Altman Fitness

Healthy August Recipes

Healthy August Recipes

Flax Meal Protein Cakes
Who doesn’t love pancakes? Here’s a recipe that you can enjoy guilt free. These pancakes are packed with protein and contain omega-3 fatty acid from the flax meal. Omega-3 fatty acids are not manufactured naturally in your body, and thus must come from your diet as they are essential for growth and development.

What you need
Serves 2

1 egg and 2 egg whites
2/3 cup nonfat cottage cheese
½ cup whole grain cornmeal
2 tablespoon almond flour
1 teaspoon baking powder
1 tablespoon coconut sugar
1/3 cup nonfat milk
2 tablespoon flax meal
1 teaspoon grated lemon peel
Sliced banana *optional*

Instructions

1.Place all ingredients in a blender and blend until smooth.

2. Bake on a 350-degree griddle lightly greased with cooking spray. Serve with sliced banana.

Nutrition
264 calories, 4g fat, 39g carbohydrate, 3g fiber, and 20g 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.

What you need
Serves 4

1 avocado, pitted and peeled
1banana, peeled
1/2 cup coconut milk
1/4 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!

Nutrition
228 calories, 17g fat, 16g carbohydrate, 26mg sodium, 7g sugar, 7g fiber, and 4g protein.

Quick Chicken Stir Fry
Resist the temptation to eat out by making quick, healthy dinners like this one. Chicken and veggies make up the bulk of this meal, keeping you lean and green. Instead of rice, serve this stir fry over a cauliflower rice. To make simply run a head of cauliflower through a food processor with the grating attachment, so that it is finely shredded. Sauté the cauliflower in a large skillet, with a teaspoon of olive oil, until soft. Season with salt and pepper.

What you need
Serves 6

1 pound organic, boneless, skinless chicken breast
2 Tablespoons Olive oil
1 clove garlic, minced
1 yellow onion, chopped
2 heads broccoli, chopped
2 carrots, cut in half and then into 2 inch segments
2 heads baby bok choy, chopped
1 zucchini, chopped
1 teaspoon fresh ginger, minced
3/4 cup chicken broth (divided)
2 Tablespoons arrowroot starch
2 Tablespoons toasted sesame seed oil
1 Tablespoons ume plum vinegar
1 Tablespoon coconut aminos
1 ripe, organic mango, peeled, pitted and chopped

Instructions

1. Rinse the chicken and cut into 1 inch cubes.

2. Place the olive oil in a large skillet over medium heat. Add the garlic and onions, sauté for about 10 minutes, until soft. Add the broccoli, carrots and chicken and cook an additional 10 minutes. Add the bok choy and zucchini. After 5 minutes add 1/4 cup of chicken broth, cover, and cook an additional 10 minutes.

3. In a small bowl combine the remaining 1/2 cup chicken broth, arrowroot, sesame oil, vinegar and coconut aminos. Add the seasoned mixture to the skillet, along with the chopped mango, and cook for another 5 minutes, stirring constantly until the mixture thickens.

Nutrition
243 calories, 11g fat, 675mg sodium, 15g carbohydrate, 4g fiber, and 19g protein

Slow Cooker Turkey Spaghetti over Zucchini Noodles
Making noodles out of fresh zucchini dramatically cuts down on the carbs and calories in your dinner, while increasing the fiber content. Imagine what an impact this simple food trick could have on your fitness results if you always chose zucchini noodles over traditional noodles.

What you need
Serves 6

1 Tablespoon olive oil
6 cloves garlic, minced
1 yellow onion, chopped
1 fennel bulb, chopped
4 carrots, sliced
1 cup mushrooms, sliced
¼ cup chopped olives
2 (14.5 oz) cans diced tomatoes
1 (14.5 oz) can tomato sauce
2 Tablespoons tomato paste
½ cup dry red wine (Cabernet works well)
2 Tablespoons Italian seasoning
½ teaspoon sea salt
¼ teaspoon black pepper
¼ teaspoon sweet paprika
1 pound ground turkey
6 zucchinis
¼ cup fresh Italian parsley, chopped

Instructions

1. In a large skillet, place the olive oil over medium heat. Add the garlic, onions and fennel. Cook for 5 minutes, until soft. Add the carrots, cover and cook for another 5 minutes. Remove from heat.

2. Coat the inside of your slow cooker with olive oil. Add the cooked veggies, mushrooms, olives, tomatoes, tomato sauce, tomato paste, wine and the seasonings. Mix well.

3. Add the turkey on top of the veggie mixture, breaking it into chunks. Lightly press the turkey down into the sauce, but be careful not to break up the chunks.

4. Cook on low heat for 7 hours.

5. Wash the zucchini, use a vegetable peeler to create long, flat noodles. Stop when you get to the seedy middle part of the zucchini. Plate the zucchini noodles and top with warm turkey spaghetti sauce. Sprinkle with chopped parsley.

Nutrition
276 calories, 8g fat, 383mg sodium, 18g carbohydrate, 6g fiber, and 21g protein


Healthy July Recipes

Healthy July Recipes

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

What you need
Serves 4

2 links chorizo, casing removed
½ yellow onion, chopped
15-oz can diced tomatoes
12 cherry tomatoes, halved
4 large eggs
1 cup arugula
sea salt
black pepper

Instructions

1. Preheat the oven to 300 degrees F.

2. Place the chorizo links in a medium, oven-proof, skillet over low heat. Cook until all sides of the chorizo are browned. Periodically deglaze the pan with water. Allow the chorizo to cool, remove it from the skillet, and then slice each link into 10 pieces.

3. Sauté the onion in the leftover chorizo fat until tender, about 5 minutes. Add the can of tomatoes to the skillet. Arrange the halved cherry tomatoes and slices of chorizo around the edge of the skillet. Use a spoon to create four 2-inch wells in the tomato and egg mixture. Crack each egg into a ramekin and gently pour one egg into each well.

4. Place the skillet in the oven for 10-15 minutes, until the eggs are set. Top with fresh arugula and season with sea salt and black pepper. Enjoy!

Nutrition
289 calories, 20g fat, 8g carbohydrate, 2g fiber, and 17g protein.

31 Flavors or Protein Shakes

The following 31 Flavors of Protein Shakes will destroy your protein shake boredom once and for all! For each of the recipes below simply combine the ingredients in a blender and blend until smooth. Add extra water, milk or ice as needed to create your desired consistency. Serve immediately and enjoy!

