Healthy With What You Have

 


Sometimes you have to try to make it healthy with what you have on hand. A few days ago, we were low on groceries so I had to scrape together a meal with what was in the fridge and pantry. Here’s what I came up with.

We had fresh low sodium mozzarella left over from Margarita pizza. We had cherry tomatoes that are always on hand for salads. I had fresh basil growing in my garden.

I used 1/2 cup of fresh mozzarella, 6 cherry tomatoes cut in two and 3 to 4 fresh basil leaves torn into small pieces.

Put the cheese on a plate, put in in the microwave for 10 seconds at a time until it begins to melt. Lightly press the tomatoes into the cheese and cook for another 10 seconds. Press the basil into the cheese and enjoy!

This is one serving of protein or 2 servings of healthy fat and 1/2 veggie (if you are a 21 day fixer)

Would you like some help to eat right and lose weight? Healthy meal planning templates will help you eat the right foods in the right amounts. Learn more!

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21 Day Fix Shrimp Recipe

When I come home from work, I want something tasty for dinner. What I don’t want is something heavy and unhealthy. I definitely don’t want to spend an hour or more in the kitchen. Thirty minutes from start to finish is my limit! If I post a recipe for you on my blog, it has to pass the test (tasty, quick and healthy). I won’t post it unless I’ve cooked it myself, loved it and plated it in under 30 minutes.

That’s why I’ve picked Jackie Damp’s yummy Shrimp dish. I’ve made this several times. Hubby and I both like this one. It’s easy because the prep is minimal. The shrimp, vegetables and spices mix together for an interesting flavor. I hope you will enjoy it as much as I do! If you are a fixer, this recipe is worth 2 reds 1 green and 1 tsp, (plus 1 yellow for the rice or quinoa) Check out Jackie’s website for other great recipes.

 

 

 
You will need:
1 1/2 cups of frozen, cooked shrimp (peeled and deveined)
2 cups fresh spinach
2 cups cherry tomatoes, halved
2 cloves garlic (you can also use tsp bottled garlic)
2 tsp olive oil
2-3 basil leaves, torn
1 cup cooked brown rice or quinoa

Cook rice or quinoa according to package directions
Heat oil in a skillet over medium heat
Add tomatoes, cover and cook over medium-low heat for a few minutes
Add garlic, simmer for 5-10 minutes
Mash tomatoes and garlic with a potato masher
Add spinach and cook until spinach wilts
Add shrimp and basil leaves cook for a few minutes and stir until all flavored are mixed
Top with shredded Parmesan cheese and put over the rice or quinoa

If you like this recipe, there are a bunch more on my Pinterest boards labeled “21 day fix” and “favorite recipes”.

Let me know how you like this recipe in the comments.

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Recipe: Pineapple Salsa Pork

 

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I have been blogging lately about the importance of diet for women dealing with menopause. It’s amazing how the right foods in the right combinations can help with all the annoying symptoms of lower estrogen levels. Here’s a great recipe I have been making for a few years. I tweaked an e-diets low fat recipe to come up with Pineapple Salsa Pork.

Why it’s menopause friendly:

Lean protein to build muscle
Complex carbs (brown rice) to keep insulin levels more even
Smaller amounts of spices than the original recipe to keep the hot flash monster at bay
Antioxidents in the pineapple and salsa

If you are a fixer, this recipe equals
3 RED, 1/2 GREEN, 1 PURPLE, 1/2 YELLOW, 2 tsp

This recipe is written for two people. You can adjust it as needed.

You will need:
8 oz lean pork (I use boneless pork chops)
1/4 tsp chile powder
1/4 tsp cumin
1/4 tsp paprika
1/4 tsp black pepper
6 Tbsp salsa
1/2 cup pineapple chunks
1 Tbsp chopped fresh cilantro
1/4 tsp oregano
2 tsp olive oil
1 cup uncooked brown rice

(cook rice according to package directions and keep warm)

1. Cut the pork into bite size pieces
2. Mix the chile powder, cumin, paprika, and black pepper together, then coat the pork evenly
3. Add olive oil to a pan and cook the pork over medium high heat until no longer pink. Drain if needed.
4. Add the salsa and pineapple with juice, bring to a boil and cook 1 to 2 minutes
5. Add the cilantro and oregano and cook for 1 to 2 more minutes
6. Add cooked rice to pork and pineapple. Stir to mix and serve.

I served this with a salad to add some more fresh veggies to the meal. Enjoy! If you try it, let me know how you like it!

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21 Day Fix Fiesta Chicken

This recipe came into being after I made some 21 day fix enchiladas. There were some ingredients left over and I used them to make this one. It made a delicious, filling lunch. You will need:

1/2 green container of canned corn
1/2 green container of black beans, rinsed and drained
1 red container of cubed, cooked chicken breast (I used chicken I had pre-cooked, but the pre-cooked, pre packeged chicken strips would work well too)
1 tsp non fat, unsweetened Greek yogurt
1 orange container of salsa

1. Mix the cooked chicken and the yogurt
2. Spread the container of corn and beans on a plate
3. Top the corn and beans with the chicken mixture
4. Drizzle with salsa
5. Heat in the microwave for 45 seconds and enjoy

If you make it, let me know how you like it.

