Healthy Condiments and Sauces

We all have a favorite condiment and chances are it's not the healthiest. Most condiments are loaded with sodium, sugar, and unhealthy fat along with preservatives and processed ingredients. I used to eat mayonnaise on everything and a lot of it. I would even mix it with my ketchup for burgers and fries... all of that indulging eventually caught up with me.

Since I started being more mindful of what I am putting in my body I have found healthy alternatives to some of my favorite condiments. Here's a list of just some of the healthy options that are out there to add some flavor to your meals.

• Sour Cream - I found that plain non-fat greek yogurt is a great alternative to sour cream. It has less ingredients and no fat! You can hardly tell the difference.
• Salad Dressing - Making your own salad dressing is not hard and is an inexpensive option. I found some easy and tasty DIY salad dressings on Wellness Mama. If I decide to buy a salad dressing I try to look for an organic and healthy option. I am a big fan of Annie's salad dressings. The ginger dressing is my favorite. 
• Mayonnaise - Similar to salad dressing, a great option for mayonnaise is to make your own. I never thought about making my own mayonnaise, I just figured I would opt out for the most part. Well I did some research and I found a tasty DIY mayo that is easy and a great alternative to the store bought mayo! You can find the recipe here. 
• BBQ Sauce - I found an easy homemade barbecue sauce recipe that would make for a great alternative to store bought. If I buy BBQ sauce from the store opposed to making my own, I usually get Annie's Organic BBQ Sauce. It has no artificial flavors or preservatives and it only has 4g sugar for every 2 tbsp.
• Ketchup -  I like to watch my sugar intake so I usually buy sugar reduced ketchup, this decreases the sugar per serving to 1g. A lot of these options usually contain an artificial sweetener, if that is something you want to stay away from, Annie's Organic Ketchup would be a good option. It has a little more sugar per serving but no artificial ingredients. As always, you can make it yourself as well. Here's another option I found on Wellness Mama.
• Mustard - There are a lot of great options for store bought mustard. My favorite is Annie's Organic Mustard.
• Whipped Cream - I found a homemade whipped cream recipe when I made my Strawberry Shortcake Protein Pancakes and it was so good! It tasted like the real thing. This is a much healthier option compared to store bought whipped cream. You can find the easy whipped cream recipe here. 
• Salsa - There are a lot of good and organic salsas in the stores but I prefer to make my own. Here are two of my favorite salsa recipes; Nectarine Avocado Salsa and Avocado Tomato Salsa.

Read the ingredients label! If it's a paragraph long and you don't recognize what most of the ingredients are, you should probably put it back. Look for items that are low in sodium, sugar, and have organic ingredients. 

It's always better to make your own condiments and dressings from scratch. You can stay away from preservatives, added sugars, and sodium this way and it usually is a cheaper option!

Double Chocolate Protein Muffins

Who doesn't love chocolate and sweets? I watch my sugar intake and try to not have more than 25g a day so I get creative when I am craving something sweet. I found these gluten free chocolate protein muffins on Savannah Neveux's blog and decided to give them a try. These came out good and they do not taste bland like some protein muffins. I pop a couple of these in the microwave for 20 seconds and enjoy them for my mid-morning snack. The melted chocolate chips prevent the muffins from being too dry.

These muffins contain very little added sugar, however, if you are looking to cut the sugar back you can omit the 1/4 cup sugar all together or use less.

Double Chocolate Protein Muffins

Ingredients:

Dry Ingredients:

• 2 cups coconut flour
• 1/2 cup unsweetened cocoa powder
• 2 scoops chocolate casein protein powder
• 1/4 cup coconut sugar
• 1 tbsp baking powder
• 1 tsp baking soda
• 1/2 tsp ground cinnamon
• 1/4 tsp sea salt
• 1/3-2/3 cup Enjoy Life Chocolate Chips

Wet Ingredients:

• 1 ripe banana
• 1/2 cup egg whites
• 1/2 cup unsweetened applesauce
• 2/3 cup unsweetened almond milk

Directions:

1. Preheat oven to 375 degrees. Spray muffin tin.
2. Mix all dry ingredients in a large bowl.
3. Blend all wet ingredients in a blender or magic bullet until smooth; add to large bowl and mix well with dry ingredients.
4. Spoon into muffin tins, filling them about 2/3 of the way.
5. Bake for 18-20 minutes, keeping an eye on them as oven temperatures vary. Toothpick should come out clean when done. Store them in a well sealed container and they will stay good for up to 7 days in the fridge.

Healthy Mahi Mahi Tacos

I was looking for a meal to make for dinner when I found a fish taco recipe similar to this. I changed a few things to make it a healthy recipe and I was happy with how good it came out! The nectarine avocado salsa is delicious and compliments the fish and zesty "sour cream" nicely. These are full of flavor without the added fat and oil.

