Quick Tip: Keep kale, spinach, lettuce, cilantro fresh longer!

Hi Hotties!

I’ve decided to add a new feature to HITK. I will be sharing a lot of little tips and tricks I’ve learned throughout my experiences cooking, working at restaurants and being married to a wonderful cook.

I hope you enjoy and maybe learn something you didn’t know!

 

Stay hot!

 

Xoxo

 

Liz.

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I’m back! Quinoa, kale and avocado salad recipe

Hello Hotties!!

Sorry I was gone for so long!

Life was hectic and made it hard for me to keep up with HITK. But everything’s back to normal so I’m back in action! And ere’s your first new recipe!

I decided on a new format that makes it easier for me to upload videos much more often, but that means sacrificing the calorie info and different camera angles.

However, here’s a video on how to calculate them yourself if that was something you liked about the show!

And go check out this salad recipe that is filling, healthy and perfect for a hot day!


I hope you all enjoy my current fave!

Quinoa, kale and avocado salad.
Serves: 1.
Prep: 25 mins

Ingredients:

1/4 cup red quinoa
1/2 bunch of Kale (about 5 leaves)
1/4 cucumber
1 roma tomato
2 large leaves of basil
6 baby bella mushrooms
sesame seeds (to taste)
1 tbsp grape seed oil

dressing:

2 limes
1/2 tbsp grape seed oil
1 clove of garlic
cayenne pepper
salt
black pepper
roasted sesame seeds (to taste)
dash of ginger

And check out my “How to calculate calories” video if you want that info.

Xoxo

Lizzy Frost

20 minute balanced meal for two

When you get home from work, the last thing you want to do is prepare an elaborate meal, and if you want to eat healthy, fresh produce and meats are your best way to go, but that means lots of prep and cooking time, right? Not necessarily!

In today’s video my husband Fonzy and I will who you how to throw some fresh ingredients together to make a filling, healthy balanced meal in less than 30 minutes!

 

Summer grilling ideas: stuffed jalapeños, pizza, fish & veggies

Ah, summer… A time for pool parties, vacations and grilling!!

Not only is grilling fun to enjoy with friends and family, it’s also one of the healthiest ways of preparing food! Fat drains off, and you rarely add any oils to grilled foods. Just clean fresh vegetables and proteins. And the best part is, you can make appetizers, snacks and entrees on the grill.

My husband and I love grilling even if it’s only for the two of us, so here are some ideas for your summer cookouts!

STUFFED JALAPEÑOS:

– 4 Jalapeños                      – 2 cans of tuna

– 2 oz cheddar cheese       – onion

– salt & pepper

Makes 8 pieces.

Prep time 5 mins. Grilling time: 10 mins.

PIZZA:

– pizza dough & sauce (see HITK 03)

– any veggies you want

– cheese

Prep time: 10-15mins.  Grilling time: 5-7mins.

GRILLED SWAI & VEGGIES:

– white fish fillets (swai, tilapia, cod, whiting, etc…)

– any veggies

– onion & garlic

– salt & pepper

Prep time: 5 mins.  Grilling time: 10 mins.

Frozen chocolate covered banana bites

Summer’s here!

And there are no better treats than the frozen kind for this season. Unfortunately, ice cream is a total saboteur of your hard earned summer body. So here’s a healthier alternative!

Frozen banana bites covered in chocolate and nuts! They have less fat and more nutrients than ice cream bites, not to mention they are much, much cheaper.

Enjoy!

 

INGREDIENTS:

– 4 bananas

– 2 large hershey’s dark chocolate tablets

– 1/2 cup chopped peanuts & pecans (or nuts of your choice)

 

Makes about 30 pieces. (23 oz)

Prep time 15-20 mins. Freeze time: 4 hrs minimum.

 

CALORIES: 44 cals/piece

 

Comparison to store bought ice cream bites (4oz container):

Banana bites (4 oz):                        Ice cream bites:

cals: 228                                            cals: 340

fat: 12 g                                              fat: 24 g

protein: 5 g                                       protein: 2 g

 

Kale – health booster!

When most people think about kale they think “bitter”, “gross” and other words a 5 year old may use to describe any sort of vegetable their parents are trying to force upon them. But wether you’re cooking for  a chid or yourself, there is a way of making kale taste amazing!

Kale is more full of nutrients than any of its cruciferous  cousins like cabbage and broccoli. Loaded with vitamin C, K, calcium and sulforaphane (a potent anti cancer compound) it is sure to boost your immune system as well as fulfill your basic nutrient requirements.

Sulforaphane is especially present when you chop kale and stir-frying it doesn’t destroy the compound, whereas boiling it or steaming it does. Luckily, stir frying also makes kale taste less bitter than when you boil or steam it, so double bonus!

 

INGREDIENTS:

– 1 bunch of kale, chopped

– 2 cloves garlic, sliced

– 1/2 onion, chopped

– 2 cups mushrooms, sliced

– 1 tbsp powdered chicken (or vegetable) bouillon

– 1/4 cup white wine

– pepper to taste

 

Makes 2 servings.

Prep time 5 mins. Cook time: 5 mins.

CALORIES: 203 cals/ serving.