Slow Cooker Turkey and Kale Soup

Slow Cooker Turkey and Kale Soup

Want to get fit and build your immune system? This delicious soup recipe is a fantastic way to eat a low calorie, high protein dinner filled with valuable vitamins and minerals.

There’s bone broth that’s rich in soothing, immune system supporting minerals. There’s fresh kale with magical healing properties. There’s tender meat for usable protein. There’s quinoa with wholesome complex carbs. And it’s finished off with fresh lemon juice for a shot of vitamin C. 

Paired with a green salad, this meal is light, full of fiber and will help you towards your best body yet!

Courtesy of RealHealthyRecipes.com

What you need
Serves 16

2 tablespoons olive oil
3 pounds bone-in breast, turkey or chicken, skin removed
1 tablespoon garlic, chopped
1 yellow onion, chopped
3 celery stalks, chopped
2 parsnips, chopped
3 carrots, chopped
1 tablespoon fresh thyme
1 teaspoon sea salt
½ teaspoon black pepper
8 cups bone broth
1 cup uncooked quinoa
3 cups lacinato kale, chopped
2 lemons, juiced
¼ cup fresh parsley, chopped

Instructions

1. Place 1 tablespoon of the olive oil in a large nonstick skillet over medium-high heat. Add turkey breast; cook until well browned on all sides, about 3 minutes per side. Transfer to slow cooker.

2. Add the remaining olive oil to the skillet and return to high heat. Add the garlic, onion, celery, parsnips, carrots, thyme, salt, and pepper. Cook, stirring occasionally until golden, about 8 minutes.

3. Transfer the cooked veggies to the slow cooker and stir in the broth. Cover and cook on low for 4 hours.

4. Transfer the turkey breast from the slow cooker to a plate, remove the meat from the bones and shred. Return the meat to the slow cooker and stir in the quinoa and kale. Cover and cook on low for an hour, until the quinoa is tender.

5. Generously season with salt and pepper to taste. Stir in lemon juice and garnish with fresh parsley. Enjoy!

Nutrition
One serving equals 305 calories, 6g fat, 18g carbohydrate, 952mg sodium, 4g fiber, and 47g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Egg Muffins

Egg Muffins

Breakfast is arguably the most important meal of the day. Not only does this first meal break the fast that your body has been in overnight, it is your first opportunity to influence how the rest of your eating for the day will go. If you choose to eat a sugar-fueled breakfast then chances are high that you’ll continue to make poor food choices for the rest of the day.

These Ham and Chive Egg Muffins are the perfect blend of protein, fiber and flavor to start your day off right. Make a big batch on the weekend to provide days of on-the-go breakfasts for your busy workweek. Enjoy!

What you need
Serves 12

10 eggs
2 Tablespoons coconut cream
1 Tablespoon nutritional yeast
sprinkle of sea salt and black pepper
1 cup cooked ham, chopped
1/4 cup fresh chives, minced
1/4 cup red bell pepper, chopped

Instructions

1. Preheat the oven to 350 degrees F. Grease a 12-muffin tin pan with coconut oil.

2. Whisk the eggs, cream, nutritional yeast, sea salt and black pepper in a large bowl. Add in the ham, chives and bell pepper. Divide the egg mixture equally between the 12 muffin tins.

3. Bake in the preheated oven for 12-18 minutes, until set. Remove from the oven and cool before removing the egg muffins from muffin tins. Once fully cooled, store extras in an airtight container in the fridge for up to 5 days. Enjoy!

Nutrition
One serving equals 89 calories, 6g fat, 2g carbohydrate, 0g sugar, 268mg sodium, 1g fiber, and 8g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Slow Cook Chicken

Slow Cook Chicken

Here’s a wholesome, comforting meal to warm you up on a cold winter day. It’s filled with muscle-building protein and dotted with fiber-rich veggies to keep you on track with your fitness goals.

