Sunrise Peach Orange Protein Smoothie

 

Sunrise Peach Orange Protein Smoothie

Yield: 2 servings

Prep Time: 15minutes mins

Total Time: 15minutes mins

Ingredients

• 1 (11-ounce) can mandarin oranges, undrained (see note)
• 1 (5.3 ounce) container peach Greek yogurt (or other flavor of choice)
• 1 frozen banana (see note)
• 2 scoops vanilla protein powder (optional - see note)
• 2 cups frozen peach slices

Instructions 

• Combine all ingredients in a blender and process until smooth. Adjust consistency with milk/yogurt to thin or additional frozen peaches to thicken, if needed.
• Serve immediately.

Notes

Oranges: you can replace the canned mandarin oranges with fresh segmented orange slices, orange juice, or a bottled juice blend (the Naked brand orange-mango flavor is my favorite and is delicious in this smoothie). 

Banana: if you don't have frozen bananas on hand, a fresh banana will do. You may need/want to increase the frozen peaches for consistency. 

Protein Powder: brands of protein powder vary greatly in terms of taste/quality. Clean Simple Eats vanilla protein powder is my favorite. I also use Vital Proteins collagen peptides (or a combination). You can easily omit the protein powder - the smoothie may be less creamy if doing so. 

Peri Peri Chicken Bowls

 

Ingredients

• 1 tsp sweet paprika
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 tsp dried oregano
• 1 tsp sea salt flakes
• ¼ tsp freshly cracked black pepper
• ¼ cup (60 ml) extra-virgin olive oil
• 800 g (1 lb 12 oz) boneless, skinless chicken thighs, cut into bite-sized pieces (you can use up to 1 kg/2 lb 3 oz of chicken) (see note 1 if you would prefer to use chicken breast)

PERI PERI MAYONNAISE

• ⅔ cup (160 g) whole-egg mayonnaise (or plain Greek yoghurt)
• 1 tsp sweet paprika
• ½ tsp onion powder
• ¼ tsp sea salt flakes
• 1 tbsp lime juice
• 1–2 tbsp water

CABBAGE SALAD

• 1 cup (75 g) finely shredded red cabbage
• 2 tomatoes, diced
• 1 cup corn kernels (tinned; fresh; or frozen, thawed and steamed)
• ½ bunch coriander (cilantro), finely chopped
• ½ red onion, finely diced
• 1 tbsp lime juice
• ½ tsp sea salt flakes

TO SERVE

• Steamed rice
• Lime wedges (optional)
• 
  
• DIRECTIONS
• Marinate the chicken – In a large bowl, combine the paprika, onion powder, garlic powder, oregano, salt, pepper and olive oil. Add the chicken and toss well to coat.
• Cook the chicken (choose your method):
  Pan-fry – Heat a large non-stick or cast-iron pan over medium–high heat. Add the chicken in a single layer (cook in batches if needed) and cook for 3–4 minutes per side, or until golden and cooked through.
  Oven-bake – Preheat the oven to 220°C (425°F) (200°C/400°F fan-forced). Spread the chicken in a single layer on a baking tray lined with baking (parchment) paper. Bake for 18–20 minutes, or until golden and cooked through. For extra char, place under the oven grill (broiler) for the last 2–3 minutes.
  Air fry – Preheat the air fryer to 200°C (400°F). Arrange the chicken in a single layer in the basket (cook in batches if needed). Air fry for 12–15 minutes, shaking halfway, until golden and cooked through.
• Make the peri peri mayonnaise – In a small bowl, mix together the mayonnaise (or Greek yoghurt), paprika, onion powder, salt and lime juice until smooth and combined. Refrigerate until ready to serve.
• Make the cabbage salad – In a medium bowl, combine the cabbage, tomato, corn, coriander, red onion, lime juice and salt. Toss using tongs to combine.
• Assemble – Divide the rice and cabbage salad among four bowls. Top with the cooked chicken and juices from the pan/oven tray or air fryer basket. 
• Serve – Drizzle with the peri peri mayonnaise. Serve with extra lime wedges, if desired.

High Protein Veggie Dip + Nut Thins

 In a bowl add:

Finely chopped romaine or other green lettuce
Black Beans
Fire Roasted Corn
Red Onion--finely minced
Guacamole/Avocado
Chicken
Banana Peppers
Scoop of Greek Yogurt
Fajita Seasoning
Drizzle of Hot Honey
Lime Juice

Mix together well and serve with cheddar cheese Nut Thins.

