Healthy Recipes


If you like the recipes you see please email me at OwnMyTone@gmail.com to learn more about how you can join my ONLINE Health and Fitness Accountablity Groups, where we share recipes like these and a ton more!!




Another staple in my online nutrition and fitness group!!
Carrot Cake Muffins 
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Serves 4 Large Muffins (In the image I had doubled recipe) 
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❤️ 2eggs 
💛 1/4 cup dried oats 
💚 1 cup raw carrots 
💜 1/2 banana (optional to make moist)
Blend and pour batter in muffin tin cook at 350 for 20-25 minutes or until done. 
I doubled the recipe and was able to make 12 small muffins

Apple ðŸŽBlondie
.
Ingredients
½ cup coconut flour
2 scoops Vanilla Vegan Shakeology
1 tsp. pumpkin pie spice
¼ cup all-natural almond butter
⅓ cup pure maple syrup (or honey)
½ cup unsweetened applesauce
1 Tbsp. unsweetened almond milk (optional)
½ cup coarsely chopped raw walnuts
½ cup golden raisins (or dried cranberries)
.
Instructions
Combine coconut flour, Shakeology, and pumpkin pie spice in a medium bowl; mix well. Set aside.
Combine almond butter and maple syrup in a microwave-safe bowl. Heat on high for 30 to 45 seconds, or until almond butter is melted; mix well.
Add almond butter mixture to coconut flour mixture; mix well with clean hands or a rubber spatula.
Add applesauce, almond milk, walnuts, and raisins; mix well.
Roll into 16 balls, about 1¼-inch in diameter each. 
Portions: 2 balls is ðŸ’œðŸ’›ðŸ’™tsp



Buffalo chicken quinoa salad

Ingredients: 
1 cup quinoa
(Tip- I use frozen simple truth organic! 4 minutes in microwave)
2 cups water
3/4 pound boneless skinless chicken breast, cut into bite size pieces
1 cup broccoli florets
3/4 cup shredded carrots
3/4 cup shredded cabbage
1/2 cup blue cheese crumbles, plus more for garnish
4 green onions chopped, save half for garnish

Dressing:
1/3 cup olive oil
1/2 cup hot sauce
1 teaspoon seasoned salt

Instructions
In a fine-mesh strainer, rinse quinoa well and drain. In a medium pot, combine quinoa and water. Bring to a boil, then cover and turn heat to low. Cook until all the water is absorbed, about 20 minutes. Remove from the heat, fluff the quinoa with a fork.

While the quinoa is cooking make the buffalo sauce dressing and cook the chicken and broccoli. In a measuring cup or small bowl combine the olive oil, hot sauce, and seasoned salt. Whisk to combine. Set aside.
Heat a medium size skillet over medium high heat Add a tablespoon of olive oil and saute the broccoli for about 5 minutes. You want it to just start to soften, but still be crisp. Remove from the pan and set aside. Add the chicken to the same pan and cook the chicken for about 5 minutes or until cooked through. Add 1/4 cup or so of the buffalo sauce and cook until the chicken absorbs the sauce.

When the quinoa is ready add the chicken, broccoli, carrots, shredded cabbage and as much of the dressing as desired (I ended up using all of the dressing, but we like things extra saucy) toss well. Add the blue cheese and half of the green onions. Toss again and serve warm with extra blue cheese crumbles and green onions.


👧🏻 kid friendly treat ðŸ‘¶ðŸ» that Ms. Reese and I made together this past weekend!! Great treat to get them involved with helping ❤️

1/2 cup blueberries
1 mango, diced into 1/2-inch cubes
3-4 strawberries, diced into 1/2-inch cubes to make 1/2 cup
3 cups Greek yogurt
3 tablespoons honey
2 tablespoons raw unsweetened coconut
.
DIRECTIONS
1️⃣Place blueberries, mango, and strawberries in their own microwave-safe bowls and microwave individually for 90 seconds each.
2️⃣Remove fruit from the microwave and use a fork to mash any remaining chunks until you obtain a smooth consistency.
3️⃣Add 1 cup Greek yogurt and 1 tablespoon honey to each bowl of mashed fruit and mix until combined. The yogurt will take on the color of the fruit so the blueberry yogurt will be purple, the strawberry will be pink, and the mango will be yellow.
4️⃣Line a baking sheet with parchment paper and, using a spoon or spatula, spread a layer of 1/2 of the blueberry yogurt to cover the baking sheet, leaving at least 2 inches of space around the edges.
5️⃣Take all of the strawberry yogurt and add it on top of the blueberry yogurt in 5 to 6 large sections. Take care not to fully cover the purple blueberry yogurt.
6️⃣Finish by drizzling the mango yogurt and the remaining blueberry yogurt on top to make a nice assortment of colors, and then use a spoon to gently marble all of the colored yogurts together.
7️⃣Top with a generous sprinkling of coconut flakes, cover with plastic wrap, and place in the freezer for 2 hours. After 2 hours, remove the Unicorn Yogurt Bark from the freezer and cut into different-sized sections. Enjoy immediately, or place in a plastic container for storage in the freezer.



Italian Turkey, bean and spinach soup!!

INGREDIENTS:
2 tablespoons extra virgin olive oil
1 pound extra lean ground turkey
1 medium yellow onion, diced
1 clove garlic, minced
pinch of red pepper flakes
1/4 teaspoon black pepper
1 teaspoon dried oregano
1/2 teaspoon dried basil
1 (14.5 ounce) can HUNT’S Diced Tomatoes
1 (15.8 ounce) can great northern beans, drained and rinsed
2 cups baby spinach
3 cups low-sodium chicken broth
1/2 cup Grated Parmesan Cheese, plus extra for garnish

Portions: 
1 Bowl or (2 cups): 1- red, 1 green, 1 yellow

DIRECTIONS:
Heat the oil in a large pot over medium-high heat. Brown the turkey with the onions, garlic, red pepper flakes,and pepper until the turkey is cooked through and then onions are translucent (about 7 minutes).
Add the oregano, basil, HUNT’s tomatoes (with liquid), and beans. Stir to combine. Reduce heat to medium-low, add spinach and cover for about 2 minutes or until spinach is wilted. Stir to combine.Add broth, stir, and increase heat to medium. Continue to cook until heated through - about 5 minutes. Remove from heat, stir in Grated Parmesan Cheese, and serve. (you can measure this in your Blue).. and add that too your portions.

Super Food Mug Cake!
1 Scoop Shakeology 
1 Egg 
3 Tbs water

Mix until cake like batter. Warm up in microwave for 60 seconds. Top with Peanut butter or PB2!

Italian Turkey and Polenta Casserole 

Ingredients:
1.5 cups of spinach
1 tube of polenta
1 pound of ground turkey
1/2 red onion
1 jar of organic pasta sauce
1 cup of shredded cheese

Directions:
1. Preheat oven to 375
2. Cook group turkey until brown, add in onion and saute for 2-3 minutes, add jar of pasta sauce
3. Cut polenta in 8 sections
4. Spray each side of polenta with cooking spray and cook on stove for 3 minutes on each side
5. Lay plenta on the bottom of a baking dish then top with the turkey and sauce mixture
6. Sprinkle cheese on top
7. Bake at 375 for 20 minutes

( the ingredient we were missing was zucchini so we subbed with spinach)

Servings: 6
Portions: 1 yellow, 1 red, 1/2 purple and 1 blue


Mexican Lasagna Ingredients:

1 Red and Orange Bell Pepper
1 Medium Onion
1 lb Lean Ground Turkey (I used extra lean ground venison this night.)
1/4 cup Southwest Seasoning (recipe from 21 Day Fix book)
Shredded Cheese – 6 blue containers worth
Fat Free Refried Beans – 2 Red Containers worth
2 Small Cans Diced Chiles
2 tsp Extra Virgin Olive Oil
12 Corn Tortillas
Directions

Dice the peppers and onions. Heat olive oil in a large skillet and add diced peppers and onions and cook until tender. Remove from the skillet and set aside.

Brown your ground meat in the skillet until almost done. Add chiles to meat and finish cooking through. Add cooked onions and peppers to meat mixture, along with southwest seasoning and 1/4 cup of water. Simmer for 10 minutes.

Spray the bottom of a 9×13 pan with cooking spray. Line the bottom of the pan with 6 tortillas. Spread with one red container of the refried beans. Spread 1/2 of the meat and vegetable mixture over the tortillas and beans.

Layer the remaining 6 tortillas on top of the meat mixture. Repeat spreading the refried beans and remaining meat and vegetable mixture.

Sprinkle 6 blue containers worth of shredded cheese evenly over the top.

Bake at 375 for 30 minutes, or until heated through and cheese is hot and bubbly.

