What the Squash!?

I am an recovering carb addict.  Anytime I can use a veggie that makes my mind think I'm eating pasta, I'm a happy girl.  Spaghetti Squash is delish and tricks my mind, but gosh darn it are they hard to cut.  Well I'm here to show you a easier way to cut this squash and keep all 10 fingers!

Things you'l need - Spaghetti Squash, Cutting board, Kitchen Towel, Smaller "steak" knife, and a larger "I mean business" knife. The towel will help keep your squash from moving around when you're cutting it!  

Next, take your smaller knife and make small cuts into the squash. Just grazing the surface.  Start at the half way point of the squash and keep your other hand at the opposite end.  Cut away from your other hand!!!  Do this on both halves of the squash. Then take your larger knife and follow those cuts you just made.  Pushing the whole way through.  Make sure to keep your fingers out of the way!  Once you get close, you can twist the squash apart.  

The hardest part is done! 

Scoop out of the seeds and season the flesh with olive oil, salt and pepper.  

Place the squash flesh down in a roasting pan.

If you're looking for a simple recipe; here ya go!

1.  Preheat the oven to 400 Degrees

2.  Place the squash in an aluminum lined roasting pan - flesh side down.  

3.  Pour in a little water (optional):  I find that water helps the squash steam and become more tender.  

4.  Cook the squash for 30 to 45 mins.  Check after 30 mins to gauge cooking.

5. The squash is done when tender and you can easily poke with a fork.

6.  Scrape out the flesh of the squash once cooked to your liking.  Rake your fork in the same direction as the strands to make the longest "noodles"

7.  Serve the squash immediately with your favorite sauce, meat, olive oil, butter & garlic..whatever you prefer!  Spaghetti squash will also keep refrigerated for up to a week, or frozen for up to 3 months!

Enjoy! 

Stop those cravings in their tracks!!

You've just had lunch, but someone in the office decided to make popcorn.  Now your nose is filled with the buttery smell of popcorn!  Nothing else matters now, you need popcorn!  It's actually calling you by name.  Next thing you know, you're wrist deep in the bowl of buttery goodness and then the guilt sets in.  What the heck just happened, you weren't even hungry!  Nearly 90% of women experience these kind of strong food cravings.

Eating this buttery popcorn every once in awhile is not something to be concerned about, but when 'once in a while' becomes daily, it's time to stop the madness and get yourself under control.  Sometimes willpower isn't all that you need.  Cravings are driven by the brain chemical dopamine and your brain seeks that rush over and over again.  If you want to stop these cravings in their tracks, you need a game plan.  Knowing what triggers your cravings is the first step. Not sure what your triggers are?  Answer these simple questions.

1. Are you under a lot of Stress?
2. Have you been skipping meals or under eating in general?
3. Are you drinking enough water?
4. Are you bored?
5. Have you been getting enough quality sleep at night?
6. Are you in a rut (personally, professionally?)
7. Do you really just want some popcorn?

By being able to identify your true feelings, you can work on separating those feelings from the food itself.  Planning ahead is key!  If you know after lunch you get bored and need a little something, pack an extra snack (fruit for sweet cravings; and carrots for something crunchy).  Being prepared will help you from those tempting items your co-workers bring in on a daily basis!

I have 5 tips to Stopping those cravings in their tracks! 

