Cheesy Roasted Asparagus Recipe

Veggies anyone?

 

I realize this is the vegetable that normally you like or you hate, no middle ground with but like many other things, you may find how you cook something changes the flavor, the texture and possibly your liking for it. If you have shunned off asparagus due to not liking the taste, I ask that you give it another try with this recipe. For those of you who are lactose and don’t eat cheese or have allergic reactions to cheese, this particular recipe can either be altered to your liking or if you are like me (who is lactose intolerant) and still takes the risk of eating dairy then this might be up your alley. I figured those of you who are vegan and vegetarian may enjoy this recipe most. 

Of course a great recipe side or can be eaten on its own for a meal. 

 

Ingredients:

  • 1 lb of asparagus spears — the woody part removed
  • 3 Tablespoons of olive oil
  • 1 tablespoon of minced garlic (or 4 cloves of garlic minced)
  • 3/4 teaspoon of kosher salt
  • 1/4 teaspoon of fresh cracked black pepper
  • 1 1/4 cup of shredded mozzarella cheese

Instructions:

  1. Preheat over to 425 F, lightly grease non stick baking sheet with cooking oil spray
  2. Arrange asparagus on baking sheet; set aside
  3. In a small bowl, mix together olive oil, garlic, salt and pepper. Drizzle the oil mixture over the asparagus and toss to evenly coat
  4. Bake for 15 minutes, until vibrant and just beginning to tender
  5. Remove from oven, top with mozzarella cheese, return to oven & broil or grill until until the cheese melts and becomes golden (4-5 minutes)
  6. Serve immediately

Enjoy!

For more recipe, make sure to follow Cafedelites

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Watermelon Fries & Coconut Lime Dip

Now me personally, I am not a huge fan of watermelon — I will eat it but not very often or very much of it and I don’t particularly love watermelon flavored candies or drinks. I have yet to try this recipe but figured for those of you who enjoy fruits and especially the watermelon, this would make a good recipe to share with the family. 

This recipe is gluten free, vegan friendly and healthy! Yum

Ingredients needed:

  • One watermelon, rind removed and cut into long fry like shapes
  • 2 tsp of tajin classic seasoning
  • 1 cup of coconut yogurt — for the dip
  • Zest and juice of one lime – for the dip
  • 1 tbsp of coconut sugar- for the dip

Instructions:

  1. In a bowl, combine yogurt, lime juice and zest, and coconut sugar — then set aside
  2. On a plate, scatter watermelon fries & sprinkle Tajin seasoning
  3. Serve with dip & enjoy!

For more recipes by this cook, follow her website https://www.abbeyskitchen.com/watermelon-fries/

BLT Wrap Recipe

It has been forever since I posted a new recipe on the blog, so I am going to try to do it more regularly like I had planned in the beginning, bare with me. The foods/recipes I choose, I choose either because I have made them before, I have tried them before (someone else made it), because they are easy enough for me to make — therefore hopefully easy enough for all of you as well, or because they interest me enough to share with all of you. Typically I get my recipes off of Pinterest, but sometimes they are of my own or family member and/or close friend. 

 

I love wraps, they are simple to make and are very filling depending on the size you make them. Not to mention you can stuff them with whatever your heart deserves, making them as healthy and hearty as you would like or as unhealthy as you please. LOL The world is your oyster when creating a wrap. This particular recipe is the “BLT wrap” — for those of you who don’t know what BLT means: bacon, lettuce, tomato BUT of course there will be added ingredients to make it extra delicious, but feel free to play around the ingredients to your liking. 

 

Ingredients:

 
  • 10 slices of bacon (cooked and crumbled)
  • 1 cup grape tomatoes (quartered)
  • dash of salt and pepper
  • 2 cups of shredded lettuce
  • 4 burrito sized tortillas
  • 3 oz of cream cheese (softened) 
  • 1 tablespoon mayo
  • 1 tablespoon of dijon mustard 

Directions:

  1. In a small bowl, combine the quartered grape tomatoes with the dash of salt and pepper
  2. Inside a another small bowl, combine the soften cream cheese with mayo and dijon mustard (mix well)
  3. In a large bowl, combine bacon, lettuce and tomato with the sauce
  4. divide the mixture evenly among the 4 tortillas 
  5. Roll the wrap tightly and cut in half on a diagonal 

As said before you may substitute ingredients to your preferences. Enjoy!

 
 

Fire Hydrant An Exercise? Yep!

