My Favorite Night

Hey hey hey 😀 How are ya? Thanks so much for the scallop tips!

I was soooo nervous to cook them up…

me

but used your advice and they came out beautifully!!

scallops

Here’s a re-cap of what I did, which was a mixture of all of your lovely Facebook and Twitter suggestions:

1. Rinse the scallops and pat dry. Season with salt and pepper.

2. Heat the pan to medium-high and let it get SUPAH hot.

3. Add some organic butter to the pan and then sear the scallops without touching them while they cook. (This was one of my probs before- I would keep messing with them!)

4. As far as cooking times go, the suggestions varied. It ranged from 3-4 minutes per side to 30-45 seconds per side… I didn’t want to over or under cook them, so I just rolled with 2 minutes on the first side and 1 minute on the other. They were opaque, had a lovely sear, and weren’t the least bit chewy. Also, I didn’t get sick so I’ll go ahead and call it a win 😉

Monday has quickly become my favorite night because my cheffer brother is taking a gluten-free class. Last week he made the best brownies of my existence (and gave me the recipe to share with you!) and last night I was greeted with deeeeelish Lemon Raisin scones

scone 

(he used cornmeal with the flour mix and they had an awesome little crunch to the texture)

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and a yellow layer cake, which is for our little bro’s birthday.

cake3

His class is on Mondays, so I will make a point to somehow be around his house on Monday afternoons 😉 Heh heh.

This morning, Bella and I went for our usual walk on the base trail, and I couldn’t wait to try a new combo for b-fast.

bfast

Polenta and Eggs! (with the famous TJs salsa that I can’t.get.enough.of + broccoli slaw)

I just pan-seared a few pieces of pre-made polenta rounds and scrambled some eggs to enjoy on top. Easy peasy.

polenta

I’m off to spend the day working away – DT stuff, book stuff and blog stuff- and then hitting up a Zumba class 🙂

Enjoy your day and I’ll see you laterrrrr <3

xoxo

Gina

Something to do: At-home HIIT! I’ve already preached on about the glories of High Intensity Interval Training many a time on the bloggy. My favorite HIIT combo is 30 minutes on (by on, I mean balls to the wall) and 1:30 off. HIIT is extremely easy to do on cardio equipment, but what about the at-home workout Fitnessistas?

Try one of these:

-Jump rope (such an inexpensive and underrated form of cardio) – try 20 seconds on, 10 seconds off for 20 minutes total. Sweat city, I promise 🙂

Burpees (30 seconds on, 1 minute stepping in place to get your heart rate back down)

TurboFire HIIT DVD (these are FANTASTIC. If you have the TurboFire DVDs, bust ‘em out, or see if a friend would lend you the HIIT ones)

Lacey’s cardio blasts (many of which can be done at home with little to no equipment. Try going easy for 30 seconds, up the intensity for 30 seconds, and rest for a minute. Lather, rinse, repeat)

-Need more “oomph” to your usual HIIT routine? Try increasing the amount of “go” time, or decreasing the recovery time.

-Include a warm-up before your HIIT sessions and end with a cool down + stretching. As always, check with a doc before making any fitness changes

*Any at-home HIIT tips?

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57 Comments

  1. Laury @ thefitnessdish on April 19, 2011 at 12:15 pm

    So glad the scallops turned out!! I was always afraid I would turn them to rubber. Looks like you did great…they look delish 🙂

    I would hang around on Mondays too if I got to sneak treats like that, haha

  2. Leanne (Bride to Mrs.) on April 19, 2011 at 12:20 pm

    I assume you mean 30 SECONDS on, 1:30 minute recovery… instead of 30 minutes on! Hehehehe! If you do mean 30 minutes on, you’re insane in the brain!

  3. Allison @ Food For Healing on April 19, 2011 at 12:21 pm

    i’ll keep this post in mind if i ever make scallops at home!
    those scones look yumm.
    the zumba classes that were offered at my gym have now been cancelled, i’m super annoyed!

  4. Katie @ Nourishing Flourishing on April 19, 2011 at 12:23 pm

    I need to get a brother that will cook me gluten-free treats 🙂

  5. Annalisa on April 19, 2011 at 12:27 pm

    I would LOVE to get some of those gluten free recipes. I love getting recipe ideas from your blog because we eat similar foods.

