17 easy to prepare healthy recipes

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Dear friend, The 2012 holiday season has arrived and with it more food temptations than ever. During the next few weeks it’s important to stick with a diet that is wholesome and nutritious in order to avoid gaining weight. I wanted to share a resource with you today that I recently discovered. I’m always looking for easy to prepare recipes for my clients to make at home – and the site I found pumps out several tasty recipes each week that are easy to prepare and really good for you. It’s called Real Healthy Recipes, here’s the link to it: http://RealHealthyRecipes.com. Diana has agreed to share the following 17 easy to prepare, healthy recipes from her site with you. For more visit RealHealthyRecipes.com.

17 Easy Healthy Recipes Breakfast Bird Nests ................................................................................................2 Turkey, Apple & Goat Cheese Omelet .....................................................................3 Egg Muffins.......................................................................................................4 Low-‐Carb Green Smoothie................................................................................5 Real Healthy Fruit Parfait .................................................................................6 Low-‐Carb Pumpkin Muffins ..............................................................................7 15 Minute Tropical Fish Tacos..........................................................................8 Creamy Chicken Soup with Quinoa & Roasted Red Peppers .............................9 Herb Chicken, Arugula and Mango Salad ..........................................................10 Turkey Kebabs with Mint Yogurt Dip ...............................................................11 Arugula, Quinoa and Warm Vegetable Salad.....................................................13 Easy Apple Pork Chops .....................................................................................14 Chicken Sausage, Cauliflower and Kale Casserole .................................................15 Teriyaki Chicken Plate .............................................................................................16 Real Healthy Onion Rings ........................................................................................17 Hawaiian Salad with Teriyaki Chicken ...................................................................18 Best Spaghetti Squash Casserole ......................................................................19 Bonus 2 Wholesome Sweet Recipes Pumpkin Quinoa Cookies..................................................................................20 Caveman Chocolate Chunk Cookies ........................................................................21

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Breakfast Bird Nests

Here's a fun departure from the ordinary omelet! Breakfast is my favorite meal of the day (after dessert) so I’m always looking for new ways to cook up a morning feast. This recipe is surprisingly easy to throw together, has gorgeous presentation and tastes amazing. Because of the novelty of the tomato nest, the kids end up eating veggies at breakfast without even realizing it. Make more than you need and then store in the fridge for later. Here’s what you need:

• 4 large, round tomatoes • 1 teaspoon olive oil • 1 clove garlic, minced (or 1 frozen minced garlic cube from Trader Joe’s) • 1 small onion, finely chopped • 3 slices organic, nitrate-free turkey bacon, chopped • dash of dried oregano, plus more for garnish • dash of salt • dash of pepper • 4 organic, omega-3, free range eggs

1. Preheat oven to 400 degrees F. 2. Wash tomatoes, slice off the tops and scoop out the insides. Place tomatoes on a pan, and bake for 5 minutes. 3. In a skillet, heat the oil over medium heat. Add garlic. Add onion. Add chopped bacon. Sauté for 5 minutes, until

mostly cooked. Add the spices and mix well. 4. Turn oven to broil. 5. Fill each tomato with the bacon mixture, leaving about 1/2 inch of space at the top of each tomato. Crack an egg

into each tomato then sprinkle with oregano. Place in the oven under broiler for 5 minutes. Remove from oven once the top has set, and you’ll have perfectly done over easy eggs.

6. For well done eggs: change oven setting back to 400 degrees F, and continue to bake for an additional 10 minutes. 4 servings Nutritional Analysis: One serving equals: 149 calories, 7g fat, 280mg sodium, 9g carbohydrate, 3g fiber, and 13g protein.

