A Deliciously Healthy Life

Food, Fitness, Lifestyle

Categories: Recipes

Protein Banana Nut Muffins

Prep Time: 10 Minutes // Baking Time: 20 Minutes // Makes 12 Muffins

These muffins are super easy to make and so TASTY plus at about 110 Calories per muffin, its a great healthy snack! (Macros listed at the bottom).

Ingredients:

  • 2 Large Bananas
  • 1 Egg
  • 1/4 Cup Sugar-Free Maple Syrup
  • 1/4 Cup Melted Coconut Oil
  • 1 Tbsp. Non-Fat Milk (or a milk alternative)
  • 1 Tsp. Vanilla Extract
  • 1 Tsp. Baking Soda
  • 1 Tsp. Baking Powder
  • 1 Tsp. Salt
  • 1/4 Cup Semi-Sweet Chocolate Chips
    • Use a no-added sugar one like “Enjoy Life”
  • 1.5 Scoop of Protein Powder of choice
    • I used 1st Phorm German Chocolate Cake
  • 1/2 Cup of chopped walnuts
  • 1/4 Cup Shredded Unsweetened Coconut (optional)

Directions:

  • Preheat oven to 350 degrees. Spray a muffin tin with non-stitck spray or line with cupcake liners
  • In a mixer or food processor blend bananas, eggs, syrup, coconut oil, milk, baking powder, baking soda and salt, and protein powder until smooth.
  • Stir in walnuts and chocolate chips.
  • Fill muffin cups with batter (about 3/4 filled) and top with shredded coconut
  • Bake for 20 minutes until you can poke a tooth pick in the center of muffin and it comes out clean!
  • Let cool and enjoy!

MACROS PER MUFFIN:

114 Calories // 10g Carbs // 6g Fat // 5g Protein

Categories: Recipes

Spicy Thai Yellow Shrimp Curry

In my husbands words, “this is my new favorite meal of yours… and you’ve never made a bad meal!” Great words coming from someone who is a MAJOR curry lover.

Serving Size: Roughly 2 people (If you like small portions or plan on making side dishes this could feed 4)IMG_1960

Macros: (Slightly varies based on brands)

Carbs: 58g  || Fat: 5.5g || Protein: 29g 

Ingredients: 

  • 2 Tsp. Avocado Oil
  • 1 Shallot (thinly diced)
  • 1 Serrano Pepper (diced)
    • Remove seeds if you do not like it spicy
  • 2 Tbsp. Crushed Garlic
  • 1 Yellow Bell Pepper – Cut into large pieces
  • 1 Green Bell Pepper – Cut into large pieces
  • 2.5 Tbsp. Curry Powder
  • 1 Tsp. Ginger
  • 1/2 Tsp. Salt
  • 1 Tsp. Pepper
  • 2 Cups (1 can) light coconut milk
  • 2 Tbsp. Light Soy Sauce or Coconut Aminos
  • 2 Cups of Cauliflower Florets
  • 1 Cup of Basmati Rice
  • 1.5 Cups of Largely diced pineapple
    • I used fresh pineapple, but you can use canned too.
  • 1/2 lb of shrimp.

Directions:

  1. Preheat a large sauté pan on medium-high with 1 tsp. avocado oil.
  2. Sauté shallot, serrano pepper and garlic until onions are soft (roughly 3 minutes)
  3. Stir in curry powder, ginger, salt, pepper.
  4. Stir in coconut milk and soy sauce… let simmer for 5 minutes.
  5. Boil 2 cups of water in a small pot, once boiling add 1 cup of basmati rice. Once water boils again, reduce heat to a simmer and cover for 15-20 minutes.
    1. I’ve noticed the time varies based on brand.
  6. Stir in cauliflower and pineapple letting the sauce fully coat the cauliflower.
  7. Cover pan, reduce heat to medium-low and let simmer for 15 minutes.
  8. Meanwhile, clean shrimp and season with salt and pepper
  9.  Pre-heat a small pan with remaining 1 tsp. of avocado oil
  10. Add shrimp and sear both sides until fully cooked (should be opaque) about 3-4 minutes per side.
  11. Once everything is done build your bowl of curry.
    1. Add rice and then cover with curry mixture and top with shrimp.
  12. ENJOY!
Categories: Recipes

Healthy Snickerdoodles

A healthier option to snickerdoodles, they are super easy to make and SOO GOOD!!

