Slow cooker Thai Chicken soup Ingredients
- 2 (14 oz) cans lite coconut milk
- 3 cups chicken broth
- 1/2 cup peanut butter (the all-natural, runny kind no sugar or salt added)
- 1 (4 oz) jar red curry paste (start with 1/4 cup and add more to taste)
- 5 tablespoons low sodium soy sauce
- 2 tablespoons dark brown sugar
- 4 cloves garlic minced or pressed
- 1 teaspoon ground ginger
- 1/2 teaspoon red pepper flakes (optional – start without, and add after cook time for more spice)!
- 1 pound raw boneless, skinless chicken breasts
- 1 yellow onion, diced
- 1 cup diagonally sliced carrots
- 1 red bell pepper, sliced
- 1 (8 oz) package sliced mushrooms
- 1 head broccoli, cut into florets
- Salt to taste if necessary (I needed quite a bit of salt, but it will depend on your soy sauce and chicken broth)
- 3 tablespoons lime juice
- Chopped cilantro garnish
- Chopped peanuts garnish
- Brown rice or noodles for serving
Whisk together coconut milk, broth, peanut butter, curry paste, soy sauce, brown sugar, garlic, ginger, and red pepper flakes in greased crockpot.
Add in chicken breasts, onion, carrots, pepper, mushrooms, and broccoli.
Stir to combine.
Cover and cook on HIGH for 3-4 hours or LOW 6-8 hours.
Remove chicken and cut into chunks.
Stir back into soup.
Stir in lime juice.
Taste and re-season with salt, more curry paste, red pepper flakes, if necessary.
Serve over brown rice or noodles and garnish with cilantro and peanuts
Zucchini, Feta, And Spinach Fritters With Garlic Tzatziki
For The Garlic Tzatziki:
- 1½ cups greek yogurt
- 4 cloves garlic
- 1 small cucumber, peeled and chopped
- 2 teaspoons olive oil
- Juice of ½ lemon
- 2 tablespoons dill
- Kosher salt, to taste
For The Zucchini, Feta, and Spinach Fritters:
- 2 medium zucchini, grated
- 3 handfuls baby spinach, chopped
- 1/2 cup feta cheese, crumbled
- 1/4 cup minced fresh herbs (dil, mint, and oregano are my favorites to use here)
- 3 large eggs, lightly beaten
- 2 scallions, minced
- 2 cloves garlic, minced
- 1/3 cup all purpose flour
- 1/2 teaspoon baking powder
- Salt and black pepper, to taste
- Olive oil, for frying
- In a blender combine all of the tzatziki ingredients. Blend until smooth. Refrigerate until ready to use.
- Place the grated zucchini in a strainer or a bowl. Sprinkle with 1 teaspoon of salt to draw out the liquid and let sit for 10-15 minutes. Then, wring all of the liquid out using your hands and set aside.
- In a large bowl, combine the zucchini, spinach, feta, herbs, eggs, scallions, and garlic. Stir to mix well. Then, sprinkle in the flour and baking powder, a bit at a time, until it all is incorporated and holding together.
- Heat about 1/4 cup olive oil in a skillet over medium heat. Once warmed, drop 3 scoops of batter into the skillet. (Aim for about 3 tablespoons worth of batter, each) After about 30 seconds, flatten them out a by pressing them down gently with a spatula. Pan fry for about 3 minutes, and then flip to fry the other side for an additional 3 minutes, or until golden brown.
- Place the fritters on a paper towel lined plate to absorb excess oil, and serve warm with the Garlic Tzatziki!
Avocado Deviled Eggs
Halve the eggs length-wise and remove the yolks to a bowl.
Arrange the egg white halves on a platter and set aside.
To bowl of yolks, add the avocado and mash with a fork until desired consistency. Stir in onion, garlic salt, salt, and olive oil; stir to combine. Spoon or pipe the mixture into the yolk halves, about 2-3 teaspoons per egg half. Refrigerate until ready to serve, within 2-3 hours.
