Buttery Dill Salmon

This is seriously the best salmon recipe I have ever tried. I am not one for strong flavors on my salmon and I really want it to be moist and juicy. There is nothing worse than dry, chewy salmon. Ugh!

This recipe comes out perfectly every time. It is really moist with a light, yummy flavor. (My kids also LOVE it and they usually are not big on salmon.)

Ingredients:
Salmon
salt
garlic powder
dill weed
butter

Directions:
Preheat oven to 425F
Line baking sheet with foil.
Sprinkle spices on top of salmon. (As much as you want. If you like it really garlicky - go for it!)
Top with a pat of butter, about 1 TBS

Bake 15 minutes at 425F

Enjoy!

Tuna Stuffed Avocados

I have recently decided to cut grains, processed food, and extra sugars from my diet for awhile. It's a little tricky coming up with new things to eat for lunch because I could seriously eat a sandwich every day.  I have a yummy tuna/avocado pita sandwich recipe that I used to eat a lot, so I decided to just TRY it without the pita. I didn't even miss it!

The avocado keeps the tuna really moist and the tomato adds a little extra flavor and juiciness. Yummy! You could probably add some celery, onions, or bell peppers if you wanted to add some crunch to it. Extra seasonings would be good as well. (I'm kind of boring when it comes to food though, unless it's SPICY - I LOVE spicy!)

The best part about this recipe is that it takes like 2 minutes to throw together. And it's soooo good for you!

Ingredients:
(makes 2 servings)
1 can albacore tuna in water
1 avocado, sliced in half
cherry tomatoes, diced
sea salt, to taste
pepper, to taste

Scoop out a little of the avocado, leaving some around the edge & in the bottom of the skins. Mix the avocado, tuna, and tomatoes together in separate bowl. Add seasonings if you want. Spoon the mixture back into the avocado skins & enjoy!

(I confess, the next day I just ate everything out of the bowl - I was too hungry to be fancy!) haha

Healthy Southwest Chicken Bowl

Have I ever shared my all-time favorite go-to lunch? It's A-MAZING! I seriously eat this almost every day. Never get sick of it! Yummm! 

grin emoticon I seriously eat this almost every day. Never get sick of it. Mmmmm!

Ingredients:

1 red container of chopped, cooked chicken (about 2 oz)
1 yellow container of black beans (1/2 cup)
1 individual packet of guacamole (Blue container or 1/3 cup homemade)

I usually buy rotisserie chicken, cut it all up, and store it in individual containers. (You can also cook some up ahead of time, or use leftovers from another meal.) I buy individual packets of guacamole too. I found the Tableside Chunky Guacamole at Costco. It's really yummy & spicy! 

Then all you have to do is heat the chicken in a pan with some black beans, toss in the guac, and BAM! Delicious, healthy, and fast! :D 

FIXATE

I can't believe I haven't posted on here for so long! I have been keeping my head down and working hard, but I just haven't had anything great to post about. Until now!!

I'm so excited for this new 21 Day Fix cookbook! Have you heard about it?

Every recipe I have seen from this cookbook so far looks really yummy!! Plus, you don't have to try to figure out how all the containers will fit in with your dinner because this book was designed for that! ;)

There are 101 21 Day Fix-approved recipes for meals, snacks and desserts. Here is a sneak peek at 5 of those recipes in PDF - all ready to print out. Check in out HERE. 

Don't these look yummy??

This cookbook is available with or without the containers, so if you already have a set, you can just order the book alone. Here is the link to order: FIXATE - 21 Day Fix Cookbook

I seriously think I might have to do another round of the 21 Day Fix after I get this cookbook! So excited!

As always, I am here to help you with any questions or concerns you may have regarding this or any other Beachbody program. I love everything related to fitness & I always have a group going on Facebook. Just message me!

https://www.facebook.com/BodyRemodel
coachbethclark@outlook.com

Protein-Packed Jell-O Fluff

Oh my goodness - I have a yummy new recipe to share with you today!! :)

I have been keeping track of my macros lately and it seems like I am ALWAYS short on protein. (You can only eat so many chicken breasts and protein shakes, right?) So a friend of mine told me about this yummy protein Jell-O. It's basically like a Jell-O salad but made with greek yogurt instead of whip cream. Delish!

