My Summer Workout Playlist

Sorry in advance for the Lorde obsession.

Overnight Iced White Tea with Lavender and Neem Honey

Reasons to Drink Tea from Self

Reasons to Drink Tea from Shape Magazine

There is nothing like brewing tea for me. I love it so much that people have gotten me a cast iron teapot that would last a lifetime because of my passion for it. I can’t wait for a new apartment so it can proudly sit on display. Have you guys ever seen a cast iron teapot? It gets better the more you use it because you are never supposed to wash it and it builds up this amazing flavor after years and years of use. Mine is a very pretty dragonfly one. Anyway, I got some lovely lavender the other day and I have been wanting to use it! This was a great floral, summery drink that I am sure you will love on ice. Overnight tea is no hassle and the flavors are smooth and concentrated. All you have to do is put the tea bags in water and steep overnight. Much like overnight oats, no?

Ingredients

2 teaspoons dried French blue lavender

8 white tea teabags or tea of your choice(Earl Grey would be great here as well)

1 tablespoon neem organic honey, or honey on hand

1 large glass bottle/ pitcher

Directions

Make sure your lavender and tea bags (strings trimmed off) are at the bottom of your glass container or pitcher. The night before, pour fresh cold water into the glass bottle. Stir in honey and let sit overnight. Drink all throughout the next day, on ice if desired.

xx

Summer Salad with Roasted Corn, Avocado, Black Beans and Tomato

Summer means put your ovens on as low as possible or even better, don’t put them on at all. This one is the best with roasted corn but if you feel like just popping in some fresh corn, no one would blame you. The lovely basil lemon vinaigrette is versatile, so you should make a huge batch of it for other salads for a quick, refreshing dressing. There is a lot of acidity due to the lemon juice and apple cider vinegar, which is my preference, but feel free to omit the vinegar or add a sweeter one like balsamic instead and more olive oil. This salad is a great source of plant based protein, and the combination keeps you full for hours. I have a habit of making this salad and keeping it for three or four days, mixed with some baby spinach at the last minute or with some gluten free pita bread. If you are planning to store this salad, add the avocado at the last minute as it will turn brown if you cut it up and add it before.

Ingredients for Salad

1 cup roasted corn (You can roast frozen corn by steaming it and adding a couple teaspoons of olive oil and putting it in a 350 degree oven for 10-15 minutes)

1 avocado, diced

1 cup diced tomato

1 tablespoon chopped fresh cilantro or 1 teaspoon dried cilantro

1 cup black or red kidney beans, washed 

Salt and peper, as desired

Nonfat feta, if desired or cheese of choice

Ingredients for Vinaigrette 

1/4 cup lemon juice

1/4 cup extra virgin olive oil

1/2 cup fresh basil, diced

2 teaspoons apple cider vinegar

Directions

Mix all ingredients well and top with vinaigrette.

xx

R

**For extra protein add cooked quinoa.

Watermelon Feta Mint Summer Salad

Salty sweet and refreshing.

Ingredients

2 cups chopped watermelon

2 tablespoons chopped fresh mint

1/4 cup nonfat or reduced fat feta

Pink himalayan salt, to taste

2 teaspoons lime juice

Directions

Assemble all ingredients in a bowl and let sit overnight so the flavors all infuse together.

xx

R

Steamed Shrimp with Simple Mango Salsa

Steamed shrimp with a sweet and spicy mango salsa on top. An easy, light summer meal that is a pinch to put together. Would be great with some grilled shrimp too.

 

Ingredients

8 or 10 jumbo shrimp, about a pound

1 ripe mango, cubed

1/4 cup thinly sliced red onion

1 teaspoon red pepper flakes, or more to taste

Juice of one lime, freshly squeezed

1 jalepeno, thinly sliced, to taste

Cilantro, to taste

Directions

Steam shrimp and set aside. I used a microwave steamer but you could use a bamboo one or whatever you have. In a separate bowl, add all ingredients except the lime juice. Top the mango salsa with lime juice and toss lightly. Serve with steamed shrimp.

 

xx

R

Happy light meals!

Eating Seasonably

Zucchini and Squash Frittata

This is a great source of vegetables, protein and frittatas are one of the easiest dishes to make. With a secret ingredient of nonfat Greek yogurt, people will wonder how you get your frittatas so fluffy and delicious!

