed lemon juice - 1 whole lemon
  • olive oil - 2 tablespoons
  • fat-free chicken broth - one-third cup
  • Dijon mustard - 2 teaspoons
  • black pepper - 1/2 tsp
  • worcestershire sauce - 1 teaspoon
  • Grated Parmesan cheese - 2 tablespoons
For your salad cook your pasta as you normally would in a large pot lightly salted and make sure that the pasta is cooked until it's firm but not overly cooked and definitely not too soft and then drain. While your pasta is cooking you should season your scallops with the pepper and salt and then he threw oil in a large Skillet over medium-high heat. 
You want to divide your scallops in two separate batches and then so that your scallops just until they are okay, it usually takes about six minutes. After that do you want to rip up your lettuce and small pieces and put them in a bowl and add your peppers, pasta and scallops. For your dressing you want to place the garlic in a bowl and add the anchovies, and mash them until it forms a paste like mixture. Then add the lemon juice and stir to mix everything nicely together. After that whisk in the oil, the broth after that and then the mustard, black pepper, cheese and worcestershire sauce. You would want to put about one half cup of this dressing on the side and store this. After that drizzle the dressing over your salad mix everything nicely together so that all of your foods are mixed with the salad dressing and then search. This recipe makes four servings each having about 330 calories Kama 15 grams of protein and 52 grams of carbohydrates.

Lemon Tarragon Shrimp Salad
This recipe makes four servings the ingredients for your salad are:
  • 1.5 pounds of medium sized shrimp - cleaned and deveined
  • asparagus - 1/2 pound cut into pieces about 1 inch in length
  • red pepper - 1 Pepper with the core and seeds removed and chopped into pieces one rib of celery diced
  • 3 scallions thinly sliced
For the salad dressing we will need
  • a half cup of reduced-fat mayonnaise dressing
  • chopped fresh tarragon - 1 tablespoon
  • grated lemon rind - 2 teaspoons
  • fresh lemon juice - two tablespoons
  • salt - 1/2 teaspoon
  • Cayenne - 1/8 teaspoon
  • and your favorite lettuce leaves for serving I usually prefer either bibb lettuce or Boston lettuce.
To make the salad first broiled shrimp and cook it just until it's from this usually takes about two minutes. Then remove the shrimp and then take the water to a boil in the same saucepan and cook the asparagus until it's tender this should take about 2 minutes then drain and rinse the asparagus and shrimp with cold water. Next in a bowl combine your shrimp, asparagus comma red pepper, celery and scallions. To make the dressing star together the mayonnaise, Oregon, lemon rind, lemon juice, cayenne and salt. Then add to shrimp to the mixture and toss everything nicely to mix it together. After that cover it and you should refrigerate this at least for 30 minutes or more. It should be chilled nicely when you serve it and serve it over top of the lettuce leaves. This makes four servings each having about 190 calories Kama 25 grams of protein and 11 grams of carbohydrates.

Spicy Shrimp Salad
This recipe makes 6 servings each having about 240 calories, 15 grams of fat, 16 grams of protein and 13 grams of carbohydrates.
The ingredients are:
  • 1.75 pounds of shrimp deveined, cleaned and then slice lengthwise in half
  • one large cantaloupe peeled, seeded and cut it into small chunks
  • a thinly sliced red onion
  • one jalapeno chili with the core and seeds removed and then slice it into fine pieces cider vinegar - 1 quarter cup
  • fresh lime juice - 3 tablespoons
  • chili powder - 1 teaspoon
  • salt - 1/2 teaspoon
  • black pepper - 1/8 tsp
  • two squirts of liquid hot pepper sauce
  • Two ounces of olive oil  
  • one medium avocado, peeled and pitted
We start this recipe by mixing together your red onion, cantaloupe, shrimp and jalapeno in a bowl and toss everything to mix it nicely. Then whisked your cider vinegar, chili powder, lime juice, salt, black pepper and hot sauce in a bowl and gradually whisk in the oil until it's all nicely blended together. Then add vinegar dressing to the shrimp mixture and toss to mix everything together. After that mix in your avocado but make sure you do not smash it into a mashed up avocado. Then chill the salad and you can serve it in the cantaloupe pieces if you like or just chop everything up nicely together and serve it all mixed together. Each portion has about 240 calories, 15 grams of fat, 16 grams of protein and 13 grams of carbohydrates.