Makes 6 Servings

Portions: 1 –red 1- yellow 1- green 1- blue

Mini taco 🌮 bowls!!!
Ingredients:
3 8 inch whole wheat tortillas
1lb ground turkey or other meat or vegan option
Mrs Dash southwest chipotle seasoning
Sriracha hot sauce (optional)
Organic salsa
Plain Greek yogurt
Cheese
Directions:
1. Preheat oven to 350 and spray muffin tin with nonstick spray.
2. Cook ground turkey with seasoning over medium heat until cooked through - add in some hot sauce if you wish!
3. Cut out 4 mini tortilla shells from each tortilla and press down into each muffin tin. I used a shaker lid lol, but a 3-4 inch cookie cutter would be best ;)
4. Distribute 1 red container (3/4 cup) of ground turkey per every 4 mini cups.
5. Top each mini cup with 1 tbsp organic salsa.
6. Sprinkle 1 blue container of cheese (1/8 across 4 mini cups for a total of 3 blue containers for the entire batch.
7. Bake in oven for about 15 minutes.
8. Remove and top each one with 1tbsp plain Greek yogurt as sour cream.

4 mini taco bowls = 1 red, 1 yellow, 1 blue

TUNA NOODLE CASSEROLE

Serves: 6 servings, approx. 1 cup each

Ingredients:
4 oz. dry small whole wheat pasta shells
3 tsp. olive oil, divided use
1 medium onion, chopped
1 cup chopped kale
8 oz. sliced mushrooms
2 Tbsp. whole wheat flour
1 cup reduced-fat (2%) milk
1 cup low-sodium organic vegetable broth
½ tsp. sea salt (or Himalayan salt), divided use
½ tsp. ground black pepper, divided use
1½ cups frozen green peas
2 cans (6-oz. each) chunk light tuna, packed in water, drained
½ cup whole-grain panko bread crumbs

Instructions
Cook shells according to package directions; drain. Set aside.
Preheat oven to 375° F.

Heat 2 tsp. oil in large nonstick skillet over medium heat.

Add onion and kale; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.

Add mushrooms; cook, stirring frequently, for 4 to 6 minutes, or until mushrooms are soft and most of the liquid has evaporated.

Add remaining 1 tsp. oil; cook, stirring frequently, for 1 minute.

Add flour; cook, stirring frequently, for 1 to 2 minutes, or until flour and oil form a paste.

Slowly add milk, broth, salt, and pepper. Bring to a boil, stirring frequently. Reduce heat to medium-low.

Add peas, tuna, and shells; cook, stirring frequently, for 2 minutes.

Place tuna mixture in a 2-quart baking dish. Top evenly with bread crumbs. Bake for 30 to 32 minutes, or until casserole is bubbling and brown.

Serve immediately. #ownmytone


>>> Taco Soup <<<<

Ingredients:
1lb organic chicken breasts
2 tsp extra virgin olive oil
3 cloves garlic, minced
1 bunch of green onions (chopped)
1 green pepper (chopped)
2 cups of frozen corn
3 cups organic vegetable broth
2 Tbs cumin
1 15 oz can of organic tomato sauce
2 15 oz cans of organic black beans
1 28 oz can of organic diced tomatoes
1 tsp paprika
1 tsp chili powder
Dash of salt and pepper

Directions:

1. In a smaller pot, bring water to boil, place chicken breast in to cook about 10 minutes2. In large soup pot, heat olive oil over medium heat, add onion and garlic until soft, about 3 minutes.
3. Add all ingredients (except chicken) to large pot, cover & cook on medium.
topped with Plain Greek yogurt, tortilla strips, cheese and avocado


What’s Actually in Your Pumpkin Spice latte ðŸ‘€and how can you clean it up at home? (check out my recipe below) ðŸ‘‡ðŸ¼

Believe it or not, what you think of as “pumpkin spice” can actually be a mix of more than 340 flavor compounds, according to the Institute of Food Technologists. Many of those are artificial, meaning that they’re made from synthetic chemicals. But even if they say “natural” on the ingredients list, you probably won’t find any of them in your own kitchen.

There’s more, since pumpkin spice-flavored treats don’t just contain questionable flavors and colors. Like other processed foods, they tend to be packed with excessive amounts of sugar and not much nutrition!!... I know it's the season (trust me I get it ðŸ˜³ðŸŽƒ❤️) but drink in moderation or make your own!!

For a clean PSL I'll be sharing in my upcoming online accountability group try this out:

INGREDIENTS:

🎃1/2 cup unsweetened vanilla almond milk
🎃3 tablespoons pumpkin puree
🎃1 teaspoon pumpkin pie spice
🎃1/2 teaspoon vanilla
🎃2-3 drops of liquid stevia (or sweetener of choice)
🎃8 ounces brewed coffee (or 1-2 shots of espresso)
🎃Sprinkle of cinnamon

DIRECTIONS:
In a cup or saucepan, mix together almond milk and pumpkin. Cook on medium heat on the stovetop or microwave for 30-45 seconds.

Remove from heat, stir in vanilla, spices, and sweetener, place in a cup and use a frother to foam the milk. You can also use a blender — just process for 30 seconds or until foamy.

Pour coffee into a large mug; add the foamy milk mixture on top. Sprinkle with cinnamon.

Enjoy!



Pumpkin 🎃 waffles (makes 2 waffles)

Portion sizes: 1- yellow .... maybe 1 1/2 depending on your waffle size and 1 purple

2 cups of rolled out, half a can of pumpkin purée, one banana, one egg, half a cup of unsweetened almond milk.

Blend!

Pour in waffle maker and cook until finished .

Top with chocolate chips and for fun I added candy corn that was all natural from whole foods




CHICKEN BREAST WITH FETA AND ARTICHOKE
portion control: 1- green, 1 red, 1/2 Blue

Serves: 8 servings

Ingredients:
1 cup nonfat plain yogurt
4 cloves garlic, finely chopped
3 Tbsp. chopped fresh oregano, divided use
2 Tbsp. chopped fresh parsley, divided use
1½ tsp. fresh lemon juice
1 tsp. ground black pepper
8 (4-oz. each) raw chicken breasts, boneless, skinless
1 cup crumbled feta cheese (about 5 oz.)
1 medium tomato, chopped
½ cup canned artichoke hearts, packed in water, drained
½ cup sun-dried tomatoes, chopped, reconstituted in hot water for 10
minutes, drained
Nonstick cooking spray

Instructions
Combine yogurt, garlic, 2 Tbsp. oregano, 1 Tbsp. parsley, lemon juice, and pepper in a medium bowl; whisk to blend.
Place chicken in a glass dish. Top with yogurt mixture. Marinate in the refrigerator, covered, turning once, for at least 1 hour and up to overnight.

Preheat grill or broiler on high.
Combine cheese, tomato, artichoke hearts, sun-dried tomatoes, remaining 1 Tbsp. oregano, and 1 remaining Tbsp. parsley in a large bowl; mix well. Set aside.

Grill or broil chicken for 4 to 5 minutes on each side, or until no longer pink in the middle. Set aside.

Heat oven 350° F.

Place chicken on a baking pan lightly coated with spray. Top each piece with 1 rounded Tbsp. of cheese mixture. Bake for 5 to 8 minutes, or until the cheese is lightly browned.




SOUTHWESTERN RICE AND BEAN SALAD 

Serves: 8 servings, about 1 cup each
PORTION CONTROL: 1 1/2 YELLOW AND 1/2 TSP
Ingredients
  • 2 cups cooked brown rice (or other cooked whole grain)
  • 1 (15-oz.) can black beans, drained, rinsed
  • 2 cups frozen whole-kernel corn, thawed
  • 1 medium tomato, finely chopped
  • 3 green onions, finely chopped
  • 2 Tbsp. extra-virgin olive oil
  • ¼ cup white wine vinegar
  • ¼ cup fresh cilantro, chopped
  • 1 medium jalapeño, finely chopped (or cayenne pepper to taste)
  • 1 tsp. mild chili powder
Instructions
  1. Combine rice, beans, corn, tomato, green onions, oil, vinegar, cilantro, jalapeño, and chili powder in a large serving bowl; mix well.
  2. For best flavor, cover and refrigerate for at least an hour before serving.
Tip:
  1. Rice can be mixed into salad, or all other ingredients can be combined and served over the rice.

Broccoli Tots 
Ingredients
  • Nonstick cooking spray
  • Hot water
  • 12 oz. broccoli florets (about 5 cups)
  • 1 large egg, lightly beaten
  • ⅔ cup whole grain Panko bread crumbs
  • 2 cloves garlic, finely chopped
  • ¼ cup finely chopped green onions
  • ⅔ cup shredded cheddar cheese
  • ¼ tsp. sea salt (or Himalayan salt)
  • ¼ tsp. ground black pepper
  • 2 tsp. hot pepper sauce (optional)
Instructions
  1. Lightly coat a large baking sheet with spray. Set aside.
  2. Boil water in steamer or large saucepan over high heat. Reduce heat to medium-high. Place broccoli in steamer basket; cook for 3 to 4 minutes, or until tender-crisp and bright green. Drain and chop.
  3. Preheat oven to 400º F.
  4. Combine broccoli, egg, bread crumbs, garlic, green onions, cheese, salt, pepper, and hot sauce (if desired) in a large bowl; mix well.
  5. Refrigerate, covered, for 15 to 30 minutes.
  6. To make each tot, shape approximately 2 to 3 Tbsp. broccoli mixture into tot shape. Place on prepared baking sheet.
  7. Bake for 8 to 10 minutes. Turn over; bake for an additional 7 to 8 minutes, or until golden brown.


