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 …
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 …
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.
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 …
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 …
Ingredients:
1 teaspoon toasted sesame oil
1 tablespoon extra-virgin olive oil
2 teaspoons smoked paprika
Sprinkle sea salt & black pepper
1 lb. chicken breasts
½ cup quinoa
4 cups favorite mixed greens: little gems, mixed greens, baby arugula
2 green apples, sliced
¼ cup fresh mint leaves
¼ cup toasted walnuts
Dressing:
1/3 cup tahini
¼ cup water
2 teaspoons honey
1 teaspoon toasted sesame oil
1 teaspoon apple cider vinegar (add more for a “tarter” dressing)
Salt and pepper to taste
Directions:
1. Preheat the oven to 425ºF and line a baking tray with parchment paper.
2. Add toasted sesame oil, olive oil, paprika, salt and pepper in a small bowl and mix to combine. Spread over the chicken. Bake in the oven for 22 to 25 minutes, or until the chicken is cooked through.
3. Meanwhile, cook the quinoa according to the package directions. Once cooked, fluff with a fork and let it cool.
4. Make the dressing by whisking the tahini, water, apple cider vinegar, toasted sesame oil honey together. Season with salt and pepper.
5. Thinly slice the cooked chicken. Divide the quinoa, arugula, apple, and chicken evenly between plates. Top with the dressing, mint and walnuts. Enjoy!
Recipe Notes:
Leftovers: Refrigerate in an airtight container for up to two days.
Serving Size: One serving is equal to approximately three cups.
More Toppings: Add red onion, feta or goat cheese
Make it Vegan: Omit the chicken or use chickpeas, tofu, or tempeh instead.
Mushroom, Leek & Sausage Breakfast Casserole Serves 6 Ingredients: 1 tablespoon extra-virgin olive oil 1 small onion, diced 2 leek bulbs (white part), thinly sliced 8 ounces sliced mushrooms 6 ounce bag baby spinach 2 garlic cloves, minced 6 links or 4 patties chicken or …
Happy Valentine’s Day! ❤️ Today I have a protein packed healthy sweet treat or snack for you. Who doesn’t love chocolate 🍫 & strawberries 🍓? And what makes this recipe even better… enjoy with a yummy glass of Rosé wine! Hope your day is filled …
Ingredients:
1 lb potato gnocchi
2 tablespoons extra virgin olive oil, divided
1.5 lb. beef tenderloin
1 medium yellow onion, chopped
4 cups cremini mushrooms, thinly sliced
2 cloves garlic, minced
1 ½ tablespoons arrowroot powder
2 cups beef broth
1 tablespoon plain Greek yogurt
¼ cup Parmigiano Reggiano, finely grated
¼ cup Italian parsley, chopped
½ cup microgreens
Directions:
1. Preheat the oven to 500 degrees. Line a sheet pan with aluminum foil. Place the beef on the sheet pan. Rub one tablespoon of olive oil over the beef tenderloin and sprinkle with sea salt and pepper. Roast the filet for 25 minutes exactly for medium-rare (20 minutes for rare and 30 minutes for medium to medium-well). Remove the pan from the oven, cover tightly with aluminum foil, and allow the beef to rest on the pan for 10 minutes then thinly slice.
2. Cook the gnocchi according to the package directions and set aside.
3. Heat the remaining olive oil over medium-high heat in a large skillet or cast iron. Cook the onions and the mushrooms for five to eight minutes, or until just tender. Add the minced garlic and cook for another minute.
4. In a small pot, add the beef broth to heat through. Take about ½ cup of the beef broth and add the arrowroot powder in a small bowl, stirring to combine. Add to the mushroom mixture and stir to combine. Add the rest of the beef broth and the Greek yogurt. Stir until the sauce thickens slightly.
5. Add the cooked gnocchi and the cooked beef. Toss gently to combine. Top with parmesan cheese, Italian parsley and microgreens. Enjoy!
Recipe Notes:
Leftovers: Refrigerate in an airtight container for up to four days.
Serving Size: One serving is approximately 1 ½ cups.
Dairy-Free: Use coconut cream instead of yogurt and a plant-based cheese instead.
Chipotle Lime Chicken Wings Serves 6 Chicken Wing Ingredients: 2 lb chicken wings 1/4 cup extra-virgin olive oil 2 limes, juiced 2 tsp chipotle powder 2 tsp garlic powder 1 tsp salt 1/2 cup cilantro, finely chopped Slaw Ingredients: 6 cups coleslaw mix 4 Tbsp …
Deluxe Portobello Mushroom Pizzas Serves 4 Ingredients: 1 tablespoon extra virgin olive oil 1 small sweet onion, diced ½ lb Italian sausage (chicken or pork) 2 garlic cloves, minced 2 cups cherry tomatoes 1 1/2 tablespoons balsamic vinegar 2 cups baby spinach Small can of …
Ingredients:
2 teaspoons olive oil
1 medium onion, sliced
1 medium red bell pepper, sliced
8 ounces sliced mushrooms
1 tablespoon fresh oregano, finely chopped (or 1 tsp. dried oregano leaves)
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
12 ounces raw lean beef sirloin, sliced very thin
¼ cup sliced banana or cherry peppers (optional)
4 thinly sliced pieces of provolone cheese
4 small slider rolls, split and toasted
Directions:
1. Heat oil in large nonstick skillet (or griddle) over medium-high heat.
2. Add onion and bell pepper; cook, stirring frequently, for 3 to 5 minutes, or until onions are
soft. Add mushrooms and oregano. Season with salt and pepper if desired; cook, stirring
frequently, for 3 to 5 minutes, or until mushrooms are soft.
3. Add sirloin; cook, stirring frequently, for 3 to 4 minutes, or until beef is cooked through. Top
evenly with banana peppers (if desired) and cheese. Remove from heat; cover and let stand
for 1 to 2 minutes, or until cheese is melted.
4. Top buns evenly with meat mixture; serve immediately.
Recipe Notes:
Leftovers: Refrigerate steak and veggie mixture in an airtight container for up to three days.
Dairy-Free: Use vegan cheese instead of provolone cheese or omit completely.
Vegetarian: Double the mushrooms and omit the steak.