From The Nutrition Corner
“Being healthy isn’t always about sacrificing flavor.”
Recipe of the Week
Jennifer Bernard | Nutrition Advisor
Diets are short-term and temporary. In other words, your results will be the same—short-term and temporary. To create long lasting results, it’s essential to take the time to make small adjustments, here and there, to make permanent changes in your “diet.” Nutrition revolves around lifestyle. Every day, we all are faced with choices, especially when it comes to what enters our body. Nutrition is perceived as the “hardest part” of a healthy lifestyle journey and is critical to achieving the results you desire.
In my house, we make healthier choices but enjoy the comfort of some famous comfort foods. Making simple substitutions with some ingredients can go a long way. Being healthy doesn’t need to be limited. In fact, your choices are truly limitless. Here is one of our favorite recipes:
- 1.5 lbs. Ground Turkey
- Romaine Lettuce Boats
- 1 tbsp. Chili Powder*
- 1 tsp. Ground Cumin
- 1 tsp. Garlic Powder
- 1 tsp. Paprika
- 1/2 tsp. Oregano
- 1/2 tsp. Onion Powder
- 1/4 tsp. Salt
- 1/4 tsp. Black Pepper
- 1/4 tsp. Crushed Red Pepper Flakes (optional)
- 2 tsp. Garlic Salt
- 1 Large Roma Tomato (diced)
- 3/4 cup Bell Peppers (diced)
- 1/2 cup Vidalia Onions (diced)
- 1/2 cup Brown rice
- 1 can Black Beans
- 3 Avocados
- 1 tsp. Lemon Juice
- 1/2 cup Low-fat Shredded Cheese (optional )
- Green Onions (optional garnish)
- 1 cup Water
- 3 tbsp. Olive Oil
Healthy Homemade Taco Seasoning
Stir or whisk together chili powder, cumin, garlic powder, paprika, oregano, onion powder, salt, pepper, red pepper flakes until combined. Store in an airtight container for up to 6 months. You should use 2-3 tbsp. seasoning per pound of meat.
(4-5 tbsp. for this recipe serving size.)
Open avocados, peel and mash into small bowl. Add raw uncooked ¼ c. of sweet onions and ½ C of diced tomatoes. Mix in garlic salt and lemon juice to taste. Add as needed depending on preference. Cover immediately until ready to serve
- Boil 1 cup of water in a pot covered. Add brown rice and reduce heat to simmer. Cook until water is soaked up completely, roughly 20 minutes.
- Saute onions and peppers in a frying pan with 3 tbsp. of olive oil. Add ground turkey.
- As ground turkey begins to brown, add taco seasoning and mix. When turkey is completely browned, let it cool.
- Rinse and wash black beans. Mix with cooked rice or place separately.
- Peel and rinse Romaine lettuce. Pat dry if desired.
- Layer your lettuce with the meat and fillings as you see fit.
- Enjoy your healthy dish!
This recipe is incredibly flexible with how your training schedule is. If it’s a training day, and you are looking for a low-fat, high carb intake—this recipe can be adjusted by limiting the amount of guacamole and cheese.
Alternatively, on rest days with low-carb, high fat—guacamole is a must, and limiting the amount of black beans and brown rice will be required to maintain your caloric intake.
“Limiting” does not mean you need to avoid it completely, it just describes lowering amount you are putting in each lettuce boat. Nutrition and diet is all about balance. Enjoy!
Check back in tomorrow for our post on:
Meal Prepping 101: What kinds of containers work best for meal prepping and how to simplify your storage.