Recipe’s

Dishes that Make the Vegetable the Star

Dishes that Make the Vegetable the Star

For most of our lives and for most of our eating patterns, vegetables have simply been the side portion to plates. They’re beautiful, of course, and a great way to get vitamins, minerals, and nutrients, but vegetables haven’t taken the brunt of our plates and eating patterns. But all that is changing as more and more people are turning to vegetables instead of traditional protein sources. And what’s also great about moving vegetables to the centerpiece of any meal is that there’s an ever-rotating selection of what you can sample, based on the season.
Summer, of course, offers an unmatched bounty. But there are really distinct options to look at in every season. And with non-traditional ways to prepare them, vegetables can even take over for things such as carbs — take the popular vegetable noodles, for example. How can you move vegetables into a more main consideration for your meals? This graphic offers some super-tasty ideas to consider.

It can be easy to think of vegetables as side ingredients or as supporting actors to the starring dish: meat. As Americans look to bump up veggie consumption, they’re realizing vegetables can be the star of any meal, anywhere… including the office. In fact, tasty, satisfying dishes can center around one or more vegetables with or without the addition of meat.

Bring on the veggies

Summer is easy bounty. Fall brings us the harvest’s grand finale. Winter reminds us that root crops and hearty veggies can keep us warm inside and out. Then there’s spring.

After a gray winter, the vibrant greens, purples, and reds of spring vegetables remind us that color is coming back to the world. As the days warm and daylight slowly stretches later into the evening, we can look forward to feasting on a growing bounty of veggies such as:

  • Artichokes
  • Arugula
  • Asparagus
  • Beets
  • Bok Choy
  • Carrots
  • Fava Beans
  • Garlic
  • Herbs
  • Leeks
  • Morels
  • Onions
  • Peas
  • Potatoes
  • Radishes
  • Ramps
  • Rhubarb
  • Salad Greens
  • Scallions
  • Spinach

No matter how you want to incorporate veggies into your next meal, here are some savory must-try ideas to put more produce on your plate.

Veggie noodles

The idea behind vegetable noodles is simple: swap pasta or other styles of grain-based noodles with “noodles” made out of vegetables. Zucchini noodles, or zoodles, are perhaps the best known, but there are a wide variety of veggie noodles including ones made from:

  • Beets
  • Butternut squash
  • Carrots
  • Daikon radish
  • Sweet potatoes

Try it:

  • Sweet Potato Noodles at Natural Garden (Austin)
  • Zucchini Noodles at Hey Hey Canteen (New York)
  • Chelini Fresh at Pasta Works (San Francisco Bay Area)

Spiralized Veggie Dishes

Veggie-topped Pizza

Instead of piling meat onto your pie, swap some or all of your pepperoni or sausage with your favorite seasonal veggies. While caramelizing in heat, vegetables gain rich, complex flavors, and the variety of veggie textures adds joy to every bite.

Winter and spring vegetables are perfect for pizza. Here are a few ideas to up your topping game:

  • Artichokes
  • Arugula
  • Asparagus
  • Beets
  • Broccoli
  • Cauliflower
  • Garlic
  • Leeks
  • Ramps
  • Spinach

Try it:

  • Veggie Flatbread at Blue Line Pizza (San Francisco Bay Area)
  • Vegan Cheeseless Veggie Pizza or White Pie with Broccoli at Joe’s Pizza (New York)
  • Strictly Veggie Pizza at Home Run Inn (Chicago)
  • Deep dish pizza with spinach, ricotta, feta, mushrooms, onions, and garlic at Little Star (San Francisco Bay Area)

Vegetable burgers

The veggie burger is a simple idea: Instead of a savory meat-based patty, use a mix of legumes, grains, and/or vegetables for flavors and textures reminiscent of a traditional burger, with the added health benefits of produce.

Veggie burgers can include a range of ingredients, depending on your diet and preferences. Beans and legumes often feature prominently in veggie burgers. The texture and hearty flavor of mushrooms—namely Cremini or Portobello—also makes them a popular ingredient. Here are some other plant foods you might find in a tasty veggie burger:

  • Black beans
  • Lentils
  • Eggplant
  • Carrots
  • Oats
  • Garlic
  • Greens
  • Flax meal
  • Green onions

Commercial plant-based alternatives are available, including Beyond Burger, Impossible Burger, Lightlife Smart Patties, and Before the Butcher’s Uncut Burgers. If you want to make your own instead, you can experiment with different veggies, grains, legumes, and more.

