Recipes

Healthy June 2020 Recipes

Healthy June 2020 Recipes

Beef and Broccoli Dinner
Here’s a delicious weeknight dinner recipe that’s quick to throw together. With lots of fiber and protein, this is the type of meal that will help make your fitness goals a reality.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 6

2/3 cup coconut aminos or low-sodium soy sauce
1 1/2 Tablespoons fresh ginger, minced
4 garlic cloves, minced
1/2 cup filtered water
1/3 cup pure maple syrup, grade b
3 Tablespoons arrowroot starch
2 Tablespoon Olive oil, divided
1 bunch green onions, chopped
4 cups organic broccoli, cut into small pieces
1.5 lbs grass-fed flank, skirt or minute steak, cut into very thin strips

Instructions

1. In a medium bowl combine the coconut aminos, ginger, garlic, water, syrup and arrowroot. Set aside.

2. Heat 1 tablespoon of the olive oil, on high, in a large skillet or wok. Add the green onions and broccoli, sauté for 5 minutes. Remove from skillet.

3. Heat the remaining 1 tablespoon of olive oil and stir-fry the steak until almost done, about 4 minutes.

4. Return the veggies to the skillet and add the sauce. Heat until the sauce boils and thickens, about 3 minutes. Serve and enjoy.

Nutrition
One serving equals: 371 calories, 14g fat, 684mg sodium, 15g carbohydrate, 2g fiber, and 34g protein

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

Courtesy of RealHealthyRecipes.com

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

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

Courtesy of RealHealthyRecipes.com

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

Best Spinach Salad Ever
The first thing that you’ll notice about this salad is that it tastes amazing. It also doesn’t hurt that spinach is an extremely nutrient-dense food. The recipe calls for raspberry vinegar, which is a flavorful and refreshing alternative to traditional, oily dressing. The fruit and nuts add flavor, fiber and healthy fat.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 8

8 cups cleaned spinach leaves
3 oranges, peeled, sliced and quartered
2 cucumbers, peeled sliced and quartered
1/8 cup macadamia nuts, coarsely chopped
1/8 cup sunflower seeds
2 Tablespoons poppy seeds
1 cup strawberries, sliced or whole raspberries
½ cup white balsamic raspberry blush vinegar

Instructions

1. Combined the spinach, oranges, cucumbers, macadamia nuts, sunflower seeds, poppy seeds and strawberries in a bowl.

2. Add the vinegar and toss well.

Nutrition
One serving equals: 99 calories, 3g fat, 14g carbohydrate, 2.6g fiber, and 3.5g protein.

What you need
Servings: 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
One serving equals: 289 calories, 20g fat, 8g carbohydrate, 2g fiber,


Healthy May 2020 Recipes

Healthy May 2020 Recipes

Grilled Shrimp Tacos
Here’s a wonderful habit to make – enjoy tacos wrapped in lettuce rather than tortillas! It’s just as quick and easy as throwing your taco filling in a traditional tortilla and it will help you along your quest to slimming down, toning up and growing your natural energy reserves!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 6

2 pounds large shrimp, peeled and deveined
1 teaspoon smoked paprika​
1 teaspoon garlic powder​
½ teaspoon dried Italian seasoning
1 teaspoon cumin​
1 teaspoon red pepper flakes
1 teaspoon sea salt
1 tablespoon olive oil​
1 avocado, mashed
2 teaspoons lemon juice
2 tablespoons almond milk
1 head Butter Lettuce
¼ cup Green Cabbage, shredded

Instructions

1. Arrange the shrimp on skewers. Mix the seasonings in a small bowl and sprinkle over the shrimp.

2. Heat a grill pan over medium-high heat and add the olive oil. Add the skewers of shrimp and grill each side until pink and cooked through.

3. In a bowl, combine the mashed avocado, lemon juice, almond milk and a sprinkle of sea salt. Mix until smooth and creamy, adding additional almond milk as needed.

4. Assemble the tacos with a large butter lettuce leaf, a handful of shredded cabbage and 6 grilled shrimp. Drizzle each taco with the avocado sauce. Enjoy!

Nutrition
One serving equals: 212 calories, 8g fat, 508mg sodium, 6g carbohydrate, 3g fiber, 1g sugar and 29g 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
Servings: 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

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

Courtesy of RealHealthyRecipes.com

What you need
Servings: 4

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

Instructions

1. Slice the tops off of the radishes and thinly slice into rounds. Place the radish rounds in a pint-sized canning jar. Slice into the garlic cloves in multiple places, then put on top of the sliced radishes. Top with the peppercorns and celery seeds.

2. In a small saucepan, combine the vinegar, water, honey and sea salt. Place over medium heat and stir constantly until it comes to a boil. Pour the mixture over the radish rounds.

3. Allow the mixture to come to room temperature. Serve immediately or keep in the fridge for up to 2 weeks. Enjoy!

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

Bacon & Mustard Spiked Green Beans

Don’t allow past failures get you down. It can be frustrating waiting for results, but by a combination of cardio exercises, a healthy diet, and the right resistance workouts, you will reach your goal. Never. Give. Up.

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

Courtesy of RealHealthyRecipes.com

What you need
Servings: 6

2 lbs green beans, trimmed
6 slices bacon
1/2 cup yellow onion, sliced
2 Tablespoons apple cider vinegar
2 Tablespoons whole grain mustard
½ teaspoon sea salt
¼ teaspoon black pepper

Instructions

1. Bring a large pot of water to boil. Add the green beans and cook for 5 minutes. Drain the beans into a colander and place under cold water for 20 seconds.

2. In a large skillet, cook the bacon until crispy over medium-high heat. Remove the bacon from the skillet, leaving the bacon drippings, and chop into 1-inch pieces.

3. Return the skillet to medium-high heat and cook the onions in the bacon drippings for 5 minutes, or until tender. Reduce the heat to low and add the vinegar, mustard, salt and pepper, stirring until fully combined. Add the green beans and the bacon pieces and mix well. Serve and enjoy!

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

 


Healthy April 2020 Recipes

Healthy April 2020 Recipes

Protein Cinnamon Rolls

This recipe gives you everything that you LOVE about cinnamon rolls, without the guilty-and-fattening ingredients. And best of all it’s SO EASY to make!

Please know that this recipe is meant to be eaten IMMEDIATELY and that it’s very possible to OVERCOOK it. So wait until you are ready to enjoy before sticking it in the microwave and only cook it for 25-30 seconds. Even if the dough still seems soft after 25-30 seconds, it’s going to continue to dry out after you remove it from the microwave, so resist the urge to cook it longer.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 1

For the Cinnamon Roll:

1 scoop high quality vanilla protein powder
1 tablespoon coconut flour​
½ teaspoon baking powder​
⅛ teaspoon sea salt
2 teaspoons water
1 teaspoon coconut oil, melted
1 egg

For the Filling:

1 teaspoon ground cinnamon​
2 teaspoons coconut palm sugar
1 teaspoon water OR coconut oil, melted

For the Icing:

1 scoop high quality vanilla protein powder
2 tablespoons water OR almond milk

Instructions

1. Lightly grease a medium-sized microwave-safe bowl with coconut oil.

2. In another small bowl combine the icing ingredients together and whisk with a fork for 20 seconds. This icing will appear lumpy at first, but as it rests while you make the cinnamon roll it will become smooth. Set icing aside.

3. In another small bowl, combine the filling ingredients. Mix well and set aside.

4. In a small mixing bowl combine the cinnamon roll ingredients. Mix well until a dough forms.

5. On a piece of wax paper, sprinkle some coconut flour down. Put the dough on the floured surface and shape into a long strip – about a foot-long, 2-inches wide and ½ inch thick. Sprinkle with additional coconut flour as needed to shape without sticking.

