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12/25/2020

Instant Pot Beef Stew

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Ingredients

1.5 lbs Beef Stew Meat​
1 tsp Salt
1 tsp Black Pepper
2 tbs All Purpose Flour
2 tbs Salted Butter
2 cups Low Sodium Beef Broth
1 tbs Worcestershire Sauce
1 tbs Low Sodium Soy Sauce
​1/2 tsp Brown Sugar
2 tsp Garlic Powder
2 tbs Tomato Paste
1 tsp Dried Rosemary
1 tsp Dried Thyme
1/2 Red Onion
1 medium (3/4 lb) Russet Potato
16 oz Baby Carrots

Total Time - 1 hour 15 minutes

Prep Time: 15 min
Sauté Time: 10 min
Pressure Cook Time: 35 min
​Pressure Realease Time: 15 min

Number of Servings

5

Nutrition Info (approx.)

Per Serving
Calories - 374
Carbs (g) -  30.4
Fat (g) - 11.8
​Protein (g) - 34.5

Directions

1). Place the stew meat in a bowl and season lightly with salt and pepper. Then add flour and stir to coat evenly.
2). Place the butter in the Instant Pot and turn on the sauté function. Once butter is melted, add the stew meat. Cook until browned on all sides.
3). Pour in the beef broth and stir to dissolve the browned bits from the bottom of the pot. Once dissolved, add the Worcestershire sauce, soy sauce, brown sugar, garlic powder, tomato paste, rosemary, and thyme.
4). Wash and dice the onion and potato into 1/2" pieces. 5). Add the onions, potato, and carrots, to the Instant Pot, and give the whole pot a good stir.
6). Close the lid on the Instant Pot and the steam valve. Pressure cook on high for 35-minutes of high pressure. After 35 minutes of high pressure, allow the Instant Pot to naturally cool and release pressure.
7). Once the pressure has released, open the steam valve then carefully open the lid. Give the stew a good stir, then serve up 1/5 of the pot and enjoy slowly and mindfully until 80% full!

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11/13/2020

Creamy Pumpkin Super Shake

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Ingredients

85 g Frozen Spinach
122 g  Canned Pumpkin
39 g Vanilla Whey Protein Powder
1/4 tsp Pumpkin Pie Spice
​1/2 tsp Cinnamon
240 mL Unsweetened Vanilla Cashew Milk

Total Time - <5 min

Number of Servings 

1

Nutrition Info (approx.)

Per Serving
Calories - 270
Carbs (g) -  26.1
Fat (g) - 5.5
​Protein (g) - 28.1

Directions

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

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10/16/2020

Lemon Blueberry Protein Pancakes

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Ingredients

1/3 c Kodiak Cakes Buttermilk Waffle & Pancake Mix
1/4 c Frozen Blueberries
1/4 c Fat Free Cottage Cheese
3 tbs Liquid Egg Whites
1/4 tsp Cinnamon
1 tsp Fresh Squeezed Lemon Juice

Total Time - 10 min

Prep Time: 7 min
​Cook Time: 3 min

Number of Servings

1

Nutrition Info (approx.)

Per Serving
Calories - 211
Carbs (g) -  28.7
Fat (g) - 1.7
​Protein (g) - 20.7

Directions

1). Evenly mix all ingredients together in a small bowl.
2). Heat small pan over medium heat, spray with cooking spray, and pour batter evenly into pan.
​3). Cook for about 90 seconds on one side, just as the edges start to dry out, and then flip and cook for another 90 seconds on the other side.
4). Plate and top with your desired pancake toppings.
5). Enjoy slowly and mindfully until 80% full.

