Turkey Breakfast Sausage

Tags

, , , , , , , , ,

IMG_1222

Store bought turkey sausage is often highly processed, full of nitrates, and other chemicals. And the good stuff tends to be a little pricey. So, why not make homemade sausage?

IMG_1230

Enjoy these savory patties with eggs or my Mini Greek Frittatas at breakfast, lunch or dinner. Crumble patties, and add to other dishes like spaghetti sauce or soup.

IMG_1228

Make up a batch or two, and store in the fridge or freezer to conveniently reheat. A flavorful mix of seasonings, unsweetened applesauce and olive oil create a juicy, healthy side dish. An easy and delicious way to add lean protein to any meal.

IMG_1235

Turkey Breakfast Sausage
gluten & diary free
makes 12 patties

• 1/4 cup UNSWEETENED APPLESAUCE
• 3/4 tsp SEA SALT
• 1/2 tsp BLACK PEPPER, GROUND
• 1/2 tsp SAGE, GROUND
• 1/2 tsp CUMIN, GROUND
• 1/2 tsp GARLIC POWDER
• 1/4 tsp ONION POWDER
• 1/4 tsp CAYENNE PEPPER, GROUND (optional)
• 1/4 tsp CRUSHED RED PEPPER FLAKES (optional)
• 1 1/4 lb LEAN GROUND TURKEY, 93/7
• 2 tsp OLIVE OIL, EXTRA VIRGIN

1. In a large bowl mix together first 9 ingredients with a fork. Add ground turkey and mix just until spices are incorporated (careful not to over mix or meat will become tough).

2. Form turkey mixture into 12 patties (about 1/4 cup turkey in each) and cook in a large skillet over medium-high heat with a little cold pressed grapeseed oil. Makes 12 small patties. May cool and store in refrigerator or freezer to reheat for later use.

NUTRITION INFO (PER SAUSAGE PATTY): Calories 70, Total Fat 2.5g, Saturated Fat 0.5g, Cholesterol 25mg, Dietary Fiber 0g, Protein 11g

PRINT RECIPE – PDF

Pumpkin Pie Smoothie

Tags

, , , , , , , , , , , ,

IMG_1188

I’m on a smoothie binge and it’s fall. So, that funneled my efforts into this deliciously creamy, yet healthy treat. Pumpkin is rich in vitamin A, antioxidants, fiber and minerals like potassium. It also creates a velvety textured smoothie. A scrumptious fall breakfast or snack, and easy use for remaining pumpkin in your fridge.

IMG_1199

Add a nutrition boost. I supplemented a scoop of vanilla protein powder to mine this morning. The added protein keeps you fuller longer and helps sustain blood sugar levels. Feel free to toss in some dark chocolate chips, raw cacao nibs or ground flax seed too. I used Vanilla Creme Liquid Stevia to sweeten, but feel free to use regular Stevia, 100% pure maple syrup, honey or healthy sweetener of choice to desired taste.

IMG_1193

On a side note, today is the 3rd anniversary of my blog. So, a big thank you to all of you for joining me on this journey. I hope my blog continues to be a source of motivation and an equipping tool for you and your family to enjoy and maintain a healthy, vibrant life.

IMG_1195

PUMPKIN PIE SMOOTHIE
gluten & dairy free
serves 1

• 1/2 cup LITE COCONUT MILK, canned (almond milk or choice milk)
• 1/2 cup WATER (or additional milk)
• 1/2 cup 100% PURE PUMPKIN, canned (I used Farmer’s Market organic BPA free)
• 1 tsp PUMPKIN PIE SPICE
• 1/2 tsp GROUND CINNAMON
• 12 drops LIQUID STEVIA (maple syrup or honey, to taste)
• ICE (optional)

Add all ingredients to a blender with ice (if desired for a thicker consistency) and blend until smooth. Serve topped with a sprinkle of cinnamon, nutmeg, cinnamon stick or pumpkin seeds.

Nutrition Boost Add-Ins: 1 scoop vanilla protein powder, dark chocolate chips, raw cacao nibs, ground flaxseed or 1/2 banana.

