Blackberry Chicken

Blackberry Chicken

This recipe makes a wonderfully healthy family meal. Use organic berries and chicken to get the most from your meal nutritionally and flavor-wise. Serve your chicken on a bed of steamed veggies or on a dark leafy green salad. Servings: 4

Here's what you need:

For the Chicken:

• 1.5 pounds organic, skinless, boneless chicken tenders
• 1 cup organic blackberries
• 1/4 cup coconut aminos (or soy sauce)
• 1/4 cup plum vinegar
• 1 Tablespoon olive oil
• 1/8 cup yellow onion, minced
• 4 garlic cloves, minced
• 1 packet Stevia

1. Rinse the chicken tenders and pat dry. Place in a large ziplock bag.
2. Combine the rest of the ingredients in a high speed blender until smooth.
3. *optional* Strain the seeds from marinade (If you don't mind the crunch, then leave the seeds in!)
4. Pour the marinade into the bag of chicken, seal and place in the refrigerator for 4 to 6 hours.
5. Preheat oven to 375 degrees F. Place the marinated chicken in a baking pan and bake for 30 minutes.
6. Remove from oven, drain off excess marinade, then place under high broil for 4 minutes, watching closely. Remove when golden.

For the Blackberry Sauce:

• 1 TBL coconut oil
• 1 cup organic blackberries
• 1 packet Stevia
• 1 Tbl plum vinegar

1. In a skillet over medium low heat, combine all of the ingredients and bring to a simmer.
2. Simmer, stirring often, until the blackberries become bright and the sauce reaches desired consistency.
3. If you wish to thicken the sauce more, add 1/2 teaspoon of arrowroot powder.
4. *optional* Strain the seeds from the sauce (If you don't mind the crunch, then leave the seeds in!)
5. Serve over the cooked chicken.

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www.fitnfreeforlife.com

Roasted Chicken and Veggies Dinner

Roasted Chicken and Veggies Dinner

 

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. 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

Vitamin Water Recipes

I personally love plain water, it's so refreshing to me, besides it being calorie free, it also

· flush’s out all the bad toxins from my body

· cushion my joints

· regulates my body temperature

· carries oxygen and nutrients into all my cells

You need water to keep your metabolism working properly. Rule of thumb is six to eight glasses a day. If we don't keep that amount, our bodies will start to dehydrate. An easy way to think of it is to think of your car's need for oil. If your oil level gets too low, your engine will start to run rough. If you totally deplete your oil supply in your car, your engine will stop running. Same with your body. Therefore it is easy to see why it is very important to drink six to eight glasses of water a day.

 

But for you water haters; try these delicious homemade vitamin water recipes

This is a sure way to up anyone’s water intake and get the vitamins that they need from a natural source, as opposed to a synthetic one.

• Cucumber Water
• 1 quart of water
• 2 Kirby cucumbers, sliced very thin
• 1 lime, cut in ½ and sliced thin (optional)
• Dill or mint sprigs, or borage flowers

 

• Holy Basil and Rose Water
• 1 quart water
• ½ cup Holy Basil (Tulsi) leaves
• ½ cup rose petals
• Splash of organic rose water OR 1 drop of rose oil

 

• Pineapple Water
• 1 quart water
• ¼ pineapple, sliced into very thin triangular wedges
• Spearmint, lemon balm, apple mint or borage or lavender flowers

 

• Melon Water
• 1 quart water
• 2 cups thin triangular wedges of watermelon, honeydew or cantaloupe
• 1 lime, sliced very thin
• Micro, Purple or Thai Basil leaves (optional)

 

• Berry Water
• 1 quart water
• 2 cups raspberries or blackberries
• 1 orange or lime, cut in ½ and sliced thin
• Borage flowers or leaves, sweet mint

 

Preparation:

Place the ingredients in a glass jar or pitcher. Allow the water to sit, refrigerated, for at least 5-6 hours before serving. Drink as is or pour over ice.These waters are at their best within 24 hours, but will hold for about 48 hours. Each recipe makes about 1 quart, or 3-4 servings.

