Recipes

July Healthy Recipes

Sesame Chicken Salad

Warm summer evenings call for light, refreshing dinners like this light Sesame Chicken Salad. Most sesame salads contain crispy noodles, but I’ve taken those out of this recipe, making it lower in carbs to help you towards your fitness goal. Servings: 6
Here’s what you need…

  • 1/4 cup slivered almonds
  • 1 small organic green cabbage
  • 1 cup pea pods, thinly sliced
  • 1 red bell pepper, thinly sliced
  • 2 cup shredded cooked chicken

For the Sesame Dressing:

  • 6 Tablespoons olive oil
  • 4 Tablespoons apple cider vinegar
  • 4 Tablespoons coconut aminos, or low sodium soy sauce
  • 1 packet Stevia
  • 1 teaspoon toasted sesame oil
  • 1 teaspoon sesame seeds
  1. In a small skillet place the slivered almonds over medium-low heat. Stir often until golden brown.
  2. Remove from heat.
  3. Wash the cabbage and cut into long thin strands. Do the same with the pea pods and the red bell peppers – the thinner you slice the better.
  4. Mix the cabbage, bell pepper, pea pods, chicken and almond slivers in a large salad bowl.
  5. Combine the salad dressing ingredients together.
  6. Plate the salads and drizzle with some dressing.

Nutritional Analysis: One serving equals: 202 calories, 10g fat, 89mg sodium, 10g carbohydrate, 3g fiber, and 17g protein

Slow Cooker Pulled Pork Wraps

Slow cooker recipes are a fantastic way to save time and energy while still getting a healthy, fitness-approved meal on the table. This recipe for slow cooker pulled pork wraps takes just a few minutes in the morning, then a few more minutes of prep right before you serve it. No need for carb-filled bread, eat your pulled pork wrapped in lettuce. It tastes awesome and will help you reach your goals faster. Servings: 12 Here’s what you need:

  • 1 teaspoon olive oil
  • 1 (4lb) pork shoulder roast
  • 1/2 cup organic chicken broth
  • 1 cup organic, sugar-free barbeque sauce
  • 1/2 cup apple cider vinegar
  • 1 Tablespoon Dijon or yellow mustard
  • 1 Tablespoon chili powder
  • 1 large organic yellow onion, chopped
  • 3 garlic cloves, minced
  • 2 teaspoons dried thyme
  • 1 green bell pepper
  • 1 organic red bell pepper
  • 1 organic yellow bell pepper
  • 1 large organic yellow onion
  • 1 head organic romaine lettuce
  1. Place the olive oil in the bottom of your slow cooker.
  2. Add the pork roast and pour the chicken broth over it.
  3. In a medium bowl combine the barbeque sauce, vinegar, Dijon, chili powder, onion, garlic and thyme. Pour over the pork.
  4. Cover and cook on high for 5 hours and 30 minutes. Once done, remove the pork from the slow cooker, discard the fat and shred the meat with two forks. Return the shredded meat to the juices in the slow cooker, on warm, until ready to serve.
  5. Thinly slice the bell peppers and remaining onion. Saute in a skillet with a drizzle of olive oil. Once very tender, season with salt and pepper and remove from heat.
  6. Serve the pork on large romaine lettuce leaves and top with the tender peppers and onions. Enjoy!

Nutritional Analysis: One serving equals: 368 calories, 19g fat, 218mg sodium, 8g carbohydrate, 2g fiber, and 28g protein

 

Fluffy Egg White Biscuits

Here’s a great recipe for low carb biscuits. It’s gluten free and uses flax meal and egg whites to create a soft, fluffy texture. When striving towards a fat loss goal it’s important to limit the amount of bread that you eat, due to all the simple carbs. This recipe is a great way to enjoy some bread while still maintaining your clean diet. Servings: 20
Here’s what you need…

  • 2 cups blanched almond flour
  • 2 cups flax meal
  • 1 teaspoon baking soda
  • 2 Tablespoons raw honey, melted
  • 1/2 cup coconut oil, melted
  • 8 egg whites
  1. Preheat the oven to 350 degrees F. Lightly grease a baking sheet.
  2. In a medium bowl combine the almond flour, flax meal and baking soda. Mix well and set aside.
  3. Using an electric mixer, beat the egg whites until stiff peaks form.
  4. Mix the honey and oil into the flax mixture, then quickly fold in the egg whites. Be careful not to over mix the egg whites, so the fluffiness remains.
  5. Use an ice cream scooper to drop mounds of the batter on prepared baking sheet. Bake for 15 minutes, or until the tops are golden brown. Enjoy!

