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Body By Ginny | Outdoor Fitness Classes in Arlington and McLean

Outdoor Fitness Classes in Arlington and McLean Virginia

Dinner

Another fantastic low calorie, highly nutritious vegetarian dish.  Just one cup of mushrooms has the potential to release at least 15 different vitamins, minerals, and phytonutrients. A single Portobello contains more potassium than a banana – 630 mg per serving – which helps maintain normal heart rhythm and muscle and nerve function, as well as a balance between your fluid and minerals. This, in turn, helps control your blood pressure. Buy organic portobellos where possible. Top them with a wonderful chimichurri sauce (recipe included below). These are delicious as leftovers too!

Filling

  • 1 teaspoon olive oil
  • 1 cup cooked quinoa
  • 1 Tablespoon olive oil
  • 2 cups diced sweet potatoes
  • 1 red bell pepper, diced
  • 1 cup chopped red cabbage
  • 1 teaspoon ground cumin, divided
  • 1 teaspoon chili powder, divided
  • 1/2 teaspoon sea salt, divided
  • 1/2 cup cooked black beans, drained and rinsed
  • 1 tablespoon lime juice

Mushrooms

  • 4 large portobello mushrooms, stems removed, wiped clean
  • 1-2 Tablespoons olive oil
  • 2 Tablespoons balsamic vinegar
  • 1 Tablespoon lime juice
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon sea salt

 

Instructions
  1. If you don’t have any cooked quinoa on hand, start by following the directions on the package and combine 1/2 cup quinoa with 1 cup water or vegetable broth. Set aside.
  2. In the meantime, in a small bowl combine 2 tablespoons of olive oil, 2 tablespoons of balsamic vinegar, 1/2 teaspoon cumin, 1/4 teaspoon chili powder 1/4 teaspoon salt plus the tablespoon of lime juice. Mix well.
  3. Add mushrooms to a shallow baking or serving dish and season with the marinade. Flip/toss to combine and set aside to let marinate.
  4. Next, prepare vegetables by heating a large skillet over medium heat. Once hot, add 1 Tablespoon oil, diced sweet potatoes and bell pepper. Sauté for 3-5 minutes or until lightly browned, stirring occasionally.
  5. Add chopped cabbage, 1/2 teaspoon cumin, 1/2 teaspoon chili powder  and 1/4 teaspoon sea salt and sauté for another 3-5 minutes or until all vegetables (especially potato) are tender and lightly golden brown.
  6. Preheat oven to 400 degrees.
  7. Transfer vegetables from skillet to a large mixing bowl and set aside. Then, to the same skillet over medium heat, add the mushrooms and sauté for 2 minutes on both sides to brown and soften. Cover to lightly steam for the final minute. Then transfer to a baking sheet face up and set aside.
  8. To the mixing bowl with the vegetables, add cooked quinoa, drained black beans, remaining 1/2 teaspoon cumin, 1/2 teaspoon chili powder, 1/4 teaspoon sea salt, and 1 tablespoon lime juice and toss to combine.
  9. Divide the filling between the mushrooms (some may overflow). Bake at 400 degrees for about 5 minutes or until mushrooms and toppings are hot and slightly browned.
  10. These are delicious topped with this easy to make chimichurri sauce: Combine in a food processor or Vitamix: 1 cup finely chopped flat-leaf parsley, 2 cloves garlic- minced, 1 shallot-minced, 1/4 to 1/2 teaspoon red pepper flakes, 3 tablespoons olive oil, 3 tablespoons lemon juice (about 1 lemon), 1/2 teaspoon each sea salt and pepper and 1 small ripe avocado-cut into chunks. Scrape sides often until you reach a smooth, creamy texture.
 

Almost everyone loves Pad Thai but most of the time we have to go out to eat or order take-out to enjoy it. Why not try making it at home? This delicious recipe from Minimalist Baker replaces traditional rice noodles with carrot “noodles,” collard greens, thinly sliced bell pepper and cabbage. Talk about eating more plants! Of course, there’s nothing wrong with eating noodles for most of us but all these vegetables are loaded with tons of nutrients for your improved health! This recipe is fast and easy too.

Ingredients

TOFU
  • 1/2 cup extra-firm tofu, excess liquid pressed out, crumbled with a fork
  • 1 Tablespoon tamari
  • 1 tsp chili garlic sauce or 1/8 teaspoon red pepper flake
  • 1/4 tsp ground turmeric
SAUCE
  • 2 1/2 Tablespoons almond butter or peanut butter
  • 3 Tablespoons lime juice
  • 3 1/2 Tablespoons tamari
  • 1/2 teaspoon red pepper flakes or 1 teaspoon chili garlic sauce
  • 1 1/2 Tablespoons maple syrup
VEGGIES
  • 1 Tablespoon sesame oil
  • 3 green onions, ends removed and thinly sliced
  • 1 1/2 cups thinly sliced red cabbage
  • 1 red bell pepper, cored and thinly sliced lengthwise
  • 2 Tablespoons tamari, divided
  • 4-5 large carrots, peeled and ribboned with a vegetable peeler
  • 6 collard greens, large stems removed, stacked and thinly sliced into ribbons (about 2 cups packed)
  • 1/4 teaspoon ground ginger
FOR SERVING optional
  • Fresh cilantro
  • Crushed peanuts
  • Red pepper flakes

Instructions

1. If serving with tofu: Add tofu to a small mixing bowl and season with tamari, chili garlic sauce (or pepper flake), and turmeric. Stir and set aside.