6. Sprinkle the filling over the long strip of dough. Roll the dough up, from one end to the other, then transfer into the greased, microwave-safe bowl.

7. Microwave on high for 25 seconds. Immediately transfer the cinnamon roll to a plate and cover with the prepared icing. Serve IMMEDIATELY and ENJOY!

Nutrition
One serving equals: 400 calories, 10g fat, 298mg sodium, 21g carbohydrate, 7g fiber, 8g sugar and 56g protein

Roasted Broccoli Soup

Here’s a simple, protein-filled soup recipe that you can make with frozen broccoli. It’s a great way to eat something that’s comforting while staying on your healthy eating plan.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 4

1 head garlic, the top sliced off
2 pounds Broccoli OR 2 (10.8 oz) bags of frozen broccoli or cauliflower
1 teaspoon olive oil
32 ounces bone broth
½ cup unsweetened Greek yogurt
sea salt and black pepper to taste

Instructions

1. Preheat the oven to 400 degrees F. Wrap the garlic head in foil and roast in the oven for 50 minutes.

2. Wash the broccoli and cut into 2-inch pieces. On a large, rimmed baking sheet combine the broccoli pieces with the olive oil. Roast in the oven for 20 minutes. OR if using frozen broccoli simply spread over a foil-lined baking sheet and roast for 18 minutes at 450 degrees F.

3. In a high speed blender, or food processor, squeeze the roasted garlic out of its skins, add the roasted broccoli, yogurt and broth. Blend until smooth.

4. Pour the mixture into a pot and bring to a simmer over medium heat. Season with salt and pepper to taste. Enjoy!

Nutrition
One serving equals: 188 calories, 10g fat, 129mg sodium, 18g carbohydrate, 7g fiber, and 16g protein

Black Bean Protein Brownies

This recipe really takes the healthy factor to brand new heights by combining black beans with protein powder for an extreme boost of both protein and fiber! We lightly sweeten it with raw honey – which has a host of its own nutritional benefits – and finish it off with some stevia-sweetened chocolate chips​.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 16

½ cup Chocolate Protein Powder
2 tablespoons Unsweetened Cacao Powder​
½ teaspoon sea salt
1 teaspoon baking powder​
1 can (15 oz) black beans, drained and rinsed
¼ cup coconut oil​, melted
⅓ cup raw honey, melted
2 eggs
¼ cup unsweetened almond milk (or other milk)
2 teaspoons vanilla extract​
½ cup lily’s chocolate chips (stevia sweetened)

Instructions

1. Preheat the oven to 350 degrees F. Line a brownie pan with parchment paper and set aside.

2. In a medium-sized mixing bowl combine the protein powder, cacao powder, sea salt, and baking powder. Mix until fully combined and set aside.

3. In a food processor combine the black beans, coconut oil, honey, milk and vanilla extract. Blend on low speed until smooth.

4. Add the dry ingredients to the food processor, pulsing after each addition. Once the dry ingredients are fully incorporated into the wet ones, stir in the eggs. Add the chocolate chips and stir until fully combined.

5. Pour the batter into your prepared brownie pan. Bake for 18 minutes in the preheated oven. Remove from oven and cool completely before cutting into 16 bars. Enjoy!

Nutrition
One serving equals: 111 calories, 7g fat, 72mg sodium, 12g carbohydrate, 3g fiber, 5g sugar and 9g protein

Homemade Chicken Soup

Need some comfort? This chicken soup recipe is made without added carbs like noodles or potatoes so it will help keep you on track with your fitness goals while delivering the warm comfort that you want. It’s filled with fiber, protein and lots of delicious flavor. It’s the perfect recipe to enjoy while you stay-at-home and practice social distancing.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 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 March 2020 Recipes

Healthy March 2020 Recipes

Incredible Hulk Muffins
These tasty muffins are free of gluten, refined sugar, additives, artificial coloring and artificial flavors – all of the hidden harmful ingredients that fill most kid foods on the market. In addition, we’ve packed FRESH spinach and wholesome protein powder ​ in the batter for additional nutritional benefits.

Best of all these muffins taste fantastic, so the effort that you spend in making them will be rewarded with happy children that are filling up on good, wholesome nutrition!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 12

1 cup old fashion oats, ground to flour
1 cup blanched almond flour​
½ cup vanilla protein powder
1 tablespoon Chia Seeds
1 teaspoon baking soda​
1 teaspoon baking powder​
½ teaspoon sea salt
1 teaspoon ground cinnamon​
2 ripe bananas, mashed
2 cups baby spinach
¾ cup almond milk
1 egg
1 tablespoon coconut oil​, melted
½ teaspoon apple cider vinegar​
1 teaspoon vanilla extract​
¼ teaspoon almond extract​
1 tablespoon coconut sugar (optional topping)

Instructions

1. Preheat the oven to 350 degrees F. Line a 12-muffin tin pan with silicon baking cups or paper liners.

2. In a large mixing bowl combine the ground oats, almond flour, protein powder, chia seeds, baking soda, baking powder, sea salt and cinnamon. Mix until the mixture is free of clumps.

3. In a food processor pulse the fresh spinach. Add the banana and almond milk and blend until smooth. Add the egg, coconut oil, apple cider vinegar, vanilla and almond extract and blend.

4. Pour the liquid mixture into the mixing bowl with the dry ingredients. Mix until fully combined.

5. Fill each of the 12 prepared muffin tins with batter. Sprinkle the tops of the muffins with coconut sugar and a crack of sea salt. Bake for 18 minutes, or until a toothpick comes out clean.

Nutrition
One serving equals: 119 calories, 4g fat, 99mg sodium, 15g carbohydrate, 3g fiber, 3g sugar and 7g protein.

Cauliflower Tater Tots
Who knew there were recipes for healthy tater tots?!

Incredibly, these tots could be included as part of a fat loss diet. This recipe is a take on cauliflower tater tots – sans dairy. If you want to add in some cheese that would definitely work, but the recipe doesn’t require any cheese to stick together and to taste phenomenal. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 4

1 head cauliflower
¼ cup almond flour
¼ cup nutritional yeast​
2 tablespoons flax meal​
½ teaspoon sea salt
¼ teaspoon black pepper​
¼ teaspoon garlic powder​
¼ teaspoon onion powder​
1 egg
¼ cup red bell pepper, minced
1 tablespoon fresh parsely, minced

Instructions

1. Preheat the oven to 400 degrees F. Line a rimmed baking sheet with parchment paper.

2. Steam the cauliflower florets for 10 minutes, until very soft. Transfer to a colander to drain. Transfer the cauliflower to the center of a stack of folded paper towels and squeeze to remove as much liquid as possible.

3. Combine the almond flour, nutritional yeast, flax, salt, pepper garlic and onion powders in a mixing bowl. Separate half of the flour mixture into a shallow bowl.

4. Add the cauliflower, egg, onion, bell pepper and parsley into the mixing bowl with half of the flour mixture. Mix well and mash the cauliflower into small pieces.

5. Use 1 Tablespoon scoops to form the cauliflower dough into tot shapes. Dredge the tots through the remaining flour mixture. Place the tots on the prepared baking sheet in a single layer. Makes 16 tots.

6. Bake for 20 minutes, turning halfway through, until golden.

Nutrition
One serving equals: 136 calories, 6g fat, 276mg sodium, 12g carbohydrate, 6g fiber, 0g sugar and 11g protein.

