Alle Kategorien - Vitality Central

11/8/2019

Chicken Breakfast "Sausage"

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Ingredients

1 lb Ground 97/3 Chicken Breast
1 tsp Black Pepper
1 tsp Smoked Paprika
1 tsp Red Pepper Flakes
½ tsp Salt
½ tsp Rubbed Sage
¼ tsp Cinnamon
1/8 tsp Nutmeg
1 ½ tbs Brown Sugar
2 tsp Extra Virgin Olive Oil

Total Time - 15 minutes

Prep Time: 5-7 minutes
Cook Time: 6-8 minutes

Number of Servings

4

Nutrition Info (approx.)

Per Serving
Calories - 162
Carbs (g) - 5.7
Fat (g) - 6.0
Protein (g) - 26.2

Directions

1). Combine all ingredients in a mixing bowl.
2). Massage ingredients together with hands until evenly mixed.
3). Separate into four equal portions and form into patties.
4). Heat a large pan over medium-high heat.
5). Cook each patty for about 3-4 minutes on each side, until patties are golden brown on the outside, or 165°F on the inside.
6). Serve up, and enjoy slowly and mindfully until 80% full.

**Pro Tip** - Goes great with potatoes, peppers, and over-medium egg!

10/4/2019

Shrimp "Pasta" Carbonara

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Ingredients

6 Slices Center Cut Bacon
2 Cloves Minced Garlic
3 Large Eggs
2 tbs (15g) Grated Parmesan Cheese
1/4 tsp Black Pepper
1/4 cup (60mL) White Cooking Wine
12 oz Bag Palmini "Pasta"
12 oz Cooked Small Peeled/Deveined/Tail-Off Shrimp

Total Time - 35 minutes

Prep Time: 10 minutes
Cook Time: 25 minutes

Number of Servings (approx.)

3

Nutrition Info (approx.)

Per Serving
Calories - 280
Carbs (g) - 4.9
Fat (g) - 12.0
Protein (g) - 40.3

Directions

1). Cut the bacon into small pieces.
2). Peel and mince the garlic.
3). Whisk the eggs together with the
black pepper and Parmesan.
4). Drain the pasta.
5). Rinse and drain the shrimp.
6). Add the bacon to a large skillet over medium-high heat and fully cook the bacon.
7). Add the garlic to the bacon and cook for 1 more minute.
8). Add the white wine in to deglaze the pan, cooking for about 1 more minute to cook the alcohol off.
9). Reduce the heat to low-medium and add the "pasta" to the bacon and garlic sauce. Toss around for about 1 minute.
10). Add in the shrimp and toss for 1 more minute.
11). Pour in the egg mixture and continue to toss the pasta & shrimp around in the sauce. After a few minutes, the eggs should thicken and resemble a cream sauce. Be careful to not scramble the
eggs. Reduce, or remove from, the heat if this starts to occur.
12). Serve up 1/3 of the mixture, and enjoy slowly, and mindfully until 80% full.

**Pro Tip** - For a complete and balanced meal, serve up with a fist sized serving of your favorite veggie! I enjoy mine with steamed green beans or steamed broccoli!

2/1/2019

Chili Pineapple Shrimp Fried Quinoa

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Ingredients

12 oz Peeled & Deveined Frozen Cooked Shrimp
16 oz Frozen Peas & Carrots
1/3 cup Quinoa
2/3 cup Water
8 oz Canned Pineapple Tidbits
3 Tbs Chili Garlic Sauce
1.5 Tbs Rice Vinegar
1.5 Tbs Low Sodium Soy Sauce
1 Tbs Toasted Sesame Oil

Total Time - <30 min

Prep Time: 5 min
Cook Time: Quinoa 7-9 min, Peas & Carrots 3 min, Stir Fry 10-15 min

Number of Servings (approx.)

4

Nutritional Info (approx.)

Per Serving
Calories - 281
Carbs (g) - 32
Fat (g) - 6
Protein (g) - 25

Directions

1). Combine quinoa and water in a pot and cook according to directions on package.
2). Thaw frozen shrimp by running them under cool water for at least 5-minutes.
3). Microwave frozen peas and carrots for 3 minutes and drain out any excess water.
4). Combine rice vinegar, soy sauce, and toasted sesame oil in a large skillet with the defrosted peas and carrots and the cooked quinoa. Cook over medium-high heat until veggies reach desired tenderness.
5). Add in defrosted shrimp, pineapple tidbits (with juice), and chili-garlic sauce. Stir often, and cook until desired texture is achieved. A crispier texture will take a bit longer.

