Category Archives: Food

21 Day Fix chicken spinach salad

21-day fix salad

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!

KoyoteKate_Logo

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.

IMG_7696

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.

IMG_7697

KoyoteKate_Logo

 

 

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.

IMG_7519

KoyoteKate_Logo

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!

KoyoteKate_Logo

Chocolate Shakeology Balls

IMG_7507I’ve seen these Shakeology balls before but it wasn’t until my friend Emily posted that her kids loved them that I decided to make them. They are healthy, quick and DELICIOUS!! Need I say more?

Ingredients:

  • 1 c. PB2
  • 1/2 cup almond butter
  • 1 cup quick oats
  • 1/2 c. unsweetened applesauce
  • 1 scoop chocolate shakeology
  • 5ish drops of stevia

Combine all ingredients and mush into balls. Takes only 10 min. max! Makes about a dozen balls. 2 balls = 135 calories, 7g fat, 13g carbs, and 8g protein. Sold! BTW, don’t ask my kids about them. I ate the first batch all by myself. Oops!

KoyoteKate_Logo

Healthy game day chili

IMG_7526My chili recipe is my most requested recipe. It’s a little spicy but still enjoyable for the kids.

Ingredients

  • 1.5 lbs of lean ground beef
  • 1 large yellow onion – chopped
  • 5-6 cloves of garlic – chopped
  • 1 large can (or 2 small) black beans
  • 1 small can of northern beans
  • 2 small cans of Bush’s chili
  • 1 small can of Rotel chili fixin
  • 1 large can (or 3 small) original rotel
  • 1 tsp. salt
  • 1 tsp. pepper
  • 1 tbsp. chili powder

In a large skillet, brown the meat with the salt, pepper, and chili powder. The amount of chili powder depends on how spicy you want it. Add more and it has a bigger kick.

In a large stockpot, caramelize the onion and garlic for 3-4 minutes. Add Bush’s chili, rotel chili fixin, and original rotel cans. Rinse and drain the black beans and northern beans and then add to stockpot. Drain the grease from the meat and also add to the stockpot. Cook for 30 minutes constantly stirring.

**Crockpot option: brown meat, onion, and garlic together. Drain and add to crockpot. Continue same as above with cans and stick in the refrigerator. Pull out when needed and heat in crockpot on low for 5-6 hours.

I serve mine with fritos corn chips, corn bread, or oyster crackers and green onion and grated cheese. Makes for a great game day spread. Enjoy!

KoyoteKate_Logo

 

Holy Chicken Nuggets

IMG_7398

I’m constantly trying to add more protein in my diet along with creating a healthy meal that my children will eat. Score with these “chicken nuggets”!

Ingredients:

  • 1/2 c. Oat Bran
  • 1/4 c. Almond Meal (I didn’t have almond meal on hand so I combined oatmeal with almonds for the almond meal)
  •  1/4 c. Flax seed
  • 1/2 tbsp Ground Mustard
  • 1/2 tbsp Chili Powder
  • 1/2 tbsp Cumin
  • 1/2 tbsp Oregano
  • 1 egg
  • 1/2 c. H2O
  • 2 large chicken breasts

Mix dry ingredients in blender. This will be your coating.

IMG_7390Cut chicken into nugget size pieces. Mix egg and water in separate bowl. Dip chicken in liquid mixture and then into coating mixture. Make sure each piece is well coated.

IMG_7391

Place on baking sheet and bake approximately 20-25 min at 400 degrees.IMG_7392

I serve mine along side roasted brussel sprouts. It’s a great healthy meal that the whole family will enjoy! IMG_7398

KoyoteKate_Logo

Black Bean Burgers

IMG_5407This is a weeknight staple for us! Paired with sweet potato “fries” and avocado, this meal is packed with protein, complex carbs, and essential fats. I think it’s my favorite recipe of all!

  • 2 cans black beans (rinsed)
  • 1 red pepper chopped
  • 2-3 carrots chopped
  • 1 onion chopped
  • 1/2 bulb of garlic chopped (or you can scale down if you’re not a garlic fan) 
  • 2 eggs
  • 1 c. bread crumbs (I use gluten free)
  • 1 TB chili powder
  • 1 TB cumin
  • goat cheese
  • avocado
  • whole wheat buns

Combine all ingredients through Cumin. I use my hands and really squish the beans. Using half the batter, form 8 patties. Top with goat cheese and then add another patty. Bake at 375 for 25-30 min.

IMG_7008

If serving for others, I serve on a whole wheat bun. But for me, I go bunless. It’s then dairy free and gluten free.

IMG_7009

KoyoteKate_Logo

Pumpkin Protein Pancakes

IMG_7014

This recipe has been over a year in the making. Originally it came from my best friend (Thanks Jenn!). My boys had spent the weekend with her and she made them pancakes. They asked for them repeatedly when they got home. I got the recipe from her, made them, and yes, I can see why they requested them. Yum! The only problem was the 3/4 c. of brown sugar in them. Yikes!

I started first by eliminating the sugar, adding protein powder and then experimenting with different mixes until I came to the following. My boys LOVE them and I love the added protein!

  • 1/2 c. vanilla protein powder (I used 4 scoops of Shakeology which added 72 grams of protein)
  • 1/2 c. Heart Smart Biquick Mix
  • 1 c. Trader Joe’s Pumpkin Mix
  • 1 c. applesauce
  • 1 tsp. vanilla
  • 2 eggs
  • 1 c. almond milk
  • 1 tsp. cinnamon

Mix all ingredients together with a hand mixer until smooth and runny. Carefully flip once bubbles start. This makes about 12 pancakes (enough for 4). I like to make 2 batches and put the leftovers in the frig to heat up quickly during the week. We do NOT use syrup with theses since they are so good on their own. XOxo

KoyoteKate_Logo

Tuna and Broccoli Salad

IMG_6348

Being that I grew up not eating red meat, school lunches were quite difficult for my mother. I ate a lot of tuna salad sandwiches while everyone else was having their deli meat sandwiches. I still really enjoy Tuna salad sandwiches but not the calories that come along with them. This recipe is a lighter version which includes broccoli and gives it a nice crunch. It makes for a quick easy delicious lunch!

Ingredients:

  • 1 can light tuna in water
  • 3 stalks of chopped celery
  • head of broccoli
  • 1/2 chopped red onion
  • 2 tbsp light mayonnaise
  • 2 tbsp mustard
  • 2 tbsp pickle relish
  • fresh pepper

IMG_6345

I mix all the ingredients together in a large bowl and then separate into 2 separate bowls – one for lunch and another for the next day (or I guess you could share). Notice how little mayo is used but it really adds a ton of flavor. 

IMG_6349Enjoy!!

IMG_6348

KoyoteKate_Logo