Ingredients:

1 cup set sugar-free Jell-O, any flavor (I used strawberry)

1 container (6-8 oz) plain greek yogurt (I guess you could use flavored, but I'm going for no extra sugars here)

Directions:

Make Jell-O ahead of time according to directions on box. When set, measure out 1 cup and add it to a blender along with one package of plain greek yogurt. Blend until smooth. Refrigerate or freeze until thickened. Maybe 15-30 minutes? 

Calories: 110  Protein: 17g  Carb: 7  Fat: 0

This makes one serving, but I warn you - it is a TON!! Next time I might split it up between 2 snacks. haha

For my fix lovers - I'm not sure sugar-free Jell-O is approved, but I think it's close enough to count as 1 RED serving. ;) 

You seriously can't beat that for a low-carb, high-protein dessert or an evening snack, right?

Yummy Chili Recipe

I posted this chili recipe last night on my food blog & I was thinking - "This is totally healthy - I should share it on my fitness blog too." :)

I seriously can't get enough of this chili! I could eat it every day. It makes a TON which is good, because then you have plenty of leftover meals for the week. I had it two nights already, and there is so much left I think I will freeze some & have the rest this weekend! Mmmmm!

The BEST Chili EVER!

Healthy Mexican Bowl with Cauliflower Rice

I have been working a little harder on my nutrition this month, and have been trying out some new recipes. Maybe you don't know this, but I am a HUGE Mexican Food lover!! I love the flavors, I love the spiciness, I could seriously eat it for every meal and never get sick of it.

So here is a recipe that is not new at all, in fact it's one of those old staples, BUT instead of regular rice it has CAULIFLOWER RICE in it. So it's pretty low carb. And if you take out the black beans, it would even be paleo friendly. ;)

 Fix approved: 1 red, 1/2 yellow, 1 blue, 1 green, 2 tsp

Ingredients:

4 oz chicken breast, cooked & shredded

1/4 cup black beans

1/2 avocado, chopped

1/2 cup cauliflower rice (see below)

tomatoes

lime juice

salsa (optional)

Combine all ingredients, add squeeze of lime juice. Enjoy!

Ingredients:

small head of cauliflower, coarsely chopped

1/2 onion, finely chopped

2 TBS butter or coconut oil

salt, pepper, garlic powder, seasoning salt, and/or vegetable supreme (This is a personal choice, the seasoning is really up to you.)

Put coarsely chopped cauliflower in a food processor, and pulse until about the size of rice.

Saute onions in butter or coconut oil in a skillet over medium heat until translucent.

Add the riced cauliflower and stir until mixed well.

Add seasonings of your choice. (I used pepper, garlic powder, season salt, a little vegetable supreme and some chili powder.)

Cover skillet and let the rice cook about 5 minutes until softened. (Then I let mine cook a little longer so it was more "browned" - a little like fried rice.)

*Note: I will be honest -YES, this DOES taste like cooked cauliflower! However, when you add it with all the other ingredients in the Mexican Bowl, you seriously CANNOT taste it. I was really nervous to try this, because I had tasted the "rice" and it was a little different than what I was used to - not gonna lie. ;) But it ended up being really good, plus - bonus veggies!! haha

Avocado & Tuna Salad

I thought that I had already put this recipe on here, but I could only find the picture, so apparently I am a slacker.  This is my new favorite way to eat tuna!!  As I was eating it again for lunch today, I realized how much more incredibly delicious this is than regular old mayo.  You still get the creamy texture that you do with mayo, but it's soooo much healthier!!  It's also 21 Day Fix approved, if you are doing that.  :)

Ingredients:
(2 servings)

1 can tuna (I like chunk white albacore)
1 avocado
6 cherry tomatoes
romaine lettuce

Lightly chop up the avocado and mix it in with the tuna until blended.

Chop and add tomatoes.  I also sprinkled a little dash of Himalayan Pink Salt. 

