Serves: 4 Hands-on Time: 15 mins Total Time: 20 mins
Ingredients:
Pork:
1/2 tsp dried thyme
1/2 tsp onion powder
1/4 tsp sea salt
1/4 tsp ground black pepper
1 tsp safflower oil (I used pam)
4 bone-in pork chops, trimmed of visible fat
Apples:
1 tsp ground cinnamon
4 tsp raisin, cut in half
2 small red delicious apples, halved, cored and skin pierced several times
1/4 cup chopped unsalted pecan pieces, toasted
2 tsp raw honey
1/2 tsp pur vanilla extract
2 packets stevia (I used raw sugar)
Pinch sea salt
Instructions:
One: Prepare pork: in a small bowl, combine thyme, onion powder, salt & pepper. Heat oil in a large nonstick skillet on med-high. Tilt skillet to coat bottom lightly. Season both sides of pork chops with spice mixture and cook in skillet for 4-5 mins per side or until barely pink in center.
Two: Meanwhile, prepare apples: in a small bowl, whisk together 2 tbsp water and cinnamon and pour into medium nonstick skillet. Sprinkle raisins evenly over top, then place apples, cut sides down, in skillet. bring to a boil over med-high heat, then reduce heat, cover and simmer for 4 mins or until apples are just tender when pierced with a fork.
Three: Remove only apples from skillet and place cut sides up, on a serving platter. Stir pecans, honey, vanilla, stevia (sugar) and salt into skillet and spoon mixture over top of each apple half, dividing evenly. Serve with pork chops.
Nutrition:
Serving Size: 3 oz pork chop, 1/2 apple, 2 tbsp topping
Cals: 320 Total Fat: 13g Sat Fat: 3g Monounsat Fat: 6g Polyunsat Fat: 2g Carbs: 18g
Fiber: 3g Sugars: 11g Protein: 32g Sodium: 206mg Cholesterol: 79mg
Notes:
I used raw sugar (looks brown) and I didn't use raisins. I used pam instead of safflower oil. I also doubled the "rub" mixture for the pork chops...didn't seem like enough.
We made mashed potatoes and steamed green beans with this meal.
Reviews: WOW!!! It was soooo good! You must try it if you like pork. The apples were sweet and the pork chops were a great compliment. YUM!
BF Review: The best clean eating recipe I've made (he helped too!). He loved it!
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Serves: 8 Hands on Time: 20 mins Total Time: 6 hrs +
Ingredients:
1/3 cup whole wheat flour
1/2 tsp sea salt
1/2 tsp ground black pepper
1 Tbsp crumbled dried oregano
1 Tbsp crumbed dried basil
3 lbs lean, boneless bison or beef cut into 1" chunks
3 Tbsp extra-virgin olive oil
1 large sweet onion, peeled and chopped finely
4 cloves garlic, passed through garlic press
2 thick carrots, peeled and chopped
4 stalks celery, chopped
2 sweet potatoes, peeled & cut into 1" chunks
1 cup steamed chestnuts, chopped
1 Tbsp tomato paste
3 cups water or beef or vegetable stock, low-sodium
Instructions:
One:
In a container with a lid, place flour, sea salt, pepper, oregano and basil. Put lid on and shake. Now add the meat to the flour mixture and shake again (lid on!) to coat each piece. Set aside.
Two:
Heat 1-1/2 Tbsp olive oil in a large skillet and set over medium heat. Remove meat cubes from the flour mixture and place in skillet. You may have to brown them in batches. Once meat is nicely browned, remove fromt he skillet. Place the meat in the bowl of the slow cooker. Add all remaining ingredients, mix gently and set to high. Cook covered for 6 hrs. Serve HOT!
Nutrition:
Serving Size: 2 cups
Cals: 358
Total Fat: 10.5g
Sat Fat: 3g
Carbs: 26.5g
Fiber: 3g
Protein: 37g
Sugars: 5.5g
Sodium: 454mg
Cholesterol: 99mg
Notes: I changed a lot! I used beef, I skipped the sweet potatoes and used red potatoes w/ skin on, I skipped chestnuts and celery, forgot the tomato paste :( used scallions (left over from fish) instead of sweet onions and I used water, not stock. Also, I only had 2 lbs of beef, so I added more potatoes and carrots. And I just used 2 cloves of garlic. I also dumped the remaining flour mixture into the crockpot!
