Delicious Apple Chicken

Ingredients

• 2 tbs. olive oil, divided
• 1 lb. chicken thighs, skinless, boneless
• 3/4 tsp. salt, divided
• 1/2 tsp. black pepper, divided
• 1/2 tsp. oregano dried, to taste
• 1/2 tsp. rosemary dried, to taste
• 1 tsp. Dijon mustard
• 2 apples, sliced thinly
• 1 small red onion , sliced thinly (optional)
• 1/2 c. chicken broth

Instructions

1. Heat a large skillet on medium-high heat. Add 1 tbs. olive oil
2. Sprinkle some salt and pepper on the chicken
3. Add chicken to skillet and brown, about 5 minutes each side or until brown
4. Set aside
5. In a bowl, whisk broth and mustard
6. Add remaining oil to pan and all ingredients (broth and mustard mixture, remaining salt, pepper, rosemary, oregano, apple, and onion)
7. Cook for another 4 minutes or until cooked

Asian Glazed Salmon

Ingredients

• 2 tbs. soy sauce
• 1/2 tsp. salt
• 1/4 tsp. pepper
• 2 tsp. garlic, minced
• 1/2 c. maple syrup
• 2 tbs. butter, melted
• 4 frozen salmon filets, wildcaught

Instructions

1. Preheat oven 400F
2. In a bowl, mix soy sauce, salt, pepper, garlic, maple syrup, and butter
3. Line a baking sheet with foil and place frozen salmon filets
4. Brush each filet with olive oil on both sides, place back skin side down on prepared sheet
5. Pour soy sauce mixture over salmon
6. Bake for 15-20 minutes, or until internal temperature is 145F
7. Pair with steamed vegetables and brown rice for a perfect meal

Chicken Veggie Patties

Ingredients

• 1/2 c. green zucchini (one small zucchini), grated
• 3 broccoli florets, grated (optional)
• 2 extra small bell peppers, chopped finely
• 1/4 c. cooked chicken, chopped finely (I use rotiserrie chicken)
• 1/4 c. green onions, chopped
• 1/4 c. flour
• Dash of Salt
• Dash of Pepper
• 1 egg
• Olive oil for frying
• 
  

Instructions

1. Wash and grate zucchini and dry with paper towel
2. Chop all vegetables and set aside
3. In a bowl, mix all ingredients until well incorporated
4. In a pan add 1 tbs of olive oil on medium high heat
5. Using a spoon or ice cream scooper, scoop about a tablespoon of batter onto the pan for each pattie. Use a spoon to flatten the scoop into a patty form. Cook until golden brown and flip on the other side for a few minutes.
6. Serve with chives and sour cream if desired

Avocado Grilled Cheese

Ingredients

• 1 egg
• 1 tbs. milk
• 2-4 slices of bread
• 1/2 avocado, mashed
• 1-2 slices cheese of choice
• 1 tbs.butter

Instructions

1. In a bowl, scramble egg and add milk, set aside
2. In another bowl, mash avocado, set aside
3. Place mashed avocado onto bread, top with cheese, then add second layer of bread (like a sandwich)
4. Carefully, cut the filled sandwich into strips
5. Dip each strip in the egg mixture
6. In a pan, on medium add butter and cook strips. Brown all sides of strips and serve

Chicken Meatballs

 

 

Chicken Meatballs

Ingredients

• 1 lb ground chicken
• 1 grated sweet apple
• 1/2 grated pear (optional)
• 1 lightly beaten egg
• 1/2 tsp salt
• 1/2 tsp pepper
• 1tsp dijon mustard
• 1/4 cup chopped spinach
• 1 cup panko breadcrumbs / quinoa if you want to go #glutenfree
• 1/3 cup chopped green onion (if you like less onion then reduce)

Instructions

1. 1. Mix all ingredients in a bowl
2. 2. Shape and mold. I use an ice cream scooper and placed it in a greased muffin tin for convinience
3. 3. Bake at 350F until 165F, about 20-25 minutes, but it really depends on the oven so I use a leave-in thermometer.

Sweet and Sour Sauce

• 2 tbs water
• 2 tbs ketchup
• 1/2 cup brown sugar
• 1 tbs corn starch
• 1/3 cup rice vinegar, add more if you like it more sour

Sweet and Sour Sauce Instructions

1. Add all ingredients except for the corn starch and water into a pot, wait for a boil
2. Mix water and cornstarch in a bowl
3. Add into bowling mixture and whisk

Peanut Butter Cup Protein "Nice Cream"

{Makes 4 Servings}
■2 scoops Chocolate Protein Powder
■1 Tbsp unsweetened cacao powder
■6 Tbsp unsweetened almond or coconut milk
■4 Tbs all natural Peanut Butter or Almond Butter
■4 small-med frozen chopped bananas
{Directions}
Combine in small bowl:
Protein powder, cacao powder, & almond milk. Mix with a spoon until completely combined & dissolved.
Place everything in a high quality blender, process until ice cream consistency. Stop blender several times to stir.
Serve immediately, or transfer to container & freeze covered tightly.

