Recipes for the Fit and Fabulous!

Here are a few recipe for my fit n' fabulous friends. We are all busy bees and it's helpful to have a handful of "go to" recipes that keep us on track nutritionally; but, taste incredible!

Chicken/Veggie Kabobs

Chicken Breast - Marinate in your favorite flavors and cut chicken in to small chunks
Bell Peppers - cut into small chunks
Tomatoes - cut into small chunks or cherry tomatoes work as well
Vidalia and Red Onions - cut into small chunks
Zucchini - cut into small chunks
*You can add really anything you like to the skewers. If you prefer to add mushrooms or squash or anything else, go for it!
Once you have all the veggies and chicken cut in to the appropriate sized chunks begin skewering them on your skewers. Bring them out to a preheated grill and get cooking!

Scallop/Pineapple/Peach Kabobs

1 lb. Sea Scallops - Marinate in minced garlic, lemon juice and a touch of honey for about :30 min prior to grilling
2 Peaches - Cut in to small chunks
1 pineapple - cut into small chunks
*When cutting veggies & fruit in to chunks, make sure they are large enough to skewer and will not fall off or apart once they begin to cook (see pic).

Once fruit is cut into chunks and scallops have marinated, skewer them up and get grilling!

Serve these delicious creations over brown rice or spinach...Try this little side dish as an accent and cool flavor enhancer for the chicken kabobs.

Cucumber/Yogurt Salad

1 English Cucumber or 2 Regular Cucumbers
1 c. plain, fat free Greek yogurt
2 tsp. dill weed
2 tsp. stevia
2 tsp. sea salt seasoning of choice (I love Herbamare)

Chop up the cucumber in to tiny chunks (1/2" each) OR use a slicer and slice up into very thin slices)
Put cucumber slices into a bowl and Greek yogurt, add seasonings and stir together. You can continue to add seasonings to taste.
Refrigerate and when the kabobs are done, serve with your fabulous meal!

Banana Chip Protein Cookies

1/4 c. unsweetened apple sauce or vegetable oil (if preferred)
1 c. stevia
2 tsp. vanilla extract
1 1/2 c. wheat flour
1/2 c. whey protein powder (I used chocolate)
1/2 c. rolled oats
1 tsp. baking soda
1/2 tsp. salt
1/2 c. chocolate chips
1 lg. ripe banana

Preheat oven to 350 degrees. Mash banana in a large bowl and then add remaining ingredients and mix together. Spray a cookie sheet with cooking spray and spoon batter into dollops at desired size onto sheet and bake for 13-15 minutes. Enjoy!

Fresh and Clean Spaghetti and Meatballs
We haven't been having as much fun with our dinners lately because I was in show prep mode and that really didn't allow for too much creativity, so I was excited to give this a whirl once things settled back in. We've had this poor spaghetti squash sitting on the counter for about 5 weeks and I thought it was time to let the little beauty have its moment!

I started by spraying a large glass pan with cooking spray and then cut up the squash into quarters. I sprayed each piece and laid them face down in the pan. I threw the pan in the over for 40 minutes at 375 degrees and started prepping my meat sauce.

The meat sauce is simple, ingredients include:
1 package of ground chicken or turkey or lean ground beef
2 large cans diced tomatoes
1 c. diced green peppers
1 c. diced onions
1 tsp. minced garlic
1 tblsp. olive oil
Seasonings included: oregano, sea salt blend and pepper (I kept it simple; but, you can get very creative with this)

Start by browning the meat and then set it aside. In a large sauce pan pour in olive oil and let it warm slightly, then add your garlic. Saute the garlic for about a minute and then add in your peppers and onions. I sauteed this for about 2 minutes and then threw in the meat and cooked it all together for an additional minute. Next step is to drain your canned tomatoes and then add them to the pan and simmer until the spaghetti squash is done. Stir occasionally.

Once the spaghetti squash is cooked, (it will be hot, so be careful) scrape it with a fork into a large bowl. Serve with meat sauce and enjoy!

