Healthy Recipes
1/29/2021
If you love coleslaw, then this salad recipe will quickly become your new favorite. While most coleslaw recipes contain a heavy, creamy dressing this one is made with guilt-free Greek yogurt. We’ve also added in some chickpeas for the boost of protein and fiber.
Make an effort to lighten up more of your favorite recipes by employing techniques like swapping out heavy cream for Greek yogurt or swapping refined sugar for coconut palm sugar or stevia. It’s small dietary changes like that over the long haul that will ultimately make the biggest impact on your health and fitness. Enjoy!
Courtesy of RealHealthyRecipes.com
What you need
Servings: 8
1/3 cup fat-free plain Greek yogurt
1 Tablespoon white balsamic vinegar
1 Tablespoon water
¼ teaspoon kosher salt
Freshly ground black pepper
1 (15 oz.) can low-sodium chickpeas, rinse and drained
2 ½ cups sliced packed green cabbage
2 stalks celery, thinly sliced
2 carrots, peeled with a vegetable peeler into strips or thinly sliced, or 2 cups shredded carrots
Instructions
1. In a medium bowl, stir together the yogurt, vinegar, water, salt, and pepper to taste. Add the chickpeas, cabbage, celery, and carrots; toss to combine.
2. Transfer slaw to a plastic food storage bag and chill at least 4 hours before serving; slaw keeps up to 3 days.
Nutrition
One serving equals: 214 calories, 3g fat, 107mg sodium, 29g carbohydrate, 10g fiber, and 12g protein
I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!
1/22/2021
Quinoa Nourish Bowl
Here’s a Nourish Bowl that’s filled with delicious, nutritious goodness. Once you’re ready, get creative and add your own favorite greens, protein, healthy fat, veggies and healthy carbs to a bowl and dive in. Enjoy!
Courtesy of RealHealthyRecipes.com
What you need
Servings: 2
¼ cup uncooked quinoa
½ cup chicken broth
1 Tablespoons spaghetti sauce
1 teaspoon water
1 cup fresh spinach
2 hard boiled eggs, peeled and sliced in half
½ avocado, pitted and chopped
6 cherry tomatoes, halved
sea salt and black pepper to taste
Instructions
1. Combine the quinoa and broth in a small pot over medium high heat. Bring to a boil, reduce the heat and cook, covered, for 15 minutes. Remove from heat and mix in the spaghetti sauce.
2. In a small skillet place the water over medium heat. Add the fresh spinach and sauté until tender.
3. Divide the quinoa between two bowls and top each with one of the eggs, and half of the spinach, avocado and tomatoes. Season to taste with salt and pepper. Enjoy!
Nutrition
One serving equals: 323 calories, 15g fat, 33g carbohydrate, 286mg sodium, 8g sugar, 10g fiber, and 15g protein.
I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!
1/15/2021
Italian Meatball Soup
Most Italian Meatball Soup recipes contain crusty bread and orzo pasta in addition to the meatballs and veggies, so in order to ensure your best fitness results we’ve left those high-calorie, high-carb ingredients out of this delicious recipe. Instead we’ve filled this comforting soup with wholesome ingredients like sweet potato, chickpeas, kale, tomatoes and onion. Serve hot and enjoy!
Courtesy of RealHealthyRecipes.com
What you need
Servings: 10
1 lb loose Italian sausage
1 sweet potato, peeled and diced
2 Tablespoons plus 1 teaspoon olive oil
2 yellow onions, diced
1 Tablespoon garlic, minced
1 teaspoon dried Italian seasoning
½ teaspoon sea salt
½ teaspoon red pepper flakes
½ cup dry white wine
4 cups chicken broth
1 (15 oz) can diced tomatoes in juice
1 (15 oz) can chickpeas, drained and rinsed
1 (5 oz) package baby kale
Instructions
1. Preheat the oven to 400 degrees F. Line 2 baking sheets with parchment paper.
2. Form the sausage into 40 small meatballs using about a teaspoon of sausage per meatball. Place the meatballs on one of the prepared baking sheets and bake in the preheated oven for 10 minutes.
3. In a medium bowl toss the diced sweet potato with 1 teaspoon of olive oil and a sprinkle of salt and pepper. Spread the sweet potato over the remaining baking sheet and bake in the preheated oven for 15-20 minutes, until tender.
