THAI CHICKEN POWER BOWL


THAI CHICKEN POWER BOWL

INGREDIENTS
  • ½ cup cooked quinoa, cold or room temperature
  • ½ cup spiralized zucchini
  • 1 small carrot, cut
  • 1/4 cup red peppers, cut
  • 1 large celery, cut
  • 1/2 avocado, cubed
  • ¼ cup red cabbage, chopped
  • ¼ cup roasted chickpeas (recipe below)
  • 1/2 cup cooked shredded chicken
  • Cilantro for garnish
  • Juice of one lime
  • Simple Thai peanut dressing (recipe below)
 INSTRUCTIONS
  1. Top with cilantro, then squeeze the lime juice over the bowl. Add as much Thai peanut dressing as desired.
  2. ENJOY!

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GARLIC ROASTED CHICKPEAS

INGREDIENTS
  • 1 14oz can chickpeas
  • 2 tablespoons extra virgin olive oil
  • ½ teaspoon garlic powder
  • Salt and pepper to taste
 INSTRUCTIONS
  1. Preheat the oven to 400 degrees.
  2. Drain and rinse the chickpeas. Pat dry and place in a bowl.
  3. Mix together the chickpeas, oil, garlic powder, salt and pepper.
  4. Place the chickpeas in a single layer and roast for 20 – 25 minutes, or until a nice golden brown.
  5. Allow to cool completely at room temperature. You will have enough for a few more power bowls.

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THAI PEANUT DRESSING

INGREDIENTS
  • ½ cup creamy peanut butter
  • 2 tablespoons apple cider vinegar
  • 2 teaspoons coconut amino sauce
  • 1 ½ tablespoons honey
  • 1 teaspoon ginger paste
  • ¼ teaspoon fish sauce
  • ¼ teaspoon cayenne pepper
  • 1 Large handful of cilantro, chopped
  • Salt and pepper to taste
  • Water as needed
 INSTRUCTIONS
  1. Place all of the ingredients together in a blender,except the water together and mix well.
  2. Slowly add the water to the peanut butter until it reaches a nice creamy consistency about the thickness of heavy cream.
  3. Store in an airtight container in the refrigerator for up to a week.

Grilled Shrimp Zucchini Noodles with Lemon Basil Dressing

20160919_190414If you have a garden, I’m sure you have a large amount of zucchini this time of year. One of my favorite thing to do with all the zucchini I have is turning those piles of never ending green squash into a delicious zucchini pasta dish. No, it does not taste “exactly” like pasta, but I actually think it taste better and hand-down healthier for you.  This dressing is also to die for and could definitely be added to many other dishes.

Grilled Shrimp Zucchini Noodles with Lemon Basil Dressing

Ingredients:
  • 2 cups fresh basil
  • ⅓ cup almonds, plus one more handful
  • 2 garlic cloves, chopped
  • 1 Large handful of fresh chives, chopped
  • ¼ teaspoon paprika
  • ½ cup olive oil, plus more as needed
  • 1 tablespoon red wine vinegar
  • 1 lemon, zested
  • 1 lb shrimp (26 – 30 count, peeled and de-veined)
  • 3-4 medium-sized zucchini
  • Salt & Pepper – to taste
  • ½ cup halved cherry tomatoes
Instructions:
  1. In a food processor add the basil, almonds, garlic, chives, paprika, ½ cup olive oil, red wine vinegar and lemon zest. Pulse on medium until evenly combined and smooth. Then add the handful of almonds and pulse 3-5 times. Season with salt and pepper as needed and set aside.
  2. Heat one tablespoon of olive oil over medium high heat. Add shrimp and season with salt and pepper. Cook shrimp for 6 to 8 minutes until fully cooked and pink, and add two heaping spoonfuls of the lemon basil dressing into shrimp and toss to combine. Transfer seasoned shrimp to a clean bowl and set aside.
  3. Using a spiralizer, push the zucchini through the spiralizer until it become noodles. Add zucchini noodles to the same pan used for the shrimp and sauté for 1 to 2 minutes over medium heat until just tender. Season the zucchini noodles with salt and pepper.
  4. Toss seasoned shrimp with the zucchini noodles and cherry tomatoes.
  5. Serve immediately and ENJOY!