1. Oatmeal Shake
¼ cup dry oats
2 scoops vanilla protein powder
1/2 teaspoon ground cinnamon
1 teaspoon pure maple syrup
1 ½ cups water or milk
handful of ice cubes

2. Banana Nut Shake
½ banana
1 cup milk or water
10 almonds
1 scoop vanilla protein powder
handful of ice cubes

3. Vanilla Coffee Shake
½ cup vanilla almond milk
½ cup cold brewed black coffee
2 scoops vanilla protein powder
liquid stevia to taste
handful of ice cubes

4. Café Mocha Shake
½ cup milk
½ cup cold brew black coffee
2 scoops chocolate protein powder
1 teaspoon unsweetened cocoa powder
liquid stevia to taste
handful of ice cubes

5. Sunny Morning Shake
1 seedless, peeled orange
1 cup milk
2 scoops unflavored protein powder
handful of ice cubes

6. Orange Creamsicle Shake
½ frozen banana
½ cup vanilla Greek yogurt
1 cup fresh squeezed orange juice
2 scoops vanilla protein powder
handful of ice cubes

7. Thin Mint Shake
½ frozen banana
1 cup milk or water
2 scoops chocolate protein powder
1 teaspoon unsweetened cocoa powder
¼ teaspoon peppermint extract
4 fresh mint leaves (optional)

8. Bright Berry Shake
1 ½ cups water or milk
2 scoops vanilla protein powder
8 raspberries
4 strawberries
12 blueberries
handful of ice cubes

9. Strawberry Vanilla Shake
1 ½ cups water or milk
2 scoops vanilla protein powder
1 handful of ice cubes
1 teaspoon vanilla extract
½ frozen banana
3 frozen strawberries

10. Raspberry Cheesecake Shake
1 ½ cups water or milk
2 scoops vanilla protein powder
15 frozen raspberries
2 Tablespoons low-fat sour cream
liquid stevia to taste

11. Peanut Butter Cup Shake
1 cup water or milk
2 scoops chocolate protein powder
1 teaspoon unsweetened cocoa powder
1 Tablespoon creamy peanut butter
handful of ice cubes

12. Creamy Chocolate Shake
1 cup water or milk
2 scoops chocolate protein powder
1 teaspoon unsweetened cocoa powder
2 Tablespoons low-fat sour cream
liquid stevia to taste

13. Papaya Ginger Mint Shake
½ cup fresh chopped papaya
½ teaspoon fresh minced ginger
4 fresh mint leaves
1 cup water or milk
2 scoops vanilla protein powder
handful of ice cubes
drizzle of honey to taste

14. Blueberry Mango Shake
½ cup fresh or frozen chopped mango
¼ cup fresh or frozen blueberries
¼ cup plain Greek yogurt
1 cup water or milk
2 scoops vanilla protein powder

15. Spinach, Kiwi and Chia Seed Shake
1 ½ cups water or milk
1 cup packed spinach
1 ripe kiwi, peeled and cut into chunks
2 scoops vanilla protein powder
1 Tablespoon chia seeds
handful of ice cubes

16. Oatmeal Cookie Shake
¼ cup dry oats
1 ½ cups water or milk
2 scoops vanilla protein powder
½ frozen banana, peeled and chopped
1 teaspoon honey
½ teaspoon ground cinnamon
½ teaspoon vanilla extract
pinch of ground ginger, nutmeg and salt

17. Peanut Butter and Jelly Shake
½ frozen banana
1 cup milk or water
2 Tablespoons creamy peanut butter
1/2 cup frozen strawberries
2 scoops vanilla protein powder
handful of ice cubes

18. Vanilla Matcha Avocado Shake
1 ½ cups milk or water
2 scoops vanilla protein powder
¼ teaspoon vanilla extract
½ an avocado, pitted and peeled
2 teaspoons matcha powder
1 handful of spinach

19. Cherry Almond Shake
1 cup water or milk
2 scoops vanilla protein powder
½ cup frozen, pitted cherries
2 Tablespoons almond butter
handful of ice cubes

20. Honey Banana Shake
1 ½ cups of water or milk
1 frozen banana
¼ cup plain Greek yogurt
2 scoops vanilla protein powder
1 teaspoon honey
sprinkle of ground nutmeg

21. Carrot Cake Shake
1 ½ cups water or milk
2 scoops vanilla protein powder
¼ cup shredded carrots
¼ cup chopped walnuts
¼ cup plain Greek yogurt
¼ teaspoon ground cinnamon
pinch of ground nutmeg and ground ginger

22. Key Lim Pie Shake
½ cup vanilla Greek yogurt
1 cup milk or water
2 scoops vanilla protein powder
1 Tablespoon lime juice
stevia to taste
handful of ice cubes

23. Peach Oatmeal Shake
1 ½ cups water or milk
2 scoops vanilla protein powder
¼ cup dry oats
1 peach, pitted, peeled and chopped
handful of ice cubes
½ frozen banana, peeled and chopped
stevia to taste

24. Vanilla Chai Shake
1 cup milk or water
2 scoops vanilla protein powder
¼ cup strong brewed, chilled tea
¼ teaspoon vanilla extract
pinch of ground cinnamon, cloves and cardamom
handful of ice cubes
sprinkle of chia seeds

25. Apple Pie a la Mode Shake
1 cup water or milk
1 apple, peeled, cored, and finely chopped
¼ cup vanilla Greek yogurt
1 Tablespoon apple butter
½ teaspoon ground apple pie spice
2 scoops vanilla protein powder
stevia to taste

26. Cinnamon Roll Shake
1 ½ cups water or milk
2 scoops vanilla protein powder
¼ teaspoon ground cinnamon
½ cup vanilla Greek yogurt
¼ cup dry oats
1/2 banana, peeled

27. Hawaiian Sunrise Shake
1 cup milk or water
2 scoops vanilla protein powder
½ banana
½ cup pineapple
½ cup plain Greek yogurt
stevia to taste
handful of ice cubes

28. Snickerdoodle Shake
1 cup water or milk
2 scoops vanilla protein powder
½ banana
1 Tablespoon creamy almond butter
¼ teaspoon ground cinnamon
¼ teaspoon vanilla extract

29. Chocolate Chip Cookie Shake
1 ½ cups milk or water
2 scoops vanilla protein powder
¼ cup dry oats
¼ teaspoon imitation butter flavor
¼ teaspoon vanilla extract
pinch of salt
handful of ice cubes
1 Tablespoon mini chocolate chips
stevia to taste

30. Chocolate Brownie Shake
1 frozen banana, peeled and chopped
¼ cup brewed coffee, chilled
¾ cup milk
2 scoops chocolate protein powder
2 Tablespoons unsweetened cocoa powder
¼ teaspoon vanilla extract
pinch of salt
1 Tablespoon mini chocolate chips

31. Pina Colada Shake
1 frozen banana, peeled and chopped
½ cup fresh pineapple, chopped
1 cup coconut milk
2 scoops vanilla protein powder
1 Tablespoon shredded, unsweetened coconut

Flat Zucchini Noodles with Parm
Here’s a 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!