1. Schedule your Workouts!!  If you're working out daily, you'll be less likely to eat the crap!  Mentally you'll want to keep on a healthy path if you've done your workout first thing in the morning.  
2. Drink your H2O!! Drinking at least half your body weight in oz's will help fill you up!  Most of the time when we think we are hungry, we are actually dehydrated.  Take a water bottle with you everywhere you go. My favorite is the Britta Filter built-in water bottle.  You can fill it up anywhere you are and know you're getting filtered, quality water, so there's no excuse not to drink up!  Next time you feel like reaching for a unhealthy snack, grab your water bottle instead!
3. Live by the 80/20 Rule!!  Eating Clean 80% of the time and allowing yourself to have some cheats here and there is more attainable!  That will aid you in making this a lifestyle and not just a diet.  Eating Clean 100% of the time isn't easy to maintain, but if you're allowing yourself to go out with friends, or have a slice of pizza here and there, you'll be more likely to stick with it!  You'll actually find overtime that your cravings change.  Your body will be so use to getting all the nutrition it needs, you might actually start to crave healthy foods...did I just say that?!!  
4. Drink Shakeology Daily!!  This is a non-negligible for me!  Shakeology helps with curbing your cravings by providing your body with all the nutrients and vitamins it needs.  I wake up craving my shake, and if I miss it, my body feels sluggish.  I lack energy and focus needed to get through my busy day.  I've also found that when I miss my shake in the morning, I tend to eat more junk food.  Invest in this shake and you'll definitely see and feel the results!
5. Get your ZZZ's!!  We all know sleep is important.  When we're sleep deprived, we are more likely to reach for the junk!  Make sure you're getting 6-8 hours of a night so your body can preform at it's very best every single day!!

By incorporating these 5 tips into your daily life, you'll be sure to notice a difference in your cravings!  Live your life!  If you want that cookie, or popcorn, go for it.  Just don't let it control your life!  Sometimes food becomes our go-to when we don't know what else to do.  That's not healthy.  Hopefully these tips will help you on your fitness journey!

Your Friend in Fitness, 

Brittany

 

Lucky #7

Changing your habits can be an overwhelming process.  But, it doesn't need to be!!  Let me break it down into 7 simple to follow rules!  If you can implement these rules you'll be well on your way to looking better, feeling better and melting that fat away!

1. Drink a glass of room temperature or warm water with lemon first thing in the morning.  Do this before doing anything else.  It will get your system moving and ready to take on the day. 

2. Plan your meals ahead of time!  Not only will this save you from eating junk, it will save you money!

3. Only eat whole food ingredients - eliminate processed foods.

4. Get an accountability partner or health coach (shameless plug!)  When you have someone else supporting you along your journey, you're more likely to stick with the plan. 

5. Go Green!  Have something green with every meal or snack!

6. Carry a water bottle with you at all times.  Staying hydrated is key to your sucess

and finally.....

7. Do Not eat 2-3 hours before bedtime.  Period.  The kitchen closes and isn't open until morning.

Do you think you could implement these rules, or at least 3 of them?  Which ones will you struggle with the most?  Are you already doing these simple rules??

It's a #IWannaKnowWednesday!

Your friend in fitness,
Brittany

My Favorite Dinner!

Quinoa Stuffed Portobello Mushrooms

Yields: 4 | Serving Size: 1 mushroom | Calories: 251 | Total Fat: 5 g | Saturated Fat: 1 g | Trans Fat: 0 g | Previous Points: 5 | Points Plus: 6 | Cholesterol: 5 | Carbohydrates: 41 g | Sodium: 427 mg | Dietary Fiber: 6 g | Sugars: 4 g | Protein: 12 g |

Ingredients

• 1/3 cup dry quinoa, pre-rinsed
• 2/3 cup water
• 4 large portobello mushrooms, caps removed
• 1 tablespoon olive oil
• 2 tablespoons balsamic vinegar
• 1/2 teaspoon black pepper
• 1/4 teaspoon crushed red pepper flakes
• Kosher or sea salt to taste
• 1 cup diced vine-ripe tomatoes
• 1/2 cup Brown Rice
• 1/4 cup freshly chopped basil

Directions

Preheat oven to 375 degrees.

Add quinoa,  rice and water to a medium pot, cover, bring to a boil, reduce heat to a low-boil and cook until quinoa has absorbed most of the water, approximately 12-15 minutes. Turn off heat and leave quinoa on burner for 5 minutes.