Healthy Mahi Mahi Tacos

* You will want to prepare the salsa first before you start anything else as this should chill in the fridge for 30 minutes to an hour.

Nectarine Avocado Salsa Ingredients:                                  
• 2 cups finely diced nectarines (2 to 3)                            
• 1/2 cup chopped red bell pepper                                  
• 1/4 cup minced red onion
• 2 tablespoons minced fresh cilantro
• 1 1/2 tablespoons fresh lime juice
• 1 tablespoon minced seeded jalapeño pepper
• 1 teaspoon minced garlic
• 1/4 teaspoon kosher salt
• 1 avocado, diced

Preparation:
1. Combine first 8 ingredients; cover and chill 30 minutes to 1 hour. Just before serving, stir in diced avocado.

Zesty “Sour Cream” Ingredients:
• 1 cup plain non-fat greek yogurt
• 2 tbsp minced fresh cilantro
• 2 tbsp fresh lime juice
• 1 tsp hot sauce
• ¼ tsp kosher salt

Preparation:
1. Stir all ingredients. Serve slightly chilled.

Mahi Mahi Taco Ingredients:
• 1 teaspoon kosher salt
• 1 teaspoon ground cumin
• 1/4 teaspoon dried oregano
• 1/8 teaspoon garlic powder
• 1/8 teaspoon freshly ground black pepper
• 1/8 teaspoon cayenne pepper
• 4 (4-ounce) mahi mahi fillets
• 8 corn tortillas
• Cooking spray

Directions:
1. Combine first 6 ingredients, and sprinkle over all surfaces of the fish. Spray a large skillet with non stick cooking spray and heat on medium. Add fish to pan and cook for 4 minutes on each side until fish becomes opaque and begins to flake. Remove fish, and break into chunks.
2. Lightly coat tortillas with cooking spray, and heat in pan for 1 to 2 minutes each side.
3. Fill each tortilla with fish and top with nectarine salsa and zesty "sour cream". Serve immediately.

Greek Pita Burgers with Tzatziki Sauce

My boyfriend decided to make us dinner last night and whipped up these tasty little greek burgers. He found this recipe on Betty Crocker and we changed a few things to make it a healthy meal. I am a big fan of greek food and I love tzatziki sauce. I never thought about making my own sauce but it was really easy! This recipe was a nice change from our usual burgers and it was a fairly simple meal to prepare.

Greek Pita Burgers with Tzatziki Sauce

Ingredients:

Tzatziki Sauce

• 1/2 medium cucumber, peeled and shredded
• 1 cup non-fat plain greek yogurt
• 1/4 cup green onions, chopped
• 1 clove garlic, finely chopped
• 1 tbsp olive oil
• 1 tsp lemon juice
• 1/4 tsp salt

Burgers

• 1 lb lean grass fed ground beef
• 1/2 cup frozen chopped spinach, (thawed) squeezed to drain
• 1/3 cup crumbled feta cheese
• 1/4 cup finely chopped red onion
• 2 cloves garlic, finely chopped
• 1/2 tsp salt
• 1/4 tsp pepper
• 5 Ezekiel 4:9 Whole Grain Pocket Breads   
• 2 medium tomatoes, sliced
• 4 leaves romaine lettuce, torn in half

Directions:

1. Place shredded cucumber in clean dish towel; squeeze to remove any excess liquid. In small bowl, mix cucumber and remaining sauce ingredients. Cover; refrigerate until serving time.
2. Heat gas or charcoal grill. In large bowl, mix all burger ingredients except pocket bread, tomatoes, and lettuce. Shape into 5 patties. Place patties on grill over medium heat. Cover grill; cook 5 to 8 minutes, turning once, until meat thermometer inserted in center of patties reads 160°F.
3. Spoon 2 tbsp sauce on bottom half of each pocket bread. Top with burger, tomato and lettuce. Serve with a side salad or a vegetable. Enjoy :) 

Blueberry Protein Muffins

I decided to switch up my usual Banana Spice Protein Muffins this week. I took some ingredients out of the original recipe and added others to create Blueberry Protein Muffins. They are full of flavor, healthy, and easy to make!

Blueberry Protein Muffins

Dry Ingredients

• 3/4 cup Organic Coconut Flour
• 2 Scoops Vanilla or Banana Protein Powder
• 1/2 Cup Stevia
• 1 tsp Baking powder
• 1 tsp Baking soda

Wet Ingredients

• 1 Cup Mashed Very Ripe Banana (about 2 medium bananas)
• 1/2 Cup Liquid Egg Whites
• 6 oz Plain Greek Yogurt
• 1 tsp Vanilla Extract
• 1 cup Fresh Blueberries 

Directions

1. Pre-heat oven to 350 degrees and spray muffin tip with non-stick spray and set aside.

2. Mix dry ingredients in one bowl and set aside.

3. Mash 1 cup very ripe banana and mix that with the egg whites, greek yogurt, and vanilla extract until all lumps are gone.