Divide mixture in half.  Layer it into a pita, Ezekiel bread, or just eat it plain on a bed of lettuce.



Try this and tell me how you like it!  ;)

Egg White Breakfast Burritos

These burritos are loaded with egg whites, red onion, and bell peppers to create a delicious, high-protien breakfast.  If you are on the 21 Day Fix,  1 red, 1 green, 1 yellow, 2 tsp,

 

Ingredients:
1 Tbsp. olive oil
1 Tbsp. chopped red bell pepper
1 Tbsp. chopped yellow bell pepper
1 Tbsp. chopped green bell pepper
1 Tbsp. chopped red onion
3 large egg whites (1/3 cup)
1 (8-inch) whole wheat flour tortilla, warm
1 slice low-sodium turkey bacon, cooked, chopped
Ground black pepper (to taste; optional)
2 Tbsp. fresh tomato salsa

Preparation:
1. Heat oil in medium nonstick skillet over medium-high heat.
2. Add bell peppers and onion; cook, stirring frequently, for 3 to 4 minutes or until soft.
3. Add eggs; cook, over medium heat, stirring frequently, for 2 to 3 minutes, or until eggs are set.
4. Top tortilla with egg mixture, turkey bacon, and pepper (if desired).
5. Roll tortilla burrito-style.
6. Serve with salsa.

Note:  You can put in more peppers & onions if you want.  I just chopped about 1/4 of each - made sure they fit in my green container and then chopped them a little smaller.

 

Fuel Your Body Friday - Slow Cooker Buffalo Chicken Chili

 

This is a great recipe for fall!  It's football season again and the weather is getting a little cooler, so what better way to spice it up than with a little chili??  I made this and put it on my food blog about a year and a half ago, and when I was going through all my recipes to find the "clean" ones, I realized this would be a perfect one to add to my list. 

 

So go and whip up a batch for your meals next week - I promise you won't regret it! 

 

Slow Cooker Buffalo Chicken Chili

Fuel Your Body Friday - Stuffed Avocados

 

I saw this recipe on Muscle & Fitness Hers, and it looks soooo good!  I love avocados!  I think I would leave out the orange slices, though - I have a thing about fruit and veggies together - ugh!  I can't do the strawberries in a salad either.  I know - I'm weird like that. :)

 

Ingredients:

1 medium avocado

3 oz can tuna, drained

1/4 cup each - green pepper, red onion and cucumber, diced

1/3 cup nonfat greek yogurt, plain

1 tsp dijon mustard

1 tsp lemon juice

1/4 tsp sea salt

1 pkt Truvia sweetener

1/4 cup fresh orange sections, diced

 

Directions:

Slice avocado in half lengthwise, remove pit.  Scoop out the center, leaving 1/4 inch of avocado all around.  Put scooped out avocado into a bowl, add all ingredients except orange sections.  Mix all ingredients until well blended.  Carefully stir in oranges.  Scoop half the mix into each avocado.

 

Put in refrigerator for 10 minutes to chill slightly. 

 

Easy to grab and go!  Yummy!

 

 

(This has a lot of calories - about 470, so I would maybe only eat 1/2 at a time.)

Fuel Your Body Friday - Veggie Chicken Pitas

 

These Veggie Chicken Pitas were sooo good!  My picky-eater even asked for seconds. :)  It is an easy dish to throw together at the last minute & great for eating clean.  I could have easily eaten this plain, or even with a little brown rice.  YUM!

Ingredients:
1/2 - 1 red onion, sliced
1 cup fresh broccoli, chopped
1 cup julienned carrots
1/2 tsp minced garlic
2 TBS olive oil
1 cup cooked chicken, shredded
1 jar roasted red pepper, drained & chopped (I left this out & it was still delicious)
1/2 tsp oregano
1/2 tsp cayenne pepper
1/4 - 1/2 cup chicken broth
2/3 cup shredded cheese (I used a mexican blend)

Directions:
Cook chicken ahead of time & shred.  Chop all ingredients. 

Saute onions, carrots, broccoli, and garlic in oil for a few minutes until tender.

Stir in cooked chicken, peppers, broth and spices.  Bring to a boil, then reduce heat & simmer uncovered for about 5 minutes or until heated through.