While quinoa is cooking, place mushrooms gill (open side) up on a cookie sheet. Brush mushrooms with olive oil and evenly drizzle with balsamic vinegar. Season with salt to taste.

Cook mushrooms 10 minutes. Drain excess liquid from mushrooms.

In the meantime, in a medium mixing bowl, combine cooked quinoa, black pepper, red pepper flakes, salt to taste, tomatoes, basil and goat cheese (if desired).

Remove mushrooms from oven and evenly divide quinoa mixture, approximately 1/2 cup, into each mushroom. Bake 12 minutes or until mushrooms are tender and cheese is melted. Eat immediately or allow to cool slightly and ENJOY!

Free Group!!!

Guess What??! I'm running a FREE GROUP to help you learn how to eat healthier. I provide you with a 5 day meal plan and private FB group for accountability, motivation, & mini challenges. Starts Monday Jan 5th. Want in? Post your email address in the comments or PM me. I'm so excited about this one!!

Warm up this winter with this recipe!

I don't know about you but when it gets cold and blustery outside I crave warm soups, stews, & chili! This ready in mins chili recipe does the trick every time I make it!  It makes a lot too so you can have a full weeks worth or freeze it for later!  The best part is it's only 231 Calories!  It's full of flavor, super tasty, and meat free!  

Enjoy! 

Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: 10 servings, about 1 cup each

Ingredients:
2 lbs. seitan (wheat gluten found in most vegan aisles)
Nonstick cooking spray
1 medium onion, chopped
2 cloves garlic, finely chopped
1 habanero pepper, seeded and deveined, chopped (use gloves to handle)
1 tsp. chili powder
½ tsp. paprika
½ tsp. sea salt (to taste; optional)
1 dash ground black pepper
1 14.5 oz can black beans, do not drain
1 14.5 oz can kidney beans, do not drain
2 medium tomatoes, chopped

Preparation:
1. Place seitan in food processor; pulse until it has the consistency of ground beef. Set aside.
2. Heat large skillet, lightly coated with spray over medium-high heat.
3. Add onion; cook, stirring frequently, for 5 to 7 minutes, or until translucent.
3. Add garlic, habanero pepper, and seitan; cook, stirring frequently, for 3 to 4 minutes, or until seitan is golden brown.
4. Add chili powder, paprika, salt (if desired), and pepper; cook, stirring frequently, for 2 more minutes.
5. Add black beans, kidney beans, and tomatoes; cook, stirring frequently, for 5 to 7 minutes, or until mixture is heated through.

Tip: Serve chili on top of cooked whole grain pasta (½ cup). Any remaining chili can be frozen to be reheated at a later time.

Tip: If you find habanero too spicy, substitute with jalapeño.

Save Money, Curb Cravings, & Stay Slim & Trim for the Holidays - It's possible!!

"I love Shakeology, it's helped me so much, but it's so expensive!"  I hear this daily from people.  Or people ask me how I can afford it with my many other bills.  Well here's the thing, I make my health a priority in my life.  It's in my top 5, so I make sure I budget for my healthiest meal of the day! I also know the many benefits of Shakeology and I know I feel better when I drink it. I also know it helps me keep my weight down, especially during the Holidays!  If I drink my shake in the morning, I'm satisfied and less likely to overindulge during Thanksgiving/Christmas Dinners!  The truth is  Shakeology costs less then most Starbucks drinks or that nasty Super Sized Fast food meal - Shakeology is only $4.33 a Shake...here are my tips to save money & stay healthy this holiday season!

1.  Order HD (Home Direct)  Why?  Shipping is only $2 a month, so you end up saving around $10-$15 on a bag that arrives at your door step!  Every 30 days you will receive your new bag so you don't have to even think about it!  If you drink your shake daily, you won't need your multi-vitamin anymore and just when your about ready to run out, a new bag magically shows up!   Let's say you happen to get backed up on your supply, you can put your bag on hold for up to 4 months, and you can cancel Home Direct at anytime!  There is also the bottom of the bag guarantee, so if you aren't satisfied, you can get your money...you have nothing to lose, except a few extra pounds!!