NUTRITION INFO PER SERVING: 150 Calories, Total Fat 8g, Saturated Fat 6g, Cholesterol 0mg, Sodium 35mg, Total Carbohydrate 14g, Dietary Fiber 5g, Sugars 6g, Protein 1g

PRINT RECIPE – PDF

Berry Protein Shake

Tags

, , , , , , , , , , ,

IMG_1079

Protein shakes are a quick, easy and healthy on-the-go breakfast or lunch. Adding spinach increases the nutrition value without even tasting the greens. My husband comments his dreams have come true that we can make vegetables taste like a strawberry. A great way to get vegetables into kids or husbands.

IMG_1076

I use a brown rice or pea based protein powders. Choose one with a low sugar content or made with Stevia. Growing Naturals and Vega One are a couple good brands that come in chocolate, vanilla and berry flavors. Substitute peanut or almond butter and 100% cocoa powder for the berries and you’ve got an excellent candy-like shake.

Frozen berries create a thick, creamy icy cold shake. Feel free to add other greens (like dandelion, kale, swiss chard) or fruits to switch up your blended treat.

IMG_1071

BERRY PROTEIN SMOOTHIE
gluten & dairy free
serves 1

• 1 cup WATER
• 1/2 cup UNSWEETENED VANILLA ALMOND MILK
• 1-2 scoops VANILLA PROTEIN POWDER
• 2 cups FRESH BABY SPINACH
• 1 cup FROZEN MIXED BERRIES
• LIQUID STEVIA or RAW HONEY (optional)

Put all ingredients into a blender, liquids first. Add drops of Stevia or raw honey if more sweetness is desired. Blend until smooth.

Add almond butter, chia seeds or ground flaxseed for an extra boost of healthy fat & fiber!

NUTRITION INFO PER SERVING (w/ 2 scoops protein powder): 330 Calories, Total Fat 4g, Cholesterol 0mg, Total Carbohydrate 48g, Dietary Fiber 12g, Sugars 16g, Protein 33g

PRINT RECIPE – PDF

Garlic Hummus & Vegetable Platter

Tags

, , , , , , , , , , ,

IMG_1136

Hummus is my go-to condiment. I top everything with it, eggs, omelets, veggies, salads – it’s basically treated like sour cream in our house. It’s flavorful, creamy and nutritious.

IMG_1144

The fun part of whipping it up in your kitchen is the freedom to create your own flavor (and it’s preservative free!). Cumin and fresh garlic were my add-ins, but avocado, black beans, cayenne, basil, sun dried tomatoes, jalapenos and kalamata olives are wonderful additions. Your options are endless really.

IMG_1140

Saturday night I served my hummus surrounded by beautiful grilled, roasted and fresh veggies. A stunning and easy appetizer or side dish. Pictured are roasted sweet potatoes spears and broccolini (baby broccoli). Grilled zucchini, green onions and green peppers. And fresh cucumbers, carrots, cherry tomatoes and kalamata olives.

Delicious with grilled chicken and brown rice to round out the meal.

IMG_1145

GARLIC HUMMUS

gluten & dairy free

serves 12

• 15 oz can GARBANZO BEANS, rinsed & drained

• JUICE FROM 1 LEMON

• 2 cloves GARLIC, grated

• 1/2 tsp CUMIN, GROUND

• 1/4 cup OLIVE OIL, EXTRA VIRGIN, unrefined

• SEA SALT AND PEPPER TO TASTE

Add all ingredients into a blender or food processor. Blend until smooth, adding additional olive oil if needed for desired consistency. Serve room temperature or chilled with a drizzle of olive oil, flake sea salt and cracked pepper. Serving size: about 2 – 3 Tbsp.

Great with grilled or fresh veggies of your choice!

NUTRITION INFO PER SERVING: Calories 80, Total Fat 5g, Saturated Fat 1g, Cholesterol 0mg, Total Carbohydrate 7g, Dietary Fiber 3g, Sugars 0g, Protein 2g

PRINT RECIPE – PDF

WORKOUT OF THE WEEK

Lately, I’ve been loving pyramid style workouts. Below is one for your abs and it’s nothing short of good. Working out doesn’t have to be complicated. Body weight workouts are fabulous because no equipment or gym is needed. They travel well and are a do anywhere, anytime heart trainer. Grab a friend or spouse and try it out (you can enjoy some hummus and veggies as a reward after)!