4. Heat the olive oil in a soup pot over medium-low heat. Add the onions, garlic, Italian seasoning, sea salt and red pepper flakes. Partially cover and cook for 10 minutes, until the onions are soft. Increase the heat to high.
5. Deglaze the pot with the wine and cook until evaporated. Stir in the broth, tomatoes and sweet potato and bring to a boil. Reduce the heat to medium and simmer, 8-12 minutes.
6. Stir in the meatballs, chickpeas and the kale until wilted. Season to taste with salt and black pepper. Enjoy!
Nutrition
One serving equals: 397 calories, 19g fat, 26g carbohydrate, 705mg sodium, 7g sugar, 9g fiber, and 20g protein.
I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!
1/8/2021
Zucchini Quinoa Chocolate Chip Muffins
These aren’t just any old muffins! I’ve done a few things to bump up the nutritional value to set them apart from other muffin recipes. Here’s what makes these muffins better for your health and for your waistline:
- I used cooked quinoa! This increases the muffin’s protein power and adds complex carbs to keep you energized and full.
- I took out the refined flours and used almond flour. This also increases the protein of each muffin and adds complex carbs. It also makes these muffins 100% gluten free!
- I used a small amount of wholesome sweeteners – ZERO refined sugars! This is super important when it comes to avoiding weight gain and sustaining your super power energy levels.
- I used a full cup of shredded zucchini. This is excellent fiber!
- I used mini chocolate chips sweetened with stevia rather than refined sugar. This means that the total sugar count for each muffin is tiny, while the enjoyment factor is through the roof!
- I used mini muffin tins. This is one of the BEST ways to control portion sizes! So you get to enjoy a delicious morsel without taking in too many calories.
Courtesy of RealHealthyRecipes.com
What you need
Servings: 24
½ cup cooked quinoa
1 cup blanched almond flour
1½ teaspoons baking soda
½ teaspoon sea salt
1 teaspoon ground cinnamon
pinch of nutmeg
3 eggs
3 Tablespoons raw honey, melted
1 teaspoon vanilla extract
1 banana, mashed
1 Tablespoon coconut oil, melted
1 cup zucchini, shredded and drained
¼ cup lily’s mini chocolate chips (stevia-sweetened)
Instructions
1. Preheat oven to 350 degrees and generously grease a mini muffin tin with coconut oil.
2. Combine the quinoa, almond flour, baking soda, salt, cinnamon and nutmeg in a medium bowl and set aside.
3. Combine the eggs, honey, vanilla, banana and oil in another bowl. Mix well and add the dry ingredients. Mix until fully combined.
4. Fold in the zucchini and chocolate chips.
5. Pour 1 Tablespoon of batter into 24 mini muffin tins.
6. Bake for 18 minutes or until golden and set.
7. Remove from oven and let cool for 5 minutes.
8. Transfer out of muffin pan and cool on wire rack. Enjoy!
Nutrition
One mini muffin equals: 56 calories, 2g fat, 7g carbohydrate, 127mg sodium, 2g sugar, 1g fiber, and 1g protein.
I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!
1/4/2021
Chicken Pot Pie Soup
Who doesn’t love Chicken Pot Pie? Creamy, hearty chicken soup wrapped up in a warm flaky crust…it sounds dreamy, but it’s actually a nutritional nightmare! Not only are there far too many carbs and calories in the crust, but the soup itself is often filled with heavy dairy products and noodles that make weight gain automatic.
Today I have a lightened up recipe for Chicken Pot Pie Soup that gives you the same flavors and comfort of Chicken Pot Pie, while keeping you on track with your fitness and fat loss goals. Enjoy this warming recipe on chilly day!
Courtesy of RealHealthyRecipes.com
What you need
Servings: 16
1 Tablespoon coconut oil
2 yellow onions, diced
3 stalks celery, sliced
2 teaspoons garlic, minced
¼ cup coconut flour
½ cup white wine
6 cups chicken broth
2 cups butternut squash, peeled and cubed
1 large sweet potato, peeled and cubed
3 sprigs fresh thyme
1 Tablespoon poultry seasoning
1 bay leaf
3 cups roasted chicken, chopped
2 (14 oz) cans coconut milk
1 cup pearl onions, halved
1 zucchini, diced
¼ cup parsley, chopped
1 Tablespoon lemon juice
salt and pepper to taste
Instructions
1. Melt the coconut oil in a soup pot over medium-low heat. Add the onions, celery and garlic. Cover and cook for 5 minutes.