Try it:

  • Impossible Burger at Soul & Smoke (Chicago) and Dickson’s Farmstand Meats (New York City)
  • Vegetarian Woodstock Burger at Cluck-n-Burger (Austin)
  • Grilled Portobello Burger at Soul & Smoke (Chicago)
  • Tofu and Sweet Potato Burger on Portobello Buns at Creative Concepts (New York City)

DIY Veggie Burgers

Vegetable paella

For starters, yes, you can make paella at home. You can even get the crusty, browned, rice layer (called socarrat) the fabled Spanish rice dish is really all about.

While paella is known for being cooked in a dedicated paella pan, you can make an incredible version without one. You can cook paella in a frying pan or even a Dutch oven—just make sure the vessel you choose has a thick base so the bottom rice layer can crisp without burning.

Paella is also versatile enough to include your preferred mix of veggies and proteins, such as:

  • Shellfish
  • Sausage
  • Chicken
  • Pork
  • White beans
  • Artichokes
  • Arugula
  • Asparagus
  • Bok choy
  • Carrots
  • Fava beans
  • Leeks
  • Morels
  • Onions
  • Peas
  • Radishes
  • Ramps

Try it:

  • Paella Party at Patatas (San Francisco)

The Origins of Paella

Grilled vegetable skewers

Veggie skewers (or veggie kebabs) are a black-charred, bright-tasting, colorful way to ring in spring. The only requirements are that the vegetable be sturdy enough to fit on one or two skewers and cut to the right thickness so everything on the skewer finishes grilling at the same time (after all, no one wants some veggies burnt and others raw).

Here are a few good veggies to slice and skewer:

  • Asparagus
  • Beets
  • Carrots
  • Morels and other mushrooms
  • Onions
  • Potatoes
  • Radishes

Often a citrusy, bright-flavored sauce (such as a chimichurri or herb-garlic marinade) can be a great balance to the charred, intense flavors brought out by the grill.

Try it:

  • Veggie Skewers at Souvlaki (New York City)

Give veggies the star treatment tonight

No matter the season, it’s good for the body and good for the soul to bump up the produce in your diet. With these ideas to inspire you, how will you put veggies to work in your supper tonight?

https://zerocater.com/blog/2019/04/29/dishes-that-make-the-vegetables-star/


Incredible Hulk Muffins

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!

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.


Protein Cookie Dough Dessert

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!

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.


Wholesome Mac and Cheese

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!

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

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Fitness Lasagna

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.


Simple fitness habit you’re not doing

Simple fitness habit you’re not doing

Start the new year off with this easy yet effective fitness habit, something that I can almost guarantee you’re not doing. By making this small change to your daily routine you’ll quickly find those unwanted pounds coming off quickly and easily.

***Warning: This fitness habit is going to sound so easy that you may be inclined to simply dismiss it. My advice is to try it out before writing it off as too easy.***

The simple fitness habit that you’re not doing is to drink a minimum of 64 ounces of water daily.

Now I know that sounds boring but take a moment to calculate your water intake over the past few days. Did you even get close to the minimum of 64 ounces? Really, for optimal fat loss, you want to be drinking closer to a gallon of water each day.

Why is water such a big deal? Here are 3 serious reasons why drinking a minimum of 64 ounces of water a day will help you drop pounds and achieve a stunning transformation…

#1) Water Helps Fat Metabolism in the Liver

When it comes down to the technical process of losing fat, your liver is where the action is. The key to having a highly functional liver, one that quickly removes metabolic waste and built up toxins, is to be properly hydrated by drinking a minimum of 64 ounces of water each day.

Your liver is a filter for your body. When you aren’t drinking enough water, your liver accumulates a buildup of waste product that slows the process of fat metabolism down.

#2) Water Helps Balance Hormones

Without getting too technical about the science of fat loss, it’s important that you understand that your hormones play an important role in your body’s ability to lose fat. When your body enters a state of dehydration, your organ and digestive functions are compromised, which in turn negatively impacts hormonal balance.

This stress, brought on by dehydration, impacts your adrenal glands, signaling the need for an increase in cortisol, which encourages your body to begin storing fat, rather than burning it.

#3) Water Reduces Calorie Intake

By drinking a minimum of 64 ounces of water daily, your desire for high calorie, sugary drinks like soda and high fructose juices will diminish. This decrease in fattening calories really adds up!

