Altman Fitness

Healthy September Recipes

Cauliflower, Kale and Chicken Casserole
Here is another healthy, homemade dinner that’s easy to get on the table after a long, busy day of work. That’s why recipes like this one are so wonderful to have on hand – it only takes a few minutes and tastes fantastic.

This casserole like comfort food, but without the guilt. Kale is a nutritional powerhouse, filled with calcium, and numerous vitamins and minerals.

Courtesy of RealHealthyRecipes.com

What you need
Serves 6

1 teaspoon olive oil
1 yellow onion, diced
2 garlic cloves, minced
3 cups kale, chopped
dash of salt and pepper
Pinch of each, dried: thyme, rosemary, tarragon, and parsley
4 links nitrate-free, chicken sausage, sliced into half moons
1 head cauliflower, cut into small florets
1/2 cup chicken broth
1 teaspoon lemon juice
1 cup fat free ricotta cheese
1/2 cup Parmesan cheese, shredded and divided

Instructions

1. Preheat oven to 425 degrees F. Lightly grease a casserole dish with olive oil. Place a large pot of water to boil with a pinch of salt.

2. In a large skillet over medium heat, sauté the olive oil, onion, garlic, salt and pepper, dried herbs and chicken sausage. Mix well, and then add kale. Cover for about 3 minutes, until kale gets bright green and wilted, then remove cover. Sauté for an additional 3 minutes until everything is tender. Set aside.

3. Place the cauliflower florets in the pot of boiling water. Boil for 5 minutes, then remove from heat, drain, and return cauliflower to pot.

4. Add the kale mixture to the pot as well as the chicken broth, lemon juice, ricotta cheese and half of the Parmesan cheese. Mix will over medium heat until all has been incorporated.

5. Transfer to prepared casserole dish. Top with remaining Parmesan cheese. Cover with foil and bake for 15 minutes. Remove foil and bake for an additional 5 minutes.

6. Remove from oven and serve.

Nutrition
One serving equals 238 calories, 10g fat, 584mg sodium, 14g carbohydrate, 4g fiber, and 18g protein

 

Creole Chicken and Green Beans
Most comfort food dinners are packed with unhealthy fats, unnecessary calories and obscene levels of simple carbs…and flavor, lots of flavor. With this comforting Creole Chicken and Green Bean Dinner I’ve left the abundance of flavor, while removing the unhealthy fats, unnecessary calories and those pesky simple carbs. Win-win!

Enjoy this hearty, protein-rich comfort food dinner with a salad of dark leafy greens for the perfect fitness meal.

Courtesy of RealHealthyRecipes.com

What you need
Serves 6

1 Tablespoon olive oil
1 green bell pepper, chopped
1 yellow onion, chopped
1 ½ lbs skinless, boneless chicken thighs, cut into 1-inch pieces
½ teaspoon sea salt
¼ teaspoon black pepper
3 slices nitrate-free bacon, chopped
1 Tablespoon minced garlic
½ cup white wine
1 can (15oz) diced tomatoes
⅓ cup water
1 teaspoon dried oregano
1 teaspoon ground cumin
1 teaspoon dried thyme
2 teaspoons hot sauce
½ lb fresh green beans, trimmed and cut into 1-inch pieces

Instructions

1. Place a large skillet over medium-high heat. Add the olive oil, bell pepper and onion. Cook, stirring often, for 5 minutes or until tender. Transfer to a bowl.

2. Add the chicken to the skillet and generously season with salt and pepper. Cook, stirring occasionally, until browned. Add the bacon and garlic and cook for 5 minutes.

3. Add the wine and cook for 2 minutes. Stir in the tomatoes, water, bell pepper mixture, oregano, cumin, thyme and hot sauce. Bring to a boil.

4. Add the green beans, reduce the heat to low and simmer, covered, for 15 minutes. Enjoy!

Nutrition
One serving equals 247 calories, 8g fat, 10g carbohydrate, 4g sugar, 327mg sodium, 4g fiber, and 29g protein

 

Chili-Roasted Salmon and Veggies
What’s for dinner tonight? I have a delicious recipe for Chili-Roasted Salmon and Veggies to share with you that’s quick, satisfying and might be just the new dinner recipe you’ve been waiting for.

The best dinners to fuel your fitness results are a combination of fresh, fiber-rich vegetables and quality protein, like this Salmon and Veggie dish. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need
Serves 4

¼ cup fresh lime juice
1 teaspoon minced garlic
1 Tablespoon chili powder
1 Tablespoon ground cumin
1 Tablespoon olive oil, divided
4 (5-oz) salmon fillets
2 zucchini, sliced into half moons
1 yellow bell pepper, thinly sliced
1 red bell pepper, thinly sliced
1 poblano pepper, thinly sliced
1 small red onion, thinly sliced
sea salt
black pepper

For the Creamy Mustard Sauce

2 Tablespoons coconut cream
1 Tablespoon Dijon mustard
1 teaspoon fresh lemon juice
1 Tablespoon fresh chives, minced
⅛ teaspoon sea salt
⅛ teaspoon black pepper
1 teaspoon water

Instructions

1. Preheat the oven to 425 degrees F. Lightly grease 2 large rimmed baking pans with olive oil. Arrange the salmon fillets on one of the pans and generously season with salt and pepper.

2. In a small bowl combine the lime juice, garlic, chili powder, cumin and 1 teaspoon of the olive oil. Pour half of the spice mixture over the tops of the salmon fillets.

3. In a medium bowl toss the zucchini, bell peppers, poblano pepper and red onion with the remaining 2 teaspoons of olive oil and with the remaining spice mixture. Spread the veggies over the remaining pan and generously season with salt and pepper.

4. Place both pans in the preheated oven for 20-30 minutes, until the salmon is flaky and the veggies are tender. Mix the mustard sauce ingredients in a small bowl and serve over the salmon. Enjoy!

Nutrition
One serving equals 572 calories, 26g fat, 21g carbohydrate, 8g sugar, 30mg sodium, 8g fiber, and 61g protein

Low Carb Southwestern Pizza
Craving pizza? Here’s a quick pizza recipe that is sure to satisfy even the strongest of pizza cravings. But don’t worry, this pizza is low carb and guilt-free so you can work it into your weekly meal plan.

The simple technique used to reduce the carbs and the guilt of this pizza is to replace the traditional (flour-based) crust with a protein rich, egg-based crust. By cooking the egg crust in a skillet and then transferring it to the oven it’s possible to create a crust that results in strong-enough-to-hold slices that the whole family will love!

Courtesy of RealHealthyRecipes.com

What you need
Serves 6

8 eggs
2 Tablespoons half and half
sea salt and black pepper
2 teaspoons olive oil
½ cup chunky tomato salsa
½ cup shredded mozzarella
1 cup canned black beans, drained and rinsed
1 red bell pepper, thinly sliced
2 Tablespoons fresh cilantro, chopped

Instructions

1. Heat the oven to 450 degrees F. In a medium bowl whisk the eggs, half and half, sea salt and black pepper.

2. Over medium-high heat, generously grease a large oven-safe skillet with olive oil. Once the skillet is hot, pour in the egg mixture. Leave the eggs, untouched, for 3 minutes. Use a spatula to carefully lift one edge of the egg, then tilt the pan so that the remaining liquid egg on top runs under it. Do this in two places then allow the egg to sit for another 3 minutes.

3. Place the skillet in the oven for 3 minutes. The egg crust will puff slightly and soft eggs on the top will firm. Carefully remove the skillet from the oven (the handle will be hot) and spread with the salsa. Top with the beans, bell pepper and cheese. Return to the oven for 5 minutes, until the cheese has melted.

4. Remove the pizza from the oven, sprinkle with cilantro, slice and enjoy!

Nutrition
One serving equals 246 calories, 10g fat, 18g carbohydrate, 143mg sodium, 7g fiber, and 18g protein


Healthy August Recipes

Grain-Free Mini Muffins
Need a quick breakfast or snack item that won’t erase that awesome workout you just did this morning? Whip up a batch of these gluten and grain-free mini muffins and stock your fridge with the perfect on-the-go snack.

Courtesy of RealHealthyRecipes.com

What you need
Serves 24

½ cup blanched almond flour
½ cup flax meal
1 Tablespoon coconut flour
1 teaspoon baking soda
½ teaspoon salt
½ teaspoon ground cinnamon
3 eggs
half of a ripe banana, mashed
⅓ cup coconut sugar
2 Tablespoons pure maple syrup, grade b
¼ cup coconut milk, canned, full fat
2 Tablespoons almond butter
1 teaspoon vanilla extract
1 Tablespoon coconut oil, melted
½ cup golden raisins
½ cup raw pecans, chopped

Instructions

1. Preheat oven to 350 degrees F. Lightly grease a mini muffin pan with coconut oil.

2. In a medium bowl combine the almond flour, flax meal, coconut flour, baking soda, salt and cinnamon.

3. In another medium bowl combine the eggs, banana, coconut sugar, maple syrup, coconut milk, almond butter and vanilla. Mix until smooth. Add the dry ingredients into the wet ones and mix well.

4. Slowly add the melted coconut oil, mix until all the lumps disappear. Add the raisins and pecans and mix well.

5. Divide the batter for 24 mini muffins. Bake for 15-20 minutes, until golden and fully set. Cool on a wire rack for 10 minutes. Store in an airtight container in the fridge.

Nutrition
One mini muffin equals: 88 calories, 6g fat, 65mg sodium, 7g carbohydrate, 1g fiber, and 3g protein

Roasted Cauliflower Steak
This is such a simple recipe and yet it yields so much satisfaction! If you love salty foods like chips or crackers, then this Cauliflower recipe may be the guilt-free snack that you’ve been searching for.

I like to slice the cauliflower into large slabs, like steaks, however be aware that not all of the pieces will stick together. That’s perfectly fine! Smaller pieces of roasted, seasoned cauliflower taste just as delicious as the larger pieces.

Enjoy these Roasted Cauliflower Steaks as a side dish for your next meal or eat it as a delicious and guilt free snack!

Courtesy of RealHealthyRecipes.com

What you need
Serves 4

1 head cauliflower, cut into ¼ inch thick slices
olive oil spray
salt and pepper
All-Purpose Seasoning

Instructions

1. Preheat oven to 375 degrees. Lightly spray a rimmed baking sheet with olive oil.

2. Slice the cauliflower into ¼ inch slices. Lightly spray each side with olive oil and sprinkle with salt, pepper and all-purpose seasoning. Lay the pieces out on the prepared baking sheet.

3. Bake in the preheated oven, flipping the pieces after 15 minutes, for a total of 30 minutes. Enjoy!

Nutrition
One serving equals 18 calories, 0g fat, 3g carbohydrate, 1g sugar, 128mg sodium, 2g fiber, and 1g protein.

20 Minute Creamy Chicken Soup
I know it can be difficult to get a healthy, homemade dinner on the table after a long, busy day of work. That’s why recipes like this one are so wonderful to have on hand – it only takes a few minutes and tastes fantastic.

By using flavorful ingredients, like roasted red bell peppers and white bean hummus, this soup tastes like you slaved over it all afternoon– but really takes less than 20 minutes to throw together. This recipe is a great way to fit some quinoa into your diet. Quinoa is a protein-packed seed that is considered a “super food”. It’s s a complete protein, containing all 9 essential amino acids, and is gluten free.

Courtesy of RealHealthyRecipes.com

What you need
Serves 5

1 cup roasted red bell peppers
3/4 cup white bean hummus
2 cups chicken stock
1/2 cup cooked quinoa
1 cup shredded rotisserie chicken
dash salt and pepper
2 Tablespoons parsley, chopped

Instructions

1. Take 1/4 cup of the roasted red peppers, slice into strips and set aside.

2. Place the remaining red peppers in a blender along with the hummus and chicken stock. Blend until smooth.

3. Transfer to a medium saucepan. Add the quinoa and chicken. Season with salt and pepper.

4. Bring to a boil.

5. Ladle the soup into bowls and garnish with the slices of red pepper and chopped parsley.

Nutrition
One serving equals 248 calories, 11g fat, 644mg sodium, 14g carbohydrate, 3g fiber, and 20g protein

Breakfast Cookies
Yes, these cookies make an acceptable, wholesome breakfast! You’ll notice that there is zero sugar added to these cookies – the sweetness comes from banana and applesauce.

Feel free to add a large scoop of vanilla protein powder to the dough, to increase the protein content of each cookie. While it does take some time to make a batch of these breakfast cookies, you’ll have instant breakfasts for days to come afterwards.

Courtesy of RealHealthyRecipes.com

What you need
Serves 20

3 ripe bananas, mashed
½ cup unsweetened applesauce
2 Tablespoons coconut oil
⅓ cup golden raisins
1 teaspoon vanilla extract
1 teaspoon apple cider vinegar
⅓ cup coconut flour
1 teaspoon ground cinnamon
1 teaspoon baking soda
¼ teaspoon sea salt
Optional, scoop of vanilla protein powder
½ cup unsweetened shredded coconut
¼ cup sliced almonds
¼ cup unsweetened, dried berries

Instructions

1. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.

2. In a food processor, combine the bananas, applesauce, coconut oil, raisins, vanilla extract and vinegar. Pulse until smooth.

3. In a medium bowl combine the coconut flour, cinnamon, baking soda, salt, and protein powder. Add to the food processor and pulse until combined. Add the coconut flakes, almonds and dried berries. Pulse briefly until just incorporated.