12/14/2018

Slow Cooker Beef & Cabbage Soup

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Ingredients

1 lb 90/10 Grass-Fed Ground Beef
64 oz Tomato Juice
2 16 oz Cans Whole Peeled Tomatoes (with Juice)
1 14 oz Can Low Sodium Beef Broth
1 Packet Onion Soup Mix
7 oz Chopped Carrots
1.5 cups Diced White Onion
1 Green Bell Pepper
1 can Green Beans (drained)
1/2 Head Chopped Green Cabbage

Total Time - 4 1/4 hours

Prep Time: 15 min
Cook Time: 4 hours

Number of Servings (approx.)

6

Nutritional Info (approx.)

Per Serving
Calories - 293
Carbs (g) - 31.2
Fat (g) - 7.8
Protein (g) - 20.9

Directions

1). Wash & chop veggies.
2). Brown ground beef in a pan.
3). Combine all ingredients in a slow cooker.
4). Slow cook on high for 4 hours.
5). Serve up about three cups per person to enjoy slowly and mindfully until 80% full.

11/2/2018

Blueberry Vanilla Super Shake

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Ingredients

1 cup Unsweetened Vanilla Cashew Milk (or milk of your choice)
1 scoop Vanilla Whey Protein Isolate (or vanilla protein powder of your choice)
2 oz Non-Fat Plain Greek Yogurt
3 oz Frozen Blueberries
2 oz Frozen Spinach (or frozen kale)
1.5 tbs Cashew Butter (or nut butter of your choice)

Total Time - <5 min

Number of Servings (approx.)

1

Nutritional Info (approx.)

Calories - 357
Carbs (g) - 24
Fat (g) - 15
Protein (g) - 32

Directions

1). Add all ingredients into blender.
2). Blend to desired texture.
3). Enjoy slowly until 80% full.

9/28/2018

Pumpkin Chocolate Chip Protein Bread

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Ingredients

½ cup All Purpose Flour
2 scoops Vanilla Whey Protein Powder
1 cup Quick Oats
2 tbs Stevia
1 tsp Baking Powder
1 tsp Pumpkin Pie Spice
1 cup Canned Pumpkin
¾ cup Liquid Egg Whites
1/3 cup Dark Chocolate Chips

Total Time - 45 min

Prep Time: 8 minutes
Cook Time: 37 minutes

Number of Servings

12

Nutritional Info (approx.)

Per Serving
Calories - 105
Carbs (g) - 17
Fat (g) - 3
Protein (g) - 7

Directions

1). Preheat oven to 350°F.
2). Lightly grease glass loaf baking dish with non-stick cooking spray.
3). Mix all dry ingredients, except dark chocolate chips, together in a large mixing bowl.
4). Add in canned pumpkin and liquid egg whites. Stir mixture together until smooth.
5). Mix in dark chocolate chips.
6). Transfer batter evenly in to glass loaf baking dish.
7). Bake for 33-37 minutes, or until center of loaf is cooked through.
8). Let cool for five minutes.
9). Cut into 12 rectangles.
10). Serve up one rectangle. Enjoy each bite slowly and mindfully!

8/31/2018

Hatch Green Chile Calabacitas

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Ingredients

1 lb 90/10 Grass Fed Ground Beef
2 c Summer Squash
2 c Unsalted Canned Corn (drained)
1 1/2 c White Onion
1 1/2 c Hatch Green Chile
2 tsp Garlic Powder
1/2 tsp Salt
1/2 tsp Black Pepper

Total Time - 40 min

Prep Time: 15 minutes
Cook Time: 25 minutes

Number of Servings

4

Nutritional Info (approx.)

