Today calls for a freshly extracted juice! This combo is deliciously citrus packed and also has beets, carrots and celery to incorporate some ❤️ heart healthy veggies as well ☺️
Ru-beet Red Citrus Juice
1/2 red grapefruit, peeled and sliced*
1 navel orange, peeled and sliced*
1/2 lemon (can opt to leave peel on if organic)
1/2 Apple (Fuji) peel on
2 celery stalks
1 large carrot
1/3 red beet, sliced
Run all the ingredients through your juicer, then pour into a glass (over ice if desired) and enjoy!
*try to leave as much of the white pith on the citrus fruits, that's where a lot of the vitamins are!
This recipe yielded about 14 oz 🍊🍋🍎
I spend a lot of time in the kitchen...A LOT! So some nights it's nice to make an easier, low-maintenance meal to give myself a break. One of my favorite types of dinners is a nice filet of fish with steamed veggies...and this Flaming Flounder recipe will definitely spice up your night!
You will need:
4 wild caught flounder filets, thawed
1 tsp McCormicks "Kickin' Chicken" seasoning
olive oil cooking spray
1 1/2 zucchini, sliced and quartered
2 medium carrots, sliced thin
1/4 red onion, sliced
1 tsp McCormicks "Perfect Pinch-vegetable"
First, preheat the oven to 424 for the fish. Line a baking sheet with foil and spray lightly with olive oil. Lay out the flounder filters and sprinkle the kickin seasoning evenly over all of them. When the oven is preheated, pop the fish in and allow to cook for about 8-10 minutes.
Next, cut your vegetables and put into a skillet with 2 tbsp water and the Perfect a pinch seasoning. Steam on medium for 6-8 minutes, until tender but not over-cooked! Once the fish is done and veggies are cooked to desired tenderness, this spicy and fresh fish is ready to eat!
See nutritiona on a info below 👇
While I would love to go all out in the kitchen for breakfast every day, sometimes that just isn't practical! So on days when time is at a premium, I usually default to smoothies that I can take with me, or walk around with while getting things done.
Another great perk is my son can also enjoy it relatively mess free 🤗 Usually when I make anything, smoothie or otherwise, I just grab what's on hand in the fridge (or freezer) and cross my fingers that it will be good 🙊 This combo came out pretty darn tasty, and it's also low in fat, high in protein and full of nutrients to fuel your morning! ☀️
What you'll need:
1/2 Apple, sliced (Fuji or other sweet variety)
1 kiwi fruit, peeled
1 cup frozen mixed berries
1 scoop vanilla protein powder (Orgain)
1/8 lime (a medium sized wedge, peeled)
1/3-1/2 cup water (depending on how "frozen" you like it ❄️
Combine all ingredients in your blender, mixing until smooth...pour into a glass, sink a straw in and sip away! This would also work very well for a smoothie bowl, just top with some of your favorite add-ons 🍓🍌🍒
See the MFP nutritional info below⬇️
Peanut Butter Chocolate Chip Cookie Smoothie 🍪(try saying that ten times fast!) This combo will knock your socks off, protein packed and yummy, it feels like a cheat but it's oh sooooo good! This recipe makes enough for two servings, and you can always save some of the chocolate chip cookie dough chunks for later ☺️
For the chocolate chip cookie dough chunks:
2 scoops Orgain Vanilla Bean Protein Powder
1 tbsp creamy natural peanut butter
1 tbsp nutritional yeast (Bragg)
2 tbsp coconut flour
1/2 tsp vanilla extract
1 tbsp mini chocolate chips (Enjoy Life)
1/4 cup unsweetened almond milk
Combine all dry ingredients until well blended, then add the almond milk and vanilla. Mix until cookie dough is formed (may need a little more milk/water, just add 1/2 tbsp at a time).
Spread dough onto a piece of parchment paper, then place another piece of paper on top, pressing dough out smooth until about a 1/4 inch thick. Pop in the freezer for about 30-40 minutes until hardened. Take off top layer of parchment paper, then cube the dough to your preferred size. (See image below) Put back in the freezer so it won't soften while you get your smoothie together (try not to eat them all)!
