Tag: eat clean train mean

Posted on

Healthy Eats: Sweet & Spicy Pork Tenderloin

What do people miss most when they diet? Good tasting food of course! Make your healthy eats taste great with simple ingredients that don’t add many calories to your meal. Our Sweet & Spicy Pork Tenderloin combines soy sauce, calorie free syrup and spicy garlic chili sauce to make a delectable marinade.

Here’s what you’ll need to get started: trimmed Pork Tenderloin – or trimmed chicken breasts or flank steak. Place your meat in a large resealable plastic bag. Combine equal parts of the three ingredients in a bowl and whisk until combined. Pour the marinade over the meat and seal the bag. Toss the meat around in the marinade until it is well coated. Keep refrigerated until an hour before cook time.

For my recipe I used 1/4 cup of each of the marinade ingredients and two pork tenderloins. You could make a little extra marinade to place on the side and drizzle over the meat once it is cooked. You can broil, grill or bake your pork tenderloin, chicken or steak. The finished meat pairs nicely with broiled asparagus and avocado.

Click here for more delicious and easy healthy EATS!

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

Posted on

Healthy Eats: Bruschetta Quinoa

Basil, balsamic vinegar, and tomatoes are the basis for a delicious bruschetta. There’s no crispy bread or rich cheese in this recipe but I promise you won’t even miss them when you try our Bruschetta Quinoa. Quinoa is one of the superfoods that everyone has been buzzing about. It’s gluten-free, high in protein and one of the few plant foods that contain all nine essential amino acids. Quinoa also has a nutty flavor and provides satiety that is long lasting!

Here’s how to make my Bruschetta Quinoa. You’ll need 1 cup chopped fresh tomatoes, a handful of chopped fresh basil (or 2 TBSP dried if its all  you have), 1/2 cup chopped onion (green, red or sweet white will all work), and 1/4 cup finely chopped spicy green peppers (we grow these in our garden so I have an abundance; you could certainly leave out or add a jalapeno or some bell pepper instead). Add the above ingredients to 3-4 cups of cooked quinoa (follow package instructions to cook). We also make this same salad with couscous and it is also delicious. Fold in 1/2 cup of balsamic vinegar until it nicely coats the whole salad. Sprinkle with salt and pepper to taste.

This amazing recipe and 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!

Posted on

Healthy Eats: Protein Brownies

Chocolate and peanut butter are perhaps one of the best combinations ever discovered in the culinary world. But have you ever known their marriage to be healthy? Would you think a chocolate peanut butter brownie would be good for you? Believe it or not, these decadent protein brownies are a perfect quick breakfast or post workout meal. They have no flour, sugar, or oil and their sweetness comes from bananas so their packed with potassium. These protein brownies have as much nutrients as flavor – trust me that’s saying a lot. — Make them now!

Here’s how:

You’ll need 6 very ripe medium length bananas (7-8 inches long). Mash the bananas until mostly smooth. Add in 2/3 cup whey protein concentrate, 1/2 cup powdered peanuts (I use PBFit), 1/2 cup natural smooth peanut butter, and 1/4 cup unsweetened cocoa powder. Stir until well combined. Spread into a generously greased (with nonstick cooking spray) pan. The thinner the batter the less time they need in the oven and the texture will be more like a brownie. I like to use a 8x11x3 glass pan. Bake the brownies at 350 degrees for 20-25 minutes. Brownies should lightly pull away from the side of the pan and no longer jiggle when they are done.

This recipe yields 8 protein brownies with each having 267 calories, 17 grams of protein, 28 g of carbs, and 10 g of fat.

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!

Posted on

Healthy Eats: Brussel Sprout Green Goddess

Can you make salad dressings without oil or mayonnaise — yes you can! Salads can be a fun way to mix up your daily vegetables and they can still taste great even without oil and mayo. Typically, I just use fresh lemon juice, salt and pepper to dress a salad. Sometimes I kick it up a few notches though! This particular salad is a Brussel Sprout Green Goddess with Ezekiel Bread croutons. Here’s how to make this delicious salad come to life!

To begin, slice your Ezekiel Bread into small cubes and toss lightly with olive oil and salt. Cook in a non-stick skillet over medium heat for a few minutes or until lightly toasted. Remove the croutons from the pan and allow to cool.

Remove the ends and slice your brussel sprouts in half. Place brussels on a tin-foil lined baking sheet that you sprayed with non-stick cooking spray and sprinkle the brussels with salt and pepper. Place under the broiler on high for 10-15 minutes shaking the pan every few minutes to promote even cooking. While they are cooking, slice red onion, red pepper, tomatoes and carrots and place in a large salad bowl.

