Healthy Eats: Sugar Snap Pea Salad

I stand by what I said in Healthy Eats: Grilled Vegetables, people burn out on veggie eating because they can be bland and boring if not prepared right. The next time you find yourself done with foods that are green, consider making this roasted Sugar Snap Pea Salad and turning your loathsome feeling into that loving feeling!

roasted snap pea saladIt’s really simple:

  1. Line a cookie sheet with tinfoil, spray with nonstick cooking spray and spread out the sugar snap peas into a single layer. Sprinkle with salt, pepper and garlic powder.
  2. Roast at 400 degrees for 15-25 minutes, shaking every so often for even browning.
  3. Prepare your greens by adding sliced onion and tomato. Season with a little salt, pepper and garlic powder. Juice a fresh lemon and toss the salad in the lemon juice.
  4. Pair with grilled chicken and avocado (counts as your fat). And there you have it a delicious vegetable: roasted sugar snap pea salad!

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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!

Healthy Eats: Pumpkin Bread

Oh the smell of fall! You know what I’m talking about, pumpkin pie, pumpkin cookies, pumpkin bread, anything pumpkin! Now you can have a fall time favorite with half the guilt! Prepare this homemade pumpkin bread and have it for your breakfast carb or your post workout carb, and not just during FALL, have it anytime of the year!
pumpkin bread

Each slice has approx 173 calories and 29 g of carbs. The pumpkin bread recipe makes 2 large loaves and each loaf should get around 11 slices.

Ingredients:

  • 1 cup unsweetened applesauce
  • 1 cup(s) Coconut Sugar
  • .5 cup(s) Truvia Baking Blend
  • 1 Tsp Pure Vanilla Extract
  • 1 can 100% pumpkin puree
  • 1 tbsp(s) Baking Soda
  • 1 tbsp(s) Baking Powder
  • 1.5 cup(s) Organic Brown or White Rice Flour or regular flour
  • 1 cup Old Fashioned Oats
  • 2 large Eggs whole
  • 1/3 cup Egg Whites
  • 1 cup Chopped Walnuts
  • 1 TBSP Cinnamon
  • 1 TSP Ground Ginger
  • 1 TSP ground nutmeg
  • 1 TSP ground cloves

Whisk together applesauce, sugar and vanilla. Add eggs and whites until well combined. Whisk canned pumpkin into applesauce mixture. Fold in soda, powder, spices, oats and flour. Add in chopped walnuts. Pour into 2 large loaf pans. Bake at 325 degrees for 45-60 minutes or until toothpick inserted in middle comes out clean. Each pumpkin bread loaf should yield 11 slices.

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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!

Healthy Eats: Turkey Meatballs

A hearty dinner can put a smile on anyone’s face. Sometimes all you need is a little Italian love from the kitchen, but can you have the hearty while still being healthy? With these Turkey Meatballs..you sure can!turkey meatballs

Using 93/7 ground turkey, season with garlic powder and Italian seasoning. Form large (baseball sized) balls with your hands. Line the bottom of the crock-pot with 1/2 cup – 1 cup of tomato sauce from a jar. Place the turkey meatballs on the sauce and cook on low for 5 hours. Remove the meatballs and discard sauce that they cooked in; excess fat will have cooked out of balls and remain in the crock-pot.

To make a healthy homemade sauce, combine fresh tomatoes, onions, carrots, and peppers in a saucepan. Add a little salt, pepper and Italian seasoning. Cook on low for 20-30 minutes and then pulse in a blender. Return to stove on low until ready to use.

Cook Quinoa, brown rice, or whole wheat pasta according to package instructions. Serve meatballs (each one approximately 4 oz of cooked meat) on top of carbohydrate with your homemade sauce and Parmesan cheese (approximately 1/4-1/2 cup depending on your fat allowance).

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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!

Healthy Eats: Watermelon Avocado Salad

watermelon avocado saladWhen you think of summer, do you think of watermelon? I sure do! The Watermelon Avocado Salad is possibly the most refreshing side dish you could pair with your grilled chicken for a perfect summertime dinner! And it is so easy which we LOVE!

Chop watermelon, avocado and a little tomato if you have it. Squeeze a fresh lime over the fruit  and season with a little salt and pepper. Toss lightly as to not mush the avocado. There you have it, the watermelon avocado salad, a perfect compliment to your summertime cookout!

*Remember that while avocado is a fruit, it’s macronutrient composition should be counted as a fat in your meal plan.

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: Crispy Beef Lettuce Cups

The next time you’re craving PF Changs, save yourself 1000+ calories and opt to prepare Crispy Beef Lettuce Cups at home instead. By using healthy ingredients and measuring your carb (rice) and meat portion before assembling the crispy beef lettuce cups, you’ll be sure to stay on track with your Check Total Health meal plan.

