Archive for Fresh Eating – Page 2

Avocado Tuna Salad

  • 2 cans of tuna in water
  • 1 ripe avocado
  • 1/2 red apple, chopped
  • 1 tbsp pickle juice
  • 1/2 tsp dijon mustard
  • 1/4 tsp cumin
  • 1 tsp dried dill
  • salt and pepper, to taste

  1. In a large bowl, mash up avocado with the back of a fork.
  2. Add in tuna & apple.. Mix well.
  3. Add in pickle juice, dijon, cumin, dill, salt and pepper. Mix well.
  4. Serve on top salad or with black bean chips you get at Trader Joes
  5. Will keep up to 1 week in refrigerator but does not taste the same on day 2!

Roasted Sweet Potato Whip

4 large sweet potatoes, peeled and cut into 1 inch cubes

4 tablespoons honeyRoasted sweet potatoes

2 tablespoons olive oil

2 teaspoon cinnamon

Salt & Pepper to taste


Preheat oven to 375 degrees.

In a large bowl combine olive oil, salt, and pepper. Add the sweet potatoes and toss to coat.

Dump potatoes onto a large rimmed baking sheet. Roast for 30 ~ 35 minutes, stirring halfway through cooking.

Remove from oven & place into a large mixing bowl. Add the honey & cinnamon, mix with a hand mixer until smooth.

This makes about 8 servings & is great reheated.

Quinoa Enchilada

  • 1 Pound Ground Turkey – Cooked & Crumbled
  • 1 1/2 cups uncooked Quinoa
  • 1 can (15 ounces) Black Beans
  • 1 can (10 ounces) diced tomatoes with green chilies
  • 1/2 cup Salsa
  • 5 Garlic Cloves – minced
  • 1/2 cup Onion
  • 1/2 cup sweet Bell Peppers
  • 1 cup waterQuinoa Enchiladas 2
  • 1 packet dry Enchilada Seasoning
  • 1/8 tablespoon Cayenne Pepper
  • 1 teaspoon Cumin
  • 2 cups Sharpe Cheddar
  • 1/3 cup fresh cilantro, chopped
  • 2 tablespoons fresh lime juice,
  1. In a large skillet, brown & crumble the ground turkey. Drain and place in the slow cooker.
  2. In the slow cooker add in the uncooked quinoa (rinse first), black beans (drained & rinsed), diced tomatoes & green chilies (do not drain), the salsa, minced garlic, chopped onion, chopped sweet bell pepper (If desired  add a chopped jalapeño)
  3. Add in the water, enchilada seasoning, chili powder & cumin.
  4. Stir everything together really well. Cover the slow cooker and cook on high for 2 1/2 to 3 hours or until all liquid is absorbed. (If your crockpot is new you only need 2 hours for sure. I burned my first batch! ;p)
  5. When it’s done cooking, remove the lid stir. Add in cheese, fresh cilantro (stems removed and chopped) & fresh lime juice.

**** Additional Options**** Sour Cream, Green Onions, 1 small jalapeno, Chopped Green Onions or warm Flower Tortillas.

How to kick 8 bad habits with a Meal Replacement Shake

Setting to many healthy goals & making too many changes at once can backfire. But to achieve your goals you must change at least a few bad habits & find one positive ANCHOR!

A meal replacement shake is more than just a low-calorie meal. With convenience, versatility and appetite control, it helps to pull off a complete nutrition and fitness makeover. Here are eight unhealthy habits that drinking a daily meal replacement shake can fix…

1. Eating Too Many Calories – Many people eat more calories than their bodies need & don’t realize their doing it. A meal replacement shake takes care of the counting conundrum and the munchies.

2. Skipping Breakfast – People who skip breakfast are less likely to lose weight. Pressed for time in the morning? All it takes is two minutes to make a nutrient dense shake.

3. Not Exercising Regularly – It’s hard to feel motivated to exercise when you’re low on energy or have a heavy meal in your belly. A meal replacement shake is great pre-workout fuel, with enough protein and carbs to deliver energy, accelerating fat loss and lean muscle development but it won’t weigh you down.

