The 8 Best Exercises for Lower Abs

The 8 Best Exercises for Lower Abs

Tighten Up from Top to Bottom

1 of 9

All photos

The term "lower abs" is actually a misnomer—your rectus abdominis muscle, or abdominal wall, actually covers your entire midsection and connects at your pelvis. Still, women (and men!) are constantly searching for exercises that will help eliminate that dreaded lower-belly pooch. (We got your attention, right?) And now the search is over! Most of these effective exercises target multiple abdominal muscles, so you'll maximize your belly burn with every rep.

A major perk of these effective lower-abs exercises: Focusing on the activation of your core is one of the keys to success with these abs toners (and any abdominal exercise). In fact, one study from Hull University found that people who mentally focused on their muscles and how they were moving experienced greater muscle activity, which can result in greater strength gains over time. So don't just "go through the motions." We've included "mind your muscle" tips with every exercise to help you maximize your results.

How it works: Do the prescribed number of sets and reps for each lower abs exercise consecutively, taking a short 45- to 60-second rest between sets. Perform the full lower-abs workout on 3 or 4 nonconsecutive days each week. Another option is to pick a few of your favorite moves and do them after a cardio session or add them into your regular strength-training routine.

You'll need: A mat or towel. That's it!

90-Degree Static Press

2 of 9

All photos

This lower-abs exercise is a great way to wake up your core at the beginning of your workout or as a stand-alone exercise any time you want to squeeze in some extra abs work.

How to do it: Lie faceup with knees and hips bent 90 degrees, feet flexed. Extend arms and press both palms on top of thighs. Take a deep breath in, and as you exhale, brace abs in tight, pressing lower back against the floor as you push thighs into hands, pushing back against them (note: your legs should not move). Hold for 1 count and then release. Do up to 3 sets of 10 repetitions in a row.

Make it harder: As you exhale, lift your head and shoulders off the floor as you press thighs and palms together. Lower upper body back down to the floor as you inhale.

Mind your muscle tip: During the contraction, imagine you are "zipping" your muscles from your pelvic floor up to your belly button (drawing them in tight as if trying to squeeze into a pair of low-rise skinny jeans).

Resisted Single-Leg Stretch

3 of 9

All photos

This Pilates-inspired move uses the same pressing action as the static press to deepen the engagement of your abdominals. The weight of your extended leg makes it more challenging.

How to do it: Lie on back and bend both knees into your chest, feet flexed. Interlace fingers on top of right thigh and extend left leg out parallel to the floor. Lift head and shoulders off the floor, curling up over the top of ribcage and looking at legs. Press palms against right thigh while tipping pelvis to bring right knee in toward chest (your hands should add resistance to your leg). Switch legs and press palms against the left thigh as right leg extends parallel to the floor. That's 1 rep. Do up to 3 sets of 10 repetitions in a row.

Make it harder: Keep both legs straight, pressing against the top of thigh as one leg pulls in, and then perform a scissoring action to switch sides.

Mind your muscle tip: As you push against your thigh, imagine you are pulling your leg into your chest with your abs. Focus on feeling the extra resistance in the abs, not your thighs or hip flexors.

U-Boat

4 of 9

All photos

This may be a small movement, but it works your lower abdominals in a big way!

How to do it: Sit with knees bent, feet flat on the ground. Lean back to prop upper body up on elbows (your back should remain lifted), palms facing down. Brace abs in tight and lift legs into a 90-degree angle (knees should be touching), toes pointed. Slowly bring legs over to the left (both hips should remain on the ground). Keeping the 90-degree angle with legs, lower legs and then lift them up to the right, as if you were tracing a letter "U" with your knees. That's 1 rep. Do 20 reps total, alternating sides each time.

Make it harder: The longer the lever, the harder this gets, so if you want more of a challenge, try extending your legs out farther (even straightening them completely).

Mind your muscle tip: Use your breathing to help deepen the abs work: Inhale as you sweep your legs over to one side and down, and then as you come up to the other side, exhale and visualize your belly button pressing all the way back to your spine.

Reverse Plank Hover

5 of 9

All photos

This is another move that's much harder than it looks. You'll engage your abs and just about every other muscle in your body!

