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Recipe: Flank Steak with Chimichurri Sauce

This recipe pairs sweet potatoes with flank steak and Chimichurri sauce. If you are not familiar with Chimichurri sauce, it is a green sauce made from finely chopped parsley, minced garlic, red wine vinegar, and cilantro. It is the perfect marinade or sauce for flank steak.

Makes: 4 servings…Prep time: 10 minutes…Cook time: 30 minutes


  • 6-9 medium sweet potatoes (about 3 pounds), cut into long 1-inch-wide wedges
  • 4 tablespoons plus 2 teaspoons olive oil
  • 3 garlic cloves, 1 crushed and 2 roughly chopped
  • 1 1/4 teaspoons salt
  • 1/2 teaspoon pepper
  • 1 cup cilantro leaves
  • 1 cup parsley leaves
  • 1 tablespoon red wine vinegar
  • 2 tablespoons water
  • 2 pounds flank steak


  1. Preheat the oven to 450 degrees. Toss sweet potato wedges with 1 tablespoon olive oil, crushed garlic clove, 1/4 teaspoon salt, and 1/4 teaspoon pepper and place in a shallow roasting pan. Bake for 20 minutes.
  2. Mix garlic, cilantro, parsley, 3 tablespoons olive oil, vinegar, 2 tablespoons water, and 1/2 teaspoon salt in a food processor. Blend until almost smooth.
  3. Rub flank steak with remaining 2 teaspoons olive oil and sprinkle with remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Place in a broil pan and cook for 4 to 5 minutes per side for medium rare. Let sit for 10 minutes. Thinly slice and place 2 to 3 strips on each plate and top with 2 tablespoons sauce. Serve with sweet potatoes.

Nutrition facts per serving: 499 calories, 29g protein, 48g carbohydrate, 21g fat (4.9g saturated), 8g fiber

6 Healthy Foods that Are Easy on Your Wallet

These days it seems as if we’re all trying to stretch our dollars, either by necessity or because we’re becoming savvier about saving more and spending less. If you’ve been looking for ways to stretch your grocery budget without resorting to filling up on cheap, empty calories, read on.

It’s a myth that the healthiest foods are the most expensive. I mean really, how many time have your heard, “healthy food is too expensive?”

With a list and a plan, it IS possible, and surprisingly simple, to eat healthily without blowing your budget or sacrificing those hard-earned boot camp results. If you want to keep your wallet fat and your waistline trim, try to put more of these food items in your shopping cart the next time you’re at the grocery store.

Continue reading

Recipe: Healthy and Inventive Popsicles

Stock your freezer with ices inspired by inventive Popsicle shop Las Paletas in Nashville, a city that knows heat.

Use our chart, below, as a guide.

  1. Buzz a base, sweetener & flavor in a blender
  2. Stir in a booster for texture.
  3. Pour into eight, 3-ounce Dixie cups & insert a plastic craft stick or plastic knife.
  4. Freeze 6 hours.

Then chill! Adults and kids will love them!

Popsicle Watermelon-
Chunky Pineapple
Crunchy Peanut Butter-Banana Avocado-Mango
Base 3 cups cubed,
seeded watermelon
2 cups cubed,
fresh pineapple
3 medium bananas
1 cup 1% milk
3 cups cubed mango
¾ ripe avocado
Sweetener 6 tbsp sugar
1 tbsp honey
¾ cup
pineapple juice
3 tbsp sugar
3 tbsp honey 5 tbsp sugar
Flavor 3 tbsp fresh
lime juice
2 tbsp fresh lime juice
1 tbsp ground
anso chile
5 tbsp natural peanut butter 3 tbsp fresh lime juice
Booster 2 tsp chopped
fresh cilantro
1 cup coarsely chopped pineapple ¼ cup lightly salted, dry roasted peanuts – chopped 1 tbsp grated orange zest
Calories 62 calories 61 calories 165 calories 93 calories

Recipe: Chili Chicken Kabobs

Kabobs are the perfect dinner for a hot summer’s night! Try this simple, quick and delicious recipe from The Eat-Clean Diet for Men! If you are feeling adventurous, swap out the chicken with salmon, pork, or beef tenderloin.

Chili Chicken Kabobs

Yield: 4 Kabobs
Prep Time: 15 Minutes
Cook Time: 10-15 Minutes


• 3 Tbsp / 45 ml best-quality olive oil
• 1 1/2 Tbsp / 22 ml balsamic vinegar
• Juice of one fresh lime
• 1 tsp / 5 ml chili powder
• 1/2 tsp / 2 1/2 ml paprika
• 1 large onion, chopped into thick pieces
• 2 garlic cloves, pressed or minced
• 1 tsp / 5ml cayenne pepper
• Sea salt, to taste
• Freshly ground black pepper, to taste
• 1 lb / 454 g boneless skinless chicken breast*, cut into 1 1/2 inch / 4-cm pieces

*NOTE: Use pork, beef or bison tenderloin or turkey as alternative kabob meats. A sturdy, meaty fish such as salmon works well here too.


