Pumpkin Protein Bites

Fall is official upon us and these protein energy bites will help you get pumpkin fix and satisfy your sweet tooth!

Ingredients:

  • 3 scoops protein (using Syntha-6 Vanilla Ice Cream)
  • 1/3 cup almond flour
  • 1/2 cup canned pumpkin puree
  • 1/2 cup graham crackers crumbs
  • 2 tbsp Trader Joe’s Organic Flaxseed Meal
  • 1 tbsp cinnamon
  • 2 tbsp maple syrup
  • 1 pinch salt

Instructions:

  1. Set aside 1/4 cup graham cracker crumbs on a flat plate for later.
  2. Mix all remaining ingredients together in a medium sized bowl.
  3. Cover bowl and refrigerate for 1 hour.
  4. Scoop out a tablespoon of the mixture and roll into 1 inch to 1 1/2 inch balls. Then roll balls into the remaining graham cracker crumbs to cover.

Makes 16 bites
Nutritional Facts per bite:
Calories: 80
Carbs: 9g
Protein: 5g
Fat: 3g

Estofado de Pollo (Chicken Stew)

This chicken stew is made Peruvian Style. It is also paleo friendly.

Ingredients:

  • 8 oz chicken breast (cut into small pieces)
  • Salt and pepper
  • 2 tbsp avocado oil
  • 1/3 cup tomato (chopped)
  • 1 cup onion (chopped)
  • 2 garlic cloves, finely diced
  • 6 oz tomato paste
  • 1 cup water small sized potatoes (cut in halves)

Instructions:

  1. Season the chicken with salt and pepper.
  2. Heat 1 tablespoon oil in a saucepan over medium heat. Sear the chicken pieces until cooked and set aside.
  3. Add another tablespoon oil, onion, tomato and garlic. Cook at medium-high heat, stirring every few minutes, until soft, about 5-7 minutes. Add the tomato paste and stir, cooking for 3 minutes.
  4. Put the chicken back in the saucepan, add potatoes and water and bring to a boil. Cover and set a simmer. Cook for 30 minutes.
  5. Serve with vegetable as side. For this recipe I am using grilled asparagus.

Serving Size: 2

Calories: 400
Carbs: 38g
Protein: 30g
Fat: 17g

Eggplant Lasagna

This recipe is gluten-free and Keto friendly.

Ingredients:

2 large egg plants
1 pound ground turkey or chicken
15.5 oz marinara sauce (I’ll be using Rao’s Homemade)
2 cup shredded mozzarella cheese
1 tbsp avocado oil
2 tsp Italian seasoning
1 garlic cloves (crushed)
1/4 cup chopped onion
2 tsp salt
2 tsp black ground pepper
Avocado oil spray

Instructions:

  1. Preheat oven to 375 degrees F. Lightly oil 2 baking sheets with avocado oil spray. Cut eggplants long ways about 1/4 inch thick. Arrange slices on the prepared baking sheets. Spray the top with avocado oil and add a pinch of salt and pepper.
  2. Bake eggplant slices in the preheated oven until tops are golden brown, 20 minutes. Flip eggplant and bake an additional 20 minutes.
  3. While the eggplant is cooking, make filling. Heat avocado oil in a skillet over medium-high heat. Add garlic and onions and stir until golden brown. Add in ground turkey or chicken and continue stirring until fully cooked, then add marinara sauce, bring to a simmer and set aside.
  4. Remove eggplant from the oven and increase temperature to 400 degrees F.
  5. Place 1/3 of the eggplant slices on bottom of the dish. Pour 1/3 of tomato sauce with ground meat on top of eggplant layer. Sprinkle 1/3 of mozzarella cheese on top of sauce layer. Repeat 2 more times, finishing with a layer of mozzarella cheese.
  6. Bake in the preheated oven until cheese is melted and sauce is bubbling, 10 to 15 minutes. Cool for 5 minutes before serving.

Serving Size:8
Calories: 260
Carbs: 11g
Protein: 20g
Fat: 16g

Blueberry Protein Muffins

Ingredients:
1 cups quick oats (optional: shredded in food processor)
1/4 cup almond flour
3 scoops Natural Force Vanilla Organic Whey Protein (or protein power of choice)
2 tbsp flaxseed meal
1/4 tsp salt
1 1/2 tsp baking power
1/2 tsp baking soda
1 tsp vanilla extract
1/4 cup egg whites
1/4 cup cashew milk
1/2 cup maple syrup
1 tbsp of lemon juice
1 cup blueberries

Instructions:

  1. Preheat oven to have 350 degrees. Spray a muffin tin with non-stick baking spray (I used avocado oil spray) or line a cupcake pan with paper cups. Set aside.
  2. In a mixing bowl, combine the dry ingredients: oats, protein powder, almond meal, flaxseed meal, baking powder, baking soda, and salt. Mix well. Add wet ingredients: cashew milk, maple syrup, egg whites and vanilla extract. Mix well until all dry and wet ingredients are fully combined. Fold in the blueberries.
  3. Spoon in the batter to the prepared muffin pan. Each muffin cup will be almost full.
  4. Bake the muffins for 15-20 minutes at 350 degrees. Muffins will be golden brown. Remove from oven and let cool for 10 minutes. Transfer muffins to a cooling rack to cool completely. Enjoy right away or wrap in plastic wrap and freeze to enjoy later.

Serving Size: 18
Nutrition Facts (per 1 serving):
Calories: 80
Carbs: 11g
Protein: 5g
Fat: 2g

Turkey Burgers with Avocado Cilantro Sauce

Happy 4th of July! This is my favorite burger recipe!

If you are trying to eat healthier, you can still enjoy a good burger by making smart choices when cooking. I use ground turkey because it is leaner than beef. I also add fresh and healthy toppings. Last, instead of using processed condiments, like ketchup and mayo, I’m using a fresh avocado and cilantro sauce. You can eat this burger by itself or pair it with some sweet potato fries!

Serving Size: 2

Ingredients for burger:
6 oz of ground turkey (3 oz per patty)
1/2 tsp Italian seasoning
pinch of salt & pepper
avocado oil spray
whole wheat burger buns
4 slices of tomato
2 romaine lettuce leaves

Instructions for burger:

  1. In a medium size bowl, place ground turkey and add Italian seasoning, salt and pepper. Mix well with hands and separate into two burger patties.
  2. Heat grill pan over medium to high heat. Spray pan with avocado oil spray so the burgers don’t stick. Cook burgers until no longer pink, about 4-5 minutes/side. Serve on a whole wheat bun with desired toppings.

Ingredients for sauce:
1/2 hass avocado
1/4 cup fresh cilantro
1/2 tsp salt
2 tbsp lime juice
2 tbsp plain greek yogurt

Instructions for sauce:

  1. Put all ingredients in a food processor or blender and blend until smooth.

Nutrition Facts for 1 burger w/ sauce:
Calories: 310
Carbs: 26g
Protein: 25g
Fat: 12g

Açaí Mango Bowl (V)

Yes, another vegan bowl recipe…and yes, it has mango in it because it’s my favorite fruit and it’s mango season!

Anyways, açaí berries are native to Brazil and are packed with antioxidants. Some studies even suggest they show potential as an anti-cancer agent.

You can save yourself some money and make this frozen treat at home!

Ingredients:
1 packet açaí purée (unsweetened)
1 cup mango pieces
2 tbsp of water
Fruits and nuts for topping

Instructions:

  1. Put all ingredients, excepts for toppings, in a food processor or blender. Pulse to break up chunks and blend until smooth.
  2. Pour mix into a bowl and top with fruits and nuts. I’m using strawberry, fig, mango, and sliced almonds.

Nutrition Facts:
Calories: 180
Carbs: 30g
Protein: 2g
Fat: 8g

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