Creamy Apple Celery Salad with Protein
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  1. Creamy Apple Celery Salad with Protein

    ​If your sweet tooth is acting up again right before bed then consider trying this crunchy, sweet, creamy salad.

    While any type of apple will work in this salad, I find that honey crisp, pink lady or sweet tango to taste the best.

    Courtesy of RealHealthyRecipes.com

    What you need Serves 4

    2 cups pink lady or honey crisp apples, cored and chopped ¼ cup thinly sliced celery 1 Tablespoon raisins 2 teaspoons lemon juice 1 cup plain, nonfat Greek yogurt ¼ cup vanilla protein powder ¼ teaspoon ground cinnamon

    Instructions

    1. Combine the chopped apples, sliced celery, and raisins in a medium bowl. Toss with the lemon juice.

    2. In another medium bowl combine the yogurt, protein powder and cinnamon. Mix until fully combined. Add the apple mixture and mix well. Chill for 10 minutes and then serve. Enjoy!

    Nutrition One serving equals: 224 calories, 1g fat, 66mg sodium, 44g carbohydrate, 7g fiber, 33g sugar, and 14g protein

  2. Apple Pork Chops

    Here is another wholesome dinner that’s simple and quick enough to make on a busy weeknight.

    Lean cuts of pork are high in protein and low in fat. Add a side of veggies and you’ve got a clean meal that delivers all the right nutrients without waist-expanding carbs.

    Remember that making simple meals like this at home will help accelerate your fitness results.

    What you need

    Serves 4

    • 2 apples, chopped
    • 1 medium yellow onion, chopped
    • 2 Tablespoons coconut oil
    • cinnamon
    • sea salt
    • 4 lean pork chops
    • 1/4 cup white wine
    • 1/4 cup sliced almonds

    Instructions

    1. In a large skillet warm 1 Tablespoon of the coconut oil over medium heat. Add the apples and onions. Sauté for 5 minutes until the apples are tender.

    2. Remove the apples and onions from the pan.

    3. Add the remaining Tablespoon of coconut oil to the pan and leave the heat on medium. Sprinkle cinnamon and salt on both sides of the pork chops then rub in.

    4. Place the pork chops in the pan, sear on each side for 2 minutes.

    5. Add the wine and bring to a boil. Add the apples and onions back to the pan, cover and cook for about 6 minutes.

    6. Sprinkle with the almonds and serve the chops with a generous helping of the apples and onions.

    Nutrition

    One serving equals 296 calories, 12g fat, 94mg sodium, 10g carbohydrate, 2g fiber, and 21g protein

  3. Turkey Lettuce Wraps with Quick Apple Chutney

    Reducing the starchy carbs in your dinner is a proven way to stimulate weight loss. This means making changes like using lettuce leaves instead of tortillas and swapping out rice for shredded cauliflower.

    Dinners like these Turkey Lettuce Wraps will help you quickly reach your fat loss goal. The shredded cauliflower, rice and onions in this recipe make an amazing substitution for grain-based pilaf. With the addition of lean, ground turkey and lettuce this comfort-food tasting meal is actually quite lean and green.

    Courtesy of RealHealthyRecipes.com

    What you need
    Serves 6

    12 large Romaine lettuce leaves

    For the Cinnamon Ground Turkey Rice:

    1 Tablespoon olive oil
    2 carrots, shredded
    1/2 yellow onion, minced
    dash of sea salt
    1/2 teaspoon ground cinnamon
    1 lb ground, organic turkey
    1 head cauliflower, shredded (To shred: cut into florets and run through a food processor with the grating attachment)
    1/3 cup golden raisins
    1 cup chicken broth
    dash of freshly ground pepper

    For the Quick Apple Chutney:

    1 Tablespoon coconut oil
    1/2 yellow onion, minced
    2 green apples, chopped
    1/4 teaspoon ground cinnamon
    1 Tablespoon coconut crystals
    1/2 cup apple juice or apple cider
    sprinkle of sea salt

    Instructions

    1. For the Cinnamon Ground Turkey Rice: In a large skillet place the olive oil over medium heat. Add the carrots and onions, cook for 3 minutes, until soft. Add salt, cinnamon and ground turkey. Cook until the meat is no longer pink. Add the head of shredded cauliflower, raisins, broth and pepper. Cook for another 4 minutes, until heated through.

    2. For the Quick Apple Chutney: In a medium skillet place the coconut oil over medium heat. Add the onion and apples. Cover and cook for 10 minutes. Uncover, add the cinnamon, coconut crystals, apple juice and salt. Bring to a boil, then simmer for another 4 minutes until apples are tender.

    3. Assemble Your Lettuce Wraps: Spread a generous spoonful of the turkey mixture along the center of a Romaine lettuce leaf, top with a spoonful of chutney. Enjoy

    Nutrition
    One serving equals: 248 calories, 9g fat, 156mg sodium, 25g carbohydrate, 5g fiber, and 17g protein

  4. Faux Fried Chicken Apple Skillet

    Is there anything better than single skillet dinners? I wish every meal only required a single pot, pan or skillet! That would sure save us some clean up time. This recipe, for Skillet Fried Chicken with Apple, is everything that a comforting, cold weather dinner should be. The chicken is lightly coated in coconut flour, giving it the feel of fried chicken without the extra fat, calories and guilt. Apple cider and fresh apples along with fresh sage bring seasonal flavors and close-your-eyes worthy taste.

    Courtesy of RealHealthyRecipes.com

    Servings: 6

    Here’s what you need

    • 2 pounds chicken tenders
    • sea salt and black pepper
    • ¼ cup coconut flour
    • 3 tablespoons coconut oil, divided
    • 1 yellow onion, chopped
    • 1 tablespoon garlic, minced
    • ¾ cup broth (chicken or bone)
    • ¾ cup Apple Cider
    • 2 apples, seeded and diced
    • 1 tablespoon apple cider vinegar
    • 1 tablespoon fresh sage leaves, minced (use the smallest leaves intact as garnish)

    Instructions

    1. Season the chicken tenders on both sides with salt and pepper. Set 1 Tablespoon of the coconut flour aside, and dredge the chicken through the remaining coconut flour, shaking off the excess.
    2. In a 12-inch skillet place 2 Tablespoons of the coconut oil over medium-high heat. Add the chicken and cook until browned, about 7 minutes per side. Transfer the chicken to a plate and tent with foil.
    3. Add the remaining 1 Tablespoon of coconut oil to the same skillet over medium-high heat. Add the onions and garlic; cook for 5 minutes. Stir in the remaining 1 Tablespoon of coconut flour and cook for another 2 minutes.
    4. Deglaze the skillet with the broth and cider and bring to a boil. Reduce the heat to medium and simmer until it thickens, about 5 minutes.
    5. Add the apples, vinegar and sage. Season to taste with salt and pepper. Simmer until the apples soften, about 5 minutes. Add the chicken back to the skillet, and cover with the sauce. Garnish with fresh sage leaves. Enjoy!

    Nutritional Analysis

    One serving equals: 216 calories, 12g fat, 21g carbohydrate, 12g sugar, 265mg sodium, 3g fiber, and 29g protein.


Your Personal Best Location
Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com