Recipes

Zucchini Cakes

It’s zucchini season and I’ve got a fantastic, healthy recipe for zucchini cakes that I know you’ll love. Serve these guilt-free cakes with a side of lean protein for a well balanced, fitness meal.

Servings: 8

Here’s what you need:

  • 1 tsp olive oil
  • 1 small yellow onion, grated
  • 1 garlic clove
  • 2 cups grated Zucchini
  • ½ tsp salt
  • 2 eggs
  • ¼ cup coconut flour
  • 2 Tablespoons flax meal
  • ½ tsp baking powder
  • Non-Fat Plain Greek Yogurt
  • Sweet Paprika
  1. Heat half of the olive oil in a large skillet. Sauté the onion and garlic for 2 minutes, then set aside.
  2. Place grated zucchini in a colander, sprinkle with the salt and allow to sit in the sink for 10 minutes.
  3. Use a clean paper towel to squeeze excess water from the zucchini.
  4. In a medium sized bowl whisk the eggs. Add the coconut flour, flax and baking powder. Add the onions and zucchini.
  5. Place the remaining olive oil in a large skillet over medium heat. Drop the dough in heaping Tablespoons, press down with a fork. Cook each side for 3 minutes or until golden. Enjoy!

Nutritional Analysis: One serving equals 51 calories, 2.7g fat, 188mg sodium, 4g carbohydrate, 2g fiber, and 3g protein

Low Carb Spaghetti and Meatballs

So you ditched that package of high-carb noodles from your pantry, now learn to love nature’s healthy noodles: spaghetti squash. If you haven’t yet tried spaghetti squash then you’re in for a real treat. A pile of tender spaghetti squash strands piled high with protein and veggie meatballs makes the perfect fitness meal.

Servings: 12

Here’s what you need…

  • 2 pounds lean, organic, grass-fed ground beef
  • 1 pound lean, sweet turkey sausage
  • 4 celery stalks, diced
  • 1 yellow onion, diced
  • 3 carrots, diced
  • 3 omega-3, eggs
  • 1/2 cup almond meal
  • 2 Tablespoons dried oregano
  • 1 teaspoon garlic powder
  • dash of salt and pepper
  • Optional: handful of olives

Sauce

  • 14.5 oz can diced tomatoes
  • 1 can tomato paste
  • splash of white wine
  • 2 cups fresh basil, chopped
  • 6 garlic cloves, chopped
  • dash of salt and pepper

Noodles

    1 spaghetti squash
  1. Preheat oven to 375 degrees F. Wash spaghetti squash and poke all over with a knife. Place directly on the middle oven rack and bake for 1 hour. Remove from oven and allow to cool. Once cooled, slice in half and remove the seeds. Scoop the spaghetti squash strands out with a large spoon, set aside in a bowl.
  2. Throw all of the meatball ingredients into a large bowl and mix with your hands. Form into large, golf ball sized meatballs.
  3. Combine all of the sauce ingredients into a medium bowl and mix well.
  4. Cook with Crockpot: Place the meatballs in your slow cooker. Cover with the sauce and cook on low for 6-8 hours. OR Cook with stovetop: Place meatballs in a large pot. Cover with sauce and cook, covered, over low heat for 2-3 hours.
  5. Place a scoop of spaghetti squash noodles on each plate, top with meatballs and some sauce and then throw on a few olives.

Nutritional Analysis: One serving equals:  266 calories, 12g fat, 426mg sodium, 14g carbohydrate, 4g fiber, and 26g protein

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Strawberry MicroGreen Salad

Microgreens are tiny leafed vegetables that are harvested when less than two inches tall. They have remarkably intense flavor and high levels of vitamins and minerals. Pair this salad with a piece of lean meat for an excellent, light meal.

Servings: 4

Here’s what you need…

  • 3 cups organic microgreens
  • 1 cup sliced strawberry
  • strawberry dressing (6 strawberries, 1 Tablespoon balsamic vinegar, 1 teaspoon honey, 1 teaspoon olive oil, dash of salt and pepper — blended)
  • 1/4 cup chopped walnuts
  1. Toss the microgreens with strawberries and dressing. Sprinkle with walnuts.

Nutritional Analysis: One serving equals: 124 calories, 6g fat, 8g carbohydrate, 3g fiber, and 2g protein.

