Quick & Easy Recipes

 
 

Parsnip Fries

Many people have never had parsnip! It’s a root veggie closely related to carrots or parsley! They can be eaten cooked or raw plus they’ve got a lot going for them in terms of nutritional value! If you’re in need of some potassium, these are packed with it! Making them into fries to eat with burgers or chicken is the best way to start sneaking these bad boys into your diet!

INGREDIENTS
Parsnips
Olive Oil
Salt & Pepper
Spicy Garlic Powder
Onion Powder

DIRECTIONS
1) Preheat oven or airfryer to 400 degrees (if you’re using the oven, grease a cooking sheet).
2) Wash and cut up parsnips into 3 inch long and thin strips. If they’re too thick, it won’t crisp up!
3) Throw them in a bowl then toss in oil to coat. Then toss in seasonings to coat.
4) Place spaced apart in a single layer in oven/airfryer then cook for 12 minutes. Shake up and rotate at 6 minutes and 10 mintues!
5) ENJOY with some spicy ketchup or ranch!

Shrimp Cakes

INGREDIENTS
2 lb. cooked (thawed) shrimp
1 1/4 cups of Italian seasoned breadcrumbs
2 whole eggs
Green Onion
Seasonings (whatever sounds good)

DIRECTIONS
1.) Preheat oven or airfyer to 350 degrees.
2.) Use a food processor to grind up the shrimp, make sure you don’t make it into a paste. Leave large chunks.
3.) Mix breadcrumbs, onion, eggs, and seasoning into shrimp with your hands till it’s evenly combined!
4.) Patty up the mixture and place onto lightly greased airfyer for 8 minutes OR onto lightly greased cookie sheet in the oven for 12 mintutes.
5.) Enjoy with a side of brussel sprouts and top with a mixture of low-fat mayo with sriracha!

Cauliflower Spanish Rice

INGREDIENTS
- 2 Bags of Steamable Cauliflower Rice
- 1 Can of Rotel
- 1 Little Can of Tomato Paste
- Southwest Seasoning (or something similar)
- Cooking Oil or Butter

DIRECTIONS
1) Steam cauliflower per instructions on bag but stop 1 minute early!
2) Heat 1 Tbsp. of cooking oil or butter into sauce pan then add cauliflower
3) Stir and coat evenly
4) Add Tomato Paste, Rotel, and 1 Tbsp. of seasoning (and maybe a pinch of salt)
5) Heat for 3 minutes, stirring frequently
6) ENJOY next to a giant plate of tacos or enchiladas!

Caprese Chicken

INGREDIENTS

- Chicken (I like thighs best!)
- Yummy garlic seasoning
- Mozzarella tube
- Big tomatoes
- Basil
- Balsamic Glaze or Vinegar

  • INSTRUCTIONS

    - Bake or grill chicken covered in tons of garlicky seasoning (Oven at 360 degrees for about 30-40 min depending on cut)
    - Then top with slice of mozzarella and tomato cook for another 5ish minutes
    - Add shredded basil to top and drizzle with balsalmic
    - ENJOY! Quick and easy!

Banana Blueberry Protein Mini Muffins

Recipe for y’all if you like muffins! And minimal macros per bite! SO GOOD! 🤙🏼

Mini Banana Blueberry Muffins
MACROS = 4C/0F/2P/25Cals

INGREDIENTS
2 Ripe Bananas
1/3 C Egg Whites
1/4 C Oats
1/4 C Protein Pancake Mix (Using Kroger Brand Toasted Coconut)
1 Scoop (31g) Whey Protein (Used a cinnamon flavored one with no carbs)
1 tsp pumpkin pie spice
1/2 tsp Ground Vanilla (double for vanilla extract)
48 Blueberries

DIRECTIONS
Preheat oven to 350 degrees. Mix all ingredients (besides blueberries) in a food processor or blender until combined. Pour into mini muffin tin leaving some room for the blueberries. Add two blueberries to the top of each muffin. Bake until it can pass the toothpick test (roughly 8-12 min).

MY FAVORITE SPICES (and how I use them!)
Order from left of the image below to right!

1) Curry Powder - This is what I use to coat my chicken when I bake it for curry! I coat the veggies in a veggie paste then drown it in coconut milk and add this deliciously seasoned curry chicken!
2) Cheese Tasty - This is a spicy italian flavor and I throw this over brussel sprouts or broccoli to give the a kick! If you’re making a parmesan anything, this can compliment that too!
3) Multipurpose Umami - Tastes like mushrooms!!! Yum!!! I put this on ground beef with a bunch of garlic when I making marinara meat sauce!
4) Truffle, Parm, and Black Garlic - This goes on my egg whites! Since it’s mostly white in flavor, it doesn’t dirty of my eggs but it also give it a similar flavor to the one above. Mushroomy and creamy goodness!
5) Buffalo Ranch - I use this and just normal Ranch packets on ERRRYTHING! You get all of the flavor of the ranch or buffalo sauce but more of a dry rub! Just put it on chicken thighs this week and I can’t stop craving it!
6) Everything but the Bagel - Eggs, meat, veggies, this stuff goes good on anything! Garlicky and bold, it can up the profile of any dish to that of your favorite punchy morning bagel!
7) Mrs. Dash Garlic and Herb - Just a classic! I use this instead of normal garlic powder to give it some hints of basil oregano and rosemary! So good!
8) Wagon Wheel Sage Rub - Coat pork or turkey in this and let it sit for a solid sage flavor! This can also taste mighty delish on roasted potatoes! mmmmm!

