The New York Times has a great little recipe for a healthy Rice Bowl Salad with smoked trout. Simple, healthy and easy to make. Check it out.

Rice Bowl With Spinach and Smoked Trout
By MARTHA ROSE SHULMAN – via NYTIMES.com

• 3/4 cup cooked sprouted brown rice
• Soy sauce to taste (optional)
• 1 to 2 teaspoons lemon-scented olive oil, to taste
• 1 cup spinach leaves, or a mixture of spinach and arugula, tightly packed
• Zest of 1/8 lemon
• 1 ounce smoked trout
• 1 lemon wedge
• 1 sprig cilantro, chopped
• 1/2 to 1 teaspoon toasted sesame seeds, to taste

1. Season the cooked sprouted brown rice to taste with soy sauce, and place in a large, wide bowl.

2. Stalk the salad greens and cut crosswise into thin strips (chiffonade). Alternatively, place the greens in a bowl and cut into small pieces with scissors. Toss with the lemon oil and pile over the rice, or toss with the rice. Break up the smoked trout, and place on top of the spinach. Squeeze on a few drops of lemon juice and top with the cilantro. Scatter on the lemon zest, sprinkle on the sesame seeds and serve.

Variation: You can also toss all of the ingredients together and serve.

Yield: Serves one.

Advance preparation: The cooked sprouted brown rice will keep for three or four days in the refrigerator.

Nutritional information per serving: 262 calories; 1 gram saturated fat; 2 grams polyunsaturated fat; 5 grams monounsaturated fat; 12 milligrams cholesterol; 36 grams carbohydrates; 3 grams dietary fiber; 219 milligrams sodium (does not include salt to taste); 10 grams protein

Martha Rose Shulman is the author of “The Very Best of Recipes for Health.”

 

Recipe and photo via NYtimes.com.

On one of my recent flights, I was flipping through the tv stations and ran across the Dr. Oz show. There were some healthy tips presented on the show and one of them was a Cauliflower Pizza. I’m not a big fan of cauliflower but this looked pretty good. I may have to try it…

Ingredients
1 cup cauliflower, grated
1/2 cup shredded light mozarella cheese
1 egg
1 tsp oregano
2 tsp basil
2 tsp parsley
1/2 tsp fennel
1 green pepper
1 onion
1 tomato
Garlic powder, to taste

Directions
Chop pepper, onion and tomato. Set aside. Steam the cauliflower, let it cool and then grate it.

Combine grated cauliflower with the mozzarella and egg in a large bowl. Spray a circular or rectangular metal pan with cooking spray before spreading the dough evenly. Sprinkle the dough with fennel, oregano, parsley and basil. Add garlic powder.

Bake at 450° F for 12-15 minutes. Remove the dough from the oven and sprinkle chopped green pepper, onion and tomato, as well as the remaining mozzarella cheese on top. Return the pizza to the oven. Turn the heat up to broil and leave in until the cheese has melted and the crust is crispy.

See more recipes on Droz.com.

Jamie Eason brings another quick and easy recipe to your kitchen. Jamie shares her Turkey Meatloaf Muffin recipe and demonstrates how to make them on Bodybuilding.com.

Turkey Meatloaf Muffins
Calories: 80
Fats: 2 grams
Carbs: 4 grams
Protein: 11 grams

Ingredients:
* 2 lbs ground turkey (or chicken)
* 3 egg whites
* 1 cup quick cooking oats
* 1/2 tsp ground cumin
* 1/2 tsp dried thyme
* 2 tsp dry yellow mustard
* 2 tsp black pepper
* 2 tsp chipotle pepper spice
* 1 tsp salt
* 2 tbsp garlic powder (2 cloves minced)
* 1 small onion (finely chopped)
* 2 celery stalks (finely chopped)

Directions:
1. Preheat oven to 375 degrees.
2. Spray muffin pan with canola or olive oil.
3. Mix all your ingredients together in one large bowl.
4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
5. Bake for 40 minutes.

Makes 12 muffins.

Serving Size:
Women: 2 muffins
Men: 4 muffins

Find more recipes on Bodybuilding.com.

Bodybuilding.com has a new video with nutritionist and best selling author Christine Avanti. She guides you through some of her favorite recipes to help burn fat and get that slim physique you’ve always wanted. In this video she takes you through her Onion & Tomato Egg White Scramble.

For the complete recipe on this 5 Minute Onion and Tomato Scramble, visit Bodybuilding.com.

I’m currently in Boise, Idaho working with fitness model Jamie Eason and the crew at Bodybuilding.com. We’re photographing and videotaping a number of new additions that will feature Jamie on the popular web site. While working away, Jamie busted out a brown little bar that looked quite tasty. I asked her what it was and she was kind enough to share one with me. I’m always looking for new ways to eat healthy and I know a number of you are as well. The tasty treat was her “OH BABY!” Carrot Cake Protein Bar. The name comes from the use of baby food carrots instead of shredded carrots. Give this recipe a try, it is delicious! You can see a video of Jamie demonstrating how to make these bars on her web site. 

Taken from Jamie’s web site with permission:

“Oh Baby!” Carrot Cake Protein Bar

Non-fat no-stick spray
1 cup oat flour (ground oatmeal found in the health section of your grocery store)
2 tsp cinnamon
½ tsp baking soda
¼ tsp salt
1/8 tsp ground nutmeg
1/8 tsp allspice (optional – more like spice cake)
3 egg whites
¾ cup Splenda
½ cup fat free Ricotta cheese
2 4 oz. jars or packs of baby food carrots (instead of shredded carrots)
2 scoops vanilla whey protein (look for a low sugar, low fat and low carb variety)
1 cup quick cooking oats (optional for added carbs and energy)

Preheat oven to 350 degrees. Spray an 8 x 8 pyrex dish with non-stick butter spray.

In a large bowl, combine flour, cinnamon, baking soda, salt and nutmeg. In a medium bowl, mix egg whites, Splenda, ricotta and baby food until well combined. Add the wet ingredients to the flour mixture and mix well. Finally, fold in the quick cooking oats (optional) and stir until just combined.

Pour batter into the pyrex dish and spread evenly. Bake 25 – 30 minutes or until a toothpick comes out clean. Let cool and cut into 16 pieces – 4 x 4.

Nutrition: 2 small squares
94 calories (132 cal with oats folded in)
1.25 g fat (2 g fat with oats folded in)
10 g carbs (17 g carbs with oats folded in)
10 g protein (11 g protein with oats folded in)

 

Check it out and if you do let her know you saw it here.

If you’re dieting for a contest or just trying to eat healthy you know it can be challenging to not get bored with your menu. All too often it’s the same old plain chicken, tuna, eggwhites or oatmeal. When I find something that combines “approved foods” in a way that is new and delicious I’m stoked. I ran across this recipe from the Muscle Milk® web site:

INGREDIENTS
• 6 egg whites
• ½ cup oatmeal (uncooked)
• 1 scoop any flavor of Muscle Milk® or Muscle Milk® Light powder (Chocolate Milk, Strawberry Banana, Blueberries ‘N Crème, Cinnamon Bun, Cake Batter, Chocolate Peanut Butter, etc…)

DIRECTIONS
• Mix all ingredients together
• Spray hot skillet with cooking spray
• Makes 2 pancakes

Optional: Top with sugar free syrup and sliced bananas

I gave this recipe a whirl with the Muscle Milk® Chocolate Protein and was pleasantly surprised. It tasted great right out of the pan but adding a little I Can’t Believe It’s Not Butter on it really did the trick. I’m going to try this recipe again but with the new Cake Batter Monster Milk® flavor. It’s simple, easy and delicious. Try it out!