Bean Salad with Lemon and Herbs

This zinger of a salad from Bon Appetit has beans for protein and a hit of lemon to wake you up. Yum!

INGREDIENTS

• 2 cups fresh cooked shell beans (such as cannellini or cranberry) or 1 14-oz. can cannellini beans or chickpeas, rinsed
• 6 oz. green beans, trimmed, cut into 1” pieces
• ¼ cup fresh parsley leaves with tender stems
• ¼ cup olive oil
• 3 tablespoons fresh chives, chopped
• 2 tablespoons capers, chopped
• 1 tablespoon finely grated lemon zest
• 2 tablespoons fresh lemon juice
• ½ teaspoon Aleppo pepper or ¼ crushed red pepper flakes
• Kosher salt and freshly ground black pepper

RECIPE PREPARATION

• Toss shell beans, green beans, parsley, oil, chives, capers, lemon zest, lemon juice, and Aleppo pepper in a large bowl; season with salt and pepper.

Nutritional Content

140 calories, 10g fat, 1.5g sat fat,  11g carbohydrates, 3g fiber, 2g sugars, 4g protein, 360mg sodium

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Here’s a dessert bar that you can feel good about indulging in.

• It’s not loaded with sugar, and yet it tastes sweet.
• It has a healthy serving of protein, and yet it’s creamy and decadent.
• It has delicious chocolate and protein flavors, and yet contains zero refined sugar.

Courtesy of RealHealthyRecipes.com

What you need
Serves 25

• ½ cup unsalted shelled sunflower seeds
• ½ cup raw, unsalted pepitas
• 1 cup Pitted Dates
• 1 (16oz) jar of natural peanut butter
• 1 cup vanilla protein powder
• 1 (9oz) bag Lily’s stevia-sweetened chocolate chip
• 1 teaspoon coconut oil​
• 1 tablespoon flake sea salt (optional topping)

Instructions

1. Line a 9×11 casserole pan with parchment paper.

2. Place the seeds in a food processor and pulse until fine. Remove and set aside.

3. Place the dates in the food processor and pulse until creamy.

4. Add the seed powder, peanut butter, and protein powder to the food processor and blend until smooth and fully incorporated. Press the dough into the bottom of the prepared pan.

5. In a double boiler, melt the chocolate and coconut oil. Pour over the bars and place them in the fridge for 15 minutes to chill. Sprinkle with some flaked sea salt. Cut into bars and enjoy!

Nutrition
Four Meatballs equals: One bar equals: 198 calories, 14g fat, 86mg sodium, 6g carbohydrate, 6g fiber, 6g sugar, and 10g protein.

Here’s a lovely departure from chocolate-themed protein bars, with a delightful combination of lemon and blueberry. If lemon isn’t your thing then leave out the lemon zest and embrace the vanilla-blueberry vibe.

Courtesy of RealHealthyRecipes.com

What you need Serves 20

• 1 cup unsweetened coconut milk
• 1 cup almond butter
• ½ cup dried blueberries
• 2 cups uncooked, rolled oats
• 1 Tablespoon lemon zest
• 2 cups vanilla protein powder
• 3 Tablespoon coconut oil, melted
• 1 Tablespoon Swerve confectioners style erythritol

Instructions

1. Line the bottom and sides of an 9 × 9-inch baking pan with parchment paper, so that the parchment paper hangs over the sides. (These will be your handles to easily pull the protein bars from the pan once they’re done.) Lightly rub the parchment paper with coconut oil.
2. Combine the coconut milk and almond butter in a pot over low heat. Stir often, until fully combined and smooth, then remove from heat and allow to cool.
3. Blend the dried blueberries in a food processor until creamy. Add the almond butter mixture, oats, and protein powder and pulse until fully incorporated. Press the dough into the prepared dish and place in the freezer for 10 minutes. Cut into 20 bars.
4. Whisk the coconut oil and Swerve together in a small bowl. Drizzle over the protein bars. Chill until the glaze sets, about 5 minutes. Store in the fridge.

Nutrition One serving equals: 80 calories, 5g fat, 23mg sodium, 5g carbohydrate, 1g fiber, 1g sugar and 12g protein.

Just seven ingredients and 30 minutes are all it takes to make this healthy, high-protein dinner.

Ingredients:

• 1 medium head cauliflower (about 5-6 cups florets)
• 1 frozen steam bag broccoli (12-14 ounce size)
• 1 pound lean ground beef (90/10)
• 3 cloves minced garlic
• 3 tbsp brown sugar
• 1/4 cup reduced sodium soy sauce
• 2-3 green onions, thinly sliced

Directions:

1. Trim the head of cauliflower to just florets, removing large stalks and outer leaves. A medium head of cauliflower should give you about 5-6 cups of trimmed cauliflower. (Keep in mind a little more, or a little less won’t hurt this recipe, so don’t worry about being super precise.)