Chicken Parm Casserole

This recipe is soooo quick to make and tastes almost exactly like chicken parmesan but without all of the dredging…drudging…drodging…whatever that process is called when you have to get your fingers super gross by dipping the chicken in flour, egg, and crumbs! This is a clean hands kind of recipe!

INGREDIENTS
Chicken thighs or breasts
Spray Oil
Italian Seasoning
Garlic
Croutons
Shredded Parmesan
Brocoli
Marinara Sauce

DIRECTIONS
1) Preheat oven to 350 degrees.
2) Cover chicken in seasoning then spray pan and brown the chicken on both sides (Do not overcook since you will be baking it later!)
3) Spray glass baking dish with oil then pour half a jar of marinara sauce on the bottom. Place browned chicken in the middle and cut up the broccoli so it fits on both sides.
4) Crunch up croutons in bag but leave big chunks and mix with some parmesan cheese! Top chicken with half of this mix, the last half of the marinara, and the final half of the crouton mix! Sprinkle broccoli with a little oil and parm! Cook for 20 minutes or until parm starts to brown and crisp! ENJOY!

Pesto Pasta Chicken

In May, we posted a recipe for some super scrumptious “Caprese Chicken” (See link)
https://www.choicecitycrossfit.com/wodblog/capresechicken

Today’s recipe is for a side dish that goes perfectly with that chicken but it’s a true gem for any Mediterranean meal! If you’re looking for low carb, this isn’t the best BUT the good news is that by adding plenty of veggies to the volume of the dish, you don’t need as many noodles which means less carbs overall!
INGREDIENTS
Radiotore Noodles
Cucumbers
Grape/Cherry Tomatoes
Feta/Goat Cheese
Pesto

DIRECTIONS
- Cook up noodles according to the directions, then drain and chill!
- Chop the cucumbers into large chunks and the lil’ tomaters in half!
- Mix all ingredients together and top with as much pesto as your heart desires!
- Drizzle a little balsamic on top for added flavor!
- ENJOY!

Pork Green Chili

INGREDIENTS
2 lb. pork (dice it up!)
2 cans green chile enchilada sauce
Jar salsa verde (or tomatillo salsa)
Can diced tomatoes
Can chopped green chiles
Garlic
Finely chopped onion
Olive oil
Your favorite hot sauce
2 Tbsp Corn starch plus 2 Tbsp. Water

DIRECTIONS
- Heat olive oil in a large skillet and brown the pork.
- Add pork and all other ingredients (aside from the cornstarch) to the crockpot
- Cook on low for 6-8 hours.
- 20 minutes before serving, mix cornstarch and water in a small bowl until thick and add to the slow cooker.
- Place lid back onto the crock pot and let it get thick (5-10 minutes-ish)
- Stir well before serving! ENJOY! (Side note: I like this over some white rice!)

Buffalo Chicken Cups

Buffalo Chicken Cups! 😋
Perfect for when you’re craving chicken wings but you’re also trying to be good!
🧡 INGREDIENTS:
🥦 Chicken Thighs
🥦 Buffalo Sauce
🥦 Wonton Wrappers
🥦 A little Ranch & Cream Cheese
🥦 Shredded Cheese
🥦 Green Onion
🧡 DIRECTIONS:
Bake chicken at 350° for 30 minutes with some seasonings on it then shred it once it’s done! Mix with sauces! Grease muffin tin and add two wonton wrappers to each then fill with chicken mixture! Bake for 10 minutes! Top with cheese and onions! ENJOY!

Shepherds Pie

INGREDIENTS
- Lean Ground Beef/Turkey/Chicken
- Frozen Mixed Veggies
- Onion
- Garlic and Spices and Worcestershire Sauce
- Butter (Kerry Gold is da bomb)
- Beef Broth
- Instant potatoes (Bob’s Red Mill - See photo)
These are great because they are the quickest way to get some mashed potatoes made! Single ingredient and no preservatives!)


DIRECTIONS
1) Preheat oven to 350 degrees! Then chop onions and saute them with butter. Once browned add another tablespoon of butter and saute the frozen veggies until cooked through.

2) Set veggies aside and add the meat to the pan. Cook until brown then add garlic and a little broth and more spices of your choice.

3) Combine veggie and meat mixture into the bottom of a glass pan and top with potatoes! I like to put paprika over the top or green onion after baking! Then take it out and ENJOY!

Sweet Potato Waffle

  • 1 large egg

  • 1 small/medium sweet potato, grated

  • 1/4 tsp cumin

  • 1/8 tsp paprika

  • 1/8 tsp garlic salt

  • 1 tsp oil, plus more for waffle iron and frying pan

    DIRECTIONS
    1.) Heat waffle iron and grease well. Set aside.
    2) Whisk one egg in a bowl and add in grated sweet potato plus seasonings and 1 tsp. of oil! Mix well!
    3) Pack in sweet potato hash mixture into waffle iron, press it down gently and allow sweet potato to cook about 4-5 minutes, until lightly golden.
    4) While waffle is cooking, cook up some other tasty things like sauted kale or eggs to create an open face sandwhich with your waffles!
    5) Once sweet potato waffle is ready gently remove with butter knife and transfer to plate. Layer on kale, fried egg, and avocado slices. Finish with salt and pepper if you wish and enjoy!

