Asian Style Meatballs with Sesame Slaw

Asian-style Meatballs with Sesame Slaw
(recipe by Diane Sanfilippo)

for the meatballs:                                     for the slaw:

1lb. ground turkey.                                    2 tbsp tahini
1/4cup sliced green onions.                      2 limes, juiced
1 1/2 tsp minced garlic.                             3 tbsp sesame oil
1 tbsp minced fresh ginger.                       1 smallish head red cabbage, thinly sliced                  
1/2 tsp sea salt.                                         1 cup bok choy, thinly sliced 
1/2 tsp black pepper.                                 1/4 cup sliced green onions       
3 tbsp coconut aminos.                              salt and pepper, to taste

                                       optional for garnish:
                                       white sesame seeds
                                       lime wedges

Preheat oven to 425. Mix all the meatball ingredients together in a large bowl. Form the meat into 16 1-ounce meatballs. Bake for 25 minutes on a rimmed baking sheet lined with parchment paper. 

While meatballs are cooking, whisk together tahini, lime juice, and sesame oil. Slice bok choy, green onions and cabbage using the slicer blade on your food processor or by hand. Add to the dressing and mis well to combine. Season with salt and pepper to taste.

Plate meatballs on top of slaw, garnish (if using), and Enjoy!

Serves 4

Calories    370   
Protein      24g

By |2017-09-06T15:56:08-07:00June 9th, 2014|Blog, Recipe|Comments Off on Asian Style Meatballs with Sesame Slaw
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Broccoli Salad with Spicy Sausage

Broccoflower Salad

1 head broccoflower, riced
1 cup red bell pepper, diced
1/2 cup fresh Italian parsley, minced
3/4 to 1 pound spicy Italian ground sausage

1. To rice the broccoflower, remove the stem and cut into florets. Add these to your food processor and pulse until you florets are about the size of rice. Transfer to a bowl, cover, and microwave for about four minutes.
2. In a large wok or Dutch oven, brown sausage until cooked through.
3. Add broccoflower to the sausage and cook for another 5-10 minutes, stirring frequently.
4. Remove from heat and stir in bell pepper and parsley. Serve warm.

Broccoflower is the result of cross-pollinating broccoli and cauliflower. The result is something that looks like a bright green cauliflower and has a mild broccoli taste. Cooked as it is in this recipe, it has a slight crunch so it’s fun to eat with all the different textures.
Invited to a spaghetti dinner? These flavors go great with Italian food and it’s filling enough to eat without having to dig into the pasta or bread. The recipe also makes a lot of salad! I brought it over to my brother’s house as a side dish, and still had enough leftover to eat it all week for lunch. To switch it up, I mixed the salad with spaghetti sauce, and one night I filled half an acorn squash with the salad. It was also good mixed with a little nut cheese, so it’d be tasty with sour cream or greek yogurt if you eat dairy.
The original recipe called for a whole pound of sausage, but I only used 3/4 lb. since it was intended to be a side dish. It was plenty meaty for a lunch dish, so it’s up […]

By |2017-09-06T15:56:16-07:00December 5th, 2013|Blog, Recipe|Comments Off on Broccoli Salad with Spicy Sausage
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Caprece Chicken

Caprese Chicken

1 large boneless skinless chicken breast
1 tbsp pesto
1 oz. mozzarella cheese
3-4 Roma tomatoes, or tomato variety of preference
4-5 fresh basil leaves
1 small shallot
1 tbsp extra virgin olive oil
2 tbsp balsamic vinegar
Salt and Pepper, to taste

Rub both sides of chicken breast with pesto, and marinate in the fridge for a least an hour. After chicken has marinated, remove from fridge and salt and pepper. Preheat oven to 375 degrees. In the thickest part of the breast, cut a 1 inch hole, then widen into a pocket for the cheese with your finger, or the handle of a spoon. Add cheese to pocket and transfer chicken to a glass baking dish. Bake for 30-35 minutes, or until juices run clear and chicken is no longer pink in the middle.
While chicken is baking, thinly slice the shallot and marinate in the balsamic vinegar for at least 15 minutes to remove their bite. While the shallots are marinating, chop your tomatoes. Add olive oil to tomatoes, along with basil leaves cut in a chiffonade(thin strips). Add shallots and balsamic vinegar to tomatoes. Salt and pepper the salad and put in fridge to chill while chicken continues to cook.
Cut the cooked chicken breast in half, cover with half of the tomato salad, grab utensils, and dig in!

