Clean Eating, Diet, Recipes, Weight Loss

5 Steps to Making a Perfect Green Smoothie

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When I’m not drinking my daily dose of nutrition with Shakeology, I also like to incorporate Green Smoothies into my day as a way to ensure that I get more greens into my diet.   These smoothies are a great way to incorporate more nutrition into your diet in a tasty way. Most people, however, make one crucial mistake when they make their smoothie – they add way too much fruit (which means way too much sugar) and they don’t add a healthy fat.
 
Here is what I would recommend for making a Green Smoothie that is filling, tasty, and has a good balance of nutrition.
  1. Add 2 cups of leafy greens into a blender. I like using Kale, but if it is too bitter, you can use spinach.
  2. Add 2 cups of liquid to the blender with the leafy greens. I like using coconut water or unsweetened almond milk.
  3. Blend the leafy greens and liquid until they are purified…THEN ADD YOUR FRUIT & HEALTHY FATS to the blender.
  4. Add 1-2 cups of fruit to the blender – I am a fan of adding a banana and a cup of frozen berries.
  5. Add a Tablespoon of Coconut Oil or Nut Butter or even a 1/4 of an avocado to the blender and mix it all up!
Bonus: I like to add in ginger, herbs, spices, nuts, or oats to my smoothies to add more oomph and create a more power packed or satisfying smoothie.
 
The benefit of adding the healthy fats to the smoothie is that it provides some satiety, making you feel fuller longer, plus healthy fats help with fat loss. Also, by limiting the servings of fruit to two, it keeps your blood sugar balanced, especially when you combine the healthy fats.
 
The beauty of blending the greens and liquids first, makes sure that there are no clumps and that the greens are blended perfectly.
 
Hopefully, this helps you with creating the best green smoothie you can make! 
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Clean Eating, Diet, Healthy Eating, Recipes

Mini Meatloaf Muffins 


Mini Meatloaf Muffins are a perfect way to meal prep and watch your portions.  I make the meatloaf mixture then portion then off into 12 balls and bake in a muffin tin. The great thing about them is that they also freeze well! 

Here is the recipe: 

  • 2 Pounds of Ground Turkey, Beef, or other lean meat
  • One bell pepper, chopped
  • One small onion, chopped
  • 10 cloves of garlic, chopped
  • One cup of rolled oats
  • 21 seasoning salute
  • Salt and Pepper to taste
  1. Combine all ingredients and form into 12 balls. 
  2. Place each ball into a section of a muffin tin. 
  3. Bake on 400 degrees for 30 minutes. 

Top with low sugar ketchup or tomato sauce and enjoy with a side of veggies. I typically eat 2 muffins per serving. 

Clean Eating, Diet, Health, Healthy Eating, Recipes, Weight Loss

Fall Inspired Meal Prep Recipe: Rosemary Lemon Chicken & Potatoes

Now that fall is here, it’s all about making comfort food that is easy to make, meal prep friendly, and clean as possible.   This is one of the ideas that I came up with and it turned out delicious!

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The best thing about this dish is that it is easy to assemble and prepare, and you use one pan for everything, so clean up is super easy.

Here’s the recipe: 

  • 4-5 Chicken Pieces (I used drumsticks, but you can use any cut of the chicken that you want)
  • 2 Sweet Potatoes, diced
  • 1 bag of baby yukon potatoes, diced
  • 1 Medium Onion, sliced
  • 8 sprigs of Rosemary, pull the leaves off 4 of the springs and dice
  • 1 lemon, sliced
  • Olive Oil
  • Salt, Pepper, and 21 Seasoning Salute from Trader Joes (or another salt free seasoning)

Instructions

  1. Preheat the oven to 400 degrees
  2. In a bowl, combine the potatoes, onions, and rosemary, drizzle with olive oil (sparingly – enough to coat) and season with salt, pepper, and other spices.
  3. Spread mixture onto a baking dish or deep baking pan.
  4. Season chicken with salt free seasoning and/or spices, pepper and a touch of salt and place on the pan in between the potato and onion mixture.
  5. Place remaining 4 sprigs of rosemary and lemon slices on top of the chicken and potatoes.
  6. Bake on 400 degrees for 25-30 minutes, uncovered.
  7. Turn chicken over, mix potatoes and onions and bake for another 10-15 minutes, until juices run clear.