2.   Buy the 30oz bag, not the packets that are offered.  You pay the same price, but with the packets you're only getting 24 days worth.  So unless you've just won the lottery, or need the packets for travel, get more bang for your buck and get the Bag!!  I travel with my bag that has a 30 day supply, with not problems!  Get the bag, it's definitely more for your money!

3.  My last tip!  Drink it daily!  If you're paying for it, then you should be using it!  I bake with it, make different recipes to try for my breakfast every morning and honestly can't go a day without it.  Oh and it's the perfect passenger when you're on the go!  Just the other day I was heading out to go grocery shopping and felt a little hunger coming on...so instead of getting to the grocery store and buying unnecessary items, I made my shake in 30secs and took it with me!!  No temptation, I stuck to my list, and saved MONEY!!!  Which is so important right now with the Holidays coming up!

If you want to know more about Shakeology or how it can help you this holiday season, please private message me!  I would love to help you get your priorities straight and share with you my tips on how I only spend $300 a month on groceries and still have my monthly supply of shakeology coming to my door step!

21 Day Fix Crock Pot Recipes

Tis' the season to use that Crockpot!  I've been loving coming home from work and having my meals already made and ready to eat!  I want to hug that person that invented the Crockpot.  Seriously, if you know who the person is, let me know!!  

There are hundreds and hundreds of crock pot recipes out there, but not all are created equal.  I've compiled some of my favorites that just so happen to be 21 Day Fix approved!  I love the 21 Day Fix meal plan.  It's so easy to follow, you feel satisfied and full, and you lose weight!  I hope you find some recipes that you enjoy!  Please share with friends and family!! Happy Crocking!

Crock Pot Salsa Chicken (21DF red + green)

• 4 b/s chicken breasts
• 16 oz salsa (homemade – recipe follows) *if using store bought find the freshest one available with lowest sodium and no (or fewest) preservatives

1. Put chicken breasts in crockpot (can be added frozen) cover with salsa. Set for 4-6 hours on high. Chicken should shred easily with fork when done. 

Really good homemade Salsa

• 3 cups chopped tomatoes
• ½ cup chopped green bell pepper
• 1 cup onion, diced
• ¼ cup minced fresh cilantro
• 2 tablespoons fresh lime juice
• 4 teaspoons chopped fresh jalapeno pepper (including seeds)
• ½ teaspoon ground cumin
• ½ teaspoon kosher salt
• ½ teaspoon ground black pepper

1. Stir all ingredients together.  Refrigerate.  It is best to let marinate overnight.  But several hours will suffice, if you can’t wait to dig in!  Serve chilled.

Whole Chicken in Crock Pot (21DF red)

• 1 whole chicken (giblets removed)
• 1 onion (or 2 ribs celery)
• Southwestern Seasoning (21 Day Fix Approved) 
• 1 Tbsp. chili powder
• 2 tsp. ground cumin
• 1 tsp. coriander
• 1/2 tsp. onion powder
• 1/2 tsp. garlic powder
• 1/2 tsp. dried oregano
• 1/2 tsp. smoked paprika
• 1 tsp. Himalayan salt.

1. Cut onion or celery into chunks – place on bottom of crock pot to create a “rack”. 
2. Coat chicken in herbs/spice mixture. 
3. Place chicken breast down on top of “rack”. 
4. Cook on high 4-6 hours (low 6-8 hours) until chicken falls off bone

Enchilada Stuffed Peppers (each pepper = 1 blue + 1 red + 1 green + 1 yellow)

• 5-6 Red peppers
• 1lb shredded chicken breast
• 1c instant brown rice
• 1 c chopped fresh spinach
• 1 can diced tomatoes with chiles (find lowest sodium content) *can also use fresh diced roma tomatoes and jalapeno
• 1c plain fat free greek yogurt
• 1 package shredded cheese (Daiya offers a great dairy & soy free selection of cheeses)

1. Cut tops off each pepper, remove seeds. 
2. Combine meat, rice, spinach, tomatoes, yogurt. 
3. Fill each pepper up 2/3 with mixture; put top back on. 
4. Place peppers upright in bottom of crockpot. 
5. Cook on low 6-8 hours (high 3-4 hours). Top with cheese when finished.