4. Use an ice cream scooper to place the dough 2 inches apart on the prepared baking sheet. Flatten slightly. Bake for 25-35 minutes, until golden and baked through.

5. Allow to cool for 5 minutes on the pan, then transfer to a cooling rack. Store in an airtight container in the fridge.

Nutrition
One serving equals 86 calories, 3g fat, 61mg sodium, 10g carbohydrate, 2g fiber, and 5g protein.


Healthy July Recipes

Egg White Bites
Here is a recipe for powerhouse egg white bites that will get your day started off right! These protein-filled morsels are easy to pack with you for breakfast on-the-road and last most of the week in the fridge. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need
Serves 16

8 egg whites
¼ cup nonfat cottage cheese
¼ cup nutritional yeast
¼ teaspoon sea salt
1 teaspoon coconut flour
½ cup roasted red bell pepper, chopped
¼ cup fresh spinach, chopped
2 tablespoons fresh scallions, minced

Instructions

1. Preheat the oven to 375 degrees F. Line 16 mini muffin tins with paper liners.

2. In a blender combine the egg whites, cottage cheese, nutritional yeast, sea salt and coconut flour. Blend until smooth. Stir in the remaining ingredients.

3. Evenly fill each of the 16 mini muffin tins with the egg white mixture. Bake in the pre- heated oven for 15 minutes, until set.

Nutrition
One mini muffin equals: 32 calories, 1g fat, 3g carbohydrate, 1g fiber, 64 mg sodium, 1g sugar, and 4g protein.

Salmon Power Scramble
It’s important to start your day off with a healthy serving of protein and veggies. This recipe delivers both as salmon, broccoli and egg whites combine for the perfect protein-packed breakfast. Add a side of avocado for healthy fats and a serving of fruit for a delicious start to your day.

Courtesy of RealHealthyRecipes.com

What you need
Serves 2

1 teaspoon olive oil
1 cup fresh broccoli, cut into small pieces
5 egg whites
8oz grilled or smoked salmon, separated into small pieces
dash of salt and pepper

Instructions

1. In a skillet warm the olive oil over medium heat. Add the broccoli, cover and cook for about 5 minutes until tender.

2. In a small bowl combine the egg whites, salmon, salt and pepper. Mix well. Add to the skillet.

3. Cook until egg whites are set, flipping at least once.

Nutrition
One mini muffin equals: 225 calories, 7g fat, 557mg sodium, 6.5g carbohydrate, 1g fiber, and 33g protein.

Double Chocolate Mini Brownies
Boxed brownie mixes are filled with refined sugars and grains, so make with this wholesome recipe instead. It’s always a good idea to make these brownies in a mini muffin pan since this really forces portion control. Just eat one brownie and you’ll be able to enjoy this wholesome treat guilt-free!

Also feel free to reduce the amount of honey used, or to replace the honey with stevia to taste, in order to reduce the total sugars in this dessert.

Courtesy of RealHealthyRecipes.com

What you need
Serves 24

3.5 oz dark chocolate (72% cocoa or higher)
½ cup coconut oil
1/3 cup raw honey
2 eggs
1 Tablespoon vanilla extract
¼ teaspoon almond extract
¾ cup blanched almond flour
½ tsp salt
1/2 cup mini chocolate chips

Instructions

1. Preheat oven to 350 degrees F. Grease a mini muffin pan with coconut oil.

2. In a double boiler, gently melt the chocolate, coconut oil and raw honey. Remove from heat, allow to cool, add the eggs, vanilla and almond extracts.

3. In a medium bowl combine the almond flour and salt. Add the wet ingredients and mix well. Stir in the mini chocolate chips.

4. Fill the mini muffin tins nearly to the top. Bake for 15-25 minutes until golden and set.

5. Allow the brownies to cool in the pan — if you don’t wait then they fall apart. Enjoy!

Nutrition
One mini muffin equals: 125 calories, 8g fat, 48mg sodium, 8g carbohydrate, 1g fiber, and 2g protein.

Mango Chutney Chicken Salad
This summer salad is a refreshing way to serve chicken. Tender mango chutney, creamy Greek yogurt and fresh, crunchy greens make this one tasty meal. While typically creamy dishes contain loads of fat and extra calories, this one stays healthy with the use of nonfat, plain Greek yogurt. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need
Serves 5

1 teaspoon olive oil
2 cloves garlic, minced
1 inch ginger root, minced
1 small red onion, chopped
1 small red bell pepper, chopped
2 ripe mangoes, chopped
Juice from 2 limes
1 Tablespoon curry powder
1 teaspoon ground cinnamon
Dash of nutmeg
Dash of red pepper flakes
1 ½ cups non-fat, plain Greek yogurt
1 Tablespoon Dijon mustard
Dash of salt and pepper
3 cups cooked chicken breast, chopped
4 cups salad greens

Instructions

1. In a large skillet, heat oil over medium heat. Add garlic and ginger root and sauté for a minute.

2. Add the onion and bell peppers and sauté for a few minutes.

3. Add the mango and spices. Continue to sauté for another 5 minutes, until everything has softened.

4. Turn the heat down to low, cover and simmer for another 10 minutes. Remove from heat. Chill for 20 minutes in the refrigerator.

5. Combine the yogurt, mustard, salt and pepper together in a small bowl. Place the chopped chicken in a medium sized bowl and mix in the yogurt blend.

6. Prepare each plate with a pile of greens topped with a scoop of chicken and a spoonful of chutney.

Nutrition
One serving equals 286 calories, 6 fat, 185mg sodium, 22g carbohydrates, 3g fiber, and 35g protein.

Turkey Lettuce Wraps with Quick Apple Chutney
Reducing the starchy carbs in your dinner is a proven way to stimulate weight loss. This means making changes like using lettuce leaves instead of tortillas and swapping out rice for shredded cauliflower.

Dinners like these Turkey Lettuce Wraps will help you quickly reach your fat loss goal. The shredded cauliflower, rice and onions in this recipe make an amazing substitution for grain-based pilaf. With the addition of lean, ground turkey and lettuce this comfort-food tasting meal is actually quite lean and green.

Courtesy of RealHealthyRecipes.com

What you need
Serves 6

12 large Romaine lettuce leaves

For the Cinnamon Ground Turkey Rice:

1 Tablespoon olive oil
2 carrots, shredded
1/2 yellow onion, minced
dash of sea salt
1/2 teaspoon ground cinnamon
1 lb ground, organic turkey
1 head cauliflower, shredded (To shred: cut into florets and run through a food processor with the grating attachment)
1/3 cup golden raisins
1 cup chicken broth
dash of freshly ground pepper

For the Quick Apple Chutney:

1 Tablespoon coconut oil
1/2 yellow onion, minced
2 green apples, chopped
1/4 teaspoon ground cinnamon
1 Tablespoon coconut crystals
1/2 cup apple juice or apple cider
sprinkle of sea salt

Instructions

1. For the Cinnamon Ground Turkey Rice: In a large skillet place the olive oil over medium heat. Add the carrots and onions, cook for 3 minutes, until soft. Add salt, cinnamon and ground turkey. Cook until the meat is no longer pink. Add the head of shredded cauliflower, raisins, broth and pepper. Cook for another 4 minutes, until heated through.

2. For the Quick Apple Chutney: In a medium skillet place the coconut oil over medium heat. Add the onion and apples. Cover and cook for 10 minutes. Uncover, add the cinnamon, coconut crystals, apple juice and salt. Bring to a boil, then simmer for another 4 minutes until apples are tender.

3. Assemble Your Lettuce Wraps: Spread a generous spoonful of the turkey mixture along the center of a Romaine lettuce leaf, top with a spoonful of chutney. Enjoy

Nutrition
One serving equals: 248 calories, 9g fat, 156mg sodium, 25g carbohydrate, 5g fiber, and 17g protein.


Healthy June Recipes

Easy Beef Brisket
​It’s important to enjoy whole food protein sources like this Easy Beef Brisket in your fitness meal plan. In addition to being one of the most delicious dishes you’ll ever make, you may be surprised to find it is one of the easiest.

Don’t let the lengthy cook time deter you. It’s as simple as mixing up a marinade, letting it sit overnight, and then popping it in the oven to slow cook for half of the day. Make it on the weekend and enjoy the delightful aroma as it cooks.

Courtesy of RealHealthyRecipes.com

What you need
Serves 12

1 Lemon
5 cloves Garlic
4 cups beef broth
1 cup coconut aminos
1 tablespoon liquid smoke
5 pounds beef brisket

Instructions

1. Combine all of the ingredients, except the brisket, in a bowl. Mix well.

2. Place the brisket in a large roasting pan, fat side up. Cover with the marinade. Cover the roasting pan tightly with foil. Marinate in the fridge for 24–48 hours. Let those juices do their flavorful magic!

3. Roast at 300 ̊F for 4 hours, or 40 minutes per pound. Remove the foil after 4 hours, place under the high broil for a few minutes to lightly char the top. Transfer to a cutting board and slice. Put the slices back in the juices. Serve hot. Enjoy!

Nutrition
One serving equals 310 calories, 9g fat, 321mg sodium, 4g carbohydrate, 0g fiber, and 47g protein

Favorite Sesame Salmon
​Salmon is filled with healthy omega 3 essential fatty acids, protein, and vitamin B12. This recipe is quick and tastes amazing. Serve it with a side of steamed veggies.

Courtesy of RealHealthyRecipes.com

What you need
Serves 4

1 Tablespoon sesame oil
¼ cup lemon juice
¼ cup coconut aminos (or soy sauce)
1 teaspoon ground mustard
1 teaspoon ground ginger
¼ teaspoon garlic powder
4 (6oz) salmon steaks

Instructions

1. In a large re-sealable plastic bag combine the first six ingredients; mix well.

2. Set aside 1/2 cup of marinade and refrigerate.

3. Add salmon to remaining marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade.

4. Place the salmon on a broiler pan. Broil 3-4 in. from the heat for 5 minutes. Brush with reserved marinade; turn and broil for 5 minutes or until fish flakes easily with a fork. Brush with remaining marinade.

Nutrition
One serving equals 392 calories, 19g fat, 2g carbohydrate, 1g fiber, and 38g protein

One Pan Spaghetti
​You’ll never make traditional spaghetti and meatballs again. This lightened recipe combines butternut squash noodles with tender meatballs and savory red sauce for a healthy meal that tastes downright naughty. Every family needs a reliable spaghetti and meatball recipe, and it’s a happy bonus that this one is light and lean.

Courtesy of RealHealthyRecipes.com

What you need
Serves 6

1 pound ground beef
¾ cup grain-free bread crumbs
⅓ cup Basil pesto
1 teaspoon sea salt
¼ teaspoon black pepper
2 tablespoons fresh basil, chopped
6 cups Butternut squash noodles
1 (24 ounce) jar of marinara sauce

Instructions

1. Preheat the oven to 425 degrees F and adjust an oven rack to the middle position. Spray a 13×9-inch baking dish with olive oil.

2. Use your hands to combine the beef, bread crumbs, pesto, sea salt and black pepper. Roll the mixture into about fifteen 1-inch meatballs. Place the meatballs in the prepared pan and bake in the preheated oven for 15 minutes. Remove the meatballs, setting aside on a plan, and drain off any liquids from the pan.

3. Spread the noodles in the pan. Pour the marinara sauce over the noodles and toss gently with tongs to coat. Add the meatballs back to the pan, gently nestling throughout the noodles. Cover the pan tightly with aluminum foil and bake for 7 minutes. Remove the foil and bake uncovered for another 3-5 minutes.

4. Remove the pan from oven. Toss to coat the noodles and meatballs with the sauce. Season generously with sea salt and black pepper and garnish with fresh basil.

Nutrition
One serving equals 289 calories, 10g fat, 23g carbohydrate, 4g fiber, and 26g protein

Beet and Grapefruit Salad
​How often does your dinner mostly consist of fresh, vibrant produce? The nutrients and fiber found in greens and veggies are vital and delicious! Give this salad a try and add some sliced, grilled chicken breast for added protein. Hopefully this recipe will inspire you to include more veggies and greens in every meal!

Courtesy of RealHealthyRecipes.com

What you need
Serves 6

3 red beets
3 yellow beets
3 grapefruits
3 mandarin oranges
2 tablespoons olive oil
⅛ teaspoon Liquid Stevia
2 tablespoons apple cider vinegar
1 teaspoon sea salt
¼ teaspoon black pepper
6 cups Baby Arugula, fresh
¼ cup pistachios, chopped

Instructions

1. Preheat oven to 350 degrees F. Trim the beets, wash and place in an 8×8 casserole pan with ¼ cup of water. Cover with aluminum foil and bake for an hour, until tender. Remove from the oven, uncover and cool completely. Peel the beets and slice into wedges.

2. Cut the ends off the grapefruits, and slice off the peel and the white pith. Remove cut into segments and peel the membrane off each slice. Reserve ¼ cup of grapefruit juice.

3. Whisk together the olive oil, stevia, vinegar, sea salt, black pepper and reserved grapefruit juice. Toss the dressing with the beets and grapefruit wedges.