Beef: We like the organic grass fed ground beef – anything greater than 90/10 is ideal. 90 being the lean meat and 10 being the fat. Spray a skillet with non-stick cooking spray and heat to medium high heat. Add the beef and break apart into small crumbles. For seasoning, try the Mrs. Dash no sodium for steak. Cook the beef until it is crispy and no fat remains in the pan.

Vegetables: Chop carrots, bell peppers and onions. Of course you could use any vegetables that you prefer including broccoli, zucchini, etc. Start with the onions in a non-stick spray coated pan. If they start to stick add a little water. Then add in the carrots and a few minutes later the peppers. The amount of time in the pan depends on the crispness you prefer for your vegetables! Pour in 1 TBSP low sodium soy sauce, 1 TBSP PBFit or PB2 (the ground peanut powder), just a dash of sesame oil, and a bit more water if necessary. The consistency should be a thick sauce!

Rice: White (Jasmine) or brown, previously prepared and correctly measured based on the individual’s meal plan.

Lettuce Cups: We like the large butter lettuce leaves. Rinse them thoroughly and pat dry.

To assemble, you can either leave all elements separate and put a little in each lettuce cup or mix all of your veg, rice and beef together and then divide among the crispy beef lettuce cups!

Try some of our other healthy EATS in your 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: Tropical Snapper & Roasted Carrots

Summer is here and this recipe for tropical snapper & roasted carrots will remind you of sunshine and waterside dining. Use fresh or frozen snapper, seasoned lightly with salt and pepper. Broil in the oven for 10-12 minutes. Serve on top a bed of brown or white rice. Top with tropical salsa and toasted coconut and crushed roasted almonds.tropical snapper & roasted carrots

Tropical Salsa: chop tomato, red onion, cilantro, pineapple and/or mango. Squeeze the juice of 1 lime and season with salt, pepper, and a dash of cumin.

Roasted Carrots: Clean and halve (length wise) medium-large carrots. Arrange in single layer on a foil lined baking sheet sprayed with non-stick cooking spray. Spray carrots with non-stick spray as well and then season with light salt, pepper, garlic powder and dried thyme. Roast at 425 degrees for 20-25 minutes. Then flip carrots and continue roasting for another 7-10 minutes.

We’ve got more healthy EATS where this tropical snapper & roasted carrots recipe came from!

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

Healthy Eats: Banana Nut Bread

Can you smell it? Your mom’s homemade banana nut bread! The thought of it probably has you reminiscing about Sunday brunch at grandma’s house! Well now you can enjoy this classic treat without the guilt. This banana nut bread recipe redo is perfect for your breakfast and/or post workout carbs – be sure to pair your correct portion of protein and fats with it.

12 Ingredients:

  • 1 cup Unsweetened Applesaucebanana nut bread
  • 1.5 cup(s) Coconut Sugar
  • 1 Tsp Pure Vanilla Extract
  • 7 large peeled bananas (defrosted if frozen)
  • 1 cup Nonfat 0% Greek Yogurt
  • 2 tbsp(s) Baking Soda
  • 2 tbsp(s) Baking Powder
  • 2 cup(s) Rice or Regular Flour
  • 1.5 cup(s) Old Fashioned Oats
  • 2 large Eggs whole
  • 1/3 cup Egg Whites
  • 1 cup Chopped Walnuts

Whisk together applesauce, sugar and vanilla. Add eggs until well combined. Mash bananas in a separate bowl. Whisk yogurt into applesauce mixture then stir in bananas. Fold in soda, powder, flour, oats and chopped walnuts. Pour into 3 large loaf pans. Bake at 350 degrees for 55-65 minutes, then if necessary lower the heat to 325 for another 5-10 minutes or until toothpick inserted in middle comes out clean. Each loaf should yield 10-12 slices.

Approximate nutrition facts (per slice): 145 calories , 3 g of fat, 28 g of carbs, 14 g of sugar, 3 g of protein

A great way to use old bananas is stick them in the freezer until you have enough to make this delicious treat!

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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!

Healthy Eats: Grilled Vegetables

Ah vegetables. So good for you but not the most loved of all food groups. Why? Because most people don’t prepare them with enough flavor to be delicious! If boiled broccoli has you down in the dumps about veggies, try a new preparation: grilled vegetables!grilled vegetables

Many vegetables can be grilled directly on the grill grates: asparagus, peppers, onions, zucchini, squash, etc. You can also skewer the vegetables and marinade them in white wine, lemon, or lime juice and seasonings. For me, I keep our grilled vegetables simple: a little salt, a little pepper, some garlic powder and a spritz of non-stick cooking spray. On the halved avocados (considered a fat source as a macronutrient), I squeeze fresh lime, cumin powder, salt and pepper. The texture of a grilled avocado is very smooth and velvety – yum!

The next time you are bored with your brussels, try grilled vegetables instead!

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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!

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!

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!

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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!