2.  Add all sauce ingredients to a small mixing bowl and whisk to combine. Set aside.

3. Heat a large skillet over medium heat. Once hot, add oil, onions, cabbage, bell pepper, and 1 Tablespoon tamari. Cook for 3 minutes, stirring and tossing frequently.

4. Add tofu to a corner of the pan and sauté until slightly browned, stirring frequently, about 3-5 minutes.

5. Add carrots and collard greens and remaining 1 Tablespoon tamari and stir. Sauté for 2 minutes.

6. Then add Pad Thai sauce and ginger.

7. Sauté over medium heat until warmed through and collards are slightly wilted, about 3 minutes,  stirring frequently.

8. Divide between serving plates and enjoy. Serve as is or with peanut sauce, crushed peanuts, cilantro, and lime wedges. Serves 2 as an entrée or 4 as a side.

 

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You probably already know the many benefits of eating fewer animal products and adding more plants to your daily diet. Maybe you’re like me and are always on the lookout for more vegetarian meals but aren’t sure where to find tasty, uncomplicated plant-based recipes.

A good place to start is to replace some of your meat with lentils.  Lentils are not only delicious, they’re also nutritious —  just what the doctor ordered!

One cup has about:
230 calories
18 grams of protein
15 grams of fiber
Lots of other nutrients like magnesium, phosphorus and folate.

They’re super easy to prepare too.

This updated version of the classic Sloppy Joe has the taste and kick of the original meat dish along with so many additional health benefits.

I served mine over sweet potato rounds because I love sweet potatoes! But you could also use a nice whole grain English muffin. Add a big salad and you’ve got yourself a satisfying meal. This recipe is adapted from The Minimalist Baker.

Vegan Sloppy Joes

Ingredients

1 cup green lentils, well rinsed

2 cups vegetable broth or water

2 Tablespoons olive oil plus more for brushing sweet potatoes

2 garlic cloves, minced

1/2 red bell pepper, diced

1/2 onion, minced, plus more for serving

 

Sea salt and black pepper to taste

15 ounces crushed tomatoes or tomato sauce without added sugar

1 tablespoon raw sugar

1 tablespoon vegan-friendly Worcestershire sauce

2 teaspoons chili powder or more to taste

1 teaspoon ground cumin

1-2 sweet potatoes, peeled and cut into 1/4” rounds. The bigger the rounds, the better since they are the “buns.”

Instructions

1. Preheat the oven to 425. To a medium saucepan add liquid and rinsed lentils and heat over medium-high heat. Bring to a boil then reduce heat to a simmer and cook uncovered for about 20 minutes or until tender. Drain and set aside.

2. When the oven is heated, place the sweet potato rounds on a baking sheet and brush both sides lightly with olive oil. Cook in preheated oven for about 20 minutes. Flip the rounds and continue cooking for 5 minutes or until lightly browned on each side. Remove from oven and set aside.

3. In the meantime, heat a large skillet over medium heat. Once hot add oil, onion, garlic and bell pepper. Season with a pinch each of salt and pepper and stir to combine. Sauté for 4-5 minutes, stirring frequently, or until the peppers and onions are tender and slightly browned. Add the tomatoes, sugar, Worcestershire sauce, chili powder and cumin. Stir to combine.

4. Once the lentils are cooked add them to the skillet and stir to combine.

5. Taste and adjust flavor as needed, adding more chili powder for smokiness or salt and pepper.

6. Serve the mixture on the sweet potato rounds. Top with diced onion if desired. Enjoy all the healthy goodness!

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The poor potato has gotten a bad rap in the health world because of it’s high position on the glycemic scale. But potatoes are actually a very good source of vitamin B6, potassium, copper, vitamin C, manganese, phosphorus, and dietary fiber. Eaten in moderation and without gobs of butter and sour cream, potatoes can be an important part of a healthy plant-based diet.

This potato salad is lighter and better for you than the traditional version. Olive oil replaces mayonnaise and lots of vegetables are added to increase the nutritional value and improve the taste! Serve room temperature or cold.

 

Ingredients

8-10 red bliss potatoes (organic is best), cut into quarters or bite-sized chunks

2/3 cup corn

1 celery stalk, chopped into 1/4″ pieces

1/2 teaspoon cumin

1/2 avocado, sliced

1 cup cherry tomatoes, halved

1 zucchini, julienned (excluding seeds)

3-4 cups mixed greens

10 large fresh basil leaves, chiffonade (plus a few small ones for garnish)

Sea salt and pepper to taste

Dressing

1/2 cup olive oil

Juice of 1 lemon

1/4 heaping teaspoon garlic powder

1 Tablespoon honey-Dijon mustard

Instructions

To a medium saucepan add the potatoes and cover completely with cold water. Add a generous pinch of salt and bring to a boil then reduce the heat to cook the potatoes at a simmer. Cook for 8-12 minutes until they’re soft, tender, and creamy; until just tender when pierced with a fork. Remove from heat, drain and set aside in a large bowl.