4. Arrange the arugula on a platter. Top with the beet and grapefruit mixture and sprinkle with pistachios.

Nutrition
One serving equals 142 calories, 6g fat, 15g carbohydrate, 4g fiber, and 2g protein


Healthy May Recipes

Savory Greek Waffles
Here’s a fun way to eat your eggs – cooked in a waffle maker! In this recipe the subtle flavors of Greek omelet are served up in a convenient waffle shape – complete with Kalamata olives, feta cheese, roasted red bell peppers, chicken sausage and broccoli. This is the perfect recipe to enjoy for brunch or to make on the weekend and portion out for a week of quick on-the-go breakfasts to grab and enjoy on your way to work.

Courtesy of RealHealthyRecipes.com

What you need
Serves 4

Olive oil spray
6 eggs
¼ cup milk
¼ cup feta cheese, crumbled
½ cup roasted red bell pepper, thinly sliced
¼ cup Kalamata olives, seeded and chopped
½ cup fresh broccoli, chopped
¼ teaspoon sea salt
¼ teaspoon black pepper
2 links chicken sausage, chopped

Instructions

1. Preheat your waffle griddle on medium-low heat. Spray generously with olive oil.

2. In a large bowl combine the eggs, milk, feta, bell pepper, olives, broccoli, sea salt, black pepper and chicken sausage. Mix well until fully combined.

3. Transfer ½ cup of the omelet batter into the waffle iron, close, and cook until golden and cooked through. Transfer to a plate and continue cooking the remaining batter in ½ cup scoops. Enjoy!

Nutrition
One serving equals 279 calories, 18g fat, 6g carbohydrate, 1g fiber, and 18g protein.

Summer Salad with Chicken, Arugula and Mango
Here’s an exciting salad that takes the concept of chicken and veggies to a whole new level! There is so much going on in the flavor department like sweet mango, savory chicken, tender asparagus, tangy arugula, and creamy goat cheese. The herb marinade for the chicken is a total winner – don’t be surprised to find yourself using it often!

Courtesy of RealHealthyRecipes.com

What you need
Serves 4

For the Herb marinade:

Juice from 1 lemon
1 teaspoon olive oil
1 teaspoon salt
1 teaspoon dried basil
1 teaspoon crushed rosemary
1/2 teaspoon garlic powder
1/2 teaspoon sweet paprika
1/2 teaspoon black pepper
1/2 teaspoon dried thyme
1/4 teaspoon celery seeds
1/4 teaspoon dried parsley
1/8 teaspoon ground cumin

For the Salad:

1 lb skinless, boneless, thin chicken breasts
1 bunch asparagus, ends trimmed and cut into 1 inch pieces
8 cups organic arugula
2 small organic mangoes, peeled and sliced
6 oz crumbled goat cheese

Instructions

1. Combine the herb marinade ingredients in a small bowl. Place 1 Tablespoon of the marinade in a large Ziploc bag with the asparagus pieces, and the rest in another large Ziploc bag with the chicken breasts. Make sure the chicken and asparagus are fully coated with the marinade, and then place in the refrigerator for an hour.

2. Heat a grill pan and another medium pan. Place the chicken breasts on the grill pan, and cook 4 minutes each side, until there is no longer any pink in the middle. Sauté the asparagus in the medium pan, stirring often while the chicken cooks. Remove both pans from heat.

3. Once the chicken has cooled, slice each breast into even strips.

4. In a large bowl combine the arugula, mango slices and crumbled goat cheese. Add the cooked asparagus and the chicken. Mix and serve.

Nutrition
One serving equals 332 calories, 13g fat, 740mg sodium, 16g carbohydrate, 4g fiber, and 34g protein

Wine Poached Chicken Salad
Here’s a delicious new take on chicken salad. The chicken is poached in white wine to be tender and flavorful. Find fresh greens and an assortment of colorful veggies to add to your salad, don’t limit yourself to the ingredients listed below.

Something magical happens when you poach chicken in wine and the serve it over a bed of vibrant produce…try it and see!

Courtesy of RealHealthyRecipes.com

What you need
Serves 6

For the Wine-Poached Chicken

2 quarts low sodium chicken broth
4 cups white wine
2 yellow onions, halved
4 cloves Garlic, smashed
3 sprigs fresh thyme
3 boneless, skinless chicken breasts

For the Pomegranate Mixed Greens Salad

6 cups Mixed Greens
½ cup pomegranate seeds (arils)
3 tablespoons roasted, salted pepitas
½ cup jicama, peeled and chopped
2 avocados, pitted, peeled and chopped
Classic Balsamic Dressing

Instructions

1. Place the broth, wine, onions, garlic and thyme in a large pot over medium heat. Bring the mixture to a boil, then gently add the chicken breasts one at a time. The chicken should be fully covered by the liquid, add more broth if needed. Return to a boil.

2. Once the liquid boils, turn off the heat and cover the pot. Allow the chicken to poach for 30 minutes, then use a slotted spoon to remove the chicken and onions from the liquid. Once cool enough to handle, shred the chicken and slice the onions. Combine the chicken and onion in a bowl and generously season with freshly cracked sea salt and black pepper.

3. On each salad plate arrange a bed of mixed greens and top with pomegranate seeds, pepitas, jicama, avocado and a scoop of the chicken. Drizzle with Classic Balsamic Dressing and serve immediately. The chicken will keep up to 3 days in the fridge. Enjoy!

Nutrition
One serving equals 394 calories, 18g fat, 143mg sodium, 12g carbohydrate, 5g fiber, 4g sugar, and 44g protein

Quick & Creamy Chicken Soup
By using flavorful ingredients, like roasted red bell peppers and white bean hummus, this soup tastes like you slaved over it all afternoon– but really takes less than 20 minutes to throw together. This recipe is a great way to fit some quinoa into your diet. Quinoa is a protein-packed seed that is considered a “super food”. It’s s a complete protein, containing all 9 essential amino acids, and is gluten free.

Courtesy of RealHealthyRecipes.com

What you need
Serves 5

1 cup roasted red bell peppers
3/4 cup white bean hummus
2 cups chicken stock
1/2 cup cooked quinoa
1 cup shredded rotisserie chicken
dash salt and pepper
2 Tablespoons parsley, chopped

Instructions

1. Take 1/4 cup of the roasted red peppers, slice into strips and set aside.

2. Place the remaining red peppers in a blender along with the hummus and chicken stock. Blend until smooth.

3. Transfer to a medium saucepan. Add the quinoa and chicken. Season with salt and pepper.

4. Bring to a boil.

5. Ladle the soup into bowls and garnish with the slices of red pepper and chopped parsley.

Nutrition
One serving equals 248 calories, 11g fat, 644mg sodium, 14g carbohydrate, 3g fiber, and 20g protein


Healthy April Recipes

Slow Cooker Turkey and Kale Soup
A warm bowl of soup like this is a fantastic way to eat a low calorie, high protein dinner.

There’s bone broth that’s rich in soothing, immune system supporting minerals. There’s fresh kale with magical healing properties. There’s tender meat for usable protein. There’s quinoa with wholesome complex carbs. And it’s finished off with fresh lemon juice for a shot of vitamin C.

Paired with a green salad, this meal is light, full of fiber and will help you towards your best body yet!

Courtesy of RealHealthyRecipes.com

What you need
Serves 16

2 tablespoons olive oil
3 pounds bone-in breast, turkey or chicken, skin removed
1 tablespoon garlic, chopped
1 yellow onion, chopped
3 celery stalks, chopped
2 parsnips, chopped
3 carrots, chopped
1 tablespoon fresh thyme
1 teaspoon sea salt
½ teaspoon black pepper
8 cups bone broth
1 cup uncooked quinoa
3 cups lacinato kale, chopped
2 lemons, juiced
¼ cup fresh parsley, chopped

Instructions

1. Place 1 tablespoon of the olive oil in a large nonstick skillet over medium-high heat. Add turkey breast; cook until well browned on all sides, about 3 minutes per side. Transfer to slow cooker.

2. Add the remaining olive oil to the skillet and return to high heat. Add the garlic, onion, celery, parsnips, carrots, thyme, salt, and pepper. Cook, stirring occasionally until golden, about 8 minutes.

3. Transfer the cooked veggies to the slow cooker and stir in the broth. Cover and cook on low for 4 hours.

4. Transfer the turkey breast from the slow cooker to a plate, remove the meat from the bones and shred. Return the meat to the slow cooker and stir in the quinoa and kale. Cover and cook on low for an hour, until the quinoa is tender.

5. Generously season with salt and pepper to taste. Stir in lemon juice and garnish with fresh parsley. Enjoy!

Nutrition
One serving equals 305 calories, 6g fat, 18g carbohydrate, 952mg sodium, 4g fiber, and 47g protein.

Mediterranean Turkey Roulade
A roulade is a dish that’s been rolled with a filling, and in this case we are rolling turkey breast and filling it with a spinach and garbanzo bean mixture. Super healthy, super tasty and super impressive!

Serve this Mediterranean Turkey Roulade up with roasted veggies and salad for a lovely meal. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need
Serves 6

For The Sauce
3 roma tomatoes, chopped
¾ cup pimento-stuffed green olives, chopped
1 fennel bulb, halved and sliced
2 tablespoons fresh garlic, minced
1 tablespoon capers
1 tablespoon lemon zest
1 tablespoon fresh oregano, minced
black pepper, to taste

For the Stuffing
2 cups frozen spinach, chopped
2 teaspoons lemon zest
½ teaspoon red pepper flakes
sea salt and black pepper
1 can (15 oz) garbanzo beans, drained and rinsed, roughly chopped
1 egg, beaten
1 tablespoon fresh oregano, minced

For the Turkey
5 pounds boneless turkey breast, butterflied and flattened

For the Basting Ingredients
¼ cup lemon juice
2 tablespoons olive oil
1 teaspoon lemon zest
1 teaspoon dried rosemary, crushed

Instructions

1. Preheat the oven to 425 degrees F. Lightly grease a 9”x13” casserole pan with olive oil.

2. For the Sauce: In a medium bowl, combine the sauce ingredients together. Spread over the bottom of the prepared casserole pan.

3. For the Stuffing: In a medium sized skillet, sauté the spinach, lemon zest and red pepper flakes for 3 minutes. Use a paper towel to squeeze out any remaining liquid. Transfer to a bowl and mix in the remaining stuffing ingredients.

4. For the Turkey: Lay the turkey breast flat and season with salt and pepper. Spread the stuffing in an even layer, then tightly roll the turkey. Tie the roll with kitchen twine, spaced about every 4 inches. Place the roulade in the casserole pan, on top of the sauce.

5. For the Basting Vinaigrette: In a small bowl whisk the vinaigrette ingredients together.

6. Roast the roulade in the preheated oven for 45 minutes, basting with vinaigrette every 10 minutes. The turkey is done with an instant read thermometer inserted into the center registers at 165 degrees F.

7. Let the roulade rest for 10 minutes, then slice and serve with the sauce. Enjoy!

Nutrition
One serving equals 374 calories, 12g fat, 19g carbohydrate, 976mg sodium, 5g fiber, and 51g protein.

Beef Ragu and Zucchini Noodles
Yes, it is possible to enjoy Spaghetti night while living a fit and lean lifestyle. This is accomplished with noodles made from fresh zucchini and a sauce that is simply made and packed with protein. Feel free to sub in ground beef for the minced beef if desired.

Courtesy of RealHealthyRecipes.com

What you need
Serves 6

2 lbs minced, grass-fed beef
2 Tablespoons tomato paste
8 oz can of tomato sauce
1 Tablespoon chili sauce
1 cup cherry tomatoes, halved
½ teaspoon sea salt
4 zucchini
¼ cup fresh parsley

Instructions

1. In a large skillet, brown the beef over medium-high heat. Drain the skillet and turn down to medium heat.

2. Add in the tomato paste, tomato sauce, chili, cherry tomatoes and sea salt. Mix to combine. Sauté until the cherry tomatoes are soft, about 5 minutes.

3. Peel the green skins from the zucchini, the run through a spiral slicer to create long, thin spaghetti noodles.

4. Plate a handful of zucchini noodles topped with the beef sauce and a sprinkle of parsley.

Nutrition
One serving equals 255 calories, 7g fat, 9g carbohydrate, 2g fiber, and 33g protein.

Chicken Spaghetti Skillet
Here’s a skillet dinner recipe that combines spaghetti squash and marinara with tender chicken breast. It feels like you’re enjoying a traditional spaghetti dinner, but you’re really eating veggies and protein. It’s comforting and craveable without any guilt. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need
Serves 4

1 spaghetti Squash
1 teaspoon olive oil
1 tablespoon garlic, minced
1 yellow onion, chopped
3 zucchini, chopped
2 teaspoons Italian seasoning
1 (25 oz) jar marinara sauce
2 cups roasted, chopped chicken breast
¼ cup fresh basil, chopped

Instructions

1. Preheat the oven to 450 degrees F. Line a baking sheet with foil.

2. Cut the spaghetti squash in half, lengthwise, and scrape out and discard the seeds. Spray the cut side with olive oil. Sprinkle with salt and pepper. Place the cut side down on the foil lined baking sheet and place in the preheated oven for 45 minutes, or until tender. Once cooled, scoop the tender noodles out of the skins and set aside in a bowl.

3. Meanwhile, place a large skillet over medium-high heat. Add the olive oil, garlic and onion. Sauté for 5 minutes, until the onion is tender.

4. Add the chopped zucchini and Italian seasoning and continue to cook for another 3 minutes, until the zucchini is tender.