*Note: the pesto I used in this recipe was just fresh basil leaves ground up with olive oil. I didn’t add nuts or cheese since the chicken breast was going to be stuffed with cheese, and I didn’t add garlic because I wanted to stick with the flavors of a caprese salad. Using store bought or traditionally prepared pesto would work just fine, but realize the nutrition facts will differ just slightly from […]

By |2017-09-06T15:56:19-07:00August 13th, 2013|Recipe|Comments Off on Caprece Chicken
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Taiso Radish Salsa

6 large radishes, grated
1 large cucumber, peeled, seeded and chopped
1/4 cup cilantro, chopped
1 clove garlic, pressed
1/2 lime, juiced
1/4 tsp salt

Add all ingredients to a medium sized bowl and mix well. Cover and chill for up to two hours. Season with additional salt if desired.

I got this recipe from the lady how runs my CSA. It’s super easy to prepare and has a nice little spicy kick thanks to the radishes and raw garlic. I thought for sure I would need to add more garlic and maybe some pepper, but I followed the recipe exactly and it was plenty flavorful and spicy. If buying store bought radishes, you may want to add a little pepper. I’ve heard store-bought radishes have less of a bite.
I don’t have a garlic press, so I chopped my garlic and cilantro together real quick in my mini-prep food processor and was happy with how small the pieces got. I’d recommend using that method for prepping the garlic and cilantro if you have a food processor available to you. Totally worth having to wash another contraption. Also, sub mint for the cilantro if you’re not a huge fan of cilantro.
This salsa would be great spooned over grilled burgers, fried eggs, or all on its own! The flavors are pretty intense, so I think a 1/4 cup serving is just enough. Enjoy!

For entire recipe:
Calories            65
Protein              3.3g
Fat                    0.3g
Carbs               13.5g

Taiso Fitness and Nutrition

If you are looking for a unique gym experience try Taiso Fitness and Nutrition. We are Tacoma’s fitness and nutrition gym for people who want to get out of pain or improve performance, who need immediate, measurable results, and want to make educated decisions to take control of their health.

Ready to get out […]

By |2017-09-06T15:56:19-07:00August 6th, 2013|Blog, Recipe|Comments Off on Taiso Radish Salsa
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Recovering Quadriplegic Bike Across America

Pat Lynn is a recovering quadriplegic, and a member here at Taiso Fitness.

He is planning to Bike Across America and has started to crowd sourcing campaign to support the effort.

Please help share is incredible story and support him if you can.

Good luck Pat!

Taiso Fitness and Nutrition

If you are looking for a unique gym experience try Taiso Fitness and Nutrition. We are Tacoma’s fitness and nutrition gym for people who want to get out of pain or improve performance, who need immediate, measurable results, and want to make educated decisions to take control of their health.

Ready to get out of pain or improve performance? Looking for a gym, personal trainer, or unique boot camp experience? Set up a complimentary consultation, or start a 21 Day Risk Free Trial. Stay up to date on the latest information through our website at www.taisofitness.com

 

By |2017-09-06T15:56:20-07:00July 14th, 2013|Blog, Recipe|Comments Off on Recovering Quadriplegic Bike Across America
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Sweet N’ Sour Fruit with Nanoreds

1 packet or scoop of Nanoreds 10
1/2-1 packet of stevia (optional)

Fruit of choice:
1 pint of blueberries
1 pint raspberries

1 pound red grapes

For a candy coating:
Add one packet or scoop of Nanoreds 10, and stevia (if using)to a Ziploc bag. Wash blueberries and raspberries and pat dry. Make sure fruit is dry before adding it to the bag in batches. Shake the fruit in the bag until evenly coated. Eat right away, or let chill in the fridge for an hour.

