Category Archives: Recipes

Veggie Flatbread Pizzas

I made these as a last minute snack last week, and loved them SO much that I just have to share them with you! Crispy flatbreads, loaded with home made spinach pesto sauce and veggies are the perfect meal to fill you up, yet leave you feeling light on your feet. Plus, they totally satisfy that pizza craving…anybody with me?!

I hope you will try these with your favorite veggies and let me know what you thought.

Enjoy,

-C

You will need to first whip up a batch of my delicious, creamy home made Spinach Pesto sauce.

spinach pesto

For these flatbreads, you will need:

  • 100 grams thinly sliced zucchini
  • 50 grams sliced bell pepper
  • 60 grams sliced mushrooms
  • 75 grams fresh sliced roma tomatoes
  • 1/2 cup fat free mozzarella
  • 4 tablespoons Spinach Pesto
  • crushed red pepper and spinach & parmesan seasoning from Johnny’s
  • Flat Out Pizza bread, rosemary and olive oil

20160427_133541

Preheat your oven to 375 degrees F. While the oven heats up, slice your veggies and make the pesto. I like to use this as an opportunity to cut extra veggies, so I can make more flatbreads later, or throw the veggies in with a quesadilla or scramble.

20160427_133657

Lay 2 flatbreads out on a cookie sheet and place in the oven to pre-cook for 5 minutes. Remove the flatbreads from the oven, and top with pesto, cheese and veggies evenly. Sprinkle with your seasonings, and place into the oven for 15-20 more minutes. I like mine a little on the crispy side, so I usually do the full 20 minutes.

20160427_134421

Once the pizzas are done, pull them out and serve while they are still warm. Enjoy!

Macros for 2 flatbread pizzas:

Calories: 546

Fat: 17.8g

Carb: 64.2g

Protein: 42g

Fiber: 12.6g

Spinach Pesto

This sauce is bright and tangy, colorful and simply delicious. It is divine on flatbread pizzas, toast, eggs, chicken, rice and more. Whip up a batch and try it for yourself!

Check out my recipe for Veggie Flatbread Pizzas using this delicious pesto sauce.

Enjoy,

Crystal

You will need:

  • 2 tablespoons olive oil
  • 100 grams raw spinach leaves
  • 1/2 cup nutritional yeast
  • 2 tablespoons fresh lemon juice
  • 1/4 cup chopped walnuts
  • basil leaves, approx 40
  • salt and pepper

20160427_132103

Combine all ingredients in the blender or food processor, and blend until smooth and creamy. You may want to add up to 1/4 cup water as you are blending until you achieve the desired consistency.

20160427_132123

Recipe makes 16 servings. One serving is a tablespoon.

Per 2 tablespoons:

Calories
85
Total Fat
6.8g
Sat. Fat
0.8g
Cholest.
0mg
Sodium
9.1mg
Carb.
3.9g
Fiber
2.6g
Sugars
0.8g
Protein
5.1g

20160427_133059

Best Damn Cauliflower Mash

img_20160418_205919.jpg

Last week I was craving a delicious filet, so I grabbed a couple small medallions from the local organic butcher. Once seared in a roasted garlic sauce, served along with asparagus and home made cauliflower mash, the results did not disappoint! The steak was so tender and flavorful, and the cauliflower was easy to whip up, and BOMB! It tasted just like mashed potatoes and was every bit as satisfying. This cauliflower mash was indeed, the best damn cauliflower mash I had ever had!

Try it for yourself, cheers!

-C

The recipe for the Best Damn Cauliflower Mash is simple:

  • 2 sm/med size heads cauliflower
  • 2 wedges Laughing Cow creamy swiss, light
  • 4 tablespoons fresh chives
  • Johnny’s parmesan garlic, and Molly McButter seasonings, to taste

Start by trimming the stem and leaves from the cauliflower, and cutting it into large pieces. Place florets into a large pan with 3 inches of water, cover and bring to a boil. Steam with the lid on approx 12 mins, or until florets become tender.

20160423_115108

20160423_121528

Once cooked, transfer cauliflower to the blender or food processor. Add cheese, chives, and seasonings. Blend until smooth. You may have to transfer the cauliflower in batches, depending on the size of your blender. I found that my VitaMix fits everything for this recipe in one batch!

mash up.jpg

 

Serve warm, or cover and keep in the refrigerator for a late night snack! πŸ™‚

This recipe makes 4 servings. *These macros will vary slightly depending on the size of your cauliflower.

Per Serving:

Calories
101
Total Fat
1.8g
Sat. Fat
0.8g
Cholest.
2.5mg
Sodium
190mg
Carb.
17.3g
Fiber
6.7g
Sugars
6.9g
Protein
7.5g

 

cauliflower mash

Yellowtail Poke

POKE

This recipe is super delicious, high in protein and low in fat, sugar and carbs. Prepare a bowl for your dinner guests or whip some up for a lunch snack. Perfect for any sushi lovers out there and a breeze to prepare.