The dish came out delicious and it made the house smell AMAZING!   A few friends of mine, gave me a few suggestions and I am looking forward to giving it a try, but here are the best two:

  • Sear the chicken breast first before baking
  • Use a cast iron skillet.  For this, you can sear the chicken first then add the potatoes and onion mixture, then bake it for 35 – 40 minutes on 400 degrees.

I’d love to hear how it goes and what variations you have come up with!

Clean Eating, Diet, Gluten Free, Health, Healthy Eating, Recipes, Weight Loss

5 Ingredient Burrito Bowl Recipe

IMG_4537I have been trying to experiment with Meal Prep recipes that are 5 ingredients or less, healthy, and that are easy to make ahead and freeze if needed. I’ve had some complete failures, but this Burrito Bowl is a SLAM DUNK!

It’s super easy to make, I got everything from Trader Joe’s (but you can get these ingredients from any grocery store)  I made this  in less than 5 minutes and made enough for two meals this week and then froze two more for later in the month. This is the perfect dish if you are short on time and cash, but want a great meal.

Ingredients

  • Frozen Organic Brown Rice (in the freezer section)
  • Can of Cuban Style Black Beans (in the canned food section)
  • Just Chicken Pre-cooked Chicken Breast Slices (in deli section or you can bake/grill your own)
  • TJ’s Mild Pico de Gallo salsa (in the deli section)
  • Natural Shredded Cheese

Steps: 

  1. Microwave the frozen brown rice and divide the packet into two portions. Place one portion into a plastic container (or a bowl if you are eating it right away)
  2. Open the can of black beans  and divide the can into two portions, place the beans on top of the rice.
  3. Dice about 1/2 – 3/4 cup of chicken breast and place on top of rice and beans
  4. Pour one-half of the container of pico on to each of the containers or bowls
  5. Top with a sprinkle of cheese

Either freeze or eat right away….serve it with avocado, sprinkle on some green onions,  and add a dollop Salsa for more kick and flavor.  You can also use ground turkey or beef for this recipe or regular salsa.  Let me know how you spice it up!

Enjoy!

Clean Eating, Diet, Gluten Free, Health, Healthy Eating, Recipes, Weight Loss

5 Ingredient Clean Recipe: Quinoa Salad with Chicken, Sweet Potatoes, Kale, and Cranberries

I am a big fan of meal prepping and when I know that I have a busy week ahead of me, the key is to make meals that are filling, satisfying and easy to grab and go.  Here is one of my all time favorites, especially because it can be eaten hot, cold or even room temperature – Quinoa Pilaf with Chicken, Sweet Potatoes, Kale and Cranberries.

Here is the recipe:

  • 2 Cups of Cooked Quinoa (I use 1 cup of dry quinoa, 1.5 cups of organic broth, and .5 cup of water with a splash of olive oil to cook my quinoa).
  • 2 Cups of Shredded Chicken (When I’m in a crunch, I buy a rotisserie chicken and shred the breast).
  • 2 Handfuls of Kale which I sauteed with a touch of coconut oil (if I had garlic I would have used that with it)
  • 1 Sweet Potato diced and roasted with coconut oil, salt, pepper and any other seasonings you want to add. Roast on 400 degrees for about 20 minutes.
  • 1 Handful of dried cranberries

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Combine all ingredients together, add more seasoning if you would like or add a salad dressing if you would like.

