Pickleball is an indoor or outdoor paddle ball game with two or four players. The ball used is a perforated hollow polymer ball using a solid-faced paddle. Players hit the ball back and forth over the net until one side commits a rule infraction. The rules are simple and the game is easy for beginners to learn but can develop into a quick, fast-paced, competitive game for experienced players.
Brief History
Pickleball was invented in 1965 on Bainbridge Island. Joel Pritchard, Bill Bell, and Barney McCallum whose kids were bored with their usual summertime activities are credited for creating games. Pickleball has evolved from original handmade equipment and simple rules into a popular sport throughout the US and Canada. The game has grown internationally with many European and Asian countries adding courts.
A pickleball court is the same size as a doubles badminton court and measures 20×44 feet. In pickleball, the same court is used for both singles and doubles play. The net height is 36 inches at the sidelines and 34 inches in the middle. The court is striped similar to a tennis court with right and left service courts and a 7-foot non-volley zone in front of the net (referred to as the “kitchen”). Courts can be constructed specifically for pickleball or they can be converted using existing tennis or badminton courts.
Most anyone can play
Many racket sports have a steep learning curve, even at the beginner level. “In tennis, the balls are all over the place. “In pickleball, you’re hitting a plastic wiffle-like ball, so it’s less bouncy and doesn’t fly as fast through the air in the pickleball court. And the paddle is much easier to handle because it’s shorter and lighter than a tennis racket.” You also serve underhand in pickleball, and underhand serves are easier to hit and return. “Besides being easier to learn than tennis, pickleball is also slower paced and there’s less ground to cover; you could almost fit four pickleball courts onto one tennis court, and most picklers play doubles”. Check out my Amazon Beginner set.
Listen and accept suggestions that you’ve violated a rule. It’s to your benefit.
Don’t try to serve hard or near the sidelines.
Loft service returns so they go deep, giving you time to get to the non-volley line.
Remember that both the serve and the serve return must bounce before you can hit the ball, so remain at or behind the baseline after serving to receive the third shot.
Always get to the non-volley line as soon as you can. It’s the strongest position.
Face the player who will hit the ball, not the net. You will be better placed to hit the ball.
Keep your paddle high, near your chest; your reaction time will be quicker.
Keep the ball in play, let your opponent make the mistakes. Seventy five percent of all rallies are won or lost because of unforced errors, many of them at the baseline.
Return your baseline shots to the center line as often as you can.
Use your forehand for power, especially on the serve return, but also developing a good backhand will give you a more complete game.
Placement is much more important than power; emphasize control over pace.
Don’t try to make a lot of sideline shots; they are low percentage.
Make note whether an opponent is right or left handed. Avoid hitting to the opponent’s strong side.
Don’t take your partner’s shots away by crowding his/her position. Do move to the centerline when your partner is pulled to the sideline to return a shot.
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Foods go through different metabolic pathways in our bodies. They can have enormously different effects on your appetite and the number of calories you burn. This is why I put together a list of foods to eat when trying to lose weight.
Avocado and Leafy Greens
A spinach salad is low in calories and high in nutrients, but at times it can have you wanting more. To make it more filling add avocado. It’s likely to be more satisfying since it has a kind of good fat that helps with hunger. Avocado also helps your body absorb more disease-fighting antioxidants.
Chicken and Cayenne Pepper
Chicken breasts are the best for weight loss. One breast has 27 grams of protein for fewer than 150 calories. Since protein takes longer to digest this will keep you full longer. A dash of cayenne pepper will help boost your calorie burning and make you less hungry.
Oatmeal and Walnuts
An easy way to slim down is to add more fiber to your diet. Your body doesn’t break down fiber-fast, so it slows down digestion and takes up space in your stomach. Adding some grams of fiber like oatmeal can be a good source. Some walnuts can add more grams.
Peppers, Black Beans, and Eggs
Although a high intake of eggs raises the levels of DL-cholesterol in some people, they are one of the best foods to eat if you need to lose weight. They are high in protein and fat and are very satiating. Start your day with this protein-packed scramble with black beans and peppers making any morning meal even more filling, thanks to a double dose of fiber.