Nutritional Analysis: One serving equals: 186 calories, 14g fat, 64mg sodium, 8g carbohydrate, 4g fiber, and 6g protein

Double Chocolate Mini Brownies

Boxed brownie mixes are filled with refined sugars and grains, so make with this 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! Servings: 24
Here’s what you need:

  • 3.5 oz dark chocolate (72% cocoa or higher)
  • 1/2 cup coconut oil
  • 1/3 cup raw honey
  • 2 eggs
  • 1 Tablespoon vanilla extract
  • 1/4 teaspoon almond extract
  • 3/4 cup blanched almond flour
  • 1/2 tsp salt
  • 1/2 cup mini chocolate chips
  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!

Nutritional Analysis: One serving equals: 125 calories, 8g fat, 48mg sodium, 8g carbohydrate, 1g fiber, and 2g protein

Cinnamon Ground Turkey Lettuce Wraps with Quick Apple Chutney

Dinners like this 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. Servings: 6
Here’s what you need:

  • 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
  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!

Nutritional Analysis: One serving equals: 248 calories, 9g fat, 156mg sodium, 25g carbohydrate, 5g fiber, and 17g protein

 


Healthy June Recipes

Healthy June Recipes

It’s BBQ Season. Here are some awesome options to have during these warm summer months or to take to your next gathering. Enjoy!

Easy Baked Halibut

Easy Bake Halibut

Think that cooking healthy is difficult or time consuming? This recipe will make you think again. Simply combine the flavorful marinade ingredients, brush over the fillets and bake. That’s it! Add a side of veggies and a dark green salad for a delicious fitness approved meal. Servings: 4

Here’s what you need:

  • 4 halibut fillets
  • 1 Tablespoon coconut aminos
  • Juice from one lime
  • 2 garlic cloves, minced
  • 2 teaspoons fresh ginger, minced
  • 1 Tablespoon olive oil
  • 1 teaspoon toasted sesame oil
  • 2 Tablespoons fresh cilantro, chopped
  • 1/4 teaspoon sweet paprika
  1. Preheat the oven to 350 degrees F. Lightly grease a baking pan with olive oil.
  2. Rinse the fillets and pat dry. Place in the prepared pan.
  3. In a small bowl combine the remaining ingredients. Brush over the fillets.
  4. Bake for 15 minutes, then turn the oven to broil for an additional 3 minutes.

Nutritional Analysis: One Serving equals: 201 calories, 7g fat, 250mg sodium, 3g carbohydrate, 1g fiber, and 30g protein

This chicken has awesome flavor and is quick to make on a weeknight. Serve with a leafy green salad and a side of asparagus or broccoli for the perfect flat abs meal. Makes: 4 Servings

 

Sweet and Smokey Chicken

chicken

Here’s what you need…

  • 4 bone-in, skin-on, organic chicken thighs
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon ground cumin
  • 1 Tablespoon olive oil
  • 1/4 teaspoon allspice
  • 1/2 teaspoon onion powder
  • 1 packet Stevia
  • dash of salt and pepper
  1. Preheat oven to 425 degrees F.
  2. Rinse the chicken and pat dry. Place in a large ziplock bag.
  3. In a small bowl combine the remaining ingredients. Add to the ziplock bag and toss until the chicken is fully      coated.
  4. Place the coated chicken thighs on a broiling pan. Bake for 40 minutes.

Nutritional Analysis: One serving equals: 248 calories, 18g fat, 428mg sodium, 1g carbohydrate, 0g fiber, and 18g protein

 

 

Healthy Mini Muffins

Healthy Mini Muffins

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 sugar free mini muffins and stock your fridge with the perfect on-the-go snack. Servings: 24 mini muffins

Here’s what you need:

  • 1/2 cup blanched almond flour
  • 1/2 cup flax meal
  • 1 Tablespoon coconut flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cinnamon
  • 3 eggs
  • half of a ripe banana, mashed
  • 1/3 cup coconut crystals
  • 2 Tablespoons pure maple syrup, grade b
  • 1/4 cup coconut milk, canned, full fat
  • 2 Tablespoons almond butter
  • 1 teaspoon vanilla extract
  • 1 Tablespoon coconut oil, melted
  • 1/2 cup golden raisins
  • 1/2 cup raw pecans, chopped
  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 crystals, 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.
  5. Add the raisins and pecans and mix well.
  6. Divide the batter for 24 mini muffins. Bake for 15-20 minutes, until golden and fully set.
  7. Cool on a wire rack for 10 minutes. Store in an airtight container in the fridge.