Taco Shrimp Salad
This recipe makes 8 servings each of them has about 260 calories, 7 grams of fat, 20 grams of protein in 30 grams of carbohydrates. 
Ingredients to this amazing recipe are:
  • One head of leafy green lettuce torn into pieces
  • 1 large tomato with the core removed
  • 1 can 15 ounces of black beans that you have drained and rinsed
  • crumbled baked sausage flavored tortilla chips - four cups
  • shredded reduced fat cheddar cheese - 4 ounces
  • olive oil - 1 tbsp
  • one small diced onion
  • chili powder - 1 teaspoon
  • 1.5 pounds of shrimp
  • 1 quarter teaspoon salt
  • black pepper 1 quarter teaspoon
  • fresh lime juice - 1 tablespoon
  • Thousand Island reduced fat salad dressing - 3 quarter cup
For the first step combined the lettuce, tomato, black beans, crumble tortilla chips and shredded cheddar cheese and a large bowl together. Then heat the oil in a skillet and add the onion and chili powder and cook this for about 4 - 5 minutes. Next add the shrimp, salt, pepper and lime juice and cook until the shrimp are pink, that should take about 4 - 5 minutes.  Finally add to the salad bowl and combine with the dressing and mix everything nicely. I like to serve this chilled but you can eat it warm as well.

Chunky Veggie Sauce with Penne
This is a really really good recipe that makes 6 servings and each of them has approximately 340 calories, 4 grams of fat, 13 grams of protein and 67 grams of carbohydrates.

  • Olive oil - 1 tbsp
  • one large chopped onion  
  • 2 cloves of garlic - finely chopped
  • One medium sized green pepper dashboard and seeded  and chopped
  • 1  chopped medium sized zucchini
  • 1 cup of chopped white mushrooms
  • 3 cans of anchovies, drained and chopped
  • 6 ounces of tomato paste
  • 1/2 teaspoon of stevia  
  • 1 quarter cup of fresh chopped parsley
  • One tablespoon of balsamic vinegar
  • one teaspoon of salt
  • 1/2 teaspoon of black pepper
  • 3 quarter pound of penne pasta 

Saute the olive oil in a 4-quart saucepan over medium-high heat. Next add the onion and garlic and saute for about 4 minutes until they are tender. Next add the green pepper, zucchini, mushrooms and Anchovies and sauté them for approximately another 8-10 minutes or until the vegetables are almost tender.

Stir in the chopped tomatoes, tomato paste, and stevia and bring to a boil. Lower the heat and allow this to simmer, uncovered for about 30 minutes or until it is thickened. Be sure to stir this every 8-10 minutes or so. Then stir in the parsley, vinegar, pepper and salt. Cook your pasta and when your pasta is done just mix it with the sauce.

For more personal help you can always consult with a Philadelphia medical weight loss specialist.

