Healthy Recipe- Roasted Whole Peppers with White Beans
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  1. Healthy Recipe- Roasted Whole Peppers with White Beans

    With their meaty texture and robust flavor, fresh bell peppers can make a healthy and filling stand-in for meat if served whole. In this rustic vegetarian dish, adapted from the New York Times, the peppers are roasted until the skins are caramelized, then served atop well-seasoned white beans and greens. A crumble of feta — and a dollop of yogurt if you so desire — adds a cooling touch. Pita or crusty bread soaks up more of the juices.

    Serves 4. – Susan Puckett

    Ingredients

    • 4 red bell peppers (or any color)
    • ¼ cup extra-virgin olive oil, plus more for serving
    • Salt
    • 3 cups cooked white beans (or two 15-ounce cans), rinsed
    • 3 to 4 cups stemmed, chopped kale, spinach, or other dark leafy greens
    • 1 large garlic clove, finely grated
    • 1 tablespoon harissa paste or sauce (or ½ teaspoon smoked paprika)
    • 1 teaspoon dried oregano
    • Pinch of red pepper flakes
    • Freshly ground black pepper
    • ½ cup crumbled feta cheese
    • 1 tablespoon vinegar (any kind) or lemon juice, plus more, if needed
    • Plain yogurt and warmed pita or crusty bread for serving, optional

    Instructions

    1. Preheat the oven to 400 degrees. In a large cast-iron skillet, toss the bell peppers with 2 tablespoons of the oil and season lightly with salt. Roast on their sides, flipping halfway through, until browned and starting to wrinkle, 40 to 45 minutes.
    2. Transfer the roasted peppers to a plate. To the skillet, add the beans, greens, garlic, harissa or paprika, oregano, red pepper flakes, a few grindings of black pepper, and the remaining 2 tablespoons of oil. Stir well, taste for seasoning, and sprinkle with feta.
    3. Set the roasted peppers on top of the beans, return to the oven, and roast until the beans are hot and the greens wilted, about 10 minutes.
    4. Drizzle the beans with the vinegar. Serve each person a helping of beans along with a whole pepper. They can core and scrape out the seeds as they eat, allowing the juices within to flavor the bean mixture.
    5. Serve with pita, yogurt, and more oil and vinegar on the side, if desired.

    Susan Puckett is an Atlanta-based food writer and cookbook author.

    Interested in another tasty, healthy recipe? Click HERE!

  2. Healthy Recipe- Fish in Crazy Water

    fish in crazy water dish

    Fish in Crazy Water is a classic Neapolitan dish in which fish is poached in liquid infused with tomatoes, olive oil, and other flavorings. This version, adapted from a recipe in “Italy on a Plate: Travels, Memories, Menus,” is fast, easy and delicious. The silky texture of the sauce created in the pan is due to the seemingly high proportion of heart-healthy olive oil, much of which will remain in the bottom of the pan. Dial back that amount as you wish.  Serves 3-4. – Susan Puckett

    Ingredients

    • 2/3 cup extra-virgin olive oil
    • 2 large cloves garlic, smashed
    • 1 medium white or yellow onion, diced
    • 3 stalks celery, trimmed and diced
    • 1 pint cherry tomatoes, halved
    • ½ cup pitted, halved kalamata olives
    • ¼ cup capers, drained
    • 3 or 4 white fish fillets, such as flounder, sea bass, or cod
    • 1 tablespoon minced Italian parsley
    • ½ teaspoon salt

    Instructions

    1. Heat the olive oil in a large, lidded skillet over medium heat. Add the garlic, onion, and celery, and sauté for 5 minutes, or until tender. Stir in the tomatoes, olives, capers, and parsley.
    2. Place the fillets on top of the vegetables and sprinkle each with salt. Add enough water to the skillet to just cover the vegetables, making sure it only reaches the bottom of the fillets.
    3. Cover the skillet tightly with the lid and cook over medium heat for 5 to 10 minutes, depending on the thickness of the fish, until the fish is opaque and flakes easily.
    4. Place a fillet on each of 3 or 4 shallow bowls or rimmed plates and spoon some of the vegetables and broth over each.