12 deviled eggs
Macros (per egg):
3.3 g. fat
0.8 g. carbohydrate
0.6 g. fiber
3.3 g. protein
Easy Green Smoothie Bowl
- 12-15 oz kefir (Substitutes: 1/2 milk and 1/2 greek yogurt if you do not have kefir)
- 2 cups frozen mixed greens or spinach
- 1 avocado
- 4 frozen figs or 1/2 cup other frozen fruit
- 1/2 of a large apple
- 1/2 cup coconut water (optional)
- 5-6 ice cubes, optional (not really)
- Toppings: chopped apple, slivered almonds, chia seeds and chopped dates.
Top with chopped apple, slivered almonds, chia seeds and chopped dates (or let’s be honest whatever goodies you have in the house)!Macros:
1 serving is 300 calories
Recipe makes 2 servings.
Healthy Mexican Casserole
4. Add in meat and spices and cook until no longer pink, breaking it up as it cooks.
Serves 8 people
Slow Cooker Chicken Lentil Soup
- 1 pound dried lentils
- 1 pound boneless skinless chicken breasts*
- 1 (15 oz) can diced tomatoes
- 1 yellow onion diced
- 4 cloves garlic minced
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 1/2 teaspoons dried oregano
- 1 1/2 teaspoons chili powder
- 1 1/2 teaspoons smoked paprika
- 2 1/2 teaspoons ground cumin
- 1/2 – 1 teaspoon salt
- Cayenne if desired*
- 7 1/2 cups chicken broth
- Green onions for topping
- Cilantro for topping
- Non fat plain greek yogurt for topping
Grease crockpot with cooking spray.
Place all ingredients into crockpot (except green onions, cilantro, and greek yogurt) and stir to combine.
Cook on HIGH for FOUR hours or LOW for EIGHT hours.
After the soup is done cooking, remove chicken breasts and shred them using two forks.
Place chicken back into soup and stir to combine.
Serve with sliced green onions, chopped cilantro, and greek yogurt!Makes 8 servings.Macros: Fat 2g, Carbs 40g, Protein 28g, Fiber 18g
Salmon & Broccoli
- 2-4 tablespoons soy sauce start with 2 and add more if necessary after tasting
- 1/4 cup freshly squeezed orange juice
- 1/2 tablespoon sesame oil
- 1 tablespoon hoisin sauce
- 1/2 teaspoon garlic powder
- 1/2 teaspoon ground ginger
- 1/4 teaspoon pepper
- 1/4 – 1/2 teaspoon crushed red pepper flakes more or less to taste
- 1/2 pound broccoli florets
- 2 (6 oz) salmon filets
- Sriracha, sesame seeds, more red pepper flakes optional as garnish
Place broccoli into a gallon sized baggie* and place salmon into another. Set aside.
Whisk together soy sauce, orange juice, sesame oil, hoisin sauce, garlic powder, ground ginger, pepper, and red pepper flakes in a small bowl.
Pour half over broccoli and half over salmon.
Seal and marinate in the fridge for 30 minutes – 1 hour.
Preheat oven to 425 degrees F and line a rimmed baking sheet with a silicone baking mat.
Place salmon and veggies in a single layer onto the prepared pan.
Bake for 15 minutes, or until salmon flakes easily with a fork and the broccoli is cooked to your liking.
Serve with more soy sauce and a drizzle of sriracha, if desired.
Grilled Potato Salad With Hickory Smoked Brown Sugar Pork Chops
- Smithfield Hickory Smoked Brown Sugar Dry Seasoned Pork Chops, cooked according to package directions
- 1 pound Petite Medley Gourmet Potatoes gold, red, and purple mini potatoes, cut into 1/2” slices
(I cut each potato into 3rds)
- 2 tablespoons olive oil, divided
- 2 tablespoons apple cider vinegar, divided
- 4-6 slices cooked and crumbled bacon
(I used Smithfield Hometown Original Bacon)
- 1/2 cup crumbled blue cheese
- 1-2 cloves garlic, minced or pressed
- 2-3 tablespoons diced red onion
- 2 tablespoons minced cilantro
- Salt and pepper to taste
Pre-heat oven or grill to 425 degrees F.