Rice and Beef Skillet Dinner
If you’re hungry for a really satisfying dinner that won’t ruin your fitness results, then I’ve got you covered with this delicious skillet recipe. It uses cauliflower “rice” to mimic regular rice and nutritional yeast to mimic cheese. As a result, you have a very filling, very satisfying dinner that is light on calories since so much of the meal is packed with fiber and muscle-promoting protein. Enjoy your dinner AND keep achieving those amazing fitness results!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 10

1 head cauliflower
¼ cup almond flour
¼ cup nutritional yeast​
2 tablespoons flax meal​
½ teaspoon sea salt
¼ teaspoon black pepper​
¼ teaspoon garlic powder​
¼ teaspoon onion powder​
1 egg
¼ cup red bell pepper, minced
1 tablespoon fresh parsely, minced

Instructions

1. Heat the olive oil in a large skillet. Stir in the ground beef. Cook and stir until the beef is crumbly and no longer pink. Drain and discard any excess grease. Mix in the onion and garlic. Cook until tender, about 5 minutes. Add the bell pepper, oregano, basil, red pepper, sea salt and black pepper. Cook and stir until the bell pepper is tender, about 5 minutes.

2. Stir in the cauliflower rice, tomato sauce and kidney beans. Bring the mixture to a simmer, reduce heat and cover, simmering until the vegetables are tender, about 8 minutes. Remove the pan from heat, sprinkle the nutritional yeast overtop and garnish with fresh parsley. Enjoy!

Nutrition
One serving equals: 246 calories, 6g fat, 558mg sodium, 21g carbohydrate, 7g fiber, and 25g protein.

Real Food Mac and Cheese
Here’s a healthy take on Mac and Cheese that you and your whole family will love. What makes it healthy? It’s dairy-free, made with chickpea noodles and contains chunks of real butternut squash. This turns a meal that is traditionally full of simple carbs and fat into one that has plenty of protein and fiber to help support your fitness and fat loss goals. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 8

1 cup raw cashews
1 (8oz) box Banza Cavatappi (made from chickpeas)
2 cups Butternut Squash, peeled, seeded and cubed
1 teaspoon coconut oil​
1 yellow onion, chopped
1 teaspoon minced garlic
1 tablespoon coconut flour​
1½ cups almond milk (or other nondairy milk)
½ cup nutritional yeast​
½ teaspoon sweet paprika​
1½ teaspoons sea salt
1 teaspoon lemon juice

Instructions

1.Place the cashews a bowl and fill with hot water. Cover and set aside for 10 minutes.

2. Bring 8 cups of salted water to a rolling boil. Add the pasta and butternut squash cubes and stir immediately. Cook for 10 minutes, until the desired firmness has been reached in both the pasta and the butternut squash. Strain and rinse with water. Set aside.

3. Heat the coconut oil in a medium-sized saucepan over medium heat. Add the garlic and onion and sauté for 5 minutes, until soft. Add the coconut flour and sauté until golden.

4. Put the onion mixture, the drained cashews, and the remaining ingredients in a food processor and blend until smooth.

5. Pour the sauce back into the saucepan and cook over low heat, stirring frequently, until warmed and thickened. Add the drained, cooked pasta and butternut squash to the pan, stir well and serve. Enjoy!

Nutrition
One serving equals: 274 calories, 15g fat, 32g carbohydrate, 9g fiber, 6g sugar and 16g protein.

Healthy Pad Thai
This recipe for a Pad Thai is lower in carbs and higher in protein than what you’d get at your local Thai place, yet filled with all the same flavors that you love.

If you’ve been craving Pad Thai but don’t want to sacrifice all of the hard work that you’ve been putting in with your workouts then give this recipe a try!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 8

For the Noodles
1 (8oz) package Black Bean & Sesame Fettuccine (Explore Cuisine)

For the Sauce
3 tablespoons fish sauce
2 tablespoons lime juice
1 tablespoon rice vinegar
1 tablespoon coconut aminos​
2 tablespoons coconut sugar
3 tablespoons ground fresh chili paste (sambal oelek)
2 tablespoons creamy peanut butter

For the Pad Thai
1 tablespoon olive oil​
2 teaspoons minced garlic
1 teaspoon fresh ginger, grated
1 pound boneless, skinless chicken breast, chopped into 1-inch pieces
2 eggs, slightly beatens
2 cups Butternut squash noodles
1 cup bean sprouts
¼ cup dry-roasted peanuts, chopped
3 Green Onions, chopped
½ bunch fresh cilantro, chopped
2 limes, sliced
sea salt

Instructions

1. Bring 8 cups of water to a boil. Add the black bean and Sesame Fettuccine. Reduce heat and simmer for 6 minutes. Drain and rinse and set aside.

2. Mix the sauce ingredients together and set aside.

3. Place a large skillet over medium-high heat. Add the olive oil, garlic, ginger and chicken. Cook, stirring often, until the chicken is cooked through. Push the chicken to one side of the skillet.

4. Add the beaten eggs to the skillet, away from the chicken, and scramble, breaking it into small pieces as it cooks.

5. Add the noodles, sauce, butternut squash noodles, bean sprouts, and peanuts to the skillet. Mix to combine.

6. Top with the green onions, cilantro and serve immediately with lime wedges. Salt generously to taste. Enjoy!

Nutrition
One serving equals: 288 calories, 12g fat, 591mg sodium, 22g carbohydrate, 9g fiber, and 22g protein


Healthy February 2020 Recipes

Healthy February 2020 Recipes

Fitness Lasagna
A great way to reduce the calories in your day is to eat healthier versions of your favorite dinners. This lasagna is the perfect example. The calories, carbs and fats in this dish have been dramatically reduced with some creative ingredient swaps.

Instead of regular lasagna noodles, this recipe calls for zucchini noodles in order to sway the calorie balance in your favor. Cheese has also been swapped out for egg whites, which increases the overall protein while reducing calories.

I am really pleased with how this lasagna turns out both in flavor, consistency, and of course added protein. You’d be surprised at how similar baked egg white looks and feels to melted cheese. Your family will have no clue that this dish is healthy!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 6

For the Noodles
1 small spaghetti squash
4 Green Zucchinis, sliced into ⅛ inch noodles
1 teaspoon olive oil
Dash of salt and pepper
a sprinkle of dried basil

For the Filling
1½ pounds ground meat (turkey, beef, chicken or even ground impossible burger)
1 teaspoon sea salt
2 cloves Garlic, minced
1 yellow onion, chopped
2 teaspoons Dried Oregano (OR fresh oregano)
1 (25.5 oz) jar marinara sauce
16 oz. carton egg whites

Instructions

1. Preheat oven to 400 degrees F. Line 3 baking sheets with parchment paper.

2. Cut the ends off the spaghetti squash and discard. Slice the rest of the spaghetti squash into 1-inch rings. Use a spoon to remove the seeds from the center of each ring. Cut the rings into half and arrange on one of the baking sheets. Drizzle with olive oil and sprinkle with salt and pepper. Roast in the preheated oven for 30 minutes.

3. Using a mandoline slicer, slice the zucchini into ⅛ inch lasagna noodles. Place in a single layer on the remaining prepared baking sheets. Drizzle with olive oil, salt and pepper and dried basil. Bake at 400 F for 10 minutes.

4. In a large skillet, place the ground meat, salt, garlic, onion and oregano over medium high heat. When the meat is browned add the marinara sauce and scrape the roasted spaghetti squash flesh into the skillet. Mix well and simmer for 5 minutes.

