Thursday, August 30, 2012

Day 17

Breakfast
2 Eggs, fried
Sliced Tomato
2 Links Chicken Sausage

Lunch
Pomegranate Smoothie

Dinner
Fish, Fish, and more Fish - check out menu in prior post

Workout
6 Mi Run @ 7:45 pace

Wednesday, August 29, 2012

Southern Living Magazine

Well - I finally made it Mom!  Excited to announce that my partners and I are featured in this month's Southern Living Magazine - featuring our Moonshine Cologne

1) I never thought I'd make it into SL
2) I never thought I'd make it into SL for Men's Cologne - Crazy
3) Now I've got my eyes set on SL for a Food Feature - Right!

Enjoy guys - and thanks to Cory and the staff at SL for such a great piece.  I'm indebted to you all!

Best,

MM

Day 16

Holiday weekend approaches - but I'm pretty stoked to stay on track, despite the allure of all of momma's home cooked goodness.  Hosting a bunch of friends for a seafood dinner tonight - going to be quite a bit of fun.  I'll post pictures later.  On the menu?  Glad you asked.  Check it out below.

Plank Smoked Alaskan Salmon
Alaskan Halibut in Parchment + Pesto + Pancetta
Alaskan Cod + Tomato, Caper, Olive, Spinach Relish
Seared Alaskan Sea Scallops
Potato Salad Lyonnaise
Basmati Rice + Vermicili + Saffron
Grilled Peaches + Greek Yogurt



Breakfast
2 Eggs, pan fried
1 Tomato, sliced

Lunch
Acai Berry Smoothie

Dinner
Turkey Sub

Workout
5K Hill Race
25 Mins Jacobs Ladder

Tuesday, August 28, 2012

Sunday Roast Beef

The past two Sundays that I've been in Nashville, I've had a few of my closest friends to enjoy the bounty of all-day cooking.  I typically start working on my roast right after church, head down to the farmers market in the meantime, and then prep everything, clean-up, and be ready to serve for an early Sunday supper.  That was just the case this week when Jef and Jes came by to enjoy an early Sunday Supper - the result?  Fantastic.

Sunday Roast Beef

1 3lb Rump Roast
8 Whole Cloves Peeled Garlic
Kosher Salt
Fresh Cracked Pepper
1 Large Onion, roughly chopped
2 Cups Red Wine
10 Whole Carrots, ends trimmed, unpeeled

Preheat oven to 325 degrees F.  Next, preheat a Dutch oven over medium high heat.  Meanwhile, use a knife to cut small inserts into the beef, stuffing the holes with garlic.  Liberally season the entire roast with kosher salt and fresh cracked pepper.  Next, sear all sides (except fat cap side) for 2 - 3 minutes, or until browned.  Add onions to the bottom of the pot, set roast on top, and deglaze with red wine.  Cover and place into the oven to roast undisturbed for 3 hours.  (Add carrots in the last 30 minutes)  Remove roast and carrots and tent with foil (15 minutes) prior to slicing thin and on the bias for service.

Pan Gravy

Beef/Wine/Onion Drippings
3 Tablespoons Flour
1/2 Cup Water
2 Tablespoons Butter




With the roast removed, skim off any fat from the top of the drippings.  Next, crank up the heat to medium high on the stove top and reduce the drippings mixture by half.  Make a slurry of the flour/water, and add to drippings, reducing heat to a simmer.  When reduced and thickened, add butter.  Serve with beef and sides.

Fresh Green Beans

1 lb Haricots Verts, cleaned
Kosher Salt
Butter


Fill a large pan with two inches of water, bring to a boil over high heat.  Add 1 tablespoon of salt - blanch green beans in the boiling water for 60 seconds.  Strain beans and place in an ice bath until completely cooled.  When ready for service, return beans to the same pan and saute in melted butter.  Season with kosher salt to taste.

