• Healthy and Simple Snacks for Busy Days

    At FitClub24 we constantly talk about the importance of proper nutrition. Yesterday, Coach Sean Lewis talked about regimented nutrition and brieftly gave some examples of small meals rich in protein. Today, Coach Jenn shows 3 healthy and simple snacks recipes that you can try at home. These healthy recipes will surely satisfy your hunger!

    1. Tomato Poached Eggs

    One of my favourite things to do when I’m super busy and I need to prep some quick and yummy food for a snack or even a meal is to simmer a good protein source with tomato sauce. I learned this method of prepping eggs from my good Guatemalan friend Gessuri who eats this every morning with his refried beans.

    Tomato
    Ingredients:

    • 2 eggs
    • 3/4 cup Tomato sauce
    • Herbs (dill / cilantro / parsley)
    • Salt & Pepper

    Steps:

    1. Pour 3/4 cup of tomato sauce into a small pot or frying pan at med-high heat.
    2. Crack 2 eggs right into the tomato sauce.
    3. Sprinkle with a little salt & pepper. Wait for the sauce to start simmering.
    4. Twirl the pot around or spoon some sauce on top of the eggs to cook the top. Once the eggs are cooked the way you like (yolks not all cooked or cooked all the way through) sprinkle your favourite herb on top.

    This is a super fast snack or even a full meal if you add a nice salad and some quinoa or brown rice with it. I’ve also used this same preparation as a marinade/sauce with tuna, white fish, tofu, and chicken.

    2. Hard Boiled Eggs

    Every Sunday I make sure to do all my food prep. One of my weekly rituals is hard boil 6-8 eggs, peel them all up, and put them into a glass jar to keep them fresh longer. This is the easiest protein snack ever! Peeling hard boiled eggs can be annoying if you don’t know this little secret that I’m going to show you.

    Steps:

    1. Fill up a pot with cold water and place in 6-8 eggs or as many as you think you will need for 3-4 days.
    2. Bring to a boil and then lower the heat to a simmer for about 5 minutes. As soon as the eggs are finished, pour out the boiling water, take a spoon to crack all the eggs, and let the hot cracked eggs run in cold water for several minutes. Voila!
    3. Once the eggs are cool, peel them up quickly because by now the shell will basically slide right off. Store them in a tupperware or even better in a glass jar to keep them fresh longer.

    Every day grab 2 eggs. Eat them with some salt and pepper, salsa, or in some salad with oil and vinegar.

    3. Macro Salad

    For a little bit more of an adventure, here are some basics staples that I always have inside my kitchen:

    • Roasted sesame oil – amazing because it adds such an amazing aroma to salads or stir fry. If you’re ever at FitClub24 and smell this, it’s most likely me.
    • Apple cider vinegar – used for salad dressings and marinades.
    • Saurkrau
    • Wakame Seaweed (you can find these in health food stores or some supermarkets in the Asian section)

    I have a strange deep love for Sauerkraut and for Wakame Seaweed. Both food are great because they are considered “macrobiotic” food that have amazing health benefits for your digestive system. They also add a nice kick to salads and don’t go bad easily so you can keep them in the fridge or cupboard for a while.

    So let’s make a fun little macro salad! (this is really for those who are a bit more adventurous with their taste buds) With all the different ingredients combined this salad has a little bit of vinegary (kraut), salty (seaweed), fatty (avocado), and sweet (carrots/peppers).

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    Ingredients:

    • 1/3 cup of soaked Wakame seaweed
    • 1/3 cup Sauerkraut
    • 1 Tb Apple Cider Vinegar (or any type of vinegar you have)
    • 1 tsp Roasted Sesame oil
    • 1/4 medium Avocado

    Lots of Greens
    1/2 of a Carrot or Sweet bell peppers cut finely and add hard boiled eggs, tuna, or leftover protein from dinner if needed.

    Steps:

    1. Pour 1/4 cup dried Wakame seaweed into a bowl or plastic tupperware. Fill it up with water about double the amount of seaweed you have. Let it sit and it will turn from dried to expanded in just a few minutes. You can store any unused in the fridge.
    2. Place a 1/3 cup of sauerkraut and 1/3 cup of the soaked wakame seaweed into a bowl and mix it all up.
    3. Cut up 1/4 of a medium avocado and place cubes or slices of it in the bowl
    4. Add greens of your choice
    5. Add carrots or sweet bell peppers
    6. Add a protein you like: hard boiled eggs, leftover fish, chicken, tofu
    7. Drizzle over with your vinegar, sesame oil, salt, and pepper.

    Now enjoy these healthy and simple snacks!

    Jenn Doan.

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