For the Assembly

1. In a casserole dish, make a single layer of zucchini noodles at the bottom. Top with half of the filling. Top with half of the egg whites. Top with the remaining zucchini noodles, the remaining filling, the remaining egg whites. Sprinkle a little more oregano and basil on the very top.

2. Reduce the oven to 375 and bake uncovered for 40 minutes. Turn on the broil for 2-3 minutes, to help evaporate some of the liquid from the top of the lasagna. Enjoy!

Nutrition
One serving equals: 380 calories, 14g fat, 987mg sodium, 13g carbohydrate, 4g fiber, 6g sugar and 44g protein.

Wholesome Mac and Cheese
Check out this recipe for Mac and Cheese that kids and adults alike will love! Spaghetti squash is a fantastic replacement for traditional noodles that automatically makes the dish healthier and geared towards your fitness results. Don’t stop at just this recipe – make it a habit to use squash noodles in all of your favorite pasta recipes in order to automatically get leaner. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 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 milk (coconut, almond or regular)
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 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

Slow Cooker Chicken Tacos
Here’s a simple, delicious dinner that your whole family will love. Simply throw the chicken ingredients into the slow cooker in the morning, and come home to a healthy, flavorful meal. Double up on this recipe and use it for your weekly meal prep!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 8

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

Instructions

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

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

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

Protein Cookie Dough Dessert
​You know those nights when you just HAVE TO HAVE some dessert? This is a guilt-free recipe for such a moment.

Just don’t try to bake it, because it’s not that type of cookie dough recipe. This is the type of cookie dough that is simply meant to be enjoyed by the spoonful. Yum!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 1

2 tablespoons natural peanut butter
1 tablespoon almond milk
1 scoop vanilla protein powder
1 tablespoon lily’s chocolate chips (stevia sweetened)

Instructions

1. Place the peanut butter and almond milk in a microwave safe bowl and microwave for 30 seconds.

2. Stir in the protein powder. Add more milk if needed. Stir in the chocolate chips.

3. Enjoy immediately!

Nutrition
One serving equals: 319 calories, 17g fat, 17mg sodium, 9g carbohydrate, 3g fiber, 2g sugar and 34g protein.


Healthy January 2020 Recipes

Healthy January 2020 Recipes

Fiesta Skillet
​​​​Here’s one seriously nutritious south-of-the-border skillet dinner that families can’t get enough of! Most Mexican dinners contain generous portions of grains and dairy, so I’ve lightened this one up by taking out traditional rice and replacing cheese topping with fresh avocado and pico de gallo. It’s mildly spicy and very satisfying!

Leftovers from this recipe are simply wonderful as a packed meal the next day. Chop one of the leftover chicken breasts and enjoy it with a handful of fresh arugula and a spoonful of the bean mixture.

When healthy eating tastes THIS good it’s hard to stop. And why would you want to?!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 8

For the Spice Blend
1 teaspoon ground cumin
1 tablespoon garlic powder
½ teaspoon smoked paprika
½ teaspoon black pepper
1 lime, juiced
¼ teaspoon liquid stevia
1 tablespoon fresh cilantro, minced
1 teaspoon fresh jalapeño, seeded and minced

For the Skillet
6 boneless, skinless chicken breast halves
1 teaspoon olive oil
1 yellow onion, chopped
2 Roma tomatoes, chopped
1 tablespoon garlic, minced
2 teaspoons kosher salt
½ teaspoon ground cumin
¼ teaspoon ground cinnamon
¼ teaspoon ground cayenne pepper
1 (15oz) can black beans, rinsed
1 (15 oz) can pinto beans, rinsed
1 (15 oz) can white beans, rinsed
1 avocado
½ cup pico de gallo
¼ cup fresh cilantro, minced

Instructions

1. Combine the spice blend in a small bowl. Rub the spice blend over all of the chicken pieces. Place in a ziplock bag in the fridge to marinate for an hour, up to overnight.

2. Preheat the oven to 425 degrees F. Place the olive oil in a large, oven-safe, skillet over medium-high heat. Add the onions, cooking until soft, about 5 minutes.

3. Stir in the tomatoes, garlic, salt, cumin, cinnamon and cayenne. Sauté for 3 minutes. Add the rinsed beans and bring to a simmer, about 4 minutes.

4. Arrange the marinated chicken breasts over the top of the bean mixture. Bake, uncovered, for 20-25 minutes. Top with sliced avocado, pico de gallo and fresh cilantro. Enjoy!

Nutrition
One serving equals: 322 calories, 14g fat, 829mg sodium, 14g carbohydrate, 6g fiber, 3g sugar and 35g protein.

Bacon Wrapped Chicken
​​​​Here’s an EXCITING slow cooker chicken dinner recipe to spice up your life!

By wrapping our chicken breast with strips of turkey bacon, cooking over sweet potato and covering with BBQ-covered green apples we create a dish that is BURSTING with flavor, while staying healthy on fitness friendly.

Be sure to use a BBQ sauce that has no added sugars. I used Primal Kitchen’s Golden BBQ Sauce which has only 1 gram of sugar per 2 Tablespoons.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 4

2 sweet potatoes
3 Green Apples
⅓ cup natural BBQ sauce (avoid ones with added sugars)
1 tablespoon lemon juice
1 tablespoon coconut sugar (optional)
4 skinless, boneless, chicken breasts
8 slices Turkey Bacon
1 tablespoon fresh parsley, for garnish

Instructions

1. Skin the sweet potatoes and slice into half-moons.

2. Lightly grease the bottom of a large slow cooker with coconut oil. Place the sweet potatoes in the slow cooker. Seed and dice the apples.

3. In a medium bowl combine the BBQ sauce, lemon juice and coconut sugar. Mix until fully incorporated and then stir in the apples.

4. Slice the turkey bacon strips in half, lengthwise to create 16 strips. Wrap each chicken breast with 4 strips and place in the slow cooker on top of the sweet potato.

5. Top the chicken with the BBQ-apple mixture. Cover and cook on low for 4 to 6 hours. Serve with a side of Roasted Broccoli and Cauliflower!

Nutrition
One serving equals: 432 calories, 3g fat, 687mg sodium, 59g carbohydrate, 9g fiber, 21g sugar and 41g protein.

​​​​

Creamy Chicken Noodles
This creamy, comforting dish is 100 percent grain, gluten and dairy-free, which you’ll find hard to believe when you dig into it. Remember to come up for air as you enjoy this tasty noodle dinner with zero guilt!

The noodles used here are Banza Rotini made from Chickpeas. These have twice the protein, twice the fiber and half the carbs of traditional wheat noodles! What’s really cool is that by making swaps like this in your cooking, your family gets healthier and more fit without ever realizing that you’re feeding them something that’s good-for-them. Sneaky, sneaky!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 8

1 tablespoon olive oil
1 yellow onion, chopped
2 pounds boneless, skinless chicken breasts, cut into 1-inch cubes
1 teaspoon garlic powder, divided
1 teaspoon sea salt, divided
½ teaspoon onion powder, divided
½ teaspoon black pepper, divided
½ teaspoon sweet paprika, divided
½ teaspoon dried basil, divided
½ teaspoon dried thyme, divided
1 Lemon, juiced and zested
2 cups Mushrooms, sliced
1 (8oz) box Banza Rotini made from Chickpeas (or 5 zucchini turned into noodles with a veggie peeler)
2 heads Broccoli, chopped
1 tablespoon coconut oil
1 tablespoon coconut flour
1 can (13.66oz) coconut milk, full fat
½ cup nutritional yeast
1 tablespoon dijon mustard
1 tablespoon mirin OR white wine

Instructions

1.Heat the olive oil in a skillet over medium-high heat. Add the onion and cook, stirring often, for about 8 minutes, until soft.

