The Back Story

Hickory Smoked yellowtail with fennel broth



2 filets yellow tail, de-scaled and sliced into 4 pieces, each filet

1 teaspoon salt

1 teaspoon pepper

¼ teaspoon cajun

2 tablespoons rice oil

½ teaspoon parsley (minced)

¼ teaspoon fresh thyme leaves


2 tablespoons butter

1 tablespoon rice oil

4 cloves roasted garlic

2 thyme sprigs

⅔ fennel bulb (roughly diced)

2 teaspoons toasted fennel seeds

2 teaspoons pepper

2 teaspoons salt

½ fresh lemon’s juice

⅔ cup dry white wine

2 cups chicken stock

⅔ cup diced red potato

1 cup packed spinach leaves

8 heirloom cherry tomatoes, cut in half

parsley leaves for garnish

kalamata olives for garnish



1.    season fish with salt, pepper, and cajun

2.   place skin side-down in medium heated pan with rice oil

3.   remove from heat when cooked (8-12 minutes)


1.    heat rice oil in dutch oven to medium heat 

2.   add fennel, potato, garlic, fennel seeds, and thyme

3.   when fennel starts to caramelize, add white wine, lemon, butter, and chicken stock

4.   allow to simmer for 15-20 minutes

5.    add spinach

6.   garnish with cherry tomatoes cut in half, parsley, and olives

Meet the Guest Stars
Chef Jeff Henderson | @Chefjefflive

Chef Jeff Henderson rose from humble beginnings in South Central Los Angeles to become the first African-American executive chef at the Bellagio Hotel. He has gone on to become a successful TV host with a cable show on the Food Network, a nationally syndicated series called, Family Style with Chef Jeff and the host of Flip My Food. When he isn’t cooking on TV he’s a highly sought-after motivational speaker, sharing the secrets of realizing your potential at... (full profile)

Cross Gates Family Fitness. | @CrossGatesClub

Cross Gates Racquet Club was opened in 1981 as primarily a neighborhood racquet and swim club. When the Welch's took ownership in 1994, under their direction the name was changed to Cross Gates Athletic Club to reflect an identity of a multi-purpose family health and fitness facility. After a devastating fire in 1996, Cross Gates Athletic Club was built into what you see today - an incredible place of fitness and fun for all ages.When we opened Cross Gates 25 years ago, we had a goal to... (full profile)


Method For Chicken Meatballs

-Toss chicken in red onion, garlic, bell pepper, egg, bread crumbs, cilantro, Crystal Worcestershire Sauce, salt, and pepper

-Once everything is mixed, roll mixture into golf ball sized meatballs

-Sear meatballs in olive oil in a skillet on medium heat until golden brown

-Bake in the oven for 20 minutes on 375-degrees

-Serve with yellow tomato sauce

Method For Spaghetti with Yellow Tomato Sauce

-Cook spaghetti in 4 cups boiling water for 8-10 minutes

-In a skillet, sauté tomatoes, garlic, cilantro, oregano, jalapeno, and turmeric in olive oil on medium heat

-Cook sauce for about 10-15 minutes under low heat

-Season sauce with salt and pepper

-Add the parmesan and ricotta cheese and place mixture in a blender

-Blend the sauce until smooth

-Toss cooked spaghetti in sauce and garnish with basil leaves

-Serve with chicken meatballs


  • 1 pound lean ground chicken
  • ½ red onion, diced
  • 1 teaspoon minced garlic
  • ½ yellow bell pepper, diced
  • 1 egg
  • ½ cup whole wheat bread crumbs
  • 1 tablespoon cilantro
  • 1 tablespoon Crystal Worcestershire sauce
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 2 tablespoons olive oil
  • 1 pound whole wheat spaghetti
  • 2 tablespoons olive oil
  • 1 pound chopped and skinned yellow tomatoes
  • 1 diced red tomato
  • 2 tablespoons minced garlic
  • 1 cup diced white onion
  • 1 tablespoon chopped cilantro
  • 2 chopped oregano sprigs
  • 1 teaspoon turmeric
  • ½ cup parmesan cheese
  • 2 tablespoons ricotta cheese
  • 1 pinch salt
  • 1 pinch pepper
  • 4 basil leaves


-Mix together ingredients thoroughly.

  • 1/2 cup non-fat greek yogurt
  • 1 tbsp. Cajun seasoning
  • Pinch of cilantro
  • Crystal Hot Sauce to taste


-Mix together red beans and 1 tablespoon of olive oil

-Fold in sunflower seeds, bell pepper, kale, onion, Crystal liquid smoke, cumin, quinoa and Crystal hot sauce

-Season mixture with salt and pepper

-Form bean mixture into a patty using a ring mold

-Sear bean patties in olive oil for 2 minutes on each side

-Build burger with Low Fat Creole Mayo, mustard, lettuce, cucumber, and tomato

  • 2 cups smashed red beans
  • 2 tablespoons olive oil
  • 1 tablespoon sunflower seeds
  • 2 tablespoon diced green bell pepper
  • 1 cup sliced kale
  • 2 tablespoon diced white onion
  • 1 teaspoon Crystal liquid smoke
  • 1 teaspoon cumin seasoning
  • 3 tablespoon cooked quinoa
  • 1 tablespoon Crystal hot sauce
  • 1 tablespoon olive oil
  • 1 pinch salt
  • 1 pinch pepper
  • 1 tablespoon Low Fat Creole Mayo
  • 1 teaspoon Dijon mustard
  • 4 cucumber slices
  • 2 leaves butter lettuce
  • 1 slice tomato
Subscribe to RSS - Fitness