AB Pyramid

Cinnamon Roasted Almonds

Tags

, , , , , , , , , , , ,

IMG_1094

A crunchy, satisfying, lightly sweet snack. Pack in your lunch box, hiking bag or set out as a healthy party snack.

IMG_1093

I’ve been learning more about the benefits of spices lately. Cinnamon is known for its blood sugar properties (may help improve glucose & lipid levels) and tastes delicious. Try my Coconut Curry & Basil Crock Pot Chicken, an effortless savory dish using cinnamon, turmeric, ginger and garlic – three additional amazing, health boosting seasonings.

Super easy snack, dessert or salad topper!

IMG_1092

CINNAMON ROASTED ALMONDS
gluten & dairy free
serves 22

• 1/4 cup COCONUT OIL, UNREFINED
• 1 tbsp CINNAMON, GROUND
• 2 tbsp RAW HONEY
• 1/4 tsp SALT, SEA
• 4 cup ALMONDS, RAW

1. Preheat oven to 350 degrees F. Line a large baking sheet with parchment paper.

2. Heat coconut oil until melted. Whisk in cinnamon, honey and sea salt; toss with almonds to coat.

3. Spread coated almonds onto prepared baking sheet and bake for 20-25 minutes, turning every 10 minutes. Remove from oven and cool. Store in an airtight container. Serving size: 1 oz.

NUTRITION INFO PER SERVING: Calories 180, Total Fat 16g, Saturated Fat 3g 15%, Sodium 25mg, Total Carbohydrate 7g, Dietary Fiber 3g, Sugars 3g, Protein 6g

PRINT RECIPE – PDF

Blueberry Peach Muffins & A Weekend Workout

Tags

, , , , , , , , , , , , ,

IMG_1024

Plump, ripe blueberries and sweet juicy peaches are one of my favorite fruit combinations. Bake them into a bite size muffin and you’ve got the perfect snack or addition to eggs at breakfast.

IMG_1020

Head down to your local farmer’s market or produce aisle this morning to pick up the star ingredients for this recipe. Coconut and almond flours work great for grain free baked goods. I stuck with just coconut flour here to make these super easy and quick to whip up. Baking tip: whisk coconut flour into the batter to incorporate well (then you won’t have “pockets” of flour in your finished product).

IMG_1027

If you have kids, grandkids, nieces or nephews involve them. Little people love putting paper muffin liners (especially mini ones) into the pan. Have them help you whisk or add ingredients into a large bowl.

A delicious 60-calorie summery pastry!

IMG_1021

BLUEBERRY-PEACH MUFFINS
gluten & dairy free
makes 12 or 24 muffins

• 6 large EGGS, cage free
• 1/3 cup GRAPESEED OIL, 100% cold pressed
• 1/2 tsp PURE ALMOND EXTRACT
• 1 tsp LIQUID STEVIA (or 1/3 cup pure honey or maple syrup)
• 1/4 tsp CINNAMON, GROUND (optional)
• 1/2 cup COCONUT FLOUR
• 1/2 tsp BAKING SODA
• 1/2 tsp BAKING POWDER
• 1 medium PEACH, chopped finely
• 3/4 cup BLUEBERRIES, FROZEN or FRESH

1. Preheat oven to 350 degrees. Line 24 mini, or 12 regular muffin tin cups with paper liners.

2. Whisk eggs, oil, almond extract, Stevia (or sweetener of choice) and cinnamon in a large bowl. Whisk in coconut flour, baking soda and powder until batter is smooth.

3. Fold chopped peaches and blueberries gently into batter just until incorporated. Pour even amounts of mixture into 24 or 12 prepared muffin cups. Bake for 10-12 minutes or until toothpick inserted comes out clean and muffins are set in the middle.

4. Remove from oven and let cool in pan for 5 minutes, take out of pan and finish cooling on a baking rack. Cover tightly and refrigerate or freeze. Makes 24 mini or 12 regular size muffins.

VARIATIONS: Use raspberries or other fruit if desired.