2. Rinse the chicken breast and pat dry. Cut into 1-inch cubes.

3. Measure out the spices, dividing into two small bowls.

4. Combine the chicken pieces with half of the spices and the juice and zest from the lemon. Mix well until all of the chicken pieces are evenly coated.

5. Add the chicken to the onions in the skillet and cook for another 10 minutes, until all of the pink is gone from the center of the chicken pieces. Add the mushroom and cook for another 4 minutes. Transfer the chicken mixture to a plate, cover and set aside.

6. Bring 8 cups of salted water to a rolling boil. Add the Banza noodles and stir immediately. After 5 minutes, add in the broccoli. Boil for another 4 minutes, then drain the noodles and broccoli.

7. In a large skillet, melt the coconut oil over medium heat. Whisk in the coconut flour and continue to whisk until browned. Add the coconut milk, nutritional yeast, Dijon, mirin (or white wine), and the remainder of the spices. Whisk frequently until the sauce begins to boil. Reduce the heat to a simmer and continue whisking for 5 minutes, as the sauce thickens.

8. Add the chicken, veggies and noodles to the sauce and mix well. Cook until warmed through. Serve immediately and enjoy!

Nutrition
One serving equals: 499 calories, 24g fat, 431mg sodium, 29g carbohydrate, 8g fiber, 5g sugar and 46g protein.

Game Day Boneless Chicken Wings
Wings are a classic finger food to enjoy while kicking back with friends and family to enjoy game day. The crazy thing is that most wings are fried and then coated in a sauce that’s high in sugar and preservatives. ​While it tastes fantastic, you’re taking in way more calories than you need to.

This recipe for Boneless Chicken Wings is much healthier while tasting JUST AS AMAZING!

  1. Instead of frying these wings we are going to either use an air fryer (preferred method) or an oven.
  2. Instead of breading these wings in grains and gluten we are going to use a grain-free breading.
  3. Instead of tossing these wings in a sauce that’s high in sugar and preservatives we are going to make our own sauce using wholesome ingredients and tons of flavor.

Below is the classic Buffalo sauce, however, there are 5 additional sauce recipes to choose from on RealHealthyRecipes.com.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 8

1½ pounds boneless, skinless chicken breast
celery and carrot sticks (optional for serving)

Flour Mixture
¼ cup almond flour
1 tablespoon arrowroot starch​
2 teaspoons sea salt
½ teaspoon sweet paprika​
¼ teaspoon black pepper​
¼ teaspoon cayenne pepper
¼ teaspoon garlic powder​

Wet Mixture
½ cup milk (any kind) I used almond milk
1 egg white
1 tablespoon grain-free vodka (or apple cider vinegar)

Crunchy Mixture
2 cups grain-free crackers ground to a powder (I used Almond Nut-Thins)

Buffalo Sauce
¾ cup hot sauce
6 tablespoons coconut oil

Instructions

1. Cut the chicken into 2-inch pieces. Arrange the three mixtures into three bowls and mix well.

2. If you are using an air fryer, place the basket near the three bowls. If you are using the oven then line a baking sheet with parchment paper and preheat the oven to 375 degrees F.

3. Take each piece of chicken and drag it through the flour mixture, dip it in the wet mixture and roll it in the crunchy mixture. Place each coated wing in the air fryer basket or on the prepared baking sheet.

4. Air Fryer: Fry at 380 degrees F for 24 minutes, shaking the basket halfway through the cooking time. Fry for another 6 minutes at 400 degrees F.

5. Oven: Bake at 375 degrees F for 20 minutes. Turn on the high broil for 1-2 minutes, until the wings are golden.

6. Combine the hot sauce with the melted coconut oil. Mix until fully combined. Toss the cooked wings with the sauce and serve immediately. Enjoy!

Nutrition
One serving equals: 482 calories, 11g fat, 432mg sodium, 13g carbohydrate, 1g fiber, 0g sugar and 26g protein.


Healthy December 2019 Recipes

Healthy December 2019 Recipes

Bacon Wrapped Stuffed Dates
​​​​When it comes to appetizers, our healthy diets can often fly out the window, which is why I really like these stuffed dates. While this is certainly a treat and not something to include in your daily diet, each date contains protein, fat and complex carbs. Additionally, these ingredients are wholesome and simple, not deep-fried, and not containing a laundry list of additives and fillers.

A word of advice: make a double batch! These disappear quickly…

Courtesy of RealHealthyRecipes.com

What you need
Serves 24

12 bacon strips, uncured pork
24 Dates (get the kind with pits, these are softer)
½ cup Goat Cheese
24 walnut halves
24 toothpicks

Instructions

1. Preheat the oven to 350 degrees F. Line a rimmed baking sheet with parchment paper. Cut the bacon strips in half, width-wise.

2. Remove the seed from each date and stuff with a teaspoon of goat cheese and a walnut. Squish it together.

3. Wrap each stuffed date with a piece of bacon. Secure with a toothpick and place on the prepared baking sheet. (You can store in the fridge up to a day once wrapped. It’s nice to make the day before your party!)

4. Bake in the preheated oven for 20-25 minutes until the bacon is cooked through and crispy. Enjoy immediately!

Nutrition
One serving equals: 96 calories, 6g fat, 237mg sodium, 6g carbohydrate, 1g fiber, 5g sugar and 5g protein.

Pass the Teriyaki Meatballs!
​​​​If you are a lover of teriyaki then these subtly sweet meatballs are right up your alley! These make a wonderful appetizer for your holiday party.

Feel free to use liquid stevia rather than the honey if you are looking for an extremely low sugar dish. However, for most of us, this small amount of healthful, raw honey is perfectly A-OK and beneficial.

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

Courtesy of RealHealthyRecipes.com

What you need
Serves 5

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

Instructions

1. Combine the garlic, ginger and scallions in a food processor. Pulse until well combined and finely minced.

2. Transfer the garlic mixture to a large bowl and add the ground beef and sea salt. Use your hands to mix until well combined. Form the mixture into 20 meatballs, about an inch in diameter.

3. Place a large skillet over medium-high heat and add the sesame oil. Add the meatballs and cook, shaking often, until browned on all sides and cooked through. Remove the meatballs and set aside on a plate.

4. Add the coconut aminos, honey and vinegar to the skillet. In a small bowl whisk the arrowroot starch and water together until fully dissolved. Add to the skillet, mix and simmer until the mixture has thickened, about 2 minutes. Return the meatballs to the skillet and cover in the sauce. Serve immediately, garnish with scallions and sesame seeds.

Nutrition
Four Meatballs equals: 189 calories, 7g fat, 372mg sodium, 6g carbohydrate, 3g fiber, 2g sugar and 23g protein.

Peanut Butter & Chocolate Protein Dessert Bars
​​​​Here’s a dessert bar that you can feel good about indulging in.

  • It’s not loaded with sugar, and yet it tastes sweet.
  • It has a healthy serving of protein, and yet it’s creamy and decadent.
  • It has delicious chocolate and protein flavors, and yet contains zero refined sugar.

