Tag Archives: clean eating

Egg Muffins

Guilt free breakfast on the go, or a midday work snack to help avoid temptation! 11998937_842631232517131_1273193101525218428_n

  • Eggs / Egg white/ Egg beaters
  • Fresh Veggies of your choice (spinach, pepper, onion, etc.)
  • Cooked meat (turkey sausage, turkey bacon, etc.)
  • Shredded Cheese
  • PAM nonstick spray

Use nonstick spray on muffin tin. Add veggies and lean meat (chopped small) to each muffin tin, top with raw egg. Sprinkle on a little shredded cheese and bake @ 350 for 20-25 mins. Reheat in the micro for 30 seconds and enjoy!!

Honey Sriracha Crock Pot Shredded Chicken

FullSizeRenderI am absolutely in love, possibly slightly obsessed, with this easy 5 ingredient Honey Sriracha Shredded Chicken. The crock pot does all the work, and you get to enjoy this spicy-sweet perfectly cooked shredded chicken breast. Let’s begin…


  • 4 chicken breasts (4oz each)
  • 1/3 cup tamari (or coconut aminos or soy sauce)
  • 1/3 cup honey
  • 1/3 cup sriracha
  • 3 minced garlic cloves

Place cleaned whole chicken breasts in your crock pot (slow cooker). Then spread minced garlic over top– don’t worry, as it cooks the flavor will mix with all the juices and spread around. Set crock-pot to high heat and cook for 2.5-3 hours, or until the chicken is fully cooked and easily shredded. Drain liquid from cooked chicken (save if you can make use of garlicy chicken stock). Then, shred chicken with 2 forks. Make sauce by mixing together soy sauce/coconut aminos/tamari, honey, and sriracha. Pour on top of shredded chicken and mix evenly. If you like super spicy, add more sriracha sauce. If you like “saucy” just make a larger batch, it’s easy since it’s equal parts 1:1:1.
Serve with brown rice & steamed broccoli, with mashed sweet potato & asparagus, or serve chilled on a bed of fresh spinach salad.

Original Recipe: Here

Turkey Quinoa Meatloaf

This is a fun recipe when you’re really missing comfort food. A light, fluffy, and mildly sweet & spicy meatloaf.  It pairs great with mashed cauliflower or sweet potato mash.IMG_0267


  • 1/4 cup quinoa
  • 1/2 cup water (or chicken broth for cooking quinoa)
  • 1 teaspoon olive oil
  • 1 small onion, chopped
  • 2 -3 garlic cloves, minced
  • 1 (20 ounce) package lean ground turkey
  • 1 tablespoon tomato paste
  • 1 tablespoon sriracha (or more if you like spicy)
  • 2 tablespoons Worcestershire sauce
  • 1 egg
  • 1 1/2 teaspoons salt
  • 1 teaspoon ground black pepper

Sauce Topping (Optional):

  • 2 tablespoons brown sugar
  • 2 teaspoons Worcestershire sauce
  • 1 teaspoon water

First, cook quinoa according to package instructions, so you can set it aside to cool. Preheat an oven to 350 degrees F (175 degrees C). Chop onion and garlic. Heat the olive oil in a skillet over medium heat. Stir in the onion, cook until the onion has softened and turned translucent, about 5 minutes. Add minced garlic and cook for another 1-2 minutes– Remove from heat to cool. In a large bowl, mix the turkey, cooked/cooled quinoa, onions/garlic, tomato paste, sriracha, 2 tablespoons Worcestershire, egg, salt, and pepper in a large bowl until well combined. The mixture will be very moist. Shape into a loaf on a foil lined baking sheet. Optional topping: Combine the brown sugar, 2 teaspoons Worcestershire, and 1 teaspoon water in a small bowl. Drizzle over the top of the meatloaf. Bake in the preheated oven until no longer pink in the center, about 50 minutes. Note: An instant-read thermometer inserted into the center should read at least 160 degrees F (70 degrees C). Let the meatloaf cool for a few minutes before slicing. Enjoy!!

Original Recipe: Here


Southwest Spaghetti Squash



  • 1 medium spaghetti squash
  • 1 Tablespoon olive oil
  • 1/2 red onion, chopped
  • 2 garlic cloves, minced
  • 1 jalapeno pepper, chopped small
  • 1 red bell pepper, chopped
  • 1/2 Tablespoon ground cumin
  • 1/2 Tablespoon oregano
  • 1/2 Tablespoon chili powder
  • Kosher salt
  • Black pepper
  • 1 (15 oz.) can black beans, drained and rinsed
  • 1 cup frozen corn, thawed
  • 1/2 cup freshly cilantro, torn/chopped
  • 1 Lime, to be squeezed


  • Shredded cheddar cheese (optional)
  • More cilantro for garnish
Southwest Flavors
Southwest Flavors



Preheat oven to 375 degrees F.

Cut squash in half long ways (they are very hard so take your time! Oh, and a serrated knife works great). Spoon out the seeds and discard. There are many ways to cook a spaghetti squash, I always go with one of these two. 1) Cover baking sheet with tin-foil and non-stick spray. Place squash cut-side down and bake. 2) Use slightly deeper dish, place squash cut-side down, and add enough water to cover the bottom—this steams the squash. Bake about 40 minutes, until “fork tender,” when you can easily pierce the outside. Both methods work about the same, but I like the flavor of method #1. Once cooked, scrape the spaghetti squash flesh with a fork (from outside towards the center) creating the “spaghetti.”