SOTS

SOTS = Sausage, Onions, Turnip and Squash. This SOTS recipe is a super easy blend of a protein, lots of fun veggies and a little grain action. It comes together fast, this whole thing came together in under a half hour!

INGREDIENTS
Sausage
Onion, Turnip and Chayote Squash (Chayote Squash is a great beginner squash. It’s delicious and you can leave the skin right on)
Farro (10 minute Farro from TJs)

DIRECTIONS

  • Prep your grain, I opted for TJ’s quick cooking Farro

  • Chop, chop your veggies. If you practice your knife skills on the regular, this’ll become a super quick task

  • Pan saute the veggies. Generally I sweat my onions first, to take the edge off and then add remaining veggies once the onions are slightly caramelized

  • Turnip and Chayote are both awesome veggie additions to add to your repertoire. No extreme flavor profiles, pretty muted and they easily pick up the meaty, sausage flavor or whatever seasonings you add

  • After veggies are goldeny and succulent add the sausage links to the same pan, get a bit of color on that meat and then add a splash of water/broth, toss a lid on and let it all steam finish for a few minutes

Burger Bowls

If you’re avoided gluten or reducing your carbs, this is a great idea for you! The burger bowl makes it possible to easily eat a burger with TONS of tasty toppings without the mess!
INGREDIENTS
2 lbs. of grass fed ground beef
Lots of seasonings
Lots of veggies (peppers, onions, mushrooms)
Cheese (if you want it)
Bacon (if you want it)

DIRECTIONS
- Preheat that grill
- Mix your beef with seasonings (I like simple garlic powder, salt, and pepper)
- Form around a cup or jar to make the bowl shape! Make sure sides are thick enough so they don’t collapse when you grill them!
- Saute all of your toppings in a little bit of butter and cook up that bacon if you have it!
- Fill bowls with a little cheese first, then filling, then a little more cheese
- Grill for about 10 minutes! AND ENJOY!
(I made purple sweet potato fries in the oven for my side dish)

Coconutty Shrimp

This one is pretty simple but it’s such a quick tasty idea when you’re in a pinch!

INGREDIENTS
Big Raw Shrimps
Eggs
Coconut Flour
Raw (Unsweetened) Shredded Coconut
Coconut Oil
(Told you it was Coconutty!)

DIRECTIONS
- Dip Shrimps in flour, egg, flakes (in that order) then fry it up in the pan with hot coconut oil until pink!
SEE! Easy peasy!

Tuna Cakes

If you like tuna but you’re sick of just eating it plain out of the can… this is for you!!!

INGREDIENTS:
- 4 packets of flavored tuna
- 1 egg
- Bread Crumbs (GF or Panko)
- Sliced Green Onion

DIRECTIONS:
- Mix all ingredients in a bowl, get those hands in there!
- Grease a stovetop flat pan and turn it to medium heat
- Patty-up some tuna mixture (keep them thin or they won’t cook!) and put it in the pan, spread ‘em out!
- Cook until it starts to brown then flip and brown the other side
- Make a little salad and put them on top! ENJOY!

Chicken Curry

INGREDIENTS
1 Jar of Red Thai Curry Paste
1 Can of Light Coconut Milk
1 Curry Powder
Coconut Oil
2-3 Chicken Breasts
Broccoli
Zucchini
Bell Peppers
Onion

DIRECTIONS
1) Thinly slice chicken, dust both sides with curry powder, and bake at 350 degrees for 25-30 minutes.
2) Heat coconut in a pan, throw chopped veggies in. Cook and stir for about 5-8 minutes.
3) Toss in Curry Paste and stir to coat all veggies in it.
4) Dump in coconut milk and stir until completely mixed then simmer until fully heated through.
5) Pour chicken juices from baking sheet into the pan. Chop chicken and add too.
6) Scoop over roasted brussel sprouts, cauliflower rice, or jasmine rice!

Buffalo Cauliflower

INGREDIENTS

  • ¾ cup all-purpose flour

  • 1 teaspoon paprika

  • 2 teaspoons garlic powder

  • 1 teaspoon salt

  • ½ teaspoon pepper

  • ¾ cup milk or milk alternative

  • 1 head cauliflower

  • ¼ cup buffalo sauce or hot sauce

  • 2 tablespoons coconut oil or vegetable oil

  • 1 tablespoon honey

DIRECTIONS
1. Preheat the oven to 450˚F (230˚C). Line a baking sheet with parchment paper.
2. In a large bowl, add the flour, paprika, garlic powder, salt, pepper, and milk, and stir until well-combined.
3. Break the head of cauliflower into florets, about 1½-inches wide. Add the cauliflower florets to the batter, making sure each piece is evenly coated. Arrange the coated cauliflower on the baking sheet. Bake for 20 minutes, flipping halfway.
4. Meanwhile, in a small bowl, combine the buffalo sauce, coconut oil, and honey and stir until evenly combined. Brush the buffalo sauce mixture on the cauliflower and bake for another 20 minutes.
5. Enjoy!

