20-Minute Zesty Shrimp Lettuce Wraps | Recipe

shrimp lettuce wraps

Make a light and flavorful meal with this lettuce wrap recipe featuring lean shrimp with carrots, bell peppers, black beans and lime juice. Fresh shrimps takes very little time to cook, but you can shave even more time off prep by buying pre-cooked shrimp at the supermarket. Want to heat up your colorful meal? Stir in 1/2 to 1 minced fresh jalapeño.

20-Minute Zesty Shrimp Lettuce Wraps


  • 3/4 pound (340 grams) cooked, peeled and deveined small or medium shrimp
  • 1 large (70 grams) carrot, peeled and shaved with vegetable peeler or grated
  • 1 small (75 grams) yellow bell pepper, finely chopped
  • 1/2 cup (120 grams) rinsed and drained no-salt-added canned black beans (certified gluten-free if necessary)
  • 1/4 cup (5 grams) fresh cilantro leaves
  • 1/2 teaspoon grated lime rind
  • 1/4 cup (60 grams) fresh lime juice
  • 1 tablespoon extra virgin olive oil
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 12 to 24 large (180 to 360 grams) Boston or butter lettuce leaves, rinsed and patted dry*


Combine all ingredients except lettuce in a medium bowl. (Mixture may be chilled until ready to serve.) Spoon 1/3 cup shrimp salad into each lettuce leaf. Serve immediately.

* If lettuce leaves are small, stack two together before filling.

Nutrition Information

Serves: 4 |  Serving Size: 3 filled lettuce wraps

Per serving: Calories: 130; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 115mg; Sodium: 436mg; Carbohydrate: 10g; Dietary Fiber: 3g; Sugar: 3g; Protein: 15g

Nutrition Bonus: Potassium: 344mg; Iron: 4%; Vitamin A: 65%; Vitamin C: 28%; Calcium: 7% 

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Black Bean Spinach Quesadilla [Video] | Recipe

Family-friendly black bean spinach quesadillas make for a delicious and quick meatless Monday meal. This recipe, courtesy of the Calories In, Calories Out Cookbook, calls for black beans, fresh baby spinach and mushrooms–but feel free to switch them out for your family’s favorite veggies.

Black Bean Spinach Quesadilla


  • 1/2 tablespoon extra virgin olive oil
  • 1 teaspoon minced garlic
  • 8 ounces (240 grams) cremini mushrooms, rinsed, stems trimmed, and sliced
  • 1/4 teaspoon chili powder, or to taste
  • 4 cups (6 ounces or 135 grams) loosely packed baby spinach
  • 1 cup (160 grams) canned black beans, rinsed and drained
  • 2 tablespoons minced fresh or jarred jalapeño chiles, optional
  • Salt and freshly ground pepper, to taste
  • 4 whole wheat tortillas (approx. 9-10″ in diameter) or smaller corn tortillas
  • 1 cup (120 grams) shredded reduced-fat Monterey Jack cheese
  • Fresh cilantro leaves, for garnish


In a large nonstick skillet, heat the olive oil over medium-high heat. Add the garlic and cook for 20 seconds, then add the mushrooms and chili powder and saute, stirring occasionally, for 5 minutes, or until mushrooms are light golden and most of the juices have evaporated. Add spinach and stir until wilted, then add the black beans and jalapeños (if desired) and stir well until combined. Season with salt and pepper, transfer to bowl, and set aside. Wipe skillet with paper towel and set aside.

Lay the tortillas on a flat surface. Sprinkle one half of each round with an equal amount of cheese, then divide the mushroom filling equally over the cheese. Fold each tortilla in half.

Reheat the skillet over medium heat. Place one of the quesadillas in the skillet (add a second one if it fits) and cook for about 3 minutes on each side, or until the cheese melts and the inside is warm. Continue to cook the remaining quesadillas. Serve promptly.

Nutrition Information

Serves: 4 |  Serving Size: 1 quesadilla

Per serving: Calories: 370; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 20mg; Sodium: 846mg; Carbohydrate: 44g; Dietary Fiber: 8g; Sugar: 1g; Protein: 20g

Nutrition Bonus: Potassium: 669mg; Iron: 22%; Vitamin A: 77%; Vitamin C: 22%; Calcium: 36% 

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21 Ways to Eat Strawberries

Luscious, fragrant strawberries are the simplest of pleasures — a perfectly ripe strawberry tastes amazing while providing a dose of vitamin C and antioxidants. We’ve put together 21 fun and delicious ways to use strawberries beyond adding a burst of sweetness to your morning granola or yogurt.