This recipe has an incredibly FRESH can really taste all the flavors and it's not heavy like whole wheat pasta can be. I highly recommend it even in the summer time!

Grilled Chicken Mexi-Veg Wrap

1 whole wheat lavash wrap
1 tblsp. hummus (I like red pepper)
1 baby cucumber
1/2 c. baby spinach
2 tblsp. salsa of choice (I chose a black bean one)
4 oz. sliced grilled chicken breast

Slice n' dice your chicken and cucumber. Spread the hummus on the wrap and place the spinach, chicken and cucumbers inside. Top it with salsa. Fold it and roll it up in some foil and there you go...lunch is served! I like to toss it in the microwave for 30 seconds at the office just to mesh all the flavors together...YUM!
I had some watermelon as an appropriate accoutrement...what a heavenly delight.

Thanksgiving All Year Long!

4 oz. 99% lean ground turkey
1/4 c. 100% pure organic pumpkin
(canned-hard to find at certain times of the year, I've come to learn)
2 tsp. Honey
A few shakes of cinnamon

Cook up the ground turkey in a skillet. I like to keep a big container of it to use for omelets and other quick recipes.
Mix up the ingredients in a bowl and toss it in the microwave for 1:00 min or so, give it a good stir it Voila! Thanksgiving year round!
Feel free to adjust quantities of ingredients according to taste and nutritional requirements.

One Bowl Wonder

I know what you're thinking...this looks nasty...but trust me, don't judge a book by its cover, my friends...give it a whirl. Here's how the magic happens:

1/4 c. oats
4 egg whites
1/2 c. spinach
1 tblsp. protein powder (optional)
Good fat: 1 tblsp. nut butter or coconut oil
1/4 c. blueberries or strawberries or 1/2 banana
A few shakes of cinnamon (optional)

Add water to oats and microwave for 1:00. Oatmeal is a subjective thing, so when you are pleased with the consistency and temperature of the oatmeal, add protein powder and good fat of choice & mix it up!

Meanwhile, blend up egg whites and spinach and microwave for about 90 seconds (please note, it will be green and will grow like a blob monster in the microwave, it's kinda cool actually!) You may want to lightly spray bowl with cooking spray b/f microwaving, sometimes it's hard to get egg residue off when washing afterward.

Mix your green egg blob INTO the oatmeal mixture and dice it up. Add fruit and mix thoroughly. You can re-microwave if you would like to...shake on some cinnamon and even some honey if you prefer.

GOOD EATS and an easy all-in-one healthy and hearty breakfast! Enjoy!

Java Chip Protein Frappuccino

Ok, Starbucks, MOVE OVA! This protein shake takes the cake! This is a bit of a treat; but, who doesn't deserve a little reward every now and then?

2 scoops protein powder of choice
1/4 c. coffee
1/4 c. almond milk
1/4 c. crushed ice
a handful of dark chocolate chips
1 tblsp. ff cool whip (optional)

Blend up the protein powder, ice, almond milk, coffee and chocolate chips. Top with cool whip, drop in a straw and enjoy!

PB Chip Protein Cookies

Everyone needs an indulgence every once in a while and judging from my aforementioned blog ("Post-Show Woah"), healthy alternatives to these indulgences are vital. I've spent some time researching some recipes and this is an adaptation of one of my favorite cookie recipes of all-time.

1 c. Whole wheat flour
1 c. Whey Protein powder (chocolate is my preference)
1 c. Oats
2 tsp. Baking powder
1 tsp. Salt
3/4 c. Apple Sauce OR canola oil (depends on preference, apple sauce is lower in calories)
3/4 c. Natural Chunky PB
1 c. Stevia
2 tbslps. Honey
1/2 c. Almond milk
2 tsp. Vanilla extract

Toss together dry ingredients in one bowl. Mix wet ingredients in separate bowl. Mix dry with wet ingredients and add chocolate chips if desired.

Spray cookie sheet with cooking spray and place in small dollops on sheet.

Bake for 8-10 min at 350 degrees F.