Archive for healthy meals

Couscous Pilaf – 12 Minute Meal

2 Tbsps Coconut OilCous

1 ¼ Cup Israeli Style Couscous

¼ Cup Red Quinoa

¾ Cup Edamame

¼ Cup Golden Raisins

Sautee Couscous & Quinoa in the coconut oil over medium high heat for two minute. Just until slightly browned.

Add two cups of water, bring to a boil. Reduce heat & simmer for five minutes. Add the edamame & simmer 5 more minutes.

Turn off heat add raisins, stir, let sit for two more minutes. That’s it! It’s ready!!!

 

Almond crusted stuffed chicken

 

Ingredients

2 large boneless, skinless chicken breasts

2 Tbs Basil Pesto

2 Tbs low-fat sour cream

2 Tbs grated mozzarella cheese

(I used heaping tablespoons of pesto, sour cream and cheese)

2 eggs, beaten

3 Tbs finely grated Parmesan cheese

3 Tbs almond flour

Salt & pepper to taste

 

Instructions:

Preheat oven to 375F. Place a cooling rack (the kind you cool cookies on) over a cookie sheet & spray with non-stick cooking spray. Trim any fat from chicken breasts. Place in individual heavy plastic bags and pound with meat mallet until the chicken is as thin as you can get it.  Don’t be overly concerned about the shape or whether there are loose pieces, you can tuck them in when you roll up the chicken.

In a small bowl mix together the basil pesto, sour cream, and grated mozzarella. Spread a thin layer of this mixture over each chicken breast. Stop about 1/2 inch from the edge of the chicken (so it doesn’t run out as it cooks.)  Roll up the chicken breasts and secure them with toothpicks.

Prepare two pie plates, one with the beaten egg and the other with the grated Parmesan-almond flour mixture, salt & pepper.  Dip each chicken breast roll first into the egg mixture and then into the Parmesan-almond flour mixture.Don’t skimp here, make sure the chicken breast roll is well-coated!

Put chicken breasts onto the cooling rack and bake until the chicken is firm and lightly browned.  (Check after 25-30 minutes; total baking time will be 30-35 minutes.)

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No Bake Shakeology Cookies

Daily Dose of dense nutrition!

Shakeology Berry Sorbet

Beachbody Transformation

I know what you are thinking……. theres’ photoshop RIGHT?! Not the case. There are so many people out there taking control of their lives! Making decisions to experience all life has for them instead of riding the bench.
If you think this picture is a fake, or photo shopped….. I challenge you to sign up for a FREE Beachbody website ( Click Here: http://bit.ly/jessicaismycoach ) & become friends with Christina. Oh but wait, that would mean this is real & then you would be out of excuses.

Sweet Potatoe Salad

Total Time: 1 hour 15 min.

Prep Time: 15 min.

Cooking Time: 30 min.

Yield: 2 servings

 

Ingredients:

1 Tbsp. extra-virgin olive oil

1½ tsp. red wine vinegar

1 tsp. fresh lemon juice

½ tsp. raw honey (or pure maple syrup)

1 dash Himalayan salt (or sea salt)

1 tsp. chopped fresh herbs (like basil, oregano or parsley) (to taste; optional)

Preparation:

1. Combine oil, vinegar, lemon juice, honey, salt, and herbs (if desired) in a medium bowl; whisk to blend. Set aside.

2. Combine sweet potato, apple, bell pepper, onion, and cilantro in a large bowl; mix well.

3. Drizzle dressing over sweet potato mixture; toss gently to blend.

4. Place even amounts of arugula on two serving plates; top each with sweet potato mixture and sprinkle with pumpkin seeds.

Tip: Bake fork-pierced sweet potato at 450° F for 30 to 40 minutes or until just tender. Do not over bake; cool.

 

Nutritional Information (per serving):

Calories: 236

Fat: 11 g

Saturated Fat: 2 g

Cholesterol: 0 mg

Sodium: 194 mg

Carbohydrate: 32 g

Fiber: 6 g

Sugar: 16 g

Protein: 5 g

 

P90X/P90X2 Portions (per serving)

1 vegetable

½ carb/legume & tuber

½ fat

½ fruit

 

Body Beast Portions (per serving)

1 starch

2 vegetable

1 fruit

1 fat

 

One of the great things about Beachbody is they take the guess work out of meal planning & options. They give you limitless options.

http://www.teambeachbody.com/eat-smart/recipe/-/rcp/234103348/all/2/5

Coconut Cream Chicken

 1 Whole Chicken Breast

1 13 oz Can Coconut Milk

2 tbsp Coconut Oil

1 Sweet Onion, minced

2 Cloves of Garlic, minced

2 tsps Coconut flour

2 tbsp Cornstarch

4 Leaves fresh Basil or ½ tsp dried

¼ tsp Ground Cinnamon

¼ tsp Turmeric

½ tsp Salt Divided

Pinch of white pepper

 

1. In a large skillet on med high heat, saute the onion & garlic in the coconut oil.

2. Cut chicken into one inch chunks. Toss with flour, ¼ tsp salt & the pepper.

3. Add chicken to the skillet, cook on med-low heat 15 minutes or so depending on the thickness of your chicken chunks.

4. Add cornstarch to the coconut milk, stir until completely smooth. (You sauce will come out gummy if you miss this step)

5. Add cornstarch mixture, basil, cinnamon, turmeric & remainder of salt to skillet. Let simmer another 3 -5 minutes.

Serve over rice. Yield 4 – 5 healthy portions.

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I found my inspiration from Mother Thyme.

http://www.motherthyme.com/2013/01/coconut-chicken.html?utm_source=feedburner&utm_medium=email&utm_campaign=Feed:+motherthyme/BYjd+(Mother+Thyme)

Hot Kale Salad

So Good & So Easy!!!

2 Handfuls Kale

8 Sweet Peppers

4 Hearts of Palm

2 Tbsps Grapeseed Oil or Coconut Oil

Garlic Powder, Onion Powder, Salt & Pepper to taste.

Chop peppers & heart of palm. Saute veggies in oil over med high heat about 5 minutes. Add Kale & heat through another 5 minutes.

 

Hawaiian Pork Sliders

YUM & it Freezes well!

Ingredients:
1.5 pounds ground pork
.25 cups green onions, diced
1 teaspoons ginger, freshly grated
.5 teaspoons sea salt
.5 teaspoons pepper
1 Tablespoons cilantro, chopped
2 Tablespoons soy sauce, ensure Gluten Free
8 each pineapple slices

 

Original recipe can be found at the link below.
http://onceamonthmeals.com/gluten-free-dairy-free-hawaiian-sliders/