4. Combine dry and wet ingredients and mix completely.

5. Fold blueberries into dry and wet ingredient mix.

6. Separate batter equally into the muffin tray. 

7. Bake for 18-20 minutes. Poke with a toothpick to make sure they are done. The toothpick should come out clean.

8. Let cool and enjoy :)

Strawberry Shortcake Protein Pancakes

I am always looking for ways to make a healthy breakfast that is tasty and interesting. This time I decided to make strawberry shortcake inspired pancakes. They were delicious! My favorite part of strawberry shortcakes is the whipped cream but they are usually full of sugar and artificial ingredients. I started searching for healthy whipped cream recipes when I found a really easy coconut whipped cream on Detoxinista. This breakfast only took me 15 minutes to make... whipped cream and all!

Strawberry Shortcake Protein Pancakes

Ingredients:

Protein Pancakes:

• 2 egg whites
• 1/4 cup oats
• 1/2 large banana 
• 1 scoop vanilla whey protein powder
• 1 tbsp unsweetened vanilla almond milk
• 1/8 tsp baking powder
• 4-5 fresh strawberries (for topping)

Coconut whipped cream:

• 1 can of full-fat coconut milk (cream only)
• 1 tbsp pure maple syrup
• 1/2 tsp vanilla extract

Directions:

Click here for coconut whipped cream directions.

1. Add all ingredients except for strawberries to a magic bullet or a blender and blend until batter is smooth. Let batter set for 5 minutes. 
2. Spray a large skillet with non-stick spray and heat on medium.
3. Begin making your coconut whipped cream while the pan heats and your batter sets.
4. After the batter is set and your pan is pre heated, pour batter onto pan (makes 3-4 pancakes) and cook for 2-3 minutes on each side. Pancakes are ready to flip when bubbles appear.
5. Cut strawberries into thin slices and place in between each pancake. Drizzle with 1-2 tbsp of coconut whipped cream. Enjoy! :) 

Crock-Pot Turkey Chili

Crock-Pot meals are easy to make and require very little time in the kitchen. This recipe took me a couple minutes to throw together before I went to work and I came home to a healthy and delicious dinner that was ready to eat when I walked in the door. I was looking for a tasty and easy recipe to throw in my crock-pot when I found this recipe on He and She Eat Clean.

This chili might be a healthy dish but it is full of your favorite flavors you'd expect to find in a bowl of chili. The combination of spices along with sweet potatoes and black beans makes for a truly satisfying meal!

Crock-Pot Turkey Chili

Ingredients:

• 1 small yellow onion
• 2 cloves garlic
• 1 14.5 oz can fire roasted tomatoes with juice
• 1 15 oz can black beans
• 2 cups sweet potatoes, peeled and cubed
• 1 lb turkey breast, ground
• 1 bayleaf
• 3/4 tsp cumin
• 1/2 tsp oregano
• 1/8 tsp sea salt
• 1/2 tsp coarse grind pepper
• 2 tbsp chili powder
• 1/2 tsp cayenne pepper
• 1.5 cup water

Directions:

1. Put vegetables and beans in the bottom of the crock pot.

2. Layer ground turkey breast, spices, seasoning and water.

3. Place lid on crock pot and cook on low for eight hours. If you are pressed for time, 1 hour on high equals 2 hours on low.

4. Carefully remove lid and stir chili. Adjust seasonings to taste.

5. Replace lid, cook for an additional 20-30 minutes on low. Serve.

Three Step Meal Prep

Making a lifestyle change is hard enough so make it easier on yourself by being prepared. It might sound crazy to take a couple hours to prep all of your meals one day a week but it will help you a lot. If you have all of your meals packed and ready to go you are less likely to grab fast food or eat out.

Fail to plan. Plan to fail. 

That little saying could not be more true! When you are prepared with healthy and balanced meals you have no excuse to not succeed and stick to your goal. If you are getting tired of eating the same meal everyday, change it. Clean recipes are endless. Find recipes you know you will not mind eating consistently and change up the menu every now and then. If you want to live a healthy lifestyle you will have to be dedicated, consistent and determined. Prepping meals will help you immensely! 

• Step 1: Make a grocery list. Make a list of lean proteins (extra lean ground turkey, chicken, fish, etc.), complex carbohydrates (brown rice, sweet potatoes, etc.), fruit, and vegetables that you would like to eat for the upcoming week. You can also make a batch of protein muffins or breakfast muffins too. Find a clean recipe that looks good to you and add those items to your list as well. It's useful to have a variety of spices and different Mrs. Dash's around to change up your meals. If you don't have any spices you should pick up the popular ones such as: garlic powder, onion powder, salt, pepper, Mrs. Dash. Click here for a sample grocery list.

