Victoria Stratton
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Hearty Vegetable Chili

12/16/2020

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INGREDIENTS
1 red bell pepper, chopped
1 green bell pepper, chopped
1 medium yellow onion, chopped
2 stalks of celery, chopped
4 cloves garlic, minced
2 tablespoons chili powder (adjust depending on how much heat you like!)
2 teaspoons ground cumin
1 teaspoon dried oregano
1/4 teaspoon cayenne pepper (optional)
1 28oz can Muir Glen petite diced tomatoes, with their juices (these cans are BPA free!)
1 15oz can Muir Glen tomato sauce
2 cups vegetable broth or water
salt & pepper to taste
1 1/2 cups frozen corn
1 14.5oz can red kidney beans, drained & rinsed
1 14.5oz can black beans, drained & rinsed
Optional toppings: sliced avocado, chopped cilantro, chopped green onions, organic baked tortilla chips
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DIRECTIONS
1. In a large pot over medium heat, cook the bell peppers, onion and celery with a small amount of water or broth, stirring occasionally, until vegetables are crisp tender, about 5-7 minutes.
2. Add the garlic, chili powder, cumin and oregano (and cayenne, if using), and cook for another 1-2 minutes, stirring constantly.
3. Add the diced tomatoes, tomato sauce, broth, salt and pepper, and stir well. Reduce heat to medium-low, cover, and simmer for 20 minutes.
​5. Stir in the corn, kidney beans and black beans. Continue to simmer for an additional 5 minutes.
6. Serve warm with toppings of your choice.

NOTES
This chili will keep in the refrigerator for about 4 days or can be stored in the freezer for several months.
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Minestrone Soup

2/10/2020

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Minestrone Soup is a great addition to anyone's meal plan. It's chock full of nutritious veggies, the high fiber and high liquid content help fill you up and keep you feeling full, and the low-calorie content makes it's a perfect meal option for those trying to lose weight and improve body composition. 

INGREDIENTS
1/4 cup extra virgin olive oil
1 cup chopped onion
1 cup chopped carrot
1 cup chopped organic celery
1 tablespoon minced garlic
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
2 cups sliced savoy or green cabbage
2 cups organic baby spinach
1 medium zucchini, cut into 3/4" chunks
6 cups vegetable stock
1 15-ounce can small white beans, drained 
1/4 cup chopped fresh parsley
salt, to taste
freshly ground black pepper, to taste
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DIRECTIONS
​Heat oil in a 4- to 5-quart thick-bottomed pot over medium heat. Add the onion, carrot, and celery. Cook until lightly browned, about 8 minutes. Add the garlic and cook for 1 additional minute.

Add the oregano and basil, stir to combine. Add the cabbage, spinach, and zucchini. Add the vegetable stock. Give everything a good stir.

Bring to a boil and reduce heat to simmer. Partially cover and simmer for 20 minutes, until the vegetables are tender and cooked through.

Add the beans and parsley. Season to taste with salt and pepper (I use about 1/4 teaspoon of each). Bring to a simmer and cook for 5 additional minutes. 
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Go-To Green Smoothie

1/16/2020

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This smoothie is one of my favorite go-to breakfasts and THE go-to breakfast when I've veered off course a bit too much, too long, and need to course-correct and feel better fast, for example, after the holidays. It's packed with nutrient-dense, easy-to-prep-ahead ingredients and delicious. It's also a fantastic way to sneak more leafy greens into my diet.

Side note on leafy greens. Leafy greens are a super duper food, they are high in vitamins, minerals and fiber, and low in calories. Ladies with painful menstrual periods, listen up - eating more fiber (30-50g daily) can dramatically reduce or even eliminate the pain associated with your menstrual period. Painful periods are often linked to higher amounts of estrogen in your body and eating fiber helps to naturally usher that estrogen out. I learned this after 20 years of excruciatingly painful periods and I am now living proof that fiber is your friend! I went from sleeping with a heating pad and extra-strength Tylenol (if I could actually even sleep at all due to the pain) to no pain at all, zero. It's life changing to say the least. 

