Wednesday, November 28, 2018
This is super simple to make! You can spice it up with any other spice you like too (cinnamon, nutmeg, pumpkin spice or any of my fave Flavor God sweet seasonings too! For more servings just multiply the recipe accordingly
1 cup unsweetened almond milk
1 tbsp unsweetened cocoa powder
Stevia (Depends on your liking for amount. I use 2 packets per cup)
Add the cocoa powder to a large cup with a little bit of water. Mix it up until well blended then microwave it for about 30 seconds.
Add the almond milk, mix well again and microwave it for about 30 seconds again. The time really depends on how hot you want it and how powerful your microwave is!
When done, take it out, add the stevia and enjoy. I love whipped cream so I add a tiny bit to the top and it’s perfect for chilly days like the ones ahead
Notes: Any milk Can be substituted for the almond milk and any sweetener may be substituted for the stevia BUT almond milk and stevia are the best choices for calorie, sugar and carb control
For those on special diets, this is a vegan, gluten free, low calorie, dairy free recipe
Thursday, October 11, 2018
These are amazing! Zucchini Grilled Cheeeeeeese! Delicioussssss! And low carb!
2 c. grated zucchini
1 large egg
1/2 c. freshly grated Parmesan
2 green onions, thinly sliced
1/4 c. cornstarch
Freshly ground black pepper
Vegetable oil, for cooking
2 c. shredded Cheddar
Squeeze excess moisture out of zucchini with a clean kitchen towel. In a medium bowl, combine zucchini with egg, Parmesan, green onions and cornstarch. Season with salt and pepper.
In large skillet, pour enough vegetable oil to layer the bottom of the pan.
Scoop about 1/4 cup of the zucchini mixture onto one side of the pan and shape into a small square.
Repeat to form another patty on the other side.
Cook until lightly golden on both sides, about 4 minutes per side.
Remove from heat to drain on paper towels and repeat with remaining zucchini mixture.
Wipe skillet clean.
Place two zucchini patties in the same skillet over medium heat.
Top both with shredded cheese, then place two more zucchini patties on top to form two sandwiches.
Cook until the cheese has melted, about 2 minutes per side.
Repeat with remaining ingredients. Serve immediately.
Wednesday, September 5, 2018
Monday, August 20, 2018
2 pints of egg whites
2 cups steamed broccoli
1/2 cup shredded cheddar cheese
1/2 cup chunky salsa of your choice
No salt seasoning if your choice
Smoked paprika (optional)
Non stick cooking spray
12 count muffin tin
1. Preheat oven to 375 degrees
2. Spray muffin tin with non stick cooking spray
3. Pour egg whites into it leaving a small amount of room in each one for other ingredients
4. Add broccoli. I buy frozen broccoli, steam it and have it ready to go in the fridge
5. Sprinkle cheese on top
6. Add about half to a full teaspoon of salsa
7. Sprinkle seasoning and smoked paprika on top
8. Bake until golden brown. Test them before removing them. If they come out of the tin while and are fully cooked all the way around, they are ready to go. I like my eggs very well done so I wait until they are very golden brown.
9. Let cool and enjoy! I eat them cold but you can reheat in the microwave if you wish. I sometimes add a slice of baked sweet potato on top OR you can bake them with the sweet potato on the. Ittom, adding it before you add the egg whites to the tin. TONS of options with these
Tuesday, August 7, 2018
Saturday, July 28, 2018
Food Swaps! They’re so important to learn when it comes to getting HEALTHY and this Shrimp Scsmpi comparison is one of my faves!
Low Carb vs High Carb! Comparing Zucchini Noodles & Pasta - Shrimp Scampi recipe included also ⬇
A simple swap can make ALL the difference in your carbs! I love pasta but rarely do I just have it. Most typical pasta plates look like the right pic (around 2 cups pasta) and 88+ grams carbs
On the left is what I usually do! There's around 6 oz of zoodles (about 3+ cups) which is only 10 grams of carbs. This means more volume for less cals. It's important to remember though that carbs are NOT bad - You NEED them! Just be mindful of portion sizes when meal planning depending on your goals AND the types of carbs you eat! Pasta tends to be very heavy, causes bloat and raises insulin leading to cravings
Quick Shrimp Scampi
3-4 zucchini squash
2 bags raw peeled shrimp (about 400 g each)
1-2 cloves of garlic (preference)
1 tsp salt
1 tsp garlic powder
1 tsp crushed red pepper
juice of 2 lemons
2 tbsp butter OR 1 tbsp coconut or olive oil
Use a vegetti or similar to spiralize the noodles. Put zucchini noodles into a colander and salt liberally let sit for 20 minutes (very important!) After 20 minutes, rinse and pat dry with a paper towel
Melt butter/oil and the 1-2 garlic cloves in a skillet or saute pan. Saute noodles over med-high heat for 4-5 minutes. Remove from heat and set aside.
