Almond Crusted Salmon with Spinach and Strawberry Salad
2x 4 oz Salmon Filets
1/4 Cup finely chopped almonds
Pinch of cinnamon
Non stick cooking Spray
Drizzle Salmon with Honey and coat with cinnamon and almond mixture, spray non stick pan and sear both sides until desired tenderness
Serve with fresh chopped spinach Goat or Fetta sliced strawberry salad
Lemon Poppy Seed Dressing
1/4 Cup Plain Greek Yogurt
1 Lemon juiced and zested
1 tsp Stevia
1 tbsp Poppy Seeds or Chia Seeds
1 tbsp Olive Oil
Guilt Free Banana Bread
Guilt Free, Gluten Free & Dairy Free you're going to enjoy these little slices of heaven as a perfect pairing with your morning coffee or an afternoon snack with some tea during these cooler periods going into fall.
Preheat Oven to 350 degrees F
Start by grinding 2 cups Gluten Free Quick Oats to flour
In a large mixing bowl Combine;
2 Cups Flour
1 tsp Cinnamon
1 tsp Baking Soda
1 tsp Baking Powder
1 Scoop Vanilla Protein Power of choice OR 1 tsp Vanilla
1 tsp Salt
1/2 Cup Sugar OR1/4 Cup Stevia
In a separate bowl or food processor mix together
2(mashed) Bananas
2 Eggs
1/2 Cup Apple Sauce
Stir liquid ingredients into flour mixture & mix in 1 cup of Dairy Free Chocolate Chips
Grease 3-4 small loaf pans and fill with mixture until 3/4 full
Bake at 350 for 35-40 minutes. Let cool before slicing & serving warm
Enjoy!
G.G's Italian Sausage Soup
This is a hearty twist on veggie soup with all the nutrients you need including protein and healthy carbohydrates for a well balanced full meal per serving.
1/2lb Chicken Apple or Italian Sausage casing removed
2 Cloves Garlic
1 Onion Chopped
1 Cup Chopped Red or Green Pepper
1 19oz Can Tomatoes or Fresh Roma Tomatoes Chopped
3cubes OXO Beef or3Tbsp Liquid Bouillon
1 Bay Leaf
1 Zucchini Diced
1 1/2 Cups Small Shell Pasta - Quinoa of GF Pasta
1/2 tsp Basil
1/2 Oregano
4 Cups Water
1/2tsp coarse Salt
In a large sauce pan brown sausage, garlic, onion and peppers. Drain fat. Add remaining ingredients and bring to a boil, reduce heat and cover to simmer for 10-15min.
Peanut Butter Honey Granola Bars
Here is a recipe for an easy on the go snack that is gluten free and made to keep hunger at bay in a good way! And there's no baking involved.
I always try to take food with me when on the go and these bars are great to pair with an apple or just on their own in a pinch.
1 cup Peanut Butter or nut butter of choice
1 cup Honey
2 cups Gluten Free Quick Oats
1 tsp Cinnamon
1 cup Trail Mix or Chopped Nuts
.5 cup Chocolate Chips (optional)
In a sauce pan or double boiler mix & melt the honey and peanut butter until smooth
Ad Oats until well mixed
Ad Cinnamon and follow with trail mix or nuts
Line a square pan with parchment paper and move the mixture to the pan pressing until flat and even. Top with additional chocolate chips and refrigerate for 15-20 min until hardened.
Enjoy
Honey Balsamic Apple Roasted Chicken
Here's one of my favorite go to's for flavor & diversity I love making this chicken for a few days of prep that works on salads or served with a nice green been casserole for a seasonal dish everyone will love.
In a shallow casserole dish or pan ad 2-4 Seasoned Chicken breast or thighs
drizzle with a balsamic dressing or vinargrette & honey.
Top with sliced or diced apples sprinkled with cinnamon and bake at 375 for 30 min until cooked through.
Enjoy
Quinoa Chicken & veggies Casserole
This one pan dish is easy to prepare ahead of time and makes great left over lunches or no fry Stir Frys
In a casserole dish ad
1 cup rinsed Quinoa,
1 cup vegetable or chicken broth
1 cup water
2c ups fresh or frozen chopped veggies
2-4 chicken breasts seasoned and bake at 375 for 30 min
Super Taco Salad
This recipe is easy as it comes for Salads but with the added zing of salsa and the crunch of the chips or baked wrap bowls.
