Recipes

Healthy April Recipes

Healthy April Recipes

Egg White Muffins with Kabocha and Brussels Sprouts
Had enough protein shakes for one day? How about filling up on these delicious Egg White Muffins? The inspiration for these muffins came from a fancy egg white frittata enjoyed at a swanky restaurant. This recipe gives you all the same gourmet flavor with the convenience of a handheld muffin. Enjoy for breakfast, lunch or snack time!

What makes these muffins so fancy? It has Kabocha squash and Brussels Sprouts giving stand-out flavor and texture to the egg whites. Be sure to dice your Kabocha very tiny and to shred the Brussels Sprouts quite thin. Also if you can’t find Kabocha squash then Butternut Squash works too.

Servings: 12

Courtesy of RealHealthyRecipes.com

Here’s what you need…

  • Non-stick, olive oil cooking spray
  • 2 teaspoons olive oil
  • 1 cup Kabocha squash, peeled, seeded and finely diced
  • 1 cup Brussels Sprouts, finely shredded
  • dash of sea salt and black pepper
  • 20 egg whites

Instructions:

  1. Preheat the oven to 350 degree F. Lightly spray 12 muffins tins with non-stick olive oil spray.
  2. In a skillet place the olive oil over medium high heat. Add the squash and Brussels Sprouts and sauté until tender, about 5 minutes. Season with salt and pepper. Remove from heat and cool.
  3. In a large bowl whisk the egg whites with a sprinkle of salt and pepper. Stir in the tender veggies. Divide the egg mixture into the 12 prepared muffin tins.
  4. Bake in the preheated oven for 18-20 minutes, until the eggs have set. Keep in an airtight container in the fridge for up to 5 days. Enjoy!

Nutritional Analysis: One serving equals: 49 calories, 1g fat, 2g carbohydrate, 88mg sodium, 1g sugar, 1g fiber, and 8g protein.

Tender Spring Greens
Regardless of your eating plan, there’s always a place for ample servings of dark, leafy greens. This nutritious dish is filled with fiber, folate, carotenoids, iron, calcium, and vitamins K and C. While most collard greens recipes involve bacon and lots of fat, this recipe is lightened up with a couple of slices of ham and just a touch of olive oil.

Servings: 4

Courtesy of RealHealthyRecipes.com

Here’s what you need…

  • 1 Tablespoon olive oil
  • 1 teaspoon minced garlic
  • 2 slices ham, diced
  • 8 cups chopped, destemmed collards
  • 1 cup broth

Instructions:

  1. Place a large skillet over medium high heat. Add the olive oil and the garlic. Sauté until the garlic is golden. Add the ham and cook for 2 minute, stirring often.
  2. Add the collards and broth and cover with a lid for 4 minutes, until wilted. Remove the lid and stir. Reduce the heat to low and continue to cook uncovered, stirring occasionally, until very tender. Enjoy!

Nutritional Analysis: One serving equals: 85 calories, 5g fat, 5g carbohydrate, 388mg sodium, 0g sugar, 3g fiber, and 6g protein.

Ginger Sriracha Chicken Lettuce Wraps
If you want to eat for fat loss then look no farther than this fantastic recipe! Fresh ginger and spicy Sriracha take this ground chicken dish to the height of flavor and satisfaction! Enjoy this dish as a quick and healthy dinner with flavors that intensify overnight for an even more satisfying lunch.

Servings: 4

Courtesy of RealHealthyRecipes.com

Here’s what you need…

  • 1 Tablespoon arrowroot starch
  • 3 Tablespoons water
  • 1 Tablespoon coconut oil
  • 6 scallions, trimmed and thinly sliced, greens and whites separated
  • 2 Tablespoons fresh ginger, minced
  • 1 Tablespoon fresh garlic, minced
  • 1 lb ground chicken
  • ½ cup bean sprouts, roughly chopped
  • 10 drops liquid stevia
  • 2 Tablespoons coconut aminos
  • 1 teaspoon Sriracha (more as desired)
  • 1 teaspoon toasted sesame oil
  • ¼ cup fresh cilantro, chopped
  • handful of large lettuce leaves

Instructions:

  1. In a small bowl combine the arrowroot starch and water. Set aside.
  2. In a large skillet or wok, place the coconut oil over medium high heat. Add the scallion whites, ginger and garlic and stir-fry until softened, about 2 minutes. Add the chicken and stir-fry, breaking it into smaller pieces, until no pink remains, about 8 minutes.
  3. Add the bean sprouts, stevia, coconut aminos, and Sriracha. Stir the arrowroot starch mixture and add it to the pan, mixing until it thickens. Add the scallion greens and season to taste with the sesame oil.
  4. Serve the chicken in large lettuce leaves topped with fresh cilantro and more Sriracha. Enjoy!

Nutritional Analysis: One serving equals: 279 calories, 13g fat, 5g carbohydrate, 113mg sodium, 1g sugar, 1g fiber, and 35g protein.

Lemon and Basil Spaghetti Squash
This is one of those recipes that you simply MUST TRY. I realize that the picture just looks like a simple bowl of spaghetti squash, but looks can be deceiving! What you can’t see with the naked eye are the flavor molecules bursting on each strand of tender squash. Fresh lemon, basil and green olive combine for a lively, can’t-get-enough-of-it taste that will have you going back for more. Eating your veggies has never been easier than this…

Servings: 6

Courtesy of RealHealthyRecipes.com

Here’s what you need…

  • 3 spaghetti squash
  • sea salt and black pepper
  • coconut oil spray

For the Dressing

  • ½ cup pitted green olives
  • ½ cup fresh basil leaves
  • 3 tablespoons Lemon Zest
  • 3 tablespoons lemon juice
  • 3 tablespoons olive oil
  • sea salt and black pepper

Instructions:

  1. Preheat the oven to 400 degrees F. Line 2 baking sheets with parchment paper.
  2. Cut the ends off each spaghetti squash and discard. Slice the rest of the spaghetti squash into 1-inch rings. Use a spoon to remove the seeds from the center of each ring.
  3. Spray or rub coconut oil over all of the spaghetti squash flesh. Generously season each ring with salt and pepper. Place the rings on the parchment paper lined baking sheet and roast in the preheated oven for 30 minutes. Flip each of the rings and roast for another 30 minutes, or until very tender.
  4. Once cooled use a spoon to remove the noodles. Place all of the noodles in a large bowl.
  5. Combine the dressing ingredients in a food processor and pulse until well combined. Pour the dressing over the spaghetti squash noodles and mix until fully incorporated. Serve immediately. Enjoy!

Nutritional Analysis: One serving equals: 38 calories, 2g fat, 3g carbohydrate, 12mg sodium, 0g sugar, 1g fiber, and 1g protein.


Healthy March Recipes

Healthy March Recipes

Strawberry Spinach Salad

Refreshing! That is the first word that comes to mind from a blissful bite of this salad. With fresh baby spinach, tender caramelized onions, sweet juicy strawberries and crunchy sliced almonds, this salad is a minefield of pleasurable flavors. It’s the perfect way to celebrate the goodness of greens.

Servings: 8

Courtesy of RealHealthyRecipes.com

Here’s what you need…

For the Fresh Tarragon Dressing:

  • ¼ cup olive oil
  • 3 Tablespoons golden balsamic vinegar
  • 1 Tablespoon melted raw honey (OR 10 drops liquid stevia)
  • 2 teaspoons lemon juice
  • 2 Tablespoons fresh tarragon, minced
  • ¼ teaspoon sea salt
  • dash of black pepper

For the Strawberry Spinach Salad:

  • 1 teaspoon olive oil
  • ½ red onion, thinly sliced
  • 8 cups baby spinach
  • 8 strawberries, sliced
  • 2 avocados, pitted and cubed
  • 2 Tablespoons sliced almonds
  • sea salt
  • black pepper

Instructions:

  1. Combine all of the dressing ingredients in a small bowl. Whisk until fully combined, set aside.
  2. Place a small skillet over medium high heat. Add the olive oil and sliced onion. Cook for 8-10 minutes, adding a Tablespoon of water halfway through the cooking time. Once the water has evaporated and the onion is tender, remove from heat and set aside.
  3. In a large bowl toss the spinach with the Fresh Tarragon dressing. Top with the sliced strawberries, cubed avocado, sliced almonds, caramelized onions and a sprinkle of sea salt and black pepper. Serve immediately. Enjoy!