Fitness Oatmeal

This oatmeal is packing a powerful ingredient – protein. Mix a scoop of your favorite protein powder into your oatmeal to transform it into a quick and healthy breakfast.

Servings: 1

Here’s what you need…
½cup whole grain oats
1 cup water
dash of sea salt
1 scoop high quality protein
1 tablespoon chopped macadamia nuts
1 tablespoon golden raisins
Mix the oats, water and salt together in a microwave safe bowl. Microwave on high for 2 to 4 minutes.
Stir in protein, top with nuts and raisins.
Nutritional Analysis: One serving equals: 325 calories, 7g fat, 41g carbohydrate, 10g fiber, and 26g protein.

Slow Cooker Chicken Tacos

Here’s a simple, delicious dinner that your whole family will love. Simply throw the chicken ingredients into the slow cooker in the morning, and come home to a healthy, flavorful meal.

Servings: 8

Here’s what you need:

  • 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
  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.
  3. Enjoy!

Nutritional Analysis: One serving equals: 202 calories, 6g fat, 589mg sodium, 14g carbohydrate, 5g fiber, and 20g protein.

Roasted Red Pepper Soup

Here’s a simple soup recipe using only fresh ingredients. Soup that’s made fresh is so much more nutritious and delicious than soup from a can. Seek out organic produce for the highest nutrition and the purest flavor.

Servings: 4

Here’s what you need:

  • 5 red bell peppers, roasted, peeled and seeded
  • 4 cups of chicken broth
  • 1 can of coconut milk
  • 2 teaspoons of lemon juice
  • 1 teaspoon of sea salt
  • dash of black pepper
  • 1 teaspoon of smoked paprika
  • 1 Tablespoon of nutritional yeast
  1. Roast the bell peppers on a grill pan. Let them get really blackened. Place in a closed paper bag for 15 minutes. Peel off the skin, remove the seeds and stem.
  2. Transfer the roasted peppers and the remaining ingredients in a high speed blender or food processor. Blend until smooth then heat on the stove. It’s really delicious chilled, too. Garnish with a Tablespoon of coconut milk and chopped parsley. Enjoy!

Nutritional Analysis: One serving equals: 227 calories, 18g fat, 512mg sodium, 11g carbohydrate, 3g fiber, and 6g protein

Fennel, Celery and Green Apple Slaw

Here’s a light and refreshing salad that’s filled with healthy fiber. Fresh tarragon, fennel and lemon juice lend vibrant flavors, eliminating the need for fattening, store bought salad dressing. Serve alongside a portion of lean protein for the perfect, fitness approved meal.

Servings: 2

Here’s what you need:

  • 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
  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!

Nutritional Analysis: One serving equals: 219 calories, 14g fat, 192mg sodium, 23g carbohydrate, 7g fiber, and 3g protein

7 Family Friendly Weeknight Dinner Recipes

A client recently asked me to share my best tip for losing a lot of weight quickly, not something we would ever condone. Of course, she didn’t like this answer. She exercises regularly but wanted another way to accelerate her results. So, here’s how I responded…

Stop eating unhealthy, high calorie dinners.

This is a tough one for most of you. Life, work and family are hectic and time consuming, so the concept of eating a healthy, simply prepared dinner seems completely out of reach.

The truth is that we overcomplicate the idea of a healthy dinner. I suspect this is because we are so used to eating out at restaurants where entrees are accompanied by sides, sauces and garnishes.

Here are 7 truly healthy dinners that are quick and simple to make…

1) Roasted Broccoli & Poached Eggs: Toss chopped broccoli with a little olive oil, sea salt and minced garlic and roast on a baking sheet at 425F for 25 minutes. Drizzle with lemon juice and serve with poached eggs.

2) Slow Cooker Beef Short Ribs & Sautéed Kale:Brown 8 beef short ribs in a skillet with coconut oil. Place in a slow cooker with ½ cup liquid aminos (healthier soy sauce), 1/3 cup coconut palm sugar, ¼ cup apple cider vinegar, 1 Tablespoon crushed garlic, 1 Tablespoon crushed ginger and ½ teaspoon ground red pepper. Cover and cook on high for 6 hours. Serve with sautéed kale.