4. Not Getting Enough Vegetables – Shakeology has your daily dense dose of super food nutrition that you will not find anywhere else, all in one place! With this one drink you can replenish yourself as if you just ate 10 salads.

5. Having Lunch or Dinner Late – Eating evenly spaced meals throughout the day helps keep your glucose and energy levels stable & also controls hunger and cravings. A shake is easy to squeeze in and you’ve got 1-2 meals covered, so you’re less likely to get to that starving point where anything goes… into your mouth.

6. Forgetting Your Multivitamin – A high-quality meal replacement shake like Shakeology has your daily dose of vitamins, nutrients, probiotics & prebiotics….. Again all in one convenient place. No need to pay hundreds of dollars for supplements & head to multiple different health food stores to get the goods.

7. Over-indulging Your Sweet Tooth – Refined sugar is a major contributing factor to diabetes, obesity and numerous chronic diseases. But it’s tough to cut back. Your body is craving nutrients & the only way to cut the cravings is to feed your body what it is asking you for. NUTRIENTS!

8. Eating Fast Food – As humans with busy lives we go for convince every time. Keeping your meal replacement at the office or in your car means you can make a quick shake and won’t be at the mercy of fast food, EVER!

In a study by the University of Melbourne, people who used a meal replacement shake lost weight faster than those who didn’t. Because they saw results faster, they stayed motivated: 81% of the shake-drinkers achieved their target weight loss, compared with 50% of the gradual dieters.

Turkey Taco Lettuce wraps

1.3 lbs ground turkey

5 cloves garlic – minced

1 tsp cumin

1 tsp salt

1/4 tsp cayenne

1 tsp paprika

1/2 tsp oregano

1 small onion – minced

1/2 cup water

4 oz jar of your favorite salsa

1 Can Black Beans

8 large lettuce leaves from Iceberg lettuce


1/2 cup shredded cheddar cheese

Sautee some bell peppers in olive oil

Brown turkey, onion & garlic in a large skillet breaking turkey into small pieces. When no longer pink add dry seasoning, mix well. Add the water, salsa, beans and cover. Simmer on low for about 20 minutes.

Wash and dry the lettuce. Divide the meat equally between the 8 leaves and place in the center of each leaf and top with your favorite taco fixings! With the cheese, 2 wraps are 7 pp (toppings extra).

Dirty Brown Rice

Dirty Brown Rice – 5 Day supply for 2Dirty BR 3

2.5 Cups Brown Rice (Uncooked)

2 Lbs Ground Turkey

1 Tbsp Olive Oil

1/4 tbsp. Cayenne

1/2 Cummings

1/2 CinnamonDirty BR 2

1 Red Onion Diced

5 Scallions Diced

5 Cloves of Garlic Diced

1/2 Bunch Cilantro Minced

In a large stock pot bring 5 cups of water, 2.5 cups of brown rice, and 1 tablespoon of olive oil to a rolling boil over high heat. Once boiling, reduce the heat to low, cover and simmer for 40 minutes ( don’t open lid) until all the water evaporates.

In a separate, large skillet Sauté red onion, garlic, and scallions. Cook in the olive oil until lightly browned. Add turkey and cook for about 10 minutes until browned, stir & break up into small chunks. Add all other seasoning and cook for a few minutes longer. Stir meat mixture into cooked brown rice and adjust seasonings to taste.

Roasted Red Pepper Hummus

  • 1/2 12 oz Jar roasted red peppers – Or you can roast your ownRRPH 8
  • 16-ounce cooked chickpeas, also called garbanzo beans (or 15oz Can)
  • 1/4 cup fresh lemon juice, about 1 large lemon
  • 1/4 cup tahini
  • 1 large garlic clove, minced
  • 2 tablespoons olive oil
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon cayenne pepper or to taste (optional)
  • 1/2 to 1 teaspoon kosher salt, to taste









Preparing the Hummus

In the food processor bowl, combine tahini and lemon juice. Process for 1 minute. Scrape sides and bottom of bowl then process for 30 seconds. This extra time helps “whip” or “cream” the tahini, making for a smooth and creamy hummus.