What you need
Serves 4

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!

Nutrition
165 calories, 12g fat, 72mg sodium, 13g carbohydrate, 5g fiber, and 6g protein

Low Carb Spaghetti and Meatballs
So you ditched that package of high-carb noodles from your pantry, now learn to love nature’s healthy noodles: spaghetti squash. If you haven’t yet tried spaghetti squash then you’re in for a real treat. A pile of tender spaghetti squash strands piled high with protein and veggie meatballs makes the perfect fitness meal.

What you need
Serves 12

2 pounds lean, organic, grass-fed ground beef
1 pound lean, sweet turkey sausage
4 celery stalks, diced
1 yellow onion, diced
3 carrots, diced
3 omega-3, eggs
1/2 cup almond meal
2 Tablespoons dried oregano
1 teaspoon garlic powder
dash of salt and pepper
Optional: handful of olives

For the Sauce:

14.5 oz can diced tomatoes
1 can tomato paste
splash of white wine
2 cups fresh basil, chopped
6 garlic cloves, chopped
dash of salt and pepper

For the Noodles:

1 spaghetti squash

Instructions

1. Preheat oven to 375 degrees F. Wash spaghetti squash and poke all over with a knife. Place directly on the middle oven rack and bake for 1 hour. Remove from oven and allow to cool. Once cooled, slice in half and remove the seeds. Scoop the spaghetti squash strands out with a large spoon, set aside in a bowl.

2. Throw all of the meatball ingredients into a large bowl and mix with your hands. Form into large, golf ball sized meatballs.

3. Combine all of the sauce ingredients into a medium bowl and mix well.

4. Cook with Crockpot: Place the meatballs in your slow cooker. Cover with the sauce and cook on low for 6-8 hours. OR Cook with stovetop: Place meatballs in a large pot. Cover with sauce and cook, covered, over low heat for 2-3 hours.

5. Place a scoop of spaghetti squash noodles on each plate, top with meatballs and some sauce and then throw on a few olives.

Nutrition
266 calories, 12g fat, 426mg sodium, 14g carbohydrate, 4g fiber, and 26g protein

Portobello Eggs Benedict
Have you ever noticed how most of our favorite breakfast dishes center around a grain+gluten filled item? Breakfast is notoriously a high-carb, low protein meal, which sets you up for a day filled with poor food choices.

So, rather than go with the high-carb flow, start your day off with this Portobello Eggs Benedict – where a marinated and roasted Portobello mushroom cap is used to replace the English muffin. Think of it as a modern, fitness-friendly version of Eggs Benedict that will keep you on track with your results. Enjoy!

What you need
Serves 4

For the Marinade:

2 Tablespoons olive oil
2 Tablespoons balsamic vinegar
1 teaspoon minced garlic
1 Tablespoon minced shallot
sea salt and black pepper
1 teaspoon dried basil

For the Creamy Mustard Sauce:

2 Tablespoons coconut cream
1 Tablespoon Dijon mustard
1 teaspoon fresh lemon juice
1 Tablespoon fresh chives, minced
1/8 teaspoon sea salt
1/8 teaspoon black pepper
1 teaspoon water

For the Benedicts:

4 Portobello mushrooms
1 teaspoon white vinegar
4 eggs
1 cup baby spinach

Instructions

1. In a medium bowl whisk together the marinade ingredients. Wash the mushrooms and remove the stems. Place the mushrooms in a ziplock bag with the marinade for 30 minutes, flipping halfway through.

2. In a medium bowl combine the mustard sauce ingredients. Mix until creamy then store in the fridge.

3. Preheat the oven to 400 degrees. Lightly grease a rimmed baking sheet with olive oil. Place the marinated mushrooms on the pan and bake for 20 minutes, flipping halfway through.

4. In a large saucepan, bring 2 inches of water to a simmer (not a boil!) Add the vinegar. One at a time, crack the eggs into a cup and gently slip into the water. Simmer for 2-3 minutes. Use a slotted spoon to remove the eggs.

5. Plate each benedict by topping a Portobello with spinach, a poached egg and a dollop of creamy mustard sauce. Enjoy!

Nutrition
297 calories, 12g fat, 2g carbohydrate, 172mg sodium, 2g fiber, and 7g protein


Healthy June Recipes

Healthy June Recipes

Favorite Sesame Salmon
Salmon is filled with healthy omega 3 essential fatty acids, protein, and vitamin B12. This recipe is quick and tastes amazing. Serve it with a side of steamed veggies.What you need
Serves 4

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

Instructions

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

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

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

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

Nutrition
392 calories, 19g fat, 2g carbohydrate, 1g fiber, and 38g protein.

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!

What you need
Serves 4

For the Coconut Amino Sauce:

1/3 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!

Nutrition
193 calories, 4g fat, 20g carbohydrate, 6g sugar, 429mg sodium, 3g fiber, and 19g protein.

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

What you need
Serves 6

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

Instructions

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

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

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

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

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

Sausage and Cabbage Comfort Soup
Homemade soup is a wonderful way to enjoy healthy, quick meals at home. This recipe for Sausage and Cabbage Comfort Soup is packed with wholesome fiber from fresh vegetables and protein from sausage. Make a big pot on the weekend and then reheat bowls throughout the week for fast, nutritious meals that will keep you on track with your fitness goals.

What you need
Serves 20

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

Instructions

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

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

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

Nutrition
116 calories, 7g fat, 7g carbohydrate, 2g fiber, and 6g protein.


Healthy May Recipes

Healthy May Recipes

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.

What you need
Serves 4

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!

Nutrition
279 calories, 13g fat, 5g carbohydrate, 113mg sodium, 1g sugar, 1g fiber, and 35g 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!

What you need
Serves 12

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!

Nutrition
266 calories, 4g fat, 67mg sodium, 38g carbohydrate, 8g fiber, and 15g protein

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

What you need
Serves 6

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!