Chicken Egg Roll in a Bowl

Prep Time: 5 mins

• Cook Time: 15 mins
• Total Time: 20 mins

Ingredients

• 1 lb. ground chicken (or ground turkey, beef or pork)
• 1 tablespoon olive oil
• Salt and ground pepper, to taste (just a little to season the chicken)
• 1/4 cup low-sodium soy sauce
• 1 teaspoon sesame oil
• 2 cloves garlic, minced
• 1 tablespoon fresh grated ginger
• 1 teaspoon roasted red chili paste (or more if you like the spice)
• 4 cups coleslaw mix
• 1/4 cup green onions, sliced
• Sesame seeds, for garnish
  
  Instructions

1. In a large skillet, heat 1 tablespoon of oil over medium-high heat. Add the ground chicken to the pan, season with a little salt and pepper (you don’t need much since there is a lot of sodium in the soy sauce), and cook for about 6 minutes until the chicken is browned and cooked through, stirring to crumble.
2. While the chicken is cooking, whisk together soy sauce, sesame oil, garlic, ginger and roasted red chili paste in a small bowl; set aside.
3. Once the ground chicken is cooked through, add the coleslaw mix to the skillet and stir everything together until the coleslaw mix has softened.  Pour the sauce in the skillet, stirring well until everything is completely coated.  Cook for a few more minutes until the sauce has thickened, about 2 minutes.
4. Serve over white or brown rice, or you can enjoy the meal as it is, and garnish with sliced green onions and sesame seeds.  Enjoy!

Nutrition Facts:

• Serving Size: 1/4 of recipe
• Calories: 254
• Sugar: 2.6 g
• Sodium: 708.2 mg
• Fat: 14.7 g
• Saturated Fat: 3.7 g
• Carbohydrates: 6.1 g
• Fiber: 1.8 g
• Protein: 23.2 g

* Please note that all nutrition information are just estimates. Values will vary among brands, so we encourage you to calculate these on your own for most accurate results.

Asian Ground Turkey and Green Bean Stir Fry

Ingredients

• 2 tablespoons olive oil, divided
• 1 lb green beans, trimmed and chopped
• Salt and pepper, to taste
• 1 lb ground turkey
• 1/2 cup onion, chopped
• 3 cloves garlic, minced

FOR THE SAUCE:

• 1/4 cup low-sodium soy sauce
• 2 tablespoons honey
• 2 teaspoons chili garlic sauce
• 1 teaspoon sesame oil
• 1 teaspoon fresh ginger, grated
• 1/4 teaspoon pepper
• 1/4 teaspoon red pepper flakes

Instructions

1. In a large skillet, heat one tablespoon of olive oil over medium-high heat.  Once the pan is hot, add green beans and season with a little salt and pepper.
2. Sauté the green beans for about 6 minutes until they start to get a little char and are tender, but still crisp.  We don’t want floppy green beans!  Transfer the green beans to a bowl and set aside.
3. Drizzle the remaining tablespoon of olive oil in the hot skillet and add the chopped onion.  Sauté the onion until fragrant and translucent, about 2 to 3 minutes.  Add the garlic and sauté for an additional 30 seconds, being careful not to burn.
4. Add the ground turkey and brown until crumbled and turkey is fully cooked.
5. While the ground turkey is cooking in the skillet, whisk together soy sauce, chili garlic sauce, honey, sesame oil, ginger and seasonings.
6. Add the cooked green beans back into the pan and pour in the sauce, mixing well, making sure to completely coat the ground turkey and green beans.  Let everything simmer for 2 to 3 more minutes, until sauce has thickened.  Serve over hot rice and enjoy!

Nutrition Facts:

• Serving Size: 1/4 of recipe
• Calories: 298
• Sugar: 13.5 g
• Sodium: 794.4 mg
• Fat: 13.5 g
• Saturated Fat: 3 g
• Carbohydrates: 21 g
• Fiber: 3.6 g
• Protein: 25.7 g

* Please note that all nutrition information are just estimates. Values will vary among brands, so we encourage you to calculate these on your own for most accurate results.

