Healthy April Recipes
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.
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.
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
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
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
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.
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.
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
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
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.
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.
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
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
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
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.
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
Serves 20
3 cups roasted, unsalted almonds
¼ teaspoon sea salt
1 Tablespoon coconut oil
Instructions
1. Blend all of the ingredients in a food processor until creamy. This can take up to 10 minutes, so when it doubt continue to blend, blend, blend. Enjoy!
Nutrition
One serving equals 109 calories, 10g fat, 3g carbohydrate, 28mg sodium, 1g sugar, 2g fiber, and 4g protein.
Healthy December Recipes
Who doesn’t love crispy orange chicken? Forget the restaurant. Now you can stay in and make it yourself at home. Rest assured that this meal is filled with healthy ingredients that will not derail your fitness results.
What you need
Serves 6
1/2 cup orange juice concentrate (fruit only)
3 Tablespoons coconut aminos
1 Tablespoon olive oil
Zest from one orange
3 cloves garlic, minced
Dash red pepper flakes
2 packets Stevia
1 tablespoon coconut oil
2.5 lbs boneless skinless chicken thigh, cut into bite sized pieces
Dash salt and pepper
Dash granulated onion
1 tablespoon sesame seeds
3 green onions, chopped
Instructions
1. Combine the orange juice concentrate, coconut aminos, olive oil, orange zest, red pepper flakes and Stevia in a small bowl. Mix well and set aside.
2. In a large skillet, heat the coconut oil on medium-high.
3. Generously season the chicken pieces with salt, pepper and granulated onion. Add chicken to hot skillet and brown on all sides.
4. When chicken is almost fully cooked, add the orange sauce, stirring to coat all of the chicken. Cook, uncovered, simmering the sauce until thickened and fully sticking to the chicken.
5. Garnish with sesame seeds and freshly chopped green onion.
Nutrition
One serving equals 282 calories, 12g fat, 505mg sodium, 12g carbs, 1g fiber, 35g protein
While the red and green speckles give this homemade hummus a jolly look, it’s the taste that makes it unforgettable. This dip makes the perfect party take-along. Serve it up with whole grain pita bread or fresh cut veggie sticks.
What you need
Serves 12
1 (15 oz) can garbanzo beans
1 Tablespoons tahini
1 Tablespoon olive oil
1 Tablespoon lemon juice
1 Tablespoon water
2 garlic cloves, mashed
1/4 teaspoon salt
2 teaspoons soy sauce
4 sun-dried tomatoes
1/4 cup basil leaves
Instructions
1. Throw all the ingredients into a food processor and combine until smooth.
Nutrition
One serving equals 75 calories, 2g fat, 11g carbohydrate, 3g fiber, and 3g protein.
Slow cooker meals are a fantastic method for enjoying lean, homemade dinners without the hassle and time commitment that many recipes entail. By simply throwing the ingredients below into your slow cooker in the morning before you leave for work, you’ll have a hot, delicious meal ready for you when you return home!
The combination of soy sauce, ketchup, garlic and dried basil lend phenomenal flavor to tender chicken thigh in this too-easy-to-believe chicken dinner recipe. Serve with a salad made with dark greens and over a bed of cauliflower rice. Enjoy!
What you need
Serves 8
3 lbs boneless, skinless chicken thighs
sea salt
black pepper
½ cup low sodium soy sauce
½ cup ketchup
¼ cup honey
1 Tablespoon garlic, minced
1 teaspoon dried basil
*optional sesame seeds for garnish
Instructions
1. Generously salt and pepper the chicken thighs. Place in the bottom of a slow cooker.
2. Combine the soy sauce, ketchup, honey, garlic and dried basil. Pour over the chicken. Cover and cook on low for 6 hours. Garnish with sesame seeds. Enjoy!
Nutrition
One serving equals 371 calories, 12g fat, 314mg sodium, 11g carbohydrate, 3g fiber, and 50g protein
Say what?! Mac and cheese without the traditional noodles! This is a recipe that kids and adults alike will love! Spaghetti squash is a fantastic replacement for traditional noodles – make it a habit to use these tender, squash noodles in all of your favorite pasta recipes. Enjoy!
What you need
Serves 6
1 large spaghetti squash
1 teaspoon olive oil
Sea salt
Black pepper
2 cups broccoli florets, steamed
1 Tablespoon coconut oil
1 Tablespoon coconut flour
1 cup coconut milk
1 cup reduced-fat cheddar cheese, shredded
½ cup grated parmesan, plus 1 teaspoon grated Parmesan as optional garnish
Salt and pepper, to taste
1 teaspoon red pepper flakes, optional garnish
Instructions
1. Preheat oven to 400ºF. Cut the spaghetti squash in half. Scoop out and discard the seeds. Spray the center of both halves of the squash with cooking spray, and place the cut side up on a cookie sheet. Roast until tender when pierced with a knife, about 50 minutes.
2. Remove the squash from the oven, and let cool. Once it’s safe to handle, scrape the flesh into a large bowl. Add the steamed broccoli florets to the bowl, and set aside.
3. In a large saucepan, melt the coconut oil on medium heat, and whisk in the coconut flour. Add the coconut milk, and whisk quickly. Turn heat down to low, add the cheddar and ½ cup grated Parmesan to the saucepan, and stir until melted. Remove from heat.
4. Pour the cheese sauce over the spaghetti squash and broccoli mixture, and toss until all the squash is covered.
5. Dish into 4 portion, and top off with the salt and pepper to taste plus red pepper flakes and extra Parmesan if you wish!
Nutrition
One serving equals 290 calories, 23g fat, 360mg sodium, 10g carbohydrate, 2g fiber, and 14g protein
A bowl of this homemade soup is a wonderful meal to enjoy during the holidays. It’s low carb and filled with protein and veggies to power your day and curb your cravings. Best of all it’s made in the slow cooker, so preparation is quick and easy.
What you need
Serves 8
2 organic, free range chicken breasts
1 (28oz) can diced, fire roasted tomatoes
1 (4oz) can green chiles, chopped
1 yellow onion, chopped
2 cloves garlic, minced
1 head cauliflower, shredded
32 oz organic, free range chicken broth
2 teaspoons ground cumin
dash of sea salt and pepper
¼ cup fresh cilantro, chopped
2 avocados
Tajin seasoning for garnish
Instructions
1. Combine all of the ingredients, except the cilantro, avocado and tajin, in a slow cooker. Cover and cook on high for 3 hours.
2. Remove the chicken breasts from the slow cooker. Shred with a fork and then return to the slow cooker.
3. Garnish each bowl with a sprinkle of cilantro, a few slices of avocado and a dash of tajin. Enjoy!
Nutrition
One serving equals 178 calories, 11g fat, 414mg sodium, 20g carbohydrate, 6g fiber, and 25g protein.
Healthy November Recipes
Don’t have more than 10 minutes to prepare dinner tonight? I’ve got you covered with this super quick, high protein, crowd-pleasing recipe! These BBQ Chicken Avocado Boats are a delicious combination of roasted chicken and crunchy bell peppers covered in BBQ sauce and served on top of creamy avocado.
To make this recipe as quick as possible, purchase pre-roasted chicken from the store, or use leftover cooked chicken from yesterday’s meal. Then all you need to do is chop the bell pepper, mix everything together, scoop on top of avocado and serve!
Courtesy of RealHealthyRecipes.com
What you need
Serves 2
1 cup roasted chicken, chopped
½ red bell pepper, seeded and sliced
½ green bell pepper, seeded and sliced
1 Tablespoon BBQ sauce
1 large avocado, pitted and halved lengthwise
1 Tablespoon cilantro, chopped
sprinkle of sweet paprika
sprinkle of sea salt
sprinkle of black pepper
Instructions
1. In a medium bowl combine the chicken, bell peppers and BBQ sauce. Mix until fully combined.
2. Divide the chicken mixture between the two avocado halves and sprinkle with cilantro, sweet paprika, sea salt and black pepper.
3. Serve immediately. Enjoy!
Nutritional Analysis
One serving equals: 369 calories, 25g fat, 16g carbohydrate, 5g sugar, 155mg sodium, 8g fiber, and 23g protein.
Salty, crunchy snack foods are a weakness for most people. Instead of eating chips or popcorn or crackers, which quickly add up in unwanted pounds, make a batch of these delicious, crunchy kale chips. Kale chips are low in carbs and make a delicious crunchy snack.
What you need
Serves 5
1 bunch kale, washed and torn, stems discarded
1 Tablespoon olive oil
dash of salt and pepper
Instructions
1. Preheat oven to 300 degrees F.
2. In a large bowl mix the kale pieces with all of the ingredients.
3. Spread evenly on foil-lined baking sheets.
4. Bake for 12 minutes, watching closely that they do not burn. Remove from oven when crispy.
Nutrition
One serving equals 51 calories, 3g fat, 68mg sodium, 5g carbohydrate, 1g fiber, 2g protein
Here it is, my favorite recipe for fall! Enjoy these tasty pumpkin pancakes without guilt. Made with almond meal and packed with protein from eggs, these pancakes are sure to satisfy without shortchanging your results.
What you need
Serves 5
4 large eggs
¾ cup egg whites
1 (15oz) can of pumpkin
1 cup almond meal
1 teaspoon baking powder
1 teaspoon vanilla extract
dash of nutmeg
1 teaspoon ground cinnamon
cooking spray
Instructions
1. In a medium bowl, mix all of the ingredients together.
2. Heat pancake griddle to medium heat and coat with cooking spray.
3. Cook each side about 3 minutes until brown, then flip and cook remaining side. Enjoy!
Nutrition
One serving equals 255 calories, 15g fat, 112mg sodium, 11g carbohydrate, 5g fiber, and 19g protein.
This recipe makes a tasty breakfast or a high energy snack. Plain Greek yogurt is a fantastic filler that’s packed with protein and makes the perfect backdrop for ripe fruit and a sprinkle of crunchy, natural granola. To lighten this recipe up even more feel free to leave out the granola. Enjoy!
What you need
Serves 3
¾ cup fat-free plain Greek yogurt
A few drops of stevia
2 cups sliced mixed plums, peaches, nectarines, and sprinkle of cinnamon
¾ cup granola
Instructions
1. In a medium bowl, mix the yogurt with the stevia.
2. In another medium bowl, mix the sliced fruit with the cinnamon.
3. In serving dishes, layer the yogurt, fruit, and granola.
Nutrition
One serving equals 146 calories, 16g fat, 34mg sodium, 39g carbohydrate, 7g fiber, and 15g protein
Healthy October Recipes
Most of the time cookie dough is an off-limits indulgence that you may dip into on a Friday night while watching a movie at home…only to wake up feeling guilty the next day. Sure, you know you should resist, but sometimes you simply need a sweet, satisfying treat.
