Crock Pot Salsa Chicken

Here's one more crock pot recipe for the books. It turns out like fajita filling and tastes amazing! You could put it in a tortilla or add brown rice.

Ingredients:

3-4 lbs skinless, boneless chicken breasts
1 1/2 cups of your favorite salsa
4 diced tomatoes
1 green pepper
2 Tablespoons garlic powder
2 Tablespoons red pepper flakes
1 Tablespoon black pepper

Cooks in 5 hours on high or 7 hours on low. Pull apart chicken breasts.

6 ounce serving: Calories 160, Fat 2g, Carbs 2g, Protein 36g

Crock Pot Jambalaya

I know everyone is busy and I've been so preoccupied myself that I've hardly had time to prepare actual dinners so I thought I'd share this quick and easy recipe tonight. Crock pots are such great time savers!

I found this Jambalaya recipe on Pinterest (seriously, what did we do before Pinterest?) and it actually turned out amazing! Get this...it's only 230 calories per serving!!!

1. In a crock pot combine...

• 2 cups of water
• 8 ounces of skinless chicken breast cut in 1" cubes
• 8 ounces sweet Italian turkey sausage, halved lengthwise and cut into 1/2" slices
• 8 ounces of chopped bell pepper
• 8 ounces of chopped onion
• 1 can (14.5 oz) diced tomatoes with jalapeno peppers, undrained
• Seasoning from jambalaya rice mix (you have to sift this from the rice unless you can find a mix that is separated) and save the rice for later

2. Turn the crock pot on low and leave for 5-6 hours

3. Stir in the rice and let cook for 45 more minutes before serving

Serving Size: 1 cup; 230 calories

Servings per pot: 7 

If anyone has other crock pot recipes and want to share, please leave a link or comment below! I'm always wanting to try new recipes and love to share with others! 

Oatmeal for Breakfast

We hear it all the time...breakfast is the most important meal of the day. But finding time to make a healthy breakfast can be such a roadblock for those of us who love our sleep. Try this: while running out the door in the morning, grab a banana or something you prepared the night before. This is what I do during the week while I'm working.

On the weekends, however, I make sure to cook meals that have more nutritional value and are more filling. Egg whites and left over veggies from the week can make a great omelet but recently I've been eating lots of plain oatmeal with natural honey. This breakfast is only 160 calories! Make sure to get raw, pure honey - no added sugar!

 This breakfast combined with a clean diet should allow you to reach your goals in no time. Just stick with it and don't get discouraged. For more clean recipes, check out my earlier blog posts. And if you have questions or comments, please leave them below.

Spaghetti with Ground Turkey

Ingredients:
1lb ground turkey
1/2 box whole wheat spaghetti
1 jar meatless spaghetti sauce


This recipe is very self explanatory. You make it just like regular spaghetti, just substituting ground turkey for ground beef and whole wheat spaghetti for regular spaghetti noodles.


I make sure to measure out servings before mixing all the ingredients together. I use 4 oz of ground turkey, one cup of spaghetti and about 3/4 cup of sauce. An easy tip when you're measuring the ground turkey is to split it into 4 parts (see picture below) since it comes in 16 oz packages.

I top my spaghetti with red pepper flakes. It's quick and easy! Such a good meal with healthy carbohydrates! Makes for good leftovers the next day.

Carb Cycling Days 3, 4 & 5

So far the carb cycling hasn't done much for me as far as I can tell. The scale has remained the same since the one lb loss and the food is a little restrictive since there has to be specific amounts of macros. So far I've been able to stay on track. I read that it takes a few weeks to see results; however, if something doesn't give me proof soon, I don't know how much longer I'll stay on the carb cycle.

Day 3 was a high carb day. It was great! Not gonna lie. I enjoyed eating carbs for every meal and snack. It made me feeling fuller, but because the calories are about the same as the low carb days, I did still feel a little hungry at times. The oatmeal wasn't the best and it took a lot to eat the majority of it, but I know it's good for me and not everything I eat has to taste great. I also had a killer workout at the gym focusing on legs. It is recommended that workouts be more strenuous on high carb days.

Day 4 was a little disappointing to have to go back to low carbs. I took my grandmother out to a restaurant to meet some friends for lunch and the waitress was very accommodating to my needs. I ordered a small piece of grilled chicken and a small salad with only vegetables. She asked what kind of dressing I wanted, and I politely said, "None, thank you. I brought my own." She said, "Ok." I appreciated the non-judgmental response to my order. Sometimes it's difficult to order what you need in a restaurant so when you find a place that will cater to you, it's like hitting the jackpot.

Day 5 was basically a repeat of day 1. I was home for most of the day, except going to the gym, so I was able to stay on schedule for the most part. I've had to fight off a few food cravings throughout the day but you have to remember it's a mental game. When you feed your body what it needs, it'll thank you. Be strong and keep yourself focused. Remember what you eat in private will show in public.

