Recipes

Here are some of my favorite, easy recipes. You can incorporate any of these to you current plan. Check back often, I'll continue posting new ones throughout the challenge!

KNOCK-OFF CHIPOLTE BARBACOA

What you need:

2LBS beef chuck roast (trim fat off)

2TBSP adobo or chipolte sauce

4 cloves of garlic

1/2 onion

1/4C fresh cilantro

juice from 1 lime

1TBSP cumin

salt and pepper to taste

How to:

Chop and blend all ingredients, except meat, with 1/2C water.... (use the blender). Cube beef. Add beef and liquid sauce to slow cooker, on low heat (150 degrees). Cook for 6-8 hours. Shred beef and place back in cooker for 15-30 minutes on lowest setting.

Serve burrito bowl style - 1/2C brown rice, 1/2C black beans, lettuce, tomato and avocado.

CHICKEN TIKKA 

What you need:

1LB chicken breast, cut into bite sized peices

1TBSP fresh ginger, grated

3 cloves minced garlic

1C diced tomatoes

1C canned unsweetened coconut milk (I used full-fat, but can sub for light)

1TBSP cumin

1tsp turmeric

1tsp curry powder

1/2TBSP chili powder

4oz fat free plain Greek yogurt

2TBSP cornstarch

salt to taste

4TBSP chopped fresh cilantro

How to:

- Combine ginger, garlic , tomatoes, coconut milk, spices, and chicken in your slow cooker. Cook on high for 4 hours, or low for 8 hours. Uncover and let cool ten minutes.

- Stir together yogurt and cornstarch in a small bowl. Let it sit for 5 minutes to activate the thickeners. Stir few spoonfuls of the warm Tikka Masala sauce into the yogurt to bring the temperature up and prevent curdling. Pour the yogurt mixture into the slow cooker, stir, then let thicken for 15 minutes. Taste and add salt as needed.

- Serve over basmati rice (I used black rice) with a sprinkling of cilantro leaves.

CROCKPOT CHICKEN FAJITAS

What you need:

2-4 chicken breasts

1 sweet onion, cut into strips

1 bell pepper, cut into strips

1TBSP chili powder

1/2TBSP cumin

salt & pepper to taste

How to:

Put everything in the crockpot and cook on low for 4-6 hours. Once chicken is no longer pick. Cut into cubes or shred and place back into crockpot until ready to eat. You can add some lime juice and/or cilantro for more flavor. Serve on a big salad or with 2-3 corn tortillas. Try topping with grilled corn salsa, below...

GRILLED CORN SALSA

What you need:

2-3 ears of corn

2-3 hatch chilies or canned green chilies

2-3 tomatoes, diced

1/2 sweet onion

1/2 green bell pepper, chopped

1/4C chopped cilantro

1-2TBSP lime juice

1TBSP chili powder

salt & pepper

How to:

Grill corn, chilies (if using fresh) & onion. Combine all other ingredients in a large bowl. When the grilling items are done, cut kernels off corn, chop onion & chilies. Add all to the bowl and mix well. Serve!

BANANA COCONUT ENERGY BALLS
makes 10 servings

WHAT YOU NEED:

2C rolled oats

1C unsweetened shredded coconut

1TBSP coconut oil

1/4C no sugar added applesauce (I make my own: peel 3-4 apples & chop. Steam. Add in a handful of spinach and continue to steam. Let cool & blend. Optional: cinnamon)

1/4C ground flaxseed

1 very ripe banana

HOW TO:

Mix all ingredients well... I use my hands (messy but easiest). Form into balls. I typically make 20 balls... Have 2 as a snack or treat. You can add in 2TBSP chocolate chips for a little "dessert"

SLOW COOKER OATS

Makes 8 servings

WHAT YOU NEED:

2C steelcut oats

6C water 

1/2TBSP vanilla extract

1tsp sea salt

1/2TBSP cinnamon

Optional mix ins: 2C frozen berries, 2 apples (cubed), 1/2C shredded coconut, 1 can unsweetened pumpkin puree

HOW TO:

Combine all ingredients (minus the optional mix-ins) in slow cooker. Cook on low 5-7 hours. In the last hour, add optional mix-ins.