Tip: When it comes to natural weight loss foods, our body burns calories faster when it comes to digesting and metabolizing foods along with a high-protein diet it can also boost your metabolism by up to 80–100 calories per day. A high-protein diet with natural weight-loss foods can also make you feel full and reduce your appetite. In fact, some studies show that people eat over 400 fewer calories per day on a high-protein diet.
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Salmon
Fatty fish like salmon is incredibly healthy and very satisfying at keeping you full for many hours with few calories. Salmon is high in quality protein, healthy fats, and various important nutrients. It may also supply you with a significant amount of iodine. This nutrient is necessary for proper thyroid function, which is important to keep your metabolism running optimally.
Bean and Vegetable Soup
Vegetable bean soup is considered a liquid dish that can fill your stomach, leaving less room for higher-calorie foods. People who start out eating soup for dinner or lunch eat 25% fewer calories during a meal. Adding beans, such as chickpeas or black beans, can give it more staying power because they’re high in protein and fiber.
Yogurt and Raspberries
This creamy dish can help turn up the fat-burning process. People that get more calcium and vitamin D as part of a weight loss plan shed more fat than those who don’t. Vitamin D-fortified yogurt can serve up about 35% of all the calcium you need in a day. Add half a cup of raspberries and get 4 grams of fiber.
Tip: Eating a high-protein breakfast, like eggs leafy greens including kale, spinach, collards, and a few others are among the top fat-burning foods for weight loss. They have several properties that make them perfect for a weight loss diet, such as being low in calories and carbohydrates and loaded with fiber. Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories.
This combo offers protein, healthy fats, and fiber to fend off hunger. It has about 160 calories for 50 of them, and pistachios are one of the lowest-calorie nuts. Plus, they’re usually packaged in their shells, which can slow you down and keep you from munching mindlessly. Adding apples for sweetness and crunch you can get 4 grams of fiber for your 7-day diet plan for weight loss.
Fish, Whole-Wheat Tortilla, and Salsa
One reason weight loss efforts fail is taste. Bland foods at every meal can lead to a junk food binge. So it’s important to have healthy and flavorful dishes. Fish tacos are a perfect way to help out with the bland eating. Serve them with white fish for lean protein and a whole wheat tortilla for fiber. Top with some salsa for some extra vitamins.
Green Tea and Lemon
Green tea is a low-calorie drink is packed with antioxidants called catechins, which may help you burn more calories and fat. Drinking 4 cups of green tea every day may lead to decreases in weight and blood pressure. To make it healthier, add a squeeze of lemon.
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Olive Oil and Cauliflower
27 calories a cup, cauliflower is a diet-friendly food. Vegetables with low GI led to more weight loss than starchier ones, such as peas and corn. Mix some chopped cauliflower with olive oil and roast it, this brings out the flavor, and olive oil’s fats can curb your appetite by making you feel full and a good food to eat to lose weight in the stomach area.
Tips for eating healthy during the COVID-19 pandemic quarantine.
It hard trying to stick to a New Year’s resolution of losing weight and staying active. This is why I put together a weight loss starter kit program. These supplements and shakes will help you lose weight fast. Starter kits can give you a week or a month of supplements and food that will keep you fueled and focused on your weight loss goals.
Vegan Protein Shakes with Clinically Studied Ingredients to Support Weight Management*
100% Natural Detox Tea to Reduce Bloating*
Lollipops with Clinically Studied Ingredient to Control Hunger Between Meals*
ACV Gummies to Support Weight Management*
Multivitamin for Optimal Daily Health*
BPA-FREE Shaker Bottle with Detachable Bottom*
EHP Labs OxyShred is a thermogenic fat burner that boosts your metabolism and helps destroy stubborn fat cells. It transports fat into the core engine room of your cells and converts it into natural energy while promoting alertness and focus. All this with all-natural ingredients and zero stimulants that affect your adrenal glands, central nervous system, heart rate, and blood pressure.
EHPLabs OxyWhey is loaded with bcaas for lean muscle growth and repair. It also contains digestive enzymes, metabolism enhancers, and mood enhancers and improves your endurance, maximizes stamina, and supports your immune system. It’s gluten-free with almost zero fat and carbohydrates.
BRI L-Carnitine is known to aid in fat breakdown and conversion of fat into energy.. L-Carnitine is one of the most studied Amino Acids today. And comes with a 60-day, 100% money-back guarantee.