Slow Cooker Pork Carnitas (Serves 10-12; Freezes well) (red, yellow)

• 3 lbs Pork Loin
• 1 Bay Leaf
• 1/2 - 1 cup water
• Spice Rub
• 2 tbsp Chili powder
• 2 tsp Cumin
• 1 tsp Corriander ground
• 1/2 tsp Cloves
• 1 tsp Onion powder
• 1 tsp Garlic powder
• 1 tbsp Sea Salt
• 1 tsp Mexican oregano Regular oregano will do in a pinch

1. Mix all spices except bay leaf together in a bowl. Set aside.
2. Rub entire surface of pork loin with spice mixture. Place in slow cooker.
3. Add bay leaf and water to slow cooker with pork.
4. Cook on low for 6 hours.
5. Remove pork from slow cooker and shred with two forks. Meat should shred easily, but not completely fall apart.
6. Return shredded port to slow cooker and gently mix with cooking liquid.

Enjoy with your favorite Mexican dish or with Whole Wheat Tortilla wraps!

Fresh Tomato Sauce in Crock Pot

• 4 garlic cloves minced
• 4 tsp of oil
• Dash of Paprika
• Dash of Salt and pepper
• 2 tsp Italian seasoning
• 3 or 4 bay leaves
• 7 green fresh tomatoes diced
• 1 green onions chopped
• 4 tsp sugar (may need to add more if tomatoes are bitter)

1. Cook in slow cooker 4-6 hours on high or 6-8 hours on low.  
2. Serve over your favorite whole wheat pasta

  

SLOW COOKER FLANK STEAK FAJITAS (red + green + blue + yellow)

• 1 ½ lbs flank steak, preferably grass fed
• 1 ½ teaspoons chili powder
• 1 teaspoon cumin
• 1 teaspoon coriander
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 2 tablespoons soy sauce, preferably the low-sodium variety 
• 1 jalapeno pepper, seeded and chopped
• 2 cloves garlic, minced4 – 5 bell peppers, any color
• 1 onion

Other fajita fixings:

·    Whole-wheat tortillas, grated cheese, fresh sliced avocado, cilantro, lime slices, fresh spinach leaves, sour cream, hot peppers, etc.

·    

     Mix together the dry spices with a fork including the chili powder, cumin, coriander, salt and pepper.

·    Rub the spice mixture over all sides of the flank steak and place it in the bottom of the slow cooker. Sprinkle the soy sauce on top.

·    Top the flank steak with the diced jalapeno and minced garlic. Slice the bell peppers and onion and throw those on top of the steak as well.

·    Turn the slow cooker onto HIGH and cook for 5 – 6 hours or until the steak can easily be shredded with two forks.

·    Drain the meat and peppers well then serve with the recommended fajita “fixings” (listed above).

 Let me know in the comments what your favorite recipe is!  

My Why!

I get inspired to write every now and then, this is one of those times!  I want to share my Why with you! Why did I become a coach? Why do I want to strive to continue being a coach? My whys, my motivation for continuing each day runs so deeply, and I just fuel it even more every day. 

First, my husband: he works his butt off! I’m so tired of having to see him work so hard. Yes, he loves what he does (he travels all over PA and builds fish habitat); however, I really want him to enjoy his life as well since he comes from very humble beginnings. I want him to not think twice about buying a pair of new shoes, because his old ones are falling apart & hurting his feet.  I want him to drive around in his dream truck with a big smile on his face.  I want a better life for him, so I push myself daily to make sure I make it happen!   