Sweet Potato Tater Tots

Do you have a bunch of leftover yams or sweet potatoes after Thanksgiving? If so, try making these delicious Sweet Potato Tatar Tots. They are crazy easy to make, taste SO good and only 4 ingredients! After I made these they were literally gone in 10 minutes. If you end up not eat all the tots, you can store them in an airtight container in the fridge for up to 1 week. 20151124_191347-1

Sweet Potato Tater Tots

Ingredients:

  • 3-4 cooked sweet potatoes
  • 2 eggs whipped
  • 1 tsp each salt & pepper
  • olive oil

Instructions:

  1. Pre-heat oven to 425 degrees.
  2. Line a baking sheet with parchment paper.
  3. Peel and boil potatoes in salted water for 15-20 minutes until cooked, then drain.
  4. Grate the sweet potatoes and place in bowl.
  5. With your hands, careful mix the salt, pepper and eggs.
  6. Form mixture into small cylinder and place on pan.
  7. Drizzle olive oil over top.
  8. Cook tater tots for about 15 minutes each side.
  9. ENJOY! 

Love Your Body And Fuel Yourself Right!

There are many days that I do fasted workouts. I always make sure though that I get a good quality meal afterwards. If you are doing fasting workouts you need to make sure you get something in you at least 30 to 60 after your fasted workout. This prevents muscle catabolism and replenishes your energy stores, otherwise your body will break down muscle tissue for energy. 


Love your body and fuel yourself with something wholesome and nutritious. Make sure you have a good combination of quality protein, good fat and a little bit of carbs. 


Everything in this meal can be prepped ahead for a quick and easy meal. I pre-boiled a bunch of eggs for the week and made a big bowl of spiralized squash noodles for my meals. I always have some kind of vegetable in my kitchen ready to eat and then I topped this plate off with delicious spicy avocado hummus. IMG_20150916_132955

Zucchini Crust Pizza

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Zucchini Crust Pizza

If you have a garden, now is the time of year that you might have an overwhelming amount of zucchini. This is actually a great thing because there are many ways to cook with zucchini. This recipe is extremely simple, but very good! This is another healthier version of pizza, skip the bread and try zucchini!

Ingredients:

  • 1 medium zucchini – sliced into 1/4 inch slices.
  • 1 tablespoon olive oil
  • 1/2 cup marinara sauce
  • Topping of your choice

Instructions:

  1. Pre-heat oven to 425 degrees.
  2. Place zucchini slices on a parchment lined cookie sheet.
  3. Using a brush spread the olive oil over each sides of the zucchini.
  4. Cook for 10-12 minutes, turning the zucchini over halfway.
  5. Take the zucchini out of the oven and layer the top of the slices with marinara sauce.
  6. Add another layer with any toppings you would like.
  7. Place zucchini back in the over and cook 5-7 minutes.
  8. Serve and eat right away.
  9. ENJOY!DSC_0005

Sunflower Ahi Tuna Burger

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Oh my, can I just say “YUMMMMM!” This recipe is a must do for any of you fish lovers. We ate this burger over sweet potato baked fries and topped it with a healthy serving of guacamole. I also made a handful of extra burgers so I could freeze them for lunches.

I love fish not only for its wonderful taste, but most importantly the nutrients it contains. Fish is high in quality protein, filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.