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21 Day Fix Beef and Broccoli Stir Fry


I’m done with my three weeks of 21 Day Portion Fix. I’m now on maintenance. So far, I’ve lost five pounds and my hubby has lost seven. He’s not even really a fixer. He just counts his calories and eats what I cook for him in the evening. So I think we will keep going. Because if it’s not broken, don’t fix it! Yikes, that was a really bad pun.

Here’s a recipe I came up with myself. I love stir fry and this is all “fixed” up to be a healthy meal for two (there I go with the bad puns again, sorry). if you are a fixer, this is worth:

1 red, 1 orange, 1 1/2 green, 1 yellow

You will need:


1.  Cut the beef into bite size pieces
2. Stir the soy sauce and coconut oil together in a medium bowl
3. Add the beef to the soy mixture and marinate. I marinated for about 30 minutes.
4. Rinse frozen broccoli in colander with warm water
5. Mix rice and water in microwave safe bowl and cook in microwave according to package directions
6. Stir fry beef on medium high heat until no longer red
7. Add broccoli and stir fry until heated through
8. Add brown rice and stir fry briefly until mixed
9. Season to taste with onion powder and garlic powder and serve

 

– Posted using BlogPress from my iPad

New 21 Day Fix Recipe: Blueberry Banana Pancakes

I had a little time on Sunday morning to experiment with my pancake recipe. I wanted to try a blueberry pancake. Here’s what I came up with. They were tasty and filling. They got me through to a late lunch.

If you are a fixer, this recipe has 1 protein (red), 1 carb (yellow), and 1 fruit (purple) 1 tsp. (butter)

 2 eggs
1/2 yellow container of oatmeal and 1/2 yellow container Bisquik (This equals 1/3 cup)
1/2 banana
1/2 purple container of blueberries divided
1 teaspoon butter

Crack two eggs and put them in a blender. Blend them until smooth.
Add 1/2 banana and 1/2 of the blueberries. Blend well. Keep the other 1/2 blueberries.
Add the yellow container of Bisquik and oatmeal. Blend well.
Heat electric skillet to 300 degrees
Pour two pancakes into skillet
Cook until pancakes begin to bubble around the edges
Flip and cook on the other side
Top and serve with the remaining blueberries on top

Try them and let me know what you think!
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– Posted using BlogPress from my iPad

21 Day Fix Breakfast Recipe

I’m in my third week of Portion Fix.  It’s going well, I’ve lost the Christmas weight.  The best part is I feel a lot better.  I think it’s the fact that I am eating a LOT less sugar.  I’ve noticed that my workouts are easier. That in itself will keep me eating this way!

Anyway, I said I would be posting some of my own recipes.  Here’s an easy breakfast recipe that will keep you full all morning.  It’s a veggie omelet.  You need:

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1/2 blue of cheddar cheese

1/2 green of green pepper and tomatoes

1 red of Egg Beaters

  1. Chop green peppers and cherry tomatoes
  2. Spray a medium sized pan with PAM
  3. Saute the peppers and onions until tender
  4. Pour the egg Beaters over the peppers and onions
  5. Cook until Egg Beaters are solidified
  6. Sprinkle cheese over the top of the omelet
  7. Fold over and cook just until cheese melts
  8. Top with salsa if desired and enjoy!

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Simple Portion Control

Happy 2015! A brand new year is a chance to wipe the slate clean and start again.  A chance to make new goals and a plan to reach them. Do you want to lose weight, become healthier and more fit, challenge yourself with something you need to prepare for? January is a great time to start.

21 day fix

This year my goal is to lose the holiday weight that crept on.  It’s much harder to do now that I am older.  I need a definite portion control plan. For the next three weeks, I’m using Portion Fix to help me cut the junk and eat the right amount of nutrients without overeating. Portion fix is a system to help you cut back on the calories without actually counting calories (which I hate). It used to be part of an exercise program called 21 Day Fix, but you can buy the containers seperately now (Yay!) The concept is simple, it’s just a series of containers that are colored according to the types of food you eat.  Green is for veggies, purple for fruit, red for protein, yellow for carbs, blue for healthy fats like milk and cheese. orange for salad dressings, seeds etc. and teaspoons for oils and nut butters.  You get to eat certain amounts (containers) of each type of food depending on your weight and if you want to lose or maintain your weight.

The very cool and helpful thing I discovered is that Pinterest is filled with recipes using this concept.  If you just search Pinterest with the phrase “21 day fix”  you will find tons of information and recipes.  You can make your own board and pin the recipes that appeal to you.  It makes cooking dinner pretty easy.  I have tried to keep lunch simple by buying some lean meats and canned veggies.  Then I just filled the containers, mixed the meat and veggies so I can microwave them at work and take another container of my favorite fruits. Breakfast is usually a protein shake for me, but you can find a lot of breakfast and lunch recipes, as well as snack ideas on Pinterest too. Here’s a link to follow my board if you’d like to.  I may even try to create a few of my own recipes or change the ones I try.  I’ll keep you posted.

Do you have any 21 Day Fix recipes to share?  Put a link in the comments!
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