    Susan Puckett is an Atlanta-based food writer and cookbook author.

    For another delicious and easy healthy recipe, click HERE!

    Want to start eating clean? Join our 21-Day Strength and Balance Program to get on a personalized meal plan! Our Team of Functional Aging Specialists helps men and women over 50 to feel better, move better, and age actively so that they can do and continue to do what they love for the rest of their lives!!

    We are happy to answer any questions you might have!

    Call us at: (361) 857 5087

    Email: admin@ypbtrainingstudio.com

  3. Wild Rice and Mushroom Soup

     

    Inspired by creamy turkey and wild rice soup recipes, this vegetarian mushroom soup recipe is a whole lot lighter and gets a rich flavor boost from caramelized leeks. Serve with a green salad with sherry vinaigrette and crusty bread to sop up any bits left in the bowl –  from AARP.

    A Healthy Recipe

    Prep/Cook Time: 1:50 Hours, Servings: 6

    Ingredients

    • 3 tablespoons extra-virgin olive oil
    • 6 cups sliced leeks (4-6 medium leeks)
    • 1/2 cup dry sherry
    • 1 pound cremini mushrooms, sliced
    • 1 1/2 cups sliced celery
    • 2 cloves garlic, finely chopped
    • 6 cups mushroom broth
    • 2 cups of water
    • 1 cup wild rice
    • 1/4 teaspoon ground pepper
    • 1/8 teaspoon salt
    • 6 tablespoons sour cream
    • 6 tablespoons sliced almonds, toasted

    Directions

    1. Heat oil in a large pot over medium-high heat. Add leeks and cook, occasionally stirring, until starting to brown, 6 to 8 minutes. Reduce heat to medium and continue cooking, often stirring, until the leeks are golden brown and very tender, 5 to 10 minutes more.
    2. Add sherry and cook, often stirring, for 1 minute. Stir in mushrooms and celery and cook, frequently stirring, until the mushroom liquid evaporates, 6 to 8 minutes. Add garlic and cook, stirring, for 30 seconds. Add broth, water, and rice; cover and bring to a simmer.
    3. Reduce heat to maintain a gentle simmer and cook, occasionally stirring, until the rice is tender, 50 minutes to 1 hour. Season with pepper and salt and serve each portion topped with 1 tablespoon each sour cream and almonds.

    Nutritional Information

    Per Serving: 309 calories; 13 g fat (3 g sat, 8 g mono); 6 mg cholesterol; 39 g carbohydrate; 0 g added sugars; 6 g total sugars; 9 g protein; 5 g fiber; 566 mg sodium; 749 mg potassium

    Eating well & exercise, a healthy combination!

    If you are looking for help in creating your own healthy habits, check out our 21-Day Longevity and Strength Program? We will help you extend the length and quality of your life by restoring your strength, improving your balance, and reducing your joint pain.

    Join our 21-day longevity and strength program today! <<<

  4. Game Day Boneless Chicken Wings

    Wings are a classic finger food to enjoy while kicking back with friends and family to enjoy game day. The crazy thing is that most wings are fried and then coated in a sauce that’s high in sugar and preservatives. ​So, while it tastes fantastic, you’re taking in way more calories than you need to.

    This recipe for Boneless Chicken Wings is much healthier recipe all the while tasting JUST AS AMAZING!

    1. We are going to either use an air fryer (preferred method) or an oven, instead of frying these wings.
    2. Instead of breading these wings in grains and gluten, we are going to use a grain-free breading.
    3. No more tossing these wings in a sauce that’s high in sugar and preservatives, we are going to make our sauce using wholesome ingredients and tons of flavor.

    Below is the classic Buffalo sauce; however, there are five new sauce recipes to choose from on RealHealthyRecipes.com.