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Turkey, Apple & Goat Cheese Omelet

This combination of flavors is amazing -- the perfect fall omelet! Omelets are one of the world’s most classic breakfast foods. Don’t save this recipe just for breakfast — it also makes a quick and delicious dinner. Smokey turkey bacon, cinnamon sautéed apple and creamy goat cheese create an amazing dining experience. Here’s what you need for 2 omelets:

• 3 slices organic nitrate-free turkey bacon • 1 small organic apple • dash of cinnamon • 4 egg whites • 2 whole free range eggs • dash of salt • dash of pepper • 1 Tablespoon of unsweetened coconut milk • 3 Tablespoons organic goat cheese

1. Place a non-stick skillet over medium heat. Cook the bacon strips for 4 minutes each side, until golden. 2. While bacon cooks, dice the apple. Remove bacon strips from skillet, place on a cutting board. Place the apple

pieces in the heated skillet and sauté for 5 minutes, sprinkling with a dash of cinnamon. Dice the bacon and place in a medium sized bowl.

3. In a bowl whisk the egg whites, whole eggs and coconut milk. Beat the eggs until frothy and add dash of salt and pepper.

4. Remove apples from skillet and add to the bowl of bacon. Pour half of the egg mixture in the skillet, cook until set and then flip and cook the other side. Repeat with the other half of egg mixture.

5. While eggs cook, mix the bacon, apples and goat cheese together. 6. Fill each omelet with half of the bacon, apple and goat cheese mixture.

2 servings Nutritional Analysis: One serving equals: 249 calories, 10g fat, 485mg sodium, 10g carbohydrate, 1g fiber, and 25g protein

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Egg Muffins

Grab one of these to-go for a healthy breakfast on the run! Who needs the drive-thru when you can whip up a batch of these tasty egg muffins? In the video below watch how quick and easy this recipe really is. Get creative with the ingredients — add your favorite breakfast meat, chopped or crumbled, and add your favorite spices. Here’s what you need:

1. 6 omega-3, organic, free range eggs 2. 1/2 red bell pepper, finely chopped 3. handful of organic shredded cheese 4. sprinkle of salt and pepper

• Preheat oven to 350 degrees F. • Line muffin tins with paper liners or grease with coconut oil. • Mix up the eggs, add bell pepper, cheese and seasonings. Fill 6 muffin tins. • Bake for 20-22 minutes, or until the egg is fully set.

6 Servings Nutritional Analysis: One serving equals: 93 calories, 0g fat, 33mg sodium, 31g carbohydrate, 4g fiber, and 2g protein.

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Low-Carb Green Smoothie

These greens will cleanse and refresh your body. There are days that call for the cleansing power of greens –you know what I’m talking about. Here’s what you need for 2 servings:

• 1 cup coconut water • 1Tablespoon almond butter • 1/4 cup wheat grass • 2 cups spinach • 1 scoop high quality, low carb chocolate protein • 1 inch slice of banana • Optional pinch of Stevia • 1/2 cup ice

1. Combine all the ingredients in your high speed blender then blend on high for a full minute, or until the tiny

pieces of spinach have disappeared and the smoothie turns a brilliant shade of green.

1 Serving Nutritional Analysis: One serving equals: 155 calories, 4g fat, 105mg sodium, 15g carbohydrate, 2g fiber, and 15g protein.

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Real Healthy Fruit Parfait I’m sick and tired of fast food restaurants and coffee shops listing their fruit parfaits as the healthy option. News flash: commercial fruit parfaits are loaded with sugar and carbohydrates! McDonald’s fruit parfait has 31 grams of carbohydrates — 21 grams coming from sugar– and only 4 grams of protein. That snack is going to skyrocket your blood sugar and quickly end up in added pounds. This Real Healthy Fruit Parfait recipe has 14 grams of carbohydrates and 37 grams of protein.

Here’s what you need:

• 1/4 cup nonfat, plain Greek yogurt • 1/4 cup low-fat cottage cheese • 1 scoop strawberry protein powder • 1/4 cup fresh berries • 1 Tablespoon pecans, toasted and chopped

1. In a small bowl combine the yogurt, cottage cheese and protein powder with a whisk. 2. Place half of the yogurt mixture in a glass, top with the berries and then the remainder of the yogurt. 3. Top with chopped pecans.

1 serving Nutritional Analysis: One serving equals: 266 calories, 8g fat, 303mg sodium, 15g carbohydrate, 2g fiber, and 32g protein.

