Savory Broccoli Rabe

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Here’s a delicious way to dress up broccoli rabe. Broccoli rabe is a non-heading type of broccoli with long thin leafy stalks that’s topped with small florets. It’s packed with vitamins A, C and K in addition to potassium, iron and calcium. It also contains phytochemicals that fight cancer and improve your overall health.
Servings: 6

Here’s what you need:

3 Tablespoons pine nuts, toasted
2 bunches broccoli rabe, stems trimmed
1 teaspoon olive oil
3 garlic cloves, minced
1/4 cup kalamata olives, halved
dash of freshly ground sea salt
Juice from 1 small lemon
Place a steamer basket over a 3 quart pot, filled with water up to the bottom of the basket. Bring the water to a boil, add the broccoli, cover and steam for 3 minutes. Immediately drop the broccoli into a bowl of ice water. After a few minutes drain the broccoli and set aside.
In a large skillet warm the olive oil over medium heat. Add the garlic and saute until golden. Add the broccoli, olives and salt. Saute for another 5 minutes until tender. Remove from heat, place in serving dish, sprinkle with pine nuts and toss with lemon juice.
Nutritional Analysis: One serving equals: 58 calories, 4.4g fat, 3g carbohydrate, 7.1g fiber, and 2.5g protein.

Favorite Green Beans

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Green beans are low in calories and packed with vitamins and healthy fiber. This dish comes together quickly and the flavors are deliciously tangy.
Servings: 2

Here’s what you need:

8oz fresh green beans
2 teaspoons olive oil
1 Tablespoon dijon mustard
2 teaspoons brown rice vinegar
3 Tablespoons diced yellow onion
dash of salt and pepper
Steam the green beans until soft, yet still with a slight crunch.
In a medium bowl whisk together the remaining ingredients. Add the green beans and toss together.
Transfer beans to serving dish and enjoy.
Nutritional Analysis: One serving equals: 94 calories, 4g fat, 9.5g carbohydrate, 3.3g fiber, and 2g protein.

Cranberry Quinoa Mini Muffins

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Here is a muffin that is truly packed with fiber. Whole wheat flour and wholesome cooked quinoa combine with almonds and cranberries for a moist and delicious treat. Cooked quinoa can be used in place of some of the flour in almost any recipe to increase protein and fiber.
Servings: 36

Here’s what you need:

1 cup unsweetened rice milk
1 Tablespoon ground flaxseeds
1/4 cup safflower oil
1/3 cup pure maple syrup
1/2 teaspoon vanilla extract
1/4 teaspoon almond extract
zest from 1 small lemon
1 cup whole wheat flour
1/2 cup ground almonds
1 1/2 teaspoons baking powder
1/2 teaspoon freshly ground sea salt
1/2 teaspoon freshly ground cinnamon
1/2 teaspoon ground cardamom
1 1/4 cups cooked quinoa
1/3 cup finely chopped dried cranberries
1/4 cup organic turbinado raw cane sugar
Preheat oven to 370 degrees F. Place 12 muffins liners in muffin pan and set aside.
In a medium sized bowl combine the rice milk, flaxseed, oil, maple syrup, vanilla, almond and lemon zest.
In a separate bowl combine the flour, ground almond, baking powder, salt, cinnamon and cardamom. Mix the dry ingredients with the wet ones and fold in the cooked quinoa and chopped cranberries.
Use an ice cream scooper to fill each muffin liner 3/4 full. Sprinkle the turbinado raw cane sugar on top of each muffin. Bake for 30 minutes or until golden.
Nutritional Analysis: One serving equals: 55 calories, 2.5g fat, 8g carbohydrate, 1g fiber, and 1g protein.

Marlton Personal Trainer Protein Dip And Speedy Chicken Jambalaya

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Chef Christina Kicked Butt Again!

Chef Christina’s Healthy Weeknight Cooking Lesson was awesome last week. You absolutely have to try the recipes below, they were delicious.  And we raised $100 for Philabundance which helps local families stay fed during tough times.  Watch Christina’s video on how to make the Green Protein Dip.  Follow Christina on Twitter for great recipes and restaurant eats at

Speedy Chicken Jambalaya

Serves 4 – 6


  • 1 Tablespoon oil
  • 2 cups chopped onion
  • 2 stalks celery chopped
  • ½ lb chicken breast cut into ½” pieces
  • 2 teaspoons chili powder
  • 1 teaspoon thyme
  • 1/4 teaspoon cayenne (or to taste)
  • ½ teaspoon ground cloves
  • ¼ pound prepared turkey or chicken kielbasa
  • or sausage cut into ½”cubes
  • 14 ounces low sodium chicken broth
  • 2 cups water
  • 14 ounces diced tomatoes
  • 8 ounces orzo wheat pasta 
  • 1/2 pound shrimp peeled and diced
  • 1 large green pepper diced fine
  • ¼ cup parsley (optional)
 