Quick Garlic Mash

2 lbs Baby Red Potatoes, quartered
Kosher Salt
8 Cloves Garlic, smashed and peeled
1 Tablespoon Italian Dry Seasoning
4 Ounces Shredded Sharp White Cheddar Cheese
1 Stick Unsalted Butter
1/2 Cup Heavy Cream

Bring potatoes and garlic to a boil with a generous pinch of salt - boil for 12 - 15 minutes.  Strain potatoes, and add back into the pot with remaining ingredients.  User a potato masher to roughly mash the potatoes and incorporate all ingredients.  Season to taste with salt.

Sliced Farmers Market Tomatoes

3 On the Vine Ripe Tomatoes
Kosher Salt
Fresh Cracked Pepper

Slice tomatoes, season with salt and pepper.  Serve.

Day 15

Sick as a dog.  You know that feeling when you wake up, and you know it's gonna happen.  You just shower, get dressed, cart yourself off to work, only to find yourself kneeling over a toilet an hour later?  That was my day yesterday.  Not fun.

Drowned my sorrows in Gatorades, Egg Drop Soup, and plenty of re-runs.

That's all for day 15.

Monday, August 27, 2012

Day 14

Breakfast
2 Eggs Scrambled
2 Links Chicken Sausage

Lunch
N/A

Dinner
Sunday Supper! 

Roast Beef + Gravy + Carrots
Garlic Mash
Green Beans
Sliced Tomatoes
Workout
Off

Day 13

Cheat day - but a great workout.

Workout
5 mi run @ 7:45 pace
Sprint work
10 x 100 yds
8 x 50 yds
5 x 25 yds

Day 12

Breakfast
N/A

Lunch
1/2 Turkey Sub, whole wheat

Dinner
Turkey Bolognese

Workout
1.25 mi swim, freestyle

Friday, August 24, 2012

Day 11

A bit of a cheat day since I went to cheer on the Titans last night.  Hey, a guy's gotta have a beer and a hot dog at a football game.  Is what it is, right!

Breakfast
2 Poached Eggs

Lunch
Grilled Caesar Salad w/ Grilled Chicken
Dressing on the side

Dinner
1 Hot Dog
2 Cold Beers
1 Titans Football Game

Workout
6 Mi Bike Hills

Thursday, August 23, 2012

Day 10

1/3 of the way there.

Breakfast -On the go!

2 Eggs, scrambled
1 Slice, Organic Smoked Ham
1 oz Cheddar Cheese, grated
Mustard
1 10-inch Whole Wheat Tortilla


Assemble all ingredients into tortilla, wrap in parchment paper, and off you go.  A nice mix of protein, whole grains, and tangy mustard.

Lunch
Greek Salad + Grilled Lamb

Dinner
Vegetarian Pizza
2 Glasses Pinot Noir

Workout
5 Mi Run @ 8:00 pace
30 Mins  Mixed Interval Training - pushups, burpees, abs, etc

Wednesday, August 22, 2012

Day 9

Starting to feel and look better already - it's at the tipping point.  Once you put about 7 days into habit, it becomes normal and natural to want to follow the program.

I had some leftover broccoli, so I made this "weekend omelet" for my weekday breakfast.  I call it my weekend omelet because there was a time here and there that I basically ate one of these guys every weekend. 


Breakfast

1 Teaspoon EVOO
1/2 Cup Steamed Broccoli, leftover
2 Eggs, beaten
Kosher Salt
Fresh Cracked Pepper
2 oz Sharp Cheddar Cheese, grated

Heat a non-stick skillet over medium heat, add oil.  Next add broccoli and heat until just warmed; add eggs.  Allow egg portion to set on bottom of the pan, lifting up cooked eggs with a wooden spoon and tilting the pan to allow any runny portions to reach the heat.  Season with kosher salt and pepper.  Carefully flip the omelet, either with a spatula or using a quick flip of the pan, keeping the omelet in tact and in the shape of the pan.  Add cheese to one side, fold and serve.

Lunch
Acai Berry Smoothie

Dinner
Side Salad + Balsamic
6 oz Grilled Beef Sirloin
Grilled Veggie Skewer

Workout
6 mi run @ 7:45 pace

Tuesday, August 21, 2012

Easy Chicken Picatta

In spite of the fact that I'm cutting back on carbs and trying to carefully follow a strict diet over the next few weeks, that doesn't mean that I'm cutting back on flavor - or my favorite dishes for that matter.