BROWNIE BATTER!!!
My new go to healthy CLEAN sweet treat!!! You got to try this one!
*1 cup Unsweetened almond milk
*1/2 cup plain greek yogurt (or mashed banana or pumpkin puree)
*2 Tbs unsweetened cocoa powder
*1 cup old fashioned oats
*1/4 scoop Shakeology
* 2 Tbs stevia
Combine all ingredients and put in your fridge for 4 hours or leave overnight
Portions: 1.5 reds, 2 yellows
Then enjoy!!!

>> Spaghetti Squash Egg Bake <<

(recipe shared by a challenger in one of my online accountablity groups) 


1. Bake spaghetti squash. Cut in half and de-seed squash. Rub with EVOO and then black pepper. Bake face down on cookie sheet for approx. 45 minutes at 400. (Until squash can be separated easily with a fork). Let drain and then pat dry with paper towel.



2. Take half of the squash and line pie plate. Store the other half in refrigerator for later.)



3. Fill with your choice of filling. Chicken, spinach, feta...or ...Sausage, bacon, onion

The choice is yours.



I've used chicken spiced with red pepper or spicy sausage and both were really good.



3. Best 10 eggs and pour over top.



4. Bake at 375 until the center is firm.



5. Sprinkle with cheese once fully baked through.



6. Slice and enjoy.



BARBECUED CAULIFLOWER SALAD
Serves: 2 servings

Ingredients
½ medium cauliflower, cut into florets (or 3 cups florets)
½ tsp. olive oil
¼ cup barbecue sauce, reduced-sugar
3 cups coarsely chopped romaine lettuce
½ cup canned black beans, drained, rinsed
½ cup corn kernels
¼ medium red onion, chopped
1 medium carrot, shredded
¼ cup Healthier Ranch Dressing
½ medium avocado, sliced

Instructions
Preheat oven to 350º F.
Place cauliflower on a large baking sheet.
Drizzle with oil. Toss to blend. Bake for 5 to 7 minutes.
Brush cauliflower evenly with barbecue sauce. Bake for an additional 3 to 4 minutes, or until tender-crisp. Set aside to cool.
Combine lettuce, beans, corn, onion, carrot, and Healthier Ranch Dressing in a medium serving bowl; toss gently to blend.
Top with cool cauliflower and avocado. Serve immediately.

Portion control containers: 2 greens, 1 1/2- yellow, 1 blue, 1/2 orange

Tips:
Look for barbecue sauce that has an ingredient list that does not contain artificial sweeteners, additives, or preservatives. There are many brands on the market that are sweetened with small amounts of honey, maple syrup, or molasses.

Use Smoky Barbecue Sauce as a homemade alternative to store-bought barbecue sauce


PASTA PIZZA BAKE!

Ingredients:
1 lb ground turkey (or lean ground beef)
2 tsp italian seasoning (we use Mrs Dash Italian Blend)
1 15 oz can no sugar added tomato sauce

2 cups water

12 turkey pepperonis

2 cups whole wheat pasta (I use brown rice or quinoa pasta, since I’m trying to stay away from wheat and gluten)

⅛ cup parmesan cheese

¾ cup mozzarella, shredded

1 cup spinach

Directions:
1. Preheat oven to broil.
2. Spray a large oven-proof skillet with cooking spray, and heat over medium high heat.
3. Add ground meat and seasonings, stirring and breaking up the meat as it cooks.
4. Cook about 3-5 minutes, or until meat is brown.
5. Cut up 8 pepperonis, and stir into meat mixture, until heated through.
6. Add spinach into mixture.
7. Add the tomato sauce, water, and pasta to the pan with the meat, and stir to combine.
8. Bring to a boil; cover, reduce heat and simmer over medium low heat, until pasta is cooked through, and sauce thickens, about 8-10 minutes.
9. Turn off heat and stir in parmesan cheese.
10. Top with mozzarella and a the remaining turkey pepperonis (and otherpizza toppings if desired).
11. Place under ovens broiler for about 1-2 minutes or until cheese starts to melt.
12. Enjoy!
21DF = 1 red, 1 yellow, 1 blue,


Perfect healthy filling salad for lunch time! 

Chicken spinach salad: 
Quinoa 
Spinach 
Chicken
Red peppers
Mushrooms
Cucumbers
Balsamic vinaigrette- homemade

(Nothing was measured just tossed together) 





Here is a twist on a classic American Grilled Cheese! 

Instead of butter use coconut oil and spread it onto the bread (I used ezikel bread). Grill it in the pan with cheese. You can even add in tomato and Avocado slices before grilling to make it even more yummy and nutritious! 



Edamame Salad 
( This one comes from the Fixate cookbook) 

Ingredients: 

4 cups of shelled edamame
2 cups sliced Napa cabbage ( had a hard time finding this so I got a kale, cabbage and carrot mix in the bag) 
2 cups shredded carrots
2 cups thinly sliced red bell pepper
1 chopped med. avocado
1 cup chopped fresh cilantro
1/4 cup black sesame seeds
4 Tbsp. Asian Vinaigrette (see Recipe below)

Mix edamame, cabbage, carrots and bell pepper together. Top with avocado, cilantro and sesame seeds. Drizzle each salad with 1 Tbsp. Asian Vinaigrette

Asian Vinaigrette Recipe

1/3 cup rice vinegar
1/3 cup reduced-sodium tamari soy sauce
1 tsp. raw honey
2 tsp. freshly grated ginger
5 Tbsp. toasted sesame oil

Combine rice vinegar, soy sauce, honey and ginger in a bowl, whisk to blend. Slowly add oil while whisking, mix well. Keep in refrigerator until ready to use!!

Portion containers: 1 1/2-Green, 2-yellows, 1 1/2-blue, 1/2 orange


Apple Pie Oatmeal Cookies
Clean, fix approved, great for families and healthy!
Yields: 15 cookies
1 cup rolled oats
¾ cup whole wheat or gluten-free* flour
1 ½ tsp baking powder
1 ½ tsp ground cinnamon
tsp salt
2 tbsp coconut oil or unsalted butter, melted
1 large egg, room temperature
1 tsp vanilla extract
½ cup agave
1 cup finely diced red apple (about 1 medium) 
Whisk together the oats, flour, baking powder, cinnamon, and salt in a medium bowl. In a separate bowl whisk together the coconut oil or butter, egg, and vanilla. Stir in the agave. Chill for 30 minutes.
Add in the flour mixture, stirring just until incorporated. Fold in the apple. Preheat the oven to 325°F, and line a baking sheet with parchment paper or a silicone baking mat

Drop the cookie dough into 15 rounded scoops onto the prepared sheet, and flatten slightly. Bake at
325°F for 13-15 minutes. Cool on the pan for 10 minutes before turning out onto
a wire rack.

Container portions: 1cookie is 1 yellow as a "treat"




Cheesy Shredded Chicken: 

INGREDIENTS

4 small chicken breast
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon paprika
Fresh cracked black pepper
2 cups whole grain pasta shells
4 cups baby spinach
1 cup shredded cheddar cheese

INSTRUCTIONS
Place the chicken breasts in a large pot and cover with water. Bring to a boil and cook for 15-20 minutes until cooked through and no longer pink in the middle. Transfer to a cutting board or plate to cool and set aside.

Mix the garlic powder, onion powder, paprika, and freshly cracked black pepper in a small bowl and set aside.

Bring another pot of water to a boil. Add the whole grain pasta and cook according to the package direction (approx 10 minutes for al dente).

While the pasta is cooking shred the cooled chicken and season with the spice mixture.

Reserve 1 cup of the pasta water and then drain.

Add the drained pasta back to the warm pot along with the shredded chicken and baby spinach.
Mix until the spinach starts to wilt.
Add in the cheddar cheese and continue to mix until the cheese melts. If needed, use the reserved pasta water to help melt the cheese and give it a creamy texture. Only add a little bit of water at a time as to not make the dish soupy!


 Container Equivalents for a 1.5 cup serving: 1 red, 1 green, 2 yellow, 1 blue


Clean Healthy Strawberry French Toast 
Ingredients: 
2 large Eggs
2 Tbsp Unsweetened almond milk
2 tsp Pure maple syrup or raw honey
1/2 tsp ground cinnamon 
2 slices of low-sodium sprouted Whole-grain bread
2 tsp organic coconut oil
1 cup sliced strawberries 

Directions: 
1. combine eggs, almond milk, 1 tsp maple syrup, and cinnamon in a shallow pan; whisk
2. Soak each slice of bread in egg mixture for 5 minutes, turning halfway
3. Heat oil in medium non-stick skillet over medium heat 
4. Add break; cook for 2-3 minutes on each side, or until golden brown
5. Toss sliced strawberries on low heat with 1 tsp of coconut oil until warmed and starts to melt
6. Top French toast with strawberries and 1 tsp of honey or maple syrup 

Servings- 2 
Portions: 1- yellow, 1/2 purple, 1/2 red, 1 tsp 



Danielle's Famous "Portion Approved" Clean Yogurt dessert ;) 

You will need: Plain Greek Yogurt, Fruit of choice, peanut butter, oats, honey and cinnamon 



Butternut squash side dish
Recipe:
Ingredients-
🍴 1- diced butternut squash
🍴 3- tsp coconut oil
🍴 drizzle lightly with honey 🐝
🍴 sprinkle cinnamon all over
Bake in the oven at 375 for about 25 minutes or until soft. At minute 15 toss mixture around and then back into the oven.
Enjoy!! For more recipes find me at ownmytone.com


Pesto Pasta Salad 
* Perfect for any party this summer! 

