Tag Archives: recipe

Blueberry Lemon Plantain Muffins

I’m always experimenting in the kitchen. The end result isn’t always the best, but occasionally I really impress myself with delectable, healthy, sweet treats that are absolutely to die for! These plantain muffins are moist, slightly sweet, and fit into my meal plan every day of the week. I hope you enjoy them as much as I did…and still am!

Cheers,

Crystal

muffinCLOSE

Blueberry Lemon Plantain Muffins

  • 2 raw green plantains, peeled and sliced
  • 5 eggs
  • 2 tbsp coconut oil
  • 1/2 cup 1% cottage cheese
  • 2 scoops vanilla protein powder
  • 2 tablespoons brown rice syrup
  • 1 cup blueberries
  • 1/2 cup goji berries
  • 1 tablespoon lemon extract
  • 1 tablespoon vanilla extract
  • 2 tablespoons lemon zest

Preheat your oven to 350 degrees F. Using a food processor or blender, combine all ingredients EXCEPT the blueberries, and combine until you have a nice smooth batter. Add the blueberries and stir with a spoon. Pour batter into a nonstick muffin pan, or use muffin liners. (My muffin pan makes 12.) Fill the muffin cups until they are almost overflowing. Bake at 350 degrees for 20-25 minutes, or until batter is no longer runny in the center. YUM!!!

Serving size: 2 muffins

calories
351
Total Fat
10.6g
Sat. Fat
5.7g
Cholest.
193mg
Sodium
352.4mg
Carb.
45.1g
Fiber
6.6g
Sugars
24.9g
Protein
21.2g

Turkey Bacon Egg Muffins

egg muffins

I love having portable snacks that are high in protein, and easy to prepare in advance. These delicious and simple egg muffins are so versatile, and make the best on the go breakfast. I have prepared these a thousand ways with different vegetable combinations, and they are always a hit.

I hope you enjoy,

Crystal

TURKEY BACON EGG MUFFINS

  • Turkey bacon (1/2 package)
  • 4 eggs
  • 1 1/2 cups egg whites
  • 1 cup asparagus (thinly sliced)
  • 1 cup mushrooms (chopped)
  • Salt & pepper, to taste
  • Muffin pan (makes 12 muffins)

Preheat your oven to 400 degrees. Cut 1/2 package of turkey bacon into half slices, and line muffin pan with turkey bacon in an “X.”

egg muffin1

Combine eggs and egg whites with a fork until well mixed. Final mixture should be about 2 1/2 cups.

egg muffins3Next, chop asparagus and mushrooms (or whatever veggies you have) into very small pieces and combine in a bowl.

egg muffins2Pour egg mixture into lined muffin tray, distributing evenly. Now spoon veggie mixture into each cup.

egg muffins4Bake muffins in the oven at 400 for approx. 25-30 minutes, or until eggs set completely.

egg muffins5Serve warm, or reheat in the microwave for 45 seconds, and enjoy any time of day!

egg muffinNutrition Information for 3 Muffins:

calories
168
Total Fat
6.3g
Sat. Fat
1.8g
Cholest.
195mg
Sodium
419mg
Carb.
3.6g
Fiber
0.9g
Sugars
1g
Protein
20.3g

Easy Chicken Fajitas

fajitas

These yummy fajitas are so easy to make, and so delicious – you will be amazed! This recipe utilizes pre-cooked chicken breasts for an incredibly fast preparation.

Serve them over a warm whole wheat or QUINOA tortilla, with a dollop of Greek yogurt, avocado, hot sauce or cabbage, and enjoy!

Crystal

You will need:

  • 1 Large chicken breast, cooked, sliced into bite sized pieces
  • 3 cups sliced white onion and bell pepper mixture
  • 2 tablespoons Ms. Dash fiesta lime spice
  • Greek yogurt (for topping)
  • Hot sauce (optional)
  • Whole wheat or QUINOA wraps

cinco 003cinco 005Add sliced cooked chicken, bell peppers, onion, Ms. Dash, and 1/2 inch water to a large skillet. Cook all ingredients on medium/high heat until nearly all the moisture has evaporated. Add salt and pepper to taste.