Instead, I like to improvise.  I prefer to use this time as an opportunity to lighten up some of my traditional favorites.  As it turns out, I'm often surprised at some of the the light, tasty results!

I was craving Chicken Picatta, but I knew it's traditional breaded and fried counterpart wouldn't fit in with my NO, LOW, GO Diet I'm carefully curating.  So instead, I skipped the whole flouring of the chicken breasts, and I simply sauteed them in extra virgin olive oil - infused with plenty of garlic and shallots.  From there, I deglazed with some lemon juice and finished the dish off with salty, briny capers.

Instead of pasta on the side, I went with steamed broccoli.  It turned out to be a great choice - filling and full of fiber, and still absorbent enough to pick up some of the delicious pan drippings from the chicken.

Stay healthy my friend.

MM

Easy Chicken Picatta
(Prep 5 mins, Cook 15 mins, Serves 1)

6 oz or 2 - 3 Chicken Cutlets, pounded thin
Kosher Salt
Fresh Cracked Pepper

1 Tablespoon Unsalted butter
1 Tablespoon EVOO
2 Cloves Garlic, minced

1/4 Shallot, minced
1 Teaspoon Lemon Zest
1 Lemon, juiced
1 Tablespoon Capers


Preheat a skillet over medium high heat.  Meanwhile, season chicken cutlets with salt and pepper.  Add both butter and olive oil to skillet and swirl until melted and combined.  Next, add garlic, shallots, and zest:  saute for 45 - 60 seconds, careful not to burn.  Add chicken and cook, undisturbed for 3 minutes on one side.  Flip cutlets and deglaze with lemon juice.  Continue to cook for 3 - 5 minutes, or until chicken is cooked through.  Add capers to finish.  Serve.

Steamed Broccoli

1 1/2 Cups Broccoli Florets
1 Teaspoon Kosher Salt


Bring 1 inch of water to a boil in a medium pot over high heat.  Add broccoli and season with salt.  Cover and steam for 2 - 3 minutes, or until broccoli is just tender.  Serve.






Day 8

Breakfast
2 Eggs, Poached
1 Slice Country Ham

Lunch
Mixed Green Salad + Grilled Chicken + Feta + Balsamic

Dinner
Easy Chicken Picatta
Steamed Broccoli

Workout
6 Mi Run @ 7:45 pace

Monday, August 20, 2012

Day 7

Breakfast
Breakfast BLT

Whole Grain English Muffin
Cooked Bacon
1 Slice Tomato
Romaine
Mustard

Assemble ingredients, subbing mustard for mayo to reduce calories and fat.  Enjoy.

Lunch
8-inch Turkey Sub on Whole Wheat

Dinner
Ceasar Salad + Grilled Chicken

Workout
5K at Race Pace, 6:15 min mi
Manual Labor - Bottling (See Day 6)

Day 6

(Cheat Day) - Whenever you are following a routine of strict diet and exercise, I find it best to just take a day off and let life be what it will be.  In my case, I was bottling thousands of new bottles of MOONSHINE, a gentleman's cologne and Speakeasy, a lady's perfume at our corporate headquarters in Greensboro, NC.  So even though I indulged in a chicken biscuit, a few slices of pizza, and Mexican + Margs, I'd say that the 16 hours of bottling and packing probably burned off just as many calories - well, at least I can rationalize it that way.  Check out some of the pics from the weekend below.

Moonshine Boxes ready for production
EWBottlers digs for the weekend - The Duck Shack
Speakeasy Bottles ready for production
Speakeasy Boxes
Doing my best French Parfumeur expression over Queso and Margs

Day 5

Breakfast
2 Eggs, poached

Lunch
1/2 Turkey Sub, whole wheat - no mayo

Dinner
Airport Turkey Sandwich - not glamorous
2 Beers

Workout
1 mi Swim, freestyle

Friday, August 17, 2012

Day 4

My social life got the best of me today, well, almost.  I was able to maintain a somewhat healthy day by indulging here and there, but it is what it is . . .

