Rice Salad with Fresh Herbs

Ingredients:
8 oz brown rice
18 fl oz water
4 tbsp oil
2 tbsp white wine vinegar
1 clove garlic, crushed
Salt and black pepper
2 tbsp fresh parsley, finely chopped
2 tbsp fresh chives, finely chopped
[or any other green herbs such as basil and spring onions]

Great additions (diced cooked carrots, peas, and kidney beans)

Directions:
1. Wash the brown rice thoroughly and add to a large pot of boiling water (18 fl oz), stirring once. Simmer covered for about 25 – 30 minutes or until the rice is cooked and the liquid absorbed.

Swordfish with Penne and Eggplant in White Wine

Definitely not the normal ingredients most of us carry in the house. Break out of the norm and try some new ingredients. I really enjoy eggplant and this recipe is a nice fresh taste.

Ingredients:
1 pound penne pasta
1/3 cup extra virgin olive oil, plus 2 tablespoons
3 garlic cloves, minced
1/2 teaspoon red chili flakes (plus more to taste)
1/4 cup chopped fresh flat-leaf parsley
4 Japanese eggplants, ends trimmed, thinly sliced lengthwise, then cut into squares
1 pound swordfish steaks, skin removed, cut into 1-inch cubes
1/3 cup white wine
2 cups halved teardrop or cherry tomatoes (red, yellow or a blend)
3/4 teaspoon kosher salt
3/4 teaspoon freshly ground black pepper
1/3 cup chopped fresh flat-leaf parsley

Low-fat Creamy Summer Salad Dressing

Ingredients:
3/4 cup cottage cheese
1/2 cup natural yogurt
1 tbsp mayonnaise
1 tsp lemon juice
1 tsp olive oil
Sea salt and pepper to taste
A few fresh chives, chopped

Method:
1. Put all ingredients in a blender and blend well for about 30 seconds.

2. Pour the dressing into an airtight container and season with sea salt and pepper.

3. Toss with your choice of salad and sprinkle with freshly chopped chives.

This dressing can also be served as a dip with raw fresh vegetables. Use as an incredible dressing on coleslaw and especially broccoli slaw!

Five a Day

It can be hard to try and fit the recommended five portions of fresh fruit and vegetables into your diet everyday. In fact it can sometimes seem impossible. You try so hard. No time for breakfast so you grab a slice of toast as you go out the door. Lunch if you are lucky enough to find time to go out a get something healthy is probably a pre-packed salad and a piece of fruit. Dinner is probably pasta (quick and easy) with another bowl of salad. Add up your portions of healthy food and you are well short of your five a day. The salad if it is quite a large bowl counts as one portion. You need a large piece of fruit to qualify for another portion, and you just might scrape a portion together from the pasta if you add a tomato and a few vegetables to it.

Tomato & Herb Omelette

Such a great light yet filling breakfast or brunch.

Ingredients:
2 ripe tomatoes, skinned and chopped
1 tbsp butter
Plus 1 tbsp butter
1 tsp fresh basil or ½ tsp dried basil
Salt and pepper to taste
2 eggs, beaten or 1 egg and 2 egg whites

Directions:
1. In a small saucepan melt the butter and fry the tomatoes for 2 to 3 minutes, remove the pan from the heat and mix in the basil. Season well!

2. Heat a saucepan and when hot drop in the remaining butter.

Stretch to Avoid Injury

Stretching is a great way of cooling down after exercise as it helps to relieve the build up of lactic acid in your muscles and helps you to avoid injury from over exertion and suddenly stopping exercise.

If you have been running or using a treadmill for example then ensure that you start a cool down by gradually slowing the pace you are traveling at and decreasing incline if possible. This way you end the actual specific exercises in a good way and prepare yourself well for stretches.

Peaches with Strawberry-Yogurt Sauce

This is a very quick recipe and the majority of ingredients are staples in the house.

Ingredients:
4 fresh ripe peaches

For the Strawberry-Yogurt Sauce:
1 cup frozen or fresh strawberries (raspberries if preferred)
1/2 cup plain yogurt
1 tbsp granulated sugar or honey

Fresh strawberries to garnish

Directions:
1. Peel the peaches and slice (Tip: blanch the peaches in boiling water to make it easier to peel. Blanching means dropping them quickly in boiling water.)

2. For the Strawberry-Yogurt Sauce combine strawberries, yogurt and sugar in blender or food processor and blend until smooth. Chill in refrigerator until needed.

What are Electrolytes?

Electrolytes are minerals found in your body. They break into smaller particles called ions when they are dissolved in water. Their main purpose is to regulate the fluids within your body, helping to balance blood pH. They also create the electrical impulses required for all types of physical activity. Included in this area are basic cell functions such as the neuromuscular communication involved in physical activity.

By eating a well-balanced diet you’re likely receiving adequate amounts of electrolytes to begin with. When they are consumed the electrolytes will separate into a mixture of positive and negative ions. They then become charged either by the ions found in the water inside the bloodstream or among the surrounding cells.

Healthy Summer Fruit Salad

Ingredients:
3 bananas, peeled and sliced
1 pound red and green seedless grapes
1 pound strawberries, hulled and sliced
5 peaches, peeled, pitted and chopped
3 kiwis, peeled and chopped
½ cup of sugar (or less if preferred)

Dressing:
½ cup pineapple juice
Juice of 1 lime
½ tsp ground ginger

Directions:
1. In a large serving bowl, combine the sliced and chopped fruit, sprinkle with the sugar and gently toss.

2. In a small bowl, combine the ingredients for the dressing and mix together.

3. Pour the dressing over the fruit mixture and mix gently. Cover lightly and chill until the fruit salad is being served.

Five Mom Fitness Workouts

Five Mom-friendly Fitness Workouts

Once your baby is born you are filled with so much joy from the event. Unfortunately, this blessed event also comes with a few extras – weight gain and flaccid muscles for a major start. Here are five workouts moms can do inside and outside the house to get their pre-baby shape back (and front, lol).

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