Enter this exciting new recipe for Guilt-Free Cookie Dough! It has all of the creamy, cookie-dough goodness that you crave without the regrettable ingredients. Instead of butter, flour and sugar this cookie dough treat is made with creamed chickpeas, peanut butter (or almond butter), stevia and a touch of honey.
Just one creamy spoonful is all it will take to convince you that you can have your cookie dough…and eat it too 🙂
Courtesy of RealHealthyRecipes.com
What you need
Serves 12
1 (15oz) can chickpeas, drained and rinsed
¼ cup creamy, natural peanut butter or almond butter (no sugar added)
1 Tablespoon honey
20 drops liquid stevia
2 Tablespoons ground flax seeds
2 teaspoons vanilla extract
1 Tablespoon coconut milk
2 cracks of fresh sea salt
¼ cup Lily’s stevia-sweetened dark chocolate chips
Instructions
1. Combine all of the ingredients, except the chocolate chips, in a food processor. Blend until smooth and creamy. Add more coconut milk if needed.
2. Transfer the dough to a bowl. Mix in the chocolate chips. Enjoy!
Nutrition
One serving equals 197 calories, 6g fat, 25g carbohydrate, 6g sugar, 12mg sodium, 7g fiber, and 10g protein
Here’s a tasty way to eat your green beans – tossed with quinoa, sliced plum and topped with hard boiled egg. This type of salad, where the base is a steamed vegetable and protein is added on top, makes a phenomenally fit meal that will help get you to your fitness goals faster than ever. Enjoy!
Courtesy of RealHealthyRecipes.com
What you need
Serves 4
1 cup cooked red quinoa
2 cups green beans, steamed and cut into 1 inch pieces
1 ripe plum, thinly sliced
2 hard-boiled eggs, sliced
2 teaspoons sesame oil
2 Tablespoons fresh lime juice
½ teaspoon sea salt
ground black pepper
Instructions
Combine the quinoa, beans, plum and egg in a large bowl.
Drizzle with the sesame oil, lime juice, salt and pepper. Mix well and enjoy!
Nutrition
One serving equals 225 calories, 7g fat, 270mg sodium, 31g carbohydrate, 5g fiber, and 10g protein
Had enough protein shakes for one day? How about filling up on these delicious Egg White Muffins? The inspiration for these muffins came from a fancy egg white frittata enjoyed at a swanky restaurant. This recipe gives you all the same gourmet flavor with the convenience of a handheld muffin. Enjoy for breakfast, lunch or snack time!
What makes these muffins so fancy? It has Kabocha squash and Brussels Sprouts giving stand-out flavor and texture to the egg whites. Be sure to dice your Kabocha very tiny and to shred the Brussels Sprouts quite thin. Also if you can’t find Kabocha squash then Butternut Squash works too.
Courtesy of RealHealthyRecipes.com
What you need
Serves 12
Non-stick, olive oil cooking spray
2 teaspoons olive oil
1 cup Kabocha squash, peeled, seeded and finely diced
1 cup Brussels Sprouts, finely shredded
dash of sea salt and black pepper
20 egg whites
Instructions
1. Preheat the oven to 350 degree F. Lightly spray 12 muffins tins with non-stick olive oil spray.
2. In a skillet place the olive oil over medium high heat. Add the squash and Brussels Sprouts and sauté until tender, about 5 minutes. Season with salt and pepper. Remove from heat and cool.
3. In a large bowl whisk the egg whites with a sprinkle of salt and pepper. Stir in the tender veggies. Divide the egg mixture into the 12 prepared muffin tins.
4. Bake in the preheated oven for 18-20 minutes, until the eggs have set. Keep in an airtight container in the fridge for up to 5 days. Enjoy!
Nutritional Analysis
One serving equals: 49 calories, 1g fat, 2g carbohydrate, 88mg sodium, 1g sugar, 1g fiber, and 8g protein.
Today I have a brand new take on tuna salad for your tasting enjoyment. While most tuna salad recipes use mayonnaise, sour cream or yogurt to create the desired creamy consistency, this recipe does something completely different. We are using hummus! And not just any hummus: white bean hummus.
Nutritionally these Creamy Tuna Lettuce Boats are exactly the type of meal that you should be eating in order to see noticeable improvements in your shape. Albacore tuna is a lean protein that provides essential macronutrients to help your muscles develop and recover from your workouts.
To boost the fiber content we are adding some finely chopped celery, red onion and parsley in addition to whole grain mustard. Resist the urge to spread this divine tuna salad over toast and give it a try over crunchy butter lettuce leaves instead. Enjoy!
Courtesy of RealHealthyRecipes.com
What you need
Serves 6
15oz canned albacore tuna, packed in water
½ cup white bean hummus
½ cup celery, finely minced
2 Tablespoons red onion, finely minced
2 Tablespoons whole grain mustard
1 teaspoon fresh parsley, minced
2 heads butter lettuce
Instructions
1. Drain the tuna and flake into a large bowl. Mix in the hummus, celery, onion, mustard and parsley.
2. Serve scoops of the tuna mixture on butter lettuce leaves. Enjoy!
Nutritional Analysis
One serving equals: 144 calories, 4g fat, 8g carbohydrate, 1g sugar, 209mg sodium, 3g fiber, and 18g protein.
Here’s a great recipe for a busy weeknight dinner. Ground turkey breast is mixed Mediterranean spices to create flavorful, protein-packed kebabs. Serve with salad and vegetables and a side of plain Greek yogurt.
Courtesy of RealHealthyRecipes.com
What you need
Serves 4
1 1/2 pounds turkey breast, de-boned, trimmed of skin and cut into thin strips
2 garlic cloves, minced
1 teaspoon olive oil
2 eggs
1/4 cup almond meal (more if needed)
1 teaspoon cumin
1 teaspoon sweet paprika
1/2 teaspoon cinnamon
dash of salt (optional)
2 Tablespoons fresh parsley, finely chopped
1 Tablespoon fresh mint, finely chopped
Instructions
1. In a food processor, blend the turkey strips until ground. Add the remaining ingredients and pulse until well blended. Pre-heat your grill or grill pan.
2. Lightly grease your hands, then press the meat into the wooden skewers until it covers about 3-4 inches in an elongated meatball shape. If the meat is not sticking then add some more almond meal.
3. Grill for about 8 minutes per side.
Nutritional Analysis
One serving equals: 254 calories, 8g fat, 156mg sodium, 2g carbohydrate, 1g fiber, and 47g protein
Healthy September Recipes
Here is another healthy, homemade dinner that’s easy to get on the table after a long, busy day of work. That’s why recipes like this one are so wonderful to have on hand – it only takes a few minutes and tastes fantastic.
This casserole like comfort food, but without the guilt. Kale is a nutritional powerhouse, filled with calcium, and numerous vitamins and minerals.
Courtesy of RealHealthyRecipes.com
What you need
Serves 6
1 teaspoon olive oil
1 yellow onion, diced
2 garlic cloves, minced
3 cups kale, chopped
dash of salt and pepper
Pinch of each, dried: thyme, rosemary, tarragon, and parsley
4 links nitrate-free, chicken sausage, sliced into half moons
1 head cauliflower, cut into small florets
1/2 cup chicken broth
1 teaspoon lemon juice
1 cup fat free ricotta cheese
1/2 cup Parmesan cheese, shredded and divided
Instructions
1. Preheat oven to 425 degrees F. Lightly grease a casserole dish with olive oil. Place a large pot of water to boil with a pinch of salt.
2. In a large skillet over medium heat, sauté the olive oil, onion, garlic, salt and pepper, dried herbs and chicken sausage. Mix well, and then add kale. Cover for about 3 minutes, until kale gets bright green and wilted, then remove cover. Sauté for an additional 3 minutes until everything is tender. Set aside.
3. Place the cauliflower florets in the pot of boiling water. Boil for 5 minutes, then remove from heat, drain, and return cauliflower to pot.
4. Add the kale mixture to the pot as well as the chicken broth, lemon juice, ricotta cheese and half of the Parmesan cheese. Mix will over medium heat until all has been incorporated.
5. Transfer to prepared casserole dish. Top with remaining Parmesan cheese. Cover with foil and bake for 15 minutes. Remove foil and bake for an additional 5 minutes.
6. Remove from oven and serve.
Nutrition
One serving equals 238 calories, 10g fat, 584mg sodium, 14g carbohydrate, 4g fiber, and 18g protein
Most comfort food dinners are packed with unhealthy fats, unnecessary calories and obscene levels of simple carbs…and flavor, lots of flavor. With this comforting Creole Chicken and Green Bean Dinner I’ve left the abundance of flavor, while removing the unhealthy fats, unnecessary calories and those pesky simple carbs. Win-win!
Enjoy this hearty, protein-rich comfort food dinner with a salad of dark leafy greens for the perfect fitness meal.
Courtesy of RealHealthyRecipes.com
What you need
Serves 6
1 Tablespoon olive oil
1 green bell pepper, chopped
1 yellow onion, chopped
1 ½ lbs skinless, boneless chicken thighs, cut into 1-inch pieces
½ teaspoon sea salt
¼ teaspoon black pepper
3 slices nitrate-free bacon, chopped
1 Tablespoon minced garlic
½ cup white wine
1 can (15oz) diced tomatoes
⅓ cup water
1 teaspoon dried oregano
1 teaspoon ground cumin
1 teaspoon dried thyme
2 teaspoons hot sauce
½ lb fresh green beans, trimmed and cut into 1-inch pieces
Instructions
1. Place a large skillet over medium-high heat. Add the olive oil, bell pepper and onion. Cook, stirring often, for 5 minutes or until tender. Transfer to a bowl.
2. Add the chicken to the skillet and generously season with salt and pepper. Cook, stirring occasionally, until browned. Add the bacon and garlic and cook for 5 minutes.
3. Add the wine and cook for 2 minutes. Stir in the tomatoes, water, bell pepper mixture, oregano, cumin, thyme and hot sauce. Bring to a boil.
4. Add the green beans, reduce the heat to low and simmer, covered, for 15 minutes. Enjoy!
Nutrition
One serving equals 247 calories, 8g fat, 10g carbohydrate, 4g sugar, 327mg sodium, 4g fiber, and 29g protein
What’s for dinner tonight? I have a delicious recipe for Chili-Roasted Salmon and Veggies to share with you that’s quick, satisfying and might be just the new dinner recipe you’ve been waiting for.
