1. Spaghetti Squash Done Right

    Spaghetti Squash Done RightWouldn’t it be awesome if we could eat a big bowl of noodles without any guilt over the excess carbs and calories? Well, nature has you covered with the perfect noodles found in spaghetti squash. These made-in-nature noodles are high in fiber and are very low in carbs and calories. So you can serve it up with your favorite sauce and enjoy pasta night your way.

    Many recipes for spaghetti squash have you cut the squash in half lengthwise. This technique causes the strands to be cut in half, shortening them. The technique shown below, which involves cutting the squash into rings, allows for the noodles to maintain their length – giving you the most authentic noodle experience. Enjoy!

    Courtesy of RealHealthyRecipes.com

    Servings: 4

    Here’s what you need…

    • 1 spaghetti squash
    • 1 Tablespoon coconut oil
    • sea salt and black pepper
    1. Preheat the oven to 400 degrees F. Line baking sheet with parchment paper.
    2. Cut the ends off the spaghetti squash and discard. Slice the rest of the spaghetti squash into 1-inch rings. Use a spoon to remove the seeds from the center of each ring.
    3. Rub the coconut oil over all of the spaghetti squash flesh. Generously season each ring with salt and pepper. Place the rings on the parchment paper lined baking sheet and roast in the preheated oven for 30 minutes. Flip each of the rings and roast for another 30 minutes, or until very tender.
    4. Once cooled use a spoon to remove the noodles. Place all of the noodles in a large bowl and season to taste with salt and pepper. Use as a base for your favorite spaghetti sauce. Enjoy!

    Nutritional Analysis: One serving equals: 61 calories, 4g fat, 7g carbohydrate, 0g sugar, 17mg sodium, 3g fiber, and 1g protein.

  2. Trail Mix Awesomeness….

    Trail Mix: Paleo Crunch

    It’s a little more involved than a traditional raw trail mix, but A-MAZING!

    WARNING: this is very addictive!  Make sure only to have ¼ cup at a time!

    Dry Ingredients:

    • ½ cup ground flax seeds
    • 1 cup raw pumpkin seeds
    • 1 cup raw sunflower seeds
    • 1.5 cup almond meal
    • 3 cups shredded unsweetened coconut
    • 4 cups raw slivered almonds
    • ½ cup unsweetened dried fruit (cherries, raisons, etc…)
    • 1 tsp. cinnamon
    • 1 tsp. sea salt
    • ½ tsp. baking soda

     Wet Ingredients:

    • 1/4 cup liquefied coconut oil
    • 1/3 cup raw organic honey
    • 3 tsp. pure vanilla extract


    1. Preheat oven to 250 °F   Combine all of the dry ingredients (EXCEPT the dried fruit) into a large bowl.  Mix well to make sure all of the ingredients are evenly distributed.
    2. In a medium bowl, add all of the wet ingredients & mix together until well combined.  Next, mix wet ingredients thoroughly into dry ingredients.
    3. Divide the mixture in a thin layer between 2 rimmed baking sheets and press mixture with the back of a
      spoon or spatula until flat.  Bake until lightly toasted. (About 45-60 minutes)
    4. Remove pan from oven, stir mixture & return to oven for another 15 minutes.
    5. Remove from oven, stir in dried fruit if using and let cool in the pans.  Be sure to store in a container with a paper towel on bottom to absorb any excess oil.

    (Compliments of PaleoSimplified.com)

  3. Roasted Broccoli and Cauliflower

    Roasted Broccoli and CauliflowerWe all know that vegetables are good for us, and that we should eat more fresh veggies in order to increase the fiber and vitamin content of our diets. But, the truth is that most veggie side dishes don’t taste good enough to entice the whole family to dive in. This recipe is the answer. Broccoli and cauliflower are roasted in an outrageously tasty way that’s simple, quick and full of nutrition.

    Serve this delicious veggie side dish with a piece of lean meat for a well-balanced, fitness approved meal.

    Servings: 4

    Here’s what you need…

    • 1 bunch broccoli
    • 1 bunch cauliflower
    • 1 Tablespoon olive oil
    • dash of sea salt
    • dash of pepper
    • 4 garlic cloves, minced
    • juice from 1 lemon
    1. Preheat your oven to 425 degrees F. Lightly grease a large baking sheet with olive oil.
    2. Wash the broccoli and cauliflower heads and then pat dry. It’s important to dry thoroughly so that it will roast properly. Cut into small florets.
    3. In a medium bowl combine the florets, olive oil, salt, pepper and garlic cloves. Toss until well combined and then spread over the prepared baking sheet.
    4. Roast for 25 minutes, stirring halfway through. Remove from oven once the florets are tender with crispy bottoms.
    5. Drizzle the lemon juice over the cooked florets and serve immediately.