No-Bake Cookies

No-Bake Cookies

One of these delicious chocolate and nut butter cookies will satisfy your sweet tooth without wrecking your diet.

Total Time: 10 min.
Prep Time: 10 min.
Yield: 25 cookies
Ingredients:
• 1 cup natural peanut butter or almond butter
• 1 cup quick cooking oats
• ½ cup honey
• 1 cup Chocolate Shakeology


Preparation:
1. Combine peanut butter, honey, oats and Shakeology in medium bowl. Mix well.
2. Roll 24 balls, each the size of 1 tbsp.
3. Flatten each slightly so takes on the shape of a traditional cookie.

Nutritional Information (per serving):

Calories: 115

Fat: 6g

Saturated Fat: 1g

Cholesterol: 2mg

Sodium: 39mg

Carbohydrate: 15g

Fiber: 1g

Sugar: 7g

Protein: 5g

9 High-Protein Snacks to Keep You Satisfied:

9 High-Protein Snacks to Keep You Satisfied:

Lox and Cucumber
Spread 2 tsp. cream cheese on 4 cucumber slices and top with 2 oz. smoked salmon (lox)
Nutritional Information (per serving): Calories: 105, Protein: 11 g, Fat: 6 g, Carbs: 1 g

Cottage Cheese and Fruit
1/2 cup 1% cottage cheese topped with 3 medium strawberries, sliced
Nutritional Information (per serving): Calories: 93, Protein: 14 g, Fat: 1 g, Carbs: 6 g

Maryland-Style Blue Crab
1 (4-oz.) drained can of lump crabmeat mixed with 1/4 tsp. Old Bay® Seasoning
Nutritional Information (per serving): Calories: 82, Protein: 18 g, Fat: 1 g, Carbs: 0 g

White Tuna Salad
1 (4-oz.) drained can of solid white tuna, packed in water mixed with 1 Tbsp. mayonnaise and 1 Tbsp. capers (optional)
Nutritional Information (per serving) including capers: Calories: 210, Protein: 23 g, Fat: 13 g, Carbs: 0 g

Mocha Chiller
1 scoop (or 1 packet) Chocolate Shakeology blended with 1 cup cold coffee and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 152, Protein: 18 g, Fat: 1 g, Carbs: 17 g

Chocolate Spice
1 scoop (or 1 packet) Chocolate Shakeology blended with 1 cup nonfat milk, 1/2 tsp. cinnamon, 1/4 tsp. nutmeg, and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 239, Protein: 26 g, Fat: 1 g, Carbs: 30 g

Spicy Turkey, Cheese, and Tomato on a Rice Cake
1 multigrain rice cake topped with 1 oz. low sodium, nitrite-free turkey breast, 1 oz. provolone cheese, 1 slice tomato, and 1/4 tsp. hot pepper sauce
Nutritional Information (per serving): Calories: 163, Protein: 13 g, Fat: 8 g, Carbs: 9 g

Jerky
Though high in sodium, jerky does pack a lot of protein. For example, one bag of Trader Joe's® turkey jerky has 60 calories and 11 grams of protein per oz. Make sure you check the nutritionals before enjoying!

Egg White Salad
For a healthy, egg white salad, check out this hard-boiled egg white salad from the Hungry Girl that features lemon, lime juice, and crunchy veggies.
Nutritional Information (per serving): Calories: 90, Protein: 11 g, Fat: 1 g, Carbs: 9 g

5 Super-Quick Breakfasts ideas:

5 Super-Quick Breakfasts ideas:

Berry Healthy Cereal
3/4 cup high-protein, whole-grain cereal (such as Kashi® Go Lean) topped with 1 cup nonfat milk and 1/2 cup berries
Nutritional Information (per serving): Calories: 266, Protein: 13 g, Fat: 3 g, Carbs: 50 g

