Garlic Lemon Salmon Recipe
(Serves 4)
Ingredients:
- 1.5 lb salmon (four 6 oz filets)
- 1-2 tbsp chopped garlic
- 1-2 lemons
- ¼ cup olive oil
- 1 tbsp lemon pepper
- 1 tsp sea salt
Instructions:
- Zest and juice lemon.
- Combine 3 tbsp olive oil, chopped garlic, lemon pepper, sea salt, and lemon zest in a gallon bag. Add salmon filets and marinate for 2 hours.
- Heat up grill or large skillet on medium high heat. Brush lightly with 1 tbsp olive oil.
- Place salmon on grill or in skillet. For grill, cook 5-8 minutes per side. For skillet, cook 10-14 minutes per inch of thickness or until flakey.
- After cooked, sprinkle with lemon juice and serve.
Moo Goo Gai Pan Recipe
(Serves 2)
Ingredients:
- 1 lb chicken, chopped into bite size pieces
- 6 cloves garlic
- 3 tbsp coconut oil
- 1 lb button mushrooms, quartered
- 1.5 cup snow peas
- 1/4 cup bamboo shoots, drained
- 1/4 cup water chestnuts, drained
- ½ tbsp coconut flour mixed with 2 tbsp water
- 2 tsp white pepper
- Marinade ingredients:
- 2 tbsp soy sauce
- 1 tbsp rice wine vinegar
- 2 tsp coconut flour
- Sauce Ingredients:
- ½ cup chicken stock
- 1 tbsp soy sauce
- 1 tbsp rice wine vinegar
- 1 tsp sesame oil
Instructions:
- Combine all marinade ingredients and chopped chicken in a large bowl and let sit for 30 minutes to 2 hours.
- Mix sauce and set aside.
- Heat large frying pan or wok on medium high heat. Add 2 tbsp coconut oil and marinating chicken. Cook for 5 minutes or until chicken is done then remove chicken from pan and put on plate, set aside.
- To the heated pan, add 1 tbsp coconut oil, mushrooms, and snow peas to pan; cook for 5 minutes.
- Add bamboo shoots, water chestnuts, garlic, and chicken; cook for 2 minutes.
- Add sauce ingredients and stir. Add flour & water mixture and stir until sauce thickens.
- Turn off the heat, sprinkle with white pepper and enjoy!
Delicious Healthy Superbowl Snacks
The Super Bowl is this weekend! Which means there will be lots of parties and food! To keep your healthy eating on track, make some delicious, healthy finger foods to bring to the party!
Check out these blog posts for some amazing recipes!
Cauliflower Pizza Bites
Spinach Artichoke Dip
Spicy Popcorn
Fruit Skewers with Yogurt Dip
Abs Are Made in the Kitchen
There is an 80/20 rule to getting results: 80% is nutrition, 20% is exercise.
To maximize your muscle building and fat burning, eat more of these foods:
1) Lean protein: 35% to 40% of your daily food intake should be protein, so eat more chicken, fish, lean beef, pork and eggs
2) Healthy fats: 35% of your daily food intake should be healthy fats, so focus on including more avocado, tree nuts & peanuts, and seeds
3) Plain full fat greek yogurt: an excellent source of lean protein and healthy fat that is rich in calcium
4) Berries: packed full of fiber which helps keep you full and antioxidants which improve blood flow and help you make the most of your workouts
5) Quinoa: whole grain and packed full of fiber, protein and complex carbohydrates that will give you fuel slowly
6) Beans & lentils: an amazing source of protein, fiber, and complex carbohydrates, they’re also full of vitamins which have shown to decrease blood pressure and keep your bones healthy
Healthy Spinach Artichoke Dip
Ingredients:
- 12 oz frozen spinach
- 1 can cannelloni beans
- 2 tbsp olive oil
- 14 oz can of artichoke hearts
- 4 oz full fat cream cheese
- 1/2 cup grated Parmesan cheese
- 1 – 2 tbsp hot sauce
- 2 tbsp chopped garlic
- 1 tbsp onion powder
- 1 tsp black pepper
- 1/2 tsp salt
- 1 lb celery, chopped into sticks
- 1 lb baby carrots
Instructions:
- Cook spinach based on package instructions, then drain and add to large bowl.