These Peanut Butter Chocolate Protein Dessert Bars are the perfect dessert to make and share this holiday season. Make tons! These disappear very quickly…

Courtesy of RealHealthyRecipes.com

What you need
Serves 25

½ cup unsalted, shelled sunflower seeds
½ cup raw, unsalted pepitas
1 cup Pitted Dates
1 (16oz) jar of natural peanut butter
1 cup vanilla protein powder
1 (9oz) bag Lily’s stevia-sweetened chocolate chip
1 teaspoon coconut oil​
1 tablespoon flake sea salt (optional topping)

Instructions

1. Line a 9×11 casserole pan with parchment paper.

2. Place the seeds in a food processor and pulse until fine. Remove and set aside.

3. Place the dates in the food processor and pulse until creamy.

4. Add the seed powder, peanut butter and protein powder to the food processor and blend until smooth and fully incorporated. Press the dough into the bottom of the prepared pan.

5. In a double boiler, melt the chocolate and coconut oil. Pour over the bars and place in the fridge for 15 minutes to chill. Sprinkle with some flaked sea salt. Cut into bars and enjoy!

Nutrition
Four Meatballs equals: One bar equals: 198 calories, 14g fat, 86mg sodium, 6g carbohydrate, 6g fiber, 6g sugar and 10g protein.

Real Healthy Gingersnaps
​​​​In the spirit of the holidays, here is a wholesome cookie recipe that is packed with the flavors of the season.

These cookies are made with grain-free flours and coconut sugar to make it more fitness friendly so that you can stay on track while enjoying a treat.

Keep in mind that the dough really expands while baking, which is why you’ll need to space the cookies at least 3 inches apart on the baking sheet. Don’t flatten out the balls when you put them on the pan, either. Let them expand naturally in the baking process and enjoy the pretty cracks that come as a result.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 50 Cookies

2 cups Raw Pecans
¼ cup coconut flour
½ cup blanched almond flour
½ cup arrowroot starch
2 teaspoons baking soda
½ teaspoon sea salt
1 tablespoon ground ginger
½ teaspoon ground cardamom
½ teaspoon black pepper
⅓ cup coconut oil
¼ cup coconut cream
1 cup coconut palm sugar
⅓ cup molasses
1 egg

Instructions

1. Preheat the oven to 350°F. Line a large rimmed baking sheet with parchment paper and set aside.

2. Toast the pecans in a dry skillet over medium heat, stirring often, for 5 minutes, until fragrant and golden. Set aside to cool.

3. Pulse the pecans in a food processor until finely ground. Add the coconut flour, almond flour, arrowroot, baking soda, salt, ginger, cardamom, pepper, oil, cream, 3/4 cup of the sugar, molasses, and egg. Pulse until fully combined.

4. Gather the dough into a ball, wrap it with plastic wrap, and place it in the freezer for 20 minutes.

5. Place the remaining 1/4 cup coconut sugar in a bowl. Form the dough into 1-tablespoon-size balls and roll them in the sugar. Arrange the dough balls on the prepared baking sheet about 3 inches apart and do not press the dough down. Bake for 8–12 minutes, until golden.

Nutrition
Four Meatballs equals: One cookie equals: 84 calories, 5g fat, 88mg sodium, 9g carbohydrate, 1g fiber, 6g sugar and 1g protein.

Guilt-Free Pizza Crust
​​​​Who knew you could make a high protein pizza crust that tastes this good?!

We all love pizza, but we also want to be fit and healthy. Traditional pizza crust is loaded with processed ingredients and simple carbs that promote weight gain, BUT THIS PIZZA CRUST is different!

This pizza crust is made with CHICKEN, QUINOA and EGG!

It’s incredible that ingredients that are this full of protein and wholesome nutrition can come together to create a legit pizza crust! You’ve simply got to try this recipe if pizza and protein are two things that you love.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 4

For the Pizza Crust
1 pound boneless, skinless chicken thighs
2 eggs
½ cup uncooked quinoa (Soaked for 8 hours)
1 teaspoon sea salt
1 teaspoon minced garlic

Optional Toppings
½ cup pesto
½ cup baked, sliced chicken breast
½ cup Fresh mozzarella in water, grated

Instructions

1. Combine all of the ingredients in the food processor until the chicken is fully ground and the ingredients are fully combined.

2. Preheat the oven to 400 degrees F and line a baking sheet with parchment paper.

3. Place the chicken dough in the center of your pan and spread into your desired pizza crust shape. Bake for 20 minutes in the preheat oven. Increase the oven temperature to 500 degrees F.

4. Load up your crust with your favorite sauce and toppings. Place back in the oven for 5-8 minutes, until your cheese has melted and toppings are warmed. Serve immediately and enjoy!

Nutrition
One serving equals: 326 calories, 12g fat, 598mg sodium, 14g carbohydrate, 2g fiber, 0g sugar and 39g protein.


Healthy November Recipes

Healthy November Recipes

Dressed Avocado
Here’s a tasty way to prepare wholesome avocado. All you do is slice the avocado, drizzle it with lemon juice and sprinkle with sweet paprika and ground cumin. Easy! What’s surprising is how vibrant the flavors are from such a simple combination.

The perfect snack or side to enjoy with your dinner. Be sure to prep this right before serving so that the avocados are as fresh as can be.

Courtesy of RealHealthyRecipes.com

What you need
Serves 2

1 avocado, sliced
Freshly squeezed lemon juice
dash of sweet paprika
dash of ground cumin

Instructions

1. Slice your avocado, generously drizzle it with lemon juice and then sprinkle with paprika and ground cumin. That’s it!

Nutrition
One serving equals: 147 calories, 13g fat, 69mg sodium, 8g carbohydrate, 6g fiber, 1g sugar and 2g protein.

Beef Supper Skillet
This Beef Skillet Supper is a very Fitness-Friendly meal, with tons of protein and wholesome, nutritious ingredients to power you through your day and fuel your results. It’s perfect for making on a weeknight when you don’t have a ton of time to spend in the kitchen, but you still want a dish that’s full of flavor.

This recipe calls for sweet potato rice, which is sweet potato that has been turned into noodles with a spiral slicer, and then pulsed in the food processor until small rice-like pieces form. It’s entirely possible to save time by chopping up your sweet potato rather than going through the process of turning it into rice, if you’d prefer!

Courtesy of RealHealthyRecipes.com

What you need
Serves 4

1 pound lean ground beef
1 teaspoon sea salt
1 teaspoon sweet paprika
1 teaspoon garlic powder
2 Cups Sweet Potato Rice or finely chopped, uncooked sweet potato
2 cups kale, chopped
1 cup liquid egg whites
*Optional* ¼ cup fresh mozzarella
*Optional* ¼ cup fresh cilantro
*Optional* ¼ cup guacamole

Instructions

1. Place a large skillet over medium high heat. Add the ground beef and cook, breaking it up with a wooden spoon, until all of the pink is gone. Remove from heat.

2. Mix the sea salt, paprika and garlic powder into the beef. Return the heat to medium and add the sweet potato rice to the skillet. Cover and cook for 5 minutes.

3. Add the chopped kale to the skillet, cover and cook for another 5 minutes.

4. In another skillet over medium heat and scramble the egg whites until the curds are barely wet and starting to break apart.

5. Mix the egg whites into the skillet and top with mozzarella and cilantro. Immediately serve with guacamole. Enjoy!

Nutrition
One serving equals: 342 calories, 7g fat, 712mg sodium, 22g carbohydrate, 4g fiber, 6g sugar and 44g protein.

Cauliflower Smash
Move over mashed potatoes….your services are no longer needed here.

There is literally NO REASON to ever make mashed potatoes again now that CAULIFLOWER SMASH is in town!

The smashed garlic adds such phenomenal flavor that it’s hard to stop eating it. This creamy, delightful dish is perfect for your holiday repertoire this year! Yum!