2. Place cauliflower florets in a food processor. Press the pulse button just a few times until the cauliflower roughly resembles the appearance of rice (it doesn’t take long). Set aside.

3. Place frozen broccoli in the microwave and cook according to package directions.

4. Meanwhile, heat a large skillet or wok over medium-high heat. If skillet tends to stick, give a quick shot of cooking spray. Add ground beef and cook for 5-8 minutes, or until beef is brown.

5. When beef is brown, add garlic, brown sugar, soy sauce, and the steamed broccoli. Stir together and cook for 1 minute.

6. Pour cauliflower rice into the skillet and continue to cook for another 3-4 minutes, or until cauliflower rice is tender and everything is well combined.  Top with green onions and enjoy.

Nutritional Information

Per serving; makes 4 servings

330 calories, 12g fat, 5g sat fat, 683 mg sodium, 27g carbohydrate, 7g fiber, 16g sugar, 29g protein

From Snacking in Sneakers

Homemade soup is a delicious way to enjoy healthy, quick meals at home. This recipe for Sausage and Cabbage Comfort Soup is packed with wholesome fiber from fresh vegetables and protein from the sausage. Make a big pot on the weekend and then reheat bowls throughout the week for fast, nutritious meals that will keep you on track with your fitness goals.

What you need
Serves 20

• 1 ½ pound mild Italian sausage, loose
• 1 large yellow onion, halved and thinly sliced
• 2 teaspoons garlic, chopped
• 4 medium carrots, peeled and sliced into ¼” rounds
• 1 head green cabbage, core removed and shredded
• 3 large tomatoes, diced
• 2 teaspoons sea salt (plus more as needed) fresh ground black pepper (about 5 cracks)
• 1 teaspoon ground sweet paprika
• 8 cups chicken broth Basil leaf to garnish *optional

Instructions

1. Brown, the sausage at the bottom of a large soup pot over medium-high heat, breaking it into small pieces as it browns. Remove the cooked sausage from the pot and set aside in a bowl, leaving the oil from the sausage in the pot.
2. Add the onions, garlic, and carrots to the pot with the hot oil. Continue to cook over medium-high heat, often stirring as the veggies become tender, about 5 minutes. Add the cabbage and tomatoes, and continue to cook, frequently stirring, for 5 minutes. Mix in the remaining ingredients and bring the soup to a low simmer for 20 minutes.
3. Add more salt and pepper to taste and serve hot. Enjoy!

Nutrition

116 calories, 7g fat, 7g carbohydrate, 2g fiber, and 6g protein

A wholesome breakfast kick-starts your metabolism and helps you to burn more calories throughout the day.

This wrap is delicious for breakfast, lunch or dinner. It’s ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, but don’t be surprised if you get hooked!

Courtesy of RealHealthyRecipes.com

What You Need
Serves 4

1 teaspoon olive oil
1 garlic clove, minced
¼ cup tomato, finely chopped
2 cups spinach, roughly chopped
1 cup egg whites
dash of salt and pepper
2 sprouted grain tortillas
2 Tablespoons pesto (purchase it pre-made, or combine ½ cup walnuts, 2 cups basil leaves, 2 cloves garlic, ¼ cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)

Instructions

1. Spread a tablespoon of pesto over each tortilla and set aside.

2. In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Then, add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.

3. Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.

4. Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.

Nutrition
One serving equals 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein.

If you’re over 50-years-old, we’ve got a no-fail fat loss plan to get you there. Follow these five steps to transforming your body over the next eight weeks.

1. Go Gluten Free: Going gluten-free for a couple of months is such a simple way to accelerate fat loss. Just think of saving yourself from all the extra carbs and calories you’d otherwise be eating. And it’s not so bad, once you get used to it. Wrap sandwiches and burgers in lettuce or on top of a pile of greens.

2. Exercise 5x’s Each Week: Take the next couple of months to focus your efforts in the gym. Train as if you were preparing yourself for an athletic event, with the mindset that every workout is essential in seeing you through your goal. Make a log of each time that you exercise, noting the duration, intensity, and activity.

3. Go Sugar-Free: Sugar is the biggest thing holding you back when it comes to dropping fat and getting lean. And not just refined sugar. I’m talking about all sugars. Cut out all sweeteners and limit your intake of sweet fruits. Sugar-free will be hard at first, especially if you have a sweet tooth, but the rapid change in your body is a fantastic incentive to keep going.