1. Chocolate Smoothie

Add 24 fresh or frozen strawberries and a scoop of your favorite chocolate protein powder to transform a smoothie into a decadent “chocolate-dipped strawberry” concoction.  

2. Watermelon Smoothie

Blend 23 strawberries, coconut water and a few torn leaves of basil with a cup of seedless watermelon chunks for a super-hydrating, fat-free smoothie.

3. Pink Lemonade

Mash a pint of strawberries with a spoonful of raw sugar before adding to a pitcher of lemon juice and water for a fresh version of pink lemonade.

4. Infused Water

A sliced strawberry, a wedge of lime and a sprig of mint added to your bottle of water may encourage you to drink up.

5. Summer Sangria

Soak sliced strawberries in white rum, then make super summery sangria by scooping some of the fruit into a glass and topping with chilled white or sparkling wine.

6. Sweet Mocktail

Muddle a few hulled strawberries with mint at the bottom of a glass, add ice cubes and sparkling water for a refreshing, fancy mocktail.

7. As Ice

Use frozen strawberries in place of ice cubes to impress your guests with your entertaining chops à la Martha Stewart.

8. Simple Salsa

Fresh, ripe strawberries chopped with poblano chiles, green onion and a squeeze of lime make an excellent twist on pico de gallo. This version with cucumber is good too.

9. Easy Jam

A pound of hulled strawberries, half a cup of sugar (adjust this to taste), and two tablespoons of lemon juice, mashed well and simmered on the stove until thickened, make for a quick, put-on-everything jam.

10. Strawberry Butter

Mix 1/4 cup chopped strawberries, a stick of unsalted butter and your favorite sweetener (to taste) to create a luxurious topping for waffles, pancakes and toast.

11. Caprese Salad

Think of strawberries as tomatoes: Strawberry, basil and mozzarella are killer together. As is this Strawberry Spinach Salad.

12. Greek Salad

Similarly, slice strawberries and toss them with chopped cucumber, feta and mint with a bit of high-quality olive oil.

13. Spicy Snack

Chopped or sliced strawberries with a squeeze of lime and a sprinkle of chipotle powder make a simple snack inspired by Mexican street-food vendors.

14. Dehydrated

Slice and dehydrate strawberries for snacking on the go: Use a dehydrator or a wire rack over a baking sheet in an oven at its lowest temperature.

15. Grilled

Stack strawberries onto a skewer, brush with balsamic vinegar and grill for 34 minutes on each side.  

16. Roasted

Spread hulled strawberries in a single layer on a parchment-lined baking sheet and roast for 1520 minutes at 375°F. Serve with sweet or savory dishes.

17. Stuffed

In a small bowl, mix half a cup of Neufchatel cheese, a couple teaspoons lemon juice, a splash of vanilla and one tablespoon powdered sugar. Spoon or pipe into hulled strawberries for a “one-bite” dessert.

18. Insta-Sorbet

Put 2 cups frozen strawberries, a touch of your favorite sweetener and a little bit of water or coconut water, start to blend on low then gradually increase speed to the highest setting. Voila! A soft sorbet. Or try this Strawberry Granita.

19. Ice “Cream”

For something creamier, whirl 2 frozen bananas until they look crumbly, scraping down the sides as needed. Add a few strawberries and a splash of almond milk (or your favorite non-dairy milk) and continue to blend until it looks like soft-serve ice cream.

20. Quick Sauce

To use up strawberries that are getting too ripe: Put them in a bowl, add a touch of sweetener and mash or blend into a simple sauce.

21. Fruit Roll-Ups

Another overripe option: puree, pour onto a dehydrator tray and dehydrate for homemade fruit roll ups. A parchment-lined baking sheet and the lowest oven temperature setting can work if you don’t have a dehydrator.


Bonus Tip: If you’re skin needs a little brightening, the fruit acids (alpha-hydroxy acids or AHAs) and vitamin C in strawberries can help — both are used in commercial skincare products. Make a simple face mask with 23 mashed strawberries and a tablespoon of raw honey for an all-natural exfoliating mask that smells like summer.

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4 Exercise Tests to Gauge Your Fitness

The beginning of a fitness routine is what stops most people from even trying. When it comes to fitness, many people worry they’re not in good enough shape to start a serious exercise program. Luckily, this couldn’t be further from the truth.

In fact, most people are fit enough to do the basics — and the basics work. Try these four simple tests to find out where you stand in terms of mobility, strength and cardiovascular fitness.


What it tests: Mobility and stability
Equipment needed: None

The overhead squat is one of the best exercises to test mobility and stability. It takes impressive head-to-toe coordination to nail an overhead squat, and this move prepares you to do nearly any exercise. 