Nutrition
224 calories, 8g fat, 140mg sodium, 15g carbohydrate, 2g fiber, and 23g protein

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

What you need
Serves 4

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!

Nutrition
165 calories, 12g fat, 72mg sodium, 13g carbohydrate, 5g fiber, and 6g protein


Healthy April Recipes

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

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

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

What you need
Serves 16

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

Instructions

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

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

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

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

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

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

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 best body!

What you need
Serves 6

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!

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

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

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

What you need
Serves 6

For the Wine-Poached Chicken

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

For the Pomegranate Mixed Greens Salad

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

Instructions

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

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

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

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

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

What you need
Serves 4

For the Herb marinade:

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

For the Salad:

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

Instructions

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

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

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

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

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

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.

What you need
Serves 6

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.

5. Fluff the quinoa and mix in the lemon juice. Garnish with pepitas and serve with the chicken. Enjoy!

Nutrition
330 calories, 21g fat, 21g carbohydrate, 300mg sodium, 1g sugar, 4g fiber, and 15g protein.


Healthy March Recipes

BBQ Chicken Avocado Boats
Don’t have more than 10 minutes to prepare dinner tonight? I’ve got you covered with this super quick, high protein, crowd-pleasing recipe! These BBQ Chicken Avocado Boats are a delicious combination of roasted chicken and crunchy bell peppers covered in BBQ sauce and served on top of creamy avocado.

To make this recipe as quick as possible, purchase pre-roasted chicken from the store, or use leftover cooked chicken from yesterday’s meal. Then all you need to do is chop the bell pepper, mix everything together, scoop on top of avocado and serve!

What you need
Serves 2

1 cup roasted chicken, chopped
½ red bell pepper, seeded and sliced
½ green bell pepper, seeded and sliced
1 Tablespoon BBQ sauce
1 large avocado, pitted and halved lengthwise
1 Tablespoon cilantro, chopped
sprinkle of sweet paprika
sprinkle of sea salt
sprinkle of black pepper

Instructions

1. In a medium bowl combine the chicken, bell peppers and BBQ sauce. Mix until fully combined.

2. Divide the chicken mixture between the two avocado halves and sprinkle with cilantro, sweet paprika, sea salt and black pepper. Serve immediately. Enjoy!

Nutrition
One serving equals 369 calories, 25g fat, 16g carbohydrate, 5g sugar, 155mg sodium, 8g fiber, and 23g protein.

Mango and Black Bean Chicken Salad
Here’s a salad recipe that’s hearty, quick and satisfies even the pickiest of eaters!

With tender, roasted chicken, flavorful black beans and sweet, tangy mango, this salad hits every flavor note without guilt. Whether you’re making a quick dinner, a lunch-to-go, or serving up a meal for company – this salad is truly a winner.

As another serving option, you could present the salad on large lettuce leaves or place over shredded green cabbage. Also feel free to experiment with the ingredients – swap out the black beans for your favorite type bean and switch up the protein from chicken to turkey or sausage. Enjoy!

What you need
Serves 6

1 (15oz) can of black beans, drained and rinsed
1 small mango, pitted, peeled and diced
1 cup chopped roasted chicken, chopped
1 Tablespoon fresh lime juice
1/2 teaspoon crushed red pepper flakes, or more to taste
1 Tablespoon fresh orange juice
3 Tablespoons fresh cilantro, chopped
Salt and pepper, to taste

Instructions

1. Combine all of the ingredients in a large bowl and refrigerate until you’re ready to serve. Enjoy!

Nutrition
One serving equals 287 calories, 2g fat, 24mg sodium, 44g carbohydrate, 11g fiber, and 22g protein.

Fennel, Celery and Green Apple Slaw
Here’s a light and refreshing salad that’s filled with healthy fiber. Getting enough fiber is an important part of being healthy and fit.

Fresh tarragon, fennel and lemon juice lend vibrant flavors, eliminating the need for fattening, store bought salad dressing. Enjoy alongside a portion of lean protein for the perfect, fitness approved meal.

What you need
Serves 2

2 Tablespoons olive oil
1 Tablespoon Apple Cider Vinegar
1 Tablespoon fresh tarragon, minced
1 teaspoon lemon juice
zest from 1 lemon
2 celery sticks plus the leaves
1 fennel bulb, plus the fronds
1 green apple
dash of salt and pepper

Instructions

1. In a small bowl combine the oil, vinegar, tarragon, lemon juice and zest. Set aside.

2. Using a mandoline slicer on the thinnest setting, thinly slice the celery, fennel bulb and green apple. Place in a medium bowl. Chop the celery leaves and fennel fronds and add to the bowl.

3. Toss the salad with the dressing and season with salt and pepper. Enjoy!

Nutrition
One serving equals 219 calories, 14g fat, 192mg sodium, 23g carbohydrate, 7g fiber, and 3g protein

Pumpkin Zucchini Muffins
Breakfast is the most influential meal of the day. If you start your day with sugary pastries or a greasy breakfast sandwich, the rest of your food choices will follow suit.

However, when you start your morning with a wholesome and nutritious meal you’ll be more likely to continue with good choices throughout the day. Enjoy this recipe for Pumpkin & Zucchini Muffin is a nutritious start to your day.

Don’t let the rich flavor and mouthwatering moistness of these muffins fool you. You’ll have a hard time convincing anyone, but this recipe was modified to include less fat and sugar than the original.

What you need
Serves 40

3 eggs, lightly beaten
2/3 cup raw honey
1 cup canned pumpkin
½ cup coconut oil, melted
7 oz applesauce
1 tablespoon vanilla extract
3 cups almond flour
1 teaspoon baking soda
½ teaspoon baking powder
½ teaspoon salt
½ teaspoon ground cinnamon
½ teaspoon ground nutmeg
½ teaspoon ground cloves
1 cup shredded zucchini
¼ cup chopped walnuts

Instructions

1. Preheat oven to 350 degrees and line a mini muffin pan with paper baking cups, or use non-stick cooking spray.

2. In a mixing bowl combine eggs and honey. Add pumpkin, melted coconut oil, applesauce, and vanilla.

3. In a separate bowl combine all of the dry ingredients. Gradually add dry ingredients to pumpkin mixture and mix until well combined. Stir in the zucchini.

4. Pour into muffin tins, sprinkle the tops with chopped walnuts. Bake for 10-20 minutes or until you can poke a toothpick in a muffin and it comes out clean. Cool in the pan for 10 minutes. Enjoy!