Place prepped potatoes into a large bowl and toss with 1 tablespoon olive oil, 1 tablespoon apple cider vinegar, salt, and pepper.
Divide the potatoes evenly between two large sheets of tin foil.
Loosely wrap the tin foil around the potatoes, making sure that it’s sealed completely.
Grill or bake in preheated grill or oven for about 20 minutes, or until the potatoes are tender.
Carefully remove the foil and place the cooked potatoes into another large bowl.
Add in bacon, blue cheese, garlic, red onion, cilantro.
Gently stir to combine.
Taste and re-season with salt and pepper.
Serve warm, room temperature, or cold!
Serves 4Macros:Fat 20g, Protein 9g, carbs 15
Ground Turkey Fried Rice
- 1 teaspoon coconut oil
- 1/2 pound extra lean ground turkey
- 1/2 yellow onion, diced
- 1/2 cup diced carrot
- 2 cloves garlic, minced or pressed
- 1/2 teaspoon ground ginger
- 1/2 teaspoon black pepper
- 2 tablespoons soy sauce
- 2 tablespoons seasoned rice vinegar
- 2 tablespoons hoisin
- 1/2 tablespoon chili garlic sauce, plus more to taste
(I did 2 tablespoons)
- 2 large eggs beaten
- 1/2 cup frozen peas
- 2 cups leftover unseasoned cooked brown rice chilled in the fridge
- 1 teaspoon sesame oil
- Cilantro for garnish, if desired
- Green onions for garnish, if desired
- Sesame seeds for garnish, if desired
- Sriracha for garnish, if desired
Melt coconut oil in a large non stick skillet over medium heat.
Once melted, add in turkey, onion, carrot, garlic, ginger, and black pepper.
Start cooking, breaking up the meat as you go.
After a few minutes, stir in soy sauce, vinegar, hoisin, and chili garlic sauce.
Continue cooking until meat is no longer pink.
Once cooked, push meat and veggies aside.
If the pan seems dry, spray with cooking spray, then and pour in egg.
Scramble, then stir into meat/veggies.
Stir in peas and brown rice and cook until heated through.
Drizzle with sesame oil and serve with garnishes!Serves 4Macros:Fat 5g, Protein 21g, Carbs 33g
Spring is almost here, and that means that people will soon be cruising. While some people view cruising as a never-ending smorgasbord, you can adopt a healthier perspective. One study found that the average cruiser takes in at least 1,000 extra calories each day and depending on the duration of your adventure that daily double could catch up with you before you know it. We know that vacations are times to relax and enjoy but we want you to be ready to create a health plan. Cruise fitness is easier than you think, especially with these tips.
1. Create an Exercise Regimen Before Leaving Home
If you haven’t exercised in years and go all out on the first day of your cruise, then you may spend the rest of the voyage being with sore muscles. Cruises are frequently planned months in advance, which means that you have time to create a personalized exercise regimen before you get on the cruise and while you are on the cruise ship.
There are 3 exercise plans I’ve written below that you can do. So create a plan to make sure that you combat the indulgence with physical activity.
Cruise ships have an amazing array of exercise facilities. From gyms to climbing walls, you’ll have many options. This means you can continue your routine without getting sore.
2. Visit the Gym
In the gym, you’ll find all of the usual suspects like treadmills, ellipticals and weight machines. Most have exercise studios where you can sample then register for group classes. This may be a great time to try something new.
