Dip pre-cut carrot chips into 2 parts Dijon mustard and one part plain Greek yogurt. Coat with cooked quinoa. Bake 350 for 20-25 or until quinoa sticks to chips. Use remainder of the mustard/yogurt mix as a dip!
Post workout ridiculousness. Broken gluten free tortilla, bananas, peanut butter, chocolate shavings.
3 ingredients! This easy dinner is perfect for busy bees like me! Sautee 1 pack ground turkey in 1 tbsp evoo. When no longer pink, add in 1 bag steamfresh veggies (already cooked) or any leftover veggies from your fridge. Then add low sugar pasta sauce or canned tomatoes. Add seasonings and spices (basil, sea salt, etc). Serve over cauliflower rice!!!(see previous recipe for rice)
➡Place two bags frozen or fresh cauliflower in a pot with 1/4 to 1/2 cup water. Boil until cauliflower is soft. Mash with potato masher until rice consistency. Or put into #nutribullet to make mashed "potatoes". Top with a little butter and/or sea salt.
➡ I time my complex carbs around workouts so this rice dish is great for my low carb dinner meal.
Mix 3 whole eggs, 1.5 cups egg whites,1/2 bag cooked steamfresh mixed veggies, 4 slices pre cooked diced bacon slices. Pour into lightly greased muffin tins (Spray olive oil). Bake 350 for 10-15 or until egg centers are set.
Healthy carbohydrates are perfect for fueling a workout and also for restoring energy levels after a workout. These little nibbles are super easy to make and only have 4 ingredients!!!
-2 mashed bananas
-1/2 cup quick cooking oats (dry)
-1/2 cup coconut flakes unsweetened
-3 tbsp cocoa shavings
Mix all four ingredients. Place mixture in spoonfuls onto a lightly greased baking pan (spray extra virgin olive oil.) Bake at 350 for 15 minutes
Pumpkin Pie Smoothie:
2/3 cup canned unsweetened pumpkin
1 scoop vanilla protein powder (sun warrior)
1 tbsp pumpkin pie spice
1/2 tbsp cinnamon
1/2 packet stevia
1/2 cup unsweetened vanilla almond milk
1/2 cup water
3-4 ice cubes
Go GREEN! Drink this vitamin and mineral packed smoothie as a meal replacement any time of day. It's a balanced meal with proteins, healthy fats and green veggies. It's also a great source of fiber, antioxidants, calcium, iron and vitamins A, C, and E. I know, it looks radioactive and like something out of a Marvel comic movie...but it's SUPER tasty, I promise. If you're ready to hulk-ify your day, try my Green Machine Smoothie.
Recipe: Mix all ingredients together in a blender!
- 8-10oz cold water
- 3-4 ice cubes
- 1 scoop vanilla egg white protein
- 1 large handful spinach
- 1 medium handful kale
- 1/3 medium cucumber (sliced)
- 1/3 avocado
- 1.5 packets of stevia sweetener
- (OPTIONAL 1/3 banana at breakfast or lunch only)
Fabulous TIME SAVING TIP ALERT!!! When you get home from the grocery, separate out your single servings of green veggies into small sandwich bags and put them into the freezer. Just throw the baggie contents into the blender with the water, ice, avocado and protein when you're hungry! ALSO...the colder this smoothie is the BETTER it tastes so keep the ingredients frozen!
Just a quick note on WHY we should go green instead of going the fruit juice or smoothie route: This green drink is a perfect balance of proteins, veggies and healthy fats. Most fruit based drinks have as much, if not MORE, sugar in them than a bag of candy! When you juice fruits, you're ONLY consuming the fructose without all the fiber of the fruit itself. Therefore, you're digesting these sugars EVEN FASTER. So try the Green Machine for a more balanced meal without all the extra sugars.
3 packages ground buffalo, turkey or beef
2 large onions
1/2 cup green onions
1/2 cup bell peppers
1/2 cup celery
1 can tomato sauce
1 can diced tomatoes
2 tbsp chili powder
salt and pepper to taste
Brown the onions in a heavy bottom pot with 2 tbsp of olive oil. 2 large onions take a while to get brown.
Add tomato sauce and diced tomatoes. Mix well.
Add remainder of ingredients and cook uncovered for minimum two hours.
If chili gets too thick add a little water during cooking.
The longer you cook the chili, the better it will taste.
Squash (green or yellow or both)
Coconut Milk (from the can) (1/4 cup to 1/2 cup)
Coconut Oil (or olive oil) (tablespoon)
Spices (salt and pepper, plus anything that compliments the sweet coconut...I like curry powder)
-Heat the oil in a large skillet on Medium heat.
-Add squash and cook until browned.
-Add Coconut Milk and toss. Simmer veggies in milk for a few minutes.