2. Stir in the coconut flour and cook for 2 minutes. Stir in the wine and cook until evaporated. Stir in the broth, butternut squash, sweet potato, thyme, poultry seasoning and bay leaf. Bring the soup to a boil over medium-high heat and then reduce to medium. Simmer the soup until the butternut squash and sweet potatoes are tender, 10-15 minutes. Discard the thyme and bay leaf.
3. Add the chicken, coconut milk, pearl onions, diced zucchini, parsley and lemon juice. Season to taste with salt and pepper and simmer for another 5 minutes. Serve hot and enjoy!
Nutrition
One serving equals: 227 calories, 15g fat, 11g carbohydrate, 4g sugar, 329mg sodium, 3g fiber, and 12g protein.
I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!
12/28/2020
Sweet and Sour Chicken
Has your chicken dinner repertoire gotten a little boring? Liven things up with this tender, savory, sweet-and-sour-y, flavorful chicken dinner recipe!
This recipe serves up chicken thighs that are browned on the outside and seeped in flavor on the inside. Tender carrots and celery are enjoyable, tasty bites served alongside the chicken. Serve a vibrant green salad to complete this meal – made with spinach or kale. Enjoy!
Courtesy of RealHealthyRecipes.com
What you need
Servings: 8
3 lbs boneless, skinless chicken thighs
Sea salt and black pepper
2 Tablespoons olive oil
1 yellow onion, chopped
4 carrots, halved lengthwise and sliced
4 celery, sliced
8 garlic cloves, minced
¼ cup coconut palm sugar
1 cup dry red wine
½ cup apple cider vinegar
½ cup fresh squeezed orange juice
¼ cup sliced almonds
Instructions
1. Wash the chicken and pat dry. Season both sides with sea salt and black pepper. Heat the olive oil in a large skillet over medium high heat. Add the chicken and brown each side, about 5 minutes. Transfer the chicken to a clean plate and drain the skillet.
2. Add the onion, carrot, celery and garlic to the skillet and cook over medium high heat for about 8 minutes, until browned. Add the coconut palm sugar, wine, vinegar, orange juice and sliced almonds. Bring to a boil.
3. Add the chicken back to the skillet and cook, partially covered, for 35 minutes, or until cooked through. Remove the cover and cook for a few minutes longer, until the sauce has thickened. Serve warm. Enjoy!
Nutrition
One cookie equals: 310 calories, 7g fat, 19g carbohydrate, 2g sugar, 171mg sodium, 3g fiber, and 41g protein.
I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!
12/18/2020
No Bake Thumbprint Cookies
It’s always fun to try a new, healthy cookie recipe! Today I have a recipe for you that is simple, wholesome, tasty and doesn’t even require an oven.
These cookies are made with unsweetened coconut flakes, raw honey and coconut oil. All three main ingredients are filled with vitamins, minerals and usable, real food calories. It’s a little surprising how awesome these taste too!
Courtesy of RealHealthyRecipes.com
What you need
Servings: 16
2 cups shredded unsweetened coconut
⅓ cup raw honey, melted
¼ cup coconut oil, softened
2 teaspoons vanilla extract
¼ teaspoon sea salt
Toppings: dark chocolate, fresh raspberries, fresh strawberries, almond butter, large coconut flakes, chopped nuts
Instructions
1. In a medium sized bowl, combine the shredded coconut, raw honey, coconut oil, vanilla extract and sea salt. Place in the freezer to chill for 5 minutes. This step is important to help get the cookies to stick together well. Coconut oil hardens as it chills and helps to bind the cookie together.
2. Shape the dough into 1 Tablespoon-sized balls. Press into a cookie shape, with an indention in the middle. If you have trouble keeping your dough together, or if you simply want a very sturdy cookie, then melt another ¼ cup of coconut oil, then drizzle the oil in the center of your cookie. Place in the freezer for 10 minutes. Now you’ve got a sturdy cookie!
3. Choose your cookie toppings. Fill the thumbprints with your favorite toppings. Enjoy!
Nutrition
One cookie equals: 90 calories, 6g fat, 7g carbohydrate, 1g sugar, 30mg sodium, 1g fiber, and 1g protein.
I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!
