Balance Between Healthy Food, Fitness and Wine
Asian Air-Fryer Salmon Bites, Broccoli & Rice Bowls Serves 2 Ingredients: 12 ounces wild king salmon, skin removed and cut into large cubes 2 tablespoons coconut aminos, tamari or soy sauce 1 tablespoon raw honey 2 teaspoons white rice vinegar 1 teaspoon toasted sesame oil …
Maple Mustard Brussels Sprouts Serves 4 Ingredients: 4 cups Brussels sprouts, trimmed and halved 1 teaspoon extra virgin olive oil Salt & Black Pepper, to taste 2 tablespoons Dijon mustard 2 tablespoons maple syrup 1/2 cup feta cheese, crumbled 1/4 cup pumpkin seeds 1/2 pomegranate …
Ingredients:
1 cup rolled oats
1/2 cup pureed pumpkin
1 1/2 cups water
1/2 cup unsweetened almond milk (or your milk of choice)
1/4 cup vanilla protein powder
1 tsp pumpkin pie spice
2 tablespoons maple syrup
1/4 cup pecans, chopped
Directions:
1. Heat a small saucepan over medium heat and add the oats, pumpkin, water, milk, protein powder, and pumpkin pie spice. Cook, stirring often until gently boiling. Reduce the heat and simmer until cooked through, about five minutes.
2. Add the oatmeal to a bowl and top with maple syrup and pecans. Enjoy!
Recipe Notes:
Leftovers: Refrigerate in an airtight container for up to three days. Reheat with a splash of water or milk or eat cold.
Serving Size: One serving is equal to approximately 1 1/2 cups.
Additional Toppings: Top with sliced cooked pear or apple.
Butternut Squash Risotto with Crispy Prosciutto Serves 8 Ingredients: 8 cups vegetable broth, low sodium 2 tablespoons extra virgin olive oil 1 yellow onion, diced 4 cups butternut squash, peeled, seeds removed, cubed 3 cloves of garlic, minced 1 teaspoon sea salt, divided 2 cups …
Hello, Spring! It has been a long cold and wet winter so let’s lighten things up now that spring is here with these five spring salads. Enjoy for lunch, dinner or create as meal prep. This FREE 5 Bright Spring Salads Recipes Ebook contains the …
Ingredients:
8 ounces Chicken Breast, cooked and chopped
1/3 cup Plain Greek Yogurt
1 tablespoon Dijon Mustard
1 tablespoon fresh squeezed lemon juice + zest
1 stalk Green Onion, chopped
1 tbsp Fresh Dill, finely chopped
1 tbsp Italian Parsley, finely chopped
1/4 tsp Sea Salt, to taste
8 small little gem lettuce leaves (or Romaine leaves)
Directions:
1. In a bowl, combine the chicken, Greek yogurt, Dijon mustard, lemon juice and zest, green onion, dill, parsley, and salt.
2. Fill the lettuce leaves with creamy herb chicken and enjoy!
Recipe Notes:
Leftovers: Refrigerate in an airtight container for up to three days.
Dairy-free: Use avocado oil mayo instead of Greek yogurt
More Flavor: Add fresh chives or basil
Additional Toppings: Add tomatoes, carrots, celery, or radishes.
Avocado 🥑 = one of my favorite foods of all time. They are not only delicious but also packed with various nutrients that offer numerous health benefits. Healthy fats, fiber, vitamins and minerals, antioxidants, anti-inflammatory properties, and blood sugar regulation. Read all about this glorious …
Spring Salad with Mustard & Herb Grilled Flank Steak Serves 4 Ingredients For the salad: 1.5 lb. Flank steak 4 cups little gem lettuces 2 cups baby arugula 1 English cucumber, sliced into half-moons 1 cup sugar snap peas 1 cup radishes, sliced or chopped …
Happy March and happy daylight savings time! Once it stays lighter outside, I love prepping dinner ahead of time and/or keeping the recipes nice and easy so I can spend more time outside in the sunshine. Below is a download link for 5 weeknight Paleo dinner recipes that are full of protein and veggies!
This FREE 5 Weeknight Paleo Dinner Recipes Ebook contains the following recipes:
One Pan Beef & Broccoli
Salmon Florentine
Turkey Stir Fry
Salmon & Sweet Potato Salad
Honey Garlic Pork Meatballs & Broccoli
Enter your info below to download this recipe ebook.
(*Please check your SPAM folder in case the download goes there. It will be from FitSommRachel!)
Maintaining balanced blood sugar levels is crucial for overall health and well-being, and nutrition plays a significant role in achieving this balance. Not only is nutrition important, factors such as sleep, stress and movement also play a role in balancing your blood sugar. Here are …
Slow Cooker Chicken Stew Serves 6 Ingredients: 1 ½ lbs. boneless, skinless chicken thighs 1 tablespoon extra-virgin olive oil Salt/pepper (to sprinkle on chicken) 1 large onion, diced 3 large carrots, sliced into ½ inch chunks 2 celery stalks, chopped 3-4 garlic cloves, minced 1 …
I have another meal plan for you this week with breakfast, lunch and dinner recipes as well as suggestions for healthy snacks. The goal of these weekly meal plans is to take the guesswork out of constructing your own healthy meals each week and to make grocery shopping a breeze. All of the meals in the plan focus on protein, fiber and healthy fats and are carefully crafted to keep you full, satisfied, and your body in fat burning mode. All of these recipes are *actually* delicious, comforting, and family-approved. This meal plan is for Monday through Friday so there’s room over the weekend to have leftovers or go out to eat.
This week’s meal plan includes the following recipes:
Chocolate Protein Overnight Oats
Cucumber, Mango & Banana Smoothie
Breakfast Protein Bowl
Tuna Salad Lettuce Wraps
Peanut Lime Chicken Mason Jar Salad
Sausage & White Bean Soup
Chicken, Broccoli & Cashew Stir Fry
One Pan Salmon, Edamame & Broccoli
As always, I am available to create a personalized meal plan for you based on macros, your favorite foods and how often you want to cook each week. Just fill out my free 15 minute consultation form and we can determine what your individual macros should look like each week taking all of the guesswork out of exactly what you should be eating for you and your goals.
Enter your info below to download this FREE Weekly Meal Plan.
(*Please check your SPAM folder in case the download goes there. It will be from FitSommRachel!)