Recipes

Oats are a healthy and filling breakfast food, but they can take time to cook. This Banana Bread Overnight Oats recipe has you do the heavy lifting the night before, making breakfast a grab-and-go situation the next morning!

Ingredients

• 1 medium Banana
• 1/3 cup Oats (certified gluten-free if necessary)
• 1/4 cup Low-fat Plain Yogurt
• 1/2 cup Unsweetened Almond Milk
• 1 tablespoon Chia Seeds
• 1/2 teaspoon Ground Cinnamon
• 1 tablespoon Pecans
• Optional: Maple syrup or honey for sweetness

Directions

1. Mash half of the banana in a jar, container, or bowl.
2. Add the oats, yogurt, milk, chia seeds, cinnamon, and stir to combine.
3. Refrigerate overnight.
4. The next morning, top with pecans and the remaining 1/2 banana and enjoy!

Nutrition Information

Serves: 1 Serving Size: 1 bowl

Per serving: Calories: 369

Fat: 13g, Carbohydrate: 57g, Dietary Fiber: 13g, Sugars: 19, Protein: 12g

Original recipe from The Wheatless Kitchen

BE SURE TO TRY THIS SMOOTHIE IN THE SUMMER WHEN HONEYDEW MELON IS AT ITS PEAK. GARNISH GLASSES WITH WHEELS OF ADDITIONAL PEELED, SLICED KIWI FRUIT, IF DESIRED.

INGREDIENTS

• 1/2 cup vanilla light soy milk
• 1 (5.3-ounce) carton fat-free Greek yogurt with honey
• 1 cubed peeled kiwifruit
• 1 cup (1/2-inch) cubed honeydew melon
• 1 cup bagged baby spinach
• 1 cup sliced ripe banana, frozen (about 1 large)

PREPARATION

1. Place all ingredients in a blender; process until smooth. Serve immediately.
2. Enjoy!

NUTRITIONAL INFORMATION

Calories 224
Fat 1.1 g
Protein 9.4 g
Carbohydrate 47.9 g
Fiber 4.3 g
Sodium 91 mg
Calcium 180 mg

Want to give your tacos a fresh and healthy twist? Try subbing in lettuce leaves instead of the traditional corn and flour tortillas. Skinnytaste’s recipe for turkey taco lettuce wraps uses this concept plus you’ll get to make the taco filling from scratch using fresh ingredients.

Ingredients:

• 1-1/3 pounds 99% lean ground turkey
• 1 teaspoon garlic powder
• 1 teaspoon cumin
• 1 teaspoon salt
• 1 teaspoon chili powder
• 1 teaspoon paprika
• 1/2 teaspoon oregano
• 1/2 small onion, minced
• 2 tablespoons bell pepper, minced
• ¾ cup of water
• 4 oz can tomato sauce (certified gluten-free if necessary)
• 8 large Iceberg lettuce leaves
• Optional Garnish: Reduced fat cheddar cheese

Directions:

Brown turkey in a large skillet breaking it into smaller pieces as it cooks. When no longer pink add dry seasoning and mix well. Add the onion, pepper, water, and tomato sauce and cover. Simmer on low for about 20 minutes.

Wash and dry the lettuce. Divide the meat equally between the 8 leaves and place in the center of each lead and top with your favorite taco fix-ins!

Nutrition Information

Serves: 4
Serving Size: 2 lettuce wraps
Per serving: Calories: 256
Total Fat: 11g; Carbohydrate: 9g; Dietary Fiber: 3g; Protein: 30g

Serves 2

Ingredients:

• 1 cup dry quinoa
• 2 cups water
• 1 teaspoon coconut oil
• 1/2 yellow onion, chopped
• 2 garlic cloves, minced
• 8 oz sliced mushrooms
• 2 tablespoons tamari or soy sauce*
• 1/2 cup water
• salt and black pepper
• 1 cup spinach, roughly chopped

Directions:

Combine the quinoa and 2 cups of water in a sauce pot over high heat, bring it to a boil, then cover and reduce the temperature to low. Allow to simmer for 15 minutes, or until all of the water is absorbed.

While the quinoa is cooking, melt the coconut oil in a skillet over medium heat and saute the onion for 5 minutes. Add in the garlic and mushrooms and continue to saute until the vegetables are tender, about 5 more minutes. Transfer half of the cooked veggies into a blender, and blend with the 1/2 cup of water and tamari (or soy sauce) to create a silky smooth sauce.

Once the quinoa is cooked, add it to the skillet with the cooked veggies and stir in the sauce. Add in the fresh spinach and stir well until the spinach is wilted. Season with salt and pepper, to taste, then serve warm.

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.