• Step 2: Cook. Now that you have everything you need for your meals it's time to cook! The first thing I like to do is get all of my meats cooking. Ground turkey, chicken and lean pork loins are usually on my list for lean proteins. I season my chicken and pork loins with Mrs. Dash and throw those on the grill and while that stuff is cooking I start cooking my ground turkey on the stove. Multitasking is the art of meal prepping. Next step is cooking my carbs. I make a batch of brown rice and sweet potatoes. While those are cooking I move onto my protein muffins and breakfast muffins. I start preheating my oven in the beginning so it's ready to go when I am ready to use it. I make my veggies last which is usually just green beans or broccoli. 

• Step 3: Pack and clean. If you clean as you go it wont be such a huge task at the end. Pack all of your meals up for the week so you can easily grab and go in the morning. All of these meals last me the whole week. I cook dinner every night so I don't feel like I'm eating the same thing all day long. Having my meals packed makes eating clean easier and saves time and money. Prepping meals is not difficult and you will be happy you did it!

Healthy Buffalo Chicken Pizza

Healthy buffalo chicken pizza? Yep! Pizza is one of my favorite cheat meals. I allow myself to have a cheat meal (something high in fat and deliciousness) once a week. During the week I like to stick to a clean and healthy diet which is why I love finding ways to make my favorite cheat meals into healthier versions that still make me feel like I am eating the real thing.

I found a really easy and simple buffalo chicken crock pot recipe on Natalie Hodson's blog and decided to throw it on a Flat Out Flat Bread and make a pizza. I created a delicious and guilt free pizza! I am going to attempt buffalo chicken wraps or a buffalo chicken salad next.

Healthy Buffalo Chicken Pizza

Ingredients:

• 2 lb chicken breast
• 1 tsp minced garlic 
• 16 oz organic low sodium chicken broth
• 1/2 cup Frank's Red Hot Buffalo Sauce
• 4 Flat Out whole wheat flat-bread
• 1 can organic pizza sauce
• mozzarella cheese

Directions:

1. Add chicken, garlic and broth to crock pot and cook on high for 3-4 hours or until chicken easily shreds with fork.
2. Shred chicken and drain broth expect for 1/2 cup. Add Frank's Buffalo sauce to the chicken and remaining broth and cook for an additional 30 minutes.
3. Preheat oven to 350 degrees. Put Flat Out whole wheat flat-bread on a cookie sheet and cook those alone for 2 minutes. 
4. Remove from oven and layer flat-bread with pizza sauce, buffalo chicken and mozzarella cheese. 
5. Place pizzas in oven for 4 minutes or until cheese is melted.
6. Remove and eat up! :)

Honey Balsamic Chicken

I eat chicken at least once a day and I make chicken for dinner a 3-4 nights a week. I am always trying to look for ways to make it different to keep my taste buds excited for another chicken dinner. This recipe takes 15 minutes so it's perfect for a week night dinner or whenever you're trying to get a meal cooked quickly.

The honey and balsamic vinegar mixed together creates a sweet and tangy sauce that is good on everything. Whenever I make this dish I usually end up dipping my sides in the sauce as well. I had this last night with roasted red potatoes and steamed carrots and the sauce complimented the whole meal. 

Honey Balsamic Chicken

Ingredients:

• 1 lb thinly sliced skinless chicken breast
• 1/4 cup balsamic vinegar
• 1/4 cup honey
• 1-2 tbsp thyme
• 1 tbsp olive oil

Directions:

1. Add 1 tbsp olive oil to a large skillet and heat over medium heat.
2. Season both sides of chicken with thyme. 
3. Cook chicken for 3-4 minutes each side or until no longer pink inside. I use thinly sliced chicken for this recipe because it cooks quickly. If you are using thick chicken breast the cooking time will vary.
4. Remove chicken from skillet and keep warm.
5. Combine 1/4 cup honey and 1/4 cup balsamic vinegar to the hot skillet and bring the heat up to medium high.
6. Bring the sauce to a slight boil, stirring frequently until the sauce thickens. 
7. Pour the sauce over the cooked chicken and serve.

Peanut Butter & Banana Protein Pancakes

It took me a little bit before I came across a protein pancake recipe that worked and tasted good. A lot of recipes I found made really dry pancakes and the batter was so thick that I burnt many pancakes trying to get the inside to cook. I found a recipe for pancakes on www.muffin-topless.com and I have used the ingredients she listed for her pancake batter ever since. These pancakes come out perfect every time and have a similar consistency and flavor to real buttermilk pancakes.

The key to making tasty and appealing protein pancakes is letting the batter set for 5 minutes or so after you blend all the ingredients. While my batter is setting I begin to pre heat my skillet over medium heat and make sure that the skillet is fully heated before pouring my pancake batter into the pan. Follow these two steps and you will make delicious protein pancakes every time!