Before serving, I like adding 1/2C unsweetened Greek yogurt, 1TBSP chia seeds and Stevia or honey.

"BROWNIE BATTER" YOGURT

Makes 1 serving

WHAT YOU NEED:

1/4C dry rolled oats

3/4C unsweetened Greek yogurt

1-2TBSP unsweetened cocoa powder

1 packet Stevia

HOW TO:

Mix well in a cup. You can add crushed nut and/or 1/2TBSP peanut butter for added deliciousness! This is currently my go-to afternoon snack choice!

BANANA PROTEIN PANCAKES

Makes 4 servings

WHAT YOU NEED:

1C dry oats (quick or old fashioned)

1C unsweetened Greek yogurt

2 whole eggs, plus 2 additional whites

1 ripe banana, mashed

HOW TO:

Add all ingredients together in a bowl. Mix well. There will still be some banana chunks, but that's fine! Spray a skillet with non-stick spray. Heat on medium. Spoon out batter and cook like a regular pancake. Before serving, top w/ 1TBSP honey OR 1TBSP nut butter. This is a great breakfast for the whole family and is also perfect for a pre or post workout snack!

SPROUTED GRAIN WAFFLES

makes 4 servings

WHAT YOU NEED:

1C organic ARROWHEAD MILLS (Sprouted grain waffle mix)

1TBSP coconut oil

3/4C almond milk (unsweetened)

1 egg

1tsp vanilla extract

Optional: banana, coconut, crushed nuts, etc

HOW TO:

Mix ingredients and spoon out 1/4th of mix onto waffle iron. Cook until done. Top w/ 1/2C frozen berries (microwave for 1 minute first). Add 1/2C unsweetened Greek yogurt. If needed, you can add 1TBSP honey or pure maple syrup.

STRAWBERRY STUFFED WHOLE WHEAT CREPES

WHAT YOU NEED:

3 eggs

1C whole wheat flour

1C milk of choice (I use unsweetened almond)

3/4C water

optional: 1TBSP honey

1tsp vanilla

1TBSP coconut oil

HOW TO:

 Put all ingredients in a blender until smooth. Let stand for 10 minutes and blend again. Spray skillet with non-stick spray. Angle skillet and pour in enough batter to cover the whole skillet. Swirl the skillet until the batter covers skillet in a thin layer. Once it's golden on one side, very carefully flip (this part is tricky so you don't rip it). Cook about 1 minute on the other side.

Filling: 1/4C plain Greek yogurt mixed with 1/2C chopped strawberries. Mix with a little stevia and cinnamon & fill. Optional: mix in 1TBSP unsweetened cocoa powder.

OTHER FILLING IDEAS...

Treat: 1TBSP nut butter of choice mix with 1TBSP unsweetened cocoa powder, 1 packet Stevia & berries

Breakfast: scrambled eggs w/ veggies of choice. Top w/ avocado

Savory filling: a few slices of ham & 1 slice swiss cheese. Put in crepe while still hot. Top with 1/4C warm cream of mushroom soup (light).

NO-SUGAR ADDED OATMEAL COOKIES

WHAT YOU NEED:

1 ripe banana

1/2C oatmeal

1TBSP cinnamon

3TBSP wheat bran or flaxseed

Optional add-ins: 1-2TBSP of the following: dark chocolate chips, shredded coconut, PB2, unsweetened cocoa powder

HOW TO:

Mash banana with oatmeal. Mix in any of the optional add-ins. Scoop out little balls and roll in your hands. Then, roll in wheat bran or flax. Lay out on parchment paper or tin foil.

You can eat right away, freeze them or store in a tupperware for later.

CHICKEN WONTON TACOS

WHAT YOU NEED:

1LB lean ground chicken

1/s small yellow onion

1/3C salsa of choice

1/4C chopped fresh cilantro

1/2 TBSP chili powder

1TBSP fresh lime juice

sea salt & pepper to taste

20-24 square wonton wrappers

HOW TO:

Saute onion in skillet, 5 minutes. Add chicken, salsa, cilantro, seasonings & lime juice. Cook until chicken is done.

