Healthy Eats: Dijon Parmesan Broiled Fish

Fish is such a healthy protein choice. It has many health benefits and includes several important nutrients like Vitamin D and Omega-3 fatty acids. Eating fish on a regular basis has been shown to lower your risk of heart attacks and strokes, protect the brain from age related deterioration, reduce the risk of diabetes, protect your vision, and improve your sleep quality. It also tastes great, is usually low in fat, cholesterol and calories, and it can be prepared in a variety of ways! For the Dijon Parmesan Broiled Fish, we used Mahi Mahi and Porgy; howerver, any white fish will work nicely with this recipe.

To prepare, blot your fresh or defrosted fish dry with paper towel. Place your fish on a tinfoil lined baking sheet. Use a spoon to spread a thin layer of Dijon mustard onto the fish. Sprinkle with dried basil, parsley, garlic powder and pepper. Top with shredded Parmesan cheese. Broil the fish on high for 10-12 minutes depending on thickness. Squeeze a fresh lemon on the Dijon Parmesan Broiled Fish before serving. This dish pairs nicely with roasted green beans & cherry tomatoes and white rice.

We have an entire index of healthy homemade creations. Check out more of our recipes here.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day!

Healthy Eats: Parmesan Acorn Squash

When you live in Southwest Florida, it’s hard to find the feeling of Fall when it’s always hot outside. Parmesan Acorn Squash will send you right into the pumpkin patch, apple orchard, and changing leaves when this tasty treat touches your tongue! This recipe is easy to make, pairs nicely with your healthy proteins and is a perfect carbohydrate that is low on the glycemic index.

Here’s how to make the Parmesan Acorn Squash:

  1. Thoroughly rinse and dry the acorn squash
  2. Remove the top stem and halve the squash length wise
  3. Use a spoon to scoop on the seeds
  4. Slice in half moon shapes about 1/4 inch thickness
  5. Arrange on a foil lined and greased (non-stick cooking spray) baking sheet with minimal overlapping
  6. Sprinkle with salt, pepper and dried thyme
  7. Add grated parmesan
  8. Roast in a 425 degree oven for 30-35 minutes or until the Parmesan Acorn Squash has a crispy top

If you like our Parmesan Acorn Squash, you’ll love our index of healthy eats created and taste approved by us. Try our other healthy recipes here.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day! There is no need to guess at how you should eat – let us help you eat right for your body type and goals!

Healthy Eats: Balsamic Rosemary Chicken

Our new favorite chicken preparation is a rich but healthy marinade consisting of balsamic vinegar and Dijon mustard. This marinade is amazing on chicken breasts, lean red meat, and pork tenderloin. The combination of balsamic vinegar and Dijon mustard makes a creamy marinade and keeps the chicken moist. We urge you change up your typical chicken routine and make it tonight!!

Balsamic Rosemary Chicken:

4 chicken breasts with any fat and cartilage removed

2 TBSP Dijon mustard

2 TBSP Balsamic Vinegar

2 TSP Garlic Powder

1 TBSP Crushed Dried Rosemary (you could absolutely use fresh chopped rosemary instead)

To prepare the Balsamic Rosemary Chicken, combine all ingredients in a large plastic bag or plastic container with lid. Seal bag and shake around until all ingredients are well combined and the chicken is coated evenly. The Balsamic Rosemary Chicken can be grilled, baked or cooked in your NuWave oven. Cook chicken all the way through before serving it. Pair the Balsamic Rosemary Chicken with grilled vegetables and avocado for a complete Check Total Health meal plan approved dinner!

We have so many healthy EATS that you can make right in your own kitchen!

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day!

 

 

Healthy Eats: Egg Salad

You can make some easy swaps to turn traditional meals into healthy eats. Using Greek Yogurt in place of mayonnaise is a great way to cut unnecessary fat and calories from dishes such as Egg Salad, Chicken Salad, and homemade dressings. In our Healthy Eats version of egg salad, we use a combination of soft boiled whole eggs, egg whites, Greek Yogurt, and Dijon mustard to create a rich and creamy egg salad. Here’s how to put it together:

Ingredients & Directions:

Soft-Medium Boiled Eggs (2 whole + the whites of 2 more eggs)

1 TBSP Non-Fat Greek Yogurt

1 TSP Dijon Mustard

Chop eggs with a knife and stir in yogurt and Dijon Mustard. For a bit of heat you can also add hot sauce to taste. For the classic Sandwich/Salad combination, serve your portion of egg salad on toasted Ezekiel Bread with a small side salad.