EHP Labs Beyond BCAA helps with heightened intensity for a longer workout period. It helps the development of lean muscle mass and limits any muscle tissue breakdown. BCAA hydrates your muscles & enhances endurance and stamina and also helps reduce muscle soreness and lactic acid buildup.
EHPlabs PSI Non-Stimulant Pre-workout is a unique combination of powerful nitric oxide and muscle cell plasma volumizing ingredients in PSI pre-workout maximizes nutrient and oxygen delivery to working muscles, assisting you to force out extra reps, as well as giving you a mind-blowing pump.
EHPlabs OxyShred Thermogenic Fat Burner Boost helps burn fat and is most potent, trusted, and used thermogenic by over 2 million people worldwide. It has a fat-burning matrix formulated to attack the body’s fat receptor cells and boost metabolism. Benefits include curbing your appetite, boosting immunity, and more natural energy.
*Always consult your physician before beginning any exercise program or taking supplements*
In some cases no matter how much we diet and workout for some people there are pockets of fat that just won’t go away. If this is the case, you might want to consider laser fat removal to help. Now there are many different cosmetic treatments that use laser technology to abolish those fatty bulges. The area of cosmetic laser technology changes rapidly, so it’s a good idea to get an overview of what is offered before you decide which laser fat removal treatment is best for you.
Types of Laser Fat Removal Treatments
Laser Liposuction
Non-invasive fat removal is more popular than ever. Let’s start with Laser lipo, this is an alternative to traditional liposuction. This is a minimally invasive procedure with a physician using a laser to remove fat in a targeted area. Local anesthesia is required and a typical treatment usually takes 45 minutes to an hour.
Results: After the swelling, you will see results right away because the fat has been removed entirely. People also can see skin tightening in the area where the laser liposuction was executed. For some people, this benefit makes laser lipo more appealing than traditional liposuction which eliminates fat but not does tighten the skin.
Side Effects: Some common side effects are bruising and tenderness in the treated area. Scarring, infection, or irritation may also occur but are less common. It may take several days of recovery and several weeks before you can return to strenuous activities like exercise.
Costs: The typical costs may start as low as $1,000 to $1,500 for a small treatment area. On Groupon I found four treatments for one area for $99 however, prices for laser liposuction can range from $2,500 to $5,000 per treatment area. For comparison, traditional liposuction can be as low as $1,000 or as high as $20,000, according to the American Board of Plastic Surgery.
If you’re looking for an app to help you lose weight and reduce belly fat, you need to Download Aaptiv on iOS! fitness app that provides a wealth of workouts such as cross-training, walking to run one mile for cardio, mobility, and meditation.
Zerona
Next let’s look at Zerona, this laser fat removal technique got FDA approval in 2010 and is rapidly becoming popular. The treatment uses low-level laser therapy (LLLT) to target and liquefy the content of fat cells. The fat cells remain but the contents are emptied and eventually eliminated from the body.
One of the treatment benefits of this laser fat removal is comfort. This Low-level laser therapy is a cold laser treatment, but it is not as cold as cryolipolysis (CoolSculpting) which some people find to be uncomfortable and it’s also not as hot as other laser treatments for fat loss that some people find difficult.
Note: Some posts may contain affiliate links, which means I may receive a small commission, at no charge to you, if you make a purchase through a link.
The benefit of this procedure is that there is no downtime and side effects are rare. Most researchers agree this treatment is one of the safest methods of laser fat removal. Most people return to normal activities immediately following the procedure.
After the treatment, people are advised to follow a diet and lifestyle including increasing water intake, avoiding caffeine and alcohol, and exercising every day. This helps to stimulate the removal of fat from the cells.
Costs: A typical cost is around $2,000 to under $4,000 for six 40-minute treatments. Results are long-lasting if you follow a good diet and exercise program, along with some follow-up treatments for some.
Results: Results may vary. According to a study cited by the company, people lost on average 3.72 inches from the perimeter of their waist, hip, and thighs, whereas the placebo group only lost an average of half of an inch. However independent studies have not shown results that dramatic. One study found that after the treatments some people did not see a significant reduction in abdominal fat, and in fact, some people even showed an increase in the thickness of subcutaneous fat. However, most studies have concluded that this lase fat removal treatment is most effective when combined with diet and exercise.