Enjoy!!

Crystal

Yellowtail Poke

  • 8 oz raw fresh Yellowtail or Ahi tuna steak
  • 1/4 cup diced white onion
  • 1/4 cup diced cucumber
  • 1/2 fresh jalapeno pepper, finely chopped
  • 1 tablespoon Thai chili paste (I used Sambal Olek brand)
  • 2 tablespoons rice vinegar
  • 1 tablespoon low sodium soy sauce, liquid aminos, or tamari
  • 1 tablespoon sesame seeds

Chop tuna steaks into small bite sized pieces. Combine all ingredients in a medium sized bowl and mix to distribute evenly. Serve over wonton chips, brown rice, or a bed of lettuce.

**This recipe is slightly high in sodium, due to the soy sauce. You could cut down on the amount by removing soy sauce from the recipe, but the flavor will be a little different.

Makes 2 servings

Per serving:

Calories
179
Total Fat
3.7g
Sat. Fat
0.6g
Cholest.
51mg
Sodium
549.4mg
Carb.
6.6g
Fiber
1.4g
Sugars
1.9g
Protein
28.9g

Quick and Easy Snacks

When Life gets busy, don’t stress about what to eat! Keeping some quick and easy foods on hand will make eating to support your goals a snap. I find that if I take a few minutes to prepare for myself, I will eat better throughout the week. Taking snacks to work or keeping options available on the go stops me from grabbing junk when I am hungry. Try some of my favorite meals and snacks next time you are doing your meal prep or shopping for the week.

Enjoy,

Crystal

 

eggCUPS.jpg

Turkey Bacon, Egg and Veggie Muffins

These convenient little egg creations are totally easy, and you can customize them with any ingredients you like.

For this recipe I used:

  • Muffin pan
  • Olive oil spray
  • 4 eggs
  • 2 cups egg whites
  • 1 1/2 cups chopped bell peppers and mushrooms
  • 12 slices turkey bacon
  • 1/4 cup shredded cheese (optional)

turkeyEGGcups.jpg

Preheat your oven to 350 degrees. Whisk together eggs and egg whites. Line each muffin cup with a strip of turkey bacon, and spray the bottoms thoroughly with olive oil spray. sprinkle the mixture of chopped veggies evenly throughout all the muffin cups, and cover with egg mixture. Top with shredded cheese if desired, and bake in the oven for 35 minutes. Enjoy your egg muffins any time of the day for a healthy protein packed snack!

 

 

gyro.jpg

 

Mediterranean Chicken Skewers and Tatziki Sauce

Here is a super easy meal to prepare that will absolutely WOW you and anybody you decide to share it with! πŸ™‚ Prepare a big batch of deliciously marinated chicken, and use it for days after to create Gyro sandwiches, salads, or dinner plates. Use the extra Tatziki sauce to dress salads, sandwiches, or veggie sticks all week for a tasty alternative to fatty dressings.

Mediterranean Chicken:

  • Chicken breasts (as many as you want to prepare)
  • Olive Oil
  • Nonfat Greek yogurt
  • Lemon juice
  • Sea salt and pepper

Tatziki Sauce:

  • Nonfat Greek yogurt
  • Olive oil
  • Lemon juice
  • English cucumber
  • Mint leaves
  • Fresh dill
  • Garlic
  • White onion (optional)
  • Sea salt and pepper

misc2014fall 024

Slice chicken breasts into long strips and place in a plastic bag with nonfat yogurt, lemon juice, olive oil, salt and pepper. Let sit and marinate in the mixture while you prepare your Tatziki sauce, and start your BBQ or oven (375 degrees.)

For the sauce, you will first need to prepare your cucumbers by de-seeding them, slicing them, and placing them in a strainer. Sprinkle some salt on the cucumbers and allow them to sit for 15-20 minutes while the salt draws much of the moisture from them. Toss them a couple times, making sure to coat evenly with salt. Once they have sweated out most of the excess water, pat them dry with paper towels.

In a food processor, combine yogurt, lemon juice, olive oil, salt, pepper, garlic, herbs, and 3/4 of your mixture of cucumber. Blend evenly. Add the rest of the cucumber slices and a few slices of white onion. Pulse the food processor so as to leave a little texture from the remaining veggies.

Once the chicken has marinated for a bit, skewer the strips and grill on the BBQ until thoroughly cooked. You may also cook the chicken in the oven at 375 for 25-30 minutes, depending on how thick you cut the chicken.