1 8-10" Wrap Baked in upside down muffin tin for 15 min @ 350. While that's baking I chop the veggies as follows
2 cups Chopped romaine
1 cup Spinach
1 cup Diced veggies of choice. We use carrots, peas, red pepper, yellow pepper, cucumber, cherry tomatoes, sometimes black beans & always avocado!
Topped with 4oz low sodium taco seasoned baked chicken breast & Crumbled Organic Blue Corn Chips
1-2Tbsp Salsa
1Tbs Dairy Free Ranch Dressing
Serve in Baked Wrap Bow & Enjoy!
Prosciutto & Roasted Red Pepper Goat Cheese Flat Bread
This family friendly recipe brings some Italian flare with Prosciutto & roasted red pepper for a dish that is full of flavor and perfect to share
1 Chia Flatbread Wrap
2 TBS Organic Marinara Sauce
Prosciutto 4 slices
30g Goat Cheese
3 oz Roasted or Grilled Red Pepper
50g Caramelized Onion
1/2 Cup Spinach
Start with the sauce and layer the delicious ingredients one by one until its done & bake at 350ø for 20 min or until as crispy as desired
Turkey Meat Balls!
These high protein Turkey Balls are the perfect fit for Zucchini Spaghetti & Meat Balls or convenient grab & go lunches and snacks that fit your macros!
Keep in mind these have oats or breadcrumbs in them so you can decide if you wish to make yours Gluten free or not. I USE GLUTEN FREE QUICK OATS.
Mix together the following:
1.5 Cup UNCOOKED GF Quick Oats Separated
1 Cup Diced Red or Sweet Onion
1/2 Cup Diced Crisp Veggie or Fruit... Celery, Pepper, Apple
2 Eggs Whites
3 TBS Low Sodium Soy Sauce or Bragg's Aminos
1 TBS Worcestershire Sauce(optional)
2Tbs Seasonings of choice I use Flavor God Seasonings and Turmeric
!!Spray baking sheet with non stick spray. I use Pam coconut oil spray!!
Now we get our hands dirty so make sure you have help the kitchen...
Knead In to mixture:
2 Lbs of Lean Ground Turkey Or Chicken
Ad second half of the Oats and knead until well mixed
Make Balls about Golf Ball Size.. I had my husbands help for that:) And Bake at 375 for 25-30min
Zucchini Cakes with Poached Egg, Avocado Cream & Salsa
Good Morning!! Check out this super dish from @gatzkefamily! Perfect for breakfast or dinner!!
📇📇📇📇📇
Zucchini Latkes/Pancakes
2 zucchini shredded
1/2 onion chopped
1 egg beaten
1/4 cup bread crumbs or oat flour
Salt and pepper to taste
Make into parties
Fry in olive oil or coconut oil.
Avocado Cream
1 ripe avocado
1 Tbsp plain Greek yogurt
1 Tsp apple cider vinegar
1/2 lime squeezed in
1 Tbsp olive oil
Cilantro, salt and pepper to taste
Dash on hot sauce if you want
I added a poached egg on top and a small amount of mango fresh salsa (Costco).
Almond & Oat Crusted Chicken Fingers
These Chicken fingers are sure to be a family favorite! Here is my easy recipe that can be used for chicken or fish and severed with homemade baked Sweet Potato Fries for a healthy balanced dish that even the kids will love.
Mix together 1/2 Cup Ground Slivered Almonds & 1 Cup Ground Dry Oats or Oat Flour
Ad 1tsp Baking Soda and Seasonings of choice. I use Flavor God "Everything" Seasoning with my special ingredient (Turmeric)
In a separate bowl mix together 1 Cup Egg White Wash with fresh squeezed Lemon Juice
Slice Chicken Breasts into strips and dip in Egg Wash then Oat Flour mixture. Bake at 350f for 20-25min or until crispy and Serve with sliced Baked Sweet Potato Fries or Veggie Sticks!
Stuft Peppers
I love to use the foods I've prepped for the week, usually some chicken, quinoa and chopped veggies, to make a whole new dish so last week I tried my Favorite Stuffed Peppers again and I'm so glad I did. Here is the recipe I use! It's an easy way to use up left overs and keep the excitement in the kitchen!
1 lb Cooked ground Chicken with sauteed Veg
1 Cup Cooked Apple Quinoa
Dice Pepper Tops
Mix all of the above ingredients together and stuff into 4 Large Colored Peppers
Roast in oven 20 Min at 350 or until desired delicious roastedness:)
Chillin Chicken Crock Pot
We all know whats it's like when autumn hits and you feel like busting out the crock pot, wrapping yourself in a scarf or putting on your leg warmers under your hunter boots.
