Month: May 2019

Chocolate Peanut Butter Protein Balls

Chocolate Peanut Butter Protein Balls

Servings: 12, 1 ball per serving Ingredients: 1 cup Quick Oats 2 tbsp Peanut Butter 1/4 cup Chocolate Protein Mix (I used quest, chocolate milkshake) 2 tbsp Organic honey 60 g Mini Chocolate Chips (1/4 cup) Directions: In a large bowl, combine all ingredients using…

Jalapeno Hummus

Jalapeno Hummus

Servings: 5, about 1/4 cup per servings Ingredients: 1 Can Garbanzo Beans, drained and rinsed 70 g Jalapeno Pepper, chopped (2 medium peppers) 2 Cloves Garlic, chopped 1.5 tbsp Tahini 1.5 tbsp Extra Virgin Olive Oil 3 tbsp Water Directions: Add all ingredients, except water…

Chicken Radish Salad

Chicken Radish Salad

Servings: 1

Ingredients:

  • 5 oz Chicken
  • 50 g Baby Kale Mix (2 cups)
  • 1/4 Tbsp Extra Virgin Olive Oil
  • 25 g Radish, sliced (about 3 radishes)
  • 20 g Fresh Snow Peas, trimmed (1/4 cup)
  • 30 g Cucumber, sliced (about 1/2 cup)
  • 5 g Goat Cheese (about 1 tbsp)
  • 1 tbsp Greek Yogurt Dressing
  • 1 tsp Pepper
  • 1/2 tsp Garlic Powder
  • Dash Red Pepper Flake

Directions:

  1. Heat stove top pan to medium heat, while the pan is heating season the chicken breast on both sides with pepper, garlic, and red pepper. Once the pan is hot, add the extra virgin olive oil to the pan.
  2. Place the chicken immediately in the pan, leave it there on medium heat for 2 minutes, then flip to the other side and cook for an additional 2 minutes.
  3. Both sides should start to become golden brown, but the center will still look uncooked…If not, give each side another minute…your pan wasn’t hot enough. Then turn the heat to low and cover the chicken with a lid. Let it cook for about 5 minutes, then flip and cover again for another 5 minutes on the other side.
  4. After 5 minutes on each side covered, the chicken should be done. But this does depend on the size of the chicken breast…these times are based on a 5 oz breast. It is always best to check the internal temperature of chicken before serving.
  5. While chicken is cooking place kale mix into a large bowl and toss with the yogurt dressing. Then move the dressed kale mix to your serving bowl.
  6. Top kale with cucumber, radish, and snow peas.
  7. Once the chicken is finished, slice into bite size pieces and arrange onto of salad.
  8. Using a fork scrap the goat cheese over top of salad to sprinkle.

Kcals 266g / 35.5g P / 7.1g C / 9.8g F

Salmon & Radish Avocado Toast

Salmon & Radish Avocado Toast

Servings: 1 Ingredients: 1 slice 15 Grain Bread 25 g Smoked Salmon (about 1/4 cup) 50 g Avocado (1/2 an avocado) 10 g Radish, sliced (1 radish) 20 g Cucumber, sliced (3-4 thin slices) 5 g Goat Cheese (about 1 tbsp) 1/4 tsp Black Pepper…

Mussels & Tomato Fettichini

Mussels & Tomato Fettichini

Servings: 4 Ingredients: 950 g Blue Raw Mussels, in Shell (1 bag) 3.5 oz Tomato Sauce (half a small can) 14.5 oz Diced Tomatoes (1 regular size can) 14.5 oz Stewed Tomatoes (1 regular size can) 25 g Shallots, diced (1 medium shallot) 12 g…

Spicy Red Pepper Hummus

Spicy Red Pepper Hummus

Servings: 10 – 1/4 cup

Ingredients:

  • 780 g Garbanzo Beans (2 Cans)
  • 90 g Roasted Sweet Red Pepper, Jarred (approximately 1/2 cup)
  • 32 g Jalapeno (1 pepper)
  • 4 tbsp Extra Virgin Olive Oil

Directions:

  1. Drain and rinse garbanzo beans.
  2. Pour beans into a food processor, add red peppers, and jalapeno.
  3. Pulse while slowly adding olive oil, for about 1 minute.
  4. Scrap sides down as needed.
  5. Add 2-3 tbsp of water to continue to smooth out the consistency.
  6. Serve with your favorite veggies or pita chips.