(RECIPE FROM https://tasty.co/recipe/buffalo-cauliflower )

Veggie Turkey Meatballs

INGREDIENTS
- 1 lb. Ground Turkey
- 2 Cups of Shredded Zucchini and Carrots
- 1 Cup of Steamed and Chopped Broccoli
- Seasonings (Garlic/Salt/Pepper/Onion Salt) to taste
- 1 Whole Egg
- 4 Tbsp Almond/Coconut/All Purpose Flour

DIRECTIONS
1) Preheat oven or Airfryer to 350 degrees
2) Mix all ingredients into a bowl and mix together with hands
3) Scoop out with an ice cream scoop to create equal meatballs
4) Place on greased baking sheet or directly into Airfryer
5) Cook for 20-25 minutes
6) Serve with quinoa or pasta

SMOOTHIES!

Every night I make a protein smoothie to drink before bed with a slow release protein called Casein! But no matter when you drink them, smoothies are perfect in a pinch and easy to drink! I have a “Nutri-Bullet” which is a small version of a blender and makes just the perfect amount for one person! You just want to make sure you measure out your fruits and fats so you’re not overdoing it!
Here’s three recipes that I use:

”Fresh and Fruity”
1.5 Cups of Unsweetened Coconut Almond Milk
1 scoop of Dymatize Vanilla Casein Powder
1/2 Banana
1/4 c. frozen blueberries
1/4 c. frozen mangos
1 c. spinach
4 tsp. almond butter

”Choco Nana”
1.5 Cups of Unsweetened Almond Milk
1 scoop of Dymatize Chocolate Whey Powder
1 Banana
1 (big) Tbsp Unsweetened Cocoa Powder
2 tsp. peanut butter

”Berry Blast”
1.5 Cups of Unsweetened Almond Milk
1 scoop of Dymatize Vanilla Casein Powder
2 Strawberries
1/3 c. Blueberries
1/4 c. Raspberries
1 c. Fage 0% Greek Yogurt

Crack Chicken

I’ve been making this recipe lately because as long as you use low fat or no fat cream cheese, this recipe is super low in fat but crazy high in flavor! I put this on a low carb tortilla, over salads, or just each it by itself with a veggie side! ENJOY!

INGREDIENTS
2 lbs boneless chicken breasts
1 (8 oz) block fat free cream cheese
1 packet of dry Ranch seasoning
1/2 cup of water (or 3/4 cup of buffalo sauce if you like it spicy)
8 oz bacon, cooked crisply and crumbled (optional but adds fat)
A bunch of green onion

DIRECTIONS

  1. In a slow cooker, place the chicken breasts on the bottom and then the brick of cream cheese on top of the chicken. Sprinkle the Ranch seasoning packet over the cream cheese and chicken. Add 1/2 cup of water.

  2. Cook on low for 6-8 hours or on high for 4 hours, until chicken shreds easily.

  3. Once chicken shreds stir with a large fork or spoon, so the chicken shreds and all the ingredients combine.

  4. Add in crumbled bacon and stir to incorporate.

  5. Serve warm and top with green onion!

  6. For Instant Pot: place all 4 ingredients in your Instant Pot and set the pressure cook time to 15 minutes. Do a quick release.

Protein Pancakes

INGREDIENTS
Cinnamon Oat Kodiak Cake Mix
Protein Powder (I have vanilla and it works well with these flavors)
Unsweetened Almond Milk
Egg Whites
Walden Farms Pancake Syrup
Berries/Bananas (for topping)

DIRECTIONS
1) Mix 1/2 cup of kodiak mix, 1 scoop of protein powder, 2 Tbsp. egg whites, and 1/2 cup of almond milk together in a bowl!
2) Pour 3 four inch pancakes into a slightly oiled non-stick pan on medium heat!
3) Flip when you start seeing bubbles on the top!
4) Top with Walden Farms Calorie Free Syrup (it’s actually not that bad) and berries/bananas! Since it’s so low carb, you can top it with fruit without going overboard! Add Almond Butter on top if you need a little more fat in the meal!

Taco Stuffed Shells

This recipe is from our amazing Jessica L! She’s been meal prepping, counting her macros, and eating clean! This recipe not only looks colorful and tasty but it’s also super macro friendly!
INGREDIENTS
4 Jumbo Shells
2 Tbsp. Salsa
1 lb. ground beef (92/8)
Taco Seasoning
28g shredded cheese (reduced fat)
42g onions and pepper frozen blend (freezer section at Kroger)

DIRECTIONS
1) Cook shells per instructions
2) Brown ground beef and add taco seasoning
3) Saute frozen veggies until done
4) Fill shells with ground beef and pepper mix then top with salsa and cheese

Ground Turkey Burrito Bowls

I’m in love with burrito bowls and there’s so many ways to make them! This was my Trader Joes Ground Turkey version! There’s no rice or tortillas so it’s pretty low carb which is why I could throw in some tasty black beans without going over on my carbohydrates! Recipe below!
INGREDIENTS
- 2 lbs. Ground Turkey
- Cajun Black Beans
- Yellow and Green Zucchinis
- Onion
- Fall Harvest Salsa
- Enchilada Sauce

DIRECTIONS
- Brown the meat then throw in the enchilada sauce and let simmer.
- While turkey is cooking, chop zucchini and onions
- Empty meat into containers then add a small amount of oil
- Saute veggies together, add any additional seasonings (I used taco seasoning mixed with garlic)
- Add those tender veggies to the containers then put about 1/4 cup to the box too!
- Top with that yummy salsa and ENJOY!

