Recipes

 

Healthy eating should be enhancing our food, not about limiting it. I love food and all the different flavors, styles, and methods that different cultures bring to the table. Food should inspire happiness, create energy, and deliver comfort which is why I spend many hours in the kitchen putting together the BEST recipes that your tastebuds and waistline will love.

LEFTOVER CHICKEN SALAD

Dinner one day, Lunch the next.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Ingredients

2 cups cooked chicken, chopped

2 Tbsp. real mayo

1/4 cup 0% greek yogurt

2 Tbsp fresh taragon, chopped fine

Salt & Pepper


Directions

Throw all the ingredients into a medium mixing bowl. Stir until well combined.

Cover and place in fridge for at least 1 hour.

 

Way to Serve

I love to add all sorts of fresh veggies to my sandwiches. Try sprouts, tomatoes, lettuce, shredded carrots, cucumbers, bell peppers, etc.

 

BEST TIP OF ALL: use fresh baked bread OR hollow out a vienna roll to save on carbs & calories AND to make room for more chicken salad & veggie! YUM.

 

QUINOA WITH CARAMELIZED ONIONS & MUSHROOMS
 
 
 
 
 
 
 
 
 

 

 

Ingredients

1 cup quinoa, dry (will make enough for 4 people)

1 ½ cups low-sodium chicken broth

1 Tbsp olive oil

2 large onions, thinly sliced

2 cup water

1 Tbsp. sugar

1 (8oz.) package mushrooms (cremini, baby bella or white button)

Pepper to taste

 

Directions

Add the broth to a medium saucepan and bring to a boil over high heat. Stir in the quinoa, reduce heat to low, cover pan, and simmer for 15 min.

 

Remove the pan from the heat, fluff the quinoa with a fork, set aside.

 

Heat oil in large skillet. Add the onions and sauté for 15 minutes, stirring occasionally. Add 1 cup of the water and continue cooking until the water has completely evaporated. Add the remaining 1 cup of water and again cook until completely evaporated. Stir in the sugar and sauté until the onions are nicely browned.

 

Add the mushrooms and sauté for 5 minutes. Season with the salt and pepper.

 

Add the quinoa to the onion-mushroom mixture and stir to combine.

 

Optional: Garnish with parsley.

It's Back to School Time!

CROCKPOT CHICKEN TACOS

 

 

 

 

 

 

 

 

 

 

 

 

 

Ingredients

2 small corn tortillas (per person)

4 large boneless, skinless chicken breasts

1 medium jar salsa

Toppings/garnish of choice

 

Directions

Place chicken in the base of the crock pot. Pour salsa over the top.

 

Cook on LOW for 8 hours or HIGH for 4 hours.

 

Once cooked, shred chicken using two forks. Serve inside warm corn tortillas and top with anything you'd like!

 

Ways to Serve
My Favorite toppings: Avocado, cheese, diced tomatoes, cucumbers, spring onion, bell pepper, black olives, cilantro.

 TAKE YOUR HEALTH

 TO THE NEXT LEVEL

Call Now (540) 454-0109

TIPS & TRICKS

 

  • Cook with cooking spray and avoid butter and oil as much as possible.

 

  • Add as many fresh or dried herbs as desired to anything! They add heaps of flavor and vitamins without any calories!

 

  • DON'T add salt without trying the food first. Too much salt will make you swell and bloat. Extra fluid around the tummy? No thanks!

 

  • Can you make it through an entire meal where you chew each bite 20 times? Slowing down allows your body to recognize when it's full. It helps to aid in digestion which makes for a happier body.

 

  • Don't go overboard with nuts. They're extremely healthy and help to keep your weight in check, but too much will make you pack on the pounds quick!

BRAIN BOOSTER BREAKFAST
 
 
 
 
 
 
 
 

 

 

 

 

Ingredients

½ cup quinoa (cooked)

½ cup vanilla coconut milk

1/3 Tbsp. chia seeds

½ banana, sliced

Extras of choice.

 

Directions

Mix together quinoa, coconut milk, and chia. Top with sliced bananas, and extras: i like blueberries, honey & pomagranate seeds!

SALAD...
BUT OOOH THE DRESSING!

 

 

 

 

 

 

 

 

 

 

 

 

 

Ingredients

Favorite mixed greens salad

 

DRESSING:

1/4 cup extra virgin olive oil

2 Tbsp. red wine vinegar

2 Tbsp. fresh lemon juice

2 Tbsp. maple syrup

2 Tbsp. Fresh herbs, chopped fine (i like basil & oregano)

Salt & Pepper

 

Directions

Put all the dressing indredients into a shaker. Shake until well combined.

Set aside for 20 minutes to allow ingredients to marry together.

Good for up to 2 weeks!

ZUPPA TUSCANA
(Olive Garden Inspired)

 

 

 

 

 

 

 

 

 

 

 

Ingredients

1/2 lb spicy italian sausage, chopped

1/2 lb lean ground pork

2 large russet baking potatoes, sliced

1 large onion, cjopped

2 garlic cloves, minced

3 cups fresh kale

16 oz. chicken broth/stock

16. oz. water

3/4 cup half-&-half

 

Directions

Chop or slice uncooked sausage into small pieces. Brown sausage & ground pork in your soup pot.

 

Add chicken broth and water to pot and stir.

 

Place onions, potatoes, and garlic in the pot. Cook on medium heat until potatoes are done.

 

Salt and pepper to taste. Simmer for another 10 minutes.

 

Turn to low heat. Add kale and cream. Heat through and serve.

 TAKE YOUR HEALTH

 TO THE NEXT LEVEL

Call Now (540) 454-0109

RELAX HEALTH & FITNESS LLC 2013