For a powdered “sour patch” coating:
Add one packet or scoop of Nanoreds 10, and stevia (if using)to a Ziploc bag. Wash grapes and shake off excess water, but making sure grapes are still slightly damp. Add grapes in batches to the bag and shake until coated. Once coated, dump grapes into a freezable container and put in freezer for at least an hour. These get sticky if left out too long, so don’t take them all out at once unless you’re hungry for them all!

These are oddly addicting! Think sour patch kids type of sweet and sour. This is a great snack to have on hand when fruit just isn’t gonna do it for your sweet craving. The Nanoreds add a tangy and sweet yumminess to the fruit, and they are actually good for you! So you’re really just enhancing your fruit while satisfying your sweet tooth.
I ended up adding a half a packet of stevia to tone down the tartness with the powdered coating. I liked it much better with the stevia, and it didn’t add any calories so I’ll make it that way next time. The powdered coating is very tart without the addition of the stevia, so watch out!
With the candy coating, I froze […]

By |2017-09-06T15:56:20-07:00July 10th, 2013|Blog, Recipe|Comments Off on Sweet N’ Sour Fruit with Nanoreds
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Chilled Cucumber Melon Soup

1/2 Melon, peeled and deseeded
2 Cucumbers, peeled and deseeded
4 scallions, chopped
1/2 cup Mint leaves
Juice and zest of 1 lime and 1 lemon
2 tbsp Olive Oil
3/4 cup Nonfat Greek Yogurt
Salt and Pepper, to taste

Chop melon, mint, cucumber, and scallions. Add them to your blender or food processor with citrus juice and zest. Blend until the mixture gets pretty smooth, add olive oil, blend again. Lastly, blend in Greek yogurt. Let chill in the fridge for a couple of hours, or eat right away.
Serve with another scoop of yogurt with salt and cracked pepper to taste. Make it a complete meal by adding a cool protein like shrimp, leftover chicken breast, or canned tuna. Enjoy!

My cousin Megan has her own blog, and this soup was last week’s entry so I decided to try it. This soup is super delish! It’s slightly sweet, cool and refreshing. Perfect for those hot days your don’t want to even think about turning on the oven.
I used nonfat Greek yogurt, mainly because that’s what I had in the fridge. It saves on calories and fat, but I might try full-fat yogurt next time. It think it would give the soup a little more body, even though I like thinner soups I can sip so I can multitask while I eat(bad habit…I know).
I think this soup would also be great with a couple of hard boiled eggs. Nice cool meal with no cooking. Easy peasy!

Serves 4

Calories 150
Fat 7
Carbs 17
Protein 6

Taiso Fitness and Nutrition

If you are looking for a unique gym experience try Taiso Fitness and Nutrition. We are Tacoma’s fitness and nutrition gym for people who want to get out of pain or improve performance, who need immediate, measurable results, and want to […]

By |2017-09-06T15:56:21-07:00June 28th, 2013|Blog, Recipe|Comments Off on Chilled Cucumber Melon Soup
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Zucchini Pizza Boats

2 Medium Zucchini
1/2 cup Marinara or Pizza Sauce
1/4 cup Mozzarella Cheese, shredded
1/4 ounce Mini Pepperoni

Preheat oven to 350 degrees. Cut ends off zucchini and cut in half lengthwise. Use a spoon to remove seeds from zucchini, forming a slight depression. Add one tablespoon of sauce and one tablespoon of cheese to each zucchini half. Top with mini pepperoni, or any meat/toppings you wish. Place zucchini boats on a baking sheet and bake for 22-25 minutes.

These were so good! Jesse had found the mini pepperoni and bought them for his salads, and they are so cute. About as big around as a dime, they were the perfect size for the skinny zucchini halves. With the mini pepperoni, you really get that pizza taste. Next time I make these though, I think I’ll use ground sausage to add a little more protein to the dish.

Entire Recipe (4 Boats)

Calories       219
Fat               13
Carbs           17
Protein          14

1 Boat

Calories      55
Fat              3.2
Carbs          4.4
Protein         3.5

Taiso Fitness and Nutrition

If you are looking for a unique gym experience try Taiso Fitness and Nutrition. We are Tacoma’s fitness and nutrition gym for people who want to get out of pain or improve performance, who need immediate, measurable results, and want to make educated decisions to take control of their health.

