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Nutrition Made Tasty!

Seaweed: The Ocean’s Superfood

January 19, 2016 · by fitdudefood ·

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Seaweed

Seaweed.  It truly is the ocean’s superfood, and a mighty tasty one at that.  Thousands of varieties of seaweed grow in the earth’s oceans and lakes, but only a few varieties are edible by man.  Those edible varieties contain much higher levels of healthy minerals and amino acids than land vegetables.  Plus, there’s an inherent saltiness and umami (fifth savory taste sensation) that adds a nice kick to any meal.  It provides iodine for the thyroid, lowers the bad LDL cholesterol, and has antiviral and anticancer properties along with lessening blood clots.  Pretty awesome, right?

Here’s a tasty seaweed salad recipe you can add to any meal any time of day! It’s from Food.com.  You’ll thank me when you try it!

Seaweed Salad
 
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Prep time
10 mins
Total time
10 mins
 
Ingredients
  • 3⁄4 ounce dried wakame seaweed (whole or cut)
  • 3 tablespoons rice vinegar (not seasoned)
  • 3 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon sugar
  • red pepper flakes
  • 1 teaspoon finely grated ginger
  • 1⁄2 teaspoon minced garlic
  • 2 scallions, thinly sliced
  • 1⁄4 cup shredded carrot
  • 2 tablespoons chopped fresh cilantro
  • 1 tablespoon sesame seeds, toasted
Instructions
  1. Soak seaweed in warm water to cover, 5 minutes.
  2. Drain, rinse then squeeze out excess water.
  3. If wakame is uncut, cut into ½-inch-wide strips.
  4. Stir together vinegar, soy sauce, sesame oil, sugar, pepper flakes, ginger, and garlic in a bowl until sugar is dissolved.
  5. Add the seaweed, scallions, carrots, and cilantro, tossing to combine well.
  6. Sprinkle salad with sesame seeds.
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Low Carb Zucchini Pasta

November 23, 2014 · by fitdudefood ·

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Low Carb Zucchini Pasta

Low Carb Zucchini Pasta

Spaghetti is my favorite meal, no question.  I love pasta and I love tomato sauce…just the whole experience makes me a happy man!

A couple of years ago I bought this contraption called a spiralizer with the promise of turning vegetables, not my favorite things, into spaghetti – my favorite thing!  That’s an easy YES, right?  Problem is, it sat on my shelf all this time.

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Well, no longer!  I gave it a whirl today, and check out what I made!  It was easy, took about 30 minutes total, and so delicious!

I started by turning the zucchini into pasta using the spiralizer.  That was the most fun part!

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Next I sautéed the low carb zucchini pasta with some olive oil and a few herbs & spices.

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I then sautéed some chicken breast and I heated up some Engine 2 pasta sauce since I didn’t feel like making pasta sauce from scratch today.  It’s extremely healthy sauce with no sugar added at all!

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I put it all together, and there you have it! Super simple, totally indulgent, and totally healthy! Yay!

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Low Carb Zucchini Pasta
 
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Prep time
5 mins
Cook time
20 mins
Total time
25 mins
 
A healthy delicious solution for any pasta craving!
Recipe type: Italian
Serves: 1 serving
Ingredients
  • 3 zucchini
  • ½ jar Engine 2 pasta sauce
  • 1 8oz chicken breast
  • olive oil
  • basil
  • pepper
  • Himalayan sea salt
Instructions
  1. spiral the zucchini using a spiralizer tool
  2. saute zucchini with some olive oil, basil, pepper, and salt
  3. saute chicken breast, dice into pieces
  4. heat sauce
  5. mix together and enjoy!
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Healthy Cranberry Sauce

November 10, 2014 · by fitdudefood ·

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cranberry sauce

Healthy cranberry sauce

Want to enjoy the holidays and your indulgences, but leave the guilt at home?  Last year around the holidays I was doing a special cleanse and had a very limited nutrition plan, and cranberries were the only fruit I could eat, ironically.  So I found this awesome sugar free healthy cranberry sauce recipe on recipes.steviva.com and it tasted awesome!  I thought I had posted it last year but apparently not, so here it is now for you to enjoy for the holidays!