Non invasive fat removal can help you look and feel better without breaking the bank. SculpSure was approved by the FDA as a laser fat removal in May 2015. This 25-minute laser treatment targets fat cells and then heats them to a temperature that damages their structure. Cooling mechanisms are engaged to ensure that your skin is not damaged. While you might feel a warming sensation during the treatment, it’s not considered painful.
This laser fat removal treatment is good for removing fat from the abdomen, back, inner thighs, outer thighs, and under the chin. A clinical study by the company said, “the treatment will reduce the fat in each targeted area up to 24 percent”. A study found most people were satisfied with the results.
Costs: The typical cost for a single SculpSure treatment ranges from roughly $350 to $800 depending on the area that you treat and the number of applicators used during the procedure. However, some may require multiple treatments for a total cost of $2,000 to $3,000 range. Results are typically long-lasting as long as you maintain a healthy body weight.
Results: For the next three months after your treatment, the fat cells die and your body eliminates them. Dissimilar to Zerona, SculpSure removes the fat cell entirely, rather than leaving the cell structure intact. Results usually take about six weeks and the full effect in about 12 weeks.
Note: There are always new cosmetic treatments coming online. So it’s very important to find a board-certified dermatologist or plastic surgeon to discuss all of your concerns. Providers may offer different techniques to remove fat, so be sure to discuss with them your budget and health history before you make any final choices.
Another non-invasive fat removal process is CoolSculpting. This cosmetic procedure can help remove fat from under the skin which is minimally invasive. CoolSculpting is a similar version of cryolipolysis, which is a noninvasive way to remove excess fat cells. The process involves placing an applicator to the treatment area, where it will freeze the fat cells beneath the skin. The body then processes these fat cells out as waste. Each CoolSculpting session will take 30–60 minutes per area.
Cost: CoolSculpting prices are about $2,000 to $4,000 depending on the area that you treat and the number of applicators used during the procedure. Results are typically long-lasting as long as you maintain a healthy body weight.
Results: CoolSculpting does not physically remove fat in the way that laser lipo does, so results tend to take longer to appear. Some people may notice a change in 3 weeks after the procedure. However, it can take 2–3 months for the full effects to show and it may take multiple sessions to achieve the desired results.
Laser fat removal not in your plans, try some of these products I found to help you get there.
A good friend of mine in the personal training business purchased the Professional Fat Reduction System and is correctly using it as part of her AB weight loss program. The system uses LED lights and optional vibration to reduce body fat. Simply place the adjustable Velcro LED light belt around the target area (abdomen, arms, legs, etc.) and set the timer on the base unit. The red LED light penetrates the skin and opens the pores of fat cells, allowing fatty acids to escape and burn off more easily during exercise. Use 20 minutes per treatment area, 2 to 3 times per week in addition to exercise and a healthy diet.
I have been using this product for years and it works with proper diet and exercise. M3 Naturals Anti Cellulite Massage Oil Infused with Collagen and Stem Cell – Natural Lotion – Help Firm, Tighten Skin Tone – Treat Unwanted Fat Tissue, Stretch Marks – Cellulite Removal Cream 8 oz.
Note: Some posts may contain affiliate links, which means I may receive a small commission, at no charge to you, if you make a purchase through a link.
GutRight Digestive is a modbiotic blend that can help maintain healthy gut microbiota. Too much sugar and too little plant polyphenols can have a massive impact on your gut. Polyphenols are natural poisons found in the peels, leaves, seeds, and sprouts of plants that help modulate and control the ratio of your gut bugs.
Gut Cuthelps burn fat, supports a low-carb lifestyle, and helps support a healthy appetite level. It also promotes sexual health, supports weight management, boosts energy and more importantly it helps with improving your metabolism which can help reduce your midsection.
LeanBCAA Fat Burner supports metabolism and the usage of stored fat for energy during exercise. It also supports energy and performance levels while supporting the utilization of fat for fuel during exercise.
ENGN Shred Pre Workout revolutionary Fat Burning Pre-Workout formula is engineered to be the most complete, fully dosed thermogenic fuel that burns fat and boosts metabolism while accelerating your performance, energy, power, and focus.
Thermo XT Thermogenic Fat BurnerFat loss ultimately comes down to burning more calories than you consume. By providing clinical doses of herbal extracts, THERMO-XT naturally ramps up your metabolic rate and the number of calories you burn, making it easier to lose weight, target stubborn body fat, and get a leaner physique.