Putting dinner in the slow cooker before you leave for work in the morning is one of the easiest ways to ensure that you’ll be eating a healthy dinner that night. This chicken breast comes out so tender that it literally falls apart—it’s delicious. Enjoy!

What you need
Serves 6

1 Tablespoon olive oil
1 small red onion, chopped
1 small yellow onion, chopped
3 garlic cloves, minced
3 lbs organic, boneless, skinless chicken breasts
salt and pepper
12 dried figs, chopped
1 cup butternut squash, chopped
1 cup chicken broth
1 teaspoon dried rosemary
2 Tablespoons fresh tarragon, chopped
2 Tablespoons fresh sage, chopped

Instructions

1. In a large skillet place the olive oil over medium heat. Add the onions and garlic and sauté for 5 minutes.

2. Rinse the chicken and pat dry. Season with salt and pepper. Add to the skillet, browning each side for about 5 minutes.

3. Transfer the contents of the skillet to your slow cooker and top with the remaining ingredients.

4. Cook on low for 6 hours.

Nutrition
One serving equals 389 calories, 7g fat, 400mg sodium, 27g carbohydrate, 2g fiber, and 48g protein

I hope that you get a chance to give this recipe a try this week

Dark Chocolate Coconut Cups

Dark Chocolate Coconut Cups

Oh My Goodness! These dark chocolate coconut cups are the perfect recipe for your new sweet tooth obsession! It’s super easy to make and tastes like candy without the guilt. Keep you freezer loaded with these tasty treats! Enjoy!

What you need
Serves 15

For the Dark Chocolate:
1 bag lily’s chocolate chips (stevia sweetened)
1 teaspoon coconut oil

For the Coconut Filling:
½ cup Unsweetened Coconut Flakes
¼ cup coconut oil
½ teaspoon vanilla extract
⅛ teaspoon sea salt
Liquid Stevia to taste

Instructions

1. On a rimmed baking sheet that will fit in your freezer, arrange 15 mini cupcake liners.

2. Place the chocolate and coconut oil in a double boiler over medium heat. Melt, stirring often, until smooth. Remove from heat.

3. Carefully spoon a teaspoon of melted chocolate into the bottom of each cupcake liner. Place the pan in the freezer for 10 minutes to harden.

4. Combine the filling ingredients in a food processor. Pulse until creamy and fully combined. Remove the pan from the freezer and place a heaping teaspoon of filling in each liner. Press down to level off the tops.

5. Drizzle the remaining chocolate over the filling, covering all of the white with chocolate. Place the pan back into the freezer for 10 minutes to harden. Serve and enjoy! Keep leftovers stored in the freezer.

Nutrition
One serving equals 102 calories, 8g fat, 9g carbohydrate, 0g sugar, 16mg sodium, 3g fiber, and 2g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Toasted Lemon Quinoa Cabbage Salad

Toasted Lemon Quinoa Cabbage Salad

Here’s a unique new salad recipe to try, that’s far from ordinary. With cabbage, green olives, chickpeas, quinoa and a lemony dressing, this salad really satisfies! It’s fantastic as a meal all on its own, or to be served with a larger meal.

There are many elements of this salad that stand out, most particularly the green olives. With a creamy feel and smooth taste, these olives are a perfect pair with the lemony dressing. Don’t be surprised if you find yourself making this salad time and time again – and sharing with your friends and family. Enjoy!

What you need
Serves 6

1 ½ cups water
½ cup red quinoa, rinsed well
1 teaspoon salt
2 Tablespoons extra-virgin olive oil, divided
½ head Savoy cabbage (about 1 pound), cored and thinly sliced lengthwise
1 can (15 ounces) chickpeas, drained and rinsed
3 ounces pitted large green olives, such as Castelvetrano or Cerinola, halved (about ¾ cup)
1 lemon, zested and juiced
Salt and pepper to taste

Instructions

1. Bring water to a boil in a medium pot over medium-high heat. Stir in quinoa and ½ teaspoon salt, and return to a boil. Reduce heat to low, cover, and simmer 15 minutes. Uncover, raise heat to high, and cook until water evaporates and quinoa is dry and tender, about 5 minutes (stir frequently to prevent scorching)

2. Heat 1 Tablespoon oil, cabbage, 1 teaspoon salt in a large nonstick skillet over medium-high heat, and cook, stirring occasionally, until tender and golden brown in places, about 8 minutes. Transfer to a bowl.