Healthy Cranberry Sauce
 
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Prep time
2 mins
Cook time
15 mins
Total time
17 mins
 
sugar free cranberry sauce
Author: recipes.steviva.com
Recipe type: side dish
Cuisine: holiday
Ingredients
  • 4 cups fresh cranberries
  • 2 cups water
  • 1/16 tspn stevia
  • 2 tablespoons orange zest
Instructions
  1. Fine grate orange peel and set aside.
  2. Place cranberries and water in a medium saucepan. Over high heat, cook until the cranberries burst.
  3. Lower heat to simmer.
  4. Stir in orange zest and stevia.
  5. Continue cooking 15 minutes.
  6. Allow to cool and serve.
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Just Say No to Canned Pumpkin!

September 5, 2014 · by fitdudefood ·

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pumpkin
It never ceases to confound me. What would normally be considered health conscious, nutrition minded people who would never touch canned veggies any other time….suddenly the holidays roll around and they are making all their recipes with canned pumpkin…and saying “here’s a healthy nutritious recipe!”

Wait….didn’t you miss something? You’re using a canned veggie! Besides sulfites, sodium, etc…you can easily google and find all the issues with eating canned food. It’s just getting to be common sense these days, especially with vegetables, to go fresh or frozen. Plus, with pumpkin, it’s SO EASY to create the same thing using fresh pumpkin, and it tastes SO much better!

Years ago my mom finally made the switch, and it made SUCH a difference in her pumpkin pies! I’ll never go back, and I’ve become a one man fresh pumpkin advocate each fall and winter! Want to see how easy it is? Here ya go:

Just Say No to Canned Pumpkin!
 
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Prep time
5 mins
Cook time
25 mins
Total time
30 mins
 
Simple way to get fresh pumpkin meat for any use!
Author: John Hays
Recipe type: seasonal
Cuisine: pumpkin
Ingredients
  • 1 small pumpkin
  • 2 tbs olive oil
  • 1 dash himalayan sea salt
Instructions
  1. preheat oven to 400 degrees
  2. cut pumpkin in half, remove seeds and stringy part using a spoon (seeds can be roasted separately)
  3. either leave in halves, or cut into 1 inch thick strips (more slices, faster cooking)
  4. place pieces on large roasting tray, drizzle olive oil
  5. add sea salt (and any other desired spices - cinnamon, pumpkin spice, etc)
  6. roast slices for 20-30 minutes, checking for firmness. Puncturing skin with a fork helps speed cooking
  7. remove from oven, dig meat out of shell with spoon
  8. store meat in airtight container
  9. freeze until needed
  10. pumpkin
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What Would You Do For a Healthy Klondike Bar?

July 18, 2014 · by fitdudefood ·

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Shakeology Chocolate Bar

What would YOU do for a completely healthy, yet incredibly tasty chocolate bar? That’s JUST what I have for you today with this amazing recipe! This will CRUSH your cravings, you’ll never have to stop by the grocery store to pick up that little chocolate bar that sets you on the sugar roller coaster ever again! Plus, you’ll never get bored with it because you can do almost any variation on a chocolate bar and still remain healthy!

Want a Mr. Goodbar? Add almonds! Want something spicy? Add cayenne pepper! Want something minty fresh? Add peppermint oil! Want a sweet and salty treat? Add Himalayan Sea Salt! Want a caramel gooey texture? Add honey! Go wild and stay on your meal plan!

Healthy Chocolate Candy Bar
 
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Prep time
3 mins
Total time
3 mins
 
Your ULTIMATE solution to your sweet tooth dilemma!
Author: John Hays
Recipe type: dessert
Ingredients
  • 1 scoop vegan chocolate Shakeology
  • 1 heaping spoonful coconut oil
  • Optional Ingredients
  • ----------------------------
  • 6-8 almonds
  • ¼ tsp cayenne pepper
  • 1 dash Himalayan Sea Salt
  • 1 oz peppermint oil
  • 1 tsp local organic honey
Instructions
  1. Melt coconut oil
  2. Stir Shakeology and coconut oil together into a smooth mixture should be almost runny
  3. Mix in any optional ingredients desired
  4. Pour into small container
  5. Freeze for 5-10 minutes
  6. Remove from container and enjoy!
  7. -----------------------------
  8. For cayenne, blend the cayenne into the mixture and then lightly dust on top after removing from freezer
  9. -----------------------------
  10. For honey, pour half of Shakeology/coconut oil mixture into container, freeze 5 minutes
  11. Remove from freezer, add honey, freeze for 5 more minutes
  12. Remove from freezer, add rest of mixture on top, freeze for 5 more minutes
  13. Remove from freezer and enjoy!
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Chicken and Cabbage

June 13, 2014 · by fitdudefood ·

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chickencabbageSometimes simplicity is all that’s needed for a delicious meal! This is definitely a KISS recipe. Easy to make, easy to duplicate, and super tasty and healthy! Enjoy!