5. Add the marinara sauce, roasted chicken and tender spaghetti squash. Mix well and cook until for 4 minutes.

6. Remove from heat and garnish with basil. Serve and enjoy!

Nutrition
One serving equals 371 calories, 12g fat, 34g carbohydrate, 7g fiber, and 27g protein.

Mediterranean Salad with Arugula and Quinoa
Here’s a salad recipe that serves as an entire meal. It’s filled with fresh ingredients that increase your fiber count for the day. The simple dressing tastes fantastic. Add a grilled chicken breast to increase the protein in the dish and enjoy leftover for lunch the next day. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need
Serves 8

For the Dressing:

2 tablespoons red wine vinegar
1 teaspoon garlic, minced
½ teaspoon Dried Oregano
½ teaspoon sea salt
¼ teaspoon black pepper
¼ cup olive oil
1 Tablespoon lemon juice

For the Salad:

8 cups Baby Arugula
1 cup cooked quinoa
1 can (15 oz.) chickpeas, drained and rinsed
1 heirloom tomato, finely chopped
½ cup celery, minced
¼ cup fresh scallions, thinly sliced
¼ cup fresh basil, thinly sliced

Instructions

1. Combine the dressing ingredients in a jar. Close the lid and shake until fully combined.

2. Combine the salad ingredients in a large salad bowl. Toss with the dressing and serve immediately. Enjoy!

Nutrition
One serving equals 196 calories, 8g fat, 25g carbohydrate, 262mg sodium, 1g sugar, 4g fiber, and 7g protein.


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Healthy March Recipes

Taste of Italy Slow Cooker Chicken
​Slow cooker recipes like this one are fantastic for two reasons. First, it’s a nearly effortless meal. Throw everything into the slow cooker in the morning, and then come home to a hot meal in the evening. Isn’t that pretty much like having a personal chef?

Second, there’s a lot of flexibility in the ingredients you can use in a recipe like this. Don’t have butternut squash? Use pretty much any other type of winter squash or even sweet potato. Don’t have chicken thighs? Sub in beef or pork. No onions but have a bunch of bell peppers? Chop ’em up and throw ’em in!

Planning ahead by making dinner in the slow cooker is a fantastic way to stay on track with your healthy eating plan.

Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

  • 1 (28 oz) can whole tomatoes, undrained
  • ½ cup kalamata olives, pitted and sliced
  • ¼ cup dry white wine
  • 1 tablespoon Italian seasoning blend
  • 1 teaspoon black pepper
  • ½ teaspoon sea salt
  • 1 teaspoon dried basil
  • 2 pounds boneless, skinless chicken thighs
  • ¼ cup tomato paste
  • 3 cups Butternut Squash, peeled, seeded and cubed
  • ¼ cup fresh parsley, chopped

Instructions

  1. Combine all of the ingredients except the parsley and naan in a slow cooker and stir to combine. Cover and cook on low for 6 hours, until the chicken is tender and cooked through. Sprinkle with fresh parsley and serve hot. Enjoy!

Nutritional Analysis

One serving equals: 315 calories, 11g fat, 695mg sodium, 7g sugar, 22g carbohydrate, 5g fiber, and 33g protein

 

Slow Cooker Chicken Tacos
​Slow cooker recipes like this one are fantastic for two reasons. First, it’s a nearly effortless meal. Throw everything into the slow cooker in the morning, and then come home to a hot meal in the evening. Isn’t that pretty much like having a personal chef?

Second, there’s a lot of flexibility in the ingredients you can use in a recipe like this. Don’t have butternut squash? Use pretty much any other type of winter squash or even sweet potato. Don’t have chicken thighs? Sub in beef or pork. No onions but have a bunch of bell peppers? Chop ’em up and throw ’em in!

Planning ahead by making dinner in the slow cooker is a fantastic way to stay on track with your healthy eating plan.

Courtesy of RealHealthyRecipes.com

What you need
Serves 8

2 lbs boneless, skinless chicken thighs
3 bell peppers (any color), thinly sliced
1 yellow onion, thinly sliced
1 (4oz) can green chiles, chopped (I use mild!)
1 (14oz) can diced tomatoes
1 (16oz) jar green salsa
4 cloves garlic, minced
¼ cup cilantro, chopped plus more for garnish
1 Tablespoon ground cumin
1 Tablespoon chili powder
1 Tablespoon fajita seasoning
2 teaspoon sea salt
½ teaspoon black pepper
Large lettuce leaves
Avocado, sliced

Instructions

1. Combine all of the ingredients, except the lettuce leaves and avocado, in a slow cooker. Cover and cook on low for 5 hours.

2. Remove the chicken thighs, shred with a fork, and mix back in. Serve, using a slotted spoon, on the lettuce leaves. Garnish with sliced avocado, chopped cilantro and a sprinkle of fajita seasoning. Enjoy!

Nutrition
One serving equals 202 calories, 6g fat, 589mg sodium, 14g carbohydrate, 5g fiber, and 20g protein

Comfort Soup with Sausage and Cabbage
Homemade soup is a wonderful way to enjoy healthy, quick meals at home. This recipe for Sausage and Cabbage Comfort Soup is packed with wholesome fiber from fresh vegetables and protein from sausage.

Make a big pot on the weekend and then reheat bowls throughout the week for fast, nutritious meals that will keep you on track with your fitness goals.

Courtesy of RealHealthyRecipes.com

What you need

Serves 20

1 ½ pounds mild Italian sausage, loose
1 large yellow onion, halved and thinly sliced
2 teaspoons garlic, chopped
4 medium carrots, peeled and sliced into ¼” rounds
1 head green cabbage, core removed and shredded
3 large tomatoes, diced
2 teaspoons sea salt (plus more as needed)
fresh ground black pepper (about 5 cracks)
1 teaspoon ground sweet paprika

Instructions

1. Brown the sausage at the bottom of a large soup pot over medium high heat, breaking it into small pieces as it browns. Remove the cooked sausage from the pot and set aside in a bowl, leaving the oil from the sausage in the pot.

2. Add the onions, garlic and carrots to the pot with the hot oil. Continue to cook over medium high heat, stirring often as the veggies become tender, about 5 minutes. Add the cabbage and tomatoes, and continue to cook, stirring often, for 5 minutes. Mix in the remaining ingredients and bring the soup to a low simmer for 20 minutes.

3. Add more salt and pepper to taste and serve hot. Enjoy!

Nutrition
One serving equals 116 calories, 7g fat, 7g carbohydrate, 2g fiber, and 6g protein

 

Simple Tuna Salad
Here’s a simple and light version of tuna salad. It cuts out high-calorie mayonnaise and adds some chopped fruit and vegetables to really liven it up. This is a great recipe to enjoy as you journey towards your fitness goal.

Courtesy of RealHealthyRecipes.com

What you need
Serves 4

1 green apple, chopped
2 green onions, tops only, chopped
¼ cup fresh parsley, chopped
2 cans albacore tuna, in drained
1 Tablespoon Dijon mustard
¼ cup coconut oil, melted
¼ cup red grapes, halved
sea salt and pepper to taste

Instructions

1. Mix all of the ingredients in a large bowl and serve immediately. I like to serve this salad in large butter lettuce leaves or scooped onto avocado halves. Enjoy!

Nutrition
One serving equals 314 calories, 15g fat, 12g carbohydrate, 183mg sodium, 2g fiber, and 33g protein.


Healthy February Recipes

Teriyaki Meatballs
Teriyaki is traditionally a sweet sauce that is made with refined sugars or corn syrup, sneaky ingredients that contribute to obesity and disease. It has a very pleasing flavor, with a wonderful balance of savory and sweet, and so it’s easy to consume a surprising amount of sugar grams when enjoying a meal flavored with teriyaki.

In this recipe we are making a healthier, low sugar version of teriyaki.

If you are a lover of teriyaki then these subtly sweet meatballs are right up your alley! The recipe calls for a small amount of honey, however, feel free to use liquid stevia rather than the honey if you are looking for an extremely low sugar dish. For most of us, this small amount of healthful, raw honey is perfectly A-OK and beneficial.

Serve these tasty meatballs up as an appetizer or serve over arugula or spaghetti squash for a small, fitness-minded meal. Enjoy!

Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

  • 1 tablespoon garlic, minced
  • 2 tablespoons ginger, minced
  • ¼ cup scallions, minced, plus more for garnish
  • 1 pound ground beef
  • 1 teaspoon sea salt
  • 1 tablespoon toasted sesame oil
  • 3 tablespoons coconut aminos
  • 1 tablespoon raw honey
  • 1 tablespoon white wine vinegar
  • ½ teaspoon arrowroot starch
  • 3 tablespoons water
  • 1 tablespoon sesame seeds

Instructions

  1. Combine the garlic, ginger and scallions in a food processor. Pulse until well combined and finely minced.
  2. Transfer the garlic mixture to a large bowl and add the ground beef and sea salt. Use your hands to mix until well combined. Form the mixture into 20 meatballs, about an inch in diameter.
  3. Place a large skillet over medium-high heat and add the sesame oil. Add the meatballs and cook, shaking often, until browned on all sides and cooked through. Remove the meatballs and set aside on a plate.
  4. Add the coconut aminos, honey and vinegar to the skillet. In a small bowl whisk the arrowroot starch and water together until fully dissolved. Add to the skillet, mix and simmer until the mixture has thickened, about 2 minutes. Return the meatballs to the skillet and cover in the sauce. Serve immediately, garnish with scallions and sesame seeds.

Nutritional Analysis

One serving equals: 319 calories, 6g fat, 12g carbohydrate, 7g sugar, 451mg sodium, 4g fiber, and 56g protein.

Salmon and Lentil Packets
Here’s a recipe for all of you who tell me that you don’t know how to cook. With this simple technique of folding ingredients in a parchment paper packet and baking it in the oven, anyone can make this delicious, nutritious, fitness meal.

This recipe combines tender salmon fillets with fresh kale, savory lentils, tangy cherry tomatoes in a refreshing cilantro dressing. It’s refreshingly delicious, especially considering how healthy all of the ingredients are. Give it a try and let me know what you think…

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

  • 1 tablespoon olive oil
  • 2 tablespoons dry sherry (or white grape juice)
  • 1 teaspoon ground cumin
  • 1 teaspoon sweet paprika
  • ½ cup fresh cilantro
  • 1 lemon, tested and juiced
  • 1 teaspoon garlic, minced
  • 4 (6 oz) salmon fillets
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • 8 ounces cooked lentils
  • 4 cups kale, steamed and chopped
  • 20 cherry tomatoes (various colors, halved)

Instructions

  1. Preheat the oven to 400 degrees F.
  2. In a blender combine the olive oil, wine, cumin, paprika, cilantro, lemon juice, lemon zest and garlic.
  3. Season the salmon fillets with ½ teaspoon sea salt and ¼ teaspoon black pepper.
  4. Cut four 12-by-16-inch pieces of parchment paper and fold each in half. Open the parchment paper and arrange ¼ of the lentils and of the chopped kale in the center of the top half of each parchment. Top with a salmon fillet, 10 tomato halves and ¼ of the cilantro dressing.
  5. Fold the bottom half of the parchment paper over the salmon and veggies. Start folding and crimping the parchment paper ends together from one end all the way around to the other end, creating a sealed envelope. Fold the end under the packet. The packet should be fully encased, with no breaks in the parchment paper for steam to escape – we need that steam as part of the cooking process! Place the packets on a pan.
  6. Bake the salmon packets for 25 minutes and remove from the oven. Serve the packets on plates, tearing them open just before serving. If desired, garnish with fresh cilantro, lemon zest and more cherry tomatoes. Enjoy!

Nutritional Analysis

One serving equals: 535 calories, 26g fat, 25g carbohydrate, 5g sugar, 389mg sodium, 7g fiber, and 46g protein.

Rainbow Roasted Veggies
Eating plenty of fresh vegetables is an excellent, healthy choice. The fiber, vitamins, minerals and antioxidants contained within will do wonders for your energy levels and overall health.Here’s a simple recipe for roasting vegetables that’s a wonderful side dish for dinner. Use whatever vegetables you have on hand, or seek out the full spectrum of colors for a natural vitamin boost.

Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

  • 2 red bell peppers, seeded and cut into ½ inch strips
  • 2 orange beets, peeled and cubed
  • 16 Pattypan squashes
  • 6 mini green zucchini
  • 1 purple onion, cut into wedges
  • 2 tablespoons olive oil
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper

Instructions

  1. Preheat the oven to 400 degrees F and lightly grease a rimmed baking sheet with olive oil.
  2. Arrange the veggies on the prepared pan in the order of the rainbow: Red, Orange, Yellow, Green, Blue/Purple. Drizzle the olive oil over the veggies and sprinkle with the salt and pepper.
  3. Roast in the preheated oven for 20 minutes until browned and tender.

Nutritional Analysis

One serving equals: 130 calories, 5g fat, 20g carbohydrate, 13g sugar, 189mg sodium, 6g fiber, and 5g protein.

Green Bean, Egg and Quinoa Salad
Here’s a tasty way to eat your green beans – tossed with quinoa, sliced plum and topped with hard boiled egg. This type of salad, where the base is a steamed vegetable and protein is added on top, makes a phenomenally fit meal that will help get you to your fitness goals faster than ever. Enjoy!