How to do it: Sit with your legs extended, feet flexed, hands just outside your hips with your fingertips facing your forward. Brace your abs in tight and press down through your arms to lift your hips a few inches off of the floor. Bend your knees slightly, keeping your heels on the ground. Inhale and scoop your abs in deeper towards your back, and as you exhale, fully extend your legs and try to push your hips slightly behind your shoulders. Hold for 1 count. Bend your knees and return hips under your shoulders to gently lower to the floor. That's one rep. Repeat up to 3 sets of 10 reps.

Make it harder: Instead of lowering your hips back down to the ground in between reps, try to keep them lifted off the floor the entire set.

Mind your muscle tip: Focus on lifting and moving your hips with your abs, only using your arms and legs for assistance.

Crisscross Lift and Switch

6 of 9

All photos

This two-for-one Pilates move doubles your flat-belly results.

How to do it: Lie on back with arms at sides. Extend both legs straight up to the ceiling, crossing right leg over left, toes pointed. Brace abs in tight, inhale, and lower legs about 45 degrees. As you exhale, bring legs back into body and lift legs overhead on an angle (as if aiming to where the wall meets the ceiling behind you), lifting hips and back off the floor, pressing down with arms for support. Pause for 1 count, and then slowly roll through spine to lower hips and bring legs back to the starting position. That's 1 rep. Do up to 3 sets of 10 repetitions.

Make it easier: This move is tough, so if you can't lift your hips all the way off the floor, take your time to get stronger before attempting. Start by practicing drawing your legs up and over, and see if you can lift just a few inches off the mat and then immediately lower.

Mind your muscle tip: Your abs should remain constantly pulled in toward your back during the entire exercise. Use the visual of "zipping" your muscles in from your pelvis up to your belly button as you lift your legs overhead.

Inching Elbow Plank

7 of 9

All photos

You'll feel every inch of this plank in your abs (along with your arms and shoulders too).

How to do it: Begin in an elbow plank position, hands clasped, with feet slightly wider than hip-width apart. Step left foot toward hands as you begin to lift hips up slightly, quickly taking another step in with right foot, lifting hips a little more. Step the left foot in again, lifting hips higher and then again with the right, so hips end lifted high in a pike position. Slowly inch back out, reversing the way you walked in, until you return to the starting plank pose. That's 1 rep. Do up to 3 sets of 5 reps.

Make it harder: Take larger steps in to raise your hips even higher in the pike position, and increase the number of reps per set from 5 to 10.

Mind your muscle tip: Your abs should be drawn in during this entire exercise. As you step your foot in, think of bracing your abs in deeper with each step.

Full Plank Passé Twist

8 of 9

All photos

Engage those hard-to-target obliques with this dynamic twist on the traditional plank.

How to do it: Begin in a full plank position with feet together. Bend right knee across to the left as you slide right foot up to the inside of left knee into a passé position (your hips should turn to the left and you'll pivot slightly on the ball of your left foot). Slide right leg back to starting position and then repeat to the left. That's 1 rep. Do up to 3 sets of 10 reps.

Mind your muscle tip: Imagine your abs are drawing your knee up and across your body. Pull your abs in tighter as you lift your leg.

Frog Press

9 of 9

All photos

How to do it: Lie faceup with knees bent and turned out, feet flexed, and heels pressed together. Inhale and lift head and shoulders off the floor, curling up over ribcage, looking at legs. Reach arms outside of hips off of the floor, palms facing down

As you exhale, press out through heels and extend legs 45 degrees, squeezing the backs of knees together. Inhale and bend heels back into body. That's 1 rep. Do up to 3 sets of 10 reps.

Make it harder: Extend your legs lower to the ground as you press out, or keep both legs extended and turned out, and then lift and lower them instead of bending and extending—just be sure your back stays down during the movement!

Mind your muscle tip: Focus your attention on your abs, forcing them to do most of the work to lift and lower your legs. Be sure to keep your lower back pressed into the floor the entire time.

Photos: Vanessa Rogers Photography

Original article and pictures take www.shape.com site

The 7 Best Ab Exercises

The 7 Best Ab Exercises

On today's episode of XHIT, fitness trainer Rebecca-Louise shows you the best ab exercises to flatten your stomach! Remember, always mix up your workout to see better results lose weight quickly! This ab workout will help you burn fat and get your six pack started for the summer! Follow along and let us know what you thought.

When it comes to overall fitness, both men and women focus on the rectus abdominis muscle group or as they are more commonly referred to, the “abs.” The goal with doing core exercises for this muscle group is the development of a six pack. In conjunction with these ab exercises, specific exercises are performed in order to develop the waist muscles or obliques as they are technically referred to. There are numerous exercises you can do to develop six pack abs but the following are the core exercises we recommend.