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Low Carb Pumpkin Muffins Pumpkin has a wonderful flavor and consistency for baking, so don’t limit yourself to pumpkin pie twice a year. These muffins are packed with protein, vitamins and minerals, while being low on waist-expanding carbohydrates. Enjoy with a piping hot cup of coffee for breakfast or an afternoon snack.

Here’s what you need:

• ½ cup coconut flour • 1 Tablespoon ground cinnamon • ½ teaspoon ground nutmeg • ¼ teaspoon ground cloves • ½ teaspoon baking soda • ½ teaspoon salt • ½ cup canned pureed pumpkin • 6 eggs, beaten • 3 Tablespoon coconut oil, melted • 1/3 cup raw honey, melted • 1 teaspoon vanilla extract • 1/2 cup walnuts, chopped • 12 walnuts for topping • 1/4 cup Coconut crystals *optional*

1. Preheat oven to 400 degrees F. Oil muffin pans. 2. In a medium bowl, combine the coconut flour, spices, baking soda and salt. 3. In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add melted coconut, honey, vanilla, and nuts. Mix until well combined. 4. Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared. 5. Spoon into prepared muffin pan, filling each muffin 2/3 full. Sprinkle the tops with coconut crystals and one walnut. 6. Bake for 18-20 minutes or until golden. Place on wire rack to cool. 12 servings Nutritional Analysis: One serving equals: 176 calories, 10 fat, 136mg sodium, 15g carbohydrate, 3g fiber, and 5g protein.

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15 Minute Tropical Fish Tacos

Fast, fresh and flavorful! I love, love, love fast recipes for healthy fast dinners. This recipe came together on the night before Thanksgiving, while I was in the middle of baking pies and making cranberry sauce, not wanting to spend more than 15 minutes on dinner. Try the marinated frozen cod from Trader Joe’s — it was a huge hit with the whole family. Simply put the frozen fillets in the fridge the night before or in the morning, and the rest of the meal comes together in 15 minutes flat. Big leaves on live lettuce make perfect no-carb tortillas Here’s what you need:

• Wild Marinated Soy Ginger Cod Fillets, Trader Joe’s • 1 lime • 1 head living lettuce • Guacamole, buy pre-made • 1 cup shredded cabbage, buy pre-shredded • Papaya mango salsa, Trader Joe’s has a good one

1. Defrost frozen cod by placing in the fridge overnight. 2. Preheat oven to 375 degrees F. Grease a pan with olive oil. 3. Place defrosted cod in prepared pan, cut lime in half and squeeze juice over cod. Bake for 15 minutes. 4. While cod is baking, separate leaves from lettuce, being careful to keep them intact. Assemble individual tacos by

putting a tablespoon of guacamole on a lettuce leaf, topped with a sprinkle of cabbage. 5. Once fish is done, change oven to broil for a few minutes, watching closely until top is browned. Remove from

oven and cut into 1 inch pieces. 6. Top each prepared taco with a piece of fish, a spoonful of salsa, and a slice of the remaining lime half.

4 servings Nutritional Analysis: One serving equals: 246 calories, 12g fat, 602mg sodium, 16g carbohydrate, 4g fiber, and 19g protein.

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Creamy Chicken Soup with Quinoa & Roasted Red Peppers

This speedy soup is ready in 15 minutes. Wouldn’t it be great if all dinner recipes were ready in 15 minutes flat? By using flavorful ingredients, like roasted red bell peppers and white bean hummus, this soup tastes like you slaved over it all afternoon– but really takes less than 20 minutes to throw together. This recipe is a great way to fit some quinoa into your diet. Quinoa is a protein-packed seed that is considered a “super food”. It’s s a complete protein, containing all 9 essential amino acids, and is gluten free. It is also filled with magnesium and fiber, as if you needed more convincing. Roasted red peppers and white bean hummus bring lots of flavor. Here’s what you need for 5 servings:

• 1 cup roasted red bell peppers • 3/4 cup white bean hummus • 2 cups chicken stock • 1/2 cup cooked quinoa • 1 cup shredded rotisserie chicken • dash salt and pepper • 2 Tablespoons parsley, chopped

1. Take 1/4 cup of the roasted red peppers, slice into strips and set aside. 2. Place the remaining red peppers in a blender along with the hummus and chicken stock. Blend until smooth. 3. Transfer to a medium saucepan. Add the quinoa and chicken. Season with salt and pepper. 4. Bring to a boil. 5. Ladle the soup into bowls and garnish with the slices of red pepper and chopped parsley.

