Tag Archives: healthy recipes

Game On, 2015.

29 Dec

Well, folks.  I warned you to follow me on Instagram – and you still should, duh! (@MichelleSFTS)

I guess when the universe decides you need to take a break, then you do what the universe wants.  I’m feeling kinda like the Fresh Prince of Bel-Aire when he got shipped from West P to Cali to be honest.  Good decision on both of our parts, the Fresh Prince and I.  I’m not going to get into too many details because….well….it’s none of yo’ business really but my life is VERY different than it was back in October.  More details may follow if I feel the need to share them, but the most relevant changes to this space include:  I’ve moved to another part of the city and I’m back to working in an office.

For me, these changes have posed many new obstacles.  I mean, who can make time for anything really – it’s not like Trivia Crack is going to play itself.  But, I digress…First, it’s been incredibly difficult for me to stay on track with clean eating while working in my new office!  Between all the wonderful treats they bring in for us at work and the holidays, I’m ashamed to admit that I think I’ve gained 10 15 lbs.  If I don’t meal prep responsibly, I find myself eating Chipotle, Panera, or Chic-fil-a for lunch.  NOT good.  Second, I’m struggling to settle into a fitness routine.  This one is sad because there really isn’t any reason why.  I mean, yes I have a slight commute now but my hours allow for plenty of time for fitness.  Laziness and the holiday chaos are really the only things I can attribute to my suddenly sedentary lifestyle.

But, you all know I love a challenge and I’m goal-oriented, so….

  • I joined a gym near my house.
  • I’m not only registered for the Pittsburgh Half Marathon in May, but I took it upon myself to register for ANOTHER half in September.
  • I’m made a base-building plan for the month of January.
  • I’m in the process of buying new running shoes (mine aren’t quite maxed out on the mileage and I’m still not sure which ones I want – open to suggestions though!)
  • I have a few new gym buddies.
  • I realistically meal plan and prep, usually creating around 3-4 healthy options for the week.  By eating leftovers for lunch, I don’t leave myself room for temptation.

Honestly, the only true solution is motivation, hard work, and self control.  We all know it.  But having a good plan makes it a hell of a lot easier, amiright??

So, what can you expect from SOLE For The Soul in 2015?

You can absolutely expect more healthy recipes being shared, along with tons of complaining about running!  Jk.  About the complaining, kind of.  Not really – I definitely will be complaining because half marathon training is probably way more difficult than I can even imagine right now!  Eeek!  I can’t wait!!  You can also expect tons of my usual antics.

Game on, 2015.

Maple-Lime Chicken Skewers

26 Jul

One of my goals for the week the year my life is to eat better.  Since I started gearing up for this 10K last week, things got more serious.  If my body isn’t fueled properly, I am feeling it in every step.

I’ve been trying some new things and last night’s dinner was a keeper!  (Do you follow me on Instagram (@MichelleSFTS)? Because if you do, you get a sneak preview of things coming up on the blog!

Maple-Lime Chicken Skewers (inspired by Kitchen Meets Girl)

MapleLimeChicken

Ingredients:

  • 3 T. soy sauce
  • 2 T. maple-agave syrup
  • 1 T. canola oil
  • juice of 1 lime
  • 2 garlic cloves, pressed
  • 2 T. Frank’s Red Hot
  • red pepper flakes
  • cilantro to taste
  • 2 boneless skinless chicken breasts, cubed

Whisk together the soy sauce, syrup, oil, lime juice, garlic, hot sauce, and red pepper flakes.  Add the chicken and make sure the chicken is covered with the marinade.  (I usually mix everything in my Snapware, add the meat, lock on the cover, and then shake it all up.)  Marinate from 1 hr – 6 hrs.

I don’t have a grill, so while I preheated my broiler, I skewered the chicken.  They were in about 8 minutes on each side.  I garnished with a bit of cilantro.

MapleLimeChicken2

 

Agave-Maple & Soy Glazed Salmon

15 Jan

If you follow any of my social media (Facebook, Twitter, or Instagram), which I hope you do, you probably noticed a yummy little piece of salmon on Monday.

AMSSalmon.Plated

I could eat this exact meal every. single. day.  It was so good, I thought I would share!

Agave-Maple & Soy Glazed Salmon (from Grandma’s Kitchen)

2 salmon filets (skin optional)
1/4 c. maple syrup, honey, or syrupy liquid of your choice
2 T. soy sauce
2 t. grated gingerroot
1 clove minced garlic
1/2 t. red pepper flakes
chopped green onion (for garnish)

Crank the broiler to 500°F.  While it is heating up, combine all ingredients but salmon into a small pot.

Step1

Step2

I went a little heavy on the ginger, simply because I love it!

And finally, the 1/4 c. syrup.

This is a new-to-me ingredient.  In fact, I rarely even use syrup, let alone fancy maple syrup.  I guess it seems so fancy with the heavy price tag!  So, I splurged and bought this at the grocery store.

AgaveMapleSyrup

Cook over medium-low heat until the mixture has reduced by half.  I used my gas range and stainless steel pot, so this took about 6-7 minutes for me.  Stir this constantly.  Syrup can heat unevenly and burn very quickly.  I set a timer and stirred the entire time.  Annoying, but it worked out perfectly.  Once the mixture is reduced, brush it over the salmon and pop them in the broiler for about 6 minutes.  The key to getting a nice caramelized glaze on the fish is having the broiler hot enough, and the fish far enough from the heat source so that it doesn’t burn.  Watch your fish closely, because with my oven, I swear 30 seconds can make all the difference.

The original recipe used these measurements for 4 salmon filets, but since the maple agave syrup is thinner than maple syrup I’ve had before, I decided I would rather have leftover than not enough.  Because I cooked the glaze longer to thicken it, rather than waiting until it reduced by half, I ended up with only a tiny bit left over.  Sometimes you just have to wing it and see if it works out.

Luckily, it did!

AMSSalmon.Plated

I served it with broiled sweet potatoes, a protein-packed dinner to celebrate small achievements!

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