Sautee shrimp in butter/oil then add spices + lemon juice and simmer until cooked through (usually no more than 5 mins). Add on top of zoodles. Garnish with fresh parsley and parmesan cheese if desired and ENJOY 😋
Wednesday, July 11, 2018
LOVE mason jar salads! And this is one of my faves because I love the quinoa in it! Keeps me full and that takes care of that carb craving
Prep Time 20 mins
Cook Time 0 mins
Total Time 20 mins
3 Tbsp. balsamic vinegar
2 Tbsp. fresh lemon juice
1/2 tsp. raw honey (or pure maple syrup)
1 tsp. Dijon mustard
1 Tbsp. + 1 tsp. olive oil extra virgin
2 cups cooked quinoa
4 cups sliced cucumbers
4 cups halved cherry tomatoes
3 cups grilled chicken breast boneless, skinless, sliced
1/2 cup crumbled feta cheese
To make dressing, combine vinegar, lemon juice, and honey in a medium bowl; whisk to blend.
Add mustard; mix well.
Slowly add oil while whisking; mix well. Evenly divide dressing between 4 one-quart Mason jars. Set aside.
Evenly layer quinoa, cucumbers, tomatoes, chicken, and cheese on top of dressing in jars.
Serve immediately or cover and refrigerate for up to 3 days. Shake before serving.
Variation (Add 1 green container per serving): Add 4 cups fresh baby spinach.
Saturday, June 30, 2018
Lemons are vitamin C rich citrus fruits that enhance your beauty, by rejuvenating skin from within bringing a glow to your face. One of the major health benefits of drinking warm lemon water is that it paves the way for losing weight faster, thus acting as a great weight loss remedy.
Lemon Water Flushes Out Toxins And Is Extremely Beneficial For The Body
Warm lemon water serves as the perfect ‘good morning drink’, as it aids the digestive system and makes the process of eliminating the waste products from the body easier. It prevents the problem of constipation and diarrhea, by ensuring smooth bowel functions.
Nutritional Value Of Lemons
A glass of lemon juice contains less than 25 calories. It is a rich source of nutrients like calcium, potassium, vitamin C and pectin fibre. It also has medicinal values and antibacterial properties. It also contains traces of iron and vitamin A.
Lemon, a fruit popular for its therapeutic properties, helps maintain your immune system and thus, protects you from the clutches of most types of infections. It also plays the role of a blood purifier. Lemon is a fabulous antiseptic and lime-water juice also works wonders for people having heart problems, owing to its high potassium content. So, make it a part of your daily routine to drink a glass of warm lemon water in the morning and enjoy its health benefits.
16 Health Benefits Of Drinking Warm Lemon Water
- Lemon is an excellent and rich source of vitamin C, an essential nutrient that protects the body against immune system deficiencies
- Lemons contain pectin fibre which is very beneficial for colon health and also serves as a powerful antibacterial
- It balances to maintain the pH levels in the body
- Having warm lemon juice early in the morning helps flush out toxins
- It aids digestion and encourages the production of bile
- It is also a great source citric acid, potassium, calcium, phosphorus and magnesium
- It helps prevent the growth and multiplication of pathogenic bacteria that cause infections and diseases
- It helps reducing pain and inflammation in joints and knees as it dissolves uric acid
- It helps cure the common cold
- The potassium content in lemon helps nourish brain and nerve cells
- It strengthens the liver by providing energy to the liver enzymes when they are too dilute
- It helps balance the calcium and oxygen levels in the liver In case of a heartburn, taking a glass of concentrated lemon juice can give relief
- It is of immense benefit to the skin and it prevents the formation of wrinkles and acne
- It helps maintain the health of the eyes and helps fight against eye problems
- Aids in the production of digestive juices
- Lemon juice helps replenish body salts especially after a strenuous workout session
Packed with all the goodness, make it a point to begin your day with a glass of warm lemon water. Its cleansing and healing effects will have positive effects on your health in the long run. However, it is very important to note that when lemon juice comes directly in contact with the teeth, can ruin the enamel on the teeth. Hence, it is advised to consume it diluted and also rinse your mouth thoroughly after drinking lemon juice.
Via Food Matters
Wednesday, June 6, 2018
Lately I’ve been getting many messages about my upcoming group teaching this INCREDIBLE new program so I thought I’d share & tell you guys ALL about it
Yes I’m a firm believer in the program I’ve been using to get where I am BUT this program is what’s really helped me understand emotional eating & why it’s something that’ll keep creeping back into our lives if we don’t get a handle on it
So read below! I teach you the program & walk you through it EVERY step of the way!
📌You will learn directly from Ilana Muhlstein. A Registered Dietitian with a Masters in Nutrition. I will also be coaching you in my private 2BMindset Group daily, checking in with you, keeping you accountable & giving you extra info. If you get the program, my group & my coaching is FREE
📌Ilana lost 100lbs using her methods
📌She has worked for 15+ years in her private practice & at UCLA helping her clients have a healthy relationship with food and lose weight naturally, no gimmicks, no pills, no eliminating foods or food groups
📌The program is essentially like having 20+ private sessions with her which would cost thousands to learn her methods
📌You learn her core principles to nutrition, how she breaks down meals, food groups, positive mindsets and how that leads to effective weightloss and most importantly, maintenance
📌You learn how to effectively grocery shop, eat out at restaurants, 🎉parties, while traveling, etc without having to eat tiny meals. She teaches how to eat more & be satisfied yet still lose/maintain
📌The program helps with understanding plateaus, why the scale ⚖️ goes up & down, why we emotionally eat vs eat for hunger
📌It’s family 👨👩👧👦 friendly, vegan, vegetarian, diabetic friendly, etc. ANYONE can do this & benefit from it
📌 Includes TONS of easy recipes that aren’t only healthy but delicious too. Plus I add TONS more in my private group along w/ sample meal plans, snack ideas, daily fitness tips, nutrition tips, TONS of workout options (optional but suggested for 🤪 sanity), daily check ins & more
If you think you’d be interested in joining me, send me an email at email@example.com! Limited spots available
Friday, May 25, 2018
-- 4 Bell Peppers (any color)
-- 1 lb. Jennie-O lean or extra lean ground turkey (plain, taco or Italian flavor)
-- 2 cups of marinara sauce (homemade or your fave in a jar!)
--1 chopped onion (optional)
-- 1 cup rice or quinoa (optional)
--2 tablespoons of garlic
-- 1/2 cup shredded cheese or 4 slices of cheese (provolone or mozzarella)
1. Begin by rinsing and hollowing out your bell peppers. Try to use bell peppers that are large and round so they can sit well in a glass baking dish. After they're hollowed out, you can either bake them on a cookie sheet for about 20 minutes at 400 degrees to soften them up OR boil them. If you boil them, you'll need a large pot. Place them in the large pot covered in water. Bring water to a boil and let the bell peppers soften in the water for approximately 15 - 20 minutes. Once they are done, remove them from the water and place them in a square glass baking dish. For me, baking is easier :)
Wednesday, May 9, 2018
21 Day Fix Chicken Enchiladas
1-3 chicken breasts, cooked and shredded. It all depends on the size of the breast but it should equal 4 red containers.
1 can of black beans rinsed and dried.
1 can of diced tomatoes (and optional green chilies)
3/4 cup of plain Greek yogurt
2 tsp of southwestern seasoning (or taco seasoning)
Combine the chicken, seasoning, beans, diced tomatoes (and green chili’s) and Greek yogurt. Spoon the mixture into the tortillas, roll them and place them seam side down. Top with enchilada sauce and shredded cheese! Throw it in the oven on 350 for 30 minutes and BAM! 💥
You get 2 enchiladas for one serving! Which equals ❤️ 1 red, 💚 1 green, 💛 2 yellow, and 💙 blue per serving
Saturday, April 7, 2018
Guilt free pizza without giving up the taste!
If you love pizza, and come on, who doesn’t, you HAVE to try his low carb, gluten free, guilt free option!
Yield: 4-6 servings
1 pound ground chicken thigh (more flavor/fat than ground chicken breast but you can use breast or all ground chicken also)
1/2-3/4 cup grated (powdered) Parmesan cheese
1/2 cup shredded Parmesan or Mozzarella
1/4 cup frozen spinach (optional)
Salt, pepper to taste
1 1/2 tsp chili powder (optional)
Preheat oven to 400 degrees
In large bowl mix ground chicken thigh, cheese and seasoning
Thaw spinach and remove excess water with paper towel or cheesecloth, add to mixture
Line baking sheet with parchment paper and press chicken mixture into even thin layer
Bake for 20 minutes
Remove from oven and top with desired toppings (ideas: red onion, cilantro, chicken, bacon and sugar free or low sugar bbq sauce!)
Bake for an additional 10-15 minutes until cheese is melted and brown
If using ground chicken breast, reduce cooking temperature to 375 and reduce cooking time to 15 minutes or until cooked through. Add additional time after toppings until cheese is melted and golden, being careful not to overcook.
Once pizza cools a bit, it can be picked up like regular crust
If mixture seems too wet, add more grated parmesan. I used freshly ground chicken thigh so there was less moisture. If you’re using a roll of chicken, it could be more wet and need extra cheese
Personalize it with your favorite toppings and seasonings in the crust as well
Separate into 4-6 and freeze chicken crust (no toppings) individually for quick meal
Wednesday, March 28, 2018
Wednesday, March 14, 2018
Monday, March 5, 2018
Thursday, February 22, 2018
---King's Hawaiian Dinner Rolls
---2 lbs ground beef or ground turkey (preferably extra lean)
---1 red onion
---sliced cheddar cheese
---No salt seasoning (I use the Kirkland brand or Mrs Dash)
---Blend seasoning and smoked paprika (and any other seasoning you prefer to use) into your ground beef or turkey
---Spray a pirex dish to prevent sticking
---Spread ground beef or turkey in there to match the size of the dinner rolls packaging. Possibly spread it a little thicker since it'll shrink. It should a little over 1/2 an inch thick
---Bake at 400 degrees until fully cooked. Usually about 25 minutes
---While meat is cooking, finely chop the onion.
---Melt coconut oil in a skillet and caramelize the onion, then set aside.
---Remove beef or turkey from oven, drain the fat and set aside.
---Slice the King's Hawaiian rolls down the center all the way across.
---Clean the pirex dish the meat was cooked on or use another one & lay the bottom layer of rolls in it
---Place the cooked ground beef or turkey on top.
---Then cover with slices of cheese.
---Top with onions and place the top layer of rolls on top
---Melt a tablespoon of butter. Lightly brush the top of the rolls
---Bake at about 350 degrees for another 5-10 minutes or so until cheese is melted and rolls are browning
---Remove from the oven, let cool and slice. Then ENJOY!
---We made them with sweet potato fries on the side and it was PERFECT!
If you're following the 21 Day Fix, the breakdown is as follows:
Each slider = 1 red (beef or turkey), 1 blue (cheese), 1 yellow (rolls) 1 teaspoon (butter & oil),
Wednesday, January 31, 2018
Thursday, January 11, 2018
I looooove enchiladas! And this sounds yummy! To make it less damaging with the carbs 💛💛💛 I would cut the tortillas in half. Use 5 corn tortillas vs 10, add a little more chicken and maybe some onions, mushrooms and tomatoes for extra veggies 😉
Here's the recipe as is though!
9 hours 10 mins
Serves: Serves about 7
1.5 lbs. boneless skinless raw chicken breasts
1 28 ounce can Red Enchilada Sauce (I use El Pato Brand)
Add these ingredients at the end
10 corn tortillas
3 cups grated cheddar cheese (divided)
1 3.8 ounce can black olives (divided)
Put the chicken breasts and the enchilada sauce in your slow cooker.
Cook on HIGH for 4 hours or LOW for 8 hours.
Shred the chicken with 2 forks right in the slow cooker.
Cut the tortillas into strips, add to chicken and sauce.
Add 1 cup of cheese and half the olives into the sauce and chicken mixture.
Flatten the mixture slightly.
Add the rest of the cheese and the olives on top.
Cook on low for about 40 - 60 minutes longer.
Top with sour cream/ Greek yogurt (optional)