Once heated, mix in cheese and stir until evenly coated.  Spoon into pitas - enjoy!

*Note:  Next time I would double this recipe.  It barely fed my husband, myself and our 3 (pretty big) boys.

Fuel Your Body Friday - Dijon Vinaigrette

This is a really light, yummy dressing that takes about 2 seconds to mix up.  Oh and it's pretty healthy, too. 

Ingredients:
1 TBS Balsamic Vinegar
1/2 tsp Olive Oil
1 TBS Dijon Mustard
1 TBS fat-free mayo
2 TBS water

Mix all together until smooth.  Drizzle over salad.  Enjoy!

Fuel Your Body Friday - Shakeology Bars

If you are looking for a delicious treat with lots of fiber and healthy fats, then these bars are for you!!  I love to keep them in the freezer so they are nice and cold. I just have a little square when I want a treat and absolutely no guilt!

Ingredients:
(I only made 1/2 the recipe to see if I liked it first)
2 cups rolled oats
3 scoops chocolate Shakeology
1 TBS ground flaxseeds
1/2 cup natural peanut butter
1/2 cup hot water

Directions:
Knead all ingredients together in a large bowl. Line a small pan with plastic wrap. 
Spread dough into pan, and press flat and evenly.
Drizzle a little melted peanut butter over the top, optional.
Freeze for 30 minutes, then cut into bars. 
Store in the refrigerator.

Fuel Your Body Friday - Pink Lemonade Shakeology

Just in time for summer - a yummy pink lemonade that is loaded with superfoods!

Okay, so I have to warn you - this drink was SOUR!!  I had to put about 4 packets of Stevia in it just to be able to drink it!  So, I adjusted the recipe a little, and hopefully it won't be as sour. :)

Ingredients:
2 cups water mixed with 1 Crystal Light lemonade pkt
1/2 cup raspberries
1 scoop Tropical Strawberry Shakeology
ice
Stevia, optional

Mix all together in blender and enjoy!! :)

Fuel Your Body Friday - Quinoa & Black Bean Stuffed Peppers

Here is a healthy and delicious Mexican enchilada recipe that uses peppers instead of tortillas. It is low-carb and vegetarian. (Which is probably why my youngest son devoured it - no meat!)

The only bad thing I have to say about this recipe was that it was not quite spicy enough for me. Next time I think I will add a hotter enchilada sauce and add it to the insides of the peppers as well as in the baking dish. Or maybe adding some salsa on top would help, too. :)

Quinoa & Black Bean Stuffed Peppers

Ingredients:
4 bell peppers (I only had 3), sliced in half with seeds removed
1 c quinoa
1/2 medium onion, diced
1 can black beans, drained and rinsed
1 roma tomato, seeded and diced (we left this out)
1 (4 oz) can diced green chilies (whole can with juices)
1/4 cup cilantro, minced
1/4 tsp salt
1/4 tsp pepper
1 can red enchilada sauce
grated cheese, optional

Directions:
Add quinoa and onion to a large saucepan with 2 cups water and pinch of salt.  Bring to boil over medium-high heat.  Boil 5 minutes, cover, turn off heat and let steam 15 minutes.  Fluff with a fork.

While quinoa is cooking, microwave pepper halves 2-3 minutes to soften slightly.  If you want them crisper, leave this step out.  (We didn't microwave them first.)

Pour quinoa mixture into a mixing bowl.  Stir in black beans, tomato, green chilies, cilantro, salt and pepper. 

Pour enchilada sauce into a 9x13" baking dish.  Divide filling among peppers.  Place peppers into baking dish.  (I would pour more enchilada sauce into each pepper at this point, if you want.)  Sprinkle with cheese.

Cover the dish with foil and bake 375 F for 25-30 minutes.  Remove foil and cook about 5 minutes longer.  Serve peppers drizzled with enchilada sauce.

Enjoy!