Nutritional Analysis: One serving equals: 185 calories, 16g fat, 7g carbohydrate, 86mg sodium, 1g sugar, 6g fiber, and 4g protein.

Homemade Almond Butter

A spoonful of homemade almond butter on banana is a fantastic pre-workout snack. It’s also delicious added to a protein shake or slathered on sliced apples. By blending your own almond butter at home you’re enjoying pure, unadulterated almonds and sea salt without the added sugars and preservatives found in many store bought brands. Enjoy!

Servings: 20

Courtesy of RealHealthyRecipes.com

Here’s what you need…

  • 3 cups roasted, unsalted almonds
  • ¼ teaspoon sea salt
  • 1 Tablespoon coconut oil

Instructions:

  1. Blend all of the ingredients in a food processor until creamy. This can take up to 10 minutes, so when it doubt continue to blend, blend, blend. Enjoy!

Nutritional Analysis: One serving equals: 109 calories, 10g fat, 3g carbohydrate, 28mg sodium, 1g sugar, 2g fiber, and 4g protein.

Chicken and Butternut Squash Salad

When working towards a fat loss goal it’s important to incorporate plenty of greens and lean protein into your diet, while removing starchy and grain-filled items. This Chicken and Butternut Squash Salad makes a really satisfying meal that will propel you towards your weight loss goals without making you feel like you’re missing out on tasty food 🙂

Servings: 6

Courtesy of RealHealthyRecipes.com

Here’s what you need…

  • 1 Butternut Squash, cubed
  • 1 tablespoon olive oil
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon sweet paprika
  • ⅛ teaspoon ground cumin
  • ¼ teaspoon sea salt
  • 6 cups Arugula
  • 2 cups leftover roasted chicken, chopped
  • 5 Dates, pitted and chopped
  • ¼ cup sliced almonds, toasted
  • 1 avocado

Instructions:

  1. Preheat the oven to 400 F. Cube the butternut squash and place in a large bowl. Toss it with the olive oil, cinnamon, paprika, cumin and sea salt.
  2. Spread over a rimmed baking sheet and roast for 15 minutes. Stir the squash and cook for an additional 15 minutes.
  3. Combine the squash and all of the remaining ingredients in a large bowl. Serve immediately. Enjoy!

Nutritional Analysis: One serving equals: 109 calories, 10g fat, 3g carbohydrate, 28mg sodium, 1g sugar, 2g fiber, and 4g protein.

Easy Pickled Radish

Looking for a crispy, crunchy snack that won’t derail your fitness results? Look no further than this simple recipe for Easy Pickled Radish. Enjoy these sliced over your next salad, sprinkled over braised meat, or enjoyed straight out of the jar!

Servings: 4

Courtesy of RealHealthyRecipes.com

Here’s what you need…

  • 1 bunch radishes
  • 3 cloves Garlic
  • ½ teaspoon black peppercorns
  • ½ teaspoon celery seeds
  • ¾ cup apple cider vinegar
  • ¾ cup water
  • 3 tablespoons raw honey
  • 2 teaspoons sea salt

Instructions:

  1. Slice the tops off of the radishes and thinly slice into rounds. Place the radish rounds in a pint-sized canning jar. Slice into the garlic cloves in multiple places, then put on top of the sliced radishes. Top with the peppercorns and celery seeds.
  2. In a small saucepan, combine the vinegar, water, honey and sea salt. Place over medium heat and stir constantly until it comes to a boil. Pour the mixture over the radish rounds.
  3. Allow the mixture to come to room temperature. Serve immediately or keep in the fridge for up to 2 weeks. Enjoy!

Nutritional Analysis: One serving equals: 17 calories, 0g fat, 3g carbohydrate, 194mg sodium, 2g sugar, 0g fiber, and 1g protein.



Healthy February Recipes

Healthy February Recipes

Italian Meatball Soup

Most Italian Meatball Soup recipes contain crusty bread and orzo pasta in addition to the meatballs and veggies, so in order to ensure your best fitness results we’ve left those high-calorie, high-carb ingredients out of this delicious recipe. Instead we’ve filled this comforting soup with wholesome ingredients like sweet potato, chickpeas, kale, tomatoes and onion. Serve hot and enjoy!

Servings: 10

Courtesy of RealHealthyRecipes.com

Here’s what you need…

  • 1 lb loose Italian sausage
  • 1 sweet potato, peeled and diced
  • 2 Tablespoons plus 1 teaspoon olive oil
  • 2 yellow onions, diced
  • 1 Tablespoon garlic, minced
  • 1 teaspoon dried Italian seasoning
  • ½ teaspoon sea salt
  • ½ teaspoon red pepper flakes
  • ½ cup dry white wine
  • 4 cups chicken broth
  • 1 (15 oz) can diced tomatoes in juice
  • 1 (15 oz) can chickpeas, drained and rinsed
  • 1 (5 oz) package baby kale

Instructions:

  1. Preheat the oven to 400 degrees F. Line 2 baking sheets with parchment paper.
  2. Form the sausage into 40 small meatballs using about a teaspoon of sausage per meatball. Place the meatballs on one of the prepared baking sheets and bake in the preheated oven for 10 minutes.
  3. In a medium bowl toss the diced sweet potato with 1 teaspoon of olive oil and a sprinkle of salt and pepper. Spread the sweet potato over the remaining baking sheet and bake in the preheated oven for 15-20 minutes, until tender.
  4. Heat the olive oil in a soup pot over medium-low heat. Add the onions, garlic, Italian seasoning, sea salt and red pepper flakes. Partially cover and cook for 10 minutes, until the onions are soft. Increase the heat to high.
  5. Deglaze the pot with the wine and cook until evaporated. Stir in the broth, tomatoes and sweet potato and bring to a boil. Reduce the heat to medium and simmer, 8-12 minutes.
  6. Stir in the meatballs, chickpeas and the kale until wilted. Season to taste with salt and black pepper. Enjoy!

Nutritional Analysis: One serving equals: 397 calories, 19g fat, 26g carbohydrate, 705mg sodium, 7g sugar, 9g fiber, and 20g protein.

Asian Spinach Salad

Here’s the perfect fresh salad to serve as a compliment to your next healthy stir-fry dinner. The dressing is simple to mix together at home and is filled with delicious Asian flavors like sesame and chili garlic. Use fresh organic spinach, radish and cucumber for the best flavor and highest nutritional value.

Servings: 4

Courtesy of RealHealthyRecipes.com

Here’s what you need…

For the Salad Dressing http://altmanfitness.com/altmanfitness-com/wp-content/uploads/sites/18/2017/03/2017-2-12.jpeg

  • 3 Tablespoons apple cider vinegar
  • 1 Tablespoon olive oil
  • 1 teaspoon toasted sesame oil
  • 1 teaspoon coconut palm sugar or honey
  • 1 teaspoon Dijon mustard
  • ½ teaspoon sea salt
  • ¼ teaspoon chili garlic sauce

For the Salad

  • 4 cups fresh spinach
  • 1 cucumber, sliced
  • 1 bunch of radish, sliced

Instructions:

  1. Whisk the dressing ingredients in a small bowl.
  2. Combine the spinach, cucumber and radish in a salad bowl. Toss with the dressing and season with salt and pepper. Enjoy!

Nutritional Analysis: One serving equals: 67 calories, 5g fat, 5g carbohydrate, 282mg sodium, 2g sugar, 2g fiber, and 2g protein.

Quinoa Nourish Bowl

Here’s a Nourish Bowl that’s a great recipe to model! Once you’re ready, get creative and add your own favorite greens, protein, healthy fat, veggies and healthy carbs to a bowl and dive in. Enjoy!

Servings: 2

Courtesy of RealHealthyRecipes.com

Here’s what you need…

  • ¼ cup uncooked quinoa
  • ½ cup chicken broth
  • 1 Tablespoons spaghetti sauce
  • 1 teaspoon water
  • 1 cup fresh spinach
  • 2 hard boiled eggs, peeled and sliced in half
  • ½ avocado, pitted and chopped
  • 6 cherry tomatoes, halved
  • sea salt and black pepper to taste

Instructions:

  1. Combine the quinoa and broth in a small pot over medium high heat. Bring to a boil, reduce the heat and cook, covered, for 15 minutes. Remove from heat and mix in the spaghetti sauce.
  2. In a small skillet place the water over medium heat. Add the fresh spinach and sauté until tender.
  3. Divide the quinoa between two bowls and top each with one of the eggs, and half of the spinach, avocado and tomatoes. Season to taste with salt and pepper. Enjoy!