Test yourself: Stand with your feet directly under your hips, toes pointed straight ahead. Lift your arms so your biceps line up with your ears, then bend your hips and knees to sit as low as possible without letting your heels leave the floor. Aim to get your hips below your knees while keeping your knees in line with your toes and your torso as upright as possible.

Full disclosure: This test is hard. Don’t expect to nail it on your first try. If your squat needs some work, try some of the strategies in this article.

Needs improvement: Hips above knees, heels come off floor, knees fall in and torso leans forward past 45 degrees.
Good: Hips parallel to knees, heels on floor, torso leans forward no more than 45 degrees.
Great: Hips below knees, heels on floor, torso stays upright.

This test may not be suitable for individuals who:

  • Are deconditioned or frail, with lower-extremity weakness
  • Have balance concerns
  • Have orthopedic issues, especially in the knees
  • Fail to demonstrate proper squatting technique

Clarins understands that there are no miracle products that can magically get you into shape. We believe in the importance of a holistic, healthy lifestyle – a balanced diet, regular exercise and body products like Clarins Anti-Cellulite Contouring Expert cream that can help enhance your results. Step up your contouring routine and train with the best – Clarins New Body Fit.


What it tests: Core strength
Equipment needed: Water bottle

Core strength means more than having a flat stomach or six-pack abs. It means having control over your spine and hips in any situation. The classic plank is still the standard test for overall core strength.

Test yourself: Support yourself on your forearms with your elbows directly under your shoulders. Before assuming the full plank position, place a water bottle lengthwise on your lower back so it makes contact with your back and your butt.

Then, dig your toes into the ground and straighten your legs so your body makes a straight line from head to toe. Brace your abs like you’re about to take a punch to the belly and squeeze your glutes like you’re trying to crack a walnut. Breathe normally (in through your nose, out through your mouth) and don’t move a muscle! Don’t let the water bottle roll around; if it falls off, it means you’ve lost your ideal core position.

Needs improvement: Can hold plank for less than 10 seconds.
Good: Can hold plank for 1020 seconds.
Great: Can hold plank for 20 seconds or more while maintaining alignment from head to toe.

This test may not be suitable for individuals who:

  • Suffer from low-back pain
  • Have had recent back surgery
  • Are in the midst of an acute lower back flare-up


What it tests: Upper-body strength
Equipment needed: None

From junior high gym class up through the highest ranks of the military, the pushup is used to build strong shoulders and arms. And while it’s considered a basic exercise, it’s far from easy. In fact, many people can’t do a pushup because they get the lowering portion wrong. For our pushup test, we’re using a bottoms-up pushup to see how your upper body and core work together.

Test yourself: Lay face down on the floor with your thumbs under your armpits. Straighten your legs with your feet together and toes dug into the ground. Brace your abs, squeeze your glutes and push yourself into the top of the pushup position in one smooth motion. If you can maintain a straight line from head to toe, you pass the test.

If you struggle with this test, check out this article about how to do your first pushup.

Needs improvement: Can’t complete one pushup.
Good: Can complete one pushup, but hips sag toward ground.
Great: Can complete one pushup while maintaining straight line from head to toe.

This test may not be appropriate for individuals with shoulder or wrist problems.

4. YMCA Step Test

What it tests: Cardiovascular fitness
Equipment needed: 12-inch step, stopwatch, metronome

Cardiovascular fitness may be the best indicator of overall health because your heart and lungs supply much-needed oxygen to all your working muscles during exercise. If they can’t pump oxygen-rich blood effectively, you’ll fatigue quickly and struggle through your workouts. The YMCA step test is a simple way to gauge your cardio capabilities.

Test yourselfSet the metronome (if you don’t have one, there are many free smartphone apps available) to 96 beats per minute and your stopwatch for 3 minutes. Step onto the box using the following cadence:

Beat 1: Step up with one foot
Beat 2: Step up with the other foot
Beat 3: Step down with one foot
Beat 4: Step down with the other foot

Repeat for 3 minutes, then immediately sit down and check your heart rate for 15 seconds. Multiply that number by 4 to get your beats per minutes (BPM). The lower your BPM, the fitter you are.

Needs Improvement: Heart rate is higher than 120 BPM.
Good: Heart rate is 90-120.
Great: Heart rate is 90 BPM or below.

Due to the nature of step testing, this assessment may not be appropriate for individuals who:

  • Are extremely overweight
  • Have balance concerns
  • Have orthopedic problems
  • Are extremely deconditioned, as the intensity of the test may require near-maximal effort

Written by Tony Bonvechio, a strength and conditioning coach at Cressey Sports Performance in Hudson, Massachusetts, and a personal trainer in Providence, Rhode Island. Read more from Tony at

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