3) Super Greens Salad & Roasted Chicken: Combine a mixture of super greens in a large bowl: baby spinach, beet leaves, arugula and kale. Top with sliced, grilled chicken and drizzle with balsamic vinegar glaze.

4) Baked Catfish & Shredded Cabbage: Grease a casserole dish with olive oil and scatter 1 cup of chopped cilantro over the bottom of the dish. Wash and pat dry 4 catfish fillets. Rub the fillets with curry powder, sea salt and sweet paprika. Lay the fillets evenly in the dish, over the cilantro. Drizzle the fillets with lemon juice and sprinkle with chopped garlic. Bake for 30 minutes at 350F. Serve with shredded cabbage.

5) Stir Fried Chicken & Veggies on Cauliflower Rice:Sauté chicken breast, sliced onions and sliced bell peppers in a skillet with olive oil. Season with sea salt, black pepper and fajita seasoning. Set aside. Cut a head of cauliflower into small pieces and run through a food processor with the shredding attachment. Sauté the shredded cauliflower for 5 minutes in a skillet with a teaspoon of olive oil. Serve the chicken and veggies on top of the cauliflower rice with a side of soy sauce.

6) Smoked Salmon Omelet & Sliced Tomatoes: Whisk together 3 eggs with a sprinkle of sea salt and black pepper. Cook in a heated skillet with a teaspoon of olive oil. Line the egg with smoked salmon and a sprinkle of shredded cheese. Fold the egg over the salmon and cheese, and serve with sliced tomatoes.

7) One Pot Chicken & Veggies: In a large skillet, brown a pound of chicken tenders in olive oil. Season with sea salt, black pepper, dried basil, crushed rosemary, sweet paprika, dried thyme, dried parsley and cumin. Add 4 cups of chopped veggies (zucchini, onion, tomatoes) and 4 cloves of chopped garlic. Cover and simmer for 20 minutes, until tender and fully cooked.

You see, healthy dinners in one, simple paragraph! Don’t get too hung up on the exact measurements of ingredients and instead focus on combining a handful of quality ingredients together in a delicious way. There’s no such thing as a dinner that’s too simple when nutritious, wholesome ingredients are used.

Don’t forget that a consistent, challenging exercise program is the key to getting and staying in tip top shape. If you’ve been dragging your feet about joining one of our programs then today is the day! We’ve got group classes, small group training, and personal training. Call or email and let’s get started!

Taco Egg Muffins

Egg muffins are a wonderful, protein-packed, on-the-go meal that are easy to make on the weekend for quick meals all week long. This version of egg muffins takes all of the delicious flavors of taco night and packs it into a guilt-free, low carb meal. Reach for one of these Taco Egg Muffins instead of a high carbohydrate snack on family dinner night

Servings: 6

Here’s what you need:

  • ½ lb ground beef
  • ½ teaspoon chili powder
  • ¼ teaspoon sweet paprika
  • ¼ teaspoon cumin
  • ¼ teaspoon onion powder
  • Pinch of garlic powder
  • Dash of sea salt
  • 6 organic, free range eggs
  • 2 green onions, finely chopped
  • Handful of sliced olives
  • 1 tomato, chopped
  1. Preheat oven to 350 degrees F. Line 12 muffin tins with paper liners or grease with coconut oil.
  2. In a skillet brown the beef over medium heat. Add in the chili powder, paprika, cumin, onion powder, garlic powder and sea salt. Remove from heat and drain.
  3. In a bowl, mix up the eggs, add the browned, seasoned beef, chopped green onions, sliced olives and chopped tomato. Fill 6 muffin tins.
  4. Bake for 20-22 minutes, or until the egg is fully set. Enjoy!

Nutritional Analysis: One serving equals: 184 calories, 13g fat, 225mg sodium, 10g carbs, 5g fiber, and 9g protein

Slow Cooker Chicken Breast with Figs and Squash

A slow cooker is a wonderful tool to prepare meals of protein and vegetables with very little labor. Most slow cooker recipes simply require that you chop and gather all of the ingredients into the slow cooker in the morning, and then the food cooks all day while you are away. The chicken and squash in this recipe turn out deliciously moist and flavorful.

Servings: 6

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
  • i2 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 carbs, 2g fiber, and 48g protein

 

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