Healthy Recipe, Vietnamese Chicken and Mango Salad

This sweet-spicy chicken salad recipe pairs crunchy cabbage, mango and chicken with a Vietnamese-inspired dressing made with fish sauce and lime juice. A diet that is rich in a variety of fruits and vegetables, whole grains, lean meats, fish and poultry is associated with better brain health. From AARP.

Ingredients

• 3 tablespoons lime juice
• 1 tablespoon canola oil
• 1 tablespoon light brown sugar
• 1 tablespoon fish sauce
• 1 tablespoon minced garlic
• 1 cup shredded cooked chicken
• 2 cups thinly sliced napa cabbage
• 2 cups thinly sliced red cabbage
• 1 mango, chopped
• 1/2 cup grated carrot
• 1/4 cup chopped fresh mint
• 2 scallions, sliced
• 1 fresh serrano or jalapeño pepper, minced

Directions

1. Combine lime juice, oil, brown sugar, fish sauce and garlic in a large bowl. Add chicken, stir to coat and allow to marinate for 5 minutes.
2. Add napa and red cabbage, mango, carrot, mint, scallions and pepper to the chicken; toss to combine.

Makes two.

Nutritional Information

385 calories; 10 g fat (1 g sat, 6 g mono); 60 mg cholesterol; 50 g carbohydrate; 7 g added sugars; 35 g total sugars; 27 g protein; 7 g fiber; 706 mg sodium; 876 mg potassium

Healthy Recipe, Flavorful Chicken Provencal

This is the type of simple, healthy, satisfying meal that gives Mediterranean cooking its reputation as the perfect blend of flavor and nutrition. With white wine, tomatoes, olives, and herbs, this chicken dish has the soul of southern France in every bite. From Eat This, Not That.

Ingredients

1 Tbsp olive oil
8 boneless, skinless chicken thighs (about 1 1⁄2 lb total)
Salt and black pepper to taste
1 small yellow onion, minced
3 cloves garlic, minced
3 Roma tomatoes, diced
1 cup dry white wine
1 cup chicken stock
1 tsp herbes de Provence
1⁄4 cup pitted Kalamata olives, roughly chopped
Fresh basil for garnish (optional)

Instructions

1. Heat the olive oil in a large sauté pan over medium-high heat.
2. Season the chicken all over with salt and black pepper.
3. Add the chicken to the pan and cook, turning once, for about 6 minutes total, until seared and nicely browned. (Work in two batches if need be, so as not to overcrowd the pan.)
4. Remove the chicken to a plate and reserve.
5. To the same pan, add the onions, garlic, and tomatoes and cook for about 5 minutes, until the onions and tomatoes are very soft.
6. Add the wine, broth, and herbes de Provence and bring the mixture to a simmer.
7. Return the chicken to the pan and simmer uncovered, turning the chicken halfway through, for about 20 minutes, until the meat is very tender.
8. Stir in the olives, garnish with basil if you like, and serve.

Nutrition

340 calories, 15g fat, 2.5g sat fat, 680mg sodium; serves 4

Healthy Recipe, Shrimp Ceviche

Ceviche is incredibly delicious and flavorful. Its ingredients are healthy. You can’t go wrong. Ceviche is a dish of seafood that’s been cured in citrus juice. Onions, garlic and cilantro are generally added to enhance the flavor, along with tomatoes and regional veggies. From Fit Men Cook.

Ingredients for 5 servings

• 1 1/4 lb raw jumbo shrimp, peeled and deveined
• Broth (Tiger’s Milk)
  • 2/3 cup (about 6 limes) fresh lime juice (or more/less to taste)
  • juice from 2 navel oranges
  • 2 tablespoons hot sauce
    • Substitute: ketchup, tomato sauce
  • 2 tablespoons olive oil
  • pinch of sea salt
• 1 medium cucumber, peeled and diced
• 1 green (or colorful) bell pepper, diced
• 1 jalapeño, seeded and diced
• 3 Roma tomatoes, diced
• 1 medium red onion, sliced
• 4 garlic cloves, finely diced
• 1/2 cup cilantro, finely chopped leaves