Peanut Butter & Banana Protein Pancakes

Ingredients:

• 2 egg whites
• 1/4 cup oats
• 1/2 large banana (save other 1/2 for topping)
• 1 scoop vanilla whey protein powder
• 1 tbsp unsweetened vanilla almond milk
• 1/8 tsp baking powder
• 1/2 tsp cinnamon
• 1-2 tbsp all natural peanut butter

Directions:

1. Add all ingredients to a magic bullet or a blender and blend until batter is smooth. Let batter set for 5 minutes. 
2. Spray a large skillet with non-stick spray and heat on medium.
3. After the batter is set and your pan is pre heated, pour batter onto pan (makes 3-4 pancakes) and cook for 2-3 minutes on each side. Pancakes are ready to flip when bubbles appear.
4. Top pancakes peanut butter and remaining 1/2 banana. I like to drizzle natural maple syrup on top too. Enjoy! :-)

Healthy Sausage Breakfast Muffins

Breakfast is my favorite meal of the day and it truly is the most important meal of the day. I never skip a breakfast and I always try to eat within 30 minutes of being awake. A filling and nutritious breakfast is what we all need to give us a jump start and start the day off right. 

I make a batch of these healthy breakfast muffins every week along with my other meals for the week. Taking a couple hours in the beginning of the week to prep all of your meals will help you stay on track. My boyfriend is a picky eater and cannot eat the same thing for long but he has yet to complain about these tasty muffins and they've been on our menu for a few months now. These breakfast muffins are great for anyone who is looking to make a healthier choice for breakfast but still wants something to eat that is tasty. 

Healthy Sausage Breakfast Muffins

Total time: 45 minutes

Yields: 12 muffins (serving size: 2 muffins)

Ingredients:

• 1 cup water 
• 2 tbsp unsalted butter 
• 3 cups Rudi's Gluten-Free Stuffing
• 3 ounces lean ground turkey breakfast sausage
• 6 eggs, beaten
• 1/3 cup monterey jack cheese

Optional ingredients:

• diced peppers
• diced green onions
• diced white onions
• diced mushrooms

Directions:

1. Pre-heat oven to 400 degrees.
2. Bring 1 cup water and butter to a boil in a medium sauce pan. Stir in stuffing mix. Cover, remove from heat, and let stand 5 minutes; fluff with fork. Let stand, uncovered, 10 minutes or until cool enough to handle. 
3. While stuffing cools, cook sausage in a small skillet over medium-high heat until browned; stir to crumble. 
4. Coat a 12 cup muffin pan with non-stick spray. Coat fingers with cooking spray and press about 1/4 cup stuffing into bottom and up sides of each muffin cup. 
5. Pour egg evenly into stuffing cups. Layer sausage and cheese evenly over egg. Top with any other desired toppings. 
6. Bake at 400 degrees for 18-20 minutes or until centers are set. Let stand for 5 minutes before serving. 

Reheating directions:

I set the oven to 350 degrees and put 2 muffins on foil and put them in the oven for 10-15 minutes. A toaster oven would work great as well. I don't like using a microwave to reheat the muffins because the stuffing usually gets soggy.

Italian Turkey Burgers

I was looking for ways to give my plain turkey burgers flavor when I found this recipe on bodybuilding.com. Turkey burgers can be bland and dry if you don't add spices or anything for added moisture. The mix of spices along with diced zucchini creates a juicy and flavorful turkey patty. I paired this dish with sweet potato fries and sauteed kale.

Italian Turkey Burgers

Ingredients:

• 1 lb extra lean ground turkey (could use lean for a more juicy burger)
• 1-2 medium zucchini, grated or diced
• 1/4 tsp salt
• 1/2 tsp garlic powder
• 1 tsp onion powder
• 1 tsp dried basil
• 1/2 tsp oregano 
• 1/2 tsp black pepper
• 1 tbsp olive oil

Directions:

1. In a large bowl, combine zucchini, salt, garlic powder, onion powder, dried basil, oregano, and black pepper. Mix well and form into 4 oz patties. You should make 4 patties if you are using 1 lb of ground turkey.
2. Add 1 tbsp to a large skillet and heat on medium.
3. Cook for 5-7 minutes on each side or until cooked. You can also cook these patties in the oven at 350 degrees for 20 minutes after browning each side in a frying pan. 
4. Add desired toppings and enjoy :)

Jamie Eason's Turkey Meatloaf Muffins

These muffins make for a convenient snack in between meals. I found this recipe when I first started making healthier choices with my diet. Whenever I heat these muffins up for my mid-morning snack I always have someone asking for the recipe or commenting on how good it smells. They are delicious to say the least and good for you! I stuck to Jamie Eason's recipe for the most part but I did add applesauce to the mix to keep the muffins moist. The applesauce will help add moisture to the muffins if you choose to use extra lean turkey for the recipe.