Nutritional Analysis: One serving equals: 323 calories, 15g fat, 33g carbohydrate, 286mg sodium, 8g sugar, 10g fiber, and 15g protein.

Turkey Snack Meatballs

Wholesome snacking can be just as quick, simple and convenient as junk food snacking. Really! All it takes is a little bit of forethought. Make a batch of these Turkey Snack Meatballs on the weekend to set you up for a week filled with smart, healthy snacking. And just like that you take another giant step towards that leaner, healthier, more energetic you. The best version of you.

Servings: 20

Courtesy of RealHealthyRecipes.com

Here’s what you need…

  • 1 lb ground turkey
  • ½ cup yellow onion, diced
  • ¼ cup red bell pepper, diced
  • 2 Tablespoons fresh mint, minced
  • 2 Tablespoons red curry paste
  • 1 teaspoon ground cumin
  • 1½ teaspoon fresh ginger, minced
  • ½ teaspoon ground coriander
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper

Instructions:

  1. Preheat the oven to 350 F and lightly grease casserole pan with olive oil.
  2. Combine all ingredients in a large bowl, shape into 20 meatballs and place in the prepared pan.
  3. Bake for 25 minutes or until cooked through. Enjoy!

Nutritional Analysis: One serving equals: 50 calories, 2g fat, 3g carbohydrate, 116mg sodium, 1g sugar, 0g fiber, and 5g protein.


Healthy January Recipes

Healthy January Recipes

Sesame Chopped Salad
Here’s a new salad for a new year. Chopped salads are a fun departure from ordinary salads, and are so simple to make. Always add a side of lean protein for a perfect meal.

Servings: 1

Here’s what you need…

  • 1 cup cabbage
  • 1 carrot
  • 1 green onion
  • 1 Tablespoon fresh cilantro
  • 1 Tablespoon sliced almonds
  • 2 teaspoons sesame low fat dressing
  • ½ cup cooked chicken breast

Instructions:

  1. Chop the cabbage, carrot, onion and cilantro into very small pieces. Add the almonds and toss with dressing.
  2. Top with chopped chicken breast.

Nutritional Analysis: One serving equals: 276.5 calories, 7.5g fat, 468mg sodium, 27g carbohydrate, 7g fiber, and 26g protein.

Quinoa and Winter Squash Salad
This recipe is another great way to enjoy protein-filled quinoa. Winter squash combined with celery, onion and parsley makes a healthy and comforting side dish.

Servings: 10

Here’s what you need…

  • 2 yellow onions, diced
  • 4 celery stalks, diced
  • 4 carrots, diced
  • 2 cups diced squash, butternut or any other fall or winter squash
  • 1 Tablespoon olive oil
  • 1 Tablespoon pure maple syrup
  • dash of freshly ground sea salt
  • zest and juice from 1 lemon
  • 2 cups filtered water
  • 1 cup quinoa
  • 4 sprigs of parsley, finely minced

Instructions:

  1. Preheat oven to 400 degrees F.
  2. Place the onions, celery, carrots and squash in a large bowl. Mix in the oil and syrup, then sprinkle the salt and lemon zest. Mix until well combined and then place on a shallow baking dish. Cover the dish and bake for 40 minutes. After 40 minutes remove cover and cook for another 15 minutes.
  3. While the vegetables are in the oven, put the quinoa and water in a saucepan, cover and bring to a boil over medium heat. Cook for about 25 minutes over low heat, until the water is absorbed.
  4. Combine the vegetables and cooked quinoa together with the lemon juice and parsley. Serve warm or chilled.

Nutritional Analysis: One serving equals: 95 calories, 1g fat, 19g carbohydrate, 2.5g fiber, and 4g protein.

Have-Your-Chocolate Pudding 
As you work towards your fitness goals, finding desserts that are low in natural sugars will facilitate your results. It will take some time for your taste buds to adjust from enjoying intense, refined sugars to appreciating the subtly and delight of natural, wholesome sugar found in fruit. This pudding is a spectacular way to enjoy creamy chocolate while avoiding refined sugars entirely. The avocado, banana and dates provide real, usable nutrients and vitamins while pleasing your sweet tooth.

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need…

  • 1 avocado, pitted and peeled
  • 1 banana, peeled
  • ½ cup coconut milk
  • ¼ cup unsweetened cocoa powder
  • 3 dates, pitted
  • 1 teaspoon lemon juice

Instructions:

  1. Combine all of the ingredients in a high speed blender or food processor. Blend until creamy and smooth. Place in serving bowls and chill for 10 minutes. Serve and enjoy!

Nutritional Analysis: One serving equals: 228 calories, 17g fat, 16g carbohydrate, 26mg sodium, 7g sugar, 7g fiber, and 4g protein.


Healthy December Recipes

Healthy December Recipes

Pesto Zucchini Boats
Here’s a simple, delicious vegetable side dish that your whole family will love. It’s a great way to increase the fiber content of your meal. Simply add a serving of lean protein and you have a wonderfully fit meal. This is clean eating 🙂

Servings: 4

Here’s what you need…

  • 4 small, organic zucchini
  • ¼ cup kalamata olives, seeded and chopped

For the Pesto

  • ¼ cup raw pecans
  • 1 cup fresh basil leaves
  • 2 cloves garlic, chopped
  • 2 Tablespoons olive oil
  • ¼ cup nutritional yeast
  • 1 teaspoon lemon juice
  • ½ teaspoon sea salt

Instructions:

  1. Preheat the oven to 450 degrees F. Combine the pesto ingredients in a food processor until creamy.
  2. Trim the ends from the zucchinis and slice in half the long way. Carefully score the flesh with short diagonal cuts.
  3. Heat a grill pan over medium-high heat. Brush a little olive oil on the flat side of each zucchini and place the flat side down on the hot pan. Cook until the flat side is browned and the zucchini is starting to soften, about 4 minutes. Transfer the zucchini to a baking pan.
  4. Spread a Tablespoon of pesto on each zucchini slice and sprinkle with the olives. Place in the preheated oven for 8-12 minutes, until tender. Enjoy!

Nutritional Analysis: One serving equals: 152 calories, 10g fat, 140mg sodium, 11g carbohydrate, 4g fiber, and 6g protein.

Fastest Chicken Stir Fry
Think you don’t have enough time to cook a healthy meal? Think again. This healthy and delicious chicken stir-fry takes only minutes to make. Instead of chopping the vegetables yourself, this recipe calls for pre-chopped ingredients found in the produce section of your grocery store. Skip the take out line tonight and try this recipe instead.

Servings: 6

Here’s what you need…

  • 1 teaspoon olive oil
  • 1 teaspoon chopped garlic
  • 1 cup asparagus, cut into 2 inch segments
  • 1 (16 oz) package pre-chopped stir fry vegetables
  • 1 (10 oz) package shredded cabbage
  • 1 cup chopped pineapple
  • 1 cup chopped cooked chicken breast
  • ¼ cup teriyaki sauce

Instructions:

  1. Heat the olive oil in a large skillet or wok. Add the garlic. When the garlic is browned add the asparagus. Stir-fry for 5 minutes or until the asparagus turns bright green.
  2. Add the chopped stir-fry vegetables, cabbage, and pineapple. Stir-fry for 5 minutes or until the vegetables are tender.
  3. Add the cooked chicken pieces and mix in the teriyaki sauce. Stir-fry for another minute, until the sauce is evenly distributed.

Nutritional Analysis: One serving equals: 117 calories, 1.8g fat, 15.8g carbohydrate, 4g fiber, and 10.7g protein.

Teriyaki Chicken Plate
This recipe is very flavorful and is filled with wholesome nutrients, vitamins and fiber. Unlike most teriyaki recipes, this doesn’t contain sugar, yet it maintains a sweet undertone. Serve on a bed of baby arugula and quinoa.