The best dinners to fuel your fitness results are a combination of fresh, fiber-rich vegetables and quality protein, like this Salmon and Veggie dish. Enjoy!
Courtesy of RealHealthyRecipes.com
What you need
Serves 4
¼ cup fresh lime juice
1 teaspoon minced garlic
1 Tablespoon chili powder
1 Tablespoon ground cumin
1 Tablespoon olive oil, divided
4 (5-oz) salmon fillets
2 zucchini, sliced into half moons
1 yellow bell pepper, thinly sliced
1 red bell pepper, thinly sliced
1 poblano pepper, thinly sliced
1 small red onion, thinly sliced
sea salt
black pepper
For the Creamy Mustard Sauce
2 Tablespoons coconut cream
1 Tablespoon Dijon mustard
1 teaspoon fresh lemon juice
1 Tablespoon fresh chives, minced
⅛ teaspoon sea salt
⅛ teaspoon black pepper
1 teaspoon water
Instructions
1. Preheat the oven to 425 degrees F. Lightly grease 2 large rimmed baking pans with olive oil. Arrange the salmon fillets on one of the pans and generously season with salt and pepper.
2. In a small bowl combine the lime juice, garlic, chili powder, cumin and 1 teaspoon of the olive oil. Pour half of the spice mixture over the tops of the salmon fillets.
3. In a medium bowl toss the zucchini, bell peppers, poblano pepper and red onion with the remaining 2 teaspoons of olive oil and with the remaining spice mixture. Spread the veggies over the remaining pan and generously season with salt and pepper.
4. Place both pans in the preheated oven for 20-30 minutes, until the salmon is flaky and the veggies are tender. Mix the mustard sauce ingredients in a small bowl and serve over the salmon. Enjoy!
Nutrition
One serving equals 572 calories, 26g fat, 21g carbohydrate, 8g sugar, 30mg sodium, 8g fiber, and 61g protein
Craving pizza? Here’s a quick pizza recipe that is sure to satisfy even the strongest of pizza cravings. But don’t worry, this pizza is low carb and guilt-free so you can work it into your weekly meal plan.
The simple technique used to reduce the carbs and the guilt of this pizza is to replace the traditional (flour-based) crust with a protein rich, egg-based crust. By cooking the egg crust in a skillet and then transferring it to the oven it’s possible to create a crust that results in strong-enough-to-hold slices that the whole family will love!
Courtesy of RealHealthyRecipes.com
What you need
Serves 6
8 eggs
2 Tablespoons half and half
sea salt and black pepper
2 teaspoons olive oil
½ cup chunky tomato salsa
½ cup shredded mozzarella
1 cup canned black beans, drained and rinsed
1 red bell pepper, thinly sliced
2 Tablespoons fresh cilantro, chopped
Instructions
1. Heat the oven to 450 degrees F. In a medium bowl whisk the eggs, half and half, sea salt and black pepper.
2. Over medium-high heat, generously grease a large oven-safe skillet with olive oil. Once the skillet is hot, pour in the egg mixture. Leave the eggs, untouched, for 3 minutes. Use a spatula to carefully lift one edge of the egg, then tilt the pan so that the remaining liquid egg on top runs under it. Do this in two places then allow the egg to sit for another 3 minutes.
3. Place the skillet in the oven for 3 minutes. The egg crust will puff slightly and soft eggs on the top will firm. Carefully remove the skillet from the oven (the handle will be hot) and spread with the salsa. Top with the beans, bell pepper and cheese. Return to the oven for 5 minutes, until the cheese has melted.
4. Remove the pizza from the oven, sprinkle with cilantro, slice and enjoy!
Nutrition
One serving equals 246 calories, 10g fat, 18g carbohydrate, 143mg sodium, 7g fiber, and 18g protein
Healthy August Recipes
Need a quick breakfast or snack item that won’t erase that awesome workout you just did this morning? Whip up a batch of these gluten and grain-free mini muffins and stock your fridge with the perfect on-the-go snack.
Courtesy of RealHealthyRecipes.com
What you need
Serves 24
½ cup blanched almond flour
½ cup flax meal
1 Tablespoon coconut flour
1 teaspoon baking soda
½ teaspoon salt
½ teaspoon ground cinnamon
3 eggs
half of a ripe banana, mashed
⅓ cup coconut sugar
2 Tablespoons pure maple syrup, grade b
¼ cup coconut milk, canned, full fat
2 Tablespoons almond butter
1 teaspoon vanilla extract
1 Tablespoon coconut oil, melted
½ cup golden raisins
½ cup raw pecans, chopped
Instructions
1. Preheat oven to 350 degrees F. Lightly grease a mini muffin pan with coconut oil.
2. In a medium bowl combine the almond flour, flax meal, coconut flour, baking soda, salt and cinnamon.
3. In another medium bowl combine the eggs, banana, coconut sugar, maple syrup, coconut milk, almond butter and vanilla. Mix until smooth. Add the dry ingredients into the wet ones and mix well.
4. Slowly add the melted coconut oil, mix until all the lumps disappear. Add the raisins and pecans and mix well.
5. Divide the batter for 24 mini muffins. Bake for 15-20 minutes, until golden and fully set. Cool on a wire rack for 10 minutes. Store in an airtight container in the fridge.
Nutrition
One mini muffin equals: 88 calories, 6g fat, 65mg sodium, 7g carbohydrate, 1g fiber, and 3g protein
This is such a simple recipe and yet it yields so much satisfaction! If you love salty foods like chips or crackers, then this Cauliflower recipe may be the guilt-free snack that you’ve been searching for.
I like to slice the cauliflower into large slabs, like steaks, however be aware that not all of the pieces will stick together. That’s perfectly fine! Smaller pieces of roasted, seasoned cauliflower taste just as delicious as the larger pieces.
Enjoy these Roasted Cauliflower Steaks as a side dish for your next meal or eat it as a delicious and guilt free snack!
Courtesy of RealHealthyRecipes.com
What you need
Serves 4
1 head cauliflower, cut into ¼ inch thick slices
olive oil spray
salt and pepper
All-Purpose Seasoning
Instructions
1. Preheat oven to 375 degrees. Lightly spray a rimmed baking sheet with olive oil.
2. Slice the cauliflower into ¼ inch slices. Lightly spray each side with olive oil and sprinkle with salt, pepper and all-purpose seasoning. Lay the pieces out on the prepared baking sheet.
3. Bake in the preheated oven, flipping the pieces after 15 minutes, for a total of 30 minutes. Enjoy!
Nutrition
One serving equals 18 calories, 0g fat, 3g carbohydrate, 1g sugar, 128mg sodium, 2g fiber, and 1g protein.
I know it can be difficult to get a healthy, homemade dinner on the table after a long, busy day of work. That’s why recipes like this one are so wonderful to have on hand – it only takes a few minutes and tastes fantastic.
By using flavorful ingredients, like roasted red bell peppers and white bean hummus, this soup tastes like you slaved over it all afternoon– but really takes less than 20 minutes to throw together. This recipe is a great way to fit some quinoa into your diet. Quinoa is a protein-packed seed that is considered a “super food”. It’s s a complete protein, containing all 9 essential amino acids, and is gluten free.
Courtesy of RealHealthyRecipes.com
What you need
Serves 5
1 cup roasted red bell peppers
3/4 cup white bean hummus
2 cups chicken stock
1/2 cup cooked quinoa
1 cup shredded rotisserie chicken
dash salt and pepper
2 Tablespoons parsley, chopped
Instructions
1. Take 1/4 cup of the roasted red peppers, slice into strips and set aside.
2. Place the remaining red peppers in a blender along with the hummus and chicken stock. Blend until smooth.
3. Transfer to a medium saucepan. Add the quinoa and chicken. Season with salt and pepper.
4. Bring to a boil.
5. Ladle the soup into bowls and garnish with the slices of red pepper and chopped parsley.
Nutrition
One serving equals 248 calories, 11g fat, 644mg sodium, 14g carbohydrate, 3g fiber, and 20g protein
Yes, these cookies make an acceptable, wholesome breakfast! You’ll notice that there is zero sugar added to these cookies – the sweetness comes from banana and applesauce.
Feel free to add a large scoop of vanilla protein powder to the dough, to increase the protein content of each cookie. While it does take some time to make a batch of these breakfast cookies, you’ll have instant breakfasts for days to come afterwards.
Courtesy of RealHealthyRecipes.com
What you need
Serves 20
3 ripe bananas, mashed
½ cup unsweetened applesauce
2 Tablespoons coconut oil
⅓ cup golden raisins
1 teaspoon vanilla extract
1 teaspoon apple cider vinegar
⅓ cup coconut flour
1 teaspoon ground cinnamon
1 teaspoon baking soda
¼ teaspoon sea salt
Optional, scoop of vanilla protein powder
½ cup unsweetened shredded coconut
¼ cup sliced almonds
¼ cup unsweetened, dried berries
Instructions
1. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.
2. In a food processor, combine the bananas, applesauce, coconut oil, raisins, vanilla extract and vinegar. Pulse until smooth.
3. In a medium bowl combine the coconut flour, cinnamon, baking soda, salt, and protein powder. Add to the food processor and pulse until combined. Add the coconut flakes, almonds and dried berries. Pulse briefly until just incorporated.
4. Use an ice cream scooper to place the dough 2 inches apart on the prepared baking sheet. Flatten slightly. Bake for 25-35 minutes, until golden and baked through.
5. Allow to cool for 5 minutes on the pan, then transfer to a cooling rack. Store in an airtight container in the fridge.
Nutrition
One serving equals 86 calories, 3g fat, 61mg sodium, 10g carbohydrate, 2g fiber, and 5g protein.
Healthy July Recipes
Here is a recipe for powerhouse egg white bites that will get your day started off right! These protein-filled morsels are easy to pack with you for breakfast on-the-road and last most of the week in the fridge. Enjoy!
Courtesy of RealHealthyRecipes.com
What you need
Serves 16
8 egg whites
¼ cup nonfat cottage cheese
¼ cup nutritional yeast
¼ teaspoon sea salt
1 teaspoon coconut flour
½ cup roasted red bell pepper, chopped
¼ cup fresh spinach, chopped
2 tablespoons fresh scallions, minced
Instructions
1. Preheat the oven to 375 degrees F. Line 16 mini muffin tins with paper liners.
2. In a blender combine the egg whites, cottage cheese, nutritional yeast, sea salt and coconut flour. Blend until smooth. Stir in the remaining ingredients.