4. Enjoy Protein and Veggies: Enough about all the things you can’t eat, let’s talk about what you can eat. Your meals should be a variety of protein and veggies. For protein stick with organic, hormone-free meat that is roasted, baked or grilled. For vegetables, avoid starchy veggies like potatoes, and instead stick with an assortment of colorful, fiber-filled veggies.

5. Join A Functional Fitness Program: The quickest way to get your body into tip-top shape is to join a functional fitness program. A Functional Aging Specialist can get you into the best shape of your life, with safe and effective 30-minute workouts explicitly designed for the aging body. Commit now, and find a Functional Aging Specialist near you TODAY! 

So there you have it, five simple steps to your BEST body before summer vacation!

Remember, the next eight weeks are going to pass whether you jump on board with a fitness plan or not. So, you’re going to spend the time getting older and more out-of-shape, OR you could buckle down and finally make 2019 a transformational year of moving better, feeling better and aging actively.

Don’t have more than 10 minutes to prepare dinner tonight? I’ve got you covered with this super quick, high protein, crowd-pleasing recipe! These BBQ Chicken Avocado Boats are a delicious combination of roasted chicken and crunchy bell peppers covered in BBQ sauce and served on top of creamy avocado.

To make this recipe as quick as possible, purchase pre-roasted chicken from the store, or use leftover cooked chicken from yesterday’s meal. Then all you need to do is chop the bell pepper, mix everything together, scoop on top of avocado and serve!

Courtesy of RealHealthyRecipes.com

What you need

Serves 2

1 cup roasted chicken, chopped
Half of a red bell pepper, seeded and sliced
½ green bell pepper, seeded and sliced
1 Tablespoon BBQ sauce
One large avocado, pitted and halved lengthwise
1 Tablespoon cilantro, chopped
sprinkle of sweet paprika
a sprinkle of sea salt
sprinkle of black pepper

Instructions

1. In a medium bowl combine the chicken, bell peppers and BBQ sauce. Mix until fully combined.
2. Divide the chicken mixture between the two avocado halves and sprinkle with cilantro, sweet paprika, sea salt and black pepper.
3. Serve immediately. Enjoy!

Nutritional Analysis

One serving equals: 369 calories, 25g fat, 16g carbohydrate, 5g sugar, 155mg sodium, 8g fiber, and 23g protein.

Here’s a salad high in protein, low in carbs and big on flavor. It’s a hybrid of egg and tuna salad and the result is creamy, satisfying and nutritious. The crunchy bites of tangy pickle are fantastic.

This recipe is great to pack for lunch to keep you on track with your healthy eating throughout your workday. Enjoy!

What You Need

Serves 4

• 1 (6oz) can albacore tuna, in water, drained and flaked
• 4 hard boiled eggs, chopped
• ¼ cup pickles, chopped
• ¼ cup plain Greek yogurt
• 1 Tablespoon fresh parsley, minced
• ½ teaspoon sea salt
• ¼ teaspoon black pepper
• 4 butter lettuce leaves for serving

Instructions

1. In a large bowl combine the tuna, eggs, pickles, yogurt, parsley, sea salt and pepper. Mix well until creamy and fully combined.

2. Chill the salad for 20 minutes and then serve on the large lettuce leaves. Enjoy!

Nutrition

One serving equals: 117 calories, 5g fat, 1g carbohydrate, 1g fiber, and 16g protein.

Today I’m sharing a healthy recipe with you that will please your taste buds while taking you one step closer to achieving your fitness goals. This curried chicken and veggie dish is light and delicious. Yogurt and curry flavors blend for an enjoyable new chicken experience. Enjoy it as a tasty lunch or a protein packed dinner.

All of that hard work that you put into your workouts can quickly and easily be lost on unhealthy eating – which is why it’s so important to enjoy light, protein-filled meals like this one.

What You Need
Serves 2

• 5 oz boneless raw chicken breast, diced
• ¼ cup chicken broth
• 4 teaspoons cornstarch
• 5 cups raw mushrooms, sliced
• 4 teaspoons olive oil
• 2 cups red bell pepper, chopped
• 2 cups China peas
• 1 cup plain lowfat yogurt
• 2 teaspoons curry powder

Instructions

1. Put 2 teaspoons olive oil and the diced chicken in a non-stick pan. Cook chicken until browned, then add chicken broth, yogurt, curry powder and cornstarch, stir constantly. Heat until thick sauce forms, then simmer for 5 minutes.
2. While chicken is cooking put 2 teaspoons olive oil, mushrooms, bell peppers, and china peas in another non-stick pan. Cook until the vegetables are tender.
3. Place an equal amount of vegetable on 2 plates and top with equal amounts of chicken.

Nutrition
One serving equals: 373 calories, 13g fat, 35g carbohydrate, 7g fiber, and 32g protein.