Servings: 4

Here’s what you need…

  • 1 can naturally sweetened, zero calorie lemon lime soda (Zevia brand)
  • ½ cup soy sauce
  • ¾ cup brown rice vinegar
  • 1 medium yellow onion – half minced and half thinly sliced
  • 4 cloves garlic, smashed
  • 1 Tablespoon fresh ginger, grated
  • 1 Tablespoon coconut crystals (or 1 teaspoon agave nectar or 1 packet Stevia)
  • 2 pounds boneless, skinless chicken thighs
  • 2 teaspoons coconut oil
  • 1 bunch asparagus, trimmed and cut into 1 inch segments
  • 2 Tablespoons chopped cilantro
  • optional *baby arugula and cooked quinoa

Instructions:

  1. Combine the soda, soy sauce, vinegar, minced onion, garlic, ginger and coconut crystals in a bowl. Add the chicken and turn to coat. Place in refrigerator overnight.
  2. Remove chicken from marinade and pat dry. Reserve 1 cup of marinade.
  3. Heat one teaspoon of coconut oil in a large skillet. Add the chicken and heat on medium high, turning once, for 8-10 minutes, until browned and cooked through. Transfer to a plate.
  4. Wipe out the skillet. Heat remaining 1 teaspoon of coconut oil. Add the sliced onion and asparagus. Cook for 5 minutes, until browned. Add the reserved marinade and boil until slightly reduced. Add the cilantro.
  5. Serve over a bed of baby arugula and cooked quinoa.

Nutritional Analysis: One serving equals: 289 calories, 13g fat, 963mg sodium, 4.8g carbohydrate, 3g fiber, and 29g protein

Sprouted Grain French Toast
Just because you gave up white bread and sugar doesn’t mean that you can’t enjoy a delicious plate of French Toast! This recipe is made with sprouted grain bread, egg whites and protein-packed Greek yogurt. The whole family will love it.

Servings: 5

Here’s what you need…

  • 5 slices cinnamon raisin, sprouted grain bread
  • 1 cup egg whites
  • 6 oz fat free, Greek yogurt
  • 1 teaspoon vanilla extract
  • ½ teaspoon ground cinnamon
  • dash of salt
  • Optional: additional fat free Greek yogurt and pomegranate seeds for topping.

Instructions:

  1. Preheat a skillet, or pancake griddle over medium high heat. Lightly coat with cooking spray.
  2. In a shallow bowl, whisk the egg whites, yogurt, vanilla, cinnamon and salt. Mix until well combined.
  3. Dip each slice of bread in the egg white mixture, flipping to coat each side. Place on the prepared skillet and cook for 3-5 minutes on each side, until the eggs set and turn golden.
  4. Serve immediately with the additional yogurt and pomegranate.

Nutritional Analysis: One serving equals: 127 calories, 0 fat, 157mg sodium, 19g carbohydrate, 2g fiber, and 12g protein.


Healthy November Recipes

Healthy November Recipes

Flat Zucchini Noodles with Parm
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!

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

Greek Yogurt Parfait
This recipe makes a tasty breakfast or a high energy snack. Plain Greek yogurt is a fantastic filler that’s packed with protein and makes the perfect backdrop for ripe fruit and a sprinkle of crunchy, natural granola. To lighten this recipe up even more feel free to leave out the granola. Enjoy!

Servings: 3

Here’s what you need…

  • ¾ cup fat-free plain Greek yogurt
  • A few drops of stevia
  • 2 cups sliced mixed plums, peaches, nectarines, and sprinkle of cinnamon
  • ¾ cup granola

Instructions:

  1. In a medium bowl, mix the yogurt with the stevia.
  2. In another medium bowl, mix the sliced fruit with the cinnamon.
  3. In serving dishes, layer the yogurt, fruit, and granola.

Nutritional Analysis: One serving equals: 146 calories, 16g fat, 34mg sodium, 39g carbohydrate, 7g fiber, and 15g protein

Low Carb Mac and Cheese
Say what?! Mac and cheese without the traditional noodles! This is a recipe that kids and adults alike will love! Spaghetti squash is a fantastic replacement for traditional noodles – make it a habit to use these tender, squash noodles in all of your favorite pasta recipes. Enjoy!

Servings: 6

Here’s what you need…

  • 1 large spaghetti squash
  • 1 teaspoon olive oil
  • Sea salt
  • Black pepper
  • 2 cups broccoli florets, steamed
  • 1 Tablespoon coconut oil
  • 1 Tablespoon coconut flour
  • 1 cup coconut milk
  • 1 cup reduced-fat cheddar cheese, shredded
  • ½ cup grated parmesan, plus 1 teaspoon grated Parmesan as optional garnish
  • Salt and pepper, to taste
  • 1 teaspoon red pepper flakes, optional garnish

Instructions:

  1. Preheat oven to 400ºF. Cut the spaghetti squash in half. Scoop out and discard the seeds. Spray the center of both halves of the squash with cooking spray, and place the cut side up on a cookie sheet. Roast until tender when pierced with a knife, about 50 minutes.
  2. Remove the squash from the oven, and let cool. Once it’s safe to handle, scrape the flesh into a large bowl. Add the steamed broccoli florets to the bowl, and set aside.
  3. In a large saucepan, melt the coconut oil on medium heat, and whisk in the coconut flour. Add the coconut milk, and whisk quickly. Turn heat down to low, add the cheddar and ½ cup grated Parmesan to the saucepan, and stir until melted. Remove from heat.
  4. Pour the cheese sauce over the spaghetti squash and broccoli mixture, and toss until all the squash is covered.
  5. Dish into 4 portion, and top off with the salt and pepper to taste plus red pepper flakes and extra Parmesan if you wish!

Nutritional Analysis: One serving equals: 290 calories, 23g fat, 360mg sodium, 10g carbohydrate, 2g fiber, and 14g protein

Cranberry Tuna Salad
This tuna salad has a holiday twist with the addition of red cranberries and green celery. It is filled with muscle building protein and nutritious fiber. Fill up on this healthy dish before you attend your holiday party.

Servings: 5

Here’s what you need…

  • 2 cans wild caught Albacore Tuna, packed in water
  • 2 celery stalks, chopped
  • 2 Tablespoons low fat mayonnaise
  • ¼ cup dried cranberries
  • 1 teaspoon dried dill weed

Instructions:

  1. Drain and flake tuna in a medium bowl.
  2. Add all of the ingredients and mix until well combined.

Nutritional Analysis: One serving equals: 195 calories, 9.6g fat, 273mg sodium, 9 carbohydrate, 1g fiber, and 17g protein


Healthy October Recipes

Healthy October Recipes

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.

Servings: 4

Here’s what you need…

For the salad:

  • 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!

Nutritional Analysis: One serving equals: 222 calories, 16g fat, 9g carbohydrate, 19g fiber, and 14g protein.

Quick Pumpkin Soup
Craving pumpkin yet this season? Well rather than falling into a major calorie trap by getting your pumpkin fix in a sugary coffee drink or baked goods, give this simple and quick pumpkin soup recipe a try. Made from canned, pureed pumpkin, this soup comes together in minutes and brings out the most comforting flavor of the season in a healthy, satisfying way. Enjoy!

Servings: 8

Here’s what you need…

  • 1 Tablespoon coconut oil
  • 1 yellow onion, chopped
  • 1 teaspoon garlic, minced
  • 1 Tablespoon coconut palm sugar
  • ½ teaspoon ground allspice
  • ¼ teaspoon crushed red pepper flakes
  • 2 (15oz) cans pureed pumpkin
  • 2 cups low sodium vegetable broth
  • 1 teaspoon sea salt
  • 1 (14oz) can coconut milk
  • black pepper
  • **To garnish: pepitas and sour cream

Instructions:

  1. Place the coconut oil in the bottom of a large soup pot over medium high heat. Add the onion, garlic, coconut palm sugar, allspice, and red pepper flakes. Sauté until tender, about 10 minutes.
  2. Add the pumpkin, broth and salt. Bring to a boil. Reduce the heat, cover and simmer for 30 minutes. Use an immersion blender to blend the soup until smooth. Return the soup to a simmer and add in the coconut milk. Season to taste with salt and black pepper. Garnish with pepitas and sour cream. Enjoy!

Nutritional Analysis: One serving equals: 175 calories, 13g fat, 13g carbohydrate, 5g fiber, and 3g protein.

Easy 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!

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.

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!

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.

Fitness Chicken Lettuce Boats
I love recipes like this, where the flavor and enjoyment outshine the health benefit. One bite of these Fitness 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!

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.


Healthy September Recipes

Healthy September Recipes

Smoked Salmon Mini Frittatas

Mini frittatas are a fantastic, high protein meal that is quick to whip up and throw into the oven. This recipe calls for smoked salmon to be whisked into the egg mixture, however feel free to use any cooked meat that you have on hand, as well as any chopped veggies you might have on hand. Enjoy for breakfast, lunch or dinner!

