Balance Between Healthy Food, Fitness and Wine
How to Taste Wines Like a Pro Wine tasting is more than just sipping a glass of fermented grape juice; it’s an art, a science, and a sensory adventure that engages all your senses. Whether you’re a novice or a seasoned connoisseur, there’s always more …
Welcome to 2024! As I was planning my meals to get a jumpstart on my nutrition this January, I decided to share my 1st week meal plan with all of you for FREE. I get asked daily about recipes, meal plans, advice on nutrition and …
Ingredients:
1 1/2 lb Chicken Thighs, boneless and skinless
1/2 cup, Quinoa, dry and rinsed
1 1/2 cup Black Beans
3 tablespoons Taco Seasoning (I love Siete brand but use your favorite!)
1 can Fire Roasted Diced Tomatoes, from the can, with juices
1 quart Chicken Bone Broth/Stock
1 1/2 cups Cilantro, chopped, divided
1-2 Avocados, large and sliced
3/4 cup Plain Greek Yogurt (optional)
3 cups Corn Tortilla Chips (crumbled)
Directions:
1. Place the chicken, quinoa, beans, taco seasoning, tomatoes, broth, and half of the cilantro in a slow cooker. Stir, cover, and cook on low for five hours.
2. Remove the chicken from the soup and shred with two forks. Return to the soup and mix well.
3. Divide evenly between bowls and garnish with avocado, yogurt, corn tortillas, and the remaining cilantro. Enjoy!
Recipe Notes:
Leftovers: Refrigerate in an airtight container for up to five days or freeze for up to three months.
Serving Size: One serving is equal to approximately two cups.
More Flavor: Season with sea salt and ground black pepper, lime juice, corn, onions, garlic, and/or red bell pepper.
Additional Toppings: Hot sauce and/or cheese.
Dairy-Free: Omit the yogurt.
Mango Avocado Salsa Shrimp Lettuce Wraps Serves 4 Ingredients: 2 heads Boston or butter lettuce (leaves pulled apart) For the mango salsa: 2 mango, diced 2 avocado, diced ½ cup red onion, diced ½ cup red bell pepper, finely chopped 1 jalapeno, finely diced 1/3 …
Although my beloved 49er’s did not make it to the Superbowl this year (but oh we were sooooo close!), that doesn’t mean I won’t be cooking up some flavorful and delicious, yet healthy game day recipes! This FREE Football Food recipe ebook contains the following …
Ingredients:
1/2 teaspoon avocado oil
2 leeks, white and light green parts only; trimmed and roughly chopped
1/2 yellow onion, chopped
1/2 head large cauliflower head, cut into florets
4 cups chicken broth
1/2 teaspoon sea salt
4 ounces prosciutto, sliced or torn into small pieces
1 1/4 cups unsweetened canned coconut milk, full fat
1/4 cup Italian parsley, chopped
Directions:
1. In a large pot or dutch oven, heat the avocado oil over medium heat. Once hot, add the leeks and onion and sauté for 4 to 5 minutes. Add the cauliflower, chicken broth and sea salt. Bring to a boil, then reduce heat and let simmer for 15 to 18 minutes.
2. Meanwhile, heat a large non-stick skillet over medium heat. Add the prosciutto and cook for 3 minutes per side or until crisp. Remove from the pan and set aside.
3. Add the coconut milk to the soup and stir to incorporate. Blend the soup with a stick blender or in a blender.
4. Ladle into bowls and top with crispy prosciutto and parsley. Serve and enjoy!
Recipe Notes:
Leftovers: Refrigerate in an airtight container for up to three days. Freeze for up to three months.
Serving Size One serving is equal to approximately 1.5 cups of soup.
More Flavor: Add black pepper or your favorite herbs and spices to the soup.
No Prosciutto: Omit, or use crispy bacon instead.
Make it Vegan: Use vegetable broth and omit the prosciutto.
