1st phorm

1st phorm is a high-quality recipes brand for weight loss like healthy recipes, dinner, dessert, and lunch ideas

LUNCH

See More;

Healthy dinner

See More;

lemon pepper salmon

by Leave a Comment

lemon pepper salmon

Another day of grilling, another great recipe! On my way home from work one day last week I stopped at a local grocery store, hoping to find some juicy chicken breast. However, the butcher had a beautiful piece of salmon that I couldn’t pass up!

I could always go for a good piece of salmon, especially when you have the perfect combination of flavors: garlic + lemon pepper.

lemon pepper salmon

I know what you’re thinking right now…squeeze garlic? All be damned. I was thinking the same thing when I first saw this stuff. However, I think it’s genius.

lemon pepper salmon

Fresh garlic is fresh garlic. Squeeze garlic is almost just as good! And it’s SQUEEZABLE! That means no mess, no clean up!

Lemon Pepper Salmon ingredients

  • 1 piece of salmon (16ish oz)
  • 3 thin slices of lemon
  • 1T olive oil
  • 1T minced garlic
  • 1T lemon pepper
lemon pepper salmon
lemon pepper salmon

Turn your grill to about 400F and cook the salmon for about 12-14 minutes, covered.

lemon pepper salmon

For easy clean up, throw a piece of tin foil between the grill and the salmon.

lemon pepper salmon

This is probably the most genius grilling trick Blake taught me. (I’ve yet to put it to use because Blake’s always the one who mans the grill, but I know one day it will come in handy!)

salmon
salmon

Along with our salmon, I sauteed some veggies (sweet potato, onion, and green beans) in EVOO, balsamic vinegar, salt, pepper, garlic, and more lemon pepper. We also had some fluffy brown rice.

lemon pepper salmon
lemon pepper salmon
lemon pepper salmon
lemon pepper salmon

Salmon quite honestly might be my favorite meat to throw on the grill.

What is your favorite kind of meat to grill?
What kind of spices do you prefer with salmon?

See more healthy recipes

Top recipes

Shrimp Stir Fry + BUTI

by Leave a Comment

Shrimp Stir Fry

I could eat stir fry with quinoa every single day. Like Saturday’s recipe, I used leftover quinoa for this too. Just another incentive to make quinoa in big batches.

This recipe is pretty simple and very easy to make, especially for busy people! Why?

  • I used used pre-packaged stir fry veggies, instead of purchasing all of the vegetables on their own and prepping them. Of course it was fresh, just a variety of veggies bundled and ready to go.
  • I used a pre-packed stir fry sauce, instead of making my own.
  • I used pre-cooked, frozen shrimp.

Usually I am all about doing it myself, but when you don’t have a lot of time, it’s nice to have these items on hand for a quick and easy dinner! 

Shrimp Stir Fry

Here is my favorite Stir-Fry Sauce. You can get it pretty much anywhere. I got mine at Super Target!

Shrimp Stir Fry
Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Shrimp Stir Fry + BUTI

Shrimp Stir Fry + BUTI

  • Author: Lee Hersh
Print Recipe
Save Recipe

Ingredients

Scale
  • 8C fresh veggies (I used pea pods, broccoli, and broccoli slaw)
  • 1C frozen shrimp, thawed
  • 1T olive oil
  • 3T water
  • 3T Stir Fry Sauce

Instructions

  1. In a medium sized pan, heat 1T oil on medium/high heat. Then add in mixed vegetables.
  2. Let cook for 4-5 minutes, stirring often. Add 3T water and cover for 2 minutes.
  3. Add stir fry sauce and shrimp, and cook for an additional minute.
  4. Serve over a bed of cooked quinoa.

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Shrimp Stir Fry

Yum, yum, yum. Every time! Other meat options are….

  • Chicken
  • Tofu
  • Steak
  • Nada Meat

You could also substitute different whole grains such as….

  • Brown Rice
  • Amaranth
  • Millet
Shrimp Stir Fry
Shrimp Stir Fry

One last thing before I let you enjoy the rest of your beautiful Monday. Have you ever heard of BUTI? BUTI is a high-intensity workout that fuses yoga and dance with circuits of plyometrics and conditioning. Classes range from 60-90 minutes and consist of deep stretching, BUTI shaking and heart-pounding cardio. BUTI dance moves are taken from various styles that focus on an intense shaking of the hips (and BUTI) including Miami Booty Dance, Brazilian Baile Funk, Hip Hop, Crunk and African Tribal. BUTI is sure to get your energy high and your abs tight!

Watch this video…

I’ve gotten to know a pretty well-known group fitness instructor here in the Twin Cities. She is one of 3 instructors in the state of Minnesota that is certified to teach BUTI at the only studio with it, Sparrow Studios in Eagan. PS: If and when I ever own a studio, I want mine to be just like Sparrow. Obsessed with their branding!