5 Servings Nutritional Analysis: 248 calories, 11g fat, 644mg sodium, 14g carbohydrate, 3g fiber, and 20g protein

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Herb Chicken, Arugula and Mango Salad

This recipe is officially at the top of my list of favorite quick dinner recipes — the whole thing is ready in 30 minutes. There is so much going on in the flavor department…sweet mango, savory chicken, tender asparagus, tangy arugula, and my fave creamy goat cheese. It’s high in protein, low in carbs and the kids ate it with no complaints! Here’s what you need for 4 servings: For the Herb marinade:

• Juice from 1 lemon • 1 teaspoon olive oil • 1 teaspoon salt • 1 teaspoon dried basil • 1 teaspoon crushed rosemary • 1/2 teaspoon garlic powder • 1/2 teaspoon sweet paprika • 1/2 teaspoon black pepper • 1/2 teaspoon dried thyme • 1/4 teaspoon celery seeds • 1/4 teaspoon dried parsley • 1/8 teaspoon ground cumin

For the Salad: • 1 lb. skinless, boneless, thin chicken breasts • 1 bunch asparagus, ends trimmed and cut into 1 inch pieces • 8 cups organic arugula • 2 small organic mangoes, peeled and sliced • 6 oz. crumbled goat cheese

1. Combine the herb marinade ingredients in a small bowl. Place 1 Tablespoon of the marinade in a large ziplock

bag with the asparagus pieces, and the rest in another large ziplock bag with the chicken breasts. Make sure the chicken and asparagus are fully coated with the marinade, then place in the refrigerator for an hour.

2. Heat a grill pan and another medium pan. Place the chicken breasts on the grill pan, and cook 4 minutes each side, until there is no longer any pink in the middle. Sauté the asparagus in the medium pan, stirring often while the chicken cooks. Remove both pans from heat.

3. Once the chicken has cooled, slice each breast into even strips. 4. In a large bowl combine the arugula, mango slices and crumbled goat cheese. Add the cooked asparagus and the

chicken. Mix and serve.

4 Servings Nutritional Analysis: One serving equals: 332 calories, 13g fat, 740mg sodium, 16g carbohydrate, 4g fiber, and 34g protein

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Turkey Kebabs with Mint Yogurt Dip

This Mediterranean dinner is easy to put together and tastes amazing. The turkey kebabs are high in protein, and the rest of the plate is filled with savory, fiber-filled veggies. It’s very satisfying without the waist-expanding carbs that most dinners are filled with. Here’s what you need for the Turkey Kebabs:

• 1 1/2 pounds turkey breast, de-boned, trimmed of skin and cut into thin strips • 2 garlic cloves, minced • 1 teaspoon olive oil • 2 eggs • 1/4 cup almond meal (more if needed) • 1 teaspoon cumin • 1 teaspoon sweet paprika • 1/2 teaspoon cinnamon • dash of salt (optional) • 2 Tablespoons fresh parsley, finely chopped • 1 Tablespoon fresh mint, finely chopped

1. In a food processor, blend the turkey strips until ground. Add the remaining ingredients and pulse until well blended.

2. Pre-heat your grill or grill pan. 3. Lightly grease your hands, then press the meat into the wooden skewers until it covers about 3-4 inches in an

elongated meatball shape. If the meat is not sticking then add some more almond meal. 4. Grill for about 8 minutes per side.

