Recipes

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.


Healthy June Recipes

Lemony Kale Quinoa With Turmeric And Chicken
What to do with fresh turmeric root? Why turn it into this SUPER FOOD medley! The fresh turmeric is extremely easy to incorporate into the dish and is used in both the marinade for the chicken and in the quinoa.Note: for those on a super low carb diet, feel free to sub in 4 cups of shredded cauliflower or Brussels sprouts in place of the quinoa. Reduce the broth to 1/4 cup and reduce the cook time in half.

Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

For the Turmeric Marinated Chicken

  • 1 cup coconut cream
  • 2 tablespoons olive oil
  • 1 Tablespoon freshly grated turmeric root
  • 1 teaspoon Ginger Root
  • juice from 1 Lemon
  • ½ teaspoon ground cayenne pepper
  • 1 clove Garlic, minced
  • 1 teaspoon sea salt
  • 2 pounds raw chicken breast, cubed

For the Quinoa

  • 1 tablespoon coconut oil
  • 1 tablespoon freshly grated ground turmeric
  • 1 teaspoon Curry Powder
  • ½ teaspoon cumin
  • 1 cup quinoa, rinsed and drained
  • 2 cups chicken broth
  • 2 baby kale, chopped
  • juice from ½ Lemon
  • 2 tablespoons raw pepitas

Instructions

  1. Combine all of the marinade ingredients in a bowl, except for the chicken. Mix well to combine. Add the chicken cubes and mix well. Cover and place in the fridge for 2 hours, or up to overnight.
  2. Preheat the oven to 360 degrees F. Lightly coat a baking sheet with olive oil. Place the chicken cubes on the pan so that they aren’t touching. Bake for 20 minutes. Without removing the chicken from the oven switch to the high broil for 5 to 10 minutes. Remove once golden.
  3. In a medium sauce pan place the coconut oil over medium heat. Add the turmeric, curry and cumin. Heat until fragrant. Add the quinoa and stir frequently until it starts to make popping sounds.
  4. Add the chicken broth and bring to a low simmer. Cover, reduce the heat to low, and cook undisturbed for 10 minutes. Remove the lid, stir in the kale, and place the lid back, cooking for another undisturbed 10 minutes. Turn the heat off and let the quinoa sit for 5 minutes. Remove the lid and transfer to a bowl. Fluff the quinoa and mix in the lemon juice. Garnish with pepitas and serve with the chicken. Enjoy!

Nutritional Analysis

One serving equals: 330 calories, 21g fat, 21g carbohydrate, 300mg sodium, 1g sugar, 4g fiber, and 15g protein.

Rainbow Trout with Mango Chutney
Here’s a tasty way to prepare and enjoy fresh trout from the lake! The mango chutney is phenomenal all by itself, with notes of ginger, curry and lime taking center stage. The simple marinade on the trout saturates pleasing flavor into each bite. This recipe is a great one to add to your meal prep recipe list.Don’t limit yourself to just using trout with this recipe. If Mahi Mahi is more readily available to you then go with that.

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

For the Rainbow Trout

  • 1 lemon juice
  • ¼ cup olive oil
  • ½ teaspoon sea salt
  • ½ teaspoon black pepper
  • dash of Red Pepper Flakes
  • 1 teaspoon Garlic, minced
  • 4 Rainbow Trout Fillets (or Mahi Mahi)

For the Chutney

  • 1 tablespoon coconut oil
  • 1 teaspoon Garlic, minced
  • 1 tablespoon Ginger Root, minced
  • 1 small red onion, chopped
  • 1 small red bell pepper, chopped
  • 1 small green bell pepper, chopped
  • 3 ripe Mangoes, chopped (don’t worry if your mangoes aren’t very ripe — once cooked it tastes much sweeter)
  • 2 lime juices
  • 1 tablespoon Curry Powder
  • 1 teaspoon ground cinnamon
  • dash of nutmeg
  • dash of Red Pepper Flakes

For the Sautéed Cabbage

  • 1 small head Green Cabbage
  • 1 tablespoon coconut oil
  • dash of sea salt
  • dash of black pepper

Instructions

For the Trout

  1. Place all ingredients, except the fish, in a high-speed blender. Blend until fully combined.
  2. Combine the marinade with fillets in a large ziplock bag. Place in the fridge for 60 minutes.
  3. Preheat oven to 450 degrees F, if fish is frozen; or 375 degrees F, if fish is thawed.
  4. Grease a pan and place fish fillets on it. For frozen fish, bake for 12-20 minutes, until fish is opaque and flakes easily. For thawed fish, bake for 6 minutes, then flip and bake for additional 6 minutes.

For the Chutney

  1. In a large skillet, heat coconut 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 and simmer for another 10 minutes.

For the Sautéed Cabbage

  1. Wash cabbage and discard the first few leaves. Slice it thinly.
  2. Place a large skillet on medium heat. Add the coconut oil, and once that melts, add the cabbage.
  3. Sprinkle with salt and pepper, and cook for 5 minutes, stirring frequently.