Wings

IGREDIENTS All Purpose Flour
Baking Powder
Spices
Chicken Wings/Drummies
Spray Oil

DIRECTIONS
1) Preheat oven to 425 degrees!
2) Combine Dry ingredients together in a bowl!
3) Pat wings dry with paper towel and coat in flour mix stuff!
4) Place coated wings on a greased and foiled lined pan spread out a bunch!
5) Cook for 15 minutes then flip with tongs! Cook for another 15 minutes and flip….try not to set off your smoke alarm….it’s a thing that could happen….
Cook for a final 15 minutes for a total of 45 minutes!
They should be crispy and ready to enjoy! Toss with or dip in your favorite buffalo sauce!

Panko Parmesan Salmon Filets

INGREDIENTS
Salmon (About 1 lb.)
Mayo
Lemon Juice
Garlic
Lemon Pepper Seasoning
Panko Breadcrumbs
Grated Parmesan

DIRECTIONS

1) Preheat 385 degrees!
2) Mix wet ingredients together
3) Mix dry ingredients together
4) Coat salmon in mayo mix and top with breadcrumb mix
5) Bake for 15-20 minutes (depends on the thickness of yo’ fish!)
6) Cut into filets and ENJOY IT!

Bulkogi Beef

In need of some instant dinner or meal prep for the next few lunches???
Look no further than Trader Joes! They have tons of great premade items that you can cook up in minutes! Today I wanted to introduce to you, my new favorite quick prep item….Bul Kogi Beef over Fried Cauliflower! LOVE THIS STUFF! Just grill up the meat, about 4-5 minutes each side. Then while that’s grilling, saute the cauliflower mixture for about 8 minutes in butter and BOOM! You’ve got tons of delicious low-carb, high flavor and protein food!

Spicy North African Lamb/Pork (Stephen)

INGREDIENTS
1 lb. Pork tenderloin or lamb
1/4 cup Roasted Red Pepper in olive oil
3 Tbsp. Lemon Juice
1 Tbsp. Chili Powder
3/4 tsp. Salt
1 1/2 tsp. Cumin
1/2 tsp. Coriander
2 Garlic Cloves
1 c. Plain Greek Yogurt
1/4 chopped mint

DIRECTIONS
There’s three parts -
1. Red Sauce (Harissa)
2. Mint Sauce
3. Meat Preparation
1.) RED SAUCE (HARISSA)
Add red pepper plus olive juice, 2 Tbsp. Lemon Juice, 1 Tbsp. Chili Powder, 1/4 salt, 1/2 tsp. cumin, 1/2 tsp. coriander then blend into sauce in food processor or ninja bullet

2.) MINT SAUCE
Combine yogurt, mint, 1 tablespoon juice, and 1 teaspoon cumin.3) DA MEAT
Preheat oven to 425 degrees. Heat a large skillet over medium-high heat. Add 1 tablespoon olive oil; swirl to coat. Sprinkle pork with 1/2 teaspoon salt. Add pork to pan; cook 6 minutes, browning on all sides. Add pork to harissa, turning to coat. Place pork on a rack in a pan; brush with remaining harissa. Bake at 425° for 11 minutes or until a thermometer registers 145°. Remove from oven; let stand 5 minutes; cut crosswise into 12 slices. Serve with yogurt sauce.

Surprise Burger

In this recipe the surprise is the burger blend itself - it’s not your typical 80/20 mix; this mix is 80% traditional ground beef 20% beef liver and heart! How cool is that? So, If you’re curious about organ meats a burger is a good way to go. It’s easy to make and palate friendly. Most butchers will prep a blend like this for you with some advanced notice, including CSU’s new butcher shop (hint,hint).

INGREDIENTS

80/20 Ground Beef/Organ Meat Blend

All your favorite burger fixings

DIRECTIONS

  • Thaw and season meat as you normally would, I prepped mine with a bit of miso paste and salt/pepper

  • Assemble whatever your go-to fixings are; I got fancy with carmelized shallot, rehydrated sun dried tomatoes and added a sharp cheddar on top

  • This blend grilled up was fattier than traditional ground beef blend(s), so don’t be surprised if you have some flare-ups. I would recommend a griddle for the burgers to keep those puppies in tact during grilling

  • Final Verdict - A subtle hint of liver smell did waft through the air during cooking, But, after adding melted cheese, briny pickles, a schmear of your favorite mayo/mustard and the burger was dang tasty. On par with the traditional versions!

Caprese Chicken

INGREDIENTS
- Chicken (I like thighs best!)
- Yummy garlic seasoning
- Mozzarella tube
- Big tomatoes
- Basil
- Balsamic Glaze or Vinegar

DIRECTIONS
- Bake or grill chicken covered in tons of garlicky seasoning (Oven at 360 degrees for about 30-40 min depending on cut)
- Then top with slice of mozzarella and tomato cook for another 5ish minutes
- Add shredded basil to top and drizzle with balsalmic
- ENJOY! Quick and easy!

Korean Beef

Ingredients

  • Diced shallots (about 1)

  • 2 inches fresh ginger, peeled and grated on a microplane

  • 1 tablespoon Sesame Oil

  • 2 pounds ground beef

  • 1 teaspoon red pepper flakes

  • 1 teaspoon garlic powder

  • 1 teaspoon onion powder

  • 1/2 teaspoon salt

  • 1/2 cup coconut aminos

  • 2 tbsp Fish Sauce

  • Some rice (Cauliflower rice is a great low carb option or put it over a bed of lettuce or ZOODLES!)