- Preheat oven to 375 degrees.
- Blend cannellini beans and olive oil until smooth. Add to bowl with drained spinach.
- Chop artichoke hearts and add to bowl.
- Add the rest of the ingredients and mix everything together.
- Bake for 20 – 30 minutes, serve warm with celery and carrots.
Fruit Skewers with Yogurt Dip
Ingredients:
- 12 skewers
- 12 strawberries
- 3 kiwis
- 24 raspberries
- 36 blueberries
- 3 cuties
- 2 cups plain greek yogurt
- 2 tbsp honey
- 1/2 tsp cinnamon
- 1 tsp vanilla extract
Instructions:
- Mix honey, yogurt, vanilla and cinnamon until uniform.
- Put fruit on skewers and serve.
Cauliflower Pizza Bites
Ingredients:
- 6 cups grated cauliflower
- 6 eggs
- 2 tbsp olive oil
- 3 tbsp Italian seasoning
- 1 tbsp onion powder
- 1 tbsp garlic powder
- 1 tbsp red pepper flakes (optional)
- 1/2 cup Parmesan cheese
- 6 oz pepperoni, sausage, beef, bacon or ham
- 1 bell pepper
- 1/2 onion
- 6 oz mushrooms
- Marinara sauce
Instructions:
- Preheat oven to 400 degrees.
- Chop meat into small pieces. Chop bell pepper, onion, and mushrooms into fine dice.
- Combine grated cauliflower, eggs, oil, and spices in a large bowl.
- Add meat and 2 cups toppings to the bowl and mix well. Be sure not to add too many toppings, otherwise they’ll be crumbly.
- Spray muffin tin with cooking space and pack mixture into the cups. Press down firmly to make sure they’re tightly packed.
- Bake for 30 – 35 minutes. When they come out of the oven, sprinkle with Parmesan cheese. Serve with marinara.
Spicy Popcorn
Ingredients:
- 1/2 cup popcorn
- 2 tbsp olive oil
- 1 tbsp chili oil
- 3 tbsp butter
- 1/2 tsp garlic salt
- 1/2 tsp garlic powder
- 1/2 tsp paprika
- 1/2 tsp cayenne
- 1/4 tsp cumin
Instructions:
- Put popcorn, olive oil, and chili oil in a large pot with lid (preferably clear) over medium heat.
- When the kernels start to pop, cover and shake the pot. Let the kernels pop for several minutes until the popping slows down.
- While the popcorn is popping, heat butter and spices in a small pot.
- When popcorn is popped, drizzle with butter & spice mixture.
Banana Berry Collagen Smoothie
Collagen protein is an easy, delicious way to improve your health and vitality! Collagen is nothing new, but recent studies have shown how incredible it is at supporting your body!
Eating collagen protein eases joint pain, improves digestive health, reverses skin aging, reduces cellulite, builds muscles and burns fat! Sounds like magic, right?!?!
Go get some collagen protein and give this delicious smoothie a try!
Banana Berry Collagen Smoothie
1/2 small banana
1 cup berries (mixed or pick your favorite)
1 big handful spinach or power greens
2 scoops collagen protein ~20 gram (vanilla or unflavored)
1 cup pea milk (has 10 times the protein of almond milk!)
1/2 avocado (optional)
1-2 cups ice
– Add everything to a blender, blend until smooth and ENJOY!
Protein is King!
Consuming enough protein is critical to living a healthy life and to building muscle. Protein is filled with amino acids, which is the building blocks of muscle. Muscles are repaired and rebuilt while you sleep, so consuming protein before bed improves muscle building and boosts your metabolism while you sleep as well as the following morning!
Research has shown casein protein, found in milk products, digests slowly and is best for improving post workout muscle recovery. The best sources of casein protein are 1 cup of cottage cheese (27 grams protein), plain greek yogurt (20 grams protein), and casein protein supplements.