Per Serving
Calories - 329
Carbs (g) - 20.8
Fat (g) - 12.1
Protein (g) - 26.0

Directions

1). Cook ground beef in large pan over medium heat (~9 min).
2). Wash produce and dice into ~1/2" pieces.
3). Once beef is cooked, remove from pan, and saute onion, squash, and chile in the beef drippings (add cooking spray if needed) to desired tenderness (~13 min).
4). Add beef back into pan, along with corn, garlic powder, salt, and pepper.
5). Continue to cook over medium heat for 3 more minutes.
6). Serve up 1/4 of the pan into a bowl, and enjoy slowly and mindfully until 80% full!

8/3/2018

Beef & Veggie Stir Fry

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Ingredients

~ 1 lb Beef Stir Fry Strips
12 oz bag Stir Fry Veggies (Broccoli, Carrots, Snap Peas)
1/2 large Red Bell Pepper (~ 5 oz)
1/2 c Raw Cashews
2 tbs Avocado Oil
1/4 c Low Sodium Soy Sauce
1 tbs Honey
1 tbs Garlic Paste
1 tbs Ginger Paster
1/4 tsp Black Pepper

Total Time - 20 min

Prep Time: 5 minutes
Cook Time: 15 minutes

Number of Servings

3

Nutritional Info (approx.)

Per Serving
Calories - 508
Carbs (g) - 26
Fat (g) - 25.5
Protein (g) - 41.5

Directions

1). In a small bowl, whisk together soy sauce, honey, garlic paste, ginger paste, black pepper, and cashews.
2). Chop up red bell pepper into 1/2" pieces.
3). In a wok, combine 1 tbs avocado oil and the beef strips and cook on high until browned (about 5 minutes), stirring occasionally.
4). Drain off beef juice and set beef aside.
5). Add 1 tbs avocado oil and cook red bell pepper and stir fry veggies on high for 5 minutes, stirring occasionally.
6). Add beef back into veggies and stir sauce in. Cook for about 5 more minutes until veggies reach desired tenderness and beef is cooked through. Stir frequently.
7). Divide into 3 equal portions and enjoy one portion slowly and mindfully until 80% full.

6/29/2018

Orange Creamsicles

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Ingredients

5.3 oz Fat Free Vanilla Greek Yogurt
1 c Fresh Squeezed Orange Juice

Total Time - 4-5 hours

Prep Time: <5 minutes
Freeze Time: 4-5 hours

Number of Servings

4

Nutritional Info (approx.)

Per Serving
Calories - 60
Carbs (g) - 11.5
Fat (g) - 0
Protein (g) - 3.75

Directions

1). Blend together vanilla Greek yogurt and fresh squeezed orange juice.
2). Pour mixture into Popsicle trays.
3). Freeze for 4+ hours.
4). Remove from freezer and let sit at room temperature for 20-30 minutes so you can pull popsicles easily out of tray.
5). Enjoy slowly and mindfully until 80% full!

5/25/2018

Turkey Meatloaf

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Ingredients

LOAF
20 oz 93/7 Ground Turkey
5.3 oz Plain Greek Yogurt
1/4 c Ketchup (no HFCS)
3/4 c Whole Wheat Bread Crumbs
1 tbs Worcestershire Sauce
3/4 tsp Salt
1/4 tsp Ground Sage
1/4 tsp Black Pepper
1/4 tsp Garlic Powder
1/4 c Liquid Egg Whites
SAUCE
1/2 c Ketchup (no HFCS)
1/2 tsp Ground Mustard
1 tbs Packed Light Brown Sugar

Total Time - 55 minutes

Prep Time: 10 minutes
Cook Time: 40 minutes
Cool Time: 5 minutes

Number of Servings (approx.)

6

Nutrition Info (approx.)

Per Serving
Calories - 260
Carbs (g) - 23.9
Fat (g) - 7
Protein (g) - 23.2

Directions

1). Preheat oven to 375°F.
2). In a large bowl, mix loaf ingredients evenly.
3). Grease 8"x4" or 9"x5" loaf pan with cooking spray.
4). Evenly spread loaf mixture in pan.
5). In a small bowl, mix sauce ingredients evenly and then spread over top of loaf in pan.
6). Bake uncovered for 40 minutes.
7). Remove from oven and let cool for 5 minutes.
8). Cut into sixths, serve up, and enjoy slowly and mindfully until 80% full.