    Nutritional Analysis: One serving equals: 160 calories, 4g fat, 98mg sodium, 8g carbohydrate, 4g fiber, and 4g protein

  4. Chocolate Protein Pudding!

    Chocolate Protein Pudding!What if I told you that I had a recipe for a creamy, chocolaty, protein-rich treat that would satisfy your sweet tooth while bringing you closer to your fitness goals? While it sounds too good to be true, this recipe delivers in flavor and nutrition!

    This is a protein packed dessert that the whole family will love. It’s important to enjoy desserts that are low in carbohydrates and sugar, and high in protein in order to shed body fat and develop healthy muscles. This recipe delivers on all fronts, without sacrificing flavor.

    Servings: 1

    Here’s what you need…

    • 6 oz Greek Yogurt, plain, fat free
    • 1 scoop high quality chocolate protein powder
    • Sprinkle of unsweetened cocoa powder
    1. In a small bowl use a whisk to combine the yogurt and protein powder. Mix until all lumps have disappeared.
    2. Garnish with a sprinkle of unsweetened cocoa powder.

    Nutritional Analysis: One serving equals: 220 calories, 0g fat, 445mg sodium, 11g carbohydrate, 0g fiber, and 42g protein.

  5. Tropical Teriyaki Chicken

    Tropical Teriyaki ChickenIt may be cold outside but this tropical chicken dish will remind you of swaying palm trees and warm beaches. In addition to sweet mango, this tasty recipe has guilt-free onion rings to make your healthy eating more exciting.

    This salad is fun and full of flavor, made with nutrient-packed microgreens, sweet mango, tender teriyaki chicken and guilt-free onion rings. Eat this and give your body the protein it needs as well as a healthy serving of fiber. Enjoy!

    Servings: 6

    Here’s what you need…

    • 4 organic, free-range chicken breasts
    • ¼ cup Organicville Island Teriyaki Sauce
    • 1 large yellow onion, cut into 1/2 inch slices
    • 1 cup almond meal
    • dash of salt
    • ¼ teaspoon garlic powder
    • 1 cup coconut milk, full fat
    • 1 omega-3 egg
    • 4 cups organic micro greens or mixed greens
    • 1 fresh, ripe organic mango, sliced
    • 4 Tablespoons organic goat cheese, crumbled
    1. Rinse the chicken breasts. Place in a large ziplock bag with the teriyaki sauce, mix until all the chicken is coated. Place in refrigerator for at least 30 minutes. (Do it overnight for even better flavor!)
    2. Preheat oven to 400 degrees F. Lightly grease a baking sheet with coconut oil.
    3. In a shallow bowl combine the almond meal, salt and garlic powder. In another shallow bowl whisk the coconut milk and egg.
    4. Dip each onion ring in the milk mixture and then coat with the almond meal mixture. Place on prepared baking sheet.
    5. Bake for 20 minutes. Remove from oven, flip each onion ring, then return to oven for an additional 10 minutes.
    6. Heat a grill pan and lightly coat with coconut oil. Place the chicken breasts on the grill pan, and cook 4 minutes each side, until there is no longer any pink in the middle.
    7. Remove chicken from heat and slice.
    8. Prepare each plate with a pile of micro greens, sliced mango, goat cheese crumbles, a few onion rings and then top with teriyaki chicken.

    Nutritional Analysis: One serving equals: 366 calories, 2g fat, 268mg sodium, 23g carbohydrate, 4g fiber, and 40g protein

  6. Tender Slow Cooker Chicken

    Tender Slow Cooker ChickenHere’s a wholesome, comforting meal to warm you up on a cold winter day. It’s filled with muscle-building protein and dotted with fiber-rich veggies to keep you on track with your fitness goals.

    Putting dinner in the slow cooker before you leave for work in the morning is one of the easiest ways to ensure that you’ll be eating a healthy dinner that night. This chicken breast comes out so tender that it literally falls apart—it’s delicious. Enjoy!

