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THREE HEALTHY SNACKS!

This week try out these three new healthy snacks! High protein snacks to keep you full and energetic throughout the day!  

Cottage Cheese and Fruit:

Calories: 190-250kcal

Carbs: 10.4g

Protein: 24.2g

Fat: 8.7g

Whole Wheat Crackers + Cheese (Cheddar)

Whole Wheat Cracker: 5 Crackers /Cheese (Cheddar 1oz): /Total:

Calories: 98 kcal /Calories: 115 kcal /Calories: 213 kcal

Carbs: 16g /Carbs: 0.9g /Carbs: 16.9g

Protein: 2.5g /Protein: 6.5g /Protein: 9g

Fat: 3.5g /Fat: 8g /Fat: 12.9g

Low-Sodium Turkey + Cheese Rollup

Low-Sodium Turkey: (4.oz) /Cheese: Swiss (1oz)/ Total:

Calories: 124 kcal /Calories 108 kcal /Calories: 232 kcal

Carbs: 4g /Carbs: 1.5g /Carbs: 5.5g

Protein: 24g /Protein: 8g /Protein: 32g

Fat: 0.9 /Fat: 8g Fat: /8.9g

THREE HEALTHY SNACKS!

Three Healthy Snacks

This week try out these three healthy snacks! A great way to fuel your day in a healthy way!

Apple with Peanut Butter

Nutrition Facts

Apple: (1 Medium Apple)    Peanut Butter: (2 TBSP)      Total:

Calories: 95kcal                        Calories: 188kcal          Calories: 283kcal

Carbs: 25g                                 Carbs: 7g                        Carbs: 32g

Protein: 0.4g                             Protein: 8g                     Protein: 8.4g

Fat: 0.3g                                     Fat: 16g                          Fat: 16.3g

Tuna Pouch 2.5 oz

Nutrition Facts

Tuna Pouch: (2.5oz)

Calories: 70 kcal

Carbs: 4g

Protein: 16g

Fat: 0.5g  

Greek Yogurt with Berries and Honey:

Nutrition Facts:

Calories: 240 kcal

Carbs: 27g

Protein: 15g

Fat: 8g

RECIPE OF THE WEEK: CHOPPED GREEN GODDESS SALAD

Chopped Green Goddess Salad

This week enjoy a chopped green goddess salad! A healthy, fast, and easy way to increase your vegetable intake in a way that is light and refreshing!

Prep: 10 Minutes                                 Total Time: 10 Minutes                                                Servings: 8

(Per Serving) Calories: 134kcal         Carbohydrates: 8g                     Protein: 4g               Fat: 10g

Ingredients:

  • ½ head of green cabbage
  • 3 Persian cucumbers
  • 1 bundle of green onions
  • Tortilla chips for serving

Dressing:

  • 1 cup baby spinach
  • 1 cup fresh basil
  • 2 garlic cloves
  • 1 small shallot
  • Juice of 2 lemons
  • ¼ cup olive oil
  • ¼ cup cashews
  • ? cup grated parmesan cheese
  • 2 tablespoons Rice Vinegar
  • 1 teaspoon salt

Instructions:

  •  Place chopped cabbage, cucumbers, and green onions in a large bowl.
  • Add all the dressing ingredients to a blender or food processor and blend until creamy with a bright green color.
  • Pour the dressing over the prepared vegetables and toss to combine.
  • Enjoy with tortilla chips, if desired.

Storage: Store the salad and dressing in the fridge in an airtight container. Eat within 1-2 days.

Original recipe can be found at feelgoodfoodie here!

RECIPE OF THE WEEK: CUCUMBER CELERY SMOOTHIE

Enjoy this week recipe cucumber celery smoothie. A refreshing and healthy way to start your day and week!

Cucumber Celery Smoothie

Prep: 5 Minutes                             Total Time: 5 Minutes       Servings: 2                             

(Per Serving) Calories: 160kcal    Carbohydrates: 32g           Protein: 5g         Fat: 3g

Ingredients:

  •  1 frozen banana
  • 1 pear *prewashed & chopped
  • 1-2 stalks of celery *prewashed & chopped
  • big handful of baby spinach (or kale), *prewashed
  • ¼ English cucumber *prewashed & chopped
  • juice of ½ a lime (or lemon)
  • 1+ cup plant milk (soy milk, almond milk) or replace with water or coconut water

Instructions:

  1. Place all the ingredients into a high-speed blender, starting with the harder veggies first (pear, frozen banana, celery).
  2. Start with 1 cup plant milk (or water) and gradually add more if you prefer a thinner consistency.
  3. Blend until smooth.
  4. Taste and adjust sweetness by adding more banana or dates.