Find this and more at OwnMyTone.com (Healthy Recipes) 

Ingredients

8 ounces medium shell pasta
1 pound asparagus, trimmed
2 tablespoons olive oil
Kosher salt and freshly ground black pepper, to taste
1/2 cup basil pesto
1/3 cup sun dried tomatoes in olive oil, drained
1/3 cup diced mozzarella cubes

Instructions

Preheat oven to 425 degrees F. Lightly oil a baking sheet or coat with nonstick spray.

In a large pot of boiling salted water, cook pasta according to package instructions; drain well.

Place asparagus in a single layer onto the prepared baking sheet. Drizzle with olive oil, salt and pepper, to taste; gently toss to combine. Place into oven and roast for 8-12 minutes, or until tender but crisp. Let cool before cutting into 1-inch pieces.
In a large bowl, combine pasta, asparagus, pesto, sun dried tomatoes and mozzarella.

*** Ask me about my next online Health and Fitness challenge! Find recipes like this and many others! 



So easy but so good! 
Sprouted Grain bread or Ezikel Bread
Peanut Butter spread thin on top 
topped with sliced Bananas 
Enjoy! 



Hawaiian Crockpot Chicken
Need something easy for dinner, ONLY 3 Ingredients and Fix Portion Control approved? What about Crockpot Hawaiian Chicken!?
Recipe:
3-Ingredient Crockpot Hawaiian BBQ Chicken
Ingredients:
* Organic Simple Truth Sweet Bbq Sauce - this contains some sugar, (since it contains sugar and molasses it will take up 1 yellow container
* 6 boneless chicken breasts
* 1 20-oz. can pineapple chunks, no sugar added, drained (or even better buy a FRESH one!!- in season now and so good!)
Spray your Crock Pot with nonstick cooking spray. Place chicken breasts on the bottom of the Crock Pot. Pour the entire bottle of barbecue sauce and can of pineapple chunks over the chicken breasts. Cook on low for 8-10 hours or high for 4-6 hours or until chicken pulls apart and shreds easily. You could place this over the top of a whole-grain bun, inside of a wrap, over brown rice, or quinoa!
PORTIONS: 1 serving (3/4 CUP): 1 red, 1/2 purple, 1 yellow (sauce)


Clean Chocolate Chip Muffins


Ingredients
1 cup plain Greek yogurt
2 ripe bananas
2 eggs
2 cups rolled oats (old fashioned or quick)
1 teaspoon of stevia
1½ tsp. baking powder
½ tsp. baking soda
½ cup chocolate chips, mini or regular

Instructions
Preheat oven to 400F and prepare a muffin pan by spraying cavities with cooking spray or lining them with paper liners**. Set aside.

Add all ingredients except for chocolate chips to a blender or food processor and process on high until oats are broken down and batter is smooth and creamy. Stir in chocolate chips by hand.
Pour batter into prepared muffin pan, filling each cavity until it is about ¾ full. Optional: sprinkle a few chocolate chips over the top of each muffin.

Bake for 15-20 minutes, until the tops of your muffins are set and a toothpick inserted into the middle comes out clean. Allow muffins to cool in pan for ~10 minutes before removing. Store in an air-tight container for up to a week.



Mint Chocolate Chip Waffle

The perfect St Patty's Day Breakfast!!! Get ready it will be here next week!!! Don't be scared of the ingredients! This is actually a very tasty waffle and will be fun for the kids! wink emoticon No need for toxic artifical colors. It's all clean and all healthy!



Ingredients: 
1/4 cup oats (and kind will do)
1/2 cup egg whites
1/4 cup cottage cheese
1/2 cup spinach
1/4 cup fresh mint
1.5 Tbsp coconut flour
1 tsp baking powder
1 tsp mint extract
1/2 tsp stevia
2 tsp chocolate chips

Combine all ingredients except chocolate chips in a blender/food processor. Pour into preheated waffle maker and add chocolate chips. Cook according to waffle maker directions. Top with chocolate chips, Plain greek yogurt and honey! Serves 1

For my fixers: 1 waffle- 1 Yellow, 1 Red, 2 tsp, 1 green



Grilled Chicken with Pasta and Cajun Cream Sauce 
Ingredients:

4 chicken breast
Cajun Seasoning

Sauce:
2 cups of milk
1 Tablespoon of whole wheat flour
1 tablespoon of Butter (REAL BUTTER)
1-2 teaspoons cajun seasoning
Several drops of hot sauce (to your liking)
dash ground pepper
1/2 teaspoon Worcestershire sauce

Toppings:
Dice tomato
Green onions

Pasta:
16 ounces of whole wheat pasta or quinoa pasta

Directions:
Season chicken, cook on stove or in oven until fully cooked.
Prepare sauce: Simmer milk for 4 minutes then add flour and butter and whisk together . Add remaining seasonings, tasting and adjusting as necessary.

Meanwhile cook the pasta until done. 




Overnight oats recipe:

📌 1/2 cup uncooked oats
📌 3/4 cup unsweetened almond milk
📌 3/4 cup plain Greek yogurt 
📌 1 tsp vanilla extract 
📌 top with fruit, pecans and sprinkle with cinnamon

Combine all ingredients let sit in fridge overnight mix in the morning and eat!! ðŸ˜ƒ

Portions: 2 yellow, 1 red, 1 purple, 1 blue



Clean Healthy Waffles! 
Clean Healthy Chocolate Waffle recipe!!! Only 5 ingredients most families already have in their kitchen! Please LIKE, COMMENT, SHARE and show me and my little 3 year old mini me some love 
wink emoticon
We love sharing our clean eating healhty life with other families in hopes it inspires more to take the time to prepare home cooked meals for their own families. I hope you find this easy and something that your family will enjoy!! BE the hero and teach them eating healhty can taste good too 
wink emoticon
 Nothing more rewarding as a parent then teaching your kids something they can take with them as adults and helps them to lead a happy HEALTHY lives! ‪#‎mommalove‬



Buffalo Cauliflower Bites
Ingredients:


½ cup low-fat (1%) plain yogurt

2 Tbsp. crumbled blue cheese

Nonstick cooking spray

6 cups cauliflower florets

½ tsp. sea salt (or Himalayan salt), divided use

½ cup hot pepper sauce

⅓ cup rice vinegar

1 Tbsp. cornstarch, gluten-free (preferably GMO free)

2 tsp. ground chili powder

¼ tsp. ground smoked paprika

½ tsp. garlic powder

½ tsp. onion powder

1 tsp. pure maple syrup

1 tsp. olive oil



Preparation:

1. Preheat oven to 350° F.

2. Combine yogurt and cheese in a small bowl; mix well. Refrigerate until needed.

3. Lightly coat large baking sheet with spray.

4. Place cauliflower florets on baking sheet. Coat cauliflower lightly with spray. Season evenly with ¼ tsp. salt.

5. Bake for 20 minutes, or until tender-crisp.

6. While cauliflower is baking, combine hot sauce, rice vinegar, and cornstarch in medium saucepan; whisk until cornstarch is dissolved.

7. Add chili powder, paprika, garlic powder, onion powder, maple syrup, oil, and remaining ¼ tsp. salt; whisk to blend.

8. Heat hot sauce mixture over medium-high heat; cook, stirring frequently, for 10 minutes, or until thickened. Set aside.

9. Pour hot sauce mixture over baked cauliflower (on baking sheet); mix well.

10. Return cauliflower to oven. Bake for 5 minutes.

11. Serve hot with sauce






Ingredients:
Chicken breast
Red skin potatoes or you could use sweet potatoes too! 

Green beans 

Olive oil

lemon

spices- I used Mrs. Dash 

Directions:
Place everything in the dish as shown then drizzle olive oil on green beans and potatoes, sprinkle chicken with seasoning and squeeze a lemon over the top of everything! Bake at 400 for about 45 minutes or until chicken is cooked through and potatoes are done
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Vanilla Superfoods Shakeology Ice Cream
1 frozen banana
3 ice cubs
1/2 to 1 cup of unsweet almond milk
1 scoop of shakeology.
Blend
Top with honey and cinnamon!

Enjoy this Healthy nutritional superfoods ice cream with NO GUILT!!

* To Learn more about shakeology please email me at OwnMyTone@gmail.com 


Italian Turkey, bean and spinach soup!!