Cottage Cheese On-the-Go
1 cup 1% cottage cheese served with 1 medium apple, or 1 medium pear, or 1 cup cubed melon, or 1 cup berries
Nutritional Information (per serving): Calories: 257, Protein: 28 g, Fat: 3 g, Carbs: 31 g

Crunchy Greek Yogurt
1 cup nonfat plain Greek yogurt with 3/4 cup high-protein, whole-grain cereal (such as Kashi® Go Lean) mixed in
Nutritional Information (per serving): Calories: 285, Protein: 23 g, Fat: 3 g, Carbs: 45 g

The Hulk Greentealogy
1.5 scoops (or 1-1/2 packets) Greenberry Shakeology® blended with 1 Tbsp. matcha green tea powder, 1 Tbsp. all-natural peanut butter, 1/2 cup nonfat milk, 1 cup water, and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 377, Protein: 32 g, Fat: 9 g, Carbs: 44 g

Yogo Berry
1 scoop (or 1 packet) Greenberry Shakeology blended with 1 cup strawberry halves, 1/2 cup plain nonfat yogurt, 1 Tbsp. raw honey, 1 cup nonfat milk, and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 401, Protein: 32 g, Fat: 1 g, Carbs: 69 g

Breakfast Caprese with Pesto (LES MILLS COMBAT

Breakfast Caprese with Pesto (LES MILLS COMBAT)
This Italian-style breakfast will keep you satisfied with its savory flavors until your first snack of the day.

(Makes 1 serving)

Ingredients:

• 4 large egg whites
• Nonstick cooking spray
• 1 slice medium tomato
• 1 oz. fresh mozzarella cheese (sliced)
• 1/2 tsp. prepared pesto sauce

Preparation:

1. Place egg whites in a medium bowl; whisk to blend.
2. Heat medium nonstick skillet lightly coated with spray over medium-low heat. Add eggs; cook for 1 minute. Do not stir. As eggs set, lift edges, letting uncooked portion flow underneath. Cook for 3 to 4 minutes or until set.
3. Top with tomato, cheese, and pesto. Gently fold in half.

Nutritional Information (per serving):

Calories	Fat	Saturated Fat	Cholesterol	Sodium	Carbs	Fiber	Sugar	Protein
170	7 g	3 g	15 mg	285 mg	2 g	0 g	2 g	21 g

Chicken Scramble (P90X®)

Chicken Scramble (P90X®)
This high-protein breakfast will stay with you and keep you satiated throughout the morning.

(Makes 1 serving)

Ingredients:

• Nonstick cooking spray
• 6 large egg whites
• 3 oz. cooked chicken breast, boneless, skinless, diced
• 3 Tbsp. grated Parmesan cheese (3/4 oz.)
• Fresh basil leaves, chopped (for garnish; optional)

Preparation:

1. Heat medium nonstick skillet lightly coated with spray over medium-low heat. Add egg whites; cook, stirring occasionally, for 4 to 6 minutes or until eggs are almost set.
2. Add chicken and cheese; cook until set.
3. Garnish with basil if desired.

Nutritional Information (per serving):

Calories	Fat	Saturated Fat	Cholesterol	Sodium	Carbs	Fiber	Sugar	Protein
324	9 g	4 g	89 mg	678 mg	2 g	0 g	2 g	55 g

Proatmeal (INSANITY®)

Proatmeal (INSANITY®)
This high-protein oatmeal gets a flavor boost from fresh berries and walnuts. A great way to jump-start your day.

(Makes 1 serving)

Ingredients:

• 1/2 cup water
• 1/4 cup old-fashioned rolled oats
• 1/3 cup fresh or frozen berries
• 1 scoop Beachbody® Whey Protein Powder, Chocolate or Vanilla flavor
• 1 Tbsp. chopped walnuts
• 1/2 cup nonfat milk (or unsweetened almond milk, rice milk, or soy milk)

Preparation:

1. Bring water to boil in medium saucepan over medium heat. Add oats; cook, stirring frequently, for 4 to 5 minutes. Remove from heat.
2. Combine oatmeal, berries, Whey Protein Powder, and walnuts in a medium bowl; mix well.
3. Top with milk.