3. Evenly fill each of the 16 mini muffin tins with the egg white mixture. Bake in the pre- heated oven for 15 minutes, until set.
Nutrition
One mini muffin equals: 32 calories, 1g fat, 3g carbohydrate, 1g fiber, 64 mg sodium, 1g sugar, and 4g protein.
It’s important to start your day off with a healthy serving of protein and veggies. This recipe delivers both as salmon, broccoli and egg whites combine for the perfect protein-packed breakfast. Add a side of avocado for healthy fats and a serving of fruit for a delicious start to your day.
Courtesy of RealHealthyRecipes.com
What you need
Serves 2
1 teaspoon olive oil
1 cup fresh broccoli, cut into small pieces
5 egg whites
8oz grilled or smoked salmon, separated into small pieces
dash of salt and pepper
Instructions
1. In a skillet warm the olive oil over medium heat. Add the broccoli, cover and cook for about 5 minutes until tender.
2. In a small bowl combine the egg whites, salmon, salt and pepper. Mix well. Add to the skillet.
3. Cook until egg whites are set, flipping at least once.
Nutrition
One mini muffin equals: 225 calories, 7g fat, 557mg sodium, 6.5g carbohydrate, 1g fiber, and 33g protein.
Boxed brownie mixes are filled with refined sugars and grains, so make with this wholesome recipe instead. It’s always a good idea to make these brownies in a mini muffin pan since this really forces portion control. Just eat one brownie and you’ll be able to enjoy this wholesome treat guilt-free!
Also feel free to reduce the amount of honey used, or to replace the honey with stevia to taste, in order to reduce the total sugars in this dessert.
Courtesy of RealHealthyRecipes.com
What you need
Serves 24
3.5 oz dark chocolate (72% cocoa or higher)
½ cup coconut oil
1/3 cup raw honey
2 eggs
1 Tablespoon vanilla extract
¼ teaspoon almond extract
¾ cup blanched almond flour
½ tsp salt
1/2 cup mini chocolate chips
Instructions
1. Preheat oven to 350 degrees F. Grease a mini muffin pan with coconut oil.
2. In a double boiler, gently melt the chocolate, coconut oil and raw honey. Remove from heat, allow to cool, add the eggs, vanilla and almond extracts.
3. In a medium bowl combine the almond flour and salt. Add the wet ingredients and mix well. Stir in the mini chocolate chips.
4. Fill the mini muffin tins nearly to the top. Bake for 15-25 minutes until golden and set.
5. Allow the brownies to cool in the pan — if you don’t wait then they fall apart. Enjoy!
Nutrition
One mini muffin equals: 125 calories, 8g fat, 48mg sodium, 8g carbohydrate, 1g fiber, and 2g protein.
This summer salad is a refreshing way to serve chicken. Tender mango chutney, creamy Greek yogurt and fresh, crunchy greens make this one tasty meal. While typically creamy dishes contain loads of fat and extra calories, this one stays healthy with the use of nonfat, plain Greek yogurt. Enjoy!
Courtesy of RealHealthyRecipes.com
What you need
Serves 5
1 teaspoon olive oil
2 cloves garlic, minced
1 inch ginger root, minced
1 small red onion, chopped
1 small red bell pepper, chopped
2 ripe mangoes, chopped
Juice from 2 limes
1 Tablespoon curry powder
1 teaspoon ground cinnamon
Dash of nutmeg
Dash of red pepper flakes
1 ½ cups non-fat, plain Greek yogurt
1 Tablespoon Dijon mustard
Dash of salt and pepper
3 cups cooked chicken breast, chopped
4 cups salad greens
Instructions
1. In a large skillet, heat oil over medium heat. Add garlic and ginger root and sauté for a minute.
2. Add the onion and bell peppers and sauté for a few minutes.
3. Add the mango and spices. Continue to sauté for another 5 minutes, until everything has softened.
4. Turn the heat down to low, cover and simmer for another 10 minutes. Remove from heat. Chill for 20 minutes in the refrigerator.
5. Combine the yogurt, mustard, salt and pepper together in a small bowl. Place the chopped chicken in a medium sized bowl and mix in the yogurt blend.
6. Prepare each plate with a pile of greens topped with a scoop of chicken and a spoonful of chutney.
Nutrition
One serving equals 286 calories, 6 fat, 185mg sodium, 22g carbohydrates, 3g fiber, and 35g protein.
Reducing the starchy carbs in your dinner is a proven way to stimulate weight loss. This means making changes like using lettuce leaves instead of tortillas and swapping out rice for shredded cauliflower.
Dinners like these Turkey Lettuce Wraps will help you quickly reach your fat loss goal. The shredded cauliflower, rice and onions in this recipe make an amazing substitution for grain-based pilaf. With the addition of lean, ground turkey and lettuce this comfort-food tasting meal is actually quite lean and green.
Courtesy of RealHealthyRecipes.com
What you need
Serves 6
12 large Romaine lettuce leaves
For the Cinnamon Ground Turkey Rice:
1 Tablespoon olive oil
2 carrots, shredded
1/2 yellow onion, minced
dash of sea salt
1/2 teaspoon ground cinnamon
1 lb ground, organic turkey
1 head cauliflower, shredded (To shred: cut into florets and run through a food processor with the grating attachment)
1/3 cup golden raisins
1 cup chicken broth
dash of freshly ground pepper
For the Quick Apple Chutney:
1 Tablespoon coconut oil
1/2 yellow onion, minced
2 green apples, chopped
1/4 teaspoon ground cinnamon
1 Tablespoon coconut crystals
1/2 cup apple juice or apple cider
sprinkle of sea salt
Instructions
1. For the Cinnamon Ground Turkey Rice: In a large skillet place the olive oil over medium heat. Add the carrots and onions, cook for 3 minutes, until soft. Add salt, cinnamon and ground turkey. Cook until the meat is no longer pink. Add the head of shredded cauliflower, raisins, broth and pepper. Cook for another 4 minutes, until heated through.
2. For the Quick Apple Chutney: In a medium skillet place the coconut oil over medium heat. Add the onion and apples. Cover and cook for 10 minutes. Uncover, add the cinnamon, coconut crystals, apple juice and salt. Bring to a boil, then simmer for another 4 minutes until apples are tender.
3. Assemble Your Lettuce Wraps: Spread a generous spoonful of the turkey mixture along the center of a Romaine lettuce leaf, top with a spoonful of chutney. Enjoy
Nutrition
One serving equals: 248 calories, 9g fat, 156mg sodium, 25g carbohydrate, 5g fiber, and 17g protein.
Healthy June Recipes
It’s important to enjoy whole food protein sources like this Easy Beef Brisket in your fitness meal plan. In addition to being one of the most delicious dishes you’ll ever make, you may be surprised to find it is one of the easiest.
Don’t let the lengthy cook time deter you. It’s as simple as mixing up a marinade, letting it sit overnight, and then popping it in the oven to slow cook for half of the day. Make it on the weekend and enjoy the delightful aroma as it cooks.
Courtesy of RealHealthyRecipes.com
What you need
Serves 12
1 Lemon
5 cloves Garlic
4 cups beef broth
1 cup coconut aminos
1 tablespoon liquid smoke
5 pounds beef brisket
Instructions
1. Combine all of the ingredients, except the brisket, in a bowl. Mix well.
2. Place the brisket in a large roasting pan, fat side up. Cover with the marinade. Cover the roasting pan tightly with foil. Marinate in the fridge for 24–48 hours. Let those juices do their flavorful magic!
3. Roast at 300 ̊F for 4 hours, or 40 minutes per pound. Remove the foil after 4 hours, place under the high broil for a few minutes to lightly char the top. Transfer to a cutting board and slice. Put the slices back in the juices. Serve hot. Enjoy!
Nutrition
One serving equals 310 calories, 9g fat, 321mg sodium, 4g carbohydrate, 0g fiber, and 47g protein
Salmon is filled with healthy omega 3 essential fatty acids, protein, and vitamin B12. This recipe is quick and tastes amazing. Serve it with a side of steamed veggies.
Courtesy of RealHealthyRecipes.com
What you need
Serves 4
1 Tablespoon sesame oil
¼ cup lemon juice
¼ cup coconut aminos (or soy sauce)
1 teaspoon ground mustard
1 teaspoon ground ginger
¼ teaspoon garlic powder
4 (6oz) salmon steaks
Instructions
1. In a large re-sealable plastic bag combine the first six ingredients; mix well.
2. Set aside 1/2 cup of marinade and refrigerate.
3. Add salmon to remaining marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade.
4. Place the salmon on a broiler pan. Broil 3-4 in. from the heat for 5 minutes. Brush with reserved marinade; turn and broil for 5 minutes or until fish flakes easily with a fork. Brush with remaining marinade.
Nutrition
One serving equals 392 calories, 19g fat, 2g carbohydrate, 1g fiber, and 38g protein
You’ll never make traditional spaghetti and meatballs again. This lightened recipe combines butternut squash noodles with tender meatballs and savory red sauce for a healthy meal that tastes downright naughty. Every family needs a reliable spaghetti and meatball recipe, and it’s a happy bonus that this one is light and lean.
Courtesy of RealHealthyRecipes.com
What you need
Serves 6
1 pound ground beef
¾ cup grain-free bread crumbs
⅓ cup Basil pesto
1 teaspoon sea salt
¼ teaspoon black pepper
2 tablespoons fresh basil, chopped
6 cups Butternut squash noodles
1 (24 ounce) jar of marinara sauce
Instructions
1. Preheat the oven to 425 degrees F and adjust an oven rack to the middle position. Spray a 13×9-inch baking dish with olive oil.
2. Use your hands to combine the beef, bread crumbs, pesto, sea salt and black pepper. Roll the mixture into about fifteen 1-inch meatballs. Place the meatballs in the prepared pan and bake in the preheated oven for 15 minutes. Remove the meatballs, setting aside on a plan, and drain off any liquids from the pan.
3. Spread the noodles in the pan. Pour the marinara sauce over the noodles and toss gently with tongs to coat. Add the meatballs back to the pan, gently nestling throughout the noodles. Cover the pan tightly with aluminum foil and bake for 7 minutes. Remove the foil and bake uncovered for another 3-5 minutes.
4. Remove the pan from oven. Toss to coat the noodles and meatballs with the sauce. Season generously with sea salt and black pepper and garnish with fresh basil.