 

 

 

 

Directions:

  1. In a large saute pan, heat oil over medium high heat.  Add onions and celery.  Cook until just starting to wilt (approximately 2 minutes).  Add chicken and saute until chicken is browned on all sides. 
  2. Add chili powder, thyme, cayenne, cloves and sausage.  Saute for 1 minute. 
  3. Slowly add chicken broth, scraping the pan with a wooden spoon to get all the spices from the pan bottom. 
  4.  Add water and diced tomatoes.  Bring mixture to a boil. 
  5. Add orzo wheat pasta.  Bring back to a boil and cook for 8 minutes. 
  6. Fold in shrimp, peppers and parsley.  Continue cooking until shrimp turns pink.  Serve!

 Nutr’l info per serving: 278 cal, 5.3g fat (1.1g sat fat), 39.7g carbs, 20.6g protein, 5.9g fiber 

Green Protein Dip

Makes 30 pieces 

  • whole wheat pita chips
  • 1 large garlic clove, halved crosswise 
  • 1 1/4 cups shelled edamame thawed in refrigerator or warmed in the microwave
    1/4 cup olive oil
    3 Tablespoons grated Pecorino cheese
    1/2 teaspoon lemon zest
    1 teaspoon lemon juice
  • 1/2 teaspoon salt
  • 1/8 teaspoon pepper

Directions:

  1. Pulse beans in a food processor until coarsely chopped.  Transfer HALF the beans to a large bowl and set aside. 
  2. In the food processor filled with chopped beans, add oil, cheese, lemon zest, juice, salt and pepper.  Purée until smooth.  Fold the mixture into the large bowl of beans and season with salt and pepper.
  3. Spoon mixture onto whole wheat pita chips.

Nutritional info: 46 calories each, 2.5g fat (.42g sat fat), 4.6g carbs, 1.6 g protein, 0.6g fiber 

Garlic Asparagus

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Your diet should be filled with vegetables, with asparagus at the top of the list. This asparagus recipe is easy to make and tastes great. Serve it with a piece of white fish, chicken breast or other lean meat for a healthy meal.
Servings: 4

Here’s what you need:

1 bunch asparagus
2 teaspoons olive oil
1 1/2 Tablespoons garlic, minced
dash of salt and pepper
2 teaspoons lemon juice
Preheat oven to 425 degrees F. Cut off the tough ends of the asparagus.
In a casserole dish, combine the asparagus, oil, garlic, salt and pepper. Bake for 15-20 minutes, until tender.
Remove from oven and mix in the lemon juice. Serve and enjoy!
Nutritional Analysis: One serving equals: 47 calories, 2g fat, 5g carbohydrate, 2g fiber, and 3g protein.

Seasoned Ahi Steak

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Ahi tuna is high in protein and low in fat, the perfect combination for building a lean, toned body. Add a side of roasted asparagus for a delicious healthy meal.
Servings: 4

Here’s what you need:

1 Tablespoon olive oil
1/4 cup lemon juice
4 cloves garlic, minced
1 teaspoon red chili flakes
2 Tablespoons cilantro, minced
dash of salt and pepper
4 (6oz) ahi tuna steaks
In a large re-sealable plastic bag combine the first six ingredients; mix well.
Add tuna to the marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade. Preheat oven to 425 degrees F.
Place the tuna in a glass pan. Bake for 10 minutes. Turn the steaks and bake for another 10 minutes or until fish flakes easily with a fork.
Nutritional Analysis: One serving equals: 312 calories, 10g fat, .6g carbohydrate, .2g fiber, and 50g protein.

Healthy Chocolate Shake

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What is better than a creamy chocolate shake? A creamy chocolate shake without the guilt! You won’t miss the fat and refined sugar as you slurp up this tasty treat.
Servings: 2

Here’s what you need:

2 bananas, frozen
1/2 cup nonfat milk
2 scoops chocolate whey protein
2 Tablespoons raw almond butter
dash of ground cinnamon
2 cups ice
Throw everything into a high speed blender, blend until smooth and creamy.
Nutritional Analysis: One serving equals: 292 calories, 7g fat, 33g carbohydrate, 7g fiber, and 25g protein.

