Healthy Holiday Recipes!

These 4 recipes will get you started toward healthier holidays!

Remember, portion control is your #1 line of defense :)

 

 

Pumpkin Muffins

¾ cup whole wheat flour

¾ cup oat bran cereal (found over on top of the oatmeal and is super cheap)

½ teaspoon baking soda

1-2 teaspoons pumpkin pie spice (to your taste)

½ cup natural sugar (sugar in the raw works)

½ teaspoon salt

 

Wet ingredients

1 mashed banana

½ cup kefir (or plain nonfat yogurt will work)

1 egg white + 1 whole egg, beaten

2 tablespoons pumpkin puree (in the can, make sure it says pure pumpkin)

1 teaspoon vanilla

1 carrot, peeled and grated

½ cup pitted dates (optional)

½ cup walnuts (optional)

Mix the dry ingredients in 1 bowl, wet in another then gently mix together. Spoon into muffin tins (the silver liners work best) and pop into an oven preheated to 425 degrees for about 15-20 minutes.

 

 

 

Leftover Turkey Soup

 

Post Thanksgiving

2 cups skinless turkey breasts (white meat has less fat than dark meat)

1 cup diced celery

1 diced onion

4 minced garlic cloves

2 chopped sweet potatoes

1 diced sweet pepper (red, yellow, orange)

1 handful chopped cilantro

Dash of sea salt

Pepper to taste

2 Tablespoons chili powder

2 Teaspoons ground ginger

1 Tablespoon olive oil

1-2 cups turkey or chicken broth (no fat)

Water

 

Using a large soup pot, place olive oil, onion, garlic, celery and sweet potatoes and cook until onion becomes transparent in color. Then add the rest of the ingredients, adding enough water to cover; bring to a boil and cook on medium heat until the veggies are cooked through. Enjoy!

 

 

 

 Mexican Soup

6 cups low sodium chicken stock

1 large purple onion

2 red bell peppers, seeded

2 chili peppers, chopped

5 plum tomatoes, chopped

1 cup corn kernels

2 cloves garlic, minced

3 bouillon cubes

2 teaspoons chili powder

2 teaspoons taco seasoning

1 teaspoon paprika

1 can red kidney beans, rinsed

Throw all ingredients into your Crockpot and cook on medium heat.

 

 

Chili

1 onion

3 cloves garlic, minced

1 tablespoon olive oil

1 pound ground turkey breast, lean beef, or bison

1 tablespoon cocoa powder

Dash of cayenne pepper

1 tablespoon chili powder

1 poblano pepper

1 green bell pepper

2 cups low sodium chicken stock

1 cup chopped cilantro

1 and ½ teaspoon ground cumin seeds

Ancho chilis

1 can chopped tomatoes

1 can rinsed red kidney beans

 

Sauté onion and garlic in olive oil

Add ground meat and brown

Season with cocoa powder, cayenne and chili powder

Add fresh peppers (poblano, bell etc)

 

In soup pot boil broth or stock

Add chopped cilantro, cumin seed, ancho chile, chopped tomatoes (or paste or sauce)

 

Transfer meat to soup pot and simmer down to your preferred consistency.

Add beans if you want.

 

Thirsty Thursday!

Welcome to your very first Thirsty Thursday!

Today is a real treat as I am going to post 4 recipes to satisfy cravings, bring more vitality to the body, brighten the skin, strengthen the hair and nails, and just make you feel great all over!

Avocado Smoothie

This smoothie has recently been added to my diet and I am in love with it. It is VERY rich and decadent, not for those seeking a lot of weight loss. If you are trying to drop weight, just use 1/2 the avocado for the benefits of healthy fats, but 1/2 the added fat and calories to your diet.

Ingredients:

1 ripe avocado, pitted and halved

1/2 cup organic low-fat vanilla yogurt

1 cup almond milk

3 tablespoons local honey

1 teaspoon milled flax

handful of ice

Throw into blender and puree. The avocado is tasteless but lends a wonderful, lush richness to this smoothie PLUS it helps with hair, skin and nail health :)

Recipe from Sadie Nardini, www.sadienardini.com

Tropical Shakeology Mojito

This is one of my favorite ways to get my motor running on a blah day :)

Ingredients:

4 oz plain coconut water

6 oz water

several mint sprigs (to your taste)

1 frozen banana

1 scoop Tropical strawberry Shakeology

handful of ice

Blend until smooth, garnish with extra mint is desired :)

Super Quick Hydrating Tropical Wonder

I am a HUGE fan of coconut water! It hydrates the body’s cells faster than regular water and more efficiently (without all the toxins left behind) than sports drinks.

Ingredients:

1 Shakeology Shaker Cup (or ANY shaker cup of choice, as you will not be using a blender)

8 oz O.N.E. mango and peach coconut water (they have other flavors, this just happens to be my fave)

1 scoop Tropical Strawberry Shakeology

Put liquid in the Shako. Mix thoroughly until smooth :)

Get up and GLOW Juice

This requires an actual juicer. If you have one, awesome. If you’re thinking of investing in a juicer I really enjoy it and the health benefits are outstanding! I do suggest you do your research and get the best bang for your buck. I drink this to help keep my system in and alkaline state, healthy and strong.

Ingredients:

2 tart apples

1/2 head of romaine lettuce

4 carrots

1 cup swiss chard

1 cup spinach

1 cup kale

1 oz fresh ginger

4 celery stalks

1 cup fresh parsley

few mint sprigs

1 lemon

Rough cut all the ingredients and send them through the juicer. Pour over ice and enjoy! This makes about 28 oz, which you can drink total for breakfast or split into 2 servings. :)

Enjoy the Fit Life today!

Michelle

www.livingbytheblood.com

 

 

Stuffed Chicken Breasts

OK, so I made these yesterday as part of my food prep day (we’ll get to that in a later post) and they are delish! My kids loved them and they make for a great meal, paired with brown rice and some steamed veg. Plus, it’s one of those things that looks like you slaved over it, when you really didn’t :)

STUFFED CHICKEN BREASTS

6 boneless, skinless chicken breasts

1/4 onion

1-2 cups spinach

1/2 cup fresh parsley

1 tablespoon EVOO

1/4 cup feta cheese crumbles (I used the tomato/basil flavor, YUM!)

Tenderizing mallet

Plastic wrap

Food processor (if you do not own one, you can chop it all, but it takes forever! The processor makes it super quick)

Directions:

Preheat oven to 350 degrees F

Place chicken breasts between plastic wrap and get some anger out by pounding them with a mallet until they are even all around. Don’t go too thin.

Throw spinach, parsley, feta, EVOO, and onion and the food processor and zap it until it looks like a paste. This is where you can add a little salt/pepper if desired.

Place about 1 and 1/2 spoon fulls of mixture into chicken breasts and roll (you shouldn’t need anything to hold it).

Place in baking pan sprayed lightly with cooking spray.

Bake in oven for about 20-22 minutes or until chicken springs back when you touch it (totally how you can tell if it’s done).

Let sit for a couple of minutes, then slice and serve warm with brown rice and your choice of veggies or salad.

These are also great to pack in your lunch kit for on the go eating.

1 serving is less than 150 cals and only about 2 grams of fat, PLUS you get loads of nutrients from the spinach, liver cleansing from the parsley, and lean, muscle-building protein from the chicken. It’s a knockout!

From my table to yours, ENJOY!

Michelle