  • Green onions to top it off

Optional yum yum sauce:

  • 1/4 cup mayo (I like the avocado kind)

  • 1 tbsp Sriracha

Instructions

  1. Start by preparing rice to have it ready. If serving with cauliflower rice, wait until the beef is almost done as it only takes a few minutes to cook.

  2. Dice shallot and grate ginger to have it ready.

  3. Heat a large skillet over medium-high heat and add sesame oil. Once hot, add in ground beef. Break the beef up into small bits.

  4. Add the shallot, ginger, red pepper, garlic powder, onion powder and salt and mix with the beef. Continue cooking, stirring occasionally, until the meat is browned and developing some crispy bits, about 8 minutes.

  5. Add the coconut aminos and fish sauce and cook for another 3-4 minutes.

  6. If you are making the optional sauce, mix the mayo and hot sauce in a small bowl. 

  7. Serve beef in a bowl over a bed of greens with rice or cauliflower rice. Top with optional sauce and enjoy.

Sweet Potato and Chive Waffles

I love making these as a no-grain option for topping with a beefy burger, taco meat with salsa, or putting an egg on top for a solid breakfast!

INGREDIENTS
4 Golden (or orange) Sweet Potatoes
Green Onion (or chives)
Pam (or spray oil)
Lots o’ seasonings! (Onion and garlic salt is a must!)
2 Eggs

DIRECTIONS
1) Peel and shred taters, the finer the better.
2) Heat waffle iron.
3) Mix the shredded tatoes with seasoing, egg, and onion till well distributed.
4) Place about 1/4 cup of mixture into each waffle thingy.
5) Be patient, these take a while to cook! they need to be fairly brown and well stuck together before removing them.

IMG_7818.JPG

Low Carb Cheese Stuffed Bagel Bites


INGREDIENTS
1 cup of non-fat Greek Yogurt
1 cup of all purpose flour
2 teaspoons of baking powder
1 teaspoon of salt
4 wedges of light laughing cow cheese
Egg White (for wash on top)
Everything but the Bagel Seasoning

DIRECTIONS
1) Preheat oven to 375 degrees or airfryer to 325 degrees.
2) Mix together dry ingredients until well combined then add greek yogurt, this will become a very sticky dry dough so oil/flour your hands as you mix.
3) Flour a flat surface and turn over the dough about 15 times so it is a cohesive ball. Roll out into 12 dough balls and then squish them into a disk. Cut the cheese wedges into 4 pieces and place a piece into each disk then carefully close them up with the previous opening side down.
4) Egg wash the top and pour a surplus of seasoning on top!
5) Bake for 20-25 minutes or Airfry for 10-11 minutes (until golden brown).
6) ENJOY!!! These are so melty, garlicky, and delicious!!!

Buffalo Shrimp

Shrimp are one of my favorite protein options! Here’s there nutrition facts:

  • Calories: 99

  • Fat: 0.3 grams

  • Carbs: 0.2 grams

  • Cholesterol: 189 milligrams

  • Sodium: 111 milligrams

  • Protein: 24 grams
    I was craving buffalo wings AND tacos so I decided to make a super simple and very healthy “Buffalo Shrimp Lettuce Boats”! Here’s the quick recipe:

INGREDIENTS
2 lb. Jumbo Uncooked Shrimp
Franks Buffalo Hot Sauce
Garlic Salt
Romain Lettuce Boats

DIRECTIONS
Marinade shrimps in a tightly covered bowl in the Hot Sauce overnight.
Oil pan or frier and sprinkle with garlic salts.
Saute shrimp or air fry for about 2-3 minutes on each side.
Add shrimp to lettuce boats, top with more sauce and blue/goat cheese.

Maple Soy Salmon and Broccolini

INGREDIENTS
Soy Sauce or Coconut Aminos
Rice Vinegar
Maple Syrup
Minced Garlic
Ginger Paste (or fresh)
Sesame Oil
Salmon Filets
Broccolini
Lemon
Scallions (green onions)

DIRECTIONS
1) Preheat oven to 425 degrees
2) Place filets and broccolini on a grease sheet pan
3) Cut up lemon and squeeze onto everything! Place lemon slices on filets!
4) Cook for 12 - 15 minutes depending on thickness of the salmon
5) While it’s in the oven, create sauce using all wet ingredients (if you know me…I have no idea how much of each I put in there, just threw it in until it tasted good! Yup!)
6) Pull out tray and pour your delicious improvised sauce on top and bake for another 3 minutes or broil for 1 minute!
7) Divide food out into boxes and pour the access sauce onto the salmon!

Hasselback Sweet Potatoes

These are a quick way to cut up and cook sweet potatoes which can be a chore sometimes!
You’ll need a mandolin cutter which are cheap and can be found at Walmart! OR just a really sharp knife and a steady hand works well too!