Set chicken mix to the side & let cool. Preheat oven to 350.

Lay parchment paper on a cookie sheet & place wonton wrappers on paper. Spoon chicken mix into the middle of wonton (1-2 spoonfuls should fit). Slightly wet fingertips and wipe two of the wrapper corners, fold them in and pinch to close. Repeat with all of the wrappers. When done, spray with cooking spray & place in oven for 10-15 minutes... until golden.

Top with avocado & fresh cilantro.

GRILLED CORN & BLACK BEAN SALSA

WHAT YOU NEED:

2 ears of corn (grilled)

1 anaheim pepper (grilled) - optional for added spice

1 can black beans, drained

2 roma tomatoes, diced

1 bell pepper (any color), diced

1/2C chopped cilantro

juice from 1 lime

seasonings to taste: chili powder, sea salt, pepper, garlic powder

optional: 1 ripe, but firm, avocado

HOW TO:

Grill corn and pepper. You can grill corn with the husk on or off. I suggest rubbing a little olive oil on the kernels first, if grilling without husk.

Cut kernels off corn once it's cooled. Chop everything up and combine all ingredients. Enjoy! We had taco salads with lean ground beef and topped them off with the salsa.

ZUCCHINI "FRIES"

WHAT YOU NEED:

3 zucchini, sliced into sticks (I usually get 16 per zucchini)

1 egg

1C whole wheat bread crumbs (finely blended)

1/2C dry parmesan cheese

salt, pepper

HOW TO:

Preheat oven to 425.

Line baking sheet with parchment paper. Whisk egg in a small bowl. In another bowl, mix bread crumbs, cheese, salt & pepper. Dip zucchini in egg. Let it drip a little. Roll zucchini in bread crumbs and then place on baking sheet.

Bake 20 minutes.

NO NOODLE LASAGNA

WHAT YOU NEED:

4-5 medium zucchini

1LB lean ground beef

1 small yellow onion

1C cottage cheese

1 egg

1C low-fat shredded mozzarella

1 jar tomato sauce (low sugar - 6 grams max per serving)

optional veggie additions: mushrooms, spinach, bell pepper, garlic

spices: oregano, salt, pepper

HOW TO:

Preheat oven to 350.

Slice zucchini (about 1/8th inch). Grill (this is important because it soaks out some of the moisture in the veggie). Blot zucchini with paper towel to remove access water. *This step can be done ahead of time. I actually used the George Foreman grill instead of firing up the real grill.

Cook onion, meat & additional veggies on skillet. Add spices. Let meat cook completely. Add sauce & let simmer about 15 minutes.

Mix cottage cheese with egg.

Spray cooking dish (9x13) with non-stick spray. Layer 1/2 zucchini, 1/2 meat sauce, 1/2 cottage cheese mixture... then repeat. Top with mozzarella. Cover with foil & bake 50 minutes. Remove foil. Bake an additional 10 minutes. Let lasagna set out and cool about 10 minutes before serving.

BAKED CHICKEN "EGG" ROLLS

Makes 4 servings

WHAT YOU NEED:

1LB lean ground chicken

2TBSP grated or chopped ginger

1/2 sweet onion

optional: diced eggplant, diced mushrooms, chopped water chestnuts

Seasonings: salt, pepper, garlic powder

1TBSP hoisin sauce

1TBSP spicy chili sauce

1TBSP low-sodium soy sauce

12 rice papers

Dipping Sauce:

1TBSP low-sodium soy sauce

1TBSP hoisin sauce

1TBSP water

optional: 1TBSP crushed almonds or peanuts

HOW TO:

Coat skillet with non-stick spray. Begin to brown chicken. Add in all other ingredients and cook until chicken is no longer pink. Set aside.

Pre-heat oven to 350.

Fill a large bowl with warm water. Dip rice paper into water until it's soft. Lay paper on flat surface (be sure that it doesn't fold up). Spoon in some of the mixture. Fold up two opposite sides and then roll. Continue until you have 12 rolls. Lay rolls on a greased baking sheet. Spray top of rolls with cooking spray.