In addition to weight loss, drinking water has an infinite number of benefits – including improved skin complexion, boosted immune system, cleansing toxins out of the body, etc.

While it’s important to drink plenty of water in general, be sure you’re increasing your amount before and after your workouts. The more you sweat, the more water you lose, and it’s important to replace that lost water to avoid dehydration.

Does this make sense? Remember: Drink a minimum of 64 ounces of water each day.

I hope that you find this simple fitness habit to be helpful in your quest for a new and improved you in 2020! Remember that participating in a challenging and consistent exercise program is absolutely vital when it comes to getting into great shape.

I’m here to help you on your fitness journey. Call or email me today to get started!


Water ALSO Increases Energy

When you’re dehydrated, your body becomes sluggish, tired, and even irritable.

Which means productivity is out the window.

The next time you feel tempted to hit the vending machine for a “pick-me-up” sugar filled snack during the 3pm slump, try chugging a tall glass of water.

You’ll see your energy and mood get the boost it needs to power through the day. So drink up, my friend, drink up!


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.


Are you sure your dinner is healthy?

Are you sure your dinner is healthy?

This is your year to finally lose the weight and get fit…and it all starts with dinner.

You may be exercising hard, getting plenty of sleep and staying diligent in your hydration, but if you’re eating the wrong food for dinner then sadly you will never reach your goals.

Most dinners are too high in calories to allow you to steadily lose weight and progress towards your ideal body. This goes for restaurant dinners as well as homecooked meals.

However, the good news is that it is possible to enjoy wholesome, fitness dinners that support your fat loss results whether out-to-eat or cooking at home.

I want to make this as simple as possible for you so that you’ll actually use it to transform the way that you select your nightly meal. Rather than worrying about calories and measurements simply ask these 3 questions before you sit down to eat your next meal and visualize a clock…

Fat Burning Question #1: Is there Lean Protein?

Your meal should start with a lean source of high-quality protein that’s cooked in a healthy way. Choose protein that has been grilled, baked, broiled or steamed. Fish, chicken, turkey, egg, lean red meat and beans all make great choices.

Picture your plate as a clock and fill it from 12 o’clock to 4 o’clock with your choice of protein. This is roughly 1/3 of your plate.

Fat Burning Question #2: Is it mostly Fibrous Veggies/Greens?

Next comes fibrous veggies and greens. Fiber is a huge part of eating healthy and being lean. Fibrous foods will fill you up while delivering vitamins and nutrient in a low-calorie package. Salads and seasonal vegetable make perfect choices for your fat burning meal. Just be sure to watch out for heavy dressings or fattening cooking methods that may add additional calories to the dish.

On your plate fill between 4 o’clock and 10 o’clock with these fibrous veggies and greens. This is roughly half of your plate.

Fat Burning Question #3: Is the Starch in Moderation?

Are you gaining weight or not able to lose weight? Chances are your meals are filled with too many starches, including potatoes, pasta, rice, grains and bread products. To make these starches more fattening, they are often cooked with added fats that increase the calorie count. For your starch stick with wholesome, complex carbs like sweet potatoes, brown rice, sprouted grains and legumes.

On your plate fill between 10 o’clock and 12 o’clock with these wholesome starches. This is the smallest portion on your plate for a reason, as these starchy carbs are calorie-dense and just a little goes a long way. Fight the urge to push the line by allowing yourself to eat more starches than you need.

I hope that these 3 simple questions make it easier for you to choose your next fat burning meal by cutting through some of the confusion. While there are certainly more specific, measured meal plans that lead to body transformation success, this guide is meant to keep you on track when you aren’t sure what you should be eating.

For the most effective results, pair your clean eating with a challenging exercise routine. That’s my specialty!

Call or email today and I’ll get you started on an exercise program that will transform your body once and for all.


Keep Calories in Check While Eating Out

The 3 Fat Burning Questions above are meant to keep the content of your meal on track…however eating out brings up additional challenges! Here are some tips to help you keep your calories in check while eating out…

  • Forget the Extras: Ask for the bread basket or chip basket to be removed from your table and stick to eating only what you ordered.
  • Don’t Drink Calories: Stick with water or unsweetened iced tea in order to avoid a few hundred extra calories.
  • Get Dressing On the Side: Ask for sauces and dressings on the side to cut down calories.
  • Order Healthier Sides: Just because the grilled fish comes with a side of potatoes doesn’t mean you have to get it that way. Ask for a side of steamed veggies instead.