STEPS

1. Bring a large pot of salt water to a boil.  Toss in the raw shrimp and cook for no more than 2 minutes, or until the shrimp is white, pink and plump.  Immediately remove the shrimp from the boiling water using a spider or a slotted spoon and plunge the shrimp into a large bowl of ice water to stop it from cooking.
2. Mix together fresh ingredients for the broth and set aside to let the flavors meld.  Feel free to customize it to your liking.
3. Add all of the ceviche ingredients to a large bowl. Chop up the shrimp into smaller pieces, about 1/2-inch (or cut each shrimp into 3 equal parts), then add it to the large bowl.
4. Fold everything together gently using a wooden spoon, then pour in the sauce and gently fold everything together again.
5. Cover the bowl with plastic wrap, then store in the fridge for at least 2 hours; but, you can enjoy it sooner, after about 30 minutes so the flavors can meld together and so the citrus juice can remove the “bite” from the onion.
6. Season to taste with sea salt & pepper and enjoy!

Nutritional Info

172 calories, 17g protein, 14g carbs, 7g fat, 4g fiber, 5g sugar

Healthy, Recipe, Caribbean Casserole

This tropical-inspired dish is gently spiced for a rich flavor. One of the “Deliciously Healthy Dinners” from the US Department of Health and Human Services.

Ingredients

• 1 medium onion chopped
• 1/2 green bell pepper rinsed and diced
• 1 Tbsp canola oil
• 1 can (14 1/2 oz) stewed tomatoes
• 1 can ( 15 1/2 oz) low-sodium black beans (or beans of your choice) drained and rinsed
• 1 tsp dried oregano
• 1/2 tsp garlic powder
• 1 1/2 cup instant brown rice uncooked

Instructions

1. Sauté onion and green pepper in canola oil, in a large pan, until tender. Do not brown.
2. Add tomatoes and beans (including liquid from both), as well as oregano and garlic powder. Bring to a boil.
3. Stir in rice and cover. Reduce heat to simmer for 5 minutes. Remove from heat, and let stand for 5 minutes before serving.

Recipe Notes

Finish the meal with delicious tropical fruit, such as mangoes, papayas, or pineapple.

Nutritional Information

185 calories, 1g fat, 0g sat fat, 0mg cholesterol, 297mg sodium, 7g fiber, 7g protein, 37g carbohydrates, 292mg potassium

Panang Curry with Chicken & Cauliflower Rice

This rich curry dish that marries chicken and loads of vegetables with coconut milk, makes a trip to Thailand as close as your slow cooker – 20 minutes of prep, and 4 hours later your entire home will be smelling exotic. Riced cauliflower creates a nutrient-rich addition to this dish to soak up the curry sauce. From The American Heart Association. (February is American Heart Month.)

Ingredients
Cauliflower “Rice”
Cooking spray
1 head cauliflower
1/4 tsp. salt
1/4 tsp. Black pepper
1/4 cup chopped, fresh parsley
OR
2 tsp. dried parsley
Optional
torn fresh basil, sliced jalapeno, lime wedges

Panang Chicken Curry
2 Tbsp. no-calorie sweetener, granulated, 3 packets
2 tsp. curry powder
1 tsp. cumin
1 tsp. coriander
1-3 tsp. crushed red pepper flakes (based on the desired spiciness)
1 medium white or yellow onion, diced
3 clove garlic (minced)
1 lb. boneless, skinless chicken breasts (all visible fat discarded, cut into 1-inch cubes)
1 medium sweet potato (peeled, cut into 1-inch cubes)
OR
1 1/2 cups butternut squash (peeled, cut into 1-inch cubes)
1 1/2 cups broccoli florets
14.5 oz. canned, diced, no-salt-added tomatoes (undrained)
6 oz. canned, no-salt-added tomato paste
1 cup water
3/4 cup canned, unsweetened, light coconut milk
1/4 cup fresh basil leaves (thinly sliced)
OR
1 Tbsp. dried basil

Directions
Cauliflower “Rice”
Cut the cauliflower into florets. After, in batches, add cauliflower to the food processor (or blender) and gently pulse until cauliflower becomes the texture of rice. Be careful not to over-pulse.
Coat large skillet with cooking spray and add cauliflower, salt, and pepper. Sautee over medium heat for 5 minutes until cauliflower is tender, stirring occasionally.
Top with chopped parsley.