Bake 10 minutes. Filp over, spray tops again and bake another 10-15 minutes or until golden.

ORZO GARBANZO GREEK SALAD

Makes 4-6 servings (depending if you're having it as a meal or side dish)

WHAT YOU NEED:

1/2C uncooked orzo

1 can garbanzo beans

1 small cucumber, diced

1 Roma tomato, diced

1/2 bell pepper, diced (I used an orange pepper)

1/2C sliced olives

1/2C feta cheese

3TBSP balsamic vinegar

2TBSP olive oil

lemon juice (from 1/2 lemon)

salt, pepper, oregano to taste

HOW TO:

Cook orzo according to package. Cool. In meantime, chop veggies. Combine everything in a large bowl.

*Garbanzo beans, orzo and feta give this dish a real boost of protein, but if you want more... you can add in some grilled chicken or deli ham.

APPLE "PIE"

WHAT YOU NEED:

1 apple (any variety)

1C plain Greek yogurt

Cinnamon & Stevia

Optional: sugar-free vanilla pudding mix, blended in with yogurt

HOW TO:

Slice apple & microwave 1-2 minutes until slightly soft. Top w/ yogurt, cinnamon and Stevia.

PHILLY CHEESE STEAK TOPPED PORTOBELLOS

Makes 4 servings

WHAT YOU NEED:

1LB grass-fed flank steak

1 small sweet onion, cut into slices

1 green bell pepper, cut into slices

4 Portobello mushroom caps, cleaned and dried

1/2TBSP cumin

salt, pepper

2TBSP olive oil

mozarella cheese

Steak marinade:

1TBSP olive oil

sea salt

1/2 TBSP cumin

1TBSP balsamic vinegar

HOW TO:

Sprinkle steak with sea salt on both side. Mix marinade in tupperware. Place steak in tupperware and roll around to cover. Marinate steak 3-6 hours.

Remove steak from marinade and slice thinly, with the grain.

Pre-heat oven to 350.

Rub portobellos with 1-2TBSP olive oil (for all 4) & Sprinkle with salt and cumin on both sides.

Place on baking sheet & bake 15-20 minutes. Half-way through, flip upside down.

Heat large skillet & add 1 TBSP oil. Add onions and peppers. Cook 5 minutes.

Add steak & more cumin.

Cook on high for 7-10 minutes until done but still pink.

Remove from heat.

Take portobellos out of the oven and top with steak mixture. Add 1-2TBSP cheese and place back in the oven until melted (about 5 minutes).

LEMON PARMESAN ZUCCHINI NOODLES

WHAT YOU NEED:

3 large zucchini - turn into noodles with a "zoodle maker" 

1LB chicken breast, cut into small chunks

2TBSP olive oil

3-4 cloves garlic, minced

juice from 1/2 a lemon or more

1/2C fresh grated parmesan

salt, pepper, oregano, basil

optional: mushrooms, peppers, spinach, other veggies

HOW TO:

Heat oil and garlic in a skillet on medium. Add in chicken and cook 5-7 minutes. Add veggies, lemon & seasonings. Put zoodles in with chicken and veggies. Turn on low and cover to cook zoodles until slightly soft/tender (about 5 minutes, or until desired texture). Sprinkle parmesan into skillet and toss. Serve. You may want to add more parm and lemon. Enjoy!!

SIZZLING STEAK FAJITAS

WHAT YOU NEED:

1LB flank steak

1 sweet onion, cut into slices

1 green bell pepper, cut into slices

Marinade:

2TBSP olive oil

juice from 1 lime

3TBSP soy sauce

1TBSP chili powder

2tsp cumin

HOW TO:

Marinate steak in an air-tight container for 3-6 hours. Place cast iron skillet on burner or grill and crank the heat full blast. Let it heat for about 3-4 minutes. Put steak on hot skillet. Leave marinade in container and toss veggies in marinade. Cook steak 5-7 minutes, turning every few minutes. Add peppers and onions (if you don't have room on skillet, just do peppers & onions after the steak is done). After removing steak from heat, let it sit about 5 minutes before slicing.