Spinach + Mushroom + Bacon Breakfast Frittata

Makes 4 servings
Ingredients:
8 large free-range eggs
1/2 cup coconut milk
8 slices of high quality nitrate-free bacon, chopped
8 ounces mushrooms, sliced
2 1/2 cups fresh baby spinach
1 yellow pepper, diced
Intructions:
Preheat oven to 425 degrees f.
In a large bowl, whisk eggs with coconut milk, season with
sea salt and pepper to taste.
Set aside.
Heat a large oven-proof skillet over medium high heat. Add
bacon and cook until brown and crispy, about 6-8
minutes.
Add mushrooms and peppers to the skillet and cook, stirring
occasionally, until tender and browned, about 3-4
minutes.
Stir in spinach and cook until it begins to wilt, about 2 minutes.
Stir in egg mixture and place the skillet into the preheated oven. Bake
until top is set and golden, about 14-15 minutes.
Serve immediately.

Sweet Cajun Baked Shrimp

🍤
Ingredients:
1.5lbs large shrimp, peeled & deveined
4 Tbsps olive, avocado, or melted coconut oil
4 Tbsp freshly squeezed lemon juice
1 Tbsp coconut aminos, liquid aminos, or low-sodium soy sauce
1.5 Tbsps raw honey
2-4 Tbsp Cajun Spice seasonings (depending on your spiciness/heat preference)
2 Tbsps fresh chopped parsley or basil .
Instructions
Whisk all ingredients (except shrimp) until combined well.
Combine all ingredients in glass bowl. Cover & refrigerate shrimp for an hour or so.
Preheat oven to 450 degrees f.
Lay shrimp on large flat sheet pan (I used parchment for easy cleanup)
Bake uncovered for about 8 minutes, just until pink…do not overbake 😊
Serve warm or cold.
Excellent for food prep.
Lasts 3-4 days tightly sealed in refrigerator.

Frozen Raspberry + Chocolate Bars

😍🍫💋❤😍🍫💋❤😍🍫💋❤😍🍫💋❤
{Makes 12 square bars}
I used a square 8x8 tart pan with a removable bottom, for easy removal.
1 cup sliced almonds, spread evenly over the bottom of the pan. (optional)
2 cups plain greek yogurt, or coconut yogurt mixed VERY well with 2 scoops of your choice of chocolate protein powder.
Spread the smooth chocolate yogurt over the almonds, gently and evenly.
6 oz organic Raspberries placed evenly over the yogurt
Chop 2 Tbsp cacao chips/dark chocolate and sprinkle over the top.
Freeze for about 4 hours.
If you use a regular brownie pan, you may need to set the bottom of the pan in hot water for a few seconds to remove easily. I use a butter knife to slice, and run the knife under hot water-for nice slices 😘

Turkey Stuffed Peppers

Serves 6
Ingredients:
4 bell peppers
1 Tbsp avocado oil, or olive oil
1 yellow onion, diced
8 ounces fresh mushrooms, diced
1 pound ground turkey
1 tsp sea salt - or to taste
1/4 tsp ground pepper
1 tsp garlic powder
1/2 tsp smoked paprika
1/4 tsp dried oregano
1/2 tsp red pepper flakes
3 Tbsps tomato paste
28 ounces crushed tomatoes
3/4 cup COOKED brown rice
2 cups fresh baby spinach, chopped
1/4 cup shredded mozzarella (optional)
1/2 cup chicken stock
Instructions:
Cut peppers in half, remove the seeds, place in a large glass baking dish and set aside. Preheat oven to 400 degrees.
Heat the oil in a large skillet over med/high. Add onion, sea salt and pepper, and cook for 5. Add the mushrooms and cook for another 2 minutes.
Add the turkey, garlic powder, oregano, paprika, red pepper flakes.
Cook while breaking up the meat for 5-7 minutes until no longer pink.
Add in tomato paste and stir. Add the crushed tomatoes and simmer over low heat for 10 minutes, stirring occasionally. Adjust seasonings to taste. Add cooked rice, spinach, and stir to combine.
Spoon the mixture into bell peppers.
Top each pepper with a little bit of cheese. Pour the chicken stock into the bottom of the baking dish and cover the dish lightly with foil. Bake for about 25 minutes.
Enjoy!

Glowing Green Goddess Smoothies!