Breakfast - Western Omelete

1 Tablespoon Extra Virgin Olive Oil
1 Tablespoon Onions, finely diced
1 Tablespoon Bell Pepper, finely diced
1 Tablespoon Smoked Organic Ham, diced

2 - 3 Whole Eggs, beaten
Pinch Salt
Pinch Pepper
2 oz Reduced Fat Sharp Cheddar, grated


In an 8 inch non-stick skillet, saute vegetables and ham in oil for 2 - 3 minutes, or until just tender.  Add eggs, season, and allow to set in pan.  Carefully lift cooked egg portions off the bottom of the pan, while tilting the pan to allow the runny portions to reach the heat.  Continue until egg portion is set on bottom.  Using a quick flip of the pan, or by using a spatula, flip omelete, add cheese, fold, and finish.  Voila.






















Lunch - Lunch meeting out - I lightened up a heavy salad by having the chicken grilled and going easy on the dressing.

Chicken, grilled and sauced w/ Buffalo Sauce
Blue Cheese Dressing, no more than 2 tablespoons
Lettuce
Tomato
Red Onion
Celery

Dinner - I had dinner over at Jeff and Jes' house - good times to celebrate a belated b-day.  Jess made a great pasta dish with fresh vegetables and whole grain penne pasta and a salad.  I grilled a pork tenderloin with a blackberry sauce.  A good mix of lean proteins, veggies, and whole grains.  My indulgence came from a few glasses of Zin, and a delicious chocolate cookie/cake treat she made.

Grilled Pork Tenderloin
Whole Grain Pasta + Vegetables
Salad
2 - 3 Glasses, who's counting, Zinfandel
1 Cookie



Workout
15 mi Trail Bike Ride
3 x 50 Abs

Thursday, August 16, 2012

Day 3

Breakfast
Cajun Fried Eggs





















Lunch
Asian Chopped Chicken Salad

Dinner
1 8 oz FlatIron Steak, grilled
Mixed Vegetables, steamed
Arugula + Parm + Balsamic
1 4 oz Glass Cab

Workout
9.5 Miles @ 7:45 pace

Wednesday, August 15, 2012

San Fran/Napa

After a busy week of business in the city, I was able to sneak away over the weekend and take in some of the sights and sounds of San Fran and Napa Valley.  They say a picture is worth a thousand words, so here you go . . .
Blurred Cable Car - Downtown SF
Russian Hill
Fog Rolls in . . .
Fried Chicken @ Wayfare Tavern.  THX to Chef Tyler Florence for the amazing hospitality
Fisherman's Wharf
Muir Woods
Flying Saucer or Sun?  You decide.  Muir Woods
Sausalito Harbor
Salito's Crab House and Prime Rib - Finally great Cioppino!
I am not drinking any Merlot.
Tasting Room Floor
Getting Closer.
Vineyard Entrance.
The Right Path
Yes, yes!
Napa Landscape
Not a bad place to call home.
Valley View
Rolling Vineyards
Napa Sky
My Better Half
Yours Truly
Best Pairing of the Day!
Yountville
Townie Bar
Urban Living - Yountville
Tasting - Jessup Cellars - Yountville
Sun Sets In
Evening Sun
Basking in Napa

Lazy Saturday
Cal - Dinner @ La Toque - Napa Downtown.  Unreal experience.

Day 2

Breakfast
2 Poached Eggs
Salt + Pepper

Lunch
Salad - greens, parmigiano, grilled chicken, beets, red onion, balsamic

Dinner - I find that whenever you seriously cut back on carbs and fats, you really have to re-introduce a lot of flavor.  For that very reason, Mexican inspired food offers a great solution.  Packed with heat and flavor, this meal was satisfying, while still light.  Take note that I picked up some carbs by using tortillas, but I went with whole wheat instead of processed flour. 