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

  • 1 cup cooked red quinoa
  • 2 cups green beans, steamed and cut into 1 inch pieces
  • 1 ripe plum, thinly sliced
  • 2 hard-boiled eggs, sliced
  • 2 teaspoons sesame oil
  • 2 Tablespoons fresh lime juice
  • ½ teaspoon sea salt
  • ground black pepper

Instructions

  1. Combine the quinoa, beans, plum and egg in a large bowl.
  2. Drizzle with the sesame oil, lime juice, salt and pepper. Mix well and enjoy!

Nutritional Analysis

One serving equals: 225 calories, 7g fat, 270mg sodium, 31g carbohydrate, 5g fiber, and 10g protein.


Healthy January Recipe

Honey Mustard Salmon & Kale

Here’s a new fitness dinner to add into your meal rotation. It’s quick and easy enough to make on a busy weeknight, and leftovers are wonderful packed for small meals the next day.

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

  • ¼ cup grainy Dijon mustard
  • 1 tablespoon raw honey
  • 1 bunch curly kale, stemmed and chopped
  • 2 shallots, chopped
  • 1 tablespoon sesame oil
  • 4 salmon fillets

Instructions

  1. Preheat the oven to 400 F. Combine the mustard and honey in small bowl.
  2. Salt and pepper the salmon and spread the tops with mustard mixture.
  3. In baking pan mix the kale and shallots with sesame oil, salt and pepper. Top with the fillets and roast for 15-20 minutes, until flaky. Drizzle with lemon juice.

Nutritional Analysis

One serving equals: 208 calories, 6g fat, 8g carbohydrate, 4g sugar, 212mg sodium, 2g fiber, and 20g protein

BBQ Chicken En Papillote

This quick and easy recipe combines chicken, sweet potato, butter beans, green beans and tangy BBQ sauce. It’s simple, the meat turns out tender, and there’s virtually no clean up!

Be sure to slice the sweet potato very thin, as you want it to be tender at the end of the 30-minute baking time. This is also why we are using thin sliced chicken breast, in order to make sure that the meat is cook through.

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

  • 2 shallots, thinly sliced into half moons
  • 1 sweet potato, peeled and thinly sliced into half moons
  • 1 cup green beans, trimmed and cut into 1 inch pieces
  • 1 (16 ounce) can butter beans
  • ½ cup natural BBQ sauce (avoid ones with added sugars)
  • 4 chicken breast, thin sliced
  • 2 tablespoons fresh chives, minced

Instructions

  1. Preheat the oven to 400º F.
  2. In a large bowl toss the shallots, sweet potatoes, green beans and butter beans with half of the BBQ sauce. Rub the remaining sauce over the chicken breasts.
  3. Cut four 12-by-16-inch pieces of parchment paper and fold each in half. Open the parchment paper and arrange ¼ of the sweet potato and green beans and a chicken breast in the center of the top half of each parchment. Generously season with salt and pepper. Top with a sprinkle of chives.
  4. Fold the bottom half of the parchment paper over the chicken and veggies. Start folding and crimping the parchment paper ends together from one end all the way around to the other end, creating a sealed envelope. Fold the end under the packet. The packet should be fully encased, with no breaks in the parchment paper for steam to escape – we need that steam as part of the cooking process! Place the packets on a pan.
  5. Bake the chicken and veggie packets for 30 minutes and remove from the oven. Serve the packets on plates, tearing them open just before serving. Enjoy!

Nutritional Analysis

One serving equals: 268 calories, 4g fat, 22g carbohydrate, 3g sugar, 625mg sodium, 5g fiber, and 35g protein

Simple Roasted Vegetables

Vegetables are an important part of a healthy, balanced diet. You won’t find a recipe that as simple and delicious as this one for roasted vegetables. It’s a classic!I like to leave the root veggies undisturbed when adding the green beans, so that they have one really nicely charred side to them at the end of the cook time. The onions become mouthwateringly tender.

Feel free to use other veggies, such as sweet potato, beets, cauliflower, or bell peppers.

Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

  • 3 parsnips, peeled and cut into large chunks
  • 8 large carrots, peeled and cut into large chunks
  • 1 red onion, cut into thick wedges
  • 1 tablespoon olive oil
  • sea salt and black pepper
  • ½ pound green beans, trimmed

Instructions

  1. Preheat the oven to 425 degrees F. Lightly grease a rimmed baking sheet with olive oil.
  2. In a large bowl, toss the parsnips, carrots and onion with the olive oil and generously season with salt and pepper. Arrange on the prepared baking sheet in a single layer. Roast in the preheated oven for 30 minutes.
  3. After 30 minutes, add the green beans on top of the roasting veggies and place back in the oven for an additional 15 minutes. Mix the veggies together and serve. Enjoy!

Nutritional Analysis

One serving equals: 95 calories, 3g fat, 18g carbohydrate, 7g sugar, 138mg sodium, 5g fiber, and 2g protein

Faux Fried Chicken Apple Skillet

Is there anything better than single skillet dinners? I wish every meal only required a single pot, pan or skillet! That would sure save us some clean up time. This recipe, for Skillet Fried Chicken with Apple, is everything that a comforting, cold weather dinner should be. The chicken is lightly coated in coconut flour, giving it the feel of fried chicken without the extra fat, calories and guilt. Apple cider and fresh apples along with fresh sage bring seasonal flavors and close-your-eyes worthy taste.

Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

  • 2 pounds chicken tenders
  • sea salt and black pepper
  • ¼ cup coconut flour
  • 3 tablespoons coconut oil, divided
  • 1 yellow onion, chopped
  • 1 tablespoon garlic, minced
  • ¾ cup broth (chicken or bone)
  • ¾ cup Apple Cider
  • 2 apples, seeded and diced
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon fresh sage leaves, minced (use the smallest leaves intact as garnish)

Instructions

  1. Season the chicken tenders on both sides with salt and pepper. Set 1 Tablespoon of the coconut flour aside, and dredge the chicken through the remaining coconut flour, shaking off the excess.
  2. In a 12-inch skillet place 2 Tablespoons of the coconut oil over medium-high heat. Add the chicken and cook until browned, about 7 minutes per side. Transfer the chicken to a plate and tent with foil.
  3. Add the remaining 1 Tablespoon of coconut oil to the same skillet over medium-high heat. Add the onions and garlic; cook for 5 minutes. Stir in the remaining 1 Tablespoon of coconut flour and cook for another 2 minutes.
  4. Deglaze the skillet with the broth and cider and bring to a boil. Reduce the heat to medium and simmer until it thickens, about 5 minutes.
  5. Add the apples, vinegar and sage. Season to taste with salt and pepper. Simmer until the apples soften, about 5 minutes. Add the chicken back to the skillet, and cover with the sauce. Garnish with fresh sage leaves. Enjoy!

Nutritional Analysis

One serving equals: 216 calories, 12g fat, 21g carbohydrate, 12g sugar, 265mg sodium, 3g fiber, and 29g protein

Ground Turkey Spaghetti Sauce

Making a big pot of rustic spaghetti sauce is one of the most gratifying things you can do as a home cook. The welcoming aroma rising from the pot makes coming home a heartwarming experience.

To make this Ground Turkey Spaghetti Sauce as good-for-you as it is good-smelling, I’ve packed it with ground turkey, loads of chopped veggies and mouthwatering Italian flavors.

Serve it up over veggie noodles or braised cabbage for a fitness meal at its finest!

Courtesy of RealHealthyRecipes.com

Servings: 16

Here’s what you need

  • 1 tablespoon olive oil
  • 2 tablespoons garlic, minced
  • 1 yellow onion, minced
  • 1 Fennel Bulb, minced
  • 3 zucchini, diced
  • 2 pounds Lean Ground Turkey
  • 1 (28 oz) can crushed tomatoes
  • 2 (6 oz) cans tomato paste
  • 2 (8 oz) cans tomato sauce
  • 1 cup water
  • 1 tablespoon coconut palm sugar
  • 1 teaspoon dried basil
  • 2 teaspoons Italian seasoning blend
  • ½ teaspoon sea salt
  • ¼ teaspoon ground black pepper

Instructions

  1. Place an extra-large nonstick skillet or medium saucepan over medium heat. Add the olive oil and warm for 3 minutes. Add the garlic, onion and fennel bulb. Sauté, mixing often, for 5 minutes, until the onion is tender. Add the zucchini and continue to cook for 5 minutes.
  2. Add the ground turkey and cook, stirring and breaking the turkey apart with your spoon or spatula, until all the pink is gone. Drain the pan, then return to medium heat.
  3. Add the crushed tomato, tomato paste, and tomato sauce to the pan and mix until well combined. Add the water, coconut sugar, basil, Italian seasoning, salt and pepper. Decrease the heat to low and simmer for 20 minutes. Season with additional salt and pepper as needed.
  4. Serve this hearty sauce warm over braised cabbage, veggie noodles, baked sweet potato or whatever else your heart desires. Enjoy!

Nutritional Analysis

One serving equals: 319 calories, 6g fat, 12g carbohydrate, 7g sugar, 451mg sodium, 4g fiber, and 56g protein


Healthy December Recipes

Meaty Comfort Chili
Cold days call for warm, hearty comfort food and, today I have the perfect recipe for you. This Meaty Comfort Chili has all of the warmth, flavor and comfort that you could ask for in a healthy dinner. This recipe tastes even better the next day!Courtesy of RealHealthyRecipes.com

Servings: 12

Here’s what you need

  • 6 oz. hot turkey Italian sausage, loose
  • 1 yellow onion, chopped
  • 1 cup chopped green bell pepper
  • 1 Tablespoon garlic, minced
  • 1 lb ground beef
  • 1 jalapeno pepper, chopped and seeded
  • 2 Tablespoons chili powder
  • 2 Tablespoons coconut sugar OR honey
  • 1 Tablespoon ground cumin
  • 3 Tablespoons tomato paste
  • 1 teaspoon dried oregano
  • ½ teaspoon freshly ground black pepper
  • ¼ teaspoon salt
  • 2 bay leaves
  • 1 ¼ cups Merlot or other fruity red wine
  • 1 (28oz) can no-salt-added whole tomatoes, undrained and coarsely chopped
  • 2 (15oz) cans no-salt-added kidney beans, drained
  • Sour cream (optional garnish)
  • Shredded cheese (optional garnish)
  • Green onion (optional garnish)
  • Diced tomatoes (optional garnish)

Instructions

  1. Heat a large heavy bottomed pot over medium-high heat. Add the sausage, onion, bell pepper, garlic, ground beef and jalapeno to pan; cook 8 minutes or until sausage and beef are browned, stirring to crumble.
  2. Add chili powder, coconut sugar, cumin, tomato paste, oregano, black pepper, salt and bay leaves and cook for 1 minute, stirring constantly. Stir in wine, tomatoes, and kidney beans; bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally.
  3. Uncover and cook for 30 minutes, stirring occasionally. Discard the bay leaves. Sprinkle each serving with the garnishes.

Nutritional Analysis

One serving equals: 284 calories, 1g fat, 79mg sodium, 28g carbohydrate, 12g fiber, and 16g protein

Dijon Maple Chicken and Veggie Roast
Here’s a one-pan dinner roast that makes healthy eating simple and delicious. Fitness dinners simply don’t get easier to prepare than this. Feel free to use whatever vegetables you have on hand that are seasonal and fresh.Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

  • 1 Tablespoon chopped fresh thyme
  • 1 Tablespoon Dijon mustard
  • 1 Tablespoon pure maple syrup
  • 4 bone-in, skin-on chicken breasts
  • 4 cups peeled and cubed butternut squash
  • 3 large shallots, peeled and quartered
  • ½ acorn squash, seeded and cut crosswise into slices
  • 2 cups Brussels sprouts, trimmed and halved
  • 2 Tablespoons coconut oil, melted
  • 1 Tablespoon olive oil
  • ½ teaspoon sea salt
  • 1 teaspoon black pepper, divided

Instructions

  1. Place a rimmed baking sheet into the oven and preheat to 425 degrees F.
  2. Combine the thyme, Dijon and syrup in a small bowl; brush over the chicken. Remove the pan from the oven, place the chicken on the pan and bake for 20 minutes.
  3. Add the squashes and Brussels sprouts to the pan with the chicken. Top the veggies with the coconut oil, olive oil, ¾ teaspoon sea salt and ¼ teaspoon black pepper. Return to the oven for another 20 minutes. Serve immediately.

Nutritional Analysis

One serving equals: 464 calories, 11g fat, 21g carbohydrate, 5g sugar, 399mg sodium, 4g fiber, and 35g protein

Classic Chicken Soup
Not feeling creative? No need to make up your own fitness soup recipe, I’ve got the perfect one for you here. Enjoy this lightened version of classic chicken soup with a leafy, green salad.

Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

  • 3 lbs boneless, skinless chicken thigh cut into 1-inch pieces
  • 3 Tablespoons olive oil, divided
  • 2 yellow onions, diced
  • ¼ teaspoon sea salt
  • 1 Tablespoon minced garlic
  • 2 teaspoons minced thyme
  • 2 Tablespoons coconut flour
  • 8 cups broth
  • 1 cup white wine
  • 1 sweet potato, peeled and diced
  • 1 ½ cups celery root, peeled and diced
  • 1 cup small green squash, chopped
  • 3 carrots, peeled and cut into ½-inch slices
  • 1 bay leaf
  • ¼ cup fresh parsley, minced

Instructions

  1. Preheat the oven to 300 degrees F and move a rack to the lowest position. Generously season the chicken with salt and pepper.
  2. Place 1 Tablespoon of olive oil in a large soup pot over medium-high heat. Brown half of the chicken and transfer to a plate. Repeat with another Tablespoon of olive oil and the other half of the chicken. Once browned transfer the rest of the chicken to a plate.
  3. Add the remaining Tablespoon of olive oil to the pot over medium high heat. Add the onions and salt. Cook, stirring often, for 5 minutes. Add the garlic and thyme and cook for 3 minutes. Add the coconut flour and brown for 2 minutes.
  4. Stir in the broth and the wine. Add the sweet potato, celery root, squash, carrots and bay leaf. Add the chicken to the pot and bring to a simmer. Cover and transfer to the preheated oven for an hour. Remove the bay leaf, garnish with fresh parsley and serve warm.

Nutritional Analysis

One serving equals: 249, Fat: 10g, Sodium: 513mg, Carbs: 8g, Fiber: 2g, Sugar: 3g, Protein: 28g

Easy Breakfast Skillet
There are endless combinations of flavors and ingredients that you could put into a savory breakfast skillet, so don’t feel that you must follow my suggestions below. Use your favorite breakfast meat, veggies, spices and herbs to create a breakfast skillet that is uniquely suited to your taste.

Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

  • 1 teaspoon coconut oil
  • 1 (12.8 oz) package chicken apple sausage, chopped
  • 12 eggs
  • ½ cup nutritional yeast
  • 1 tablespoon garlic, minced
  • 2 tablespoons fresh parsley, chopped
  • 2 tablespoons chives, minced
  • ¾ teaspoon sea salt
  • ¼ teaspoon black pepper
  • ½ cup roasted red bell pepper, chopped

Instructions

  1. Preheat the oven to 350 degrees F
  2. Melt the coconut oil in a 10-inch ovenproof skillet over medium-high heat. Add the sausage and cook, stirring often, until browned. Transfer to a paper towel lined plate. Leave the drippings in the pan.
  3. Whisk the eggs, nutritional yeast, garlic, parsley, chives, sea salt and black pepper in a large bowl until frothy.
  4. Pour half of the egg mixture into the skillet. Sprinkle the sausage over the eggs. Cover with the remaining egg mixture. Sprinkle with the red pepper.
  5. Bake in the preheated oven for 35-40 minutes or until puffed and set. Serve immediately. Enjoy!

Nutritional Analysis

One serving equals: 326 calories, 16g fat, 15g carbohydrate, 2g sugar, 843mg sodium, 4g fiber, and 31g protein


Healthy November Recipes

Taco Roasted Cauliflower
Wondering what side dish to serve with your speedy dinner? Roasting cauliflower (or broccoli) is a phenomenal veggie side dish that’s quick and tasty. The classic way is to roast with simply olive oil, minced garlic and sea salt. It only takes a few moments of prep work and then roasts in the oven for 20 or so minutes while you pull dinner together. The florets come out crispy and savory, which is a nice change from soft and soggy that we often encounter.

This version below uses taco spices to amp up the flavor and excitement of this classic cauliflower dish. Enjoy!

Courtesy of RealHealthyRecipes.com

Servings: 8

Here’s what you need

  • 3 heads cauliflower
  • ¼ cup olive oil
  • 1 teaspoon sea salt
  • 4 teaspoons minced garlic
  • 2 teaspoons chili powder
  • 1 teaspoon sweet paprika
  • ½ teaspoon ground cumin
  • ½ teaspoon onion powder
  • ¼ teaspoon garlic powder
  • 1 teaspoon fajita seasoning

Instructions

  1. Preheat the oven to 425 degrees F.
  2. Wash the cauliflower heads and remove the stem and leaves. Cut into florets and then slice the florets into thin, flat pieces.
  3. Place the florets in a large bowl and toss with the remaining ingredients. Spread over two large rimmed baking sheet and roast in the preheated oven for 25 minutes. Enjoy!

Nutritional Analysis

One serving equals: 86 calories, 6g fat, 6g carbohydrate, 2g sugar, 292mg sodium, 3g fiber, and 3g protein.

Fiesta Bowl with BBQ Tofu
When it comes to your diet, small and steady changes made in the long term will make the biggest impact on your fat loss goals. Take this fiesta bowl, for example. We’ve taken a traditional burrito bowl and have lightened it up by using quinoa instead of rice. Feel free to top this flavorful bowl with chicken or steak, if you’d prefer rather than tofu. Enjoy!Courtesy of RealHealthyRecipes.com

Servings: 12

Here’s what you need

  • 1 (14oz) extra firm tofu, pressed and sliced
  • ¼ cup BBQ sauce
  • 2 cups red quinoa, cooked
  • 1 (15oz) can black beans, drained and rinsed
  • 1 small red bell pepper, seeded and diced
  • ½ cup canned corn
  • ¼ cup goat cheese, crumbled
  • 2 Tablespoons fresh cilantro, chopped
  • 1 teaspoon olive oil
  • 1 teaspoon fresh lime juice
  • sea salt and black pepper to taste

Instructions

  1. Preheat the oven to 350 degrees F. Lightly grease a casserole pan with olive oil. Arrange the tofu slices in a single layer in the pan and bake for 30 minutes, flipping each slice halfway through. Cover the tofu with the BBQ sauce, turning each slice to coat each side. Bake for 15 more minutes. Set aside.
  2. In a large bowl combine all of the remaining ingredients, and top with slices of the BBQ tofu. Enjoy!

Nutritional Analysis

One serving equals: 266 calories, 4g fat, 67mg sodium, 38g carbohydrate, 8g fiber, and 15g protein

Chicken Lettuce Boats
I love recipes like this, where the flavor and enjoyment outshine the health benefit. One bite of these Chicken Lettuce Boats and you’ll see what I mean – the crunch, the collision of flavors and the creamy enjoyment will push all thoughts of calories and fat grams out of your mind…but rest assure that this recipe is highly healthy and will keep you on track towards your fat loss goal. Enjoy!Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

  • 2 small apples, cored and chopped
  • 1 Tablespoon orange juice
  • 3 cups roasted chicken, chopped
  • ¼ cup toasted walnuts, chopped
  • ¼ cup black raisins
  • 1 (4oz) can mild diced green chiles
  • ½ cup non-fat plain Greek yogurt
  • ¼ cup light, balsamic dressing
  • sea salt and black pepper to taste
  • 1 head butter lettuce
  • red grapes – optional for serving

Instructions

  1. In a large bowl combine the chopped apples and orange juice. Mix to combine.
  2. Add the remaining ingredients (save for the lettuce and grapes) and mix well. Chill, covered, for 15 minutes or until ready to serve. Use an ice cream scoop to place the chicken salad on each lettuce leaf. Garnish the plate with red grapes and Enjoy!

Nutritional Analysis

One serving equals: 224 calories, 8g fat, 140mg sodium, 15g carbohydrate, 2g fiber, and 23g protein

Cheesy Flat Zucchini Noodles
Here’s another guilt-free pasta recipe for you! You won’t need a spiral slicer for this one, simply use a regular veggie peeler – like the kind you would use to peel the skin from a potato – to create long, flat zucchini noodles. This recipe has a scrumptious, nutty flavor that will make you forget all about traditional noodles. Feel free to serve with some sliced chicken breast, sliced hard-boiled eggs or steak for added protein. Enjoy!

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

  • 1 teaspoon coconut oil
  • Pinch of salt
  • 1 Tablespoon almond flour
  • 4 large zucchinis, peeled with a veggie peeler
  • 2 Tablespoons extra-virgin olive oil
  • 2 cloves garlic, minced
  • ½ teaspoon red pepper flakes (or more to taste)
  • 1 Tablespoon minced parsley
  • ¼ teaspoon black pepper

Instructions

  1. Heat a large skillet over medium-high heat, about two minutes. Add the coconut oil, and once it’s melted, add the almond flour and a pinch of salt.
  2. Stir often with a wooden spoon, until it’s toasty brown, about two minutes. Remove crumbs from the pan and save for garnish.
  3. In the same skillet, add the peeled zucchini noodles. Sauté them until just tender, about one to two minutes. Turn heat to low.
  4. In a new pan on low heat, combine olive oil, garlic, and red pepper flakes, stirring with a spoon until fragrant, about 20 seconds.
  5. Transfer the zucchini noodles to garlic and oil mixture. Toss and stir until they’re coated.
  6. Turn off the heat and add parsley, salt, and black pepper. Sprinkle with almond flour crumbs before serving. Enjoy!

Nutritional Analysis

One serving equals: 165 calories, 12g fat, 72mg sodium, 13g carbohydrate, 5g fiber, and 6g protein


Healthy October Recipes

Curried Cauliflower
​This dish is filled with tender cauliflower, nutrient-dense spinach, sweet pickled pimento peppers, and plump garbanzo beans all swimming in a creamy, dreamy curry sauce. With a flavor this deep and satisfying, you may forget that it’s filled with all wholesome ingredients. Enjoy!Courtesy of RealHealthyRecipes.com

Servings: 16

Here’s what you need

  • 2 heads cauliflower, chopped into florets
  • 2 Tablespoons olive oil
  • 1 large yellow onion, chopped
  • 1 Tablespoon garlic, minced
  • 3 Tablespoons curry powder
  • 1 (15oz) can garbanzo beans, drained and rinsed
  • ½ cup chicken broth or vegetable broth
  • 5 oz bag of fresh baby spinach
  • 1 (13.66oz) can coconut milk, full fat
  • ½ cup pickled sweet pimento peppers, chopped
  • 2 Tablespoons lime juice
  • 1 teaspoon sea salt
  • ½ teaspoon red pepper flakes

Instructions

  1. Bring a large pot of water to boil. Add the cauliflower florets and boil for 8 minutes, until fork tender. Drain and set aside. Wipe out the pot.
  2. Return the pot to medium-high heat. Add the olive oil, onion and garlic. Cook until soft, about 5 minutes. Add the curry powder and cauliflower florets and continue to cook for 2 minutes.
  3. Add the garbanzo beans, chicken broth, spinach, coconut milk, pimentos, lime juice, salt and red pepper flakes. Mix well and reduce to low heat, cover and simmer for 10 minutes. Enjoy!

Nutritional Analysis

One serving equals: 185 calories, 8g fat, 17g carbohydrate, 4gg sugar, 169mg sodium, 7g fiber, and 8g protein.

Oregano and Lemon Roasted Chicken Thighs
Here is a chicken dish that is great to make on busy weeknights. It’s quite simple, yet yields tremendous flavor with very little effort on your part. While many chicken dishes turn out dry, these bone-in, skin-on chicken thighs come out moist and tender every single time!

For the olive mixture, feel free to use a combination of whatever olives and roasted peppers and garlic that you like. If your market has an olive bar, then that’s the perfect place to put together a nice sampling of flavors to use for this recipe. Enjoy!

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

  • 2 Tablespoons coconut oil
  • 1 Tablespoon olive oil
  • 2 Tablespoons fresh oregano, chopped
  • 2 teaspoons fresh garlic, minced
  • ½ teaspoon sea salt
  • ½ teaspoon sweet paprika
  • ¼ teaspoon black pepper
  • 4 bone-in, skin-on chicken thighs
  • 1 cup combination of roughly chopped pimento stuffed green olives, kalamata olives, pimentos and roasted garlic (or whatever looks good at your local olive bar!)
  • 1 lemon, cut into 8 wedges

Instructions

  1. Preheat the oven to 400 degrees F.
  2. Combine the coconut oil, olive oil, fresh oregano, garlic, sea salt, paprika and pepper. Place the chicken thighs skin side up in a casserole pan, and spread the flavor mixture over the skin. Roast for 30 minutes.
  3. Sprinkle the olive mixture and lemon wedges over the chicken and return to the oven to roast the thighs until the skin is crisp and a thermometer registers at 165 degrees F in this thickest part of the thigh, about 20 more minutes. Switch the oven to high broil for 2 to 3 minutes at the very end of the cook time to crisp up the chicken skins. Garnish with fresh oregano. Enjoy!

Nutritional Analysis

One serving equals: 353 calories, 22g fat, 4g carbohydrate, 0g sugar, 625mg sodium, 3g fiber, and 34g protein.

Squash and Fennel Salad
This salad wins the award of the most refreshing side dish ever! The combined essence of fennel and lemon give ordinary zucchini extraordinary flavor in this simple, invigorating salad. Consider it your new go-to side dish to enjoy with grilled steak or chicken.

Here’s another flavorful reason to ask more from your side dishes. Do you really need traditional, grain-filled noodle salads when it’s possible to create a veggie noodle salad like this instead? This one tastes better and is better for you…one bite and you’ll see what I mean.

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

For the Squash and Fennel Salad

  • 2 green zucchini
  • 1 yellow squash
  • 1 fennel bulb and fronds
  • 1 teaspoon coarse salt

For the Lemony Dressing

  • 2 Tablespoons olive oil
  • 1 Tablespoon lemon juice
  • ½ teaspoon lemon zest
  • ½ teaspoon garlic, minced
  • 2 Tablespoons fennel fronds, minced
  • sea salt and black pepper to taste

Instructions

  1. Use a veggie peeler to turn the zucchini and squash into long, flat noodles. Cut the fennel bulb in half, and then slice into thin half moons.
  2. Throw the squash noodles and fennel slices into a large colander and sprinkle with the coarse salt. Mix the salt into the veggies and let sit for 20 minutes over a plate. Squeeze the veggies gently to release excess water and transfer to a salad bowl.
  3. In a small bowl combine the dressing ingredients. Toss the dressing with the veggies and chill until serving. Enjoy!