The bicycle exercise – this is probably one of the most effective exercises to perform for rapidly developing your abdominal muscles. To do this exercise, lie with your back pressed flat against the floor and place your hands on the sides of your head. Raise the knees until they are at a 45° angle to the floor and then mimic a bicycle pedaling motion. While pedaling you want to touch your left knee with your right elbow and your right knee to your left elbow in alternating fashion. Make sure that your breathing is even and relaxed throughout the exercise.

Leg raises using a Captain's Chair- this exercise also enables you to tone up your core and develop your abs quickly. It is also considered as the second most effective exercise for developing them. Additionally, there are a number of exercises you can perform using a Captain's Chair, which is a wall-mounted rack that has padded armrests and allows your legs to hang free off the ground. These are typically found in most fitness centers, gyms, and health clubs. You want to be careful not to arch your back or swing the legs when exercising. The key is to lift the legs while bending the knees until the lower legs form a 90° angle with the thighs.

Crunches with an exercise ball- exercise balls have always been considered an excellent workout tool, especially for ab crunches. This is considered a more effective crunching exercise because the abs do more work compared to ordinary crunches that you do lying on the floor. You position your lower back against the ball by lying on it. You can cross your arms at the chest or place them at the sides of your head. As you begin curling up be sure to keep the exercise ball stable.

Vertical leg crunches- another fairly effective ab exercise is the vertical leg crunch. Begin by lying flat on the floor and then lift your outstretched legs until they are positioned at a 90° angle to your torso. You can place your hands on the sides of the floor or lay them outstretched and flat on the floor for more support. You want to lift your shoulder blades off the floor as if you are attempting to touch your chest to your feet. Make sure that you keep the legs straight up in a fixed position while performing this exercise.

Original article and pictures take dietgirls.us site

The 17 Day Diet Breakthrough Edition (2013 book)

The 17 Day Diet Breakthrough Edition (2013 book)

will hit store shelves. This is the new and improved follow up to his best selling book, The 17 Day Diet.

From amazon.com:

In this new edition of the #1 bestseller The 17 Day Diet, Dr. Mike Moreno includes new chapters on supplements and exercise and more than 30 new recipes to help you achieve results fast and effectively.

Dr. Moreno’s phenomenal bestseller The 17 Day Diet helps you shed pounds fast in a safe, effective, and lasting way. Structured around four simple steps, his proven method adjusts your body’s metabolism so you burn fat every day. Now, Dr. Moreno takes the plan to a whole new level. This revised edition incorporates the most up-to-date scientific and medical tools to help you achieve rapid weight loss with even greater effectiveness.

I will be ordering the book and when it arrives, and will be updating the blog accordingly.

Until then, you can pre-order the Kindle version of the breakthrough edition or the hardcover.

Kindle Version – The 17 Day Diet Breakthrough Edition

Look for updates shortly after the new year!

Original article and pictures take 17ddblog.com site

Summer BBQ Recipe Ideas

Summer BBQ Recipe Ideas

Summer is all about sun, fun, and food! So why not celebrate the warmer weather in style! I curated a great selection of summer dishes for your next BBQ.

Main Dishes

Here are four different options to choose from. Depending on the cycle you’re on, feel free to swap out a protein (use beef rather than chicken). If you’re grilling, rather than use the oven or stove top for some of these recipes, fire up your grill and have fun. If a recipe calls to make meatballs, make patties instead if it fits into your BBQ plans a bit easier.

Greek Turkey Meatballs with Yogurt Tzatziki Sauce – form patties instead of balls if you want to use your grill

Chicken or Beef Skewers (Shish Kabobs) – this recipe contains a family marinade that you’ll love, especially if you like your meat a bit on the spicy side. The recipe is for one serving, but it’s easy to convert for a bigger party!

Side Dishes/Appetizers

Here are a few ideas for side dishes, depending on which cycle you’re on. If a recipe calls to bake the veggies, perhaps using skewers on the grill might be an option.

Side Salads

I curated a few summer salads to go with your meals. These are all cycle 1 friendly.