Jamie Eason's Turkey Meatloaf Muffins

Ingredients:

• 2 lbs ground turkey (or chicken)
• 3 egg whites
• 1 cup quick cooking oats
• 1/2 tsp ground cumin
• 1/2 tsp dried thyme
• 2 tsp dry yellow mustard
• 2 tsp black pepper
• 2 tsp chipotle pepper spice
• 1 tsp salt
• 2 tbsp garlic powder (2 cloves minced)
• 1 small onion
• 2 celery stalks (finely chopped)
• 2 tbsp unsweetened applesauce 

Directions:

1. Preheat oven to 375 degrees.
2. Spray 12-cup muffin pan with canola or olive oil.
3. Mix all ingredients together in one large bowl.
4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
5. Bake for 40 minutes.

I usually will have 2 turkey meatloaf muffins with a baked sweet potato and green beans. I also like to add a little reduced sugar on my meatloaf muffins. 

Nutrition per muffin (makes 12 muffins):

80 calories, 2g fat, 4g carbs, 11g protein

Healthy Chicken Burrito Bowl with Cilantro Lime Rice

I like to keep my meals simple and quick during the week. That is exactly what I did with this one! I decided to make a healthy version of Chipotle's famous Chicken Burrito Bowl. This dish has less sodium and less oils than Chipotle's bowl but it is far from bland!

 

Healthy Chicken Burrito Bowl with Cilantro Lime Rice

Ingredients:

• 1 lb boneless, skinless chicken breast
• 1 tbsp extra virgin olive oil
• 1 tbsp fresh cilantro or cilantro paste
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/4 cup frozen corn
• 1 tbsp Mrs. Dash Southwestern Chipotle
• 1 lime (cut into 4 wedges)
• 1 15 oz. can black beans
• 1 cup brown rice or 1 boil in bag instant brown rice

Optional Toppings:

• Avocado
• Plain greek yogurt (healthy substitute for sour cream)
• Cheese
• Hot sauce
• Salsa

Directions: 

1. Start cooking your rice as this may take 30-40 minutes. *You can always opt for instant brown rice if you are in a hurry* Instant rice will only take 10 minutes.
2. Add 1 tbsp olive oil to a large skillet on medium heat.
3. Trim chicken of excess fat and cut into 1 inch cubes. Season one side of chicken with 1/2 tbsp Mrs. Dash and the juice from 1 lime wedge.
4. Add chicken to heated skillet, seasoned side down. Season chicken with remaining 1/2 tbsp Mrs. Dash along with the juice from 1 lime wedge. Cook chicken 5 minutes on each side or until done. 
5. Add black beans to a medium sauce pan over medium heat. Season with garlic powder and onion powder. Add corn to black beans. Cook until warm. Stirring occasionally. 
6. Add 1 tbsp cilantro and the juice from 1 lime wedge to cooked rice and stir well. Use the remaining lime wedge as needed. 
7. Add brown rice, black beans/corn, and chicken to a bowl and add your favorite toppings. Enjoy :)

Let me know if you give it a try!

Spicy and Clean Sweet Potato Fries

Eating clean does not mean your meals have to be bland and boring. There are plenty of tasty and clean recipes out there... you just have to look! Eating clean introduced me to a lot of unique spices and flavors. I actually did not like spicy food of any kind before eating healthier meals. I guess using them so often to add flavor to my meals has increased my tolerance to spices.

I found these tasty little fries on Muffin Topless' blog. All of the different spices combined create a mildly spicy and smokey flavor. This recipe changes it up for your taste buds if you're tired of eating sweet potatoes or if you're not a fan of sweet potatoes. Give this a try next time you're making burgers!

Spicy and Clean Sweet Potato Fries

Ingredients

• 2 large sweet potatoes
• 1/4 cup liquid egg whites (or 2 egg whites)
• tsp chili powder
• tsp garlic powder
• tsp oregano
• tsp ground cumin
• tsp sea salt
• 1/2 tsp cayenne pepper
• 1/2 tsp ground black pepper

Directions

1. Pre-heat oven to 450 degrees. 
2. Chop sweet potatoes into classic french fry shapes. Try to keep them an even thickness or they will not cook properly. 
3. Add uncooked sweet potatoes to a large bowl (preferably one with a lid, it makes it easier). Add egg whites and toss until the potatoes are coated. 
4. Combine all spices in a small bowl and mix. Add mixed spices on top of your potatoes in large bowl and toss until all fries are lightly coated with spices.
5. Spray a cookie sheet with nonstick spray and spread the fries out evenly.
6. Bake for 18-20 minutes. Flip the fries and bake for an additional 15 minutes or until desired consistency. Total cook time should be about 35 minutes.
7. For extra crispy fries: Turn your oven to broil for a few minutes after the full 35 minutes cook time is up. 