INGREDIENTS:
2 tablespoons extra virgin olive oil

1 pound extra lean ground turkey

1 medium yellow onion, diced

1 clove garlic, minced

pinch of red pepper flakes

1/4 teaspoon black pepper1

teaspoon dried oregano

1/2 teaspoon dried basil

1 (14.5 ounce) can HUNT’S Diced Tomatoes

1 (15.8 ounce) can great northern beans, drained and rinsed2 cups baby spinach3 cups low-sodium chicken broth1/2 cup Grated Parmesan Cheese, plus extra for garnish



1 Bowl or (2 cups): 1- red, 1 green, 1 yellow



DIRECTIONS:

Heat the oil in a large pot over medium-high heat. Brown the turkey with the onions, garlic, red pepper flakes,and pepper until the turkey is cooked through and then onions are translucent (about 7 minutes).Add the oregano, basil, HUNT’s tomatoes (with liquid), and beans. Stir to combine.Reduce heat to medium-low, add spinach and cover for about 2 minutes or until spinach is wilted. Stir to combine.Add broth, stir, and increase heat to medium. Continue to cook until heated through - about 5 minutes.Remove from heat, stir in Grated Parmesan Cheese, and serve. (you can measure this in your Blue).. and add that too your portions.

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Healthy CLEAN fix approved Pizza! 

Ok this caught the eye of my challenge groups yesterday so figured I better share with my FB friends too!!
Great for kids!!! Corn tortilla, organic marinara, cheese, turkey pepperoni, and sweet red peppers! Keep in mind you can add any veggies or ever ground turkey sausage!!
Lots of fun to make with kiddos!!
Bake in oven at 350 for idk maybe 7-8 minutes or until cheese is melted and tortilla is crispy
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My favorite thing about the coach community... sharing recipes!!! Thanks to my coach for posting this yummy treat the other night I recreated the recipe and it was amazing!!! Talk about the perfect after dinner late night snack!!! Before you all think I am crazy just listen to the ingredients! I had a pile of nutrition and a ton of superfoods in this dessert 
wink emoticon
 Sweet tooth just crushed and I feel good about it!

✔1 scoop vegan chocolate Shakeology
✔Enough water to make a batter (about 3-4 tbs --- more water=more gooey)

✔1 tbsp PB


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Clean Healthy easy! Egg in a Backet. You just need 1 egg, 1 piece of bread and cooking spray! 

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Asian Turkey or Chicken Lettuce Wraps
Ingredients
2 tsp EVOO oil
8 oz white mushrooms, chopped

1 lb lean ground chicken or turkey

1 clove garlic, minced

½ tsp fresh ginger, minced

1 cup green onions, sliced

1 (8 oz) can sliced water chestnuts, drained and chopped

8 large lettuce leaves

½ tbsp rice wine vinegar

¾ tsp lower-sodium soy sauce

½ tsp honey

crushed red pepper flakes, to taste

Directions: Combine it all together in a pan and cook until ground turkey or chicken is done all the way through. Top on lettuce leaves and you can even add a little siracha sauce for spice 
smile emoticon
Enjoy! Please Like and follow my page for more! You can also message me or comment below for information on my online health and fitness accountablity groups which we learn recipes like this that can be done quick, easy and healthy!
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Very basic but vary good! 
Romaine lettuce, tomatoes, avocado black beans, quinoa, salsa, and blue corn chips


Spaghetti squash burrito bowl

Ingredients:


·  2 medium spaghetti squash
·  1 lb. lean ground beef or ground turkey
·  1 small onion, finely chopped
·  2 sweet bell peppers, finely chopped 
·  4 garlic cloves, crushed
·  14 oz. red kidney or black bean beans, drained & rinsed (optional)
·  1/2 tsp. chili powder
·  2 tbsp. diced canned chilies or jalapeños (or to taste)
·  1 cup tomato sauce
·  1/2 cup cilantro, finely chopped + more for garnish
·  4 blue containers Colby jack or Mexican cheese, shredded & divided
·  1/4 tsp. salt
·  1/2 tsp. freshly ground black pepper


1.             Preheat oven to 375 degrees F.
2.             Cut squash in half and scoop out the seeds with a spoon. Lay skin side down on a rimmed baking sheet, lined with parchment paper, and sprinkle with salt and pepper. Bake for 45 minutes, or until cooked to a touch with a fork.
3.             In the meanwhile, preheat medium skillet on medium heat and spray with cooking spray. Add onion, garlic, bell pepper and sauté for 4 - 5 minutes or until golden brown, stirring occasionally. Add beans, chili powder, chilies/jalapeños, tomato sauce, cilantro and stir.
4.             Remove vegetable mixture to a bowl.  Keep warm.  Cook ground beef or turkey until thoroughly cooked through.  Combine with vegetable mixture.
5.             Remove from heat and add 1/2 of cheese. Stir again.
6.             Remove baked spaghetti squash from the oven and let cool a few minutes.
7.             Carefully remove spaghetti squash strands from the shell, trying to keep the shell intact.
8.             Combine spaghetti squash strands with meat and vegetable mixture.
9.             Fill each "boat" with 1/4 of the vegetable and meat mixture. 
10.          Divide remaining cheese among the 4 "boats", and sprinkle each evenly with cheese.
11.          Bake for additional 10 minutes or until cheese is melted. Serve hot, garnished with extra cilantro.

(21 Day Fixers: 1 serving [one "boat"] counts as 2 green, 1 red, and 1 blue. Count 1 yellow if you make these with beans.)






>>>>>>>>   Oat Bake  <<<<<<<<

2 cups uncooked oats 1 tbsp cinnamon
1 cup berries of your choice (strawberries, raspberries, blueber- ries, cherries) 
1 cup chopped nuts (chopped almonds are great)
   * I used less so you can too if you'd like ;) 
1.5 cups unsweetened Vanilla Almond Milk
1 egg or egg white equivalent
1 banana, sliced
3⁄4 cup agave nectar or honey (light, no sugar added)
 * I used Organic honey :) Je

Directions: 
1. Preheat oven to 350 degrees. 2. Coat a 9x13 pan with extra vir- gin olive oil.
3. Mix together the oats, honey or agave nectar, half of the nuts, cinnamon and 1⁄2 of the berries. 4. In another bowl mix the egg, vanilla and milk.
5. Spread the oatmeal mix into the pan, pressing down, making sure it's even.
6. Pour the milk mixture over the oat mix.
7. Top with remaining 1⁄2 (berries) & nuts and sliced bananas. 8. Bake for 35 minutes

Makes 6-8 servings= 1 1/2 cups 

Fix portions: 1 yellow, 2 tsp, 1/2 purple , 1 blue 
" I don't count red since so little" 
( guessing on the portions at it's best ;) ) 
Enjoy!! 


Tasty fall mix for you!! 


Ingredients: 

1- medium butternut squash

1- apple

4- organic Applegate chicken or turkey sausages

1 tsp nutmeg

1 tsp cinnamon

1 tbsp Coconut oil or EVOO



Directions:

Peel and dice your butternut squash. Drizzle oil and then Sprinkle with nutmeg and cinnamon. Cook your butternut squash until soft enough to stick a fork easily through.



Cook sausages as directed.



Dice Apple and sauté for 2 to 3 minutes on stove.



Mix ingredients and enjoy!!!



Fix portions for 1/4: 1 green, 1- red (I wouldn't count purple unless you eat half!! Then it's half a purple) 

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Pumpkin waffle recipe 

Serves 3 large waffles

Ingredients
🍁 2 cups rolled oats
🍁 2 bananas
🍁 4 eggs
🍁 3/4 can of puréed pumpkin
🍁 3/4 cup unsweetened almond milk
🍁 1 tsp pumpkin spice
🍁 1 tsp cinnamon
🍁 1 tsp nutMeg 

Blend add to waffle maker
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Loaded "Potato" ðŸ˜ Soup!!! 
>>> clean eats style <<<< 


💁🏻 Like and Share please 
😘



📌 2 heads cauliflower

📌 2 tsp minced garlic

📌 1/2 onion

📌 2 cup chicken broth



Place in crockpot 4 hours high or 8 hours low. Once tender takeout and blend leaving a few chunks. Place back on bro the crockpot adding...



📌 1/2 cup plain Greek yogurt

📌 1/2 cup unsweetened almond milk

📌 3/4 cup shredded cheese



Once melted serve topped with you choice of toppings 

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Clean Healthy Muffins!! 

Fun to make with your kiddos! 

This is what we do ;) Having fun in our kitchen making cooking videos!!! I love this lifestyle as a coach! It allows me to have more kiddo time and helps me introduce a healthy lifestyle to my family. We did a recipe today from one of our favorite cookbooks and made some delicious Clean Apple Banana Muffins!!! The are amazing, kid approved and best of all HEALTHY! Enjoy everyone!