Add the olive oil, minced garlic, cumin, cayenne pepper and the salt to
whipped tahini and lemon juice. Process for 30 seconds, scrape sides and bottom of bowl then process another 30 seconds. Add half of the chickpeas, process for 1 minute. Scrape sides and bottom of bowl, add remaining chickpeas, process for 1 to 2 minutes or until thick and smooth.








Add peppers to hummus and continue to process for 1 to 2 minutes or until smooth.

If the hummus is too thick or still has tiny bits of chickpea after you have added the peppers, you can add 1 to 3 tablespoons of water while the processor is on, until the consistency is perfect.

Serve with carrots, celery, pita chips. You can also coat chicken breast & bake them in this. DELICIOUS!


Roasted Asparagus

OH My Goodness! Yummy & SO EASY!

1 bunch Asparagus

2 tbsp. Olive Oil

2 tbsp. Almonds Slivers

Preheat oven to 400. Place asparagus on a cooling wrack, place wrack on a cookie sheet to cook. Cook 20 – 25 minutes depending on how tender you like your asparagus.

 Remove from oven, cut into 1/2 inch pieces. Sprinkle with olive oil, sea salt & almond slivers. YUM!!!! Makes a great side dish or a quick healthy snack!

Mac & Cheese Chili

  • 2 Tbsp olive oil
  • 4 Cloves garlic, minced
  • 1 Onion, diced
  • 1 Pound ground beef
  • 8 Cups chicken broth
  • 2 (14.5-ounce) Cans diced tomatoes
  • 2 Cans Great northern beans, drained and rinsed
  • 2 Cans kidney beans, drained and rinsed
  • 1 Packet Chili-O Seasoning
  • 2 Tsps Cumin
  • Salt and pepper, to taste
  • 1 Box uncooked elbows pasta
  • 1 Block Sharpe cheddar cheese, shredded
  • 2 tablespoons chopped fresh parsley leaves

In a large pot sauté garlic & onion in olive oil until fragrant & translucent. Add ground beef, brown until crumbly. Drain excess fat from ground beef.

Return to pot stir in chicken broth, tomatoes, beans, chili powder and cumin; season with salt and pepper. Bring to a simmer and stir in pasta. Bring to a boil; cover, reduce heat and simmer until pasta is cooked through, about 13-15 minutes.

Remove from heat. Top with cheese and cover until melted, about 2 minutes.

Serve immediately, garnished with parsley, if desired.

The kids like sour cream on the side!

Sweet Potato Fritters

1/4 cup unsalted butter, melted (or vegan butter)Fritters 4

1 large egg

2 teaspoons Old Bay seasoning ( or Mrs. Dash Southwest Chipotle)

1/2 teaspoon salt, or to taste

1/2 teaspoon black pepper, or to taste

2 tablespoons gluten free all-purpose flour (or almond, oat flour blend)

3 cups grated sweet potato (1 large sweet potato, peeled and grated)

2 cups grated zucchini (1 large or 2 small zucchini)


~ Preheat oven to 375.

~ Line two baking trays with parchment paper & spray with coconut oil or cooking spray, These will stick badly if you don’t spray your pan.

~ Melt the butter in the microwave, about 1 minute on high power. (Cover with a paper towel… or else!)

~ Add the egg to the butter and beat with a fork to combine.

~ Combine Old Bay seasoning, salt, pepper, flour stir & add to egg mixture.

~ Add the sweet potato, zucchini, and toss to combine.

~ Mixture will be loose & soggy. Use a 1/2-cup measuring cup to form fritters on the baking trays. I placed the mixture into loosely packed circular shapes on the baking trays.

~ Bake fritters for 10 minutes at 375 push the excess liquid back into a fritter using a spatula.

~ Lower oven temperature to 350 bake for about 15 minutes. Carefully flip fritters over (they will be delicate. I used two serving spoons to scoop-and-flip without breaking them.

~ Fritters will be browned but soft when done. Allow them to cool & firm for at least 10 minutes before moving or serving them!

Fritters 3Fritters 2