Recipes

Baked Apple Chips

One of the easiest, tastiest, and successful fruit inspired sweet treats I’ve made, these cinnamon & Stevia apple chips will make you wish you had 3 ovens to put AAALLLL the batches in!

UntitledIngredients:
– 3 apples, thinly sliced

– 1 tbsp. ground cinnamon
– About 4 Stevia packets

Directions:
1. Cover baking sheet with parchment paper. Preheat oven to 250 degrees Fahrenheit.

2. Place apple slices in a single layer across your sheet. Sprinkle with cinnamon and Stevia.
3. Bake for 2 – 2 1/2 hours, until apples are dry and slightly crisped.
4. Cool and enjoy!

Gluten & Lactose Free Breakfast Casserole

Looking for the easiest, tastiest, and happiest breakfast casserole in the WORLD?! Take a gander at this baby that takes less than 10 minutes to prep and only 30 minutes to cook! I made double of the recipe because feeding Justin is like feeding an army, so two casseroles, and they were able to comfortably fit on the top rack of my oven 🙂42506500_10218080142061311_3829099396063035392_n

Ingredients:
– 1 package frozen hashbrowns, thawed (I used Wegmans brand, 16oz.)

– 10 slices turkey bacon (5 each)
– 10 eggs (5 each)
– 5-6 green onions, white stems discarded, chopped roughly (divvy up half per casserole)
– 1 cup lactaid milk (1/2 cup each)
– 3 cups shredded extra sharp cheddar cheese (1.5 per casserole – fun fact, the more aged the cheddar, the less lactose is has in it as cheddar is naturally only about 2% lactose)
– Salt and pepper to taste

Directions:
1. Preheat your oven to 350 and take out two casserole dishes.

2. Fry 5 strips of bacon at a time, until crispy. Remove from pan when finished and set on plate covered with paper towel.
3. Combine eggs and lactaid milk in large mixing bowl and whisk until combined (do this twice, so only 5 eggs & 1/2 cup of milk in the first bowl – I made two batches, I do not recommend making double mixtures and trying to halve it).
4. Add hashbrowns, green onion, salt and pepper, and 1 cup cheese.
5. Crumble 4 strips of bacon into the mixture, reserve one for the top along with 1/2 cup of cheese.
6. Pour mixture into casserole/pie dish (mine was about 9″ deep).
7. Repeat the above for the second casserole.
8. Place both in the oven and bake for about 30 minutes until eggs are set and the middle is no longer wobbly.
9. Remove from the oven and immediately top each with reserved 1/2 cup of cheese and strip of bacon (you should have 1 cup cheese and 2 reserved strips).
10. Cut into 10 slices and serve warm!

Nutrition Facts:
Servings:
6 | Serving Size: 1 slice | Calories: 480 | Protein: 30g | Carbs: 22.8g | Fat: 29.6g

One Pan Baked Fajita Style Chicken with Spring Veggies and Asparagus

Strapped for time this week? Try this one pan fajita style chicken recipe that cooks in just 30 minutes!

UntitledIngredients:
2 lbs. boneless, skinless chicken breasts

– 4 bell peppers (any color), sliced into 1” pieces
– 1 red onion, sliced into 1″ pieces
– 3 cups cooked brown rice
– 1/4 cup olive oil
– 1 packet fajita seasoning
– 1 cup cherry tomatoes, halved for topping
– 1 bunch asparagus
– ½ avocado, mashed for topping

Directions:
1.
Preheat oven to 425. In small bowl, combine olive oil and fajita seasoning. Set aside.

2. Cube chicken. Toss with 1/2 olive oil mixture.
3. Cut bell peppers and onion into 1″ strips. Toss veggies with remaining olive oil/seasoning mixture (including asparagus, make more for the asparagus if desired).
4. Line baking sheet with parchment paper. Add veggie mixture and chicken to the pan. Cook 15 minutes, remove from oven, stir/flip chicken, cook for additional 15 minutes until chicken is cooked through and veggies are crisp.
5. Top with cherry tomatoes and avocado if desired.
6. Line the same pan with more parchment paper. Line asparagus across the pan, flat and roast at 425 for about 15 minutes. Remove pan from oven. Serve with chicken
* You can cook 1/2 the chicken with the spring veggies and 1/2 with the asparagus to maximize cook time if desired.
7. Cook rice according to package directions while the chicken and veggies roast.
* This recipe makes enough to create a meal prep using 1/2 cup rice, 4 oz. chicken, veggies separated per 4-6 containers.
Untitled

Garlic Mushroom Parmesan Chicken

A quick and easy skillet dish to feed the hungry tummies, keep up with nutrition, and realize that butter is NOT your enemy!