For the smoothie:
1 large ripe banana 🍌
2 tbsp peanut butter powder (Honeyville)
2 scoops Orgain Vanilla Bean protein powder
1/2 tsp cinnamon
1/2 cup unsweetened almond milk
2 cups ice
Place all ingredients into your blender. Blend until smooth and creamy, pour into a glass, then mix in some of the cookie dough chunks...top with additional chunks and a sprinkle of cinnamon, grab a spoon and dig in!
Nutritional info from MFP below👇
Cookie Dough Steps
Everyone loves a good burrito, right? Well, after making my slow-cooker pulled chicken earlier in the week, I decided a yummy wrap of goodness would be in order in the near future. Today was that day, and luckily I had everything on hand to make this tasty lunch after church for my husband and I. It also included my fresh "Easy Peasy Pico" de Gallo, which came together in about 2 minutes :) The recipe below makes 2 servings :)
What you'll need:
1 cup (appx.) of pulled chicken breast-see recipe below-
2 low-carb whole grain tortilla shells (I used La Tortilla Factory)
1 pkg prepared brown rice (I used Seeds of Change Quinoa and Brown Rice with Garlic)
1/2 cup Baby Bella Mushrooms, quartered
3 tbsp water
2 tbsp low fat sour cream
1/2 cup Easy Peasy Pico-see recipe below-or 4 tbsp prepared salsa of your choice
1/2 cup pink beans, seasoned with a dash of salt, pepper and onion powder
1/4 cup shredded cheese (Mexican Blend or Cheddar)
1/2 avocado, diced into chunks
First, warm the chicken and beans in a small saucepan (either together or separately), set aside. In a skillet lightly sprayed with olive oil, place the rice, water and mushrooms together, then cover and heat on medium-low for about 3-4 minutes, until mushrooms start to cook and rice becomes tender. If you haven't already, prepare the "Easy Peasy Pico".
Warm the tortillas if desired in a skillet, or the microwave (I popped mine in for about 15 seconds on a plate). Once the chicken, beans, rice and mushrooms are hot, everything is ready to assemble! First, place some rice and mushrooms on the tortilla, followed by the chicken, beans, cheese, pico (or salsa), avocado, and sour cream. Roll all together and enjoy!
Nutritional information for 1 burrito:
463 calories, 31.4g protein, 52.5g carbs, 14.7g fat
Pico de gallo is one of my favorite fresh toppings for so many dishes, or to eat all by itself! It is easy to put together, and adds a lot of flavor to food without compromising the healthiness of the dish. I was able to make this in about 2 minutes, and shortly after it was being devoured in a delicious chicken burrito by my husband and I.
What you'll need:
1 roma tomato (or a handful of grape tomatoes-that's all I had on hand) diced
2 tbsp red onion, diced
1 small handful of fresh cilantro, coarsely chopped
1 tsp fresh lime juice (about 1 small wedge)
Dash of sea salt and fresh cracked pepper
Putting it all together:
Just toss all ingredients in a small bowl until everything is well combined, and its ready to use! Try on top of salads, in a burrito, or by itself with some tortilla chips :) This recipe makes about 2 servings, feel free to multiply to suit your needs!
Nutritional info per serving:
28 calories, 0.3g fat 5.7g carbs 0.9g protein
One of my favorite breakfasts is Eggs Benedict...it was one of the special meals my mom would make, and we couldn't get enough! I still enjoy it once in a whole these days, but due to the high fat content I've gone a healthier route with a Hollandaise-less Eggs Florentine which is delicious and filling too!
Here's what you'll need 🍳
1 Slice Sprouted Grain toast
2 cups fresh baby spinach
1/4 tsp McCormick Perfect Pinch vegetable seasoning
2 tbsp water (for steaming spinach)
1 "spray" of olive oil
2-3 grape tomatoes, quartered
Dash of Salt and Pepper
Place raw spinach in a nonstick skillet (I use ceramic) with water, Perfect Pinch and water on med-low heat. Cover and allow spinach to wilt, stirring occasionally. It won't take long!
Meanwhile lightly toast your bread while you preheat a small pan on medium heat for your eggs. I love over easy eggs and the creamy yolk that is reminiscent of hollandaise and adds a creamy texture to the dish.
Lightly coat pan with a short spray of olive or canola oil, then add eggs, turning over just after whites start to thicken. Don't let them cook too long otherwise your yolks will be over-medium(unless of course you like them that way ☺️)
Season lightly with salt and pepper, then begin to assemble! Place your toast on a plate, then top with the spinach, eggs and tomatoes.