4 Servings Nutritional Analysis: One serving equals: 254 calories, 8g fat, 156mg sodium, 2g carbohydrate, 1g fiber, and 47g protein For the Mint Yogurt Dip:

• 1 cup plain Greek yogurt, full fat • 1 garlic clove, minced • 2 Tablespoons fresh mint, minced • 1 Tablespoon freshly squeezed lemon juice • salt (optional)

1. In a bowl combine all of the ingredients. Mix well and serve chilled.

4 Servings Nutritional Analysis: 69 calories, 5g fat, 35mg sodium, 3g carbohydrate, .1g fiber, and 2.3g protein

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Grilled veggie kebabs are sweet and tender. For Veggie Kebabs:

• 16 mini sweet peppers, in orange, red and yellow • 1 small yellow onion, cut into cubes • 16 cherry tomatoes • 1 Tablespoon olive oil • 1 teaspoon ground cumin • 1 teaspoon ground sweet paprika • salt (optional)

1. Wash and seed the peppers. Combine the peppers, onion cubes and cherry tomatoes in a large ziplock bag. Add the remaining ingredients and mix well.

2. Divide the veggie over 8 skewers, alternating between pepper, onion and tomato. 3. Place on preheated grill for 5 minutes each side.


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Arugula, Quinoa and Warm Vegetable Salad

This salad is perfect for a one dish dinner. Not the traditional, tasteless lettuce leaves with a dose of dressing, kind of salad. This is a fully loaded salad that starts with dark flavorful greens, then adds cooked veggies, creamy goat cheese, some tender quinoa and then a serving of protein. No dressing required, since all the ingredients pack so much flavor. Here’s what you need for 4 servings:

• 1/2 cup uncooked quinoa • 3/4 cup chicken broth • 1 teaspoon olive oil • 2 garlic cloves, minced • 1 bunch asparagus, chopped • 1 small red onion, chopped • salt and pepper • 1/4 cup sun dried tomatoes, chopped • 4 cups organic, baby arugula • 2 oz. crumbled goat cheese

1. Place the quinoa and chicken broth in a small pot and bring to a boil over medium heat. Reduce heat to low, cover and cook for 15 minutes. Remove from heat and fluff.

2. In a large skillet, place the olive oil over medium heat. Add the garlic and sauté until lightly golden. Add the asparagus and onion. Sauté for 5 minutes, until the asparagus is bright green and the onions are translucent. Season with salt and pepper. Add sun dried tomatoes and sauté for 1 minute. Remove from heat.

3. In a large salad bowl, combine the arugula, quinoa, warm veggies and sprinkle with the goat cheese. 4. Serve with a side of grilled or baked chicken breast, or other lean protein.


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Easy Apple Pork Chops I love easy, nutritious recipes like this that come together quickly.

Putting apples and onions with pork chops and then smothering it in cinnamon creates a surprisingly delicious, healthy meal.

Here’s what you need for 4 servings:

• 2 apples, chopped • 1 medium yellow onion, chopped • 2 Tablespoons coconut oil • cinnamon • sea salt • 4 lean pork chops • 1/4 cup white wine • 1/4 cup sliced almonds

1. In a large skillet warm 1 Tablespoon of the coconut oil over medium heat. Add the apples and onions. Sauté for 5 minutes until the apples are tender.

2. Remove the apples and onions from the pan. 3. Add the remaining Tablespoon of coconut oil to the pan and leave the heat on medium. Sprinkle cinnamon and

salt on both sides of the pork chops then rub in. 4. Place the pork chops in the pan, sear on each side for 2 minutes. 5. Add the wine and bring to a boil. Add the apples and onions back to the pan, cover and cook for about 6 minutes. 6. Sprinkle with the almonds and serve the chops with a generous helping of the apples and onions.