While the potatoes are cooking make the dressing. Add all dressing ingredients to a bowl or large measuring cup and whisk til thoroughly combined. Set aside.

Heat a tablespoon of olive oil in a medium skillet over medium-high heat. Add the corn and season with cumin, sea salt and pepper. Cook for 8-10 minutes stirring just enough to keep the corn from sticking to the pan but allowing it to brown. Once the corn is golden brown set aside to cool then mix with the potatoes.

Once the potatoes and corn are slightly cooled add the celery and about 3 tablespoons of the dressing. Toss gently to coat.  Mix in the basil then do a taste test and add more dressing and seasoning if desired. Be sure to save some dressing for the greens.

Arrange the Salad

Place a ring of the greens around the outside of the bowl leaving a hole in the center. Then make a small bed of the zucchini strips in the center of the greens. Sprinkle the cherry tomatoes over the greens. Arrange avocado slices around the circle of greens. Season generously with salt and pepper and drizzle lightly with the remainder of the dressing.

Add the prepared potato mixture to the center and sprinkle with a few small basil leaves. Enjoy your beautiful creation!

Before serving mix the greens and potatoes together.

The only thing I really miss about winter is chili. It’s one of those super versatile meals you can eat almost any time of day. The best thing about this late spring/summer recipe is the tons of vegetables you eat in just one bowl! While there’s still a chill in the air, make yourself a nice big pot and eat your veggies!

Ingredients

2 tablespoons olive oil
1 Vidalia onion, diced
2 red bell peppers or 1 large chopped into 1/2″ pieces, about 2 cups
1 jalapeno pepper, deseeded and diced
1 large zucchini sliced into 1/4″ rounds and quartered
1 yellow squash sliced and quartered
1 cup corn, preferably from the cob
2 sweet tomatoes, cubed
2 cans black beans, rinsed and drained
1 28-ounce can crushed tomatoes (I like Cento)
4 cups vegetable broth
2 teaspoons chili powder
2 teaspoons ground cumin
2 teaspoons sea salt
1 teaspoon black pepper
1 teaspoon turmeric
1/2 cup chopped fresh cilantro
2 cups julienned raw sweet potatoes

Yogurt Topping
1 cup plain, Greek yogurt
Zest of 1 lime
1 small clove garlic, diced

Directions

Heat the oil in a large pot. Add onion, bell and jalapeno peppers. Cook until softened, about 3 minutes. Add squash, corn and fresh tomatoes. Stir to combine.

Season vegetables with chili powder, cumin, turmeric, salt and pepper. Cook for 2 more minutes then pour in the beans, broth and crushed tomatoes. Bring to a boil, reduce heat to medium low (low bubble) and cook for at least 30 minutes.

If using yogurt stir together the Greek yogurt, garlic and lime zest. Set aside on counter.

Add sweet potatoes and cilantro to the chili. Cook for another 15-20 minutes or until potatoes are soft. If you have time, continue cooking the chili on low heat for another 40 minutes or more. Ladle into bowls and serve warm or room temperature. Top with lime-garlic yogurt if desired.

Add a crisp, cooling salad for a perfect meal!

This vegan sweet potato and white bean soup delivers all the goodness of a hearty, creamy soup without any of the heaviness to bog you down.

It’s easy to prepare and has a simple ingredient list. Don’t sweet potatoes make almost everything taste good?

The original recipe is from Health and Wellness Coach Neda Varbanova.

Ingredients

2 medium sweet potatoes

2 tablespoons coconut oil

1 onion, chopped

5 garlic cloves, chopped

1 can cannellini or other white beans, rinsed and drained

1 cup unsweetened coconut milk

2 cups low-sodium vegetable stock

1/2 cup filtered water

1 tablespoon chopped fresh sage

1/2 teaspoon turmeric

Sea salt and pepper to taste

Pinch cayenne pepper

Plain yogurt for topping, optional

Instructions

  1. Wash the potatoes then peel and cut them into large pieces.
  2. In a large pot, melt coconut oil over medium heat. Add the chopped onion, garlic, turmeric and sage. Sauté for 2 minutes, until translucent.
  3. Add the potatoes, stock, coconut milk and water. Bring to a boil, and lower the heat to medium. Cook for 30 minutes, until the potatoes are soft. Add the canned beans and turn off heat.
  4. In small batches, transfer the vegetables to a high-powered blender. Add broth as you go, depending on how thick or thin you want the soup to be. Blend until smooth.
  5. Pour the soup back into the pot. Taste and add 1/4 to 1/2 teaspoon salt if desired. Add the cayenne pepper
  6. Ladle soup into bowls and enjoy with a dollop of yogurt if desired.