Original recipe can be found at Wholefood Soulfood Kitchen here!

RECIPE OF THE WEEK: PEANUT BUTTER AND JELLY PROTEIN OATMEAL

Peanut Butter and Jelly Protein Oatmeal

Enjoy a fast high protein delicious meal this week! Only taking 5 mins to make, this meal is great for when you are on the go and need something nutritious to fuel your day!

Prep: 3 Mins                Cook Time: 5 Mins            Total Time: 8 Mins          Serving: 1

Calories: 589kcal        Carbohydrates: 62g          Protein: 22g                     Fat: 30g

Ingredients:

  • 1/3 cup 3-minute steel cut oats
  • 1 Tbsp chia seeds
  • 1/2 tsp cinnamon
  • 1/4 tsp vanilla extract
  • 1 scoop collagen powder or protein powder, optional
  • 1/2 cup unsweetened almond milk or water
  • 1 Tbsp natural creamy peanut butter heaping
  • 1 Tbsp berry jam heaping, or fresh/frozen fruit
  • 2 Tbsp plain Greek yogurt optional
  • 2 Tbsp chopped walnuts optional topping

Instructions:

  1. Combine 3-minute steel-cut oats, chia seeds, collagen/protein powder, cinnamon and vanilla extract in a small bowl.
  2. Add unsweetened almond milk (or water/desired liquid) and stir well until all ingredients are incorporated evenly.
  3. Microwave oats for 2.5 minutes in 45 second intervals, stirring between each (to avoid the bowl overflowing). Add more or less time, depending on how thick/runny you like your oatmeal.
  4. When you have reached the desired consistency, remove from microwave and add toppings: 1 heaping Tbsp of peanut butter, 1 heaping Tbsp of berry jam, 1-2 Tbsp of plain Greek yogurt, and chopped walnuts or pecans (if desired). Serve immediately and enjoy!

Original recipe can be found at Wellness for the win here!

RECIPE OF THE WEEK: SHRIMP TACOS WITH CABBAGE SLAW

Shrimp Tacos With Cabbage Slaw

Enjoy a twist on the traditional taco Tuesday with these flavorful shrimp tacos with a cabbage slaw!

Prep: 10 mins      Cook Time: 15 mins      Marinate: 30 Mins      Total: 55 Mins   Servings: 11 Tacos    Calories: 146kcal    Carbohydrates: 13g    Protein:7g     Fat: 7g

INGREDIENTS

  • 1 pound large or extra large shrimp, I used 31/40, frozen and thawed

Shrimp Marinade

  • 1 tablespoon garlic , minced
  • 1 teaspoon lime juice
  • ½ teaspoon cajun, or 1 teaspoon for spicy
  • 1 teaspoon smoked paprika
  • ½ teaspoon cumin
  • 2 tablespoon butter, melted
  • 1 teaspoon olive oil
  • salt
  • black pepper to taste

Spicy Mayo Sauce

  • ¼ cup mayonnaise, we like vegan mayo
  • 2 teaspoon greek yogurt, plain
  • 1 teaspoon hot sauce, such as Frank’s or Valentina
  • 1 teaspoon onion powder

INSTRUCTIONS

  1. Prep. Rinse and pat dry the shrimp. I used large shrimp with tails and removed them only after cooking (gives more flavor).
  2. Combine all the marinade ingredients in a large bowl. Toss the shrimp until well coated in the seasoning mix. Cover with plastic wrap and let marinate for 30 minutes in the fridge.
  3. Sauce. Prepare the spicy mayonnaise sauce by combining all the ingredients in a bowl. For better flavor, place the sauce in the fridge for 15-30 minutes for flavors to blend.
  4. Cook. Preheat the grill to medium-high heat.
  5. Thread the shrimp on skewers (stainless steel or wood is fine too as we are going to grill them just for a couple minutes). Grill for 2-3 minutes per side. Or use a nonstick pan and cook for 1-2 minutes per side over medium-high heat.
  6. Assemble. Warm up the tortillas using grill, microwave, oven or skillet. I like to place tortillas one by one on a dry skillet and let them get charred nicely. Or wrap the tortillas in foil and place in a preheated oven for 5 minutes.
  7. Remove the shrimp from the grill, discard the tails before serving and drizzle with fresh lime juice.
  8. Assemble the tacos with some cabbage or coleslaw, radish, red onion, cilantro, cheese, 3-4 shrimp per taco, and drizzle spicy mayo on top with a squeeze of fresh lime.

Original recipe can be found at yummybowl here!