Reviews: I loved this! Perfect for coming home after Pump & Zumba and being tired. I wish I would have added the tomato paste and more garlic, but still yummy and will definitely make again!!!!
BF Review: He really like it also! Beef was super tender and had good flavor. He agreed that a little more of the spices/ingredients (tomato paste, garlic) would make it even better!
Ingredients:
1/3 cup whole wheat flour
1/2 tsp sea salt
1/2 tsp ground black pepper
1 Tbsp crumbled dried oregano
1 Tbsp crumbed dried basil
3 lbs lean, boneless bison or beef cut into 1" chunks
3 Tbsp extra-virgin olive oil
1 large sweet onion, peeled and chopped finely
4 cloves garlic, passed through garlic press
2 thick carrots, peeled and chopped
4 stalks celery, chopped
2 sweet potatoes, peeled & cut into 1" chunks
1 cup steamed chestnuts, chopped
1 Tbsp tomato paste
3 cups water or beef or vegetable stock, low-sodium
Instructions:
One:
In a container with a lid, place flour, sea salt, pepper, oregano and basil. Put lid on and shake. Now add the meat to the flour mixture and shake again (lid on!) to coat each piece. Set aside.
Two:
Heat 1-1/2 Tbsp olive oil in a large skillet and set over medium heat. Remove meat cubes from the flour mixture and place in skillet. You may have to brown them in batches. Once meat is nicely browned, remove fromt he skillet. Place the meat in the bowl of the slow cooker. Add all remaining ingredients, mix gently and set to high. Cook covered for 6 hrs. Serve HOT!
Nutrition:
Serving Size: 2 cups
Cals: 358
Total Fat: 10.5g
Sat Fat: 3g
Carbs: 26.5g
Fiber: 3g
Protein: 37g
Sugars: 5.5g
Sodium: 454mg
Cholesterol: 99mg
Notes: I changed a lot! I used beef, I skipped the sweet potatoes and used red potatoes w/ skin on, I skipped chestnuts and celery, forgot the tomato paste :( used scallions (left over from fish) instead of sweet onions and I used water, not stock. Also, I only had 2 lbs of beef, so I added more potatoes and carrots. And I just used 2 cloves of garlic. I also dumped the remaining flour mixture into the crockpot!
Reviews: I loved this! Perfect for coming home after Pump & Zumba and being tired. I wish I would have added the tomato paste and more garlic, but still yummy and will definitely make again!!!!
BF Review: He really like it also! Beef was super tender and had good flavor. He agreed that a little more of the spices/ingredients (tomato paste, garlic) would make it even better!
Meals:
Breakfast - Quick Oats w/ sliced banana, maple syrup, walnuts, tsp vanilla...pretty good!
Lunch - Healthy Choice Ziti & Meat Sauce
Dinner - Crockpot Beef Stew (see recipe!)
Snacks - Lindt's Dark Chocolate ball, breyer's mint choco chip ice cream (YUM!)
Exercise:
Bodypump - 55 mins
Zumba - 55 mins
*Are you drinking enough water? Remember to drink 6-8 eight oz glasses a day! I felt poopy today because I definitely did NOT get enough water! You must stay hydrated especially when sweating through a Zumba class or any exercise!
Breakfast - Quick Oats w/ sliced banana, maple syrup, walnuts, tsp vanilla...pretty good!
Lunch - Healthy Choice Ziti & Meat Sauce
Dinner - Crockpot Beef Stew (see recipe!)
Snacks - Lindt's Dark Chocolate ball, breyer's mint choco chip ice cream (YUM!)
Exercise:
Bodypump - 55 mins
Zumba - 55 mins
*Are you drinking enough water? Remember to drink 6-8 eight oz glasses a day! I felt poopy today because I definitely did NOT get enough water! You must stay hydrated especially when sweating through a Zumba class or any exercise!