INGREDIENTS
Sweet Potato (about 6-10)
Butter
Seasonings
Spray Oil

DIRECTIONS
1) Preheat oven to 380 degrees and grease small square pan
2) Wash and slice sweet potatoes very thin so they make discs
3) Place disks into rows in the pan
4) Coat with spray oil and lots of seasonings (if I’m feeling froggy, I’ll put all the disks in a bowl to coat them in oil and seasons, THEN place them in the pan but this is much more dirty work!)
5) Bake for 35 minutes then remove and add tiny slices of butter (weigh it out if you need to) all over the top and put back in oven for about 15 minutes or until the tops are crispy!

Cauliflower Fried Rice

I was buying a frozen version of this from trader joes but I decided to try making it at home from scratch and BOY OH BOY was it delicious! I love this food blogger “Pinch of Yum”, she’s got tons of awesome recipes just like this one! Check her out (https://pinchofyum.com/15-minute-cauliflower-fried-rice)

INGREDIENTS

  • 1 medium-sized head of cauliflower

  • 2 tablespoons sesame oil

  • 1 large carrot, cubed

  • 2 garlic cloves, minced

  • 1 cup frozen edamame

  • 2 beaten eggs (use scrambled tofu for vegan)

  • 3 tablespoons low sodium soy sauce (use tamari for GF)

  • 6 green onions, minced

DIRECTIONS

  1. PREP CAULIFLOWER: Shred cauliflower using the largest side of a grater OR by just pulsing some rough cut pieces in a food processor; the end product should resemble smallish grains of rice.

  2. STIR FRY: Heat 1 tablespoon sesame oil in a large skillet over medium low heat. Add the carrots and garlic and stir fry until fragrant, about 5 minutes. Add the cauliflower, edamame, and remaining sesame oil to the pan; stir fry quickly to cook the cauliflower to a soft (but not mushy) texture.

  3. FINISHING TOUCHES: Make a well in the middle, turn the heat down, and add the eggs. Stir gently and continuously until the eggs are fully cooked. Stir in the soy sauce and green onions just before serving.

Breakfast Quesadillas

Who doesn’t love a good cheesy quesadilla??? Make these tasty triangles ahead of time for the family and eat it all week for breakfast with some chunky salsa!

INGREDIENTS
Mushrooms
Kale
Cheese
Eggs
Salsa
Tortillas
Butter

DIRECTIONS
1) Sauté mushrooms and kale together with preferred seasonings and in a separate pan, make scrambled eggs with salt and pepper!
2) Once eggs and veggies are done, assemble quesadillas by placing a small amount of cheese on a tortilla and put the eggs/veggies on top with a little more cheese.
3) Melt a small amount of butter in the pan and place tortilla flat on the pan until cheese is melted and then fold in half
4) Cut into three triangles and add a tiny container of salsa for dipping! ENJOY!

Veggie-Filled Chili

Once it starts to get chilly out, that’s the perfect time to start making chili! Rice, veggies, cornbread, or cinnamon rolls make a perfect pairing with some meaty chili! I’ve played around a lot with different recipes and this one is just about the easiest ones I’ve found!

INGREDIENTS2 lb. ground beef/chicken
Minced Garlic
Onions
Carrots
Celery
Zucchini
Chili mix (chili powder, cumin, oregano, salt, cayenne, garlic)
Tomato puree or sauce (if I have extra marinara, I’ll use that too!)
Can of diced tomatoes

DIRECTIONS

  1. Brown ground beef and just before done, add minced garlic then drain fat and remove from skillet.

  2. Add oil, onions, celery, carrots, and seasonings to the skillet and cook until translucent over medium-high heat, about 5-7 minutes. Once onions are golden and veggies are midway cooked, add autumn veggies and cook for 2 minutes, making sure you stir everything well.

  3. Add cooked beef, tomato puree/sauce, and tomatoes into the pot and stir well. Bring everything to a boil, stirring frequently, reduce heat and simmer for 20 minutes.

  4. If you can’t do without beans, you can now toss in a can of those and cook for about 3-5 minutes more! Sprinkle on your favorite chili toppers (bacon, cheese, parsley, brown sugar) and ENJOY!

Curry Chicken Salad Cups

This is a fun and different twist on my buffalo chicken cups from two weeks ago! This version is eaten cold and much less spicy!

INGREDIENTS
2lb. Chicken Thighs
Wonton Wrappers
Curry Power
Red Onion
Low Sugar Craisins
Avocado Oil Mayo
Celery

DIRECTIONS
- Preheat oven to 415 .degrees
- Prep chicken thighs on a greased baking sheet. Spray with oil and cover in curry powder
- Bake for 35 minutes. While that’s going on, prep onion and celery by dicing them! And you can prep the wonton wrappers for the oven by greasing a muffin tin and placing a wonton wrapper into each (make sure it makes a big open cup so you have plenty of room to fill it up!)
- Take out chicken and add wontons for about 10 minutes or until golden brown.
- Shred chicken when it gets done and add mayo, curry powder, chopped onion/celery, and craisins. I’ve been known to put nuts in this from time to time as well if that sounds good!
- Take out wontons and fill with chicken mix!
- ENJOY!

Tuna Salad

Looking for a high protein summer meal prep idea? Look no further than a tasty tuna salad!

INGREDIENTS
Hard Boiled Eggs
Mayo
Canned Tuna
Pickles
Mustard
Salt and Pepper

DIRECTIONS
Mix all ingredients together! Start with the tuna then add the whites of the HB Eggs! From there….just go for texture and flavor of your preference! I like lots of mustard and pickles! Throw some lettuce in the meal prep boxes, I like this butter lettuce because it’s crunchy! Then I put it all in a low carb tortilla! YUM!