Healthy eating takes planning and commitment. We have great recipes to help you stay on track!

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day! There is no need to guess at how you should eat – let us help you eat right for your body type and goals!

Healthy Eats: Greek Yogurt Parfait

Breakfast is truly your most important meal of the day. Skipping breakfast lowers your metabolic rate and sets you up for a day of food failure. Start your morning off right with a simple, easy and fast breakfast. You can prepare the Greek Yogurt Parfait the night before or take 5 minutes to put it together in the morning. Then depending on how well you drive with your knee, you can even eat it in the car!

Greek Yogurt is high in protein compared to regular yogurt with a little more than double. Depending on your macronutrient requirements, just plain non-fat Greek Yogurt might have enough protein for your breakfast. However, if you need to have more, you can add 1/2 – 1 scoop of vanilla protein powder. It has the double benefit of adding protein and sweetening up the plain Greek Yogurt. Stir your yogurt vigorously with the powder until the mixture is smooth.

The Greek Yogurt Parfait is more an act of assembly than cooking. Again, depending on your macro allotment you can top with various carbohydrates. Pictured here is 1/4 cup of toasted whole oats, 1/4 cup crushed walnuts, 2 TBSP dried cranberries, and 1/3 cup of fresh mixed berries. If you have a granola you enjoy that would be a great topping too. Be careful to read cereal labels, especially granola, as it often has very high carbohydrates for a very small serving size.

There are so many healthy breakfast options to ensure you start your metabolism on the right path everyday! Try our other healthy recipes here.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day! There is no need to guess at how you should eat – let us help you eat right for your body type and goals!

Healthy Eats: Grilled Kale Salad

This Grilled Kale Salad is not your average pile of greens with dressing on it! Kale has depth especially after a trip to the open flame. To put this simple grilled kale salad together all you need to do is thoroughly wash and dry your kale stalks to remove any sand/dirt, spritz with nonstick cooking spray, and sprinkle with salt and pepper. Send it straight to your pre-heated grill but watch it closely as it can go from char-grilled to “charred” in the matter of seconds!

While your kale stalks are grilling, slice some tomatoes and onions. You can also half a lemon in preparation. When the greens come off the grill, drizzle with fresh lemon juice, add a little more salt and pepper, then top with the tomatoes and onions. This is a guilt free, meal plan approved side dish. If you would like to add your allotted fat portion, top with olive oil or avocado.

Get in the kitchen to get the most of your hard work at the gym! We have tons of other healthy recipes to keep your eating efforts interesting. Check back often for new inspiration!

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day! There is no need to guess at how you should eat – let us help you eat right for your body type and goals!

Healthy Eats: Whole Turkey

If you’ve been eating clean for a while you’ve likely burnt out on chicken, ground turkey, white fish, or lean ground beef at some point in your healthy eating quest. When you JUST CAN’T eat another bite of grilled chicken, I recommend changing up your protein game plan.

A whole turkey doesn’t have to be limited to Thanksgiving time. A whole turkey is actually pretty cheap per pound, available in your freezer section year round, and takes little effort to prepare. The only downside to the whole turkey is the amount of time in the oven, but if you plan ahead and do food prep on Sunday afternoon, you can make a nice family dinner and also have tons of leftover healthy protein for the week.

Here’s how I make a whole turkey:

Thaw your turkey in refrigerator according to package. Once thawed, remove the gravy and gizzard packet from the cavity and rinse thoroughly and pat the turkey with paper towels. Place turkey in a tinfoil lined large roasting pan. Drizzle the juice of 1 fresh lemon over the bird. Place the lemon halves in the cavity of the whole turkey. Sprinkle salt free seasoning all over the bird. I used Penzey’s Bavarian Seasoning for this preparation. Roast the whole turkey in the oven at 325 degrees for 2-3.5 hours (or longer depending on size and package instructions). Let the turkey cool slightly then slice it. For meal plan approved protein, make sure to remove the skin and any excess fat.

If you love a turkey sandwich, now you’ve got healthy wholefood turkey (not processed lunch meat) that can compliment your flour-free bread and nature’s mayo (the amazing avocado)!

Whole turkey is not just for Thanksgiving anymore. Give it a go the next time you burn out on chicken! Click here for more delicious healthy EATS for you to try.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day!