You are now ready to enjoy delicious chicken and Tatziki sauce on a nice whole wheat pita with onion, tomato and lettuce! Enjoy the leftovers any way you please! My favorite is veggies with the leftover Tatziki sauce, or a nice salad with leftover grilled chicken on top and Tatziki dressing. YUM!

veggieTATZIKI.jpg
Sliced veggies with Tatziki dipping sauce

 

 

Salads!

salad1.jpg

Learn to love salads! Your body will always thank you for feeding it lots of nutrient rich veggies. Vegetable are high in fiber, leaving you full for longer. The vitamins and minerals which your body needs all lie in the many colorful fruits and vegetables available to us, so eat up! You won’t regret it.

 

saladPREPsunday.jpg

When you are doing your meal prep for the week, take a few minutes to pre-chop your favorite salad toppings. Imagine having a delicious salad in just seconds because you already thought to chop everything up! Awesome! I frequently buy a pre-cooked whole chicken from the grocery store to use for added protein on my salad during busy weeks. Try hard-boiling some eggs for the same strategy, or adding smoked salmon, tuna, nuts, seeds, or even some cooked quinoa or cous-cous to liven up your salad routine.

 

Spinach Smoothie

spinachSMOOTHIE.jpg

 

One of my favorite go-to snacks is a delicious smoothie. The combinations are literally endless, and there is always time to whip up something if you are on a time crunch.

My favorite combination is:

  • Blueberries (frozen or fresh)
  • 1/2 banana
  • 1 scoop of my favorite protein powder, cottage cheese, or yogurt
  • Unsweetened vanilla almond milk
  • Chia seeds
  • Ice (as needed)
  • Spinach – as much as you can pack in there!

You can literally put tons of spinach in a smoothie and it won’t alter the taste, but WILL give you a huge nutrient boost. Try mixing it up with your favorite fruits or proteins.

 

Bean Salad:

20130826_152743

Try making a delicious fiber, protein, and good carbohydrate packed bean salad to enjoy by itself, or as an addition to your green salad or meal. Of course, you can make this salad with any ingredients you like – try using different beans, veggies or marinade. I usually make a pretty generic version that will top my green salad and add a little depth.

  • 1 can garbanzo beans, rinsed
  • 1 can black beans, rinsed
  • 1 can red beans, rinsed
  • Red onion
  • Cucumber
  • Bell pepper
  • Broccoli or carrots
  • Olive oil
  • Lemon juice
  • Salt and pepper

Try making a batch with cilantro, corn and lime juice, basil and pine nuts, or mint and cranberries.

 

Open Faced Egg and Spinach Sandwich

september2013 092

 

 

This protein packed snack is quick to prepare, healthy, and delicious.

Simply toast a piece of your favorite whole grain bread, spread a bit of hummus, and top with sauteed spinach or kale and a fried egg! Superb!

 

Clean Deviled Eggs

deviledeggs.jpg

 

These eggs are so delicious! Spend 20 minutes prepping these healthy little treats, and enjoy all week. Click HERE for the recipe. πŸ™‚

 

Brown Rice Cakes and Almond Butter

riceCAKES.jpg

 

Quick and simple, this snack is a great way to replenish your healthy fats and good carbohydrates. Enjoy after a workout or as an energy boost on the go! Try sprinkling a bit of cinnamon and adding fresh strawberries or apples to the mix.

 

Smoked Salmon

abs 013

 

For those of you who enjoy a nice piece of smoked fish, enjoy a super fast protein blast with your favorite whole grain crackers or a slice of celery and some goat cheese. Delish.

 

Also try these:

  • Cottage cheese with fruit
  • Yogurt mixed with your favorite protein powder
  • Celery sticks with almond butter and dried cranberries or raisins
  • Scrambled eggs with vegetables
  • Sliced turkey breast rolled with lettuce, mustard, tomato and goat cheese
  • Sliced carrots, apples, cucumber and feta cheese topped with balsamic vinegar
  • Brown rice topped with a fried egg and avocado
  • Avocado stuffed with tuna, lemon juice and black pepper

 

Whatever your tastes are, there is always something for everybody. Try to get creative, and keep it simple at the same time! I am a big fan of recipes which I can make quickly, make a little extra of, and use in many different ways. Always set yourself up for success, work hard, stay focused, and everything will fall into place!

Happy snacking, all.