  6. Katherine: Unemployed on April 19, 2011 at 12:28 pm

    why oh why isn’t my brother a chef!

  7. kate@ahealthypassion on April 19, 2011 at 12:32 pm

    ooh those scallops are amazing and I am so incredibly jealous of your gf godies yumm!

  8. alicia on April 19, 2011 at 12:33 pm

    You can download a free app for HIIT Timer. You can program it 1:30 on :30 off or even different increments of time. Gotta love apps!

  9. AJ on April 19, 2011 at 12:35 pm

    nice work on the scallops! I have always been nervous to over or undercook as well! As a rule, I normally don’t make seafood for anyone but myself because I usually overcook things. I’m impressed!

  10. Holly @ The Runny Egg on April 19, 2011 at 12:41 pm

    The scallops turned out great! Gives me hope that maybe I can make them successfully one day 🙂

    I love HIIT — I have the TurboFire dvds but I also like doing the at home circuits — I usually do it with burpees!

  11. Danielle on April 19, 2011 at 1:00 pm

    Good job on the scallops! They came out great!

  12. mi-an on April 19, 2011 at 1:08 pm

    Yeahhh!!! glad your scallops came out right and not eraser-ish!! :))

  13. Carolyn (Life in the postcard) on April 19, 2011 at 1:14 pm

    Do you know if HITT training is the same as Tabata or just similar concepts?

    At the Crossfit gym I used to go to we did Tabata rounds made up of 8 minutes of 20 seconds ballz to the wall intensity with 10 second rest doing such things as burpees, squats, wall balls, double unders…

    • Carolyn (Life in the postcard) on April 19, 2011 at 1:14 pm

      Monday would be my favorite night also if I had a bro here making GF goodies!

    • Fitnessista on April 19, 2011 at 1:57 pm

      it’s very similar!

  14. Angela @ Eat Spin Run Repeat on April 19, 2011 at 1:25 pm

    Nice job on the scallops Gina!! I llooooooovee them (but not as much as salmon!) but rarely buy them because they can be really expensive. Yours look great. I am totally in the mood for a HIIT workout right now but sadly I’m at work and I think I’d get strange looks if I start busting out the burpees!!

  15. Nicole @ Fresh & Fit on April 19, 2011 at 1:26 pm

    I love HIIT workouts. I usually do them on the treadmill, love these alternatives!

  16. Casey on April 19, 2011 at 1:41 pm

    Did you buy the polenta pre-made or make them yourself? They look yummy!

    • Fitnessista on April 19, 2011 at 1:57 pm

      pre-made from trader joes 🙂

  17. Gabriela @ Une Vie Saine on April 19, 2011 at 1:44 pm

    I’ve never tried to cook scallops, but this post makes me want to! Favorite form of seafood for sure. I didn’t even know TJ’s carried them…ahhh craving them now!

  18. Colleen on April 19, 2011 at 1:47 pm

    Thanks for the HIIT tips! I just did a presentation for my exercise metabolism class about how HIIT increases fat and carbohydrate oxidation. Fun fun!

  19. Felicia (A taste of Health with Balance) on April 19, 2011 at 1:53 pm

    loveee HIIT! getting a serious sweat sesh in short time is the best feeling- no need to spend hours and hours at the gym!

  20. Liz @ Tip Top Shape on April 19, 2011 at 1:54 pm

    Those scallops look beautiful!! I usually have trouble cooking them, as well. They’re so finicky!

  21. Amanda @ The Beauty Notebooks on April 19, 2011 at 2:04 pm

    Can’t wait for the brownie recipe! Speaking of gluten free, I have been noticing the brown rice bread that sometimes accompanies your meals and became curious since I had never tried it before. Today I finally tried two pieces, one with apple butter and the other with pb and strawberry jam, at my school’s dining hall. Well, I am SO glad I did! I am definitely a fan and might have more with dinner tonight. Thanks for the inspiration!

  22. Kristal (from Valdosta) on April 19, 2011 at 2:05 pm

    Hey Girl!!! Gluten Free Brownies?!?!?! You must share! My daughter now is on a gluten free diet… so I would love the recipe and any other suggestions on inexpensive gluten free items…. I am finding that it is alot more expensive to buy gluten free than other regular kids food items.