Note: These products only work if you work. Meaning you need to follow a workout plan and diet. Your workout must consist of a four-day plan with good eating habits. It’s a good idea to add weight resistance along with cardio.
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Ways to Burn Fat Fast
Drink Coffee
Caffeine is a primary ingredient in just about every fat-burning supplement. Caffeine found in coffee acts as a central nervous system stimulant, increases metabolism and boosts the breakdown of fatty acids. Try a cup of black coffee in the morning and walk on the treadmill or outside for 30 minutes and you see will a reduction in body fat after two weeks.
High-Intensity Interval Training
According to many studies, performing HIIT helped people burn up to 35% more calories than other types of exercise, such as cycling or jogging, in the same amount of time. To get started with HIIT, try alternating between walking and jogging or sprinting for 30 seconds at a time.
Intermittent Fasting
Research shows that intermittent fasting may help with burning fat fast. This involves cycling between periods of eating and fasting. There are many different types of fasting, such as eating on certain days of the week and others where eating is restricted to specific hours of the day. This technique over a period of 3 to 12 weeks can reduce your body weight by up to 7% and decrease body fat by up to 12 pounds.
High-Protein Diet
Adding protein to your diet will increase that feeling of fullness, decrease appetite, and reduce calorie intake to aid in weight loss. It can also help preserve muscle mass and metabolism during weight loss.
Vinegar
Vinegar is good for heart health, and blood sugar control and can help with burning fat. Consuming 1–2 tablespoons of vinegar daily can help reduce body weight and belly fat over a 12-week period.
Healthier Beverages
Cutting out sugar-sweetened drinks is one of the easiest ways to increase fat burning. Try green tea, it contains caffeine and is rich in antioxidants, both of which may help increase fat-burning and enhance your metabolism. Removing just one or two servings of high-calorie beverages for a glass of water or a cup of green tea is a simple way to promote fat burning.
Cannabidiol (CBD) is becoming used for many common ailments. It’s starting to gain thrust in the health and wellness world, with some systematic studies endorsing it may ease symptoms of ailments like chronic pain and anxiety.
Here are seven health benefits of CBD oil that are backed by scientific evidence.
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Don’t wait until the summer, trying to lose belly fat can be difficult because you need to lose weight overall to succeed. So I put together some of the best weight loss tips that can help you succeed in losing the weight and keeping it off during holiday season. I love my friend Jamie Eason’s LiveFit 12-week trainer program because she looks at why eating healthy is so important, the benefits of healthy eating and exercise and the best part the program is free for 7 days. Sign up today for the free 7 day trial and see how losing weight can be fun and healthy.
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My friend Jim Stoppani, Ph.D. over at Bodybuilding.com talks about 10 ways to support your immune system and why keeping your immune system strong is important, especially during the holiday season when visiting other family members. Its also good for those intense workout days, and check out his body art..WOW! He recommends JYM protein and supplements which are packed with everything you need to lose weight and build muscle, which is part of a healthy eating plan. Bodybuilding.com has many protein supplements such as Whey Protein, Casein Protein and Protein Bars. They also carry Pre & Post and Pre-Workout products to enhance energy, focus, and blood flow to your body when you need it, and while you are there, pick up some of their vitamins such as Fish Oil which is good for younger and tighter skin. Joint Support supplements that provides targeted nutritional support for cartilage and joints.They also have Green Foodsupplements made from greens, vegetables, seaweed, probiotics, digestive enzymes and more.
3 MILE FAST workout to Lose Belly Fat burns 600 calories!
Note: Some posts may contains affiliate links, which means I may receive a small commission, at no charge to you, if you make a purchase through a link.
If don’t like the crowd at the gym or you just don’t have the time to go, maybe you need a at home way of working out. Blowfex is a well known company that began in 1986 with making at home workout equipment. Over the years they have committed themselves to building inexpensive ways to bring gym quality results into the home. They have products such as Max Trainer, C6 Bike, Treadmills, TreadClimber, and Ellipticals. I compared the Peloton Bike to C6 Bike and you get the same quality for a better price than the Peloton Bike. It connects to the Peloton® app, Zwift® app, and the Explore the World™ app. It comes with a pair of 3 lb. dumbbells for that extra workout and a Bluetooth heart rate armband monitor.