Nutritional Analysis: One Serving equals: 88 calories, 6g fat, 65mg sodium, 7g carbohydrate, 1g fiber, and 3g protein

 

Tender Slow Cooker Chicken Breast

Tender Slow Cooker Chicken Breast

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

Makes: 6 Servings

Here’s what you need…

  • 1 Tablespoon olive oil
  • 1 small red onion, chopped
  • 1 small yellow onion, chopped
  • 3 garlic cloves, minced
  • 3 lbs organic, boneless, skinless chicken breasts
  • salt and pepper
  • 12 dried figs, chopped
  • 1 cup butternut squash, chopped
  • 1 cup chicken broth
  • 1 teaspoon dried rosemary
  • 2 Tablespoons fresh tarragon, chopped
  • 2 Tablespoons fresh sage, chopped
  1. In a large skillet place the olive oil over medium heat. Add the onions and garlic and sauté for 5 minutes.
  2. Rinse the chicken and pat dry. Season with salt and pepper. Add to the skillet, browning each side for about 5 minutes.
  3. Transfer the contents of the skillet to your slow cooker and top with the remaining ingredients.
  4. Cook on low for 6 hours.

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

 

 


May Healthy Recipes for you!

May Healthy Recipes for you!

Add these to your recipe books! Quick, easy and healthy meals perfect for the warmer weather we are having

Best Roasted Broccoli and Cauliflower

Best Roasted Broccoli and Cauliflower

Eating plenty of vegetables will help you cleanse. Here’s an awesome recipe for roasted broccoli and cauliflower that is quick to make and tastes great. Serve this with a piece of lean meat for a well-balanced, fitness approved meal. Makes: 4 Servings

 

Here’s what you need…

  • 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
  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.

Nutritional Analysis: 160 calories, 4g fat, 98mg sodium, 8g carbohydrate, 4g fiber, and 4g protein

 

Wild Green Salad with Beets & Asparagus

 

 

Wild Green Salad with Beets & Asparagus

Here’s a delicious salad recipe to serve with your dinner. Tender asparagus, sweet beets and crunchy apples make this salad far from ordinary. The simple recipe below for homemade dressing contains none of the chemicals and preservatives of store bought dressing. Servings: 6

Here’s what you need:

For the Healthy Salad Dressing

  • 1 Tablespoon Dijon mustard, organic
  • 1/4 cup red wine vinegar
  • 1/4 cup olive oil
  • 2 Tablespoons fresh orange juice
  • 1 Tablespoon dried, ground mint
  • 1 packet Stevia

For the Beet & Asparagus Salad

  • 3 beets
  • 1 bunch asparagus
  • 1 apple, chopped
  • 2 celery stalks, chopped
  • 4 cups mixed greens
  1. For the dressing: Combine all the ingredients      in a small bowl and whisk until well combined. Set aside.
  2. Trim the ends from each beet. Place in a small      pot of water and boil for 10-15 minutes. Remove from the water and allow      to cool before peeling and slicing. Set aside.
  3. Trim the ends from the asparagus and cut into      1-inch pieces. Bring a small pot of water to boil and fill a medium bowl      with ice and cold water. Add the asparagus pieces and boil for about 3      minutes, until bright green. Remove from the hot water and throw into the      ice bowl for 20 seconds. Remove from the water and set aside.
  4. Place the mixed greens in a large salad bowl      and top with the beets, asparagus, apple and celery. Drizzle with the      dressing and serve.

Nutritional Analysis: 134 calories, 9g fat, 131mg sodium, 10g carbohydrate, 4g fiber, and 4g protein

Best Chicken Salad Recipe

 

Best Chicken Salad Recipe

Most chicken salad recipes contain loads of mayonnaise or dairy products, but not this one. A simple can of coconut milk makes this salad deliciously creamy while roasted chiles, fresh cilantro, sweet fruit and crunchy pecans really bring the flavor. Serve on large butter lettuce leaves.
Makes: 8 Servings

Here’s what you need…
For the Creamy Coconut Dressing:

  • 1 (14oz) can coconut milk, full fat
  • 1/4 cup fresh cilantro, chopped
  • 1 Tablespoon apple cider vinegar
  • 1 Tablespoon coconut oil, melted
  • 1/8 teaspoon garlic powder
  • lemon zest (all you can get from one small      lemon)
  • 1 teaspoon lemon juice
  • dash salt
  • dash pepper

For the Salad:

  • 1 cup celery, finely chopped
  • 1 cup red grapes, halved
  • 1/2 cup pecans, chopped
  • 1 apple, finely chopped
  • 4oz can mild chopped green chiles
  • 1 lb roasted chicken, chopped
  1. For the Creamy Coconut Dressing: Combine all      of the ingredients in a medium bowl. Whisk well and then set in the fridge      to chill while you prepare the salad.
  2. For the Salad: Combine all of the ingredients      in a large bowl. Add the creamy coconut dressing and mix well. Season with      salt and pepper. Serve with large lettuce leaves and Dijon mustard.