Servings: 6

Here’s what you need…

  • 1 Tablespoon olive oil
  • ¼ cup diced shallots
  • ½ teaspoon sea salt
  • ⅛teaspoon black pepper
  • 4 oz smoked salmon, cut into ¼ inch pieces
  • 6 eggs
  • 8 egg whites
  • ¼ cup coconut cream or Greek yogurt
  • 2 Tablespoons minced chives, divided

Instructions:

  1. Preheat the oven to 325 degrees F. Lightly grease 6 (8oz) ramekins with olive oil and place on a rimmed baking sheet.
  2. In a medium skillet add the olive oil, shallots, sea salt and black pepper over medium heat for 4 minutes. Add the smoked salmon and cook for 2 minutes. Remove from heat.
  3. Divide the salmon mixture between the 6 ramekins.
  4. In a large bowl combine the eggs, egg whites, coconut cream and half of the chives. Whisk until fully blended. Divide the egg mixture between the 6 ramekins.
  5. Bake for 35 minutes, or until fully set. Garnish with the remaining chives. Enjoy!

Nutritional Analysis: One serving equals: 156 calories, 10g fat, 642mg sodium, 2g carbohydrate, 1g fiber, and 15g protein

Frozen Dessert Bark

It’s important to have go-to healthy desserts to turn to when your sweet tooth strikes. Treats like this Frozen Dessert Bark will keep you from making regrettable food choices even in the face of ice cream cravings. Enjoy this sweet treat without guilt!

Servings: 6

Here’s what you need…

  • 2 cups unsweetened, Greek yogurt
  • 1 teaspoon honey
  • 10 drops liquid stevia
  • 1/8 teaspoon almond extract
  • 3 Tablespoons stevia-sweetened mini chocolate chips, divided
  • 5 fresh strawberries, halved and sliced
  • 2 Tablespoons unsweetened coconut flakes

Instructions:

  1. Find a tray that fits in your freezer and line it with parchment paper.
  2. In a medium bowl mix the yogurt, honey, stevia, almond extract and 1 Tablespoon of the chocolate chips.
  3. Spread the mixture over the prepared pan to ½ inch thick. Sprinkle with the sliced strawberries, coconut flakes and remaining chocolate chips. Place in the freezer for 3 hours, until completely frozen.
  4. Remove from the freezer and use a knife to break the dessert bark into pieces. Store in an airtight bag in the freezer. Enjoy!

Nutritional Analysis: One serving equals: 87 calories, 3g fat, 25mg sodium, 7g carbohydrate, 1g fiber, and 8g protein

Kale & Tomato Frittata (Option 1)

Here’s a quick vegetarian stir-fry recipe that’s perfect for a fiber-filled, meatless meal. There’s no need to serve this stir-fry over a pile of traditional rice – simply add extra veggies or shredded cauliflower. Enjoy!

Servings: 4

Here’s what you need…

  • 1 (12oz) package extra-firm tofu, drained and cut into ½ inch cubes
  • 1 Tablespoon coconut flour
  • ¼ cup finely chopped peanuts, or almonds
  • 1 Tablespoon sesame seeds
  • 1 teaspoon crushed fresh ginger
  • pinch of crushed red pepper
  • 1 Tablespoon olive oil
  • 1 (16oz) bag frozen stir-fry vegetables, thawed
  • ½ cup stir-fry sauce
  • 2 scallions, thinly sliced

Instructions:

  1. Lightly coat the cubed tofu with coconut flour. In a medium bowl, combine 2 Tablespoons of the peanuts, the sesame seeds, ginger and red pepper. Add the tofu and toss gently.
  2. Heat the olive oil in a large skillet over high heat. Add the tofu mixture and cook for 4 minutes, stirring gently, until the sesame seeds are toasted and the tofu begins to turn golden.
  3. Remove the tofu from the skillet – set aside. Add the frozen vegetables and cook, stirring often for 4 minutes, until heated through. Add the stir-fry sauce and cook until the mixture is bubbly. Mix in the tofu. Top with the remaining peanuts and sliced scallions. Serve hot. Enjoy!

Nutritional Analysis: One serving equals: 229 calories, 9g fat, 490mg sodium, 16g carbohydrate, 5g fiber, and 13g protein

Kale & Tomato Frittata (Option 2)

If you haven’t yet added frittatas to your dinner rotation then here’s the perfect recipe to start with. While this recipe calls for kale and tomatoes, frittatas can be made with whatever vegetables and meat you have on hand, simply chopped and thrown in to the egg mixture. It’s a great way to eat low carb and high protein. Enjoy!

Servings: 6

Here’s what you need…

  • 6 eggs
  • 4 egg whites
  • ¾ teaspoon sea salt
  • ½ teaspoon black pepper
  • 3 Tablespoons nutritional yeast
  • ½ teaspoon dried oregano
  • 1 teaspoon olive oil
  • 2 cups kale, destemmed and chopped
  • 1 cup cherry tomatoes, halved

Instructions:

  1. Preheat the oven to 375 degrees F.
  2. In a large bowl whisk the eggs, egg whites, sea salt, black pepper, nutritional yeast and oregano.
  3. Coat an 8-inch oven-safe skillet with the olive oil. Place over medium heat and add the kale and tomatoes. Cook for 4 minutes, until soft. Swirl in the egg mixture then remove from heat.
  4. Transfer the skillet to the oven and bake until set, about 20 minutes. Slice into wedges and serve. Enjoy!

Nutritional Analysis: One serving equals: 116 calories, 5g fat, 323mg sodium, 6g carbohydrate, 2g fiber, and 12g protein


Healthy July Recipes

Healthy July Recipes

Maple Glazed Salmon
I’m often asked what makes a healthy dinner. Look no further than this tantalizing recipe for Maple Glazed Salmon. Salmon is a delicious protein that has the bonus of being filled with omega-3 fatty acids and vitamin B12. This recipe is simply baked in the oven, making it quick and convenient. Serve alongside roasted broccoli for a well-balanced meal.

Servings: 4

Here’s what you need…

  • ¼ Cup Maple Syrup
  • ¼ Cup Coconut Aminos or Soy Sauce
  • 1 Tablespoon Lemon Juice
  • Salt and Pepper
  • 4 (6oz) Boneless Center Cut Salmon Fillets
  1. In a large ziplock bag combine the maple syrup, coconut aminos and lemon juice. Generously season the salmon fillets with salt and pepper. Place the seasoned fillets in the marinade and seal the bag. Place in the fridge, skin side up, for an hour.
  2. Preheat the oven to 400 degrees F. Lightly grease the bottom of a casserole pan with olive oil.
  3. Place the fillets, skin side down, on the prepared pan and bake for 15 minutes, until flaky. Enjoy!

Nutritional Analysis: One serving equals: 286 calories, 10g fat, 14g carbohydrate, 0g fiber, and 34g protein.

Herb-Coated Halibut with Zucchini and Whole Wheat Couscous
Not only is this meal delicious, it’s also incredibly healthy. A tangy herb paste coats both the fish and zucchini, which roast on the same pan. The entire meal is ready in 30 minutes – perfect for busy weekday dinners.

Servings: 4

Here’s what you need…

  • 6 scallions, chopped
  • 1 cup packed fresh cilantro
  • ½ cup packed fresh mint
  • 3 Tablespoons olive oil
  • 1 Tablespoon chopped, peeled fresh ginger
  • ¾ teaspoon ground coriander
  • Salt and pepper to taste
  • 1 zucchini, cut into spears
  • 4 skinless fillets firm white fish
  • 1 cup dry whole-wheat couscous
  1. Preheat oven to 425 degrees. Throw the scallions, cilantro, mint, oil, ginger, coriander and ½ teaspoon salt into a food processor and pulse until a coarse paste forms. Season with pepper.
  2. Toss zucchini with 3 tablespoons herb paste in a bowl. Spread onto a rimmed baking sheet. Roast for 5 minutes.
  3. Rub remaining herb paste onto both sides of fish fillets. Push zucchini to edges of baking sheet, and arrange fish in center, leaving about ½ inch between each fillet. Roast until fish is opaque and semi-firm to the touch, about 15 minutes. Meanwhile, prepare directions. Serve fish and zucchini over couscous.

Nutritional Analysis: One serving equals: 354 calories, 10g fat, 29g carbohydrate, 6g fiber, and 32g protein.

Creamy Low Fat Tuna Salad
Most recipes for tuna salad call for fat-filled mayonnaise, but this recipe uses fat free Greek yogurt instead. You get all the creaminess without added calories to set back your results.