    Servings: 6

    Here’s what you need…

    • 1 Tablespoon olive oil
    • 1 small red onion, chopped
    • 1 small yellow onion, chopped
    • 3 garlic cloves, minced
    • 3 lbs organic, boneless, skinless chicken breasts
    • salt and pepper
    • 12 dried figs, chopped
    • 1 cup butternut squash, chopped
    • 1 cup chicken broth
    • 1 teaspoon dried rosemary
    • 2 Tablespoons fresh tarragon, chopped
    • 2 Tablespoons fresh sage, chopped
    1. In a large skillet place the olive oil over medium heat. Add the onions and garlic and sauté for 5 minutes.
    2. Rinse the chicken and pat dry. Season with salt and pepper. Add to the skillet, browning each side for about 5 minutes.
    3. Transfer the contents of the skillet to your slow cooker and top with the remaining ingredients. Cook on low for 6 hours.

    Nutritional Analysis: One serving equals: 389 calories, 7g fat, 400mg sodium, 27g carbohydrate, 2g fiber, and 48g protein

  7. Turkey Pumpkin Stew

    Chickpea SlawThis comforting winter soup is filled with creamy pumpkin and savory turkey, while keeping it low-carb and high protein. Doesn’t get better than this!

    If you’re making this after your big holiday meal, feel free to use shredded, roasted turkey instead of raw, ground turkey. Simply chop the shredded, roasted turkey and add in the last 10 minutes of the cooking time. Enjoy!

    Servings: 12

    Here’s what you need…

    • 1 Tablespoon coconut oil
    • 1 small yellow onion, chopped
    • 1 fennel bulb, chopped
    • 1 small butternut squash, peeled, seeded and chopped
    • 2 teaspoons fresh ginger, minced
    • 1 lb ground turkey
    • 1 (14oz) can diced tomatoes in sauce
    • 1 (14oz) can pumpkin
    • 4 cups chicken broth
    • ½ teaspoon sea salt
    • ¼ teaspoon black pepper
    • ½ cup parsley, chopped
    1. In a large soup pot, place the coconut oil over medium-high heat. Add the onion and cook for 3 minutes, until tender. Add the fennel, butternut squash and ginger. Cook for 5 minutes.
    2. In a large skillet place the ground turkey over medium-high heat. Cook until browned, stirring often. Drain off liquid.
    3. Add the turkey, tomatoes, pumpkin, broth, salt and pepper to the soup pot. Cover and cook over low heat for 40 minutes. Stir in the chopped parsley and cook, uncovered for another 10 minutes. Serve warm. Enjoy!

    Nutritional Analysis: One serving equals: 110 calories, 4g fat, 195mg sodium, 10g carbohydrate, 2g fiber, and 9g protein.

  8. Chickpea Slaw

    Chickpea SlawIf you love coleslaw, then this salad recipe will quickly become your new favorite. While most coleslaw recipes contain a heavy, creamy dressing this one is made with guilt-free Greek yogurt. We’ve also added in some chickpeas for the boost of protein and fiber.

    Make an effort to lighten up more of your favorite recipes by employing techniques like swapping out heavy cream for Greek yogurt or swapping refined sugar for coconut palm sugar or stevia. It’s small dietary changes like that over the long haul that will ultimately make the biggest impact on your health and fitness. Enjoy!

    Servings: 8

    Here’s what you need…

    • ⅓ cup fat-free plain Greek yogurt
    • 1 Tablespoon white balsamic vinegar
    • 1 Tablespoon water
    • ¼ teaspoon kosher salt
    • Freshly ground black pepper
    • 1 (15 oz.) can low-sodium chickpeas, rinse and drained
    • 2 ½ cups sliced packed green cabbage
    • 2 stalks celery, thinly sliced
    • 2 carrots, peeled with a vegetable peeler into strips or thinly sliced, or 2 cups shredded carrots
    1. In a medium bowl, stir together the yogurt, vinegar, water, salt, and pepper to taste. Add the chickpeas, cabbage, celery, and carrots; toss to combine.
    2. Transfer slaw to a plastic food storage bag and chill at least 4 hours before serving; slaw keeps up to 3 days.

    Nutritional Analysis: One serving equals: 214 calories, 3g fat, 107mg sodium, 29g carbohydrate, 10g fiber, and 12g protein

  9. Red Bean and Lentil Casserole

    Red Bean and Lentil CasseroleIs there anything better this time of year than a homemade casserole, hot from the oven? The comforting aroma and the heart-warming enjoyment of that first, delicious bite stay with you for days to come.

