Tag Archives: healthy recipes

cashew chicken salad

Cashew Chicken Salad

cashew chicken salad

There are plenty of yummy things you can eat while still maintaining protein and carb ratios for maintenance or weight loss.   The problem is they all contain veggies and lean protein and preparing these items mid day can be a challenge.

That’s why a big batch of Cashew Chicken Salad is a great idea for weekday lunches!

If you take the time on Sunday to combine a bunch of yummy healthy flavors you can have a whole foods quality grab-and-go lunch in your own fridge!

Saves money and calories if you do it yourself!

Ingredients:

  • 5 Chicken Breasts
  • 3/4 Cup Quinoa
  • 2 cups cabbage
  • 3/4 cup shredded carrots
  • 1 red onion chopped
  • 1/2 cup green onion
  • 1 yellow pepper
  • 3 tbsp olive oil

dressing:

  • 1 tsbp sesame oil
  • 1/2 cup peanut butter
  • 3 tsps shaved ginger
  • 6 tbsp reduced sodium soy sauce
  • 2 tbsp apple cider vinegar

Prep:

  • Coat chicken in olive oil and sprinkle with salt and pepper.
  • Bake chicken for 40 min at 350 degrees, set aside let cool then chop into fine bite size pieces.
  • Cook Quinoa (usually has 15 min cooking time).  Set aside and cool.
  • Chop and combine cabbage, carrots, red onion, green onion, and pepper.
  • Add Chicken and Quinoa
  • Prepare dressing by sauteeing sesame oil, peanut butter, ginger  soy sauce, and apple cider vinegar over low heat.  Add water for desire consistency.
  • Pour dressing into mixture stirring until evenly distributed.

Makes 8 Servings

Calories 388 Fat: 23,3g Carbs: 20.3g Fiber: 4g Protein 29g

 

 

vegetarian lasagna

Vegetarian Lasagna

vegetarian lasagna

You can always add meat to a Vegetarian Lasagna, but this meal is a great way for vegetarians to get more protein in their diet.

Ingredients:

  • 3 Large Zucchini
  • 1 Stock Broccoli
  • 4 cups spinach
  • 2 cans Diced Tomatoes
  • 2 tsps minced garlic
  • 1 tsp ground pepper
  • 1 tsp every day seasoning
  • 2 Cups Fat Free Mozzerella Shredded
  • 2 Cups Fat Free Cottage Cheese
  • 1 Cup Fat Free Ricotta
  • 1 Egg

Prep:

  • Sautee Tomatoes, Garlic, Pepper, Every Day Seasoning in a sauce pot.
  • Combine Mozzerlla, Cottage Cheese, Ricotta, and Egg.
  • Slice Broccoli and zucchini vertically into thin strips.
  • Layer Pyrex Dish with sauce, zucchini, cheese, spinach, sauce, broccoli, cheese, spinach sauce, zucchini, sauce, and finally cheese again.
  • Bake at 350 Degree for 45 min or until cheese is golden brown on top.

Calories 428, 14.3g Fat, 22.5g Carbs, 3.9g Fiber, and 55.8g Protein

Salmon with Red Pepper Cream Sauce

salmon with red pepper cream saucewas a Pescetarian for 4 years.  I know I need meat now, to keep my iron levels up but every now and then I crave fish.

 Salmon is a great source of protein, omega-3 fatty acids, vitamins B2, B3, B6, A, D, and E, and the minerals iron, magnesium, calcium, phosphorous  and zinc.  

Salmon with Red Pepper Cream Sauce is an healthy recipe that is easy to make and will impress your friends with the pickiest culinary palates.