Nutrition
One serving equals 92 calories, 3g fat, 15g carbohydrate, 1.5g fiber, and 2g protein.


Healthy February Recipes

Easy Lentil Soup
There’s nothing like a bowl of homemade soup for instant comfort. Use this Easy Lentil Soup recipe for a light dinner or quick lunch. It’s easy to make, tastes delicious and is low in fat. What’s more it’s full of natural protein. And guess what? Lentils are packed with cholesterol-lowering fiber.

What you need
Serves 8

1 tablespoon olive oil
1 cup finely chopped onion
½ cup finely chopped carrot
½ cup finely chopped celery
2 teaspoons salt
1 pound lentils, picked and rinsed
1 cup peeled and chopped tomatoes
2 quarts chicken broth, fat free, reduced sodium
½ teaspoon ground coriander
½ teaspoon ground toasted cumin
Optional, spoonful of fat free cottage cheese
Optional, dried parsley

Instructions

1. Put the olive oil in a 6-quart Dutch oven and place over medium heat. Add the onion, carrot, celery and salt. Sauté for 6 to 7 minutes.

2. Add the lentils, tomatoes, broth, coriander and cumin; stir to combine. Increase the heat to high and bring the mixture just to a boil. Reduce the heat to low, cover and cook at a low simmer until the lentils are tender, about 40 minutes.

3. Using a stick blender, puree the soup to your desired consistency. Serve with cottage cheese and sprinkle with dried parsley if desired.

Nutrition
One serving equals 240 calories, 2g fat, 35g carbohydrate, 18g fiber, and 16g protein.

Ginger Garlic Grilled Chicken
To really succeed with your fat loss goal, it’s important to keep your meals light, lean and filled with protein. Try this recipe for marinating and grilling chicken. Make lots and pack for a week of healthy lunches paired with veggies or dark leafy greens.

What you need
Serves 4

1 ½ Cup Sake
½ Cup Coconut Aminos (or light soy sauce)
¼ Cup Swerve sweetener – sugar replacement
2 Tablespoon Olive Oil
1 Tablespoon Garlic- minced
3 inch Piece of Ginger, thinly sliced
Salt and Pepper
2 LBS Boneless, Skinless Chicken Thighs, trimmed

Instructions

1. Preheat the grill to medium high.

2. Combine the sake, coconut aminos, swerve, olive oil, garlic and ginger in a large ziplock bag. Generously salt and pepper the chicken thighs and add to the bag of marinade. Seal the bag and place in the fridge for 1 to 4 hours, turning once.

3. Grill until the chicken thighs are cooked through. Enjoy!

Nutrition
One serving equals 493 calories, 10g fat, 9g carbohydrate, 3g fiber, and 56g protein.

One Pot Chicken and Veggie Dinner
Is there anything better than a dinner that only dirties up one pot while cooking? This delicious chicken and veggie dinner keeps clean up to the minimum, and the fitness payoff to the max! Not to mention it tastes phenomenal (even the kids will eat it!)

Cooking a healthy dinner at home does not have to be complicated or take lots of time. This simple recipe for chicken tenders and veggies will only take you about 30 minutes from start to finish. Meals that are rich in protein and fiber and low in carbs, like this one, will help you build muscle and stay lean.

What you need
Serves 5

2 cups butternut squash, cubed
2 Tablespoons coconut oil
1 pound organic chicken breast tenders
1/2 teaspoon salt
1 teaspoon dried basil
1 teaspoon crushed rosemary plus a dash more
1/2 teaspoon sweet paprika plus a dash more
1/2 teaspoon dried thyme plus a dash more
1/4 teaspoon garlic powder
dash of pepper
1/4 teaspoon celery seeds
1/2 teaspoon dried parsley
pinch of ground cumin
3 organic zucchini, cut into half moons
2 large heirloom tomatoes, chopped
1 yellow onion, chopped
4 garlic cloves, minced

Instructions

1. In a large skillet heat 1 Tablespoon of coconut oil over medium heat. Add the cubed butternut squash and sauté, covered, for about five minutes, until tender. Transfer the squash to a bowl, then set the skillet back on medium heat.

2. Add the remaining 1 Tablespoon of coconut oil. Season the chicken with salt and pepper, add to the hot skillet. Sear for about 5 minutes, until browned on all sides.

3. Turn the heat down to medium-low. Sprinkle with all the seasonings. Add the remaining ingredients and cook, covered, for 15 minutes. Add the butternut squash back into the pot for the remaining 5 minutes.

Nutrition
One serving equals 192 calories, 6g fat, 424mg sodium, 14g carbohydrate, 4g fiber, and 20g protein

Easy Chicken Soup
What’s more comforting this time of year than a warm bowl of homemade chicken soup? Not the stuff from a can – I’m talking about steaming, fragrant soup that starts with real vegetables and wholesome chicken. Not only is a bowl of this soup delicious and soul tickling, it’s also a great, light meal to keep you on track with your fitness and fat loss goals!

This chicken soup recipe is made without added carbs like noodles or potatoes. It’s filled with fiber, protein and lots of delicious flavor. Enjoy this on a cold winter day!

What you need
Serves 8

1 Tablespoon coconut oil
1 medium organic yellow onion, chopped
3 carrots, grated
2 celery stalks, finely chopped
1 Tablespoon curry powder
2 garlic cloves, crushed
2 quarts chicken broth
3 cups diced roasted chicken
1 bay leaf
1 organic apple, chopped
dash of salt and pepper
1/2 teaspoon dried thyme
zest from 1 lemon
2 cups unsweetened coconut milk

Instructions

1.In a large pot, over medium heat, melt the coconut oil and add the onion, carrots and celery. After 5 minutes add the garlic and curry powder.

2. After a couple minutes add the chicken broth, chicken, bay leaf, apple, pepper, thyme, and lemon zest. Stir well. Bring to a simmer and cook for 40 minutes.