    Courtesy of RealHealthyRecipes.com

    What you need for 8 Servings

    1½ pounds boneless, skinless chicken breast
    celery and carrot sticks (optional for serving)

    Flour Mixture
    ¼ cup almond flour
    1 tablespoon arrowroot starch​
    2 teaspoons sea salt
    ½ teaspoon sweet paprika​
    ¼ teaspoon black pepper​
    ¼ teaspoon cayenne pepper
    ¼ teaspoon garlic powder​

    Wet Mixture
    ½ cup milk (any kind) I used almond milk
    1 egg white
    1 tablespoon grain-free vodka (or apple cider vinegar)

    Crunchy Mixture
    2 cups grain-free crackers ground to a powder (I used Almond Nut-Thins)

    Buffalo Sauce
    ¾ cup hot sauce
    6 tablespoons coconut oil

    Instructions

    1. Cut the chicken into 2-inch pieces. Arrange the three mixtures into three bowls and mix well.

    2. If you are using an air fryer, place the basket near the three containers. If you are using the oven, then line a baking sheet with parchment paper and preheat the oven to 375 degrees F.

    3. Take each piece of chicken and drag it through the flour mixture, dip it in the wet mix and roll it in the crunchy batter. Place each coated wing in the air fryer basket or on the prepared baking sheet.

    4. Air Fryer: Fry at 380 degrees F for 24 minutes, shaking the basket halfway through the cooking time. Fry for another 6 minutes at 400 degrees F.

    5. Oven: Bake at 375 degrees F for 20 minutes. Turn on the high broil for 1-2 minutes until the wings are golden.

    6. Combine the hot sauce with the melted coconut oil. Mix until thoroughly combined. Toss the cooked wings with the sauce and serve immediately. Enjoy!

    Nutrition
    One serving equals 482 calories, 11g fat, 432mg sodium, 13g carbohydrate, 1g fiber, 0g sugar, and 26g protein.

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  5. Tender Slow Cooker Chicken

    Here’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!

    What you need
    Serves 6

    • 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

    Instructions

    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.
    4. Cook on low for 6 hours.

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

  6. Chili-Roasted Salmon and Veggies

     

    What’s for dinner tonight? I have a delicious recipe for Chili-Roasted Salmon and Veggies to share with you that’s quick, satisfying and might be just the perfect recipe to cook up for dinner tonight.

    The best dinners to fuel your fitness results are a combination of fresh, fiber-rich vegetables and quality protein, like this Salmon and Veggie dish. Enjoy!

    What you need
    Serves 4

     

     

    • ¼ cup fresh lime juice
    • 1 teaspoon minced garlic
    • 1 Tablespoon chili powder
    • 1 Tablespoon ground cumin
    • 1 Tablespoon olive oil, divided
    • 4 (5-oz) salmon fillets
    • 2 zucchini, sliced into half moons
    • 1 yellow bell pepper, thinly sliced
    • 1 red bell pepper, thinly sliced
    • 1 poblano pepper, thinly sliced
    • 1 small red onion, thinly sliced
    • sea salt
    • black pepper

    For the Creamy Mustard Sauce:

    • 2 Tablespoons coconut cream
    • 1 Tablespoon Dijon mustard
    • 1 teaspoon fresh lemon juice
    • 1 Tablespoon fresh chives, minced
    • 1/8 teaspoon sea salt
    • 1/8 teaspoon black pepper
    • 1 teaspoon water

    Instructions

    1. Preheat the oven to 425 degrees F. Lightly grease 2 large rimmed baking pans with olive oil. Arrange the salmon fillets on one of the pans and generously season with salt and pepper.
    2. In a small bowl combine the lime juice, garlic, chili powder, cumin and 1 teaspoon of the olive oil. Pour half of the spice mixture over the tops of the salmon fillets.
    3. In a medium bowl toss the zucchini, bell peppers, poblano pepper and red onion with the remaining 2 teaspoons of olive oil and with the remaining spice mixture. Spread the veggies over the remaining pan and generously season with salt and pepper.
    4. Place both pans in the preheated oven for 20-30 minutes, until the salmon is flaky and the veggies are tender. Mix the mustard sauce ingredients in a small bowl and serve over the salmon. Enjoy!