Well I've pulled out the crock pot for a season of warm meals that are not only good for the soul but also good for your health!!
Did you know that the beans in a chili are packed with protein & high in fiber both of which help the body function properly in many ways?! This dish is made up tones of special ingredients your body needs from vital nutrients.
Vitamin C, Biotin, Vitamin A, B's, Folate & Antioxidants, not to mention it's full of protein and has healthy sources of carbohydrates! You can't go wrong chillin with some chili on a beautiful fall evening! so here's the recipe I tried this week!
Ingredients
4 chicken breasts or 1lb of lean chicken.
a vegan option would be to leave out the chicken and ad chick peas and edamame for the added protein
3 Roma tomatoes chopped
1/2 Zucchini diced
1/2Cup Red Onion diced
1 Can mixed Lentils & Beans, rinsed & drained
½ Cup. (8 oz.) Frozen Corn
1 Tbsp Chili Powder
1 tsp Cinnamon
½ Tbsp Minced Garlic
½ tsp Turmeric
¼ tsp Cayenne
¼ tsp Himalayan Pink Salt
to taste cracked pepper
2 cups dry Brown Rice or Quinoa
8 oz. shredded cheddar
1 Avocado sliced
Instructions
Add everything except ½ of the Quinoa, and the cheese, to the slow cooker along with ¼ cup of Organic Broth (for good measure). Give everything a good stir and make sure the chicken is covered in the mixture.
Secure the lid on your slow cooker and cook on low for 4 hrs.
Near the end of the cooking time, cook the two cups of Quinoa according to the package directions. Fluff with a fork before serving.
After 4 hours of cooking, carefully remove the lid of the slow cooker. Stir with a fork to shred the chicken. Build your serving bowls by placing quinoa on the bottom, then the Chili mix, shredded cheese or sliced avocado:)
Serve 1 Cup of Chili over 1/2 Cup Quinoa or Rice
You Had Me At Peanut Butter Soy Chicken Stir Fry
This recipe is so simply delicious and easy it's exactly as is sounds... The ingredients;
2 tbsp Peanut Butter or alternative
2 tbsp Low Sodium Soy Sauce
Garlic and Minced Ginger to taste (optional)
Reduce with water in Wok or Pan
Add 2 seasoned Chicken Breasts chopped in cubes, coat in reduction and cook fully for about 6 minutes
On the side steam mixed veggies including red pepper, broccoli, snow peas, shredded carrots or a general mix
1/2 Cup Pineapple Chunks (optional)
Serve 4.5oz of Chicken and Peanut Sauce over 1 Cup Veggies, Pineapple and the following 1/2 Cup Low Carb options;
Cooked Quinoa
Zuccini Noodles
Rice Noodles
or
Rice
Enjoy!
Queen Of Quinoa!
One of my favorite Summer dishes includes... you guessed it Quinoa,
This easy side dish is highly versatile and can be combined with other nutrient dense foods to create a perfect plant protein! Not only that but Quinoa can be enjoyed as a main dish, in a salad or compliment any meal with a nice nutty balance. It is high in fibre that helps lower cholesterol, it's gluten free and provides protein, iron and vitamin B-12. Quinoa also sit low on the glycemic index, making it a valuable food for people trying to control their blood sugar levels.
My Easy Summer Recipe goes as follows:
2 Cups Rinsed and Cooked Quinoa makes about 3-4 cups
3+ Cups Chopped Red Pepper, Cucumber, Carrots and Green Peas, Zuchinni, Cherry Tomato, ( really whatever I have on hand) I like to mix textures so something crunches and something sweetens while the Quinoa ads it's nutty flavor:)
1 Cup Chick Peas
1/2 Avocado
I Ad 1/3 Cup of this Quinoa Creation on top of my Spinach Salads for a great paring with a Balsamic Vinaigrette or
I mix 1/2Cup with my 4-6oz portion of Chicken or Shrimp and make a Stir Fry Bowl!
Both Dishes are the perfect balance of Protein, Healthy Fats, and Clean Carbohydrates that fuel your body with nutrient dense foods that are sure to help you reach your fitness and lifestyle goals.
Shake It Up!
