Saturday, January 31, 2015

High Protein Snack: Greek Yogurt with Berries and Nuts

Greek Yogurt with Strawberries, Walnuts and Almonds

Greek Yogurt with Blackberries, Walnuts and Raw Honey

Greek yogurt is amazing stuff! It is LOADED with protein! There are so many ways to dress up Greek Yogurt. My favorite is with fruit and nuts. Add strawberries, raspberries, blackberries, or blueberries to your Greek yogurt. Top with walnuts, almonds, pecans or whatever type of nut you like. If you  need a little extra sweet on your yours, you can drizzle with some raw honey. So yummy! You have a quick and easy snack that is delicious and packed with protein. 

Sriracha Shrimp Tacos

Sriracha Shrimp Tacos

My husband LOVES Sriracha sauce. Since I want him to learn to love healthy food as well, I try to find ways to add it into recipes as often as I can so I know he will love it. I am growing pretty fond of it, too! These tacos are a little spicy and so delicious! 

Sriracha Shrimp Tacos:

2 tsp butter (REAL butter, no margarine!)
2 tsp olive oil
1 tbsp sriracha sauce
1 tbsp raw honey
1 pound shrimp, deveined and tails removed
4 whole wheat or whole grain tortillas
1 Avocado
4 tbsp feta cheese
Fresh lime juice
Halved grape tomatoes
Chili Powder
Cayenne Powder (optional-add for an extra kick!)

Melt butter, olive oil, sriracha, and honey in a saucepan over medium high heat. Add shrimp and cook until pink, stirring frequently. Heat tortillas in the oven in foil. Add lettuce then cooked shrimp to warm tortilla. Top with 1/4 avocado, cilantro, 1 tbsp feta cheese, a squeeze of fresh lime juice, and some halved grape tomatoes. Sprinkle with chili powder and cayenne powder if desired. Enjoy! 
(Makes 4 tacos) 

Friday, January 30, 2015

Cranberry Feta Steak Salad

Steak Salad

For those of us who gotta have our beef! (We raise cattle, so this is non-negotiable at our house!)

Cranberry Feta Steak Salad:

Sliced steak, grilled or broiled and seasoned as desired
Gala Apple Slices (or whatever kind of apple you like)
Feta Cheese
Dried Cranberries
Extra Virgin Olive Oil
Red Wine Vinegar
Cracked Black Pepper

This is seriously so amazing. If you are person who doesn't like to mix your meat with fruit (I used to be!) just give it a try. You will love it! 

Cucumber Avocado Salad

Cucumber Avodado Salad
Quick, healthy and yummy lunch!

Avocado Salad:

Sliced Grape Tomatoes
Cottage Cheese
Cracked Black Pepper


Peanut Butter Banana Chai Seed Toast

Peanut Butter Banana Chai Seed Toast
Here is an idea for a healthy, filling and protein packed breakfast! (Or great for a pre or post-workout snack!

Peanut Butter Banana Chai Seed Toast:

Spread 1 slice of multi-grain toast (I like Ezekiel sprouted 7 grain bread) with 1 tbsp natural peanut butter. Top with 1/2 banana, sliced and sprinkle with chai seeds. Yummy! 

Calories PB Banana Chai Seed Toast via Fit Tracker

*Tip on Peanut Butter - It is VERY important to measure your peanut butter. While peanut butter is very good for you, it is LOADED with calories. Just 1 tbsp of peanut butter has about 100 calories!! Also, not all peanut butters are created equally. A normal jar of jif is packed with sugar and hydrogenated oils. Read the label when choosing peanut butter. I use Smuckers Natural Creamy Peanut Butter. It contains ONE ingredient: Peanuts. If you don't like the texture of this, you can find natural peanut butters that contain only peanuts, coconut or palm oil and sea salt. This is definitely a healthier pick as well. However, there are some brands of peanut butter that say 'natural' that still contain sugars and extra oil. Be sure to read the labels, I cannot stress this enough

Why you should drink LEMON WATER

Why you should drink LEMON WATER

#1. Your Immune System. It is full of Vitamin C that gives your immune system a boost!

#2. Potassium! Lemon water is full of potassium, which is good for you muscles as well as heart health and brain and nerve function!

#3. Cleanse. Helps flush your system of toxins by enhancing enzyme function and stimulating your liver!

#4. Your mouth. Helps with toothaches, gingivitis and and freshen your breath!

#5. Your Tummy. Aids digestion and helps with heartburn, bloating and burping!

#6. Weight Loss! Lemons contain pectin fiber, which helps combat cravings. 

#7. Reducing inflammation. If used regularly, lemon reduced the level of acidity in your body and removes uric acid in your joints, which is a main cause of inflammation!

#8. Your skin. Lemons are full of antioxidants, which help decrease blemishes and wrinkles!

#9. Helps fight infections. Warm lemon water is not only soothing for a sore throat, but also helps fight viral infections. (Not to mention the immune system boost mentioned above!)

#10. Energy and mood enhancement! Lemon gives you an energy boost and helps reduce anxiety and depression! 

*Tip- while I like my lemon water iced, the health benefits are increased when drinking it with WARM water. (Try adding it to hot tea!)

Thursday, January 29, 2015

Spaghetti Squash "Alfredo"

1 spaghetti squash
Cooking Spray
Sea salt & Pepper
12 ounces skinless chicken breasts, cubed
1 tsp butter (REAL butter - no margarine!)
1 tsp extra virgin olive oil
1/4 yellow onion, chopped (this is optional and is just a personal thing- I love onions. Use whatever type of onion you like or none at all.)
1 or 2 cloves garlic, minced
Italian seasoning
1 cup plain Greek yogurt
1/2 cup shredded parmesan cheese

Preheat oven to 350. Cut squash in half lengthwise and scoop out seeds. Place cut side up on a baking sheet. Spray with olive oil and season with salt and pepper. Roast for about an hour. 
Preheat saucepan to medium. Season chicken as desired. Add to saucepan and cook until chicken is done. Add butter, olive oil, onion, garlic, rosemary and italian seasoning. Cook, stirring frequently, until onion is translucent. Add greek yogurt and parmesan. Stir until melted. 
Scoop out spaghetti squash into a large bowl. Add chicken mixture and toss until coated. Serve. 

(Makes 4 servings, about 270 calories each)


Fitness Food & Fire