NUTRITION INFO PER MINI MUFFIN: Calories 60, Total Fat 4.5g, Saturated Fat 1g, Cholesterol 55mg, Sodium 45mg, Total Carbohydrate 3g, Dietary Fiber 1g, Sugars less than 1g, Protein 2g

PRINT RECIPE – PDF

WEEKEND WORKOUT

Exercise Finder – click on the body part you want to work and the exercise finder will list several toning moves. Here is the link: http://www.divine.ca/en/health/exercise-finder/c_266/.

select exercise

*picture and link from divine.ca blog

Creamy Basil Hummus

Tags

, , , , , , , , , , , , , ,

IMG_1040

Over the last couple weeks I tended my neighbor’s garden while they were on vacation. After making vats and vats of fresh salsa (which don’t get me wrong is delicious) I needed something new to use the bushels of tomatoes I harvested over the weekend. And, I needed forced portion control on all the blue corn tortilla chips that were involved in eating all the salsa.

IMG_1061

In my pantry I had a can of organic garbanzo beans, garlic and just picked basil from right outside my door as well. That was the beginning of this smooth, creamy, full-of-flavor dip. I also recently purchased a Blendtec from Costco, which is my new favorite piece of kitchen equipment, totally worth the investment.

Along with hummus, the blender creams almonds, spinach and frozen fruit like you wouldn’t believe. I then drizzled hummus over sliced, home grown tomatoes sprinkled with sea salt and black pepper. A great appetizer or side dish with grilled chicken or fish. Sort of a twist on Italian caprese salad. If you eat dairy feel free to add a few thin slices of fresh mozzarella.

IMG_1043

If you’re looking for a new way to use fresh tomatoes or boost the flavor of fresh or grilled veggies this is a recipe for you. Clean, nutritious and summer flavor-full.

IMG_1052

IMG_1042

CREAMY BASIL HUMMUS
gluten & dairy free
makes 16 servings

• 15 oz can ORGANIC GARBANZO BEANS, with liquid
• 1/2 LEMON, juiced
• 2 cloves GARLIC
• 3/4 cup FRESH BASIL, loosely packed (or to taste)
• 2 tbsp OLIVE OIL, EXTRA VIRGIN, cold pressed
• SEA SALT AND PEPPER, to taste

In a blender or food processor add beans with liquid, fresh lemon juice, basil, sea salt, pepper and olive oil. Blend until smooth and creamy. Pour into an airtight container and store in the refrigerator. Serve drizzled over fresh tomatoes sprinkled with sea salt and pepper, or as a dip with fresh or grilled veggies (broccoli, zucchini, eggplant, cherry tomatoes, carrots, celery, etc).

NUTRITION INFO PER SERVING: Calories 45, Total Fat 2g, Saturated Fat 0g, Cholesterol 0mg, Total Carbohydrate 5g, Dietary Fiber 2g, Sugars 0g, Protein 1g

PRINT RECIPE – PDF

STRETCH OF THE WEEK

My friend Rebecca, a chiropractor at 4:40 Chiropractic, has some great stress and tension relieving exercises on her website. I’ve been obsessively doing the one for neck paint and tightness (my trouble spot). It’s amazing and I’ve noticed a huge difference since doing.

Here is the link if you want to check out the stretches with step-by-step pictures: http://www.440chiro.com/?page_id=164

Scalene (neck) Stretch

Part 1) Sit or stand tall, bring right ear to right shoulder, use your right hand to provide a little more pressure, touching the right temple. Hold for 20-30 seconds, then switch. Perform 3 times on each side (Stretches the middle scalene)

Part 2) Sit tall and bring your left ear to your left shoulder blade. Place your left hand on the right side of your forehead to provide a deeper stretch. Hold 20-30 seconds, then switch sides. (stretches the front anterior scalene)

Part 3) Sit tall, bring your left ear to the front of your right shoulder and look down, place your left hand on the back of the left side of your head and pull gently until you feel a stretch. Hold 20-30 seconds and switch to the opposite side. Perform 3x each side. (Back posterior scalene)

Thai Chicken Quinoa with Creamy Sriracha Dressing

Tags

, , , , , , , , , , ,

IMG_1006

A unique, tasty twist on quinoa. This dish is fresh, crunchy, creamy and so good for you. Light coconut milk, Sriracha and ginger all whisked up make a smooth, luscious dressing to cover the chicken, quinoa and veggies.

