Tag: what to eat

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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!

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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.

 

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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!

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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!

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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!

 

 

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Healthy Eats: Egg Salad

You can make some easy swaps to turn traditional meals into healthy eats. Using Greek Yogurt in place of mayonnaise is a great way to cut unnecessary fat and calories from dishes such as Egg Salad, Chicken Salad, and homemade dressings. In our Healthy Eats version of egg salad, we use a combination of soft boiled whole eggs, egg whites, Greek Yogurt, and Dijon mustard to create a rich and creamy egg salad. Here’s how to put it together:

Ingredients & Directions:

Soft-Medium Boiled Eggs (2 whole + the whites of 2 more eggs)

1 TBSP Non-Fat Greek Yogurt

1 TSP Dijon Mustard

Chop eggs with a knife and stir in yogurt and Dijon Mustard. For a bit of heat you can also add hot sauce to taste. For the classic Sandwich/Salad combination, serve your portion of egg salad on toasted Ezekiel Bread with a small side salad.

Healthy eating takes planning and commitment. We have great recipes to help you stay on track!

*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!

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Healthy Eats: Chimichurri Pork Tenderloin

As you near the end of your healthy week you’re likely tired of chicken, fed up with fish, and boiled over by egg whites. What’s a healthy cook to do? Try a different protein with tons of flavor – Chimichurri Pork Tenderloin! Pork Tenderloin is very lean and tastes great prepared a multitude of ways. You can grill it, bake it or my personal favorite – set it and forget it in the slow cooker (Crockpot).

The Chimichurri Pork Tenderloin takes a little bit of preparation but once it’s in the pot, it’s sit back and smell the flavor success! To prepare you’ll need a high power blender or food processor.

Ingredients:

1 Bunch of Cilantro (stems cut off)

1 Bunch of Flat Leaf Parsley (stems cut off)

1/2 of a medium red onion

4-5 peeled cloves of garlic

Juice of 1.5 limes

1 TBSP red wine vinegar

1 TSP salt

1 TSP red pepper flakes

Place all of the above ingredients in your food processor and pulse until combined. Place trimmed Pork Tenderloin in the slow cooker and top with Chimichurri sauce. You may want to reserve some of the sauce for serving with the pork once it’s cooked. Cook on low for 4-6 hours depending on the thickness of  your tenderloins. Slice on a cutting board and serve with the reserved Chimichurri Sauce.

The Chimichurri Pork Tenderloin pairs nicely with Sweet Potato Fries and Grilled Vegetables.

Healthy eating takes planning and commitment but the results will be worth it. We have tons of great recipes to mix it up in the kitchen and keep that healthy cooking tasting good!

*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!

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Healthy Eats: Grilled Kale Salad

This Grilled Kale Salad is not your average pile of greens with dressing on it! Kale has depth especially after a trip to the open flame. To put this simple grilled kale salad together all you need to do is thoroughly wash and dry your kale stalks to remove any sand/dirt, spritz with nonstick cooking spray, and sprinkle with salt and pepper. Send it straight to your pre-heated grill but watch it closely as it can go from char-grilled to “charred” in the matter of seconds!

While your kale stalks are grilling, slice some tomatoes and onions. You can also half a lemon in preparation. When the greens come off the grill, drizzle with fresh lemon juice, add a little more salt and pepper, then top with the tomatoes and onions. This is a guilt free, meal plan approved side dish. If you would like to add your allotted fat portion, top with olive oil or avocado.

Get in the kitchen to get the most of your hard work at the gym! We have tons of other healthy recipes to keep your eating efforts interesting. Check back often for new inspiration!

*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!

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Healthy Eats: Whole Turkey

If you’ve been eating clean for a while you’ve likely burnt out on chicken, ground turkey, white fish, or lean ground beef at some point in your healthy eating quest. When you JUST CAN’T eat another bite of grilled chicken, I recommend changing up your protein game plan.

A whole turkey doesn’t have to be limited to Thanksgiving time. A whole turkey is actually pretty cheap per pound, available in your freezer section year round, and takes little effort to prepare. The only downside to the whole turkey is the amount of time in the oven, but if you plan ahead and do food prep on Sunday afternoon, you can make a nice family dinner and also have tons of leftover healthy protein for the week.

Here’s how I make a whole turkey:

Thaw your turkey in refrigerator according to package. Once thawed, remove the gravy and gizzard packet from the cavity and rinse thoroughly and pat the turkey with paper towels. Place turkey in a tinfoil lined large roasting pan. Drizzle the juice of 1 fresh lemon over the bird. Place the lemon halves in the cavity of the whole turkey. Sprinkle salt free seasoning all over the bird. I used Penzey’s Bavarian Seasoning for this preparation. Roast the whole turkey in the oven at 325 degrees for 2-3.5 hours (or longer depending on size and package instructions). Let the turkey cool slightly then slice it. For meal plan approved protein, make sure to remove the skin and any excess fat.

If you love a turkey sandwich, now you’ve got healthy wholefood turkey (not processed lunch meat) that can compliment your flour-free bread and nature’s mayo (the amazing avocado)!

Whole turkey is not just for Thanksgiving anymore. Give it a go the next time you burn out on chicken! Click here for 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!

 

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Healthy Eats: Protein Pudding

Protein Pudding is one of those protein powder wonders! How can something with so little calories, fat, and carbs taste so good? You’ll love this as a sweet treat, low-carb after dinner snack, or a quick on-the-go meal to keep you on track! It’s pretty easy to make but you have to stay close to the microwave at all times. If you let it go too long you will have concrete protein, not protein pudding!

For every 1 portion (usually 1 scoop) of protein powder, add 1/4 cup water. Whisk the two ingredients together in a microwave safe bowl. Set the microwave for 2 minutes on half power. Let it cook about 30 seconds before whisking. Then put it back in for 20 seconds and whisk again. Then depending on the consistency, drop to 10-15 seconds. Once it is close to pudding consistency, do not let it go more than 5-8 seconds at a time. It will quickly turn into rock and you will have to start over!

Once done, top with your allotted fat in peanut butter or almond butter. It’s great served warm or store it in containers and eat it cold!

Healthy food doesn’t have to be bland and boring. Snazz up your clean cooking with our great recipes!

*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!