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9/4/2020

Green Chile Creamy Chicken Enchiladas

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Ingrediets

Enchiladas
4 slices (1 pack) Joseph's Lavash Bread
16 oz (2-3 breast) Cooked Boneless Skinless Chicken Breast
5.3 oz Non-Fat Plain Greek Yogurt
8 oz Shredded Pepper Jack Cheese
4 (34 g) Green Onions
1/2 tsp Garlic Powder
1/4 tsp Cayenne Pepper
1/2 tsp Ground Cumin
1/2 tsp Salt
Sauce
2 4 oz cans Green Chiles (1 Medium, 1 Hot)
2 tbs Extra Virgin Olive Oil
2 tbs All-Purpose Flour
1 tsp Ground Cumin
1/2 tsp Garlic Powder
1/4 tsp Onion Powder
1 cup Water
​1/2 tsp Salt

Total Time - 45 minutes

Prep Time: 25 min
Cook Time: 20 min

Number of Servings 

4 or 8

Nutrition Info (approx.)

Per Serving
Calories - 657 or 328
Carbs (g) -  31.4 or 15.7
Fat (g) - 30.7 or 15.4
​Protein (g) - 66.6 or 33.3

Directions

1). If you didn't purchase pre-cooked chicken breast, or have not already cooked it, do so. I recommend cooking it in the Instant Pot on High Pressure for 10-minutes with 1/2 cup water on the bottom of the pot. Quick release pressure when done cooking, remove, and shred.
2). Cut the Lavash Bread in half.
3). Heat a large skillet over medium-high. Once hot, toast the Lavash Bread for 30-60 seconds on each side, or until browned (no oil needed). Stack the toasted bread on a plate, cover with foil, and set aside.
4). Purée green chiles.  
5). In a small sauce pan, add the cooking oil, flour, cumin, garlic powder, and onion powder and stir over medium heat until the mixture comes to a bubble . Once bubbling, continue to cook and stir for 1-minute.
6). Carefully add in water and puréed green chiles to the sauce pot and whisk to combine. Allow the sauce to come back up to a simmer, stirring often. Once simmering, turn off the heat, stir in 1/2 tsp salt, and set aside.
7). Preheat oven to 350°F.
8). Finely dice the green onions.
9). Add the Greek yogurt, half of the shredded pepper jack cheese, sliced green onions, garlic powder, cumin, cayenne, and salt into a large bowl and stir until everything is well combined.
10). Add the shredded chicken to the creamy mixture and stir until evenly combined.
11). Spray the bottom of a large glass baking dish with cooking spray.
12). Begin assembling the enchiladas by adding about 1/8 of the creamy chicken mixture (95 g) to the center of each Lavash Bread and then roll it closed and place the filled Lavash Bread in the baking dish, seam side down.  Repeat 7 more times.
13). Pour the prepared green chile enchilada sauce over the enchiladas, then top with the remaining shredded pepper jack cheese.
14). Bake in the oven for 20-minutes.
15). Let cool for 5-minutes.
16). Serve up 1 enchilada with your favorite Mexican side dishes, or enjoy 2 enchiladas for a well-rounded and filling meal.
17). Enjoy slowly and mindfully until 80% full.

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8/14/2020

Skinny Bagels

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Ingredients

1.5 cups Unbleached All-Purpose Flour
3 tsp Baking Powder
1 tsp Salt
1.5 cups Non-Fat Plain Greek Yogurt
1 Egg White
Optional Seasonings: Everything Seasoning,       Cinnamon, etc. 

Total Time - 35 minutes

Prep Time: 10 min
​Cook Time: 25 min

Number of Servings

6

Nutrition Info (approx.)

Per Serving (does not include seasonings)
Calories - 145
Carbs (g) - 25.9
Fat (g) - 0
​Protein (g) - 9.4

Directions

1). Preheat oven to 375°F.
2). Place parchment paper on a baking sheet and spray with cooking oil.
3). In a medium bowl, combine the flour, baking powder, and salt, whisking well.
4). Then add in the yogurt and mix with a fork until well combined (it will look like small crumbles).
5). Dust hands with flour and knead the dough until tacky, but not sticky (about 15 turns).
6). Re-dust hands with flour and separate dough into six equal size balls.
7). Roll each ball into ¾” thick ropes and join the ends to form bagels. 
8). Pour the egg white into a bowl, dip each bagel in the egg white wash, and sprinkle both sides with the seasoning of your choice.
9). Place on baking sheet and bake on the top rack of the oven for 25 minutes.
10). Let cool at least 15 minutes before cutting.
11). Serve up with your favorite spreads or fillings, and enjoy slowly and mindfully until 80% full.

