Frozen Yogurt Blueberries

Need a pop of sweetness? A creamy nibble of something that satisfies that sweet tooth? Well, this week's recipe is a healthy, whole fruit snack that is über simple to prepare and perfect for cravings. All you need is two ingredients and a freezer.

Sounds good to us.

Healthy desserts can be a challenge, but they don't have to be. When the urge to nosh on something strikes, sometimes you don't have time, or are too lazy to make a good decision about your snacking. Having these little beauties prepped ahead of time takes no time at all, and they are perfect for out by the pool or a bite after workouts. Not too sweet, a touch of protein and part of your daily recommended intake of fruit. (and Blueberries are an antioxidant powerhouse!)

Yogurt Covered Blueberries

Gather:

1 medium carton of fresh blueberries

1 24oz container Greek Yogurt

Skewers

Baking Sheet

Method:

Skewer berries, and dip and swirl in yogurt until covered

Place covered berries on baking sheet and repeat until all berries are covered

Pop baking sheet into freezer for one hour

After one hour in freezer, remove berries from cookie sheet and place into ziplock bags in freezer for storage. (Or eat them all right away)

Enjoy and snack healthy!

See you back here next week for another healthy and nutritious recipe idea!

Black Bean + Corn Salad

Ok, we've been warning you. But, now, it's pretty much official. Summer is clearly on its way.

Here in Houston, where Norton Fitness is headquartered, summer means temperatures so blisteringly hot that going outside can be a chore. Air-conditiong is king and you can forget about turning the oven or the stove on. But, we still need to eat healthy. What to do?

Protein-packed, easy-to-assemble salad's like this week's, featuring black beans, corn, and avocado can help a body beat the heat, while still getting all of the nutrition + flavor that a body needs. This salad is an excellent make-ahead dish for parties, and is equally wonderful for meal-prep Sundays. Every bite of this dish screams summer, and the mix of fresh & raw with cooked ingredients is just right on your digestion. 

Black Bean + Corn Salad

Makes enough for a party//or meal prep for a week   

Ingredients 

• 1 3/4 cup thawed frozen or fresh sweet corn

• 40 cherry tomatoes, halved

• 1 15 oz. can of black beans, rinsed and drained

• 2 avocados, diced into cubes

• 1 sweet onion, finely diced

• 1/4 cup cilantro- leaves and stems, chopped 

•  To make the dressing:

• 2 Tbsp. olive oil

• 2 limes, juiced

• 1-2 tsp. cumin

• Salt + pepper to taste

Instructions

Prep and cut all veggie ingredients & add them to a large serving bowl. Toss well to mix. In a small bowl or measuring cup, whisk together the dressing ingredients and pour over the veggies. Combine gently to coat evenly and let rest about 10 minutes. Store in the fridge and serve as a salad, or in pita pockets, or with chips. 

Garlic + Lemon Parmesan Roasted Zucchini

Searching for a summertime side-dish or snack that tastes great & is healthy? Look no further, because Norton Fitness has got it under control.

How about some fries that aren't fries? Potatoes are all very well and good in their own way, but zucchini is much lower calorie, contains vitamin A, have anti-oxidant value, and are a very good source of potassium. Lemon and garlic both contain a bevy of health benefits, including but not limited to: 

-Keeping blood sugar levels in check

-Boosting sex life (FOR REAL)

-Combat allergies

-Controls high blood pressure

-Helps reduce weight

As for parmesan, while not especially healthy, it is high in calcium and protein and is very easy for the body to digest. Combine all of these things together, and you've got a healthy snack with healthy fat, protein, vitamins, minerals with a great benefits to the body. (and the recipe is super easy, so there's that too!)

Garlic + Lemon Parmesan Roasted Zucchini

Gather:

• 1 1/2 lbs zucchini (about 4 - 5 small/medium zucchini)
• 2 Tbsp olive oil
• Zest of 1 small lemon (1 tsp)
• 2 cloves garlic, crushed through a garlic crusher or finely minced
• 3/4 cup finely shredded parmesan cheese
• Salt and freshly ground black pepper

Method:

Heat oven to 350 F and prepare a baking sheet by covering it with tin foil

Cut zucchini into wedges

Mix together lemon, garlic and olive oil

Brush zucchini spears with lemon, garlic and oil mixture.

Sprinkle spears with parmesan and top with a little salt and pepper

Bake in oven for 10-13 minutes, and then broil in oven for an additional 3, allowing the cheese to brown

Serve warm and enjoy!