Nutrition
One serving equals 289 calories, 10g fat, 23g carbohydrate, 4g fiber, and 26g protein
How often does your dinner mostly consist of fresh, vibrant produce? The nutrients and fiber found in greens and veggies are vital and delicious! Give this salad a try and add some sliced, grilled chicken breast for added protein. Hopefully this recipe will inspire you to include more veggies and greens in every meal!
Courtesy of RealHealthyRecipes.com
What you need
Serves 6
3 red beets
3 yellow beets
3 grapefruits
3 mandarin oranges
2 tablespoons olive oil
⅛ teaspoon Liquid Stevia
2 tablespoons apple cider vinegar
1 teaspoon sea salt
¼ teaspoon black pepper
6 cups Baby Arugula, fresh
¼ cup pistachios, chopped
Instructions
1. Preheat oven to 350 degrees F. Trim the beets, wash and place in an 8×8 casserole pan with ¼ cup of water. Cover with aluminum foil and bake for an hour, until tender. Remove from the oven, uncover and cool completely. Peel the beets and slice into wedges.
2. Cut the ends off the grapefruits, and slice off the peel and the white pith. Remove cut into segments and peel the membrane off each slice. Reserve ¼ cup of grapefruit juice.
3. Whisk together the olive oil, stevia, vinegar, sea salt, black pepper and reserved grapefruit juice. Toss the dressing with the beets and grapefruit wedges.
4. Arrange the arugula on a platter. Top with the beet and grapefruit mixture and sprinkle with pistachios.
Nutrition
One serving equals 142 calories, 6g fat, 15g carbohydrate, 4g fiber, and 2g protein
Healthy May Recipes
Here’s a fun way to eat your eggs – cooked in a waffle maker! In this recipe the subtle flavors of Greek omelet are served up in a convenient waffle shape – complete with Kalamata olives, feta cheese, roasted red bell peppers, chicken sausage and broccoli. This is the perfect recipe to enjoy for brunch or to make on the weekend and portion out for a week of quick on-the-go breakfasts to grab and enjoy on your way to work.
Courtesy of RealHealthyRecipes.com
What you need
Serves 4
Olive oil spray
6 eggs
¼ cup milk
¼ cup feta cheese, crumbled
½ cup roasted red bell pepper, thinly sliced
¼ cup Kalamata olives, seeded and chopped
½ cup fresh broccoli, chopped
¼ teaspoon sea salt
¼ teaspoon black pepper
2 links chicken sausage, chopped
Instructions
1. Preheat your waffle griddle on medium-low heat. Spray generously with olive oil.
2. In a large bowl combine the eggs, milk, feta, bell pepper, olives, broccoli, sea salt, black pepper and chicken sausage. Mix well until fully combined.
3. Transfer ½ cup of the omelet batter into the waffle iron, close, and cook until golden and cooked through. Transfer to a plate and continue cooking the remaining batter in ½ cup scoops. Enjoy!
Nutrition
One serving equals 279 calories, 18g fat, 6g carbohydrate, 1g fiber, and 18g protein.
Here’s an exciting salad that takes the concept of chicken and veggies to a whole new level! There is so much going on in the flavor department like sweet mango, savory chicken, tender asparagus, tangy arugula, and creamy goat cheese. The herb marinade for the chicken is a total winner – don’t be surprised to find yourself using it often!
Courtesy of RealHealthyRecipes.com
What you need
Serves 4
For the Herb marinade:
Juice from 1 lemon
1 teaspoon olive oil
1 teaspoon salt
1 teaspoon dried basil
1 teaspoon crushed rosemary
1/2 teaspoon garlic powder
1/2 teaspoon sweet paprika
1/2 teaspoon black pepper
1/2 teaspoon dried thyme
1/4 teaspoon celery seeds
1/4 teaspoon dried parsley
1/8 teaspoon ground cumin
For the Salad:
1 lb skinless, boneless, thin chicken breasts
1 bunch asparagus, ends trimmed and cut into 1 inch pieces
8 cups organic arugula
2 small organic mangoes, peeled and sliced
6 oz crumbled goat cheese
Instructions
1. Combine the herb marinade ingredients in a small bowl. Place 1 Tablespoon of the marinade in a large Ziploc bag with the asparagus pieces, and the rest in another large Ziploc bag with the chicken breasts. Make sure the chicken and asparagus are fully coated with the marinade, and then place in the refrigerator for an hour.
2. Heat a grill pan and another medium pan. Place the chicken breasts on the grill pan, and cook 4 minutes each side, until there is no longer any pink in the middle. Sauté the asparagus in the medium pan, stirring often while the chicken cooks. Remove both pans from heat.
3. Once the chicken has cooled, slice each breast into even strips.
4. In a large bowl combine the arugula, mango slices and crumbled goat cheese. Add the cooked asparagus and the chicken. Mix and serve.
Nutrition
One serving equals 332 calories, 13g fat, 740mg sodium, 16g carbohydrate, 4g fiber, and 34g protein
Here’s a delicious new take on chicken salad. The chicken is poached in white wine to be tender and flavorful. Find fresh greens and an assortment of colorful veggies to add to your salad, don’t limit yourself to the ingredients listed below.
Something magical happens when you poach chicken in wine and the serve it over a bed of vibrant produce…try it and see!
Courtesy of RealHealthyRecipes.com
What you need
Serves 6
For the Wine-Poached Chicken
2 quarts low sodium chicken broth
4 cups white wine
2 yellow onions, halved
4 cloves Garlic, smashed
3 sprigs fresh thyme
3 boneless, skinless chicken breasts
For the Pomegranate Mixed Greens Salad
6 cups Mixed Greens
½ cup pomegranate seeds (arils)
3 tablespoons roasted, salted pepitas
½ cup jicama, peeled and chopped
2 avocados, pitted, peeled and chopped
Classic Balsamic Dressing
Instructions
1. Place the broth, wine, onions, garlic and thyme in a large pot over medium heat. Bring the mixture to a boil, then gently add the chicken breasts one at a time. The chicken should be fully covered by the liquid, add more broth if needed. Return to a boil.
2. Once the liquid boils, turn off the heat and cover the pot. Allow the chicken to poach for 30 minutes, then use a slotted spoon to remove the chicken and onions from the liquid. Once cool enough to handle, shred the chicken and slice the onions. Combine the chicken and onion in a bowl and generously season with freshly cracked sea salt and black pepper.
3. On each salad plate arrange a bed of mixed greens and top with pomegranate seeds, pepitas, jicama, avocado and a scoop of the chicken. Drizzle with Classic Balsamic Dressing and serve immediately. The chicken will keep up to 3 days in the fridge. Enjoy!
Nutrition
One serving equals 394 calories, 18g fat, 143mg sodium, 12g carbohydrate, 5g fiber, 4g sugar, and 44g protein
By using flavorful ingredients, like roasted red bell peppers and white bean hummus, this soup tastes like you slaved over it all afternoon– but really takes less than 20 minutes to throw together. This recipe is a great way to fit some quinoa into your diet. Quinoa is a protein-packed seed that is considered a “super food”. It’s s a complete protein, containing all 9 essential amino acids, and is gluten free.
Courtesy of RealHealthyRecipes.com
What you need
Serves 5
1 cup roasted red bell peppers
3/4 cup white bean hummus
2 cups chicken stock
1/2 cup cooked quinoa
1 cup shredded rotisserie chicken
dash salt and pepper
2 Tablespoons parsley, chopped
Instructions
1. Take 1/4 cup of the roasted red peppers, slice into strips and set aside.
2. Place the remaining red peppers in a blender along with the hummus and chicken stock. Blend until smooth.
3. Transfer to a medium saucepan. Add the quinoa and chicken. Season with salt and pepper.
4. Bring to a boil.
5. Ladle the soup into bowls and garnish with the slices of red pepper and chopped parsley.
Nutrition
One serving equals 248 calories, 11g fat, 644mg sodium, 14g carbohydrate, 3g fiber, and 20g protein
Healthy April Recipes
A warm bowl of soup like this is a fantastic way to eat a low calorie, high protein dinner.
There’s bone broth that’s rich in soothing, immune system supporting minerals. There’s fresh kale with magical healing properties. There’s tender meat for usable protein. There’s quinoa with wholesome complex carbs. And it’s finished off with fresh lemon juice for a shot of vitamin C.
Paired with a green salad, this meal is light, full of fiber and will help you towards your best body yet!
Courtesy of RealHealthyRecipes.com
What you need
Serves 16
2 tablespoons olive oil
3 pounds bone-in breast, turkey or chicken, skin removed
1 tablespoon garlic, chopped
1 yellow onion, chopped
3 celery stalks, chopped
2 parsnips, chopped
3 carrots, chopped
1 tablespoon fresh thyme
1 teaspoon sea salt
½ teaspoon black pepper
8 cups bone broth
1 cup uncooked quinoa
3 cups lacinato kale, chopped
2 lemons, juiced
¼ cup fresh parsley, chopped
Instructions
1. Place 1 tablespoon of the olive oil in a large nonstick skillet over medium-high heat. Add turkey breast; cook until well browned on all sides, about 3 minutes per side. Transfer to slow cooker.
2. Add the remaining olive oil to the skillet and return to high heat. Add the garlic, onion, celery, parsnips, carrots, thyme, salt, and pepper. Cook, stirring occasionally until golden, about 8 minutes.
3. Transfer the cooked veggies to the slow cooker and stir in the broth. Cover and cook on low for 4 hours.
4. Transfer the turkey breast from the slow cooker to a plate, remove the meat from the bones and shred. Return the meat to the slow cooker and stir in the quinoa and kale. Cover and cook on low for an hour, until the quinoa is tender.
5. Generously season with salt and pepper to taste. Stir in lemon juice and garnish with fresh parsley. Enjoy!
Nutrition
One serving equals 305 calories, 6g fat, 18g carbohydrate, 952mg sodium, 4g fiber, and 47g protein.
A roulade is a dish that’s been rolled with a filling, and in this case we are rolling turkey breast and filling it with a spinach and garbanzo bean mixture. Super healthy, super tasty and super impressive!
Serve this Mediterranean Turkey Roulade up with roasted veggies and salad for a lovely meal. Enjoy!