Measuring Woes

One of the excuses I hear about dieting is that it's so hard to measure everything to get the exact amount you're supposed to eat.

Here's a tip: when eating something like almonds measure the amount the first time. The picture to the right is 1/4 cup. Then count how many almonds are in that measurement. There were exactly 50 almonds. From now on, just count them out quickly in your hand and go! No more measuring and less dirty dishes.

If you have any other ideas on how to cut corners with measuring food, comment below!

Carb Cycling Days 1 & 2

So far the carb cycling is going well. I was pleasantly surprised this morning when I got on the scale and I had lost 1 lb. I plateaued for so long that I almost forgot what it felt like to see a lower number - ALMOST! It's a great feeling.

Day 1 was pretty easy although I felt hungry from the calorie restriction that I haven't been used to lately. The gallon of water kept me full for the most part. I was able to keep on schedule and enjoyed all the foods.

Day 2 was a little more challenging with the schedule. I was busy during the set times to eat so I had to modify a little bit. As far as I can tell, it's ok as long as the meals and snacks are spread throughout the day to keep the metabolism going.

I'm excited for the high carb day tomorrow: oatmeal, brown rice, and whole wheat pasta! YES! Stay tuned...

Carb Cycling

I've been looking for a way to get past this plateau in my weight loss and, after some research, I'm going to try carb cycling. For the most part, I do not eat many carbs in my daily diet just as a general rule. From what I read, after experiencing a low carb diet for an extended period of time, your body gets used to it and your metabolism slows as a result. So adding one day of carb loading after every two days of low carbs should jump start that metabolism again. It is important to keep the same amounts of protein everyday and add more healthy fats on low carb days. Here's what I'm trying for the next two weeks. Stay tuned for the results!

*Drink 1 gallon of water every day*

LOW CARB DAYS: Monday, Tuesday, Thursday, Friday:

Breakfast 7am - 2 egg whites with peppers and onions

Snack 10am - 1 apple and 1/4 cup almonds

Lunch 1pm - 4 oz grilled chicken, spinach salad with peppers, onions, 1/4 avocado and olive oil for dressing

Snack 4pm - 1 cucumber OR 1 tomato

Dinner 7pm - 4 oz grilled chicken OR 3 oz fish, carrots OR asparagus

HIGH CARB DAYS: Wednesday, Saturday

Breakfast 7am - 1 cup oatmeal with cinnamon, 1 cup strawberries

Snack 10am - 1 apple

Lunch 1pm - 1 cup brown rice, 4 oz grilled chicken, 1/2 cup black beans, 1/4 cup corn

Snack 4pm - 1 sweet potato

Dinner 7pm - 1 cup whole wheat spaghetti, 3 oz ground turkey, 1 cup traditional Ragu spaghetti sauce

Watermelon Cake

A great alternative to the traditional birthday cake with all the calories!

Ingredients:

Watermelon

Blackberries

Strawberries

Kiwis

1 1/2 cup sliced Almonds

2 cans coconut milk

1 tablespoon pure honey

1/2 teaspoon vanilla extract

*The cans of coconut milk must go in the refrigerator for at least 6 hours for the cream to separate from the milk. You'll use the cream for this recipe.*

To cut the watermelon, cut the ends off and discard. Set the watermelon on one side and cut just around the inside of the rind. Cut rind in smaller pieces and remove from watermelon. Shave off any rind left on the watermelon and shape into a cake. You can cut the watermelon into wedges at this point if you want, but there will be cracks in the cake. So if you want it to look perfect, I suggest leaving it whole. 

Toast the almonds in a small skillet. Use medium heat and flip almonds. They will be toasted when they begin to brown. Remove from heat and allow to cool completely. 

To make the "icing", poke holes in the bottom of the cans of coconut milk (the cream will be on the top) and drain the milk into a container. Once drained, cut open the cans and put the cream, honey, and vanilla extract in a mixing bowl. Mix with a hand mixer on high for 5 mins. Put on sides and top of watermelon. 

Apply the almond slices around the sides and top with fruit. 

Sweet Potato Fries

SPOILER ALERT: Sweet Potato Fries do not taste like french fries...just sayin'. I didn't like these when they first became popular, but I have acquired the taste and knowing how to cook them properly without deep-frying them makes a huge difference. Plus, they have great health benefits!

To prepare, wash sweet potatoes (we usually do 4) then place them in the microwave for 1 min to soften them just enough to cut easily. You don't want to cook them at this point. If you have a fry cutter, I suggest using that to cut the fries perfectly instead of cutting them by hand.

After cutting them, put some EVOO in a wok - you could use a skillet but 4 sweet potatoes take up a lot of room. Add the sweet potatoes and cook over medium heat. Continue to flip and stir until all the sweet potatoes are cooked and start to get crisp on the outside. This takes around 15-20 mins. Add sea salt to taste.

