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Cauliflower & Potato Mash (V)

This recipe is vegan and paleo friendly. Cauliflower is so versatile now days, from pizza crust to fried rice. It’s low on calories and high in fiber which is why I add it to my mashed potatoes. If you love mashed potatoes like I do, but don’t want to go over board with calories and carbs, you’ve come to the right place!

Ingredients:
1lb 8oz small potatoes of choice (I’m using Dutch Yellow baby potatoes)
1 cauliflower head
2 tbsp vegan “butter” spread
1 tbsp sea salt
1 tbsp ground black pepper
2 crushed garlic cloves

Vegan “Butter”, the one I’m using is also soy free
For this recipe, I’m using crushed garlic cubes

Instructions:

  1. Cut cauliflower head into smaller pieces.
  2. Boil potatoes and cauliflower in two separate cooking pots. Cook until tender. 10-12 minutes for cauliflower and 17-20 minutes for potatoes.
  3. Drain and immediatley transfer potatoes and cauliflower in to a large bowl. If you have a large mixer, you can use the flat beater attachment to mash ingredients. If not, use a potato masher.
  4. While mashing potatoes and cauliflower, add butter spread, salt, garlic, and ground pepper.
  5. Mix until all ingredients are well combined. Serve.

Serving size: 6
Nutrition Facts per serving:
Calories: 150
Carbs: 29g
Protein: 4g
Fat: 4g

Honey Sesame Glazed Salmon

Salmon is a great source of protein and high in vitamin B. One of the biggest benefits of salmon is that it is rich in Omega-3 fatty acids which have been shown to reduce inflammation and lower blood pressure.

This is one of my favorite ways to cook salmon and I make it very often because it’s very quick and simple.

Ingredients:
2 salmon fillets (5 oz. each)
2 tbsp of honey
1 tbsp of soy sauce
1 tsp of sesame oil

Instructions:

  1. Preheat the oven to 450 degrees F.
  2. In a small bowl, add honey, soy sauce, and sesame oil. Mix wet ingredients well until you have a thick sauce.
  3. Wrap baking sheet with aluminum foil and lightly spray with oil. Place salmon, skin side down and glaze with sauce. Cover salmon with an extra sheet of aluminum foil. Bake until salmon is cooked through, about 12 to 15 minutes.

For this recipe, I’m pairing the salmon with Cauliflower & Potato Mash. You can find the recipe with the link below:

https://fitnessapc.blog/2019/07/01/cauliflower-potato-mash-v/

Serving size: 2
Nutrition Facts per serving:
Calories: 214
Carbs: 18g
Protein: 27g
Fat: 4g

Chicken & Brown Rice Bibimbap

This recipe is a healthier option to the typical Korean Bibimbap. I like to use ground chicken because it’s high in protein but less fatty than beef. I also cook the meat with a reduced amount of soy sauce and brown sugar to cut down on the calories and sodium. Since brown rice is a good source of carbs, I like making this meal on my training days.

Ingredients:
1 lb. ground chicken
2 tbsp avocado oil
1 tbsp sesame seeds
1 cup brown rice
1 carrot
1 cucumber
1 egg per serving
Seasoning for chicken:
2 garlic cloves, minced
1/4 cup of reduced-sodium soy sauce
1 tsp of salt
1 tsp onion powder
1 tsp ground black pepper
2 tbsp of brown sugar

Instructions:

  1. Cook brown rice and prepare the rest of the bowl ingredients as the rice cooks.
  2. In a small bowl combine all seasoning ingredients for chicken, stir well and set aside.
  3. Add sesame oil and ground chicken to a large skillet over medium heat. Break into crumbles. As the meat cooks add seasoning, stirring everything as needed until the meat is fully coated in sauce and cooked. Turn heat off and set aside.
  4. Fry an egg on the bowls you plan on eating immediately. If meal prepping, cook the egg fresh each day.

Build the bowls by first adding 1/3 cup cooked rice to the bowl, 1/3 of the ground chicken, some sliced cucumber, shredded carrots, and cooked egg. Sprinkle sesame seeds over top.

Makes 3 servings
Nutritional Facts per bowl:
400 calories
Carbs: 23g
Protein: 30g
Fat: 21g

Lettuce Wraps

This recipe is keto and paleo friendly.

I love lettuce wraps, especially for lunch. They are simple to make, only require a few ingredients, and if you are trying to cut a few carbs from one of your meals this is a perfect recipe.

Ingredients:
1 head romaine lettuce
1/2 hass avocado
6 slices organic chicken or turkey breast
4 thin slices tomato

Instructions

  1. Layer 3 large leaves of lettuce in a cutting boards.
  2. Layer with the chicken or turkey, add tomato and avocado.
  3. Starting with the end closest to you, roll the lettuce wraps as tight as possible.
  4. Halfway through rolling, tuck the ends of the wraps towards the middle and continue rolling the wrap as tight as possible.
  5. Using a serrated knife, cut the lettuce wrap in half and serve.

Nutritional Facts:
Calories: 280
Carbs: 12g
Protein: 35g
Fat: 11g

Mango Smoothie Bowl (V)

This recipe is paleo and vegan friendly.