In a large skillet, heat oil over medium-high, add onion, garlic, jalapeno and red bell pepper. Sauté 2-3 minutes. Stir in cumin, oregano, chili powder, and salt & pepper–mix well. Stir in beans, corn, cilantro and lime juice–mix well. Add the “spaghetti”—keep outer shell if you want to “stuff” & serve. Or, if you’re eating this as a side it pairs great with lean ground turkey flavored with the same dry seasoning, garlic, onion, and red pepper.

If you want to stuff & serve, set oven to broil (high). Stuff each squash half with mixture and top with grated cheddar. Broil until cheese melts and gets brown, 1-2 minutes—don’t leave unattended long or you will make fire balls!

Sprinkle with remaining cilantro and BOOM! Time to enjoy!


Original Recipe: Here


Mash My Cauliflower

That title almost sounds a little vulgar, like something you yell after you get cut off in traffic, “MASH MY CAULIFLOWER, MAN!!” Ok, maybe not, but mashed cauli certainly makes a great healthy side-dish! And it’s easy and tasty. 


  • 1 head cauliflower
  • 3-5 garlic cloves
  • Black pepper
  • Sea salt (optional)


Wash & cut apart 1 head of cauliflower into small chunks. Place it in a large pot (with lid). Add about an inch of water to the bottom and bring to a boil, cover with lid & let it steam. Once cauliflower is tender-to-fork (takes about 15 minutes) drain the water and place the cauliflower in a food processor, blender, or bowl to hand mash– add pepper, minced garlic and a dash of sea salt (optional) and blend. The food processor and blender makes a smooth texture, while hand mashing leaves it slightly chunky as pictured. Feel free to explore variations of this recipe, like adding chives, basil, or a scoop of sour cream or cottage cheese—just remember, you’re making a HEALTHY alternative to traditional mashed potatoes, so try not to overdo the extras!! Enjoy!

Click on fatsecret.com to see the nutrition facts for 1 cup of cooked cauliflower.

Pumpkin Pancakes

Pumpkin Pancakes:


  • 1/4 Cup 100% Pure Pumpkin Puree
  • 2/3 Cup Dry Oats
  • 1 Whole Egg & 1 Egg White
  • 2 Tbsp Low Fat Cottage Cheese
  • A dash of Vanilla Extract & Cinnamon


Put all ingredients in a food processor or blender and mix until smooth. Use nonstick spray & cook like regular pancakes. Add favorite toppings & enjoy!!  I like to top them off with pumpkin spice & 100% pure maple syrup, yum!

Ch-Ch-Ch-Chia Seed Pudding

Here is an easy chocolaty dessert recipe I found two nights ago. I immediately made it since I happened to already have all of the ingredients. I was pleasantly surprised with the outcome and thought it was certainly worth sharing, especially to anyone trying to eat healthy, with a sweet-tooth:

                  • Ingredients:
                  • Chia Seeds
                  • Cocoa Powder
                  • Almond Milk (I use unsweetened vanilla)
                  • Cinnamon
                  • Honey


Take 1/4 cup chia seeds, 3 tbs raw cocoa powder, a little less than 1 cup almond milk, a dash of cinnamon and honey, mix all ingredients in a bowl, place it in the refrigerator and let thicken. DONE! It’s that easy, enjoy!

Side notes: Rather than having to stir, I used a container with a lid and shook it until it was well mixed. I let it thicken for about 10-15 minutes in the refrigerator, tried it– Delicious! I forced myself to put the remainder back in the ‘fridge until the next day to see what it would become, and to my delight it was VERY thick & smooth! So my recommendation is to make it a few hours ahead of time so it has a chance to thicken. It’s a little heavy on the cocoa… you might want less. Since it wasn’t my recipe to begin with, I was more than happy to have an excuse to use that much cocoa :) You can read the benefits of chia seeds in a previous post of mine if you’re not sure what they are, or how AWESOME they are! Last, the recipe also called for a spoonful of coconut oil, but I skipped that part. Last, last, oddly enough, mixing this with protein powder in place of cocoa can also work for a “pudding” concoction. Enjoy!


Turkey Burger Heaven

This is a MUST TRY recipe. I can’t say enough about how amazingly tasty this turkey burger is! Takes about 10 minutes to prep, 14 minutes to cook, and an incredibly fast rate to devour because it’s so delicious!


  • 1 package of ground extra lean turkey breast
  • 2 medium zucchini
  • 1/2 tsp black pepper
  • 1/2 tsp oregano
  • 1 tsp dried basil
  • 1 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/4 tsp salt


*Served with lettuce & tomato on a 100% Whole Wheat Flax & Fiber Sandwich Thin.


Preheat your oven to Broil on High, and make sure to put your oven rack all the way to the top so that the turk burgs will cook about 2 inches from the heat. Next prep your baking sheet with foil and a non-stick spray. The turk burg mixture was very moist, so I suggest using a baking sheet that has a lip so that you don’t have any juice run off in your oven while cooking.

Grate the two zucchini and place them in a large bowl. Add all dry seasoning (dried basil, onion powder, oregano, garlic powder, salt & pepper) and then turkey.              Mix well–I used my hands to mix, because the next thing you do is make your patties anyways. The recipe said it would yield four 4-5 oz portions, however I ended up with 5 patties. Place patties on your baking sheet, broil (on high) on the top rack for 7 minutes, then remove them from the oven and carefully flip each patty, cook for another 7 minutes on the other side.

Now it’s time to enjoy!! I dressed mine up with lettuce & tomato, and placed it on a lightly toasted 100 cal flax & fiber sandwich thin. It was delicious!

According to the recipe, if you were to yield four 5 oz burgers, they are 144 calories, 1g fat, 3.5g carbs, and 27.6 g protein. I didn’t weigh my patties, so my numbers may have been slightly off, but still low cal, high protein, and super tasty!

Thank You Jamie Eason for this rockin’ LiveFit Recipe!