Recipes

Prep Time: 5 minutes

Cook Time: 20 minutes

Servings: 5

Ingredients:

• 2 cups Brussels sprouts
• 1 tbs grape seed oil
• 2 tbs maple syrup
• 1 tbs minced shallots
• 2 tbs slivered almonds
• 2 tbs balsamic vinegar

Cut off the ends of the brussels sprouts and cut in half lengthwise. Steam brussels sprouts for 5-8 minutes (until tender). Toss brussels sprouts in a pan with oil, shallots and almonds. Add balsamic vinegar 4 minutes in. Sauté brussels sprouts on medium heat for 5-6 minutes. Add in syrup right after removing the pan from heat. Enjoy!

Nutrition:

Calories: 105
Fat: 4.5g
Protein: 2.5g
Carbohydrates: 13.5g

Original recipe from www.toneitup.com

PERFECT LITTLE TREATS FOR WHEN YOU WANT SOMETHING SWEET! I ALWAYS MAKE A BATCH AND PUT THEM IN THE FREEZER SO THEY ARE EASY TO GRAB AND GO!

Prep Time: 5 minutes

Chilling Time: 60 minutes

Yields: 32 balls or 16 servings

Ingredients:

• 1 cup dry rolled oats
• 1/3 cup unsweetened coconut flakes
• ½ cup nut butter (I used natural, unsalted peanut butter)
• ½ cup ground flax seed
• ½ cup chocolate chips (optional, may substitute with raisins, seeds, or cranberries)
• 1/3 cup raw honey
• 1 tsp vanilla

1. Mix together all the ingredients. Make sure everything is mixed well, it will help with making the balls.
2. Chill the mixture in the fridge for at least 1 hour.
3. Roll, roll, roll the mixture into balls about 1 inch in diameter.
4. Enjoy!

Nutrition Per Serving (2 balls):

Calories 129
Carbohydrates 18g
Fat 5g
Protein 4g
Fiber 3g

Prep Time: 20 minutes

Cook Time: 30 minutes

Servings: 4

Ingredients:

• 4 eggs
• 6 egg whites
• ½ cup greek yogurt
• ½ onion, sliced 1 cup butternut squash, cubed
• 1 ½ tbs olive oil 2 tbs rosemary
• 2 cloves of garlic 1 tsp pepper
• 1 tbs balsamic vinegar 1 tomato, thinly sliced

Directions:

Preheat oven to 350° degrees. Next, slice onion while you heat up a sauté pan over medium heat. Once hot, add olive oil and onions. Cook the onions for about 10 minutes until translucent and just beginning to caramelize, stirring every few minutes. Add the balsamic and continue to cook over low heat for another 10 minutes before adding squash and garlic. Cook for another 10 minutes, allowing squash to soften.

While the veggies cook, place eggs, egg whites, pepper, 1 tbs of rosemary, and yogurt in a blender and blend until frothy. Add your veggies to a pre sprayed casserole or baking dish and pour egg mixture on top. Garnish with tomato slices and additional rosemary. Place in the oven for 30-40 minutes or until cooked. Enjoy.

Nutrition:

Calories 210
Carbohydrate 13g
Fat 10g
Protein 17g

Original recipe from toneitup.com

*Reminder: You can always pick up a copy of our weekly recipe at the gym!*

Serving Size: 10

There is nothing better than a Crock Pot meal on a winter weekend and this one is a favorite. It’s easy to make and little prep is required!

Ingredients:

• 1 onion, chopped
• 1 16oz can black beans
• 1 16oz can kidney beans
• 1 8oz can tomato sauce
• 1 10oz package corn kernels
• 2 14.5oz cans diced tomatoes with chilies
• 1 packet taco seasoning
• 1 tbsp cumin
• 1 tbsp chili powder
• 24oz boneless skinless chicken breasts
• chili peppers (optional)

Directions:

Combine onion, beans, tomato sauce, corn, tomatoes, taco seasoning, cumin, chili powder and chili peppers in a slow cooker. Place chicken on top and cover. Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in.

Nutrition per Serving:

Calories: 204
Fat: 2g
Carbohydrates: 33g
Fiber: 10g
Protein: 17g

**For those with special dietary needs, a couple options are to remove the corn to reduce the carbohydrates by about 5g per serving or you can reduce the serving size and pair with spinach leaves for a taco salad.

Bring healthy side dishes to your next holiday party and can keep control of your fitness goals this holiday season. Stay tuned for our 15 TIPS on how to stay motivated & on track with your exercise program and through holidays.

Brussels Sprout Salad

INGREDIENTS

• 1 pound Brussels sprouts, trimmed
• 1 cup (about 3 navel oranges) navel orange juice
• 1/4 cup grapeseed oil or oil of your choice
• 1/4 cup white balsamic vinegar
• 2 tablespoons maple syrup
• 1 small red onions, thinly sliced
• ¼ cup chopped fresh cilantro
• ½ jalapeño, seeded and thinly chopped
• 2 roasted red peppers, diced
• Sea salt and freshly ground pepper to taste

DIRECTIONS

Bring a large pot of water to a boil over high heat. Meanwhile, remove outer leaves of Brussels sprouts and discard cores. Fill a bowl with ice water. Blanch leaves in boiling water until bright green, about 40 seconds. Remove with a slotted spoon, then plunge into ice water until cool, 15 to 30 seconds. Drain leaves on paper towels and blot dry.

In a medium bowl, whisk together next 7 ingredients.

Place leaves, avocado, and red peppers in a serving dish. Drizzle dressing over salad. Season with salt and pepper. Toss to combine.

Note: I chose to mix all of the ingredients together so I could package it in mason jars for the week. Your choice how to serve it.

NUTRITION

• Calories 171
• Carbohydrates 20g
• Fat 10g (poly and mono unsaturated fats!)
• Protein 3g

Wheat Berry Waldorf Salad

from wholefoodsmarket.com

Most people are familiar with the ground version of wheat berries, aka whole wheat flour, and not the grain as a whole. Wheat berries keep the bran, germ, and endosperm of the grain intact thus making it a powerhouse for nutrients. Wheat berries are a great source of fiber, magnesium, an array of B vitamins, potassium and Vitamin E. When cooked, they contain a sweet, nutty flavor which makes this dish a hit.

INGREDIENTS:

• 2 cups uncooked wheat berries
• 1 cup chopped walnuts
• 2 medium apples, cored and chopped
• 1 cup seedless raisins
• 1 cup finely chopped parsley
• 1/4 cup apple cider vinegar
• 1/2 cup apple juice
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1/2 teaspoon ground nutmeg
• 1/2 teaspoon ground cinnamon
• 3 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice

METHOD:

1. Put wheat berries into a large bowl, cover with at least 2 inches of water and set aside to let soak for 6 to 8 hours or overnight. Drain well.
2. Put 7 cups water into a medium pot and bring to a boil. Add wheat berries, reduce heat and simmer, uncovered, for about 50 minutes, or until cooked through. (Wheat berries retain a firm, chewy texture when cooked.) Drain and set aside to let cool.
3. Transfer wheat berries to a large bowl. Add walnuts, apples, raisins, parsley, vinegar, apple juice, salt, pepper, nutmeg, cinnamon, olive oil and lemon juice and mix everything together thoroughly.

NUTRITION:

• Calories: 372
• Carbohydrates: 56g
• Fat: 14g (12g of polyunsaturated/monounsaturated)
• Protein: 8g