Nutritional Information (per serving):

Calories	Fat	Saturated Fat	Cholesterol	Sodium	Carbs	Fiber	Sugar	Protein
299	8 g	2 g	37 mg	107 mg	33 g	6 g	14 g	26 g

Egg Sandwich with Canadian Bacon (ChaLEAN Extreme®)

Egg Sandwich with Canadian Bacon (ChaLEAN Extreme®)
Great for breakfast, lunch, or dinner, this sandwich pairs well with a simple green salad.

(Makes 1 serving)

Ingredients:

• 1 large egg
• 1 large egg white
• Nonstick cooking spray
• 3 cups fresh spinach
• 1 slice whole wheat bread, toasted
• 1/2 oz. Canadian bacon, warm
• 2 Tbsp. grated Parmesan cheese

Preparation:

1. Combine egg and egg white in a small bowl; whisk to blend. Set aside.
2. Heat medium nonstick skillet lightly coated with spray over medium heat. Add spinach; cook, stirring frequently, for 2 to 3 minutes or until wilted. Remove from skillet. Set aside.
3. Add eggs to skillet; cook over medium-low heat, stirring frequently, for 2 to 3 minutes or until eggs are set.
4. Top toast with Canadian bacon, spinach, eggs, and cheese.

Nutritional Information (per serving):

Calories	Fat	Saturated Fat	Cholesterol	Sodium	Carbs	Fiber	Sugar	Protein
246	10 g	4 g	206 mg	545 mg	16 g	4 g	2 g	24 g

Goat Cheese, Tomato, and Parsley Scramble (Body Beast®)

Goat Cheese, Tomato, and Parsley Scramble (Body Beast®)
These eggs are seasoned with the slightly tart flavor of goat cheese. The sweet tomatoes offer a delicious balance.

(Makes 1 serving)

Ingredients:

• 2 large eggs
• 1 dash sea salt
• 1 dash ground black pepper
• 1-1/2 tsp. extra-virgin olive oil
• 1 medium tomato, chopped
• 1 Tbsp. finely chopped fresh flat leaf (Italian) parsley (or 1 tsp. dried parsley)
• 1/4 cup crumbled soft goat cheese (1 oz.)

Preparation:

1. Combine eggs, salt, and pepper in a medium bowl; whisk to blend.
2. Heat oil in medium nonstick skillet over medium-low heat. Add egg mixture; cook slowly, stirring frequently, until eggs are almost set.
3. Stir in tomato and parsley. Sprinkle with cheese; cook for 1 minute or until eggs are fully cooked.

Sagi's Variations: You can substitute the same amount of feta cheese for the goat cheese. You can use fresh basil, cilantro, or chives instead of parsley. You can use chopped zucchini, asparagus, or broccoli instead of tomatoes.
Nutritional Information (per serving):

Calories	Fat	Saturated Fat	Cholesterol	Sodium	Carbs	Fiber	Sugar	Protein
303	23g	8 g	385 mg	521 mg	6 g	2 g	4 g	19 g

Low Carb Mini Muffins

Low Carb Mini Muffins

Most baked goods are terrible for your waistline. Products made with refined flour, sugar and unhealthy fats should always be avoided. This recipe for mini muffins uses coconut flour, an alternative to wheat flour that is lower in carbs and free of gluten. Enjoy one for a breakfast on-the-go or as a quick snack. Servings: 24

Here's what you need:

• 6 eggs
• 1/2 cup coconut oil, melted over low heat
• 1 teaspoon vanilla extract
• 1/4 teaspoon almond extract
• 1/4 cup grade B maple syrup
• 1 lemon, zest and juice
• 1/2 cup coconut flour
• 1/2 teaspoon salt
• 1/4 teaspoon baking soda
• 1 cup organic, fresh blueberries
• 1/4 cup sliced almonds