Serve warm and enjoy :)

Spicy Orange & Maple Chicken

Eating chicken for most of my meals can get old. I like to try and change up my meals by adding different spices or pairing it with different sides. I found this recipe on Little B's Healthy Habits. It has a sweet and spicy combination and pairs well with brown rice and a side salad. It seems like an odd mix but it is delicious!

Spicy Orange & Maple Chicken

Ingredients

• 1 lb chicken, cut in half length wise and then cut into strips
• Juice from 2 oranges
• 1 tsp cayenne pepper
• 2 tbsp adobo sauce (could sub with 1 tbsp of adobo powder)
• 1 tsp salt
• 2 tsp garlic powder
• 1 tbsp extra virgin olive oil
• 2.5 tbsp sugar free maple syrup

Directions

1. Add oil to skillet on medium heat.
2. Sprinkle, salt, garlic powder, and cayenne pepper on chicken and add to skillet.
3. Remove cooked chicken from pan and add orange juice, syrup, and adobo sauce and bring to a slight boil.
4. Return chicken to pan and cook 1 more minute.
5. Serve over a bed of brown rice with sauce spooned on top.

Grilled Chicken with Lemon-Cucumber Relish

I like grilling food because it adds a different flavor to any dish and it makes for easy clean up. I was searching online for a healthier meal to make for the 4th of July when I came across this on Better Homes and Garden.

Grilled Chicken with Lemon-Cucumber Relish

Ingredients

• 4 skinless,boneless chicken breast halves
• 1 tbsp olive oil
• 2 tsp ground cumin
• 1/2 tsp salt
• 1/4 tsp cracked black pepper
• 1 medium seedless cucumber, chopped (2 1/2 cups)
• 1 large tomato, chopped (1 cup)
• 1/4 cup finely chopped onion
• 1/2 tsp finely shredded lemon peel
• 2 tbsp lemon juice
• 2 cloves garlic, minced
• 1/3 cup plain greek yogurt
• 1 tbsp honey
• 1 tbsp milk

Directions

1. Brush chicken breast halves with olive oil; sprinkle with ground cumin, salt, and pepper. Grill on a covered grill directly over medium heat for 12 to 15 minutes, until done, turning once.
2. Meanwhile, for Lemon Cucumber Relish, in a medium bowl combine cucumber, tomato, onion, lemon peel, lemon juice, and garlic; stir to combine. In a small bowl combine yogurt, honey, and milk; stir to combine. 
3. To serve, top chicken with Lemon-Cucumber Relish. Drizzle with yogurt sauce and eat up!

Nutrition (4 servings)

Per serving: 283 calories, 8g fat, 12g carb, 8g sugar, 40g protein

This is a nice and healthy change to traditional 4th of July recipes! I cannot wait to give it a try! 

Happy 4th of July!

Banana Spice Protein Muffins

I found these yummy little muffins on www.muffin-topless.com and I make a batch of these in the beginning of the week when I do all of my meal prepping. These are quick and easy for a mid-morning snack. I usually pair 2 of these muffins with some almonds. 

Banana Spice Protein Muffins

Dry Ingredients

• 3/4 cup Organic Coconut Flour
• 2 Scoops Vanilla or Banana Protein Powder
• 1/2 Cup Stevia
• 1 tsp Baking powder
• 1 tsp Baking soda
• 1/2 tsp Cinnamon
• 1/2 tsp Nutmeg

Wet Ingredients

• 1 Cup Mashed Very Ripe Banana (about 2 medium bananas)
• 1/2 Cup Liquid Egg Whites
• 6 oz Plain Greek Yogurt
• 1 tsp Vanilla Extract

Directions

1. Pre-heat oven to 350 degrees and spray muffin tip with non-stick spray and set aside.

2. Mix dry ingredients in one bowl and set aside.

3. Mash 1 cup very ripe banana and mix that with the rest of the wet ingredients until all lumps are gone. 

4. Combine dry and wet ingredients and mix completely.

5. Separate batter equally into the muffin tray. 

6. Bake for 16-20 minutes. Poke with a toothpick to make sure they are done. The toothpick should come out clean.

7. Let cool and enjoy :)

Nutrition per muffin:

85 calories, 1g fat, 8g carbs, 3g fiber, 4g sugar, 8g protein

Protein Cinnamon Raisin French Toast

I was craving french toast this morning and decided to make a healthier version of the popular breakfast. I like making protein pancakes or protein french toast to change up my usual breakfast routine. If you are tired of egg whites and oats in the morning, you should give this easy and quick recipe a try!