Serves - 4 Hands On Time: 20 mins Total Time: 1 hour (or 25-30 mins)
Ingredients:
1 cup brown rice
4 (6 oz) tilapia fillets
2 Tbsp low-sodium tamari soy sauce
1 (8 oz) can no sugar added pineapple chunks, juice reserved
6 scallions, white & green parts, sliced (about 1/2 cup) divided
Pantry Staples:
Olive Oil cooking spray
Ground black pepper & sea salt
Instructions:
One - Preheat oven to 450 degrees. Bring 2 cups water to a boil in a small saucpan over high heat. Add rice, reduce heat to low, cover and simmer 50 mins or until water is absorbed and rice is tender. Remove from heat and steam w/ lid on for 10 mins.
*Or....you can cheat and just use Uncle Ben's Boil in the Bag Brown Rice - only takes about 15 mins!
Two - Meanwhile, place fillets in baking dish coated w/ cooking spray. In a small bowl, combine soy sauce w/ 3 Tbsp pineapple juice, then pour over fillets. Season w/ pepper, to taste. Bake 15-20 mins, or until cooked through.
Three - Coat a skillet w/ cooking spray and heat on med-low. Reserve 2 Tbsp green scallion pieces for garnish. Add remaining scallions to skillet and cook for 2 mins. Add pineapple chunks and cook for 45 seconds. Fold scallion-pineapple mixture into steamed rice, and season w/ salt & pepper to taste.
Four - Mound one cup rice onto each of four plates. Place a tilapia fillet on top of rice. Drizzle pan juices over fillets, garnish w/ reserved scallions. SERVE!
Notes - Cut this recipe in half and used boil in the bag rice because I didn't want to wait 50 mins for regular rice.
Nutrition Facts:
Serving Size - 6 oz tilapia & 1 cup rice
Calories - 250
Total Fat - 3.5g
Sat Fat - 1.5g
Carbs - 47 g
Fiber - 2g
Sugars - 5g
Protein - 37g
Sodium - 460mg
Cholesterol - 84mg
Reviews - I LOVED THIS! I thought it would be odd...soy sauce & pineapple, but it was really yummy and refreshing. Would be even better in the summer time. I wish I would have cooked the fish less, because the soy/pineapple juice was dried up in the baking dish when I took it out and fish was very done, but still good.
If you don't like pineapple you probably won't like this. It's very tropical!
Also, the scallions were not strong and I probably cooked them longer than suggested. I'm not a big onion fan, so I wanted to cook out the taste, haha!
Ingredients:
1 cup brown rice
4 (6 oz) tilapia fillets
2 Tbsp low-sodium tamari soy sauce
1 (8 oz) can no sugar added pineapple chunks, juice reserved
6 scallions, white & green parts, sliced (about 1/2 cup) divided
Pantry Staples:
Olive Oil cooking spray
Ground black pepper & sea salt
Instructions:
One - Preheat oven to 450 degrees. Bring 2 cups water to a boil in a small saucpan over high heat. Add rice, reduce heat to low, cover and simmer 50 mins or until water is absorbed and rice is tender. Remove from heat and steam w/ lid on for 10 mins.
*Or....you can cheat and just use Uncle Ben's Boil in the Bag Brown Rice - only takes about 15 mins!
Two - Meanwhile, place fillets in baking dish coated w/ cooking spray. In a small bowl, combine soy sauce w/ 3 Tbsp pineapple juice, then pour over fillets. Season w/ pepper, to taste. Bake 15-20 mins, or until cooked through.
Three - Coat a skillet w/ cooking spray and heat on med-low. Reserve 2 Tbsp green scallion pieces for garnish. Add remaining scallions to skillet and cook for 2 mins. Add pineapple chunks and cook for 45 seconds. Fold scallion-pineapple mixture into steamed rice, and season w/ salt & pepper to taste.
Four - Mound one cup rice onto each of four plates. Place a tilapia fillet on top of rice. Drizzle pan juices over fillets, garnish w/ reserved scallions. SERVE!
Notes - Cut this recipe in half and used boil in the bag rice because I didn't want to wait 50 mins for regular rice.