-Add sprinkle of Almond meal to thicken the milk cream sauce if it's watery.
-Add spices to taste.
-Pour entire mixture into ramekins or into an oven safe dish.
-Sprinkle almond meal over the top of the veggie cream mixture.
-Broil the ramekins to brown the almond meal mix. Careful, this happens quickly.
*For a dairy version, substitute milk for coconut milk and use cheese instead of almond meal to top off the veggies.
*I served my squash au gratin with carmelized onion topped grass fed skirt steak and roasted brussels sprouts.
What you'll need...
-Veggies...lots of 'em (remember, greens will shrink down in size)
-A solid fat ...1 or 2 tbsp depending on how many veggies you have (butter, ghee, coconut oil, bacon drippings)
-Liquid ...1 or 2 cups (wine, chicken stock, vegetable stock)
-Acidic liquid...a few tablespoons to 1/4 cup (vinegar, apple cider vinegar, lemon juice)
-Allium...(onion or leeks or shallots or scallions, and garlic)
- In a large heavy bottom deep pan melt your fat over medium heat.
- When the fat is nice and liquid and hot, add the allium until browned.
- Then add in your veggies and toss them around in the fat/allium mixture.
- When the veggies are all coated and beginning to smell up your kitchen (just a minute or two), add your liquid and turn to med/high heat.
- Cover the pot but leave a crack open so that some steam can escape.
- Mission...high simmer the veggies in the liquid for about 10 minutes or until all the liquid has evaporated. If the liquid won't evaporate, make sure the heat is high enough or that you didn't add too much liquid.
- Stir occasionally and add in your acidic liquid and salt and pepper to taste near the end of the cooking or when there's only a little bit of liquid left to evaporate.
The flavors all melt together creating a complex depth that is reminiscent of slow cooked meals made from scratch. But this little recipe only takes about 5 minutes of prep and 10 minutes of cook time.
In my recipe i used goat's milk butter, leeks, kale, garlic, chicken stock and a little lemon juice. I served the kale with baked lemon and rosemary salmon (another simple recipe I should share with you guys!)
Always try to buy wild fish as opposed to farmed. Frozen fish is fine to use, just defrost it before cooking by leaving it in the fridge to thaw. Whole Foods has excellent fish options in both the freezer and fresh deli area.
Different fish have different tastes and textures. Mahi mahi and cod are lighter, flakier fish with a very mild taste, while salmon and tuna are fattier and more flavorful. Fish have high levels of Omega 3 fatty acids - YAY for heart health!
There are tons of ways to prepare fish. Here's my tried and true simple method that I use for all types of fish. It's super easy and foolproof.
What you need:
-heavy bottom skillet that can be placed on stovetop AND into the oven (porcelain enamel cast iron)
-salt & pepper
-Preheat oven to 350 degrees.
-Heat 1/2 to 1 tablespoon butter in the skillet over medium heat on the stovetop. Salt & pepper the fish.
-When the butter is melted, add the fish. Sear the fish on both sides using a medium to med/high heat.
-You're not cooking the fish all the way through here so just think of browning the outside of the fish.
-After both sides are seared, add the pan to the oven and cook until the fish is cooked through.
-Cook for roughly 10 minutes (flakier fish takes less time than fattier fish like salmon)
-Be careful not to overcook! You will know the fish is done when the color is the same all the way through. Overcooked fish will get tough and chewy...yuck.
*For extra yum, add veggies like asparagus or brussels sprouts to the pan when you're searing the fish. They'll roast up nice in the oven.
I like to serve my fish in a salad or over raw or steamed greens with some extra veggies and avocado on the side. A sprinkle of lemon juice tops off the flavor.
Stop hating on these little red balls of yum. It's time to give radishes a second chance.
One cup of radishes has only 20 calories. They are rich in potassium and folic acid as well as vitamin B6 and the minerals magnesium and calcium.
What to do...Ideas:
-add sliced radishes to salads
-combine chopped radishes with chicken or tuna salads for a crispy bite
-slice thinly and use as a "chip" alternative for hummus or party dips
-use instead of croutons as a soup topper
-cut them in half and roast in the oven at 375 degrees...a great roasted potato alternative!
-(finally, my favorite) sautee sliced radishes in a pan with a little butter for a wonderful side dish to go with any protein. Use REAL butter...no fake substitutes.
Milk always seems to be a hot topic when discussing health. We've been told since childhood that milk does a body good, right? It's pretty clear that my stance on food is as follows: the closer it is to it's natural state, the better it is for you. So what about pasteurized homogenized milk from sick cows? Doesn't sound all that natural and healthy to me. Raw milk makes a little more sense to me. Our ancestors had their own goats or maybe even a cow and drank it's milk right then and there. But, finding raw milk can be hard these days and lots of people still have reservations about it's safety. I hear ya. It's up to you to do your research on all types of milk and weigh the benefits and risks of them ALL.
