Garlic Herb Crusted Salmon and Coconut Curry Cauliflower Recipe

Chef Jose’s Corner!

It’s Tuesday and we’re back with another edition of Chef Jose’s Corner. We took a rest week last week, but Chef Jose has whipped up a tasty one for us this week! Today’s recipe is for Garlic Herb Crusted Salmon and Coconut Curry Cauliflower. 

GARLIC HERB CRUSTED SALMON

4 Wild Caught Salmon Fillets
1 TBSP Salt
1 TBSP Black Pepper
No Salt Added Garlic Herb Seasoning
1 lemon, cut into 8 wedges
Extra Virgin Olive Oil

1. Season Salmon on both sides with salt and pepper.
2. Season heavy with garlic herb seasoning. The seasoning will form a crust when pan frying.
3. Heat oil in medium - large saucepan and place the salmon in oil.

4. Cook for 4 min on each side or until your desired temperature is reached.

COCONUT CURRY CAULIFLOWER

3 pounds Cauliflower, cleaned and chopped
1/2 onion, chopped
2 tsp chopped garlic
1 can Coconut milk
2 tsp Turmeric
1 tsp cumin
3 tsp Red Curry Powder
Salt and Pepper to taste

1. Parboil the Cauliflower, onion, garlic, and turmeric in enough water to barely cover the cauliflower.

2. When the cauliflower begins to soften, drain the water and return the cauliflower to the heat.

3. Add the coconut milk, cumin, and curry powder. Season with salt and pepper to taste.

4. Cook an additional 10 minutes, stirring occasionally to yield a creamy, delicious side dish for your salmon.

Enjoy!

Jose Martinez is the Head Chef at Woodward Academy North Campus, Boot Camp rock star and recent Paleo convert. Jose will be sharing his tasty creations on a regular basis, so check back often for more delicious meals!

15-Day SWING into SUMMER CHALLENGE

Smugs Fitness 15-Day Swing into Summer Challenge

Summer is right around the corner and there’s no better time to prime our bodies for all the sun and fun. Kettlebells travel well and are extremely versatile tool for building a stronger, healthier body. We’re going to use just one movement for this challenge, The Russian Kettlebell Swing.

The challenge is simple and there are three different levels you can choose from for participation depending on your fitness level, time availability, and fitness goals.

Level 1:  50 Russian Kettlebell Swings per day – 750 Swings in 15 days!

Level 2:  100 Russian Kettlebell Swings per day – 1500 Swings in 15 days!

Level 3:  200 Russian Kettlebell Swings per day – 3000 Swings in 15 days!

 

THE DETAILS

Over the next 15 days (May 5 – May 19), complete the required number of Russian Kettlebell Swings for the level you have selected. Choose a kettlebell weight that will challenge you, make you work hard, and help you get stronger. There are no awards for completing this challenge, but the rewards your body will reap include increased grip strength, a tighter, more toned midsection, and a stronger posterior chain. Hesitant to join us? Just think about how strong your bottom will look in that swimsuit this summer!

ACCOUNTABILITY

To keep the challenge open to all and maintain accountability for everyone that participates, tweet us when you complete your swings each day (@Smugsfitness) and include the weight of your kettlebell, the number of swings completed and use #SFswingintosummer so we can track everyone’s results. Feel free to tweet pictures of you swinging the bell too!

Not on Twitter? No problem, chime in on our Facebook page www.facebook.com/smugsfitness and post your daily totals there. 

Spread the word and get your friends and family involved! We could all use a little extra swinging as we head into summer! Good luck!

Albondigas, Cabbage and Chayote, Oh my!...Must be Chef Jose's Corner!

Chef Jose’s Corner #4 - 04.22.2014

It’s Tuesday and we’re back with another edition of Chef Jose’s Corner. Today’s recipe is for Flattened Turkey Meatballs (Albondigas de Pavo Molido), Cabbage in Salsa de Sofrito) and Poached Chayotes. 

