Tag Archives: healthy

Curry Chicken Salad

This bright, light and simply scrumptious recipe was inspired by my boss, Kelly. She made some absolutely delicious and inspiring curry chicken salad and brought it to work once…I was determined to make some at home! I put a few things together from my fridge and came up with this mouth watering, super nutritious version of her chicken salad. Serve it on your favorite whole grain bread, on top of cucumber slices, or eat it right out of the bowl with a fork – whichever you choose, I hope you will enjoy it as much as I did!



  • 5 chicken breasts, thawed
  • 1 can light coconut milk
  • 2 tbsp curry powder
  • 2 cups broccoli slaw (I used organic, prepared)
  • 1 cup nonfat Greek yogurt
  • 2/3 cup sliced almonds
  • 2/3 cup sliced green onion
  • 2/3 cup golden raisins
  • 1/4 cup toasted, shredded unsweetened coconut
  • 2 tsp sea salt (optional)

Pierce raw chicken breasts with a fork until there are several punctures in each one. This is so the coconut milk and curry mixture will saturate and season the chicken inside and out. Place chicken into large shallow saucepan, and cover with  coconut milk and half of the curry powder and salt. Bring coconut milk to a boil, then cover, reduce heat, and let simmer for 20 minutes, or until chicken is cooked all the way through. It helps to flip the chicken half way through cooking.

While the chicken cooks, add broccoli slaw, yogurt, scallion, almonds, raisins, coconut and remaining curry powder/salt. combine well.

Once chicken is cooked, remove from heat and cut into small chunks, or shred with a fork and knife. Add chicken and coconut milk to the vegetable/nut/yogurt mixture and combine well. Allow mixture to sit in the refrigerator for 1 hour to soak up all the flavors and remaining coconut milk. Serve chilled over your favorite whole grain wrap or bread, on fresh sliced cucumber, or enjoy straight from the bowl.

Serving size 1 cup:

Total Fat
Sat. Fat

Beef & Cauliflower Stuffed Bell Peppers

stuft peppersFood prep has become an integral part of my routing at home. I rely on having healthy snacks to take to work or prepary on the fly for myself and my husband. Taking the guess work out of cooking for a few days sets me up for success, and a happy tummy!

These bell peppers are one of my husband’s favorites. I have prepared them several different ways, but want to share this week’s creation with you. The combination of grass fed beef, tomato sauce, garlic and herbs is so comforting, and reminds me of something mom used to make. I hope you enjoy!



  • 6 bell peppers
  • 1 lb lean grass fed ground beef
  • 1 small head cauliflower
  • 6 cloves garlic, or 1 clove elephant garlic
  • 1 tbsp Italian herb paste
  • 1 cup brown rice (dry measured)
  • 1 cup shredded mozzarella cheese (optional)
  • 1/2 jar low sugar marinara sauce
  • 1 tbsp vegetable bouillon

bells3Start by preheating your oven to 375 degrees F. Add 1 cup brown rice, 1 1/2 cups water, and 1 tbsp vegetable bouillon. Bring to a boil, cover, and let simmer approx. 30 mins, or until all moisture has been absorbed. I am a big fan of this brand, “Better Than Bouillon.” It comes in many flavors, and is great for adding flavor to soups, rice, veggies and more.

bells12Clean bell peppers, cut the tops off, and remove all seeds.

bells1Next, brown ground beef in a non-stick skillet over medium heat, and set aside.

bells2bells5Now clean cauliflower well, and cut florets into 2 inch pieces. Add to your food processor and pulse until it becomes similar to rice in size.

bells4Add cauliflower “rice” to non stick skillet with chopped garlic. Saute’ for approx 4 minutes on medium/high heat, or until edged begin to brown.

bells6Add browned beef, herb paste or fresh chopped herbs, cooked rice, and 1/2 jar low sugar tomato sauce to skillet and combine well.

bells9Look for a sauce that is low in fat and sugar, like this one:

bells8Combine mozzarella cheese, and mix well. (Cheese is optional, but adds calcium and a nice melty goodness!)

bells10Spoon mixture evenly into prepared bell peppers.

bells11Bake peppers in the oven at 375 for 40 minutes. Serve warm and enjoy! These are great re-heated in the microwave for 1 1/2 minutes. Enjoy all week for a well rounded, delicious, home cooked meal!

stuffed bells1Nutrition Information for 1 Stuffed Pepper:

Total Fat
Sat. Fat

Crockpot Chicken & Roasted Tomatillo Salsa

Verde Chicken

Prepare to amaze yourself with this mouth watering crockpot “Chili Verde!” Sweet, spicy and tangy sauce with melt in your mouth pulled chicken – it is sure to have you coming back for seconds.

Try it on a whole wheat wrap with brown rice, avocado, radishes, and Greek yogurt, on top of a salad, or as part of a scramble for breakfast! The possibilities are endless.

It really is easy to make bright, flavorful dishes at home with just a few fresh ingredients!