**Pro Tip** - For a complete and balanced meal, serve up with a cupped-handful sized serving of your favorite smart carb and a fist sized serving of your favorite veggie! I enjoy mine with homemade baked sweet potato "fries" and steamed broccoli!

4/27/2018

Instant Pot Lemon Paprika Salmon with Garlic Potatoes & Greens

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Ingredients

8 oz Water
6 oz Mini Tri-Colored Potatoes
2 tbs Unsalted Butter
Salt
Freshly Ground Black Peppercorns
3/4 lb Salmon Fillet
1/4 tsp Paprika
1/2 tsp Lemon Zest
1/2 Lemon (fresh squeezed juice)
4 cloves Garlic
2 oz Mixed Spinach & Arugula

Total Time - 30 minutes

Prep Time: 20 minutes
Cook Time: ~10 minutes

Number of Servings (approx.)

2

Nutrition Info (approx.)

Per Serving
Calories - 457
Carbs (g) - 28.3
Fat (g) - 22.9
Protein (g) - 36.9

Directions

1). Wash potatoes and lemon.
2). Place the potatoes, 8 oz water, 1 tbs butter, 1/4 tsp salt, and 5 turns of fresh ground black peppercorns in the bottom of an Instant Pot.
3). Sprinkle the salmon fillet with 1/4 tsp paprika, 1/2 tsp lemon zest, 1/4 tsp salt, and 5 turns of fresh ground black peppercorns.
4). Place the pot's steam rack over the potatoes and place the salmon, skin-side down, on the rack.
5). Put the lid on, making sure the steam valve is in the sealing position, and set the cooker to high pressure for 3 minutes. When finished, carefully turn the steam valve to the venting position to release the pressure.
6). Remove the salmon and rack and set the cooker to saute at normal heat. When the potatoes start sizzling, add the garlic cloves stir for an additional 1-2 minutes. Then add in 1 more tbs of butter and 5 turns of freshly ground black peppercorns. Smash the potatoes with a fork until chunky and continue stirring until all liquid is absorbed.
7). Turn off the cooker. Add the mixed greens to the potatoes and stir until wilted.
8). Divide up the salmon, potatoes, and greens in half. Serve up!
8). Enjoy slowly and mindfully until 80% full.

3/30/2018

Slow Cooker Chili

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Ingredients

2 tbs Extra Virgin Olive Oil
1.5 lbs Lean Ground Meat of Your Choice (I used Venison)
1 Orange Bell Pepper
4 Cloves Garlic
1 tbs Onion Powder
3 tbs Chili Powder
1 tbs Red Pepper Flakes
2 tbs Cumin
1 tbs Dried Oregano
1/2 tbs Salt
1 tsp Coriander
2 tsp Dried Thyme
15 turns Fresh Ground Black Peppercorns
1 15.5 oz can Kidney Beans
1 15.5 oz can Black Beans
1 15.5 oz can Corn
2 10 oz cans Spicy Fire-Roasted Diced Tomatoes and Green Chiles
1 29 oz can Tomato Sauce

Total Time - 3 1/4 hours

Prep Time: 15 minutes
Cook Time: 3 hours

Number of Servings (approx.)

10

Nutrition Info (approx.)

Per Serving
Calories - 292
Carbs (g) - 31.6
Fat (g) - 6.1
Protein (g) - 28.6

Directions

1). Heat oil in a large pan over medium-high heat until simmering.
2). Lightly brown venison (about 5 minutes) in pan.
3). Chop up orange bell pepper and garlic cloves.
4). Combine and evenly stir in all ingredients in crock pot.
5). Slow cook on low for 3 hours.
6). Serve up about two cups per person to enjoy slowly and mindfully until 80% full.
7). Portion the remaining out into single-serve food storage containers and place and refrigerator or freezer to enjoy at a later time.

**Pro Tip** - When choosing your ground meat, aim for 90-95% lean. This recipe is not only great with ground wild Venison, but Bison, Grass Fed Beef, and Turkey as well! Or, with no meat at all, for our veggie lovers - just double the amount of Kidney and Black Beans!