Nutritional Analysis: 286 calories, 20g fat, 80mg sodium, 6g carbohydrate, 2g fiber, and 19g protein

 

Tuna Cakes

Tuna Cakes

Since the drive thru value meal is not an option for you (your standards are way too high for that!), here’s a quick and cost effective meal that delivers both in taste and nutrition. Serve with some plain Greek yogurt mixed with lemon juice and fresh chopped dill. Servings: 8

Here’s what you need:

  • 3 (5oz) cans albacore tuna, in water
  • 2 omega-3 eggs
  • 1 teaspoon lemon juice
  • 2 teaspoons Dijon mustard
  • 2 Tablespoons flax seeds, ground
  • 1 Tablespoon fresh dill, minced; or 1 teaspoon      dried dill
  • dash black pepper
  • 2 Tablespoons olive oil
  1. Drain the tuna and flake into a medium size      bowl. Add the eggs, lemon, Dijon, flax, dill and pepper. Mix well.
  2. In a large skillet place the olive oil over      medium heat. Form the tuna mixture into 8 patties. Flatten each patty onto      the skillet and cook for 3 minutes per side.

Nutritional Analysis: 108 calories, 5g fat, 182mg sodium, .4g carbs, .3g fiber, 15g protein

Tropical Pork Ribs

 

Tropical Pork Ribs

Here’s a slow cooker recipe that cooks while you are away at work, making it convenient and easy to eat a healthy dinner. Serve these pork ribs over a bed of cauliflower rice or fresh spinach. Makes: 6 Servings

Here’s what you need…

 

For the Tropical Spice Rub:

  • 1/4 cup coconut flour
  • 1/2 teaspoon pepper
  • 2 teaspoon dried ground mustard
  • 1 teaspoon allspice
  • 1 teaspoon smoked paprika

For the Tropical Pork Ribs:

  • 1-3 lbs boneless country style ribs
  • 2 Tablespoons coconut oil
  • 1/2 yellow onion, chopped
  • 2 red apples, chopped
  • 1/2 cup fresh pineapple, chopped
  • dash of smoked paprika
  • salt and pepper to taste
  • small butternut squash, peeled, seeded and      cubed
  • 1/2 orange bell pepper, chopped
  • 1/2 red bell pepper, chopped
  • 1/2 cup apple sauce
  1. In a medium bowl combine the Tropical Spice      Rub ingredients.
  2. Rinse and pat dry the pork ribs. Season with      salt and pepper, then coat each side with the Tropical Spice Rub.
  3. In a large skillet, place the coconut oil over      medium-high heat. Place the coated ribs in the skillet, and brown on all      sides.
  4. Place the browned ribs in your slow cooker.
  5. In the skillet, over medium heat, combine the      remaining ingredients. Heat for 5 minutes, mixing until fully      incorporated. Remove from heat and spread evenly over the top of the ribs.
  6. Cover and cook on low for 4-6 hours.

Nutritional Analysis: One serving equals: 359 calories, 12g fat, 405mg sodium, 23g carbohydrate, 4g fiber, and 23g protein


Meatballs, Cake, Orange Chicken and More!

Are you having a hard time trying to think of a healthy appetizer to bring to a party this weekend? Or what to cook for your family dinner? Or do you want a “treat” that is healthy for you, but also tastes great?

In case you missed it this past month- here are 5 recipes we included in our recent Newsletters that a guaranteed to be a hit!

Enjoy!

 

Easy Baked Meatballs

These meatballs are packed with protein and veggies, making it the perfect snack, breakfast, lunch or dinner. Make a quick batch on the weekend, and then enjoy throughout your week. Makes: 24 Meatballs Here’s what you need…

  • 2 lbs ground pork
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground fennel
  • 1/4 teaspoon ground sage
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • dash of pepper
  • 2 teaspoons coconut oil
  • 2 cloves garlic, minced
  • 1 small onion, finely chopped
  • 2 celery stalks, finely chopped
  • 2 carrots, finely chopped
  • 1/4 cup pecans, finely chopped
  • 1/4 cup fresh parsley, finely chopped
  1. Preheat oven to 425 degrees F.
  2. In a medium bowl combine the ground pork with all of the spices. Don’t be afraid to get your hands dirty!
  3. Place a skillet over medium heat and warm the coconut oil. Add the garlic, onion, celery, carrots, pecans and parsley. Cook for about 3 minutes, until soft. Set the mixture aside to cool.
  4. Add the vegetable mixture into the ground pork and combine well. Use your hands to form golf ball sized meatballs.
  5. Place the meatballs in an oven-safe baking dish. Bake for 30 minutes, or until cooked all the way through.