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Chicken Sausage, Cauliflower and Kale Casserole

This casserole is low in carbs and high in flavor. The only way that I used to eat cauliflower was slathered in real mayonnaise and then smothered with cheese. Not exactly healthy. What I love about this casserole is that the ricotta cheese gives you the creamy cauliflower experience, while also sneaking in kale — which is high in calcium and has loads of vitamins — and some chicken sausage for protein. This nutritional jackpot takes home cooked comfort food to a real healthy place. Here’s what you need for 6 servings:

• 1 teaspoon olive oil • 1 yellow onion, diced • 2 garlic cloves, minced • 3 cups kale, chopped • dash of salt and pepper • Pinch of each, dried: thyme, rosemary, tarragon, and parsley • 4 links nitrate-free, chicken sausage, sliced into half moons • 1 head cauliflower, cut into small florets • 1/2 cup chicken broth • 1 teaspoon lemon juice • 1 cup fat free ricotta cheese • 1/2 cup Parmesan cheese, shredded and divided

1. Preheat oven to 425 degrees F. Lightly grease a casserole dish with olive oil. Place a large pot of water to boil

with a pinch of salt. 2. In a large skillet over medium heat, sauté the olive oil, onion, garlic, salt and pepper, dried herbs and chicken

sausage. Mix well, then add kale. Cover for about 3 minutes, until kale gets bright green and wilted, then remove cover. Sauté for an additional 3 minutes until everything is tender. Set aside.

3. Place the cauliflower florets in the pot of boiling water. Boil for 5 minutes, then remove from heat, drain, and return cauliflower to pot.

4. Add the kale mixture to the pot as well as the chicken broth, lemon juice, ricotta cheese and half of the Parmesan cheese. Mix will over medium heat until all has been incorporated.

5. Transfer to prepared casserole dish. Top with remaining Parmesan cheese. Cover with foil and bake for 15 minutes. Remove foil and bake for an additional 5 minutes.

6. Remove from oven and serve. 6 Servings Nutritional Analysis: 238 calories, 10g fat, 584mg sodium, 14g carbohydrate, 4g fiber, and 18g protein

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Teriyaki Chicken Plate

A marinade can make or break the flavor of your meal. This marinade uses Zevia lemon lime soda, which is sweetened with stevia, making it all natural and calorie free. This adds sweetness to the chicken without cane sugar. The intensity of the flavor, when marinated overnight, is amazing. I like to serve this over a big bed of baby arugula and a scoop of cooked quinoa. Here’s what you need for 4 servings:

• 1 can naturally sweetened, zero calorie lemon lime soda (Zevia brand) • ½ cup soy sauce • ¾ cup brown rice vinegar • 1 medium yellow onion – half minced and half thinly sliced • 4 cloves garlic, smashed • 1 Tablespoon fresh ginger, grated • 1 Tablespoon coconut crystals (or 1 teaspoon agave nectar or 1 packet Stevia) • 2 pounds boneless, skinless chicken thighs • 2 teaspoons coconut oil • 1 bunch asparagus, trimmed and cut into 1 inch segments • 2 Tablespoons chopped cilantro • optional *baby arugula and cooked quinoa

1. Combine the soda, soy sauce, vinegar, minced onion, garlic, ginger and coconut crystals in a bowl. Add the

chicken and turn to coat. Place in refrigerator overnight. 2. Remove chicken from marinade and pat dry. Reserve 1 cup of marinade. 3. Heat one teaspoon of coconut oil in a large skillet. Add the chicken and heat on medium high, turning once, for 8-

10 minutes, until browned and cooked through. Transfer to a plate. 4. Wipe out the skillet. Heat remaining 1 teaspoon of coconut oil. Add the sliced onion and asparagus. Cook for 5

minutes, until browned. Add the reserved marinade and boil until slightly reduced. Add the cilantro. 5. Serve over a bed of baby arugula and cooked quinoa.