Cruise ships are huge, and with thousands of passengers, some activities fill up quickly. This is especially true of the most popular fitness classes. Accordingly, it’s important that you make a visit to the gym on your embarkation day so you’ll have first choice. You can talk the ship’s personnel about which fitness classes are right for you, and you can probably even sign up on the spot. Don’t miss this opportunity to enjoy an old favorite or to gain insight into a new activity.
3. Choose Healthy Foods
Perhaps the most difficult part of a cruise fitness routine is having to face down the mountains of desserts. Plus, the menu in the main dining room is likely loaded with less healthy choices that may include fried, greasy or fatty foods. However, cruise lines are aware that many of their passengers are making healthier choices when it comes to dining. Look at menus or ask servers about low-fat and heart-healthy options that can help to keep you on track. It also may be helpful to check out some of the alternative on-board restaurants where you might discover even more delicious, healthy cuisine.
People frequently use a cruise as a time to enjoy new wines or discover some top-shelf cocktails. There’s no law that says you can’t indulge, but do so mindfully. Be aware of the calories that you’re drinking, and enjoy an extra-healthy meal to balance out the equation.
4. Find Alternative Ways To Stay Active
Some people don’t enjoy exercising in a gym, but that is why cruising is such a great option. Most ships have so many incredible facilities like basketball courts, tennis courts, virtual driving ranges for golfers, surf pools and climbing walls. There’s normally an outdoor track where passengers can walk or jog at all hours. Alternatively, taking the stairs over the elevator is a great way burn extra calories throughout the day.
Just because you are on vacation does mean you have to be sedentary. Get up and get active!
5. Take an Active Excursion
Instead of choosing an excursion where you sit in a van, select one that will have you cycling, mountain biking, hiking, kayaking or horseback riding. Or, you might simply walk around a port city instead of hiring a taxi. A little extra physical activity can go a long way.
Cruise fitness is really all about finding a balance. Try a high intensity workout in the morning, but make sure that you also leave time for napping in a deck chair. Similarly, keeping most of your meals healthy is an excellent rule of thumb, but indulge occasionally in a delicious dessert or cocktail to make the most of your experience. By striving for balance, you’ll be gaining the best of both worlds.
Here at Abc Fitness we know that our members will go on vacations where they will most likely indulge over their daily recommended calories intake but we prepare them before hand with extra workouts and a dedicated plan of attack for when the cruise comes.
Gaining just one pound in a week will take more than double that to get rid of so create a plan and stand firm in the face of all the food.
Workout 1 – Upper deck outdoor track
Warmup jog 5 minutes
Do 20 walking lunges along side of the track, do one loop around and then find a bench or stable chair and do 20 pushups + 20 tricep dips.
Run 3 minutes at a medium/fast pace.
*Repeat entire circuit 2-3 times.
Ships have LOTS of stairs. Most are 12+ floors high – so you can always get in a mini workout each day by taking the stairs alone! Sometimes it’s actually quicker too! The outdoor areas also have stairs leading from the lido deck and upper decks, etc. I found some stairs near the back of the boat along the jogging track. Here is a quick sample workout I did there:
Warmup walk or jog around the ship for 5 minutes.
15 elevated lunges on each leg (place your back foot behind you on the first or second step)
15 tricep pushups with hands on step (the lower the step – the harder)
Jog (or walk) stairs for 2 minutes
*Repeat entire circuit 2-3 times.
I did this one out by the pool or on one of the upper decks. This was a workout I did sometimes while my kids were napping and it worked out great. I packed an extra resistance band to use to mix in some extras like bicep curls (you can borrow one from the ship’s gym) and then I used a towel to do core on the ground.
Warmup 5 minutes (do fast squats, go walk around the ship, etc)
20 pushups with hands on balcony railing (please be careful not to lean over!)
20 alternating reverse lunges
20 jump squats
20 tricep dips using the deck chair or table (make sure it is stable/sturdy first!) *another option is to do them on the ground (aka crab dips)
60 second plank hold on the ground
*Repeat entire circuit 2-3 times.
***you can always substitute spin bike for jog/running