Macro-Friendly, Paleo, Grain-Free

Serving Size: 24 Cookies

Per Cookie: 69 Calories, 5.5g Fat, 5.5g Carb, 0.5g Protein

Ingredients: 

  • 1 1/2 Cup of Almond Flour (coconut should work fine if you have a nut allergy)
  • 1/4 Tsp. Baking Powder
  • 1/4 Tsp. Salt
  • 1/4 Tsp. Cream of Tarter
  • 3/4 Tsp. Baking Soda
  • 1/2 Cup Organic Coconut Sugar + 1 Tbsp. to roll the dough in
  • 1 Tsp. Vanilla Extract
  • 1 Tbsp. Milk
  • 1/2 Cup of melted coconut oil
  • 1 Tbsp. Cinnamon

Directions:

  1. Preheat oven to 330 degrees
  2. In a medium bowl, combine dry ingredients with a spatula (almond flour, baking powder, salt, cream of tartar, baking soda, and sugar.
  3. In a small bowl, combine melted coconut oil, milk and vanilla extract
  4. With a spatula, slowly mix-in wet ingredients into the dry mix until fully combined.
  5. Chill dough in the refrigerator for 2 hours
  6. Once chilled, in a small bowl combine 1 tbsp. of cinnamon and 1 tbsp. of coconut sugar
  7. Roll dough into balls and then coat with the sugar/cinnamon mixture
  8. Bake for 12 minutes (it won’t look 100% done, but will finish cooking while cooling)
  9. Let cool for 10 minutes on the baking sheet (it needs to set otherwise it will fall apart)
  10. Remove and let fully cool on a cookie rack

 

Categories: Recipes

Healthy Pumpkin Chocolate Chip Cookies

An easy and healthier way to enjoy cookies… doesn’t get much better than that right? The texture is more similar to a soft/moist cookie than the ones with the crunchy outer-texture.

Serving size: 12

Prep Time: 10 minutes

Cook time: 15 minutes per batch

MACROS:  117 Calories   Fat: 6g    Carbs: 16g    Protein: 3g

Ingredients:

  • 1/2 Cup of Canned Pumpkin
  • 1 Egg
  • 3/4 Cup of Almond Flour (Or Coconut Flour)
  • 1 Cup of Oats
  • 1/4 Cup of Organic Cane Sugar
  • 1/2 Tsp. Baking Powder
  • 1 Tsp. Vanilla Extract
  • 1/4 Tsp. Salt
  • 1 Tsp. Cinnamon
  • 1.5 Tsp. Pumpkin Pie Spice (I get this at Trader Joe’s
  • 1/4 Tsp. Nutmeg
  • 1 Cup of Chocolate Chips

Directions:

  1. Preheat oven to 350 Degrees
  2. In a medium mixing bowl combine all ingredients and mix with a spatula until combined.
  3. Divide mix into 12 equal sized balls and add to a baking sheet with parchment paper.
      1. If you don’t have parchment paper, use some sort of non-stick spray
  4. Bake for 15 minutes
  5. Let cool for at least 10 minutes, transfer to a plate.

Categories: Recipes

Herb Roasted Turkey Breast

I am not a huge turkey fan, but I always eat it in the spirit of Thanksgiving! However, this recipe was a game changer, the turkey was moist and VERY flavorful.

I used turkey breast for this recipe because it doesn’t take as long to cook and omitting the dark meat and skin makes it healthier!

