Honey Glazed Pork chops
Here’s what you’ll need:
6 boneless pork chops get the leanest you can find
1/2 cup honey
1/4 cup cider vinegar
1/4 tsp. ground ginger
1 clove garlic, minced
2 Tbs. low sodium soy sauce
dash black pepper
Put all the ingredients, except the pork chops in a blender and mix well. Put the chops in a ziplock freezer bag and pour the marinade over them. Label the bag and freeze.
Thaw completely in the fridge. Bake at 350 degrees for 1 hour and 15 minutes. Or grill. Or pop them in the slow cooker, cooking 5-6 hours on low.
Avocado Dressing to replace Ranch Dressing
Avocado dressing 1 large avocado 1 Tablespoon 2 teaspoons fresh lemon juice 1/2 cup greek yogurt 1 teaspoon hot sauce 1/4 extra virgin olive oil 2 garlic cloves 3/4 teaspoon salt
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Chia Summer Salad
Description
A nice refreshing salad for all occasions!
Ingredients
100 g Spinach Salad
1 cup, diced Pineapple
1 cup Cherry Tomatoes
1 cup, quartered or chopped Red Delicious Apples
1 serving (serving = 2 tbsp) Whole Chia Seeds
Directions
Just mix it all together, and voila! You have a beautiful summer salad 🙂
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Spinach & Cheese Sweet Potato discs
Description
Savory Side for any meal! 59 calories 4g protein 7g carbs
Ingredients
3 oz Cottage Cheese (Nonfat)
1 medium (2″ dia, 5″ long, raw) Sweet Potato (Without Salt, Baked In Skin, Cooked)
1 serving (serving = 3 oz) Baby Spinach
1/3 serving (serving = 1 tbsp) Coconut Oil
Directions
Pre-Heat Oven at 400 degrees
Slice 1 Medium Sweet Potato into discs (leave skin ON!) and place on lightly greased sheet pan.
Season if desired
Bake for about 20-25 minutes or until soft
Heat 1 teaspoon of coconut oil In a small sauté pan
Add 2-3 Handfuls of baby spinach, let wilt slightly and remove from heat
Mix in 2-3 TB Low-Fat Cottage Cheese
Top discs with spinach mix & serve!
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sweet and sour meatballs
Clean Eating Sweet & Sour Meatballs
(Makes approximately 48 meatballs, but this can vary greatly depending on the size you make them.)
Meatball Ingredients:
3 pounds lean, ground turkey meat
2 tablespoons onion powder
2 tablespoons garlic powder
Glaze Ingredients:
1 (9 ounce) jar apricot 100% fruit spread, no sugar added
1 tablespoon low sodium soy sauce
1 tablespoon honey
Directions:
Preheat oven to 350 degrees F.
Line 2 cookie sheets with parchment paper, or spray them with a light coat of olive oil using an oil sprayer.
In a large mixing bowl, combine the turkey, onion powder and garlic powder. Mix well.
Using your hands, roll small, walnut sized meatballs and place on a cookie sheet.
Bake for approximately 20-30 minutes, or until the meatballs are cooked through. A meat thermometer should read between 165-175 degrees F.
While they are in the oven, put all the glaze ingredients into a small pot and warm over low-medium heat. Stir constantly.
When the meatballs are done, put them into a large mixing bowl (please don’t burn yourself!) and pour the glaze over them. Mix gently to coat the meatballs.
Note: If you cannot find apricot fruit spread, pick any flavor you’d like, so long as it’s 100% fruit. It will still be really tasty.
Nutritional Content:
(Data is for 1 meatball with glaze)
Calories: 28
Total Fat: 1 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 11 mg
Sodium: 25 mg
Carbohydrates: 2 gm
Dietary fiber: 0 gm
Sugars: 1 gm
Protein: 3 gm
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kiwi flax muffins
Clean Eating Kiwi Flax Muffins
(Makes 16 Muffins)
Ingredients:
1 1/2 cups whole wheat pastry flour (can use any flour)
1/2 teaspoon baking soda
1 1/2 teaspoon baking powder
1/2 teaspoon cinnamon
1/2 cup flax seed meal or grind up your own flax seeds
2 egg whites
1/2 cup honey
1/4 cup safflower oil or coconut oil or oil of your choice
1/4 cup organic soy milk or milk of your choice
1 cup kiwi – chopped (although, you could use almost any fruit)
Olive oil to spray over tops of muffin pans
Directions:
Prepare your muffin tins by spraying the top surface with a light coat of olive oil and placing muffin paper in the tins.
In a large bowl, combine all dry ingredients.
In a separate bowl, combine all wet ingredients except for kiwi.
Mix both bowls separately, and then combine.
Lastly, fold in your fruit and scoop into lined muffin tins.
Bake at 350 for approximately 20 minutes. Muffins are done when you poke them with a knife or toothpick and it comes out clean.
Nutritional Content:
1 serving = 1 muffin
Calories: 125
Total Fat: 5 gm
Saturated Fats: 0 gm
Trans Fats: 0 gm
Cholesterol: 0 gm
Sodium: 91 mg
Carbohydrates: 48 gm
Dietary fiber: 3 gm
Sugars: 9 gm
Protein: 3 gm
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Quinoa avocado salad
Quinoa and Avocado Salad
(Makes 6 servings)
Ingredients:
3 cups cooked and cooled quinoa
1 (10 ounce) cherry tomatoes, halved
1 cup fresh, chopped cilantro
2 medium avocados, cut into chunks
2 teaspoons onion powder
1 tablespoon garlic powder
Juice of 2 limes
Salt to taste
Directions:
Mix everything together in a large mixing bowl and serve.
