Seared Tuna Nicoise with Lemony White Bean Mash

Hi everyone!

     I have been itching to have a homemade ahi tuna medium rare meal!!  Look what I found … I am such a happy girl right now!!!  During my weekend of new salads I stumbled upon this recipe.  I will warn you, my mom did not like this recipe.  She said it was too bland for her … I love beans and the beans are a big part of the meal.  If you do not like beans I suggest you sub those out for quinoa.

  
{I hope you enjoy the salad}


Enjoy!

BREAK

Let's get started!!

.:: INGREDIENTS ::.

Seared Tuna Nicoise ::

3 large eggs

1.5 cups quartered small red potatoes

1 cup haricots verts, trimmed {French green beans}

2 tuna steaks {6-oz}

½ tsp kosher salt, divided

¼ tsp freshly ground black pepper

2 tbl EVOO

3 tbl red wine vinegar

1 tsp Dijon mustard

2/3 cup halved grape tomatoes

¼ cup pitted and quartered nicoise olvies

Lemony White Bean Mash ::

1 can {15 oz} cannellini beans

3 tbl chopped celery

2 tbl chopped fresh parsley

1 tbl fresh lemon juice

2 tsp EVOO

¼ tsp kosher salt

.:: Seared Tuna Nicoise ::.

Place eggs in a large saucepan.  Cover with water to 1 inch above eggs.  Bring just to a boil.  remove from heat, cover and let stand for 15 min.  Drain; cool in ice water 5 min.  Peel eggs; cut each egg into 4 slices.

Place potatoes in pan; cover with water.  Bring to a boil.  Reduce heat; simmer 12 min.  Add beans {green beans}, and cook 3 min. Drain; plunge beans into ice water for 1 min. Drain well.

Heat a large cast-iron skillet over medium-high heat. Coat pan with cooking spray {I used coconut oil} Sprinkle tuna with ¼ tsp salt and pepper.  Add tuna to pan, cook 2 min on each side or until desired degree of doneness.  Cut thinly across the grain.

Combine remaining salt, oil, vinegar and mustard in a small bowl, stirring with a whisk.  Add tomatoes and olives; toss.  Divide eggs, potatoes, beans and tuna among 4 plates; top with tomato mixture.

.:: Lemony White Bean Mash ::.

Place 1 can rinsed and drained cannellini beans in a bowl; mash with a fork.  Add celery, parsley, lemon juice, EVOO and salt; stir to combine.

{Serve the tuna on top of the lemony white bean mash}

Seared Tuna Nicoise ::

SERVES :: 4

CALORIES :: 311

FAT :: 14.7g

PROTEIN :: 25.7g

CARBS :: 16.8g

FIBER :: 2.4g

CHOL :: 175mg

IRON :: 2.7mg

SODIUM :: 596mg

CALCIUM :: 68mg

Lemony White Bean Mash ::

SERVES :: 4 {serving size ½ cup}

CALORIES :: 65

FAT :: 2.7g

SODIUM :: 142mg

TIP: To have this recipe ready in 40 minutes the game plan is as follows – while the eggs cook cut the potatoes, green beans and tomatoes.  Cook potatoes.  Sear tuna. Make vinaigrette. Prepare mashed beans.  Start potatoes in cold water to cook them evenly.  Shocking beans in ice water sets their color and texture. 

Subscribe to NikoliePolie with your email so you know when I post!

.:: FOOD ::.

RECIPE :: COOKING LIGHT

ISSUE :: August 2012

Herbed Mediterranean Salad

Hi everyone!

     This was part of the weekend of new salads.  A new salad a day!!  This salad can make it onto your fast weeknight menu.  You can serve this salad with a side of chicken breast!

    
{I hope you enjoy the salad}


Enjoy!

  

Let's get started!!

.:: INGREDIENTS ::.

2 tbl EVOO

1 tbl fresh lemon juice

1 tsp fresh oregano

¼ tsp crushed red pepper

4 cups salad greens

1 cup fresh parsley leaves

½ cup halved cherry tomatoes

½ cup sliced peeled cucumber {I left this out}

¼ cup fresh basil leaves

2 tbl halved, pitted kalamata olives.

