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Tropical chicken salad

Recipe of the Month: Tropical Salad with Teriyaki Chicken

This salad is fun and full of flavor, made with nutrient-packed microgreens, sweet mango, tender teriyaki chicken and guilt-free onion rings. Eat this and give your body the protein it needs as well as a healthy serving of fiber.

Servings: 6

Here’s what you need…

  • 4 organic, free-range chicken breasts
  • ? cup Organicville Island Teriyaki Sauce
  • 1 large yellow onion, cut into 1/2 inch slices
  • 1 cup almond meal
  • Dash of salt
  • ? teaspoon garlic powder
  • 1 cup coconut milk, full fat
  • 1 omega-3 egg
  • 4 cups organic micro greens or mixed greens
  • 1 fresh, ripe organic mango, sliced
  • 4 tablespoons organic goat cheese, crumbled
  1. Rinse the chicken breasts. Place in a large ziplock bag with the teriyaki sauce, mix until all the chicken is coated. Place in refrigerator for at least 30 minutes. (Do it overnight for even better flavor!)
  2. Preheat oven to 400? F. Lightly grease a baking sheet with coconut oil.
  3. In a shallow bowl combine the almond meal, salt and garlic powder. In another shallow bowl whisk the coconut milk and egg.
  4. Dip each onion ring in the milk mixture and then coat with the almond meal mixture. Place on prepared baking sheet.
  5. Bake for 20 minutes. Remove from oven, flip each onion ring, then return to oven for an additional 10 minutes.
  6. Heat a grill pan and lightly coat with coconut oil. Place the chicken breasts on the grill pan, and cook 4 minutes each side, until there is no longer any pink in the middle.
  7. Remove chicken from heat and slice.
  8. Prepare each plate with a pile of micro greens, sliced mango, goat cheese crumbles, a few onion rings and then top with teriyaki chicken.

Nutritional Analysis: One serving equals: 366 calories, 2 g fat, 268 mg sodium, 23 g carbohydrate, 4 g fiber, and 40 g protein

turkey soup

Recipe of the Month: Simple Turkey Soup

Make this wholesome, quick meal at home tonight. It?s high in fiber, packed with protein and tastes quite comforting and delicious. Enjoy the leftovers as a quick lunch or as tomorrow?s dinner.

Servings: 8

Here?s what you need…

  • 2 teaspoons olive oil
  • 2 garlic cloves, minced
  • 1 bunch of carrots, chopped
  • 2 onions, chopped
  • 1 bunch of celery
  • 1 fennel bulb
  • 1.3 lbs lean ground turkey
  • 4 cups veggie broth
  • 1 (14.5 oz) can stewed tomatoes
  • 4 ears of corn, kernels sliced off cob
  • 3 tablespoons tomato paste
  • 2 teaspoons dried basil
  • Dash of salt and freshly ground pepper
  1. In a large skillet heat the olive oil. Add garlic. Add chopped carrots, cover for 5 minutes. Add onions, celery and fennel. Saut? until soft.
  2. In another skillet cook the ground turkey over medium heat until fully cooked, stirring often. Drain off excess fat.
  3. Transfer the veggies to large soup pot and add the remaining ingredients, and the cooked turkey. Cover and cook over low heat for 40 minutes. Add extra water as desired.

Nutritional Analysis: One serving equals: 274 calories, 6 g fat, 480 mg sodium, 34 g carbohydrate, 10 g fiber, and 21 g protein.

How to eat now

TIME Magazine: How to Eat Now

Eat at home because it?s good for you, it?s good for your family and it?s far easier than you think, says best selling food writer Mark Bittman, in a recent TIME?s cover story.

In today?s fast paced world we consume over 30% of our daily calories away from home. These less-than-wholesome calories are accumulating around our waists and draining our bank accounts.

So why do we eat out and shun the kitchen? Simple: convenience. We don?t have the time to toil away over a hot stove. However, evidence is mounting that we are paying big for the so-called convenience of outside food.

Obesity related diseases are on the rise, as are the number of folks who are just plain unhappy with how their bodies look and feel. Cooking at home seems to be the first step in our road to healthier bodies.

Here are the top 5 reasons that you should starting cooking and eating at home?

Reason #1: It?s Good For You

Hyperprocessed foods are harmful to our health, and that?s exactly where you?ve been getting the bulk of your calories. Even restaurant food that contains fresh produce, chances are high that the produce is not organic, or local or non-GMO. Most of us are eating less than half of the recommended amount of fiber, fruit and vegetables, which eating at home could quickly change.

Simple meals made at home with fresh produce and organic meats or eggs are nutritionally superior to over-flavored, over-processed restaurant food. Not to mention the high calorie beverages and starters that so often accompany a restaurant meal. When you eat at home you take in more nutrient-dense calories that are higher in fiber.

Reason #2: It?s Far Easier Than You Think

Eating out so often has conditioned our concept of a meal to be one with complicated flavors and accompaniments. This misconception has made us fear the kitchen. But I urge you to reconsider.

Meals made at home need not mirror those ordered in restaurants. On the contrary, simple is better when it comes to home cooking. Plan your entire meal around a couple of pieces of fresh produce and a wholesome, lean protein. No need for complicated sauces or sides ? these are where the harmful calories hide anyway.

Reason #3: It Costs Less

Fresh, simple ingredients do not cost much. Especially when compared to the cost of prepared meals. Bittman?s advice on ingredient shopping is to, ?Buy what you can afford, and cook it yourself. Rice, beans, bacon, salad, bread ?few things are cheaper than that.?

Shopping the perimeter of the store is always a good plan. Here you?ll find the fresh produce, meats, dairy and seafood. Venture into the aisles for oils and spices to compliment the fresh ingredients.

Reason #4: It Is Preventative Medicine

In the US the annual health care expenses related to obesity is $150 billion, according to the Center for Disease Control and Prevention. Worldwide this number is over $1 trillion annually. These numbers are staggering, and sobering when you think of all the individual lives that are being negatively impacted by obesity.

Rather than waiting for you and your family members to experience the health risks related to obesity, start your own mission to cook simple meals at home and redirect your future. Remember the words of Benjamin Franklin, ?An ounce of prevention is worth a pound of cure.?

Reason #5: It Reduces Body Fat

Eating at home is also one of the best ways to reduce your body fat. Bittman states that meals eaten at home contain an average of 200 calories less than meals eaten out. Let me tell you, a reduction in 200+ calories per meal will quickly translate to pounds lost!

Start today, and don?t be afraid to start small.

Pick one meal that you?ll make at home either today or tomorrow, and write down your simple menu and grocery list. You could start with the Simple Turkey Soup recipe below.

And let?s not forget the place that a challenging, consistent exercise program has in your quest for good health and a fit physique. My programs are specially designed to blast fat and to build muscle in all the right places.

Call or email me today to get started on a fat loss program that really works.

Breakfast cookies

Recipe of the Month: Breakfast Cookies

Yes, these cookies make an acceptable, wholesome breakfast! You?ll notice that there is zero sugar added to these cookies ? the sweetness comes from banana and applesauce. Feel free to add a large scoop of vanilla protein powder to the dough, to increase the protein content of each cookie. While it does take some time to make a batch of these breakfast cookies, you?ll have instant breakfasts for days to come afterwards.

Servings: 20

Here?s what you need…

  • 3 ripe bananas, mashed
  • ? cup unsweetened applesauce
  • 2 tablespoons coconut oil
  • ? cup golden raisins
  • 1 teaspoon vanilla extract
  • 1 teaspoon apple cider vinegar
  • ? cup coconut flour
  • 1 teaspoon ground cinnamon
  • 1 teaspoon baking soda
  • ? teaspoon sea salt
  • Optional, scoop of vanilla protein powder
  • ? cup unsweetened shredded coconut
  • ? cup sliced almonds
  • ? cup unsweetened, dried berries
  1. Preheat the oven to 350? F. Line a baking sheet with parchment paper.
  2. In a food processor, combine the bananas, applesauce, coconut oil, raisins, vanilla extract and vinegar. Pulse until smooth.
  3. In a medium bowl combine the coconut flour, cinnamon, baking soda, salt, and protein powder. Add to the food processor and pulse until combined. Add the coconut flakes, almonds and dried berries. Pulse briefly until just incorporated.
  4. Use an ice cream scooper to place the dough 2 inches apart on the prepared baking sheet. Flatten slightly. Bake for 25-35 minutes, until golden and baked through.
  5. Allow to cool for 5 minutes on the pan, then transfer to a cooling rack. Store in an airtight container in the fridge.

Nutritional Analysis: One serving equals: 86 calories, 3g fat, 61mg sodium, 10g carbohydrate, 2g fiber, and 5g protein.