Nutritional Analysis

One serving equals: 81 calories, 7g fat, 5g carbohydrate, 2g sugar, 489mg sodium, 2g fiber, and 1g protein.

Greek Stew
​Butter beans and Kalamata olives make this hearty stew a memorable one. It’s important to season the pork well before browning it, so get crazy with the seasoning. Remember that it’s going into a big pot of soup so the flavor won’t be overwhelming once it’s swimming in broth with the other ingredients.You could certainly play around with the protein used in this stew – next time I plan on using good ’ol chicken breast. And it’s also possible to omit the meat if you’d prefer.

Courtesy of RealHealthyRecipes.com

Servings: 8

Here’s what you need

  • 1 tablespoon olive oil
  • 1 yellow onion, diced
  • 1 tablespoon garlic, minced
  • 8 ounces pork tenderloin, trimmed, cubed and seasoned with sea salt, black pepper and dried oregano ¼ cup white wine
  • 4 cups chicken broth
  • 1 (8 ounce) can tomato sauce
  • 1 vine-ripened tomato, seeded and diced
  • ¼ cup Kalamata olives, pitted and sliced
  • 2 cups chopped fresh spinach
  • 1 (15 ounce) can butter beans, drained and rinsed
  • 1½ teaspoons sea salt
  • black pepper, to taste

Instructions

  1. Place the oil in a large pot over medium heat. Add the onions and cook until softened, about 4 minutes. Add the garlic and cook for a minute. Add the pork and cook until browned, about 5 minutes.
  2. Deglaze the pot with wine, scraping up any browned bits. Cook until the wine is nearly evaporated. Stir in the broth, tomato sauce, tomato, and olives. Increase the heat to medium-high and bring to a boil. Reduce the heat to medium-low and simmer for 10 minutes.
  3. Stir in the spinach and beans until the spinach is wilted and season with salt and pepper. Enjoy!

Nutritional Analysis

One serving equals: 123 calories, 4g fat, 9g carbohydrate, 3g sugar, 1134mg sodium, 3g fiber, and 12g protein.

Chicken Pot Pie Soup
​Who doesn’t love Chicken Pot Pie? Creamy, hearty chicken soup wrapped up in a warm flaky crust…it sounds dreamy, but it’s actually a nutritional nightmare! Not only are there far too many carbs and calories in the crust, but the soup itself is often filled with heavy dairy products and noodles that make weight gain automatic.I have a lightened up this recipe for Chicken Pot Pie Soup that gives you the same flavors and comfort of Chicken Pot Pie, while keeping you on track with your fitness and fat loss goals. Enjoy this warming recipe on chilly day!

Courtesy of RealHealthyRecipes.com

Servings: 16

Here’s what you need

  • 1 tablespoon coconut oil
  • 2 yellow onions, diced
  • 3 stalks celery, sliced
  • 2 teaspoons Garlic, minced
  • ¼ cup coconut flour
  • ½ cup white wine
  • 6 cups chicken broth
  • 2 cups Butternut Squash, peeled and cubed
  • 2 cups sweet potato, peeled and cubed
  • 3 sprigs fresh thyme
  • 1 tablespoon poultry seasoning
  • 1 bay leaf
  • 3 cups roasted chicken, chopped
  • 2 (14 oz.) cans coconut milk, full fat
  • 1 cup Pearl Onions, halved
  • 1 Green Zucchini, diced
  • ¼ cup fresh Italian parsley, chopped
  • 1 tablespoon lemon juice
  • salt and pepper to taste

Instructions

  1. Melt the coconut oil in a soup pot over medium-low heat. Add the onions, celery and garlic. Cover and cook for 5 minutes.
  2. Stir in the coconut flour and cook for 2 minutes. Stir in the wine and cook until evaporated. Stir in the broth, butternut squash, thyme, poultry seasoning and bay leaf. Bring the soup to a boil over medium-high heat and then reduce to medium. Simmer the soup until the butternut squash and sweet potatoes are tender, 10-15 minutes. Discard the thyme and bay leaf.
  3. Add the chicken, coconut milk, pearl onions, diced zucchini, parsley and lemon juice. Season to taste with salt and pepper and simmer for another 5 minutes. Serve hot and enjoy!

Nutritional Analysis

One serving equals: 227 calories, 15g fat, 11g carbohydrate ,4g sugar, 329mg sodium, 3g fiber, and 12g protein.


Healthy September Recipes

Asian Shrimp and Noodles
There is no need for take-out with this quick-n-tasty recipe for Asian Shrimp and Noodles! This dish has all of the Asian flavors that you love, with a fraction of the carbs and calories of traditional take-out.
All of the flavors, none of the guilt!

This dish is pretty epic: plump shrimp and tender veggies combine with savory sauce and satisfying veggie noodles. Yes, please!

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

For the Coconut Amino Sauce

  • ⅓ cup coconut aminos
  • 2 teaspoons garlic, minced
  • ½ teaspoon liquid stevia
  • 1 Tablespoon chili paste (sambal oelek)
  • 1 teaspoon fish sauce
  • 1 Tablespoon ginger, minced
  • 1 teaspoon toasted sesame oil

For the Noodles

  • 1 butternut squash
  • 1 sweet potato
  • 1 teaspoon olive oil
  • sea salt and black pepper

For the Shrimp and Veggies

  • 1 teaspoon olive oil
  • 12 oz large shrimp, peeled and deveined
  • 2 cups (5oz) white cremini mushrooms, sliced
  • 1 red bell pepper, seeded and diced
  • 2 zucchini, diced
  • 1 carrot, grated
  • 2 Tablespoons fresh cilantro, minced

Instructions

For the Coconut Amino Sauce

  1. In a medium sized bowl, combine the sauce ingredients together. Whisk until fully combined.

For the Noodles

  1. Preheat the oven to 350 degrees F.
  2. Peel the sweet potato and peel and seed the butternut squash and run both through a spiral slicer to create long, thin noodles. Toss with the olive oil and season with salt and pepper on a rimmed baking sheet. Bake for 5 minutes. Set aside.

For the Shrimp and Veggies

  1. Place a large skillet over medium-high heat. Add 1 teaspoon of olive oil, 2 Tablespoons of the coconut amino sauce and the shrimp. Cook for 3-4 minutes, until fully cooked. Transfer the shrimp to a plate and set aside.
  2. Add the mushroom, bell pepper, zucchini and carrot to the skillet. Cook until tender, stirring occasionally, about 5-7 minutes.
  3. Add the shrimp, noodles and remaining coconut amino sauce back into the skillet and stir until fully combined.
  4. Remove from heat, garnish with cilantro and serve immediately. Enjoy!

Nutritional Analysis

One serving equals: 193 calories, 4g fat, 20g carbohydrate, 6g sugar, 429mg sodium, 3g fiber, and 19g protein.

Garlic Mashed Cauliflower with Kale
​This recipe is a really lightened up replacement for mashed potatoes, with the enhanced flavors of garlic and kale. It’s incredibly quick and simple to throw this side dish together, and there are many ways in which the flavor could be tweaked and adjusted to your liking.Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

  • 1 head cauliflower
  • 1 bunch curly kale
  • 4 cloves garlic, smashed
  • 3 Tablespoons coconut cream
  • 1 Tablespoon coconut oil
  • ¼ teaspoon sea salt
  • black pepper to taste
  • 2 Tablespoons chives, snipped

Instructions

  1. Bring a large pot of salted water to boil.
  2. Separate the cauliflower into florets and chop the stem. Stem the kale and chop the leaves.
  3. Add the cauliflower and garlic to the boiling water for 8 minutes. Stir in the kale and continue to boil for 5 minutes. Drain thoroughly.
  4. Place the drained cauliflower, kale and garlic in a food processor along with the remaining ingredients. Pulse until a creamy consistency is reached. Taste for salt and add more as needed. Enjoy

Nutritional Analysis

One serving equals: 76 calories, 5g fat, 8g carbohydrate, 3g sugar, 112mg sodium, 3g fiber, and 3g protein.

Italian Pasta Salad
​This isn’t your mama’s pasta salad recipe! Welcome to a whole new pasta salad, one that has ditched the chewy pasta for crisp, fresh veggies, and contains all of the Italian flavors that you love.It’s a salad worth getting excited about! It’s hard to argue with fresh ingredients, and this salad is bursting with ‘em!

Courtesy of RealHealthyRecipes.com

Servings: 12

Here’s what you need

For the Italian Vinaigrette

  • ⅓ cup white wine vinegar
  • 2 Tablespoons olive oil
  • 1 Tablespoon fresh oregano, chopped
  • 2 teaspoons garlic, minced
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • ⅛ teaspoon liquid stevia

For the Salad

  • 4 zucchini, peeled and cut into thin, 1-inch pieces
  • 2 English cucumbers, seeded and chopped
  • 2 cups cherry tomatoes, quartered
  • 1 cup green olives, quartered
  • ⅓ cup red onion, finely minced

Instructions

  1. Whisk together all of the vinaigrette ingredients in a small bowl.
  2. Combine all of the salad ingredients in a large salad bowl. Toss with the vinaigrette and chill before serving. Keeps in the fridge for several days. Enjoy!

Nutritional Analysis

One serving equals: 81 calories, 4g fat, 9g carbohydrate, 3g sugar, 504mg sodium, 3g fiber, and 2g protein

Hearty Spiced Turkey Soup
Calling all turkey lovers! Now here’s a turkey soup that’s worth getting excited about. Not only do we jazz it up with a bunch of spices, the addition of baked sweet potato takes the comfort and heartiness of this soup to a new level.

The flavors of this dish are so tasty that it’s worth adding this in to your regular dinner rotation using whatever leftover roasted meat you may have on hand. Enjoy!

Courtesy of RealHealthyRecipes.com

Servings: 12

Here’s what you need

  • 2 tablespoons olive oil
  • 1 large yellow onion, chopped
  • 2 stalks celery, chopped
  • 2 carrots, chopped
  • 1 red bell pepper, chopped
  • 2 teaspoons Garlic, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground chili
  • 1 teaspoon sweet paprika
  • 1 teaspoon Dried Oregano
  • 6 cups chicken stock
  • 2 tablespoons tomato paste
  • 2 baked sweet potatoes, roughly chopped (skins on)
  • 2-3 cups roasted turkey, roughly chopped (or any roasted meat)
  • sea salt and black pepper

Instructions

  1. In a large soup pot, place the olive oil over medium heat. Add the onion, celery, carrots, and bell peppers. Cook, stirring often, for 10 minutes, until tender.
  2. Add in the cumin, chili powder, paprika and oregano. Cook for 4 minutes. Add in the chicken stock and tomato paste. Bring to a simmer.
  3. Add the sweet potato and turkey, and cook for an additional 10 minutes. Season with sea salt and black pepper. Serve warm. Enjoy!

Nutritional Analysis

One serving equals: 109 calories, 3g fat, 10g carbohydrate, 2g sugar, 413mg sodium, 2g fiber, and 8g protein.


Healthy August Recipes

Roasted Cauliflower Steak

​This is such a simple recipe and yet it yields so much satisfaction! If you love salty foods like chips or crackers then this Cauliflower recipe may be the guilt-free snack that you’ve been searching for.I like to slice the cauliflower into large slabs, like steaks, however be aware that not all of the pieces will stick together. That’s perfectly fine! Smaller pieces of roasted, seasoned cauliflower taste just as delicious as the larger pieces.

Enjoy these Roasted Cauliflower Steaks as a side dish for your next meal or eat it as a delicious and guilt free snack!

Courtesy of RealHealthyRecipes.com

Servings: 30

Here’s what you need

  • 1 head cauliflower, cut into ¼ inch thick slices
  • olive oil spray
  • salt and pepper
  • All-Purpose Seasoning

Instructions

  1. Preheat oven to 375 degrees. Lightly spray a rimmed baking sheet with olive oil.
  2. Slice the cauliflower into ¼ inch slices. Lightly spray each side with olive oil and sprinkle with salt, pepper and all-purpose seasoning. Lay the pieces out on the prepared baking sheet.
  3. Bake in the preheated oven, flipping the pieces after 15 minutes, for a total of 30 minutes. Enjoy!

Nutritional Analysis

One serving equals: 18 calories, 0g fat, 3g carbohydrate, 1g sugar, 128mg sodium, 2g fiber, and 1g protein.

Easy Veggie Skillet

This mixture of tender veggies is perfect for packed meals for the week. The savory and tangy flavor element from the vinegar adds the perfect amount of kick to liven up a serving of protein.

One of the reasons that I chose these three particular vegetables (red onions, mushrooms, and asparagus) was because it will last all week in the fridge without getting soft, soggy or otherwise undesirable. In fact, the flavors intensify over a few days and you can continue to enjoy the same batch all week!

