Green tea + honey smoothie:
Roughly 1/3c chilled unsweetened green tea, mango, raspberries, & banana. Blend with ice & honey
Thin sliced boneless chicken breast
White sweet onion (chopped)
Zucchini / yellow squash
Carrots (sliced thin on a mandolin)
Thinly sliced green onion
1 TBS sesame oil
1 TBS rice wine vinegar
2 TBS low sodium soy sauce
Sautée chicken with sesame oil until fully cooked. In separate pan cook thinly sliced vegetables in cooking spray and the rice wine vinegar until soft. Place veg and chicken in the lettuce wraps and add soy sauce to your liking!
1 scoop vanilla whey protein powder
1/2c unsweetened almond milk
1/2-1/3c oat flour (depending on how think you like them)
1TBS Agave syrup
Blend banana and almond milk in a blender/magic bullet. Pour into a bowl, add flour and protein powder until smooth. Pour on griddle, makes 4-6 pancakes! Drizzle with agave syrup and top with any kind of fruit!
Green beans + ground chicken
1-2lbs ground chicken breast
1lb fresh green beans
Garlic and herb Mrs. Dash or any non-salt seasoning
Green beans- cut off stems, fill a shallow pot with water. Bring to a boil then add beans. Let cook for 6-10 minutes until desired tenderness. Drain. Place back in pan with 1TBS EVOO. Sautée in oil for 1-2min until fully coated.
Chicken- spray pan with cooking spray, add chicken and spices when pan is warm
Baked chicken with zucchini
4 thinly sliced chicken breasts
4 zucchini (yellow or green)
Whole wheat angel hair pasta
Mrs. Dash seasoning to taste
1 can All natural diced tomatoes (I added dried oregano/basil to my tomatoes)
Shaved Parmesan cheese
Pre-heat oven to 400 degrees. Spray baking baking dish with cooking spray. Cut zucchini into small pieces and toss with seasoning and EVOO. Cover chicken with spices and place on top of the zucchini. Bake for 20-25 minutes or until chicken is cooked. Cook pasta with directions on the box. When chicken and zucchini is finished, place over pasta on plate. Then top with diced tomatoes!
Many of you have been asking for a shopping list for healthier eating. I understand everyone won’t like everything on this list, but it is yours to modify! Just click the link below the picture for the enlarged guide. Not only are the ECD shopping lists wonderful, the entire book series and website are amazing! ENJOY!
Seriously good for on the go! Cut up an apple and you’re all set! If you don’t have time to sit and eat, just squeeze out of the package on to your apple!
One package = one serving size, but be careful there are 200 calories in this little guy! (The larger size pictured) No need to eat the whole thing in one sitting! (Although I could because it’s SO good!)
All natural + gluten free. Found at Kroger
Marinated chicken with quinoa
4 thin cut chicken breasts
2 TBS Zero calorie balsamic dressing (in previous post)
1 TBS garlic & herb Mrs. Dash
1 TBS garlic powder
1c uncooked quinoa
2c all natural low sodium chicken stock
1 roma tomato
1c uncooked baby spinach
shaved parmesan to taste
Marinate the chicken with the spices and the balsamic dressing. Spray pan with cooking spray and cook until no longer pink. Quinoa: Place chicken broth and quinoa in a sauce pan. Bring to a boil then immediately turn down to a simmer. Cover and cook for 15 minutes. Sauté the spinach with the EVOO. Cut up avocado and tomato and place on top of chicken and quinoa while warm.
Warm cinnamon pears
2 red pears
1 TBS lemon juice
1 TBS honey or agave syrup
1TBS Brummel & Brown
dollop of Noosa gluten free honey yogurt (found at Kroger)
Cut up pears into cubes. Toss with lemon juice, honey, cinnamon and nutmeg. Place Brummel and Brown into pan. When melted place coated pears into pan and let cook for 2-3 minutes, stirring occasionally. Top with chilled yogurt!
Upper Left: Egg white scramble with tomatoes and spinach
1 whole egg
4 egg whites
1 roma tomato
1/2c fresh baby spinach
We have “Egg Monday” in our house every week. This is usually what I have after teaching a Zumba® class! (Sometimes I add some Ezekiel bread toast!)
Upper Right: Body By Vi blueberry pancakes
2 scoops Body By Vi shake mix
1/3c oat flour OR 1/2c cooked oatmeal (you can choose!)
2 egg whites
1/2c skim milk OR unsweetened almond milk
1/4-1/2c blueberries (depends on how much you like)
Sugar free syrup OR agave syrup to taste
Mix all wet ingredients in one bowl and dry in a separate bowl. (If you used oatmeal, combine with wet ingredients) Mix all together and cook like regular pancakes!
Bottom: The BEST homemade hummus around!
I tweak the recipe just a bit- I only make half because it’s enough for me!
Craving something sweet on Sunday morning?? Save on the extra calories and sugar and make this awesome breakfast instead! Check out the benefits of Ezekiel bread here! (You can find it in the frozen food section at the grocery store)
2 slices of Ezekiel bread
2 egg whites
1tsp vanilla extract
1/4c skim milk (almond or soy if you’re vegan)
Sprinkle of cinnamon
Sugar free syrup to taste
Spray your pan with non-stick cooking spray. Combine egg whites, milk, and vanilla in a bowl. Dip bread into the mixture until fully coated on both sides. Once the pan is warm enough, place both pieces of bread in and let it cook until the eggs are cooked on both sides. Sprinkle with cinnamon and add your syrup and BAM! A delicious healthy alternative for your french toast!