1. Preheat oven to 350 degrees F. Grease a mini muffin pan with coconut oil.
2. In a medium bowl combine the eggs, melted (and cooled) coconut oil, vanilla and almond extract, maple syrup, lemon juice and zest.
3. In a small bowl, whisk the coconut flour to remove lumps, add salt and baking soda.
4. Mix the dry ingredients into the wet ones, then gently fold in the blueberries.
5. Fill each mini muffin tin to the top, then sprinkle with sliced almonds.
6. Bake for 30 minutes, then turn on the broil for 1-2 minutes (watch close!) to lightly brown the tops.
7. Allow to cool before removing from muffin tin. Store in an airtight container in the fridge for up to a week.

Nutritional Analysis: 84 calories, 5g fat, 55mg sodium, 4g carbohydrate, 1g fiber, and 2g protein

One Pot Chicken and Veggie Dinner

One Pot Chicken and Veggie Dinner

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. Servings: 5

Here's what you need:

• 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

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.

Nutritional Analysis: 192 calories, 6g fat, 424mg sodium, 14g carbohydrate, 4g fiber, and 20g protein

Cutting white flour out of your diet completely can seem like an overwhelming task

Cutting white flour out of your diet completely can seem like an overwhelming task. White flour is an ingredient in many commonly eaten foods and is sometimes even found in breads and other products labeled as whole wheat. Having recipes on hand that do not contain white flour will help you to stay on track with this diet and avoid hunger and diet boredom, which could lead to breaking the diet

Replace white flour with a combination of whole grain flours. As a general rule, half of the white flour in any recipe can be replaced with whole wheat flour. The rest of the white flour can be replaced with almond flour, soy flour, ground old-fashioned oats or ground flax seeds. Your local health food store probably carries several white flour replacements. Experimentation is important when learning to bake without using white flour; sometimes the best recipes are discovered by accident. 

Bread

Instead of eating white bread, choose whole wheat instead. Whole wheat bread possesses the germ, the endosperm and the bran, which are all high in nutrients, according to the website Vegetarian Times. Also, whole wheat bread n high fiber, magnesium, chromium and zinc. When deciding what bread to purchase next time you're at the store, look for whole wheat on the label.

 

Fiber

Fiber is an essential part of any healthy diet. Fiber helps keep bowel movements regular and promotes colon health. Also, if you're trying to lose weight, a high-fiber diet helps you feel full and prevents overeating. Fiber can slow the speed of sugar being absorbed by your body, which helps diabetics. Whole wheat flour is a good source of fiber.

 

Food Substitutions

Instead of choosing white pasta which is made with white flour, look for whole-grain pasta. The website Bella Online recommends whole grain al dente pasta, which means it's more firm. This type of pasta absorbs slowly into the bloodstream and is higher in vitamins, minerals and fiber. Also, when making pancakes, try to use whole wheat flour instead of white flour.

Considerations

It might seem difficult at first to make drastic changes to your diet if much of the food you eat contains white flour. The website Natural Diabetes Control explains that certain terms on flour packages can be used to trip you up. For example, a package of flour that says wheat flour is likely white flour by another name. Be wary of what you're buying when you shop. Don't hesitate to look at the nutrition facts label.

Grain-Free Rice

Grain-Free Rice

Just because you're giving your body a break from grains this week doesn't mean your dinner will be rice-less. Fresh, organic cauliflower makes the perfect base for grain-free rice. Serve with a side of lean meat and a fresh garden salad for a low carb, real food meal. Servings: 4

Here's what you need...

• 1 head organic cauliflower
• 1 Tablespoon coconut oil
• Salt and pepper

1. Wash cauliflower, discard the leaves, and chop into small pieces. Grate the pieces with a food processor.
2. In a large skillet heat the coconut oil over medium. Add the shredded cauliflower. Sauté for about 5 minutes, until tender. Season with salt and pepper. Serve as you would traditional rice.