Kcals 107g / 3.5g P / 10.4g C / 5.7g F

Blackberry Pomegranate Bowl

Blackberry Pomegranate Bowl

Servings: 1 Ingredients: 8 oz Non-Fat Greek Yogurt (1 cup) 40 g Fresh Blueberries (1/3 cup) 30 g Frozen Blackberries (1/4 cup) 30 g Fresh Blackberries (1/4 cup) 15 g Pomegranate Seeds (3 tbsp) 20 g Honey Almond Flax Granola (1/4 cup) Directions: In a…

Steak Tacos

Steak Tacos

Servings: 4 (3 tacos each) Ingredients: 16 oz Angus Beef Top Sirloin Steak 20 g Jalapeno Pepper, sliced (half a pepper) 50 g Red Onion, shaved (half a medium onion) 1 Cup Cilantro, washed and roughly chopped 40g Cotija Cheese, grated 100 g Avocado, sliced…

Blood Orange, Pomegranate, Yogurt Bowl

Blood Orange, Pomegranate, Yogurt Bowl

Servings: 1

Ingredients:

  • 8 oz Non-fat Greek Yogurt
  • 12 g Pomegranate Seeds
  • 30 g Kiwi, peeled and sliced (1/2 Kiwi)
  • 50 g Blood Orange, peeled and separated (1/2 Orange)
  • 15 g Honey Almond Flax Granola

Directions:

  1. In a bowl spread non-fat yogurt
  2. Top with fruit
  3. Sprinkle with granola

Kcals 224g / 26g P / 27.2g C / 1.9g F

Zucchini & Baby Corn Bowl

Zucchini & Baby Corn Bowl

Servings: 1 Ingredients: 100 g Zucchini, spiraled (1 small zucchini) 50 g Sweet Orange Pepper, sliced 40 g Shallots, sliced 125 g Baby Bok Choy 8.2 oz Organic Chicken Bone Broth (1 small container) 130 g Baby Corn (half a can) 1/4 tbsp Extra Virgin…

Frozen Berry Parfait

Frozen Berry Parfait

Servings: 1 Ingredients: 10 oz Non-Fat Greek Yogurt 15 g Frozen Blueberries 15 g Frozen Blueberries 15 g Frozen Blackberries 45 g Honey Almond Flax Granola Directions: Place yogurt in a bowl Arrange frozen berries on top f yogurt Sprinkle with honey almond flax granola…

Asparagus Pesto Chicken Pasta

Asparagus Pesto Chicken Pasta

Servings: 1

Ingredients:

  • 6 oz Organic Chicken Breast
  • 56 g Organic Red Lentil Penne Pasta
  • 75 g Asparagus, cut into thirds
  • 1/2 tbsp Extra Virgin Olive Oil
  • 1/2 tbsp Pesto Alla Genovese, or any other jar based pesto sauce
  • 1/2 tsp Garlic Powder
  • 1/2 tsp Black Pepper
  • 1/4 tsp Cayenne Pepper
  • Dash of Red Pepper Flake
  • Dash of Salt

Directions:

  1. Heat stove top pan to medium heat, while the pan is heating season the chicken breast on both sides. Season with garlic powder, black pepper, and cayenne. Once the pan is hot, add the extra virgin olive oil to the pan.
  2. Place the chicken immediately in the pan, leave it there on medium heat for 2 minutes, then flip to the other side and cook for an additional 2 minutes.
  3. Both sides should start to become golden brown, but the center will still look uncooked…If not, give each side another minute…your pan wasn’t hot enough. Then turn the heat to low and cover the chicken with a lid. Let it cook for about 5-6 minutes, then flip and cover again for another 5-6 minutes on the other side.
  4. After 5-6 minutes on each side covered, the chicken should be done. But this does depend on the size of the chicken breast…these times are based on a 6-6.5 oz breast. It is always best to check the internal temperature of chicken before serving.
  5. While chicken is cooking bring 2-3 cups of water to boil and add the pasta. Season the water with a dash of salt, then allow the pasta to cook at a rolling boil for 8 minutes. Then remove the pasta from the heat, drain and reserve about 1/2 cup of the pasta water.
  6. While the pasta and chicken are cooking, fill a large saute pan with a 1/4 – 1/2 inch water and bring to a boil. Once boiling place the asparagus into the water. Cook boiling for 2-3 minutes just to get the asparagus a little tender, but not wilted. Drain and run asparagus under cold water to stop the cooking.
  7. Remove the chicken from the pan, leaving the juices in the pan. Cut the chicken into bits size pieces then place back in the pan.
  8. Add the pasta, pasta water, and asparagus to the pan with the chicken and toss with the pesto sauce and cook for an additional 2 minutes. Sprinkle the red pepper flake on top and if you have fresh basil, top with a sprig of basil.

Kcals 497g 543g P / 445g C / 12.7g F

Beet & Salmon Protein Bowl

Beet & Salmon Protein Bowl

Servings: 1 Ingredients: 5 oz Salmon 125 g Beets, Cubed 1/4 Cup Couscous .25 tbs Unsalted Butter 1 Cup Spinach & Arugula mixture .5 oz Goat Cheese 1 tsp Lemon Pepper Seasoning 1/2 tsp Garlic Powder Dash of Pepper Spritz of Olive Oil Non Stick…

Simple Egg & Avocado Toast

Simple Egg & Avocado Toast

Servings: 1 Ingredients: 1 Slice 15 Grain Bread, toasted 50 g Heirloom Tomato, sliced (half a small tomato) 35 g Avocado, sliced (1/4 avocado) 1 Large Organic Egg 2 oz Sweet Pea Shoots 1 tsp Sriracha Mayo Directions: Toast the slice of bread. While bead…

Cilantro Lime Shrimp Tacos

Cilantro Lime Shrimp Tacos

Servings: 8 Tacos

Ingredients:

  • 13 oz Jumbo, Uncooked Shrimp (approximately 24 shrimp)
  • 8 White Corn Tortillas, small
  • 30 g Cilantro Lime Dressing
  • 80 g Purple Cabbage
  • 30 g Jalapeno, diced (approximately 1)
  • 8 Cherry Tomatoes, diced
  • 50 g Pickled Red Onion
  • 100 g Avocado, sliced thin (1 medium avocado)
  • 1 tbs Fresh Lime Juice (Juice from 1 lemon)
  • 1 tsp Garlic Powder
  • 1 tsp Dried Cilantro
  • 1 tsp Black Pepper
  • 1 tbs Sriracha Mayo
  • 1/4 cup Fresh Cilantro, diced

Directions:

  1. Peel and devein shrimp. Place the shrimp in a large bowl and season with garlic powder, dried Cilantro, black pepper, lime juice, and cilantro lime dressing. Mix and leave on the counter to marinate for about 15 minutes.
  2. While the shrimp is marinating, dice or slice: jalapenos, cherry tomatoes, purple cabbage, avocado, and cilantro.
  3. Heat 2 large saute pans to medium heat. One for the shrimp and the other to toast the tortillas.
  4. Arrange tortillas in a single layer, in one of the pans. Cook on each side for approximately 1 minute until they start to brown. Repeat until you have toasted all 8 tortillas.
  5. While toasting the tortillas, pour the shrimp and marinade into the other pan. Toss shrimp every 30 seconds until cooked thru, approximately 4 minutes.
  6. Plate the tacos: Start with the tortillas, then drizzle a little bit of the sriracha mayo into the tortilla, top with the shrimp/4 each, then top with cabbage, peppers, tomatoes, onions, avocado, and sprinkle with fresh cilantro.

Kcals 154g / 9.7g P / 14.8g C/ 6.7g F

Frozen Berries

Frozen Berries

Berries have some amazing nutritional benefits and are considered some of the healthiest foods you can consume. Berries are loaded with antioxidants that help to keep free radicals under control. High in vitamin C Been shown to help improve blood sugar They help to fight…