Martha Stewart’s Cucumber Salad with Sour Cream and Dill Dressing

Crunchy Sweet Apple Chicken Salad – you can skip the chicken if you want this strictly as a side salad

Desserts

I personally love a great fruit salad for a sweet treat – use your favorite cycle 1 friendly summer fruits while they’re in season, such as red grapes, strawberries, blueberries, peaches and plums. If you’re in Cycle 3, add in some kiwi, apricots and maybe a banana or two. If you’re not sure which fruits are allowed in each cycle, check out the 17 Day Diet Cycle Food lists to find out which fruits are approved.

However, if you’re looking for something savory with maybe a strawberry (or blueberry) on top, consider these yummy mini cheesecakes (cycle 1 friendly)

A special thanks to husband and wife team, Tom and Sandra N., for the photo of their kebabs at the top of this post!

Original article and pictures take 17ddblog.com site

Stuffed Cabbage with Chicken (C1)

Stuffed Cabbage with Chicken (C1)

Cabbage leaves

Chicken

Red bell pepper

Green bell pepper

Grated carrots

Tomato paste

Fat free mozzarella cheese

Boil cabbage leaves to soften.

Cut up cabbage, chicken, red and green bell peppers, grate some carrots.

In either a rice cooker or small crockpot, put some tomato paste in the bottom so it isn't dry on the bottom.

Stuff, then roll the cabbage and stuffing and place in crockpot and cook for about 5 minutes; then add a little bit of mozzarella on top.

Saute the leftover filling and use it as a side dish.

Original article and pictures take 17ddgal.blogspot.com site

Stuffed Bell Peppers

Stuffed Bell Peppers

Photo Courtesy of Michelle S.

Here’s a recipe I recently featured in my C1 Challenge (I added in riced cauliflower after the fact). You can use beef if you’re on Cycle 2 or 3 if you’re looking for a more hearty, savory flavor. Enjoy!

Stuffed Bell Peppers

Ingredients:

4 whole Bell Peppers (any color)

3 Tablespoons Olive Oil

1 Pound Lean Ground Chicken or Turkey

Salt And Pepper, to taste

1 whole Medium Onion, Diced

3 cloves Garlic, Minced

2 Roma Tomatoes, Diced

1 cup Low-Fat Mozzarella Cheese

1 cup riced Cauliflower

Directions:

Preheat the oven to 350 degrees F.

In a food processor or with a grater, rice your cauliflower into rice-sized pieces.

In an un-oiled pan over medium heat, cook the cauliflower until all moisture is gone, about 6-8 minutes. Set aside.

Cut the tops off the peppers. Remove and discard the stems, then finely chop the tops; set aside. Scoop out the seeds and as much of the membrane as you can.

Heat 2 tablespoons of the olive oil in a large skillet over medium-high heat. Add the chicken or turkey, season with salt and pepper and cook, breaking up the lumps, until the meat is cooked through. Remove from pan and set aside

Add another tablespoon olive oil to the pan. Add the onions and chopped peppers and cook until veggies are soft. Add the garlic cook for another minute. Add the cooked riced cauliflower and the tomatoes and season with salt and pepper. Cook until everything is heated through, then stir in the chicken or turkey.

Taste and adjust the seasoning. Stir in 3/4 cup of the cheese.

Place the peppers cut-side up in a baking dish just large enough to hold them upright. Fill the peppers with the meat mixture and top each with a sprinkle of the remaining 1/4 cup cheese.

Pour a small amount of water into the bottom of the baking dish. Cover with foil and bake for 30 minutes. Uncover and bake until the peppers are soft and the cheese is melted and lightly browned, another 15 to 20 minutes.

Yields 4 Servings

Approved all cycles.

Original article and pictures take 17ddblog.com site

strawberry, spinach, avocado & chicken salad with poppyseed dressing

strawberry, spinach, avocado & chicken salad with poppyseed dressing

So far, the 4-week challenge hasn't been bad at all... how about for you? I'm just trying to savor my whole grain english muffins, almond butter, nuts, and cheese that I know will be gone during the 2nd two weeks of the challenge!

As of now, I'm staying full by creating natural, balanced meals with protein, carbs, healthy fats, and fiber. Another recipe that I've created to fit into the challenge (see lots more in the original 4-week challenge post, and a sample meal plan here) is this strawberry, spinach, avocado, & chicken salad with homemade poppyseed dressing. SO easy and delicious! It's adapted from gimme some oven (check out her salad -- beautiful!). I craved it the second I saw her post and knew I had to make it... especially since it's challenge-approved. It is really quite filling and substantial with the chicken and all of the healthy fats (avocados, olive oil, nuts, and goat cheese!)

