Summer Cucumber Salsa
Ingredients
3 medium-large cucumbers
3 small-medium tomatoes
1 green bell pepper
1/2 cup red onion
2 jalapeno peppers
2 Tbsp minced cilantro
2 Tbsp minced fresh dill
3 squeezes of lime juice (either from wedges or a lime-bottle)
Directions
(20 minute prep-time is for chopping up all the ingredients.)
Peel cucumber (if desired- you can leave the peel on if you prefer- I usually do, or at least leave some of it).
Remove seeds from cucumber and discard, and chop remaining cucumber flesh into small pieces.Remove seeds from tomatoes and discard.
Chop remaining flesh into small pieces.Remove seeds from bell pepper and discard.
Chop bell pepper into small pieces.Remove seeds from jalapeno peppers and chop into very small pieces (or mince).
Chop red onion into small pieces.
Mince cilantro and dill.Combine all chopped veggies in a large bowl.
Add cilantro and dill and mix together well. A
dd a few squeezes of lime juice and mix together again. Serve with your choice of tortilla chips (not included in nutritional information). I use baked chips to make the recipe a little more healthy.
I've found this salsa tastes great on baked "Scoops" chips, or corn tortilla chips with the "hint of lime" flavor.
It especially worked well when I served it with Mango-Peach baked fruit chips!
Servings: 6
Nutritional Info
Fat: 0.5g
Carbohydrates: 9.8g
Calories: 44.4
Protein: 2.0g
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Showing posts with label salsa. Show all posts
Showing posts with label salsa. Show all posts
Thursday, July 23, 2009
Saturday, June 20, 2009
Coach Nicole's Mini Vegetable Frittatas
Coach Nicole's Mini Vegetable Frittatas
Make this ahead of time and then refrigerate for a quick, protein-packed breakfast that's also portion-controlled. Top with salsa (optional) and serve with toast for a complete meal. You can swap red peppers for tomatoes, feta for the goat cheese and spinach for the broccoli. You really can't go wrong!
Ingredients:
5 eggs2 T low-fat milk
1 c diced tomato
2 oz goat cheese, crumbled
2 c chopped broccoli, fresh (or frozen and thawed)
salt and pepper to taste
Directions:
Mix eggs and milk in a bowl. Add crumbled goat cheese and chopped vegetables. Season with salt and pepper.
Spoon mixture into muffin tins coated with cooking spray.
Bake at 350 degrees for about 15 minutes or until "set" and golden on top.
You can refrigerate and reheat these in the microwave for a quick meal or snack. Microwave on high for approximately 30 seconds. Serve warm.
Makes 9 "mini" frittatas.
Nutrition: (for one frittata)
Calories: 71.3
Total Fat: 4.0 g
Cholesterol: 107.0 mg
Sodium: 88.6 mg
Total Carbs: 3.9 g
Dietary Fiber: 1.4 g
Protein: 5.3 g
Friday, June 5, 2009
Dancing, dancing, DANCING Machine...Yeah baby!
Two-stepping may add fun to aerobic workouts, studies show
By Serena Gordon,HealthDay Reporter
www.sparkspeople.com
FRIDAY, June 5 (HealthDay News) -- One reason many people don't stick with exercise is that it's often not that interesting. But what if you could dance your way to improved health?
Two new studies suggest that you just might be able to do that.
Presented recently at the American College of Sports Medicine meeting in Seattle, one study found that salsa dancing could improve cardiovascular fitness, and the other found that less vigorous ballroom dances such as the fox trot or tango -- although not as much of a workout as salsa -- can add 2,000 steps or so to a person's daily walking total.
"Learning to dance can be a fun, social, local and friendly way to enjoy low-intensity physical activity and skill learning," said the author of the second study, Stephen Cobley, a senior lecturer in skill acquisition and sport/exercise psychology at Leeds Metropolitan University in the United Kingdom.
Dancing, or at least watching dancing on TV, has soared in popularity recently. In the United States, "Dancing with the Stars" draws a significant audience each week, and its British counterpart, "Strictly Come Dancing," has more than 8 million viewers, according to Cobley.
Because this show was drawing so many viewers in the U.K., Cobley and his colleagues thought to capitalize on its popularity and conducted a study by offering a 12-week series of introductory ballroom dancing lessons to a group of sedentary adults.
The average age of the 27 study participants was 53, and most -- 22 -- were women. The once-a-week, two-hour classes were led by an instructor and included dances such as the tango, fox trot and cha-cha.
The classes replaced what was usually sedentary time for the participants and added about 2,000 steps to their daily total, the researchers said. Experts recommend 10,000 steps a day for good health.