Serving Size: 4 

Prep Time: 10 minutes 

Cook Time: Roughly 45 Minutes

Ingredients:

  • 2 Large Skinless-Turkey Breasts
  • 1 Tbsp. Minced Garlic
  • 1 TBSP. Chopped Fresh Rosemary Leaves
  • 1 Tsp. Chopped Fresh Thyme Leaves
  • 2 Tsp. Dy Mustard
  • 2 Tsp. Kosher Salt
  • 1 Tsp. Ground Black Pepper
  • 2 Tbsp. Avocado Oil (Regular Olive Oil is another option)
  • 2 Tbsp. Freshly Squeezed Lemon Juice

Directions:

  1. Pre-heat oven to 350 degrees F.
  2. In a small bowl, combine garlic, rosemary, thyme, dry mustard, salt, pepper, avocado oil and lemon juice.
  3. Spread mixture over turkey breasts
  4. Roast the turkey for 45 minutes (or until meat thermometer reads 165 degrees F).
    1. Tip: test it on the thickest part of the turkey as that takes longer to cook
  5. When the turkey is done, let sit for 10 minutes before slicing and serving.
  6. ENJOY!!!
Categories: Recipes

Healthy Grain-Free Stuffing

My favorite Thanksgiving dish is stuffing and this was an amazing alternative… as my mother/taste tester said, ” you don’t even miss the bread!” This is a great alternative for a grain free, gluten free, macro friendly, healthier alternative.

Serving Size: 4 

Prep Time: 15 minutes

Cook Time: 1 hour 

Ingredients: 

  • 2 Tbsp. Avocado Oil
  • 3 Cups diced yellow onion
  • 2 cups diced celery
  • 1 cup diced cremini mushrooms
  • 1 cup diced apple (I used a honey crisp apple)
  • 1/4 cup dried cranberries
  • 1/4 cup chopped parsley
  • 1/2 tsp salt
  • 1 tbsp. thyme
  • 1 tsp. garlic powder
  • 1/2 tsp. black pepper
  • 2 cups almond flour
  • 3 eggs (whisked)

Directions:

  1. Preheat oven to 350 degrees F
  2. Heat a large skillet on medium-high and add avocado oil.
  3. Add onion, celery, apple, mushrooms, cranberry, parsley and seasonings. Saute until onions and apples are soft. (5-10 minutes)
  4. Remove from heat
    1. If you do not have an oven safe skillet,  transfer mix into a medium-sized oven safe baking dish. (9×9 is suggested)
  5. Stir in almond flour, once fully mixed slowly stir in whisked eggs.
  6. Bake for 45 minutes
  7. ENJOY!!!

 

Categories: Recipes

Healthier Green Bean Casserole

I have actually never had Green Bean Casserole for Thanksgiving… but I know its a popular dish so I figured why not whip up a healthier version!

Ingredients: 

  • 1/4 Cup Grated Parmesan
  • 2 Tbsp. Chopped Fresh Parsley
  • 4 Tbsp. Oil (Olive Oil or Avocado Oil)
  • 2.5 Lb.s of green beans – trimmed
  • 1 Medium Yellow Onion sliced thin
  • 8 Ounces Cremini Mushrooms
  • 3 Tbsp. Almond Flour
  • 2 Cups Non-Fat Milk
  • 1 Tsp. Salt
  • 1 Tsp. Black Pepper
  • 1/4 Tsp. Ground Nutmeg
  • 1 Cup Non-Fat Greek Yogurt

Directions:

  1. Preheat Oven to a broil – oven rack should be positioned in the upper third of the oven. Spray an oven-safe baking dish with nonstick spray.
  2. Blanch the green beans
    1. Bring a large pot of water to a boil. Cook green beans for about 5 minutes
    2. Meanwhile, prepare a large bowl with ice and water, plunge into ice bath to stop the cooking and then transfer to a towel to dry.
  3. Meanwhile, in a large saucepan over medium heat, heat 1 tbsp of oil. Add onion and mushrooms stirring frequently till the onions are soft and the mushrooms have given up their liquid. Roughly 15 minutes.
  4. Add the remaining olive oil, then sprinkle the flour and stir until the flour turns golden. About 2 Minutes.
  5. While stirring, slowly add in milk, try to avoid any lumps.
  6. Stir in nutmeg, salt and pepper.
  7. Cook for 10 minutes, until it reduces and thicken to resemble a creamy gravy.
  8. Meanwhile, in a small bowl combine cheese, 2 tbsp of olive oil and parsley.
  9. Remove from the heat and quickly stir in Greek yogurt.
  10. Transfer half the green beans to the baking dish – spread half the sauce over the green beans. Add the remaining green beans and top with the remaining sauce
  11. Sprinkle cheese mixture over the top.
  12. Put in the oven and broil for about 3 minutes – watch closely to make sure it doesn’t burn!
  13. Enjoy!
  • If you want more of a crunch you can add crispy fried onions or add panko bread crumbs into the cheese mixture.
    • Trader Joe’s has canned crispy fried onions that are pretty good and not TERRIBLE for you.
Categories: Recipes

Butternut Squash with Wild Rice

SO FREAKING EASY AND SOOOOOOO GOOD! This recipe literally screams fall and is a great side dish addition for thanksgiving or simply with any fall dish.

Serving Size: 4

Ingredients:

  • 1 Cup of Wild Rice
    • I used a Brown Rice Medley from Trader Joes, but any sort of wild rice will work – I recommend not using the instant rice but user preference.
  • Chicken Bone Broth (use this instead of the water – amount depends on the rice directions, varies per brand and type)
  • 2 TBSP. Avocado Oil or Olive Oil
  • 3 Cups of diced butternut squash
  • 1/2 Tsp. Salt
  • 1 Tsp. Pepper
  • 1 Tsp. Garlic Powder
  • 1/4 Cup of dried cranberries
  • 1/4 Cup of toasted pecans
  • 2 Tbsp. Red Wine Vinegar
  • 1 Tbsp. Honey

Directions:

  1. Preheat oven to 350 Degrees F
  2. In a small pot cook rice and bone broth according to direction on the rice packaging.
  3. Meanwhile – Dice butternut squash
  4. Preheat a large skillet on medium, add oil.
  5. Add butternut squash, salt, pepper, and garlic powder. Saute for 10 minutes, till soft.
  6. While the squash is cooking, add pecans to an oven safe dish and toast for about 5 minutes
  7. Add dried cranberries to skillet and mix with butternut squash
  8. Once the rice is done add to butternut squash and cranberry mixture. Once fully mixed, stir in red wine vinegar and honey.
  9. Chop toasted pecans and sprinkle on top of the squash/rice mixture.
  10. ENJOY!
Categories: Recipes

Macro Friendly Grilled Chicken

This is a great macro friendly grilled chicken, packed with flavor without wasting grams of carbs and fats! The nutritional value is not included as it depends on the ounces of chicken breast you use. While you can use other types of chicken, I recommend breast since its lower in fat and carbs and higher in protein than say a thigh or wing.

 

Ingredients: 

  • 1 Tsp. Sea Salt
  • 1 Tsp. Pepper
  • 1 Tbsp. Cumin
  • 1 Tsp. Paprika
  • 1 Tsp. Garlic Powder
  • 1/4 Tsp. Cayenne Powder
  • 4 Chicken Breasts
  • Some sort of oil based spray – whether its olive oil or avocado oil etc.

Directions:

  1. Turn on grill – while it is heating up prep your chicken.
  2. In a small bowl combine salt, pepper, cumin, paprika, garlic powder and cayenne powder.
  3. Evenly coat each chicken breast (on each side with seasoning mixture).
  4. Spray both sides with oil-based spray (prevents it from sticking to the grill.
  5. Grill on medium heat for 5 minutes on each side – time my vary based on thickness of chicken breast.
  6. Enjoy!

** I will often use this recipe for meal prep or chicken fajitas and it tastes great when it’s               re-heated!