Healthy Eats: Stuffed Cabbage

I talk often about convenient meals to help keep you on track during the week. Stuffed Cabbage is both convenient and healthy. The smell they emit while baking is just like Grandma’s kitchen! Assembly is easy and tinfoil pans make clean up a breeze. Stuffed cabbage should definitely be a staple in your “meal plan approved” arsenal.

Here’s how the stuffed cabbage leaves come together:

Place a big head of cabbage in a large pot of boiling water, reduce heat to low-medium and simmer for 10-20 minutes. You may need to rotate the cabbage head if part of it is not covered with water. Once tender, remove the cabbage from the pot and let cool before handling. To peel the leaves, cut the stem off and gently remove each leaf. Make a pile of 10 leaves. You can chop up the remaining cabbage and place on top of the stuffed leaves once finished.

For the filling, we use ground turkey (93/7), but you could also use lean ground beef or ground chicken breast. You’ll need 40 oz. to make 10 leaves. Season your meat with Italian seasoning, garlic powder, pepper, and fennel seed. Use a paring knife to cut out the thick part of the cabbage stem. Then measure 4 oz of meat and place on the cabbage leaf. Roll and tuck in the sides like you would a burrito. Place each stuffed cabbage seam side down in the pan.

Sometimes I make a big pan of just stuffed cabbage and other times I use a few smaller pans and divide them up. On top of the cabbage pour low sugar tomato sauce generously. I also top with a variety of chopped vegetables such as onions, mushrooms, zucchini and tomatoes. This is where you can also add the chopped up remaining cabbage.

Bake the stuffed cabbage covered at 400 degrees for 20 minutes then reduce the heat to 350 and continue to cook for another hour. Each stuffed cabbage is a 3 oz portion of meat when cooked. Top with your allotted portion of feta cheese (typically 1/4-1/2 cup) and enjoy!

Healthy food can taste great too and we know how to do it! 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!

Healthy Eats: Kale Chips

In terms of veggies, usually green means good and Kale is KING! Kale is one of the most nutrient rich vegetables and is chocked full of vitamins and antioxidants. Kale only has 33 calories per cup. There are many ways to prepare this leafy wonder but perhaps my favorite way is to bake it into crispy Kale chips.

To make Kale chips, buy (or grow) Kale stalks or the chopped kale in a bag. Wash the stalks thoroughly then remove the fibrous large center stem. Tear the Kale into small leafy pieces and place on a tinfoil lined baking sheet. If you did buy the chopped Kale, still go through it and remove any of the big stems. Spritz the Kale with non-stick cooking spray and sprinkle with sea salt.

Bake the Kale on 350 degrees for 20 minutes (give or take a few minutes depending on your oven). The Kale should shrink dramatically in size. You’ll be left with crispy, salty, healthy chips. It doesn’t matter if you can’t stop after just one…eat the whole tray if you’d like!

If you like our Kale Chips, 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!

Healthy Eats: Pumpkin Breakfast Bake

Whether it’s fall, spring, summer or winter, the Pumpkin Breakfast Bake is a delicious treat you will want to eat all year long. They are moist, balanced and packed with fiber. Make several at a time in loaf pans and store in the refrigerator for a fast, on-the-go solution for your early mornings.

The recipe is simple:

3/4 c egg whites

2 whole eggs

1/2 c old fashioned oats

1/2 c pumpkin puree

1 scoop protein whey concentrate (or vanilla whey protein)

1 scoop Super Seed Beyond Fiber Powder

1 TBSP coconut oil

1/4 c dried cranberries

1 dash of ground cinnamon

Combine all of the ingredients in a medium bowl with a whisk until smooth. Pour into a loaf pan and bake at 350 degrees for 40-45 minutes. I usually make 3 Pumpkin Breakfast Bakes at a time in order to use the whole can of pumpkin. Each bake is approximately 2 breakfasts for women and 1-1.5 breakfasts for men. There is no need to guess at how much you should eat though. *The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day!

Try our other tasty healthy EATS by clicking here.

 

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!

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!

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!

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!

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!

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.

 

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!