703-312-1352 Luci@LuciFit.com

Lentils, Rice, and Bison Bowl

I love making soups in the winter. They warm up the house when you make them! Another big bonus is they last several meals and eliminate cooking for several nights at the least. Dry lentils last a long time. It was about 7:30 on Monday night and pouring down rain when...

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Super Simple Holiday Side Dish: Cauliflower Mash

This is the simplest cauliflower mash I’ve come up with. There are only two basic ingredients! It’s perfect for the holidays, or any any cold day when you’re craving comfort food. By the way, over the holidays while you’re traveling, don’t...

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Chicken Lettuce Wraps

These chicken lettuce wraps are so easy and fast! They're low in calories yet high in taste and nutrition. They're a fun option for dinner when you don't want to cook much. They're also an excellent option for lunch as fresh leftovers: save some of the diced chicken,...

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My Favorite Lentil Soup Recipe

Some popular fad diets say that lentils and other legumes shouldn't be eaten. I completely disagree. Lentils are largely made up of carbohydrates, and carbohydrates have gotten a bad rap these days. That's because many diet authors and others fail to differentiate...

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Kale Chips on the Stove Top

  This is a simple and delicious way to prep kale. It was shared with me by a lovely client - dancer, Zumba instructor, vegetarian. In my last post about kale I showed you how to choose a good bunch of healthy curly kale, prep it for use in salads, and have on...

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Make Your own Cranberry Sauce with Less Sugar

Cranberry sauce is one of my favorite things on the holiday table. I really like the sweet and sour flavor with poultry.  And the red makes the whole dish look festive! Total confession - the cranberry sauce in the can used to be my absolute favorite. It's like eating...

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The Simplest Summer Salad

  Tomatoes and cucumbers can be found pretty much year-round.  They also happen to be quite resilient and last quite long in the fridge. One night they were the only two vegetables I had to work with, so I cut them up and put them together.   Voila! A...

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What’s for Breakfast?

I was a cereal lover. I ate cereal for breakfast every morning because it was the fastest and “healthiest” food I thought I could eat…

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Healthy Fast Food – Kale

  If you want kale that tastes good you've got to know how to buy it. The more fresh your vegetables are the better they're going to taste, and the same goes for Kale! Curly kale needs to have soft leaves. The stem needs to be turgid...

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Super Simple Comfort Food: Chicken Soup

  Once you've tried this recipe, you won’t believe how easy chicken soup is to make. Both of my Slovak grandmothers made a variation of this soup recipe. When I was old about 14, they taught me how to make it myself. It was so easy and inexpensive, it became one of my...

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Fast Lunch: Tortilla Scramble

  My clients always ask for lunch ideas. It can be one of the most difficult meals to eat healthy, especially when busy.   I'm posting healthy, fast lunch ideas over here when I get the chance. Come on over and check in for more. I send every new blog post...

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Fast Lunch: Sweet Potato & Arugula

  One question clients always ask is what to eat for lunch. For some, it's one of the most difficult meals to eat healthy, especially when busy.   So I'll be posting healthy, fast lunch ideas over here when I get the chance. Come on over and check in for...

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Simple, Healthy, Delicious – Sweet Potatoes

I remember the sweet potatoes of my youth. Usually made around the holidays, they were baked and smothered with brown sugar and butter. So sweet! In fact, they may as well have been dessert! Now, that was a vegetable I was willing to eat more than my share of! Times...

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Fast and Delicious Holiday Turkey Recipe

    Not to brag, but I make an amazing turkey. It's always moist and delicious. I usually use a Martha Stewart recipe where the turkey is covered in cheesecloth and got lots of basting towards the end. It's always a hit with my guests. This year I was...

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Healthy Fast Food 4: Peppers

Peppers are an easy way to add healthy food into any meal. If you're barbecuing this weekend, think about adding some of that great color on the side of your grilled proteins. They're great in the lunch box with a sandwich,...

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Delectable Beef Sliders

For these awesome beef sliders you can use 85% ready-made ground beef (a little fat cooks a better burger). Or, buy a beautiful, lean cut of meat and grind it yourself.

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Healthy Fast Food 3: Sugar Snap Peas

 (Watch the Video to See how Easy These are to Prep)   Sugar Snap Peas are an extremely beneficial food that not only provide loads of nutrients, but aid in blood-sugar regulation and heart health. They're rich with...

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Healthy Fast Food 2: Add Crunch to Lunch and Snacks

  Celery is the second most common vegetable https://www.youtube.com/watch?v=zs-ejXF1Jf8 that people bring in their lunch box for snacks during the week.  (Click here for the first). Celery is a great way to add crunch to a sandwich. It also tastes great with...

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A Better Chicken Salad Recipe

What can be deceiving about chicken salad, tuna salad, turkey salad, or “anything salad” is that you can get a bunch of calories and fat that you didn’t expect.