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Chicken Caprese
Ingredients:

1 chicken breast 

1 dash pepper

1/2 tsp olive oil

2 tsp pesto

1 tomato

2 Basil leves

1 slice fresh mozzarella

1 dash sea salt or himalayan salt

4 balsamic vinegar

Make the caprese salad first... Spread 1 tsp pesto sauce on serving plate in circular motion. Spread remaining 1 tsp pesto sauce on mozzarella slice; top with remaining tomato slice and remaining basil leaves. Season with salt and pepper. Drizzle with balsamic vinegar.
Next Season both sides of chicken evenly with pepper. Heat oil in medium nonstick skillet over medium heat. add chicken cook 3-4 minutes each side or until no longer pink in the middle. Top chicken with slices of tomato and basil leaves caprese salad. Top with mozzarella slice including pesto sauce. Reduce heat to medium and cook covered for another 1-2 minutes or until cheese is melted and tomatoes are softened. Serve with basil leaves
FIX portions: 1/2 green, 1 red, 1 blue and 1 tsp
Enjoy


Greek Chicken Salad

Ingredients:
1lb of chicken breast

2 cups of cooked Quinoa 

1 lemon

1 tablespoon of oregano

1 tablespoon of olive oil

2/3 cup of goat cheese (don't be scared...its' so good!)

1 cup of chopped cucumber

1/2 cup red onion

2 cups of chopped tomato



Directions:

Cook chicken in the oven at 375 for 15-20 minutes until done. Cook Quinoa as package directions instruct (I use simple truth organic in the microwave bags). Then combine all ingredients together and enjoy!!


CREAMY CHICKEN SALAD:

3 cup chopped cooked chicken
1/2 cup chopped green apple
1/2 grapes cut in half
1/2 cup sliced raw almonds
2 green, onions
8 Cups Romaine lettuce

Honey Mustard: 3/4 cup Plain Greek yogurt, 3 tbsp honey mustard, 3 tbsp EVOO --> Mix

Combine all ingredients and enjoy!! 




Chicken Meatloaf muffins


INGREDIENTS:

•1 ½ lbs ground chicken or turkey

•1 large egg

•1 egg whites

•6 T dried breadcrumbs

•¾ t dried basil

•¾ t dried thyme

•¾ t oregano

•2 garlic cloves, minced

•½ a small onion, chopped small or grated

•¾ t salt

•1/3 t black pepper

•¾ cup Parmesan cheese

•¾ cup pasta sauce

•¾ cup 2% reduced fat shredded Mozzarella cheese

•Optional: dried parsley, oregano or basil for garnish



Portions for my FIXERS: Serving 3 muffins: 1 red, 1 blue (count the pasta sauce according to how much you top on your muffin.



DIRECTIONS:

Pre-heat the oven to 350. Lightly mist a muffin tin with cooking spray and set aside.



In a large bowl, combine the ground chicken, egg, egg whites, breadcrumbs, basil, thyme, oregano, garlic, onion, salt, pepper and Parmesan cheese and lightly mix together. Do not over handle.

Form the meat mixture evenly into the 12 cups of your prepared muffin tin. Spread the pasta sauce evenly over the tops of each muffin. Bake for 20 minutes and remove from the oven. Top each muffin with about a tablespoon of shredded cheese and then return to the oven for 2-3 minutes until the cheese is melted. Garnish if desired.





Quick easy breakfast!!! 

Plain Greek yogurt, honey, pumpkin seed granola and cinnamon to top!! ðŸðŸŽƒðŸ



Candied Pecans 

pecan halves - 2 cups
egg whites - 1
water - 1 Tbsp
raw honey - 1/4 cup, liquefied (I set my honey jar in a cup of hot water to liquefy)
ground cinnamon - 1 tsp
sea salt - 1/2 tsp
Preparation:
Preheat oven to 250º F.
Line a shallow, rimmed baking sheet with parchment paper.
Place egg white and water in a large bowl. Stir with a whisk until frothy (think bubble bath).
Add pecans and stir well with a wooden spoon until they are evenly coated.
Combine honey, salt, and cinnamon in a liquid measuring cup. Pour over nuts and stir well to evenly coat.
Transfer pecans to the lined baking sheet. Arrange in a single layer using a rubber spatula.
NOTE: Discard any leftover liquid that may be left in the bowl.
Bake for 60 to 90 minutes, stirring at approximately every 15 minutes.
Remove from oven and immediately transfer to a glass baking dish to cool.
NOTE: It is very important to remove the nuts from the parchment before they cool—they will stick.


Turkey MeatBalls!!!
per serving (about 2 meatballs)- 1-red If only eating a few at a time then there really isn't much yellow and purple to really even count.
These are awesome and perfect for food prep!
Ingredients:
1.5 lb turkey
1 cup oats
3 T of canned dice tomatoes (I forgot to get canned but luckily had fresh on hand)
1/2 cup chopped onion
1 table spoon italian spice
1/2 table spoon chopped garlic
1 egg
To Prepare:
Mix all of the ingredients together and turn the oven to 425 degrees. Form the mixture into balls and place on a cookie sheet. It should make 18-20 turkey meatballs. Place on the cookie sheet and cook for 20 minutes.
For 2 Meatballs I would said 1-red, maybe a forth of a yellow... I don't know it makes a lot of meatballs and you are already only using 1 cup.
On my plate I had: broccoli, asparagus (2-greens), 3 meatballs and cottage cheese- (2-reds (my cottage cheese was not a full red container) and some mustard



Healthy Taco Salad

 -1 Red, 1 Orange & 1 Green
1 Red Container of browned turkey, chicken or beef (based on your preferences)
1 Green Container with a mix of lettuce, tomatoes, and onions
1 blue Container shredded cheese
* I also had a side of veggie stir fry


ONLY 2 INGREDIENTS .... NO CARB PANCAKE!

-2 eggs whisked together
- 1 banana smashed to mush
Combine and pour into frying pan... serve and eat!


Pan seared Brussel sprouts with cranberries and pecans! :
INGREDIENTS
1 pound brussels sprouts, de-stemed and halved
⅔ cup fresh cranberries
⅓ cup goat cheese, crumbled
⅓ cup pecans
½ cup barley
1 tablespoon honey
1 tablespoon balsamic vinegar
Olive oil
INSTRUCTIONS
Prepare barley according to package instructions.
Heat brussels sprouts, cranberries, and olive oil in a skillet over medium heat.
Cook for 8-10 minutes.
Add balsamic vinegar and honey. Stir to coat and remove from heat.
Toss barley, sprouts, cranberries, and pecans in a large bowl. Top with goat cheese.


Zoodle Greek Salad
Ingredients:
Juice of a lemon 1/4 cup
1 Tbsp balsamic vinegar
1 Tbsp olive oil
1 teaspoon organo
2 medium zucchini, peeled
1/2 cup of cherry tomatoes, halved
10 pitted kalamto olives
2 oz crumbled feta
Directions:
Use a spiral slicer to cut the peeled Zucchini and set aside. Combine all the above ingredients in a bowl then toss in the zucchini noodles. Toss in the liquid until evenly coated.
Enjoy!!!!
Very yummy side!!!!



Mexican Lasagna
This is a recipe that has been floating around in my latest challenge group that I wanted to share with everyone. It is so good and the challengers and their families have loves it! Yup it's fix approved!
Ingredients:
1 Red and Orange Bell Pepper
1 Medium Onion
1 lb Lean Ground Turkey)
1/4 cup Southwest Seasoning (recipe from 21 Day Fix book)
*1 tbsp Chili Powder
2 tsp ground cumin
1 tsp ground coriander
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp oregano
1/2 tsp paprika
1 tsp sea saltShredded Cheese – 6 blue containers worth
Fat Free Refried Beans – 2 Red Containers worth
2 Small Cans Diced Chiles
2 tsp Extra Virgin Olive Oil
12 Corn Tortillas
Directions
Dice the peppers and onions. Heat olive oil in a large skillet and add diced peppers and onions and cook until tender. Remove from the skillet and set aside.
Brown your ground meat in the skillet until almost done. Add chiles to meat and finish cooking through. Add cooked onions and peppers to meat mixture, along with southwest seasoning and 1/4 cup of water. Simmer for 10 minutes.
Spray the bottom of a 9×13 pan with cooking spray. Line the bottom of the pan with 6 tortillas. Spread with one red container of the refried beans. Spread 1/2 of the meat and vegetable mixture over the tortillas and beans.
Layer the remaining 6 tortillas on top of the meat mixture. Repeat spreading the refried beans and remaining meat and vegetable mixture.
Sprinkle 6 blue containers worth of shredded cheese evenly over the top.
Bake at 375 for 30 minutes, or until heated through and cheese is hot and bubbly.
Makes 6 Servings



Chicken avocado Wrap!
Ingredients
4 Reds of cooked and shredded chicken (or 2 chicken breasts, salt and pepper- to taste, 1 Tablespoon mustard, 1 Tablespoon olive oil)
2 blues containers grated cheese (I use mozzarella)
2 blues avocado -diced
2 Tablespoons cilantro-chopped
4 large tortillas
4 Tablespoon Greek yogurt
1 Tablespoon oil
Serves: 4 Portions for one: 1-yellow, 1- blue
Instructions:
Heat 1 tablespoon olive oil in a frying pan, place chicken breast sprinkled with salt and pepper and roast for about 5 minutes on each side. Spread 1 tablespoon mustard over the chicken, add about ¼ cup water add cook covered for a few more minutes.
Cut cooked chicken into thin stings.
Mix the chicken, cheese, cilantro, and the diced avocados.
Spread 1 tablespoon Greek yogurt on each tortilla, add ¼ of the mixture, form a roll.
Heat 1 tablespoon oil into a pan and place all four tortillas on the pan, cook for 2 minutes on medium- high heat. Flip on the other side and cook for another minutes or until the the tortillas are golden
Serve warm.