Here's a recipe to make nut milk at home. It's so EASY to make and it's DELISH! If you're going paleo or dairy free or have lactose intolerance, this recipe is right up your alley. I used hazlenuts for this recipe but almonds, brazil nuts or macadamias would work just fine also. This is a great alternative to dairy based milks and is a great post workout treat. After making your own nut milks, you'll never buy the packaged stuff in the grocery store again.
1 part nuts
2 to 3 parts water
(optional stevia, cinnamon or vanilla)
Soak the nuts in water overnight. It softens them and gets them ready for blending. Don't worry about any peelings that may soften or come off of the nuts as they soak.
I prefer to blend in small batches. Add one part nuts and two parts fresh water to a blender and blend until most of the larger pieces are broken down. I blend my milk in a magic bullet with 1/4 c hazelnuts and 1/2 c water.
Set a cheesecloth over a bowl with ample cloth draped over the sides of the bowl. Pour all of the nutmilk into the cheesecloth. Raise up the sides of the cloth to make a baggie with the nut residue in the center. Then "milk" the bag. Squeeze all of the liquid into the bowl beneath and you'll be left with the chopped up nut pieces safely held together in the cheesecloth. Discard cheesecloth and nut leftovers and refrigerate the milk! If the milk needs extra pizzaz, add a little stevia, cinnamon or vanilla to flavor it. I like it plain.
Enjoy the milk with fruit or your favorite smoothie. It hits the spot after a tough workout.
(**I've seen nut milk bags for sale but cheesecloth works just as well and is cheaper. I guess if you're planning on regularly making milk at home, a bag would be a good investment at around $10)
The coconut milk in this recipe adds a sweet flavor as well as some healthy fats. Make sure the coconut milk is unsweetened. You can use regular or light coconut milk. The lighter one is simply more watered down while the full fat one is thicker. Since you're only using a portion of the can, you can add a splash of the remaining milk to your next smoothie!
Extra Virgin Olive Oil - TBSP
Chicken Breast - 2 large breasts
Peppers (yellow/green/red) - 1/2 to 1 of each, depending on size
Asparagus - 6 stalks
Coconut Milk (in the can, found in international foods aisle) - 1/4 to 1/2 cup
In skillet, sautee peppers and asparagus in oil until lightly browned over medium heat (5 to 6 minutes). Remove from skillet and set aside. Cut chicken breasts into strips and sautee in oil until centers are almost cooked through on medium heat (another 6 to 8 minutes). When centers are still slightly pink, add the pepper mixture, coconut milk and spices and simmer on low heat for another 5 minutes or until chicken is cooked through and no longer pink. Serve alone or over brown rice or quinoa. If you're paleo, spoon the dish over some healthy mixed greens.
Kale - one bunch
Sea Salt - about 1 teaspoon
Extra Virgin Olive Oil - about 1 tablespoon
Preheat oven to 350 degrees. Trim all the stalks off of the kale, discarding the stalks and saving the leafy greens. Put the leafy greens into a bowl and pour salt and EVOO on top. Mix well. The leaves should be lightly covered in the oil. Place leaves onto a baking sheet (i cover my baking sheets with aluminum foil for easy cleanup.) Bake for 10-15 minutes until edges of the kale begin to brown. Remove and let cool and MUNCH!
I've even brought a secret bag of these delicious treats with me to the movie theater as a slightly salty popcorn alternative. Happy eating!
Ingredients: (serves one...awww, one IS the lonliest number. I'll make 2 next time and invite you over.)
Ground Turkey 1/4 package
1/2 to 3/4 one large yellow squash
1/4 cup leeks or onions
Tbsp extra virgin olive oil
Iceberg or butter lettuce or cabbage leaves (whole and rinsed)
Salt & Pepper
Sautee oil, onions, squash and turkey in a skillet (i use my cast iron one for this recipe). Add in spices to taste. Place mixture in lettuce leaves on a plate. Top with avocado slices and sprouts. Roll up for a yummy finger food lunch or snack.
The cool thing about this recipe is that it is super simple and can be adjusted very easily. Want a chinese version? Just use mandarin orange slices, almonds, green onions and a drizzle of hoisin sauce. Or maybe try it Thai style and add curry powder and cilantro. The possibilities are endless. Happy eating!
1 bag broccoli slaw from Trader Joes (it's the stalks of the broccoli, shredded)
1 heaping spoonful of full fat greek yogurt
1/4 c pecans (or more to taste)
1/2 apple (diced)
salt & pepper
How to: Mix all ingredients into a bowl, keep refrigerated until ready to serve. Dude...it doesn't get easier than this
I served this yummy side with a roasted pork loin and some of my favorite sauteed veggies.