3 8-inch Whole Wheat Tortillas
2 Small Chicken Breasts, diced
1 Tablespoon Canola Oil
1 Tablespoon Chile Powder
1 Teaspoon Cumin Powder
1/2 Teaspoon Garlic Powder
1/2 Teaspoon Salt

1/2 Teaspoon Ground Pepper
Prepared Salsa

Reduced Fat Cheddar Cheese, grated

In a skillet, brown chicken over medium high heat - add seasoning, along with a tablespoon or two of water and mix until thoroughly combined and cooked through - about 5 - 7 minutes.  Meanwhile, heat tortillas either in oven, or in the microwave on HIGH for 20 seconds to make them pliable.  Spoon seasoned chicken into the tortillas and top with desired condiments.  Serve.

Workout
6 Miles @ 7:30 pace

Tuesday, August 14, 2012

Day 1

A day in.  Always starts by putting your toe in the water. 

Quite frankly today was like most others, except I cut out a beer or two that I always enjoy in the evening.  I've decided that my iPhone photography is less than inspiring, so unless something really strikes my fancy I won't waste my time with posting pictures of food that looks less than delectable.  I'll plan on being quite strict so I can indulge a touch while in Greensboro over the weekend.  By indulge I mean a Bojangles Chicken Biscuit and most likely a few cold beers.

I'll post some Napa photos later this week.

Breakfast
2 Poached Eggs
Creole Seasoning





















Lunch - Salads are my staple after a workout.  Salad bars are quick, cheap, and convenient. 

Romaine
Spinach
Tomatoes
Carrot
Garbanzos
Black Olives
Feta
Egg
Red Onion





















Dinner - I was seriously craving pasta all day, so I made a creative twist in wanting that red sauce and cheese by going with a stewed tomato and green bean dish that I topped simply with Sartori cheese - (Parmesan).  Add in a grilled chicken breast for lean protein, and this was a knockout.  Virtually a carb free day today.
















Workout - 6 Mile Run @ 7:30 pace

Sunday, August 12, 2012

30 for 30

It's official, I'm no longer in my twenties.

I spent an incredible week in SF on business, lining up some new opportunities while also squeezing out a few nice meals and enjoyed a quick trip up to Napa with my lovely lady.  All in all, it was the perfect way to quietly usher in a new decade while knocking out some solid business.

Quite frankly, I'm cool with finally hitting the big 3-0.  In fact, I would argue that my next year promises to be one of the best yet - starting with my wedding in January, and hopefully some continued success and blessings from the good Lord with regards to family, friends, and business.

I've got plenty of great pics from the day and evening in Napa that I will update you on sometime this week - lots of great food and wine.

But tonight I'm on a late night flight back to Nashville and I'm ready to kick start this 30 year old body with a heightened focus on healthy eating and exercise.  It's been over a year since I ran my last marathon, and I've slowly crept on an extra 10 lbs or so that I am just sick of having around.  Since it's too hot to start training for my next race, I've decided that I'm going to hold myself accountable by keeping track of my meals and workouts right here online!  Hey, being accountable is half of the battle sometimes.  I'm sure I might miss a post or two here and there, but for now, I'm pretty stoked to put my "No, Low, Go" diet to the test over the next 30 days.

I'll be sharing some photos and meals over the next few weeks as I get into prime form for a wedding that I'll be attending mid-Sept right back in wine country.

In the meantime, I do have quite a bit of travel and temptations on the weekends, so this will be a great way to remind myself of my plan and goal.

Next week it's off to Greensboro, NC to bottle up some more MOONSHINE Cologne, and more importantly, put together our release of our women's line, Speakeasy, a lady's perfume!  MOONSHINE was recently named by Esquire Magazine as one of the best new colognes for men - we couldn't be more proud.  Meanwhile, we are thrilled to finally release Speakeasy, a lady's perfume in the next month.  More on this later!

After that, it's a trip to the lake for Labor Day, and then on to Buffalo, NY for my annual Nor'Easter Trip with the boys.

So, that's that folks - check out my guidelines below and get ready for some healthy eating, exercise, and results!

Best,

MM

The NO, LOW, GO Diet

Don’t starve your body – eat the right kinds of foods to keep your metabolism constantly working in your favor.  Don’t consume more than you burn.  It’s okay to indulge every so often – so long as you bust your ass via exercise to make up for it.  Your success is determined by YOU.