3. Stir in the coconut milk, and some salt if desired, remove the bay leaf and serve.

Nutrition
One serving equals 166 calories, 5g fat, 175mg sodium, 9g carbohydrate, 2g fiber, and 19g protein


Healthy January Recipes

Bacon Wrapped Scallops
Here’s a great snack or appetizer to share with friends and family. The nitrate-free bacon and scallops contain healthy protein that will provide usable nutrients for your day. To keep on track with your diet, stay away from appetizers that are fried or filled with carbohydrates.What you need
Serves 12

4 Tablespoons coconut oil
3 cloves garlic, minced
dash of sweet paprika
dash of salt and pepper
6 slices nitrate free bacon, cut in half lengthwise
12 fresh scallops

Instructions

1. Preheat oven to 375 degrees F. Grease a baking sheet with coconut oil, set aside.

2. Over very low heat, in a small saucepan, melt the coconut oil. Remove from heat and pour into a small bowl. Add the garlic, paprika, salt and pepper.

3. Dip each scallop in the seasoned coconut oil, the wrap with bacon and secure with a toothpick. Place on prepared baking sheet.

4. Bake for 15 minutes or until the scallops are cooked through and the bacon is crisp.

5. Serve immediately.

Nutrition
One serving equals 92 calories, 7g fat, 133mg sodium, 1g carbohydrate, 0g fiber, and 7g protein

Breakfast Protein Parfait
Here’s a great recipe to make the night before for an easy grab-n-go breakfast straight out of the fridge. It’s packed with protein, vitamins and minerals for sustained energy all morning long. And it tastes great too.What you need
Serves 1

¼ cup Greek Yogurt, plain, fat free
¼ cup low fat cottage cheese
1 scoop high quality strawberry or vanilla protein powder
¼ cup fresh berries
1 Tablespoon pecan pieces, toasted

Instructions

1. In a small bowl use a whisk to combine the yogurt, cottage cheese and protein powder. Mix until well incorporated.

2. Place half of the yogurt mixture into a clear cup, top with the berries and then the remaining yogurt mixture. Top with pecans.

Nutrition
One serving equals 260 calories, 6g fat, 307mg sodium, 11g carbohydrate, 4g fiber, and 38g protein.

Roasted Broccoli and Cauliflower
We all know that vegetables are good for us, and that we should eat more fresh veggies in order to increase the fiber and vitamin content of our diets. But, the truth is that most veggie side dishes don’t taste good enough to entice the whole family to dive in. This recipe is the answer. Broccoli and cauliflower are roasted in an outrageously tasty way that’s simple, quick and full of nutrition.

Serve this delicious veggie side dish with a piece of lean meat for a well-balanced, fitness approved meal.

What you need
Serves 4

1 bunch broccoli
1 bunch cauliflower
1 Tablespoon olive oil
dash of sea salt
dash of pepper
4 garlic cloves, minced
juice from 1 lemon

Instructions

1. Preheat your oven to 425 degrees F. Lightly grease a large baking sheet with olive oil.

2. Wash the broccoli and cauliflower heads and then pat dry. It’s important to dry thoroughly so that it will roast properly. Cut into small florets.

3. In a medium bowl combine the florets, olive oil, salt, pepper and garlic cloves. Toss until well combined and then spread over the prepared baking sheet.

4. Roast for 25 minutes, stirring halfway through. Remove from oven once the florets are tender with crispy bottoms.

5. Drizzle the lemon juice over the cooked florets and serve immediately.

Nutrition
One serving equals 160 calories, 4g fat, 98mg sodium, 8g carbohydrate, 4g 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!What you need
Serves 20

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!

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


Healthy December Recipes

Crispy Orange Chicken
Who doesn’t love crispy orange chicken? Forget the restaurant. Now you can stay in and make it yourself at home. Rest assured that this meal is filled with healthy ingredients that will not derail your fitness results.

What you need
Serves 6

1/2 cup orange juice concentrate (fruit only)
3 Tablespoons coconut aminos
1 Tablespoon olive oil
Zest from one orange
3 cloves garlic, minced
Dash red pepper flakes
2 packets Stevia
1 tablespoon coconut oil
2.5 lbs boneless skinless chicken thigh, cut into bite sized pieces
Dash salt and pepper
Dash granulated onion
1 tablespoon sesame seeds
3 green onions, chopped

Instructions

1. Combine the orange juice concentrate, coconut aminos, olive oil, orange zest, red pepper flakes and Stevia in a small bowl. Mix well and set aside.

2. In a large skillet, heat the coconut oil on medium-high.

3. Generously season the chicken pieces with salt, pepper and granulated onion. Add chicken to hot skillet and brown on all sides.

4. When chicken is almost fully cooked, add the orange sauce, stirring to coat all of the chicken. Cook, uncovered, simmering the sauce until thickened and fully sticking to the chicken.

5. Garnish with sesame seeds and freshly chopped green onion.

Nutrition
One serving equals 282 calories, 12g fat, 505mg sodium, 12g carbs, 1g fiber, 35g protein

Festive Hummus (Sun-Dried Tomato and Basil)
While the red and green speckles give this homemade hummus a jolly look, it’s the taste that makes it unforgettable. This dip makes the perfect party take-along. Serve it up with whole grain pita bread or fresh cut veggie sticks.

What you need
Serves 12

1 (15 oz) can garbanzo beans
1 Tablespoons tahini
1 Tablespoon olive oil
1 Tablespoon lemon juice
1 Tablespoon water
2 garlic cloves, mashed
1/4 teaspoon salt
2 teaspoons soy sauce
4 sun-dried tomatoes
1/4 cup basil leaves

Instructions

1. Throw all the ingredients into a food processor and combine until smooth.

Nutrition
One serving equals 75 calories, 2g fat, 11g carbohydrate, 3g fiber, and 3g protein.

Sweet Garlic Slow Cooker Chicken
Slow cooker meals are a fantastic method for enjoying lean, homemade dinners without the hassle and time commitment that many recipes entail. By simply throwing the ingredients below into your slow cooker in the morning before you leave for work, you’ll have a hot, delicious meal ready for you when you return home!

The combination of soy sauce, ketchup, garlic and dried basil lend phenomenal flavor to tender chicken thigh in this too-easy-to-believe chicken dinner recipe. Serve with a salad made with dark greens and over a bed of cauliflower rice. Enjoy!

What you need
Serves 8

3 lbs boneless, skinless chicken thighs
sea salt
black pepper
½ cup low sodium soy sauce
½ cup ketchup
¼ cup honey
1 Tablespoon garlic, minced
1 teaspoon dried basil
*optional sesame seeds for garnish

Instructions

1. Generously salt and pepper the chicken thighs. Place in the bottom of a slow cooker.

2. Combine the soy sauce, ketchup, honey, garlic and dried basil. Pour over the chicken. Cover and cook on low for 6 hours. Garnish with sesame seeds. Enjoy!