I signed up for a free week at Sparrow and took class last night.

It was bomb. I was a little hesitant to take this class because I grew up in sports, not dance. What. Ever. It was so much fun and such a great way to mix up my workout. Amanda met me and we both Buti-ed it out! 

Shrimp Stir Fry

Post class sweatiness…Amanda, Me, and Lisa (the instructor).

I am excited to explore the rest of the class selection at Sparrow. Here’s what they have…

  • BarreAmped
  • BarreAmped Bootcamp
  • Power Yoga
  • Yoga Sculpt
  • Candlelight Yoga
  • BUTI

I am actually thinking about applying to teach Yoga Sculpt at this studio because I was so impressed! The only downfall is that it is a good 16 miles from my house. BUT. On the way to work! (remember I have about a 35 mile commute to Anytime Fitness Corporate!)

I am traveling to Chicago for work today. Happy Monday! 

Have you ever taken BUTI?

If you could take any class at Sparrow, which would it be?

See more healthy recipes

homemade beef broccoli fried rice

by Leave a Comment

homemade beef broccoli fried rice

This has been a weekly favorite in the Blake/Lee household. I do have to give major props to Mr. Blakester…this was basically all him, minus my help with the chopping. 

We are both Chinese food LOVERS, so I think this meal was an easy win for the both of us.

homemade beef w/ broccoli & [brown] fried rice

We made homemade Brown Fried Rice…that really isn’t really “fried” at all. We just added in some classic ingredients to get a healthier version of “fried rice.”

homemade beef w/ broccoli & [brown] fried rice

The Beef with Broccoli is really easy to make as well. It’s made with flank steak, which is rather inexpensive. We used fresh broccoli, onion, and garlic to finish it off. 

homemade beef w/ broccoli & [brown] fried rice

Most of this meal was “homemade,” but we did use a spice packet for the beef with broccoli. I know what you’re going to say…it’s high in sodium and has MSG…

I am actually a big fan of Kikkoman’s Beef and Broccoli Seasoning Mix. It’s an easy way to get some flavor in a healthy dish.

homemade beef w/ broccoli & [brown] fried rice
homemade beef w/ broccoli & [brown] fried rice
homemade beef w/ broccoli & [brown] fried rice

See more healthy recipes

Top recipes

CHICKEN PAD THAI

by Leave a Comment

CHICKEN PAD THAI

Er Mer Gerd is right. This dinner was from a last week and I’ve been dying to share it.

I was a virgin Pad Thai Maker…until Annie Chun’s Pad Thai Brown Rice Noodles came into my life. That’s right. Brown. Rice.

CHICKEN PAD THAI

picked up a packaged on Brown Rice Pad Thai Noodles from my local Whole Foods along with some other saucy accessories: Black Bean Garlic Sauce and Hoisin Sauce. These are the two primary ingredients I used for the pad thai sauce.

The Black Bean Garlic Sauce is more like a paste. All you need is a 2-3 Tablespoons per 1 pound of meat. Also- it says it was made in a factory that has wheat/gluten…so it is not certified GF. If you have celiac or are gluten sensitive, I just wanted to bring this to your attention!

What really excites me about this meal is the noodles. 2 ingredients make up those noodles. 1. Brown Rice Flour and 2. Water

CHICKEN PAD THAI

CHICKEN PAD THAI

Ingredients (Serves about 4)
– 1 package of Annie Chun’s Brown Rice Pad Thai Noodles (or any other brand)
– 1 lb. chicken breast, diced
~ 4 cups raw broccoli
– 2 cups pea pods
– 2T Black Bean Garlic Sauce
– 2T Hoisin Sauce
– 2T olive oil
– 1-2T black sesame seeds for garnish

Method
1. In a medium sized pan, heat olive oil over medium-high heat. Then, cook chicken breast, periodically stirring so it gets cooked all the way though. It usually takes me about 5-7 minutes to cook the chicken. Set aside.
2. Next wipe out your pan and reheat 1T olive oil on medium heat. Toss in raw veggies and cook.
3. While the veggies are cooking, follow the directions on the back of the Pad Thai Noodle package for cooking instructions. Once your noodles are completely cooked, drain and rinse.
4. Ater your veggies are about half way cooked, add in the 2 sauces, plus about 1/4 cup of water. Next, add in cooked chicken and mix. Finally, add in cooked noodles and mix again. Using your best judgement, decide if you want to add more sauce or not. (I know some people are saucier than others )

CHICKEN PAD THAI

Now this makes a lot of food- so if it’s just two of you…you will have leftovers!

CHICKEN PAD THAI

Definitely making this again.

Probably with a different protein and sauce!

WHAT IS YOUR FAVORITE ASIAN INSPIRED DISH?