Servings: 5

Here’s what you need…

  • 2 (5oz) cans wild albacore tuna, packed in water
  • 1 cup fat-free Greek yogurt
  • 2 Tablespoons champagne mustard
  • 1 teaspoon dried dill weed, plus more for garnish
  • dash of freshly ground pepper
  • 1 green apple, shredded
  • 2 cups green cabbage, shredded
  • 4 cups organic mixed greens
  1. Drain the tuna and flake in a medium bowl. Add the yogurt, mustard, dill and pepper. Mix until creamy and well combined.
  2. Add the shredded apple and cabbage. Mix well.
  3. Arrange mixed greens on plates, then use an ice cream scooper to place the tuna mixture. Sprinkle with dill weed.

Nutritional Analysis: One serving equals: 140 calories, 1 fat, 210mg sodium, 13g carbohydrate, 2g fiber, and 20g protein.

Homemade Burrito
Here’s a healthy burrito recipe to sink your teeth into. Whole grains, lean protein and crunchy veggies make this a recipe that you’ll come back to time and again. Serve with a side of your favorite salsa.

Servings: 1

Here’s what you need…

  • 1 sprouted grain, flourless tortilla
  • 1 Tablespoon hummus
  • ⅓ cup cooked brown rice
  • ¼ cup cooked black beans
  • ½ cup cooked chicken, chopped (or baked tofu)
  • 2 Tablespoons fresh corn kernels
  • 2 Tablespoons chopped cucumber
  • ¼ cup shredded arugula
  • 3 cherry tomatoes, chopped
  1. Warm the tortilla in a dry skillet. Spread the hummus evenly over the tortilla.
  2. Top the tortilla with rice, beans, chicken and veggies.
  3. Fold the two sides of the tortilla in over the filling, then flip up the bottom edge and roll tightly.

Nutritional Analysis: One serving equals: 380 calories, 8g fat, 45g carbohydrate, 7g fiber, and 31g protein.


Healthy June Recipes

Healthy June Recipes

Egg & Sausage Casserole
Starting your day off with a breakfast that is low in carbs and filled with protein and healthy fiber is a key way to stay on track with your fitness and fat loss goals. Many breakfast options today are filled with simple sugars and grains which sets you up for a day filled with poor food choices. This recipe for Egg and Sausage Casserole is filled with all of the energy-packed ingredients you need to power your day, to burn fat, and to feel great. Enjoy the leftovers for lunch or dinner!

Servings: 6

Here’s what you need…

  • 1 teaspoon olive oil
  • ½ cup onion, chopped
  • 4 links chicken sausage, sliced into ¼ inch rounds
  • 2 cups broccoli, chopped
  • ¾ cup shredded cheese, divided
  • 8 eggs, beaten
  • ¼ cup milk
  • ½ teaspoon black pepper
  • ½ teaspoon sea salt
  1. Preheat the oven to 350 degrees F. Lightly grease a large casserole pan with olive oil.
  2. In a small skillet, place the olive oil over medium heat. Add the chopped onion and cook, stirring often, for 5 minutes or until tender. Remove from heat.
  3. In a medium bowl combine the tender onion, chicken sausage rounds, broccoli and ¼ cup of the shredded cheese. Spread this broccoli mixture over the prepared casserole pan.
  4. In a large bowl combine the eggs, milk, pepper, salt and most of the remaining cheese (save a handful to sprinkle over the top of the casserole). Pour the egg mixture over the broccoli mixture in the casserole pan.
  5. Cover the casserole pan with foil and bake in the preheated oven for 30 minutes. After 30 minutes, remove the foil, sprinkle with the remaining cheese and continue to bake, uncovered, for 15 minutes. Remove from oven, cool for 10 minutes, serve and enjoy!

Nutritional Analysis: One serving equals: 197 calories, 14g fat, 4g carbohydrate, 1g fiber, and 14g protein.

Bacon & Mustard Spiked Green Beans
Here’s a tasty way to serve up garden fresh green beans this summer. Smokey bacon and tangy mustard give these tender-crisp green beans memorable flavor. This side dish pairs perfectly with steak or chicken on the grill or alongside a lettuce wrapped burger. Enjoy!

Servings: 6

Here’s what you need…

  • 2 lbs green beans, trimmed
  • 6 slices bacon
  • ½ cup yellow onion, sliced
  • 2 Tablespoons apple cider vinegar
  • 2 Tablespoons whole grain mustard
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  1. Bring a large pot of water to boil. Add the green beans and cook for 5 minutes. Drain the beans into a colander and place under cold water for 20 seconds.
  2. In a large skillet, cook the bacon until crispy over medium-high heat. Remove the bacon from the skillet, leaving the bacon drippings, and chop into 1-inch pieces.
  3. Return the skillet to medium-high heat and cook the onions in the bacon drippings for 5 minutes, or until tender. Reduce the heat to low and add the vinegar, mustard, salt and pepper, stirring until fully combined. Add the green beans and the bacon pieces and mix well. Serve and enjoy!

Nutritional Analysis: One serving equals: 158 calories, 8g fat, 12g carbohydrate, 6g fiber, and 10g protein.

Pickled Egg & Tuna Salad
You’ve heard of egg salad and you’ve heard of tuna salad, but have you ever heard of Pickled Egg & Tuna Salad? Basically what we have done here is combine the best of both beloved salads to create a dish that is truly satisfying and nutritious. It’s high in protein, low in carbs and big on flavor. The crunchy bites of tangy pickle are fantastic! This recipe is great to pack for lunch to keep you on track with your healthy eating throughout your workday. Enjoy!

Servings: 4

Here’s what you need…

  • 1 (6oz) can albacore tuna, in water, drained and flaked
  • 4 hard boiled eggs, chopped
  • ¼ cup pickles, chopped
  • ¼ cup plain Greek yogurt
  • 1 Tablespoon fresh parsley, minced
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • 4 butter lettuce leaves for serving
  1. In a large bowl combine the tuna, eggs, pickles, yogurt, parsley, sea salt and pepper. Mix well until creamy and fully combined.
  2. Chill the salad for 20 minutes and then serve on the large lettuce leaves. Enjoy!

Nutritional Analysis: One serving equals: 117 calories, 5g fat, 1g carbohydrate, 1g fiber, and 16g protein.

Greek Omelet 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.

Servings: 4

Here’s what you need…

  • 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
  • ¼ cup fresh broccoli, chopped
  • ¼ teaspoon sea salt
  • ¼ teaspoon black pepper
  • 2 links chicken sausage, chopped
  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!

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


What is my typical day of eating to lose weight?

What is my typical day of eating to lose weight?

I get the question all the time “what do you eat to lose weight??”

Well the answer is not so simple. First of all you have to know that everyone’s body is different. We all lost weight differently and we all lose weight at different rates.

What is the same is the tools on how you figure out how to lose the weight.

  1. Calories, if your consuming to many…. you won’t lose weight.
  2. Whole foods, yep this means you have to eat your veggies
  3. Exercise…. does that mean you have to be a body builder? No.

Let’s look at calories. When I first started if you asked me how many calories I consumed in a day, I would have said: “I’m not sure, but I would guess about 2,500 and I eat pretty healthy” And then I downloaded this free little app called “my net diary”. Guess what? My “I eat pretty healthy and 2,500 calories, well I consumed that by 3:00pm and the bulk of my food was still to come. The worst part, I drank most of my calories. Including milk, pop and caribou coffee. Download the app and start plugging in EVERYTHING you eat. Then just use it as a guideline, letting you know where you are at. For me it was shocking how much sugar I consumed and how little protein I ate.

As a rule: 30% healthy fat, 30% healthy carbs and 40% Protein.

 

Whole foods, why do we hate our veggies so much? I can tell you… because we don’t know how to prepare them! Go into any fine restaurant and you will eat your veggies right? Those amazing little carrots with the stems still on them, how can they taste so good? and seriously why do Brussel sprouts or green beans always taste so much better when I eat out verses when I make them? Because they know how to cook them! Instead of boiling or stemming the heck out of your veggies, try this next time:  Set your oven on 350 degrees. Cut up all your veggies toss them in a zip lock bag, 1  Tbs. of olive oil or better yet coconut oil.  a couple of twists of pink Himalayan sea salt. Shake it up and put on a cookie sheet in the oven for 20 min. BAM! you have some amazing veggies!

Exercise: why does everyone think they need to go out and do some crazy hard workout to get results? You don’t. Even a 30 min walk outside will get your metabolism stimulated. Go for a bike ride, swim, have sex (did I just say that) go dancing!  Do something that you LOVE. If you want to try a workout class, I highly recommend a HIIT class that is really going to get your body to burn fat off your body.