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7/24/2020

Chicken Fried Rice

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Ingredients

1 c Raw Jasmine Rice
2 tbs Extra Virgin Olive Oil
23 g Fresh Garlic Cloves
2 Green Onion Stalks

1 Medium Red Bell Pepper
1 cup Frozen Peas & Carrots
2 tbs Low Sodium Soy Sauce
4 Large Grade A Eggs
12 oz Cooked Chicken Breast

Total Time - 25 minutes

Prep Time: 10 min
Cook Time: 15 min

Number of Servings

4

Nutrition Info (approx.)

Per Serving
Calories - 486
Carbs (g) - 45.6
Fat (g) - 14.8
​Protein (g) - 37.8

Directions

1). Put the rice cooking according to the directions on the package.
2). Wash and dice up the veggies.
3).  Add olive oil into a large skillet and heat for 1-minute over medium-high heat.
4). Add in the veggies and cook, stirring occasionally, for about 5-minutes minutes, until veggies begin to soften.
5). Mix in cooked chicken and stir continuously for 1-minute.
6). Add in rice and soy sauce and stir continuously for 1-minute.
7). Crack 4 eggs into a glass and whip them up, then pour over ingredients in the pan and stir continuously until eggs are cooked up and no longer slimy. 
8). Serve up 1/4 of the pan, and enjoy slowly and mindfully until 80% full!

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6/5/2020

Instant Pot Carnitas

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Ingredients

​2 (~16oz each) Pork Tenderloins 
2 Tbsp Olive Oil
1 Tbsp Cumin
2 tsp Kosher Salt
1 tsp Black Pepper
1 tsp Oregano
1/2 tsp Cinnamon
1 small (~140g) Onion
1 small (~100g) Orange
2 cloves (~10g) Garlic
1 handful (~3g) Cilantro
1/2 C (120g) Low Sodium Chicken Broth

Total Time - 30 minutes

Prep Time: 8 min
Cook Time: 22 min

Number of Servings

8

Nutrition Info (approx.)

Per Serving
Calories - 165
Carbs (g) - 4.0
Fat (g) - 5.9
​Protein (g) - 23.4

Directions

1). Mix the dry spices together.
2). Place the pork tenderloins in a large bowl with the olive oil.
3). Sprinkle the dry spices over the pork, using your hands to evenly coat the pork in the oil and spices. Set aside.
4). Add the onion, orange, garlic, cilantro, and chicken broth to a food processor and blend until smooth, about 30 seconds on high.
5). Turn the Instant Pot’s saute function on Hi and let the pot heat up. Once hot, add the pork tenderloins. Cook for 2 minutes before flipping and cooking another 2 minutes.
6). Add the blended liquid ingredients to the pot, moving the pork tenderloins around to evenly coat the bottom of the pot with the mixture. Seal the Instant Pot and pressure cook on Hi for 13 minutes with quick release pressure. 
7). Transfer the pork tenderloins to a bowl to rest for 5 minutes before shredding.
8). While the pork rests, turn the Instant Pot’s sauté function back to Hi to reduce the remaining liquid to a thick sauce, stirring occasionally.
9). After the pork rests, shred and add back to the pot with the thickened sauce. Stir to evenly coat.
10). Serve up in tacos or over a salad, and enjoy slowly and mindfully until 80% full.

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5/1/2020

Unrolled Eggroll

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Ingredients

1 lb 93/7 Ground Turkey
​1 tbs Extra Virgin Olive Oil
1 Yellow Onion
1 10 oz bag Coleslaw Mix
1 1/3 cup Frozen Peas & Carrots
3 tbs Low Sodium Soy Sauce

1 tsp Ground Ginger
4 cloves Garlic
2 Green Onoins

Total Time - 30 minutes

Prep Time: 5 minutes
Cook Time: 25 minutes

Number of Servings

4

Nutrition Info (approx.)

