SWASHBUCKLED! (S2E9): Ryan’s Life Hacks for Sweet Abs

What can we say, except…[You’re] Welcome! This week, we celebrate all foods Ryan Haringa, our favorite demi-god amongst men! He sings, he acts, he’s intelligent… Okay, mostly we’re just obsessed withi his perfect abs. Marie got her hands on Ryan’s meal plan, and this week she and Amanda are setting out to get a “Body by Ryan” by cooking the things he eats every day: ground turkey, spinach, bell peppers, and…Peanut M&Ms*?

*Peanut M&Ms not available at Trader Joe’s. Discover the answer to this dilemma and more, by watching now.


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Following a diet plan that called for rock solid abs meant that Amanda’s refrigerator was full of healthy ingredients. Unfortunately, it was stocked with the same items that Marie brought (thus the spite bag reference).

But with most reducing diets, when you deprive yourself and restrict calories, you usually start to crave high fat, high sugar and generally unhealthy foods…which you’ll see in action in this episode. We don’t know how Ryan does it! (must be those daily 6 MnM’s! and One Bars!

Ingredients featured in this week’s episode:

 

Couple notes about the meals we prepared:

  • The zoodles were great. When we make this again, we’ll use a leaner ground turkey. The additional fat adds a great mouthfeel and flavor, but we would use a little extra heart healthy olive oil instead.
  • When you make zoodle bowls, add the zucchini at the very end. The longer they cook, the more fluid they release and turn mushy. We suggest you add the zucchini and parmesan, then turn the burner off. Top with cheese and put in the broiler for a minimal amount of time. The zucchini will soften enough with the other hot foods in the pan and in the oven.
  • We added protein powder to our ice cream. It tasted pretty good, but didn’t last in the freezer. Not because we ate it all, but because it solidified to a point it was inedible. If you choose to do this, we suggest eating within the hour of making or enjoy as a milkshake.

zucchini noodles

Spinach, Bell Pepper & Turkey Zoodle Bake

  • Servings: 4
  • Difficulty: easy
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Recipe by Amanda Hibshman, RDN

Ingredients

  • 1 pound Ground Turkey
  • 1 Tbsp Olive Oil
  • 2 Enjoya Peppas
  • 1 Bag Spinach
  • Salt and Pepper 1/2 tsp each
  • 1 large or 2 medium zucchini
  • 1/4 cup Roasted Tomato Basil Hummus
  • 1/4 cup parmesan cheese
  • 1/4 Quattro formaggio cheese

Directions

  1. Over high heat add ground turkey. Add salt & pepper. Cook through. Remove and set aside. Drain turkey fat. While this is cooking, spiralize zucchini.
  2. In the same pan, add olive oil. Once hot, add in peppers and sauté for a few minutes. Once soft, add spinach and let cook for another minute. Add in hummus.
  3. At the last minute, turn off burner and stir in zucchini noodles and parmesan. Top with Quattro fromaggio cheese and place in the broiler (low) for a few minutes (watch closely).  Remove and top with parsley and serve.


6 mnm ice cream

High Protein Sundae with Exactly 6 Peanut MnMs

  • Servings: 3
  • Difficulty: easy
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Recipe by Amanda Hibshman, RDN

Ingredients

  • 1 1/2 cup full fat Vanilla Ice Cream
  • 2 Scoops Vanilla Protein Powder
  • 1/3 cup Chocolate Covered Peanuts
  • 6 Mnms
  • Chocolate Syrup

Directions

  1. Combine ice cream and protein powder in a blender and blend on high speed for 30 seconds. Turn on low and add chocolate covered peanuts and mnms.
  2. Transfer to individual bowls and top with chocolate syrup.


 

 

 

 

 

Rosemary Salmon with Balsamic Green Beans and Tomatoes

Rosemary-Salmon

My daughter can eat salmon any time, any where. For my last birthday, we were at Disneyland and had lunch at The Blue Bayou, a nice restaurant inside the Pirates of the Caribbean ride. Little Miss O orders salmon, of course. When it arrives, she grabs it off of her plate and hoofs it down in 2 minutes flat, and eats it just like it is a burrito.

Needless to say, salmon is probably the most popular dinner in the Fearless Flying Kitchen.  This is also the dish that means I will always have a rosemary plant growing somewhere at my house. I don’t know what my family would do if salmon just up-and-disappeared one day.