Ready to get out of pain or improve performance? Looking for a gym, personal trainer, or unique boot camp experience? Set up a complimentary consultation, or start a 21 Day Risk Free Trial. Stay up to date on the latest information through our website at www.taisofitness.com

By |2017-09-06T15:56:21-07:00May 2nd, 2013|Blog, Recipe|Comments Off on Zucchini Pizza Boats
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Avocado Tuna Salad

2-5oz. Cans Albacore Tuna, packed in water
1 Medium Avocado
1/4 cup Mustard
1/2 half Lime, juiced
Salt and Pepper, to taste

1/2 Cucumber, sliced
1/2 Carrot, sliced

Mash avocado in a bowl, leaving it as chunky or smooth as you like.  Drain tuna and add to avocado. Add mustard and lime juice, mix thoroughly. Top cucumber and/or carrot slices with tuna salad, add salt and pepper to finish.

I love tuna fish! Usually I make it with just plain old yellow mustard, but when I’m feeling fancy I’ll make it this way. I like to leave half the avocado chunky, and mash the other half. The avocado provides a healthy fat that tuna otherwise lacks, as well as a great creamy taste. The lime rounds out the avocado and goes great with the fish. It also helps the avocado from browning, so when you eat the leftovers(if you have any), the salad isn’t all brown and gross looking.
I use plain yellow mustard, but feel free to get fancy with your mustard choice if you want.
Eat as much cucumber as you want, but I’ve found that half of one provides the perfect amount of slices one serving of the tuna salad. I also prefer the cucumber slices over the carrot slices, but it’s really all up to personal taste! Enjoy!

Serves two.

(Per serving)
Calories       201
Fat               13.2
Carbs           8.5
Protein         13.8

Taiso Fitness and Nutrition

If you are looking for a unique gym experience try Taiso Fitness and Nutrition. We are Tacoma’s fitness and nutrition gym for people who want to get out of pain or improve performance, who need immediate, measurable results, and want to make educated decisions to take control of their health.

Ready to get out of pain or improve performance? Looking for a gym, personal trainer, or […]

By |2017-09-06T15:56:21-07:00May 2nd, 2013|Blog, Recipe, Uncategorized|Comments Off on Avocado Tuna Salad
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Bacon Muffin Recipe

Taiso Bacon Muffins

 

Bacon Muffins

These were awesome, great breakfast option! I made a pan of these and we ate off them all week. I used kale and peppers to this recipe but really any vegetable will do.

First you cook the bacon, I did this via the microwave 1-2 minutes. Second chop all of your veggies, I love the food processor so I just put a shredding attachment and they are small and even. Third, crack the eggs and mix them in a bowl I messed up this step by adding all the vegetables and chicken to this but I DON’T recommend it I’ll explain soon. After everything is prepped place one strip of bacon per muffin cup. Then I would add the eggs to the cup, lastly I would add the vegetables and the chicken evenly I ended up with a lot of leftover egg mixture depending on how many veggies and meat per cup. This assembly done separately vs all together would allow you to beat as you go with the eggs. The canned chicken was purely based on time this would be better with come cooked chicken or leftover rotisserie. Enjoy!

Bacon Muffins

11 pieces natural bacon

3 cups Egg Beaters (or 12 egg whites)

4 whole eggs

12 oz. canned white chicken breast

1.5 red sweet peppers, chopped

2 cups raw kale, chopped

 

makes 11 muffins

per serving (1 muffin):

calories       139

Carbs          4

fat                5

protein         18

Taiso Fitness and Nutrition

If you are looking for a unique gym experience try Taiso Fitness and Nutrition. We are Tacoma’s fitness and nutrition gym for people who want to get out of pain or improve performance, who need immediate, measurable results, and want to make educated decisions to take control […]

By |2017-09-06T15:56:22-07:00May 2nd, 2013|Blog, Recipe|Comments Off on Bacon Muffin Recipe
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DISCLAIMER: Results may vary. Consult your physician before beginning any exercise program.
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