As a health and fitness enthusiast with 10+ years experience, I often discuss the importance of eating whole natural foods and their health benefits. I explain to my friends and clients the importance of supplementing the diet with, protein, certain vitamins, minerals, probiotics, healthy fats, why they are so important and also explain how certain ingredients can cause serious health issues!
🚫 Ingredients you can't pronounce🚫
I have had a number of supplement companies approach me about sponsorships and promotions and let me tell you I research every product and every Ingredient as if my life depends on it, because it, well, it does! But one of the brands with products that I stand by 💯% is VEGA! With a range of products that are all gluten free, dairy free, GMO free and contains all natural ingredients; these products have all of the nutrients our bodies need, they taste great and they have a product for all your different nutritional needs!
I use shakes as easy breakfasts, on the go meals and snacks, pre & post workout nutrition and I even use the protein in my baking! Check them out and feel free to ask me which product might be best for you!
Chicken Soup That Feeds the Soul
I am excited to share this recipe because is it so easy, healthy and heart worthy! I have taken a classic soup recipe and modified it to meet my goals of keeping my protein intake high, my carbohydrates balanced and keeping it all within a healthy range of 300 calories per meal!
Along with being almost perfectly balanced and low in calories this soup feeds the soul from the inside out. The healthy fats from the coconut oil help increase the absorption of the full spectrum of Phyto Nutrients (Vitamins) and Micro Minerals found in all of those fresh healthy vegetables, the chick peas are high in plant proteins & fiber and the spices work together to promote increased heart health & metabolism and to decrease inflammation!
Enjoy
1/2 Cup Chopped Red Onion Simmering in Coconut Oil while I add the following
2 Fresh Diced Roma Tomatoes
1 Cup Fresh Green Beans chopped
1/2 Cup Fresh Carrots Chopped
2 Cups Fresh Spinach Chopped
1.5 Cups Chick Peas (Soaked and Cooked)
1/2 Fresh Chopped Zucchini
1/2 Cup Fresh Chopped red and yellow Pepper
1/2 Cup Frozen Green Peas
1 lb Cooked Lean Ground Chicken
Garlic Powder, Cayenne Pepper,Turmeric and Black pepper- to taste
Add 1 Can of Low Sodium Organic Chicken Stalk and simmer for 5 Min, stirring often
Then add 4 Cups Water, bring to low boil and simmer until veggies are at desired tenderness
Yields 8 Servings
1.5 Cup Soup w/ 4oz Chicken
292 Calories
Protein 31g
Carbs 38g
Fats 8g
Egg Muffins
Here's a recipe for a protein packed breakfast that will be sure to get your day off on the right foot!
I love to pair these with gluten free toast with coconut oil/peanut butter and a piece of fruit. They are also great options for on the go snacks for the protein enthusiast who like to track Macros.
This meal comes Gluten Free and loaded with healthy fats, phyto-nutrients, protein and fiber! A perfect combination for a great day!
- Preheat Oven to 375
- Line or spray a 6 pan muffin tin
- 12 Eggs (whites or whole)
- 1 Cup finely chopped spinach and other select veggies
- 2 Tbsp Salsa
- Bacon bits :)
- Blend or whisk together the eggs and salsa
- Pour mixture into muffin tins 3/4 full
- Sprinkle with chopped veggies and other select ingredients
- Sprinkle top with cheese
- Bake 375 for 20min
- Each muffin yields about 8g protein
Chick Please!!
As a professional Nutrition and Weight Loss Coach and Mommy I am always looking for new exciting ideas when it comes to feeding my clients and my family. I'm always looking for ways to keep my diet balanced with all right macro-nutrients (protein, fats, carbs & fiber) and phyton-utrients (vitamin and Minerals) and as scientific as that sounds it's actually quite satisfying.
For example did you know that Chick Peas are a super food? Now I'm not Vegan, Paleo, Ciliac or Dr Bernstein but I can tell you that I am certain that Chick Peas need to be a staple in any ones diet!
Full of fiber that lowers blood cholesterol, a great source of iron for those lacking energy, and a perfect protein source when combined with a leafy green or whole grain, these Legumes are Super CHICKS! Coming in Low Glycemic, they control insulin responses and produce the right gut flora for ultimate absorption of their nutrients; Providing everything you need to feel satisfied... and if you watch "Sex In The City" you'll know they promote hormone production:)
That being said they are versatile too! Some recipes that include Chick Peas in my monthly meal plans include;
Home Made Chickpea Salsa
Hummus
Seasoned Crunchy Snacks
Salad Toppers
Quinoa Chickpea Salad