1 medium onion (2 1/2 inches in diameter), chopped
2 large stalks celery, chopped
4 cloves garlic, pressed
1 medium red bell pepper
1 cup chopped carrot (you can use chopped pumpkin, if available)
1 heaping tbsp. sweet paprika
3 tsp. turmeric
1/2 tsp. cinammon
1 bay leaf
A little hot sauce
1 15 oz. can tomatoes, chopped
1 large leaf of chard, about 1 and 1/2 cups – can use spinach or other dark leafy green such as kale – cut into thin strips
10 oz. frozen green beans (or fresh)
Salt and pepper
5 cups stock or broth (I like vegetable or chicken better than bouillon—but watch the saltiness)
1. In a large soup pot, simmer oil, onion, and celery. Cook on low heat for 5 to 10 minutes to develop more sweetness in the onion.
2. Add garlic and turn up the heat to medium. Cook for a minute or so and add the peppers and carrots. Cook another minute or two and add the spices. Stir and cook until fragrant—another minute or so.
3. Add tomatoes and stock, and simmer for 15 minutes. Add frozen beans and chard and simmer for another 5 minutes or until the beans are cooked.
If adding cooked cubed meat such as chicken, turkey or any clean lean protein, add at this time.
4. Adjust seasonings as needed. Photo and recipe by Verywell Fed
Warm Honey Roasted Butternut Squash Salad⠀⠀
Butternut squash is drizzled with honey, roasted, and tossed in a warm salad with fresh, tart cranberries and tangy goat cheese.⠀⠀
6 cups of peeled and chopped butternut squash⠀⠀
olive oil cooking spray⠀⠀
1 T of olive oil⠀⠀
salt, pepper, and garlic powder, to taste⠀⠀
1 cup fresh cranberries⠀⠀
2 T honey⠀⠀
¼ cup of crumbled goat cheese ⠀⠀
1/8-1/4 tsp of cinnamon⠀⠀
fresh or dried parsley to garnish⠀⠀
Preheat oven to 400 degrees F.⠀⠀
Spray a baking sheet with olive oil cooking spray.⠀⠀
Add cubed squash to the sheet along with another drizzle of olive oil.⠀⠀
Sprinkle with a light layer of salt, pepper, and garlic powder, based on taste preference.⠀⠀
Roast at 400 F for 25 minutes on the center rack.⠀⠀
At the 25 minute mark, pull out the oven rack, and add your fresh cranberries to the roasting pan.⠀⠀
Return to the oven for 10-15 minutes or until the cranberries have started to soften and burst a bit, resembling really juicy craisins vs fresh firm cranberries.⠀⠀
Remove from oven and add a sprinkle of cinnamon and honey. Then gently mix in goat cheese.⠀⠀
Garnish with parsley for some beautiful color and serve while it's hot.⠀⠀
21 Day Fix Container Count:⠀⠀
1 💚, 1 🥄 trace 💙, trace 💜
Pulled Pork & Zucchini Noodle Pho
Prep: 5 mins | Cook: 20 mins
4 cups chicken broth
1 medium zucchini, cut into noodles with a spiralizer
4 heaping cups kale (about 2 large handfuls)
1 ½ - 2 cups leftover pulled pork, chopped into bite-sized pieces*
¼ cup coconut aminos
2 teaspoons gluten-free fish sauce
1 teaspoon fresh minced ginger
1 teaspoon fresh minced garlic
1/2 cup cilantro, chopped
2 large scallions, chopped
1 avocado sliced, for serving
2 lime wedges, for garnish
optional: a dash of sriracha
1. HEAT broth in a medium saucepan over medium-low heat until simmering, about 10 minutes. Stir in the ginger, garlic coconut aminos, fish sauce, kale. Simmer for 5 minutes.
2. ADD the zucchini noodles and pork to the pot, and stir. Cook for an additional 3 minutes, or until the noodles are slightly softened and the meat is warmed through.
3. LADLE the soup into two large bowls. Top each bowl with chopped scallions, cilantro, sriracha, and garnish with a wedge of lime, to be squeezed over the soup before eating.
*Feel free to substitute your favorite leftover protein for pork!
Turmeric Roasted Cauli Rice
Prep: 5 mins | Cook: 25 mins
1 medium head cauliflower
1 Tbsp ghee
1½ tsp ground turmeric
1 tsp sea salt**
1 tsp garlic powder
1 tsp onion powder
optional: ¼ tsp fresh ground black pepper
1. PREHEAT oven to 425 F. Prepare a large baking sheet with a piece of parchment paper.
2. CUT the core out of the cauliflower, then chop it into large florets.
3. RICE the cauliflower: put it through the food processor with the shredding attachment, or use a box grater. (this takes a LOT longer)
4. TOSS the cauliflower rice in a large bowl with 1 Tbsp ghee or coconut oil, the turmeric powder, garlic, onion powder, salt and pepper. Spread the mixture evenly on the prepared baking sheet. Try to smooth out any big clumps.
4. POP the sheet in the oven, and roast for 20-25 minutes, until the rice becomes lightly browned. Check it at about 20 minutes to make sure it doesn’t burn, then keep a close watch until 25 minutes.