Easy, yummy, and potentially life changing... what else is there to say? Give it a try, I hope you enjoy.

GO-TO GREEN SMOOTHIE

1 medium organic apple, cored, skin on
1 medium frozen banana, cut into pieces (I cut and then freeze, usually a big bunch at a time.)
2 cups (approx. 2 ounces) organic spinach
1/4 (1.5 ounces) avocado 
2 tablespoons chia seeds
2 cups filtered water
2 tablespoons chia, hemp or other plant-based, unsweetened, protein powder (optional)

Combine all ingredients in a blender and blend on high for about 1 minute, until mixture is smooth. For a thinner texture, just add more water. 

TIPS
- I cut my bananas up into quarters first and then freeze them. I also usually do a big bunch at a time.
- I've used both frozen spinach and fresh, and both work just fine. If I do use fresh, I usually portion it out
  and freeze in bags ahead of time to save time in the morning and ensure the spinach doesn't go bad
  before I can use it all.
- If your avocados are always "not quite ripe" or "unusably over ripe", try your freezer section for "just
  right" avocado chunks every time.
- For better digestion and nutrient absorption, soak the chia seeds overnight. 
- Buying organic ingredients is always the best choice but it can get expensive! Check the EWG's dirty
  dozen list (spinach is almost always on there) and try to at least buy these items organic if you can.
  Otherwise, even the non-organic version is better than not eating these nutritious, delicious produce
  items at all. 
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Reverse Holiday Weight Gain & Feel Better Fast

1/2/2020

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If your head feels foggy, your body sluggish, and your clothes a little snug, you probably - like me and the rest of America - had a little more processed food, sugar and alcohol over the holidays then intended. It happens to the best of us. But that was then and this is now, so here are two quick and simple ways to get back on track today: drink more water and eat a salad! That's it, just hydrate and eat your veggies. And then do it again tomorrow and the next day, and the day after that.

Obviously the rest of your food and lifestyle choices matter too, but these two super easy, super simple things will get you back on track and feeling better fast. 

Hydrate: To get (back) in the habit, keep a glass at your desk and a water bottle in your car so it's always handy and will serve as a reminder, too.

Eat Your Veggies: Make your salad big, green (just say NO to iceberg), and full of yummy veggies (like shredded carrot, purple cabbage, cucumbers, organic tomatoes, bell peppers, red or green onion, and avocado). Feel free to add a hard-boiled egg, grilled chicken, salmon, roasted chickpeas, chopped nuts, sunflower seeds, good quality cheese, olives or veggie bacon bits. With so much yumminess you may not even want dressing, but if you do, be sure to reach for an OLIVE OIL based dressing whenever you can.

For a super easy, less expensive, healthier, DIY dressing:  in a mason jar, mix 1/2 cup extra virgin olive oil, 1/4 cup vinegar (I like red wine vinegar but any will do), and whatever herbs and spices you like (garlic adds a ton of flavor and has great health benefits, oregano, thyme, basil, parsley, and black pepper are all good choices - add them all or just a few), cover, shake, and voila! Enjoy!
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Overnight Oats & Quinoa

12/4/2019

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When my primary goal is maintaining my current weight and/or building muscle and fueling my workouts, this version of overnight oats is a staple. Whole-grain carbohydrates are a great source of energy, help reduce inflammation and regulate your mood.

In this recipe, I also like the texture that the quinoa adds, much better than straight oats, and I can easily mix up the toppings for extra variety.

INGREDIENTS
Makes one serving.