Second, I want a family!  I want to be able to stay at home and watch my kids grow.  I want to be there to take them to their football practice or dance class...yes, our kids are going to be football players and dancers!  I want to create tons of memories with our kids and have them remember us both being there for them! I want to provide for them, and give them the best life possible!

I want more for my life and my family! Being a Coach will change your life!  It's such a rewarding job knowing you're out there helping hundreds of people get healthy!  What are your dreams for your life?  

Creamy Chicken, Quinoa, and Broccoli Casserole

Creamy Chicken, Quinoa, and Broccoli Casserole

 So it has been a while since I have had a full week at home to cook a great meal!  I spent a full week at home about two weeks ago and had fun getting some new recipes cooked!  We are trying to eat very healthy so you will see a trend in that.  Casseroles can often be fattening are heavy and high in calories, but this one was so refreshing and used some of our favorite ingredients.  If you cannot find Gruyere cheese, Swiss cheese is a good replacement for it and has a similar taste. This was absolutely amazing and made for great leftovers! 

Ingredients

• 2 cups reduced sodium chicken broth
• 1 cup almond milk
• 1 teaspoon poultry seasoning
• ½ cup flour
• 2 cups water, divided
• 1 cup uncooked quinoa, rinsed
• 1 pound boneless skinless chicken breasts
• ¼ cup shredded Gruyere cheese (any kind will work)
• 3 cups fresh broccoli florets
• Salt and pepper to taste

Instructions

1. Sauce: Preheat the oven to 400 degrees and grease a 9×13 baking dish  Bring the chicken broth and ½ cup milk to a low boil in a saucepan. Whisk the other ½ cup milk with the poultry seasoning and flour; add the mixture to the boiling liquid and whisk until a smooth creamy sauce forms.  Do not add to quickly because then it may form chunks.
2. Assembly: In a large bowl, mix the sauce from step one, one cup water, and quinoa, and stir to combine. Pour the mixture into the prepared baking dish. Dice the chicken and lay the chicken breasts cubes over the top of the quinoa mixture. Sprinkle with the seasoning if you would like. Bake uncovered for 30 minutes.
3. Broccoli: While the casserole is in the oven, place the broccoli in boiling water for 1 minute until it turns bright green and then run under cold water to blanch it. Set aside.
4. Bake:  Remove the casserole from the oven, check the mixture by stirring it around in the pan, and if needed, bake for an additional 10-15 minutes to get the right consistency. When the quinoa and chicken are cooked and the sauce is thickened, add the broccoli and a little bit of water (up to one cup) until the consistency is creamy and smooth and you can stir it up easily in the pan. The amount of water will depend on how thick the sauce is.  At times I do not add any.  Top with the cheese and bake for 5 minutes, or just long enough to melt the cheese.

Guilt Free Chocolate Peanut Butter & Banana Ice Cream

This has become a favorite in my household.  My hubby, who might just be the biggest Ice Cream fan ever, requests this vs. regular ice cream.  Since I became Diary Free, I've been searching for ways to enjoy some of my favorite things, Ice Cream is one of them.  So when I heard you could make a soft serve "ice cream" from bananas, I was all about it!

Here's my favorite Guilt Free Recipe!

Ingredients:
1 Cup Unsweetened Almond Milk
2 Scoops Vegan Chocolate Shakeology
2 - 4 Medium (Ripe) Frozen Bananas *peeled and cut into chunks before freezing*
2 Tbsp. All Natural Powdered Peanut Butter *I use PB2*

Preparation:
Take semi ripe bananas; peel, cut and freeze for 2 - 3 hours.  Make sure the bananas are really frozen or else the "ice cream" will be too runny and not get to the soft serve consistence.