Check out the recipe and make it for a filling lunch or dinner:

Strawberry, Spinach, Avocado & Chicken Salad with Poppyseed Dressing

For 2 servings

Adapted from gimme some oven

Ingredients

-4 cups baby spinach

-1/2 pint fresh strawberries, sliced

-2 prepared spiced chicken breasts, sliced and warm

-1 large or 2 small avocados, diced

-2-4 tbsp crumbled goat cheese (or blue cheese, gorgonzola, or feta!)

-2 tbsp sliced almonds

-3 tbsp olive oil

-1.5 tbsp apple cider vinegar

-1 tbsp honey

-1/2 tbsp poppyseeds

-Salt and pepper to taste

Directions

-Whisk together ingredients for dressing: olive oil, vinegar, honey, poppyseeds, S&P. Adjust ratios to your preferences.

-Layer all ingredients and toss with the dressing. Enjoy!

Original article and pictures take www.taylormadebytaylorbee.com site

Strawberry Greek Frozen Yogurt

Strawberry Greek Frozen Yogurt

So my doctor says I can’t run anymore (because of that hip problem I have) and yes I’m completely bummed out, devastated, crying in my pillow everyday about it and throwing random tiny objects out my car window hoping it might nail that runner speeding down the sidewalk – haha I’m totally kidding. I’m just a little jealous :). I know it could be much worse and I’m still happy for all you runners out there. Most of you are probably thinking, seriously, you’re sad you can’t run anymore running is the worst. Really the hard part for me isn’t that I loved running its that I love sugar so now I can’t just run off all the junk that I eat (which was a bad idea anyway). I may just have to add some healthier desserts into my diet now since I still crave dessert everyday. The good thing though, at least my doctor didn’t tell me I can’t bake anymore, then I’d be really depressed. My world might just fall apart if I were told that :).

This strawberry greek frozen yogurt is simple, delicious, and much healthier than ice cream . With its three ingredients and minimal prep you’re going to want this all summer long, especially with its abundance of fresh strawberries. I might just eat it for breakfast :). It is also delicious to blend a scoop or two with milk (or almond milk) and make a smoothie. Enjoy!

Strawberry Greek Frozen Yogurt

1. Puree strawberries in a food processor until well pureed and strawberries pieces no longer remain, scraping down sides once during processing. Force pureed strawberries through a fine mesh strainer into a large mixing bowl (if you don't mind seeds you can skip this step). Add plain Greek yogurt and agave nectar to strawberry puree and whisk mixture until well blended. Cover bowl with plastic wrap and freeze 30 - 40 minutes, stirring once during chilling, then transfer mixture to an ice cream maker and process mixture according to manufactures directions. Enjoy soft or transfer to an airtight container and freeze until semi-firm (or firm and allow to thaw slightly at room temperature before enjoying).

Original article and pictures take www.cookingclassy.com site

Strawberry Banana Smoothie (C3)

Strawberry Banana Smoothie (C3)

Recipe Author: Simmie Sinow

1 cup Kefir (or 6 ounces plain yogurt)

1 Tbsp sugar-free strawberry preserves (or 1 cup fresh strawberries)

1 Tbsp sugar-free Jello Banana Cream pudding mix

1 scoop vanilla whey protein powder

Stevia Extract to taste

A couple of handfuls of crushed ice

Simply combine all the above ingredients and blend in your blender.

If you're eating this after 2 pm or closer to your bedtime than 8 hours, use the preserves; if not, you have the choice of using the fresh strawberries.

In C3, you can use 1 fresh banana instead of the pudding mix.

Original article and pictures take 17ddgal.blogspot.com site

Spring Clean Your Diet For Maximum Weight Loss

Spring Clean Your Diet For Maximum Weight Loss

Spring Clean Your Diet in 10 Easy Steps -- clean your home, body and mind for maximum weight loss! #17DayDiet #Detox

Spring is just around the corner and that means Summer bikini weather is not far behind. There are several things you can do to ramp up for your Spring weight loss — from cleaning out your house to detoxing your body right before you start your new weight loss regime such as the 17 Day Diet.