Nutrition Facts:
Serving Size - 6 oz tilapia & 1 cup rice
Calories - 250
Total Fat - 3.5g
Sat Fat - 1.5g
Carbs - 47 g
Fiber - 2g
Sugars - 5g
Protein - 37g
Sodium - 460mg
Cholesterol - 84mg
Reviews - I LOVED THIS! I thought it would be odd...soy sauce & pineapple, but it was really yummy and refreshing. Would be even better in the summer time. I wish I would have cooked the fish less, because the soy/pineapple juice was dried up in the baking dish when I took it out and fish was very done, but still good.
If you don't like pineapple you probably won't like this. It's very tropical!
Also, the scallions were not strong and I probably cooked them longer than suggested. I'm not a big onion fan, so I wanted to cook out the taste, haha!
Breakfast - hmmm...don't remember haha
Lunch - chicken noodle soup (healthy choice)
Dinner - Pineapple Tilapia & Rice (see recipe!)
Snacks - popcorn (singles bag)
chobani yogurt
Exercise - Shoveled snow...again! But I did my sidewalks and my neighbor's and 2 parking spaces...took about 45mins and I was sweating up a storm!
Lunch - chicken noodle soup (healthy choice)
Dinner - Pineapple Tilapia & Rice (see recipe!)
Snacks - popcorn (singles bag)
chobani yogurt
Exercise - Shoveled snow...again! But I did my sidewalks and my neighbor's and 2 parking spaces...took about 45mins and I was sweating up a storm!
Meals:
Breakfast - English Muffin, Fiber Bar, coffee
Lunch - left over whole wheat spaghetti
Dinner - Sushi (my favorite!!!)
Snacks - Chobani Yogurt (lots of protein)
Special K Protein Bar
Small bag of popcorn (single serving)
Workouts:
Bodypump - 55 mins
Zumba Toning - 30 mins
Zumba - 55 mins
Soooo exhausted on Tuesdays, but I feel soooo great on Wednesday :)
Breakfast - English Muffin, Fiber Bar, coffee
Lunch - left over whole wheat spaghetti
Dinner - Sushi (my favorite!!!)
Snacks - Chobani Yogurt (lots of protein)
Special K Protein Bar
Small bag of popcorn (single serving)
Workouts:
Bodypump - 55 mins
Zumba Toning - 30 mins
Zumba - 55 mins
Soooo exhausted on Tuesdays, but I feel soooo great on Wednesday :)
A friend of mine sent this article to me! She suggested I post it on here and I couldn't agree more!
Check it out!
Click HERE!
Link:
http://health.yahoo.net/experts/fitnessforreallife/free-gym-classes-can-be-just-as-effective-personal-trainer
Check it out!
Click HERE!
Link:
http://health.yahoo.net/experts/fitnessforreallife/free-gym-classes-can-be-just-as-effective-personal-trainer
Recap of the weekend:
Meals:
Friday night - Steak, asparagus, mashed potatoes - YUM!
Saturday night - Salmon
Sunday - Stuffed Turkey Roll
Monday - whole wheat spaghetti, sauce, cherry tomatoes
Workouts:
Friday - None :(
Saturday - None :(...Slacker!
Sunday - Horizontal Conditioning (check out the Fuel + Fitness link)
Monday - 20 mins yoga
BONUS! I got my newest edition of Clean Eating Magazing in the mail on Monday! YES!
Meals:
Friday night - Steak, asparagus, mashed potatoes - YUM!
Saturday night - Salmon
Sunday - Stuffed Turkey Roll
Monday - whole wheat spaghetti, sauce, cherry tomatoes
Workouts:
Friday - None :(
Saturday - None :(...Slacker!
Sunday - Horizontal Conditioning (check out the Fuel + Fitness link)
Monday - 20 mins yoga
BONUS! I got my newest edition of Clean Eating Magazing in the mail on Monday! YES!