Easy Roasted Balsamic Chicken
Prep: 15 mins | Cook: 40 mins
1 whole chicken, butchered into thighs, wings, and breasts**
1/2 cup balsamic vinegar
3 Tbsp extra virgin olive oil
1 whole lemon, zested and juiced
1 Tbsp minced garlic
4 large sage leaves, minced
Leaves from 2 sprigs fresh rosemary, chopped
1 tsp smoked sea salt (sub: regular sea salt)
1. PREHEAT the oven to 400 F. Butcher the chicken: cut off the legs first, then the wings, then the breasts. Pat the pieces dry.
2. MINCE the garlic and fresh herbs, and zest your lemon. Combine in a large bowl with the salt and lemon juice, stream in the olive oil and add the vinegar
3. THE chicken is the last to join the party. Add to the bowl a couple pieces at a time, gently tossing to coat. Add in the rosemary stems.
4. COVER the marinating chicken and let rest for 20-30 minutes.
5. LAY each piece in a large non-stick roasting pan. Pour any remaining marinade over the meat. the more space they have, the easier it is for the pieces to cook. But if there’s too much space, they’ll dry out!
6. ROAST for 40 minutes. Check the internal temperature of the largest piece - they’re done when it hits 165-70 degrees. If they’re not done, turn the pieces over and roast in additional 10-minute increments.
7. TO put a crisp on the skin, broil for 2-3 minutes on HIGH before removing from the oven. Watch it so the bird doesn’t burn!
8. REST the chicken for at least 5 minutes before digging in. This keeps all the delicious juices in!
🍉 Double tap if you love to BBQ!
≡ Follow:👉@CoachGinnyToll for more kick ass post! ≡
A great post from @fastforwardamy
☕️ When aiming for fatloss, food & social events can be frightening sometimes! = why I made this weightloss proof bbq cheat sheet.
☎️ This way you can achieve your fatloss goals without having to caloriecount or being 'on a diet'.
🔑 Instead, rely on portions like filling up your plate with veggies and focusin on protein second.
🍹 Alcohol? For every alcoholic drink - add two others to prevent a hangover and detrimental diet effects.😉 .
👍 When choosing your healthy meals, keep this template in mind as well as your caloriedeficit, but focus on the bigger picture!
🎾 Most importantly: enjoy your company and have fun!"
Heirloom Parmesan Tomatoes⠀
1 tomato per person⠀
salt and fresh cracked black pepper⠀
extra virgin olive oil⠀
grated Parmesan or an Italian mix cheese⠀
fresh basil or thyme leaves for garnish⠀
Slice each tomato into 1/2 inch slices. You can use the ends, too. Lay them out on a rimmed baking sheet.⠀
Sprinkle the tomatoes with salt and pepper, and then lightly drizzle them with olive oil.⠀
Top each tomato with a generous portion of grated cheese.⠀
Slide the pan under the broiler with the rack on the highest setting and watch carelully, the cheese will turn browned and bubbly very quickly.⠀
Serve the tomatoes immediately, with a sprinkle of fresh or dried herbs.
A great post that I just had to share by @bringing_fit. Breakfast made easy and simple and healthy!
Breakfast is my favorite meal of the dayyyy. 👀 a 1 egg and 2 egg white Broccoli/Spinach/Bell Pepper omelette + salsa + homegrown cilantro! 🌱 Also had 10 grain toasted english muffin: half with Greek yogurt cream cheese + local strawbs and the other half with maple-almond butter + nanas 🍴🍓🍌 that one piece of cilantro on the strawberry is clawing at my OCD lol #postworkout#healthybreakfast#GetFit2StayHealthy#HealthyLiving#getfitnowaskmehow
A great tutorial by @docjenfit . Understand your core! Its the main ingredient for all types of exercises. ・・・
✨STREAMLINE CORE STABILITY✨
Aside from breathing, understanding what your "core" is, is the next most important aspect I believe people need to understand.
The core doesn't work without breath. The core is not just your 6 pack abs (rectus abdominis). The core involves the diaphragm (breathing 😤), the abdominals (transverse abdominis, rectus abdominis, obliques), the back (multifidi, erector spinae), the pelvic floor, and the glutes. I feel the glutes 🍑 are often neglected even though they play a large roll in pelvic floor health and connect onto the sacrum and pelvis which connects into the spine. So, don't forget them when you're talking about the core!
Today, I'm going to go over how to use the core with anti-extension exercises. This means, keeping total control of the spine and pelvis as the extremities move separately. This can be done many ways. I love starting it supine (probably because of my pilates/gymnastics background), but just my personal preference ☺️
ALL VIDEOS SPED UP & ADVANCED:
Start on the floor before grabbing a foam roller.
🔹 Foam Roll Marches: keep the ribs down and together, low abs tight - hip bone to hip bone, only reach the heel to the ground without the low back extending
🔹 Foam Roll DeadBugs: extend the opposite arm and leg away from the body with the same cues as above
🔹 Foam Roll Single Limb Alternating Arms: much harder than it appears! Press the heel into the ground (Glutes 🍑), use the same cues, and carefully alternate the arms overhead. .