Eating healthy can be as easy or as difficult as you make it, and with the right ingredients, it can be just as delicious as other "less-healthy" options. 

Light and Fresh Spring Rolls

Homemade Spring Rolls. Crisp, refreshing, cool, and packed with nutrition...perfect for the season. 

It's spring and so it is time to pack away the heavy stews and roasted meats. Time to focus on the bounty of fresh vegetables and fruits that come with the changing weather. Today's recipe is really versatile. It can be prepared sans meat, for a meal that is still high in protein (thank you quinoa!) without the animal products. Or, for an extra protein shot, add grilled chicken strips or smoked salmon. These rolls are quick to make and easy to assemble, perfect for a fast meal at home, a make-ahead lunch or to pack for road-trips. 

Gather:

2 cups red quinoa

3 cups water

a few handfuls of greens

sprouts

1 cup silvered carrots

10 rice paper wrappers

Optional: grilled chicken strips, smoked salmon

For dressing:

4 tbsp rice vinegar

5 tbsp soy sauce

2 tsp minced garlic

4 tsp sesame oil

Method:

1. Rinse and drain the quinoa and cook for 12 minutes in 3 cups of water. As quinoa cooks, prep the dressing.  Cut up  greens and mix the greens and dressing together in a bowl. Once quinoa is done, combine it with the dressed greens. (if making to eat later, do NOT mix greens and dressing together, as the greens will be soggy. Instead, make dressing and store in separate container to dip rolls in)
2. Before assembling the spring rolls, fill a square/ rectangular pan with water. ( like a baking pan) Then soak a wrapper for about 30 seconds or until it begins to soften. Don’t let it sit for too long because it will soften and fall apart. 
3. Place the wet rice wrapper on a flat surface and with a spoon fill the wrapper with about 3 Tbs. of the lettuce-quinoa mixture. 
4. Fold the edges over and roll into a spring roll. Keep stuffing and rolling until all papers have been used.

That's it! Happy eating and enjoy the warmer weather. See you back here next year for another healthy recipe to keep your goals in check!

Honey Glaze Chicken Breasts with Kick

Summer is right around the corner. And one of our favorite parts of the season? Grilling. 

Grilled steaks, grilled chops, kebabs, veggies, fruit, fish...everything tastes better on the grill. It's a healthy way to prepare your meals, with only a little oil, fresh herbs and spices for flavor instead of heavy oils and butter. Having quick + easy recipes in your arsenal for the coming season makes meal time easy and delicious, while also giving you great make-ahead protein-rich dishes that can become an integral part of your meal-planning for the week. 

Today's recipe, for a sweet and spicy chicken breast is exactly that. Succulent and juicy right off the grill, this chicken is also great cold on salads and re-heated throughout the week for lunches. Slice a grilled breast up and put it in a wrap, or throw it in a skillet with some vegetables. However you enjoy this dish, it tastes as good on the 3rd day as it does on the first and its simple ingredients, low fat, and high protein content makes it perfect for an athlete's diet. 

Spicy + Sweet Glazed Chicken breasts

Gather:
1/4 cup extra-virgin olive oil
1 small onion, finely chopped
1 clove garlic, finely chopped
1/2 cup honey
2 tsp hot pepper sauce of choice
1/2 tsp chili powder
1 tsp lemon juice
8 skinless, boneless chicken breasts 
Salt to taste
1 pineapple peeled + cored--cut into about 8 rings

Method:

1. In a small saucepan, heat 1 tbsp olive oil on medium heat. Add  onion and garlic and cook until translucent and beginning to brown,stirring all the while. Add  honey, hot pepper sauce of choice and the chili powder.  Simmer for about 1 minute. Remove mixture from  heat,  and stir in the lemon juice. Set aside.

2. Preheat a grill to medium-high. Rub  chicken with the remaining 3 tablespoons  oil and season with salt. Place breasts on grill, and cook until well marked,  probably about 7 minutes. Flip around and continue to grill  until the bottoms are well marked and the chicken is cooked through, about another 2 minutes. Transfer to a plate and brush with the  honey glaze. Cover with foil and let rest for 5 minutes.

3. While chicken is resting, grill pineapple rings for about 4 minutes on one side, and an additional two on the other. Serve with chicken.

There you have it. An easy summer recipe to add to your rotation for the coming warm weather.

Be fit! See you back here next week with another healthy recipe!