IMG_0999

A beautiful chilled salad boxed up for a picnic or served on a large platter at barbecues. Feel free to add vegetables of your choice and try topping with chopped almonds, peanuts or cashews for added interest.

IMG_1011

Super simple to make and stores well covered tightly in the refrigerator for several days. Save time and make ahead for a delicious lunch, dinner or backyard party.

IMG_1014

THAI CHICKEN QUINOA with CREAMY SRIRACHA DRESSING
gluten & dairy free
serves 10

Thai Quinoa:
• 1 cup QUINOA, rinsed & drained
• 1 1/2 lbs CHICKEN BREASTS, BONELESS, SKINLESS
• SEA SALT AND PEPPER, to taste
• 1/2 CUCUMBER, SEEDLESS or REGULAR, chopped
• 5 CARROTS, peeled, chopped
• 1 RED BELL PEPPER, chopped
• 4 GREEN ONIONS, sliced
• 4 medium RADISHES, sliced thinly
• 2/3 cup FRESH CILANTRO or BASIL (more or less to taste)

Creamy Sriracha Dressing:
• 2/3 cup CANNED LITE COCONUT MILK
• 1-2 tsp SRIRACHA HOT SAUCE
• 2 tbsp PURE or RAW HONEY
• 2 tsp GROUND GINGER POWDER (or 1 Tbsp fresh grated)
• 4 cloves GARLIC, minced (or 1 tsp garlic powder)
• JUICE FROM 1/2 LEMON
• 2 tbsp LOW SODIUM SOY SAUCE*
• SEA SALT AND PEPPER, to taste

*Gluten & dairy free option: Use wheat-free tamari soy sauce or liquid aminos.

1. Cook quinoa with water or low sodium broth according to package directions and cool. Sprinkle chicken with sea salt and pepper; bake at 350 degrees F, covered in an oiled casserole dish for 25-30 minutes. Let chicken cool and chop into bite size pieces.

2. For the dressing: whisk all dressing ingredients together adding Sriracha hot sauce to taste; set aside (use recipe amount for a very lightly dressed salad, double recipe if more dressing is preferred).

3. Toss all prepared vegetables with quinoa, chicken, dressing and cilantro or basil (or reserve dressing and drizzle over top of each individual portion). Serving size about 1 cup.

VARIATIONS: Use any favorite vegetables or steamed edamame.

NUTRITION INFO PER SERVING: 170 Calories, Total Fat 2.5g, Cholesterol 35mg, Total Carbohydrate 19g, Dietary Fiber 3g, Sugars 6g, Protein 17g

PRINT RECIPE – PDF

Mini Greek Frittatas

Tags

, , , , , , , , , , , , ,

IMG_0998

Eating protein in the AM sets the tone for the remainder of the day. I can’t stress enough the importance of enjoying breakfast within 1 hour of waking. The first meal revs up your metabolism, communicating to your body it’s time to start burning calories and fat for fuel. Not eating breakfast sends our bodies into fat storing mode and the imbalance makes us feel sluggish and starving beyond 2-3pm.

IMG_0995

Most Americans are hungry, because even though eating we are starving for nutrients. McDonald’s hamburger, fries and coke send very different messages to our bodies than a meal of grilled fish, roasted vegetables, quinoa and water. Nourishing our bodies with nutrient dense foods, like these tasty Mini Greek Frittatas, keep us satisfied and alert for the daily tasks that come our way. Try serving with my Sweet Potato Hash and fresh berries for a complete breakfast, lunch or dinner.

Each day we have the great opportunity to choose foods that give us life, energy and enjoyment. Also, an easy, healthy recipe for showers or brunch gatherings!