 

So there you have it, some general rules on how to start burning fat. Still feel stuck? Then call me and I will help you through it: 612-454-6409

Oh and as promised….. this is my typical day of eating:

Breakfast: 1 cup egg whites cooked over low heat. toss in 2-3 oz of sweet potato that I baked the night before. 1 green drink: 1 cup of bone broth, handful of organic power greens from target, 1 cutie orange, 1/4 green apple, 1/4 avocado, 1 scoop vanilla whey protein powder. add ice and blend well. rice

Mid morning snack post workout: Protein smoothie: 1 cup water, 1 scoop of vanilla protein powder, 1 tsp pure coco powder, 1 tbl.
PB2, 1/2 frozen banana, ice. blend well and put thermos.

Lunch ( I eat about 1:30) – Grilled chicken tossed in with cauliflower rice (Can buy already made in a bag) shredded carrots, 1 green onion, 1/4 cup peas, I cook all this in a pan in the morning, and then add in 1 tablespoon of coconut tariki  sauce. then I bring it to work and eat it cold.

Mid afternoon snack: grilled chicken slices, bubbies sauerkraut. Then go for a walk.

Dinner: Fish tacos (3) or Flank steak and green beans or rotisserie chicken and a bunch of greens.

If I crave something sweet then I will have 1 C. watermelon or 1/2 apple. I also drink 100 oz of water every day.

I want to remind you what I said in the beginning, everyone loses weight differently. Just because you eat like I do does not mean you will lose weight. It’s important to find what works for you!


Healthy May Recipes

Healthy May Recipes

Sausage and Cabbage Comfort Soup

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.

Servings: 20

Here’s what you need…

  • 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
  • 8 cups chicken broth
  • Basil leaf to garnish *optional
  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!

Nutritional Analysis: One serving equals: 116 calories, 7g fat, 7g carbohydrate, 2g fiber, and 6g protein.

Chorizo Egg Skillet

Here’s a flavorful and exciting way to start your day! Chorizo, eggs, tomatoes and arugula are the star ingredients in this protein filled breakfast skillet. Feel free to enjoy it for dinner or lunch as well!

Servings: 4

Here’s what you need…

  • 2 links chorizo, casing removed
  • ½ yellow onion, chopped
  • 15-oz can diced tomatoes
  • 12 cherry tomatoes, halved
  • 4 large eggs
  • 1 cup arugula
  • sea salt
  • black pepper
  1. Preheat the oven to 300 degrees F.
  2. Place the chorizo links in a medium, oven-proof, skillet over low heat. Cook until all sides of the chorizo are browned. Periodically deglaze the pan with water. Allow the chorizo to cool, remove it from the skillet, and then slice each link into 10 pieces.
  3. Sauté the onion in the leftover chorizo fat until tender, about 5 minutes. Add the can of tomatoes to the skillet. Arrange the halved cherry tomatoes and slices of chorizo around the edge of the skillet. Use a spoon to create four 2-inch wells in the tomato and egg mixture. Crack each egg into a ramekin and gently pour one egg into each well.
  4. Place the skillet in the oven for 10-15 minutes, until the eggs are set. Top with fresh arugula and season with sea salt and black pepper. Enjoy!

Nutritional Analysis: One serving equals: 289 calories, 20g fat, 8g carbohydrate, 2g fiber, and 17g 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.

Servings: 6

Here’s what you need…

  • 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
  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.

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

Easy Bake Cajun Salmon with Roasted Cauliflower & Broccoli

This recipe for Cajun Salmon is a simple and flavorful way to eat a lean dinner. The Roasted Cauliflower and Broccoli are delicious enough to save the leftovers for a mid-afternoon snack! Start your healthy eating and cooking with these recipes.

Servings: 2

Here’s what you need…

Roasted Cauliflower & Broccoli:

  • 1 head cauliflower, chopped into florets
  • 1 head broccoli, chopped into florets
  • 2 Tablespoons olive oil
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • 1 teaspoon garlic, minced
  • ½ lemon, juiced

Cajun Salmon:

  • 2 (4-oz) salmon fillets
  • 2 Tablespoons Cajun seasoning blend
  • ½ lemon, sliced
  1. Preheat the oven to 425 degrees F. On a rimmed baking sheet combine the cauliflower and broccoli florets with the olive oil, salt, black pepper and garlic. Roast for 20 minutes, until lightly charred. Toss with lemon juice.
  2. Reduce the oven temperature to 400 degrees F. Rub the salmon fillets with the Cajun seasoning. Place on a baking sheet and roast for 15 minutes, until flaky. Serve with lemon slices. Enjoy!

Nutritional Analysis: One serving equals: 406 calories, 19g fat, 12g carbohydrate, 4g fiber, and 30g protein.

Zucchini Pizza Boats

Pizza cravings have derailed many well-intentioned dieters, so it’s essential to have a solution that doesn’t leave you filled with regret and excessive calories. This recipe for Zucchini Pizza Boats delivers all that you love about pizza – the flavors of basil, marinara, pepperoni and cheese – and swaps out the calorie-laden crust for guilt-free and fiber filled zucchini. Enjoy as a meal, an appetizer or as a snack.

Servings: 6

Here’s what you need…

  • 6 organic zucchini
  • ½ cup organic spaghetti sauce
  • ½ cup mozzarella, shredded
  • ¼ cup sliced olives
  • ¼ cup fresh basil, chopped
  • 3 oz uncured pepperoni, sliced
  1. Preheat the oven to 400 degrees F. Lightly grease a shallow baking dish with olive oil
  2. Wash the zucchini and slice in half lengthwise. Scoop out some of the zucchini flesh to make little boats. I used a knife to slice down the sides and then a spoon to scoop it out. If the zucchini is soft then you won’t need to use a knife. Arrange the zucchini in the prepared pan.
  3. Spoon some spaghetti sauce in each zucchini boat and then top with mozzarella, olives, basil and pepperoni. Bake for 20 minutes or until the toppings are cooked and the zucchini are soft. Enjoy!

Nutritional Analysis: One serving equals: 90 calories, 4g fat, 10g carbohydrate, 3g fiber, and 6g protein.


Healthy April Recipes

Healthy April Recipes

Quinoa Breakfast Bowl
You’ve probably heard of quinoa—it is hailed as a super food. It’s high in protein (12%-18%) and contains a balanced set of essential amino acids — this means it’s a surprisingly complete protein. It’s also high in fiber and iron. Quinoa is quite possibly the perfect thing to have for breakfast to start your day off on the right foot.
Servings: 1

Here’s what you need…

  • ½ cup quinoa, cooked in water according to instructions on package
  • 1 Tablespoon golden raisins
  • 1 Tablespoon date pieces, chopped
  • 1 Tablespoon pecan pieces, chopped
  • Dash of cinnamon
  • Dash of nutmeg
  • Drizzle of pure maple syrup
  1. Top cooked quinoa with raisins, date pieces, pecan pieces, cinnamon, nutmeg and a drizzle of maple syrup.

Nutritional Analysis: One serving equals: 344 calories, 5g fat, 59g carbohydrate, 6g fiber, and 12g protein.

Sweet & Tangy Salmon
Here’s a protein-packed dinner recipe that will help you shed bell fat. Serve with a side of dark leafy greens. Salmon is full of healthy omega-3 fatty acids and B vitamins. In addition to the health benefits, this salmon recipe packs a sweet and tangy flavor that is sure to please.
Servings: 2

Here’s what you need…

  • 1 fillet of fresh Salmon
  • 1 cup Lite Soy Sauce or coconut aminos
  • 2 tablespoons fresh minced Ginger
  • ¼ cup honey
  1. Combine the Soy Sauce, Ginger and Agave nectar. Place the Salmon in a pan and cover with the Soy marinade for 1 hour in the fridge.
  2. Prepare your grill. If desired, soak a cedar plank to barbecue the Salmon on.
  3. Grill over medium heat until cooked through and flaky.

Nutritional Analysis: One serving equals: 300 calories, 12g fat, 8g carbohydrate, .5g fiber, and 40g protein.

Best Chicken Salad Recipe
Most chicken salad recipes contain loads of mayonnaise or dairy products, but not this one. A simple can of coconut milk makes this salad deliciously creamy while roasted chiles, fresh cilantro, sweet fruit and crunchy pecans really bring the flavor. Serve on large butter lettuce leaves.