1. In a small bowl whisk together the olive oil, vinegar and lime juice. Season with chili powder, paprika, cayenne pepper, salt, and pressed garlic.
2. Place the chicken in a shallow baking dish with the sauce and stir to coat.
3. Preheat the grill to medium high. Thread the chicken onto the skewers, alternating with chopped onion pieces. Discard the marinade.
4. Lightly oil the grill grate. Grill the skewers for 10 to 15 minutes or until the chicken juices run clear.

Nutritional Value For One Kabob

Calories: 186
Calories from Fat: 75
Total Fat: 8.5 g
Saturated Fat: 1 g
Total Carbs: 6 g
Fiber: 1 g
Protein: 25 g
Sodium: 334 mg
Cholesterol: 61 mg

Recipe: Eat-Clean Egg Salad

Egg Salad is the perfect school lunch! It’s hearty, tasty and takes no time at all to prepare. Trade the fatty, mayonnaise-laden version for this Eat-Clean recipe from Tosca Reno’s book, The Eat-Clean Diet for Family and Kids!  Make sure to pack it in a cooler.


  • 1/4 cup / 60 ml fat-free cottage cheese
  • 1 Tbsp / 15 ml skim milk
  • 1 tsp / 5 ml mustard
  • 4 hardboiled egg whites, diced
  • 1 hardboiled yolk
  • 2 Tbsp / 30 ml chopped green onion
  • 2 Tbsp / 30 ml chopped celery
  • Dash curry powder
  • 1/4 tsp / 1 ml sea salt


  1. Whip cottage cheese and milk until smooth in medium-sized mixing bowl.
  2. Blend remaining ingredients except egg whites with cottage cheese mixture.
  3. Add diced egg whites to cottage cheese mixture. Mix well.

Nutrients per Serving

Calories: 170
Calories from Fat: 30
Fat: 3.5g
Saturated Fat: 1g
Trans Fat: 0g
Protein: 17g
Carbs: 18g
Dietary Fiber: 3.5g
Sodium: 528mg
Cholesterol: 106mg

What’s Cookin’? Asparagus & Lemon Linguine

It’s asparagus season! Get it while it’s fresh.

Boot camper Nancy Munroe forwarded this yummy recipe to me and I thought I would pass it along. VIEW RECIPE

~ Coach Catherine and the Milwaukee Adventure Boot Camp Team


CHINESE CHICKEN SALAD: A Nutritional Powerhouse in a Bowl

If you have never tried bok choy before, now is the time to try out this nutritional powerhouse. Bok choy  is rich is vitamin C, fiber, potassium, and calcium (about the same amount as a 1/2 cup of milk).


4 cups chopped bok choy

3 cups diced cooked chicken breast

1 cup shredded carrots

2 tbs minced fresh chives or green onions

2 tbs hot chile sauce with garlic

1 ½ tbs peanut or canola oil

1 tbs balsamic vinegar

1 tbs soy sauce

1 tsp minced fresh ginger


  1. Place bok choy, chicken, carrots & chives in large bowl.
  2. Combine chile garlic sauce, oil, vinegar, soy sauce & ginger in small bowl; mix well.
  3. Pour over chicken mixture; toss gently.

The Magic of Cauliflower Puree

Mac and Cheese with Cauliflower

Mac and Cheese with Cauliflower

If you haven’t picked up Jessica Seinfeld’s cookbook, Deceptively Delicious, I highly recommend it.  A lot of the recipes have been tested by campers and so far we have yet to hit a dud.  Each recipe incorporates a vegetable puree, which instantly ramps up the food’s nutritional value yet your family won’t even know it is there.

One of the versatile purees is made with cauliflower. Although available in different colors, the most common is white.  All colors contain high amounts of vitamin C, folate, and fiber, making it an excellent vegetable to add to your meals on a regular basis. A half cup of this cauliflower puree can be added to banana bread, chicken alphabet soup, hamburgers, lasagna, mac and cheese, scrambled eggs, and more.

Preparation: Cut off florets and discard core.

Cook: Steam for 8 to 10 minutes.

Puree: In a food processor or blender for about 2 minutes, with a few teaspoons of water if needed for a smooth and creamy texture.

~ Coaches Catherine,  Milwaukee Adventure Boot Camp

Adapted from Deceptively Delicious by Jessica Seinfeld

Roasted Vegetable Lasagna

Roasted Vegetable Lasagna

Roasted Vegetable Lasagna

From Prevention’s the Sugar Solution Cookbook, this recipe is tasty, filling, and designed not to spike your blood sugar.

Ricotta cheese is an excellent source of protein. Combine it with a medley of fiber-rich vegetables, and you have the perfect Italian meal.

Read Full Recipe

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