    This fiber-filled casserole is simple to make, contains many vital nutrients and delivers a wonderful flavor that only gets better when enjoyed the next day for lunch. It’s a fantastic way to learn how to make and enjoy sprouted lentils – which are highly nutritious. Enjoy!

    Servings: 8

    Here’s what you need…

    • 1 teaspoon olive oil
    • 1 large onion, peeled and finely chopped
    • 1 teaspoon garlic, peeled and finely chopped
    • 1 red bell pepper, seeded and chopped
    • ½ cup dry sprouted lentils, such as Puy or green
    • 2 ½ cups low-sodium, organic vegetable broth
    • 1 large cooking apple such as Granny Smith or Macintosh, peeled, cored, and chopped
    • 2 teaspoons dried basil
    • ¼ cup white wine
    • 1 (14oz) can chopped tomatoes
    • 1 (15oz) can kidney beans, drained and rinsed
    • ½ cup shaved Parmesan cheese
    • Salt and pepper to taste
    • Grated parmesan cheese (optional)
    1. Preheat the oven to 350ºF. Lightly grease a 9×13 casserole pan with olive oil.
    2. Heat the olive oil gently in a large saucepan, add onion and garlic, and cook for five minutes until the onions are translucent.
    3. Add lentils and stir, then add vegetable stock. Bring to a boil, then reduce heat and simmer for 25 minutes.
    4. Add the peppers, basil, apple, white-wine, shaved Parmesan cheese, and canned tomatoes and mix well.
    5. Transfer the mixture to and sprinkle grated Parmesan cheese on top. Cook in oven for 30 minutes.
    6. Serve immediately, or freeze remaining portions in individual servings.

    Nutritional Analysis: One serving equals: 260 calories, 3g fat, 335mg sodium, 42g carbohydrate, 10g fiber, and 18g protein

  10. Meaty Comfort Chili

    Comfort ChiliCold days call for warm, hearty comfort food and, boy, do I have the perfect recipe for you today. This Meaty Comfort Chili has all of the warmth, flavor and comfort that you could ask for in a healthy dinner. This recipe tastes even better the next day!

    You have several serving options with this chili. You could serve it in bowls, topped with a sprinkle of cheese, a dollop of sour cream and a sprinkle of fresh green onions. You could scoop it over freshly baked sweet potato. You could use it to dress up a serving of scrambled eggs. You could serve it, chilled, over a large salad. The possibilities are endless. Enjoy!

    Servings: 12

    Here’s what you need…

    • 6 oz. hot turkey Italian sausage, loose
    • 1 yellow onion, chopped
    • 1 cup chopped green bell pepper
    • 1 Tablespoon garlic, minced
    • 1 lb ground beef
    • 1 jalapeno pepper, chopped and seeded
    • 2 Tablespoons chili powder
    • 2 Tablespoons coconut sugar OR honey
    • 1 Tablespoon ground cumin
    • 3 Tablespoons tomato paste
    • 1 teaspoon dried oregano
    • ½ teaspoon freshly ground black pepper
    • ¼ teaspoon salt
    • 2 bay leaves
    • 1 ¼ cups Merlot or other fruity red wine
    • 1 (28oz) can no-salt-added whole tomatoes, undrained and coarsely chopped
    • 2 (15oz) cans no-salt-added kidney beans, drained
    • Sour cream (optional garnish)
    • Shredded cheese (optional garnish)
    • Green onion (optional garnish)
    • Diced tomatoes (optional garnish)
    1. Heat a large heavy bottomed pot over medium-high heat. Add the sausage, onion, bell pepper, garlic, ground beef and jalapeno to pan; cook 8 minutes or until sausage and beef are browned, stirring to crumble.
    2. Add chili powder, coconut sugar, cumin, tomato paste, oregano, black pepper, salt and bay leaves and cook for 1 minute, stirring constantly. Stir in wine, tomatoes, and kidney beans; bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally.
    3. Uncover and cook for 30 minutes, stirring occasionally. Discard the bay leaves. Sprinkle each serving with the garnishes.

    Nutritional Analysis: One serving equals: 284 calories, 1g fat, 79mg sodium, 28g carbohydrate, 12g fiber, and 16g protein

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