Combine the olive oil, lemon juice, oregano and crushed red pepper in a large bowl, stirring with a whisk.  Add the rest of the ingredients, toss gently and serve.

SERVES :: 4 {serving size 3/4 cup}

CALORIES :: 103

FAT :: 8.8g

SODIUM :: 146mg

Subscribe to NikoliePolie with your email so you know when I post!

.:: FOOD ::.

RECIPE :: COOKING LIGHT

ISSUE :: August 2012

Coconut Fried Cinnamon Bananas with Steel Cut Oats

Hi everyone!

     When I went to Costa Rica fried plantains were all over the place.  I have missed them a lot!!  Nutty4nutrition posted a version of fried banana on instagram {ig} and I decided to make my own version. 

     An ig friend wanted me to post this on my blog so I hope you enjoy this as much as I did!

    
{This was inspired by Coast Rica and nutty4nutrition}

Enjoy! Pura Vida!

Grilled Sweet Potato and Napa Cabbage Salad with Lime Vinaigrette

Hi everyone!

     This was part of the weekend of new salads.  A new salad a day!!  This salad is all about “Less Meat, More Flavor.” Mark Bittman’s idea for this salad is to pick a flavorful potato that will stand up to boiling and tossing.  He says sweet potatoes are the best, nutrition-wise … yeah for sweet potatoes!!  

     Who is Mark Bittman?? He is the author of How to Cook Everything: The Basics and The Food Matters Cookbook.  He is also a columnist for The New York Times.

    
{I hope you enjoy the salad ... it is a FAVORITE of mine}


Enjoy!

Beet and Marinated Goat Cheese Salad

Hi everyone!

     This past weekend was the weekend of new salads.  A new salad a day!!  The theme was inspired with this particular salad.  NomNomNom to come … keep reading ……. 

    
{I hope you enjoy the salads}


Enjoy!

Pumpkin Heart

Hi everyone!


    Today’s juice is based around squash.  I had everything in the house for this particular juice, which is why I chose it … if you were wondering. 


{you can see my juice HERE}


     Squash Action: Antioxidant and anticancer. 

     Squash Uses: Vitamin A.

     Buying & Storing Squash: Keep whole and in a cold and moist place or in a perforated plastic bag in the refrigerator.  Squash may be stored up to one month.

     For Juicing: Scrub and remove stem.  Juice the seeds {anticancer}.  Juice the skin if not too think and waxy.

Enjoy!

Roasted Garlic Brussels Sprouts and Asparagus

Hi everyone!


     I drove over to Fresh&Easy after my hair appointment today.  I wanted to purchase a few items I could prepare the night before for my lunches as well as something that could double as a dinner dish for work.  I saw some brussels sprouts and asparagus.  Roasting it will be - yum!  I have wanted to try some brussels sprouts topped with hemp seeds for a while now; I was extremely excited to roast these brussels!!


{you can find Hemp Seeds at Whole Foods}



Enjoy!

Healthy Wheat Germ Banana Orange Smoothie

Hi everyone!


    Today is a special day!!!  The healthy banana orange smoothie is finally here to enjoy!!!  I made another one today and wanted to share it with you all.  Have you been waiting a long time for me to post this?


{feel free to add ice for a chilled version}

     
Enjoy!

Week 3 Day 2

Hi everyone!

     Didn't it feel great to see some progress yesterday?  Let's take that motivation and put it into our workout for today.  Here we go!

{During these workouts I used a 4 pound weighted ball I purchased from Target.  I do not have the Ugi ball}

{Purchase HERE}

{Week 3 Day 2 HERE}

.:: Teeny Bikini Workout ::.

.:: Rock That Ass! Workout ::.

Let’s BodyRock!

Week 3 Day 1

Hi everyone!

     This day is the day we compare our progress to Week 1 Day 1!! I will have the Week 1 Day 1 # before the Week 3 Day 1 # so you can easily see my progress.

{Week 1 Day 1 HERE}

{Week 3 Day 1 HERE}

.:: MY PROGRESS - BODYROCK ::.