Serve mixture over a warm wrap with a dollop of Greek yogurt and your favorite hot sauce. I like fresh jalapeno and cabbage on mine as well! Enjoy. Makes enough to enjoy for 2 sittings.

If I don’t have time to prepare my own quinoa tortillas, I like to buy these low carb, high fiber whole wheat wraps:

cinco 009

Per serving:

calories
278
Total Fat
4.3g
Sat. Fat
1.2g
Cholest.
54.8mg
Sodium
212.9mg
Carb.
30.6g
Fiber
5.8g
Sugars
12.3g
Protein
28.7g

Low (er) Calorie Margarita!

margie1

Happy Cinco de Mayo! Since I am only human, and I like to enjoy a drink now and then, I want to share a lower calorie version of this classic cocktail!

Instead of using high calorie sugary mixes, I’ve opted for a “Crystal Light” type sugar free drink mix, in “Lemon Lime Margarita” Flavor! I left out the orange liquer, and substituted fresh citrus for an extremely simple, yet bright and falvorful cocktail without the guilt.

I think having a cocktail once in a while is completely fine, so long as it doesn’t become something you do in excess. While alcohol is high in sugar and calories inherently, it’s easy to minimize the damage, and help keep your diet on track.

Enjoy,

Crystal

margie2

Margarita, Fit Junkee Style

  • 2 oz tequila reposado (my favorite is Cazadores)
  • 1 teaspoon sugar free lemon lime drink mix
  • Juice from 1 lime and 1/2 lemon
  • 10 oz cold water
  • Ice

Using a cocktail shaker or blender combine all ingredients and shake or blend vigorously until drink mix is completely dissolved. Serve over ice with a lime wedge garnish. Enjoy! **If you are using a blender, you may blend with the ice for a frozen cocktail, or leave ice out while blending, and pour mixture over ice into a glass once blended.

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. 🙂

-Crystal

CROCK POT CHICKEN & ROASTED TOMATILLO SALSA

  • 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!)

tomatillos

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

Roasted Garlic Almond Pesto

pesto

This pesto is so easy to prepare, and will add a fresh, bright flavor to any dish! Incorporate healthy fats and loads of flavor with only a few minutes of preparation. When I made this pesto, I coated some shrimp with it, and cooked them for about 1 minute on my George Foreman grill. I tossed them with some cooked spaghetti squash and asparagus for a delicious healthy dinner and it was fantastic! Click HERE to learn how to cook the perfect spaghetti squash.

I hope you enjoy this recipe as much as I did.

Cheers,

Crystal

ROASTED GARLIC ALMOND PESTO

  • 4 large cloves fresh garlic
  • 1/4 cup raw almonds (pine nuts or walnuts would make a beautiful substitution as well)
  • 1 cup fresh basil leaves, rinsed
  • 3 tablespoons fresh lemon juice
  • 2 tablespoons olive oil
  • 1/2 teaspoon sea salt
  • 3 tablespoons nutritional yeast (optional)

Using a toaster oven or conventional oven, roast un-peeled garlic cloves on a piece of tin foil for 10 minutes under the broiler. Once they become fragrant and have a nice browned look, remove them from their peels and add them to the food processor with all other ingredients. Blend until you have a nice bright puree. Enjoy on your favorite vegetables or proteins! This sauce will keep for 4-5 days in the refrigerator in an airtight container.

Makes 6 servings – Information per one serving:

Calories
115
Total Fat
9.6g
Sat. Fat
1g
Cholest.
0mg
Sodium
195.5mg
Carb.
4.4g
Fiber
2.2g
Sugars
0.6g
Protein
4.2g

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. 🙂

Enjoy!

Crystal

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:

Calories
202
Total Fat
4.5g
Sat. Fat
1g
Cholest.
81.8mg
Sodium
105.2mg
Carb.
23.7g
Fiber
3.8g
Sugars
6.6g
Protein
15.8g