Honey Cilantro Lime Salmon

This is the perfect refreshing and light summer dish! Asparagus or Brocolini make a great green pairing next to this delicious fish! :)

INGREDIENTS
1 lb salmon
1 tablespoon olive oil
salt and pepper
2 tablespoons honey
1 tablespoon lime juice freshly squeezed
2 tablespoons cilantro , fresh, chopped
3 garlic cloves minced

DIRECTIONS
1. Preheat oven to 400 F.

2. Dry the salmon dry with a paper towel and then brush on plenty of olive oil. Put it on a big rectangle of foil where you can bend the sides up.

3. Combine honey, lime juice, chopped cilantro, and garlic. Then spread that tasty mix on the salmon.

4. Bake uncovered, at 400 F for 15-20 minutes.

5. Carefully remove salmon from foil, separating the salmon from the skin which will remain stuck to the foil. Get some of that extra juices from the foil and pour it all over then…ENJOY!!!

Salmon Samurai Bowl

This recipe is a mash-up of Coach LoLo’s Salmon Bites recipe and my personal fave at Tasty Harmony (Samurai Bowl, yum!).


INGREDIENTS

Chunk of salmon (I opted for the canned variety)
Variety of Veggies
Sensible amount of some sort of Grain (I had black rice on hand)
Sesame seeds, Seaweed and your top 1-3 favorite Asian-inspired hot sauces

DIRECTIONS

  • Follow LoLo’s simple directions for Salmon bites here (because I had canned Salmon, I formed them into Salmon cakes)

  • Cook up your grain

  • Whip up whatever veggies you have on hand. I recommend cooking some and leaving some raw to create a variety of textures. What I did specifically:

    • Pan sear carrots with a generous amount of fresh ginger, because ginger and carrots go so well together

    • Sweated a handful of green things; mostly finely-diced broccoli, kale and garlic

    • Thinly sliced some radishes and let those puppies sit in a tiny bit of rice wine vinegar

  • Assemble and enjoy! And leftovers instantly become meal prep ;)

Martes Huevos

Jenn is a dedicated member of the 6am class, a phenomenal chef, and a gardener extraordinaire! For the next few weeks, she’s going to give us a look at what she cooks up in her kitchen! Her recipes are filled with unique ingredients and fun flavors! Enjoy!

Tuesday Eggs is inspired by a traditional Mexican ingredient, CACTUS! Stick with me, Cactus (aka Nopales) is good guys. If you dig okra there’s a high likelihood you’re gonna dig cactus too. It has a slightly vegetal taste but overall it’s muted. Be forewarned, just like okra it can be a bit slimy.

INGREDIENTS

  • Heaping Mass of Mushrooms

  • Fresh Cactus/Nopales (Safeway has this on the regular)

  • Eggs

  • Rutabaga (it’s like if a onion and potato made a baby, tastes like oniony-potato)

DIRECTIONS

  • Slice those mushrooms and get them cooking, render away the water and get a nice color on those puppies

  • Toss in the rutabaga, If I’m making omelettes I like to shred mine with a box grater

  • After the rutabaga has had a few minutes to sweat down, add the cactus and cook until all those ingredients have softened

  • Be sure to salt and pepper all that stuff to taste

  • Whip up some guacamole for garnishing later

  • Eggs - I happened to make omelettes, but prepare the eggs however you like. Scrambled with all that pre-cooked veggie mixed in or make a spanish-style omelette (tortilla) or maybe a quiche!

Sesame Crusted Salmon Bites

These tasty little Asian fish bites are not only easy to make but easy to eat! (I paired it with sauted collard greens and butternut squash risotto)!

INGREDIENTS -
Giant Chunk of Salmon
Sesame Seeds
Tamari (or Soy Sauce)
Sesame Oil
Sriracha (if you like it hot)
A little Ginger
Orange Juice (if you’ve got it)

DIRECTIONS -
- Mix all wet ingredients to make a marinade (use small amounts of OJ, Sriracha, and ginger)
This mix should be able to coat the amount of salmon you bought!
- Cut salmon into 1 inch by 1 inch chunks then put in a ziplock bag with marinade! Squish it around then let sit for about 30 minutes!
- In a large flat pan on medium heat, add a bit of Sesame Oil
- Dip nonskin side of salmon chunk in sesame seeds then add to oil! Cook about 3ish minutes on each side depending on how thick it is! Make sure its cooked all the way through!
-ENJOY!

Cheddar Hasselback Chicken

YUM! What’s better than cheddar and bacon!?
This recipe is a definite hit with everyone and doesn’t take long to prep!

INGREDIENTS
Chicken Breasts
Bacon
Cheddar Slices or block to slice
Italian Dressing

DIRECTIONS
- Marinade the chicken for 30 minutes in the fridge in a bowl/baggie of the dressing
- Preheat oven to 350 degrees
- Slice chicken breasts going the width but don’t get too close to the bottom
- Cut bacon in half and put a strip in each cut of chicken
- Cut cheese slices in half and put a strip in each cut of chicken nuzzled next to the bacon
- Grease metal pan (probably a roasting pan…it’s going to get juicy) and bake for 35 minutes!
- Enjoy!!!!