Butter Pecan Waffle
Ingredients: serving size 1 waffle
1/4 cup oats
1/2 cup egg whites
1/4 cup low fat cottage cheese
1/4 cup mashed butternut squash
1 Tbsp coconut flour
3/4 tsp cinnamon
1 tsp baking powder
1Tbsp pecan, chopped
Directions:
Combine all ingredients except pecans in processor or blender until well combined. Stir in pecan pieces.
Preheat Waffle-maker and cook batter according to waffle maker directions
Enjoy!


Creamy Chicken Avocado Pasta
Ingredients:
Whole Grain pasta- 1/2 cup
1/2 ripe avocado
Juice from 1/2 a lemon (or more if you choose)
3 table spoons of unsweet almond milk
2 tbsp basil
1 tbsp minced garlic
1 lb cooked chicken breast
First cook pasta (boil according to directions). Cook chicken in the oven (400F for 20 minutes). Then place the remaining ingredients in the blender. Once it is blended nicely (mine still had a few clumps) toss it with the chicken and pasta then sprinkle with parmesan or your cheese of choice if you'd like (I used medium asiago cheese and grated it onto ours)
Fix portions: Containers: 1- yellow, 1- blue, 1-red
enjoy!



This recipe uses GREEK YOGURT as the base for a cookie dough treat. You know what that means? Cookie dough for breakfast!
Ingredients:
6oz Plain Greek yogurt
1 Tbsp peanut or almond butter (really and nut butter)
1 tsp honey
1/4 vanilla extract
2 tsp chocolate chips
* FIX Approved!!! (just watch those teaspoons!!!)







FROZEN HOT CHOCOLATE!!! 
1 cup of almond milk
1tsp almond butter
1 heaping tbsp cocoa powder
1/2 ripe avocado
1 frozen banana
1 tbsp honey
Blend until creamy
Topping: Find some whip topping with no bad stuff!!! Check it out at Whole Foods in the frozen section! Good stuff without the guilt!



   
Baked Steel CUT Oatmenal bake!!!
3/4 cup steel cut oatmeal
½ cup almonds or walnuts halves, chopped (I also added pumpkin seeds)
1 teaspoon baking powder
1½ teaspoons ground cinnamon
½ teaspoon fine sea salt
¾ to 1 ½ cups Raspberries or blueberries
2 cups Almond unsweetened milk
2 table spoons organic maple syrup
1 large egg
2 tablespoons (45 grams) unsalted butter, melted and cooled slightly
2 teaspoons vanilla extract
1. In a small bowl, mix together the oats, the nuts, baking powder, cinnamon, and salt.
2. In another bowl, whisk together the milk, maple syrup, egg, butter, and vanilla. Pour the milk mixture over the oat mixture and stir to combine.
3. Preheat the oven to 375°F with a rack in the top third of the oven. Note: I have baked this both in the top third and in the middle and don’t seem to notice much of a difference. Give mixture a good stir. Scatter berries (if using) into an 8-inch square baking dish. Pour milk-oat mixture over the berries.
4. Bake for 55 to 60 minutes (Note: Several commenters have had issues with browning too quickly, so I advise checking after 30 minutes, and if it looks as though it is browning quickly, turn oven down to 350 and check periodically for doneness), or until the top is golden and the oat mixture has set. Remove from the oven, and allow to cool for a few minutes before serving.
Yield: about 6 servings




Baked Protein Pumpkin Pie Oatmeal!
Ingredients:
3 cups old fashioned oatmeal
1 15 oz. can pumpkin puree
1 tsp. pumpkin spice
1 tsp. cinnamon
¼ cup egg whites (around 2 large eggs)
1 mashed ripe banana
1/4 cup Truvia (I used organic coconut palm sugar, i think for the 21 day fix it is probably best to stick with Truvia)
2 tsp vanilla
1 scoop of Vanilla Shakeology

Instructions
Preheat oven to 350 degrees F. Add truvia to almond milk so that it will dissolve first. In a medium mixing bowl add the pumpkin puree, egg whites, vanilla, pumpkin spice, cinnamon, banana, protein powder and almond milk. Mix until smooth and completely combined. Add the oatmeal to the mixture and mix again until completely combined. Pour into a greased or sprayed 8x8 inch baking pan or 9x13. Bake for 35 to 40 minutes (less for a 9x13) or until the center springs back when touched. Serve like you would brownies or a casserole.
*** optional I added Plain greek yogurt on the top with pecans (the yogurt made it not so dry and tasted really good with it I though and so did Reese ;-)



Banana Spiced Apple pancakes
Ingredients:
2 eggs
2 bananas, mashed
1 peeled apple, diced small
2 tbs almond butter (or whatever you have, Pbs or peanut butter)
1 1/2 tsp cinnamon
1/2 tsp nutmeg
1 tsp pure vanilla extract
a little coconut oil for cooking pancakes
Directions:
1. mash the 2 bananas
2. whisk 2 eggs into the mash bananas
3. dice 1 peeled apple
4. stir banans, eggs and apple chucks together
5. next add the almond butter, cinnamon, nutmeg and vanilla
combine until totally mixed together
6. pour into pancake shapes in frying pan and cook until done on both sides
This makes 6 small pancakes
Enjoy and Happy Fall Ya'll



  

Black Bean Quinoa Salad with Steak
Ingredients:
5 teaspoons of extra virgin olive oil
1/2 teaspoon on salt
1/4 teaspoon of chili powder
1/4 teaspoon of ground pepper
2- 6 ounce sirloin steaks
3 table spoons of red wine vinegar
1/4 teaspoon of ground cumin
1/4 teaspoon honey
1 1/3 cup of cooked quinoa
1 can black beans rinsed and drained
3/4 cup chopped red bell pepper
1/4 cup chopped cilantro
1/4 cup sliced green onions
2 cups baby spinach leaves
1 ripe peeled avocado sliced
Directions:
1. Heat a grill or pan over medium-high heat. combine 1 teaspoon oil, 1/4 teaspoon salt, chile powder, and black pepper; rub evenly over steaks. Add steaks to pan; cook 4 minutes on each side or until desired degree of doneness. Let stand 10 minutes. cut steaks diagonally across then grain into slices.
2. Combine remaining 4 teaspoons oil, remaining 1/4 teaspoon salt, red wine vinegar, cumin and honey in a large bowl, stirring with a whisk. Stir in quinoa, beans, bell pepper, cilantro, green onions, spinach; toss to coat.
Divid quinoa mixture evenly among 4 bowls top evenly with steak and avocado
ENJOY!!!

Frittata
* This dish is a big wow factor, low difficulty and cheap all while being balanced and healthy! This is a great breakfast, lunch or dinner! We had ours for dinner and plenty of leftovers for lunch the next day!
Ingredients:
2 egg whites
6 eggs
1/4 teaspoon kosher salt
1/3 cup of milk
3 cups of chopped FRESH kale
1 1/2 teaspoons extra virgin olive oil
1 lb of ground turkey
1/2 cup chopped red bell peppers
1/2 onion
6-8 diced mushrooms
1 ounce or less of crumbled feta (I only had a little feta so I mixed in some mozzarella too)
Directions:
1. Preheat broiler to high. Combine egg whites, eggs, salt , pepper, and milk ; stir with a whisk
2. Heat a 9 inch cast-iron skillet over medium heat and cook the ground turkey, mushrooms, onions and bell pepper (once cooked, set aside)
3. Heat another pan on medium head and sauté kale in olive oil until tender.
4. Mix the sauté kale along with the ground turkey mixture
5. Sprinkle with crumbled cheese
6. Carefully pour egg mixture over ground turkey and kale mixture. cook over medium heat for 5-6 minuets or until eggs are partially set; then broil for 2-3 minutes or until browned on top and almost set.



Rainbow salad!
Ingredients:
* 1 cucumber
* 3 Roma Tomatoes
* 1 red bell pepper
* 1/4 of a red onion
* 1 can of 15 oz garbanzo beans, rinsed and drained
* 1/4 cup of Feta
(for the dressing)
* 3 Tbsp red wine vinegar
* 1/4 cup olive oil
* 2 tsp organo
* 1/4 tsp salt
Directions:
Make the dressing in a small, bowl combine all ingredients and whisk to combine. Set aside.
Dice the cucumber, onion, bell pepper, and tomatoes (remove excess liquid from tomatoes)
Add dressing and toss to combine.
ENJOY!!! Great healthy side item!



Tasty Healthy Turkey Burgers!