Here are a few ways to Spring Clean Your Diet to help prepare your mind AND your body to be receptive to losing those stubborn pounds just in time for Summer. You already know the food types you are supposed to eat on the 17 Day Diet, but here are just a few more ways to get ready for the big weight loss:

1. Clean out refrigerator and freezer

Throw out all expired food items and restock with new foods such as fresh veggies, organic meats such as chicken and turkey and a few frozen items such as broccoli and cauliflower (for those budget conscious dieters). Get rid of sodas, sweets and other harmful “foods” not approved for your weight loss regimen.

2. Clean out pantry

Throw out expired food items, consolidate boxed food such as pasta, rice and grains to make room for new and healthy food. Stock up on healthy legumes and grains for your Cycle 2 and 3 days. Get rid of crackers, chips and anything else not approved for your 17 Day Diet program.

3. Replace old pots and pans

Cooking equipment that may be old and chipping away can be very unhealthy. Consider replacing your old scratched up Teflon pans with cooking utensils fit for a Queen!

4. Restock your gym bag

Add new tunes to your iPod, buy a new white, crisp towel, or buy new running/walking shoes that keep your feet safe from injury. Adding a few new items to your gym bag for those “treadmill” days will give you the extra motivation to get your 17 minutes of exercise in.

5. Clean your living space

Deep cleaning such as dusting and mopping makes for a healthier home environment. Who wants to be breathing in those dust bunnies? We all know that deep breathing helps you lose more weight. Why not start your Spring diet off right deep breathing fresh, clean air.

6. De-clutter your living space

Get rid of clutter in the corners, in the closets and under your bed. Clutter keeps your brain from doing what it needs to do — focusing on the goal at hand without distraction. Studies have shown that clutter reduces productivity due to lack of concentration.

7. Make your bedroom your sanctuary

Remove the TV, de-clutter and place candles, lavender scent and beautiful images to provide yourself a peaceful, comfortable and tranquil living space. Getting a restful night is the key to successful weight loss.

8. Detox your body

After you have “detoxed” your home, start your weight loss with a liver detox. Ridding your body of its harmful toxins will help your liver work stronger and more efficient to help you lose weight.

9. Stock up on healthy recipes

Planning a week ahead with healthy and delicious recipes and meal plans will ensure you will stay motivated on your weight loss plan. Gone are the days stressing over what to make for dinner after a long day at work. Easing stress will help your body release pounds (and keep you from stopping by the fast food drive in on the way home from the office).

10. Get help if you really need it

We are all busy and sometimes a helping hand is just what we need. The 17 Day Diet Blog (17DD Blog) has created a very special kit to help you when you need it most. Simple N’ Lean 17 is chock-full of resources such as planned out meal plans for every day of Cycles 1, 2 and 3, grocery/shopping lists (print and go), over 100 recipes designed for the 17 Day Diet and much more.

Original article and pictures take 17ddblog.com site

Spicy Lime Cauliflower Steaks

Spicy Lime Cauliflower Steaks

I was so excited when I found another cauliflower recipe! Eaten plain, cauliflower is a bit bland. However, when you add any spice or other flavoring to this versatile veggie, the flavors the cauliflower take on are amazing!!

Spicy Lime Cauliflower Steaks

Ingredients:

1 large head of cauliflower

1/4 cup olive oil

2 limes, zested and juice

2 cloves garlic, finely grated

1 teaspoon agave syrup note: use Stevia or omit all together

2 tablespoons smoked paprika

1 tablespoon cumin

1 teaspoon salt

1/4 cup finely chopped cilantro leaves

Lime wedges, to serve

Directions:

Start by washing and cutting the cauliflower in 1-inch thick steaks, the remaining florets can be saved and used for another dish or juicing.

Mix all ingredients except the cilantro in a small mixing bowl brush the cauliflower steaks and use the remaining sauce in the pan.

Fry the steaks in medium-high heat for 3-5 minutes on each side. The steaks are ready when the cauliflower start to become softer and has a nice golden color. Serve with some freshly squeezed lime and cilantro.

Final cooking time will depend on how thick you cut the steaks, and on the heat. I cooked mine at high heat until well grilled on the outside, but still a little crispy inside.

Yields 3-4 Servings depending on how many steaks you can get from the head of cauliflower.

Approved for all cycles.

Check out my original Instagram #repost with the recipe and check out the original recipe creator.

Photo courtesy of @happyhealthblog

Original article and pictures take 17ddblog.com site

Spicy Cajun Cod

Spicy Cajun Cod

A couple weeks ago we hosted my father-in-law’s birthday celebration. Marshall loves spicy food. And, he loves fish. So, we made a special menu just for him.

