Balance Between Healthy Food, Fitness and Wine
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 …
Lemon Dijon Herb Chicken Lettuce Wraps Serves 2 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 …
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
4 green onions, sliced
1 avocado, sliced
½ cup roasted pumpkin seeds
Top with Sprouts or micro-greens
Optional: sprinkle salad with goat cheese
For the salad dressing:
2 tablespoons lemon juice
6 tablespoons extra virgin olive oil
1 teaspoon Dijon mustard
Salt and pepper to taste
For the flank steak marinade:
1/3 cup extra virgin olive oil
2 cloves garlic, minced
2 tablespoons red wine vinegar
2 tablespoons Worcestershire sauce
2 tablespoons grainy/course Dijon mustard
2 tablespoons honey
¼ cup fresh parsley
¼ cup fresh cilantro
1 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon onion powder
1 teaspoon pink Himalayan salt
Sprinkle salt/pepper right before grilling
Directions
1. In a medium mixing bowl, add all of the flank steak marinade ingredients and mix well to combine.
2. Place the flank steak in a large ziplock bag and add the marinade. Carefully close the bag and move the steak and marinade around with your hands to completely cover the steak. Add to the refrigerator to let the steak marinate for up to 12 hours, 2 hours minimum.
3. Remove the steak from the refrigerator about an hour before grilling to bring it to room temperature.
4. Preheat your outdoor grill (or indoor grill pan) to medium-high heat. Sprinkle the steak with a little more salt and pepper on both sides.
5. Grill the steak for about 5-6 minutes per side, or until the internal thermometer reads 130-135 (for medium rare) or around 140 (for medium). Grill time will vary depending on the thickness of your steak and how you like it cooked.
6. Once the grilling is done, place the steak on a cutting board and let it rest for 10 minutes before slicing. Make sure and slice your steak into thin strips against the grain.
7. While the steak is resting, mix together the salad dressing ingredients and set aside.
8. Add the little gem greens and arugula to a large salad bowl. Add the cucumber, sugar snap peas, radish, green onions, avocado, pumpkin seeds and micro-greens on top of the greens. Add the dressing and toss to combine. If using goat cheese, sprinkle on top.
9. Divide salad into bowls and top with steak. Serve and enjoy!
Recipe Notes:
Leftovers: Salad is best stored separate from the dressing. Keep in an airtight container for up to three days.
No Steak: Use chicken, bacon, tempeh, chickpeas, or lentils instead.
Serving Size: One serving is approximately 1 1/2 cups of salad with 4 ounces (113 grams) of steak.
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 …
Apple Quinoa Salad with Roasted Chicken Serves 4 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, …
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 turkey sausage, browned and chopped
12 eggs
¾ cup cottage cheese
Salt/pepper to taste
Directions:
1. Preheat oven to 350 degrees.
2. Heat olive oil in large pan. Add onion, leeks, sliced mushrooms and garlic. Sauté for 10-12 mins until soft. Add the baby spinach and sauté for another minute. Add all sautéed vegetables to the bottom of a 9 x 13 inch baking pan. Sprinkle with salt and pepper to taste.
3. Brown turkey sausage, chop and add to the top of the vegetables in the baking pan.
4. In a large bowl, beat eggs and then add cottage cheese. Sprinkle with salt and pepper. Pour egg mixture over vegetables and sausage.
5. Bake in oven for 30 minutes (or until eggs are set).
6. Slice breakfast casserole into 6 pieces. Serve and enjoy!
Recipe Notes:
Additional ingredients: Serve with micro-greens on top, avocado on the side or with a fruit salad
No sausage: Use bacon instead
Want some spice: Add red pepper chili flakes
Leftovers: Refrigerate in an airtight container for up to three days.
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 …
Creamy Roasted Beef Tenderloin & Mushroom Gnocchi Serves 4 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 …
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 avocado oil mayonnaise
1/3 c full-fat, plain Greek yogurt
1 Tbsp white vinegar
1 Tbsp water
salt + pepper, to taste
1/2 tsp garlic powder
Directions:
1. Preheat oven to 400F and line a baking sheet with parchment paper.
2. Add chicken wings to the baking sheet and toss them with the oil, lime
juice, chipotle powder, garlic powder, and salt. Spread them out into an
even layer.
3.Place wings in the oven and bake 30-35 minutes or until cooked through.
Flip halfway through.
4. Meanwhile, mix together slaw ingredients and place in the fridge.
5.Plate wings on top of slaw and top everything with cilantro.
Recipe Notes:
Leftovers: Refrigerate in an airtight container for up to three days.
Serving Size: One serving is approximately 3-4 chicken wings.
Sides: Sweet Potato Fries or French Fries
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 …
Philly Cheese Steak Sliders Makes 4 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 …
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.