IMG_0997

MINI GREEK FRITTATAS
gluten & dairy free recipe
makes 12

• 8 EGGS, large
• 1/3 cup WATER
• 1 tsp OLIVE OIL, EXTRA VIRGIN, cold pressed
• 1/2 tsp GARLIC POWDER (or 2 garlic cloves minced)
• 1 tsp ITALIAN SEASONING
• 1/4 tsp each SEA SALT AND PEPPER
• 20 WHOLE KALAMATA OLIVES, pitted & chopped
• 1/2 cup SUN DRIED TOMATOES, chopped
• 2 cups BABY SPINACH
• 1 RED or GREEN BELL PEPPER, chopped

1. Preheat oven to 350 degrees F. Spray or grease 12 – regular size muffin tin cups.

2. Whisk eggs, water, olive oil, garlic, Italian seasoning, salt and pepper together in a large bowl. Fold in spinach, olives, tomatoes and red or green pepper with a spatula. Scoop even amounts of mixture into each prepared muffin tin.

3. Bake for 12-15 minutes, or until egg cups are almost set (slightly liquid center). Let set a few minutes and serve immediately, or store in an airtight container in the freezer or refrigerator. Serving size, 2 mini frittatas.

VARIATIONS: Add or substitute any favorite vegetables like chopped tomatoes, finely chopped broccoli, mushrooms or kale.

NUTRITION INFO PER SERVING (2 frittatas): Calories 160, Total Fat 10g, Cholesterol 285mg, Sodium 440mg, Total Carbohydrate 10g, Dietary Fiber 2g, Sugars 4g, Protein 10g

PRINT RECIPE – PDF

10 Summer Recipe Favorites

Tags

, , , , , , , , , , ,

Yesterday, I seriously realized it was June. After traveling and getting ready for new summer wellness classes, the end of May was almost nonexistent. So, here we are with schools vacating, beach goers dusting off their sunscreen and me figuring out what day it is. I know there are more of you out there with the same condition.

I absolutely love this time of year despite my absentmindedness. To help press into the sunny season, here are a few of my favorite, simple recipes to use summer fresh produce at any meal.

Simple Salsa – Seriously, who doesn’t love fresh garden salsa? Dip with corn tortilla chips or fresh veggies like thick cucumber slices. (I’m not a green thumb, so Farmer’s Markets and grocery store produce sections are my “garden”.)

034

Farmer’s Market Veggie Bowl with Fresh Basil – Use up tons of veggies and whatever you can find in this tasty bowl. Please don’t skip the hummus, it’s delicious. A drizzle of pesto would be scrumptious as well, but the hummus is so creamy. I use it as a topping like you would sour cream.

IMG_5773

Summer Quinoa Salad – Quinoa salad is a wonderful hot weather dish. Make ahead and refrigerate to munch on for a few or add to a backyard BBQ.

quinoa salad 025

Roasted Portabella Veggie Mushroom Stacks – Grilling and roasting vegetables, in my opinion, is the tastiest way to prepare fresh produce. And, why not stack them on top of a roasted portabella? Amazing meatless meal or side dish with grilled chicken or steak.

IMG_5627

Fresh Gazpacho- Liven up your appetizers with a vibrant cold soup. I’m less sophisticated and scoop mine up with organic blue corn tortilla chips, but a spoon will work too (especially if enjoying in a crisp white shirt).

gazpacho 003

Crispy Asian Snow Peas – I’ve done a green bean version of this recipe but love crunchy snow peas when available. Super easy side or appetizer.

IMG_5450

Chili Rubbed Tilapia with Pineapple Salsa – A fun poolside lunch or patio dinner. Pineapple salsa is a tropical, sweet topping for fish or chicken.

vacation and tilapia 172

Summer Berry Chicken & Pecan Salad – Antioxidant rich fresh berries with grilled chicken and pecans is a wonderful combination, a must try recipe you’ll make several times this season.

IMG_5710

Blueberry Muffins – Simple, delicious and gluten free. Make ahead and freeze for long car trips or summer visitors.

023

Energy Bites – Fuel up after working in the yard, hiking or swimming in the pool. An effortless grab-and-go snack.

energy bites 011

It’s June! Another month and opportunity to stay healthy and fit. Here is a pool workout from Fitbie.com, for those wanting to mix up their exercise routine.

Summer Pool Workout
woman_pool

Follow

Get every new post delivered to your Inbox.

Join 584 other followers