1) Squat & Press - Using the Pink Sandbag {with 12 pound sand insert}

      Circuit 1: 20 - 21

      Circuit 2: 13 - 21

      Circuit 3: 14 - 22

2) Push-Up & Clean & Press - Using the Pink Sandbag

      Circuit 1: 7 - 13

      Circuit 2: 9 - 11

      Circuit 3: 9 - 6   

3) Tricep Dips

      Circuit 1: 19 - 25

      Circuit 2: 19 - 25

      Circuit 3: 20 - 26  

4) Abs

      Circuit 1: 23 - 33

      Circuit 2: 29 - 29

      Circuit 3: 25 - 31

{1 Circuit: Squat & Press, Push-up & Clean & Press, Tricep Dips, Abs}

.:: MY PROGRESS - BODYROCK FLOW ::.

Pose 1: Downward Dog

      *Heels on the ground now!!!

Pose 2: Pigeon

      *No Change

Pose 3: Dangling

      *No Change

Pose 4: Standing Back Bend

      *No Change

{click HERE to see a full explanation of each pose}

.:: WORKOUTS ::.

BODYROCK :: BodyRock.tv HERE

EQUIPMENT :: Purchase HERE

*I took most of the links from the BodyRock main page to make it easier for you to navigate

Quote

Blueberry Maple Oat and Flax Muffins

Hi everyone!


     Sunday turned out to be a bake day!  A friend of mine {same one who encouraged me to start this blog} and I tried out a recipe she found.  I do know she found this online but I do not know where.  I will not be able to give the person credit for the yummy muffins. 

     We did not want to use the all-purpose flour in this recipe so after some quick internet searching we found a replacement ratio of flour to oats.  We figured if the muffins did not bake correctly we could use another ratio and try it out again BUT the muffins turned out delicious!!  

Someone online used the ration of 1/3 cup oats for every ¼ cup flour 

{we used rolled oats}.

     We were not sure if the replacement would make the muffin dry or hard or if the oats needed to be ground or not … oh geesh … so we ground half of the oat replacement and kept the other half as whole rolled oats.  There was no other reasoning for this other than “let’s try it.”  The recipe called for ¾ cup all purpose flour so we used 1 cup oats {½ cup ground, ½ cup whole}.  We omitted the sugar and replaced it with a banana {this will end up being used to spread on the tops of the muffins before baking}, however; we did use some coconut palm sugar on 4 of the muffins for her son. 

{I hope you enjoy the muffins}


     Alright, let’s get started on this modified muffin recipe.  Let me know if you make changes, what changes you make and if you will make the muffins again!


Enjoy!

Coconut Water

Hi everyone!


    While I was in Costa Rica I had my first coconut!!  When I came home to the states I was hoping I would find a company that makes yummy coconut water!  {During the US Open of Surfing in Huntington Beach I tried some coconut water, yuck!! They almost had me to the point of never trying it again} 

Have you ever had a fresh coconut? 

     Coconut Water contains electrolytes such as Na, K, Ca, Ph and Mg.  I like the fact that coconut water contains natural sugars and no refined sugars.  I am not telling you to drink coconut water as an alternative to plain old water.  It is smart to drink water throughout the day BUT {in my opinion} coconut water is a very good alternative to juices and sports drinks! 

What coconut water brands do you drink?

I like ZICO :)

  

{Hydrate with ZICO Coconut Water}

     Coconut Water Action: May aid in digestion and metabolism. 

     Coconut Water Uses: May naturally help to prevent intestinal gas, ease digestive upsets, ease nausea, remove toxins, enhance absorption of nutrients in the digestive tract,  balance acid levels in the system {ZICO pH of 5}, alleviate symptoms of kidney stones, alleviate urinary tract infections and dysentery.

     Buying & Storing ZICO: “ZICO bottle is recyclable and in fact, 30% of the bottle is made from recycled content. Currently almost 40% of HDPE bottles are recycled in America today.  {High Density Polyethylene - BPA is not used in HDPE bottles}.  Although cartons are made from paperboard, a completely renewable and stable source of materials, only 20% of recycling centers can process cartons in the US.”