 

Healthy Eats: Protein Pudding

Protein Pudding is one of those protein powder wonders! How can something with so little calories, fat, and carbs taste so good? You’ll love this as a sweet treat, low-carb after dinner snack, or a quick on-the-go meal to keep you on track! It’s pretty easy to make but you have to stay close to the microwave at all times. If you let it go too long you will have concrete protein, not protein pudding!

For every 1 portion (usually 1 scoop) of protein powder, add 1/4 cup water. Whisk the two ingredients together in a microwave safe bowl. Set the microwave for 2 minutes on half power. Let it cook about 30 seconds before whisking. Then put it back in for 20 seconds and whisk again. Then depending on the consistency, drop to 10-15 seconds. Once it is close to pudding consistency, do not let it go more than 5-8 seconds at a time. It will quickly turn into rock and you will have to start over!

Once done, top with your allotted fat in peanut butter or almond butter. It’s great served warm or store it in containers and eat it cold!

Healthy food doesn’t have to be bland and boring. Snazz up your clean cooking with our great recipes!

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day! There is no need to guess at how you should eat – let us help you eat right for your body type and goals!

Healthy Eats: Chicken Waldorf

You’ve probably noticed a theme: that I’m big on foods that don’t require a microwave in order to taste good! I am in the car, a lot, travelling to see clients but also out and about with my daughter on days that I don’t work. I need healthy, convenient, easy to eat and drive foods. I often get asked what choices will be good at “fast food” restaurants and I promise you that there are no choices from the drive-thru that will help you accomplish your goals. Sure, some foods are better than others but you won’t be hitting your ideal macros if it comes out of a window as you drive by!

So, healthy foods that are easy to eat and don’t need a microwave…how about a Chicken Waldorf salad? It’s a refreshing lunch on a hot summer day, travels nicely, and is packed with healthy carbs, protein and fat! Here’s how I put together my Chicken Waldorf:

  1. Measure out previously cooked chicken (I used crockpot shredded chicken but grilled or baked would be great to)
  2. Chop up half of a small apple and slice a handful of grapes
  3. Crush 1/4 cup walnuts and add to fruit and chicken mixture
  4. Measure 1-2 TBSP of nonfat Greek Yogurt and 1-2 TSP of Dijon Mustard
  5. Squeeze some fresh lemon juice on the mixture and stir to combine
  6. The Chicken Waldorf would be great served on a big bed of lettuce, on top of Ezekiel bread (depending on your carb allotment), or accompanied by some grilled veggies

Healthy eating takes planning and commitment but the results will be worth it. We have tons of great recipes to get your started on your journey.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day! There is no need to guess at how you should eat – let us help you eat right for your body type and goals!

Healthy Eats: Tuna Sandwich

Let me start by saying, this is not your dad’s tuna fish sandwich…this is kicked up a few notches! The entire meal was made in the NuWave oven. It’s fast, easy, and keeps food moist and delicious. So let’s delve into how to make this incredible weekender lunch: The Tuna Sandwich with baby broccoli fries!tuna sandwich

It’s more an effort of assembly, not so much cooking, but never the less the end result will seem like you expended both time and culinary skills! First, pat your defrosted or fresh tuna steaks dry. Place them on tinfoil on the high rack of the NuWave. Sprinkle with ground ginger and garlic powder and drizzle 1 tsp of soy sauce on each steak. Cook on high heat for 7-8 minutes for a warm pink center.

While the tuna is cooking, pull out your Ezekiel bread and prep the sandwich accoutrements. Thinly slice red onion, tomatoes and an avocado. When the tuna finishes, place the bread and baby broccoli, sprinkled lightly with sea salt, in the NuWave for a quick toasting. The bread should be done in 5 minutes on high and the broccoli will need an additional 5 minutes. When you pull the bread out, assemble as follows. Place the thin slices of avocado on the bread, top with red onion. Add slices or the whole tuna steak (make sure you are measuring your tuna for appropriate portion).  The Tuna Sandwich (open face) is ready for a few drizzles of hot sauce and a squeeze of fresh lime juice. Top with tomato slices and serve with the baby broccoli fries.

This lunch takes less than 20 minutes to put together, tastes seriously gourmet, and is Meal Plan Approved!

We can jump-start your healthy cooking with these recipes.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day! There is no need to guess at how you should eat – let us help you eat right for your body type and goals!