🔹 Glute Marches: find the end of a table/bench/bed, keep the fingers on the hip bones to ensure no movement and SLOWLY reach the heel for the floor. Glutes will squeeze to reach, core is firing, and the quad is actively stretching. Win-win-win 🎉
Stabilize that core and make magic in your body!! #fitnesstips#GetFit2StayHealthy#HealthyLiving#getfitnowaskmehow
🍫Chocolate Peanut Butter Brownies!🍫 .
1 can black beans (1 cup) rinsed and drained really well
1/2 cup quick oats
1/2 cup unsweetened cocoa powder
1/2 cup Chocolate Peanut Flour
1/2 cup natural granulated sweetener/raw sugar
2 tablespoons raw honey
2 tablespoons low fat butter, melted (sub with coconut oil)
1 tsp vanilla
5 tablespoons apple sauce
1 teaspoon baking powder
1/2 teaspoon baking soda
Pinch sea salt
1/4 cup unsweetened almond milk
2 tablespoons Natural unsalted crushed peanuts
Preheat oven 200C | 390F. Spray a 8x8 inch baking pan with cooking spray and put aside.
Throw ALL ingredients into a food processor (except nuts) and blend until smooth (about 3 minutes). Wipe down the sides with a spatula and blend for a further minute.
Fold through peanuts. The mixture will be THICK! Do not add extra liquids.
Pour into prepared pan.
Bake for approx 20 minutes (depending on your oven) until a toothpick inserted into the centre comes out clean. (Be very careful not to over bake these or they will become dry).
Once cooled, gently cut into 16 bars.
Teriyaki Shrimp and Asparagus
By @cookingclassy ❤️ ~
6 Tbsp low-sodium soy sauce (or Braggs Amino Acid)
6 Tbsp water, divided
2 1/2 Tbsp honey
2 Tbsp packed brown sugar (light or dark)
2 tsp peeled and minced fresh ginger
1 1/2 tsp minced garlic
1 Tbsp rice vinegar
1/4 tsp sesame oil ,optional
1 Tbsp cornstarch
1 1/4 lbs large (21/25) shrimp
2 Tbsp canola oil or olive oil
1 lb asparagus (preferably thicker spears), woody ends trimmed, diced into 1-inch pieces
Sesame seeds, for garnish (optional)
In a small saucepan whisk together low-sodium soy sauce, 5 Tbsp of the water, honey, brown sugar, ginger, garlic and rice vinegar. Bring mixture to a light boil over medium-high heat. Whisk together cornstarch with remaining 1 Tbsp water, then add to sauce mixture in saucepan. Reduce heat slightly and allow to boil 30 seconds - 1 minute, stirring constantly. Remove from heat, cover and set aside.
Heat 1 Tbsp oil in a 12-inch non-stick skillet over medium-high heat. Add asparagus and saute until tender, about 4 - 5 minutes. Transfer to a plate. Heat remaining 1 Tbsp oil in skillet, add shrimp. Cook on first side about 1 1/2 minutes then flip and cook on opposite side until cooked through, about 1 1/2 minutes. Add in asparagus, pour in teriyaki sauce and toss everything to evenly coat. Serve warm over white or brown rice, garnish with sesame seeds if desired.
SKILLET CHILI LIME CHICKEN THIGHS WITH CONFETTI CAULIFLOWER RICE ~
CHILI LIME CHICKEN THIGHS
1 package Chicken Thighs (4 thighs)
1 teaspoon chili powder
3/4 teaspoon kosher salt
1/2 teaspoon ground cumin
1/4 teaspoon garlic powder
Freshly ground black pepper to taste
Juice of 1 lime
CONFETTI CAULIFLOWER RICE
2 cups riced cauliflower (fresh or frozen)
1/2 cup corn (fresh or frozen)
1/2 cup diced red bell pepper
1/2 cup black beans, rinsed and drained
2 green onions, sliced
1 tablespoon chopped cilantro
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon garlic powder
Kosher salt and freshly ground black pepper to taste
Juice of 1/2 a lime
Trim off any excess skin from the chicken thighs and pat dry with paper towels.
Combine the spices in a small bowl and season both sides of the chicken thighs with the mixture.
Heat a 12-inch cast iron or non-stick skillet over medium-high heat.
Spray or brush the bottom of the skillet with cooking oil, then add the chicken thighs skin-side down. Place a splatter screen or piece of foil (loosely) over the top of the skillet.
Lower the heat to medium and cook for approximately 10 minutes then flip them over and cook for another 10-12 minutes or until the internal temperature reaches 165 degrees F.
Remove the chicken from the skillet onto a plate and cover loosely with a piece of foil to keep the chicken warm.
Wipe out any excess grease from the skillet then add in the red bell pepper and green onions. Sauté for 2-3 minutes then add in the cauliflower rice and sauté another 2-3 minutes.
Add in the remaining ingredients and cook until warmed through and the vegetables are tender, but not mushy. 2-4 minutes.
