Month: May 2016

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Healthy Eats: Asian Tuna & Cucumber Salad

What’s for dinner on a weeknight? Why not grilled Asian tuna & cucumber salad? Weeknight cooking does not have to be boring and tasteless, nor does it have to be a lot of work. We use defrosted tuna steaks (which are a very lean protein source) and some simple seasoning to make big flavors that will surely satisfy!asian tuna and cucumber salad

Tuna Steaks: briefly marinade in soy sauce, ground ginger, and garlic powder before grilling to desired degree of doneness.

Cucumber Salad: thinly slice English Cucumbers (1 or 2 depending on size), red and yellow bell pepper, and red onion. Toss in a little sesame oil, rice wine vinegar, a dash of red pepper flakes, toasted sesame seeds, salt, ginger and garlic powder to taste.

Depending on your meal plan and macronutrient requirement you may also serve with your portion of rice or steamed snap peas.

We have 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!

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Healthy Eats: Tex Mex Salad

Salsa is my go-to condiment to make healthy food taste oh so good! Depending on what we have in the fridge, I tend to play “Chopped” and make a unique salsa each time. My standard salsa though is just chopped tomatoes, sweet or red onion, cilantro, lime juice, cumin, salt and pepper to taste. If I have bell peppers, corn (roasted is best), zucchini, yellow squash or mango, then countless combinations are possible! Tex Mex Salad

The Tex Mex Salad is just chopped lettuce (Romaine pictured here), fresh salsa, and your lean protein (barbecue turkey burger pictured here). You won’t need a dressing because the salsa has enough liquid to moisten the lettuce. Clean eating that tastes great is only a salsa away! Try the Tex Mex Salad the next time you are craving something south of the border!

Try our other tasty healthy EATS by clicking here.

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

 

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Healthy Eats: Cucumber Dill Salad

This cool, refreshing summer salad is easy-peasy, lemon squeezy. Our Cucumber Dill Salad is just chopped English Cucumber (2 large), chopped red bell pepper, and thinly sliced sweet onion tossed in Greek Yogurt, fresh lemon juice, dried or fresh dill, garlic powder, salt and pepper. cucumber dill salad

Whisk together 1/3 cup Greek Yogurt (nonfat), with the remaining ingredients and toss around the sliced and chopped vegetables. Pair this cucumber dill salad with a barbecue turkey burger or other lean meat and enjoy!

We have many more healthy EATS for your palate!

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

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Healthy Eats: Arugula Quinoa Salad

The spicy bite of arugula pairs nicely with cold quinoa, yellow tomatoes, red onions, and a light lemon juice vinaigrette to make a tasty arugula quinoa salad!2016-05-17 19.09.41

Chop up your favorite vegetables and add to clean arugula or an arugula mixed medley. Sprinkle a bit of salt, pepper and garlic powder over the lettuce, vegetables, and quinoa (remember this is a carb so portion control really matters). Squeeze the juice of one lemon over your mixture and toss to coat. Add your allowed protein source such as fish or chicken and enjoy!

You can make so many wonderful combinations with the major staples of lemon juice vinaigrette, quinoa (or couscous) and a spicy lettuce such as arugula.

There’s more where this recipe came from! Click here to check out additional health EATS!

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

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Healthy Eats: Chia Seed Strawberry Jam

Chia Seeds are one of those “popular foods” right now. Why? They are loaded with nutrients that benefit the body and the brain, are low in calories, are full of antioxidants, high in fiber, protein, and omega 3 fatty acids and can help aid in weight loss! Chia Seeds really are a super-seed! What could be better than starting your day out right with this superior seed? I can’t think of anything…so top your ezekial bread or your protein pancake with Chia Seed Strawberry Jam!2016-02-03 07.10.35

To make, clean 2 lbs fresh strawberries and place in a food processor. Pulse until the strawberries reach the desired consistency for you jam (somewhat chunky). Pour into a large mixing bowl and add the juice of 1 lemon, 3 TBSP Chia Seeds, and 6-8 TBSP of Truvia (or other no calorie sweetener). Stir to combine then pour into glass jars. Refrigerate for a few hours so Chia Seeds can go to work to thicken up the jam. Then keep one in the fridge and freeze or gift the other jars. Jam lasts up to 1 week in the refrigerator and 1 month in the freezer!

