French women say corn is for cows

But I'm pretty sure they weren't talking about a little homemade pop corn, popped in a tablespoon on evoo, dried parsley, sea salt and pepper... Use 1/4 cup dry kernels and portion only 1 cup popped per snack, that's about 40 calories!

Snack: The Perfect Egg power-up

This snack is quick, tasty and combines protein and antioxidants on the fly:

1 large organic egg

few fresh basil leaves

7-10 organic cremini or other mushroom (or substitute whatever veggie you have: zucchini, brussel sprouts, carrots, broccoli, etc... really sky is the limit)

some feta cheese or parm cheese

extra virgin olive oil

How to cook mushrooms: do not wash with water, they will become water-logged; simply clean them with a paper towel to remove any dirt, dont worry, the dirt wont kill you if you miss some. Slice the 'shrooms in bite-size pieces. Turn your flat cast iron skillet onto medium heat and toss in some olive oil, coating the bottom of the pan evenly. Add your mushrooms and then don't touch them. The BEST way to make delicous mushrooms is to leave them alone, only turning then once they are nice and brown on one side. They like to be left alone and then will cook nicely in warm olive oil or butter. Add a touch of salt at the very end. 

Lay out your grilled mushrooms (or other veggie) on a small plate so the snack looks bigger, and sprinkle feta so that it melts a little bit; add the chopped basil. 

Fry your perfect egg* and place it on your 'shrooms with the yolk nice and runnny... chop each bite as you eat it, and enjoy!


*How to fry the perfect egg:
1. Teaspoon of olive oil in cast iron skillet on medium
2. Wait a minute until oil heats (but don't let it burn! If it burns, start over, or if you have a tendency to burn things use higher heat oil, like grape seed)
3. Crack egg into the middle of oiliest part of pan, don't let it break (if it breaks, turn off the pan and keep going, just speed up!)4. If there are any dry spots around the perimeter of the egg, drizzle a little oil around it...you want little bubbles and brown crust around the perimeter, see pic5. Wait a min or 2 until the white looks almost all cooked.6. Carefully (but with hootzpa) flip your egg, and count down from 10-Mississippi, 9-Mississippi ... Then turn off the heat and plate your egg!3. Crack egg into the middle of oiliest part of pan, don't let it break (if it breaks, turn off the pan and keep going, just speed up!)4. If there are any dry spots around the perimeter of the egg, drizzle a little oil around it...you want little bubbles and brown crust around the perimeter, see pic5. Wait a min or 2 until the white looks almost all cooked.6. Carefully (but with hootzpa) flip your egg, and count down from 10-Mississippi, 9-Mississippi ... Then turn off the heat and plate your egg!3. Crack egg into the middle of oiliest part of pan, don't let it break (if it breaks, turn off the pan and keep going, just speed up!)4. If there are any dry spots around the perimeter of the egg, drizzle a little oil around it...you want little bubbles and brown crust around the perimeter, see pic5. Wait a min or 2 until the white looks almost all cooked.6. Carefully (but with hootzpa) flip your egg, and count down from 10-Mississippi, 9-Mississippi ... Then turn off the heat and plate your egg!3. Crack egg into the middle of oiliest part of pan, don't let it break (if it breaks, turn off the pan and keep going, just speed up!)4. If there are any dry spots around the perimeter of the egg, drizzle a little oil around it...you want little bubbles and brown crust around the perimeter, see pic5. Wait a min or 2 until the white looks almost all cooked.6. Carefully (but with hootzpa) flip your egg, and count down from 10-Mississippi, 9-Mississippi ... Then turn off the heat and plate your egg!

Salad: Smoked Salmon with Greek Tzatziki

Amazing flavor and just the right balance of sweet and salty!

4 handfulls of Arugula

1/4 English cucumber, make about 5 ring slices and then dice the rest.

4 or 5 fresh blackberries

4 oz. smoked salmon

1/4 avocado

1 stalk celergy

1 clove garlic, chopped finely

2 tablespoons olive oil

1/2 cup Greek plain nonfat yogurt

bunch of dill

My greek yogurt dressing: 1 tablespoon olive oil, 1 tablespoon Greek yogurt, lemon wedge, teaspoon Dijon mustard, fresh dill, salt & pepper

Make the dressing first in a large bowl: 1 tablespoon olive oil, 1 quarter squeeze of lemon, 1 teaspoon mustard, 1 tablespoon Greek yogurt, salt & pepper, few dashes of fresh dill - mix all together and toss in the arugula, coating evenly, and transfer to large plate. Slice rings of cucumber and arrange in center of plate, chop celery and avocado and place around the plate, along with the blackberries. Roll the salmon into thin rollups and arrange on top of cucumbers. 

To make the tzatziki: in a medium bowl mix your Greek yogurt, diced cucumber, garlic and olive oil and dill. Add salt & pepper to taste. Serve cold with your salad. For a few extra carbs if you need extra energy, serve with toast points or rice crackers. 

Salad: Catfish & Coleslaw

This gluten-free and mayo-free meal is satisfying and high in protein, makes about 2 portions:

Napa Cabbage, medium size, sliced thinly

Carrot, shredded even thinner

1/2 Onion, sliced into long thin strips

Greek yogurt, about 1/4 cup

White wine vinegar (or apple cider if you like the taste), about 2 tablespoons

a touch of agave nectar

1 teaspoon dill

1 teaspoon thyme

1 teaspoon oregano

2 green onions (aka scallions)

olive oil

1 lb fresh Catfish

Preheat oven to 350 F. Rub catfish with a little olive oil, place in a oven-proof pan, such as pyrex, etc, and sprinkle the top with oregano & thyme. Cook for about 15 minutes, checking regularly depending on your oven.

Grill scallions in a flat cast iron skillet on medium with a bit of olive oil for about 6 or 7 minutes, turning so they brown evenly, sprinkle with dash of salt.

Mix the cabbage, carrot and onion in a large bowl with Greek yogurt, a tablespoon of olive oil, agave and vinegar, add salt & pepper to taste, add dill, put this salad onto the middle of your plate in a nice flat circle.  Place the Catfish on this bed, and the grilled scallions on the catfish and serve!

Salad: Spanish Tuna & Grilled Brussel Sprouts

This delicious salad is the perfect blend of protein, carbs and fat - perfectly salty and savory:
2 handfuls of spinach
Several basil leaves
Half a jar of Spanish Tuna, about 4 oz. (Tonnino, Ortiz - its called "Atún" in Spanish)
6-8 halved brussel sprouts
Carrot
1/2 D'Anjou or other pear
My simple Greek yogurt dressing

Make the dressing first: always start with a large bowl, pour about 2 tablespoons of olive oil, or better yet, use half the olive oil from the tuna jar, mix with 1/2 teaspoon balsamic vinager, 1 tablespoon Greek nonfat plain yogurt, 1/2 teaspoon Dijon mustard, salt & pepper... Chop the carrot, and throw into the bowl, add basil, mix. Add spinach and coat everything evenly.

On a flat cast iron skillet, grill the half brussel sprouts face-down in a little olive oil or spray of coconut oil until they are nice and brown... Add a pinch of salt and flip them. Meanwhile slice your pear and add to salad bowl, toss again and put on a big plate. Place tuna filets on top, sprinkle with more fresh basil, add the crispy brussel sprouts around the sides, crack some fresh pepper and serve!