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Simple. Healthy. Delicious. Whole Chicken Recipe

  https://www.youtube.com/watch?v=zTUQysi_rGs This is a whole chicken recipe that's simple and fast, and can produce a delicious and juicy meal. In the video I've included info how to choose the healthiest chicken possible. You can use all the criteria, or some...

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A Healthier Hot Chocolate

  This is a healthier hot chocolate made with less sugar and low-fat milk. On a cold and snowy night in DC, my friend, Doreen, made this lovely drink for me while I was staying at her home. It's a hot treat that feels like a splurge, but you can drink it...

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Simple, Healthy, Delicious – Pizza Recipe

  The pizza meal has many loyal fans. But, many would protest that it's not the healthiest food option. Believe it or not, pizza can be a healthy, normal calorie meal.  What makes the difference is the quality of ingredients in the pizza, and of course, the...

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A Healthy Watermelon Drink that Tastes like a Cheat

  I'm addicted! https://youtu.be/3uRjcTmmlIc This watermelon drink is so yummy, and easy! The best thing is, you can have it in the middle of the day to add some fun to your hydration, or serve it up to all your guests at your next party. It's Easy, Healthy and...

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Fage Yogurt, Salmon, Cucumbers, Tomato and Dill

  Last night I made a Fage Yogurt recipe with Salmon, Cucumbers Tomatoes and Dill. It was phenomenal. And super easy. Here are the ingredients I used for two people: Salmon (about 1/2 lb) Large cucumber (at least one) Cherry tomatoes (1 pint) Fage  Plain Yogurt...

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Easy, Healthy, Delicious Chicken Breast

  Here's an easy, delicious way to make chicken breast. And it's fast! https://www.youtube.com/watch?v=vfHaJ8QO1RM The chicken can be used in many different recipes or just have it with some vegetables on the side!  One of the most important factors in having...

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Thanksgiving Side Dishes for Optimal Energy

From Thanksgiving to New Year's Day, people tell me they're tired and overwhelmed from all the extra activities.  Let me tell you I understand. We have so many things to do and so little time to do it in! The good news is, there are easy things we can do over the...

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Salsa Salad Recipe – Fast, Healthy, Delicious!

This is an awesome salsa that  doubles as a salad!  You can use it as a dip, or on tacos, burritos or fajitas, garnish fish, chicken or beef with it, or just serve it on the side.  Don't believe me? Give it a try. It's so...

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Are Potatoes Good for You, or Not?

Like many foods, potatoes have had their ups and downs in the media.  The truth is potatoes are actually a very healthy food.  The average medium baked potato (2.25" - 3.25" in diameter) is 161 Calories with 2 Calories from...

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Simple, Healthy, Delicious: Asparagus Recipe

  This asparagus recipe is one of my favorite vegetable sides. Not only because the dish is so simple, but because the presentation is always beautiful and the taste is the same as what you would encounter at a high-end, gourmet restaurant. Ingredients: 12 thin...

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Simple, Healthy, Delicious – Cauliflower Mash

  This is a very simple cauliflower mash recipe to make, and tastes like mashed potatoes.   So if you're looking for a way to get a different vegetable into your food repertoire, this might be for you!  It's a popular dish (with a few changes made by me of...

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Easy, Healthy, Delicious – Salmon and Dill Recipe

Clients tell me they don't have time to cook. They also tell me they don't think healthy food can actually taste good, but it can! Here's an easy way to cook salmon (very healthy, and good for your brain) that's fast and delicious. Click the picture above to watch the...

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Easy, Healthy, Delicious – Mushrooms and Dark Greens

  Mushrooms and Dark Greens Mushrooms add a hearty element to a green leafy vegetable dish.  My favorite of late is steamed mushrooms with steamed baby bok choy.  You can substitute the bok choy for arugula, which makes a nice bitter side-dish, or spinach, which...

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Pasta i Basta

  Pasta is best eaten as a side - not a main dish.  Especially if you're not doing a long run the next morning. In Italy and in along the Mediterranean Coast in general, pasta is the staple food - so how do the Southern Europeans keep themselves toned and...

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Easy, Healthy, Delicious – Acorn Squash

    Acorn Squash with Apple and Cranberry This recipe was modified from it's original in the New York Times: "101 Head Starts on (Thanksgiving) Day" written By Mark Bittman, November 2009. But, in fact, it's great as a side for any occasion where you want to...

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Easy, Healthy, Delicious – Cider Roasted Vegetables

This recipe was modified from it's original in RealSimple.com written By Kay Chun, November 2001.   Cider-Roasted Vegetables Serves: 4 generously    Prep Time: 15m     Cook Time: 1hr   Ingredients 1.5 lb beets 1.5 lb parsnips 1.5 lb baby carrots 4...

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