    Nutrition
    One serving equals 572 calories, 26g fat, 21g carbohydrate, 8g sugar, 30mg sodium, 8g fiber, and 61g protein

  7. Low Carb Southwestern Pizza

    Craving pizza? Here’s a quick pizza recipe that is sure to satisfy even the strongest of pizza cravings. But don’t worry, this pizza is low carb and guilt-free so you can work it into your weekly meal plan.

    The simple technique used to reduce the carbs and the guilt of this pizza is to replace the traditional (flour-based) crust with a protein-rich, egg-based crust. By cooking the egg crust in a skillet and then transferring it to the oven it’s possible to create a crust that results in strong-enough-to-hold slices that the whole family will love!

    What you need
    Serves 6

    • 8 eggs
    • 2 Tablespoons half and half
    • sea salt and black pepper
    • 2 teaspoons olive oil
    • ½ cup chunky tomato salsa
    • ½ cup shredded mozzarella
    • 1 cup canned black beans, drained and rinsed
    • 1 red bell pepper, thinly sliced
    • 2 Tablespoons fresh cilantro, chopped

    Instructions

    1. Heat the oven to 450 degrees F. In a medium bowl whisk the eggs, half and half, sea salt and black pepper.

    2. Over medium-high heat, generously grease a large oven-safe skillet with olive oil. Once the skillet is hot, pour in the egg mixture. Leave the eggs, untouched, for 3 minutes. Use a spatula to carefully lift one edge of the egg, then tilt the pan so that the remaining liquid egg on top runs under it. Do this in two places then allow the egg to sit for another 3 minutes.

    3. Place the skillet in the oven for 3 minutes. The egg crust will puff slightly and soft eggs on the top will firm. Carefully remove the skillet from the oven (the handle will be hot) and spread with the salsa. Top with the beans, bell pepper, and cheese. Return to the oven for 5 minutes, until the cheese has melted.

    4. Remove the pizza from the oven, sprinkle with cilantro, slice and enjoy!

    Nutrition
    One serving equals 246 calories, 10g fat, 18g carbohydrate, 143mg sodium, 7g fiber, and 18g protein

  8. Low Carb Spaghetti and Meatballs

    2015-6-14
    So you ditched that package of high-carb noodles from your pantry, now learn to love nature’s healthy noodles: spaghetti squash. If you haven’t yet tried spaghetti squash then you’re in for a real treat. A pile of tender spaghetti squash strands piled high with protein and veggie meatballs makes the perfect fitness meal.

    Servings: 12
    Here’s what you need…

    • 2 pounds lean, organic, grass-fed ground beef
    • 1 pound lean, sweet turkey sausage
    • 4 celery stalks, diced
    • 1 yellow onion, diced
    • 3 carrots, diced
    • 3 omega-3, eggs
    • 1/2 cup almond meal
    • 2 Tablespoons dried oregano
    • 1 teaspoon garlic powder
    • dash of salt and pepper
    • Optional: handful of olives

    For the sauce:

    • 14.5 oz can diced tomatoes
    • 1 can tomato paste
    • splash of white wine
    • 2 cups fresh basil, chopped
    • 6 garlic cloves, chopped
    • dash of salt and pepper

    For the noodles:

    • spaghetti squash

    Directions:

    1. Preheat oven to 375 degrees F. Wash spaghetti squash and poke all over with a knife. Place directly on the middle oven rack and bake for 1 hour. Remove from oven and allow to cool. Once cooled, slice in half and remove the seeds. Scoop the spaghetti squash strands out with a large spoon, set aside in a bowl.
    2. Throw all of the meatball ingredients into a large bowl and mix with your hands. Form into large, golf ball sized meatballs.
    3. Combine all of the sauce ingredients into a medium bowl and mix well.
    4. Cook with Crockpot: Place the meatballs in your slow cooker. Cover with the sauce and cook on low for 6-8 hours.
      OR Cook with stovetop: Place meatballs in a large pot. Cover with sauce and cook, covered, over low heat for 2-3 hours.
    5. Place a scoop of spaghetti squash noodles on each plate, top with meatballs and some sauce and then throw on a few olives.