To prepare the dressing, mix 2 tablespoons plain, non-fat Greek yogurt, the juice of a half of a lemon, 2 tablespoons feta cheese, and 1 tsp Penzey’s Green Goddess Dressing base. Once combined, the dressing is ready to be tossed on all of the vegetables. Then top the Brussel Sprout Green Goddess salad with the Ezekiel Bread croutons.

All of the Check Total Health “Healthy Eats” are created and tested by us! Try one of our protein recipes to pair with this salad.

*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!

Posted on

Healthy Eats: Blistered Tomatoes & Green Beans

Cherry tomatoes so earn their name as they can be as sweet as cherries! Use natural ingredients and let them shine! Blistered Tomatoes & Green Beans will be an instant favorite with your family. This dish is fast and easy to prepare, perfect for weeknight cooking in a pinch.

To prepare, wash and trim your green beans. Also wash and dry your cherry tomatoes. Line a large baking tray with tinfoil and spray generously with non-stick cooking spray. Lay the green beans and tomatoes in a single layer on the tray. Season with salt, pepper and garlic powder. Broil on high (top or one rack down from the top) for 15-20 minutes or until the tomatoes blister and burst. The green beans should also have nice color to them.

Let cool slightly before serving as the tomatoes hold a lot of heat! Enjoy.

The Blistered Tomatoes & Green Beans will pair nicely with one of our proteins that you can find in our healthy recipe index. Click here for more ideas of 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!

Posted on

Healthy Eats: Ratatouille

Vegetables are one of the best ways to reach fullness without adding a ton of calories to your day. Making veggies taste good is key if you want to keep eating them. I like to broil, roast, grill and saute our vegetables to add variety to our healthy eats. One unique way to prepare fresh (or frozen) vegetables quickly and easily is in a Ratatouille. You may know Ratatouille as the animated movie with the clever cooking mouse, but it’s actually a hearty vegetable dish that typically includes seasonal vegetables, garlic, tomatoes, and olive oil.

As we’ve said before, it’s best not to cook with oil. Add your fats to your meal after the cooking has been completed. So to make the Ratatouille, start with a large kettle on the stove and saute your large diced onions in 1/4 cup of low sodium chicken stock. Stir frequently on high for about 3-5 minutes. While the onions are in the pot, add garlic powder, Italian herbs (basil, parsley, oregano), salt and pepper to taste. Toss in your cherry tomatoes and allow to simmer on medium-low for 10-15 minutes. When the tomatoes begin to pop/burst, add in your large chunks of zucchini. Cook for another 5 minutes on medium and then serve.

The Ratatouille pairs nicely with ground turkey, grilled chicken, or grilled flank steak. It’s also delicious over your rice or pasta if you are allowed carbohydrates at that particular meal.

*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 food can and should taste great and we know how to do it! Try our other tasty healthy EATS by clicking here.

 

Posted on

Healthy Eats: Crispy Bread

Texture is everything for some people; if you’re one of those people then Crispy Bread is just right for you! Crunchy, salty, satisfying, and easy to make are the descriptive words I’d use to explain this healthy treat. Crispy Bread is a perfect carbohydrate ready to compliment your protein, veg/fruit, and fat. It’s easy to take with you, stores nicely in the refrigerator and lasts up to a few weeks.

Ingredients:

1 Cup of Old Fashioned Oats

2/3 Cup Rye Flour

1 1/4 Cup Water

1/4 Cup Chia Seeds

1/4 Cup Pepitas

1/4 Cup Sunflower Seeds

1 tsp Salt

To Prepare the Crispy Bread:

Combine the oats and water and allow to swell for about an hour. Preheat your oven to 325 degrees. After the oats and water have sat add in the rye flour, Chia seeds, Pepitas, sunflower seeds and salt. Spread into a thin layer on a parchment lined baking sheet.

Bake for 15 minutes then use a knife to score into 10 pieces. Bake for an additional 45 minutes. Then flip the parchment over onto a new sheet, take the old one off and allow the opposite side to sit in the oven once it has been turned off for an additional 30 minutes. Break the pieces on the score lines and store in an airtight container in the refrigerator.

Each serving (10 servings) of Crispy Bread has 120 calories, 4 g of fat, 5 g of protein, and 18 g of carbohydrates.

We have so many healthy recipes to choose from.  They are all created and tested by us! 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! There is no need to guess at how you should eat – let us help you eat right for your body type and goals!

Posted on

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!

Posted on

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!

Posted on

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!