12/14/2020
- You must use this URL to access the website: https://eatfitlifefoods.com/pages/menu-page/
12/11/2020
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Fitness Stir Fried Rice
Today I have a remake of stir-fried rice for you that is made with fiber-filled cauliflower instead of grain-filled rice and has flavor and protein additions galore. This version of cauliflower rice is PACKED with protein! Eggs and albacore tuna make this rice the perfect side to your meal when you’re on a mission to slim down. Courtesy of RealHealthyRecipes.com What you need 1 head cauliflower Instructions 1. Using a food processor with the grating blade, grate all of the cauliflower. 2. Heat the olive oil in a large skillet or wok over medium. Add the onions and bell peppers, sauté for 3 minutes. Add the tuna and eggs, stir to combine. When the eggs have set, add the grated cauliflower and mix to combine. 3. Season the rice mixture with salt and pepper. Reduce the heat to low, cover and cook for another 5 minutes. Enjoy! Nutrition I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever! |
When sticking with a clean diet, as you work toward your fitness goals, it’s a great idea to make healthier versions of your favorite foods, in order to keep your hunger satiated and to prevent falling off the healthy eating wagon.
12/4/2020
Meatballs are a very satisfying, fitness-friendly dish that’s filled with superb nutrition. Since these protein-packed meatballs are low in carbs, serving a few over a bed of greens is the type of meal that will keep you on track with your fat loss goals.
This winning recipe for Slow Cooker Meatballs is tender, moist and flavorful. It takes a little effort in the morning, and then the meatballs simmer all day long while you are off enjoying your day. The recipe calls for ground lamb, however feel free to sub for any ground meat of your liking. Enjoy!
Courtesy of RealHealthyRecipes.com
What you need
Servings: 12
For Meatballs:
½ yellow onion, grated
¼ cup coconut cream
2 egg yolks
½ teaspoon ground cinnamon
1 teaspoon ground cumin
¼ teaspoon Red Pepper Flakes
pinch of ground cayenne pepper
sea salt and black pepper
¼ cup fresh mint, minced
¼ cup sun dried tomatoes, minced
2 tablespoons coconut flour
2 tablespoons Ground Flax Seed
2 pounds ground lamb
1 tablespoon olive oil
For the Red Sauce:
1 (28 oz) can whole tomatoes, undrained
¼ teaspoon Red Pepper Flakes
1 sprig fresh rosemary
1 teaspoon fresh thyme
¼ teaspoon ground cumin
¼ teaspoon ground cinnamon
¼ cup fresh orange juice
sea salt and black pepper
1 bay leaf
Instructions
1. In a large bowl, combine all meatball ingredients, except the olive oil, and form 1” meatballs.
2. Place the olive oil in a large skillet over medium-high heat. Cook each meatball for 2 minutes per side, then transfer to a slow cooker.
3. For Sauce: Process all of the ingredients, except the bay leaf, in a food processor until smooth.
4. Pour the sauce over the meatballs. Add the bay leaf. Cook on low for 6-8 hours. Remove the bay leaf. Serve the meatballs with a spoonful of sauce. Enjoy!
Nutrition
One serving equals: 195 calories, 9g fat, 4g carbohydrate, 2g sugar, 70mg sodium, 2g fiber, and 23g protein.
I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!
11/30/2020
Good Morning Manatee Fit Family,
The holidays are ramping up and for me this means one thing…
Homemade Fudge.
Seriously, is there any treat more holiday appropriate than fudge?
Too bad most recipes for fudge are simply packed with fattening sugars. It’s especially crazy when you could make a recipe like this one, using sugar-alternatives and protein powder to replace the sugar…
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Peanut Butter Freezer Fudge
- 1 (26.5 oz) jar Peanut Butter
- ¼ cup honey
- 1⅓ cups coconut milk powder
- 1½ cups TRULEAN Frosted Vanilla Cake Whey Protein Powder
- ⅓ cup coconut oil
- Mix the peanut butter and honey with an electric mixer until fully combined and thick – about 30 seconds.
- Sift the coconut milk powder.
- Add the coconut milk powder, Frosted Vanilla Cake Protein Powder and coconut oil into the peanut butter mixture, mixing until fully combined.
- Line a 9×9 rimmed pan with parchment paper. Spread the mixture evenly in the pan. Chill in the fridge for 4 hours.
- Remove from the fridge and cut into 45 squares. Store in the freezer in an airtight container. Enjoy!
NUTRITION (MAKES 45) Calories: 150 Fat: 12g Carbohydrates: 5g Sodium: 2mg Fiber: 1g Protein: 7g Sugar: 3g
Please keep these fudgy morsels in the freezer because at room temperature it will go back to being creamy and you’ll have to eat it with a spoon rather than your fingers!