To Serve

  1. Arrange each plate with a bed of cabbage then top with a fillet smothered in chutney. Enjoy!

Nutritional Analysis

One serving equals: 364 calories, 13g fat, 45g carbohydrate, 38g sugar, 338mg sodium, 6g fiber, and 20g protein.

Golden Cauliflower Rice
There’s never a shortage of new and delicious ways to serve cauliflower rice, and this golden version is totally worth trying out. The rice is totally worth the effort to use fresh turmeric root! However if you don’t have any fresh turmeric root on hand then feel free to replace it with ½ teaspoon of dried turmeric.Courtesy of RealHealthyRecipes.com

Servings: 12

Here’s what you need

  • 1 head cauliflower, leaves removed and stemmed
  • 1 tablespoon olive oil
  • 1 yellow onion, chopped
  • 1 can (13.66oz) coconut milk, full fat
  • 2 tablespoons fresh tumeric root, peeled and finely grated (or ½ teaspoon ground tumeric)
  • ¼ teaspoon sea salt
  • ½ teaspoon coconut palm sugar
  • ⅛ teaspoon ground cinnamon
  • pinch of ground cardamon
  • ⅓ cup golden raisins
  • 1 teaspoon crushed red pepper flakes
  • ⅓ cup salted, chopped pistachios

Instructions

  1. Bring a large pot of water to boil. Add the cauliflower for 4 minutes. Drain and cool the cauliflower. Cut into florets.
  2. Shred the cooled cauliflower in a food processor with the grating attachment.
  3. Place the olive oil in a large skillet over medium high heat. Add the onion, cook for 5 minutes, until tender. Add the coconut milk, turmeric, salt, coconut sugar, cinnamon and cardamom. Bring the mixture to a gentle boil, then remove from heat and add the raisins. Let steep for 20 minutes.
  4. Return to a low boil, stir in the shredded cauliflower and red pepper flakes. Cook until thickened, about 10 minutes. Remove from heat and top with the pistachios. Enjoy!

Nutritional Analysis

One serving equals: 32 calories, 1g fat, 5g carbohydrate, 46mg sodium, 3g sugar, 1g fiber, and 1g protein.

Stuffed Summer Squash
Meatless Monday is a concept that has been gaining popularity over the past decade. The idea is that skipping meat on Mondays will improve our health and the health of the planet. This Stuffed Summer Squash is hearty, flavorful and satisfying…even without the meat!Courtesy of RealHealthyRecipes.com

Servings: 3

Here’s what you need

  • 3 yellow summer squash
  • sea salt
  • black pepper
  • 1 Tablespoons olive oil
  • 1 leek, diced
  • 1 cup mushrooms, diced
  • 1 teaspoon fresh thyme
  • 1 Tablespoon tomato paste
  • ¼ cup dry white wine
  • ½ cup quinoa, cooked
  • ¼ cup fresh basil, minced

Instructions

  1. Preheat the oven to 400 degrees F. Halve the squash lengthwise and scrape out the seeds. Lightly rub both sides of each squash half with olive oil and sprinkle with sea salt and black pepper. Place, cut side down, on a baking sheet. Roast for 10-15 minutes, until tender. Gently remove the tender center of each squash, leaving the skins intact. Chop the removed squash flesh and set aside. Line the squash halves, hollow side up, back onto the baking sheet.
  2. Place a skillet over medium heat. Add the olive oil and diced leek. Cook, stirring often, for 4 minutes. Add the diced mushroom, fresh thyme and tomato paste. Cook for another 4 minutes. Deglaze the skillet with the wine, cooking for an additional 3 minutes.
  3. Remove the skillet from the heat. Stir in the cooked quinoa, fresh basil and reserved, chopped squash flesh. Fill the squash skins with the quinoa mixture. Place back in the preheated oven for 15 minutes. Enjoy!

Nutritional Analysis

One serving equals: 163 calories, 3g fat, 25g carbohydrate, 15mg sodium, 2g sugar, 3g fiber, and 6g protein.


Healthy May Recipes

Healthy May Recipes

Golden Beet Salad4-30-2017
Here’s a fresh and delightful way to serve up tender, golden beets! To get the most flavor, we oven steam the beets and then toss them with a simple, satisfying homemade dressing. Enjoy!

Servings: 6

Courtesy of RealHealthyRecipes.com

Here’s what you need…

  • 12 small golden beets, trimmed
  • 3 sprigs fresh thyme
  • 1 tablespoon olive oil
  • sea salt and black pepper
  • ¼ cup water

For the Dressing:

  • 1 tablespoon olive oil
  • 1 teaspoon dijon mustard
  • 1 tablespoon Muscat vinegar
  • 2 tablespoons fresh mint, minced, plus more for garnish

Instructions:

  1. Preheat the oven to 425 degrees F. Remove the beet greens (if still attached) and scrub the beets.
  2. In a 9 × 13-inch glass casserole dish, toss the beets with the olive oil. Season with sea salt and black pepper and add the sprigs of thyme and water. Cover the dish tightly with foil and roast in the oven for an hour, or until the beets are fork-tender.
  3. Let the beets cool in the covered pan, then rub off the beet skins with paper towels. Cut each beet in half, then each half into quarters. Place the beet pieces in a large bowl.
  4. In a small bowl combine the all of the dressing ingredients. Toss the dressing with the beet pieces until fully combined. Transfer to a serving bowl or plate and sprinkle with more mint. Serve and enjoy!