Cheers, I hope you enjoy this recipe. 🙂



  • 12 large fresh tomatillos
  • 1 large while onion
  • 6 cloves garlic
  • 1 serrano pepper
  • 1/4 bunch fresh cilantro
  • 1 lime
  • 1 small can of diced green chilis
  • Sea salt and black pepper to taste
  • 4 large chicken breasts

Preheat oven to 450 degrees. Lay tomatillos over a large cookie sheet and leave them in their skin. Chop the onion into large pieces and add them to the cookie sheet. Roast tomatillos and onions in the over for 30 minutes, or until they begin to char on top. Remove from oven and peel skins away from soft tomatillos. (Careful, they will be HOT!)


Using a food processor, combine tomatillos, onions, peeled garlic, cilantro, green chilis, seeded serrano pepper, lime juice, salt and pepper. Blend mixture until smooth.

tomatillo processor

tomatillos 2

green sauce

To make delicious crock pot chicken, simply add 4 large thawed chicken breasts to your crock pot, along with all of your Roasted Tomatillo Salsa, and a little sea salt. Cover and let cook on high for 3 hours. The chicken will pull apart very easily with a spoon, spatula, or fork. I just used a wooden spoon and smashed the chicken while it was still in the crock pot until it all pulled apart nicely.

Bon Apetit!

Slow Cooked Verde Chicken with Pineapple Salsa
Slow Cooked Verde Chicken with Pineapple Salsa

Sweet Potato Oatmeal Raisin Cookies

SP oatmeal raisin cookies

If you have a sweet tooth like me, try these delectable little cake like cookies and feel good about it later! These cookies are made from wonderful healthy whole grains, seeds, and vegetables, yet taste like yummy muffin tops.

“Carbs don’t make you fat, they make you awesome!” Eating healthy carbs will help boost muscle growth, fat loss, and healthy metabolism. They give you the energy you need to get through intense workouts, long days at work, or that cardio session you have been procrastinating. They are the perfect snack for any time of day, and will compliment all your fitness goals. 🙂



Sweet Potato Oatmeal Raisin Cookies

  • 2 cups rolled oats
  • 6 tablespoons coconut flour
  • 2 cups cooked sweet potato, cubed
  • 4 scoops flavored protein powder of your choice (I used cake batter whey from Cellucor)
  • 1/4 cup chia seeds
  • 4 eggs
  • 1 cup egg whites
  • 1/2 cup raisins
  • 1 tablespoon ground cinnamon
  • 1 tablespoon maple extract

Preheat oven to 350 degrees. Using a food processor, blend 1 cup of rolled oats into a flour. Add protein powder, sweet potatoes, coconut flour, chia seeds, eggs and egg whites. Blend until smooth. Now add cinnamon, maple extract, 1 cup rolled oats and raisins. Pulse mixture a few times to distribute without blending. Mixture should be thick but batter like.

Cover cookie sheet or baking stone with wax paper and spray lightly with misto sprayer. Spoon mixture onto wax paper – in approximately 3 inch circles, with 2 inches of space between cookies. Bake for 20 minutes, or until tops begin to turn brown. cookies will set like a firm cake when cooked. Makes approximately 24 cookies.

Nutrition information for TWO cookies:

Total Fat
Sat. Fat

Banana Almond Protein Cookies


Lately I have been experimenting a bit with some healthier baking. My findings have been not only delicious, but full of good fats, healthy carbohydrates, fiber, and protein – Yay! I want to share this recipe with you, so you can have something sweet on hand that won’t sacrifice all of your hard work in the gym. These little treats are dense with healthy fats from nuts, and they make a great post workout snack – but be sure not to eat the whole batch!!!




  • 1/4 cup natural almond butter (I make mine in the food processor)
  • 3 tablespoons rolled oats
  • 1/3 cup almond meal/flour
  • 1/2 cup cooked quinoa
  • 1 tablespoon hemp seeds
  • 1 ripe banana, smashed
  • 2 tablespoons coconut flour
  • 2 tablespoons applesauce (unsweetened)
  • 1/3 cup nonfat Greek yogurt
  • 1 teaspoon almond extract
  • 1 tablespoon chopped nuts (I used macadamia nuts – optional)
  • 2 scoops vanilla protein powder
  • 2 tablespoons finely chopped dried apricots (or other dried, unsweetened fruit – optional)
  • 1 tablespoon local honey (optional)
  • 1 teaspoon cinnamon

Preheat oven to 350 degrees. Smash banana in a large mixing bowl with a fork. Add all other ingredients and mix well. Line a baking sheet with wax paper and spray lightly with healthy oil sprayer (I use avocado oil in my Misto sprayer.) Scoop small spoonfulls onto wax paper and bake for 20 minutes, or until slightly golden brown on top. Makes approximately 22 cookies.

Nutrition information for 2 Cookies:

Total Fat
Sat. Fat

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.





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)


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!





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! 🙂 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!

Sliced veggies with Tatziki dipping sauce





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.



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



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:


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



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


Brown Rice Cakes and Almond Butter



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.



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.  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.


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

Total Fat
Sat. Fat

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

Total Fat
Sat. Fat