NO
Fast Food
Soft Drinks
Processed Foods
Fried Foods
Energy Drinks
White Starches (Breads, Potatoes, Pasta, Rice, etc)
Cream Based Soups (Chowders, Bisques, etc)
Mayonnaise
Mayo or Cream based Salad Dressings (Ranch, Thousand Island, Blue Cheese)

LOW
Alcohol (Wine, Beer, Liquor)
Carbs (must come from whole grains)
Salad Dressing (Oil, Vinegar, Italian, Low Fat Dressings) on the side
Whole Grains (Pasta, Rice, Breads)
Dairy
Sweet Potatoes
Oatmeal (Stick to Protein based raw forms)
Kosher Salt
Fruit Juices
Yogurt, Low Fat or Greek
Sport Drinks (Gatorade, Vitamin Waters, etc)  Check Sugar/Carb Content.
Unsalted Butter
Sour Cream
Frozen Health Foods (Lean Cusines)
Appetizers at restaurants (start with a salad instead)
Desserts (Chocolate, Cakes) … stick to fruits, yogurts, and cheeses

GO
Water (At least 8 glasses per day)
Lean Protein (Chicken, Turkey Breasts, Pork, Seafood, Lean Red Meat)
Vegetables
Fruits (esp, Black/Blue/Cran/Strawberries)
Beans (Black Beans, Kidney Beans, Pinto Beans)
Hummus
Almonds
Salads
Vegetable or Low Fat Broth based Soups
Eggs
Olive Oil

BREAKFAST is the most important meal of the day.  It gives your body the chance to start your metabolism (fat burning furnace) first thing in the morning.  The problem is most people skip breakfast thinking they’ve reduced their overall caloric intake for the day.  What happens?  Your metabolism doesn’t start.  You overeat at lunch or from snacking because you feel entitled.  Instead – EAT BREAKFAST.  I’m not talking about cereals, bagels, or pastries.  The worst thing you can do is start your day off with sugar and carbs.  This spikes your blood sugar, which shuts down your metabolism, only to cause a mid-morning crash which will likely lead to overeating later in the day.  Eggs are our best friend in the morning.  Full of protein, and virtually without carbs, we want to focus our efforts on eating eggs as much as possible for breakfast.  Forget the cholesterol scares of the 1980’s… eating the whole egg – not just the whites, has actually been shown to improve ‘good’ cholesterol levels.  1 – 3 eggs each morning, is a simple and easy breakfast.  Vary your preparation method – scrambled, fried, poached, hard boiled, or even as a simple omelet with diced veggies and low fat cheese so that you don’t get stuck in a routine.  If you can’t cook, or don’t think you have time – invest in a microwaveable egg poacher.  It turns out a decent poached egg in under a minute – without any added fat. 

SNACKS are a good thing, so long as you make the right choices.  Again, think about reducing your carbs to keep your metabolism burning.  As you start to get hungry a few hours after breakfast, add another log to the fire by choosing snacks that are full of protein and low in carbs as described below.  Power through the afternoon with a second snack to provide energy before an evening workout.

LUNCH can be difficult because you are often forced to eat out.  The chef at your favorite restaurant has one thing in mind – taste.  He’s not interested in your health, diet, or well-being.  Salt, saturated fats, oils, cream, butter, etc are all used in order to make ‘bland’ food taste incredible.  I’ve laid out some options at some of your favorite restaurants to make your choices easier.  Keep in mind our basic philosophy whenever ordering.  Think lean proteins (chicken, fish, lean red meats) that are prepared without extra fat (grilled, roasted, baked) along with vegetables (steamed, sautéed, grilled, roasted) and whole grains (brown rice/pasta).  Most restaurants do not offer whole grain choices – in these instances, sub out the baked potato, fries, rice, pasta, etc for a double serving of vegetables or a side salad.  Speaking of salads – this should be your go to lunch option.  Think greens with plenty of vegetables and some sort of lean protein to keep you full.  Dressings should always be served on the side.  No white dressings (Ranch, Blue Cheese, etc).  Choose oil and vinegar, reduced fat dressings, or simply lemon juice and olive oil.

