New 30 Day Challenge Starts Oct 8th!

Slow Cooker Magic: Sweet Potato, Kale, and Chicken Stew

This is a simple, delicious meal that's can fit in any day of the week. It combines the nutritious benefits of a top tier complex carbohydrate, a leafy green full of phytonutrients, and a classic protein. Toss everything in the slow-cooker and get ready for some heart-warming comfort food in a few hours.  This recipe is as easy as it gets. Give it a shot and let us know what you think!

 

Ingredients

2 large sweet potatoes, peeled and chopped into 1-inch pieces

1 pound boneless chicken breasts or thighs

1 whole bunch kale (stems removed, leaves thinly sliced)

2 32-oz boxes low-sodium chicken stock (or bone broth)

2 teaspoons sea salt

1 tablespoon oregano

2 teaspoons thyme

Pepper to taste

2 tablespoons Extra virgin olive oil

*Any other vegetables work great in this recipe. Mix it up with onions, mushrooms, peppers...whatever you like!*

Steps

1. Place all the ingredients in your slow-cooker, stirring to combine. Cover with the olive oil and seasoning.

2....

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Palmtree Paradise - My #1 Favorite Smoothie

This smoothie will upgrade your mornings to a solid 10. It brings a burst of tropical goodness, fiber, and energy to start your day in the best way. There are small additions you can make to boost this simple, healthy recipe. Tailor it to what you need and enjoy!

Palmtree Paradise

1.5 cups Spinach (can be frozen)

1 cup Almond Milk

1 fresh or frozen Banana

1/2 cup Mango

1/2 cup Pineapple

1 scoop Protein Powder

1/2 cup Greek Yogurt

 

Boosts

Immunity - Switch mango for 1/2 cup berries (Antioxidants), switch the almond milk with OJ (Vit. C)

Gut Health - add a small amount of peeled ginger, 1/3 cup oatmeal (fiber)

Energy - add 1 serving matcha powder (caffeine), 1 teaspoon coconut oil (MCTs)

 

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3 Tasty High-Protein Snacks

protein recipes snacks Apr 19, 2018

Whether it's the mid-day lull or after a tough workout, it's important to recover with high quality protein. We have 3 delicious, high-protein recipes that all incorporate veggies. Enjoy!

 

Healthy Tuna Salad Bites

-1 can albacore tuna in water

-3 tablespoons olive oil mayo

-1/4 cup diced red bell pepper

-1/4 cup diced onion

-salt/pepper to taste

-basil to taste

Mix together and serve on whole grain crackers or whole wheat pita bread. This recipe is a great source of anti-inflammatory Omega-3's!

 

PB&J Parfait

-1 cup greek yogurt

-1 tablespoon nut butter

-1 tablespoon strawberry preserves

Layer the parfait with the nut butter and strawberry in the middle of the greek yogurt and enjoy! This is a great quick and easy recipe for some high quality protein.

 

Black Bean Dip

-1/2 cup diced onion

-1 clove garlic

-1/2 seeded jalapeño pepper

-1 can black beans, rinsed 

-1/2 lime, juiced

-small handful cilantro

-salt/pepper/cumin to taste

Cook the onion, garlic,...

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Healthy, Delicious Meatballs

dinner lunch protein recipes Apr 15, 2018

You asked, we delivered!  We had a request to post healthy meatball recipes on the blog, so here are two different recipes that are quick, healthy, and delicious.  By swapping a few ingredients and choosing healthy cooking methods, you can enjoy this comfort food while staying healthy and feeling great.

Bon Appetit!

 

Italian Turkey Meatballs

Ingredients:

  • 1 pound 93% lean ground turkey
  • ½ tsp sea salt
  • ½ tsp ground black pepper
  • 1 large egg
  • ½ cup whole grain breadcrumbs
  • 2 cloves garlic, chopped
  • 2 tsp olive oil
  • 1 28-oz. can whole tomatoes, crushed
  • 1 tsp dried oregano

Instructions:

  1. Combine turkey, salt, pepper, egg, breadcrumbs, and garlic in a large bowl. Mix well (feel free to use your hands, just make sure to wash before and after).
  2. Roll about 18 1½-inch meatballs.
  3. Heat oil in large pan.
  4. Cook meatballs, turning occasionally, for 4 to 6 minutes or until meatballs are browned on each side. Place...
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6 Ingredient Healthy Pancakes

breakfast protein recipes Apr 10, 2018

Prep Time: 10 minutes     Cook Time: 10 minutes

DESCRIPTION

These are my all time favorite protein pancakes. They are ridiculously easy to make and will fill you up for hours! Try this for your next breakfast.