4 Servings Nutritional Analysis: 289 calories, 13g fat, 963mg sodium, 4.8g carbohydrate, 3g fiber, and 29g protein

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Real Healthy Onion Rings

You won't believe these onion rings are gluten free and baked! I’ll admit it. My favorite cheat foods are battered and fried. Onion rings, sweet potato fries, zucchini sticks and fish tacos…. As much as I love those cheat foods, those are a once-in-a-while treat. Luckily it’s actually quite easy to make a healthy version of onion rings that tastes as good as the real thing! And these ones won’t give you a tummy ache! No fryer needed, just a baking sheet Here’s what you need:

• 1 large yellow onion, cut into 1/2 inch slices • 1 cup almond meal • dash of salt • 1/4 teaspoon garlic powder • 1 cup coconut milk, full fat • 1 omega-3 egg

1. Preheat oven to 400 degrees F. Lightly grease a baking sheet with coconut oil. 2. In a shallow bowl combine the almond meal, salt and garlic powder. In another shallow bowl whisk the coconut

milk and egg. 3. Dip each onion ring in the milk mixture and then coat with the almond meal mixture. Place on prepared baking

sheet. 4. Bake for 20 minutes. Remove from oven, flip each onion ring, then return to oven for an additional 10 minutes. 5. Remove from oven and serve immediately.


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Hawaiian Salad with Teriyaki Chicken

Enjoy a taste of the islands. This salad is fun and full of flavor. Mangoes, Real Healthy Onion Rings, Teriyaki marinated chicken all on a bed of delicious microgreens. Close your eyes, take a bite and imagine that you’re on the beach in Maui. Here’s what you need:

• 4 organic, free-range chicken breasts • 1/4 cup Real Healthy Teriyaki Sauce or Organicville Island Teriyaki Sauce • 4 cups organic micro greens or mixed greens • 1 fresh, ripe organic mango, sliced • 4 Tablespoons organic goat cheese, crumbled • Real Healthy Onion Rings

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. Bake the Real Healthy Onion Rings. 3. 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. 4. Remove chicken from heat and slice. 5. Prepare each plate with a pile of micro greens, sliced mango, goat cheese crumbles, a few onion rings and then

top with teriyaki chicken. 6 Servings Nutritional Analysis: 366 calories, 2g fat, 268mg sodium, 23g carbohydrate, 4g fiber, and 40g protein

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Best Spaghetti Squash Casserole

This dish is better than traditional pasta! Try it and you'll see! I am officially obsessed with this recipe, eating it for breakfast, lunch and dinner! It’s a perfect replacement for heavy pasta dishes that leave you feeling sluggish. Spaghetti squash contains omega-3 essential fatty acids, good for preventing heart disease, cancer and inflammation caused by arthritis, and omega-6 fatty acids which promotes brain function. Imagine that — a ‘pasta’ dish that is packed with many vitamins and minerals, which are required for proper functioning of the body. Almost too good to be true. Here’s what you need:

• 1 spaghetti squash • 1 tablespoon olive oil • 3 cloves garlic • 1 sweet onion, chopped • 2 zucchini, chopped • 2 medium tomatoes, chopped • 1/3 cup basil leaves, chopped • 2 teaspoons dried oregano • 1 jar organic spaghetti sauce • Shredded soy cheese

1. Preheat oven to 400 degrees F. 2. Cut spaghetti squash in half. Scoop out the seeds. Splash inside of squash with water, then microwave each half

individually for 5 minutes. Careful when removing from microwave — it will be hot. Set aside to cool. 3. Heat olive oil in a large skillet over medium heat. Add garlic. After a few minutes add onion. After a few minutes

add zucchini. Finally add tomatoes, basil and oregano and cook for another 5 minutes, until everything is tender. 4. Scoop out the spaghetti squash and place in a large mixing bowl. Add the veggies from skillet. Pour the entire jar

of spaghetti squash into the bowl and mix well. 5. Place the squash mixture in a large casserole dish, top with cheese and bake for 20-25 minutes, until the cheese is

golden. 8 servings Nutritional Analysis: One serving equals: 161.5 calories, 6.2 fat, 523mg sodium, 20.8g carbohydrate, 5.3g fiber, and 8.4g protein.

