Category Archives: healthy and quick recipes

Spud Muffins

A lot of us made New Year’s resolutions and some of us are determined to keep them come hell or high water. If one of your resolutions was to eat better and make smarter food choices, I’d like to dedicate this post to you.

I know all too well how it feels to wake up before dawn and realize that you barely have enough time to take a shower before you have to be out of the door. Breakfast? What breakfast!  Then I got to thinking, breakfast is one of the most important meals of the day, it sets the tone for the day. I find that if I had a decent meal in the morning I feel energized, I feel unstoppable, I am on my game. Best of all, having breakfast prevents you from being, what I call, hangry. Hangry is a sad combination of hungry and angry that causes one to make bad decisions and have virtually zero patience.

So, what’s the answer to having a healthy, well balanced breakfast that hits all your macros on the go? Portable food! Below is the recipe for the most awesome muffin that is easy to eat, has a low glycemic index, loads of protein, very little fat, and you can make them in advance! What?! Yes, your week just got that much easier!

I usually make these on Sunday evening at the end of my food prep because they tend to take a bit longer than the usual blend and go variety. Why? Because I make my Spud Muffins with meringue to insure nice and fluffy consistency. I tested other recipes of healthy, protein muffins and I noticed that all of them are dense, chewy, and taste like cardboard. I refused to have this happen to my food, this is fit gourmet, after all!

Let’s dive in! First and foremost, make sure that your eggs are at room temp. Room temperature eggs make better meringue. Also, older eggs are better suited for meringue purposes, but who has old eggs lying around?! I set my eggs out just as I am getting ready to do the rest of my food prep, that way by the time I get around to the muffins, they are nice and ready to go.

Since I pre-make my sweet potatoes for the week, having a cup of mashed sweet potato isn’t a problem. If, however, you don’t pre make yours, here’s the deal:

Peel and cut up your sweet potatoes, put them in a pot of boiling water, boil until tender. Strain the water, mash the potatoes with a potato masher or a fork.

I don’t add seasoning to my sweet potato ahead of time, because I refuse to commit to one single flavor in my mash for the rest of the week. I like a good variety.

Back to the eggs and the trick of the meringue… You will need to separate egg whites from egg yolks. Make sure that you take great care not to get any of the yolk into your egg whites. I recommend breaking the eggs over a separate dish, separating the whites and then adding them to the mixer bowl one at a time. That way, if you do end up with the yolks in your whites, you won’t have to scrap the whole batch and waste eggs. No, I wouldn’t recommend using egg beaters. They do not meringue well.

Please, do not attempt to be a hero and whisk the meringue by hand. It’ll take you forever!

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Ok, I think I covered the important basics of the meringue. If you have any questions, feel free to contact me through our Facebook Page, Twitter, or just leave me a comment here!

Supd_Muffin
Spud Muffins

Ingredients: 

4 large eggs at room temperature
¼ tsp cream of tartar
½ cup Splenda or Stevia
1 cup almond meal flour
2 scoops vanilla whey
1/2 tsp baking powder
1 tbsp coco powder
2 ½ cups of mashed sweet potato

 

Directions:

Preheat the oven to 350°.  Separate egg yolks from egg whites. Place the egg whites into a large bowl and mix on medium-high speed until the eggs are frothy. When your eggs are frothy add cream of tartar. Continue mixing on medium-high speed until the eggs are white and nearly doubled in size. At this point add Splenda or Stevia one tablespoon at a time. Continue mixing the meringue until the mixture begins to form stiff peaks in the mixing bowl.

In a separate bowl, combine all of the dry ingredients. Gradually fold the sweet potatoes into the dry ingredients until well incorporated. Make sure that there are no clumps of flour or protein powder.

Gently fold the sweet potato mixture into the meringue. Fold from the sides towards the center until the mixture is well incorporated. Be careful not to over mix and deflate your meringue.

Divide the batter between muffin cups. Bake for approximately 35-40 minutes or until a skewer comes out clean.

Makes 12 muffins.

Nutrition Info (1 muffin): 

Calories 119
Fat 5g
Carbs 8g
Protein 10g

Cabbage Salad

I am a big fan of cabbage which is why I am constantly looking for new, easy, runner diet friendly ways to make my favorite dishes. Blow is my take on a coleslaw salad. For this recipe you can use any cabbage you like. My preference is savoy or white, but red cabbage works well too and adds a nice touch of color.  This salad is a perfect side dish for a nice, juicy turkey burger or veggie burger.

Ingredients:

4 cups Shredded Cabbage Slaw
1 cup Sliced Cucumber
1 Cup Sliced Radish

Dressing:
2 tbsp Fresh Dill (optional)
2 tbsp Light Mayo
1/2 Cup Buttermilk
1/2 tsp Black Pepper
1/4 tsp Salt

Directions:

Combine cabbage, cucumbers, and radishes in a large bowl. In a small bowl combine mayo, buttermilk, black pepper, salt, and chopped dill. Mix well and pour over the veggie mixture. Give it a good  toss and enjoy!