Courtesy of RealHealthyRecipes.com

Servings: 8

Here’s what you need

  • 2 teaspoons olive oil
  • 1 red onion, halved and sliced
  • 2 bunches Asparagus, trimmed and cut into 1-inch segments
  • 4 cups white mushrooms, stems removed and sliced
  • ¼ cup white wine
  • sea salt and black pepper

Instructions

  1. Place a large skillet over medium-high heat and add the olive oil. Once hot, add the onion and sauté for 4 minutes.
  2. Add the asparagus and sauté for another 4 minutes.
  3. Add the mushrooms and vinegar and continue to sauté for another 4 minutes. Season generously with salt and pepper and continue to sauté until the liquid is gone and the veggies are tender and flavorful. Enjoy!

Nutritional Analysis

One serving equals: 43 calories, 2g fat, 5g carbohydrate, 2g sugar, 4mg sodium, 2g fiber, and 3g protein.

Slow Cooker Pulled Chicken

Having healthfully prepared protein on hand for on-the-go meals is a MUST when it comes to packing healthy meals to eat throughout your day. Put 4 to 6 ounces of protein (like this amazing pulled chicken!), a handful of cooked veggies and a handful of fresh arugula in a little Tupperware and drizzle on a bit of homemade balsamic dressing for a simple, quick, get-lean meal.

Eating small meals every few hours consisting of protein and veggies is the most reliable way that I know of to drop body fat and maintain a steady flow of energy throughout the day. It’s pretty darn tasty too, when you make the meals yourself!

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

  • 2 ½ lbs bone-in, skin-on chicken breasts
  • 1 ½ teaspoon sea salt
  • ½ teaspoon black pepper
  • 1 cup chicken broth
  • 1 Tablespoon tomato paste
  • ½ teaspoon sweet paprika
  • 1 teaspoon minced garlic
  • 2 bay leaves

Instructions

  1. Rinse the chicken breast and pat dry. Season with the salt and pepper on all sides.
  2. In a slow cooker, whisk the chicken broth, tomato paste, paprika and garlic. Add the seasoned chicken breast and the bay leaves. Cover and cook on high for 3 hours, flipping the chicken after 1 hour.
  3. Transfer the chicken to a cutting board and let cool for 20 minutes. Strain the broth. Use two forks to gently shred the chicken, discarding skin, fat, cartilage and bones. Store the chicken and broth separately in the fridge to use for up to 4 days. Enjoy!

Nutritional Analysis

One serving equals: 191 calories, 5g fat, 3g carbohydrate, 1g sugar, 960mg sodium, 0g fiber, and 34g protein.

Dijon Chicken with Sweet Potato and Green Beans En Papillote

One of the biggest complaints that many people have about chicken breast dinners is that the meat tends to turn out dry or overcooked. Then they are forced to choke down a dinner they know is healthy, but isn’t pleasant and certainly won’t motivate them to eat it again.

This simple recipe for cooking in parchment paper packets is a foolproof way to inject tenderness and moisture into chicken breast, without any fancy time consuming techniques. By wrapping veggies and protein together with flavors and some liquid, the chicken cooks in the steam that is built up in the packet. This flavorful steam ensure a perfectly moist, perfectly flavorful chicken dinner – every single time!

In this recipe the sweet and tangy flavors of mustard, stevia and rosemary mingle with tender sweet potato, fresh green beans and moist chicken breast. Enjoy!

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

  • 2 Tablespoons shallot, minced
  • 3 Tablespoons whole grain mustard
  • 2 Tablespoon Dijon mustard
  • ¼ teaspoon liquid stevia (or 1 teaspoon honey)
  • 1 teaspoon olive oil
  • 2 teaspoon fresh rosemary, minced
  • 1 Tablespoon chicken broth
  • 1 cup sweet potato, peeled and cubed
  • 1 cup fresh green beans, trimmed and cut into 1 inch pieces
  • 4 thin sliced chicken breasts
  • sea salt and black pepper
  • 1 Tablespoon chives, minced

Instructions

  1. Preheat the oven to 400 degrees F.
  2. In a small bowl combine the shallots, whole grain mustard, Dijon mustard, stevia, olive oil, rosemary and chicken broth. In a large bowl toss the sweet potatoes and green beans with half of the marinade. Rub the remaining marinade over the chicken breasts.
  3. Cut four 12-by-16-inch pieces of parchment paper and fold each in half. Open the parchment paper and arrange ¼ of the sweet potato and green beans and a chicken breast in the center of the top half of each parchment. Generously season with salt and pepper. Top with a sprinkle of chives.
  4. Fold the bottom half of the parchment paper over the chicken and veggies. Start folding and crimping the parchment paper ends together from one end all the way around to the other end, creating a sealed envelope. Fold the end under the packet. The packet should be fully encased, with no breaks in the parchment paper for steam to escape – we need that steam as part of the cooking process! Place the packets on a pan.
  5. Bake the chicken and veggie packets for 30 minutes and remove from the oven. Serve the packets on plates, tearing them open just before serving. Enjoy!

Nutritional Analysis

One serving equals: 270, 11g fat, 15g carbohydrate, 4g sugar, 320mg sodium, 3g fiber, and 35g protein.


Healthy July Recipes

Chicken Lettuce Wraps
​This is a truly guilt free meal! It’s fun to assemble and devour these lettuce wraps. Stick with simple meals like this that are comprised of lean meats and vegetables in order to favorably convert your body composition.Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

  • 4 chicken breasts, chopped
  • 1 Tablespoon toasted sesame oil
  • 2 cups white mushrooms, chopped
  • 2 cloves garlic, minced
  • ⅓ cup pine nuts
  • 1 Tablespoon ginger root, minced
  • 3 green onions, chopped
  • Sea salt and black pepper
  • ¼ cup coconut aminos (or light soy sauce)
  • ¼ cup coconut palm sugar
  • 1 tablespoons apple cider vinegar
  • 1 head butter lettuce or iceberg lettuce

Instructions

  1. Place a large skillet over medium high heat. Add the sesame oil and the chopped chicken. Cook until the pink is gone, then drain the skillet.
  2. Add the chopped mushrooms, garlic, pine nuts, ginger, green onions, salt and pepper. Sauté for 8 minutes.
  3. Combine the coconut aminos, coconut palm sugar and vinegar in a small bowl. Pour the sauce over the chicken mixture in the skillet. Mix well and continue to cook for 5 minutes. Remove from heat.
  4. Serve with large lettuce leaves. Enjoy!

Nutritional Analysis

One serving equals: 219 calories, 10g fat, 13g carbohydrate, 80mg sodium, 8g sugar, 1g fiber, and 20g protein.

Beef Stuffed Squash
​Who needs tortillas or burger buns when we can stuff ground beef right into squash? It’s an awesome, fitness-approved way to eat your veggies and work towards your beach body!Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

  • 3 Delicata squash (Butternut, Acorn or other similarly sized squash would also work great.)
  • 1 lb ground beef
  • 3 garlic cloves, minced
  • 1 yellow onion, chopped
  • 1 red bell pepper, seeded and chopped
  • 1 teaspoon ground cinnamon
  • 1 teaspoon curry powder
  • ¼ teaspoon sea salt
  • ¼ teaspoon allspice
  • ¼ cup tomato sauce
  • 1 Tablespoon coconut aminos
  • 1 (4oz) can mild green chiles, chopped
  • Fresh chives, chopped (optional as garnish)

Instructions

  1. Preheat the oven to 400 degrees F. Wash the squash and slice each in half, lengthwise. Scoop out all of the seeds. Place the squash halves, cut side up, on a baking sheet and roast in the oven for 20-30 minutes, until tender. The roasting time will vary depending on the size of your squash — the bigger and thicker the squash the longer the roasting time will be.
  2. Place a large skillet over medium high heat and brown the ground beef. Drain the pan.
  3. Place the pan back over medium heat and add in the garlic, onion and bell pepper. Cook, stirring often, until soft. Add in the remaining ingredients and continue to cook for 8 minutes.
  4. Fill each squash with a generous serving of the ground beef mixture. Top with fresh chopped chives if desired. Serve immediately. Enjoy!

Nutritional Analysis

One serving equals: 245 calories, 13g fat, 9g carbohydrate, 299mg sodium, 3g sugar, 2g fiber, and 22g protein.

Roasted Za’atar Cauliflower
​If you haven’t tried Za’atar, it’s worth picking up a bottle of the savory spice. It gives cauliflower a whole new flavor dimension. It’s also wonderful used to flavor meat for the BBQ.Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

  • 1 head cauliflower, chopped into florets
  • 2 Tablespoons olive oil
  • 2 Tablespoons za’atar spice
  • ½ teaspoon sea salt

Instructions

  1. Preheat the oven to 375 degrees F. Lightly grease a rimmed baking sheet with olive oil.
  2. Wash and chop the cauliflower into florets. Combine the florets, olive oil, za’atar and sea salt in a large bowl.
  3. Spread the floret mixture over the prepared pan. Roast for 30 minutes until tender. Enjoy!

Nutritional Analysis

One serving equals: 122 calories, 7g fat, 13g carbohydrate, 101mg sodium, 3g sugar, 7g fiber, and 5g protein.

Slow Cooker Balsamic Chicken
​There are many ways to prepare chicken breast. You could grill it, bake it, sauté it or fry it. You could eat it cold or hot, spicy or mild. You could season it generously or leave it plain. You could spend lots of time and effort, or barely any at all.This Slow Cooker Balsamic Chicken tops my list of favorite ways to prepare chicken breast. It requires minimal time and effort and results in moist, tender, flavorful chicken that could compete with just about any fancy chicken dish. All while providing superb nutrition to keep you fit, lean and in control of your health.

Courtesy of RealHealthyRecipes.com

Servings: 12

Here’s what you need

  • 3 yellow or red onions, quartered and sliced
  • 4 boneless, skinless chicken breasts
  • Sea salt and black pepper
  • ½ cup balsamic vinegar
  • ½ cup chicken broth
  • 1 teaspoon liquid stevia
  • 2 Tablespoons Dijon mustard
  • 1 teaspoon whole grain mustard
  • 1 Tablespoon fresh Thyme, minced
  • 1 Tablespoon fresh Oregano, minced
  • 1 Tablespoon fresh Rosemary, minced
  • 1 teaspoon crushed red pepper flakes
  • 1 Tablespoon minced garlic
  • 1 Tablespoon fresh Parsley, minced for garnish

Instructions

  1. Place the onions in the bottom of the slow cooker and top with the chicken. Season generously with salt and pepper.
  2. In a small bowl, combine the balsamic vinegar, broth, stevia, both mustards, thyme, oregano, rosemary and red pepper flakes.
  3. Pour the mixture over the chicken and sprinkle with the garlic.
  4. Cover and cook on high, until the chicken is tender, for 4-5 hours. Garnish with fresh parsley. Enjoy!

Nutritional Analysis

One serving equals: 130 calories, 2g fat, 4g carbohydrate, 1g sugar, 350mg sodium, 1g fiber, and 26g protein.

Thumbprint Cookies
​Wait, an article about giving up sugar and then a recipe for cookies? Have I lost my mind? This recipe for Thumbprint Cookies is made exclusively using stevia, so you can avoid sugar and eat a cookie too!Stevia is a natural sweetener (derived from a leaf that you can grow in your own garden) that has zero calories and zero sugar content. The benefits are huge to using stevia as a sweetener of choice.

If we can make cookies that have zero sugar content but still taste sweet and satisfying then shouldn’t we? It makes us healthier, leaner and more energetic. All without sacrificing the joy of having a delicious cookie.

Sure, if you’ve never used stevia then there will be an adjustment period. A time to get your taste buds accustomed to the absence of sugars. But once you adjust then you’ll wonder how you ever handled all that sugar in the first place. Give these low sugar cookies a try!

Courtesy of RealHealthyRecipes.com

Servings: 30

Here’s what you need

  • ⅔ cup blanched almond flour
  • 2 Tablespoons coconut flour
  • 2 teaspoons arrowroot starch
  • ⅛ teaspoon sea salt
  • 6 Tablespoons coconut oil, softened
  • 2 Tablespoons coconut cream
  • 2 teaspoons liquid stevia
  • 1 egg yolk
  • ½ teaspoon vanilla extract
  • ¼ teaspoon almond extract
  • 4oz lily’s stevia sweetened chocolate (chips or bar)
  • 1 Tablespoon coconut oil
  • ⅔ cup natural peanut butter (or another nut butter or berries)

Instructions

  1. Preheat the oven to 350 degrees F. Line a rimmed baking sheet with parchment paper.
  2. In a medium bowl combine the blanched almond flour, coconut flour, arrowroot starch, and sea salt. Whisk to remove any lumps.
  3. In an electric mixing bowl combine the coconut oil, cream and stevia until light and fluffy – about 5 minutes. Add the egg yolk, vanilla extract and almond extract on low speed until fully incorporated.
  4. Add the dry ingredients on low speed by spoonful until creamed into the coconut oil mixture.
  5. Shape cookies with a heaping teaspoon of dough, making an indention with your thumb. Place the cookies on the prepared baking sheet and bake in the preheated oven for 12-14 minutes, until lightly golden. Cool for 5 minutes on the pan before removing.
  6. While the cookies bake, melt the chocolate and coconut oil in a double boiler, mixing until smooth. Dip the base of the cookies and pour a little chocolate into the indentions, topping with a teaspoon of peanut butter. Transfer to a parchment paper lined pan that fits in your freezer. Place the cookies in the freezer for 5 minutes until the chocolate has set. Enjoy!

Nutritional Analysis

One serving equals: 90 calories, 7g fat, 4g carbohydrate, 10mg sodium, 1g sugar, 2g fiber, and 2g protein.