    • Fitnessista on April 19, 2011 at 2:21 pm

      it’s tax deductible though- if a doctor diagnosed her as gluten-intolerant or celiac, save your receipts!

  23. bonnie on April 19, 2011 at 2:07 pm

    ooh that food all looks delicious!!! i usually try to incorporate some HIIT training into my runs.. i work between sprints and steady pace running. It definitely burns up the calories!

  24. daisy on April 19, 2011 at 2:17 pm

    Just so you know Shane T’s Insanity Asylum came out today!

  25. Natalie @ Will Jog For Food on April 19, 2011 at 2:23 pm

    Insanity Asylum came out recently so that is some crazy HIIT! It includes a jumprope and rope ladder in the package 🙂

    I can’t wait to see that brownie recipe! And those scallops look awesome!

  26. Kimberley on April 19, 2011 at 2:30 pm

    Scones are awesome.. I love blueberry and rasberry!

  27. Cait @ Beyond Bananas on April 19, 2011 at 2:41 pm

    Any suggestions for timing the intervals without an interval timer?! I try to use my HRM, but I feel like it takes away from my BALLS TO THE WALL.. when I am looking down at my watch!

    • Amara@GirlinaWhirl on April 19, 2011 at 5:02 pm

      Check your iphone or android. There are apps for that –on the droid there’s a free one.

  28. Averie (LoveVeggiesAndYoga) on April 19, 2011 at 2:49 pm

    The scallops looks awesome…great work, Gina! I hear you about getting a nice sear on something. That’s key. Can’t mess with it,just have to let it sizzle ‘n sear. I just posted all kinds of tofu making tips and that’s one of them…get a good sear on the tofu otherwise (to me) it just tastes like a mushy mess.

    And those scones…yum! So cool your bro is taking a GF class. Wow, that sounds so cool!

    Enjoy your day!

  29. Ashley @ Feeding Ashley on April 19, 2011 at 3:00 pm

    Ooooh Gluten free brownies sound really good.
    I love that first picture of you. You’re so beautiful!

  30. Candace ( inFITation) on April 19, 2011 at 3:03 pm

    I tried that spicy almond butter broccoli slaw last night (mixed in a little shredded roasted chicken as well) and it was sooo good! I think I have a new favorite – thanks for the recipe!

  31. Jenny (Fit Girl Foodie) on April 19, 2011 at 3:58 pm

    Glad the scallops came out good! I’ve never had scallops before, the texture kind of weirds me out lol Loving the polenta with eggs 😀

  32. Lisa on April 19, 2011 at 4:05 pm

    Have you cooked with the liquid amino before? Bob Harper made a stir fry with it today on Rachel ray show. Does it really taste like soy sauce?

  33. Michelle on April 19, 2011 at 4:26 pm

    Scallops look delish!! I also see Asparagus in the photo?? Do you have a good recipe for that? I usually just put some sea salt and black pepper with a lil olive oil and stick them in the oven.
    But wanted to change it up a bit. any suggestions anyone??

    I’m totally HIIT’ing tonight 🙂 thanks for the inspiration!

  34. Katy @ A Healthy Shot of Life on April 19, 2011 at 4:47 pm

    Your scallop tips sound exactly like my mom’s….DON’T TOUCH THE SCALLOPS!!! I have such a hard time leaving them alone, but if you do they turn out perfectly!

    If I have access to a treadmill, I like to do HIIT by varying the incline and keeping the speed at a moderate to fast walking pace. Be ready to feel the burn!!

  35. Lex (What Lex Learned Today) on April 19, 2011 at 5:07 pm

    I’ve been meaning to tell you I LOVE your high-level burpees modification! Kicks my butt every time 🙂

  36. Colleen @ The Lunchbox Diaries on April 19, 2011 at 5:28 pm

    I love, love, love HIIT workouts! I’m not a runner, so using them on the treadmill makes the time go by so much faster!