Ingredients

5 egg whites

2 whole eggs

1/8 cup unsweetened almond milk or soy milk

1/2 zucchini cut into thin slices

1/2 squash cut into thin slices

1 tablespoon nonfat Greek plain yogurt

1/2 cup part skim mozzarella shredded or cut into chunks

2 tablespoons parmesan

1 tomato cut into thin slices

Salt

Pepper

Directions

Heat oven to 375 degrees.

Scramble the eggs with the egg whites and slowly pour the milk in. Whisk in the nonfat Greek yogurt and add the parmesan. Add the salt and pepper and pour the mixture into a glass pan. Layer the zucchini, squash and tomato slices into the frittata and dot with the mozzarella chunks or sprinkles. Put into the over and bake for 25 to 35 minutes until the mozzarella is melted and browned.

Great with a salad for dinner or lunch or for breakfast!

Happy frittata making!

Love, Reth

Balsamic Whole Wheat Orzo Pasta Salad with Tomatoes. Feta, Onion and Spinach

Pasta Salad.

Comforting, delicious.

A carb disaster.

Refined carbs, the ones found in white pastas, are not the best for you and you should try to limit them as much as you can. And now it is so easy to because you can buy whole wheat versions for you and even veggie versions that sneak in vegetables and promote health everywhere! Whole grains are saviors and luckily they are delicious to boot.

I will admit it, I was not a huge fan of whole wheat pasta when they first came to stores. They were grainy, and I had to learn to love the texture. But love it I did and now, they are even more delicious! They are in all grocery stores now and easy to incorporate into your diet. This is a great recipe to take to a BBQ, or to surprise someone with, and as always feel free to adapt this recipe to your tastes! I love the combination of these ingredients together!

Ingredients

Serves 4

1 cup whole wheat orzo

4 tablespoons balsamic vinegar

2 teaspoons olive oil

10 cherry tomatoes, cut in half

2 cups spinach

1/2 cup red onion, sliced

1/2 cup nonfat feta crumbles

Salt

Pepper

Directions

Boil orzo in water with the olive oil. Add spinach when you have three minutes of cooking time left. Mix well. Drain when tender according to package instructions. While the pasta is boiling, chop your onion, assemble a pan for your pasta to cool, and cut your tomatoes. After you drain your pasta, chill in the fridge for an hour. Take out chilled pasta with spinach and add tomatoes, balsamic, salt, pepper, and onion. Top with feta.

Mix well. Chill and let the flavors marinate overnight for an even better dish. Mix with 1 teaspoon olive oil before serving!

 

Hope you like it!

 

Reth

 

The Summer Frittata

I love frittatas.

They are protein, veggie packed, cheesy, great with a salad, bad carb free, and the quiche’s skinner sister with the new apartment in NYC, the new clothes, and the slammin’ Pilates toned body. Don’t get me wrong, I love quiche. But for a healthier option and without the oil laden crust of quiche, frittatas are easy, healthy, and delicious. Try this one for an amazing breakfast, lunch, or dinner, and I promise your friends will want you to make them brunch/linner always. And you don’t even have to say you got the idea from me! Take credit, you made it!

Ingredients

Serves 3 or 6 depending on your crowd and how hungry they are

2 eggs

5 egg whites

1/4 cup unsweetened almond milk/soymilk

1/4 cup part skim mozzarella shredded or cut into chunks, depending on your preference

1/3 teaspoon dried parsley or 4 fresh parsley sprigs

1/2 tablespoon plain greek yogurt

6 cherry tomatoes, cut in half

1 cup spinach

Salt

Pepper

Directions

Heat oven to 350 degrees.

In a circular baking dish (glass is best usually because it doesn’t stick) spray with a little bit of Pam or olive oil. Whisk the two whole eggs until well blended and then slowly pour in the egg whites, milk of choice and the tad bit of Greek yogurt for the extra something that makes people wonder your secret ingredient. Add spinach, tomatoes, salt, and pepper. Drop in cheese and stir one more time. Place in the center of your oven and bake for 25-35 minutes depending on your oven. Let cool for 10 minutes and slice into 6 wedges.

Enough for three people who are really hungry or six people who are kind of hungry. Great on arugula for a light dinner or lunch or on its own with a side of chocolate soymilk in the morning for a great way to start your day!

Let me know how you like it!

Healthy dishes and wishes!

Reth