Ingredients: 1 tomato, quartered 1/2 onion, cut into chunks 1/4 jalapeno pepper 2 cloves garlic 1/4 cup oil 1 Tablespoon lime juice 1/4 cup cilantro leaves Instructions: 1. Combine all ingredients in the bowl of a blender. Blend until smooth. Use to marinade chicken. 2. Grill and enjoy!
Author: onfirehealing
Melissa Metcalf Le Roy, a graduate in Entrepreneurship of Western Carolina University and a graduate in Nonprofit Management of Duke University teaches non-profit management classes throughout North Carolina, South Carolina and Virginia for Duke University. She is a past board member of the North Carolina Center for Non-Profits. For four years she contributed a regular “Non-Profit Leadership” column for the Tryon Daily Bulletin, and currently offers her services as a consultant through her own firm, OnFire Nonprofit Consulting.
As additional passion for Melissa is the environment and she has been awarded a Master Naturalist certification by Clemson University’s South Carolina Master Naturalist program, where she devotes long hours as a volunteer. Her passion for Nature and the Environment has also driven her to develop OnFire Naturals, an all-natural, organic, native medicinal skin care line for men and women.
Melissa’s top priority and passion today is helping people heal themselves. Once over 226 pounds, a women’s size 16 Melissa (Melissa is currently 130 pounds and a women’s size 0, loosing close to 100 pounds!) suffered from a very rare disease that had her taking over 9 prescription medications. When she met Dr. Joseph Picone with Foothills Wellness Center, where she now works assisting him, her life went from bad to great. Today Melissa celebrates life daily and has taken her past love of “sports”, actively participating in road races, half marathons and Spartan Races. Her other active hobbies include Mountain Biking, Hiking and StandUp Paddle Board. In 2014 Melissa’s successfully achieved the Spartan Trifecta, competing in all three Spartan Races distances in one year. Melissa is certified in TRX, Group Fitness, Personal Training and Yoga Instruction. She is also a Certified Holistic Nutritional Practitioner. She has also earned a certificate in Culturally Based Native Health through Western Carolina University.
A Western North Carolina native, she lives in Forest City, North Carolina with her husband Chris and their dog Cali.
2021 Week 12 Crockpot Pepperoncini Beef
INGREDIENTS 2-lb boneless beef chuck shoulder roast 12oz jar of pepperoncinis 6 cloves of garlic, peeled 1/2 teaspoon pepper DIRECTIONS 1. Label your freezer bag. 2. To your freezer bag, add all ingredients (including juice from pepperoncinis). 3. Remove as much air from the freezer bag as possible, seal, and lay flat in your freezer. 4….
2021 Week 12 Quinoa Protein Balls
Ingredients 1 cup No Whey 1/2 cup almond butter 2 cups cooked quinoa 1/2 cup almond meal 1/2 cup dried mulberries 3/4 tsp liquid stevia Directions Mix all ingredients together in a bowl. Add mulberries and gently fold in. Roll into 20 balls Refrigerate and enjoy!
2021 Week 12 Shrimp, Broccoli and Noodle Mason Jar Salad
Ingredients 3/4 cup shredded broccoli slaw 1/3 cup cooked brown rice spaghetti 1/3 cup snow peas, halved 2 ounces cooked shrimp 2 teaspoons golden raisins 2 tablespoons sliced green onions 1 teaspoon toasted sesame seeds 1 tablespoon low-fat sesame-ginger salad dressing (I used Bragg’s dressing) 1 tablespoon orange juice 1/2 of a small orange, cut…
2021 Week 12 Menu
The menu for the coming week! #MyTrainerMelissa Monday Breakfast – Bacon & Egg Roll ups (make ahead on Sunday afternoon) Snack – Quinoa protein balls (make ahead on Sunday afternoon) Lunch – Shrimp and Noodle Mason Jar Salad (make ahead on Sunday) Dinner – Spice Rubbed Chicken Tuesday Breakfast – Bacon & Egg…
2021 Week 11 Protein 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 …
2021 Week 11 Baked Ginger and Pear protein squares
Ingredients 2 and 1/2 cup gluten free old fashioned rolled oats 1 and 1/2 cup unsweetened vanilla almond milk 1/4 cup pure maple syrup or 8-10 drops of stevia 1 tablespoon vanilla extract 2 teaspoons cinnamon 1 scoop pea protein powder 3 teaspoons ground ginger 1/2 teaspoon salt 2 tablespoons coconut sugar 2 medium-size pears,…
2021 Week 11 Taco Mason Jar Salad
Ingredients 2 tablespoons chills powder 1 tablespoon ground cucmin 2 teaspoon ground kosher salt 1 1/2 teaspoons hot smoked paprika 1 teaspoon cayenne pepper Tacos in a mason jar 1 tbsp EVOO 1 1/4 lb ground turkey 2 tbsp taco seasoning 1 cup shredded lettuce, shredded 1 cup salsa 1/3 cup greek yogurt guacamole Directions Combine everything…
2021 Week 11 Beef Skillet
INGREDIENTS: 1 1/2 lb medium sized red potatoes, sliced 1/4 inch thick, about 6 cups 2 medium sized zucchini, sliced 1/4 inch thick (optional) – great substitution for potatoes! 1 1/2 tsp kosher salt, divided 1/2 tsp freshly ground black pepper, divided 2 tbsp water 1 1/2 lb ground beef 1 tsp ground cumin 1…
2021 Week 11 Cajun Chicken
Ingredients 3 – 3.5 lbs chicken breasts, boneless & skinless 1 tsp cumin, ground 1 tsp coriander 1 tsp paprika 1 tsp garlic powder 1/4 tsp oregano or thyme 1/4 tsp sea salt 1/4 tsp freshly ground black pepper Directions 1. Preheat oven to 400 degrees F and line rimmed baking sheet with parchment paper…
2021 Week 11 Grilled Coconut Lime Chicken
Ingredients 2 lbs chicken thighs or breast, skinless 1/2 cup coconut milk 1/2 lime, juice of 1/4 red onion, medium Handful cilantro 1/2 tsp salt Jalapeño to taste (I used 1/2 of one) Directions 1. To make marinade: In a food processor (Magic Bullet) combine all ingredients except chicken and process until smooth mixture is formed….
2021 Week 11 Chicken Stir Fry
Ingredients 2 tablespoons dark sesame oil, divided 2 garlic cloves, finely minced 2 pounds chicken breasts, skinless 1 head broccoli, stems removed 3 carrots, peeled and julienned 1/4 pound green beans, diced 1 head bok choy, chopped 2 to 3 tablespoons teriyaki sauce Directions Heat 1 tablespoon oil in a saute pan over medium heat. Add garlic and stir. Place…