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Clean Eating, Diet, Health, Healthy Eating, Motivation, Recipes

Hooray for Satisfying Salads

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One of the focuses that I plan to have while doing PIYO, is to really focus on my nutrition and by using the eating guide to help me to get a bit more creative with my meals and to incorporate different things into my meals.

I typically eat very basic and plain salads, just to get my daily intake of veggies.  This approach led me to not really enjoy salads or to put so much stuff in them that they are no longer healthy and not that appetizing (too much going on).

But this week, I’ve been creating amazing salads that are leaving me satisfied and that are super tasty!   Today’s salad was pretty simple to make, especially because I already had most of the ingredients prepped.  For example, I bought a bunch of kale and immediately when I got home, I chopped and washed it and stored it in a plastic bag with a paper towel and I also made a pot of brown rice.

Today’s salad was super simple:

  • 1 Cup of Kale
  • 1/2 cup of cooked brown rice (cold)
  • 1/4 of an Avocado
  • Handful of Cherry Tomatoes (diced)
  • 1/4 cup of natural cheese (cubed)
  • 1 slice of preservative free deli meat
  • Organic and preservative free Balsamic Vinaigrette20140711-152006-55206852.jpg

What do you typically put into your salads? I’d love more suggestions!

Clean Eating, Diet, Juicing, Recipes, Weight Loss

Golden Super Juice

I can’t get enough of this juice!!! Ever since I got a Juicer for my birthday this year, I have been juicing any and everything!  A few days ago, I saw these golden beets in the organic produce section of Safeway and I remembered seeing someone on Instagram posting a photo of juicing Golden Beets.  It was serendipitous, or so I thought, and I had to purchase a bunch of these Golden Beets.  I was a bit nervous about juicing beets since I am not a fan of red beets, but something told me to give it a try.  Well, to my surprise, it was AWESOME!   Golden beets don’t have such a strong earthy flavor and they actually have a touch of sweetness to them, plus when you cut into them, they are BEAUTIFUL!  Seriously, such a beautiful bright yellow.    This is my favorite combo so far for a juice that incorporates Golden Beets and it so tasty and I literally feel awesome after a glass of this Golden Super Juice!

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Golden Beets are a good source of fiber, potassium, & calcium which helps to reduce risk of heart disease, high blood pressure, & diabetes.

Carrots help with skin, teeth and gums, and vision, plus can prevent stroke.

Oranges provide smart carbs with a lower GI index and fight against infections and disease.

Apples are packed with fiber to help with digestion, neutralize IBS and other gastrointestinal issues, help fill you up, and even to prevent Alzheimer’s.

This is a powerful juice!!! I’m going to try to do a tropical spin on this with fresh pineapples and ginger one of these days, but I guess I should get a pineapple corer first (I’m a sucker for kitchen gadgets!)

Clean Eating, Diet, Health, Healthy Eating, Recipes, Weight Loss

Healthy Recipe: Avocado Tuna Salad

IMG_8784IMG_8779 IMG_8780 IMG_8781It’s not a surprise, that I love Avocados. They are a heart healthy fat, packed with rich flavor, the lead ingredient in Guacamole (my fave) and also serve as a great substitute for mayo (I hate mayo!)

I use avocados a lot on my turkey and roast beef sandwiches, as a spread to add some flavor and some texture to the sammie, but you can use it salad mixtures, like tuna salad or egg salad. Here is a recipe that I use to make Tuna Salad.

Ingredients: 

  • 1 Packet (or can) of Tuna
  • 1/2 Fully Ripe Avocado (you want it soft so it blends)
  • 1 Diced Hard Boiled Egg (egg whites only)
  • Salt, Pepper, Old Bay Seasoning

 

 

 

Directions: 

  1. Add tuna, avocado, and diced egg whites,  to a bowl and mix with a fork until combined
  2. Add Salt, Pepper, and Old Bay to taste and combine with a fork
  3. Serve & Enjoy

 

 

Ways to Eat It: 

  • Tuna Melt: Toast whole grain or sprouted bread, I like Ezekiel Bread or Dave’s Killer Bread, and add a slice of tomato and cheese.
  • Salad Topping: Add a scoop onto a bed of lettuce and add some salad fixings. Serve with a mustard vinaigrette.
  • Snack: Serve with whole grain crackers or pita chips

 

How else would YOU enjoy this? I’d love to see your variation of this recipe!

