Category Archives: Food

Clean Eating: Turkey Meatballs

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Love doing these Turkey Meatballs for dinner. I eat mine with a spinach salad and serve my family spaghetti and meatballs. It’s an easy way to cook for both your family and yourself!

Ingredients:

  • 1 lb ground lean turkey
  • yellow chopped onion
  • 1/2 c. gluten free panko
  • 1 egg
  • 4-5 chopped garlic cloves
  • 2 tbsp. parsley
  • 1 tsp oregano
  • 1 tsp sea salt
  • 1 tsp pepper

Mash all the ingredients together and place on a greased cooking sheet. Back at 350 degrees for 15 minutes.

* Next time I might add a little chopped up spinach for extra hidden veggies for my boys.  ;o)

** If you are following the 21 day fix, I use 2 turkey meatballs as 1 red container.

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The 21 Day Fix Overnight Oats

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Overnights oats is my new obsession. It is PACKED with protein and so filling.

Ingredients:

  • 1/2 c. oats
  • 1 scoop Shakeology (I used vanilla, but any flavor will work…even strawberry!)
  • 1/2 c. greek yogurt
  • a tiny pour of almond milk
  • 1/2 c. water
  • 1 tsp. pb2
  • 1 tsp. vanilla extract
  • cinnamon (to your taste)
  • stevia (to your taste)

Mix all ingredients into jar or cup of your choice, stir completely, and then refrigerate overnight. In the morning you can either eat cold or heat for 2 minutes. I like mine warmed up and topped with banana.

*Another great addition would be to add a orange container of ground flaxseed.

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21 day fix Butternut Squash and Black Bean Quesadillas

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Great vegetarian dish here. It is a bit labor intensive but I use it for dinner and then pack up leftovers for lunches. Trust me….it’s totally worth the time.

Ingredients:

  • 1 medium sized butternut squash
  • 1 bag dry black beans
  • large sweet onion
  • 1 tsp olive oil
  • fontina cheese
  • 1 ezekiel tortilla
  • 1 tsp. chili powder
  • 1/2 tsp. cumin
  • 1/2 tsp. cayenne
  • 1/2 tsp. oregano

Starting with the beans, rinse and soak overnight. The next day drain the water and place beans in a large saucepan. Cover with water and gently boil for 60-90 minutes. Drain water again and mix in chili powder, cumin, and cayenne.

For the butternut squash, peel and cube. Add the cubes to a baking sheet lined with foil. Toss with the olive oil and oregano. Bake 400 degrees for 15-20 minutes.

IMG_7968To caramelize the onion, cut the onion into thin slices. Spray a skillet with a non-stick spray and sauté the onions until they are golden brown and soft (about 20-30 minutes). I then add the squash to the pan and mix together.

IMG_8003Cut 1 tortilla in half (for the 21 day fix 1 tortilla = 1 yellow container). Fill green container with squash/onion mixture. Fill yellow container with black beans. Fill blue container with shredded fontina cheese.

Now we can assemble our quesadillas! I use a quesadilla maker but you can easily do on a griddle as well. Start with 1/2 of a tortilla and layer with green, yellow, and blue containers. Cover with remaining 1/2 tortilla and cook till cheese is nicely melted.

For left overs, I pack the squash, onion, and beans together to be reheated during the week. It makes for a great side or snack.

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21 Day Fix chicken spinach salad

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This is my go-to salad for lunch while on the 21-day fix program. It’s filling, portable, and delicious.

Ingredients:

  • baby spinach
  • grilled chicken
  • gorgonzola cheese
  • walnuts
  • dried cherries
  • green onions
  •  6 tbsp. balsamic vinegar
  • 1/4 c. fresh lemon juice
  • 1 tsp. raw honey
  • 2 tsp. dijon mustard
  • 6 tbsp. extra-virgin olive oil

To make dressing, combine vinegar, lemon juice, honey, mustard, and olive oil in blender.

green container – fill with spinach and green onions…TWICE!

red container – fill with grilled chicken. I like to grill my chicken on my Breville panini press with Mrs. Dash Extra Spicy.

blue container – fill with equal portions Gorgonzola cheese and walnuts.

orange container – fill with dressing then pour on salad.

Store leftover dressing in a covered container in the refrigerator. Enjoy!

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Healthy lemon/lime chicken skewers with tzatziki sauce

IMG_7731I love to make these chicken skewers and tzatziki sauce on Sunday and pack them up as individual meals for the week.

Chicken

  • 4 skinless, boneless chicken breasts
  • 1/2 squeezed lemon
  • 1/2 squeezed lime
  • 1/2 tsp salt
  • 1/2 tsp cumin
  • 1/2 tsp oregano
  • 1/2 tsp dill

Cut chicken into bite size pieces, skew, and marinate in lemon/lime seasoning mix for 30 min. Bake at 400 degrees for 25-30 minutes.

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Tzatziki sauce

  • peeled cucumber
  • 1 6oz container of plain greek yogurt
  • 1 tbsp dill
  • 3-4 garlic cloves
  • 1 tbsp olive oil
  • 1/2 squeezed lemon
  • 1/2 tsp salt
  • 1/2 tsp pepper

Mix all ingredients in a blender (I use a Vitamix). Again, I like to put my chicken and tzatziki sauce into separate meal containers to heat up later in the week….or it can even be eaten cold as a quick easy meal on the go! The chicken and tzatziki sauce is a great, healthy combo to have stocked in your fridge.

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Protein Banana Walnut Muffins

IMG_7519These are like 6 months in the making. Trial and error. Trial and error. Didn’t mind eating the errors though. ;o) These got the whole family’s approval! Please note the 1 hr. prep time!

Ingredients

  • 1/2 c. walnut pieces
  • 1 banana smushed
  • 1 c. old fashioned organic oats
  • 1 c. almond milk (I use 30 cal. unsweetened plain almond milk)
  • 1/2 c. vanilla Shakeology
  • 1/2 c. whole wheat flour
  • 1/2 c. baking stevia
  • 1/2 c. unsweetened applesauce
  • 2 egg whites
  • 1 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1/2 tsp. salt
  • 1 tbsp cinnamon

Mix oats and almond milk together and let set for an hour or over night.

Grab 2 helpers.

IMG_7516Mix all ingredients together and fill greased muffin pan 2/3 full.

IMG_7515Bake at 400 degrees for 20-25 minutes. Can be eaten plain or topped with almond butter.

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Caesar(ish) Salad

IMG_7500I’m not much of a salad eater but this salad I eat several times a week. I really use it as a filler before my lean protein dinner. It contains avocado for the nice healthy fat.

Ingredients

  • romaine head
  • 2 tbs. guacamole (bought pre-made or your own) or avocado
  • 1/2 c. pine nuts
  • 1 tbs. miso paste
  • 2 tbs. nutritional yeast flakes
  • 4-5 cloves garlic
  • 1/4 c. coconut water
  • 3 drops liquid stevia

From pine nuts down mix in blender (this is your dressing). Assemble cut romaine, guacamole, and drizzle with dressing.

IMG_7497Mix together well and enjoy!

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