RECIPES TO HELP YOU MEET YOUR

GOALS!

SUBMIT HEALTHY RECIPES BY CLICKING BELOW AND THEY MAY BE FEATURED HERE!

GARDEN TRIO SALAD

Refreshing side dish on summer days!

Ingredients:

1 large Cucumber

4-5 Roma Tomatoes

1 Medium Red Onion

1/4 cup Apple cider Vinegar or Balsamic              Vinegar

1/8 cup Water

2 Tbsp. of Olive Oil

1/8 tsp. Basil

Pepper

Garlic Salt

Instructions:

Dice up all Ingredients.  I recommend quartering the cucumber slices.  You can add pepper and garlic salt to taste.  I personally like a lot of pepper in this dish and just a touch of garlic salt.  Toss all ingredients together and let sit for a few hours in the fridge. 

NO BEAN TURKEY & SWEET POTATO CHILI

Ingredients:

1 lb. 93% lean ground turkey (or 2 chicken breasts cut into cubes)

Sea salt, to taste

1/2 to 1 cup chopped yellow onion

3 cloves garlic, Crushed (or 3/8 tsp garlic powder)

14 oz. can diced tomatoes

1/2 to 1 tsp cumin, or to taste

1/4 to 1/2 tsp chili powder

1/4 tsp paprika 

1 bay leaf

3 medium sweet potato, peeled and diced into 1/2-inch cubes

1 ½ cups chicken broth

Fresh cilantro, for Garnish

Instructions:

In a large skillet, brown onions and garlic in olive oil over med heat; add turkey breaking it up as it 

cooks into smaller pieces and season with salt and cumin.(OR the cubed chicken seasoned with 

salt, pepper, and a sprinkling of garlic powder.) Add the can of tomatoes, sweet potato, chicken 

broth, cumin, chili powder, paprika, salt and bay leaf. Cover and simmer over medium-low heat 

until potatoes are soft and cooked through, about 25 minutes stirring occasionally.

Add more chicken broth if needed. Remove bay leaf and serve. Bon Appetit!

So

Delicious!

BANANA NUT BREAD:

So I know some of you may be thinking Banana Nut Bread can't possibly be healthy!  However, this recipe contains 25% less sugar and 50% less oil than most Banana Walnut Recipes!  It's a yummy breakfast or afternoon treat for the whole family!

Ingredients:

2 1/2 cup all-purpose flour OR wheat flour

3 1/2 teaspoon baking soda

  1  teaspoon salt

  1/4 teaspoon ground cinnamon

  1/8 teaspoon ground nutmeg

  1/2 cup white sugar

  1/4 cup brown sugar

    2 beaten egg whites

 1 1/2 cups mashed bananas (5 medium)

  1/3 cup milk

  4 Tbsp. cup cooking oil or melted butter or margarine

  1/2 cup chopped walnuts (optional)

Instructions:

Heat Oven to 350 degrees.

Grease bottom and sides of loaf pan.  Combine flour, baking soda, cinnamon, nutmeg, and salt.  Make a well in the center and set aside.

In a another medium bowl, combine egg whites, bananas,milk, sugar and oil.  Add egg mixture to well in center of flour mixture. Stir until moistened (batter will be slightly lumpy)  Fold in walnuts if you want them.  Spoon batter into loaf pan. If desired, sprinkle a handful of nuts on top of batter.

Bake for 55-60 minutes for a 9X5X3 in. pan or until a wooden toothpick inserted comes out clean.  Let cool for 10 minutes before placing a plate over the top of the loaf pan and carefully flipping over.  Flip once again and voila!  Let cool bit longer before cutting.  Tastes best when warmed or reheat a slice in the toaster oven to give it alittle crunch!  

 

Lastly, Pour yourself a coffee and get ready to take on the day!

 

 

PROTEIN POP 'EMS

Protein Packed energy balls you can easily grab on the go!

Ingredients:

  • 1 1/2 cups rolled oats

  • 1/2 cup vanilla whey protein powder (about 2 scoops)

  • 1/2 tsp cinnamon

  • 1/2 cup PB 2 prepared to a smooth peanut butter consistency   (consistency is very important here)

  • 3 tbsp raw honey

  • 1 tsp vanilla extract

  • 1/3 cup raisins or chopped peanuts

  • 2-4 tbsp liquid (almond milk OR water)

Instructions:

  1. Add oats, protein powder, cinnamon to a large bowl.

  2. Add in PB2, honey and vanilla extract. Stir to combine.

  3. Add in raisins (or preferred add-in). Mixture should be slightly sticky but still crumbly.

  4. Slowly add in liquid 1 tablespoon at a time and using hands.  Combine until it comes together in a sticky ball that holds together. If mixture is too dry, add in more liquid but not so much that it won’t hold shape.

  5. Roll into balls using hands.

  6. Place in a container to set in the fridge for at least 30 minutes.

  7. Store in fridge until ready to eat.

FAJITA BOWL

 

A fit fiesta to fuel your body.  Just turn on some music, start mixing and turn the kitchen into a dance floor!

Ingredients:

1 pound boneless, skinless chicken breasts, cut into strips

2 Tbsp. olive/coconut/or avocado oil

2 tsp chili powder

1 1/2 tsp cumin

1/2 tsp garlic powder

1/2 tsp dried oregano

1/4 tsp sea salt

2 roma tomatoes, chopped

1 medium red onion, sliced

1/2 red bell pepper, cut into strips

1/2 green bell pepper, cut into strips Prepared Brown Rice

Optional Toppings: Fresh Cilantro; Avocado slices; Homemade Salsa*

Instructions:

Preheat the oven to 400 degrees. Place chicken strips in a greased 13×9 baking dish. In a small bowl combine the oil, chili powder, cumin, garlic powder, dried oregano, and salt. Drizzle the spice mixture over the chicken and stir to coat. Next add the tomatoes, peppers, and onions to the dish and stir to combine. Bake uncovered for 20-25 minutes or until chicken is cooked through and the vegetables are tender.

Serve over Brown Rice

*Homemade Salsa (optional)

5-6 Roma tomatoes, chopped

1 Small onion, chopped

1/2 Cup fresh cilantro, chopped

2 Serrano or Jalapeño peppers, seeded and minced

1 Clove garlic, minced

2 Tbsp. freshly squeezed lime juice

Salt and pepper to taste.

Put everything in a bowl.

The longer it sits, the better the flavor!

EGG WHITE SPINACH CRUSTLESS QUICHE

 

 Make this on Sunday/Monday morning and you'll have an easy go-to breakfast for the whole week.  Also, feel free to use a carton of egg whites if you don't feel like cracking a dozen eggs! 

Ingredients:

12 egg whites (feel free to throw in1yolk for good luck)

2 cups Baby Spinach

1/2 cup Ham, diced or chipped OR turkey bacon, cooked          and broken into small pieces

1 tsp. dried basil

5 tbsp. shredded mozzarella cheese

Pepper

tomato, diced (optional to taste)

Onion (optional to taste)

Instructions:

1.Preheat oven to 350 degrees. Coat 10-12 muffin pans with nonstick cooking spray.

2.Cook the Spinach in a large pan over medium heat until wilted. Remove from heat.

3. In a large bowl, whisk egg whites for 1 minute and add basil & pepper. Stir in spinach, ham, cheese, tomato (optional) and onion (optional).

4. Divide egg mixture into 10-12 cups and bake for 17-20 min or until set. 

5. Let cool for 10 minutes in pan before serving.