Diet, Fitness, Recipes, Weight Loss

Meatless Monday Recipe: Italian Bean Burgers

 

 

 

 

 

 

 

I LOVE burgers and bean burgers are included in that statement!  Check out this recipe from http://www.teambeachbody.com!  I love the Italian spin that they did with this recipe!

Total Time: 20 min. Prep Time: 10 min. Cooking Time: 10 min. Yield: 8 servings

Ingredients:
1 (15-oz.) can black beans, drained, rinsed, mashed
2 cups cooked brown rice
¼ cup finely chopped onion
3 Tbsp. all-natural tomato paste
2 tsp. dried basil leaves
1 tsp. dried oregano leaves
¼ cup grated Parmesan cheese
8 whole-grain hamburger buns
8 slices medium tomato
8 romaine lettuce leaves

Preparation:
1. Preheat grill or broiler to high.
2. Place beans, rice, onion, tomato paste, basil, oregano, and cheese in food processor; pulse until well blended. Form into eight patties.
3. Grill or broil patties for 4 to 5 minutes on each side, or until cooked through.
4. Place each patty on a bottom bun. Top with tomato, lettuce, and top bun.

Clean Eating, Diet, Recipes, Weight Loss

Recipe: Roasted Garlic & Pesto Spaghetti Squash with Tomatoes & Parmesan Cheese

I love pasta and I eat it often, (Gasp! Yes, I eat carbs and soon I will be creating a post about “The Skinny on Carbs”), but sometimes I don’t like dealing with the “Gluten Baby” that I get when I eat pasta.  You know, when you stomach blows up and looks like you are pregnant, LOL.  Spaghetti Squash gets a bad wrap, because to be honest, most people don’t know how to make it taste delicious.  They either don’t season it at all or they use the basics, like salt, pepper, and seasoning salt.  The great thing about the Spaghetti Squash is that it is pretty mild in flavor and if season it properly, it can have crazy amazing flavor.

So, here is how I make mine and my latest recipe that I made today for lunch.

Roasted Garlic & Pesto Spaghetti Squash with Tomatoes & Parmesan Cheese

  1. Cut the Spaghetti Squash in half and scoop out the seeds in the middle.
  2. Rub 1Tbsp of Coconut Oil on the inside of the squash.
  3. Season liberally with herbs and spices of your choice. I used Tastefully Simple Seasonings that I ordered from my friend Sara (click the link to order). I used Garlic Garlic and Tomato Basil Pesto.  Both have great flavor and not very salty.
  4. Pour a little bit of water into a glass baking dish (I’ve tried metal and it doesn’t come out as good).
  5. Place squash cut side down into the glass dish and bake for 25 – 35 minutes, until the skin is tender to touch and gives a little when you squeeze it.
  6. Let it rest! I know that the house will smell amazing when you are cooking it, but resist the urge to dig in right away. Wait at least 10 minutes for it to cool off.
  7. Rake the flesh with a fork, moving in direction where you are raking from the skin to the middle.
  8. Place into a bowl, add 1 diced tomato.  I used a beautiful ripe red tomato on the vine that I got from the Farmers Market this weekend.  It was super tasty and had a lot of flavor. (Roma tomatoes or even ripe cherry tomatoes would work as well.)
  9. Top with fresh cracked black pepper, Sea Salt, and some fresh grated parmesan cheese.
  10. Enjoy!
Roasted Garlic & Pesto Spaghetti Squash with Tomatoes & Parmesan Cheese