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

Stuffed Portobello Mushrooms

Let’s be honest, nothing beats pizza, but Stuffed Portobello Mushrooms are a close (healthy) second! This recipe is also Keto friendly and gluten-free!

Ingredients:
2 large Portobello mushrooms
1/4 cup Rao’s Homemade marina sauce
1/4 cup fat-free shredded mozzarella cheese
1/2 tbsp olive oil
1 cup arugula
1 crushed garlic clove
4 slices of organic turkey (cut into small squares)
1/8 cup chopped onion
Fresh basil and chili flakes (optional)

Before filling portobello mushrooms, it is important to cook them through and remove some of their excess moisture.

Instructions:

  1. Preheat oven to 450 degrees Fahrenheit. Place mushrooms stem side up on a baking sheet and roast for 20 to 25 minutes depending on size. If any moisture collects in the mushroom caps, carefully drain and discard.
  2. In a small sized pan, heat olive oil and sauté chopped onions and garlic. Cook for 1-2 minutes and then add minced turkey. Cook until golden brown and then add arugula.
  3. Reduce the oven temperature to 425 degrees Fahrenheit.
  4. Distribute the roasted mushrooms, stem side up, on the sheet pan. Fill each mushroom with a large spoonful of marinara sauce. Add the sautéed onions, turkey, and arugula evenly among the mushrooms, spooning it on top of the sauce. Sprinkle with shredded mozzarella cheese.
  5. Bake at 425 degrees for 10 to 15 minutes. Top with fresh basil and chili flakes. Serve immediately.

Nutritional Facts for 2 stuffed mushrooms:
Calories: 305
Carbs: 15g
Protein: 37g
Fat: 10g

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

Chicken Avocado Sandwich

Ingredients:
4 oz chicken breast
1/2 small hass avocado (50g)
1 clove garlic (crushed)
1 tsp salt
1 tsp ground pepper
1 tsp onion powder
1 romaine lettuce leaf
2 thin slices of whole grain bread (I’m using Dave’s Killer Bread – 21 Whole Grains and Seeds)

Instructions:

  1. Spray some avocado oil on a small skillet and add chicken breast. Set over medium heat. Add salt, pepper, garlic, and onion. Cook thoroughly. Remove from heat and transfer chicken into a bowl.
  2. Shred the chicken. If you have a large mixer, you can use the flat beater attachment and use a splash guard to shred the chicken. If not, use a fork to hold the chicken steady and another fork to scrap and tear the chicken flesh into small, shredded pieces.
  3. Add avocado and mix well.
  4. Spread mixture on bread and add lettuce.

Nutrition Facts:
Calories: 300
Carbs: 29g
Protein: 29g
Fat: 11g

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

Spinach Omelette & Avocado Toast

I eat this for breakfast almost every morning because it’s high in protein and healthy fats. Avocados are also a great source of potassium and are high in oleic acid which reduces inflammation and have shown beneficial effects on genes linked to cancer.

Ingredients:

1 slice thin slice whole grain toast (I’m using Dave’s Killer Bread – 21 Whole Grains and Seeds)
1/2 avocado
1 egg
1/3 cup egg whites
1/2 cup spinach
2 slices smoked turkey
optional: Trader Joe’s Everything but the Bagel Sesame Seasoning Blend

Calories: 315
Carbs: 18g
Protein: 30g
Fat: 14g

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

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

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