 

Fire Hydrant Exercise

I wish I was clever enough to come up with the name of this exercise, but after watching the video, I will assume you will understand why it is called this. It is a very underrated exercise – because I see little to NO people doing this when I am at the gym, but if you are someone who doesn’t visit a gym regularly, this could be a perfect home workout. I have done this exercise and to be quite honest, it does make for a good warm up exercise & I am sure you could go to failure and at some point feel the BURRRRN! lol. 

 

Watching the above video will give you the how to version of his visually, but if you someone who wants a step by step, I have your back! 

 

How do I perform this “weird” name exercise?

 
  1. Begin this exercise on your hands and knees on the ground. Starting position
  2. While keeping your knee in the bent position, you will abduct the femur (moving the knee away from the midline of the body)
  3. pause at the top of the motion, the return to the starting position. 
  4. Continue for the recommended amount of reps alternating knees. 

Easy enough!

 

What muscles are being worked?

  • Abductor muscle

This is a great exercise for beginners because it is simple! I think we tend to hit a lot of muscles when working out, but some go unseen or unnoticed and so for those of us who don’t hit our abductors very often, this will be a reason to do so!  I say go for it! 

 

Fitness WonderWoman

Shay-lon 

 

Saturday, Oct. 28th Workout (late post)

Hey bloggers, 

You will have to forgive me because I forgot to post Saturday’s workout I did (yeah, no didn’t spend Saturday lazily, lol) 

 

Leg Day Gains!

Workout:

Superset:

 
  • barbell squat: 5 x 15 – 75 lb, 4 x 10 – 95 lb, 3 x 6 – 135 lb, and 1 x 5- 155 lb
  • Linear leg press (calf raises): 5 x 15 – 90 lb, 4 x 10 – 140 lb, 3 x 8- 180 lb and 1 x 6 – 230 lb
 
  • Sumo deadlifts: 3 x 8-10, 115 lb

Superset:

  • Barbell overhead squat: 3 x 8-10, 45 lb
  • Kettlebell pistol squats: 3 x 8-10, 12 lb

It was indeed a short workout because of the allotted time I had, but I got shit done and was able to still get in a decent workout – my legs are still sore! 

Peanut Butter Banana Protein Overnight Oats Recipe

A popular recipe that has many people’s attention is the overnight oats, I found a fun recipe on Pinterest that I think many of you will like – it comes packed some protein so definitely awesome for some of my athletes out there. I, have not had the chance to make my own overnight oats, but I keep so many recipes of them because I hope to at some point be able to create my own because they look so good! Yumm 🙂 I have had many of my friends who swear by overnight oats and say they make for a great breakfast or post workout snack as well, so definitely a plus-plus there. If you love peanut butter and banana, then you will be excited to try this recipe. 

 

Ingredients needed:

 
  • 1/2 cup of rolled oats (regular or gluten-free)
  • 1/2 of a small to medium size banana (sliced)
  • 2/3 cup of unsweetened almond milk or your milk of your choice
  • 1/2 Tablespoon of chia seeds
  • 1/2 Tablespoon of protein powder
  • 1/2- 1 Tablespoon of peanut butter
  • 1/2 tsp of pure vanilla extract
  • 2-3 tsp of pure maple syrup
  • dash of sea salt

Directions:

  1. Combine all your ingredients into a small jar (such as a mason jar) 
  2. Stir well
  3. Cover and refrigerate overnight or at the bare minimum of 4 hours
  4. You can eat this chilled or warmed up and if you choose, garnish with peanut butter or more bananas. 

If you are looking for mason jars at a decent price, check out this link: 

Definitely will come handy for when you want to stock up for meal planning, this link comes with 12 🙂

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Baked Butter Garlic Shrimp (recipe)

https://soundcloud.com/shay-lonfitnesswonderwoman-moss-fitness-wonderwoman/recipe-2-baked-butter-garlic

Ingredients:

 
  • 1 lb of raw shrimp, peeled & cleaned
  • 5 tbsp of softened butter
  • 3-4 large cloves of garlic, crushed
  • salt and pepper
  • fresh or dried parsley to use as a garnish
  • lemon wedges (optional)

Direction:

  1. Preheat oven to 425 degrees
  2. Spread butter evenly on the bottom of the baking dish
  3. sprinkle crushed garlic over the butter
  4. add the shrimp 
  5. bake for 7 minutes, then stir/turn shrimp, then bake for another 7-10 minutes
  6. squeeze a lemon wedge if desired and garnish with parsley

This dish would probably go great as part of a pasta dish, or as a side to a steak, even possibly adding it to a salad might be okay. 

How many of you are shrimp fans? let me know in the comment section!

 

Fitness WonderWoman,

Shay-lon xo