Healthy Eats: Open Face Sandwich

There is no need to only eat broccoli and chicken when you are eating clean. Why not make a gourmet open face sandwich and really impress a lunch guest? My mom was coming over for lunch one afternoon and I wanted to serve something that was within my Check Total Health meal plan but I also wanted it to be pleasing to someone not on a meal plan so I kicked it up a notch and served an open face sandwich.open face sandwich

Easy to make and easy to assemble! Toast Ezekiel bread to desired degree of brown! Mash half an avocado on top of it and sprinkle with fresh lemon juice, salt and pepper. Layer some thinly sliced onion and allotted chicken portion. Top with halved cherry/grape tomatoes and a bit more lemon juice, salt and pepper and there you have a delicious open faced sandwich for lunch!

Make food taste great so it’s fun to eat! 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: Cilantro Salmon

Fresh herbs can take bland to bold with almost no effort required. Snazz up your fish by adding chopped fresh herbs to it before broiling and voila: Cilantro Salmon is born!cilantro salmon

Buy your fresh or frozen salmon and pat dry before placing on a tinfoil lined baking sheet. Season salmon with salt, pepper and garlic powder. Spread a thin layer of Dijon mustard on top of salmon before sprinkling with fresh chopped cilantro. Place under the broiler for 12-15 minutes. Let rest a few minutes before plating. Cilantro Salmon pairs nicely with brown rice (topped with coconut oil and curry powder) and roasted asparagus.

We know how to make healthy food taste great so it’s not a chore to eat 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: Parmesan Mushrooms

parm mushroomsI’ve said it before and I’ll say it again, make your vegetables taste good and it won’t be hard to eat them! Parmesan is very low calorie and fat for a cheese so it won’t ruin your day to have a little and mushrooms provide a ton of health benefits…put them together and you’ll have delicious roasted Parmesan Mushrooms.

First things first, wash your mushrooms. They are often very dirty and need to be wiped off with wet paper towels. Then, remove the stem and place on a lined cookie sheet. I used Portabello mushrooms but you could use white mushrooms too. Lightly season with salt and pepper then roast at 400 degrees for 15-20 minutes. Dab out any excess water that releases from the mushrooms with paper towels so the inside is fairly dry. Then sprinkle with approximately 1 TSP of cheese per Parmesan Mushroom cap. Return to the oven until the cheese melts. 

Did you know that mushrooms are really good for you? They are the only fruit or vegetable that contains Vitamin D. Mushrooms boost your immune system, provide antioxidants (the substances that fight free radicals), contain B vitamins which help rev up your metabolism, and are rich in selenium which is shown to help with bladder health.

We’ve got more great recipes! 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!

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!

We’ve got more great recipes! 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!

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!

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!