DINNER should be eaten as early as possible.  You want to allow your body time to digest and process your food.  This will not only aid in sleep and digestion, but it will also ensure that you wake up hungry to eat breakfast.  You will encounter the same problems at dinner as with lunch, as this tends to be a ‘social’ meal.  Follow the same guidelines when dining out, remembering that your choices will dictate your damage.  Keep alcohol to a minimum.  I endorse a glass of red wine at every dinner.  If you try to go too extreme, like cutting out all alcohol, sugar, etc – you will most likely fail.  Keep it in moderation.  1 – 2 glasses of red wine at dinner or in the evening is perfectly acceptable.

DESSERT should be in moderation.  Remember that you are trying to keep your sugar/carb intake at a minimum.  Go for non-fat yogurt dressed up with sliced fruits, or even grilled fruits when the craving for something sweet arrives.  Of course, if you can’t resist the temptation, eat slowly, savor the food, and eat less.

BREAKFAST
Option 1 (Eat Most Often)
3 Eggs (Scrambled, Fried, Hard Boiled, Veggie Omelets)
Option 2
Non-Fat Greek Yogurt (Higher in protein)
Granola (Bear Naked Peak Protien)
Fruit (Apples, Mixed Berries – Blueberries, Strawberries, Raspberries, etc)
Option 3
Hummus
Fruits and Vegetables

Morning/Afternoon SNACK OPTIONS (Pick One or Two) 
Palm full of Almonds
2 Hard Boiled Eggs
Low Fat Cheese (String Cheese), Mozzarella, Cottage Cheese
Apple
Protein Bar (Check Sugar/Carb Content)
Bear Naked Peak Protein Granola (Handful)
Hummus (2-3 oz) and Veggies
Can of Tuna (dress up w/ lemon juice, salt, pepper)
5-6 Whole Grain Triscuits and low-fat cheese slices

LUNCH

Salads with a lean protein (Dressings on Side)
Grilled/Roasted Proteins with Vegetables
Low Fat/Low Carb Broth based Soups (Vegetable Soup, Chicken Noodle w/ whole grain pasta, etc)

DINNER
Grilled, roasted, pan seared lean proteins (olive oil)
Beans/Legumes
Vegetables (steamed, roasted, pan sautéed)
Fist sized portion of Brown Rice, Sweet Potatoes, or Whole Grain Pasta
1 Glass of RED wine

NO EATING PAST 9:00 p.m.

Monday, August 6, 2012

Pan Seared Alaskan Sea Scallops

Another great weekend here in Nashville.  My Friday started off right when a shipment of fresh seafood from the fine folks at the Alaska Seafood Marketing Institute came across my doorstep.  Salmon, Halibut, Cod, Sea Scallops, and King Crab legs were all part of the wonderful assortment of fine seafood from the folks up North.

Of course, I couldn't wait to start cooking!

With Mom and Dad in town to celebrate a birthday, I simply prepared these sea scallops to perfection, along with some of my favorite local ingredients.  The result? 

Let's put it this way - you'll be seeing a lot more great Alaskan seafood posts over the coming weeks!

Off to San Fran - more to come.

MM



Pan Seared Alaskan Sea Scallops

1/4 lb Benton's Bacon, finely diced
1 Tablespoon Unsalted Butter
1 Tablespoon Georgia Olive Farms EVOO
1 lb Alaskan Sea Scallops
1/2 Meyer Lemon

Pre-heat a cast iron skillet over medium heat, add bacon.  Cook bacon until crisp and the fat has rendered, remove with a slotted spoon and allow the bacon to cool on a paper towel.  Meanwhile, melt butter into the bacon grease, along with a tablespoon of EVOO.  Add scallops and cook for 60 seconds on one side - do not touch.  Flip scallops, squeeze over lemon juice, and cook for another 60 - 90 seconds, or until scallops are just firm to the touch.  Remove from heat, plate, and pour pan drippings over the top of the scallops.  Serve.