Brussels Sprouts Dip
Ingredients: 10 oz fresh sliced Brussels sprouts (about 3 cups)2 green onions, finely chopped 1 1/2 tbsp olive oil8 oz part-skim mozzarella cheese, shredded2 oz fresh Parmesan cheese, shredded1 cup light mayo1/2 cup 2% plain low-fat Greek yogurt2 garlic cloves, minced1-2 tbsp fresh lemon juice1/8 tsp each sea salt and fresh ground black pepperPita chips […]
Protein Pudding
Ingredients: 1 cup of nonfat plain Greek yogurt 1/4 cup favorite protein powder Optional: sweetener of choice (honey, maple syrup, stevia, monk fruit, etc.) Optional Toppings: berries, nuts, low sugar granola, chocolate chips 🙂 Preparation: Mix all ingredients together, add toppings and enjoy immediately. Store in fridge in an airtight container. Makes 1 serving. Nutritional […]
How Much Water do we Really Need Each Day?
We all know that water is essential to our health and well-being, but how much of it do we really need? It’s a common question that most people don’t know the answer to. While the old recommendation used to be 8-10 glasses a day, there’s no one-size-fits-all recommendation that’s right for everyone. Instead, how much […]
Flexibility vs. Mobility: What’s the difference?
Flexibility and mobility are two words we hear a lot in the fitness world. While they’re often used interchangeably, they’re very different things, and they impact our functional fitness in different ways. So, what gives? What separates flexibility and mobility? And how does each contribute to how we feel and perform each day? This blog […]
Spinach and Feta Turkey Burgers
Ingredients: 1 pound ground turkey (or sub ground chicken) 1 teaspoon garlic powder 1 teaspoon salt (Kosher or sea salt) 1/2 teaspoon ground black pepper 1/4 teaspoon crushed red pepper flakes 2/3 cup loosely packed spinach, rough chopped 2/3 cup feta crumbles Preparation: In a large bowl, gently mix everything together with your hands until just combined. You don’t want to overmix otherwise the burgers will be tough. Form four […]
Almond Flour Blueberry Crisp
Ingredients: FILLING 2 pints ripe blueberries 1 teaspoon cinnamon 1 tablespoon arrowroot starch TOPPING 1 cup blanched almond flour 1/2 teaspoon sea salt 1 cup unsweetened shredded coconut 1 cup walnuts ½ cup melted coconut oil ¼ cup maple syrup (or honey) Preparation: Preheat oven to 350ºF and add blueberries to a 2-quart baking dish. Sprinkle with cinnamon and arrowroot starch, and stir well. To make the topping, add almond flour to a large […]
Buffalo Shredded Chicken
Ingredients: 1 jar of Primal Kitchen Buffalo Sauce 2 packages of organic chicken breast (3-4 breasts in each container) 1 T of your favorite oil Water or bone broth (start with 1/2 cup and add as needed if the chicken looks dry when cooking) Preparation: Put all ingredients in your slow cooker for 4-5 hours, […]
Cookie Baked Oatmeal
Ingredients: 1/2 cup oats 1/2 banana 1 organic egg 1/4 cup unsweetened vanilla or regular milk of choice pinch sea salt 1/4 tsp baking soda chocolate chips (optional – for topping) Preparation: Preheat oven to 350F. Lightly coat an oven-safe mug, ramekin, or baking dish with oil. Add all ingredients (except chocolate chips) to a blender and blend until fully combined. Pour batter into baking […]
Healthy Chicken Salad
Ingredients: 3 cups cooked boneless skinless organic chicken breasts (about 3 chicken breasts) 2 cups seedless red grapes, halved 3 medium stalks celery, diced 2 large green onions, chopped 1/2 cup sliced almonds, toasted 1 cup plain nonfat Greek yogurt 2 tablespoons of your favorite unsweetened milk 2 teaspoons raw honey 1 teaspoon kosher salt 1/2 teaspoon black pepper 2 tablespoons fresh dill, chopped Serving suggestions: lettuce leaves, high fiber crackers, whole grain bread Preparation: Place […]
Cheesy Cauliflower Nachos
Ingredients: 1 Tablespoon olive or avocado oil cooking spray 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 1/2 teaspoon ground cumin 1/2 teaspoon paprika 1/4 teaspoon chili powder 1/2 teaspoon sea salt 5 cups cauliflower florets cut into ½-inch slices 1/3 cup refried beans 3/4 cup shredded Mexican cheddar cheese 1 jalapeno sliced 1/2 cup chopped grape/cherry tomatoes 1/4 cup diced red onion 1/4 cup chopped fresh cilantro 1 avocado sliced or chopped (optional) Preparation: Preheat oven to 425°F. Spray a large baking sheet with […]