Place milk, Shakeology, bananas, and peanut butter in high-powered blender *I use a Ninja and it works great*

Blend/Pulse for 5 seconds to break up the frozen bananas and continue blending for 30 secs or until you start to see a smooth, soft serve consistence form

Place mixture in bowls and serve and garnish with a cherry! *we usually eat it right away, but you can freeze it for 4 hours, making sure to stir every 30 mins.  We just never have any left over to freeze!

Enjoy your guilt free frozen treat!!

Ready to take the Challenge with me?

Spinach & Berry Salad with Strawberry Vinaigrette

Looking for a quick lunch or dinner idea?  Try this delicious salad with home made dressing!  You won't be disappointed!

Total Time: 10 mins.
Prep Time: 10 mins.
Cooking Time: None
Yield: 4 servings

Ingredients:
8 Cups fresh baby spinach
1 medium orange bell pepper, thinly sliced
1/2 cup fresh blueberries
1/2 cup sliced fresh strawberries
1/4 cup slivered almonds
8 Tbsp. Strawberry Vinaigrette (recipe below!)

Strawberry Vinaigrette:
Ingredients:
2 Tbsp. Apple Cider Vinegar (or white balsamic vinegar)
2 Tbsp. Extra-Virgin Olive Oil
1 Tbsp. Raw Honey
1/4 tsp. sea salt
1/4 tsp. ground black pepper
1-1/3 cups sliced fresh starwberries
Place Vinegar, oil, honey, salt, pepper & strawberries in a blender; cover.  Blend until smooth!

Preparation:
1. Combine spinach, bell pepper, blueberries, strawberries and almonds in a large serving bowl; toss gently to blend.
2. Drizzle salad evenly with Strawberry Vinaigrette; toss gently to blend.
3. Serve  Immediately!

21 Day fix approved - 1 Green; 1/2 purple; 1/2 orange for dressing


Enjoy!

Great Ways to Eat Watermelon

I'm kinda obsessed with Watermelon.  I love how refreshing it is especially on the hot, humid summer days.  It's the perfect summer fruit to treat yourself with.  I want to share with you some of my favorite recipes and tips!  If you have a favorite way of enjoying it, share it in the comments section below!

How to pick the perfect Watermelon! Watermelons come in shades of red, pink, yellow, and orange. There’s usually a bushel of them at the market to choose from, but how can you know if the one you select will be sweet and juicy? Ripe watermelons should have dark green rinds and be without any soft spots or major blemishes (scratches are ok), and they feel heavy for their size. In the interest of time, I like to choose three similar-sized melons and compare their weights. The heaviest melon will be the juiciest. Turn your watermelon over to look for a buttery yellow spot. This means that it was ripened in the sun on the farm (that’s what you want). A white or light green spot indicates that the melon was harvested too early, which diminishes sweetness, texture, and juiciness. If you have perfect pitch, you might be able to select a watermelon by thumping it like a drum. Supposedly, when tapped lightly, a perfectly ripe watermelon makes the sound of a B-flat note.

Now for the Recipes! 

Watermelon & Mint Salad!
Supremely simple fruit salad that's the ultimate refresher on a hot day!  For the adult version, add a splash of Rum!

8 cups seedless watermelon chunks or balls
1/4 cup fresh lime juice
1/2 cup mint leaves, torn
Salt to taste

In a large bowl, toss the Watermelon with the lime juice.  Fold in the mint leaves, season with salt & serve.  This salad can be refrigerated overnight.  Fold in the torn mint leaves just before serving!

Watermelon and Heirloom Tomato Salad!
Watermelon is suited for summer salads like this one. Sweet watermelon and savory heirloom tomatoes make a great pair, and nicely complement the peppery arugula, salty feta, and sharp red onion in this dish. Choose tomatoes of several different colors for dramatic appeal.

