314.952.9496

Recipes

Ranch Chicken Taco Recipe

For those that don't know her well, Emily is a pretty busy gal. On top of cracking the whip 40+ hours a week around the gym, she is also taking 12 hours a week of massage therapy classes and dog sits on a regular basis. Once you throw in a few hours of educational material that we cover each week and maintaining her own workout routine, she doesn't want to spend much time in the kitchen preparing healthy meals. Something that works for her on the weekends is using different crockpot recipes and then portioning them out before the week starts so she has one less thing to worry about with all that running around. This ranch chicken taco recipe is one of her favorites and requires virtually no prep time. 3-4 chicken breasts 1 packet low sodium taco seasoning 1 packet ranch seasoning mix 2 cups low sodium chicken broth All you have to do is put all of the ingredients into the crockpot, set it on low and come back 4-6 hours later ready to shred the chicken with a fork! Depending on her mood, she might eat it plain, in a wrap or put it on top of a salad.…

Recipe: Marinated Flank Steak with Cherry Tomato Salad

This recipe is one from Jennifer that she uses on a regular basis because her husband and three kids all enjoy it (you might know how difficult it can be to please a party of five). Give it one a try and let us know what you think! 3 garlic cloves, minced 1 medium shallot, chopped 2 tablespoons reduced sodium soy sauce 2 tablespoons balsamic vinegar 2 teaspoons olive oil 1/2 teaspoon dried thyme 1 pound lean flank steak 1 pint cherry tomatoes, halved 1/2 small red onion, finely chopped 1/4 tsp salt Combine garlic, shallot, soy sauce, 1 tbsp vinegar, 1 tsp oil, and thyme in zip-close plastic bag; add steak. Squeeze out air before closing and make sure steak covered. Refrigerate at least 2 hours (can be overnight), turning occasionally. To make the salad, combine remaining 1 tbsp vinegar and 1 tsp oil, tomatoes, onion, and salt in medium bowl. Remove steak from marinade (and toss the marinade) and grill to your liking. When done let it sit about 5 minutes, then slice across the grain in diagonal slices. Serve with the tomato salad. One serving is about 4 slices with about 1/2 cup of salad, so for…

Paleo Inspired Chick-fil-A

Ingredients for Paleo Chick-fil-A: 1 pound (500 g) of chicken breasts, cut into large chunks 1/3 cup dill pickle juice 1 egg, beaten 1 Tablespoon coconut milk 1 Tablespoon coconut flour 1 Tablespoon arrowroot flour 1/2 Tablespoon paprika (sweet or smoked) 1/2 teaspoon sea salt 1/2 teaspoon black pepper 1/2 teaspoon onion powder 1/4 teaspoon garlic powder Coconut oil for frying Directions for Paleo Chick-fil-A: Cut the chicken breast into large chunks, and put it in a zip top plastic bag. Pour the pickle juice into the bag. Let it marinate in the refrigerator for at least 2 hours. (I kept it in overnight). After it’s done marinating, pour the pickle juice out of the bag. In a small bowl, mix the beaten egg and coconut milk. Pour that into the bag and let it sit for about 10 minutes while you prepare the spice mix. In another small bowl, mix the coconut flour, arrowroot flour, smoked paprika, salt, pepper, onion power and garlic powder. Open the bag and drain out as much egg/coconut milk as you can. It doesn’t have to be 100% dry because you want something for the spice mix to stick to. Pour the spice mix…

Breakfast Stuffed Peppers

Breakfast Stuffed Peppers - this looks so easy and yummy!  Can't wait to try this.  I will be adding some goat cheese when I make them! Ingredients: 4 red bell peppers (any color bell pepper works) 16 oz bag frozen, chopped spinach (I get mine from Trader Joe’s) 4 eggs Directions: 1. Preheat oven to 400 degrees. Line the bottom of a baking dish with foil. 2. Cut off the top of each pepper. Remove the seeds. 3. Place peppers into baking dish and bake for about 15 minutes. 4. Meanwhile, defrost the spinach in the microwave. Squeeze the moisture out of the spinach. 6. Remove peppers from oven and stuff the bottom 1/2 with cooked spinach. 7. Crack an egg into the top 1/2 of each pepper. 8. Bake for ~20 min longer.

Baked Nacho Kale Chips

Baked Nacho Kale Chips Ingredients: 1 very large bunch (or two 170 g bags) kale 1/3 cup (50 g) coconut butter or cashew butter Juice of 1 lemon 12 oz (350 mL)  jar roasted red bell peppers, drained 1 tsp salt 1/2  tsp black pepper Directions: Preheat the oven to 325F (170F). Line two baking sheest with parchment paper (my preference…the kale will not stick) or foil. Combine the nut butter, lemon juice, roasted red peppers, salt and pepper in a food processor or blender. It will make a paste which should be relatively thick. Rinse the kale, and pat it dry. Remove the leaves from the tough stems. Spread the kale on the baking sheet and pour the nut butter mixture on top. You’re going to need to use your hands to massage (hmm that sounds a little creepy) the nut butter into the leaves. You want them evenly coated. It’s important that the kale be spread in one even layer and overlaps as little as possible. Bake for about 20 minutes, stirring once or twice. Keep an eye on the chips because they can burn quite quickly.  I usually rotate the pans at least once while baking. Alternatively,…