"Ten thousand steps per day is the recommendation, but how many seniors are getting that?" asked sports and lifestyle nutritionist Molly Kimball, from the Ochsner Health System in New Orleans. "Two thousand steps is still good, and every little bit helps."
But, she said, different dances, such as the salsa, would provide a much greater aerobic workout.
Salsa was the focus of the other study, in which Italian researchers measured heart rate and oxygen consumption in dancers who were doing a typical salsa during lessons, salsa dancing at a night club or doing a group dance called rueda de casino.
The study included 11 pairs of dancers who were, on average, 36 years old. Maximum heart rate increased between 58 and 75 percent for those doing any of the three dances, and oxygen consumption went up between 41 percent and 56 percent, depending on the dance. Nightclub salsa dancing appeared to be the most aerobic of the three dances, though all increased heart rate and oxygen consumption, the study found.
"Salsa is a spirited dance," study author Gian Pietro Emerenziani, from the University of the Studies of Rome, in Italy, said in a statement. "With this form of dance, you are clearly getting a workout. All three types of salsa in our study, practiced frequently, will have a positive impact on health and fitness."
And dancing has other things going for it, fitness-wise.
"With dancing, you don't necessarily have to go to the gym, you don't have to run in the heat, but you're still benefiting," Kimball said. The trick, however, is to make sure you're not swapping dancing for a higher-intensity exercise, she said.
She suggests that new dancers check their heart rate while dancing to make sure they're getting the same workout they got from a spinning class or a run.
Another caveat, she said, is to make sure you don't negate the benefits of all your two-stepping by having high-calorie drinks or snacks while you're out sashaying the night away.
By Serena Gordon,HealthDay Reporter
www.sparkspeople.com
FRIDAY, June 5 (HealthDay News) -- One reason many people don't stick with exercise is that it's often not that interesting. But what if you could dance your way to improved health?
Two new studies suggest that you just might be able to do that.
Presented recently at the American College of Sports Medicine meeting in Seattle, one study found that salsa dancing could improve cardiovascular fitness, and the other found that less vigorous ballroom dances such as the fox trot or tango -- although not as much of a workout as salsa -- can add 2,000 steps or so to a person's daily walking total.
"Learning to dance can be a fun, social, local and friendly way to enjoy low-intensity physical activity and skill learning," said the author of the second study, Stephen Cobley, a senior lecturer in skill acquisition and sport/exercise psychology at Leeds Metropolitan University in the United Kingdom.
Dancing, or at least watching dancing on TV, has soared in popularity recently. In the United States, "Dancing with the Stars" draws a significant audience each week, and its British counterpart, "Strictly Come Dancing," has more than 8 million viewers, according to Cobley.
Because this show was drawing so many viewers in the U.K., Cobley and his colleagues thought to capitalize on its popularity and conducted a study by offering a 12-week series of introductory ballroom dancing lessons to a group of sedentary adults.
The average age of the 27 study participants was 53, and most -- 22 -- were women. The once-a-week, two-hour classes were led by an instructor and included dances such as the tango, fox trot and cha-cha.
The classes replaced what was usually sedentary time for the participants and added about 2,000 steps to their daily total, the researchers said. Experts recommend 10,000 steps a day for good health.
"Ten thousand steps per day is the recommendation, but how many seniors are getting that?" asked sports and lifestyle nutritionist Molly Kimball, from the Ochsner Health System in New Orleans. "Two thousand steps is still good, and every little bit helps."
But, she said, different dances, such as the salsa, would provide a much greater aerobic workout.
Salsa was the focus of the other study, in which Italian researchers measured heart rate and oxygen consumption in dancers who were doing a typical salsa during lessons, salsa dancing at a night club or doing a group dance called rueda de casino.
The study included 11 pairs of dancers who were, on average, 36 years old. Maximum heart rate increased between 58 and 75 percent for those doing any of the three dances, and oxygen consumption went up between 41 percent and 56 percent, depending on the dance. Nightclub salsa dancing appeared to be the most aerobic of the three dances, though all increased heart rate and oxygen consumption, the study found.
"Salsa is a spirited dance," study author Gian Pietro Emerenziani, from the University of the Studies of Rome, in Italy, said in a statement. "With this form of dance, you are clearly getting a workout. All three types of salsa in our study, practiced frequently, will have a positive impact on health and fitness."
And dancing has other things going for it, fitness-wise.
"With dancing, you don't necessarily have to go to the gym, you don't have to run in the heat, but you're still benefiting," Kimball said. The trick, however, is to make sure you're not swapping dancing for a higher-intensity exercise, she said.
She suggests that new dancers check their heart rate while dancing to make sure they're getting the same workout they got from a spinning class or a run.
Another caveat, she said, is to make sure you don't negate the benefits of all your two-stepping by having high-calorie drinks or snacks while you're out sashaying the night away.
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