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Lunch

Heart Healthy Avocado Chicken Salad

 

Avocado Dill Chicken Salad by Taylor Walker Fit

Chicken salad has always been one of those “take it or leave it” kind of dishes for me. I was never a big fan of it until I tried some at a bbq that gave me “all the feels”! Salty, sweet, crunchy, spicy and tangy. I have been a lover of the dish ever since. Fat, as we know, can be good for you, but it has to consumed through healthy sources like avocado and olive oil. Fat helps our body absorb nutrients and this dish is filled with the “whole foods trifecta” including: Lean Protein, Carbohydrates and Heart Healthy Fat!

This dish is perfect for your next spring picnic or would be a great make ahead meal. You can eat it as is, wrap it up or put it on rye crisps for a delicious satisfying lunch that will undoubtably give you ALL THE FEELS.

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Open Faced Nova Sandwich With Herb Yogurt Spread

healthy recipe

Smoked Salmon

Hi guys! It is almost the weekend, and you know what that means, another chance for R & R! Woop woop! I wanted to get another post up this week because I will be heading out on a cruise line job for seven days, and likely will not be able to blog until February. Can you believe we are almost in February? That means spring is about to sprung and lighter options will be popping up on menus around the country. It has been absolutely gorgeous here in South Florida, and I am just trying to enjoy every last humidity-free ray of sunshine because I know that  the heat will be back in full affect before we know it!

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Grow2Heal Community Garden at Homestead Hospital-Baptist Health South Florida

Grow2Heal Community Garden

“Let food be thy medicine and medicine be thy food”. No truer words have ever been spoken by Hyppocrates. When I started my blog, I was just beginning to learn the effects of food on the body. As stated above, food can be medicine, food can be memories, and unfortunately food can also be detrimental to your health. If I tell you that every morsel I put into my body was organic, whole and nutrient rich, that would be a lie. The chicken pot pie in my belly right now would tell you otherwise; however, what I have created in my household is strong sense of responsibility for what we consume, where we shop and how we prepare it. It takes effort and energy, but knowledge is power, and learning how to create dishes with seasonal ingredients and getting your children in the kitchen will spark an important dialogue missing from most American households.

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Napa Travel Guide: EAT

Napa/Sonoma Travel Guide: Eat

A couple weeks ago I shared the start of a three part Napa Travel Guide called DRINK. Today, we are all about the food. Napa’s farm to table cuisine will 200% change your life. If you have ever been to Europe then you know that you can taste the freshness of the food across the pond. Most people over there purchase their meat and produce from corner markets, and they eat with the seasons. Even in the winter, fruit and vegetable stands are set up under cover, ready to help you create your next delectable stew or pasta dish. It is the way we are supposed to consume. Foods plucked from the Earth at exactly the right time, ready for consumption, unprocessed and delicious. Everything we are in Napa tasted fresher than fresh and was bursting with earthly flavor. My mouth is watering just thinking about it.

So, now for a question. What happens when you start to drink? You get hungry….duh! So today’s post will be all about eating your way through Napa and Sonoma. You will experience some of the freshest farm-to-table cuisine your palate has every encountered. As stated in DRINK, Cory and I stayed at THE LODGE in Sonoma. I loved the quieter, laid back, vibe and it was super convenient to eat healthy, delicious meals every single day.

Napa/Sonoma Travel Guide: Eat

Napa/Sonoma Travel Guide: Eat Napa/Sonoma Travel Guide: Eat 

Napa/Sonoma Travel Guide: Eat

AUBERGE DU SOLIEL

180 Rutherford Hill Road

Rutherford, California 94573

800-348-5406

You cannot beat the view at Auberge Du Soliel. Request a table out on the  patio and enjoy the best view of the valley. Their extensive and award winning wine list was fantastic! Since we still had four more winery stops that day we actually opted for their house cabernet, which had a good price point, and satiated our different palettes. Take a break from the vino to enjoy a cocktail before sunset, but please do not miss this gem! Cory and I couldn’t wait to order and started with the burrata, gnocchi and foes gras. Our main entrees were a market salad and braised short rib. We left full, happy and ready to take on the day.

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Sweet, Salty, Crunchy Summer Shrimp Salad


Screen Shot 2016-06-30 at 8.47.35 AM

Sweet, Salty, Crunchy, Spicy, this summer-salad has it all. If you follow me on snapchat [@Taylorwalkerfit] then you may have seen the picnic Cory and I had last week. I made a small side-salad to go with our salmon, and to our surprise,  it was my favorite part of the entire dish. The salad was definitely a happy accident, because  it was basically made of all the leftovers I had in the fridge, and it has bacon, and how could anything with bacon be bad?