Per Serving
Calories - 279
Carbs (g) - 18.7
Fat (g) - 11
​Protein (g) - 23.3

Directions

1). In a large wok, brown ground turkey over medium heat.
2). While turkey is browning, chop up yellow onion, garlic, and green onion.
3). Remove ground turkey from wok, drain fat, and add olive oil and chopped yellow onions into the same wok. Cook over medium heat until onions are translucent. Stir occasionally to keep from browning.
4). While yellow onions are cooking mix together soy sauce, chopped garlic, and ground ginger.
5). Once the yellow onions are translucent, reduce heat to low and add in coleslaw mix (Note: if your mix comes with a dressing, do not use.), peas & carrots, and soy sauce mix. Evenly stir veggies together and cook for about 5 more minutes until coleslaw is slightly wilted. Stir occasionally.
6). Add ground turkey back in. Mix evenly. Cook covered on low for 3 more minutes, stirring every minute.
7). Portion out 1/4 of the pan, and enjoy slowly and mindfully until 80% full.

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4/3/2020

Creamy Chicken & Cauliflower

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Ingredients

3.5 oz Cooked Chicken Breast
10 oz Steam Bag Fresh Cauliflower
1/2 c Unsweetened Cashew Milk
1/4 c (28 g) Shredded Mild Cheddar Cheese
1 tbs (10 g) All Purpose Flour
2 tsp Garlic Powder
1/4 tsp (5 turns) Fresh Ground Black Pepper
1/4 tsp (5 turns) Fresh Ground Himalayan Pink Sea Salt

Total Time - 15 min

Prep Time: <5 min
​Cook Time: <10 min

Number of Servings

1

Nutrition Info (approx.)

Per Serving
Calories - 391
Carbs (g) - 23.7
Fat (g) - 13.6 
​Protein (g) - 45.2

Directions

1). Heat cauliflower steam bag in microwave according to directions on bag.
2). Shred cooked chicken.
3). Add cashew milk into a pot and bring to a boil over medium heat.
4). Mix in flour and stir occasionally until the mixture becomes creamy and sauce-like.
5). Mix in spices.
6). Stir in cheese until evenly melted into the sauce. 
7). Add in chicken and stir continuously for about 1-minute. 
8). Evenly mix in cauliflower.
9). Transfer the creamy chicken and cauliflower to a bowl, and enjoy slowly and mindfully until 80% full.

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3/6/2020

Kung Pao Shrimp 'Noodles'

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Ingredients

​12 oz Cooked Small Peeled/Deveined/Tail-Off Shrimp
1 tbs Sesame Oil
1 tbs Minced Ginger Root
¼ tsp Black Pepper
¼ tsp Salt
1 tbs Olive Oil
1 (~165 g) Red Bell Pepper
12 oz bag Brussels Sprouts
2 tbs (30 g) Chili Garlic Sauce
1 tbs (15 g) Sriracha
2 tbs (30 g) Low Sodium Soy Sauce
1/4 c (60 mL) Walden Farms Calorie Free Pancake Syrup
1/2 C (56 g) Roasted Peanuts
1 cans (14 oz) Palmini Noodles

Total Time - 40 min

Prep Time: 10 min
Cook Time: 30 min

Number of Servings

3

​Nutrition Info (approx.)

​Per Serving
Calories - 433
Carbs (g) - 25
Fat (g) - 22.9
Protein (g) - 35.5

Directions

1). Chop Brussels sprouts in half, rinse and chop bell pepper, and mince ginger.
2). Heat a large skillet with sesame oil over medium-high heat. Then add ginger and cook for 1-minute.
3). Add in shrimp, salt, and pepper. Stir for 1-minute, then set aside.
4). Heat the same skillet with olive oil over medium-high heat, then add in the red bell pepper and Brussels sprouts and cook for 4-6 minutes until the peppers begin to soften and the sprouts develop a slight char.
5). While the vegetables cook, mix the sriracha, soy sauce, chili garlic sauce, and syrup together in a small bowl.
6). Add the sauce to the vegetables and cook until the sauce thickens, stirring occasionally.
7). Drain and rinse the ‘noodles’.
8). Reduce the heat to low and add the ‘noodles’, peanuts, and shrimp. Toss until everything is evenly coated.
​9). Serve up 1/3 of the pan, and enjoy slowly and mindfully until 80% full.