Honey Sriracha Glazed Meatballs

 

Ingredients

FOR THE MEATBALLS:

• 2 lbs lean ground turkey
• 1 cup whole wheat panko breadcrumbs
• 2 eggs
• 1/4 cup green onions, chopped
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper

FOR THE SAUCE:

• 1/4 cup Sriracha
• 3 tablespoons reduced-sodium soy sauce
• 3 tablespoons rice vinegar
• 3 tablespoons honey
• 1 Tbsp grated fresh ginger
• 3 cloves garlic, minced
• 1/2 teaspoon sesame oil

Instructions

1. Preheat oven to 375 degrees F.
2. In a large bowl, mix together turkey, breadcrumbs, eggs, green onions, garlic powder and salt/pepper until well combined. Shape mixture into 1 1/2-inch balls (you’ll make roughly 40 balls) and place spaced apart on prepared baking sheets lightly sprayed with cooking spray.
3. Bake meatballs for 20 to 25 minutes, or until browned and cooked through.
4. While the meatballs are baking, combine all the ingredients for the sauce in a small saucepan and bring to a boil over medium heat, whisking continuously. Reduce heat and simmer for 8 to 10 minutes (the sauce will start to thicken) then toss with the meatballs.
5. Serve immediately over brown rice and top with green onions and a few sesame seeds. Enjoy!

Nutrition Facts:

• Serving Size: 5 meatballs
• Calories: 296
• Sugar: 9 g
• Sodium: 648.9 mg
• Fat: 10.8 g
• Saturated Fat: 3.2 g
• Carbohydrates: 18.7 g
• Fiber: 1.4 g
• Protein: 26.9 g

* Please note that all nutrition information are just estimates. Values will vary among brands, so we encourage you to calculate these on your own for most accurate results.

Sheet Pan Sausage Dinner

 

Healthy 20 Minute Sheet Pan Sausage and Veggies

 Prep Time10 minutes

 Cook Time20 minutes

 Total Time30 minutes

 Servings4 -6

 AuthorLayla

Ingredients

• 12-16 ounces Smoked Turkey or Chicken Sausage about 3 cups
• 2 cups sweet potato diced into 1/2'' cubes
• 2 cups broccoli florets
• 1 cup bell pepper chopped (any colors you like)
• 2 cloves garlic minced
• 2 tablespoons olive oil
• 1 tablespoon Italian seasoning or taco, Cajun of your favorite spice blend!
• ½ teaspoon salt
• ½ teaspoon black pepper

Instructions

• Pre-heat oven to 400F.
• Slice the sausage into 1'' rounds. Dice the sweet potatoes into small 1/2'' cubes.
• Add the sausage, veggies and minced garlic to a large baking sheet. Drizzle with olive oil and sprinkle with the Italian spices or your favorite spice blend. Seasoning with salt and pepper. Toss veggies with your hands until they are fully combined and coated with olive oil and spices.
• Bake for 20 minutes, flipping halfway. Enjoy with rice, quinoa, in sandwiches or as is for weight loss!

Notes

Other veggies that are also great in this dish include zucchini, asparagus, green beans, brussels sprouts, grape tomatoes, onion, and carrots.

Healthy Applesauce Oat Muffins

1 C rolled oats
1 C unsweetened applesauce
1/2 C milk
1 egg
1 tsp vanilla
4 TBS butter or coconut oil, melted
1/3 C sugar
3/4 C whole wheat flour
1 tsp baking powder
1/2 tsp baking soda
1 tsp cinnamon
1/4 tsp salt
1/2 C dried cranberries/raisins (optional)

Preheat oven to 375. Line a 12 cup muffin tin with liners or grease the muffin cups. Set aside.

In a medium bowl, stir together the oatmeal, applesauce, milk, egg, vanilla, butter and sugar. Set aswide.

In a large bowl, whisk the flour, baking powder, baking soda, cinnamon, and salt (and berries if using). Make a well in the center and pout in the applesauce mixture. Stire until just combined (don't overmix or the muffins will be dense and dry). The muffin batter texture might be a bit different (wetter?) than other m uffin batters but no fear, carry on!

Distribute the batter evenly among the 12 muffin cups. Bake for 15-20 minutes until a toothipick unserted in the cneter comes out clean. Don't overbake or the muffins will be dry.

Remove the muffins to a rack and cool completely. Once cool, I place 6-9 muffins in a large freezer Ziploc bag, suck all the air out, and seal the bag, and freeze. 