Nutritional Analysis: One serving equals: 66 calories, 3g fat, 87mg sodium, 7g carbohydrate, 4g fiber, and 3g protein 

P90X - Spinach Scramble Level I

P90X - Spinach Scramble Level 1

1/2 cup roma tomatoes diced
1 cup fresh spinach
8 egg whites
3 oz feta cheese
1 tbs frsh basil

Homemade Chicken Soup

Homemade Chicken Soup

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. Servings: 8

Here's what you need...

• 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

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.

Nutritional Analysis: One serving equals: 166 calories, 5g fat, 175mg sodium, 9g carbohydrate, 2g fiber, and 19g protein

Smoked turkey sandwich

Smoked turkey sandwich
Ezekiel bread
Fresh sliced smoked turkey deli meat
Dijon mustard
Mayo
Bibb lettuce
Avocado slices

Toast Ezekiel bread (since its kept frozen) and add all other ingredients to bread and voila!! Quick tasty lunch or dinner if served with homemade soup or salad!

Provided by Alissa Jackson

Turkey, Mint and Spinach Salad

Turkey, Mint and Spinach Salad

Here's what you need:

• 1 cups shredded roasted turkey
• 1/2 apple, chopped
• 1 celery stalks, chopped
• 1/4 cup fresh mint leaves, finely chopped
• 1/2 red grapes, halved
• 2 cups baby spinach

Dressing

• 1/4 cup olive oil
• 1/4 cup fresh squeezed orange juice
• 1 Tablespoon orange zest
• Stevia to taste
• 1 Tablespoon Dijon mustard
• salt and pepper

Provided By Christine Kozachuk

Grandma's Veggie Medley

My favorite meal is Grandma's Veggie Medley

I’m not good at measuring I just throw everything in a pot.

1 bag of slaw mix
2 potatoes
1 onion
½ bags of mixed veggies
Grilled Chicken
1 can low sodium veggie or chickenbroth
dash salt/pepper

Cook unitl until tender. YUMMY!

If you like spicy food adds crushed red peppers.

Provided by Christine Kozachuk

Spaghetti Aglio olio Piccante con il Brocolli

Spaghetti Aglio olio Piccante con il Brocolli

2 cup whole wheat spaghetti noodles
2 1/2 tbsp extra Virgin olive oil
2 tbsp garlic chili sauce
1 cup broccoli
(Add 1/2 cup shrimp if you want)

Cut broccoli in small pieces and boil in slightly salted water till soft. Boilwhole wheat noodles till soft. Mix pasta, broccoli, chili garlic sauce andolive oil in bowl and EAT! ( Shrimp added as desired) Add Parmesan for toppingif desired.

Provided by Alissa Jackson

Salad in a jar!

Love this Idea. Salad in a jar! Will stay fresh for days! No more excuses for an unhealthy lunch.

Provided By Christine Kozachuk

Black Bean Pico de Gallo with Avocado & Diced Chicken

Our favorite family meal is "Black Bean Pico de Gallo with Avocado & Diced Chicken"...

- Black Beans (Rinsed)
- Diced Cooked Chicken Breast
- Diced White Onion
... - Diced Tomatoes
- Diced Avocado
- Chopped Cilantro (Fresh)

We put it all in separate bowls so each person can add as much of each ingredient as they want. You can put an olive oil/vinegar/lemon juice/herbs dressing on it if you want too!

Provided by Holly Blochowitz

One Pot Chicken and Veggie Dinner

One Pot Chicken and Veggie Dinner

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. Servings: 5

Here's what you need:
... •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

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.

Nutritional Analysis: 192 calories, 6g fat, 424mg sodium, 14g carbohydrate, 4g fiber, and 20g proteinSee More

 

Provided by Christine Kozachuk