3. Add remaining oil to skillet. Return sautéed cabbage to skillet, add quinoa, and raise heat to high. Cook, stirring occasionally, until quinoa is toasted and crisp, about 8 minutes. Remove from heat. Add chickpeas, olives, and lemon zest and juice, and toss to combine. Season with salt and pepper. Enjoy!

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

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Butternut Apple Ginger Soup

butternut
butternut
  • 4 pounds whole butternut squash (about 2 medium), halved lengthwise and seeds removed
  • 2 tablespoons unsalted butter (1/4 stick)
  • 1 medium Granny Smith apple (about 8 ounces)
  • 1/2 medium yellow onion
  • 8 fresh sage leaves
  • 2 1/2 cups low-sodium vegetable or chicken broth
  • 2 1/2 cups water
  • 1 1/2 teaspoons kosher salt, plus more as needed
  • 1/4 teaspoon freshly ground black pepper, plus more as needed
  • 1/3 cup heavy cream
  • 1/2 cup toasted pumpkin seeds, for garnish (optional)
  1. Heat the oven to 425°F and arrange a rack in the middle.
  2. Line a baking sheet with aluminum foil. Place the squash pieces cut-side up on the baking sheet. Melt 1 tablespoon of the butter and brush all of it over the tops and insides of the squash halves (alternatively, you can rub it on evenly with your fingers). Season generously with salt and pepper. Roast until knife tender, about 50 minutes to 1 hour.
  3. Meanwhile, peel, core, and cut the apple into medium dice. Cut the onion into medium dice. Melt the remaining tablespoon of butter in a large saucepan or Dutch oven over medium heat. Add the apple, onion, and sage, season with salt and pepper, and cook, stirring occasionally, until softened, about 7 minutes. Remove the pan from the heat and set aside.
  4. When the squash is ready, set the baking sheet on a wire rack until the squash is cool enough to handle. Using a large spoon, scoop the flesh into the saucepan with the sautéed apples and onions; discard the skins.
  5. Add the broth, water, and measured salt and pepper, stir to combine, and bring to a boil over medium-high heat. Reduce the heat to medium low and simmer, stirring occasionally and breaking up any large pieces of squash, until the flavors meld, about 15 minutes. Remove the pan from the heat and stir in the cream.
  6. Using a blender, purée the soup in batches until smooth, removing the small cap (the pour lid) from the blender lid and covering the space with a kitchen towel (this allows steam to escape and prevents the blender lid from popping off). Alternatively, use an immersion blender. Taste and season with salt and pepper as needed. Serve garnished with the pumpkin seeds, if using.

http://www.chow.com/recipes/30466-roasted-butternut-squash-soup

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Turkey Bacon Meatloaf

Pure Heaven 2 lbs of ground turkey

1 lbs of bacon cut into pieces

1 large yellow onion diced

4 garlic cloves minced

2 eggs beaten

2 Tbl coconut flour or 1 cup of almond meal

1 tbl Cumin

1 tbl Oregano

Salt and Pepper to taste

Mix all ingredients together and put in a large bread loaf pan or you can do two small pans. I used one large one.

Bake at 350 degrees for one hour or until no longer pink in the middle. Remove from the oven and let rest for about 10 minutes. Slice and eat!

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Raisin Clusters

raisins clusters  

If you like coconut and you like candy - these little treats are the best!