I have made other (very delicious) versions of salmon, some with pesto and tomatoes, others with a miso glaze, but the hubs always tells me that this very simple preparation is the best. And I would have to agree! it is easy, simple and delicious.

We usually alternate the veggie that gets served along side. This time, I decided to fancy up a bag of green beans with a little balsamic glaze and grape tomatoes.  In the past, I have also added some chunks of goat cheese, which is always a plus in my book.

Now, I don’t think you can talk about salmon without bringing up the different types you can purchase and their overall controversial nature.  (Didn’t know salmon was controversial?! Now you do!) These two articles (one from The Cleveland Clinic, the other from The Washington State Dept of Health) do a great job with taking the research that is out there and outlining the pro’s and con’s to consider when choosing between wild or farmed salmon. In a nutshell, farmed fish is more readily available, costs less, has slightly more omega-3’s, and to some (self included) it taste better. But it also has a bit more saturated fat and calories, and with that extra fat, it stores more pollutants and carcinogens (such as PCBs). Either type of salmon is not considered to be high in mercury, with farmed salmon being lower in mercury than wild. Regardless of which option you choose, salmon has a lot of health benefits, such as omega-3 fatty acids (great for your brain, eyes and heart and just keeping inflammation down in general) and it is a great source of muscle building protein. So, I would recommend including salmon in your healthy diet, try the wild first, and if that isn’t possible, farmed is fine…but keep it to a weekly meal as opposed to a daily occurrence.

Rosemary Salmon and Balsamic Green Beans

Getting this salmon party started!

Start by pre-heating your oven to 400 degrees, and then prep your salmon. I always purchase salmon that has the skin still on, but it really doesn’t matter what type you purchase. If you do purchase the “skin-on” salmon, just make sure you discard the skin prior to eating. Most of the salmon is already de-boned that you purchase from Trader Joe’s, but I have, on occasion, come across some tiny bones, so I always rub my finger across each fillet to make sure I can’t find any hard spots.

Prepare your baking sheet. You can place the fillets directly on the sheet, or if you want an easier clean-up, place fillets on top of foil or parchment paper. Pour a little drizzle of Olive Oil over each fillet, and rub in. Then sprinkle with fresh ground pepper and sea salt. As I previously said, I always have a rosemary plant (originally purchased in the Garden department of TJ’s) that I can go raid, but you can also purchase organic rosemary in a small package from the refrigerated section. Pop that bad boy in the oven for 15-18  minutes (depending on the size of the fillet). You’ll know it is finished if you insert a fork in the fillet and it flakes and will not appear “raw.” Know that there will be some carry-over cooking in the few minutes after it is removed from the oven, so if it is still slightly pink, that is ok. You will also notice that the white fat starts to appear on the top and sides of the filet.

While your salmon cooks, prepare your side items. For these green beans, I simple sautéed them in a little bit of Olive Oil for a few minutes, then added tomatoes and the Balsamic glaze. If you are following a low-carb diet, then your dinner would be done at this point. If you are a member of my family, you love your carbs, so we always have microwave brown rice in the freezer to serve alongside meals like this. Easy peasy.

Voila! Gourmet dinner that will impress, with minimal effort!

Rosemary Salmon

  • Servings: 2
  • Difficulty: easy
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Ingredients:

  • 2 Salmon Filets
  • 2 tsp Olive Oil
  • 1 Tbsp Rosemary, chopped fine
  • Sea Salt, to taste
  • Fresh Ground Pepper, to taste

Directions:

Pre-heat oven to 400 degrees. Place salmon filets on a baking sheet, skin side down (if there is skin). Run finger along the meat to make sure no bones are present. Drizzle a tsp of olive oil on each filet. Then adorn with rosemary, salt and pepper. Place in oven for 15-18 minutes, or until it no longer appears pink and “raw” on the inside. Remove from oven and let rest for about 3-5 minutes before serving.

Balsamic Green Beans and Tomatoes

  • Servings: 4
  • Difficulty: easy
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Ingredients:

  • 1 Bag of Organic Green Beans
  • 1 tsp Olive Oil
  • Handful of cherry tomatoes
  • 1 Tbsp (approx) Balsamic Glaze

Directions:

Add a small amount of olive oil to a skillet and turn heat to medium-high. When hot, add green beans and sauté until they start to soften. Throw in cherry tomatoes and a squirt of balsamic glaze. Continue to cook for about 5 minutes, until tomatoes just barely start to break down. Add more or less balsamic glaze to taste.