Marinated Steak with Honey Pineapple Sauce

Marinated Steak with Honey Pineapple Sauce 16oz flank steak 1 small onion, chopped 1 green pepper, sliced 1/2 cup cooking wine 1/3 cup apple juice 1/4 cup teriyaki sauce 2 tsp. soy sauce 1 tsp. fresh garlic 1/4 tsp. ginger 1/2 cup crushed pineapple (unsweetened) 2 tsp. cornstarch 1 tsp. honey   1. Combine ingredients 2-9.  Add over steak. Marinade at least 3 hrs. or overnight. 2. Remove steak from marinade, broil on each side for 4 min. 3. Combine and stir in a bowl the last 3 ingredients until cornstarch dissolves. 4. In a sauce pan, heat marinade for 3 min., then add the honey pineapple mixture.  Heat until thickened. 5. Pour combined sauces over steak.  Serves 4 Calories: 224 Carbs: 25 Protein: 25 Fat: 6    

Thanksgiving Stuffing Meatballs

Thanksgiving Stuffing Meatballs Make the Italian Sausage Spice Blend below...you will need 2 tbsp. for the following receipe: Ingredients: 2lbs. ground pork 2tbsp Italian Spice Blend (below) 2 tsp coconut oil 1/4 c onion, finely chopped 1/4 c celery, finely chopped 1/4 c carrot, grated or shredded 1/4 c chestnuts (walnuts or pecans if chestnuts not available) Directions: Preheat oven to 425 In med mixing bowl, combine the pork and Italian Spice Blend until the spices are will incorporated evenly throughout the meat. In large skillet over med heat, melt the coconut oil.  Place onion, celery and carrots in the pan, and sauté until the onions and celery appear translucent.  Add the chestnuts, and continue to cook for another 2 min. Set the onion, celery, carrot and chestnut mixture aside to cool until you can touch it comfortably.  Then, combine the mixture with the meat, and form the pork into 24 meatballs. Place the meatballs in an oven-safe dish or on a baking sheet, and bake approximately 25-30 min. or until cooked all the way through.     Italian Sausage Spice Blend 1 tsp sea salt 1 tbsp. fennel seeds, ground 1 tbsp. ground sage 1 tbsp. garlic powder 1…

Receipes for Spice Blends

Eating healthy shouldn't be boring.  I am sharing spice blend recipes that I found, that help make boring meals, exciting!  Each recipe yields approx. 5 tbsp. Chorizo Spice Blend 2 tbsp. chipotle powder 1 tbsp. smoked paprika 1 tbsp. onion powder 1 tbsp. garlic powder 1/2 tbsp sea salt 1 tsp black pepper   Italian Sausage Spice Blend 1 tsp sea salt 1 tbsp. fennel seeds, ground 1 tbsp. ground sage 1 tbsp. garlic powder 1 tbsp. onion powder 1/4 tsp white pepper (or 1 tsp of black pepper)   Curry Spice Blend 1 tbsp. curry powder 1 tbsp. onion powder 1 tbsp. paprika 1/2 tbsp. cinnamon 1 tbsp. sea salt   These blends can be used to spice up any meats or veggies!!!      

Mustard Glazed Chicken Thighs

Mustard Glazed Chicken Thighs Ingredients: 1/4 c. melted coconut oil 2 Tbsp gluten-free mustard Black pepper to taste 1/2 tsp sea salt 1/2 tsp dried sage 12 bone-in, skin-on chicken thighs (or chicken breasts) Directions: Preheat oven to 425 In a small mixing bowl, combine the melted coconut oil, mustard, black pepper, sea salt, and dried sage.  Place the chicken thighs on a baking sheet or oven safe dish, and brush the mixture evenly over each one. Bake for 45 min or until a thermometer reads 165 when inserted into the center of one of the thighs.    

Original Omelet

Original Omelet Prep: 10 min / Yields: 1 serving / Cook time:  10-15 min. Ingredients: 1 c. EggBeaters Original egg substitute 3 c. fresh spinach, chopped 2 c. mushrooms, sliced 1/3 c. shredded moderate-fat cheese such as shredded part-skim mozzarella 1/4 c. cherry tomatoes, diced 1/3 c. Morningstar Farms Meal Starters Sausage Crumbles 1/2 c. black olives, sliced 1/2 tsp. Mrs. Dash seasoning (any flavor) Non-stick cooking spray Dash of salt and/or pepper DIRECTIONS: Spray pan with non-stick spray for up to 10 seconds.  Over medium heat, add all veggies and sausage crumbles.  Cook and stir until mushrooms are fairly soft (4 min).  Sprinkle Mrs. Dash seasoning over veggies, stirring to coat evenly.  Then pour EggBeaters over mixture and reduce to medium heat.  While omelet cooks, lift edge of egg mixture to allow the uncooked egg to flow underneath.  When most of the egg is cooked, sprinkle cheese on top.  Allow cheese to melt slightly, then fold in half and serve.  Salt and pepper to taste, if desired. 350 calories / 11g fat / 1230mg sodium / 5g fiber / 18g carbs / 43g protein  

Schedule your free 30 minute strategy session today!

I'm Ready To Be Strong & Healthy