Mango is one of my favorite fruits, and it’s mango season in Florida so they are everywhere. This fruit is high in vitamin C, antioxidants, and has a ton of digestive enzymes.

In case you didn’t know, here is a simple way to cut mangos without the mess:

First, make sure the stem on the top and cut vertically 1/4 in away from midline.
Do the same to the other side until you have two slices. Cut each side with a grid or hashtag pattern.
Then you can use the middle and index fingers to push and invert the skin and cut the cubes out or you can simple scoop it out with a spoon. Freeze mango cubes for later to make smoothie bowl.

Ingredients:
1 1/2 cups frozen mango chunks
1/2 cup cashew milk
1 tsp maple syrup
berries and nuts for toppings

Instructions:

  1. Place ingredients (except for toppings) into blender or food processor. Pulse to help break up the chunks and then blend until smooth.
  2. Pour mixture into bowl and then top with preferred toppings. For bowl, I’m using a few strawberries, blueberries, and sliced almonds.
Enjoy as a snack!

Nutritional Facts per bowl:
Calories: 180
Carbs: 40g
Protein: 3g
Fats: 3g

Ground Turkey Tacos

This is a healthier option to one of my favorite meals. I make this recipe all the time, especially when I have friends over and it’s a huge hit but also very simple to make.

Ingredients:
1 lb ground turkey (93% lean)
2 tbsp avocado oil
1 small tomato, chopped
1 package corn tortillas
1 small onion, chopped
1 lime, cut into wedges

For this recipe, I am using La Tortilla Factory’s Yellow Corn & Wheat Tortillas

Seasoning for turkey:
1 tsp salt
1 1/4 tsp ground cumin
1 1/4 tsp garlic powder
1 tsp onion powder
1 tsp ground black pepper
1/2 tsp paprika

Instructions:

  1. Stir together dry seasoning ingredients and set aside.
  2. Add avocado oil and ground turkey to a skillet and set over medium heat. Break into crumbles. As the meat cooks add seasoning, stirring everything as needed until the meat is fully cooked. Remove from heat and transfer meat into a bowl.
  3. Optional step: spray skillet with oil and heat up tortillas on high heat for 30 seconds on each side.
  4. Serve 2 oz of meat on each tortilla and top with chopped tomato and onions. Squeeze fresh lime juice just before tasting.

Nutritional Facts for 2 Tacos
Calories: 370
Carbs: 30g
Protein: 32g
Fat: 14g

Dark Chocolate Peanut Butter Oat Bites (V)

This recipe is vegan and rich in fiber.

Benefits of oats: good source of carbs and fiber. Packed with nutrients including magnesium, iron, zinc, and vitamin B1. Also rich in soluble fiber called Beta-Glucan which benefits include reducing blood sugar levels and cholesterol.

Benefits of dark chocolate: rich in antioxidants and minerals.

For this recipe, I’m using Crazy Richard’s Peanut Butter. When picking out PB watch out for any added sugars and salt. I also like this PB because it’s free of palm oil so it does not contribute to deforestation ☺

Benefits of natural peanut butter: high in healthy fats, contains many vitamins and minerals.

Ingredients
1 1/2 cup quick oats
2 tbsp ground flax seeds
1/2 cup smooth peanut butter
1/3 cup dark chocolate chips
2 tbsp maple syrup

Instructions

  1. Pre-heat the oven to 350 degrees. Using a baking sheet, spread oats and toast them until golden brown. This process is quick, it should only take 2-3 minutes for the oats to toast so make sure you keep an eye on them.
  2. In a large bowl, add the peanut butter, maple syrup, and chocolate chips. Stir until all ingredients are well combined.
  3. Add the toasted oats and flax seeds. Stir until the dry ingredients are evenly coated with the wet mixture. The chocolate chips will melt when the toasted oats are added, making the mixture more sticky.
  4. Line a baking sheet with parchment paper.
  5. Scoop out a tablespoon of the mixture and roll into a 1 inch balls. This mixture made 25 bites.
  6. Cover and refrigerate for at least 30 minutes to firm up. Store in an airtight container or freeze for later.

Nutritional Facts for each bite:

Calories: 65
Carbs: 7g
Protein: 2g
Fat: 4g

Lucuma Shake (V)

This recipe is vegan, low on the Glycemic Index, and naturally sweet.

Lucuma is a fruit native to my country of Peru. Lucuma powder is low in sugar yet rich in fiber. It also contains smaller amounts of other nutrients, including calcium, potassium, zinc, and iron. Lucuma is also rich in antioxidants, which may offer protection against various conditions such as diabetes and heart disease.

You can buy lucuma powder using the link below or at your local organic grocery store:

If you are craving something sweet but healthy and low on calories try this simple recipe out.

Ingredients
4 tsp lucuma powder (10g)
3/4 cup cashew milk (or plant milk of choice)
3 ice cubes

Instructions
1. Simply put all ingredients in a blender or food processor and mix until smooth. Serve cold.

Nutritional Facts per serving:

Calories: 60
Carbs: 8g
Protein: 1g
Fat: 2g

Add a scoop of any protein power of your choice for a great post-workout snack.

Enjoy!