July Healthy Recipes

Published by on August 8, 2013 | Leave a response

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

 

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