3 Tbsp. red wine vinegar
2 Tbsp. finely chopped basil (or mint, chives, or parsley)
¼ tsp. sea salt
¼ tsp. ground black pepper
1 cup arugula (also known as rocket)
½ medium seedless watermelon, rind removed, cut into 2-inch triangles
3 medium heirloom tomatoes, sliced into wedges
½ cup yellow cherry tomatoes, cut in half
¼ medium red onion, sliced thin
2 Tbsp. crumbled feta cheese (about ½ oz.)
1 Tbsp. extra virgin olive oil

Combine oil, vinegar, basil, salt, and pepper in small bowl; whisk to blend. Set aside.  Arrange arugula, watermelon, heirloom tomatoes, cherry tomatoes, and onion on a large serving platter. Drizzle evenly with dressing. Top evenly with cheese.

Watermelon Smoothie!
Have leftover watermelon? Drink it using this super simple smoothie recipe! Blend cubed watermelon with banana and add in some Greek yogurt for a protein boost.

½ cup nonfat plain Greek yogurt
1 cup cubed watermelon
¼ medium banana, cut into chunks
1 cup ice½ cup water

Place water, yogurt, watermelon, banana, and ice in blender; cover. Blend until smooth. Serve immediately.

Grilled Watermelon Wedges!

The next time you fire up the BBQ, throw some wedges of watermelon on the grill! Cooking it this way enhances its sweetness and adds a touch of smoky flavor.

1 tsp. sea salt
2 tsp. olive oil
¼ medium watermelon, rind washed, cut into 1¼-inch thick wedges

Place cookie or baking rack over baking pan. Season watermelon with salt. Place on prepared rack. Let watermelon drain for 30 minutes. Rinse and pat dry. Preheat grill or broiler on high.  Lightly brush watermelon with oil.  Grill or broil for about 2 to 3 minutes on each side, or until grill marks appear and watermelon softens slightly.

Watermelon, Feta, and Kalamata Olive Salad!
Here is a new take on the popular watermelon and feta salad. Our recipe adds salty kalamata olives and fresh herbs for a surprisingly delicious Mediterranean twist.

3 Tbsp. fresh lemon juice
¼ tsp. sea salt
¼ tsp. ground black pepper
4 cups cubed watermelon
¼ cup crumbled (or shaved) feta cheese (about 1 oz.)
2 Tbsp. kalamata olives, pitted
2 Tbsp. chopped fresh parsley (or microgreens)
2 tsp. extra-virgin olive oil

Combine oil, lemon juice, salt, and pepper in a medium bowl; whisk to blend. Set aside.  Combine watermelon, cheese, olives, and parsley in a large serving bowl.  Drizzle with dressing; toss gently to blend.

1. Watermelon, Cucumber, Lime, and Chili Salad!
   Spicy & refreshing all in one bite!
   
   3 Tbsp. fresh lime juice
   2 Tbsp. finely chopped fresh mint
   ¼ tsp. sea salt
   ½ tsp. chili powder
   4 cups cubed watermelon
   ½ medium cucumber, peeled, sliced
   ⅓ cup crumbled (or shaved) feta cheese (about 1½ oz.)
   1 Tbsp. extra virgin olive oil
   
   Combine oil, lime juice, mint, salt, and chili powder in small bowl; whisk to blend. Set aside.  Place watermelon, cucumber, and cheese in a medium serving bowl.  Drizzle salad evenly with dressing; toss gently to blend.  Serve immediately.
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3. 
   Strawberry Watermelon Surprise Shakeology!
   This smoothie tastes like summer! It’s a great way to use up extra watermelon and start your day right.

   
   ½ cup diced watermelon
   1 scoop Strawberry Shakeology
   2 Tbsp. chopped fresh mint
   1 cup ice½ cup water
   
   

   Place water, watermelon, Shakeology, mint, and ice in blender; cover. Blend until smooth.

   
   

   Enjoy the rest of your summer days with a side of Watermelon!
   
   Your Friend in Fitness,
   Brittany

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