See more healthy recipes

Chicken Tomato Feta Whole Wheat Pizza

by Leave a Comment

Chicken Tomato Feta Whole Wheat Pizza

Pizza is something that Blake and I don’t eat a lot of. We aren’t big fans of the greasiness- so if we do eat pizza, it’s usually specialty pizza made with healthier ingredients. I’ve been looking for WHOLE WHEAT pre-made pizza crust and I finally found some a Super Target this weekend- Baboli 100% Whole Wheat Pizza Crust.

All you have to do is top it with your favorite ingredients and stick it in the oven for 12-20 minutes depending on if you have to cook your meat or not! I purposefully bought some Gold n’ Plump Hot Italian Chicken Sausages just for this!

Chicken Tomato Feta Whole Wheat Pizza

Ingredients for Chicken Tomato Feta Whole Wheat Pizza

  • Baboli 100% Whole Wheat Pizza Crust.
  • 1 small can of tomato paste
  • 1 small can of tomato sauce
  • 1 teaspoon italian seasoning
  • 1/3 cup sliced onion
  • 1/4 cup crumbled feta cheese
  • 2-3 plum tomatoes
  • 1 Gold n’ Plump Chicken Sausage (I used the Hot Italian Flavor), uncooked
  • 1/4 teaspoon garlic powder (to taste)
  • 1/4 Penzey’s Pizza Seasoning

Method

  1. Begin by preheating your oven to 400F.
  2. Then, in a small bowl, mix together tomato paste, tomato sauce, and italian seasonings. Using a spoon, spread the sauce onto your pizza crust until fully coated. I didn’t use all of it because I’m not the sauciest person
  3. Next, sprinkle on sliced onion, plum tomatoes, and feta cheese. Then, take an italian sausage and break open the casing. Spread small chunks of uncooked sausage around the pizza. I used an entire sausage.
  4. Finally, sprinkle on garlic powder and pizza seasoning.
  5. Bake for 18-20 minutes or until the sausage has fully cooked.
Chicken Tomato Feta Whole Wheat Pizza

I will be purchasing this crust again and making another variety! By the end of the summer I want to try and make grilled pizza  Love me some grill marks.

Chicken Tomato Feta Whole Wheat Pizza

Last but not least….WE’RE GOING TO MONTANA!

Blake and I are driving out to Missoula the week of the 4th of July with my girlfriend Linley and spending a few days out there and then heading to Yellowstone for a few days! It will be a 10 day trip with lots of sight seeing, driving, and fun.

Chicken Tomato Feta Whole Wheat Pizza

 I’d love some travel advice if you have ever been to Missoula or Yellowstone! Where should we go? What should we see? Where should we eat? FILL ME IN!

See more healthy recipes

BLACK BEAN TERIYAKI PORK CHOPS

by Leave a Comment

BLACK BEAN TERIYAKI PORK CHOPS

After I made my PF Chang’s recipe on Sunday afternoon, Blake told me he was inspired to cook the juicy pork chops we picked up from Jerry’s Foods with an Asian twist.

It was really cute…the whole time he was prepping the meat, he was telling me that these were going to be the best chops EVER. And that they were. I kid you not…these were the words that came out of his mouth, “These are the best ******* pork chops I’ve ever eaten.” And he’s eaten a lot of chops!

BLACK BEAN TERIYAKI PORK CHOPS

They were also extremely tender and juicy. I’m telling you, Jerry’s Foods in Edina is a gem when it comes to meat! I do have to give Blakester 100% credit for this recipe; it was his very own concoction. He used a mixture of Black Bean Garlic Sauce and Teriyaki Sauce along with some salt and peper and some black sesame seeds to finish it off.

Lee Kum Kee Black Bean Garlic Sauce is our favorite brand which you can get at Whole Foods and select grocery stores….or for $0.28 con Amazon. A little of that stuff goes a long way and adds TONS of flavor.

BLACK BEAN TERIYAKI PORK CHOPS

Ingredients 

  • 3 large pork chops
  • 3 Tablespoons Teriyaki Sauce
  • 1.5 Tablespoons Black Bean Garlic Sauce
  • Salt
  • Pepper
  • Black Sesame Seeds

Method

  1. First, lightly salt and pepper your pork chops.
  2. Then, in a small bowl, mix together teriyaki sauce and black bean garlic sauce. Then evenly spread sauce on both sides of all three chops.
  3. Preheat grill to 400F. Grill pork chops for 7 minutes, then flip and grill for an additional 7 minutes.

I am excited for tonight. The Marketing Department at AF is going to “The Pizza Farm.” A farm in Stockholm, WI that serves pizza using ingredients off their farm. What’s special about this place is that they only serve pizza on Tuesday nights and they ONLY serve pizza. Also- you have to bring your own blanket, chairs, plattes, forks, etc. I will report back with photos!

Happy Tuesday!

See more healthy recipes

Top recipes

Privacy Policy