Recipes

Tropical Chopped Chicken Salad

When you lift weights it’s important to get a healthy intake of protein at each meal. Combining chicken and vegetables, like in this tropical salad, is one of the healthiest ways that you can eat. Your fitness results will flourish when meals like this become a regular part of your life. Servings: 5

Here’s what you need:

  • 4 skinless chicken breast, organic and vegetarian fed
  • Bolthouse Farms Tropical Mango Olive Oil Vinaigrette
  • 1 head cabbage, chopped
  • 1 red bell pepper, chopped
  • 1 mango, chopped
  • 1/2 cup pineapple, chopped
  • 1 bunch cilantro, chopped
  • 1/3 cup green onions, chopped
  1. Rinse the chicken breasts and place in a large ziplock bag. Pour in enough of the Mango Vinaigrette to fully cover the chicken. Place in the fridge for at least 4 hours.
  2. Preheat oven to 350 degrees F and grease a pan with coconut oil.
  3. Bake the marinated chicken breasts for 30 minutes until cooked through, then turn on the broiler for 3-5 minutes until deeply golden. Chop and set aside.
  4. In a large bowl combine all of the remaining ingredients along with the chopped chicken. Drizzle a little of the mango vinaigrette and mix well.

Nutritional Analysis: One serving equals: 240 calories, 3g fat, 285mg sodium, 23g carbohydrate, 6g fiber, and 29g protein

Tuna Boats

If you’ve ever said that healthy eating takes too much time and effort, then this recipe is for you. A few minutes are all that you need to pull this simple, delicious, protein-packed meal together. Enjoy it whenever you’re in a hurry for a nutritious meal. Servings: 6

Here’s what you need:

  • 2 cans of wild caught albacore tuna, packed in water
  • 2 celery stalks, finely chopped
  • half of green apple, finely chopped
  • 1/2 cup red grapes, halved
  • 1/4 cup plain Greek yogurt
  • 1 teaspoon dried dill weed, and more for garnish
  • 3 Avocados, pitted and halved
  1. Drain tuna, then flake into a medium bowl.
  2. Add the remaining ingredients, except avocado, and mix until well combined.
  3. Serve by placing a scoop of tuna into each avocado half. Sprinkle with dill weed.

Nutritional Analysis: One serving equals: 268 calories, 22g fat, 147mg sodium, 13g carbohydrate, 8g fiber, and 12g protein

Simple Turkey Loaf

Here’s a simple dinner recipe that is filled with muscle-building protein and fantastic flavor. Serve with a side of cauliflower rice, or a nice big green salad, to increase the fiber content. Leftovers taste even better the next day, so feel free to pack it for a healthy lunch!

Servings: 12

Here’s what you need:

  • 2 teaspoons olive oil
  • 2 garlic cloves, minced
  • 1 yellow onion, chopped
  • 1 red bell pepper, chopped
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 teaspoon dried thyme
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1 Tablespoon tomato paste
  • 2 omega-3 rich eggs
  • 2.5 pounds organic, ground turkey
  • 1 cup ketchup
  1. Preheat the oven to 325 degrees F. Lightly grease a small casserole pan with olive oil.
  2. Place a skillet over medium heat, add the olive oil, garlic, onions and peppers. Sauté until soft, about 10 minutes. Remove from heat and allow to cool slightly.
  3. Add the spices, tomato paste, eggs and turkey. Mix well then transfer to the prepared pan, shaping into a loaf.
  4. Pour the ketchup evenly over the top of your loaf. Bake for 90 minutes, and until no longer pink in the center.