Nutritional Analysis: One serving equals: 43 calories, 4g fat, 1g carbohydrate, 3mg sodium, 0g sugar, 1g fiber, and 1g protein.

Blueberry Streusel Fitness Muffins
Here’s a great protein packed snack that will fill you with energy and help you towards your fat loss goals. It’s packaged in a tasty little muffin, which is fun and flavorful, while being filled with superb nutrition. Enjoy two as a single serving!

Servings: 6

Courtesy of RealHealthyRecipes.com

Here’s what you need…

  • coconut oil spray
  • 2 cups liquid egg whites
  • 1 cup vanilla protein powder
  • 1 cup old fashion oats, divided
  • 1 cup frozen blueberries, divided
  • 1 teaspoon Lemon Zest
  • ½ teaspoon sea salt
  • ½ teaspoon vanilla extract

Instructions:

  1. Preheat the oven to 350 degrees F. Lightly grease a 12-tin muffin pan with coconut oil spray.
  2. In a blender combine the egg whites, protein powder, ¾ cup oats, ½ cup blueberries, the lemon zest, sea salt and vanilla extract. Blend until smooth.
  3. Pour the batter evenly between the 12 muffin tins. Divide the remaining blueberries evenly between the muffins and drop into the batter. Place a sprinkle of the remaining oats on the top of each muffin.
  4. Pour the batter evenly between the 12 muffin tins. Divide the remaining blueberries evenly between the muffins and drop into the batter. Place a sprinkle of the remaining oats on the top of each muffin.

Nutritional Analysis: One serving equals 2 muffins: 150 calories, 1g fat, 12g carbohydrate, 290mg sodium, 3g sugar, 3g fiber, and 20g protein.

Lemon Blanched Asparagus
This is a quick and healthy asparagus recipe to use throughout the week. Part of an on-going fat burning meal plan is to eat small, protein+fiber based meals every 2-3 hours, and this lemon blanched asparagus is a fantastic recipe to use for the greens and fiber in your meals. I like to make a triple batch that will last in the fridge in a large ziplock bag for about 3 days of meals. Make sure not to blanch too long, so that the asparagus maintains a crisp-tender consistency, so that it will remain fresh tasting for a few days, and never mushy. Enjoy!Servings: 4

Courtesy of RealHealthyRecipes.com

Here’s what you need

  • 1 Lemon
  • 1 large bunch Asparagus, ends trimmed
  • sea salt and black pepper

Instructions

  1. Bring 4 cups of water to boil in a large skillet. Juice the lemon and add to the water.
  2. Add the asparagus to the boiling water for 4 minutes. Remove the asparagus with tongs, or by pouring into a colander. Generously season with salt and pepper. Enjoy!

Nutritional Analysis

One serving equals: 20 calories, 0g fat, 4g carbohydrate, 2mg sodium, 1g sugar, 2g fiber, and 2g protein.

Chicken and Asparagus Stir Fry
It doesn’t get healthier than this! If most of your meals contained the fiber and protein of this meal, then you’d be living life in the body of your dreams. It’s very possible- it’s just a matter of changing your eating habits. Enjoy!Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

  • 2 tablespoons olive oil
  • 3 cloves Garlic, minced
  • 1 tablespoon ginger, minced
  • 2 boneless, skinless chicken breasts, cut into ½ inch strips
  • ¼ cup raw cashews
  • ½ red bell pepper
  • 4 Green Onions
  • 1 bunch Asparagus
  • ½ cup chicken broth
  • 1 tablespoon lemon juice
  • 1 tablespoon Chia Seeds
  • dash of salt and pepper

Instructions

  1. Place a large skillet over high heat. Add half of the olive oil. Once hot, add the garlic, ginger, chicken pieces and cashews. Cook for 4-5 minutes, until the chicken is cooked through. Remove the chicken mixture from the skillet and set aside on a clean plate.
  2. Add the remaining oil to the hot skillet. Add the bell peppers, onions and asparagus and cook for 3 minutes. Add the chicken broth to the skillet and cook for another 2 minutes.
  3. Return the chicken mixture to the skillet and combine with the veggies. Stir in the lemon juice, chia seeds and a dash of sea salt and black pepper. Enjoy!

Nutritional Analysis

One serving equals: 346 calories, 12g fat, 30g carbohydrate, 168mg sodium, 2g sugar, 4g fiber, and 22g protein.


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!