Add the chicken thighs back into the skillet and top with extra cilantro and lime juice. Serve immediately." By @reciperunner
Grilled Lemon Chicken Flatbread Wraps with Spicy Garlic Sauce
By @TheCozyApron .
1 pound skinless, boneless chicken breasts, cubed into bite-size pieces
2 cloves garlic, pressed through garlic press
Zest of 1 lemon (about 1 tablespoon)
1 tablespoon lemon juice
½ tsp each dried oregano and ground cumin
¼ tsp each coriander and paprika
Place the cubed chicken into a medium-size bowl, and drizzle in about 2 tbsp of olive oil; add in the garlic, plus the remainder of the ingredients up to and including the paprika, and using your hands, toss all of the seasonings/spices very well to coat the chicken. Using 4 bamboo skewers, skewer the chicken so that there is equal portions of meat on each skewer, and allow the chicken to marinate for about 20 minutes or even overnight. When ready to grill, place a grill pan over medium-high heat or outdoor and cook to your liking. To assemble, add a little drizzle of the Spicy Garlic Sauce onto the flatbread, followed by the greens; then, add a couple of slices of tomato, and about one skewer-worth of the lemon chicken; drizzle over a generous amount of the sauce, and fold the sides towards the middle to form a “wrap”. .
Spicy Garlic Sauce
Ingredients: • ½ cup mayonnaise or sub • ½ cup sour cream or full-fat, plain Greek yogurt
• 3 cloves garlic, pressed through garlic press
• 1 tablespoon tahini
• 2-3 teaspoons sriracha
• 1 teaspoon salt
• Pinch black pepper
• Pinch cayenne pepper
• ½ teaspoon lemon juice
Add all ingredients to a medium-size bowl, and whisk together until completely smooth and creamy; use immediately, or keep in the fridge, covered.
Grilled Chicken with Peach Jalapeño Salsa⠀
Yield: serves 4-6⠀
4 boneless skinless chicken breasts⠀
olive oil for brushing the grill⠀
2 Tbsp olive oil⠀
juice of 1 lime⠀
2 garlic cloves, minced⠀
2 Tbsp white balsamic vinegar⠀
1/2 tsp salt⠀
1/2 tsp fresh cracked black pepper⠀
2 ripe but firm peaches, washed⠀
1/2 small red onion⠀
1 jalapeño pepper⠀
1/2 cup chopped fresh cilantro⠀
juice of 1 lime⠀
Pound the chicken breasts between two sheets of plastic wrap so they are a little thinner, maybe about 1/2 inch. Put the chicken in a shallow container, or into a gallon sized zip lock bag.⠀
Whisk the marinade together and add it to the chicken. Massage it into the meat, seal the container or bag, and set in the refrigerator for an hour or overnight.⠀
For the salsa:⠀
Cut the peaches into a small dice...no need to peel them. Add to a bowl.⠀
Mince the red onion and the jalapeño pepper. Leave the seeds in for extra heat, or leave them out if you like. Add the cilantro and lime juice and toss. Refrigerate until needed.⠀
Grill the chicken on a hot charcoal grill or on the stove top, about 5-7 minutes per side, or until done in the center ~ an instant read thermometer should read 165 when inserted into the thickest part.⠀
Serve the chicken with the salsa on top. Garnish with lime wedges.
Blueberry Oatmeal Bars⠀
YIELD: 16 bars⠀
FOR THE BLUEBERRY OATMEAL BARS:⠀
1 cup old-fashioned rolled oats ⠀
3/4 cup white whole wheat flour ⠀
1/3 cup light brown sugar⠀
1/2 teaspoon ground cinnamon⠀
1/4 teaspoon kosher salt⠀
6 tablespoons unsalted butter, melted ⠀
2 cups fresh blueberries⠀
1 teaspoon cornstarch⠀
1 tablespoon freshly squeezed lemon juice ⠀
1 tablespoon granulated sugar, divided⠀
FOR THE VANILLA GLAZE ⠀
1/2 cup powdered sugar, sifted⠀
1/2 teaspoon pure vanilla extract⠀
1 tablespoon milk (any kind you like)⠀
Place a rack in the center of your oven and heat to 375 degrees F. Line an 8×8-inch baking pan with parchment paper so that the paper overhangs two sides like handles.⠀
In a medium bowl, combine the oats, white whole wheat flour, brown sugar, cinnamon, and salt. Pour in the melted butter and stir until it forms clumps and the dry ingredients are evenly moistened. Set aside 1/2 cup of the crumble mixture, then press the rest into an even layer in the bottom of the prepared pan.⠀
Scatter half of the blueberries over the crust. Sprinkle the cornstarch evenly over the top, then sprinkle on the lemon juice and 1/2 tablespoon granulated sugar. Scatter on the remaining berries, then the remaining 1/2 tablespoon sugar. Sprinkle the reserved crumbs evenly over the top. You will have some fruit showing through.⠀
Bake the bars for 30 to 40 minutes, until the fruit is bubbly and the crumb topping smells toasty and looks golden. Place the pan on a wire rack to cool completely (you can speed this process along in the refrigerator).⠀
While the bars cool, prepare the glaze: in a medium bowl, briskly whisk together the powdered sugar, vanilla, and milk until smooth. Feel free to add more milk if a thinner consistency is desired. Using the parchment paper handles, lift the bars from the pan. Drizzle with the glaze, slice, and serve.⠀
Serving Size: 1 (of 16), without glaze⠀
Amount Per Serving:⠀
Calories: 105 ⠀
Being healthy doesn't have to mean depriving yourself of sweet delights! Try this. ・・・
Dark Chocolate Black Forest Cake Crêpes with Vanilla Protein Yogurt and Fresh Cherries
Makes 2 servings/6 crepes
1/2 cup almond milk
1/2 cup water
3/4 cup flour of choice (I used 1/2 cup oat flour/1/4 cup regular flour)
1/4 cup dark chocolate cocoa powder (can use regular cocoa powder)
1 tablespoon raw honey
1 1/2 cups whole cherries, sliced in half and pit removed
1 teaspoon cornstarch
3 tablespoons water
1 teaspoon raw honey
1 cup plain greek yogurt
1 teaspoon raw honey
3 teaspoons vanilla protein powder
½ teaspoon vanilla extract
1. In a blender, add all crepe ingredients and blend until well incorporated. Pour into a bowl and let sit in the fridge for at least 10 minutes, while you prepare the other components.
