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What you’ll need:

1. One bunch of kale roughly chopped
2. ½ cup of shredded carrots
3. ½ cup of chopped green onions or ¼ quarter cup—it depends on the version, I usually write “to taste” in the notes whoever the person is that’s creating it
4. ¼ cup of raspberries, ¼ cup of blueberries, and ¼ cup of strawberries
5. ¼ cup of roasted almonds – when I say “roasted,” you can do them on the stove top or you can do them in the oven. You’re going to get your pan probably on a light heat and your quarter cup of almonds in the heat. There’s a lot of natural oil in nuts, which you want to release.

Directions for preparing the salad:
Add all of the ingredients into a mixing bowl, but we’re also going to make a quick vinaigrette.

What you’ll need: 

1. 2 tbsp. of olive oil *we want the kale to really be coated
2. 2 tbsp. of balsamic vinegar
3. Salt and pepper to taste
4. Add to salad mixture and toss
5. Place salad mixture in the refrigerator

What the refrigerator is going to do is break the green down a little bit so that it’s consumable and a little bit more enjoyable.

Directions for preparing the chicken:

Chicken breast or thighs — a lot of people have trouble cooking chicken breast. They dry it out. So, what I would suggest is you grab boneless chicken thighs—a very tender, juicier meat. A lot of people stay away from the darker meat, but it’s actually a little bit more flavorful. The chicken helps actually break the kale down a little bit, because kale can be rough and sometimes it needs to be cultivated by something warm or a vinaigrette that’s going to help break it down.

Now let’s go over to our chicken and you just want to mince two or three cloves of garlic. You want about a tablespoon of olive oil to be poured on top of that chicken. Salt, pepper, garlic and then I love thyme. Sometimes it’s hard for people to use dried thyme, but I would suggest using fresh thyme leaves- two branches. So, take the leaves off two branches and right now we’re seasoning our chicken and we’re going to use the thighs. And then, once that’s all seasoned together, we have our salt, our pepper, our minced garlic, our thyme and chili flakes. Chili flakes are also a natural appetite suppressant. So, definitely add in a little chili flakes. And then we’re going to turn our grill on and I’m going to grill it on both sides for about six to seven minutes. Depending on the size that you have—I drop it in the oven for another three to four minutes to make sure you really got it cooked all the way through.

I do keep the skin on, but if you are trying to get away from actually eating the skin, you can take it off and not change the recipe.

Putting it all together:

Take out your kale salad and place it on a dish. Take our chicken, put some nice slices through it, and now we have our grilled chicken kale salad with mixed fruit and roasted almonds.

chef e dubble, kale salad, fruit, almonds

Grilled Chicken Kale Salad w/ mixed fruit and roasted almonds – Credit: Chef E Dubble

Ilen & Lauren Bell are the husband and wife team behind Black Fitness Today, born, in 2011, out of their motivation to change culture, build a platform and lead the charge. Their purpose is to help change the culture towards health and fitness in the African-American community, showcase those who are making an impact, and promote healthier living. They also aim to serve as a platform for African-American fitness and health professionals and enthusiasts who are otherwise overlooked in traditional fitness media.

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Nutrition

DON’T WASTE YOUR LEFTOVERS

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DON’T WASTE YOUR LEFTOVERS 🥙

Every time I cook and have food remaining I always put it in a container and throw it in the fridge to recook as another dish ! 🥙 With my ground turkey left over from taco Tuesday I whipped it up with some zucchini noodles and came out amazing ! Try it yourself and let me know what you think ! What recipe should I do next ?

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Credit: Possible Pat

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Health Tips

How Many Calories Should I Be Eating? (Formula)

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Here’s the formula ⬇️ EXAMPLE

Your WEIGHT ( 300 pounds ) multiply by 14. = ( 4,200 calories ) That will get you your TOTAL MAINTENANCE CALORIES.
Then.

Your MAINTENANCE CALORIE multiply by .25
4,200 calories x .25 = 1,050

Then.

Your MAINTENANCE CALORIE 4,200 subtract 1,050 = 3,150 calories.

3,150 would be your calorie goal

Depending on your workout intensity and job you can lower the deficit % the harder you work the more your body needs!
Now just plug in your weight and try it yourself !

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Credit: Possible Pat

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Health Tips

IS MEAL PREPPING RIGHT FOR YOU ? I’m a firm believer in always staying prepared…

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IS MEAL PREPPING RIGHT FOR YOU ? 🍱
I’m a firm believer in always staying prepared ! Why ? Because if I’m hungry I won’t end up eating fast food or something I know I shouldn’t be having. My suggestion is prepare your food for 2 Days that way it stays fresh 👍🏻 consistency is key and if you want to reach your goals, it’s going to take disciple.

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Credit: Possible Pat

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