Nutritional Analysis: One serving equals: 146 calories, 2g fat, 322mg sodium, 5g carbohydrate, .5g fiber, and 25g protein

Fire-Roasted Chile Omelet

Here’s a recipe to spice up your breakfast. Egg whites, fire-roasted green Chile and diced tomatoes create a tasty omelet that is bursting with flavor and packed with protein. Serve with a side of salsa and sliced avocado. Servings: 2

Here’s what you need…

  • 1 teaspoon olive oil
  • 3 small tomatoes, finely chopped
  • 2 (4oz) cans of fire-roasted, diced green chiles
  • 12 egg whites
  • 2 Tablespoons water
  • Non-stick cooking spray
  1. In a skillet, heat the oil over medium heat. Add the tomatoes and chiles and cook until soft, about 3 minutes. Season with pepper and salt and set aside.
  2. In a medium bowl whisk the egg whites and water. Lightly coat a medium non-stick skillet with non-stick cooking spray and place over medium heat. Add 1/4 of the eggs and swirl to evenly coat the bottom of that pan. Cook until the eggs have set, about 2 minutes.
  3. Use a rubber scraper to lift the eggs up and let the runny uncooked egg flow underneath. Spoon 1/4 of the Chile mixture onto half of the omelet, fold over, and slide onto a serving plate. Repeat with remaining egg whites and Chile mixture.

Nutritional Analysis: One serving equals: 163 calories, 5g fat, 6g carbohydrate, 2g fiber, and 26g 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

Curried Chicken and Veggies

This chicken and veggie dish is light and delicious. Yogurt and curry flavors blend for an enjoyable new chicken experience. Enjoy it as a tasty lunch or a protein packed dinner.Servings: 2
Here’s what you need…

  • 5 oz boneless raw chicken breast, diced
  • 1/4 cup chicken broth
  • 4 teaspoons cornstarch
  • 5 cups raw mushrooms, sliced
  • 4 teaspoons olive oil
  • 2 cups red bell pepper, chopped
  • 2 cups China peas
  • 1 cup plain lowfat yogurt
  • 2 teaspoons curry powder
  1. Put 2 teaspoons olive oil and the diced chicken in a non-stick pan. Cook chicken until browned, then add chicken broth, yogurt, curry powder and cornstarch, stir constantly. Heat until thick sauce forms, then simmer for 5 minutes.
  2. While chicken is cooking put 2 teaspoons olive oil, mushrooms, bell peppers, and china peas in another non-stick pan. Cook until the vegetables are tender.
  3. Place an equal amount of vegetable on 2 plates and top with equal amounts of chicken.

Nutritional Analysis: One serving equals: 373 calories, 13g fat, 35g carbohydrate, 7g fiber, and 32g protein.

Awesome Spinach Salad

This spinach salad tastes amazing! Spinach is an extremely nutrient-dense food, so you’ll be fueling up on important vitamins and minerals as well as healthy fiber. The recipe calls for raspberry vinegar, which is a flavorful and refreshing alternative to traditional, oily dressing. The fruit and nuts add flavor, fiber and healthy fat.

Servings: 8

Here’s what you need:

  • 8 cups cleaned spinach leaves
  • 3 oranges, peeled, sliced and quartered
  • 2 cucumbers, peeled sliced and quartered
  • 1/8 cup macadamia nuts, coarsely chopped
  • 1/8 cup sunflower seeds
  • 2 Tablespoons poppy seeds
  • 1 cup strawberries, sliced or whole raspberries
  • 1/2 cup white balsamic raspberry blush vinegar
  1. Combined the spinach, oranges, cucumbers, macadamia nuts, sunflower seeds, poppy seeds and strawberries in a bowl.
  2. Add the vinegar and toss well.

Nutritional Analysis: One serving equals: 99 calories, 3g fat, 14g carbohydrate, 2.6g fiber, and 3.5g protein.