2-3 servings per packet
Ingredients in each packet(adjust to your liking):
1/2 cup fresh green grapes
1/2 small banana, chopped
1/2 kiwi, chopped
3 pieces honeydew melon
1.5 or 2 cups fresh baby spinach.
1/2 cup baby kale.
A few fresh mint leaves (as desired)
Add ingredients to a ziploc, or reusable container.
Place in freezer.
Be sure to make at least a weeks worth!
.
Pull one package out of the freezer, place in blender, and
Add:
1 cup unsweetened coconut/ almond milk, or water until desired consistency is achieved
1/2 cup ice cubes, optional .
Blend until desired consistency.
Serves 2-3

Oatmeal Jars are so convenient & versatile for busy mornings!

Oatmeal Jars are so convenient & versatile for busy mornings!

Simply fill with HOT milk or water…finish getting ready for the day….grab & GO!
--------------------------

Prep ahead:

Use Pint glass canning jars to ensure that you will have room for your liquid & stirring.

The photo shows 1/2 pint jars that were assembled for my children using smaller 1/3 cup portions of rolled oats.
■  Add 1/2 cup dry rolled/old fashioned oats to the bottom of the glass jar. (note: this method will NOT work with steel-cut oats)
■  Add your favorite flavor combos.
■  Seal tightly, and store in the pantry until ready to use. (For freshest flavor use within 10 days)

Prepping “Instant” Oatmeal Jars

When ready to SERVE:
■  Pour 1 cup BOILING HOT water, or milk (unsweetened almond, coconut, or cashew milk are favs at our house) into each jar. (note:  These jars can handle the heat because they are made for canning & high heat)
■  Let sit for 10-20 minutes(depending on the consistency you like), while you finish your morning routine.
■  Grab a spoon, and enjoy on-the-GO!

 ------------------------------------
Endless Flavor Combinations!:

■  Apples & Cinnamon
(1/4 cup freeze Dried Apples, 1/4 tsp Cinnamon, pinch of granulated stevia, or granulated sweetener of choice) .
■ Raspberries & Dark Chocolate or Cacao Nibs
(1/4 cup freeze dried Raspberries & 2 Tbsp dark chocolate chips or nibs) .
■ Monkey Mix
(1/4 cup freeze dried banana chips, 1 Tbsp coconut flakes, 1 Tbsp dark chocolate chips or nibs) .
■ Triple Berry
(1/4 cup freeze dried triple berry mix & a pinch of granulated stevia, or granulated sweetener of choice) .
■ Blueberries & Cream
(1/4 cup freeze dried blueberries, a pinch of powdered vanilla (huge health benefits in powdered compared to liquid extract), & a pinch of granulated stevia or granulated sweetener of choice) .
■ Peaches & Cream
(1/4 cup freeze dried peaches, pinch of powdered vanilla (huge health benefits in powdered compared to liquid extract), & a pinch of granulated stevia, or granulated sweetener of choice) .
■  Strawberry & Banana
(2 Tbsp freeze dried strawberries, 2 Tbsp freeze dried banana & a pinch of granulated stevia, or granulated sweetener of choice) .
■ Try adding your favorite chopped nuts, or a 1/2 scoop of protein powder to any of these varieties.

Frozen Whipped Pineapple

Frozen Whipped Pineapple🍍🌴
{Weekend treats!}

4-6 servings
■5-6 cups frozen pineapple chunks (let thaw a teeny'tiny bit before blending...maybe 3 minutes on the counter, we still want it frozen...just not SOLID :)
■1 cup cold unsweetened almond milk, or cold coconut milk (I used coconut milk today 😋)
■You can use a touch of sweetener if you choose(raw honey, stevia, pure maple....you really don't need a lot! A few drops will do...raw honey tastes the best with pineapple). I do NOT use any sweetener, and each one of my children love it!
{Blend everything in a high-powered blender until desired consistency. I used a low setting, stopping several times to stir, in order to get it to process. I use a blentec blender. If your blender is not high powered, then try a food processor...or just be very patient with it. It will work! }
Optional:
Add a few fresh slices of Pineapple on top! 🍍

Crispy Garlic Chicken and Zucchini

Crispy Garlic Chicken and Zucchini
Makes 3-4 servings
Ingredients:
2 Chicken Breasts, sliced in half in length
3 Tbsps avocado oil, or extra virgin olive oil
1/3 cup almond meal
4 Tbsps extra virgin olive oil
2 Tbsps grated parmesan
3 medium zucchini, chopped bite size
2 garlic cloves, minced
2 free range eggs
Sea salt and pepper, to taste
Instructions:
To make the chicken: In a shallow dish whisk the 2 eggs with a pinch of sea salt and pepper. In another dish, add the almond meal, 1/2 tsp sea salt and fresh ground pepper.
Preheat a large skillet and drizzle with 2 Tbsps of oil. Dip the chicken in the egg mixture, then coat it with the almond meal and place it in the skillet. Cook on each side for about 4 minutes until the outside is crispy and the chicken is cooked throug. Set aside.
Add 2 Tablespoons of oil back to the skillet and sauté the minced garlic for just a minute. Add the zucchini to the skillet and sauté until just tender. Season with salt and pepper to taste and add the parmesan. Add the chicken back to the skillet and heat for a minute or so.
Serve immediately