2. In a small sauce pot, combine the cherries with the honey, water and cornstarch and mix well. Bring to a simmer over medium heat and lower the temperature to low and simmer for 10-15 minutes until thickened and cherries are softened, stirring often.
3. In a small bowl, mix together all of the yogurt ingredients to taste and let sit up in fridge while making the crepes.
4. In a large, nonstick skillet over medium heat, add about 1/4 cup of the batter and swirl the pan to create a thin layer of batter. Cook for approx. 1 minute on the first side and gently flip, and cook another 30-45 seconds on the second side. Remove and lay flat to cool off. Repeat until the batter is finished.
To assemble: Add a little of the yogurt mixture into each crepe and fold up. Top with cherry sauce and sprinkle with some powdered sugar, if desired.
Credits to 👉🏻 @TheGourmetPeasant
Chimichurri Chicken Wings w/Ranch
Prep: 5 mins | Cook: 50 mins
2 lbs chicken wings or drumsticks
1 bunch parsley or cilantro, stems removed
1 Tbsp red wine vinegar
1 tsp lemon juice
1 tsp sea salt
½ tsp pepper
1 tsp minced garlic
¼ cup extra virgin olive oil
¾ cup @primalkitchenfoods mayo (or homemade)
1/4 cup full fat coconut milk
1 tsp mustard
1 Tbsp red wine vinegar
1 tsp lemon juice
3/4 tsp garlic powder
3/4 tsp onion powder
½ tsp sea salt
¼ tsp pepper
⅓ cup packed chopped herbs - equal parts chives, cilantro, and dill
1. MAKE the chimichurri: combine parsley, garlic, vinegar, lemon juice, salt + pepper in a food processor, until parsley is completely chopped. Blend in olive oil until all the ingredients are well incorporated. Reserve ¼ cup chimichurri, refrigerate it for later.
2. PAT the chicken dry and place it in a large bowl. Pour remaining chimichurri over chicken, mix it in with your hands. Place it in a large sealable container or ziplock bag. Marinate in the refrigerator for an hour, or up to a whole day.
3. MAKE the ranch: Place all ingredients except herbs in the bottom of a tall measuring cup, and let them settle. Stick the immersion blender all the way to the bottom of the jar, then let ‘er rip! It should become completely emulsified in about 30 secs.
4. ADD herbs on top of the mayo, then pulse - move the blender up + down until all ingredients are mixed. Season to taste with salt + pepper. The ranch will thicken in the refrigerator and last for about a week.
5. ONCE you’re ready to cook, preheat the oven to 375F.
6. BAKE 45 minutes for wings, or 50-55 minutes for drumsticks, until cooked through. Broil on high for a few minutes to get crispy skin!
7. TOP with the extra chimichurri sauce, ranch + hot sauce!
Thai Coconut Soup with Salmon & Kale
Prep: 15 mins | Cook: 35 mins
6 cups chicken broth
2 Tbsp lemongrass
1 bunch cilantro, leaves cut off from stems
2 chopped medjool dates
2 tsp chili garlic paste
2 tsp minced ginger
Zest of 1 small lime
2 cups sliced shiitake mushrooms
1 can full-fat coconut milk
1 can light coconut milk
3 Tbsp fish sauce
½ tsp garlic powder
lime slices, from zested lime
Chopped cilantro leaves
Asian Sautéed Kale (link below)
4-6 servings cooked salmon
1. IN a large soup pot, mix broth, lemongrass, cilantro stems (not the leaves!), chili garlic paste, dates, ginger, and lime zest. Bring the mixture to a simmer over medium-high heat, cover the pot, and simmer on low for 20 minutes.
2. COMBINE mushrooms, coconut milk, fish sauce, and garlic powder in a large measuring cup. Set aside while the pot is simmering.