  • Best sources of omega 3 fatty acids: salmon, albacore tuna, mackerel, lake trout, Alaskan halibut, sardines, herring.
  • Highest in protein per serving: tuna, salmon, snapper, swordfish. Most fish are similar in protein content. Best source of protein in grams per calorie of fish are: lobster, shrimp, tuna, cod.
  • Highest vitamin B-12 content: clams, mackerel, herring, blue fin tuna, rainbow trout, and salmon.
  • Highest in iron: clams, shrimp, mackerel, swordfish.
  • Lowest in iron: orange roughy, snapper, sea bass.
  • Highest in zinc: crab, lobster, swordfish, and clams.
  • Highest in calcium: canned salmon with bones.
  • Highest in total fat, saturated fats, and calories: mackerel.
  • Lowest in total fat and saturated fat: lobster, orange roughy.
  • Highest in cholesterol: shrimp, mackerel, lobster.
  • Lowest in cholesterol: yellowfin tuna, albacore, tuna, snapper, halibut, grouper.
  • Most risky fish for pollutants: wild catfish, shrimp, lake trout (warm-water fish and those in lakes from agrochemical run-off).
  • Least risky fish for pollutants: deep-water ocean fish, salmon and tuna.

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Sunflower Ahi Tuna Burger

Ingredients:

  • 2 pounds Ahi Tuna
  • 4 tablespoons Tamari sauce
  • 2 green onions – sliced
  • 2 Tablespoons Olive or Avocado oil
  • 6 garlic – minced
  • 1/4 – 1/3 cup sunflower seeds
  • 1 tablespoon rice wine vinegar
  • Salt and Pepper – to taste

Instructions:

  1. Chop the tuna into 2 inch pieces.
  2. In a food processor add a few handfuls of tuna at a time and pulse until meat is chopped up.
  3. Transfer the meat into a large bowl.
  4. In a separate small bowl add the rest of the ingredients and whisk until completely blended.
  5. Add the liquid ingredients to the tuna.
  6. With your hands mix everything together.
  7. Using your hands form the burger patties.
  8. Grill or sauté 4-5 minutes each side.
  9. ENJOY!!!DSC_0001

Quinoa Spinach Meatballs

DSC_0024These turned out so good that my family literally ate all of them in a matter of minutes. These would also work great if you freeze them and use them later for a quick snack or meal. Tops these over a salad, mix with squash pasta, stir fry them with a vegetable dish or eat them alone.DSC_0017

Quinoa Spinach Meatballs

Ingredients:

  • 2 pounds of ground lean beef or turkey (If possible, try to get your meat from a good source – organic or grass-fed farm raised.)
  • 1 cup of cooked quinoa
  • 1 medium yellow onion, diced
  • 6 garlic cloves, minced
  • 2 cup of spinach leaves, chopped
  • 1/4 teaspoon of red chili flakes
  • 2 tablespoon of  hot sauce or Worcestershire sauce
  • 1 tablespoon of Italian Seasoning
  • 1 teaspoon salt and pepper
  • 2 egg, beaten

Instructions:

  1. Pre-heat your oven to 350 degrees.
  2. Spray a cookie sheet or cover with parchment paper.
  3. Add all of the ingredients into a large bowl and mix together.
  4. Form into meatballs, rolling in between your hands and then lay out on your baking sheet.
  5. Bake for 35-45 minutes or until golden brown. Rotate them half way through the baking time
  6. ENJOY!!!DSC_0026

Cauliflower Alfredo Sauce

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OK folks, here is the second cauliflower recipe for this week, and it’s a good one! I loved this sauce because I was able to use it for many different dishes. One night we used it as a sauce over zucchini pasta, then I made a chicken and vegetable dish with it and for lunch I used it as a thick soup with veggies. This recipe will make about 5 cups of sauce, which should last you a couple of meals, so if you don’t want to eat it within the week you can freeze this sauce and it will still hold it’s constancy when it is defrosted. DSC_0030