1. Lifting weights is the best thing you can do to strengthen your muscles and improve your body composition and reduce overall body fat.
2. Sugary drinks are the worse thing you can put into your body, because your brain doesn’t measure calories from liquid sugar the same way it does for solid food.
3. Nuts are nutritious and healthy. They’re loaded with magnesium, vitamin E, fiber, and various other nutrients.
4. Avoid processed junk food which is hard to do but these foods have been engineered to trigger your pleasure centers, so they trick your brain into overeating and can even promoting food addiction in some people.
5. Coffee is one of my morning routines. It’s high in antioxidants, and studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses.
6. Get enough sleep cannot be overstated. Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance.
7. Make sure you drink some water, especially before meals. Studies found that it can increase metabolism by 30%. Also drinking 2.1 cups of water 30 minutes before each meal increased weight loss by 40%.
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Healthy Recipes With Gordon Ramsay
Jillian Michaels is still at the top of her game, she has workouts for women and men. If you’re looking for workout programs to help you tighten, tone, and burn more calories this is the site for you. She explains that losing weight consists of lifting weights, eating right, diet and exercise plans for beginners She also mentions about the common misconception that for women if they lift weights they will look like men which is miss leading myth because women don’t produce as much testosterone which plays a role in muscle building.
If you’re looking for an app to help you lose weight and reduce that belly fat, you need to Download Aaptiv on iOS! fitness app that provides a wealth of workouts such as cross training, walk to run one mile for cardio, mobility and meditation.
Note: Some posts may contains affiliate links, which means I may receive a small commission, at no charge to you, if you make a purchase through a link.
If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout. Be well fueled going into a workout.
2. Watch the portion size
Be careful not to overdo it when it comes to how much you eat before exercise. The general guidelines suggest:
Large meals. Eat these at least three to four hours before exercising.
Small meals or snacks. Eat these about one to three hours before exercising.
3. Snack well
Most people can eat small snacks right before and during exercise. The key is how you feel. Do what works best for you. Snacks eaten soon before exercise probably won’t give you added energy if your workout lasts less than 60 minutes, but they may prevent distracting hunger pangs.
4. Eat after you exercise
To help your muscles recover and to replace their glycogen stores, eat a meal that contains both carbohydrates and protein within two hours of your exercise session if possible.
5. Drink up
Don’t forget to drink fluids. You need adequate fluids before, during and after exercise to help prevent dehydration.
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Travel gives us our greatest stories and food ideas. During my travels I tend to find healthy recipes that are exotic, bold and full of flavors. As I mentioned in my other article Healthy recipes for home cooking people who eat home cooked meals tend to be healthier, eat less sugar and processed foods, which can result in better health and a better way of losing weight. Below are some of my favorite recipes I found during my travels to Europe, Asia, Jamaica, Mexico and and Puerto Rico.
Moroccan Chickpea Stew
Moroccan chickpea stew is excessively generous and fulfilling, brimming with flavor, and is one of my go to plans for a speedy and simple dish. It’s completely made in 1 pot, takes about 30 minutes, and is made with the least complex of fixings. You’ll cherish this meatless dish for any season or event.
1 can (15 ounces) chickpeas or garbanzo beans, rinsed and drained
1 can (14-1/2 ounces) diced tomatoes, undrained
1 cup water
Chopped cilantro, optional
1 In a Dutch oven: Heat oil over medium-high heat. Add squash, onion and red pepper; cook and stir until onion is translucent and red pepper is crisp-tender, about 5 minutes. Stir in seasonings until blended.
2 Add remaining ingredients: Bring to a boil, reduce heat; cover and simmer until squash is tender, about 8 minutes. If desired, top with cilantro.
You can use this recipe for weekly Meal Prep for either lunch or dinner. Serve over rice or quinoa for extra protein and store in these airtight containersfor 3-5 days. Reheat as needed and serve with fresh cilantro!