3. AFTER 20 minutes, strain the broth and throw out lemongrass mixture.
4. POUR broth back into the pot, and add the coconut milk mixture to the broth. Stir and cook on medium-low for about 5 minutes, until the mushrooms are soft.
5. IF you don’t have leftover salmon, pull out filets that are about 5 oz in size. Preheat the oven to broil and heat a cast iron skillet with 1 Tbsp oil. Once the pan is hot, add the salmon filets, skin-side down, and cook for 2-3 minutes (3 if you have a larger piece). Transfer to the oven and cook for an additional 4 minutes, until cooked through.
6. Ladle the soup into bowls, then add in a scoop of the Asian Sautéed Kale, and top with a salmon filet! Feel free to add in some leftover Oven Roasted Cauliflower Rice!
Its #thirstythursday reminder! HYDRATION, HYDRATION, HYDRATION! 💦💦💦. Keep drinking. Water has so many healthy benefits.
💥Increases Energy & Relieves Fatigue. ...
💥Promotes Weight Loss. ...
💥Flushes Out Toxins. ...
💥Improves Skin Complexion. ...
💥Maintains Regularity. ...
💥Boosts Immune System. ...
💥Natural Headache Remedy. ...
💥Prevents Cramps & Sprains.
💥 Puts you in a good mood.
To just name a few. Save money 💰by filling up your own bottle.
Utilize some prepared foods▶️
Planning your lunch ahead doesn’t have to take up all of your time. A store-bought rotisserie chicken for topping salads or filling wraps, a container of healthy hummus for dipping veggie sticks, a pre-washed box of mixed lettuces for making salad — these are all great ways to cut down on prep and cook time when putting together a work lunch.
Plan ahead, cook big batches▶️
Whatever you’re cooking on the weekend, make a double batch and freeze portions for future lunches. Your frozen lunch won’t even need an ice pack for transport — let it defrost in your office fridge and you’ll have a nice lunch the next day.
Pack foods that reheat well▶️
Soups and stews are some of the best foods for reheating in the office microwave because they taste just as good the next day as the first day you made them.
Pack foods that can be eaten cold▶️
This is especially true if you need to grab and go and don’t have time to reheat your meal. Stick to salads, sandwiches, cold pasta or grain salads.
Say no to sogginess▶️
No one wants a soggy salad or sandwich. Pack your dressing separate from your salad, and pack your bread separate from the sandwich fillings. It’s an easy step to take for making sure your lunch tastes fresh.
Pack filling dishes▶️
Don’t find yourself hungry an hour or two after your lunch break. Legumes and grains will help keep your hunger at bay. Pack dishes made with beans, lentils, brown rice, quinoa and other fiber-rich foods.
Leftovers are your friend▶️ Lots of leftovers from dinner last night? Think, free lunch! Imagine what you’ll save eating those leftovers instead of spending money on lunch. Not to mention, those leftovers might have ended up in the trash if no one ate them.
The egg has gotten a bad rap lately but don't be fooled by the myths 😜 This high protein food has a complete amino acid profile (yolk included) making it one of the best, most quality sources of protein out there! More fun facts below and how to boil the perfect egg 🔽
If you can budget for Free-Range eggs you definitely should! Here's how they compare to cage raise eggs: •⅓ less cholesterol
•¼ less saturated fat
•⅔ more vitamin A •2 times more omega-3
•3 times more vitamin E
•7 times more beta-carotene
How amazing is that! Here's how boil an egg: ▶️ Fill pan with cold water, covering eggs by 1 inch. ▶️ Bring water to a boil over medium-high heat. ▶️ Turn off heat, cover, and let stand 90 seconds to 2 minutes for soft-boiled eggs, 1 minute 45 seconds to 2 minutes 15 seconds for medium-boiled, and 11 to 12 minutes for hard-boiled.
Inspired by: @lizhwangbo
@drjoshaxe (he has the best info!!) https://draxe.com/health-benefits-of-eggs/
Japanese vitalising redcha ♥
Japanese matcha tea is extremely high in antioxidants and loaded with catechins and fiber. Being a tea lover, I find it so fun experimenting with new teas. I recently developed a love for freshly fallen leaves and petals and infusing them into my tea.
This beauty was prepared using dried hibiscus from our garden - i crushed it gently before adding vitalising redcha and hibiscus into a cup of hot water.