UntitledIngredients:
4 1lb chicken breasts, diced into smaller pieces
– 4 tbsp. Butter
– 5 cloves minced garlic
– About 3 heaping handfuls of spinach
– Italian seasoning to taste (I used well over 3 tbsp.)
– 5 oz mushroom slices
– 1 cup heavy cream (I didn’t suggest substituting coconut milk as it will alter the flavor 🥥)
– 1/2 cup chicken broth (I used one with sodium, you can use one without)
– 1/2 cup grated Parmesan

Directions:
1. In a large skillet, melt 2 tbsp. Butter on medium – low
2. Cook the chicken in the skillet until done (mine took about 15 minutes total – you can also bake it slightly prior to save time)
3. Remove chicken and set aside. Shred chicken if desired (I did this to fit it into my smaller skillet)
4. In the same skillet, melt remaining 2 tbsp. Butter and add garlic, Italian seasoning, spinach, and mushrooms. Sauté for 5 minutes until spinach is wilty and mushrooms are browned
5. Add heavy cream, chicken broth, and Parmesan. Cook over medium until cheese melts 🧀
6. Return chicken to skillet and simmer on low for 3-5 minutes.

Fajita Style Salad

Looking for some inspiration and ways to jazz up your salads? Then this fajita inspired green salad is the next best thing to add to your lunch menu!Fajita Salad

Ingredients:
– 2 cups spinach

– 1 yellow/orange/red bell pepper, chopped
– 1/2 avocado
– 2.5 oz. baked chicken, seasoned
– 2 tbsp. plain Greek yogurt (or sour cream)
– 2 tbsp. shredded cheese
– 1/2 cup black beans, drained

Directions:
1. Finely chop your spinach and pepper, toss.

2. Add remaining ingredients aside from Greek yogurt/sour cream and cheese. Toss to combine.
3. Top with remaining ingredients, combine.

Beef Bone Broth

I don’t have a photo for you today 😦 But this beef bone broth is just the thing you need to add to your diet to get that extra boost of collagen!

Ingredients:
– 3 pounds beef bones, with marrow

– 1 tsp salt
– 1 tsp fresh cracked pepper
– 3 sprigs fresh thyme
– 4 sprigs fresh parsley
– 3 carrots, chopped
– 3 celery stalks, chopped
– 2 medium onions, skins on, sliced in half
– 4 garlic cloves, peel on, chopped
– 1/4 cup apple cider vinegar
– About 18 cups of cold water

Directions:
1.
Place all ingredients in a crock pot and bring water to a boil.

2. Reduce heat and bring to a simmer – you will need to occasionally scoop the fat that rises to the surface. Simmer for up to 48 hours, but no less than 24.
3. Strain into large bowl and remove solid pieces. Let cool, best served warm and will keep frozen for 2-3 months.

Mediterranean Stuffed Chicken

Try jazzing up your meal prep by stuffing your chicken! This quick and easy recipe will save both your wallet and taste buds.

Ingredients:
– 3 tbsp. extra virgin olive oil

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– 1/2 fresh squeezed lemon
– 1 tbsp. chopped dill
– 1 tbsp. Italian Seasoning
– 1.5 tsp. chopped garlic
– Salt and pepper
– 3 thick, boneless and skinless chicken breasts
– 1 yellow squash, halved and thinly sliced
– 1 large tomato halved, thinly sliced (or cubed)
– 1/2 red onion, sliced (or diced)
– 1 cup crumbled reduced fat feta
– 1/2 cup freshly grated mozzarella

Directions:
– Preheat oven to 400 degrees and lightly grease baking sheet. Place chicken on baking sheet.

– Make 5 slits in chicken (short ways) but do not cut completely
– Whisk olive oil, lemon juice, dill, Italian Seasoning, and garlic until combined. Cut veggies and set aside.
– Drizzle olive oil mixture over breasts, ensuring it gets into the slits. Stuff each breast with squash, tomato, onion.
– Sprinkle cheeses over the top of each breast.
– Cook 30-40 minutes until chicken is completely cooked.

Low Carb Jalapeno Cheese Bites

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Looking for a super quick, deliciously cheesy snack that is both low carb and low calorie? Take a look at these (barely) spicy jalapeno cheese bites!

Ingredients:

1 cup shredded lowfat sharp cheddar
1 cup lowfat “pizza blend” shredded cheese
3 jalapeno peppers, sliced
8 strips turkey bacon
Baking sheet
Parchment paper

Directions:
Preheat oven to 350

Prepare baking sheet with parchment paper
Pinch a bit of the cheddar and place in small pile on parchment paper
Add sliced jalapeno to the center
Cover with another pinch of “pizza blend” cheese
Add bacon to the top
Push down to create round, nearly flat “chip”

* The beauty of this recipe is that you’re basically eyeballing how big you’d like each chip to be, how much cheese you’d like, and how much jalapeno (spice) you want in the center *

Bake at 350 for about 12 minutes
Let cool for 5 minutes and remove chips from parchment paper

Ultimate Breakfast AmmunitionPower Breakfast .png

Breakfast truly is the most important meal of the day, and if it’s going to be your pre-workout meal as well, you’re going to want to aim for a well proportioned meal dense with nutrients and, unfortunately, not an excess of heavier carbohydrates (sorry pancake lovers)! While it is still acceptable to have a pancake (my favorite are the protein pancakes by Kodiak -> http://www.nutrahealthsupply.com/kodiak-flapjack-waffle-mixes?gclid=CjwKCAiAnabTBRA6EiwAemvBd5i39MAorwYQ9cZk5Q8TbXM79virlBb0WrrkY9L3A68Defub6T1MwxoCBGsQAvD_BwE) I tend to opt for a more protein packed meal that will keep me feeling energized, while leaning toward oatmeal or fruit as my carb. To keep the energy levels high!