1/4 cup gluten-free rolled oats
1/4 cup cooked quinoa
1 tablespoon chia seeds (or ground flaxseed)
1 teaspoon cinnamon
1/4 banana, mashed
​
3/4 cashew milk or other non-dairy milk
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OPTIONAL TOPPINGS
Blueberries, pumpkin seeds and sliced almonds
Dried cranberries and chopped walnuts
Sauteed apple slices and pecans 
DIRECTIONS
In a small glass storage container or mason jar, combine oats, quinoa, chia seeds or ground flaxseed, and cinnamon. Stir to combine.

Add mashed banana and almond milk, stir to incorporate. Cover and place in refrigerator overnight. 

*Add toppings before placing in refrigerator or when you're ready to eat.

TIPS
- I make a bunch of these on Sunday, using 2-cup glass containers with covers, so I have them for the week. I have also used 12oz mason jars, which work great too.
- I usually put my toppings on when I assemble them, to save me time during the week.
- For the milk, I often make my own cashew milk, which is super easy. Believe me, if I can do it, anyone can. I learned how with this recipe from Downshiftology, How to Make Cashew Milk. 
- For added sweetness, try adding a teaspoon of maple syrup or honey, but I find the banana adds quite a bit of sweetness by itself.
- I find this is the perfect portion size for me, but when I make this for my husband, I double it. 
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Quinoa Breakfast Bowl

10/14/2019

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As the days get shorter and the colder months set in, I always crave something a little heartier in the morning. This quinoa breakfast bowl was a staple in my diet before "bowls" were even a thing.

I discovered this yummy concoction during a trip to Kripalu Center for Yoga & Health in western Massachusetts. A long-weekend, solo getaway I used to treat myself to every year, even when I was broke and sharing a "dorm room" with 7 other women. The "Kripalu glow" was hard-earned and worth every penny. If you haven't been to Kripalu, I highly recommend it, along with this delicious, nutritious breakfast recipe. Enjoy!
Ingredients for a single serving:
2/3 cup cooked quinoa
1/3 cup coconut-milk yogurt (or any low-sugar yogurt of your choice)
1 tablespoon sunflower seeds
2 tablespoons chopped walnuts
2 tablespoons raisins
2 tablespoons shredded coconut

In a small bowl, add the quinoa and then dollop the yogurt on top. Sprinkle with remaining ingredients and enjoy.

Tips
- I cook a big batch of quinoa on Sunday to have on hand for the week.
- Store sunflower seeds, nuts and coconut in the refrigerator to keep fresh longer. (I keep mine in large mason jars for no-spill, easy access, as well.)
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Egg & Avocado Toast

8/5/2019

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This is another go-to for me. It's easy peasy (especially if you prep the eggs ahead to have on hand during the week) and chock full of nutrients and healthy fats. On mornings you have some extra time and your feeling a little fancy, try subbing the hard-boiled egg with a poached egg... yummy goodness. If you're trying to cut down on protein, which I often do, try subbing the egg with slices of tomato, also delicious.

INGREDIENTS
Makes one serving.

1 slice sprouted grain bread (I go for Ezekiel sesame)
1/2 avocado
1 hard-boiled egg, sliced
salt and pepper

DIRECTIONS
Toast the bread and then layer on the avocado, mashing slightly. Top with the sliced egg and sprinkle with salt and pepper, to taste. And voila, enjoy!
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Homemade EVOO Italian Dressing

6/27/2019

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This version of the classic and ever-popular Italian dressing is made healthier (and IMO much tastier!) by using extra-virgin olive oil instead of vegetable oil. Olive oil has many more health benefits and is less processed than vegetable oil, it also has a higher smoke point so it's safer to cook with.

I use this both on salads and to marinate chicken, and I find it adds so much more flavor than any store-bough version I've tried, and it's super easy!