2/23/2018

Scrambled Egg Muffins

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Ingredients

Cooking Spray
1 Dozen Eggs
½ lb Your Favorite Sliced Deli Ham
Your Favorite Shredded Cheese (I Used Pepper Jack)
Your Favorite Veggies (I Used ½ Red Bell Pepper, 4 Handfuls Spinach)
Your Favorite Salsa
1 Small Avocado

Total Time - 40 minutes

Prep Time: 13 min
Cook Time: 27 min

Number of Servings (approx.)

6 or 12

Nutrition Info (approx.)

Per Serving
Calories - 156 or 312
Carbs (g) - 4.2 or 8.4
Fat (g) - 10 or 20
Protein (g) 11.7 or 23.4

Directions

1). Preheat oven to 350°F.
2). Wash produce.
3). Dice up your favorite veggies and deli ham.
4). Spritz muffin tin with cooking spray.
5). Fill muffin cups half-way with your favorite diced veggies.
6). Sprinkle a pinch of your favorite cheese on top of the veggies.
7). Add a spoonful of your favorite salsa on top of the cheese.
8). Place a large pinch of your favorite diced deli ham on top of the salsa.
9). Slice up and place a couple pieces of avocado on top of the deli ham.
10). Crack one egg into a glass and whip it up so the yoke is mixed in, then pour over one of the cups. Repeat over all 12 cups.
11). Pop tray into oven and bake for 27 minutes.
12). Remove tray from oven and let cool for 10 minutes.
13). Use a regular spoon to scoop out one or two muffins onto a plate.
14). Top the muffin(s) with another spoonful of salsa and enjoy slowly until 80% full.
15). Pop the rest of the muffins into food storage containers to enjoy as an easy grab and go breakfast on another day.

1/26/2018

Slow Cooker Spicy Beef & Barley Soup

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Ingredients

~2 lbs Lean Beef Stew Meat
2 tbs Extra Virgin Olive Oil (EVOO)
1 1/2 cups (raw) Pearl Barley
64 oz Reduced Sodium Beef Broth
2 Roma Tomatoes
4 Garlic Cloves
1 tsp Red Pepper Flakes
3/4 tsp Salt
20 turns Fresh Ground Black Peppercorns
~1 cup Diced Carrots
~1 cup Diced Celery
~1 cup Diced White Onion
~ 1/4 oz Fresh Thyme

Total Time - 6 1/4 hours

Prep Time: 15 minutes
Cook Time: 6 hours

Number of Servings (approx.)

8

Nutrition Info (approx.)

Per Serving
Calories - 345
Carbs (g) - 36
Fat (g) - 8
Protein (g) - 32

Directions

1). In a skillet over medium heat, saute the stew meat in EVOO for about 5 minutes, until lightly browned.
2). In a blender, blend up beef broth, Roma tomatoes, garlic cloves, red pepper flakes, and salt.
3). Dice carrots, celerey, and white onion (if you did not buy them pre-chopped).
4). In slow cooker, combine the browned beef, blended broth, diced veggies, fresh ground peppercorns, and fresh thyme.
5). Mix ingredients in slow cooker evenly.
6). Cook on low for ~6 hours.
7). Serve up a bowl of the soup and enjoy slowly and mindfully until 80% full.
8). Store the rest away for another day!

9/15/2017

Magical Matcha Super Shake

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Ingredients

1/2 cup Milk of Your Choice (I used Vanilla Almond)
3/4 cup Water
4 tbs Vanilla Whey Protein Powder
2 Packets Matcha Green Tea Powder
1 Frozen Banana
1 Large Handful Frozen Chopped Spinach
1/4 Small Avocado

Total Time - <5 minutes

Number of Servings (approx.)

1

Nutritional Info (approx.)

Calories - 358
Carbs (g) - 48
Fat (g) - 6
Protein (g) - 26

Directions

1. Peel banana, split in half, place in sealed plastic bag, and freeze overnight.
2. In the morning, pour in milk of your choice and water in a blender.
3. Add in vanilla whey protein powder, matcha green tea powder, frozen spinach, frozen banana, and avocado.
4. Blend to desired texture.
5. Enjoy slowly until 80% full.