Ingredients:

  • 1 lb Salmon (Serves 4)
  • 2 Red Pepper
  • 2 Sweet Onion
  • Non Fat Half and Half
  • White Wine
  • Chives
  • 2 Tbsp Olive Oil
  • Black Pepper

Prep:

  • Marinate Salmon with White Wine, Chives, black pepper, and some sweet onion sliced very thin  and let sit at room temp for about a half an hour.
  • Chop a sweet onion and red pepper into chunks.
  • Slow boil the onion and pepper with a 1/4- 1/2 cup of white wine (or water if you want to save the calories) but the liquid should evaporate out.
  • Slice 2nd onion and pepper into thin strips
  • Saute until onions and peppers begin to get soft.
  • Add Salmon to pan at medium high heat .
  • Cook 3 min one side, then 3-4 second side.  Salmon should be slightly rare in the middle.  You don’t want to over cook Salmon.
  • Add Sweet Onion and Red Pepper Chuck mixture to blender.
  • Add enough Non Fat Half and Half to blend down to a sauce.  (Should be approx. 1/4 cup depending on how your veggies cooked down.)
  • Serve Salmon on a bed of onions and peppers with Red Pepper Cream Sauce Poured on Top.

Calories 224 Fat 5.3g Carbs 12g Fiber 2.8g Protein 31g

 

crock pot round roast

Healthy Crock Pot Round Roast

crock pot round roast

Ingredients:

  • 3-4lb Round Roast
  • 1/2 bag Baby Carrots
  • 2 Onions
  • Salt
  • Pepper
  • Garlic  Powder
  • Olive Oil
  • Everyday Seasoning
  • minced garlic
  • Beer
  • Sriracha

 

Prep:

  • crock pot round roastMarinate Round Steak with Salt, Pepper, Garlic Power, and Olive Oil.  Use as much as you need to create a fine coat over meat.  
  • Sear roast on each side for about 2 min.
  • Add to Crock Potcrock pot round roast
  • Deglaze the pan with half of the beer to get the remnants of the beef off the bottom then add to crock pot.
  • Chop onions into think slices then add carrots and onions to crock pot with the remaining beer, desired sriracha (I recommend starting with 1tbsp), and some everyday seasoning.
  • crock pot round roastCook on high for 4 hours or low for 8-10 hours.

Crock Pot Round Roast is one of the leanest ways to eat beef.  If you are sick of chicken, this is your recipe!  Serve with a green salad for a perfect paleo meal!  a 4lb roast makes 10 servings.  Each serving has 384 Calories, 10.3g Carbs, 4g Fiber, 11.1g Fat, and 50g Protein.  Talk about a great way to stick within your ratios!

 

spinach crust pizza

Spinach Crust Pizza

Spinach crust pizzaSpinach Crust Pizza turned out even better than the cauliflower crust pizzas!  The crust had a better consistency and I was actually able to eat the pizza without a fork!

Ingredients:

Dough

  • 4 cups Spinach
  • 2 Eggs
  • 1 1/2 Cups Fat Free Mozzarella Cheese
  • 1 Tsp Garlic

Toppings:

  • Beef Steak Tomato
  • 1 Cup Fat Free Mozzarella Cheese
  • 3 Turkey Link Sausages
  • 1 sweet onion
  • 1 Yellow Pepper

Spinach crust pizza

Prep:

  • Combine Ingredients for dough in food processor.
  • Line Pizza Tray with Parchment Paper so the dough doesn’t stick
  • Bake in Oven at 425 Degrees for 15 min until the crust has browned.
  • Sautee onions and peppers and cook sausage on the stove.
  • Cut tomato and line the dough instead of pizza sauce.  (You can use pizza sauce instead.)
  • Add cooked toppings and mozzarella.
  • Cook at 425 degrees until the cheese melts.

 

 

broccoli salad

Broccoli Salad

broccoli salad

Ingredients:

  • 5 Cups Broccoli
  • 5 Slices Turkey Bacon
  • 1 cup Sugar Free Craisons
  • 1/2 cup Shaved Walnuts
  • 1 cup Blue Cheese Crumbles
  • 6 Tbsp Trader Joe’s Lite Champagne Vinaigrette

Prep:

  • Chop Broccoli
  • Chop Bacon in pieces and fry until crispy
  • Combine all in a bowl and toss with Vinaigrette

Bring a broccoli salad to a picnic or potluck for a healthy salad side dish option to keep you and fellow health conscious friends on track 🙂 !

