Month: October 2016

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Healthy Eats: Blueberry Overnight Oats

overnight-blueberry-oatsThere is nothing better than waking up and not having to rush through your morning. Make ahead breakfasts can really help with de-stressing the morning routine. The night before, assemble these Blueberry Overnight Oats then open up those baby blues (or green, or brown) and enjoy your delicious, nutritious breakfast!

Here’s how to put the Blueberry Overnight Oats together:

  1. In a mason jar, place one scoop of vanilla protein powder. A whey isolate is preferable for this recipe.
  2. Add 1/2 cup of blueberries.
  3. Sprinkle in 1 TBSP of Super Seed Beyond Fiber
  4. Add 1/4 cup of uncooked old fashioned oats (gluten free or quick oats should work just fine too)
  5. Pour in approximately 1/4 cup of Unsweetened Almond or Cashew Milk. Exact measurement will depend on how thick it is when you stir.
  6. Stir this mixture until smooth and a little runny as it will thicken up as it sits.
  7. Place cap on mason jar and put in refrigerator overnight.
  8. Top with 1/4 cup crushed toasted walnuts or almonds and enjoy!

All of the Check Total Health “Healthy Eats” are created and tested by us! Try our other 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!

 

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Healthy Eats: Orange Rosemary Chicken

One of the easiest ways to prepare chicken is to roast a whole one! Sounds like something you only have time for on the weekends, but trust me you can whip this up and have it on your plate in only 2-2.5 hours! Our Orange Rosemary Chicken is juicy and full of flavor. A great benefit is that whole chickens are typically less money per pound than breasts! Here are the steps to bring this incredible protein to your dinner table tonight.orange_rosemary_chicken

  1. Wash and pat dry whole chicken (s). I buy the organic chickens from Sam’s club and they come two to a pack so I just make both of them at once.
  2.  Place on a rack inside a roasting pan that has been covered with tinfoil. This tip is strictly for clean-up convenience and has no impact on the actual cooking of the chickens!
  3. Lift the skin on the breast slightly to slide in a few fresh rosemary sprigs.
  4. Stuff the cavity with a few more rosemary sprigs and two orange halves.
  5. Spray chicken with non-stick cooking spray so spices adhere and season with paprika, garlic powder, onion powder, and pepper.
  6. Roast in the oven at 325 degrees for 2 hours. Then turn the heat to 350 for the last half hour to brown the bird!
  7. Let rest for a few minutes to seal in juices then enjoy!

Orange Rosemary Chicken is so easy to prepare and will really “WOW” your friends and family; healthy food that tastes great can be on your table tonight!

*Side note: dark meat does have more fat than white meat so if you follow a Check Total Health meal plan and would typically add fats to that meal, just skip the addition of a fat!

We have many other tasty healthy EATS 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!