Courtesy of RealHealthyRecipes.com
What you need
Serves 6
For The Sauce
3 roma tomatoes, chopped
¾ cup pimento-stuffed green olives, chopped
1 fennel bulb, halved and sliced
2 tablespoons fresh garlic, minced
1 tablespoon capers
1 tablespoon lemon zest
1 tablespoon fresh oregano, minced
black pepper, to taste
For the Stuffing
2 cups frozen spinach, chopped
2 teaspoons lemon zest
½ teaspoon red pepper flakes
sea salt and black pepper
1 can (15 oz) garbanzo beans, drained and rinsed, roughly chopped
1 egg, beaten
1 tablespoon fresh oregano, minced
For the Turkey
5 pounds boneless turkey breast, butterflied and flattened
For the Basting Ingredients
¼ cup lemon juice
2 tablespoons olive oil
1 teaspoon lemon zest
1 teaspoon dried rosemary, crushed
Instructions
1. Preheat the oven to 425 degrees F. Lightly grease a 9”x13” casserole pan with olive oil.
2. For the Sauce: In a medium bowl, combine the sauce ingredients together. Spread over the bottom of the prepared casserole pan.
3. For the Stuffing: In a medium sized skillet, sauté the spinach, lemon zest and red pepper flakes for 3 minutes. Use a paper towel to squeeze out any remaining liquid. Transfer to a bowl and mix in the remaining stuffing ingredients.
4. For the Turkey: Lay the turkey breast flat and season with salt and pepper. Spread the stuffing in an even layer, then tightly roll the turkey. Tie the roll with kitchen twine, spaced about every 4 inches. Place the roulade in the casserole pan, on top of the sauce.
5. For the Basting Vinaigrette: In a small bowl whisk the vinaigrette ingredients together.
6. Roast the roulade in the preheated oven for 45 minutes, basting with vinaigrette every 10 minutes. The turkey is done with an instant read thermometer inserted into the center registers at 165 degrees F.
7. Let the roulade rest for 10 minutes, then slice and serve with the sauce. Enjoy!
Nutrition
One serving equals 374 calories, 12g fat, 19g carbohydrate, 976mg sodium, 5g fiber, and 51g protein.
Yes, it is possible to enjoy Spaghetti night while living a fit and lean lifestyle. This is accomplished with noodles made from fresh zucchini and a sauce that is simply made and packed with protein. Feel free to sub in ground beef for the minced beef if desired.
Courtesy of RealHealthyRecipes.com
What you need
Serves 6
2 lbs minced, grass-fed beef
2 Tablespoons tomato paste
8 oz can of tomato sauce
1 Tablespoon chili sauce
1 cup cherry tomatoes, halved
½ teaspoon sea salt
4 zucchini
¼ cup fresh parsley
Instructions
1. In a large skillet, brown the beef over medium-high heat. Drain the skillet and turn down to medium heat.
2. Add in the tomato paste, tomato sauce, chili, cherry tomatoes and sea salt. Mix to combine. Sauté until the cherry tomatoes are soft, about 5 minutes.
3. Peel the green skins from the zucchini, the run through a spiral slicer to create long, thin spaghetti noodles.
4. Plate a handful of zucchini noodles topped with the beef sauce and a sprinkle of parsley.
Nutrition
One serving equals 255 calories, 7g fat, 9g carbohydrate, 2g fiber, and 33g protein.
Here’s a skillet dinner recipe that combines spaghetti squash and marinara with tender chicken breast. It feels like you’re enjoying a traditional spaghetti dinner, but you’re really eating veggies and protein. It’s comforting and craveable without any guilt. Enjoy!
Courtesy of RealHealthyRecipes.com
What you need
Serves 4
1 spaghetti Squash
1 teaspoon olive oil
1 tablespoon garlic, minced
1 yellow onion, chopped
3 zucchini, chopped
2 teaspoons Italian seasoning
1 (25 oz) jar marinara sauce
2 cups roasted, chopped chicken breast
¼ cup fresh basil, chopped
Instructions
1. Preheat the oven to 450 degrees F. Line a baking sheet with foil.
2. Cut the spaghetti squash in half, lengthwise, and scrape out and discard the seeds. Spray the cut side with olive oil. Sprinkle with salt and pepper. Place the cut side down on the foil lined baking sheet and place in the preheated oven for 45 minutes, or until tender. Once cooled, scoop the tender noodles out of the skins and set aside in a bowl.
3. Meanwhile, place a large skillet over medium-high heat. Add the olive oil, garlic and onion. Sauté for 5 minutes, until the onion is tender.
4. Add the chopped zucchini and Italian seasoning and continue to cook for another 3 minutes, until the zucchini is tender.
5. Add the marinara sauce, roasted chicken and tender spaghetti squash. Mix well and cook until for 4 minutes.
6. Remove from heat and garnish with basil. Serve and enjoy!
Nutrition
One serving equals 371 calories, 12g fat, 34g carbohydrate, 7g fiber, and 27g protein.
Here’s a salad recipe that serves as an entire meal. It’s filled with fresh ingredients that increase your fiber count for the day. The simple dressing tastes fantastic. Add a grilled chicken breast to increase the protein in the dish and enjoy leftover for lunch the next day. Enjoy!
Courtesy of RealHealthyRecipes.com
What you need
Serves 8
For the Dressing:
2 tablespoons red wine vinegar
1 teaspoon garlic, minced
½ teaspoon Dried Oregano
½ teaspoon sea salt
¼ teaspoon black pepper
¼ cup olive oil
1 Tablespoon lemon juice
For the Salad:
8 cups Baby Arugula
1 cup cooked quinoa
1 can (15 oz.) chickpeas, drained and rinsed
1 heirloom tomato, finely chopped
½ cup celery, minced
¼ cup fresh scallions, thinly sliced
¼ cup fresh basil, thinly sliced
Instructions
1. Combine the dressing ingredients in a jar. Close the lid and shake until fully combined.
2. Combine the salad ingredients in a large salad bowl. Toss with the dressing and serve immediately. Enjoy!
Nutrition
One serving equals 196 calories, 8g fat, 25g carbohydrate, 262mg sodium, 1g sugar, 4g fiber, and 7g protein.
Healthy March Recipes
Slow cooker recipes like this one are fantastic for two reasons. First, it’s a nearly effortless meal. Throw everything into the slow cooker in the morning, and then come home to a hot meal in the evening. Isn’t that pretty much like having a personal chef?
Second, there’s a lot of flexibility in the ingredients you can use in a recipe like this. Don’t have butternut squash? Use pretty much any other type of winter squash or even sweet potato. Don’t have chicken thighs? Sub in beef or pork. No onions but have a bunch of bell peppers? Chop ’em up and throw ’em in!
Planning ahead by making dinner in the slow cooker is a fantastic way to stay on track with your healthy eating plan.
Courtesy of RealHealthyRecipes.com
Servings: 6
Here’s what you need
- 1 (28 oz) can whole tomatoes, undrained
- ½ cup kalamata olives, pitted and sliced
- ¼ cup dry white wine
- 1 tablespoon Italian seasoning blend
- 1 teaspoon black pepper
- ½ teaspoon sea salt
- 1 teaspoon dried basil
- 2 pounds boneless, skinless chicken thighs
- ¼ cup tomato paste
- 3 cups Butternut Squash, peeled, seeded and cubed
- ¼ cup fresh parsley, chopped
Instructions
- Combine all of the ingredients except the parsley and naan in a slow cooker and stir to combine. Cover and cook on low for 6 hours, until the chicken is tender and cooked through. Sprinkle with fresh parsley and serve hot. Enjoy!
Nutritional Analysis
One serving equals: 315 calories, 11g fat, 695mg sodium, 7g sugar, 22g carbohydrate, 5g fiber, and 33g protein
Slow cooker recipes like this one are fantastic for two reasons. First, it’s a nearly effortless meal. Throw everything into the slow cooker in the morning, and then come home to a hot meal in the evening. Isn’t that pretty much like having a personal chef?
Second, there’s a lot of flexibility in the ingredients you can use in a recipe like this. Don’t have butternut squash? Use pretty much any other type of winter squash or even sweet potato. Don’t have chicken thighs? Sub in beef or pork. No onions but have a bunch of bell peppers? Chop ’em up and throw ’em in!
Planning ahead by making dinner in the slow cooker is a fantastic way to stay on track with your healthy eating plan.
Courtesy of RealHealthyRecipes.com
What you need
Serves 8
2 lbs 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
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.
Courtesy of RealHealthyRecipes.com
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
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
One serving equals 116 calories, 7g fat, 7g carbohydrate, 2g fiber, and 6g protein
Here’s a simple and light version of tuna salad. It cuts out high-calorie mayonnaise and adds some chopped fruit and vegetables to really liven it up. This is a great recipe to enjoy as you journey towards your fitness goal.
Courtesy of RealHealthyRecipes.com
What you need
Serves 4
1 green apple, chopped
2 green onions, tops only, chopped
¼ cup fresh parsley, chopped
2 cans albacore tuna, in drained
1 Tablespoon Dijon mustard
¼ cup coconut oil, melted
¼ cup red grapes, halved
sea salt and pepper to taste
Instructions
1. Mix all of the ingredients in a large bowl and serve immediately. I like to serve this salad in large butter lettuce leaves or scooped onto avocado halves. Enjoy!
Nutrition
One serving equals 314 calories, 15g fat, 12g carbohydrate, 183mg sodium, 2g fiber, and 33g protein.
Healthy February Recipes
Teriyaki is traditionally a sweet sauce that is made with refined sugars or corn syrup, sneaky ingredients that contribute to obesity and disease. It has a very pleasing flavor, with a wonderful balance of savory and sweet, and so it’s easy to consume a surprising amount of sugar grams when enjoying a meal flavored with teriyaki.
In this recipe we are making a healthier, low sugar version of teriyaki.
If you are a lover of teriyaki then these subtly sweet meatballs are right up your alley! The recipe calls for a small amount of honey, however, feel free to use liquid stevia rather than the honey if you are looking for an extremely low sugar dish. 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
Servings: 6
Here’s what you need
- 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
- Combine the garlic, ginger and scallions in a food processor. Pulse until well combined and finely minced.
- 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.
- 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.
- 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.
Nutritional Analysis
One serving equals: 319 calories, 6g fat, 12g carbohydrate, 7g sugar, 451mg sodium, 4g fiber, and 56g protein.
Here’s a recipe for all of you who tell me that you don’t know how to cook. With this simple technique of folding ingredients in a parchment paper packet and baking it in the oven, anyone can make this delicious, nutritious, fitness meal.