Protein Cinnamon Raisin French Toast

Ingredients

• 2 slices of Ezekiel Cinnamon Raisin Bread
• 1/3 cup egg whites
• 2 tbsp almond milk
• 1 tsp vanilla extract
• dash of cinnamon (optional)
• 1-2 tbsp natural maple syrup or sugar free syrup

Directions

1. Spray a large pan with non-stick spray and heat on medium
2. Mix egg whites, almond milk, vanilla extract and cinnamon in a bowl
3. Soak each side of Ezekiel bread in your mixture
4. Cook for about 3-5 minutes on each side
5. Drizzle syrup on top and eat up!

Crock-Pot Flank Steak Fajitas

I love making crock-pot meals. When you are trying to balance a busy schedule around a healthy lifestyle a crock-pot will come in handy! I plan my crock-pot meals for hectic days when I know I will not have the time or energy to cook at night. I throw everything in my crock-pot in the morning before work and head out the door. Crock-pot meals are easy with minimal clean up and they make your home smell amazing!

I found this flavor packed dish on 100 Days of Real Food. It's delicious, healthy and easy! I usually pair this dish with brown rice or a whole wheat tortilla and a side salad. Give it a try!

Crock-Pot Flank Steak Fajitas

Ingredients

• 1 ½ lbs flank steak, preferably grass fed 
• 1 ½ teaspoons chili powder
• 1 teaspoon cumin
• 1 teaspoon coriander
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 2 tablespoons soy sauce, preferably the low-sodium variety
• 1 jalapeno pepper, seeded and chopped
• 2 cloves garlic, minced
• 4 – 5 bell peppers, any color
• 1 onion

Other fajita fixings:

Whole-wheat tortillas, grated cheese, fresh sliced avocado, cilantro, lime slices, fresh spinach leaves, sour cream, hot peppers, etc.

Directions

1. Mix together the dry spices with a fork including the chili powder, cumin, coriander, salt and pepper.
2. Rub the spice mixture over all sides of the flank steak and place it in the bottom of the slow cooker. Sprinkle the soy sauce on top.
3. Top the flank steak with the diced jalapeno and minced garlic. Slice the bell peppers and onion and throw those on top of the steak as well.
4. Turn the slow cooker onto HIGH and cook for 5 – 6 hours or until the steak can easily be shredded with two forks.
5. Drain the meat and peppers well then serve with the recommended fajita “fixings” (listed above). 
6. Enjoy!

And My Blogging Adventure Begins...

I follow a few different fitness bloggers and I find their blogs to be extremely helpful when it comes to motivation, recipes and tips. It has been almost 2 years since I started training and eating clean on a consistent basis. The fitness lifestyle is a choice and it truly is a lifestyle change. I learned that if I wanted to see real results I had to be consistent, determined and disciplined every day. I decided to start blogging because I am compassionate about living a healthy lifestyle and I want to share the knowledge that I've learned over time. I complied a lot of information and recipes over the last 2 years and I cannot wait to share them. Doing your research and finding that passion to change your life will put you on the road to success!

I am going to finish this first blog post with an example of what I eat daily. I consume 6-7 meals a day that consist of lean protein, complex carbohydrates and vegetables. This is what a daily meal plan for me would look like:

Breakfast: Protein Smoothie 

1 cup almond milk

2-3 ice cubes

1 scoop of chocolate protein powder

1/2 banana

1 tbsp all natural peanut butter or 1 tbsp flax seed

Blend for 30 seconds-1 minute and enjoy :)

Mid morning snack: 2 Banana Spice Protein Muffins and 24 raw unsalted almonds

I found this recipe on www.muffin-topless.com. This is one of the fitness blogs that I follow. Her blog is full of useful information as well as many yummy clean recipes.

Lunch: 4 oz. extra lean ground turkey, 1 cup green beans and 1/2 cup brown rice

I season my ground turkey with onion powder, garlic powder and freshly ground black pepper. I usually put reduced sugar ketchup on top.

Mid day snack: 4 oz. chicken breast, 1 cup green beans and 1/2 cup brown rice

I season my chicken with Mrs. Dash seasoning and like to put a little of Annie's Organic BBQ on the chicken to change it up every now and then.

Pre-workout meal: 1/2 cup plain greek yogurt and 1/2 cup granola

Post-workout meal: Protein shake and 1-2 unsalted rice cakes

I am pretty simple with my protein shakes after workouts. I usually just mix a scoop of protein powder with 1-2 cups of water. 

Dinner: 1 flounder filet, 1 cup broccoli and 1/2 cup brown rice

I usually pan fry my fish with a little bit of blackened seasoning.

 This list is very plain but it gives you the general idea. I change my meals up so that I don't get bored and I usually make something different for dinner every night. I hope this helps you get an idea of what a meal plan that consists of 6 small meals looks like. I will be posting clean recipes and other useful information periodically :)