7/28/2017

Cranberry Peanut Butter Oatmeal Bar

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Ingredients

1/4 cup Dried Cranberries
1/2 cup Powdered Peanut Butter
1/2 scoop Vanilla Whey Protein Powder
1 cup Rolled Oats
1/4 cup Medium Shredded Dried Coconut
1 tbs Ground Cinnamon
1 tbs Black Chia Seeds
2 tbs Honey
2 tbs Water
1 Small Spotted Banana
1 Small Zucchini

Total Time - 40 minutes

Prep Time: 13 minutes
Cook Time: 12 minutes
Cool Time: 15 minutes

Number of Servings (approx.)

6

Nutritional Info (approx.)

Per Serving
Calories - 180
Carbs (g) - 32
Fat (g) - 4
Protein (g) - 7

Directions

1). Preheat oven to 350°F.
2). Combine dry ingredients in bowl - cranberries, powdered peanut butter, whey protein, rolled oats, coconut, cinnamon, and chia seeds.
3). Add in honey and water.
4). Wash zucchini and then shred over top.
5). Add banana.
6). Mash and stir with a fork until mixture is even.
7). Lightly coat a muffin tin with cooking oil spray.
8). Fill six muffin cups to the top with mixture.
9). Bake for 15 minutes.
10). Remove tray from oven and let cool for 15 minutes.
11). Enjoy one "bar" slowly and mindfully until 80% full.
12). Store the rest away for another day!

**Pro Tip** - Enjoy one of these for breakfast with one or two eggs cooked up your favorite way. And if you really want to start your day off with a bang, add in some veggies, such as peppers, to those eggs!

7/7/2017

Black Bean Quinoa Salad

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Ingredients

1/2 cup Quinoa
1/3 cup Extra Virgin Olive Oil (EVOO)
1/2 Lime (juiced)
1 tsp Ground Cumin
1/2 tsp Salt
15 oz can black beans (rinse & drain)
1 Roma Tomato (~3.5 oz)
1/2 Red Bell Pepper (~4 oz)
1/2 Red Onion (~2 oz)
1 Jalapeño (~1.5 oz)
1 Bunch Cilantro Leaves (~1 oz)
Spinach
Avocado
Feta Cheese

Nutritional Info (approx.)

Per Serving
Calories - 457
Carbs (g) - 40
Fat (g) - 32
Protein (g) - 11

Directions

1). Cook quinoa according to the directions on the package.
2). While quinoa is cooking, dice up tomato, bell pepper, onion, jalapeño, and cilantro leaves.
3). In a large bowl, whisk EVOO, lime juice, cumin, and salt.
4). Add diced vegetables, beans, and quinoa to mixture and stir until evenly mixed.
5). Cover mixture and let cool in refrigerator for 30 minutes.
6). Plate a large handful of spinach.
7). Add a large spoonful of the black bean, quinoa, and veggie mixture.
8). Top with a a thumb-sized serving of sliced avocado and a sprinkling of feta cheese.
9). Enjoy slowly and mindfully until 80% full.

Total Time - 60 mintutes

Prep Time / Cook Time: ~30 minutes
Cool Time: 30 minutes

Number of Servings (approx.)

5

5/26/2017

Strawberry Watermelon Lime Popsicles

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Ingredients

1/4 Personal Watermelon (approx.)
5 oz Strawberries (approx.)
1 Lime (fresh squeezed juice)

Total Time - 4-5 hours

Prep Time: 5-10 minutes
Freeze Time: 4-5 hours

Number of Servings

4

Nutritional Info (approx.)

Per Serving
Calories - 38
Carbs (g) - 9
Fat (g) - 0.25
Protein (g) - 0.75

Directions

1. Cut up 1/4 of a personal water melon into cubes and blend up.
2. Cut tops off of about 5 oz of strawberries and add to blended watermelon.
3. Cut a lime into quarters and squeeze juice into blender.
4. Blend entire mixture.
5. Pour mixture into Popsicle trays.
6. Freeze for 4+ hours.
7. Remove from freezer and let sit at room temperature for 20-30 minutes so you can pull Popsicles easily out of tray.
8. Enjoy slowly and mindfully until 80% full!

Note: You can play with fruit ratios to your taste preference.

4/7/2017

Energizing Chocolate Peanut Butter Super Shake

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Ingredients

Directions

1 cup Milk of Your Choice (I used Whole Goat Milk)
1/4 cup Cold Brew Black Coffee Concentrate
2 tbs Chocolate Whey Protein Powder
2 tbs Powdered Peanut Butter
1 tsp Ground Cinnamon
1 Frozen Banana
1 Large Handful Frozen Chopped Spinach

Total Time - <5 minutes

Number of Servings (approx.)