This recipe combines tender salmon fillets with fresh kale, savory lentils, tangy cherry tomatoes in a refreshing cilantro dressing. It’s refreshingly delicious, especially considering how healthy all of the ingredients are. Give it a try and let me know what you think…
Courtesy of RealHealthyRecipes.com
Servings: 4
Here’s what you need
- 1 tablespoon olive oil
- 2 tablespoons dry sherry (or white grape juice)
- 1 teaspoon ground cumin
- 1 teaspoon sweet paprika
- ½ cup fresh cilantro
- 1 lemon, tested and juiced
- 1 teaspoon garlic, minced
- 4 (6 oz) salmon fillets
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- 8 ounces cooked lentils
- 4 cups kale, steamed and chopped
- 20 cherry tomatoes (various colors, halved)
Instructions
- Preheat the oven to 400 degrees F.
- In a blender combine the olive oil, wine, cumin, paprika, cilantro, lemon juice, lemon zest and garlic.
- Season the salmon fillets with ½ teaspoon sea salt and ¼ teaspoon black pepper.
- Cut four 12-by-16-inch pieces of parchment paper and fold each in half. Open the parchment paper and arrange ¼ of the lentils and of the chopped kale in the center of the top half of each parchment. Top with a salmon fillet, 10 tomato halves and ¼ of the cilantro dressing.
- Fold the bottom half of the parchment paper over the salmon and veggies. Start folding and crimping the parchment paper ends together from one end all the way around to the other end, creating a sealed envelope. Fold the end under the packet. The packet should be fully encased, with no breaks in the parchment paper for steam to escape – we need that steam as part of the cooking process! Place the packets on a pan.
- Bake the salmon packets for 25 minutes and remove from the oven. Serve the packets on plates, tearing them open just before serving. If desired, garnish with fresh cilantro, lemon zest and more cherry tomatoes. Enjoy!
Nutritional Analysis
One serving equals: 535 calories, 26g fat, 25g carbohydrate, 5g sugar, 389mg sodium, 7g fiber, and 46g protein.
Courtesy of RealHealthyRecipes.com
Servings: 6
Here’s what you need
- 2 red bell peppers, seeded and cut into ½ inch strips
- 2 orange beets, peeled and cubed
- 16 Pattypan squashes
- 6 mini green zucchini
- 1 purple onion, cut into wedges
- 2 tablespoons olive oil
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
Instructions
- Preheat the oven to 400 degrees F and lightly grease a rimmed baking sheet with olive oil.
- Arrange the veggies on the prepared pan in the order of the rainbow: Red, Orange, Yellow, Green, Blue/Purple. Drizzle the olive oil over the veggies and sprinkle with the salt and pepper.
- Roast in the preheated oven for 20 minutes until browned and tender.
Nutritional Analysis
One serving equals: 130 calories, 5g fat, 20g carbohydrate, 13g sugar, 189mg sodium, 6g fiber, and 5g protein.
Here’s a tasty way to eat your green beans – tossed with quinoa, sliced plum and topped with hard boiled egg. This type of salad, where the base is a steamed vegetable and protein is added on top, makes a phenomenally fit meal that will help get you to your fitness goals faster than ever. Enjoy!
Courtesy of RealHealthyRecipes.com
Servings: 4
Here’s what you need
- 1 cup cooked red quinoa
- 2 cups green beans, steamed and cut into 1 inch pieces
- 1 ripe plum, thinly sliced
- 2 hard-boiled eggs, sliced
- 2 teaspoons sesame oil
- 2 Tablespoons fresh lime juice
- ½ teaspoon sea salt
- ground black pepper
Instructions
- Combine the quinoa, beans, plum and egg in a large bowl.
- Drizzle with the sesame oil, lime juice, salt and pepper. Mix well and enjoy!
Nutritional Analysis
One serving equals: 225 calories, 7g fat, 270mg sodium, 31g carbohydrate, 5g fiber, and 10g protein.
Healthy January Recipe
Here’s a new fitness dinner to add into your meal rotation. It’s quick and easy enough to make on a busy weeknight, and leftovers are wonderful packed for small meals the next day.
Courtesy of RealHealthyRecipes.com
Servings: 4
Here’s what you need
- ¼ cup grainy Dijon mustard
- 1 tablespoon raw honey
- 1 bunch curly kale, stemmed and chopped
- 2 shallots, chopped
- 1 tablespoon sesame oil
- 4 salmon fillets
Instructions
- Preheat the oven to 400 F. Combine the mustard and honey in small bowl.
- Salt and pepper the salmon and spread the tops with mustard mixture.
- In baking pan mix the kale and shallots with sesame oil, salt and pepper. Top with the fillets and roast for 15-20 minutes, until flaky. Drizzle with lemon juice.
Nutritional Analysis
One serving equals: 208 calories, 6g fat, 8g carbohydrate, 4g sugar, 212mg sodium, 2g fiber, and 20g protein
This quick and easy recipe combines chicken, sweet potato, butter beans, green beans and tangy BBQ sauce. It’s simple, the meat turns out tender, and there’s virtually no clean up!
Be sure to slice the sweet potato very thin, as you want it to be tender at the end of the 30-minute baking time. This is also why we are using thin sliced chicken breast, in order to make sure that the meat is cook through.
Courtesy of RealHealthyRecipes.com
Servings: 4
Here’s what you need
- 2 shallots, thinly sliced into half moons
- 1 sweet potato, peeled and thinly sliced into half moons
- 1 cup green beans, trimmed and cut into 1 inch pieces
- 1 (16 ounce) can butter beans
- ½ cup natural BBQ sauce (avoid ones with added sugars)
- 4 chicken breast, thin sliced
- 2 tablespoons fresh chives, minced
Instructions
- Preheat the oven to 400º F.
- In a large bowl toss the shallots, sweet potatoes, green beans and butter beans with half of the BBQ sauce. Rub the remaining sauce over the chicken breasts.
- Cut four 12-by-16-inch pieces of parchment paper and fold each in half. Open the parchment paper and arrange ¼ of the sweet potato and green beans and a chicken breast in the center of the top half of each parchment. Generously season with salt and pepper. Top with a sprinkle of chives.
- Fold the bottom half of the parchment paper over the chicken and veggies. Start folding and crimping the parchment paper ends together from one end all the way around to the other end, creating a sealed envelope. Fold the end under the packet. The packet should be fully encased, with no breaks in the parchment paper for steam to escape – we need that steam as part of the cooking process! Place the packets on a pan.
- Bake the chicken and veggie packets for 30 minutes and remove from the oven. Serve the packets on plates, tearing them open just before serving. Enjoy!
Nutritional Analysis
One serving equals: 268 calories, 4g fat, 22g carbohydrate, 3g sugar, 625mg sodium, 5g fiber, and 35g protein
Vegetables are an important part of a healthy, balanced diet. You won’t find a recipe that as simple and delicious as this one for roasted vegetables. It’s a classic!I like to leave the root veggies undisturbed when adding the green beans, so that they have one really nicely charred side to them at the end of the cook time. The onions become mouthwateringly tender.
Feel free to use other veggies, such as sweet potato, beets, cauliflower, or bell peppers.
Courtesy of RealHealthyRecipes.com
Servings: 6
Here’s what you need
- 3 parsnips, peeled and cut into large chunks
- 8 large carrots, peeled and cut into large chunks
- 1 red onion, cut into thick wedges
- 1 tablespoon olive oil
- sea salt and black pepper
- ½ pound green beans, trimmed
Instructions
- Preheat the oven to 425 degrees F. Lightly grease a rimmed baking sheet with olive oil.
- In a large bowl, toss the parsnips, carrots and onion with the olive oil and generously season with salt and pepper. Arrange on the prepared baking sheet in a single layer. Roast in the preheated oven for 30 minutes.
- After 30 minutes, add the green beans on top of the roasting veggies and place back in the oven for an additional 15 minutes. Mix the veggies together and serve. Enjoy!
Nutritional Analysis
One serving equals: 95 calories, 3g fat, 18g carbohydrate, 7g sugar, 138mg sodium, 5g fiber, and 2g protein
Is there anything better than single skillet dinners? I wish every meal only required a single pot, pan or skillet! That would sure save us some clean up time. This recipe, for Skillet Fried Chicken with Apple, is everything that a comforting, cold weather dinner should be. The chicken is lightly coated in coconut flour, giving it the feel of fried chicken without the extra fat, calories and guilt. Apple cider and fresh apples along with fresh sage bring seasonal flavors and close-your-eyes worthy taste.
Courtesy of RealHealthyRecipes.com
Servings: 6
Here’s what you need
- 2 pounds chicken tenders
- sea salt and black pepper
- ¼ cup coconut flour
- 3 tablespoons coconut oil, divided
- 1 yellow onion, chopped
- 1 tablespoon garlic, minced
- ¾ cup broth (chicken or bone)
- ¾ cup Apple Cider
- 2 apples, seeded and diced
- 1 tablespoon apple cider vinegar
- 1 tablespoon fresh sage leaves, minced (use the smallest leaves intact as garnish)
Instructions
- Season the chicken tenders on both sides with salt and pepper. Set 1 Tablespoon of the coconut flour aside, and dredge the chicken through the remaining coconut flour, shaking off the excess.
- In a 12-inch skillet place 2 Tablespoons of the coconut oil over medium-high heat. Add the chicken and cook until browned, about 7 minutes per side. Transfer the chicken to a plate and tent with foil.
- Add the remaining 1 Tablespoon of coconut oil to the same skillet over medium-high heat. Add the onions and garlic; cook for 5 minutes. Stir in the remaining 1 Tablespoon of coconut flour and cook for another 2 minutes.
- Deglaze the skillet with the broth and cider and bring to a boil. Reduce the heat to medium and simmer until it thickens, about 5 minutes.
- Add the apples, vinegar and sage. Season to taste with salt and pepper. Simmer until the apples soften, about 5 minutes. Add the chicken back to the skillet, and cover with the sauce. Garnish with fresh sage leaves. Enjoy!
Nutritional Analysis
One serving equals: 216 calories, 12g fat, 21g carbohydrate, 12g sugar, 265mg sodium, 3g fiber, and 29g protein
Making a big pot of rustic spaghetti sauce is one of the most gratifying things you can do as a home cook. The welcoming aroma rising from the pot makes coming home a heartwarming experience.
To make this Ground Turkey Spaghetti Sauce as good-for-you as it is good-smelling, I’ve packed it with ground turkey, loads of chopped veggies and mouthwatering Italian flavors.
Serve it up over veggie noodles or braised cabbage for a fitness meal at its finest!