Nutrition
One serving equals 371 calories, 12g fat, 314mg sodium, 11g carbohydrate, 3g fiber, and 50g 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!

What you need
Serves 6

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!

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

South-Of-The-Border Chicken & Rice Soup
A bowl of this homemade soup is a wonderful meal to enjoy during the holidays. It’s low carb and filled with protein and veggies to power your day and curb your cravings. Best of all it’s made in the slow cooker, so preparation is quick and easy.

What you need
Serves 8

2 organic, free range chicken breasts
1 (28oz) can diced, fire roasted tomatoes
1 (4oz) can green chiles, chopped
1 yellow onion, chopped
2 cloves garlic, minced
1 head cauliflower, shredded
32 oz organic, free range chicken broth
2 teaspoons ground cumin
dash of sea salt and pepper
¼ cup fresh cilantro, chopped
2 avocados
Tajin seasoning for garnish

Instructions

1. Combine all of the ingredients, except the cilantro, avocado and tajin, in a slow cooker. Cover and cook on high for 3 hours.

2. Remove the chicken breasts from the slow cooker. Shred with a fork and then return to the slow cooker.

3. Garnish each bowl with a sprinkle of cilantro, a few slices of avocado and a dash of tajin. Enjoy!

Nutrition
One serving equals 178 calories, 11g fat, 414mg sodium, 20g carbohydrate, 6g fiber, and 25g protein.


Healthy November Recipes

BBQ Chicken Avocado Boats
Don’t have more than 10 minutes to prepare dinner tonight? I’ve got you covered with this super quick, high protein, crowd-pleasing recipe! These BBQ Chicken Avocado Boats are a delicious combination of roasted chicken and crunchy bell peppers covered in BBQ sauce and served on top of creamy avocado.

To make this recipe as quick as possible, purchase pre-roasted chicken from the store, or use leftover cooked chicken from yesterday’s meal. Then all you need to do is chop the bell pepper, mix everything together, scoop on top of avocado and serve!

Courtesy of RealHealthyRecipes.com

What you need
Serves 2

1 cup roasted chicken, chopped
½ red bell pepper, seeded and sliced
½ green bell pepper, seeded and sliced
1 Tablespoon BBQ sauce
1 large avocado, pitted and halved lengthwise
1 Tablespoon cilantro, chopped
sprinkle of sweet paprika
sprinkle of sea salt
sprinkle of black pepper

Instructions

1. In a medium bowl combine the chicken, bell peppers and BBQ sauce. Mix until fully combined.

2. Divide the chicken mixture between the two avocado halves and sprinkle with cilantro, sweet paprika, sea salt and black pepper.

3. Serve immediately. Enjoy!

Nutritional Analysis

One serving equals: 369 calories, 25g fat, 16g carbohydrate, 5g sugar, 155mg sodium, 8g fiber, and 23g protein.

Guilt-Free Kale Chip Snack
Salty, crunchy snack foods are a weakness for most people. Instead of eating chips or popcorn or crackers, which quickly add up in unwanted pounds, make a batch of these delicious, crunchy kale chips. Kale chips are low in carbs and make a delicious crunchy snack.

What you need
Serves 5

1 bunch kale, washed and torn, stems discarded
1 Tablespoon olive oil
dash of salt and pepper

Instructions

1. Preheat oven to 300 degrees F.

2. In a large bowl mix the kale pieces with all of the ingredients.

3. Spread evenly on foil-lined baking sheets.

4. Bake for 12 minutes, watching closely that they do not burn. Remove from oven when crispy.

Nutrition
One serving equals 51 calories, 3g fat, 68mg sodium, 5g carbohydrate, 1g fiber, 2g protein

Protein Pumpkin Pie Pancakes
Here it is, my favorite recipe for fall! Enjoy these tasty pumpkin pancakes without guilt. Made with almond meal and packed with protein from eggs, these pancakes are sure to satisfy without shortchanging your results.

What you need
Serves 5

4 large eggs
¾ cup egg whites
1 (15oz) can of pumpkin
1 cup almond meal
1 teaspoon baking powder
1 teaspoon vanilla extract
dash of nutmeg
1 teaspoon ground cinnamon
cooking spray

Instructions

1. In a medium bowl, mix all of the ingredients together.

2. Heat pancake griddle to medium heat and coat with cooking spray.

3. Cook each side about 3 minutes until brown, then flip and cook remaining side. Enjoy!

Nutrition
One serving equals 255 calories, 15g fat, 112mg sodium, 11g carbohydrate, 5g fiber, and 19g 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!

What you need
Serves 3

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.

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


Healthy October Recipes

Guilt-Free Cookie Dough

Most of the time cookie dough is an off-limits indulgence that you may dip into on a Friday night while watching a movie at home…only to wake up feeling guilty the next day. Sure, you know you should resist, but sometimes you simply need a sweet, satisfying treat.

Enter this exciting new recipe for Guilt-Free Cookie Dough! It has all of the creamy, cookie-dough goodness that you crave without the regrettable ingredients. Instead of butter, flour and sugar this cookie dough treat is made with creamed chickpeas, peanut butter (or almond butter), stevia and a touch of honey.

Just one creamy spoonful is all it will take to convince you that you can have your cookie dough…and eat it too 🙂

Courtesy of RealHealthyRecipes.com

What you need
Serves 12

1 (15oz) can chickpeas, drained and rinsed
¼ cup creamy, natural peanut butter or almond butter (no sugar added)
1 Tablespoon honey
20 drops liquid stevia
2 Tablespoons ground flax seeds
2 teaspoons vanilla extract
1 Tablespoon coconut milk
2 cracks of fresh sea salt
¼ cup Lily’s stevia-sweetened dark chocolate chips

Instructions

1. Combine all of the ingredients, except the chocolate chips, in a food processor. Blend until smooth and creamy. Add more coconut milk if needed.

2. Transfer the dough to a bowl. Mix in the chocolate chips. Enjoy!

Nutrition
One serving equals 197 calories, 6g fat, 25g carbohydrate, 6g sugar, 12mg sodium, 7g fiber, and 10g 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!

Courtesy of RealHealthyRecipes.com

What you need
Serves 4

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

Combine the quinoa, beans, plum and egg in a large bowl.

Drizzle with the sesame oil, lime juice, salt and pepper. Mix well and enjoy!

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

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.

Courtesy of RealHealthyRecipes.com

What you need
Serves 12

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.