These are GAPS friendly and are actually good for you. You can add a variety of dried fruit, nuts, seeds, spices, or different extracts to give them a variety in taste. Have you tried other no-bake treats? Steph's Energy Bites, or Amee's Date Balls I store these in the freezer. When I want one I take out and let sit for just a couple of minutes and devour.

Ingredients:

1 cup Coconut Butter

1 - 2 TBSP Local Honey

2 TSP Organic Vanilla Extract

1/4 cup Raisins

Other Nuts and Seeds Optional

Mix coconut butter, honey, and vanilla until creamy. Add in your raisins. Use your hand or a small scoop to form 1 inch balls. Place the ball on a glass baking dish or a cookie sheet covered with parchment paper. Press down to flatten the bottom. Repeat with each one. Place the baking dish in the refrigerator to chill for at least 30 minutes to allow candies to harden. Once chilled put the into a air-tight container and store in the refrigerator or freezer.

original recipe inspired by Internal Bliss Cookbook

Homemade Coconut Butter

coconut butter YES!! you Can make your own coconut butter.

All you need is Full Fat Unsweetened Coconut

and a reliable blender

Instructions

Homemade Coconut Butter: Take your shredded coconut  and simply blended it in your blender for about 3-5 minutes. (Note: If you use a food processor, blend for 10-ish minutes.) That's all there is to it!

Side note: Depending on where you live--and the temperature/altitude--you might have trouble with this recipe. It works perfectly for me, just a little patience. Coconut butter is very temperamental and reacts oddly in different climates. So please know before trying that there's a chance this recipe might not work for you. Also, if it refuses to turn to butter for you, it might be worth a shot to add some coconut oil to the blender... sometimes that fixes things right up!

These instructions are provided by Chocolate Covered Kate's Blog. She has a FAQ page to guide you along.

 

Grain Free Nut Free Pumpkin Pancakes

pancake The world according to pumpkin facts over one billion pounds of pumpkin are produced each year in the US.  Scientifically speaking, pumpkins are a fruit (they contain seeds) but when it comes to cooking, they are often referred to as vegetables. Pumpkins are low in calories, 100 grams of pumpkin produces around 26 calories of energy. Thanksgiving is a time that I pull out all my favorite pumpkin recipes.

Pumpkins were an important food source for the pilgrims, as they stored well, which meant they would have a nutritious food source during the winter months. It is documented that pumpkins were served at the second Thanksgiving celebration. When mentally picturing an early Thanksgiving, we usually think of a Pilgrim woman in a bleached starched white apron holding a pumpkin pie with a perfectly fluted crust . The truth is in fact, quite the opposite. The Pilgrims cut the top off of a pumpkin, scooped the seeds out, and filled the cavity with cream, honey, eggs and spices. They placed the top back on and carefully buried it in the hot ashes of a cooking fire. When finished cooking, they lifted this blackened item from the earth with no pastry shell whatsoever. They scooped the contents out along with the cooked flesh of the shell like a custard. Yumm! The Pilgrims were also known to make pumpkin beer. They fermented a combination of persimmons, hops, maple sugar and pumpkin to make this early colonial brew.

I did not make pie or beer but I did create a pumpkin pancake that the kids loved! The best part is they are grain free and nut free. Double bonus!

Let's Get Started

Yields about 8 - 10 3" pancakes.

4 eggs at room temp

2 heaping TBL of pumpkin  I used this kind

1 TBL Honey

1/4 - 1/2 cup of coconut flour

1/2 tsp salt

1/2 tsp baking soda

cinnamon to taste

nutmeg to taste

ghee or coconut oil to fry your pancake

The down and dirty:

combine your eggs, pumpkin, and honey in a food processor. slowly add in your dry ingredients. You want the batter drippy enough that it comes off the spoon easily, and spreads out in your pan. If you get it to dry - add a little bit of water to thin it out. Fry up in your pan - be cautious when flipping. These were delicious with a serving of honey or maple syrup on top.

Enjoy ~