I hope that you’ll try this wholesome fudge recipe the next time that you have a hankering for holiday fudge. It’s so cool that we can make delicious desserts that cure our cravings for sweets while keeping us on track with our health and fitness goals! Win-Win!
It’s important to make smart choices when it comes to the treats that you indulge in, and what’s great is that healthy, low-sugar treats like this taste amazing.
The protein powder that you use in your fitness treat recipes makes a huge impact on the flavor and consistency of the finished product and that’s why I only use TRULEAN’s high-quality protein with super clean ingredients and zero artificial sweeteners.
**There’s a HUGE Black Friday Sale celebrating the holidays and giving a whopping 35% – 55% OFF SITE WIDE!**
Yes, 35% – 55% OFF SITE WIDE for a limited time! A giant store-wide discount — but hurry, the clock is ticking!
Try it and you’ll see the TRULEAN difference ==> Frosted Vanilla Cake and Rich Dutch Chocolate Whey Isolate Protein, 24 grams and ZERO NET CARBS of the BEST tasting, cleanest protein on the planet! (Ends Soon!)
#Commit2BeFit #ManateeFBBC
Happy Thanksgiving!
11/27/2020
If you don’t already do this, make Monday’s slow cooker nights. Mondays have a way of getting super busy and hectic, so taking a few minutes to get dinner in the slow cooker that morning is a way to ensure that you and your family are enjoying a healthy, homemade meal at night!
Here’s a new and exciting way to cook up chicken in your slow cooker! The Jamaican Jerk Seasoning Blend brings phenomenal flavor to tender, fall-apart chicken breast and thigh. Pair this protein with a dark leafy salad and a piece of baked sweet potato. Enjoy!
Courtesy of RealHealthyRecipes.com
What you need
Servings: 12
3 tablespoons Jamaican jerk seasoning
1 teaspoon sea salt
1 teaspoon black pepper
2 bone-in, chicken breasts, skin removed
6 bone-in chicken thighs, skin removed
1 cup brewed coffee
3 tablespoons lime juice
1 teaspoon molasses
2 tablespoons jalapeno, seeded and minced
1 tablespoon Garlic, minced
Instructions
1. Combine the seasoning, salt and pepper in a small bowl. Rub the seasoning into all of the chicken pieces. Place, bone side down, in a slow cooker.
2. In a medium bowl combine the coffee, lime juice, molasses, jalapeno and garlic. Add to the slow cooker. Cover and cook on low for 5 hours.
3. Remove chicken from the slow cooker. Remove and discard the bones, and shred the chicken. Return the shredded chicken to the slow cooker, mixing with the sauce. Serve and enjoy!
Nutrition
One serving equals: 288 calories, 17g fat, 1g carbohydrate, 1g sugar, 484mg sodium, 1g fiber, and 30g protein.
I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!
11/24/2020
How would you like to enjoy all of the flavor and enjoyment of a slice of pumpkin pie AND of cold, creamy ice cream WITH the nutrition of a protein shake?
I’ve got you covered!
Check out this simple, at-home recipe for Protein Pumpkin Pie Frozen Yogurt…
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For Pie Crust Pieces
- 1 cup toasted Pecans
- ¼ cup Frosted Vanilla Cake Protein Powder
- ¼ teaspoon sea salt
- 2 tablespoons Swerve Confectioners Style
- ½ teaspoon vanilla extract
- 2 tablespoons melted coconut oil
For the Pumpkin Frozen Yogurt
- 3 cups Plain Greek Yogurt (or 1 (32oz) container)
- ½ cup Frosted Vanilla Cake Protein Powder
- 1 (15oz) can of pumpkin
- ½ teaspoon ground cinnamon
- ⅛ teaspoon ground cloves
- ⅛ teaspoon ground nutmeg
- 5 Dates, pitted and roughly chopped
1. Transfer the yogurt to a large ziplock bag and spread it into a thin layer inside the bag. Zip shut. Freeze for 30 minutes.
2. Pulse the Pie Crust ingredients in a food processor until fully combined and a crumbly mixture forms. Transfer out of the food processor to a clean bowl, squishing the crust mixture together to form small pieces the size of marbles. **Optional, if you would like your crust pieces to stay intact once mixed into the frozen yogurt, then transfer the crust pieces to a foil-lined pan and place under the broiler for 2-4 minutes until golden.