RECIPE OF THE WEEK: LEMON CHICKEN RICE BAKE

Lemon Chicken Rice Bake

Enjoy a high healthy protein meal this week that is bursting with flavor! A combination of tender chicken paired marvelously with lemon and herbs creates a tasty one-pan dish!

Prep: 10 minutes   Marinating Time: 20 Minutes   Cook: 50 Minutes   Yields: 6 Servings

Per Serving:          Calories: 391kcal       Carbohydrates: 30g       Protein: 33g   Fat: 14g

Ingredients:

For Marinade:                   

  • 2 tablespoons olive oil
  • ¼ cup white wine (I used Sauvignon blanc)
  • ¼ cup lemon juice (freshly squeezed)
  • ½ teaspoon salt (or to taste)
  • ½ teaspoon black pepper (or to taste)
  • 1 teaspoon oregano
  • 3 cloves garlic (minced)
  • 8 chicken thighs (with bone and skin)

For Rice:

  • 1 tablespoon olive oil
  • 1 onion (chopped)
  • 3 cloves garlic (minced)
  • 1 cup rice (long grain uncooked)
  • 2 cups chicken broth (low sodium)
  • ½ teaspoon salt (or to taste)
  • ½ teaspoon black pepper (or to taste)
  • zest from 1 lemon
  • lemon slices
  • 1 tablespoon fresh parsley                               

Instructions:

  1. In a ziploc bag combine with wine, olive oil, lemon juice, salt, pepper, oregano, garlic and chicken thighs. Shake the bag well and marinate for at least 20 minutes up to overnight.
  2. Preheat your oven to 350? (177?).
  3. 3Heat 1 tablespoon of olive oil in a large skillet that’s oven safe. Add the chicken thighs and cook on both sides until skin is golden brown and crispy. Make sure to reserve marinade. Chicken doesn’t have to be cooked through since it will continue cooking in the oven. Transfer the chicken to a plate. 
  4. In the same skillet add the onion and cook for about 3 to 5 minutes just until the onion is soft and translucent. Add the garlic and saute for another 30 seconds just until it becomes aromatic.
  5. Stir in the rice and cook for 2 minutes. Add the chicken broth, reserved marinade and season with more salt and pepper if needed. Add the lemon zest, stir and bring to a boil.
  6. Add the chicken back to the skillet on top of the rice, arrange lemon slices around the chicken and cover the skillet with a lid. 
  7. Bake covered for 20 minutes then remove the lid and bake for another 10 minutes.

Original recipe can be found at Jocooks here!

RECIPE OF THE WEEK: HEALTHY ORANGE CHICKEN

Healthy Orange Chicken

This Healthy Orange Chicken is quick and easy to make, containing no added sugar of any kind! This recipe involves no deep frying making it a better option than takeout!

Total Time: 30 Minutes                           Yields:4 Servings                      Calories:255kcal

Carbohydrates: 11g                                Protein: 22g                               Fat:13g  

Ingredients:

  • 1 pound boneless skinless chicken thighs – or chicken breasts, cut into 1/2? cubes
  • 2 tbsp avocado oil
  • 1 tsp toasted sesame oil
  • 1 tbsp minced ginger
  • 1 clove minced garlic
  • 1 tbsp orange zest – from a microplane grater
  • 1 cup freshly squeezed orange juice – about 2 oranges
  • 1/4 cup coconut aminos – or tamari/soy sauce to taste
  • Optional: 1 teaspoon tapioca starch or cornstarch mixed with 1 tablespoon water
  • Sea salt and pepper to taste
  • 1/4 cup thinly sliced green onions
  • Sesame seeds to sprinkle over the top

Instructions:

  1. Place a large 9-10″ cast iron or non-stick skillet over medium-high heat. When the pan is hot, add 1 tablespoon of avocado oil and the cut-up chicken.
  2. Sauté stirring only as the chicken browns for 3-4 minutes, or until just done. Remove the chicken from the pan and set it aside.
  3. Lower the heat to medium-low and add the remaining tablespoon of avocado oil, toasted sesame oil, ginger, and garlic. Cook stirring constantly to prevent browning until fragrant, about 1 minute.
  4. Then add the orange zest, orange juice, and coconut aminos to the pan. Bring to a boil then lower the heat to maintain a brisk boil. The goal of this step is to reduce the sauce.
  5. When the sauce is thickened, for 8-10 minutes, add the chicken back to the pan. Or if you like a bit more sauce you can add the optional thickener before the sauce thickens on its own, at about the 5-minute mark in the cooking time.
  6. Cook to warm the chicken and combine it with the sauce. Season to taste with salt and pepper. Then sprinkle with the green onions and sesame seeds before serving.

Original Recipe can be found at getinspiredeveryday here!