Ingredients:
5 oz. plain greek yogurt (small single size)
1/2 medium fresh lemon
¼ tsp minced garlic
1 lb. ground turkey
2 tbsp diced up sun dried tomatoes
1/4 medium red onion
2 oz. frozen organic spinach
¼ cup crumbled feta
1 tsp dried oregano
1 lg. egg 1 med. cucumber
1 tbsp of bail chopped
1 tsp of pepper
Directions:
Prepare the yogurt sauce by combining the yogurt,, dry dill, juice of half the lemon and a dash.
Stir everything to combine and then refrigerate to allow the flavors to blend while you make the burgers.
Thaw the frozen spinach and squeeze out as much moisture as possible. Roughly chop the spinach to prevent long stringy pieces. Also chop the sun dried tomatoes and ¼ of the red onion.
In a bowl combine the ground turkey with the spinach, sun dried tomatoes, red onion, feta, ½ tsp minced garlic, dried oregano, egg, and some freshly ground pepper. Stir everything until it is evenly combined.
Shape the mixture into six patties.
Cook the burgers on the grill.
Once done top the burger with whatever veggie toping you like (I added to 2 tomato slices) and put a tablespoon of the yogurt picture on top and Enjoy!
**** out side was peppers and brussel sprouts with EVOO and garlic sautéed





MEDITERRANEAN COD

Prep Time: 10 minutes
Total Time: 22 minutes
Cook Time: 12 minutes
Ingredients
3/4 cup tomato, chopped
2 teaspoons green onion, chopped
2 teaspoons basil, fresh, chopped
6 olives, black
1/8 teaspoon garlic powder
2 teaspoons extra virgin olive oil
1 tablespoon lemon juice
1 tablespoon balsamic vinegar
6 1/2 ounces cod, raw
Preparation
In a small bowl, combine tomatoes, onions, basil, olives (chopped), garlic powder, olive oil, 1-1/2 tsp. of the lemon juice and vinegar. Let stand at room temperature.
Preheat oven to 425°F. Lightly coat a shallow baking dish with non-stick cooking spray.
Rinse and pat dry the fish with a paper towel. Place fish in prepared baking dish. Drizzle fish with remaining 1-1/2 tsp. lemon juice and top with the tomato mixture. Bake until just cooked through, approximately 10 to 12 minutes, or until fish flakes easily with a fork.



Healthy Banana Pancakes!
1- banana

2- tablespoons flax seed

1- tablespoon of water

1- teaspoon EVOO

1- tablespoon milk

2- packs of oatmeal or 1 cup of rolled oatsDirections:

Smash banana with fork
On the side pour in flax seed and add 1 tablespoon water on flax seed to moisten ( you can do on side of big bowl or in a separate bowl)
Add EVOO, milk and mix. Then last add oatmeal and mix altogether. Spray pan with cooking spray and form a small pancake size patty and cook evenly on both sides.
Myself and my daughter eat it plan but could add syrup ( the one I posted is the cleanest syrup I have found but still high in calories so limit amount) you could also top with sugar free whip topping.
ENJOY!

Strawberry summer spinach salad!
***under 400 calories
Ingredients:
organic cooked chicken,
organic spinach,
strawberries,
nuts, feta,
and lite rasp vinaigrette

Summer salad (great for parties!)
Ingredients:
Bag of frozen organic corn (heat per directions)
cute up cherry tom,
red onion,
avocado,
cucumbers,
cilantro
and a small amount of feta
the sauce is red wine vinegar and EVOO, garlic powder, and salt & pepper.
****I don't really measure just add to taste



 Avocado Deviled Eggs
****Easy, delicious, and high in protein!
Boil a dozen eggs,
peel and remove yolks,
smash one avocado,
6 teaspoons Dijon mustard,
and 1 teaspoon of hot sauce.
Mix together until smooth and place in eggs. Sprinkle with paprika. Yum yum!!!

So I have been purchasing this "Latin ancient grain" at the chief station in Kroger and it has been amazing on wraps! The only thing that bothered me was it wasn't organic. Fortunately Kroger puts all the ingredients on the ticket that prints off. I did not follow it exactly but it turned out just as good if not better!
I used the following Ingredients:
1.5 cups organic kale,
1 cup organic frozen quinoa and brown rice,
half organic red pepper,
1/4 organic red onion,
1/3 cup organic green onions,
half organic fresh lemon juice (freshly squeezed),
2 tablespoons red wine vinegar,
2 tablespoon organic olive oil.
Fresh, healthy and yummy!
***I took a  tortilla (I have recently switched to a low carb, high fiber wrap called Maria and Ricardo's- only 10 Carbs!) and spread a little red pepper hummus and added chicken and the latin ancient grain mixture and ate it as a wrap. Delicious!!!


CALIFORNIA CLUB PIZZA!!!

1 Whole Wheat Pizza Crust
3 Strips of Turkey Bacon
1 Cooked Chicken Breast OR 1 crumbled ground turkey burger
2 Tbs Olive Oil
1 Cup Shreaded 2% Mozzarella
1/3 of a cup of marinara
2 Cups Chopped Lettuce
1 Heaping Table Spoon Greek yogurt (it calls for fat free mayo but Greek yogurt is a better option)
1 medium tomato (or lots of cherries tomatoes if that’s all you have!)
1 Avocado
Optional Chopped Mushrooms and onions.

DIRECTIONS:
Preheat your oven per your pizza crusts directions.
1.Microwave your bacon (yes you can cook it in a pan too, this is just faster) Cut into little bits and set aside
2. Cut up your chicken or Turkey sausage into bite size pieces, set aside.
3. Chop up your onions and mushrooms and set aside
4. Brush olive oil over pizza crust. spread the Marinara Sprinkle Meat, Veggies and Cheese onto crust. Bake per instructions (usually about 15min)
5. While your pizza is baking, put your Chopped (small pieces) lettuce into a bowl and toss with mayo. Cut up avocado and tomato into thin slices. Set aside.
6. When Pizza comes out of oven, spread the lettuce/yogurt mixture evenly over the top. Lay avocado slices and tomato on top.
Cut and enjoy!

   






Caprese Ground Turkey Quinoa Bake
Ingredients:
1 1/4 cups of uncooked Quinoa, rinsed and drained (I used Simple Organic frozen bags from Kroger)
1 lb of ground turkey
1 cup of Cherry tomatoes, halved
Sea salt
Ground Pepper
1 tablespoon of minced garlic
1/4 cup of grated mozzarella cheese
8 ounces of fresh part-skim mozzarella
2 large tomatoes- sliced horizontal
1/4 cup of balsamic vinegar
1/4 cup of basil- thinly sliced
1 table spoon of olive oil

Pre-heat over to 400 degrees.
- Cook your ground turkey  in pan with garlic. Cook the Quinoa as directed on package. Next place the halved cherry tomatoes on a foil-lined baking sheet. drizzle with 1 tablespoon of olive oil and season with salt and fresh ground pepper. Transfer those cherry tomatoes to the oven and roast for 10 minutes until they're tender and the skins have started to burst.
- In a large bowl combine the quinoa, roasted tomatoes, cooked ground turkey, basil, and mozzarella and season with salt and pepper to taste.
- transfer the quinoa mixture to a large cast iron skillet and smooth the top. You can also use regular baking dish.
- starting in the center, overlap slices of tomatoes and mozzarella in a small circle. Make a second circle of overlapping tomatoes and mozzarella, covering the surface of the quinoa. (if using a baking dish that is square or rectangular you can also just make two lines)
- Cover the skillet loosely with foil and bake for 10 minutes. remove the foil and bake for another 10 minutes until the cheese is bubbling and light brown
- While you quinoa bake is in the oven, place the balsamic vinegar in s small saucepan . Bring to a gentle boil and cook for 3 minutes until the vinegar becomes syrupy. Remove for the heat and drizzle onto the quinoa bake and top it off with sprinkled basil and serve

Baked Sweet Potato Fries
Ingredients:
1 or 2 Large Sweet potatoes (in the pic I used one Large)
2 Tbsp of coconut oil
sprinkle with any seasoning ( I used Mrs Dash, salt-free)
Directions:
Cut up the sweet potato horizontally is easiest then cut in half. Take a brush and paint on the coconut oil to the top side. Then sprinkle with your seasoning and bake at 400 degrees for 25 minutes. Check for tenderness and if they are soft they are ready to eat and enjoy! Yum Yum!
   

Cheesy Basil, Zucchini and Squash bake
Ingredients:
1-medium zucchini
1- squash
3 -Tbsp of freshly chopped basil
2- Tbsp of thinly sliced green onion
½ tsp dried thyme
¾ tsp garlic powder
½ cup mozzarella cheese
Instructions:
Preheat oven to 350F. Spray a glass baking dish with olive oil. Cut the squash and zucchini in half-moon slices. Thinly slice the basil and green onion.
Combine the sliced squash, zucchini, chopped basil, sliced green onions, dried thyme, garlic powder, and cheese. Stir together until the veggies are coated. Cook for 25 minutes. Enjoy!

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