Nutritional Analysis: 77 calories, 4g fat, 76mg sodium, 1g carbohydrate, .5g fiber, and 8g protein

 

Caramel Apple Upside Down Cake

Here’s a slice of cake that won’t mess with your brain chemistry. The wholesome and lightly sweet flavor will satisfy your sweet tooth and power your day with real energy. Servings: 20 Here’s what you need: Caramel Topping:

  • 1/4 cup coconut oil, melted
  • 1/4 cup coconut crystals
  • 1/2 teaspoon ground cinnamon
  • 2 organic apples, thinly sliced and chopped

Apple Cake:

  • 1/3 cup coconut flour
  • 1/3 cup blanched almond flour
  • 1/4 teaspoon salt
  • 1/2 teaspoon baking powder
  • 2 teaspoons ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 5 organic eggs
  • 2 teaspoons vanilla extract
  • 1/4 cup pure maple syrup, grade B
  • 1/4 cup organic, full fat coconut milk
  • 2 Tablespoons coconut oil, melted
  1. Preheat oven to 325 degrees F. Grease an 8×8 pan with coconut oil.
  2. Caramel Topping: In a small bowl combine the melted coconut oil, coconut crystals and cinnamon. Pour into the prepared pan. Evenly sprinkle the chopped apples over the caramel.
  3. In a medium bowl combine the coconut flour, almond flour, salt, baking powder, cinnamon and nutmeg.
  4. In another medium bowl combine the eggs, vanilla, syrup, and coconut milk. Blend well.
  5. Add the wet ingredients to the dry ones, and then slowly mix in the melted coconut oil.
  6. Carefully spread the cake batter over the apples and caramel in the pan.
  7. Bake for 35 minutes. Remove from oven and cool for 15 minutes.
  8. Loosen the edges of the cake with a knife. Invert the cake by placing a plate over the top of the pan and then flipping it over.
  9. Slice, serve and enjoy!

Nutritional Analysis: One serving equals: 105 calories, 7g fat, 44mg sodium, 7g carbohydrate, 1g fiber, and 3g protein

 

Beef and Broccoli Dinner

Here’s a delicious weeknight dinner recipe that’s quick to throw together. With lots of fiber and protein, this is the type of meal that will help make your fitness goals a reality. Servings: 6 Here’s what you need…

  • 2/3 cup coconut aminos or low-sodium soy sauce
  • 1 1/2 Tablespoons fresh ginger, minced
  • 4 garlic cloves, minced
  • 1/2 cup filtered water
  • 1/3 cup pure maple syrup, grade b
  • 3 Tablespoons arrowroot starch
  • 2 Tablespoon Olive oil, divided
  • 1 bunch green onions, chopped
  • 4 cups organic broccoli, cut into small pieces
  • 1.5 lbs grass-fed flank, skirt or minute steak, cut into very thin strips
  1. In a medium bowl combine the coconut aminos, ginger, garlic, water, syrup and arrowroot. Set aside.
  2. Heat 1 tablespoon of the olive oil, on high, in a large skillet or wok. Add the green onions and broccoli, saute for 5 minutes. Remove from skillet.
  3. Heat the remaining 1 tablespoon of olive oil and stir-fry the steak until almost done, about 4 minutes.
  4. Return the veggies to the skillet and add the sauce. Heat until the sauce boils and thickens, about 3 minutes. Serve and enjoy.

Nutritional Analysis: 371 calories, 14g fat, 684mg sodium, 15g carbohydrate, 2g fiber, and 34g protein

 

Crispy Orange Chicken

Who doesn’t love ordering 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. Servings: 6 Here’s what you need:

  • 1/2 cup orange juice concentrate (no sugar added)
  • 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
  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.

Nutritional Analysis: One Serving Equals, 282 calories, 12g fat, 505mg sodium, 12g carbs, 1g fiber, 35g protein

 

Guilt-Free Kale Chip Snack

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. Servings: 5 Here’s what you need

  • 1 bunch kale, washed and torn, stems discarded
  • 1 Tablespoon olive oil
  • dash of salt and pepper
  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.

Nutritional Analysis: 51 calories, 3g fat, 68mg sodium, 5g carbohydrate, 1g fiber, 2g protein