ALBONDIGAS de PAVO MOLIDO

(Flattened Turkey Meatballs)

1 pound Lean Ground Turkey

1 TBSP Garlic powder

1 TBSP Onion Powder

1 tsp Salt

1 tsp Black Pepper

2 TBSP Extra Virgin Olive Oil

1.     Combine all the ingredients except the EVOO and mix well.

2.     Form into balls and flatten like mini hamburger sliders

3.     Heat 2 TBSP EVOO in a pan.

4.     Sear the meatballs until they have a good, slightly dark color on both sides, then remove from heat and set aside. They will not be cooked thoroughly at this point.

CABBAGE in SALSA de SOFRITO

1 TBSP Garlic, minced

1 Onion, chopped

1 Bell Pepper, Chopped

2 Roma tomatoes

1 bunch Cilantro

2 Chipotle Chiles in adobo sauce

½ Cup Low Sodium Chicken stock or water

½ head of Cabbage, shredded

1.     Sauté garlic, onion, bell pepper, tomato, cilantro, and chipotle peppers in a pan until soft.

2.     Place the sautéed vegetables in a blender and add the Chicken Stock.

3.     Add the shredded cabbage to the pan you used to sauté the vegetables and add half the sauce from the blender.  Cook for 10 minutes.

4.     Place the meatballs in the pan with the cabbage and sauce. Cover and simmer for 10 minutes.

5.     Using a thermometer, check the meatballs and stop cooking when the temperature reads 165 (F) for 15 seconds.

6.     Use the extra sauce to top the meatballs or as a side dipping sauce.

POACHED CHAYOTE-MERLITON-WHISKIL

2 Chayotes, peeled with gloves on and cut into thick slices

2 cups Low sodium Chicken broth

1 TBSP Salt

1 TBSP Garlic, minced

½ Onion, minced

1.     Add Low Sodium Chicken Broth to medium sauce pan along with salt, garlic, and onion.

2.     Peel the Chayote and cut into thick slices.

3.     Add the Chayote to boiling broth then reduce to a simmer and cook for 10 to 15 minutes.

4.     The Chayote is fully cooked when it can be punctured easily with a fork.

Enjoy!

Jose Martinez is the Head Chef at Woodward Academy North Campus, Boot Camp rock star and recent Paleo convert. Jose will be sharing his tasty creations on a regular basis, so check back often for more delicious meals!

Chef Jose's Corner #3 - 04/15/2014

Stir Fry Vegetables, Teriyaki Chicken, Spaghetti Squash "Noodles"

It’s Tuesday and Chef Jose is back with another edition of Chef Jose’s Corner. Today, Chef Jose shares a recipe for Stir Fry Teriyaki Chicken and Vegetables served with Spaghetti Squash "Noodles"

 

SPAGHETTI SQUASH “NOODLES”

2 Spaghetti Squash

3 TBSP Extra Virgin Olive Oil

1 TBSP Garlic Salt

2 tsp Black Pepper

 

1.     Preheat oven to 350 (F)

2.     Cut both ends of spaghetti squash and split down the middle. Remove the seeds.

3.     Line a cookie sheet with foil, place Spaghetti Squash skin side down on the foil.

4.     Dust with garlic salt, black pepper and drizzle with olive oil.

5.     Turn the spaghetti squash skin side up and place in the preheated oven for 30- 45 min. Once it is cooked, the skin will cave if you apply pressure.

6.     Let the Spaghetti Squash cool for 5-10 min until you can touch it without getting burned. Using a fork, scrape the inside of the squash to yield stringy “noodles”.

*Note: Once the “noodles” are made, they can be vacuumed sealed and frozen for up to 6 months. They can be used in a variety of pasta/noodle dishes.