Makes 10 Serving.  Each Serving:  10.7g Fat  4.9 Carbs, 1.6g Fiber, and 6.1g Protein

 

 

 

Opened Face Pesto Stuffed Burgers

Pesto Stuffed Burgers

Ingredients for 2 Burgers:

  • 1/2 lb 90% Lean Beef
  • 1/4 cup diced onion
  • 1/8 cup Blue Cheese Crumbles
  • 2 tbsp pesto
  • Diced Jalapeno
  • Dash Cayenne
  • 1 Egg
  • Onions and Red Peppers for Sauteeing

Prep:

  • Mix Beef, Onion, blue cheese, jalapeno, cayenne, and egg.
  • Pat into burgers
  • Sautee onion and pepper
  • Grill Burgers
  • Serve over Peppers and Onions.

Calories:  401   Fat:  35g  Carbs:  7.9g  Fiber:  1.7g  Protein 34.9g

Mini Chocolate Garbanzo bites

Mini Chocolate Garbanzo Bites

Mini Chocolate Garbanzo Bites

In the mood for a little sweet, but don’t want to ruin your ratios for the day?  Try these Mini Chocolate Garbanzo Bites!  They are a sweet treat that won’t send your calories through the roof and keeps your ratios in check!

Ingredients:

  • 1 1/4 cups canned chickpeas, well-rinsed and patted dry with a paper towel
  • 2 teaspoons vanilla extract
  • 2/3 cup  Peanut Butter (I used Adams
  • 1/4 cup  honey
  • 1 teaspoon baking powder
  • 1/2 tsp salt
  • 1/2 cup (90 grams) chocolate chips

Prep:

  • Preheat Oven to 350 degrees.
  • Combine all ingredients but chocolate chips in food processor.  Pulse till well blended.
  • Add chocolate chips.  Pulse a couple more times.
  • Roll dough into small balls and place on a baking tray.
  • Cook for about 10 min.

Makes about 14 balls.  Serving 1 ball: Calories: 50, Fat 3g, Carbs 4.5g, Fiber 1g, Protein 3g.

healthy steak salads

Date Night Healthy Steak Salads

healthy steak saladsIngredients:

  • 8-12oz  Skirt Steak
  • 2 cups Spinach
  • 2 cups mixed greens
  • Low Fat Blue Cheese Crumbles
  • 8 Cherry Tomatoes
  • 1/2 Avocado
  • 1/2 apple
  • 1/2 cup Walnuts
  • 4 tbsp Olive Oil
  • 1 tbsp Hot Sauce
  • 1 tsp garlic salt
  • 1 tsp ground black pepper
  • 4 tbsp low cal dressing I recommend Goddess Lite

Prep:

  • Marinade Steak with 2 tbsp olive oil, hot sauce, garlic salt, and ground pepper.  Let sit for an hour plus.
  • Combine Greens, Spinach, blue cheese, walnuts, apple, avocado, and cherry tomatoes in salad bowl.
  • Toss with salad dressing.
  • Sear steak for 1 min each side.
  • Finish in the oven for 5 min.
  • Slice and serve on top of salad.

Both you and you significant other will enjoy these healthy steak salads on date night!

slow cooked spicy pepper sausage soup

Slow Cooked Spicy Pepper Sausage Soup

Ingredients:
Slow Cooked Spicy Pepper Sausage Soup

  • 2 Packages Chicken Sausages
  • 1 Red Pepper
  • 1 Yellow Pepper
  • 2 Jalepenos
  • 1 Onion
  • 5 Stalks Celery
  • 3 Carrots
  • 1 Can Black Beans
  • 2 tsp 21 Season Salute
  • 2 tsp Tapatio
  • 1 tsp cumin
  • 12oz Chicken Broth

Prep:

  • Dice onion, celery, peppers, and Carrots.
  • Cut sausages into slices.
  • Combine all in slow cooker with beans, spices and chicken broth.
  • Cook on Low heat for 8 hours or high heat for 4 hours.
  • Serve with Cotija cheese.

Each Serving has 250 Calories, 11g Protein, 13.5g Fat, 20.1g Carbs, and 7g fiber.