Ingredients:
3 eggwhites

• 1 whole egg
• 1 banana, sliced
• 1/2 cup red grapes (seedless)
• 1/2 cup blueberries
• 4 medium strawberries, cut into 3 pieces each
• 2 strips turkey bacon

Directions:
For the Eggs:
• Spray pan with non-stick cooking spray or place 1 tbsp. of butter in center of pan

• Crack 3 eggwhites into the pan and cook over medium heat until the runniness lessens
• Cook the whole egg into the center and finish cooking all whites
• Flip excess whites over the top of the yolk (omelette style!), leaving the yolk in tact
• Remove from heat, transfer to plate to cool
For the Fruit Salad:
• In a separate bowl, add sliced banana, grapes, blueberries, and cut up strawberries. Toss to combine.

For the Turkey Bacon:
• Cook turkey bacon in the same pan you used for the egg until crispy. You may crumble this over the eggs if you’d like, but I usually prefer it on the side.

 

Pumpkin Oat Protein Chocolate ChipsPumpkin Oat Protein Cookies

What happens when you have leftover pumpkin sitting in your fridge, just waiting to spoil? BAKE BAKE BAKE! Guilty pleasure of mine: I love to add pumpkin to EVERYTHING for not only the nutritional value, but the taste. I adore pumpkin coffee, pumpkin desserts, pumpkin pumpkins….did I mention I love pumpkin? To avoid wasting my 100% organic pumpkin, I decided to throw together some ingredients I had lying around my kitchen for a protein packed snack for only 57 Calories a cookie!

Ingredients:
• 1 cup 100% pumpkin (pumpkin puree)

• 1/2 scoop vanilla whey protein powder
• 2 cups oats
• 1/4 tsp. pumpkin pie spice
• 1/2 tsp vanilla extract
• 1 tsp. pure maple syrup
• 2 tbsp mini semi sweet chocolate chips

Directions:
• Combine all ingredients in a large bowl

• Using a cookie scoop (or tbsp), scoop batter and drop on greased pan
• Flatten cookies before placing them in the oven or they will come out poofy
• Bake at 350 degrees for 10 minutes
• Let cool for 5 minutes before transferring to dish or wire rack
Servings: 16 Cookies | Calories: 57 Calories per Cookie

Lemon Garlic ChickenLemon Garlic Chicken

Looking for a super easy recipe to bring to your table? Try this lemon garlic chicken for a low calorie, quick solution to any night of indecision on what to have for dinner!

Ingredients:
– Thin sliced chicken breasts

* If you’re working with thicker breasts, filet them in half lengthwise to get thinner breasts
– Paprika, salt, and pepper
– 1 cup coconut milk
– 1 cup chicken broth
– 1/4 cup grated parmesan or grated asiago cheese
– Flour (this is an eyeball moment as it is used mostly for thickening the sauce)
– 5 garlic cloves
– 3 tbsp. butter or olive oil
– 2 cups of spinach

Directions:
– Preheat oven to 400 degrees

– Generously season chicken breasts with salt, pepper, and paprika to taste
– Place breasts in skillet for 2-3 minutes to brown the chicken on medium heat, set aside
– Place 2 tbsp. butter or olive oil in pan and cook garlic until fragrant
– Lower heat, add chicken broth, stir continuously on low hear until sauce begins to thicken
– Once the sauce is thickened to your preference, add the coconut milk and parmesan or asiago cheese
– As the sauce continues to thicken, add the spinach and stir in until wilted
– Once the spinach is wilted, add the chicken to the skillet
– Turn off heat and place skillet in preheated oven
– Bake chicken for 18-20 minutes until cooked all the way through
– Let the skillet cool for about 5 minutes before transferring to serving dish

Serve with 1/2 cup of brown rice or quinoa and asparagus for a hearty, healthy meal!

 

Power House Pumpkin Coffee

Power Coffee

Add an extra kick to your morning routine with this rejuvinating nutrient packed coffee! Not only is it excellent for you, but it also has a similar taste to those favorite pumpkin lattes that spread around the coffee shop during the fall!

Ingredients:
– 1 Cup of Brewed Coffee

– 1 tsp butter
– 1 tsp coconut oil
– 1/2 tsp pumpkin pie spice
– 1/2 tsp vanilla extract
– 1 tbsp pumpkin puree (or 100% pumpkin)
– 1/2 tsp organic pure maple syrup

Directions:
– Add all ingredients to your blender or nutri-bullet blender
– Blend for 10 – 20 seconds until frothy
– Enjoy while hot!

Bonus Tip: Top with cinnamon to add an extra pizzazz

 

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