Cranberry Quinoa Mini Muffins

Here is a muffin that is truly packed with fiber. Whole wheat flour and wholesome cooked quinoa combine with almonds and cranberries for a moist and delicious treat. Cooked quinoa can be used in place of some of the flour in almost any recipe to increase protein and fiber. Servings: 36

 

Here’s what you need:

  • 1 cup unsweetened rice milk
  • 1 Tablespoon ground flaxseeds
  • 1/4 cup safflower oil
  • 1/3 cup pure maple syrup
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon almond extract
  • zest from 1 small lemon
  • 1 cup whole wheat flour
  • 1/2 cup ground almonds
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon freshly ground sea salt
  • 1/2 teaspoon freshly ground cinnamon
  • 1/2 teaspoon ground cardamom
  • 1 1/4 cups cooked quinoa
  • 1/3 cup finely chopped dried cranberries
  • 1/4 cup organic turbinado raw cane sugar
  1. Preheat oven to 370 degrees F. Place 12 muffins liners in muffin pan and set aside.
  2. In a medium sized bowl combine the rice milk, flaxseed, oil, maple syrup, vanilla, almond and lemon zest.
  3. In a separate bowl combine the flour, ground almond, baking powder, salt, cinnamon and cardamom. Mix the dry ingredients with the wet ones and fold in the cooked quinoa and chopped cranberries.
  4. Use an ice cream scooper to fill each muffin liner 3/4 full. Sprinkle the turbinado raw cane sugar on top of each muffin. Bake for 30 minutes or until golden.

Nutritional Analysis: One serving equals: 55 calories, 2.5g fat, 8g carbohydrate, 1g fiber, and 1g protein.

Roasted Chicken and Veggies

 

Roasting a whole chicken with veggies is a wonderful meal and is much simpler to prepare than you might think. Make this recipe on the weekend and then enjoy nutritious leftovers throughout your week. Just be wary of the skin and the darker meat! Servings: 5

Here’s what you need…

  • 3 bulbs garlic
  • 1/4 cup olive oil
  • salt and pepper
  • 4 Tablespoons coconut oil, gently melted
  • 1 Tablespoon each minced, fresh rosemary, oregano, tarragon
  • 1 teaspoon minced garlic
  • zest and juice from one lemon
  • 4 large organic carrots, cut into 1 inch pieces
  • 3 organic zucchini, cut into 1 inch half-moons
  • 1 cup pearl onions, ends trimmed
  • 1 cup Brussels sprouts, halved
  • 1 hormone-free, organic chicken
  • 2 cups chicken broth
  • 1 Tablespoon coconut flour
  1. Preheat the oven to 400 degrees F.
  2. Cut off the tips of each section of the garlic bulbs. Place the blubs in a small glass pan. Brush the tops with the olive oil and sprinkle with salt and pepper. Cover the pan with aluminum foil and set aside.
  3. In a small bowl combine the melted coconut oil, fresh herbs, minced garlic, lemon zest and lemon juice. Set 1/3 of the mixture aside for the veggies.
  4. In a large bowl combine the carrots, zucchini, pearl onions and Brussels sprouts with 1/3 of the herb mixture. Season with salt and pepper. Set aside.
  5. Rinse your chicken and pat dry. Carefully slide your hand between the skin and the breast and liberally rub some of the herb mixture. Rub the rest of the herb mixture over the top of the chicken. Season the chicken with salt and pepper and tie the legs together with kitchen string. Place the chicken on a large roasting pan, and surround it with the veggies.
  6. Roast the chicken and veggies for 30 minutes. Reduce the oven temperature to 350 degrees F, pour 1/2 cup of chicken broth over the chicken and veggies, and place the garlic pan in the oven off to the side.
  7. For the next 90 minutes, pour 1/2 cup of broth over the chicken and veggies every 30 minutes as it cooks at 350 degrees F.
  8. To see if the chicken is done, poke the tip of a sharp knife between the leg and body and see that the juices run clear. Transfer the chicken and veggies to a large platter. Add a couple of the roasted garlic bulbs to the chicken platter, reserving one for the gravy.
  9. To make gravy: Pour all of the roasting pan juices into a skillet and bring to a simmer. Remove the garlic cloves from one of the roasted blubs and smash with a fork. Add garlic to skillet. Mix in the tablespoon of coconut flour, and whisk the gravy as it simmers. Cook for 10 minutes, or until desired thickness. Season with salt and pepper.

Nutritional Analysis: 251 calories, 14g fat, 113mg sodium, 19g carbohydrate, 7g fiber, and 17g protein

 

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