INGREDIENTS

  • 1 cup oats

  • 1 banana

  • 2 eggs + 1/2 cup egg whites
  • 4 tsps baking powder

  • 1 tsp cinnamon

  • 2 scoops protein powder

  • pinch of salt
  • oil, to cook

INSTRUCTIONS

  1. Put all ingredients in blender and blend until smooth. If the batter is too loose, add more protein powder.
  2. Heat oil in pan and pour about a 1/4 cup pancake mix.
  3. When edge starts to look cooked, give it a flip (approx. 2-3 minutes). 

Life Hack: Freeze them and they will last 4 more weeks. Stick them in the toaster for a quick meal with zero effort!

 

 

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Superfood Power Protein Breakfast Smoothie

Calories: 440 Carbs: 51 Fat: 17 Protein: 30

This smoothie is packed full of antioxidants and protein to start your day off right. The combination of carbs and fat gives you both short and long term energy to help you get through your morning. 

  • 1 cup (250 ml) unsweetened almond milk.
  • 1/2 ripe banana
  • 1/2 cup frozen mixed berries.
  • 1-2 large handfuls of baby spinach.
  • 1 tbsp Almond Butter
  • 1 tbsp chia seeds
  • 1 scoop vanilla protein powder

Blend and enjoy!

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Egg Muffins

breakfast recipes Jan 12, 2018

Prep Time: 10 minutes     Cook Time: 25 minutes

DESCRIPTION

Here's another time-saver recipe.  Make these during the weekend and you'll be good to go for breakfast all week long!  You can eat these alone or add to a whole wheat English Muffin for a quick and healthy breakfast sandwich.


INGREDIENTS

  • 12 eggs

  • ½ cup chopped spinach

  • ½ cup chopped onion

  • ½ cup chopped bell pepper (any color)

  • ½ cup shredded cheddar cheese

  • Salt and pepper

INSTRUCTIONS

  1. Preheat the oven to 350 degrees F.  
  2. In a large bowl, beat together the eggs with the other ingredients.
  3. Spray a muffin tin with cooking spray.  
  4. Spoon cup of the mixture into each of the 12 spots in the muffin tin.
  5. Bake for 20-25 minutes or until a knife inserted into the center comes out clean.

These muffins can be refrigerated for up to 7 days or frozen for up to 6 months.

 

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Overnight Oats

breakfast recipes Jan 12, 2018

Prep Time: 5 minutes     "Cook" Time: Overnight

DESCRIPTION

Need a quick and filling breakfast?  Overnight oats are your answer!  Let your fridge do all the work and in the morning, you can enjoy a grab and go breakfast that will get you on the right path for the rest of the day.


INGREDIENTS

  • 1/2 cup dry oats

  • 3/4 cup milk of your choice (soy, almond, skim)

  • 1 tbsp honey

  • 1 tbsp chia seeds

  • Toppings of your choice: chocolate chips, raisins, cinnamon, fruit, walnuts...be creative!

INSTRUCTIONS

  1. Mix the oats, milk, honey, chia seeds, and your choice of toppings in a mason jar or Tupperware.  
  2. Cover and let sit overnight.  
  3. Enjoy in the morning cold or warmed up.
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Veggies at Every Meal

breakfast lunch recipes Jan 12, 2018

Does the thought of choking down brussel sprouts with your morning coffee make you more than uncomfortable? We have good news for you: eating veggies at every meal can be delicious! But before diving into the “how”, let’s talk about the “why”.
You’ve heard it your entire life…”eat your vegetables!” While we may not all want to look like Popeye (fueled by spinach!), there are plenty of other reasons to eat those delicious veggies.

Vegetables are low in calories and contain stomach-filling fiber and even protein.
Veggies are full of all types of vitamins and minerals to keep us healthy year round.
Most vegetables contain compounds called phytochemicals, which protect cells from damage that may lead to cancer.

Okay, so veggies are good for you (this isn’t news to most). But how can you make veggies a part of every meal you eat, not just dinner? Here are some tips for those tricky meals:

Breakfast:
-Smoothies are a great way to...

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