3. Remove the yogurt from the freezer and break into pieces, inside of the ziplock bag. The smaller the pieces, the easier it will be on your food processor. Combine the yogurt pieces and remaining pumpkin yogurt ingredients (other than the dates) in the food processor. Blend until fully incorporated and smooth.
4. Stir in the chopped dates and pie crust pieces. Serve immediately. Enjoy!
NUTRITION (MAKES 8) Calories: 235 Fat: 13g Carbohydrates: 19g Sodium: 229mg Fiber: 4g Protein: 17g Sugar: 8g
Compare the sugar in this holiday-themed ice cream to traditional ice cream and you’ll see that this version is much better for you! What’s awesome is the taste. Despite the healthy ingredients and lack of refined sugar you’ll find that this is just the treat that you want.
If you’re in need of TRULEAN Protein then stock up now!
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11/23/2020
Here’s a savory recipe that you simply must try! Flank steak is a lean cut of beef, one that is encouraged in fat loss programs, however it can tend to be tough or dry when grilled. No so with this recipe!
By braising lean flank steak in an amazing blend of spices and veggies, this recipe creates a tender, fall-apart steak experience that’s oh-so-enjoyable. If you’re a fan of braised short ribs then you’ll seriously love this recipe. Enjoy!
Courtesy of RealHealthyRecipes.com
What you need
Servings: 8
2 pounds flank steak
olive oil spray
½ cup chicken broth
2 medium Tomatoes, seeded and chopped
2 yellow onions, chopped
1 red bell pepper, seeded and chopped
1 green bell pepper, seeded and chopped
2 tablespoons Garlic, minced
2 tablespoons Dried Oregano
1 tablespoon ground cumin
2 teaspoons smoked paprika
1 teaspoon sea salt
½ teaspoon Red Pepper Flakes
lime (for garnish)
Instructions
1. Place a large skillet over medium-high heat. Lightly coat with the olive oil spray. Add the flank steak and sear on both sides, about 4 minutes per side. Transfer the steak to a plate.
2. Deglaze the pan with the broth, scraping any drippings from the bottom. Set aside.
3. Combine the remaining ingredients together in the slow cooker. Add the steak and pan drippings. Cover and cook on low for 8 hours, until the steak is fall-apart tender.
4. Remove the meat and let it rest for 5 minutes. Shred with two forks then serve with the tender veggies and a squeeze of fresh lime. Enjoy!
Nutrition
One serving equals: 258 calories, 9g fat, 7g carbohydrate, 3g sugar, 351mg sodium, 2g fiber, and 34g protein.
I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!
11/16/2020
Good Morning Manatee FBBC Fit Family
Do you know what you’ll be enjoying for dessert on Thanksgiving?
There are so many delicious options to choose from…pumpkin pie, cheesecake, cookies, cupcakes, pastries, chocolate…the list is endless.
But did you know that sugar is the number one culprit for holiday weight gain?
And sugar is one of the easiest things to avoid when you make your own desserts. You see, we really just want our dessert to taste sweet, and sugar isn’t the only thing that sweetens.
Stevia and monk fruit are awesome alternatives to sweeten your dessert instead of sugar. What’s awesome is that TRULEAN protein is sweetened with stevia and monk fruit, and it makes a fantastic addition to dessert recipes to keep you fit and on track with your weight loss goal, while still enjoying a delicious, sweet-tasting bite.
That’s what makes these Gingersnap Pumpkin Cheesecake Bars so awesome. It’s filled with healthy protein, usable fats and skips out on the sugar that weighs most holiday treats down.
Give ‘em a try and let me know what you think!
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For the Gingersnap Crust
- 2 cups Raw Pecans, toasted in a dry skillet
- ½ cup Frosted Vanilla Cake Protein Powder
- ½ teaspoon sea salt
- ¼ cup brown Swerve
- 3 tablespoons coconut oil, melted
- 1 tablespoon molasses
- 1 teaspoon ground ginger
- ¼ teaspoon ground cardamon
- ¼ teaspoon black pepper
- 1 egg
For the Pumpkin Cheesecake
- 16 ounces cream cheese, at room temperature
- ½ cup granular Swerve
- ¼ cup Swerve Confectioners Style
- 1 cup pumpkin puree
- 1 teaspoon ground cinnamon
- ½ teaspoon ground allspice
- pinch of Ground Cloves
- pinch of ground nutmeg
- 2 eggs, at room temperature
- ½ cup Frosted Vanilla Cake Protein Powder
For the Chocolate Drizzle
- 1 cup semi-sweet lily’s chocolate chips (stevia sweetened)
- 1 tablespoon coconut oil
- Preheat the oven to 350 degrees F. Line a 9×13 baking pan with parchment paper.