Spicy Cajun Cod: Savory, spicy, fish that you can't quit eating...use crusty, bread to sop up every last drop of the delicious sauce! This fish could easily be a weeknight meal as well. #seafood #fish #cajun

We had my husband’s famous Gumbo. Dan makes the Gumbo base vegetarian and splits it in half. Half goes for the meat eaters, and he adds Andouille sausage and chicken. This time he added shrimp to both halves. And, to the vegetarian half he adds vegetarian Italian sausage and chik’n. It’s delicious! He made it the day before and we reheated it on the day of the dinner party. Besides making it easier on us, it gives the flavors time to get to know each other.

I made steamed brown rice, Buttermilk Dinner Rolls, and Spicy Cajun Baked Cod. My sister-in-law made a fresh spinach salad with help-yourself toppings (in case someone doesn’t like something, they don’t have to pick it off).

And for dessert we had homemade red bean ice cream (ok, not in the Cajun theme, but it was red beans!), vanilla ice cream, hot fudge sauce, and homemade salted caramel sauce. For the red bean ice cream we made our own red bean paste following these instructions and used this recipe (using half and half instead of the milk).

The dinner was a great success. Most of it was done well in advance, leaving the cooks happy and relaxed. And, everything was delish!

The only new thing I made was this Spicy Cajun Baked Cod. And, we were so impressed with it that we’ve made it a few times since then. I used Sriracha, but feel free to use your favorite type of hot sauce. Savory, spicy, fish that you can’t quit eating…use crusty, bread to sop up every last drop! This fish could easily be a weeknight meal as well with some French bread and steamed green beans.

Spicy Cajun Cod: Savory, spicy, fish that you can't quit eating...use crusty, bread to sop up every last drop of the delicious sauce! This fish could easily be a weeknight meal as well. #seafood #fish #cajun

The Spicy Cajun Cod ready to go in the oven. You don’t even have to defrost the fish fillets, they go in frozen and bake up tender.

Spicy Cajun Cod: Savory, spicy, fish that you can't quit eating...use crusty, bread to sop up every last drop of the delicious sauce! This fish could easily be a weeknight meal as well. #seafood #fish #cajun

Print

If you like what you see, please click the yum button:

Spicy Cajun Cod: Savory, spicy, fish that you can't quit eating...use crusty, bread to sop up every last drop of the delicious sauce! This fish could easily be a weeknight meal as well.

Original article and pictures take lifecurrentsblog.com site

Spicy Blackened Tilapia

Spicy Blackened Tilapia

I’m trying to be adventurous. I’m a fairly picky eater and I tend to stay away from meats and fish, but I’ve been trying to branch out. When my boyfriend orders meat or seafood at a restaurant, I’ll try a bite. It’s a big step for me. Usually I’m not a huge fan of what he orders, but most things are not as bad as I remember them being. To take my adventures in eating new foods even further, I decided to prepare fish for lunch today. Fish is a healthier meat than red meat like burgers or steak so I figured if I was going to try to make meat, it might as well be a healthy type.

Spicy Blackened Tilapia | hollyshelpings.com

The fish wasn’t so bad. I used a lot of spices to make a sort of “blackened tilapia,” so the flavor of the fish was somewhat masked. Baby steps are a good thing, I think. So I’m here to present to you today, Spicy Tilapia: A Fish Recipe Told by a Vegetarian. Basically this is a beginner’s guide to cooking fish. I’m new at it, but I can do it so you can too!

Spicy Blackened Tilapia | hollyshelpings.com

Ingredients

Instructions

1. Combine the paprika, chipotle powder, garlic powder, and thyme in a small bowl and mix to blend together. Coat both sides of both tilapia with the spice mixture. Allow to rest for about 10 minutes. H
2. eat the olive oil in a large frying pan over medium-high heat. Once the oil is hot, place both tilapia in the pan. Cook for 2-3 minutes then flip gently and cook the other side for 2-3 minutes. The fish is done when the center is white and opaque. No part of it should be translucent. The fish will break apart easily when cooked so be careful when placing it on a plate.
3. Serve with peanut sauce drizzled over the top. Enjoy immediately with veggies and/or pasta with the peanut sauce and don't forget to go for second helpings!

Spicy Blackened Tilapia | hollyshelpings.com

nutrition facts

Original article and pictures take hollyshelpings.com site