Asparagus + Tomato Frittata

{A perfect Springtime weekend breakfast!}🌱
makes about 2-3 servings
Ingredients
6 free range eggs
1/2 tsp sea salt
1/4 tsp freshly ground black pepper
3.5oz. fresh asparagus (about 5-6 stalks,
ends trimmed)
1 Tbsp avocado oil, or olive oil
1 shallot, diced
1 red pepper bell, diced
1/2 cup cherry tomatoes, halved
Instructions:
Preheat the oven to 350°f and grease a small rectangular baking tin with a little olive or coconut oil.
In a medium bowl, beat the eggs, sea salt and black pepper well, then set aside.
Heat oil in a frying pan over a medium heat, then add the shallots and red pepper. Sauté for 5 minutes, until tender, and add the
asparagus and sauté for another minute or so. Transfer the vegetables to the greased baking tin and top with the
halved cherry tomatoes. Pour the beaten eggs over this mixture and pop it into the preheated oven for 20-25 minutes, until puffed, golden and set in the middle.

Pina-Colada Green Smoothies!

🍍🌴🍍🌴🍍🌴🍍🌴🍍🌴🍍🌴
2 servings per packet
Ingredients:
1 cup fresh pineapple chunks
1 banana
1 cup (or more) fresh baby spinach .
Add ingredients to a ziploc, or reusable tupperware container.
Place in freezer.
Be sure to make at least a weeks worth!

Pull one package out of the freezer, place in blender, and
Add:
1 cup unsweetened coconut milk
1/4 cup ice cubes, optional
2 tsps raw honey, optional
Pineapple wedges, for garnish

Blend until desired consistency
Serves 2

Husband Approved Black Bean Protein Brownies

  

Husband Approved Black Bean Protein Brownies[recipe from @chocolatecoveredkatie]
.
Macros for 1 brownie (1/9 of the pan)= 135 calories, 10g Carbs, 3G Fat, 12g Protein
. •1 can rinsed & drained black beans (250g)
•3 Tbsp cocoa powder (15g)
•7 Tbsp (45g) chocolate protein powder (I used @idealfit Chocolate Coconut)
•1/3 c (75g) agave nectar, honey or maple syrup
•pinch of pure stevia (or 2 Tbsp of sugar---this would change Macros)
•35 g coconut oil or vegetable oil
• 1 Tbsp vanilla
•1/2 tsp baking powder •1/4 tsp salt
•1/3 c chocolate chips or Dove chocolates 👌🏻 PREHEAT oven to 350.
BLEND all ingredients except chocolate chips in a food preocessor until completely smooth.
STIR in chocolate chips then pour into a greased 8x8 square pan.
BAKE for 15 minutes
Let sit for a few minutes

PROTEIN NO-BAKE COOKIES

Makes 15 cookies
225 cals | 5g fat | 37g carb | 13g protein
3 cups @betterbodyfoods PB Fit
1-1/2 cups water
1 cup raw honey
2 tsp. vanilla extract
Dash of sea salt
3 cups rolled oats
2 servings protein powder {I used @jayrobbprotein chocolate Whey}
2 Tbs. cocoa powder
1. Combine PB Fit & water together in a bowl. Stir in all other ingredients until well combined.
2. Using a 1/4 cup measuring cup, spoon onto wax paper and store in the freezer. Once set, transfer to a container. Yummy cold or warm!

Pasta e Fagioli

Makes 8 servings
360 calories; 14g fat; 36g carb; 25g protein
1.5 lbs. lean ground beef
4 oz. salad macaroni pasta, cooked
1 cup onion, diced
2 tsp. minced garlic
4 stalks celery, sliced
4 medium carrots, skinned & sliced
4 cups diced tomatoes, canned
1 cup red kidney beans
1 cup great northern beans
2 cups tomato sauce
1 cup vegetable broth
1 Tbs. white vinegar
1 tsp. basil leaves
1 tsp. oregano leaves
1 tsp. sea salt
1/2 tsp. thyme leaves
1/2 tsp. black peppercorn, ground
Topping per serving:
1 tsp. grated parmesan cheese
1. Brown ground beef in a large pot over medium heat. Drain fat. Add onion, carrot, celery and garlic. Sauté for 10 minutes. Add remaining ingredients, except pasta, and simmer for 30 minutes.
2. Cook the pasta al dente according to the directions on package. Drain. Add pasta to the pot of soup. Simmer for 5 minutes and serve warm topped with parmesan cheese.