I decided to turn this into a dinner-salad and kept it light by using shrimp. It would pair well with grilled salmon, chicken or even lamb for that matter! Cory and I are heading out to Napa soon, and I cannot wait for the wine and all the farm-table-cuisine we are about to have. Sometimes I really try to pretend I am a chef when I create. I think the balance of this dish would wow event he pickiest of eaters. As for your boyfriends and hubbies, I could barely snap my pics before Cory’s was basically gone. Enjoy the salad al fresco, with a crisp cold beer or dry white wine. Don’t devaour it, but savor every bite, and enjoy the difference in flavor and texture.

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Healthy Fat, Omegas and a Baked Pesto Salmon Recipe

Healthy Fat, Omegas and a Baked Pesto Salmon Recipe: TaylorWalkerFit.com

I have been on a salmon kick lately, which is better than being on an Entenmann’s Donut kick since they are both made up completely different kinds of fat; good fat’s are made up of EFAs or Essential Fatty Acid’s from the Omega-3 and Omega-6 family. EFAs are essential to total body health, both inside and out, and eating a variety of omega-rich foods can lead to glowing hair, skin and nails, balanced hormones, strong muscles, increased cognitive function and more!

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How to Build a Better Smoothie

Beat The Gym and Taylor Walker Fit

Green, red, purple and yellow…smoothies and juices are all the rage these days! I have posted a few times about my love for the nutribullet as well as some of my favorite recipes. Getting into a morning routine is something I highly recommend. For me, I have turned from smoothies to water and Bulletproof Coffee in the AM, but there is NOTHING better for an afternoon ‘pick me up’ than a nutritious, fiber-filled smoothie. I have teamed up with Beat The Gym to discuss how to build a better smoothie.

Check out our full video here!

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Sweet and Savory Quinoa

Beat The Gym-Sweet and Savory Quinoa

Quinoa is a crop grown mainly for it’s seeds. It is a pseudocereal similar to buckwheat, chia or amaranth which means it can be ground into flour or used as cereal. Quinoa is high in protein and has essential amino acids which are not made in our bodies, but need to be consumed. It is gluten free, and chock full of vitamins including: B6, thiamine, folate, and minerals including: iron, magnesium, phosphorus and zinc. Quinoa is one of my favorite bases for breakfast, lunch and dinner. It can be prepared in so many ways, and today Beat The Gym and I bring you recipes for sweet and savory quinoa.

Cook with me below! 

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Sweet and Savory Quinoa

Beat The Gym-Sweet and Savory Quinoa

Quinoa is a crop grown mainly for it’s seeds. It is a pseudocereal similar to buckwheat, chia or amaranth which means it can be ground into flour or used as cereal. Quinoa is high in protein and has essential amino acids which are not made in our bodies, but need to be consumed. It is gluten free, and chock full of vitamins including: B6, thiamine, folate, and minerals including: iron, magnesium, phosphorus and zinc. Quinoa is one of my favorite bases for breakfast, lunch and dinner. It can be prepared in so many ways, and today Beat The Gym and I bring you recipes for sweet and savory quinoa.

Cook with me below! 

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Poached Chicken & A Recipe

 

Chicken…it’s what’s for dinner. Cory could literally eat chicken every single night of the week. We can sauté it, bake it, grind it, and he will devour it all! I am always trying to make chicken exciting, and while poaching chicken is fairly new for me, it is something that every home cook can do with ease. For today’s post I make poached chicken two ways. Curry chicken salad and poached chicken over pasta. Obviously using my favorite Sunday Sauce recipe.

How To Poach Chicken

  

Ingredients:

2-3 Skinless Boneless Chicken Breasts

Aromatics: Onion, Garlic, Bay Leaf, Pepper Corn, Carrot, Thyme and Sea Salt (Whatever herbs and aromatics you have)

Water or Chicken Broth

Directions:

Place chicken in a pot large enough hold all chicken breasts. Add aromatics. Bring to a simmer over medium-high heat until bubbles start to form. Reduce to medium-low and let simmer. Continue to cook, and skim foam from the top and cook for 12-15 minutes or until the internal temp reached 160 degrees. Transfer to a bowl and strain liquid over the top, and place in in the refrigerator until ready to use!

 

The possibilities are endless with this type of chicken, but after eating it with my pasta, the rest went to my favorite Curried Chicken Salad.

 

Ingredients:

1-2 Breasts

5-6 Chopped Prunes or 1/4 C raisins

1/4 Cup Slivered Almonds

1 Chopped Apple

1-2 Chopped Celery Ribs

1/4 Chopped Red Onions

  

Dressing:

1 Ripe Avocado

1-2 Tbs Mayonaise

2 tsp Curry Powder

1/4 tsp Chili Powder

1/4 tsp Cumin

Directions:

Chop Chicken and combine it with almonds, onion, raisins, celery and apple, set aside. In your Nutribullet or a bowl, combine and blend the avocado, mayo, curry, cumin, and chili power. Pour over chicken and refrigerate for an hour or more! Serve alone over greens or in your favorite wrap or sammy.