Serves: 6 (or 3 hungry people!) Hands-On Time: 10 mins Cook Time: 20 mins
Ingredients:
12 Corn Tortillas
1-1/4 lbs extra lean ground turkey
1 (15 oz) can low-sodium black beans, rinsed & drained
1 cup, plus 1 Tbsp chunky low-sodium salsa
2 cups chopped romaine lettuce (packed)
Pantry Staples:
Olive Oil cooking spray
Ground Black Pepper & Sea Salt to taste
Instructions:
One: Preheat oven to 350 degrees. Loosely wrap tortillas in foil, making two packets of six tortillas each. Place packets on baking sheet and bake for 10-15 mins, or until hot.
Two: Coat a skillet w/ cooking spray and heat on medium high. Add turkey and cook until lightly browned and cooked through, about six to eight mins, breaking up meat as you cook. Season w/ salt and pepper, to taste. Remove from heat and set aside.
Three: Unwrap foil packets and place two tortillas on each of six plates. For each plate, distribute half-cup turkey, quarter-cup beans, three Tbsps salsa and one-third cup lettuce evenly between both tortillas. Serve!
Notes: BF made the meat and added some dried red pepper flakes and other seasonings. We also heated the black beans so they were hot.
Reviews: I really liked this. I'm not crazy about corn tortillas, but the good flavor of the turkey, salsa, and black beans took over. I was also full for the rest of the night and didn't snack at all!
BF Reviews: Tasted healthy, but in a good way. He thought it could use more spices...but this was a "5 Ingredient" recipe so I'm sure they left out the extras! He would eat it again...Yippie!
Friend Review: He liked it. Also said it tasted "healthy", but he and the BF went back for more so that's a good thing!
All in all a good recipe and I will make it again! Enjoy :)
Online Recipe Link:
Turkey Black Bean Tacos
Ingredients:
12 Corn Tortillas
1-1/4 lbs extra lean ground turkey
1 (15 oz) can low-sodium black beans, rinsed & drained
1 cup, plus 1 Tbsp chunky low-sodium salsa
2 cups chopped romaine lettuce (packed)
Pantry Staples:
Olive Oil cooking spray
Ground Black Pepper & Sea Salt to taste
Instructions:
One: Preheat oven to 350 degrees. Loosely wrap tortillas in foil, making two packets of six tortillas each. Place packets on baking sheet and bake for 10-15 mins, or until hot.
Two: Coat a skillet w/ cooking spray and heat on medium high. Add turkey and cook until lightly browned and cooked through, about six to eight mins, breaking up meat as you cook. Season w/ salt and pepper, to taste. Remove from heat and set aside.
Three: Unwrap foil packets and place two tortillas on each of six plates. For each plate, distribute half-cup turkey, quarter-cup beans, three Tbsps salsa and one-third cup lettuce evenly between both tortillas. Serve!
Notes: BF made the meat and added some dried red pepper flakes and other seasonings. We also heated the black beans so they were hot.
Reviews: I really liked this. I'm not crazy about corn tortillas, but the good flavor of the turkey, salsa, and black beans took over. I was also full for the rest of the night and didn't snack at all!
BF Reviews: Tasted healthy, but in a good way. He thought it could use more spices...but this was a "5 Ingredient" recipe so I'm sure they left out the extras! He would eat it again...Yippie!
Friend Review: He liked it. Also said it tasted "healthy", but he and the BF went back for more so that's a good thing!
All in all a good recipe and I will make it again! Enjoy :)
Online Recipe Link:
Turkey Black Bean Tacos
posting for 1/19/2011:
I did NOT workout on Wednesday at all...I needed to give my body a rest from Tuesday's killer workouts.
Food-
Breakfast: OJ, coffee, oatmeal, banana
Lunch: Healthy Choice rotini & sauce
Snacks: honey wheat pretzel twists, pita chips, apple, chips + organic salsa, 2 mini dark chocolate bars!
Dinner: Turkey Tacos (see recipe)
I did NOT workout on Wednesday at all...I needed to give my body a rest from Tuesday's killer workouts.
Food-
Breakfast: OJ, coffee, oatmeal, banana
Lunch: Healthy Choice rotini & sauce
Snacks: honey wheat pretzel twists, pita chips, apple, chips + organic salsa, 2 mini dark chocolate bars!
Dinner: Turkey Tacos (see recipe)