    Nutritional Analysis: One serving equals:  266 calories, 12g fat, 426mg sodium, 14g carbohydrate, 4g fiber, and 26g protein

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  9. Chicken Barley Chili

    Probably by now you have all figured out how much I like one dish meals that are hearty and healthy. I learned a long time ago that I would not be slim & fit on salad alone. (Listen to me ladies, salad diets DO NOT work….you will only get SKINNY FAT! )

    Anyway, this recipe has a unique twist with the barley and a bonus benefit for your heart health. The barley does not in anyway ruin the taste and in fact you will feel full and satisfied with only a cup of this dish and a salad on the side.

    ~ Lisa Wright

    Ingredients

    14 1/2 oz. can   Tomatoes, diced, undrained. (may use seasoned tomatoes)
    16 oz. jar/can   Salsa or tomato sauce
    14 1/2 oz. can   Fat free chicken broth
    1 cup   Quaker medium barley
    4 cups   Water
    1 tablespoon   Chili powder
    1 teaspoon   Cumin
    15 oz. can   Black beans, drained, rinsed
    15 1/4 oz. can   Corn, whole kernel or corn with peppers, undrained
    3 cups (about 1 1/2 lbs.)   Chicken breast, cooked, cut into bite-sized pieces

    Reduced or no fat cheddar cheese (optional)
    Reduced fat or fat free sour chream (optional)

    Directions

    In a 6-quart saucepan, combine first 7 ingredients. Over high heat bring to a boil; cover and reduce heat to low. Simmer for 40 minutes, stirring occasionally. Add beans, corn and chicken; increase heat to high until chili comes to a boil. Cover and reduce heat to low. Simmer another 5 minutes, or until barley is tender. If upon standing the chili becomes too thick, add more chicken broth or water until chili is desired consistancy. If desired, top with shredded cheese and sour cream. MAKES 11 (1 CUP) SERVINGS

  10. Southwestern Shrimp and Rice Skillet

     

    A simple skillet recipe. Often at the checkout line at HEB I will pick up a circular with recipes. This recipe came from Prevention Guide’s COMFORT FOOD COOKBOOK. I tweeked it, made it lower fat, cooked it and my family ate on it for a few days. Definitely squeeze the lime on it and we love Cholulu sauce to spice it up a bit!            ~ YPB Owner, Lisa Wright

     

     

     

    Prep Time: 20 min
    Total Time: 1 hour
    Servings: 5

    Ingredients

    1 cup brown rice
    1 1/2 tbsp olive oil
    5 cloves garlic, minced
    12 oz peeled and deveined medium shrimp
    1 can (15 oz) no-salt-added black beans, rinsed and drained
    1 cup medium salsa
    1/2 cup shredded cheddar
    1 lime, cut into wedges

    Directions:

    Prepare rice per package directions (makes 3 cups). Set aside.

    Heat oil in large, deep skillet over medium heat. Add garlic and cook, stirring, until fragrant, about 1 minute. Add shrimp and cook, stirring, until just pink, 3 to 5 minutes. Stir in beans, salsa, and reserved rice.

    Reduce heat to low, cover, and cook until shrimp are opaque in thickest part and mixture is hot and bubbly, about 5 minutes.

    Remove skillet from heat and sprinkle with cheese. Serve with lime wedges.

    Nutrition Facts
    379 calories
    19 g protein
    54 g carb
    9.7 g fat


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