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.


Quinoa Chocolate Chip Cookies

Quinoa Chocolate Chip Cookies

Yes, it is possible to make cookies that are wholesome, filled with low-glycemic sweetness, and in line with our fitness lifestyle. These Quinoa Chocolate Chip Cookies are a great example of a recipe that takes healthy ingredients to create a sweet taste that’s guilt-free and just as enjoyable as traditional cookies.

What makes these cookies healthier than Mrs. Fields?

  • It’s gluten free: I used a combination of the cooked quinoa and blanched almond flour rather than traditional white grain flour.
  • It’s free of cane sugar and low glycemic: No refined cane sugar in these sweet morsels, just some unrefined coconut sugar. It’s also possible to sub out some of the coconut sugar for a bit of liquid stevia if you’d like to lower the sugar grams even more.
  • The chocolate is stevia-sweetened: To keep our sugars in check even more I’ve used Lily’s chocolate chips which are sweetened with stevia and contain zero cane sugar.
  • The serving size: Using 1 heaping teaspoon of dough will get you 48 petite cookies, which make portion control easy. You can enjoy a little cookie without taking in too many calories!

Courtesy of RealHealthyRecipes.com

What you need
Serves 48

¼ cup coconut oil, softened but not melted
⅓ cup palm shortening
1 cup coconut palm sugar
1 teaspoon baking soda
1 teaspoon sea salt
1 egg
1 tablespoon vanilla extract
2 cups blanched almond flour
1 cup cooked quinoa
1 (9 oz) bag Lily’s chocolate chips (stevia sweetened)

Instructions

1. Preheat the oven to 375 degrees F. Line a baking sheet with parchment paper.

2. In a large bowl beat the coconut oil and the shortening on high for 30 seconds. Add the coconut sugar, baking soda and salt. Beat on medium for 2 minutes, scraping down the sides as needed. Beat in the egg and vanilla. Beat in the almond flour and quinoa. Stir in the chocolate chips.

3. Drop the dough by teaspoons 2 inches apart on the prepared baking sheet. Bake 6 to 8 minutes or until the edges are lightly browned. Transfer the parchment paper onto a wire rack to cool. Enjoy!

Nutrition
One cookie equals: 108 calories, 7g fat, 11g carbohydrate, 3g sugar, 79mg sodium, 2g fiber, and 2g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Talk Soon,

Need help with your fitness program? I’m now accepting clients for my online fitness coaching programs.

All you need to do is to book a free call with me by clicking HERE


BBQ Chicken Avocado Boats

BBQ Chicken Avocado Boats

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

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

Courtesy of RealHealthyRecipes.com

What you need
Serves 2

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

Instructions

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

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

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

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Talk Soon,

Need help with your fitness program? I’m now accepting clients for my online fitness coaching programs. All you need to do is to book a free call with me by CLICKING HERE


Tender Slow Cooker Chicken

Tender Slow Cooker Chicken

Here’s a wholesome, comforting meal to warm you up on a cold winter day. It’s filled with muscle-building protein and dotted with fiber-rich veggies to keep you on track with your fitness goals.

Putting dinner in the slow cooker before you leave for work in the morning is one of the easiest ways to ensure that you’ll be eating a healthy dinner that night. This chicken breast comes out so tender that it literally falls apart—it’s delicious. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need
Serves 6

1 Tablespoon olive oil
1 small red onion, chopped
1 small yellow onion, chopped
3 garlic cloves, minced
3 lbs organic, boneless, skinless chicken breasts
salt and pepper
12 dried figs, chopped
1 cup butternut squash, chopped
1 cup chicken broth
1 teaspoon dried rosemary
2 Tablespoons fresh tarragon, chopped
2 Tablespoons fresh sage, chopped

Instructions

1. In a large skillet place the olive oil over medium heat. Add the onions and garlic and sauté for 5 minutes.

2. Rinse the chicken and pat dry. Season with salt and pepper. Add to the skillet, browning each side for about 5 minutes.

3. Transfer the contents of the skillet to your slow cooker and top with the remaining ingredients.

4. Cook on low for 6 hours.

Nutrition
One serving equals 389 calories, 7g fat, 400mg sodium, 27g carbohydrate, 2g fiber, and 48g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call away to assist you in all things fitness. And if you are not yet one of my prized clients then book a free call with me by clicking HERE– I’d love to help you achieve your best body ever!

Talk Soon,