These tea sprigs were a gift from homeboy @nirmalkutty
Thanks, kutts ♥
8 Smart Points 318 calories⠀
TOTAL TIME: 30 minutes⠀
Zucchini Rollatini is a delicious, cheesy, veggie-loaded dish! Made with strips of grilled zucchini stuffed with a basil-cheese filling, then rolled and topped with marinara, mozzarella and baked in the oven until the cheese is hot and melted.⠀
2 large (14 oz each) zucchini, cut lengthwise into 12 (1/4-inch thick) slices⠀
1/2 teaspoon kosher salt⠀
fresh black pepper, to taste⠀
1 cup quick marinara sauce⠀
1 large egg⠀
2/3 cup part skim ricotta cheese ⠀
1/2 cup grated Pecorino Romano cheese, plus more for serving⠀
1/4 cup chopped basil⠀
1 garlic clove, minced⠀
3/4 cup (3 oz) shredded mozzarella ⠀
Preheat the oven to 400F. Spread 1/4 cup marinara sauce on the bottom of a 13 x 9-inch baking dish.⠀
Cut the zucchini lengthwise, into 1/4-inch thick slices until you have a total of 12 slices about the same size. ⠀
Season both sides of the zucchini with 1/2 tsp salt and pepper, then grill on a grill pan over high heat to help dry out the zucchini, until pliable and grill marks form, but not fully cooked, about 2 minutes on each side.⠀
In a medium bowl, beat the egg then mix together with ricotta, Pecorino Romano, basil, garlic, 1/8 tsp salt and 1/8 tsp pepper.⠀
Spread the ricotta mixture (about 1 1/2 tablespoons each) evenly onto each zucchini slice, spreading to cover.⠀
Roll up slices and arrange them each seam side down in the prepared dish. Top each with 1 tbsp marinara sauce and 1 tbsp mozzarella cheese and tightly cover with foil.⠀
Bake 20 minutes, or until the cheese is hot and melted.⠀
NUTRITION INFORMATION Yield: 3 servings, Serving Size: 4 rolls⠀
Amount Per Serving: Smart Points: 8 Points +: 8 ⠀
Calories: 318 ⠀
Total Fat: 17.5g ⠀
Carbohydrates: 18.5g ⠀
Fiber: 5g ⠀
Spicy shrimp with cauliflower mash and garlic kale
Recipe by @pinchofyum
For the Cauliflower Mash
1 tablespoon olive oil
1 head cauliflower, cut into small florets (about 6 cups)
3 cloves garlic, minced
1 cup milk
3 cups vegetable or chicken broth
1 14-ounce can white beans, rinsed and drained
½ cup cornmeal
½ cup shredded cheese, like sharp cheddar or havarti
1 teaspoon salt
For the Kale
1 tablespoon bacon fat (or substitute)
1 package kalettes, if you can find them! OR 3 cups chopped kale
3 cloves garlic, minced
For the Shrimp
1 tablespoon olive oil
1 lb. shrimp (enough for 4 people)
a few good shakes of garlic salt, chili powder, cayenne, and/or black pepper
For the cauliflower: Heat the olive oil in a large soup pot. Add the cauliflower and garlic. Saute for a minute or two, until the garlic is really fragrant. Add the milk and 2 cups broth. Simmer for 10 minutes or until soft. Add the while beans and mash roughly with the back of a large wooden spoon - Stir in the cornmeal and things will start to thicken a bit. Adjust the consistency by adding in the last cup of broth as needed. Stir in the salt and cheese and season to taste.
For the kale: Heat the bacon fat in a nonstick skillet over medium low heat. Add the greens and garlic and saute until softened. For the kalettes, I added a little water at the end to sort of steam them to finish them off. Remove kale and wipe out pan with a paper towel.
For the shrimp: In the same skillet, add the oil over medium heat. Pat the shrimp dry. Add to the pan and sprinkle with seasonings to taste. Cook for just a few minutes and then add a quick splash of water or broth to the pan (about 2 tablespoons) to pull the browned bits and spices into something of a saucy-coating for the shrimp. It's delicious.
Serve the shrimp and kale over a big pile of cauliflower mash! SO yummy.
Recipe by @jj.virgin: ⠀
This dish will need to be refrigerated overnight before cooking. If you do prefer to grill the chicken, grill over indirect medium-high heat (400 to 450°F) for 25 to 28 minutes or until the internal temperature of the chicken ⠀
reaches 165°F.⠀ Ingredients:
1 cup cultured unsweetened coconut milk⠀
2 tbsp lemon juice⠀
3 cloves garlic, minced⠀
1 tbsp minced fresh ginger⠀
1 tsp ground cumin⠀
1/4 tsp saffron threads, crushed⠀
1/4 tsp ground cinnamon⠀
1/4 tsp cayenne pepper⠀
8 bone-in skinless chicken thighs (2-1/4 pounds), trimmed⠀
olive oil for the pan⠀
3/4 tsp sea salt⠀
1 Combine the coconut milk, lemon juice, garlic, ginger, paprika, cumin, saffron, cinnamon, and cayenne in a large bowl. Add the chicken and toss well to coat. Cover with plastic wrap and refrigerate overnight.⠀
2 Preheat the oven to 450°F. Lightly dampen a paper towel with a small amount of olive oil and wipe a large rimmed baking sheet with it.⠀
3 Remove the chicken from the marinade and season with the salt. Place the chicken on the ⠀
prepared baking sheet. Roast until a thermometer inserted into the thickest part of the chicken registers 165°F, 25 to 28 minutes. Enjoy!