Fuel Your Body Friday - Peanut Butter Popcorn

I am going to start a new series called Fuel Your Body Friday where I post a new clean recipe every week!  I hope this will help me to post recipes more often and to get out of my comfort zone by trying new foods. :)

So for the first recipe, I have Peanut Butter Popcorn!  Yes, it's clean!  This is a great recipe for the weekend, because it seems my family is always watching movies and the smell of microwave popcorn absolutely KILLS me!  So I get to have MY popcorn with yummy, melty peanut butter and I don't feel bad at all. :)

Ingredients:
4 cups air popped popcorn (already popped)
1 TBS natural peanut butter

Directions:
Heat peanut butter in the microwave until it is slightly runny, but be careful not to burn it. 

Pour over popcorn and stir. 


That's it!!  Yum!  What's not to love??


Calories: 100, protein 5g, carbs 17, fat 4g, fiber 5g

90-Day Challenge Nutrition

Along with the Body Beast program I am doing for the Challenge, I need to eat clean and drink a Shakeology every day.

What is 'clean' eating?  Eating clean is the practice of eating whole, natural foods such as fruits, vegetables, lean proteins, complex carbohydrates, and healthy fats.  It also means staying away from junk food, processed foods, sugars, simple carbs, and unhealthy fats. 

Here are a couple of books that I use all.the.time to help me stay on track.  If you're new to clean eating, they will help you learn the concept.  If not, they are still excellent sources for information and delicious recipes!

Eating for Life by Bill Phillips is probably my favorite source for clean-eating recipes!  Every single one I have tried, I loved.  They have basic ingredients - not really weird stuff.  (I am kind of a picky eater.)  There are great shake recipes, too.  (I just sub out the Myoplex for Shakeology!)

Tosca Reno's The Eat-Clean Diet is an excellent plan to follow, especially if you want to lose those last stubborn pounds.

 

I am eating 5-6 small meals a day, and each meal contains a protein, and a complex carb.  For my last 2-3 meals, I try to eat vegetables instead of complex carbs. 

 

I pretty much eat the same thing (or close to it) every day, except for dinner, where I need to be a bit more creative for my family.  Here is an example of a typical day:

 

Wake Up:  I drink 2 cups of water with lemon first thing.  (It's better to drink it warm, but I can't stand it, so I just drink it room-temp)

 

Breakfast:  1/2 cup cooked oatmeal with a little cinnamon, and a protein shake, (multi-vitamin, vitamin C and Biotin)

                      Protein Shake Recipe:
                       1 cup water
                       1 scoop vanilla protein powder
                       1/2 banana (chopped, frozen)
                       2-3 frozen strawberries, whole
                       1 TBS ground flaxseed
                       3-4 ice cubes (wedge kind)

                       Blend all together - soooo yummy!

Morning Snack:  1/2 apple, 1/2 cup cottage cheese

Lunch:  sliced turkey breast on 2 slices Sara Lee 45 cal wheat bread, with mustard and lettuce, raw veggies and baby dills on the side. (Omega 3 supplement)

Afternoon Snack:  Shakeology with 1 TBS peanut butter

Dinner:  2 cups green leaf lettuce with lots of veggies, 4 oz grilled chicken breast, 1 hard-boiled egg, 2 TBS Oil and Vinegar dressing

Workout:  Body Beast   (I take BCAAs after my workout, and glutamine before bed)

Evening Snack:  either a chocolate (casein) protein shake or Chobani yogurt with 2 TBS sugar-free Jell-O pudding mix, cheesecake flavor - YUM!!

I thought this was funny.

I enter everything I eat into the myfitnesspal app on my phone, and usually it's about 1200-1400 cals, and close to 40/30/30 pcf ratio.  I think in my last month of Body Beast, I will cut my carbs down and do more of a 50/30/20 pcf ratio.  I'm not sure I'm eating enough calories, though, so I will have to see how I am doing by the end of this first month.

There's my plan, in a nutshell.  I am feeling really good, though.  The first week was a little rough with wanting to snack on things I shouldn't, even though I wasn't hungry.  But week 2 I had absolutely no cravings!  It was crazy!  I am loving Shakeology so much!  I have more energy, I feel lighter inside (if that makes sense) and I don't feel deprived at all.  Woo Hoo! :)