 

STIR FRY VEGETABLES

1 TBSP Extra Virgin Olive Oil or Sesame Oil if allowed

2 tsp minced garlic

1 pound Bok Choy, bottoms cut at the tip, chopped

3 Carrots, peeled, cut on bias

10 oz. Mushrooms, sliced

1 bunch Green Onion, ends cut and washed. Cut on bias

Salt and Pepper to taste

 

1.     Heat EVOO on medium heat in a sauté pan or wok (preferred).

2.     Sauté the garlic until fragrant. Add carrots and green onions cook for 3 minutes.

3.     Add the mushrooms and bok choy

4.     Season with salt and pepper to taste, the bok choy will reduce in size by half.

 

TERIYAKI CHICKEN

1 pound chicken thighs or breast, Skin on

Marinade

½ cup Tamari or Gluten Free Soy Sauce

¼ cup fresh squeezed juice from an orange.

1 TBSP Fresh Garlic

1 TBSP Fresh Ginger

1 TBSP Honey

 

1.     Combine all marinade ingredients place chicken in the marinade overnight or for at least one hour.

2.     Preheat a grill and grill chicken until the internal temperature reaches 165 (F) for 15 sec.

3.     If you do not have a grill, heat a sauté pan with 2 tsp of Extra Virgin Olive Oil and sauté chicken until the same temperature is reached.

Enjoy!

Jose Martinez is the Head Chef at Woodward Academy North Campus, Boot Camp rock star and recent Paleo convert. Jose will be sharing his tasty creations on a regular basis, so check back often for more delicious meals!

 

04/08/2014 - Chef Jose's Corner Returns!

Chef Jose’s Corner #2

It’s Tuesday! Time for another tasty recipe from Chef Jose! Today, in Chef Jose’s Corner, is a tasty, yet simple recipe for Meatball Vegetable Soup. You can make a large batch and freeze the leftovers for a night when you are too busy to cook. The recipe as written serves up to 10, so there should be plenty to freeze!

Meatballs

1 ½ pounds Grass Fed Ground Beef, Ground Pork, or half and half

1 TBSP Garlic powder

1 TBSP Onion powder

1 TBSP Salt

1 TBSP Pepper

1.     Combine ground meat with garlic powder, onion powder, salt, and pepper.

2.     Form into small, uniform sized meatballs. To assist in uniformity, you can use a small ice cream scoop size 16 or 18. If you don’t have one, measure with your fingers or a small spoon.

3.     Set aside.

Veggie Soup

1 TBSP Extra Virgin Olive Oil

1 Onion, diced

2 Yellow Squash, diced

1 Sweet Potato, peeled and diced

1 Zucchini, diced

2 Carrots, diced

2 Celery stalks, diced

2 TBSP Chili powder

2 TBSP Cumin

1 TBSP Smoked Paprika

1 tsp Cayenne pepper

4 Quarts vegetable stock or beef stock for meatier flavor

Salt and Pepper, to taste

2 Green Onions, cut bias

 

1.     Sauté the onion, celery, and carrots in a large stockpot, until onion is translucent

2.     Add the rest of vegetables and seasonings, continue to sauté

3.     Add the stock and allow to boil, once it boils add the uncooked meatballs, you set aside earlier

4.     Let the soup simmer until the sweet potato and meatballs are fully cooked approx. 35-40 min.

5.     Season with salt and pepper to taste

6.     Garnish with freshly cut green onions


Jose Martinez is the Head Chef at Woodward Academy North Campus, Boot Camp rock star and recent Paleo convert. Jose will be sharing his tasty creations on a regular basis, so check back often for more delicious meals!

04/01/2014 - Welcome to Chef Jose's Corner!

Chef Jose’s Corner has arrived!

In the first installment of Chef Jose’s Corner, Jose shares his recipe for Chipotle Marinated Fish (Turbot or other lean white fish), Braised Garlicky Brussels Sprouts, and Sweet Potato Hash. 