Courtesy of RealHealthyRecipes.com

What you need
Serves 4

1 head cauliflower florets
3 tablespoons Coconut Oil OR Butter
6 garlic cloves, smashed
3 tablespoons Plain Greek Yogurt
¼ cup parmesan cheese (or 2 Tbsp of nutritional yeast)
sea salt and black pepper
1 Tbsp fresh chives, minced *optional garnish

Instructions

1. Place the cauliflower florets in a pot of water and bring to a boil for 10 minutes, until tender. Drain the pot and transfer the cauliflower to a food processor.

2. Return the pot to medium heat. Add the oil (or butter) and the smashed garlic cloves. Sauté until fragrant, for about a minute.

3. Transfer the garlic to the food processor along with the remaining ingredients. Blend until a smooth consistency is reached. Garnish with minced chives. Enjoy!

Nutrition
One serving equals: 194 calories, 13g fat, 240mg sodium, 9g carbohydrate, 2g fiber, 4g sugar and 13g protein.

Protein Power Oatmeal
​​This is the TASTIEST way to prepare oatmeal that includes powerful protein to fuel your day! You can make this a few days ahead and store in the fridge for easy, grab-n-go breakfasts.

The quality and flavor of the protein powder that you use will impact both the flavor and consistency of your oatmeal, so choose wisely!

Courtesy of RealHealthyRecipes.com

What you need
Serves 4

1¾ cups milk (any kind)
1 cup rolled oats
a generous sprinkle of sea salt
a generous sprinkle of ground cinnamon​
a generous sprinkle of coconut sugar
2 scoops Frosted Vanilla Cake Protein Powder
½ cup whole pecans, toasted and chopped
1 Banana, peeled and sliced into half moons

Instructions

1. In a medium pot, bring the milk to a simmer. Add the oats, salt and cinnamon and simmer until thickened.

2. Remove from heat. Mix in the coconut sugar and protein powder. If it’s too thick, stir in a splash of milk, until a pleasant, creamy consistency is reached.

3. Stir in the pecans and bananas. Divide into bowls and garnish each portion with an additional sprinkle of sea salt, cinnamon, coconut sugar, pecans and sliced banana. Enjoy!

Nutrition
One serving equals: 232 calories, 12g fat, 209mg sodium, 15g carbohydrate, 2g fiber, 10g sugar and 17g protein


Healthy October Recipes

Healthy October Recipes

BEST Protein Pancakes
Traditional pancakes are filled with carbs, grains and a plethora of simple sugars – not something you’d consider healthy. In fact, eat pancakes regularly and you’ll find your fitness results quickly disappear.

However, this simple, wholesome, protein-packed pancake recipe is the exception. I’ve reduced the carbs and sugars from flour and sugar while replacing them with protein from cottage cheese, protein powder and eggs. This means that you’ll be fueling your fitness results in a seriously delicious way by enjoying a plate of these tasty pancakes!

It’s a pancake that you’re able to enjoy without guilt.

What you need
Serves 12

½ cup Vanilla Protein Powder
½ cup old fashion oats
½ teaspoon baking soda
¼ teaspoon sea salt
1 teaspoon Liquid Stevia
4 eggs
1 cup cottage cheese
½ cup Unsweetened Coconut Milk (or any milk)
1 tablespoon coconut oil

Instructions

1. Preheat your pancake griddle or large skillet over medium-high heat.

2. Combine all of the ingredients in a food processor. Pulse to combine until smooth.

3. Let the batter sit for 10–15 minutes, if you can muster the patience, to help your pancakes bind together.

4. Use a paper towel to carefully rub coconut oil on your preheated griddle or skillet. Reduce the heat to medium. Use a 1⁄4 cup to scoop the batter onto the griddle in nice big circles. When bubbles form, flip the pancakes to cook on the other side.

5. Serve with fresh fruit and a drizzle of pure maple syrup.

Nutrition
One serving equals: 88 calories, 4g fat, 206mg sodium, 3g carbohydrate, 0g fiber, 1g sugar and 11g protein.

HEALTHY French Fries
Yes, this is happening! Real healthy fries that taste AMAZING and are made with BAKED PARSNIPS!

Most people love fries, however, regular fries really are so bad for our fitness. All that unhealthy fat and all of those calories are hard to justify eating very often. And having a belly full of greasy fries never feels too awesome.

Nothing comes as close to tasting like real, authentic fries than these baked parsnip fries. If you are a fry lover, please try this recipe and let me know what you think!

What you need
Serves 6

2 large parsnips
1 tablespoon fresh rosemary, minced
2 garlic cloves, chopped
3 tablespoons extra-virgin olive oil
sea salt and black pepper to taste
½ teaspoon sweet paprika
natural ketchup

Instructions

1. Preheat the oven to 450°F. Line an 18 × 26-inch rimmed baking sheet with parchment paper.

2. Peel the parsnips and trim the ends. Cut each parsnip in half horizontally, then make 2 cuts in each direction to create 9 sticks out of each half. In a large bowl, toss the parsnip sticks with the rosemary, garlic, olive oil, sea salt, pepper, and sweet paprika.

3. Spread the fries over the prepared baking sheet. Roast for 10 minutes, flip, and then roast for another 10–15 minutes, until browned and crispy. Serve with the ketchup.

Nutrition
One serving equals: 128 calories, 8g fat, 37mg sodium, 15g carbohydrate, 15g fiber, 3g sugar and 1g protein.

Creamy Apple Celery Salad with Protein
If your sweet tooth is acting up again right before bed then consider trying this crunchy, sweet, creamy salad.

While any type of apple will work in this salad, I find that honey crisp, pink lady or sweet tango to taste the best.

The protein that I used in this recipe is my favorite vanilla flavored protein. With a name like Frosted Vanilla Cake you know it’s gonna taste great! It’s part of our FBBC Approved, Trulean super-clean, no-artificial sweeteners line of products to support our fit and healthy lifestyle.

You could certainly make this recipe using whatever vanilla protein powder you have on hand, though do know that the quality of the protein will have an effect on the flavor of your creamy salad. Use one that’s really tasty!

Courtesy of RealHealthyRecipes.com

What you need
Serves 4

2 cups pink lady or honey crisp apples, cored and chopped
¼ cup thinly sliced celery
1 Tablespoon raisins
2 teaspoons lemon juice
1 cup plain, nonfat Greek yogurt
¼ cup Frosted Vanilla Cake Protein Powder
¼ teaspoon ground cinnamon

Instructions

1. Combine the chopped apples, sliced celery and raisins in a medium bowl. Toss with the lemon juice.

2. In another medium bowl combine the yogurt, protein powder and cinnamon. Mix until fully combined. Add the apple mixture and mix well. Chill for 10 minutes and then serve. Enjoy!

Nutrition
One serving equals: 224 calories, 1g fat, 66mg sodium, 44g carbohydrate, 7g fiber, 33g sugar and 14g protein

Lemon Blueberry Protein Bar
Here’s a lovely departure from chocolate-themed protein bars, with a delightful combination of lemon and blueberry. If lemon isn’t your thing then leave out the lemon zest and embrace the vanilla-blueberry vibe.

The protein that I used in this recipe is my favorite vanilla flavored protein. With a name like Frosted Vanilla Cake you know it’s gonna taste great! It’s part of our FBBC Approved, Trulean super-clean, no-artificial sweeteners line of products to support our fit and healthy lifestyle.

You could certainly make this recipe using whatever vanilla protein powder you have on hand, though do know that the quality of the protein will have an effect on the flavor of your protein bars. Use one that’s really tasty!