There are several sweet potato fry recipes out there on the internet that ask you to bake the fries. I've never baked them before but wouldn't be opposed to trying it. Let me know if you've ever baked sweet potato fries and how they turned out. Comment below!

Mango Salsa

Ingredients:

1 Mango 

1/2 Red Bell Pepper

1/4 Cup Red Onion

1/2 Avocado

1 Tablespoon Cilantro

1 Tablespoon Lime Juice

1/2 Tablespoon Lemon Juice

Cut the mango, bell pepper, onion and avocado into small pieces. Put everything in a bowl and stir. Refrigerate 15 mins to allow flavors to mix together. Put on fish, shrimp, chicken or just brown rice when you're having a meatless day! 

Salmon Dishes

Salmon is one of my favorites!!!

Of course, fresh salmon is always the best but getting frozen salmon from the grocery store is always a good idea so you always have it in your freezer at home. It's my go-to dinner!

You can flavor salmon with all kinds of seasonings. In this picture, I used a lemon-pepper seasoning. It was great. If you like a kick to your food, use Old Bay. There are all kinds of seasonings to use. Experiment and let me know what kinds become your favorite in the comments below!

To prepare salmon, properly thaw and place in a skillet with extra virgin olive oil. Apply seasonings of your choice and cook thoroughly on medium heat.

The brown rice in the picture is a boil-n-bag brown rice that takes 10 mins to cook in a pot of water - super easy! And the asparagus was put in a steamer bag with one tablespoon of water for 2 mins 30 secs. After the salmon thaws, this meal takes 15-20 mins tops!

Peanut Butter Banana Smoothie (Non Dairy)

I usually make this for breakfast, but you could have it for a snack in between meals as well!

Ingredients:
1 Banana
10 oz. Almond Milk
1 Tablespoon Natural Peanut Butter
5-6 Ice Cubes

Put all ingredients in blender and blend until smooth - maybe 10 - 15 seconds. Quick and easy!

Cilantro Lime Shrimp

Ingredients:
Extra Virgin Olive Oil
1 Bag Med/Lg Raw Shrimp (thawed)
Cilantro (fresh is best or dried works too)
1/2 Lime

Swirl some EVOO in a skillet and put in all the thawed shrimp. Use medium heat. Once the shrimp begin to cook, add the cilantro and lime. Flip the shrimp to ensure they are cooked thoroughly.

You can eat these shrimp over a bed of brown rice or make shrimp tacos! Any other healthy suggestions? Comment below!

Chocolate Peanut Butter "Milkshake"

Wards off ice cream cravings! Tastes delicious! 

Ingredients:

2 frozen bananas

¾ cup almond milk

2 Tablespoons cocoa powder

¼ cup natural peanut butter

1 teaspoon vanilla extract

7 ice cubes

Throw all ingredients in a blender until creamy. Makes 2 servings. 

Tuna and Chickpea Salad

Very simple dish! :)

Ingredients:

3 Tablespoons extra virgin olive oil

1 Tablespoon lemon juice

1 teaspoon balsamic vinegar

2 cans chickpeas/garbanzo beans

3 cans tuna in water

¼ of a red onion chopped finely

¼ head of lettuce chopped finely (can use arugula or whatever you have)

Stir olive oil, lemon juice and balsamic vinegar together. Add onion. Drain tuna and add. Mix in lettuce. Mix in chickpeas at the end. 

Turkey Stuffed Peppers

Stuffed Peppers

1 lb ground turkey

½ onion

Garlic powder

3 large bell peppers, any color

1 cup fat free chicken broth without msg and low sodium

8 oz tomato sauce

½ cup cooked brown rice

Heat oven to 400 degrees.

Brown the turkey in a skillet with onion and garlic. Add tomato sauce and ½ cup of chicken broth. Mix well. Simmer for 5 mins. Add cooked rice and stir.

Cut bell peppers lengthwise and clean out veins and seeds (should make 6 servings). Lay in glass baking dish. Add the mixture evenly to the six peppers. Pour remaining ½ cup of chicken broth over the peppers.

Cover with foil and bake for 35 mins. 

Clean Turkey Chili

This Clean Turkey Chili recipe is great for the winter months or when you just want a good bowl of soup.

Ingredients:

2 large cans tomato juice

3 cans kidney beans

1 yellow or white onion, chopped

1 lb ground turkey (the leanest you can get)

Garlic powder

Ground pepper

Chili powder

1 mild chili seasoning packet

1 hot chili seasoning packet

Cook turkey and onion in skillet and season with garlic powder and ground pepper. Combine tomato juice, kidney beans, turkey and onion into large pot. Add packets of chili seasoning and chili powder to taste. Heat through and stir occasionally.