Fierce Thanksgiving Menu

Thanksgiving is less than two weeks away and some of you might be biting your nails trying to figure out how to cut the calories, fats, and sugar out of the traditional meal without sacrificing flavor, color, texture and general appeal of your dishes. Although it is nearly impossible to make every traditional Thanksgiving dish light, here are a few recipes and tips that’ll help you and your family cut the unnecessary decadence without making your dinner bland.

Tips:

I try to cook using as little fat as possible which is why I invested in some incredible nonstick pans. If you don’t have a good nonstick pan, do not worry. The recipes below have measures of olive oil that are labeled “optional”. Those “optional” measures of olive oil are for those who don’t have access to a set of good nonstick pans.

If you are watching your sodium intake, you can cut the salt ratio in half for the dishes that are using lemon juice and lemon zest. Chances are you won’t miss it much. However, I would not alter the turkey brine.

If you absolutely have to use something sweet in one of your recipes, try honey or agave syrup. If your recipes call for candied nuts, try substituting toasted nuts lightly coated in honey instead or omit the honey all together. 🙂

Succulent Turkey Breast:

Thanksgiving wouldn’t be the same without the star of every dinner—the turkey. Here is my fabulously simple recipe for the most delicious and moist turkey you’ll ever eat! I have to put a disclaimer here, give yourself at least 24 hours after the turkey is fully defrosted to properly prepare and treat the bird.

Ingredients:TG_Turkey

6lb turkey breast
60ml Water
15g of Salt
3 Lemons (juiced)
¼ cup Soy Sauce
1tsp Chili Powder
1 Tangerine Orange
1 Bunch of Lemon Thyme
2 Rosemary Sprigs

Directions:

Wash and clean the turkey breast. Take care not to cut or puncture the skin. Set the bird on a wire rack of a regular roasting pan to drain. In the meantime, combine water, salt, and lemon juice and stir until the salt is completely dissolved. Fill a marinade injector with the brine. Find a few places on the breast that do not have skin and inject the brine. Usually, one 30 ml injector full of brine is enough for a 6 lb. turkey breast. Discard the leftover brine.

Combine soy sauce and chili powder. Mix well. Using a basting brush, brush the soy sauce mixture on your turkey. Set the turkey in the refrigerator, uncovered for 12-24 hours.

After the turkey spent at least 12 hours in the refrigerator, preheat your oven to 325 °F.  Stuff the cavity of your turkey with rosemary sprigs, thyme, and a halved tangerine. Cook your turkey uncovered for 2.5 hours or until the meat thermometer reads 170 degrees. You shouldn’t have to baste or treat your bird in any other way. The skin is going to be golden brown and the inside extremely juicy. After the turkey is done, cover the bird with foil and let it rest for 10-20 minutes before serving.

 Healthy Stuffing

 Ingredients:TG_Stuffing

12 slices of Whole Wheat Bread
1 tbsp olive oil + ½ tbsp. for cooking the veggies (optional)
½ tsp of salt
1 tbsp Italian Seasoning
½ tsp Sage
½ Sweet Onion (diced)
3 Celery sticks (diced)
½ cup Fresh Cranberries (whole)
2 cups Baby Bella Mushrooms (diced)
¼ cup Dried Cranberries
2 cups of Chicken Broth

Directions:

Preheat the oven to 325 °F. Cut the bread into ½ inch squares and set aside. In a large bowl combine olive oil, salt, Italian seasoning, sage, and the bread. With your hands, gently toss the bread in the mixture until all cubes are evenly coated. Place the bread on a cookie sheet and bake for 15-20 minutes or until the croutons are crispy. Allow to cool, pulse in a blender or a kitchen processor until the bread is about pea sized.

In a nonstick pan combine diced onion, celery and mushrooms. Cook until the mixture has reduced by about a quarter or until the mushrooms are gold and onions are lightly caramelized. Add the Chicken Broth and bring it to a gentle boil, add in the cranberries, wait until the broth mixture is boiling again and add in the bread. Stir gently to incorporate all of the ingredients, turn of the heat and let the mixture rest for a minute or two before serving.

Green Beans

Ingredients: TG_Green_Beans

1 lb. of Green Beans (cleaned)
Zest of 1 lemon
2 tbsp lemon juice
2 garlic cloves (minced)
1/4 tsp sea salt (optional)
½ tsp olive oil (optional)
Freshly ground pepper

 Directions:

Combine green beans, lemon juice, pepper (optional), salt (optional), and minced garlic. Cook stirring occasionally until green beans are tender. Garnish with lemon zest and serve.

Roasted Acorn Squash

Ingredients:TG_Acorn_Squash

1 Acorn Squash (cleaned and cut into wedges)
1 tbsp olive oil
1tbsp rosemary (minced)
1tbsp Chives (minced)
Zest of ½ Lemon
Sea salt

Directions:

Preheat the oven to 325 °F. Wash, clean, and cut the squash into wedges. In a small bowl combine the oil, rosemary, chives, and lemon zest. Arrange your squash wedges  in a baking dish and brush them with the herb mixture, add salt. Bake for 30 minutes or until tender.