Easy Teriyaki Salmon

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Salmon is filled with healthy omega 3 essential fatty acids, protein, and vitamin B12. This recipe is quick and tastes amazing. Serve it with a side of brown rice and steamed veggies.
Servings: 4

Here’s what you need:

  • 1 Tablespoon sesame oil
  • 1/4 cup lemon juice
  • 1/4 cup soy sauce
  • 1 teaspoon ground mustard
  • 1 teaspoon ground ginger
  • 1/4 teaspoon garlic powder
  • 4 (6oz) salmon steaks
  1. In a large re-sealable plastic bag combine the first six ingredients; mix well.
  2. Set aside 1/2 cup of marinade and refrigerate.
  3. Add salmon to remaining marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade.
  4. Place the salmon on a broiler pan. Broil 3-4 in. from the heat for 5 minutes. Brush with reserved marinade; turn and broil for 5 minutes or until fish flakes easily with a fork. Brush with remaining marinade.

Nutritional Analysis: One serving equals: 392 calories, 19g fat, 2.6g carbohydrate, .2g fiber, and 38g protein.

Must Have Supplements, Marlton Personal Trainer Gives It Up

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Must Have Supplements:  See Full List Below

First off I hate supplements.  99% of all supplements are a complete waste of time and money.  Stop wasting your money at GNC, Walgreens, Health Food Stores, or the internet.  When purchasing supplements look for:

1)    How long has the company been in business

2)    Are there any double blind clinical research studies done on their specific product

3)    Are there any specific quality control tests done on their product to guarantee ingredients are pure, safe, and effective

4)    Poor deliverability. The supplement never makes it into your bloodstream, it winds up in your urine.

5)    Does the company follow GMP Guidelines (Good Manufacturing Practices)

There is only one supplement company that follows all of these guidelines that I personally recommend and use on a daily basis.  Shaklee has been in business for over 50 years.  They do 300 quality control tests on each of their products with over 80 scientists to guarantee product safety, deliverability, and purity.  Shaklee has done over 115 clinical research studies published in credible, peer reviewed scientific journals.  And no other company has the cajones to do a 25 year longitudinal study on their supplement users – the results are amazing!! 

Remember to read the labels and watch the serving size.  Your body can only process at most 20-30 grams of protein in one sitting depending on your body size so avoid products with excessive protein intake over 35 grams.  Several of these supplements below can also be great snacks if you split the serving size and eat half for your mid-morning snack and the remaining half for your late afternoon snack.

Food Bars: Shaklee Cinch Snack Bar, Shaklee Meal Replacement Bar, Kashi Crunchy Bar, Kashi Go Lean Bar,  Cliff Bars (keep sugars under 15 grams preferably), Cliff Builder Bars, Pure Protein Bars.

Meal Replacements Shakes: Shaklee Cinch Shakes (Chocolate, Vanilla, Espresso –my favorite), Shaklee Physique Post Workout Optimizer, Ready To Drink Shakes:  Myoplex Lite, EAS Advant Edge, Muscle Milk Lite.   Limit to no more than 3 ready to drink shakes per day, toxic levels of chromium.  Powders have less preservatives than ready to drink shakes.  

Protein Powders: Shaklee Energizing Soy Protein, NOW Whey Protein Isolate (100% Whey Protein isolate stay away from protein concentrate less pure), Natures Best IsoPure Low Carb Protein

Mult-Vitamins: Shaklee Vitalizer (Mac Daddy has everything but pretty expensive), Vita-Lea (very affordable and great absorption).

Order Any Shaklee Products Online at http://kevinhensel.myshaklee.com/us/en/welcome.html or ask your trainer

Quinoa and Winter Squash Salad

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This recipe is another great way to enjoy protein-filled quinoa. Winter squash combined with celery, onion and parsley makes a healthy and comforting side dish. Servings: 10

Here’s what you need:

2 yellow onions, diced
4 celery stalks, diced
4 carrots, diced
2 cups diced squash, butternut or any other fall or winter squash
1 Tablespoon olive oil
1 Tablespoon brown rice syrup
dash of freshly ground sea salt
zest and juice from 1 lemon
2 cups filtered water
1 cup quinoa
4 sprigs of parsley, finely minced
Preheat oven to 400 degrees F.
Place the onions, celery, carrots and squash in a large bowl. Mix in the oil and syrup, then sprinkle the salt and lemon zest. Mix until well combined and then place on a shallow baking dish. Cover the dish and bake for 40 minutes. After 40 minutes remove cover and cook for another 15 minutes.
While the vegetables are in the oven, put the quinoa and water in a saucepan, cover and bring to a boil over medium heat. Cook for about 25 minutes over low heat, until the water is absorbed.
Combine the vegetables and cooked quinoa together with the lemon juice and parsley. Serve warm or chilled.
Nutritional Analysis: One serving equals: 95 calories, 1g fat, 19g carbohydrate, 2.5g fiber, and 4g protein.

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