Enjoy with some fresh fruit 🍊🍓🍌🍉, or if desired a side of turkey bacon.
See MFP nutritional info below, (fruit not included)!
Today's breakfast calls for something special, these dressed up smoothies are really delicious and a great way to break the routine of eating meals through a straw (that is, if you have time to sit and eat in the morning!)
Banana Mango Smoothie Bowl (with a special twist!) 😍🍌🍓💪
1 ripe banana
1 cup frozen mango chunks
1/4 cup raw oats
1/2-1 tsp tumeric (to taste, I prefer more but that's just me! Could also sub with cinnamon if desired)
8 oz unsweetened almond milk (if you want to sub water of you are trying to stay lower in fat, that is okay too)
1 tbsp hemp hearts
1-2 scoops vanilla protein powder (I used Orgain Vanilla Bean)
Place all ingredients in blender and mix until smooth like pudding, you may need to add a little water for smoother texture depending on your protein.
Toppings: the fun part...You pick! For this one I used
Fresh Berries (Strawberries blackberries blueberries and raspberries)
Raw pepitas (pumpkin seeds)
Kiwi fruit or other fresh fruit on hand
Cacao nibs (extra crunchy!)
See MFP nutritional info below for the smoothie, feel free to tweak/omit certain ingredients to fit your nutrient goals!
As much as I love to cook, sometimes the quick and easy options are the best way to go. Simple yet full of flavor and nutrients, this breakfast will keep you full and power you through whatever your morning throws at you. Fuel the day...what's on your plate?
What you'll need:
2 hardboiled eggs
1/4 tsp Mrs. Dash lemon pepper seasoning
1/2 cup low fat cottage cheese (Horizon Organics)
1/4 tbsp agave nectar
1 cup mixed berries (strawberries blackberries and raspberries)
Peel the hardboiled eggs and cut them in half, then sprinkle with Mrs. Dash. Drizzle cottage cheese with agave and sprinkle with cinnamon...eat with fresh berries for a nutritious and filling, yet simple breakfast!
Nutritional stats: 289 calories 27g protein 23g carbs 11g fat
Sundays are always a time for an extra special breakfast, and today was no different! These delicious pancakes are fluffy, slightly sweet and vegan.
What you'll need
For the batter:
3/4 cup Unbleached all purpose four
1/4 cup vegan vanilla protein powder (Orgain)
1 1/2 tsp baking powder
1/4 tsp baking soda
3/4 cup unsweetened almond milk (Califa Farms Carrageenan free)
1 tbsp Apple cider vinegar (Bragg)
1 tsp vanilla (Flavorganics)
Coconut oil spray or other alternative to coat griddle for cooking 🍳
For the cinnamon swirl:
1 tbsp cinnamon
1 tsp coconut sugar
Water (about a tablespoon to make a thin paste)
Putting it all together 🍽
Combine all dry ingredients for batter and mix thoroughly. Stir apple cider vinegar and vanilla into the almond milk. The vinegar will "curdle" the milk and give the pancakes a slight buttermilk flavor. Pour milk mixture into dry ingredients and stir until just combined. Do not over mix or pancakes will be chewy! Let batter rest for a few minutes while your griddle preheats on med-low to medium heat. You can prepare the cinnamon paste now by mixing cinnamon, coconut sugar and water together making a thin paste.
Once preheated, coat your pan with coconut oil spray or other alternative. Pour about a quarter cup of batter onto the pan, then immediately take a small amount of the cinnamon paste and swirl into the pancake with a knife or toothpick. If aesthetics aren't your thing, you can always just mix the cinnamon and coconut sugar in with the dry ingredients at the beginning 😋
Cook until small bubbles start to form in the top of the pancake, then flip over and cook the other side for about 2 minutes. Repeat! Enjoy with some maple syrup or fresh fruit on top!
Makes 2 servings ❤️ (about 4 pancakes)
Nutritional Stats: 253 cal, 10g protein, 4g fat, 40g carbs
Kelly is a loving wife, mother, veteran, life-long athlete, personal trainer, and self taught cook with a passion for helping others. She hopes you will be inspired to live a healthier lifestyle while enjoying delicious meals cultivated in her home, and shared at your own tables.