  37. emma on April 19, 2011 at 6:06 pm

    I got the gymboss timer app onto my iphone and it’s fab for HIIT! I so wish we had TURBOFIRE here in the UK 🙁

  38. emma on April 19, 2011 at 6:06 pm

    I got the gymboss timer app onto my iphone and it’s fab for HIIT! I so wish we had TURBOFIRE here in the UK 🙁

    • Fitnessista on April 19, 2011 at 6:10 pm

      You can order it online!

  39. Amelia on April 19, 2011 at 6:12 pm

    Yay! Glad the scallops were delish! Have fun at Zumba. I’m off to Body Pump. 🙂

  40. Kate on April 19, 2011 at 6:23 pm

    I have recently started HIIT workouts (via Bodyrock.tv) and love it! I used to do Jillian Michaels & Bob Harper DVDs, but they got boring.

    Your breakfast looks so good with the polenta rounds… but I don’t have TJ’s near me though. 🙁 Did you make the broccoli slaw or it is from Trader Joe’s?

  41. Jonna on April 19, 2011 at 6:46 pm

    Hi Gina,

    Another scallop recipe that I just tweaked and really liked is to preheat your oven to 350 degrees. Take a pound of large sea scallops,
    wash and pat dry. In a ziploc, put 1/4C+ of whole wheat seasoned bread crumbs, 1T grated parmesan cheese, 1/4 tsp paprika, S+P if you like. Melt 1T butter (whatever kind you like) and brush over both sides of scallops, put them in the ziploc all together and shake. Take a baking pan and spray with whatever cooking spray you like. Take scallops out of ziploc and place in the pan, discarding extra coating.. Bake at 350 for about 20 minutes, until done. They are very lightly coated, very moist and tasty. I squeezed some meyer lemons on after cooking.

  42. Chelsea @ One Healthy Munchkin on April 19, 2011 at 7:01 pm

    Your scallops look perfect! I hate how my body decided to develop an allergy to scallops in the past two years! I used to love them! 🙁

  43. Char on April 19, 2011 at 7:10 pm

    I had gluten free brownies on Saturday night and they were DELICIOUS!! I couldn’t get enough!!! Thanks for the tips on HIIT training – I need to do it more!!

  44. Jonna on April 19, 2011 at 7:10 pm

    Gina, one other thing I forgot to mention…no need to flip the scallops. Also, I cook them using a deep dish Pampered Chef unglazed clay pan.

    Enjoy!
    Jonna

  45. Chelsa on April 19, 2011 at 8:22 pm

    the scallops look great

  46. Sara on April 19, 2011 at 9:41 pm

    That has GOT to be 30 SECONDS on, not 30 minutes.. unless you are trying to die.

    I like a 20 second/ 10 second interval. It sounds soo easy, but it’s … not.

    • Fitnessista on April 20, 2011 at 12:58 am

      yes, seconds!!!!!! i proof-read that post twice last night, too, and missed that

  47. Amanda on April 20, 2011 at 10:38 am

    Great minds think alike…this week’s New York Times Magazine had an article that included HIT, among other workouts. It was really interesting! Here’s the link: http://www.nytimes.com/2011/04/17/magazine/mag-17exercise-t.html?_r=1&ref=magazine

  48. Meghan on April 20, 2011 at 12:56 pm

    At-home HIIT rocks my socks. I usually pick and choose moves from Insanity to customize my own HIIT workout, that I supplement with treadmillification 🙂

  49. The Get In Shape Girl on April 20, 2011 at 7:48 pm

    A couple of things..
    1. Awesome HIIT idea.. mountain climbers for 30 seconds, followed by a 90 second plank!!! Holy cow your shoulders, lungs, abs, back & even booty will be hollering!

    2. I love, love scallops. I make them a few times a month. I do the hot pan trick and add lemon juice and lemon pepper. Then serve them with steamed spinach & mushrooms.

  50. The Get In Shape Girl on April 20, 2011 at 7:48 pm

    A couple of things..
    1. Awesome HIIT idea.. mountain climbers for 30 seconds, followed by a 90 second plank!!! Holy cow your shoulders, lungs, abs, back & even booty will be hollering!

    2. I love-love scallops. I make them a few times a month. I do the hot pan trick and add lemon juice and lemon pepper. Then serve them with steamed spinach & mushrooms.

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