Panang Chicken Curry
Next, in a small bowl, combine no-calorie sweetener, curry powder, cumin, coriander, and red pepper flakes. Stir gently and set aside.
Add to the slow cooker: onion, garlic, chicken, sweet potato, broccoli, diced tomatoes, tomato paste, water, and coconut milk.
Sprinkle spice mixture and basil over the mixture in the slow cooker.
Cover and cook on low heat for 8 hours or high heat for 4 hours. Gently mix and serve over Cauliflower Rice.
Top with torn fresh basil leaves, sliced jalapeno or lime wedges, if desired.

Nutrition Facts
Calories           330
Total Fat          6.3 g
Saturated Fat  2.2 g
Sodium            419 mg
Total Carbohydrate     39 g
Dietary Fiber   10 g
Protein 32 g

​This Beef Skillet Supper is a very Fitness-Friendly meal, with tons of protein and wholesome, nutritious ingredients to power you through your day and fuel your results. It’s perfect for making on a weeknight when you don’t have a ton of time to spend in the kitchen, but you still want a dish that’s full of flavor.​

This recipe calls for sweet potato rice, which is sweet potato that has been turned into noodles with a spiral slicer, and then pulsed in the food processor until small rice-like pieces form. It’s entirely possible to save time by chopping up your sweet potato rather than going through the process of turning it into rice if you’d prefer!

Courtesy of RealHealthyRecipes.com

What you need
Serves 4

• 1 pound lean ground beef
• 1 teaspoon of sea salt
• 1 teaspoon sweet paprika
• 1 teaspoon garlic powder
• 2 Cups Sweet Potato Rice or finely chopped, uncooked sweet potato
• 2 cups kale, chopped
• 1 cup liquid egg whites
• *Optional* ¼ cup fresh mozzarella
• *Optional* ¼ cup fresh cilantro
• *Optional* ¼ cup guacamole

Instructions

1. Place a large skillet over medium-high heat. Add the ground beef and cook, breaking it up with a wooden spoon, until all of the pink is gone. Remove from heat.
2. Mix the sea salt, paprika, and garlic powder into the beef. Return the heat to medium and add the sweet potato rice to the skillet. Cover and cook for 5 minutes.
3. Add the chopped kale to the skillet, cover and cook for another 5 minutes.
4. In another skillet over medium heat and scramble the egg whites until the curds are barely wet and starting to break apart.
5. Mix the egg whites into the skillet and top with mozzarella and cilantro. Immediately serve with guacamole. Enjoy!

Nutrition
One serving equals 342 calories, 7g fat, 712mg sodium, 22g carbohydrate, 4g fiber, 6g sugar, and 44g protein.

This easy-to-make casserole is packed with the protein and veggies needed to fuel your fitness results. Feel free to modify the veggies used in this recipe. Add in whatever veggies you have on hand and enjoy for breakfast, lunch or dinner!

What you need
Serves 6

• 1 cup broccoli, diced
• 1 cup mushrooms, chopped
• 1 yellow squash, sliced
• 1 zucchini, sliced
• 10 oz ground chicken breast or turkey
• 4 cups liquid egg whites
• 1 teaspoon onion powder, divided
• 1 teaspoon garlic powder, divided
• Sea salt and fresh pepper

Instructions

1. Preheat the oven to 350 degrees F. Lightly grease a 9×13 casserole pan with olive oil.
2. Place a large skillet over medium-high heat and coat with olive oil spray. Add the broccoli and mushrooms and cook for 3 minutes. Add the squash and zucchini and sprinkle with sea salt, black pepper and ½ teaspoon of both the onion and garlic powder. Once tender, transfer the veggies from the skillet into the prepared casserole pan.
3. Return the skillet to medium-high heat and coat with olive oil spray. Add the ground chicken or turkey and sprinkle with sea salt, black pepper and the remaining ½ teaspoon of both the onion and garlic powder. Cook, stirring often, until no pink remains. Add to the prepared casserole pan.
4. Pour the egg whites over the veggies and meat in the casserole. Bake in the preheated oven for 40-50 minutes, until the edges have set and the top has browned. Feel free to garnish with a sprinkle of cheese, diced tomato, and fresh parsley. Cut and serve. Enjoy!