Courtesy of RealHealthyRecipes.com
Servings: 16
Here’s what you need
- 1 tablespoon olive oil
- 2 tablespoons garlic, minced
- 1 yellow onion, minced
- 1 Fennel Bulb, minced
- 3 zucchini, diced
- 2 pounds Lean Ground Turkey
- 1 (28 oz) can crushed tomatoes
- 2 (6 oz) cans tomato paste
- 2 (8 oz) cans tomato sauce
- 1 cup water
- 1 tablespoon coconut palm sugar
- 1 teaspoon dried basil
- 2 teaspoons Italian seasoning blend
- ½ teaspoon sea salt
- ¼ teaspoon ground black pepper
Instructions
- Place an extra-large nonstick skillet or medium saucepan over medium heat. Add the olive oil and warm for 3 minutes. Add the garlic, onion and fennel bulb. Sauté, mixing often, for 5 minutes, until the onion is tender. Add the zucchini and continue to cook for 5 minutes.
- Add the ground turkey and cook, stirring and breaking the turkey apart with your spoon or spatula, until all the pink is gone. Drain the pan, then return to medium heat.
- Add the crushed tomato, tomato paste, and tomato sauce to the pan and mix until well combined. Add the water, coconut sugar, basil, Italian seasoning, salt and pepper. Decrease the heat to low and simmer for 20 minutes. Season with additional salt and pepper as needed.
- Serve this hearty sauce warm over braised cabbage, veggie noodles, baked sweet potato or whatever else your heart desires. Enjoy!
Nutritional Analysis
One serving equals: 319 calories, 6g fat, 12g carbohydrate, 7g sugar, 451mg sodium, 4g fiber, and 56g protein
Healthy December Recipes
Servings: 12
Here’s what you need
- 6 oz. hot turkey Italian sausage, loose
- 1 yellow onion, chopped
- 1 cup chopped green bell pepper
- 1 Tablespoon garlic, minced
- 1 lb ground beef
- 1 jalapeno pepper, chopped and seeded
- 2 Tablespoons chili powder
- 2 Tablespoons coconut sugar OR honey
- 1 Tablespoon ground cumin
- 3 Tablespoons tomato paste
- 1 teaspoon dried oregano
- ½ teaspoon freshly ground black pepper
- ¼ teaspoon salt
- 2 bay leaves
- 1 ¼ cups Merlot or other fruity red wine
- 1 (28oz) can no-salt-added whole tomatoes, undrained and coarsely chopped
- 2 (15oz) cans no-salt-added kidney beans, drained
- Sour cream (optional garnish)
- Shredded cheese (optional garnish)
- Green onion (optional garnish)
- Diced tomatoes (optional garnish)
Instructions
- Heat a large heavy bottomed pot over medium-high heat. Add the sausage, onion, bell pepper, garlic, ground beef and jalapeno to pan; cook 8 minutes or until sausage and beef are browned, stirring to crumble.
- Add chili powder, coconut sugar, cumin, tomato paste, oregano, black pepper, salt and bay leaves and cook for 1 minute, stirring constantly. Stir in wine, tomatoes, and kidney beans; bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally.
- Uncover and cook for 30 minutes, stirring occasionally. Discard the bay leaves. Sprinkle each serving with the garnishes.
Nutritional Analysis
One serving equals: 284 calories, 1g fat, 79mg sodium, 28g carbohydrate, 12g fiber, and 16g protein
Servings: 6
Here’s what you need
- 1 Tablespoon chopped fresh thyme
- 1 Tablespoon Dijon mustard
- 1 Tablespoon pure maple syrup
- 4 bone-in, skin-on chicken breasts
- 4 cups peeled and cubed butternut squash
- 3 large shallots, peeled and quartered
- ½ acorn squash, seeded and cut crosswise into slices
- 2 cups Brussels sprouts, trimmed and halved
- 2 Tablespoons coconut oil, melted
- 1 Tablespoon olive oil
- ½ teaspoon sea salt
- 1 teaspoon black pepper, divided
Instructions
- Place a rimmed baking sheet into the oven and preheat to 425 degrees F.
- Combine the thyme, Dijon and syrup in a small bowl; brush over the chicken. Remove the pan from the oven, place the chicken on the pan and bake for 20 minutes.
- Add the squashes and Brussels sprouts to the pan with the chicken. Top the veggies with the coconut oil, olive oil, ¾ teaspoon sea salt and ¼ teaspoon black pepper. Return to the oven for another 20 minutes. Serve immediately.
Nutritional Analysis
One serving equals: 464 calories, 11g fat, 21g carbohydrate, 5g sugar, 399mg sodium, 4g fiber, and 35g protein
Not feeling creative? No need to make up your own fitness soup recipe, I’ve got the perfect one for you here. Enjoy this lightened version of classic chicken soup with a leafy, green salad.
Courtesy of RealHealthyRecipes.com
Servings: 6
Here’s what you need
- 3 lbs boneless, skinless chicken thigh cut into 1-inch pieces
- 3 Tablespoons olive oil, divided
- 2 yellow onions, diced
- ¼ teaspoon sea salt
- 1 Tablespoon minced garlic
- 2 teaspoons minced thyme
- 2 Tablespoons coconut flour
- 8 cups broth
- 1 cup white wine
- 1 sweet potato, peeled and diced
- 1 ½ cups celery root, peeled and diced
- 1 cup small green squash, chopped
- 3 carrots, peeled and cut into ½-inch slices
- 1 bay leaf
- ¼ cup fresh parsley, minced
Instructions
- Preheat the oven to 300 degrees F and move a rack to the lowest position. Generously season the chicken with salt and pepper.
- Place 1 Tablespoon of olive oil in a large soup pot over medium-high heat. Brown half of the chicken and transfer to a plate. Repeat with another Tablespoon of olive oil and the other half of the chicken. Once browned transfer the rest of the chicken to a plate.
- Add the remaining Tablespoon of olive oil to the pot over medium high heat. Add the onions and salt. Cook, stirring often, for 5 minutes. Add the garlic and thyme and cook for 3 minutes. Add the coconut flour and brown for 2 minutes.
- Stir in the broth and the wine. Add the sweet potato, celery root, squash, carrots and bay leaf. Add the chicken to the pot and bring to a simmer. Cover and transfer to the preheated oven for an hour. Remove the bay leaf, garnish with fresh parsley and serve warm.
Nutritional Analysis
One serving equals: 249, Fat: 10g, Sodium: 513mg, Carbs: 8g, Fiber: 2g, Sugar: 3g, Protein: 28g
There are endless combinations of flavors and ingredients that you could put into a savory breakfast skillet, so don’t feel that you must follow my suggestions below. Use your favorite breakfast meat, veggies, spices and herbs to create a breakfast skillet that is uniquely suited to your taste.
Courtesy of RealHealthyRecipes.com
Servings: 6
Here’s what you need
- 1 teaspoon coconut oil
- 1 (12.8 oz) package chicken apple sausage, chopped
- 12 eggs
- ½ cup nutritional yeast
- 1 tablespoon garlic, minced
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons chives, minced
- ¾ teaspoon sea salt
- ¼ teaspoon black pepper
- ½ cup roasted red bell pepper, chopped
Instructions
- Preheat the oven to 350 degrees F
- Melt the coconut oil in a 10-inch ovenproof skillet over medium-high heat. Add the sausage and cook, stirring often, until browned. Transfer to a paper towel lined plate. Leave the drippings in the pan.
- Whisk the eggs, nutritional yeast, garlic, parsley, chives, sea salt and black pepper in a large bowl until frothy.
- Pour half of the egg mixture into the skillet. Sprinkle the sausage over the eggs. Cover with the remaining egg mixture. Sprinkle with the red pepper.
- Bake in the preheated oven for 35-40 minutes or until puffed and set. Serve immediately. Enjoy!
Nutritional Analysis
One serving equals: 326 calories, 16g fat, 15g carbohydrate, 2g sugar, 843mg sodium, 4g fiber, and 31g protein
Healthy November Recipes
Wondering what side dish to serve with your speedy dinner? Roasting cauliflower (or broccoli) is a phenomenal veggie side dish that’s quick and tasty. The classic way is to roast with simply olive oil, minced garlic and sea salt. It only takes a few moments of prep work and then roasts in the oven for 20 or so minutes while you pull dinner together. The florets come out crispy and savory, which is a nice change from soft and soggy that we often encounter.
This version below uses taco spices to amp up the flavor and excitement of this classic cauliflower dish. Enjoy!
Courtesy of RealHealthyRecipes.com
Servings: 8
Here’s what you need
- 3 heads cauliflower
- ¼ cup olive oil
- 1 teaspoon sea salt
- 4 teaspoons minced garlic
- 2 teaspoons chili powder
- 1 teaspoon sweet paprika
- ½ teaspoon ground cumin
- ½ teaspoon onion powder
- ¼ teaspoon garlic powder
- 1 teaspoon fajita seasoning
Instructions
- Preheat the oven to 425 degrees F.
- Wash the cauliflower heads and remove the stem and leaves. Cut into florets and then slice the florets into thin, flat pieces.
- Place the florets in a large bowl and toss with the remaining ingredients. Spread over two large rimmed baking sheet and roast in the preheated oven for 25 minutes. Enjoy!
Nutritional Analysis
One serving equals: 86 calories, 6g fat, 6g carbohydrate, 2g sugar, 292mg sodium, 3g fiber, and 3g protein.
Servings: 12
Here’s what you need
- 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
- 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.
- In a large bowl combine all of the remaining ingredients, and top with slices of the BBQ tofu. Enjoy!
Nutritional Analysis
One serving equals: 266 calories, 4g fat, 67mg sodium, 38g carbohydrate, 8g fiber, and 15g protein
Servings: 6
Here’s what you need
- 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
- In a large bowl combine the chopped apples and orange juice. Mix to combine.
- 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!
Nutritional Analysis
One serving equals: 224 calories, 8g fat, 140mg sodium, 15g carbohydrate, 2g fiber, and 23g protein
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!
Courtesy of RealHealthyRecipes.com
Servings: 4
Here’s what you need
- 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
- 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.
- Stir often with a wooden spoon, until it’s toasty brown, about two minutes. Remove crumbs from the pan and save for garnish.
- In the same skillet, add the peeled zucchini noodles. Sauté them until just tender, about one to two minutes. Turn heat to low.
- In a new pan on low heat, combine olive oil, garlic, and red pepper flakes, stirring with a spoon until fragrant, about 20 seconds.
- Transfer the zucchini noodles to garlic and oil mixture. Toss and stir until they’re coated.
- Turn off the heat and add parsley, salt, and black pepper. Sprinkle with almond flour crumbs before serving. Enjoy!
Nutritional Analysis
One serving equals: 165 calories, 12g fat, 72mg sodium, 13g carbohydrate, 5g fiber, and 6g protein
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