Servings: 8

Here’s what you need…

For the Creamy Coconut Dressing:

  • 1 (14oz) can coconut milk, full fat
  • ¼ cup fresh cilantro, chopped
  • 1 Tablespoon apple cider vinegar
  • 1 Tablespoon coconut oil, melted
  • ⅛ teaspoon garlic powder
  • lemon zest (all you can get from one small lemon)
  • 1 teaspoon lemon juice
  • dash salt
  • dash pepper

For the Salad:

  • 1 cup celery, finely chopped
  • 1 cup red grapes, halved
  • ½ cup pecans, chopped
  • 1 apple, finely chopped
  • 4oz can mild chopped green chiles
  • 1 lb roasted chicken, chopped
  1. For the Creamy Coconut Dressing: Combine all of the ingredients in a medium bowl. Whisk well and then set in the fridge to chill while you prepare the salad.
  2. For the Salad: Combine all of the ingredients in a large bowl. Add the creamy coconut dressing and mix well. Season with salt and pepper. Serve with large lettuce leaves and Dijon mustard.

Nutritional Analysis: One serving equals: 286 calories, 20g fat, 80mg sodium, 6g carbohydrate, 2g fiber, and 19g protein

Spinach and Egg White Breakfast Wrap
I forgot to mention that Fit Life food, while healthy and controlled, is still quite delicious! This Breakfast Wrap is satisfying and nourishing for breakfast, lunch or dinner. It’s ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, but don’t be surprised if you get hooked!
Servings: 2

Here’s what you need…

  • 1 teaspoon olive oil
  • 1 garlic clove, minced
  • ¼ cup tomato, finely chopped

  • 2 cups spinach, roughly chopped
  • 1 cup egg whites
  • dash of salt and pepper
  • 2 sprouted grain tortillas
  • 2 Tablespoons pesto (purchase it pre-made, or combine ½ cup walnuts, 2 cups basil leaves, 2 cloves garlic, ¼ cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)
  1. Spread a tablespoon of pesto over each tortilla and set aside.
  2. In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.
  3. Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.
  4. Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.

Nutritional Analysis: One serving equals: 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein.



Smoked Salmon Hash Recipe

Smoked Salmon Hash Recipe

Looking to shed unwanted pounds?  This recipe packs in some really amazing omega 3’s, powerful proteins and crip tender asparagus.   Asparagus is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells.  Let’s just suffice it to say that this meal pack in the nutrients and melts off the fat.
If you love salmon like I do then you’re going to love this recipe!  Not only is this great for breakfast but it also works for just about any time.  My mouth waters just looking at this picture and I just finished eating!  
This recipe is directly from our 28 Fat Loss Formula Recipe Book.  For more recipes like this one visit http://altmanfitness.com/28dayfatlossformulanow/ 
SERVES [2]

Smoked Salmon Hash

 

 

INGREDIENTS

1tbsp. diced onion,

8 oz hot or cold smoked salmon 1 cup Asparagus

chopped

1tbsp. fresh dill

1tbsp. Dijon Mustard 1tbsp. olive oil

2 tbsp. lemon juice 2 tsp. Horseradish

2 Eggs

Pepper to taste

 

DIRECTIONS

Start out by cooking the asparagus, in a pan with raw onion until tender. If you prefer the salmon warm, place it in a sautee pan with asparagus. or you can keep it cold.

In another pan, make your eggs, over-easy with a very small amount of real butter

To make the “dressing”- take the dill, mustard, olive oil, lemon juice and

horseradish and mix together. Take the salmon, asparagus and egg and top it with the dressing. Enjoy!

Calories: 333 Fat:16 Carbs: 5

Fiber: 2

Protein: 37

For  400 calories,  use  5 oz salmon

For  500 calories,  use 6 oz salmon and 2.  eggs


Healthy March Recipes

Healthy March Recipes

Herb Chicken, Arugula and Mango Salad
This recipe takes the concept of chicken salad 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.

Servings: 4

Here’s what you need…

For the Herb marinade:

  • Juice from 1 lemon
  • 1 teaspoon olive oil
  • 1 teaspoon salt
  • 1 teaspoon dried basil
  • 1 teaspoon crushed rosemary
  • ½ teaspoon garlic powder
  • ½ teaspoon sweet paprika
  • ½ teaspoon black pepper
  • ½ teaspoon dried thyme
  • ¼ teaspoon celery seeds
  • ¼ teaspoon dried parsley
  • ⅛ 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
  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.

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

Tangy Green Beans
Green beans are low in calories and packed with vitamins and healthy fiber. This dish comes together quickly and the flavors are deliciously tangy.

Servings: 5

Here’s what you need…

  • 8oz fresh green beans
  • 2 teaspoons olive oil
  • 1 Tablespoon dijon mustard
  • 2 teaspoons brown rice vinegar
  • 3 Tablespoons diced yellow onion
  • dash of salt and pepper
  1. Steam the green beans until soft, yet still with a slight crunch.
  2. In a medium bowl whisk together the remaining ingredients. Add the green beans and toss together.
  3. Transfer beans to serving dish and enjoy.

Nutritional Analysis: One serving equals: 47 calories, 2g fat, 5g carbohydrate, 2g fiber, and 3g protein

Easy Baked Salmon
Salmon is filled with quality protein and omega-3 benefits, making it the perfect center of your healthy dinner. Serve your salmon on a bed of fresh or braised greens.

Servings: 4

Here’s what you need…

  • 1/2 cup Greek yogurt, fat free
  • 1 lime, juiced
  • 3 garlic cloves, minced
  • 1 1/2 teaspoons ground coriander
  • 1 1/2 teaspoons ground cumin
  • 4 (3oz) wild caught salmon fillets
  1. Preheat oven to 375 degrees F. Coat a baking pan with nonstick spray and set aside.
  2. In a small bowl combine the yogurt, lime juice, and garlic. Put half of the yogurt mixture aside in the fridge. Coat the salmon with the other half of the yogurt mixture and marinate in the fridge for 30 minutes.
  3. Place the salmon on prepared pan and bake for 20 minutes. Turn on the high broil for an additional 5 minutes until the top of the salmon has browned.
  4. Serve the salmon on a bed of kale with a dollop of the reserved yogurt.

Nutritional Analysis: One serving equals: 172 calories, 6.9g fat, 62mg sodium, 1g carbohydrate, 0g fiber, and 24.6g protein

PB&J Makeover
Not all PB&J sandwiches were created nutritionally equal. It all depends on the quality of the ingredients that you use.

If you use white bread, corn syrup-filled peanut butter and refined sugar-filled jelly, the result would be a sandwich that will skyrocket your blood sugar, promotes fat storage and leaves you feeling hungry a short time later.

However, if you make this recipe, with sprouted grain bread, true peanut butter made from one ingredient: peanuts, and fruit preserves that are naturally sweetened with fruit juice rather than sugar, then the result would be a nutritionally dense food that would promote stable blood sugar levels and provide you with hours of sustained energy.

Servings: 1

Here’s what you need…

  • Sprouted grain bread
  • 1 Tablespoon pure peanut butter (no added sugar or corn syrup)
  • 1 Tablespoon natural fruit spread (no added sugar or corn syrup)
  • ½ of a banana, sliced
  1. Spread one piece of bread with peanut butter and the other with fruit spread. Line one side with the sliced bananas and sandwich it.
  2. In a grill pan over medium heat, grill each side until grill marks appear and the sandwich is warmed.

Nutritional Analysis: One serving equals: 380 calories, 8.7g fat, 53g carbohydrate, 9g fiber, and 13.2g protein


White Bean Hummus Recipe

White Bean Hummus Recipe

White Bean Hummus Pic

 

Use this white bean hummus instead of creamy dressings or cheese in your sandwich. The hummus is filled with protein and fiber – both important for building your best body.
Servings: 8

Here’s what you need:

  • 2 cans white beans, drained and rinsed
  • 1 small onion, chopped
  • 3 cloves garlic, minced
  • 1/4 cup whole wheat bread crumbs (or gluten free)
  • 1 Tablespoon Dijon mustard
  • Juice of 1 lemon
  • 1 teaspoon olive oil
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried thyme
  • dash of salt
  1. Throw everything into the food processor and blend until smooth and creamy.
  2. Spread onto bread or use as a dip for cut veggies.

Nutritional Analysis: One serving equals: 124 calories, 1.6g fat, 20g carbohydrate, 5.5g fiber, and 7g protein.