2019 Week 1 – The menu for the coming week! @MyTrainerMelissa @FoothillsWellnessCenter HAPPY NEW YEAR AND WELCOME TO THE 2019 52 WEEK EATING HEALTHY CHALLENGE! Monday Breakfast – Egg Souffle (make ahead on Sunday afternoon) Snack – Overnight oatmeal (make ahead on Sunday afternoon) Lunch – Mason Jar Chicken pot pie (make ahead on…
Month: December 2018
2018 Week 52 Balsamic Chicken and Vegetables
INGREDIENTS: 1/3 cup balsamic vinegar 2 tablespoons honey 1 tablespoon coconut sugar 1 tablespoons olive oil for sauce + 2 tablespoons for cooking chicken 2 teaspoons arrowroot 1/2 teaspoon salt, or to taste 1/2 teaspoon pepper, or to taste 4 thin-sliced boneless skinless chicken breasts (about 1 pound), seasoned with salt and pepper about 2…
2018 Week 52 Crockpot BBQ Chicken
Ingredients 2 lbs boneless, skinless chicken breasts 1 cup BBQ sauce 1/4 cup Zesty Italian dressing 1/4 cup coconut sugar 1 tbsp Worcestershire sauce salt to taste Directions 1. Season chicken breast lightly (a small pinch per breast) with some sea salt and place in your crockpot. 2. Combine BBQ sauce, dressing, coconut sugar, Worcestershire…
2018 Week 52 Caprese Chicken
INGREDIENTS: 4 skinless chicken breasts Sea salt & freshly ground black pepper 2 tablespoons olive oil, divided 3 large garlic cloves, minced 2 pints cherry tomatoes, halved 10 large basil leaves, finely chopped 8 oz fresh buffalo mozzarella, sliced in 1/2 inch thick slices balsamic vinegar, to taste DIRECTIONS: 1. Salt and pepper both sides…
2018 Week 52 Crockpot Ribs
Ingredients 2 (2 . to 3 lb) racks beef baby back ribs Rib Rub 3 tablespoons paprika 1 tablespoon smoked paprika 1 tablespoon garlic powder 1 tablespoon mustard powder 1 tablespoon ground ginger 1 teaspoon salt 1/4 teaspoon allspice 1/4 teaspoon cayenne pepper Sauce 1 1/2 cups honey 3/4 cup reduced-sodium soy sauce 3/4 cup…
2018 Week 52 Blueberry Pie Overnight Oats
For the “pie crust” topping: 2 tablespoons old-fashioned rolled oats 1 tablespoon almond flour 1 tablespoon coconut sugar 1 tablespoon coconut oil, softened to room temperature (but not liquid) 1/4 teaspoon ground cinnamon For the overnight oats: 2 cups old-fashioned rolled oats 2 teaspoons chia seeds 1 scoop No Whey – pea protein 6 tablespoons…
2018 Week 52 Waffles
Ingredients 1 1/2 cups oat flour 2 teaspoons baking powder 1/2 teaspoon salt Pinch of cinnamon 3/4 cup room temperature unsweetened almond milk 1/4 cup + 1 tablespoon melted coconut oil or 5 tablespoons ghee, melted 2 large eggs 2 tablespoons maple syrup 1 teaspoon vanilla extract 1 scoop No Whey – pea protein powder …
2018 Week 51 Individual Pizzas
Ingredients 1 1/2 cups shredded mozzαrellα 3/4 cup αlmond flour 2 tαblespoons of creαm cheese, cubed 1 egg gαrlic powder, onion powder, αnd mixed herbs for seαsoning Instructions 1. Put Mozzαrellα αnd creαm cheese in α medium bowl 2. Microwαve for 1 min, stir αnd then αnother 30 sec, stir 3. Stir in egg αnd…
2018 Week 51 Grilled Burger
Ingredients 1 pound grass fed beef 4 TBSP Steak Rub – I use this brand! Gluten free buns Toppings of your choice … lettuce, tomato, mayo, mustard, etc. Instructions Form 4 hamburger patties and use 1 TBSP of rub for each patty. Grill to desired doneness. Grill hamburger buns. Assemble with your favorite toppings…
2018 Week 51 Crockpot Crack Chicken
Ingredients 4 chicken breast 8 oz. cream cheese/Greek yogurt mixture 4 TBSP ghee 1 1 oz. ranch seasoning packets – I used this brand 1/3 cup sliced pepperoncini’s For serving 8 sprouted hamburger buns Instructions Place chicken into the slow cooker and top with cream cheese/yogurt, ghee ranch and au jus seasoning and pepperoncini’s. Cook on…
2018 Week 51 Carmel Protein Balls
Salted Carmel Protein Balls Ingredients 3/4 cup almond flour 1/2 cup vanilla protein 1/2 cup homemade caramel sauce 1 tbsp cinnamon 1/4 tsp sea salt 1/4 tsp vanilla extract. 1/2 cup honey or maple syrup 1/2 cup nut butter of choice Caramel sauce ingredients 1 cup coconut sugar 1/2 cup half-and-half 4 tablespoons butter Pinch…
Healthy Cooking Classes!
It is time to start thinking about the New Year 2019. Call today to reserve your spot 828-859-5004. You will get to try between 3-4 recipes and see how easy each one is to prepare.