How Can I Get Rid of My Belly Fat?
If you are like me you probably have belly fat that never goes away but does seem to grow larger every year this article is definitely for you. We all want to lose this fat but no matter what we do it just seems to be indestructible. So if you want to be one of the chosen few who successfully get rid of that extra belly fat safely and effectively continue reading this article.
Now, let me first warn you that getting too thin is definitely not healthy for you and having some abdominal fat is healthy because it helps protect the organs like your stomach, kidneys and liver. But with that being said if you have rolls of belly fat you are probably suffering from various types of illnesses like diabetes or heart disease. And if you get rid of that extra fat you will not only be improving the way you look but your health as well.
The best kept secret to getting rid of the fat is not drinking some magic Elixir or potion. It's just following a nutritionally healthy diet that your body was designed to eat from the day you were born.
So here is a list of a few things that you should be doing in order to lose those extra pounds and inches.
First you should stop eating any type of man made  processed types of food is. Things such as rice, pasta, bread, Cakes and Pastries. And let's not forget the beverages that are loaded with tons of sugar like your soda and sports drinks and of course the never ending energy drinks that are coming out each and every month.
All of these things just load a bunch of sugar in your body and this does nothing but put your body into fat storage mode. They not only make you fat and overweight but they will cause you eventually to be sick with such diseases such as diabetes, cancer, heart attack and even a stroke. So you will be doing your body a tremendous benefit by just forgetting about these types of foods and not eating or drinking them at all. Not even in moderation.
White bread, chips, refined sugars in sweetened drinks and desserts increase inflammation in our bodies, belly fat is associated with inflammation, so eating too much processed foods will prevent your ability to get rid of it.
Next stop eating at all of the hamburger places, the quick and fast food establishments where you're eating  hamburgers, hot dogs and even tacos and quesadillas. Start eating Foods that are made from nature like your leafy green vegetables, your cruciferous vegetables and you're good healthy fats. All of these good healthy foods help improve your overall health and will help prevent you from getting the serious diseases that I've mentioned above or even help you diminish some of the bad results that come from having these type of diseases.
Do the proper type of exercises if you are looking to get rid of your body fat. For some reason a growing trend is for everyone to be doing some type of maximal high-intensity exercise. This usually involves  working out with kettlebells, truck tires and even scaling walls and jumping over fences.
This sounds totally ridiculous and insane to me but this is what people think that they have to do in order to be fit and trim. Honestly, if you are trying to lose pounds and inches the best type of exercise when you first start is low intensity cardio.
Now I know that everyone from your trainer to your cousin or brother has told you that muscle burns more calories than fat. And this is true but only if your body is very lean and very muscular. If you are a person that has to lose over 20 pounds of body fat anyone who tells you that muscle burns more than fat just look at them roll your eyes and walk away.
Again if you are totally lean and totally shredded and ripped and have no body fat on you then muscle does burn more calories than fat. But if you have over 20 pounds of body fat you need to get rid of that body fat first! So stick with the low intensity cardio like walking or riding a bike and work your way up to doing  60 minutes of low intensity cardio 7 days a week. And after you have lost most of your body fat then you can work on building muscle.
Some people have asked me about yoga and if that’s effective for burning fat and losing weight. Personally I have done yoga in the past and as long as I was following a very clean diet it did keep me fit and trim.
Another benefit of yoga was that it helped me relax and enabled me to handle the stresses of everyday life a little bit better than I did before starting yoga. When you do think of yoga you think of the whole body, mind and soul connection it’s just that type of vibe.
So I would definitely recommend it but I would not count on this totally for losing weight if you have 60 pounds or more to lose.
Another way to help with your weight loss is to try to relax and reduce the amount of stress you experience each and every day. It’s hard to believe but when you are totally stressed out you increase the chemicals and hormones in your body whose primary function is to store body fat. So if you are stressed to the max it’s definitely going to be a lot more difficult to lose weight and reach your goals if you do not get your stress levels under control.
Sleeping and making sure you are getting enough sleep and making sure that your sleep quality is optimal is another way to lose weight.
If you are sleeping anything less than 7 hours a night part of the reason that you are fat and overweight is because you are not getting enough sleep. Not getting enough sleep increases several of the hormones in your body that cause you to store body fat.
Just like having too much stress does. And I know you have probably heard about that hormone called cortisol that just wrecks havoc with your health and with your body so I am not telling you anything you probably have not heard before when I mentioned cortisol.
Another quick tip that I have been following to help lose my weight is to make sure that my body is properly hydrated.
I try to drink approximately 2 L of water every day.  So along with stopping a Wawa first thing in the morning to get my coffee I also get one of those 1.5 L of bottled water. This plus a couple 20 ounce bottle of water ensures that I am drinking at least 2 L of water every day.
So when my clients see me walking around the office with a big bottle of water and sipping on it all day now you know the reason why. There are several benefits for drinking water. Aside from staying hydrated it increases your bodies set burning point by decreasing your body’s core temperature.
Another reason is because quite a few of us are really  thirsty and not really hungry but we misinterpret our thirst as being hungry and we just stuff our face with bad types of food. So if you get that hunger pain and you start to crave food or a snack just drink a glass of water then wait 15 minutes and see if you are still hungry. I bet your appetite will be gone.
This is a quick and easy tip and when I first tried this myself I can’t believe how my appetite just disappeared.  This is especially helpful if you are trying to get rid of your belly fat.
Get off your rear and get moving. Everyone wants to lose weight but nobody seems to have any interest in doing any type of physical activity.
Now I am not saying that you have to run 10 miles every day but if you could at least go for 30 minute walk sometime during the course of your day it will certainly improve your chances of burning fat and losing weight. So there you have it a few quick tips to help you lose weight and achieve the body that you want.