Indian-Style Saucy Chicken & Vegetables
Ingredients
2 tablespoons vegetable oil
1 teaspoon cumin seed
1 onion, finely chopped
¼ cup tomato paste
¼ cup water
1 pound skinless, boneless chicken breast halves – cubed
½ (14 ounce) can coconut milk
½ teaspoon brown sugar
½ teaspoon hot chile paste
1 pinch cayenne pepper
¾ teaspoon ground turmeric
salt and pepper to taste
½ cup chopped cilantro
2 medium sweet potatoes, peeled and cut into 1-1/2-inch pieces
1. Heat the vegetable oil: In a large skillet over medium heat. Microwave sweet potatoes and water, covered, on high just until potatoes begin to soften, 3-4 minutes. Add cumin seeds, and fry for a few minutes until they become fragrant and begin to pop. Stir in chopped onion, and cook until the onion has softened and turned translucent, 3 to 4 minutes.
2. Stir together: Tomato paste and water, and pour into skillet. Stir in chicken, and cook until it has firmed and turned white, about 5 minutes. Add coconut milk, brown sugar, chile paste, cayenne pepper, turmeric, salt, and pepper.
3. Bring mixture to a simmer: Then reduce heat to medium-low, cover, and continue to simmer until the chicken is tender and no longer pink in the center, about 15 minutes. Sprinkle with chopped cilantro before serving.
When I want to impress my in house guess for my meal prep training classes I serve this dish. And to make sure my cookware complements my dish I use Rachael Ray Cucina Hard Anodized Nonstick Cookware Pots and Pans 12 piece Set. This cookware boasts hard anodized construction for swift, even heating and is oven safe to 400 degrees F Quality, long lasting nonstick pots and pans which are coated in durable, PFOA free, espresso colored nonstick for impeccable food release all at a affordable price!
Portion baked spring rolls with vegetables
Chicken & Vegetable Spring Rolls
Ingredients
2 cups thinly sliced romaine
1-1/2 cups cubed cooked chicken
1 cup thinly sliced fresh spinach
3/4 cup julienned carrot
1/3 cup thinly sliced celery
1/3 cup dried cherries, coarsely chopped
1 tablespoon sesame oil
12 round rice paper wrappers (8 inches)
1/4 cup sliced almonds
1/4 cup wasabi-coated green peas
Sesame ginger salad dressing
1. Combine: The first six ingredients in a large bowl. Drizzle with oil; toss to coat.
2. Fill a large shallow dish: Partway with water, dip a rice paper wrapper into water just until pliable, about 45 seconds, do not soften completely. Allow excess water to drip off.
3. Place wrapper: On a flat surface. Layer salad mixture, almonds and peas across bottom third of wrapper. Fold in both ends of wrapper; fold bottom side over filling, then roll up tightly. Place on a serving plate, seam side down. Repeat with remaining ingredients. Serve with dressing.
Nutrition Facts
3 spring rolls without salad dressing about 253 calories, 11g fat (3g saturated fat), 47mg cholesterol, 90mg sodium, 20g carbohydrate (9g sugars, 4g fiber), 19g protein.
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Puerto Rican Salmorejo
Ingredients
1 tablespoon extra-virgin olive oil
6 mini sweet peppers (or yellow, red, or orange bell pepper), diced (about 1/4 cup)
1 pound crabmeat (lump, backfin, or claw, or a combination of these)
1/2 cup water
1. Cook the veggies: In a large skillet with a lid, heat the oil over medium-high heat until the surface of the oil begins to ripple. Add the sweet peppers, bell pepper, onion, and garlic to the pan and sauté for 3 minutes, or until the vegetables look glossy and translucent. Reduce the heat to medium, and add the tomatoes to the pan. Cook the mixture, stirring frequently, for 4 more minutes.
2. Simmer the spices and seasonings: Stir in the tomato sauce, recao, Sazón, oregano, salt, pepper, bay leaf, olives, and capers. Bring the ingredients to a gentle simmer and then lower the heat to maintain the simmer—tiny bubbles should just barely break the surface of the liquid. Simmer for five minutes, uncovered.
3. Fold in the crabmeat and simmer: Add the crabmeat and water to the pan, and gently fold the meat into the tomato sauce. Avoid stirring too aggressively: you want to keep the crabmeat in lumps. Reduce the heat to medium-low, and cover the pan. Allow the salmorejo to simmer for 10 minutes without stirring.
4. Serve: Serve over steamed white rice, or atop fried plantain chips. Leftovers good for up to two days and you can also freeze the salmorejo for up to two months.
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