Pil-oga-robic- pilogarobic is a portland oregon fitness boot camp combining yoga, pilates and cardio.

health and wellness | GLUTEN INTOLERANCE

food | Mellow Yellow Rice Noodles with Roasted Peanuts

Ingredient list

Serves 4

    * 1 8-oz. pkg. pad thai rice noodles
    * 3 Tbs. canola oil
    * 4 large shallots, peeled and thinly sliced (1/2 cup)
    * 1 Tbs. brown sugar
    * 2 tsp. ground turmeric
    * 1 clove garlic, minced (1 tsp.)
    * 1/4 cup lime juice
    * 7 oz. baked Thai-flavored tofu, cut into thin strips
    * 1/4 cup chopped cilantro
    * 1/4 cup chopped roasted peanuts

Directions

   1. Cook noodles according to package directions. Drain, rinse under cold water, and drain thoroughly.
   2. Heat oil in small saucepan over medium heat. Add shallots, and cook 7 to 9 minutes, or until shallots are golden. Remove from heat, and stir in sugar, turmeric, and garlic. Add lime juice, and stir to combine.
   3. Transfer noodles to large bowl, and fold in tofu, cilantro, peanuts, and turmeric sauce. Season with salt and pepper.

Per Serving:
Calories     487
Protein     14g
Total fat     20.5g
Saturated fat     2.5g
Carbs     62g
Cholesterol     mg
Sodium     366mg
Fiber     2g
Sugars     5g

food | Roasted Peanuts and Potato and Baby Spinace Masala

• 2 Tbs. canola oil
• 1 lb. Yukon Gold potatoes, cut into 1/2-inch cubes (4 cups)
• 1 large yellow onion, thinly sliced (11/2 cups)
• 3 cloves garlic, minced (1 Tbs.)
• 2 Tbs. minced fresh ginger
• 1 jalapeño chile,finely chopped (1 Tbs.)
• 1 tsp. ground coriander
• 1/2 tsp. ground cumin
• 1/2 tsp. turmeric
• 1 13.5-oz. can light coconut milk
• 1 6-oz. bag baby spinach
• 11/2 tsp. garam masala
• 1 Tbs. lime juice
• 1/4 c
  

food | NON-MEAT PROTEIN OPTIONS

Check out this video for NON-Meat Protein Options.

http://link.brightcove.com/services/player/bcpid1815820659?bclid=14042760001&bctid=27443156001

food | Grilled Fish Tacos with Mango and Avocado

This recipe serves:  4-6
for the Mango-avocado salsa:
1 ripe avocado
1/4 cup fresh lime juice
1 cup diced mango
1/4 cup diced red pepper
1/4 cup chopped scallions
For the fish:
2 teaspoons canola oil
2 fish fillets, such as sea bass, red snapper or salmon, 8 ounces each
salt to taste
freshly ground black pepper
for the Tacos:
8 corn tortillas
1 cup shredded lettuce
2 plum tomatoes, diced
lime wedges, for garnish
For the mango-avocado salsa:
-Remove and discard the pit and skin from the avocado and rub the flesh of the avocado with some of the lime juice to prevent it from discoloring.
-Chop the avocado and toss it with the remaining lime juice, mango, red pepper and scallions. (This can be made in advance and stored in the refrigerator for up to 1 day.)
Fish
-Preheat the grill or pan fry on medium.
-Brush the fillets with oil and season generously with salt and pepper.
-Grill the fillets on both sides until just cooked through, about 5 minutes per side. (Thin fillets take less time, thicker fillets take more.) Cool slightly and cut into 1-inch pieces.
-Meanwhile, separate the tortillas into 2 stacks, wrap them in foil and warm them on the grill or in the oven while the salmon is cooking.
To serve the tacos:
-Fill the tortillas with fish, lettuce, tomatoes and mango-avocado salsa. Serve 2 tacos per person with lime wedges on the side.

Serving Size: 2 tacos with salsa
Number of Servings: 4 Per Serving

Per Serving
calories | 339g
carbs | 36g
fat | 12g
fiber | 8g
protein | 25g
saturated fat | 1g
sodium | 110mg

food | BEEF SKEWERS WITH PEACHES

food | CHICKEN, APRICOT, MINT SALAD

This bright and summery entree salad, which uses a savory apricot puree as both marinade and dressing, makes a refreshing change from the standby Chicken Caesar. The salad also works well with sliced peaches or nectarines.

Makes 4 servings, 2 1/2 cups each

ACTIVE TIME: 30 minutes

TOTAL TIME: 40 minutes

EASE OF PREPARATION: Easy

Marinade & dressing
1/2 cup dried apricots
1 cup hot water
2 cups loosely packed mint leaves (about 1 bunch)
1 teaspoon freshly grated orange zest
1/2 cup orange juice
2 tablespoons honey
4 teaspoons Dijon mustard
4 teaspoons red-wine vinegar
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
1/4 cup extra-virgin olive oil

Salad
1 pound boneless, skinless chicken breast, trimmed of fat
1 large head romaine lettuce, torn into bite-size pieces (10 cups)
6 fresh apricots or plums, pitted and cut into wedges
1 cup loosely packed mint leaves (about 1/2 bunch), roughly chopped
1/2 cup sliced almonds, toasted (see Tip)