Nutrition
154 calories, 1g fat, 300mg sodium, 3g carbohydrate, 1g fiber, and 31g protein

Working out hard is an essential part of any fat loss plan. It sculpts your muscles, raises your resting metabolism, whittles down your waist, and gives you functional strength and endurance.

The only catch is that you can seriously slow, or even reverse, your results by eating poorly. There’s nothing quite as frustrating as when you are working out like a champ only to face the same belly rolls each morning.

To keep you from giving up in frustration, I’ve put together the following 3 Dieting Hacks to amp up your results.

Why am I calling these hacks? A hack is used to get results faster. These hacks will fool your taste-buds and your mouth into thinking that you’re eating your regular favorites, when, in fact, you’ll be eating a meal with fewer calories, fewer carbs, and more fiber.

Recipe hacks mean quicker fat loss and smaller belly rolls.

That sounds fantastic. So let’s dig right in.

Dieting Hack #1: RICE

Rice is a big part of many a meal. There’s white rice, brown rice, stir-fried rice, sticky rice, wild rice, and the list goes on. All of these kinds of rice (yes, even brown rice) come packed with carb and calories. Higher calories are ok if you are a growing child or an athlete, but not so great for someone with a fat loss goal.

Rather than give up rice completely, because that would make your veggies and meat look lonely on a half-empty plate, let’s turn to Dieting Hack #1.

CAULIFLOWER RICE: Now, don’t get skeptical on me until you give this food trick a try. To make rice from cauliflower first wash it and trim the leaves and stems. Chop into small pieces and then run those pieces through a food processor with the grating attachment. This process will result in a rice-like consistency. Place the cauliflower rice in a large skillet with a Tablespoon of olive oil and cook over medium heat for about 5 minutes. Season with salt and pepper and you are good to go. Serve your usual vegetable and meat dishes over a bed of cauliflower rice just as you would traditional rice.

Dieting Hack #2: NOODLES

Have you ever noticed that when you crave your favorite pasta dish, you mostly want the sauce? Noodles alone are bland and unspectacular. The magic, as well as the protein, is in the sauce.

Noodles, like traditional rice, are packed with calories and carbs that get in the way of your fat loss results. So, rather than just eating a bowl of sauce, try Dieting Hack #2.

ZUCCHINI NOODLES: Again, try this trick before you knock it, I’m guessing that you’ll be pleasantly surprised. Wash zucchini, and then run a vegetable peeler down its sides, creating long, wide noodles. Stop when you reach the inner, seedy part of the zucchini. These raw, zucchini noodles do not require any cooking, throw them onto your plate and top with your favorite pasta sauce. (Of course, I’m assuming that you’re not going to use a white, cream-based sauce, but that’s another article for another day.)

Dieting Hack #3: BREAD, BUNS, TORTILLAS

Cauliflower rice and zucchini noodles are all fine and dandy for those meals that you prepare at home, but what about your meals that are eaten out? Many restaurant meals revolve around bread, buns, or tortillas. These things are tasty, yet filled with calories and carbs that add to those annoying belly rolls.

That’s when you turn to Dieting Hack #3.

THE LETTUCE WRAP: This trick is more popular than the first two, so you may already be familiar with it. How does it work? When ordering your meal, be it a sandwich, burger or tacos, ask for it wrapped in lettuce in place of the bread, bun or tortilla. Most restaurants are cool about it, and you end up getting to eat the right part of the meal – the meat and flavors—without the carb-filled extras. If for some reason the restaurant is unable to wrap it in lettuce for you, then ask for the filling to be placed on a pile of greens and eat it with a fork.

Try these 3 Dieting Hacks out for the next 30 days, and see how quickly your fat loss results ramp up. The improved outcomes will motivate you to work out harder and more consistently, which will then add to an even higher level of fitness.

If you aren’t yet one of my clients, now is the perfect time for you to start. My focus is to get you to your goals using my results-driven method.

Call or email me today to set up your first workout.

This recipe makes a wonderfully healthy family meal. Use organic blackberries and chicken to get the most from your meal nutritionally and flavor-wise. Serve your chicken on a bed of steamed veggies or on a dark leafy green salad.

Servings: 4

 Directions:

For the Blackberry Sauce:

– A Tbl coconut oil
– 1 cup organic blackberries
– 1 packet Stevia
– A Tbl plum vinegar

Directions: