Spinach and Artichoke Frittata

Yield 4 to 8 servings


Ingredients:

10 large organic eggs
1/2 cup mascarpone
3 Tbsp chopped fresh basil
2 Tbsp chopped fresh tarragon
1 tsp sea salt
2 Tbsp olive oil
6 oz. marinated artichoke hearts, chopped
5 oz. container baby spinach, roughly chopped

Directions:
1) Heat the broiler to high and place a rack in the center of the oven.
2) Whisk together the eggs, mascarpone, basil, tarragon and 1/2 teaspoon salt in a medium bowl. Set aside.
3) Heat a medium (10-inch) nonstick ovenproof saute pan over medium heat. Add the oil and heat another minute. Add the artichoke hearts and cook, stirring often, until warmed through, about 2 minutes. Add the spinach and remaining 1/2 teaspoon salt. Cook, stirring occasionally, until the spinach is wilted, about 2 minutes longer. Add the egg mixture and allow to sit for 1 minute. Using a rubber spatula, stir the cooked egg mixture up from the bottom and sides, allowing the raw mixture to begin to cook. Continue to do this until the mixture is beginning to look like a soft scramble, about 4 minutes. Spread the mixture evenly on top and place under the broiler until the mixture is completely set and the top is golden brown, 3 to 4 minutes. Allow to cool for 5 minutes before slicing and serving warm.

Chicken Parmesan

Serves:4

Ingredients:
4 (4oz) chicken breasts, boneless, skinless
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp ground black pepper
1/2 tsp sea salt
1/2 tsp garlic salt
1/2 tsp dried oregano leaves
1/4 cup almond flour
1/4 cup panko bread crumbs
2 Tbsp Parmesan cheese
1/2 cup almond milk or buttermilk
1 large egg
1 Tbsp olive oil
1 cup tomato sauce
1/2 cup shredded mozzarella cheese
1/2 cup Parmesan cheese

Directions:
Preheat oven 425 degrees F, combine onion powder, garlic powder, black pepper, sea salt, oregano, almond flour, panko bread crumbs, 2 Tbsp Parmesan cheese in a shallow dish; mix well, set aside.  
Combine milk and egg in a shallow dish; whisk to blend.
Dip each chicken breast into the milk mixture; then dredge in spice mixture, set aside.
Heat oil in large, ovenproof skillet over medium-high heat.  Add chicken breast, cook 3-4 minutes, turn chicken.
Place skillet in oven, bake for 10 minutes.
Remove chicken, put oven to 350 degrees F, place chicken in a medium backing dish.
Top chicken with tomato sauce and cheeses, cover with aluminum foil, bake 10 minutes or until cheese is bubbly and chicken is heated through.
Serves with vegetables, noodles or spaghetti squash

Tomato Basil Soup

Serving 4 (1cup each)

Ingredients:

3 Cups Tomato Sauce
1 Cup Low-Sodium Organic Vegetable Broth
1/2 Cup Reduced Fat (2%) Plain Greek Yogurt
4 Tsp Shredded Parmesan Cheese
4 Tbsp Sliced Fresh Basil Leaves

Directions:

Combine Tomato Sauce and broth in large saucepan; cook, over medium-low heat, stirring frequently, for 5 to 8 minutes, or until it reaches a gentle boil. Reduce heat to low.  Add yogurt. Mix well; cook, stirring frequently, for 1 minute or until heated through. Do not boil.  Top each serving with 1 tsp cheese and 1 tbsp basil.

Mexican Zucchini Boats

Nonstick cooking spray 

3 medium zucchini, cut in half lengthwise 

1/4 cup chopped onion 

1/4 cup chopped red (or green) bell pepper 

1 garlic, chopped 

12 oz. aw 93% lean ground turkey breast 

1 tsp low-sodium (or no-sodium) taco seasoning 

1/4 cup all-natural tomato sauce 

1/4 cup shredded cheese (Mexican blend) 

1/4 cup + 2 Tbsp fresh salsa 

2 Tbsp chopped green onions 

2 Tbsp chopped fresh cilantro

Instructions: 

Preheat oven to 400°  Lightly coat baking dish with spray. Set aside.  Remove inner flesh from zucchini halves using a spoon or melon baller. Chop zucchini flesh and set aside.  Place zucchini halves in baking dish, cut side up. Set aside. Heat medium nonstick skillet, lightly coated with spray, over medium-high heat.   Add onion and bell pepper; cook, stirring frequently, for 3 to 5 minutes, or until onion is translucent.  Add garlic; cook, stirring frequently, for 1 minute.  Add turkey; cook, stirring frequently to break up turkey, for 4 to 5 minutes, or until no longer pink. Reduce heat to low.   Add taco seasoning, tomato sauce, and zucchini flesh; cook, stirring frequently, for 4 to 5 minutes, or until heated through and well blended.  Evenly divide turkey mixture into six zucchini halves. Top evenly with cheese. Bake for 20 to 25 minutes, or until zucchini is tender-crisp and cheese is melted.  Top evenly with salsa, green onions, and cilantro. 

Creamy Butternut Squash Mac & Cheese

Ingredients:

16 ounces of your choice of gluten-free pasta or pasta of your choice
1 tablespoon of bone OR vegetable broth
2 tablespoons of extra virgin olive oil1 cup of butternut squash
3 tablespoons of traditional lemony hummus OR plain Greek yogurt
3/4 cup pecorino romano cheese OR cheese of your choice
1/3 cup parmigiano regiano cheese that’s finely grated (hard cheeses like these are easier to digest for the dairy-intolerant)
2 garlic cloves, peeledsea salt and ground pepper to taste

Instructions:

1. Follow the instructions on the box/bag of pasta of your choice. 
2. While the pasta cooks, roast the squash at 425 degrees for 25 minutes. When it’s done: I throw the freshly-roasted squash (or 1 cup of butternut squash puree), hummus (or Greek yogurt), bone broth, and garlic into my blender. Blend until smooth and transfer to a bowl. Melt/stir in the pecorino and parmigiano cheese into the blended squash sauce. 
3. Drain the cook pasta and transfer to a bowl or baking dish. Coat well with the squash and cheese mixture.
4. This is ready to eat, BUT if you have the extra bit of time: place the pasta in a baking dish and bake at 375F for ~20-25 mins or until the edges start to bubble. 
5. You can top with GF bread crumbs or cracker crumbs for a little crunch.

Strawberry Frozen Yogurt Bites

Strawberry Frozen Yogurt BitesPrep Time: 15 minutesTotal Time: 36 minutesServings: 6 ServingsIngredients:– ½ cup finely chopped raw almonds– 1 tbsp. coconut sugar– 1 tbsp. extra-virgin organic coconut oil melted– ½ tsp. ground cinnamon– ¾ cup organic plain Greek yogurt– 2 tbsp. raw honey– 1½ cups finely chopped fresh strawberriesInstructions:1) Prepare 6 muffin cups by lining with silicone or parchment cupcake liners. Set aside.  2) Combine almonds, sugar, oil, and cinnamon in a small bowl; mix well. 3) Divide almond mixture evenly between muffin cups. Set aside.4) Combine yogurt and honey in a small bowl; mix well.5) Evenly top almond mixture with yogurt mixture and strawberries. 6) Freeze for 6 hours, or until firm.7) Remove from cupcake liners to serve. 

Homemade Cheese-Its

These "cheesy" sea salt almond flour crackers are so easy to make.  Just 5 ingredients!  The photos do not do them justice...just make them to see for yourself.

1 1/2 cup almond flour
3 Tbsp water
1 Tbsp ground flaxseed
pinch of sea salt
1 Tbsp nutritional yeast

Mix in a bowl until it becomes a dough.  On parchment paper or a cooking stone spread out the dough, thinly.  Cut lengthwise & width wise.  Poke holes in each crackers.  Bake 350 degrees for 20 minutes.  Flip, bake for an additional 8 minutes.  Sprinkle with sea salt & nutritional yeast.  Eat them all!!

Chicken Piccata

Servings: 3-4

Ingredients:

1 lemon
1 pound boneless skinless chicken breasts
¼ cup organic all-purpose flour
½ teaspoon salt
½ teaspoon ground pepper
1 tablespoon plus 4 teaspoons extra-virgin olive oil, divided
1 large sweet onion, sliced
1 clove garlic, minced
1 cup reduced sodium chicken broth
¼ cup dry white wine
4 teaspoons drained capers
¼ cup chopped parsley


Directions:  Cut lemon in half. Juice half of it, and cut the remaining half into thin slices. Cut chicken breasts into 8 thin cutlets. Whisk flour, salt and pepper in shallow dish or pie plate. Dredge chicken in the flour mixture, turning to coat. Discard 2 teaspoons dredging flour and reserve the rest to thicken the sauce in step 5.
Heat 2 teaspoons oil in a large non-stick skillet over medium-high heat. Add half the chicken and cook until the bottom is browned, 2 to 4 minutes. Turn over and continue cooking until browned on the bottom, 2 to 3 minutes. Set aside on a plate. Repeat with 2 teaspoons oil and the remaining 4 pieces of dredged chicken, adjusting the heat to medium-low to prevent the chicken from burning. Transfer the second batch of chicken to the plate.  Wipe out skillet with a clean paper towel. Add the remaining 1 tablespoon oil and place the skillet over medium-high heat. Add onion, and cook, stirring often until soft and browned, 5 to 7 minutes. Add garlic, and cook, stirring constantly until the garlic is fragrant and just starting to brown, 30 to 90 seconds.  Sprinkle the remaining dredging flour over the onion mixture and stir to coat. Stir in broth, white wine, capers, the lemon slices and the lemon juice, increase heat to high and bring to a simmer, stirring constantly.   Add the chicken and any accumulated juices from the plate to the skillet and turn to coat in the sauce. Bring to a simmer while turning the chicken in the sauce until the sauce is thickened, and the chicken is completely cooked through and hot, 3 to 4 minutes. Stir in parsley, remove from the heat and serve.

Pear and Goat Cheese Flatbread

Serves: 4 - 6

Ingredients:

1 package store-bought Naan flatbread

GOAT CHEESE SPREAD:

1 cup goat cheese (softened to room temperature)

2 teaspoons dried thyme

1 teaspoon dried oregano

1 lemon (zested)

1 tablespoon olive oil

Kosher salt and freshly ground black pepper (to taste)

VINAIGRETTE:

1 lemon (juiced)

1/4 cup olive oil

Kosher salt and freshly ground black pepper (to taste)

TO ASSEMBLE:

2 cups spring mix or arugula 

1/2 cup cranberries

1/2 cup crushed pecans

2 pears (cored, thinly sliced)

Directions:

Toast Naan flatbread in a toaster oven OR preheat a cast iron skillet to medium-high heat.  Add the flatbread to the cast iron skillet and heat until golden brown on both sides, about 5 minutes.

For the Goat Cheese Spread:

In a large bowl, add the goat cheese, thyme, oregano, lemon zest, and olive oil and stir to combine. Season with salt and pepper.

For the Vinaigrette: In a medium bowl, add the lemon juice and olive oil and whisk to combine. Season with salt and pepper. Add the arugula and pomegranate seeds and toss to combine.

To Assemble: Spread the goat cheese mixture on the flatbread and lay the sliced pears on top. Finish by topping with the lettuce, cranberries and pecans. Slice and serve.

Whole30 Chicken Cacciatore

Serves 2
Ingredients:

4 tbsp. cooking fat
1 lb. chicken legs (bone-in, skin-on)
½ lb. chicken thighs (boneless)½ tsp. sea salt
½ tsp. black pepper
1/2 yellow onion, chopped
1/2 red bell pepper, chopped
1 cup mushrooms, sliced
2 cloves garlic, minced
1 tbsp. capers, drained
1 14.5 oz. can diced tomatoes
1 c. chicken broth or water
2 tbsp. fresh basil, chopped (optional)

Directions:

In a large skillet with high edges, heat 2 tablespoons of cooking oil over medium-high heat.  Season both sides of the chicken with the salt and pepper, and place the chicken in the pan.  Sear the chicken until browned, about 5 minutes on each side.  Remove the chicken from the pan and set aside.

In the same pan, add the last 2 tablespoons of coconut oil, onion, and pepper, and sauté for 4 to 5 minutes until the onion starts to become translucent. This is a good time to scrape the crispy chicken bits from the bottom of the pan and stir into the mixture so you get all of that flavor in your final dish.  Add the mushrooms and cook for another 2 minutes.  Add the garlic and stir for 1 minute until fragrant.  Add the capers and diced tomatoes. 

Return the chicken back to the pan along with the chicken broth.  Cover and simmer for 30 minutes or until a meat thermometer reads 165 degrees Fahrenheit.

Serve this Chicken Cacciatore over some Cauliflower Rice or Zucchini Noodles or Garlic Smashed Potatoes with ghee, salt, and pepper!!

Comment below if you are inspired to make this recipe would love to hear what side dish you choose!! 

Strawberry Fields Salad

Ingredients:
Organic Baby Sweet Lettuce
Cooked, cubed chicken
Organic Strawberries
Walnuts
Basil infused Olive Oil
Strawberry Balsamic Vinegar

Direction:
Using the 21 Day Fix portion containers, measure out and mix all the ingredients together.

Crockpot Turkey Chili

Servings: 6

Ingredients:
2 16 ounce cans organic red kidney beans, drained
2 14 ounce cans organic diced tomatoes
2 pounds lean ground turkey browned and drained
2 medium onions, coarsely chopped
1 green pepper, coarsely chopped
2 garlic cloves, minced
2-3 Tbsp chili powder
1 tsp black pepper
2 1/2 tsp sea salt

Directions:
Combine all ingredients in slow cooker (crockpot) in order listed. Stir once. Cover. Cook on low 10-12 hours or high 5-6 hours.

4 Healthy Ways to Use Thanksgiving Leftovers

Whether you eat mindfully on Thanksgiving, or you overindulge, the next day you’ll likely still have enough food leftover to do it all again…and again. Here are 4 delicious – and healthy! – ways to use everything from Turkey and Brussels sprouts to mashed potatoes. Why eat the same old turkey sandwich when you can treat yourself to leftovers that don’t taste like leftovers?


Turkey and Brussel Sprouts Frittata {see recipe}

Turkey and Stuffing Egg Cups {see recipe}

Turkey Waldorf Salad {see recipe}

Turkey Shepard's Pie {see recipe}

Turkey and Brussel Sprouts Frittata

Ingredients:

6 large eggs, lightly beaten
¼ tsp. sea salt (or Himalayan salt)
1 tsp. olive oil
2 medium shallots, finely chopped
3 cups finely chopped fresh Brussels sprouts
2½ cups chopped roasted turkey breast (approximately 12 oz.)
2 Tbsp. chopped fresh flat leaf (Italian) parsley

Preparation:


1. Preheat oven to broil.
2. Combine eggs and salt in a medium mixing bowl; whisk to blend. Set aside.
3. Heat oil in 12-inch nonstick oven safe skillet over medium-low heat.
4. Add shallots and Brussels sprouts; cook, stirring frequently, for 4 to 5 minutes, or until shallots are translucent.
5. Pour egg mixture and turkey into skillet; cook, stirring frequently with rubber spatula, for 4 to 5 minutes, or until egg mixture has set on the bottom and begins to set on top.
6. Place skillet in oven. Broil for 3 to 4 minutes, or until lightly browned and fluffy.
7. Cut into 6 servings.
8. Sprinkle with parsley; serve immediately.

Tips:
• Frittata can be made the evening before and stored in the refrigerator for up to 4 days in an airtight container.
• Heat one serving at a time on the stove-top or in a toaster oven or microwave.
• You can substitute chopped, cooked Brussels sprouts for fresh ones.

Total Time: 30 min.
Prep Time: 15 min.
Cooking Time: 15 min.
Yield: 6 servings

Turkey and Stuffing Egg Cup

Ingredients:
Nonstick cooking spray
1 tsp. olive oil
½ cup finely chopped onion
½ cup finely chopped celery
1½ cups finely chopped roasted turkey breast (approximately 7 oz.)
3 cups leftover (prepared) stuffing
12 large eggs
Ground black pepper

Preparation:
1. Heat oven to 350° F.
2. Lightly coat a twelve-cup muffin tin with spray. Set aside.
3. Heat oil in medium nonstick skillet over medium-high heat.
4. Add onion and celery; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
5. Add turkey and stuffing; cook, stirring frequently, for 1 to 2 minutes, or until well mixed.
6. Evenly press stuffing mixture into prepared muffin cups.
7. Crack an egg into each muffin cup. Season with pepper.
8. Bake for 18 to 22 minutes, or until eggs are set.
9. Let cups sit in pan for 10 minutes before removing them. Use a butter knife to gently separate each cup from the muffin pan.

Tip: Make sure you are using a whole-grain, lower fat prepared stuffing to make these delicious cups.

Total Time: 43 min.
Prep Time: 15 min.
Cooking Time: 28 min.
Yield: 12 servings, 1 each

Post Holiday Survival Tips

We might have overindulged a bit after the Holiday and we might have made some choices that were not so ideal.

If you didn't, congratulations! Getting through the holidays with a moderation mindset is a HUGE accomplishment!

But, if you didn't wake up proud of your choices after the Holiday, it's not something that desires you to spiral into a black hole of self-pity.

Sometimes feeling gross when you wake up is part of the process! It's all about how you deal with it moving forward

So, here's how to get back on track:

1) Drink your H2O. 1 Gallon today! Throw in a squeeze of lemon.

2) Get a workout in.

3) Remind yourself that just because you quit your goals for one day doesn't mean you've quit them forever. Reacquaint yourself with your WHY. Why are you on your health and fitness journey.

4) Do not try to starve yourself. You can eat lighter today but don't try to "make up for yesterday." Just get back on track with your eating goals and get yourself meal planned for the coming week. Starving yourself just leads to more binge eating.

5) Last and probably most importantly, look yourself in the eyes in the mirror and say something nice to yourself. It's the secret ingredient to getting back on track. Don't dwell on the negative. Only focus on building yourself up. 

Remember... It's not the end of the world. MOVE ON. NO LOOKING BACK.

Chicken Wrap with Hummus

Ingredients: Yields 1

4 tbsp hummus (any flavor) 

1 whole wheat tortilla or Ezekiel tortilla 
3/4 cup grilled chicken breast, cut into thin strips 
(leftover chicken is perfect for this recipe)
1/2 cup of a cucumber, cut into thin strips

1 romaine lettuce leaf, shredded

21 Day Fix containers: 

1 blue

1 yellow

1 red

1 green

Banana Muffins

Yield: 2 Dozen 
Serving Size: 1 Muffin
21 Day Fix Portion (per muffin): 1 Yellow 

Ingredients:

½ cup honey

1 stick organic, unsalted butter, softened

2 eggs

3- 4 bananas

1 tsp salt

1 tsp baking soda

3 tbsp plain, nonfat greek yogurt

1 cup whole wheat flour

Directions:

1. Preheat oven to 350

2. Cream butter, honey, and eggs

3. Mash bananas and beat into mixture

4. In a separate bowl, stir baking soda and salt into greek yogurt (as you stir, it might fizz a little and turn into the consistency of mousse)

5. Add greek yogurt mixture into muffin batter and mix well.

6. Gradually add in flour. Stir until completely blended.

7. Line 2 muffin trays with paper cupcake/muffin liners (to make 24 muffins total)

8. Spoon in batter (about 2/3 full- I use an ice cream scooper for easy and even filling)

9. Bake for 20-25 minutes

10. Cool before enjoying

21 Day Fix Portion (per muffin): 1 Yellow 

Tomato Basil Pesto Zoodles with Chicken Sausage

Ingredients:
1/2 cup olive oil
3 cloves garlic
3/4 cup brazil nuts
1/3 cup nutritional yeast
1 tsp sea salt
3/4 tsp Italian seasoning
1/2 tsp red pepper
4 Chicken Sausages, cooked
2 very large zucchini, julienned or spiralized
2-3 cups sliced baby bella mushrooms
1 pound grape tomatoes, halved
1/2 cup chopped fresh basil
fresh cracked pepper

Instructions:
In a small food processor or high-speed blender, combine olive oil, garlic, brazil nuts, nutritional yeast, sea salt, Italian seasoning and red pepper. Pulse until the consistency of pesto sauce.

Transfer sauce to a large pot.  Add spiralized zucchini “noodles," mushrooms and tomatoes.

Cook on stovetop over high heat, tossing every 3-5 minutes with tongs, until the noodles begin to wilt and pot starts steaming (about 10-15 minutes of cooking time).  Add sausage and garnish with fresh basil and fresh-cracked pepper. Enjoy!

Tomato, Spinach Frittata

Serves 4

Ingredients
10 eggs
1/3 cup coconut milk OR unsweetened almond milk
1/2 red bell pepper, diced
1/2 cup spinach
3-4 slices of ham or turkey
1 cup heirloom or cherry tomatoes, halved
Salt and pepper, to taste
Coconut oil, for coating the dish

Instructions
1. Preheat the oven to 350 F. Coat a 9 x 9 baking dish with coconut oil.
2. In a large bowl, scramble the eggs and add all of the ingredients, except the tomatoes. Mix well.
3. Pour the mixture into the baking dish. Place all the tomatoes on top, they should float.
4. Bake in the oven for 20-25 minutes.


Notes:
Bake for 20 minutes if you want it to be slightly undercooked (for meal prep!). Then when you reheat it, it will be cooked just right.