Chipotle Marinated Fish

Ingredients:

½ Red onion

3-4 TBSP Extra Virgin Olive oil

1 Lemon

2 Garlic cloves

2-3 Chipotles in adobo sauce seeds removed and chopped (leave seeds in for extra spicy)

1 tsp each Salt and Pepper

1 pound Turbot or any lean White fish

Instructions:

1.     Mix onion, EVOO, Garlic, Lemon, and Chipotle in a small bowl, season to taste with salt and pepper

2.     Add the Raw Turbo and let marinate overnight.

3.     Grill until internal temperature reaches 145 degrees (F) for 15 seconds or until the fish begins to flake.

Braised Garlicky Brussels Sprouts

Ingredients:

1 TBSP Extra Virgin Olive Oil

1 pound Brussels Sprouts, Cleaned and rinsed

2 tsp Garlic

¼ cup Water

Instructions:

1.     Using a sauté pan with a lid, pour olive oil into pan and heat on medium heat

2.     Once hot add garlic and Brussel Sprouts sauté for 2 min

3.     Add water, Cover pan and turn to low heat for additional 8 minutes

4.     The water will cook out and the Brussels Sprouts will get a charred look, they are finished when fork tender.

Sweet Potato Hash

Ingredients

1-2 TBSP Extra Virgin Olive Oil

3 Sweet Potatoes

1 tsp each Salt and Pepper

Directions

1.     Peel Sweet potato and grate.

2.     Heat EVOO in a sauté pan and add grated potatoes. Be sure to stack the grated potato like a pancake, season with salt and pepper.

3.     Cook for 3 minutes, then flip and cook for another 3 minutes.

ENJOY!

Jose is the Head Chef at Woodward Academy North Campus, Boot Camp rock star and recent Paleo convert. Jose will be sharing his tasty creations on a regular basis, so check back often for more delicious meals!

Upcoming Events, Races, and Other Fun - Spring 2014

Upcoming Events Spring 2014

After the weather we have had the last few weeks, it finally looks like Spring is on it’s way! The arrival of spring means festivals, races, and baseball! At Smugs Fitness, there are plenty of events we’ll be participating in this spring and hope to see many of you there. Here is a listing of some events to check out and participate in this spring!

Sunday March 23, 2014

Publix Georgia Marathon and Half Marathon

7:00 AM Start beginning in Centennial Olympic Park and winding through most of Atlanta. It’s a great race with spectators everywhere! If you aren’t already registered, you can register HERE. For more details about the race, please visit the race website http://www.georgiamarathon.com/. Hope to see you running (wearing your Smugs Fitness Tshirt) or cheering (wearing your Smugs Fitness Tshirt)!

Saturday March 29, 2014

Canine Companions for Independence’s DogFest Walk ’n Roll

Barrett Park Outdoor Program Hotshot, Susan Gordon is a team captain and would love to see many of you join her squad. DogFest begins at 8:30 AM with check-in followed by the opening ceremony at 9:15. The walk will kick off immediately following the opening ceremony. DogFest will be held at First Baptist Church Atlanta. For more information about the event, please visit their website http://www.cci.org/dogfestAtlanta. You can also get updated info by following the DogFest on Facebook (DogFest Atlanta) and Twitter (@ATL_CCIDogFest).

Friday April 4, 2014

GoRuck Challenge Atlanta

The Challenge starts at 9:00 PM and will likely finish up sometime in the wee hours of the morning.

8-10 hours covering 15-20 miles while carrying a ruck full of bricks….what more can I say? It’s a great team event and one that will be awesome in Atlanta given our knowledge of the terrain. Get some friends together, sign up and get after it!

Register for the GORUCK CHALLENGE.

Saturday April 12, 2014

City of Hapeville Spring into Action Festival

The 5K Run/Walk starts at 8:00 AM.   Click to register for the race!

To view the race route, CLICK HERE!

Sunday April 27, 2014

20th Annual Lauren’s Run and CURE Childhood Cancer Picnic

Lauren’s Run is the annual fundraiser for CURE and offers plenty of race options for runners of all levels (10K, 5K, 2K Run/Walk, and Tot Trot). The 10K and 5K races start at 8:00 AM.

Lauren's Run is a Peachtree qualifier!

Click to register for the race and for additional details.

Saturday May 3, 2014(Smugs Fitness Sponsored Event!)

Tri-Cities Annual 10K Run and 5K Walk/Run

Winding through Historic College Park both the 5K and 10K routes offer rolling hills and plenty of scenery. Sign up, put on your Smugs Fitness T-shirt, and join us for a great race benefitting the Main Street Academy. The 5K and 10K start at 8:00 AM.