- Toast the pecans in a dry skillet over medium-low heat. Cool slightly. Transfer to a food processor and pulse into a fine powder.
- Add the remaining crust ingredients to the food processor. Pulse until fully combined and crumbly. Press into the bottom of the prepared pan. Bake the crust for 6 minutes in the preheated oven.
- Beat the cream cheese and swerve together until light and fluffy. Add in the pumpkin puree and spices. Mix until fully combined. Add the eggs one at a time, beating after each addition. Whisk in the protein powder, until just combined. Do not over mix.
- Pour the cheesecake mixture over the crust and bake in the preheated oven for 20 minutes. Cool completely, then place in the fridge to chill for 3 hours before cutting into bars.
- Melt the chocolate and coconut oil together in a lazy man’s double boiler, mixing until smooth. Allow to cool slightly before drizzling over the cheesecake bars. Chill before serving. Enjoy!
NUTRITION (MAKES 20) Calories: 196 Fat: 17g Carbohydrates: 9g Sodium: 142mg Fiber: 2g Protein: 9g Sugar: 1g
I hope that you’ll try this wholesome for your holiday celebration. It’s so much better for you to avoid the large amounts of sugar that come along with traditional holiday treats – and you’re worth the effort that it takes to whip these healthy cookies together!
It’s important to make smart choices when it comes to the treats that you indulge in, and what’s great is that healthy, low-sugar treats like this taste amazing.
The protein powder that you use in your fitness treat recipes makes a huge impact on the flavor and consistency of the finished product and that’s why I only use TRULEAN’s high-quality protein with super clean ingredients and zero artificial sweeteners.
Try it and you’ll see the TRULEAN difference ==> Frosted Vanilla Cake and Rich Dutch Chocolate Whey Isolate Protein, 24 grams and ZERO NET CARBS of the BEST tasting, cleanest protein on the planet! (Highest Quality)
#Commit2BeFit
Steve Valley
Owner/Operator
PS: It’s OK to indulge in healthy dessert! You’ve earned it.
11/16/2020
Ever wonder what would happen to your body if you stopped eating refined carbs?
It’s well known that refined and processed carbs contribute to weight gain, and so reducing the amount of these in your diet would logically lead to a leaner, fitter you.
But is it true, or is it hype? And is it really worth giving up your carb-o-holic ways?
Here’s what you can expect when taking a break from refined carbs…
1. You BURN FAT
When you stop eating simple carbs your body no longer has readily available calories to burn, and so it clicks over into burning stored fat as energy. This means that your pants will start feeling looser around your waist and thighs.
2. You FEEL LESS HUNGRY
Fat burns longer and slower than simple carbs and so your energy stores will take longer to deplete. This means that you’ll find yourself skipping that afternoon pick-me-up snack and powering through until mealtime without hunger pains. You’ll also notice that it takes longer to feel hunger in the mornings after waking up, once you’ve cut the simple carbohydrates and refined sugars out of your diet.
3. You HAVE MORE ENERGY
Living on a diet of simple sugars and refined carbohydrates puts your body in a continual energy roller coaster. Right after you eat your energy is high and then, whoosh, an hour later your energy levels crash. All of that changes once you cut out those simple carbs. The low carb meals that you switch to are filled with nutrient dense foods that sustain your energy levels for hours at a time, saving you from that frustrating roller coaster.
4. Your STOMACH GETS FLATTER
Probably the most exciting of the low carb body changes…once you’ve been off of simple carbs for a few weeks your stomach will visibly become flatter. It’s a well-deserved reward and one that will keep you motivated to continue your healthier eating habits.
While eating healthy, nutritious meals is awesome, don’t forget that exercise is half of the battle when it comes to getting and staying fit. Call or email me today and we will get you started on the exercise program that will reshape your body once and for all!
11/13/2020
Wouldn’t it be awesome if we could eat a big bowl of noodles without any guilt over the excess carbs and calories? Well, nature has you covered with the perfect noodles found in spaghetti squash. These made-in-nature noodles are high in fiber and are very low in carbs and calories. So you can serve it up with your favorite sauce and enjoy pasta night your way.