Hummus Tuna Lettuce Boats

Today I have a brand new take on tuna salad for your tasting enjoyment. While most tuna salad recipes use mayonnaise, sour cream or yogurt to create the desired creamy consistency, this recipe does something completely different. We are using hummus! And not just any hummus: white bean hummus.

Nutritionally these Creamy Tuna Lettuce Boats are exactly the type of meal that you should be eating in order to see noticeable improvements in your shape. Albacore tuna is a lean protein that provides essential macronutrients to help your muscles develop and recover from your workouts.

To boost the fiber content we are adding some finely chopped celery, red onion and parsley in addition to whole grain mustard. Resist the urge to spread this divine tuna salad over toast and give it a try over crunchy butter lettuce leaves instead. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need
Serves 6

15oz canned albacore tuna, packed in water
½ cup white bean hummus
½ cup celery, finely minced
2 Tablespoons red onion, finely minced
2 Tablespoons whole grain mustard
1 teaspoon fresh parsley, minced
2 heads butter lettuce

Instructions

1. Drain the tuna and flake into a large bowl. Mix in the hummus, celery, onion, mustard and parsley.

2. Serve scoops of the tuna mixture on butter lettuce leaves. Enjoy!

Nutritional Analysis

One serving equals: 144 calories, 4g fat, 8g carbohydrate, 1g sugar, 209mg sodium, 3g fiber, and 18g protein.

Easy Turkey Kebabs

Here’s a great recipe for a busy weeknight dinner. Ground turkey breast is mixed Mediterranean spices to create flavorful, protein-packed kebabs. Serve with salad and vegetables and a side of plain Greek yogurt.

Courtesy of RealHealthyRecipes.com

What you need
Serves 4

1 1/2 pounds turkey breast, de-boned, trimmed of skin and cut into thin strips
2 garlic cloves, minced
1 teaspoon olive oil
2 eggs
1/4 cup almond meal (more if needed)
1 teaspoon cumin
1 teaspoon sweet paprika
1/2 teaspoon cinnamon
dash of salt (optional)
2 Tablespoons fresh parsley, finely chopped
1 Tablespoon fresh mint, finely chopped

Instructions

1. In a food processor, blend the turkey strips until ground. Add the remaining ingredients and pulse until well blended. Pre-heat your grill or grill pan.

2. Lightly grease your hands, then press the meat into the wooden skewers until it covers about 3-4 inches in an elongated meatball shape. If the meat is not sticking then add some more almond meal.

3. Grill for about 8 minutes per side.

Nutritional Analysis

One serving equals: 254 calories, 8g fat, 156mg sodium, 2g carbohydrate, 1g fiber, and 47g protein


Healthy September Recipes

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

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

Courtesy of RealHealthyRecipes.com

What you need
Serves 6

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

Instructions

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

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

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

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

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

6. Remove from oven and serve.

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

 

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

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

Courtesy of RealHealthyRecipes.com

What you need
Serves 6

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

Instructions

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

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

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

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

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

 

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

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

Courtesy of RealHealthyRecipes.com

What you need
Serves 4

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

For the Creamy Mustard Sauce

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

Instructions

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

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

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

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

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

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

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

Courtesy of RealHealthyRecipes.com

What you need
Serves 6

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

Instructions

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

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

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

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

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


Healthy August Recipes

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

Courtesy of RealHealthyRecipes.com

What you need
Serves 24

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

Instructions

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

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

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

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

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

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

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

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

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

Courtesy of RealHealthyRecipes.com

What you need
Serves 4

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

Instructions

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

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

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

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

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

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

Courtesy of RealHealthyRecipes.com

What you need
Serves 5

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

Instructions

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

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

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

4. Bring to a boil.

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

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

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

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

Courtesy of RealHealthyRecipes.com

What you need
Serves 20

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

Instructions

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

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

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

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

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

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


Healthy July Recipes

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

Courtesy of RealHealthyRecipes.com

What you need
Serves 16

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

Instructions

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

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

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

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

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

Courtesy of RealHealthyRecipes.com

What you need
Serves 2

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

Instructions

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

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

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

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

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

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

Courtesy of RealHealthyRecipes.com

What you need
Serves 24

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

Instructions

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

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

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

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

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

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

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

Courtesy of RealHealthyRecipes.com

What you need
Serves 5

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

Instructions

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

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

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

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

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

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

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

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

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

Courtesy of RealHealthyRecipes.com

What you need
Serves 6

12 large Romaine lettuce leaves

For the Cinnamon Ground Turkey Rice:

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

For the Quick Apple Chutney:

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

Instructions

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

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

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

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


Healthy June Recipes

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

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

Courtesy of RealHealthyRecipes.com

What you need
Serves 12

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

Instructions

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

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

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

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

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

Courtesy of RealHealthyRecipes.com

What you need
Serves 4

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

Instructions

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

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

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

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

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

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

Courtesy of RealHealthyRecipes.com

What you need
Serves 6

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

Instructions

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

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

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

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

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

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

Courtesy of RealHealthyRecipes.com

What you need
Serves 6

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

Instructions

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

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

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

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

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


Healthy May Recipes

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

Courtesy of RealHealthyRecipes.com

What you need
Serves 4

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

Instructions

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

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

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

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

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

Courtesy of RealHealthyRecipes.com

What you need
Serves 4

For the Herb marinade:

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

For the Salad:

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

Instructions

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

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

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

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

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

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

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

Courtesy of RealHealthyRecipes.com

What you need
Serves 6

For the Wine-Poached Chicken

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

For the Pomegranate Mixed Greens Salad

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

Instructions

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

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

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

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

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

Courtesy of RealHealthyRecipes.com

What you need
Serves 5

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

Instructions

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

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

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

4. Bring to a boil.

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

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


Healthy April Recipes

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

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

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

Courtesy of RealHealthyRecipes.com

What you need
Serves 16

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

Instructions

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

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

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

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

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

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

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

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

Courtesy of RealHealthyRecipes.com

What you need
Serves 6

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

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

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

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

Instructions

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

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

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

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

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

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

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

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

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

Courtesy of RealHealthyRecipes.com

What you need
Serves 6

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

Instructions

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

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

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

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

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

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

Courtesy of RealHealthyRecipes.com

What you need
Serves 4

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

Instructions

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

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

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

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

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

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

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

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

Courtesy of RealHealthyRecipes.com

What you need
Serves 8

For the Dressing:

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

For the Salad:

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

Instructions

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

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

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


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