CLICK HERE for registration and race information.

As we continue to progress through race and festival season, check back for more race updates and a new list of events!

DogFest 2014!

Here's a preview of one of the upcoming events this Spring in which many our Smugs Fitness athletes will be participating. A full list of events will be posted early in March. 

Saturday March 29, 2014

Canine Companions for Independence’s DogFest Walk ’n Roll

Barrett Park Outdoor Program Hotshot, Susan Gordon is a team captain and would love to see many of you join her squad. DogFest begins at 8:30 AM with check-in followed by the opening ceremony at 9:15. The walk will kick off immediately following the opening ceremony. DogFest will be held at First Baptist Church Atlanta. For more information about the event, please visit their website http://www.cci.org/dogfestAtlanta.

You can also get updated information by liking the DogFest on Facebook (DogFest Atlanta) and following the DogFest on Twitter (@ATL_CCIDogFest).

Come one, come all, human or dog!

02/01/2014 - "Flexuary" Challenge

February = “Flexuary”

As we welcome in the month of February with a break from the winter weather (in the southeast) followed by a day filled with food, football and commercials, I wanted to take a moment to introduce you to the “Flexuary Challenge.” Beneath the “Daily Workout” each day, you will see a suggested flexibility/mobility task along with some ideas (videos, images, etc.) for how to improve your mobility in the suggested area. In addition to completing the suggested flexibility work for the day, I also recommend spending an extended amount of time once per week working on your flexibility and mobility by practicing yoga, getting a massage, or visiting your preferred mobility voodoo doctor (chiropractor, ART specialist, Graston specialist, etc.).

Here are three “tools” that will help you on your flexibility quest this month. Don’t worry…if you don’t have them, they are not essential, but highly recommended!

-Foam Roller:  An essential tool for working on your soft tissue. Foam rolling improves muscle recovery and increases your flexibility!

-Lacrosse Ball:  You can find these anywhere! Never leave home without one!

-Stretching Straps:  If you have stretching straps, they are great for helping add resistance to your stretch. If you’re in a pinch, a towel or t-shirt can also work great!

I hope you enjoy this month's challenge and hope you experience all the benefits of getting “Flexier” this month! Who knows? Maybe by the end of the month, you’ll be flexible enough to star in the next Volvo Commercial! Van Damme who?

01/28/2014- Goals Update #1!

If you read my blog post on goals from a few weeks back you know I set 3 fitness/health goals for myself for 2014 (if you missed it, here’s it is!).

Here’s a quick update on how things are progressing.

GOAL #1:  Run 100 Days.

7 runs completed, which includes the first race in the 2014 Greenville Dirt Seriesthis past weekend. 28 days in, 7 runs completed means I need to pick up the pace a little to reach my goal.

GOAL #2:  Win my age group in the 2014 Greenville Dirt Series.

I came in first place overall in Saturday’s 8K trail race with a time of 33:42. The next race is April 19 2014, so I am currently leading my age group and overall. It’s early in the series, so I am continuing to set my sights on my age group.

GOAL #3:  Go 90 days without any alcoholic beverages.

I am 22 days into my goal and feeling great! Here are a few observations:

1.     I am drinking much more hot tea at night to help calm the body before bed.

2.     My recovery and performance seem to be improving, but it’s hard to tell for sure. I’ll need a little more time and few more tough workouts to accurately rate my recovery. In general, I feel awesome and have been sleeping better…when Lilly lets us!

3.     Going out to a bar or out to dinner without ordering a beverage is strange. Servers seem surprised when someone at the table doesn’t order a drink when everyone else at the table orders one. I also perceive that many servers I have encountered do not give you the same level of service as they do when folks order drinks. Perhaps this is because the bill will be lower and thus affect the amount tipped? Is there any truth to this or merely perception? Any servers out there care to chime in and lend some insight?

4.     No drinking at dinner = Money saved! 

How are you goals going? Sticking to them? Making progress? Chime in on Facebook or post your comments..

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