Magna Physical Therapy & Sports Medicine LLC

Home » Snack Break!

Snack Break!


August 2017

chipotle-lime-edamame-1Chipotle Lime Edamame
By Kristin King,
1 (10 ounce) package frozen shelled edamame
1 tablespoon lime juice
¼ teaspoon chipotle powder
¼ teaspoon salt
⅛ teaspoon pepper
2 tablespoons sunflower seeds

1. Cook the edamame according to the package instructions.
2. In a small bowl, combine the lime juice, chipotle powder, salt, and pepper.
3. Add the lime juice mixture to the edamame and toss to coat.
4. Mix in the sunflower seeds right before serving.


July 2017

salmonbowlSalmon Quinoa Bowl
By Megan Wells,
1/4 cup quinoa
1/2 cup water
Pinch of salt and pepper
Mixed Herb Greek Yogurt Dip to taste
2 Tbs diced tomato
2 Tbs diced avocado
2 Tbs leftover salmon
Sunflower sprouts or other micro green
Feta cheeseDirections
1. Put the quinoa and water in a saucepan and bring to a bowl. Cover and reduce heat to low. Cook for 10 to 15 minutes until the water is absorbed, the grain is soft, and you can see little green rings on the outside edge of the grain.

2. Transfer quinoa to a bowl and put in the freezer to cool it down faster. I like the quinoa to be at room temperature so that it doesn’t steam the vegetables and make them soggy.

3. Once the quinoa is at room temperature add all the ingredients and mix together. The amounts are really just guides-add what tastes right to you. I stuck with roughly equal amounts of everything to make the bowl well balanced.


June 2017

smoothieAmazing Avo Smoothie
By Joanie Johnson
1 cup Greek-style plain nonfat yogurt
1 banana
1 ripe, sliced avocado
1/2 cup cooked greens, cooled (spinach, kale, chard, and beet greens all work great!)
2 Tbsp. natural sweetener (agave or maple syrup work well)
Ice cubes
Place all ingredients in a blender and process until desired texture is reached! Easy!

May 2017

cucumber-mint-salad-294x200Minty Fresh Nerve Calming Cucumber Salad
By Joanie Johnson
1 Green Apple
1 Handful Fresh Mint
1-3 Pinches of Sea Salt
Juice of 1/2 Lemon
1. Peel stripes on the cucumber.
2. Thinly slice the cucumber and apple – the thinner the better!
3. Rub the salt into the slices.
4. Finely chop the mint and mix it into the salad.
5. Allow salad to sit and marinate for as long as you can.
6. Add the lemon juice and serve garnished with a few whole mint leaves.

April 2017

turkeyrollTurkey & Pesto Roll Ups
By Monique,
3 medium cucumbers
1/4 cup store-bought basil pesto
6 slices mozzarella cheese, cut into 1/2 inch strips
6 oz deli smoked turkey breast, shredded
1 bell pepper, thinly sliced into matchsticks
1/2 cup spinach, shredded
Salt & pepper, for seasoning
1. Slice the cucumbers lengthwise on a mandoline at about a 2mm setting. If you don’t have a mandoline, you can always use a vegetable peeler. Place the cucumber slices on parchment paper and pat dry with a paper towel.
2. Spread about 1 teaspoon of pesto on each cucumber, then evenly distribute cheese, turkey, bell pepper and spinach on each. Sprinkle with a little salt and black pepper. Roll up and place seam down. Stick a toothpick in the middle to hold it together. Serve with pesto or sauce of choice.
Can be made a day ahead. Just store in an airtight container in the fridge. Feel free to sub in different veggies or meat with your favorites.

March 2017

Lentil Salad
By Joanie Johnson,

The iron in lentils will give you long lasting energy while their soluble fiber will help stabilize your blood sugar.

2 cups black or green lentils
1/2 cup fresh parsley, finely chopped
2 sprigs thyme, finely chopped
1 bay leaf
1/2 tomato, chopped
2 tbsp. crumbled feta cheese (optional)Dressing
3 shallots peeled and thickly sliced
1/4 cup dijon mustard
1/4 cup red wine vinegar
2 tbsp. extra virgin olive oil
Salt and pepper to tasteDirections
1. Put the lentils in a large pot and cover them with water, leaving an inch or so to spare.
2. Add the parsley, thyme and bay leaf. Bring to a boil.
3. Reduce the heat to medium-low and simmer for 15 mins, until the lentils are tender but not mushy.
4. While the lentils are simmering, combine the ingredients for the dressing and whisk briskly.
5. Drain water.
6. Toss the lentils with tomato, feta, and dressing. You may serve warm or chill and eat the next day!

Feb. 2017


Sautéed Mushrooms Over Rice
By Benjamin Castillo,

This month we are taking it back to basics with a simple quick meal that provides plenty of protein & carbs needed for sustained energy, while still being delicious! Great for college kids and busy dance moms!

2-3 cups brown rice, steamed
1/2 – 1 lb mushrooms of your choice, whole, sliced, chopped or diced
1/2 – 1 cup onion, sliced
1/2 cup fresh basil, whole or minced
2+ cloves garlic, minced
Ground pepper, to taste
1/2 lb meat of choice if desired

Bring a pan with a little light cooking oil (coconut oil is healthy, light, and doesn’t impart any heavy flavor) to medium high heat. If you’re cooking meat, prepare it first separately, drain if necessary, and add to the mushrooms. (Buffalo is a much less fatty red meat than beef, with a similar flavor, making it a good choice for this dish.) Sauté the mushrooms (with or without meat) and onions until lightly browned. Add garlic, pepper, and basil, and cook for a minute or two more — not so long that the basil is overcooked. Serve over a bed of steamed brown rice. If you want a saucier dish, add some soy sauce or wine to the ingredients when you begin to sauté. Feel free to experiment by adding other seasonings and herbs.

Jan. 2017

Healthy High-Protein Cake Batter Mousse
By Christel Oerum,

Looking for a sweet dessert for your Valentine’s Day meal? Try this delicious AND healthy cake batter mousse! Your sweetie will love it!

2 oz. Greek Yogurt 0%
1/2 scoop (0.6 oz) Vanilla Protein Powder
1 tsp. Non-sweetened Cocoa Powder
0.5 cup Almond Milk
0.7 oz. Oats
Almonds & Berries
1. Blend yogurt, protein powder, cocoa powder and almond milk throughly together.
2. Fold in oats. Cover and place in the fridge overnight.
3. Sprinkle almonds and berries on top and enjoy!
%d bloggers like this: