April 2020 Free Exercise Classes with Melissa!

Everyone make sure you are following me for the at home exercise challenge! 💪💗 We, Foothills Wellness Center & I, are hosting free exercises class the entire month of April, actually it started today! Monday & Wednesday’s 6am – 30 minute TRX Monday & Thursday’s 1:30pm – 30 minute Total Body Ball Class Tuesday &…

2020 Week 13 Bell pepper omelets

INGREDIENTS 3 bell peppers, halved and seeds removed 10 eggs, lightly beaten 1/4 c. unsweetened almond milk 4 slices uncured bacon, cooked and crumbled 1 c. shredded cheddar 2 tbsp. finely chopped chives, plus more for garnish Sea salt Freshly cracked black pepper DIRECTIONS Beat together eggs and milk. Stir in bacon, cheese, and chives and…

2020 Week 13 Taco lettuce wraps

Ingredients 8 small iceberg or romaine lettuce leaves or 4 large, cut in half crosswise 1 tablespoon extra virgin olive oil 1 pound lean ground beef 1/2 teaspoon salt 5 tablespoons prepared salsa 1 tablespoon rice vinegar 1 . teaspoons ground cumin 1 cup diced avocado Directions Wash and dry lettuce leaves well and cut…

2020 Week 13 Protein Shake

Ingredients  6 oz. unsweetened almond milk  1 scoop Pea protein powder  1 TBSP natural pudding mix  – I use this one.  Instructions  Mix all ingredients in a mason jar and drink immediately or freeze.  

2020 Week 13 Grocery Shopping List

2020 Week 13 Grocery Shopping List Produce 1 lemon 1 small onion dill chives 6 oz. broccoli rabe romaine lettuce avocado parsley 3 bell peppers grape tomatoes cucumber basil red onion kale cilantro 6 garlic cloves thyme zucchini Deli Uncured bacon Cheddar cheese Edamame Feta cheese Parmesan cheese Grocery 2 x 2.5 oz. Salmon GF…

2020 Week 13 Salmon and Chicken cakes

Ingredients 1 lemon 1/2 cup gluten free rolled oats 3/4 cup gluten free breadcrumbs, divided 1/2 cup finely chopped onion 1/4 cup light mayonnaise 1 egg, lightly beaten 2 tablespoons chopped fresh dill 1 teaspoon Dijon mustard 1/2 teaspoon ground pepper 1 chicken breast  2 (2.5 ounce) pouches skinless, boneless pink salmon, flaked 2 tablespoons…

2020 Week 13 Shrimp Piccata

Ingredients Brown rice pasta of your choice, cooked  1/2 teaspoon sea salt 2 tablespoons unsalted butter 2 tablespoons extra-virgin olive oil, divided 2 cloves garlic, minced 1 pound raw shrimp (21-25 count) peeled and deveined 1 cup low-sodium chicken broth 1 tablespoon arrowroot ⅓ cup white wine 1/4  cup lemon juice 3 tablespoons capers, rinsed…

2020 Week 13 Skillet Steak

Ingredients 12 ounces boneless beef top sirloin steak, cut 1 inch thick and trimmed 2 teaspoons salt-free, gluten free steak grilling seasoning 2 teaspoons extra virgin olive oil 6 ounces broccoli rabe, trimmed 2 cups frozen peas 1 cup unsalted beef broth 1 tablespoon whole-grain mustard 2 teaspoons arrowroot 1/4  teaspoon sea salt Directions Sprinkle…

2020 Week 13 Green Veggie Bowl

Ingredients 1/4 cup tahini 1/4 cup cold water plus 2 tablespoons, divided 1/4 cup lemon juice 1/2 teaspoon minced garlic 1/4 teaspoon ground cumin 1/2 teaspoon sea salt, divided 1 cup frozen green beans, steamed  1 small frozen broccoli, steam  4 (4 ounce) chicken cutlets, trimmed 1/4 teaspoon ground pepper 2 tablespoons extra-virgin olive oil,…

2020 Week 13 Chicken Greek Salad

Ingredients 2 4oz. chicken breast, grilled 1/4 cup red-wine vinegar 3 tablespoons extra-virgin olive oil 1/4 teaspoon salt 1/4 teaspoon ground pepper 8 cups chopped romaine (about 2 romaine hearts) 16 ounces frozen shelled edamame (about 3 cups), thawed (see Tip) 1 cup halved cherry or grape tomatoes 1/2 European cucumber, sliced 1/2 cup crumbled…

2020 Week 13 Pesto spaghetti in a mason jar

INGREDIENTS 4 tbsp. extra-virgin olive oil, divided 2 tbsp. unsalted butter, melted 4 oz. cherry tomatoes 3 cloves garlic 3 thyme sprigs Sea salt Freshly ground black pepper 6 oz. brown rice spaghetti 2 medium zucchini, ends trimmed and peeled with a julienne peeler 2 4-oz. boneless salmon fillets 1/4 c. store-bought basil pesto Freshly…