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Healthy Eating

 

Shrimp Catalan

Power of 5 test kitchen, inspired by Pamela IzquierdoShrimp Catalana

One of the most popular and classic tapas. Shrimp is sautéed in olive oil and lots of garlic (2 “must-have” ingredients in Spanish cooking)

Makes 2 servings

Prep 10 minutes

Cook 8 minutes

Total 18 minutes

Ingredients:

  • 10-12 large shrimp – deveined, can be cooked in shell or peeled
  • 3 cloves garlic, thinly sliced
  • 1 tsp. lemon juice
  • 2 tbsp. extra virgin olive oil
  • Sea salt to taste
  • 1 tsp. chopped fresh parsley
  • 2 tbsp. extra virgin olive oil
  • 1 small red apple, peeled and cut into ¼-in. cubes (can substitute peach or pear for apple)
  • 3 tbsp. pine nuts
  • large bag of fresh baby spinach (or kale/spinach mix)
  • Sea salt to taste

Instructions:

  1. Sauté garlic, oil, lemon juice with shrimp; add sea salt/pepper
  2. Once cooked, add additional oil, spinach, apples and pine nuts
  3. Sauté until done & serve

Nutritional Information:

Calories 295

Carbohydrates 12g

Fiber 4g

Protein 11g

Additional notes

May be served with ¼ C cooked quinoa, black/brown rice or black baaeans

 

Protein Pancakes

Inspired by:  Training4Fitness, adapted in the Power of 5 test kitchenprotein pancakes

Servings 6

Prep  10 minutes

Cook 15 minutes

Total 25 minutes

Ingredients:

  • ½ C high quality protein powder
  • ½ C almond flour (or oats)
  • ½ tsp. baking soda
  • ¼ tsp. sea salt
  • 10 drops liquid stevia (or half a banana)
  • 4 eggs
  • 1 C cottage cheese
  • ½ C low fat milk
  • 1 tbsp. coconut oil

Instructions:

  1. Combine the protein powder, almond flour, baking soda and salt in a medium bowl. Mix until fully combined.
  2. In a food processor combine the stevia, eggs, cottage cheese and milk. Add the dry ingredients and pulse to combine.
  3. Heat a pancake griddle over medium heat. Grease with the coconut oil, cook the batter by ¼ C scoops until bubbles form, then flip and cook the other side until golden. Serve with grass-fed butter. Enjoy!

Nutritional Information (1 serving):

Calories 311

Carbohydrate 11g

Protein 37g

Fat 12g

Fiber 2g

 

Egg White FrittataEgg White Fritatta

Originally inspired from Lea Michele Egg White Frittata. Adapted & Tested in the Power of 5 Test Kitchen

This is a delicious filling breakfast, brunch or any meal

Makes 2 large servings

Prep 10 minutes

Cook 10 minutes

Total 20 minutes

Ingredients:

  • 2 tablespoons olive oil
  • 1 red pepper, chopped
  • 1 green pepper, chopped
  • 1/4 yellow onion, chopped
  • 1 teaspoon kosher salt
  • 1 teaspoon black pepper
  • 8 egg whites (either separated or in a carton)
  • 1/2 cup feta cheese, crumbled
  • 2 cups fresh spinach

Instructions:

  1. Preheat the oven to 375°F.
  2. In a heavy skillet, add olive oil and bring to medium-low heat.
  3. Saute onions and peppers until vegetables are tender, about 7 minutes.
  4. Sprinkle the mixture with salt and pepper.
  5. Pour egg whites into the skillet and cook for 3 minutes.
  6. Sprinkle the top with feta and spinach.
  7. Put skillet in oven and bake, uncovered, for 8 to 10 minutes. (If you use whole eggs instead of egg whites, bake at 400°F.)
  8. Loosen the edges of the Frittata with a rubber spatula, and then invert onto a plate.

Cook’s Notes

This can also be made on top of the stove, covered once you have put all the ingredients together. Your Preference!

David Bernstein
About the author

David Bernstein, M.D. is a highly respected physician who is board certified in both Internal Medicine and Geriatrics practicing in Clearwater, Florida. His 30 years of experience have provided him with opportunities to observe and empathize with thousands of adults as they age. His compassion and ability to see the souls of his patients has compelled him to share his stories in his book: “I’ve Got Some Good News and Some Bad News You’re OLD: Tales of a Geriatrician What to Expect in Your 60’s, 70’s, 80’s and Beyond”