1

Nutritional Info (approx.)

Per Serving
Calories - 400
Carbs (g) - 53
Fat (g) - 10
Protein (g) - 27

1. Peel banana, split in half, place in sealed plastic bag, and freeze overnight.
2. In the morning, pour in milk of your choice and cold brew black coffee concentrate (if you don't want the caffeine, sub with extra milk instead of the coffee) in a blender.
3. Add in chocolate whey protein powder, powdered peanut butter, cinnamon, frozen spinach, and frozen banana.
4. Blend to desired texture.
5. Enjoy slowly until 80% full.

2/17/2017

Bison Stuffed Bell Peppers

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Ingredients

Directions

6 oz 90/10 Ground Bison
1/4 c Quinoa
3/4 c Frozen Mixed Veggies
2 Bell Peppers
1/2 Large Avocado
1/3 c Salsa
Extra Virgin Olive Oil Cooking Spray

Total Time - 50 minutes

Prep Time / Initial Cook Time: 25 minutes
Bake Time: 20 minutes
Cool Time: 5 minutes

Number of Servings (approx).

2 or 4

Nutritional Info (approx.)

Per Serving
Calories - 204 or 408
Carbs (g) - 17 or 34
Fat (g) - 10 or 20
Protein (g) - 13 or 26

1). Preheat oven to 375°F.
2). Cook quinoa and frozen mixed veggies (your choice on mixture) on the stove, in separate pots, according to the directions on the package.
3). Lightly brown ground bison in a frying pan over medium heat.
4). Wash bell peppers (your choice on colors) and then cut in half, de-stem, and clean out seeds.
5). Lightly coat 8"x8" glass baking dish with extra virgin olive oil cooking spray.
6). Place 4 bell pepper halves in glass baking dish.
7). Drain grease from ground bison pan.
8). In one of the pots, combine the quinoa, mixed veggies, ground bison, and salsa (your choice) and mix together evenly.
9). Stuff bell pepper halves with mixture.
10). Place baking dish in oven for 20 minutes.
11). Remove baking dish from oven and let cool for 5 minutes.
12). Slice large avocado into eighths and top the stuffed peppers with a slice.
13). Serve up one or two of the stuffed bell pepper halves.
14). Enjoy slowly and mindfully until 80% full.

1/20/2017

Roasted Garlic-Rosemary Chicken, Broccoli, & Red Potatoes

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Ingredients

4 Boneless Skinless Chicken Thighs
16 oz Broccoli Florets (pre-cut)
2 Medium Red Potatoes
Extra Virgin Olive Oil (EVOO) Cooking Spray
Garlic Powder
Dried Rosemary
Black Pepper
Sea Salt

Total Time - 45 minutes

Prep Time: 10 minutes
Cook Time: 30 minutes
Cool Time: 5 minutes

Number of Servings (approx.)

4

Nutritional Info (approx.)

Per Serving
Calories - 413
Carbs (g) - 32
Fat (g) - 19
Protein (g) - 23

Directions

1). Preheat oven to 425°F.
2). Wash and scrub potatoes.
3). Dice potatoes into 1/2" cubes.
4). Spray a 9"x13" glass baking dish with EVOO.
5). Place chicken thighs down the middle of the pan and surround with diced potatoes.
6). Generously spray the top of the chicken and potatoes with EVOO.
7). Lightly sprinkle garlic powder, rosemary, salt, and pepper over the top of the chicken and potatoes.
8). Place in oven for 15 minutes.
9). Remove chicken and potatoes from oven. Flip chicken and potatoes. Again, generously spray with EVOO and lightly sprinkle with seasonings.
10). Place broccoli over the top of chicken and potatoes.
11). Generously spray top of broccoli with EVOO and lightly sprinkle with seasonings.
12). Place in over for another 15 minutes.
13). Remove from oven and let cool for 5 minutes.
14). Serve up one chicken thigh, a cupped-handful sized serving of potatoes, and a fist sized serving of broccoli.
15). Enjoy slowly and mindfully until 80% full.