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2/14/2020

Chickpea Chicken Noodle Soup

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Ingredients

​4 cups Low Sodium Chicken Broth
¾ c Chopped Celery
¾ c Chopped White Onion
3 (190 g) Chopped Large Carrots
2 tsp Garlic Powder
1 tsp Dried Parsley
½ tsp Dried Sage
½ tsp Dried Oregano
¼ tsp Dried Thyme
20 turns Fresh Ground Black Peppercorn
10 turns Fresh Ground Sea Salt
1 can (427 g) Drained Chickpeas
6 oz Red Lentil Penne Pasta
10 oz Cooked Chicken Breast

Total Time - 35 min

Prep Time: 5 min
​Cook Time: 30 min

Number of Servings

5

Nutrition Info (approx.)

Per Serving
Calories - 424
Carbs (g) - 56.3
Fat (g) - 5.7
Protein (g) - 43.4

Directions

1). Dice veggies.
2). Saute veggies over medium heat for about 5 minutes, until the onion is translucent.
3). Add spices and saute for another minute.
4). Add 1 can of drained and rinsed canned chickpeas and chicken broth.
5). Simmer for 15 minutes, until celery and carrots have softened.
6). Add dry pasta to soup and cook in soup, as per package instructions.
7). Add in cooked chicken breast and let simmer for another minute.
8). Serve up 1/5 of the soup and enjoy slowly and mindfully until 80% full.

**Note** - I like my soups chunky with just enough broth, but not a lot. You can definitely add more broth if you like a more liquidy soup!

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1/3/2020

Sweet & Spicy Steak Bites & Green Beans with High Protein White Cheddar Mac

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Ingredients

8 oz (raw) Beef Sirloin Center Cut Boneless Steak
1/2 tsp Garlic Powder
1/2 + 1/8 tsp Black Pepper
1/2 tsp Salt
1/8 c Walden Farms Calorie Free Pancake Syrup
3 tbs Worcestershire Sauce
1 tbs Chili Garlic Sauce
12 oz Steam Bag Green Beans
2 oz Banza Chickpea Pasta Shells
40 g Nonfat Plain Greek Yogurt
1 tsp White Cheddar Powder

Total Time - 15 min

Prep Time: 5 min
Cook Time: 10 min

Number of Servings

2

Nutrition Info (approx.)

Per Serving 
Calories - 397
Carbs (g) - 31.6
Fat (g) - 16.2
Protein (g) - 36.7

Directions

1). Combine the garlic powder, 1/2 tsp black pepper, salt, pancake syrup, Worcestershire sauce, and chili garlic sauce in a Ziploc bag.
2). Cut the steak into ~1" pieces. Add to marinade in Ziploc. Seal and let sit in the  fridge for at least 1 hour.
3). When you're ready to start cooking, place the steam bag of green beans in the microwave for the prescribed time on the bag.
4). Boil the pasta shells in a small pot according to the instructions on the package.
5). Heat a medium pan over high heat, and coat with cooking spray.  Once hot, add the steak bites and marinade to the pan and cook for 1-2 minutes on each side. 
6). Remove the steak bites from the pan. Add a bit of water to the pan and stir up any leftover marinade. Add steamed green beans and frequently stir them in the leftover marinade for 2-3 minutes.
7). Drain the water from the pasta shells in the pot. Stir in the Greek yogurt, white cheddar powder, and 1/8 tsp black pepper.
8). Plate half the steak bites, green beans, and pasta shells.
​9) Enjoy slowly and mindfully until 80% full.

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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
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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!

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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!

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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.

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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.

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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.

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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!

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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!

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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.

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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!

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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!

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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.

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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!

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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.

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