1. Preheat grill.
2. To prepare marinade & dressing: Soak dried apricots in hot water for 10 minutes. Drain and transfer apricots to a food processor. Add 2 cups mint, orange zest, orange juice, honey, mustard, vinegar, salt and pepper. Process until smooth. With the motor running, gradually drizzle in oil. Reserve 1 cup for the dressing.
3. To prepare salad: Transfer the remaining marinade to a large sealable plastic bag. Add chicken, seal and turn to coat. Marinate in the refrigerator for 20 minutes.
4. Lightly oil the grill rack (hold a piece of oil-soaked paper towel with tongs and rub it over the grate). Grill the chicken over medium-high heat until no longer pink in the center, 6 to 8 minutes per side. (Discard the marinade.)
5. Meanwhile, combine lettuce, apricot (or plum) wedges and chopped mint in a large bowl. Add the reserved dressing and toss to coat. Divide the salad among 4 plates. Slice the chicken and arrange over the salads. Sprinkle with almonds and serve.

NUTRITION INFORMATION: Per serving: 456 calories; 20 g fat (3 g sat, 13 g mono); 66 mg cholesterol; 38 g carbohydrate; 35g protein; 10 g fiber; 434 mg sodium.

Nutrition bonus: Vitamin A (230% daily value), Vitamin C (110% dv), Fiber (41% dv).



TIP: Tip: To toast almonds: Spread on a baking sheet and bake at 350°F until golden brown and fragrant, 5 to 7 minutes. Toasted almonds will keep, tightly covered, at room temperature for up to 1 week.

MAKE AHEAD TIP: The dressing will keep, covered, in the refrigerator for up to 2 days.

Cut the Fat and Cut your Cholesterol

Ounce for ounce, fat contains over twice the calories that protein or carbohydrates do. Eating too much fat, no matter what kind, can make you put on excess weight. Eating too much fat can also increase your risk of certain types of cancer, such as breast or colon cancer.

DON'T feel you have to give up any favorite food completely when making dietary changes. If you really enjoy certain high-fat foods then DO:
- Eat them in smaller portions (example, one cookie instead of three).
- Find a version of the food that is lower in fat (example, ice milk instead of ice     cream).
- Find a substitute for the food that you like almost as well (example, popcorn instead of peanuts).


To limit total fat intake:
- Broil, bake, boil, or roast foods rather than fry.
- Use non-stick pans or coat pans with a thin layer of non-stick spray.
- Add less fat to food during both cooking and eating. Some examples include using jam instead of margarine on toast, a non-fat or low-fat salad dressing instead of a high-fat dressing, lemon juice instead of butter on vegetables, or salsa instead of sour cream on baked potatoes.
- Experiment with butter substitutes, spices, and other flavorings as alternative to fat.
- Look for low-fat alternatives to foods, such as a bagel instead of a doughnut, pretzels instead of potato chips, or a round steak instead of a t-bone steak
- Try new fat-free products like yogurt, cookies, or crackers.
- Read labels, which offer excellent information to help you compare fat content of prepared foods.

Reducing Saturated Fat And Cholesterol:
Here are some simple changes that will help you greatly reduce saturated fat and cholesterol in your diet.

Egg yolks:
- Eat no more than three eggs yolks weekly.
- Eat as many egg whites as you like - they contain no cholesterol.

Meats:
- Buy lean meats such as fish, poultry, veal cutlet, pork tenderloin, or flank steak.
- Trim as much fat off meat as possible.
- Broil, barbecue, or roast meat on a rack rather than fry them. This allows some of the fat to escape during cooking.
- Limit the amount of hamburger you eat, and buy the leanest type available.
- Replace high-fat prepared meats like sausage and luncheon meats with lower-fat meats like lean turkey or chicken.
- Remove the skin from chicken or turkey before you cook or eat it.
- Try to eat fish twice weekly. Fish contains a type of fat called omega-3 fat that may help prevent heart disease.

Dairy products:
- Use margarine instead of butter, choosing a margarine that has a liquid oil rather than a hydrogenated oil listed as the first ingredient.
- Choose a lower-fat milk. If you use whole milk, switch to 2%. If you use 2%, switch to 1% or skim milk. (All types of milks have the same amount of calcium and other vitamins and minerals.)
- Use non-fat or low-fat yogurt.
- Use plain non-fat yogurt instead of sour cream.
- Cut down on the amount of regular cheeses you eat. Look for lower-fat cheese that contains less than 3 grams of fat per ounce.
- Sprinkle a little Parmesan cheese on food to give it a cheesy taste. Parmesan cheese is strong tasting, so a little goes a long way.
Tropical oils and processed oils:
- Check food labels to see what the main type of fat in the food is. Limit foods that list palm oil, coconut oil, or a hydrogenated oil as one of the first type of fats. (Food labels list ingredients in order from greatest to least by weight.)
- Be suspicious of commercial baked goods such as doughnuts, sweet rolls, brownies, and cookies, which are a major source of saturated fat.

Nice To Know:
About 60% of the saturated fat in the American diet comes from three food sources:
- Hamburger
- Cheese
- Whole milk

Cutting down on these foods, or cutting them out, can go a long ways toward helping you cut down saturated fat and cholesterol.

pil-oga-robic | QUICK AND HEALTHY DINNER

Grilled Halibut and Fresh Mango Salsa