We have more healthy EATS where this came from!

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

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Healthy Eats: Roasted Curry Cauliflower

When baked broccoli is just not doing it for you anymore, kick your veg regimen up a notch with Roasted Curry Cauliflower.roasted curry cauliflower

Combine 1/2 cup Greek Yogurt (nonfat), 1 TBSP curry powder, 1 TSP tumeric, 1 TSP garlic powder, 1 TSP smoked paprika, salt to taste, and the juice of 1/2-1 whole lime in a bowl. Use your hands or a pastry brush to paint the mixture over a large head of cauliflower. Roast at 425 degrees for 30-45 minutes or until a nice crust has formed. Cauliflower will be easily sliced into large hunks and paired nicely with your lean meat and starch/grains for a complete meal.

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

 

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Healthy Eats: White Wine Garlic Chicken

Wine and light beer make excellent marinades without the calories or fat that you’ll find in oil. The next time you go to marinate your chicken, try using a light beer or white wine instead of oil. white wine garlic chicken

For moist and delicious white wine garlic chicken, combine trimmed chicken breasts, 1/2 cup white wine (pinot grigio is my favorite), 1 TBSP minced garlic, and any chopped or dried herbs of your choice in a Ziploc bag or plastic container. Marinate for at least a few hours and grill or bake until cooked all the way through.  Serve with fresh vegetables such as broccoli and wild rice!

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

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Healthy Eats: Barbecue Turkey Burgers

Turkey breast or very lean turkey can be dry and hard to eat when microwaved. Our quick fix for this problem is to patty out burgers and grill them with just a bit of barbecue sauce. You can make it homemade for the most control over ingredients or buy a prepared bottle from the store. Be careful of sugars and carbs when you select and use the barbecue sauce.barbecue turkey burgers

I’d recommend making a homemade sauce for your barbecue turkey burgers: Combine a few squirts of ketchup, some soy sauce, garlic powder, chili powder, smoked paprika, and Truvia (or other no calorie sweetener). Serve your barbecue turkey burgers with fresh grilled asparagus, brown rice, and half an avocado for a complete balanced meal!

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

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Healthy Eats: Coconut Oil Oatmeal

I’m pretty sure the name sums up the deliciousness that can be expected when you make Coconut Oil Oatmeal a breakfast staple. Stir in your protein powder, shake it up on the side, or eat with your egg white allotment and enjoy!

Remember that breakfast should be eaten within 30-45 minutes of waking up and you should have 16 oz of water with it as well!

Combine desired amount of slow cooking oats with water. Cook according to package instructions in microwave or stove-top. Stir in 1/2 – 1 TBSP unrefined coconut oil, cinnamon to taste, and Truvia (or other no calorie sweetener). I also like to cool it down with a bit of cashew milk. Yum Yum!coconut oil oatmeal

Need more healthy EATS to try? Click here for our growing library of healthy recipes – all CTH meal plan approved!

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

 

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Healthy EATS: Stuffed Peppers

If you are starting to get bored of CHICKEN, RICE, BROCCOLI AND SWEET POTATO, then mix it up and make some stuffed peppers.

stuffed peppersMeasure out your meat and rice separately so you stay within your portion control, mix in  some onions, tomatoes and seasoning then add it to the peppers. Roast the peppers for about 30 minutes on 375 — yum yum! I was able to squeeze 3.5 ounces of ground turkey and 1/2 cup of rice into each — buy big peppers 😉

Check out more healthy EATS recipes here!

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