Here are a few more low calorie recipes to help keep you sharp and fit.

Philadelphia Low Calorie Corn-Shrimp Tostadas
  • Corn tortillas- 12 (6 in)
  • Nonstick cooking spray
  • Salt- ¾ tsp
  • Corn kernels- 1 ½ cup
  • Black beans- 1 can
  • Shelled shrimp- ¾ lbs
  • Jalapeno chiles, cored, seeded, chopped- 2 small
  • Red onion (chopped)- ½ small
  • Grated lime- 1 tsp
  • Lime juice- 3 tbs
  • Cilantro, chopped- 1 tbs
  • Sugar- 1 tsp
  • Reduced -fat mayonnaise dressing- ½ cup
  • Water- 1 tbs
  • Liquid hot-pepper sauce- ⅛ tsp
Start prepping this meal by preheating the oven to 425 degrees. Place tortillas out on 2 baking sheets and spray both sides of tortilla with cooking spray. Let bake for 13-15 minutes, only flipping tortilla over once. When they are done baking put them on wire rack to cool and sprinkle each with a pinch of salt. As you wait for the torillas to finish cooling off mix in a large bowl, the corn kernels, beans, chopped shrimp, jalapeno, and onion altogether. Now in a small bowl stir together rind, juice, cilantro, sugar, the remainder of the salt (½ tsp), mayonnaise, water, and pepper sauce. Once that is done combine the ingredients and stir gently. Finally add ⅓ cup of the corn mixture to each tortilla and enjoy!

Pesto Shrimp
  • Water- 3 ⅓ cups
  • Garlic salt- ½ tsp
  • Black pepper- ¼ tsp
  • Uncooked basmati rice- 1 ½ cup
  • Sweet red pepper cored, seeded, thinly sliced- 1
  • Reduced-fat pesto- 3 tbs
  • Garlic cloves (chopped)- 3
  • Medium-size shelled shrimp- 1 ½ lbs
  • Salt- ¼ tsp
To start this dish mix together your water, garlic, salt, and ⅛ tsp black pepper in a medium-sized saucepan. Wait till it boils, then add rice. Cover and let simmer for 15 minutes. Drizzle sweet red pepper over rice. Cover again and let cook for 5 minutes or until rice is tender and liquid is absorbed. Mix in 2 tbs of pesto into rice and keep warm. As you finish that, put together shrimp, salt, remaining 1 tsp pepper and 1 tbs of pesto into a medium-sized bowl. Spray a large nonstick skillet with cooking spray. On medium heat you can add in the garlic and let cook for 3 minutes. Increasing the heat to medium-high, add shrimp to skillet, let cook for 4-6 minutes, or until pink. At last you can serve your rice, topped with shrimp and the liquid left behind on the skillet. Enjoy!