Salmon Burgers w/Tzatziki & Sweet Potato Buns
Prep: 15 mins | Cook: 30 mins
SWEET POTATO ‘BUNS’
2 large white or orange sweet potatoes, peeled
1 tsp melted coconut oil or avocado oil
1 lb salmon
½ cup almond flour
1 egg, whisked
1 tsp each: dried oregano, thyme, savory (sub: parsley)
2 tsp lemon juice
1 tsp minced garlic
1 tsp sea salt
1 tsp dehydrated minced onion
Optional: ¼ tsp black pepper
1 can coconut cream (5.4 oz)
½ cucumber, diced small
2 tsp minced garlic
¼ cup fresh dill, chopped
1 tsp apple cider vinegar
1 Tbsp lemon juice
sea salt and pepper, to taste
1. MAKE the sweet potato buns. Cut a large white sweet potato into ¾ in. thick slices. Brush both sides w.avocado oil + sprinkle with sea salt. Pop in a 400 F preheated oven for 25-30 minutes, until easily pierced with a fork; set aside until ready to serve.
2. PREPARE the burgers: cut up salmon into very small pieces so it resembles ground meat. (Use the food processor or a chef’s knife)
3. COMBINE salmon with almond flour, whisked egg, herbs, lemon juice, garlic, onion, sea salt and pepper in a large bowl; stir until combined.
4. FORM 4 even-sized burgers from the mixture.
5. PREHEAT a grill pan or cast iron skillet with 1 Tbsp oil for 1 minute, until hot.
6. COOK for 4 minutes per side, until cooked through.
7. MAKE the tzatziki: mix all sauce ingredients together in a small bowl.
8. When burgers are done, make your stacks: start with a sweet potato slice, layer some lettuce, a salmon burger, tzatziki + tomatoes.
4-INGREDIENT FLOURLESS BANANA-NUT PANCAKES⠀
6 Smart Points 318 calories⠀
TOTAL TIME: 10 minutes⠀
EASY, good-for-you pancakes, made with only FOUR ingredients, perfect to make anytime you need to whip up a quick breakfast, and a perfect way to use up those ripe bananas.⠀
1 medium ripe banana (the riper the better!)⠀
2 tablespoons quick oats⠀
1 large egg, beaten⠀
2 tablespoons chopped pecans⠀
Mash bananas with a fork in a medium bowl until smooth. Add egg and oats and mix well.⠀
Heat a large nonstick skillet over medium-low heat, pour the batter to make 3 pancakes. ⠀
Top with pecans, and cook about 3 to 4 minutes. Turn and cook 3 to 4 minutes, until golden.⠀
Top with 1 teaspoon of your favorite syrup or honey if desired.⠀
NUTRITION INFORMATION Yield: , Serving Size: The whole batch⠀
Amount Per Serving: Smart Points: 6 Points +: 9 ⠀
Calories: 318 ⠀
Total Fat: 16.5g ⠀
Carbohydrates: 36g ⠀
Fiber: 5.5g ⠀
Sugar: 15.5g ⠀
Continuing on from yesterday's post, here's another great tutorial by @docjenfit
✨PROTRACTION vs RETRACTION✨
Hopefully you were able to catch all the shoulder videos from this week to start creating stability and strength through proper mobility.
Today, I wanted to go through a very basic explanation of protraction vs retraction. When trying to create stability, think "I don't want to fall INTO gravity, so what do I have to do to resist gravity?" 🤔
🔹Hands on the ground: PRESS away from the floor = PROTRACTION
🔹Hands elevated: PULL away from the floor= RETRACTION
External loads can change this concept when pushing or pulling weight. But when thinking of a basic body weight training, remember those two gems 💎
REMINDER: As always, if you're in pain, please go see your local therapist and stop trying to figure it out on your own! 🙏 We provide these videos as missing pieces to your already current program or reminders of how to prevent pain/injury. They're not all necessarily meant to be solutions. Why? Because we haven't evaluated you and you are special and unique! Every body will respond different to tissue injury based on causes and healing. 👌
Now, put your phones down and go enjoy the rest of a relaxing day 💕
Get through your hump day with an acai bowl just like this one from the talented @zo_good⠀
PEANUT BUTTER ACAI RECIPE: blend 2 frozen bananas, 2 packets frozen acai, 1 big tbsp Pic's, 1/2 cup coconut water and a pinch of sea salt (seriously this bit of salt makes it) until thick and smooth and top with much more heavenly peanut butter bliss (greater peanut butter = greater happiness)
Grilled California Avocado Chicken ~
¾ cup balsamic vinegar
¼ cup honey
3 cloves garlic, minced
2 Tablespoons olive oil
2 teaspoons italian seasoning
½ teaspoon salt
¼ teaspoon pepper
4 boneless skinless chicken breasts
4 slices mozzarella cheese
2 avocados, diced
3 roma tomatoes, diced (any tomato will work)
¼ cup fresh chopped basil
salt and pepper
balsamic vinegar for drizzling (optional)
In a medium sized bowl whisk the balsamic vinegar, honey, garlic, olive oil, italian seasoning, and salt and pepper. Add the chicken breasts and coat. Marinate for 30 minutes.
Meanwhile, in a small bowl add the avocado, tomato, basil and salt and pepper to taste. Set aside.
Heat the grill to medium high heat. Grill the chicken on each side about 6 minutes or until cooked throughout and no longer pink. Top with mozzarella cheese and avocado, tomato basil mixture. Drizzle with balsamic vinegar and serve immediately." By @alyssa_therecipecritic