Chicken and Cabbage
 
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Prep time
2 mins
Cook time
20 mins
Total time
22 mins
 
Serves: 1-2
Ingredients
  • organic chicken breast
  • cabbage
  • cholula sauce
  • ginger
  • Himalayan sea salt
Instructions
  1. Chop up quarter of a head of cabbage
  2. Chop up one chicken breast
  3. Place chicken and cabbage in wok on high heat
  4. Add ¼ water or chicken stock
  5. Halfway through cooking, drizzle cholula sauce
  6. Add ginger, sea salt
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Kale + Cherry Salad with Caramelized Onions

April 28, 2014 · by fitdudefood ·

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KaleSaladwCherries

This recipe comes from our good friend Melissa Costello at KarmaChow.com!  Head over to Karma Chow and get the Karma Chow cookbook for tons of amazing healthy tasty vegan recipes!  Ever since doing the Ultimate Reset, I’ve discovered that I LOVE kale!  It’s hearty, you can sauté it, you can make chips out of it, add all kinds of flavor to it…it’s versatile and tasty!  As you already know, I’m a HUGE onion fan, especially caramelized onions, so this sounds like an incredibly tasty treat!

Kale + Cherry Salad with Caramelized Onions
 
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Prep time
10 mins
Total time
10 mins
 
Hearty tasty summery salad
Author: Melissa Costello
Recipe type: Salad
Serves: 4
Ingredients
  • 1 head curly Kale, stems stripped, broken into small pieces and massaged with drizzle of olive oil
  • 1 large red onion, thinly sliced into ¼” round
  • 2 teaspoons olive or coconut oil
  • ⅓ cup walnuts
Instructions
  1. Heat olive or coconut oil in a skillet over medium heat. Add onions. Saute until translucent and then turn heat to low and continue to cook about 7-10 minutes or until lightly brown and caramelized. Remove from heat and set aside.
  2. Place kale and walnuts together in a large salad bowl. Toss with Dressing and top with balsamic onions
Nutrition Information
Serving size: 4
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Cherry Balsamic Dressing
 
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Prep time
2 mins
Total time
2 mins
 
Tasty salad dressing
Author: Melissa Costello
Recipe type: Salad Dressing
Serves: 4
Ingredients
  • ⅓ cup black cherry juice (unsweetened)
  • 1 tablespoon Dijon mustard
  • 1 tablespoon grade B maple syrup
  • 2 tablespoons balsamic vinegar
  • 3 tablespoons olive oil
Instructions
  1. Blend all ingredients together until smooth.
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Stir Fry Bowls

November 18, 2013 · by fitdudefood ·

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stir fry bowls

Stir Fry Bowls.  Delicious, health, easy ways to get your 5-6 healthy meals in each day and not take up too much time or effort!

I have recently begun a new very restricted meal plan that comes from working with clinical nutritionist and Body Beast trainer Sagi Kalev.  Together through various test, blood, saliva, etc…we have discovered some interesting things my body is dealing with at the moment, and thus some foods I need to be avoiding as well as some specialized supplements I should be taking.  It’s all temporary, just to detox my body and heal it so I can get back to eating my regular clean meal plan and doing my regular workouts again.

As is the purpose of FitDudeFood.com, when faced with a limited food list, I do what I do best…I get creative.  In this case, I came up with the idea of stir fry bowls.  I’m doing a very low carb plan, so I am upping my healthy fats a bit, thus allowing cashews into most of my meals (yay!).  The two meals you see above are variations on the same recipe, which I will give you now.