Quick Shrimp Paella Philadelphia’s Best Low Calorie Recipe
  • Medium-sized shelled shrimp- 1 ¼ lbs
  • Garlic salt- ¼ tsp
  • Black pepper- ⅛ tsp
  • 1 medium-sized onion (chopped)- 1 cup
  • Seasoned cooked chicken sausage- 2 links (5-6 ounces total) cut into thick slices
  • Spanish seasoned rice-and-vermicelli mix- 1 box (6.8 ounces)
  • Stewed tomatoes- 1 can
  • Frozen peas- 1 cup
  • Red-pepper flakes- ¼ tsp
  • Artichocke hearts in water, drained and quartered- 1 can (14 ounces)
  • Salt- ⅛ tsp
Lets start out by mixing shrimp, garlic salt and pepper in bowl. Add cooking spray to large skillet and sit it over medium-high heat. Add the shrimp and let cook for 3 minutes, or until pink. Once shrimp is cooked, put into clean bowl and put a cover on to stay warm. Proceed to use the same skillet, adding more cooking spray if needed. Cook onion and sausage for 3 minutes. Add rice, without seasoning, stirring occasionally for 2 minutes. Mixing in 2 cups water, tomatoes, peas, seasoning packet, and pepper flakes. Lower heat, simmer/covered with occasional stirring for 16-17 minutes or until rice is tender and liquid is absorbed. For the final touch, stir in shrimp, artichokes, and salt, let the food heat through, then enjoy!

Peppered Scallops
  • Butter- 2 tbs
  • Cloves garlic (chopped)- 2
  • Scallions (sliced)- 3
  • Sea scallops- 2 lbs
  • Sweet red pepper, cored, seeded, cut into thin strips- 1
  • Sweet yellow pepper, cored, seeded, cut into thin strips- 1
  • Sweet green pepper, cored, seeded, cut into thin strips- 1
  • Orange juice- ½ cup
To start this dish lets start out by melting butter in a large skillet. Add garlic as well as scallions, saute for 2 minutes. Add in the scallops, saute for 3 minutes. Next add sweet peppers, saute for 3 minutes. Finally add orange juice, let cook for 2 minutes or until scallops are cooked through. Enjoy!

Classic Lobster Roll Low Calorie Recipe
  • Light mayonnaise- 6 tbs
  • Fresh lemon juice- 1 tbs
  • Dijon mustard- 1 ½ tsp
  • Fresh tarragon (chopped)- ¾ tsp
  • Liquid hot-pepper sauce- ¼ tsp
  • Salt- ¼ tsp
  • Black pepper- ⅛ tsp
  • Whole lobster (½ lbs)- 1
  • Soft frankfurter rolls- 4
Lets start prepping this meal by whisking together the mayonnaise, lemon juice, dijon mustard, tarragon, hot-pepper sauce, salt and pepper into a medium-sized bowl. Use a rubber spatula as you gently fold lobster into dressing until coated evenly. Cover bowl with plastic wrapped and leave refridgerated for 1 hour, or up to 6 hours. Lightly toast each frankfurter roll, fill with lobster mixture and enjoy!

Thyme-Scented Mussels 300 Calorie Recipe
  • Olive oil- 1 tbs and 1 ½ tsp
  • Medium-sized onion (chopped)- 1
  • Cloves garlic (thinly sliced)- 4
  • Red-pepper flakes- ¼ tsp
  • Dry white wine- ½ cup
  • Water- ½ cup
  • Mussels (scrubbed and beards removed)- 4 lbs
  • Fresh thyme- 8 sprigs
  • Grape tomatoes (halved)- 2 cups
  • Fresh flat-leaf parsley- 3 tbs
  • Crusty sourdough bread- 4 slices
  • Large clove garlic (peeled)- 1
  • Coarse sea salt
For this delicious dish, start by heating 1 tbs oil over medium heat, in a large, deep pot. Incude onion, garlic, and pepper flakes. Let cook for 6 minutes or until onion’s soft. Then add wine and water, let sit till it boils. Once its boiling add in mussels and thyme. Cover for 6-8 minutes, or until mussels open. After 4 minutes pass, stir, then discard any unopened mussels. Stir in the tomatoes and parsley, let steam for 1 minute. Toast and rub garlic clove on both sides of bread. Gently brush with 1 ½ tsp olive oil, then sprinkle with sea salt. Now you are able to serve and enjoy mussels with cooking broth and bread slices.