Red Pepper Broccoli Rabe and Lemon Salmon

Let's face it. Weekends are usually very difficult to keep on a diet, especially during the summer. Margaritas, Mexican food, and sitting outside brunching on a Sunday usually encompass my weekend. 

But a little slip up on the weekend shouldn't discourage you from getting to your goal. 

Mondays are a great day to get yourself back on track. I always make sure my Monday meals are delicious and interesting so that I'm reminded that watching what I eat isn't a chore but a priveledge. I get to feed myself with nourishing creative foods instead of poisoning myself with processed junk.

So in preparation for today's meal I removed a piece of salmon from the freezer and put it in the fridge to defrost overnight. I buy the prepackaged frozen salmon from Costco. However even though Costco packages each piece of salmon, it's a 7oz piece, instead of a 3 or 4oz serving. 7oz of salmon looks like a normal portion in our minds, but it's 360 calories and just too much food. When the salmon's soft and defrosted I slice it in half to make sure I don't overeat. 

*Do not refreeze fish or meat once it's defrosted. Cook the whole piece and save it for lunch the next day or for dinner that night. 

Recipe:

• 3.5oz salmon 
• Half a Lemon
• 3/4 cup Trader Joe's Brown Rice Medley
• 1/2 bag frozen Broccoli Rabe
• 1 tsp red pepper
• Salt & Pepper
• 1 tsp olive oil or coconut oil 
• 1 clove of garlic

Preparation:

Heat a large frying pan with olive oil or coconut oil and a clove of garlic. Add 1/4 cup of water and about 2.5 cups (half a bag) of frozen broccoli rabe. Once the vegetables begin to defrost add 1 tsp of red pepper, salt, and pepper to season. Cook until water is mostly absorbed and the broccoli rabe is completely defrosted. Feel free to drain remaining water.

On another smaller frying pan add a dab of olive oil just enough so the salmon doesn't stick to the pan. Place salmon which has soaked up the lemon juice you squeezed on it to the pan. I also love to cut thin slices of lemon and place them on top of the salmon while it cooks just so it becomes even more flavorful. Salmon should cook on each side for about 5 minutes.

The rice is frozen instant rice that you can get in the frozen section of Trader Joe's. A cup of prepared rice is only 200 calories. It's a ton of rice and it goes a long way which is why I like it. Pop the entire bag in the microwave for 3 minutes. Measure out a 1/3 cup (roughly 75 calories).

Total Calories: 270 calories

Salmon: 145 calories
Rice: 75 calories
Olive Oil / Coconut Oil: 30 calories
Broccoli Rabe: 20 calories

One Hundred Acres: My Favorite Brunch In NYC

Brunch could be by far the best meal of the week. It's also my favorite because it has that something-special factor. Whether it's catching up with old friends, giving you reason to drink endless mimosas when you shouldn't, or celebrating a birthday, in this case my mother's, its a meal to be shared with ones you love! Plus, there are eggs all over the menu, duh! I've been to One Hundred Acres in Soho twice now for brunch and neither time was I at all disappointed. There's a beautiful rustic garden ambiance that transports you into what looks like the English Country side, an array of specialty bloody mary's for that handover cure, and "brunchtails" to bring on the buzz - the Grapefruit Cooler was my drink of choice!

I've shamelessly had only one meal at One Hundred Acres, the poached eggs, but to my surprise their menu changes frequently and thus, technically I've sampled two of their meals. I was blown away by the depth and complexity of flavor without forsaking the nutritional value of the farm to table ingredients with butters, creams, or oils.

With two beautiful poached egg atop a mountain of white beans, collard greens, and seasonal squashes garnished with pickled onions, there's no denying this is a healthy yet delicious option when dining at One Hundred Acres, something I strongly recommend. *leave half the beans on your plate as they are high in calories for a small portion. With 2 eggs you'll have all the protein you'll need to discard some of the beans.

I can't wait to go back to see what other dining-out-on-a-diet options there are!

Recipes: Coconut Milk Cinnamon Overnight Oats

Whether its rushing to the gym, making lunch, blow drying or straightening my hair, or just trying to find an outfit for work, I'm somehow in a daily battle against time, as most people are. As a result, I usually sacrifice a creative breakfast in lieu of some nonfat Greek yogurt, a banana, and PB2, which I love, but to keep my diet interesting I like to switch up my meals every so often.

On the off days that I do find some extra time in the morning, I try to make a quick rendition of a breakfast burrito of egg white, feta, tomatoes, and avocado on a 100 calorie Arnold sandwich thins and topped with salsa. But those are rare occasions.

However, there's a better solution to making an interesting breakfast without spearing any time in the morning. Make it the night before.

When I want to switch up my breakfast routine I usually make overnight steel cut oats with cinnamon, light coconut (almond or soy milk work too), and chia seeds. Cinnamon is a metabolism booster so I like to put it in other food such as Greek yogurt, coffee, or sprinkled over fruit, and chia seeds are a great source of fiber and when fully absorbed, look, taste, and have the consistency of tapioca pudding. Blueberries are also a great stomach bloat reducer. It's sweet and low in calories and extremely good for you.

Recipe:

• 2/3 tbsp chia seeds
• 1/4 cup steel cut oats (I like Trader Joe's)
• 1/3 cup light coconut milk (1/2 cup is only 50 calories)
• 1/4 cup skim milk
• 1 tsp cinnamon
• 1 tsp brown sugar (optional for sweetness)
• 1/3 cup blueberries
• 1 6 oz container 0% Greek yogurt 

Preparation: Place chia seeds, steel cut oats, cinnamon, and brown sugar in a to-go container. I put mine in a mason jar because I love the display, but a plastic container will suffice! Poor skim milk and coconut milk over dry ingredients and place in the fridge overnight. In the morning, you'll grab a fluffy and fully absorbed oatmeal that is decadent and delicious.

When I arrive at work I poor a serving of greek yogurt into a bowl, place my oatmeal on top, and add a 1/3 cup fresh blueberries for some color and sweetness.

Simple, easy, and filling.