Thai Chicken Wraps with Peanut Sauce

Ingredients:

For the Chicken:

• 4 boneless, skinless chicken breasts
• 1 teaspoon garlic powder
• 1 teaspoon pepper
• 1 teaspoon salt
• 1 teaspoon sugar

For the Veggie Saute:

• 2 teaspoons olive oil
• 1/2 red onion, thinly sliced
• 1 cup finely shredded green cabbage
• 1 cup finely shredded carrots
• 1 tablespoon freshly grated ginger
• 2 large cloves garlic, finely minced

To Wrap:

• 6 12-inch tortillas
• 3 cups warm, cooked Jasmine rice
• 4 green onions, thinly sliced
• Chopped roasted, salted peanuts

For the Peanut Sauce:

• 1/4 cup creamy peanut butter
• 2 tablespoons peanut oil or canola oil
• 2 tablespoons rice vinegar
• 1 tablespoon soy sauce
• 1 teaspoon honey
• 2 cloves garlic, minced
• 1-inch piece of fresh ginger, peeled and chopped
• 1/4 teaspoon red pepper flakes

Directions:

1. Combine garlic, pepper, sugar, and salt in a small bowl. Rub the mixture onto both sides of the chicken. Preheat the broiler to high (or use a gas or charcoal grill) and broil (or grill) the chicken about 4-5 minutes on each side until cooked through. Remove to a plate and tent with foil. Let the chicken rest 5-10 minutes before slicing into thin strips.
2. Combine all the peanut sauce ingredients in a blender or food processor and blend/process until smooth. Set aside.
3. In a large nonstick skillet, heat the olive oil over medium heat and add the onion, cabbage, carrots, ginger and garlic. Sauté the mixture, stirring often, for 4-5 minutes, until the vegetables are crisp tender. Place a scoop of warm rice on a tortilla. Top with sliced chicken, sauteed vegetables and sprinkle the roasted peanuts and green onions on top. Drizzle peanut sauce over the top. Roll up tightly and serve immediately.

Apple Banana Muffins

2 large eggs - lightly beaten
1 C mashed banana (about 2 large bananas)
1 TBS butter - melted
1 1/2 C almond flour
3/4 tsp baking soda
dash of sea salt
1/2 C chopped apple

Preheat oven to 350. Grease 9 muffin tins.

Mix eggs, banana and butter well in a medium bowl.
Mix flour, baking soda and salt well in a separate bowl.
Add dry ingredients to wet until just blended.
Stir in chopped apple. 
Bake 18-22 minutes or until golden brown and a toothpick comes out clean. 
Cool for a few minutes in muffin pan; transfer to cooling rack.

Southwestern Chopped Salad with Cilantro Lime Dressing

Ingredients:

5 C chopped romaine lettuce
1/2 C cherry tomatoes, halved
1/2 C canned corn, drained
1/2 C black beans, drained and rinsed
2 TBS cilantro, chopped
1 avocado, halved, seeded, peeled, and diced

For dressing:

1 C loosely packed cilantro, stems removed
1/2 C plain Greek yogurt
2 cloves of garlic
Juice of 1 lime
Pinch of salt
1/4 C olive oil
2 TBS apple cider vinegar 

Instructions:

To make dressing; combine cilantro, yogurt, lime juice and salt in a processor. With motor running, add oil and vinegar in a slow stream until emulsified. Set aside.

To assemble salad; place romaine lettuce in a large bowl; top with tomatoes, corn, black beans, and cilantro. Pour dressing on top and gently toss. Stir in avocado.

Serve immediately. 

California Black Bean Burgers

Ingredients:

1 can (15 oz) black beans with cumin and chili spices, undrained or 1/2 C dry beans
1 can (4.5 oz) chopped green chilies, undrained
1 C unseasoned bread crumbs
1 egg, beaten
1/4 C cornmeal
2 TBS vegetable oil
buns

In a food processor or blender, place beans. Cover; process until slightly mashed. Remove from food processor; place in medium bowl. Stir in chilies, bread crumbs, and egg. Shape mixture into 5 patties, about 1/2 thick (or smaller for children). Coat each patty with cornmeal.

In a 10 inch skillet, heat oil over medium heat. Add patties; cook 10-15 minutes, turning once, until crisp and thoroughly cooked on both sides.

Serve on buns with your favorite condiments.