-Crystal

 

Quick and Easy Clean Vinaigrettes

Need a tasty dressing to liven up your delicious fresh greens? Tired of paying $$$ for processed, fattening dressings that are loaded with preservatives? Here are a few options for quick and easy dressings that will liven up any salad, from spinach to quinoa and everything in between.

saladDRESSING.jpg

HONEY DIJON

  • 2 tablespoons olive oil
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons honey
  • 2 cloves garlic
  • 2 tablespoons Dijon mustard\
  • 1 tablespoon apple cider vinegar
  • sea salt and black pepper to taste

Combine all ingredients in food processor, enjoy! Makes 5 servings

Per Serving (2 Tablespoons)

Calories
84
Total Fat
5.6g
Sat. Fat
0.8g
Cholest.
0mg
Sodium
144.3mg
Carb.
7.7g
Fiber
0g
Sugars
6.6g
Protein
0.1g

 

STRAWBERRY VINAIGRETTE

  • 1 cup strawberries (cut in quarters)
  • 2 tablespoons olive oil
  • 2 tablespoons apple cider vinegar or red wine vinegar
  • black pepper to taste

Combine all ingredients in food processor. Makes 6 servings

Per serving (2 Tablespoons)

Calories
50
Total Fat
4.7g
Sat. Fat
0.7g
Cholest.
0mg
Sodium
0.3mg
Carb.
1.9g
Fiber
0.5g
Sugars
1.2g
Protein
0.2g

 

GINGER PEANUT VINAIGRETTE

  • 1 tablespoon natural peanut butter
  • 1 inch cube fresh ginger root
  • 2 gloves garlic
  • 1 tablespoon honey
  • 2 tablespoons tamari, soy sauce, or Bragg’s liquid aminos
  • 1 tablespoon toasted sesame oil
  • 1 tablespoon apple cider vinegar
  • black pepper to taste

Blend all ingredients in food processor. Makes 6 servings.

Per Serving (2 Tablespoons)

Calories
51
Total Fat
3.5g
Sat. Fat
0.5g
Cholest.
0mg
Sodium
343.8mg
Carb.
4.3g
Fiber
0.3g
Sugars
3g
Protein
1.3g

 

Pear and Vanilla Creme Brown Rice Crepes

I have had an obsession with making my own tortillas lately – corn, wheat, oat, brown rice, you name it. In my experiments with different recipes, I came across a pretty simple recipe for brown rice tortillas, using zanthan gum as a binder. I had never used zanthan gum before, so naturally my curiosity was peaked. I purchased said gum, and tried out the recipe. The tortillas were great with our home made chicken fajitas that night! They almost had a sort of ‘cream of wheat’ flavor, but I liked how they were soft and pliable, and highly nutritious. Β I remember thinking they would make an excellent crepe – so today, that is precisely what I made!

I used the brown rice tortilla recipe, some sliced pears, and a mixture of plain Greek yogurt with vanilla protein powder and a sprinkle of cinnamon. The end result was something delicious, light, and mildly sweet that completely cured my crepe fixation. I hope you will try these, and let me know what you thought.

-Crystal

You will need:

For the Crepes:

  • 1 cup brown rice flour
  • 1 egg
  • 1 tbs olive oil
  • 1/2 teaspoon Zanthan gum
  • pinch of salt
  • 1/2 teaspoon sugar
  • 1 1/2 cups water

For the filling:

  • 1 pear, sliced small
  • 2 cups plain Greek yogurt (I use Fage 0% – soy yogurt, cottage cheese or soft tofu would work too)
  • 2 scoops vanilla protein powder (I used Cellucor Whipped Vanilla whey – but you can use any kind of flavored plant or animal protein powder)
  • Ground Cinnamon (to sprinkle)

Mix together vanilla protein powder and yogurt, set aside along with sliced pears and cinnamon. Combine all ingredients to make crepe mixture, using a wire whisk or fork to blend evenly (mix approx 1-2 mins.) Spray a non stick skillet with a fine mist of olive oil, or coat with coconut oil, and let heat to medium-low heat. It is important to not let the pan get too hot before you add the runny mixture. Take skillet off heat for 20-30 seconds, and using a 1/4 cup scoop, spoon batter into pan. You will want to rotate the pan to spread the mixture in a circular motion – until your crepe is approximately 6-7 inches wide. If the batter immediately bubbles and creates holes, the pan is too hot. Put skillet back on heat, and let the crepes cook about 3-4 minutes on each side, flipping only once. If they are not cooked long enough, they will not be solid enough to flip, so check carefully with a thin plastic spatula. You might have to play around with your technique to get perfect crepes, they are a bit delicate!

Once your crepe is cooked on both sides, leaving in skillet, carefully spread 1/4 cup of the yogurt mixture on top of the crepe. Top with a few sliced pears, and sprinkle with cinnamon. Carefully fold over each side of the crepe and serve warm sprinkled with a bit of cinnamon.

Makes 8 Crepes

Nutrition Information: 1 Crepe

Calories
178
Total Fat
3.3g
Sat. Fat
0.7g
Cholest.
35.5mg
Sodium
101.8mg
Carb.
23.4g
Fiber
2.4g
Sugars
5.8g
Protein
14.5g

If you are just making tortillas, here is the nutrition info for 1 tortilla:

Calories
92
Total Fat
2.3g
Sat. Fat
0.5g
Cholest.
26.4mg
Sodium
155.7mg
Carb.
15.4g
Fiber
0.9g
Sugars
0.5g
Protein
2.2g