Category: healthy trEATS

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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.

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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: 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!

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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!

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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.

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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: 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!

 

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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!

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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: 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.

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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: 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!

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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: 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!