If you would prefer you can add in some cooked ground turkey breast or some shredded chicken breasts. Simple and delicious!
Nutritional Content:
(Data is for 1 cup)
Calories: 232
Total Fat: 12 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 14 mg
Carbohydrates: 29 gm
Dietary fiber: 8 gm
Sugars: 2 gm
Protein: 6 gm
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sweet potato protein brownies
Description recipe makes 12 1 brownie is 160 cals 8g protein
Give these sweet potato brownies a try!
Ingredients
1 medium Egg
4 tablespoon Coconut Oil
1/2 cup Egg White
1 tsp Vanilla Extract
50 g Bananas
400 g Sweet Potato (Without Skin, Cooked, Boiled)
1 tsp Baking Powder (Low Sodium)
1/2 tsp Baking Soda
6 tbsp Cocoa Powder (Unsweetened)
2 serving (serving = 1 scoop) choc Protein Powder
12 serving (serving = 1 tsp) truvia No Calorie Sweetener
2 serving (serving = 2 tbsp) Peanut Butter
2 serving (serving = 30 chips) Extra Dark Chocolate Chips
2 serving (serving = 2 tbsp) Coconut Flour
1/2 serving (serving = 1 cup) Unsweetened Almond Milk
Directions
we blended the sweet potato and banana first, then added in the peanut butter and liquids and blended again, then added the dry ingredients and blended til everything is mixed (except chocolate chips) – pour and spread into a sprayed or greased brownie pan and add the chocolate chips – put in oven @ 350° for around 35-45 minutes let cool for at least 15 minutes, cut into pieces and enjoy!
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shrimp skewers and white bean salad
Description the whole recipe is 300 calories 26g protein 26 grams protein
Ingredients
12 medium shrimp (shelled) Shrimp
1/2 cup, Cooked Dry White Beans
1/4 tsp, ground Oregano
1 dash Black Pepper
1/4 tsp Sage (Ground)
1 dash Salt
1/2 tsp Olive Oil
1/2 fl oz Lemon Juice
1/4 cup chopped Celery
1 cup Spinach
1/4 cup, chopped Sweet Red Peppers
3 cherry Cherry Tomatoes
1 serving (serving = 1/4 tsp) Old Bay Old Bay Seasoning
Directions
Preheat oven to 450F. Peel Shrimp, toss shrimp in half the lemon juice and sprinkle with old bay, salt and pepper. Skewer (soak your skewers first) and transfer to baking sheet lined with foil and sprayed and put in oven for 6-8 minutes (flipping once). Combine all ingredients for salad and lightly toss. Top salad with skewers and devour!
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Okay okay okay for our beef lovers
spicy beef salad
1lb extra lean ground beef, chicken, turkey
1 med onion-minced
2 garlic cloves -minced
2 tsp ginger
1 fresh hot pepper-your choice of heat
1-2 tbsp cayenne pepper
½ cup green beans
1 ½ cups basil, mint and/or cilantro
2 tbsp lime juice
Whole romaine leaves, cabbage leaves, or bok choy.
Place meat in pan with high heat. Drain excess fat if needed and return to pan.
Add onion, garlic, ginger, pepper and ½ of cayenne pepper. Cook for one minute.
Add green beans and cook for 1 minute, then add the herbs, lime juice and toss to combine. Taste for heat and add remaining spices and an extra pepper if desired.
Place the romaine leaves or other choice on platter and fill up with meat mixture. Top with extra fresh herbs, makes 4 servings. ENJOY!
Spicy Chicken Salad
1 ¼ lb boneless, skinless chicken breast, cut into 2” pieces
2 slices of fresh ginger
2tsp ground Szechuan peppercorns
2tsp Natural Sweetener
2 tsp Coconut Oil
2tsp Chile Oil
4-6 tsp low sodium soy sauce
-Garnish options: Thinly sliced celery, torn cilantro, chia seeds.
Place chicken and ginger in pan, cover with cold water and bring to boil. Turn down heat and cook for 10 min. meanwhile prepare ice water bath in a large bowl and insert a strainer.
When the meat is cooked, strain and place strainer in ice bath. Once chicken is cool, drain and place in plastic bag. Seal the bag and lightly beat the chicken with a small frying pan; set aside.
In large mixing bowl, whisk the pepper, sweetener, oils and 4tsp soy sauce. Tear meat into bite size pieces over the bowl and add your garnish, toss to combine. Add more soy sauce or Chile if desired. Makes 4 servings. ENJOY!
Leftovers?
In a bowl mix leftover meat-any kind- with a spoonful of non fat Greek yogurt, spicy mustard and a dash of chili powder. Stir in cold leftover meat and a handful of dried unsweetened fruit, and chives. Season with pepper and hot sauce and eat on whole wheat toast or a piece of cabbage. ENJOY!
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overnight chocolate peanut butter protein oats
Description
Don’t “have time” to make breakfast or just like to get a couple extra minutes of sleep? Here is the perfect recipe for you.
Ingredients
1/2 serving (serving = 1/2 cup dry) Quick Oats
1/2 cup Almond Milk
1 serving (serving = 2 tbsp) Bell Plantation PB2 Chocolate Powdered Peanut Butter
1 serving (serving = 1 scoop) Protein
Directions
Start by putting all of the ingredients into a shaker bottle or drinking glass.
Then stir them all together. It is easier to make sure they are properly mixed stirring them in a shaker/glass as opposed to stirring in a bowl.
Next, pour your mixture into a bowl and cover with plastic wrap.
Leave it in the fridge overnight.
Wake up and ENJOY!
You can also make this before your workout and leave it in the freezer till you are done. It will be a great meal post workout and leaving it in the freezer will make it taste similar to ice cream.
You can also add fruit or granola to the top!
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