Stir Fry Bowls
 
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Prep time
2 mins
Cook time
5 mins
Total time
7 mins
 
Simple fast healthy tasty meals!
Author: John Hays
Cuisine: Asian
Serves: 1
Ingredients
  • 8 ounces Protein (chicken, lamb, beef, pork, etc.)
  • 1 cup veggie (broccoli, brussels sprouts, etc)
  • 3 ounces cashews
  • 1 tsp olive oil
  • dash turmeric
  • dash cayenne
  • dash ginger
Instructions
  1. Dice protein
  2. Dump protein, veggie and cashews into skillet or wok with olive oil
  3. Cook on medium high, stirring frequently until meat is cooked through, adding spices as you go
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Since my nutrition plan is limited, I do this for 3 of my 5 daily meals every single day, switching from lamb to chicken breast to chicken thigh and swapping out the vegetable.  SUPER tasty, super simple, super healthy!  Try it yourself and let me know what you think!

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Add Some Spice to Your Life

October 14, 2013 · by fitdudefood ·

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Spices

Add some spice to your life. These three spices are super tasty and super healthy, and go well together!

Cumin is an ancient herb that dates back all the way to the second millennium BC.  It’s even mentioned in the Bible.  The ancient Greeks kept cumin at the table like pepper; the Moroccans still do.  It’s used commonly in Brazil, and is added to provide an earthy warmy feeling to food and is often used in chili.  It is used for enhancing appetite, taste perception, digestion, vision, strength and helps with issues such as fever, loss of appetite, diarrhea, vomiting,  abdominal distension, edema and puerperal disorders.

The leaves of the coriander plant are known as cilantro and are used as a garnish and flavoring in many dishes.  The seeds are where the coriander spice comes from, and they provide significant amounts of  calcium, iron, magnesium, and manganese and contains strong antioxidants.  It’s used in flavoring meats and brewing Belgian beers.

Turmeric is part of the ginger family.  It’s commonly used to color mustard and used in curries.  While there are some Indian sweet dishes that use turmeric, it is generally used for its savory properties.  It’s used in canned beverages and baked products, dairy products, ice cream, yogurt, yellow cakes, orange juice, biscuits, popcorn color, sweets, cake icings, cereals, sauces, gelatins, etc.  In India turmeric has been used to treat stomach and liver ailments as well as skin conditions.  Turmeric is being investigated in relation to Alzheimer’s disease, arthritis, diabetes, and other clinical disorders.

So as you can see, not only do these spices add flavor to your dishes, they add health to your life! Try them on your next meal and let me know how you like them!

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Spaghetti Squash

September 13, 2013 · by fitdudefood ·

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Spaghetti SquashSpaghetti squash.  It’s the one you always heard about and wondered why it was called that.  Growing up, I didn’t like any squashes.  My mom overcooked them, they were slimy and gross.  Years later when I did the Ultimate Reset, I learned the art of appreciating the greatness of vegetables as they are, and cooking them simply and delicately to retain their natural textures and flavors.

When a friend introduced me to this spaghetti squash recipe, I kicked myself for never trying it before, since spaghetti is my absolute favorite meal.  Plus, I had never really tried pesto, so that was a welcome addition as well.  I hope you enjoy this recipe as much as I do, and share it with your friends who love pasta.

Spaghetti Squash
 
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Prep time
5 mins
Cook time
45 mins
Total time
50 mins
 
Healthy tasty alternative to pasta!
Author: John Hays
Serves: 2-3
Ingredients
  • spaghetti squash
  • olive oil
  • Himalayan seasalt
  • cilantro bunch
  • lime juice
  • garlic clove
  • jalapeno pepper
  • avocado
  • pine nuts
  • mozzarella cheese
Instructions
  1. Cut spaghetti squash in half
  2. Place both halves on a cooking tray
  3. Cover each lightly with olive oil and Himalayan sea salt
  4. Cook at 350 degrees for 45 minutes, or until squash is easily scraped with fork
  5. Use food processor to process avocado, jalapeno, garlic, lime juice, cilantro and sea salt and handful of pine nuts into pesto.
  6. Scrape spaghetti squash out of skins with fork
  7. Place spaghetti squash and pesto in saucepan and saute until warm
  8. Serve with more pine nuts on top and sprinkling of fresh grated mozzarella cheese
  9. Other veggies can be added to saute pan such as mushrooms, bell peppers, onions, etc...
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