Harpe Laser and Wellness of Asheville and Hendersonville
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Summer Grilling

Summer is almost here and if your husband is anything like mine the grill is primed and ready.  Beyond its serious summer vibes, the grill is also one of the best ways to ensure a healthy meal without having to seriously meal plan or overthink things. Since they require almost no thought or preparation, kabobs are my favorite, healthy go-to grill meal. With an assortment of lean meats and vegetables, they’re just what the doctor ordered!

Kabobs

You really can’t get any easier (or healthier!)- than this! Here are some of our favorites:

Chicken Pesto Kabobs:

1 1/2 lbs boneless, skinless chicken breasts cut into 1.5 inch pieces and  marinated in pesto for an hour

2 pints Cherry tomatoes

*** Alternate chicken pieces with cherry tomatoes on a skewer and grill for 10-12 minutes on medium high heat turning once.

Salmon Lemon Kabobs:

1 1/2 lbs. salmon fillet, skin removed, cut into 1″pieces

2 lemons, sliced very thin into rounds

***Alternate salmon and lemons with 3 salmon pieces and 2 lemon slices on the kabob. Brush with olive oil and then combine oregano, sesame seeds, cumin, salt and red pepper flakes and season the kabob. Grill on medium heat for 7-8 minutes turning once.

Vegetable Kabobs:

2 cups cremini mushrooms

1 cup cherry tomatoes

1 red bell pepper, cut into 1.5” slices

1 green bell pepper, cut into 1.5” slices

1 red onion, cut into 1.5” slices

1 zucchini, sliced into ¼-” slices

1 yellow zucchini, sliced into  ¼-”slices

*** Alternate the vegetables to your liking. Then combine 1/4 cup olive oil, 3 cloves pressed garlic, the juice of 1 lemon, 1/2 teaspoon dried oregano, 1/2 teaspoon dried basil and salt and pepper to taste and brush on the kabob. Grill on medium heat for 8-10 minutes turning once.

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Healthy Salads on the Go

When eating healthy, the meals which always seem to throw me are my work week lunches. The last thing I ever want to do in the morning is spend an extra 10 minutes making a salad for lunch that day — especially since salads are so hard to pack properly! Then a friend told me about mason jar salads and I swear it revolutionized my morning routine. Now I can prep a week’s worth of healthy salads on Sunday that will last me the entire work week. It’s a game changer!

The key to a well built mason jar salad is proper layering:

Layer 1: The Dressing

Layer 2: Crunchy Vegetables (cucumbers, tomatoes, carrots, celery, onions, peppers, asparagus, broccoli, cauliflower, etc)

Layer 3: Softer Vegetables and Beans (mushrooms, peas, lentils, black beans, zucchini, squash, etc)

Layer 4: Proteins and Cheeses (eggs, chicken, etc)

Layer 5: Dense Ingredients (quinoa, etc)

Layer 6: Greens and Nuts (spinach, arugula, almonds, chia seeds, etc)

The secret to layering is to keep the wet foods or foods that are ok wet closer to the bottom and the foods that would be unpalatable wet on top. As you can see, the possibilities are endless! Don’t know where to start? Don’t know where to start? Contact Harpe Laser + Wellness, where Dr. Harpe will guide you through your wellness journey!

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Blueberry Delight

DSC 9837

 

DSC 9837

Blueberry Delight is quickly becoming one of my favorite snacks and it is also an incredibly easy and quick breakfast. It’s full of amazing anti-oxidants and phytonutrients. Blueberries are so nutritious and keep very well in the freezer, and the other ingredients are super nutritious pantry staples that you will use in many other dishes. Pair it with a lean protein like Greek Yogurt or Cottage Cheese and you have a balanced breakfast or snack.

 

Super Blueberry Delight: breakfast, snack or dessert!

1 Cup of frozen or fresh blueberries
Handful of raw walnuts
1 tsp of coconut oil
1/4 C of organic, unsweetened shredded coconut
Stevia to taste (optional)
1T Chia seeds
1T Dark Chocolate Chips (optional, use when making this a treat)

Pour blueberries and coconut into a cereal bowl and heat gently in microwave at 50% power till warm. Add a 1/2 of packet of stevia if you like it sweet. Add walnuts, chia seeds and dark chocolate chips. Enjoy!!

 

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Green Egg Scramble

Green Egg Scramble

Green Egg Scramble

Wow, this recipe was surprisingly so delicious and has become a favorite!!! I left out the spinach because I was out, and included some yolks.  It was easy and quick, I cut down on some time by using frozen organic broccoli cooked for about 2 minutes in the microwave, and I already had minced onion in the fridge. Didn’t need any salt either.  Paired it with a bowl of fruit cereal: sliced strawberries, bananas, blueberries and chopped almonds. Passed the teenager test!

Ingredients

  • 9 broccoli florets, steamed and sliced
  • ½ cup of spinach (optional)
  • 2 green onions, minced or ½ sweet red onion, diced
  • 1 clove of garlic, minced
  • ½ cup of mushrooms, sliced
  • ½ avocado, sliced
  • 1 tablespoon of olive oil

Preheat sauté pan with butter, coconut or olive oil on medium low heat. Saute onion and garlic. Add Mushrooms and cook until soft. Add broccoli and spinach and cook just until tender. Add beaten eggs and cook until just done, do not overcook.
Transfer to a dish and top with sliced avocado.

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Apple Crumble Cereal

Apple Crumble

Apple Crumble

Tried this recipe this morning, it was amazing! Really loved it. A great alternative to sugar cereals in the morning before school. It took about 10 minutes to prepare, but 30 minutes in the oven. So, I think for school mornings, I will have the bowls filled at night and then just pop them in the oven when I wake up. Hope you like it, we paired it with an egg white, cheese and salsa scramble, which was a little weird.  I think next time, turkey bacon. The cereal is almost dessert like :0) Yummy!


APPLE CRUMBLE CEREAL

Preheat oven to 350 degrees F.

Cereal Ingredients

  • 4 apples, cored and quartered (any sweet table variety)
  • 1 date, seeds removed and 1/2 C of unsweetened shredded coconut


Crumble Ingredients

  • 1 heaped cup of walnuts
  • 4 Tablespoons of coconut oil
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon vanilla
  • 1/4 teaspoon salt


Pulse the crumble ingredients in your blender or food processor until you have a nice crumbly mix for the topping. Be sure to leave some chunky bits for texture. Set aside.
Place the apples, dates and coconut in your food processor or blender and pulse until finely chopped.
Divide the apple mixture between four or five oven proof bowls, top with the crumble mixture, bake in the oven for 30 minutes or until nicely golden.

 

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