Courtesy of RealHealthyRecipes.com

What you need
Serves 20

1 cup unsweetened coconut milk
1 cup almond butter
½ cup dried blueberries
2 cups uncooked, rolled oats
1 Tablespoon lemon zest
2 cups vanilla protein powder
3 Tablespoon coconut oil, melted
1 Tablespoon Swerve confectioners style erythritol

Instructions

1. Line the bottom and sides of an 9 × 9-inch baking pan with parchment paper, so that the parchment paper hangs over the sides. (These will be your handles to easily pull the protein bars from the pan once they’re done.) Lightly rub the parchment paper with coconut oil.

2. Combine the coconut milk and almond butter in a pot over low heat. Stir often, until fully combined and smooth, then remove from heat and allow to cool.

3. Blend the dried blueberries in a food processor until creamy. Add the almond butter mixture, oats, and protein powder and pulse until fully incorporated. Press the dough into the prepared dish and place in the freezer for 10 minutes. Cut into 20 bars.

4. Whisk the coconut oil and Swerve together in a small bowl. Drizzle over the protein bars. Chill until the glaze sets, about 5 minutes. Store in the fridge.

Nutrition
One serving equals: 80 calories, 5g fat, 23mg sodium, 5g carbohydrate, 1g fiber, 1g sugar and 12g protein.


Healthy September Recipes

Healthy September Recipes

Chicken & Veggie Casserole
This easy-to-make casserole is packed with the protein and veggies needed to fuel your fitness results. Feel free to modify the veggies used in this recipe. Add in whatever veggies you have on hand and enjoy for breakfast, lunch or dinner!

What you need
Serves 6

1 cup broccoli, diced
1 cup mushrooms, chopped
1 yellow squash, sliced
1 zucchini, sliced
10 oz ground chicken breast or turkey
4 cups liquid egg whites
1 teaspoon onion powder, divided
1 teaspoon garlic powder, divided
Sea salt and fresh pepper

Instructions

1. Preheat the oven to 350 degrees F. Lightly grease a 9×13 casserole pan with olive oil.

2. Place a large skillet over medium-high heat and coat with olive oil spray. Add the broccoli and mushrooms and cook for 3 minutes. Add the squash and zucchini and sprinkle with sea salt, black pepper and ½ teaspoon of both the onion and garlic powder. Once tender, transfer the veggies from the skillet into the prepared casserole pan.

3. Return the skillet to medium-high heat and coat with olive oil spray. Add the ground chicken or turkey and sprinkle with sea salt, black pepper and the remaining ½ teaspoon of both the onion and garlic powder. Cook, stirring often, until no pink remains. Add to the prepared casserole pan.

4. Pour the egg whites over the veggies and meat in the casserole. Bake in the preheated oven for 40-50 minutes, until the edges have set and the top has browned. Feel free to garnish with a sprinkle of cheese, diced tomato and fresh parsley. Cut and serve. Enjoy!

Nutrition
154 calories, 1g fat, 300mg sodium, 3g carbohydrate, 1g fiber, and 31g protein

Pure Protein Pancakes
Here’s a pancake recipe that you can feel good about eating! It’s made with 100% pure, fitness ingredients that will fuel your results and satisfy your hunger.

What you need
Serves 1

1 scoop vanilla protein powder
¼ cup egg whites
¼ cup cottage cheese
1 teaspoon vanilla extract
1 teaspoon ground cinnamon

Instructions

1. Mix all of the ingredients together in a bowl.

2. Preheat your pancake griddle and grease with a touch of coconut oil. Add the batter to the preheated grill to form 3 pancakes. Once bubbles form, flip the pancakes to cook the other side.

3. Remove from heat and serve immediately with a handful of berries. Enjoy!

Nutrition
182 calories, 1g fat, 3g carbohydrate, 374g sodium, 0g 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.

Apple Fritter Protein Balls
Craving a donut? I’ve got you covered! Part of maintaining a fitness lifestyle is quenching your unhealthy cravings with healthier options, like these protein balls. You get to enjoy similar flavors to the food that you crave, while filling your body with usable, favorable nutrients rather than a bunch of sugar and flour.

The average apple fritter donut contains 450 calories, 17 grams of fat, 63 grams of carbs and 38 grams of sugar! Compare that to the 100 calories, 2 grams of fat, 14 grams of carbs, 16 grams of protein and only 2 grams of sugar found in 2 of these tasty protein balls!

Making smart food choices like this will transform your fitness goals from being merely a vision to being reality.

There are two super ingredients in these protein balls: protein powder and powdered greens. Yep, you read that correctly. These tasty, donut-replacing protein balls are not only super low in sugar, they also contain powdered super greens. Considering that only 14 percent of adults get adequate amounts of veggies and greens in their diet, we could all benefit from some super greens.

What you need
Serves 30

1 apple
1 teaspoon coconut oil
½ teaspoon ground cinnamon
1½ cups old fashion oats
¼ cup Powdered Greens
½ cup Vanilla Protein Powder
¼ teaspoon sea salt
1 cup Almond Butter
3 tablespoons almond milk
1 tablespoon brown Swerve

Instructions

For the Coconut Amino Sauce

1. Seed and finely dice the apple. I leave the skin on for the added flavor and fiber.

2. Place a small skillet over medium-low heat. Add the coconut oil, diced apple, and cinnamon. Mix until fully combined. Cook, stirring occasionally until the apples are tender. Remove from heat and set aside.

3. In the mixing bowl of an electric mixer combine the oats, powdered greens, protein powder and sea salt. Mix until fully combined.

4. Add the almond butter, almond milk and cooked apples. Mix on medium-low until a soft, crumbly dough forms. Test pressing the dough together into a ball – if it doesn’t stick together then add an additional tablespoon of almond milk.

5. Form the dough into 30 balls using a Tablespoon to scoop, and rolling the dough together in your hands. Roll the balls in the brown Swerve. Place the balls on a plate and chill in the fridge until you’re ready to enjoy.

Nutrition
One ball equals: 50 calories, 1g fat, 21mg sodium, 7g carbohydrate, 2g fiber, 1g sugar and 8g protein.

3 Ingredient 5-Min Frozen Yogurt
Here’s an insanely delicious recipe for Protein Frozen Yogurt that will satisfy even the pickiest of eaters! It’s hard to believe that it contains such wholesome, protein-packed ingredient to help fuel your fitness results, considering how delicious it tastes.

The protein that I used in this recipe is my favorite vanilla flavored protein. With a name like Frosted Vanilla Cake you know it’s gonna taste great! It’s part of our FBBC Approved, Trulean super-clean, no-artificial sweeteners line of products to support our fit and healthy lifestyle.

You could certainly make this recipe using whatever vanilla protein powder you have on hand, though do know that the quality of the protein will have an effect on the flavor of your frozen yogurt. Use one that’s really tasty!

What you need
Serves 4

2 cups Non-Fat Plain Greek Yogurt (or dairy-free yogurt)
10 ounces frozen strawberries
2 scoops Frosted Vanilla Cake Protein Powder

Instructions

1. Divide the Greek yogurt into 2 ziplock bags and store in the freezer overnight, or for a minimum of an hour.

2. Remove the yogurt from the freezer and, while it’s still in the bags, break into pieces. If it’s really solid then place in the fridge for 10 minutes and then break it into pieces.

3. Place the frozen strawberries in a food processor and pulse to chop. Add the protein powder and frozen yogurt and blend until creamy.

4. Serve immediately. Garnish with fresh strawberries and enjoy!

Nutrition
One serving equals: 138 calories, 0g fat, 95mg sodium, 12g carbohydrate, 2g fiber, 7g sugar and 23g protein.


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.