The Faux Pho

The temperatures are beginning to drop and the cravings for comfort food are stronger and higher than ever. I am no stranger to the cold weather cravings phenomenon, however, I absolutely refuse to allow my body to freak out and gain weight right before the holidays. I am always looking for a healthy and delicious way to warm myself up after a cold, long run which is how this recipe was born.

This is my version of a re-imagined Pho that will keep you on track with about half the fat and calories. I substituted the traditional noodles in this soup with Shirataki Tofu Noodle to cut back on carbs and raise protein percentages. However, I would like to caution you against using these noodles right out of the package. If they are not well rinsed prior to use, they tend to have an extra “tofuey” (yes, I made that word up, but I have no idea how to describe the off flavor of this noodle) flavor that could disrupt the delicate balance of flavors that you have crated.  To rinse the noodles, drain the noodles, put them in a bowl or a strainer and run them through some cold water until the flavor is gone. I usually do it three times, that seems to do the trick for me, but you might want to do it a few more times depending on the brand of noodle you purchase.

Anyway, enough with the rambling. Enjoy the recipe below, let me know how what you think in the comments below, and if you have any questions, you can always send me a message through our Facebook page.

Faux Pho Soup

 

Ingredients:

Broth:

Faux_Pho

3 cups Vegetable Broth
1 pack of Pho Spice
6 Shitake Mushrooms Julienne

Garnish:

1 pack of Shirataki Tofu Noodles
6 Cooked Gulf Shrimp
1 Radish Thinly Sliced
1/8 cup Sprouts

2 tbs Cilantro Chopped
2 tbs Dill Chopped
1/2 cup Spinach
2 Mint Leaves Chopped
1 Lime Wedge

Directions:

Combine Vegetable Broth and Pho Spice and Shitake Mushrooms in a medium – small sized pot and bring to a rolling boil. Decrease the heat and allow to simmer for 5 minutes. In the meantime thoroughly rinse your noodles and prepare your garnish. Arrange the noodles and shrimp on the bottom of a soup bowl, ladle hot broth over the noodles and the shrimp, garnish with radish, sprouts, cilantro, dill, spinach, and mint leaves. Squeeze a lime wedge over the soup and serve immediately.

Herbed Chicken Cherry Wrap

I am a big fan or using dinner leftovers in my lunch prep. One of my favorite lunch foods is a wrap. It is portable, fool proof, and you can wrap almost anything into a whole wheat, high fiber tortilla. Here is one of my favorite recipes:
HERBED CHICKEN CHERRY WRAP
Herbed Chicken Cherry Wrap

Ingredients:

1 Herbed Chicken Breast (cut up and reheated)
2 Whole Wheat Tortilla
1 Cup Baby Spring Mix
5 Pitted, Diced Red Cherries
2 tbsp of Low Fat Feta Cheese
1/4 tsp Sriracha Sauce
1tsp of Orange Juice
1tbsp of Light Mayo

Directions:

Reheat and cut up Herbed Chicken into bit sized pieces, set aside. In a bowl, combine baby spring mix, diced cherries, feta cheese, and orange juice. Mix well, set aside. Spread 1/2 tbsp of  light mayo on the whole wheat tortilla, arrange chicken and veggie mix on the tortilla, drizzle with sriracha and fold into a wrap. Makes two wraps.

Herbed Jamaican Chicken: Escape the Boredom of Clean Eating

Eating clean doesn’t have to be boring or difficult. I usually make extra protein for dinner and re-purpose it  later in other dishes. This is one of those recipes that can easily be turned into a wrap, pulled chicken sandwich, lettuce wrap, chicken salad, garnish for salads, or added to a breakfast omelet. This chicken is easy to make, quick, delicious, and not to mention, it’ll save you a tone of time in your lunch and breakfast prep. Happy clean eating! 

HERBED JAMAICAN CHICKEN

Ingredients:

4 Chicken Breasts
2 tbsp. Jamaican Jerk Seasoning
2 tbsp. Lemon Zest
2 tbsp. Fresh Lemon Thyme
2tbsp. Fresh Rosemary
1- 1 1/2 cup chicken stock
2 tbsp. olive oil

Directions:

Clean and cut away all access fat from the chicken breasts. Dry the chicken breasts and lay them out of a cutting board or a clean counter, season with Jamaican Jerk Seasoning, set aside. Preheat a skillet with olive oil until olive oil forms ripples on the pan when tilted from side to side. On high heat, sear chicken breasts until they turn golden brown. At this time, chicken breasts will still be raw in the middle. Turn down the heat and add chicken stock, a few sprigs of lemon thyme and rosemary.  Cover with a lid and let simmer for 30 minutes.