Zoodle Carbonara Ingredients: 1/4 cup cashews 2 tablespoons extra virgin olive oil, divided 8 ozs chicken breast, cubed 4 slices turkey bacon, cooked and chopped 1/2 white onion, diced 1 cup mushrooms, sliced 2 zucchini, medium, spiralized into noodles 2 tablespoons nutritional yeast 1/4 cup …
Lemongrass Chicken Vermicelli Bowl Ingredients: 1 lb chicken thighs, boneless, skinless 1/2 ounce lemongrass, peeled, chopped into large pieces 3 tablespoons fish sauce, divided 1/4 cup lime Juice, divided 1/4 cup coconut sugar, divided 1 tablespoon avocado oil 2 tablespoons tamari 8 ounces Rice Vermicelli …
The weather is finally getting cooler, leaves are changing color and falling which means it’s time for some fall and autumn recipes! Although I love summer and summer produce, I do love making warm dishes filled with yummy spices!
This FREE Fall Recipe Ebook includes the following recipes:
Pumpkin Pie Protein Smoothie
Spicy Turmeric Apple Smoothie
Pear & Kale Protein Smoothie
Apple Crisp Yogurt Bowls
Pumpkin Pie Overnight Oats
Apple Walnut Overnight Oats
Pumpkin Pie Baked Oatmeal
Apple & Turkey Breakfast Hash
Pureed Pumpkin Hummus
Roasted Butternut Squash Soup with Crispy Kale
Roasted Butternut Squash Harvest Bowl
One Pan Chicken, Squash & Brussels Sprouts
One Pan Sausage with Parsnips & Apples
Lentil, Roasted Sweet Potato & Brussels Sprouts Salad
Salmon & Roasted Root Veggie Salad
Download your FREE Fall Recipe EBook today! Enjoy!
(*Please check your SPAM folder in case the download goes there. It will be from FitSommRachel!)
Grilled Mediterranean Chicken Kabobs Serves 4 Ingredients: 1 lemon, juiced 1 tablespoon red wine vinegar 1 tablespoon dried oregano 2 tablespoons extra virgin olive oil, divided 1 lb chicken breast, boneless, skinless, diced into cubes 1 large zucchini 1 yellow bell pepper 1 cup red …
Back-to-school season is here! If you’ve been on the search for easy, healthy snacks that are perfect for taking to school or after school, then this recipe ebook of 10 Healthy School Snacks is for you. Homemade recipes that are simple and wholesome, these snacks …
Serves 4
Vegetable Ingredients:
1 1/2 cups purple cabbage, thinly sliced
1 red bell pepper, thinly sliced
1 medium carrot, shredded
2 stalks green onion, thinly sliced
1 head romaine hearts, large leaves separated, washed and dried
2 avocado, diced
2 teaspoons sesame seeds
1/4 cup cilantro
Dressing Ingredients:
1 small mango, chopped
3 tablespoons water
2 tablespoons apple cider vinegar
1 small garlic clove, minced
1/2 teaspoon red pepper flakes
1/8 tsp pink Himalayan salt
Directions:
1. In a large mixing bowl combine the cabbage, bell pepper, carrot and green onions. Toss to combine and set aside.
2. Add the mango, water, apple cider vinegar, garlic, red pepper flakes and sea salt to a food processor and blend until smooth.
3. To assemble the lettuce wraps, divide the cabbage mixture between the romaine leaves and garnish with avocado, sesame seeds, cilantro and spicy mango dressing. Serve immediately and enjoy!
Notes:
Leftovers: Refrigerate veggies, dressing and toppings in separate airtight containers for up to five days. Assemble lettuce wraps just before serving
Serving Size: One serving is approximately two lettuce wraps. Each lettuce wrap is approximately 2/3 cup veggie filling and 2 tablespoons of dressing.
Additional Toppings: For extra crunch add sliced almonds or pumpkin seeds.
More Protein: Add cooked chicken, shrimp or tofu.
{Rachel’s Suggested Wine Pairings}
Off-Dry Pinot Blanc from Alsace
Gewurztraminer from Alsace
Riesling Trocken from Pfalz, Germany