Many recipes for spaghetti squash have you cut the squash in half lengthwise. This technique causes the strands to be cut in half, shortening them. The technique shown below, which involves cutting the squash into rings, allows for the noodles to maintain their length – giving you the most authentic noodle experience. Enjoy!
Courtesy of RealHealthyRecipes.com
What you need
Servings: 4
1 spaghetti squash
1 Tablespoon coconut oil
sea salt and black pepper
Instructions
1. Preheat the oven to 400 degrees F. Line baking sheet with parchment paper.
2. Cut the ends off the spaghetti squash and discard. Slice the rest of the spaghetti squash into 1-inch rings. Use a spoon to remove the seeds from the center of each ring.
3. Rub the coconut oil over all of the spaghetti squash flesh. Generously season each ring with salt and pepper. Place the rings on the parchment paper lined baking sheet and roast in the preheated oven for 30 minutes. Flip each of the rings and roast for another 30 minutes, or until very tender.
4. Once cooled use a spoon to remove the noodles. Place all of the noodles in a large bowl and season to taste with salt and pepper. Use as a base for your favorite spaghetti sauce. Enjoy!
Nutrition
One serving equals: 61 calories, 4g fat, 7g carbohydrate, 0g sugar, 17mg sodium, 3g fiber, and 1g protein.
I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!
11/9/2020
- You must use this URL to access the website: https://www.
fitexmeals.com/?wpam_id=15 - You have to sign up for a meal plan subscription plan as a member of Manatee FBBC. You will receive a $20 discount off of your first subscription order with the code ManateeFBBC.
- You can order meals from three menus (Sunday, Tuesday and Friday). These are the actual days that the meals will be delivered right to your front door.
11/6/2020
This recipe for BEST Instant Pot Tuna Helper tastes JUST AS GOOD as the store-bought kind and it’s SO MUCH BETTER FOR YOU! Here are a few reasons that you’re better off eating this version of Tuna Helper over the packaged version:
It’s Gluten-Free – It’s Low Carb – It’s Dairy-Free – It has FRESH INGREDIENTS – It’s Higher in Protein
Not to mention, with the use of an Instant Pot, this recipe cooks altogether without the need to boil a pot of water to cook the noodles. Super quick and easy, as weeknight recipes must be in order to practically be incorporated into your family’s healthy, fitness lifestyle. Enjoy!
Courtesy of RealHealthyRecipes.com
What you need
Servings: 8
1 teaspoon olive oil
1 teaspoon minced garlic
1 white onion, diced
1 teaspoon sea salt
½ teaspoon black pepper
2 tablespoons coconut flour
½ cup white wine
¼ cup nutritional yeast
1 tablespoon dijon mustard
1 can (13.66oz) coconut milk
1 (8oz) box of Banza Rotini Chickpea Pasta
2 cans (5 oz) albacore tuna, in water
1 cup frozen peas and diced carrots
2 cups broth (chicken or bone)
2 tablespoons fresh parsley, minced
2 tablespoons fresh dill, minced
For the topping:
½ cup nutritional yeast
1 teaspoon sea salt
1 cup pecans, toasted and chopped
¼ cup fresh parsley
Instructions
1. Turn the pressure cooker on and select the Sauté function. Once hot, add the olive oil. Add the garlic and cook for a minute. Add the onion and cook, stirring often, for 2 minutes.
2. Add the salt, pepper, and coconut flour. Cook, stirring often until the coconut flour is golden. Deglaze the pot with the wine.
3. Mix in the nutritional yeast, dijon mustard and coconut milk. Stir and cook until bubbly. Select cancel to reset the pressure cooker setting.
4. Mix in the Banza Rotini pasta, frozen peas and carrots, broth and fresh parsley. Secure the lid on the Instant Pot and Pressure cook on high for 8 minutes. Once complete, allow 7 minutes for the pressure to release. Remove the lid and stir the noodles into the sauce. Pour the mixture into a greased casserole dish.
5. Pulse the topping ingredients in a food processor until combined. Sprinkle evenly over the casserole. Place in the oven under the high broil for 3-5 minutes, watching closely, until just toasted. Serve immediately and enjoy!
Nutrition
One serving equals: 345 calories, 15g fat, 807mg sodium, 23g carbohydrate, 7g fiber, and 28g protein
I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!
10/1/2020
TURN OVER A NEW LEAF
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