Cauliflower Alfredo Sauce

INGREDIENTS
  • 8 large cloves garlic, minced
  • 2 tablespoons butter (I use Kerrygold butter)
  • 5-6 cups cauliflower florets
  • 6-7 cups vegetable, chicken broth or water
  • 1 teaspoon salt (more to taste)
  • ½ teaspoon pepper (more to taste)
  • ½ cup milk,  (Milk of your choice – cow, almond or coconut)
  • 1 tablespoon of olive oil (optional, if you want the added olive oil taste to the sauce)
INSTRUCTIONS
  1. Sauté the minced garlic with the butter over low heat. Cook for several minutes or until the garlic is soft, but not browned. Remove from heat and set aside.
  2. Bring the water or broth to a boil in a large pot. Add the cauliflower and cook and cover for 10-12 minutes or until cauliflower is tender. Do not drain the water or both.
  3. Use a slotted spoon to transfer the cauliflower pieces to the blender.
  4. Add 1 cup of broth or cooking liquid, the garlic/butter, salt, pepper, and milk.
  5. Blend or puree for several minutes until the sauce is very smooth, adding more broth or milk depending on how thick you want the sauce. You may have to do this in batches depending on the size of your blender.
  6. Serve hot and ENJOY!DSC_0040 DSC_0003

Creamy Curried Cauliflower Soup

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My post yesterday was all about the nutritional properties of cauliflower. I also mentioned that I would post 3 or more delicious cauliflower recipe this week. So, here is recipe #1, it’s creamy and OHHH so yummy! It was really cold outside the day I made this soup which seemed to make it taste even better, soup always taste better on cold days, right? I ate the soup for leftover the next day and I found that it tasted even better the following day. This recipe does not take much of your time or effort to make, so give it a try this week.

Creamy Curried Cauliflower Soup

Ingredients:

  • 1/4 cup raw pumpkin or sunflower seeds
  • 3 1/2 cups unsweetened plain almond milk
  • 2 tablespoons olive oil
  • 1 1/2  tablespoons of chili powder
  • 1/4 teaspoon red pepper flakes
  • 2 teaspoons cumin
  • 4 teaspoons mild curry powder, more to taste
  • 1 cup chopped yellow onion
  • 3 cloves garlic, chopped
  • 5 -6 cups cauliflower florets (about 1 pound. You can use more cauliflower if you want the soup to have a thicker consistency)

Directions:

  1. Pre-heat the oven to 350 degrees. 
  2. In a medium bowl, toss sunflower kernels with 1 teaspoon almond milk and 1 teaspoon of curry.
  3. Spread out on a small parchment-paper-lined baking sheet and bake, tossing once or twice, until toasted. About 6 to 8 minutes; set aside.
  4. Heat 2 tablespoons of olive oil in a large pot over medium heat.
  5. Add the onion and garlic and cook, stirring occasionally, until soft, about 10 minutes.
  6. Add cauliflower, almond milk and the rest of the spices. Cover and simmer until cauliflower is very tender, about 30-40 minutes.
  7. Working in batches, carefully purée in a blender until smooth.
  8. Transfer to bowls, top with seeds and serve.
  9. ENJOY!!!DSC_0010

 

Garlic Rubbed Cabbage Steak

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This recipe is a simply and delicious way to cook cabbage. Some of you may be scared to try such a vegetable as cabbage, but find the right recipe and you will be blown away by how good it can taste. Cabbage is great eaten raw in salads or cooked. You can buy many different types of cabbage like – Green, Red, Savoy, Napa, and Bok Choy. For this recipe I would suggest using green or red cabbage.

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Garlic Rubbed Cabbage Steak

Ingredients:

  • I large head of cabbage
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • 1/2 tablespoon Worcestershire sauce
  • 4-5 garlic cloves – minced
  • Salt & pepper

Directions:

  1. Pre-heat oven to 400 degrees.
  2. Line baking sheet with parchment paper.
  3. In a bowl mix the olive oil, vinegar, Worcestershire sauce, and garlic.
  4. Cut cabbage into 1/2 inch thick slices.
  5. With a pastry brush evenly spread oil mixture on both sides of the cabbage.
  6. Sprinkle salt and pepper onto the cabbage.
  7. Cook in the oven for 30 minutes, then carefully flip the cabbage over to the other side and cook an additional 30 minutes.
  8. ENJOY!

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