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Pumpkin Quinoa Cookies

These fall cookies are as tasty as they are healthy. Every year around this time I get into the mood to make something pumpkin-y. Made with cooked quinoa, coconut crystals, almond meal and topped with a drizzle of dark chocolate, these cookies will cure your pumpkin craving while delivering good health. Really, why make traditional cookies that are filled with empty calories when you could make a nutritious, delicious cookie like this that’s filled with vitamins, minerals and protein? It just makes sense! Shhhh! Don't tell the kids these are healthy... Here’s what you need for 30 cookies:

• 2 cups cooked quinoa • 2 cups almond meal • 1/4 teaspoon salt • 2 teaspoons pumpkin pie spice • 1/2 cup canned pumpkin • 1/3 cup coconut crystals • 1 teaspoon vanilla extract • 2 organic, omega 3 eggs • 2 Tablespoons coconut oil • 1 cup mini dark chocolate chips, divided

1. Preheat oven to 350 degrees F. Grease two cookie sheets with coconut oil. Set aside. 2. In a medium bowl, combine the cooked quinoa, almond meal, salt and pumpkin pie spice. Mix well. 3. In another medium bowl, combine the canned pumpkin, coconut crystals, vanilla extract, eggs and coconut

oil. Mix well. 4. Combine the dry ingredients with the wet ones and then fold in 1/2 cup of the dark chocolate chips. Place by

flattened Tablespoon on the prepared cookie sheets. Bake for 20 minutes, or until golden. Allow to cool for 15 minutes on the sheet before transferring to a cooling rack.

5. In a double boiler, or simply by placing a small saucepan in a skillet of water, over medium-low heat, melt the remaining 1/2 cup of dark chocolate chips. Drizzle over the cookies. Transfer the cookies to the refrigerator for 20 minutes or until the chocolate has hardened.

30 cookies Nutritional Analysis: One cookie equals: 96 calories, 6g fat, 20mg sodium, 8g carbohydrate, 1g fiber, and 4g protein

21

Caveman Chocolate Chunk Cookies

There's no flour or sugar weighing these cookie down! I’ve been doing a lot of reading on ‘caveman’ diets over the past few months. The common theme among these diets is the idea that primal man didn’t eat grains, refined sugars or legumes. As a result his insulin levels were consistently low, and his body was naturally lean. This recipe is my take on a caveman’s chocolate chunk cookies. Yes, the chocolate does have some sugar in it (a paleo no-no) but it has a high percentage of cocoa (72%) which makes it bittersweet, and lower in sugar than regular chocolate chips. These cookies are made with almond flour and crammed with macadamia nuts, making them high in fat. If you’re still a fat-phobic (I certainly was in the 90′s!) it’s time to put down your fears and embrace healthy fats. Fat keeps you full for a long, long time. One of these little cookies will energize your entire afternoon. Here’s what you need:

1. 4 cups almond meal (1 full bag from Trader Joe’s) 2. 2 teaspoons baking soda 3. 1 teaspoon salt 4. 1/4 cup coconut oil 5. 1/4 cup raw honey 6. 2 omega-3 eggs 7. 1 teaspoon vanilla extract 8. 1 teaspoon almond extract 9. 10 oz. (2 cups) roasted, unsalted macadamia nuts, chopped or pulsed in food processor 10. 2 (5oz) bars 72% cocoa baking chocolate, chopped or pulsed in food processor

• Preheat oven to 350 degrees F. Line baking sheets with wax paper. • In a large bowl combine the almond meal, baking soda and salt. Mix well. • Over low heat, in small saucepan, gently melt coconut oil and honey. Add to bowl. Add eggs and mix well. Add vanilla and almond extracts. Add macadamia nuts and chocolate. Mix until fully incorporated. • Shape dough into golf ball-sized balls, then flatten onto pan. Bake for 12-15 minutes until golden. 30 cookies Nutritional Analysis: One cookie equals: 224 calories, 19.2g fat, 108mg sodium, 9.8g carbohydrate, 3.2g fiber, and 4.7g protein.

17 easy to prepare healthy recipes

Documents

real healthy recipes

tasty recipes

chicken sausage

herb chicken

teriyaki chicken plate

real healthy fruit parfait

real healthy onion rings

easy apple pork chops