{ZICO FAQS HERE}

Enjoy!

Week 2 Day 5

Hi everyone!

     Keep it up!

{Week 2 Day 5 HERE}

.:: The Avengers Workout! - Get ripped Fast !! ::.

.:: Sexy Bikini Body ::.

.:: Bikini Ready Yoga ::.

Let’s BodyRock!

Blazing Beets

Hi everyone!


    Today I decided that I needed to start adding juice back into my diet.  After my pilates workout I headed over to whole foods to pick up a couple things.  Lucky me - I saw a friend and planned a hike for tomorrow {early in the morning to beat the summer heat}.  Back to the juice … I love juicing beets and ginger!!  I decided I would purchase a few beets and see what I could juice with them. 


{follow me on Instagram @nikoliepolie }


     Beet Action: Antibacterial, antioxidant, tonic, cleansing and laxative. 

     Beet Uses: Vitamin A, enzyme betaine {nourishes and strengthens the liver and gallbladder}, and potassium.

     Buying & Storing Beets: Choose firm unblemished beets.  If beet greens are attached choose bright, glossy and crisp tops.  Store unwashed in a plastic bag in the refrigerator for up to one and a half weeks {cut off the tops when storing and treat tops as a leafy green}.

     For Juicing: Scrub under running water and leave skin on.  When juicing beets with the tops intact feed tops through the juicer first. 

Enjoy!

Week 2 Day 4

Hi everyone!

     How do you feel today?

{Week 2 Day 4 HERE}

.:: Burn ::.

.:: Killer Booty Sculpt Workout ::.

Let’s BodyRock!

Week 2 Day 3

Hi everyone!

     Still keeping up with your exercise?

{Week 2 Day 3 HERE}

.:: Wicked Flexibility ::.

Let’s BodyRock!

Roasted Cumin-Lime Carrots

Hi everyone!


    While I was at the farmers market I came across purple carrots.  I have not been a fan of cooked carrots ever since I can remember.  I figured I should give them a try because not too long before I went shopping I stumbled upon a carrot recipe I wanted to try out.  The purple carrots seem to taste sweet to me and now they are a food I am going to incorporate into my meals more often.  Have you guys ever tried the purple carrots?


{I hope you like my Roasted Cumin-Lime Carrots}


     Carrot Action: Antioxidant, anticancer, protect arteries, expectorant, antiseptic, diuretic, boost immunity, antibacterial, lower blood cholesterol levels & prevent constipation. 

     Carrot Uses: Vitamin A, B, C, iron, calcium, potassium, sodium, cleanse liver, cleanse digestive system, help prevent formation of kidney stones, relieve arthritis, relieve gout, enhance mental function, decrease risk of cataracts & decrease risk of macular degeneration.

     Buying & Storing Carrots: Choose carrots without the tops because the tops draw nutrients out of the carrot {may remove the tops immediately after purchase}.  Choose firm, well-shaped carrots with no cracks.  Store unwashed in a cold & moist place for up to two weeks.


Enjoy!

Week 2 Day 2

Hi everyone!

     Workout, workout & workout!

{Week 2 Day 2 HERE}

.:: Knockout Summer Body Diet Workout ::.

.:: Hot Girl Six Pack Abs Workout ::.

Let’s BodyRock!

PowerCakes Chia Jam

Hi everyone!

     I found a fun, healthy and easy way to incorporate chia seeds into your diet.  I bought chia seeds a long long time ago and have been randomly sprinkling them on random foods.  I did not really know a “yummy” way of using them until {Guess What} I found PowerCakes!! She uses her chia seeds on just about everything.  I am really happy I stumbled upon her blog and her healthy power recipes!   

{you can see POWERCAKES Chia Jam HERE}

     I put a little bit of my yummy chia jam on top of cooked steel cut oats.  I also put non hydrogenated peanut butter, flax seeds and  cinnamon on my oats. {I tried coconut on my oats once :/ and I was not a fan}  Please stay posted for my new blog adventure!  I will try to post once or every other week.

Enjoy!