INGREDIENTS

1/4 cup red wine vinegar
1/2 cup extra-virgin olive oil
3 tablespoons water
1 teaspoon garlic sea salt
1 teaspoon onion powder
1 teaspoon oregano
1 teaspoon basil
1 teaspoon parsley
1/4 teaspoon pepper

DIRECTIONS

Combine all ingredients in a mason jar, cover tightly with a lid, and shake vigorously until well blended and emulsified.
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Herb-Crusted Chicken Breast with Roasted Garlic

5/9/2019

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This is one of my favorite recipes from Dr. Mark Hyman's book, The Blood Sugar Solution 10-Day Detox Diet. It's super easy and literally covered in tons of healing herbs and spices, which pack huge flavor without a bunch of extra calories. This meal quickly became part of the regular rotation in our household. Serve it with a big green salad or steamed veggies.
​
INGREDIENTS
Serves 4

2 tablespoons extra virgin olive oil
2 heads garlic, tops cut off
4 boneless, skinless chicken breasts
   (4-6 ounces each)
1/4 cup chopped fresh parsley
1 tablespoon chopped fresh rosemary
1 tablespoon chopped fresh thyme
​
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freshly ground black pepper
1/2 teaspoon sea salt
optional: 1/2 tablespoon chopped fresh sage
1/4 cup macadamia nuts or cashews, crushed

1 tablespoon Dijon mustard
DIRECTIONS

Preheat the oven to 375 degree Fahrenheit. Drizzle 1 tablespoon olive oil over the heads of garlic and roast in the oven for 30 to 40 minutes.

While the garlic is roasting, place each chicken breast in a plastic bag and pound firmly with a meat cleaver to flatten slightly. Mix the herbs, salt, and pepper and the nuts in a small bowl and place the mixture on a flat plate. Brush each breast with a thin layer of Dijon mustard and coat each side with the herb mix.

Heat 1 tablespoon olive oil in a saute pan over medium heat. Saute the breasts with the smooth, rounded side down for 3 to 4 minutes. Reduce the heat to low and turn over the breasts, cooking for another 3 minutes, until cooked through. Remove from pan and set aside.

Squeeze the roasted garlic out of the skin, dividing evenly on top of the chicken breasts, and serve.

TIPS
- I often use dried herbs instead of the fresh ones this recipe calls for, and I find the recipe just as tasty.
- I've made this recipe with and without the Dijon, nuts, and roasted garlic, and, again, find it just as tasty.
- Often, I will make a batch on Sunday or Monday to have on hand during the week - I'll slice a piece and add to a salad for lunch or reheat and enjoy with a green veggie for a quick dinner.
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Poached Eggs Over Asparagus

4/19/2019

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This recipe is from Lisa Bryan of Downshiftology, one of my favorite YouTube channels. She makes tons of great, healthy food and includes the kind of simple details novice cookers like me need. She also has a bunch of fantastic meal prep videos. I can't wait to try my hand at making my own gluten-free cassava flour tortillas, she makes it look so easy! 

The only changes I make to this recipe are eliminating the prosciutto and the parmesan. While they are okay to indulge in now and then, I think this dish is delicious (and healthier) without them and worth having more than every now and then!

I also love this dish because I get a hefty serving of nutrient-dense, yet low calorie, green veggies to start my day.  
INGREDIENTS
Makes 2 servings.

16 asparagus spears
1 Tbsp olive oil
1-2 cloves of garlic, minced
1/2 lemon, juiced and zested
4 eggs
salt and pepper

DIRECTIONS

Bring a large pot of water to a boil.

Separately, heat the oil in a large saute pan on medium heat. Add the minced garlic, lemon juice and zest, and asparagus spears. Saute and use tongs to move the asparagus around until they are cooked through, approximately 3-5 minutes.

Once the pot of water has come to a boil, reduce the heat to low and ensure that no bubbles are breaking the surface. Add each egg to a ramekin, then gently add to the pot of water. Cook each egg for 3 minutes. Then remove the egg with a slotted spoon and dab any excess water on a paper towel.

To assemble, add half the asparagus spears to each plate and top each with two poached eggs. Season with salt and pepper, to taste.
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