Author Archives: DL7admin

Date Chia Oat Energy Bars

Energy bars can be expensive and filled with added sugars and preservatives. Making your own is a much better option and ensures you’re eating quality whole ingredients. This recipe is easy to make and the taste and texture of the bars are far superior to store-bought food products. They are a rich source of fiber, healthy fats, including chia seeds that help detox your liver. Enjoy these energy bars on a regular basis to fuel your workouts or as a perfect on the go snack.
Date Chia Oat Energy Bars

Date Chia Oat Energy Bars

Ingredients

  • 3 cups chopped pitted dates (1 lb). Adding 4 cups makes for even more flavor and moisture.
  • 1 1/2 cups water
  • 5 ounce bag organic unsweetened flaked coconut
  • 1/4 cup organic coconut sugar
  • 2 Tbsp Chia seed
  • 6 ounces filtered water
  • 1/2 cup organic coconut oil
  • 1/4 cup organic butter
  • 1 3/4 cups stone ground organic whole wheat flour
  • 1 1/2 cups organic rolled oats
  • 1/2 teaspoon baking soda

Preparation

  1. Pre-heat oven to 400 degrees. Use organic coconut oil or butter to grease 13x9 inch pan. I prefer using stoneware and forgo the oil prep.
  2. Date mix preparation - Place the following in a saucepan:
  3. 3 cups chopped pitted dates (1 lb). Adding 4 cups makes for even more flavor and moisture.
  4. 1 1/2 cups water
  5. 1/4 cup organic coconut sugar
  6. bring to boil and simmer for 10 min, stirring constantly or until thick, let cool a little until warm
  7. Add in bag of organic unsweetened coconut and stir until well combined
  8. Chia seed preparation
  9. Place to 2 Tbsp. organic chia seed in a coffee cup and add 6 ounces filtered water. Let sit for 10-minutes or until gel consistency.
  10. Prepare Other Ingredients
  11. In a mixing bowl, add 1/2 cup organic coconut oil and 1/4 cup organic butter. Heat in microwave until melted. Add chia seed mixture and stir.
  12. Add the following:
  13. 1 3/4 cups stone ground organic whole wheat flour
  14. 1 1/2 cups organic rolled oats
  15. 1/2 teaspoon baking soda
  16. Combine all the Ingredients
  17. Pour the date/chia seed mix into the oil and flour mixture. Stir well. I use my hands to make sure everything is well combined.
  18. Add 2 cups rough chopped raw walnuts. Use your hands and mix until combined.
  19. Press into prepared 13x9 inch pan and bake for approximately 25 minutes.
https://stayhealthyfitness.com/date-chia-oat-energy-bars/
Boneless skinless chicken cooked in a crockpot and shredded

Crockpot Chicken

Crockpot chicken is another example to show that eating healthy doesn’t have to be dry and boring. In fact, I spice up this recipe with herbs and fresh rosemary to add lots of flavor and taste. My shredded, boneless, skinless chicken breast comes out moist and tasty every time!

I couple my main course chicken with crockpot brown rice for a fabulous meal. I place ½ cup of the cooked brown rice on a lunch-size plate or in a bowl, and then top it with approximately ½ to 1 cup shredded crockpot chicken. Additionally, you can use this shredded chicken for tacos, wraps, or eaten as is for a quick meal anytime!

Crockpot Chicken

Crockpot Chicken

Ingredients

  • Set a large oval crockpot to 6 hour cook, or the time you would like to have the chicken done.
  • Put the following ingredients into the crockpot:
  • 4 organic boneless/skinless chicken breasts
  • ¼ to ½ cup gourmet Yoshida sauce
  • Sriracha hot chili sauce (squirt to cover the top of the chicken)
  • Heavy sprinkling of organic herb mix (non salt)
  • 1 tbsp crushed red chili peppers
  • 1 tsp cumin
  • 1 tsp paprika
  • ½ tsp cayenne pepper (optional)
  • 2 fresh rosemary sprigs

Preparation

  1. Using a fork, move and coat all the chicken breasts with the mixture until evenly combined. Cover and let the chicken cook for the allotted time selected (I use a 6hr cook). Open the lid and fork the chicken to shred and combine the juices and chicken together, until all liquid is absorbed. Remove the rosemary sprigs and discard.
  2. (Optional) Slice fresh organic avocados and layer on top, sprinkle with Cholula Hot Sauce, and add a side spoon of plain nonfat Greek yogurt.
https://stayhealthyfitness.com/crockpot-chicken/
Salad or lunch recipe: spinach + kale + chicken

Power Green Salad with Grilled Chicken

Power greens are power fuel and great antioxidants to clean up the body. Salads are a wonderful way to get your greens and adding additional nutrients like protein, healthy fats and fiber it becomes a healthy meal all in one.  Try the recipe and let me know what you think. Stay Healthy!
Power Green Salad with Grilled Chicken and Quinoa

Power Green Salad with Grilled Chicken and Quinoa

Ingredients

  • 1 cup Power Greens (Spinach and Kale)
  • 1/2 ripe sliced avocado
  • 1/2 cup shredded fresh carrots
  • 1/2 cup sliced peeled cucumber
  • 1/2 large organic tomato, chopped
  • 1 cup prepared grilled or baked chicken breast
  • 1/4 cup red quinoa (or quinoa of choice)
  • 1/4 cup raw almonds
  • extra virgin olive oil for drizzle
  • fresh ground pepper for garnish

Preparation

  1. In a large salad bowl, place greens and top with grated carrot, sliced cucumber, chopped tomato, and sliced avocado. Add the quinoa and drizzle with olive oil. Toss the salad and place grilled or baked chicken to one side of the bowl. Garnish with raw almonds and fresh ground pepper. Yields one serving
https://stayhealthyfitness.com/power-green-salad-with-grilled-chicken/
Lunch or snack: tuna + avocado on high-fiber toast

Tuna, Avocado and Hummus on Toast

For this lunch or snack, toss out the mayo and grab healthy fats to mix your tuna.  Fresh avocado and hummus create a creamy and tasty healthier alternative for tuna on toast.  Let me know if you tried it with a comment. Stay Healthy!
Tuna, Avocado and Hummus on Toast

Tuna, Avocado and Hummus on Toast

Ingredients

  • 1 can albacore tuna, drained
  • 1/2 ripe fresh avocado
  • 1/4 cup hummus of choice
  • 1 slice high fiber organic bread

Preparation

  1. In a large bowl, place drained tuna, avocado and hummus. With a fork, mash the avocado into the tuna and hummus and continue to stir until well combined. Toast high fiber bread and top with 1/2 tuna mixture. Yields one serving
https://stayhealthyfitness.com/tuna-avocado-and-hummus-on-toast/
Breakfast, lunch, or dinner: egg whites and cheese make this delicious, colorful meal help you Stay Healthy!

Egg White Vegetable Frittata

Not just for breakfast, egg white frittatas are easy to make and quick meals to plan for a busy week or anytime.  They are delicious and full of a wide variety of nutrients to maintain a healthy body.  Enjoy and let me know what you think. Stay Healthy!
Egg White Vegetable Frittata

Egg White Vegetable Frittata

Ingredients

  • 2 large red bell peppers
  • 1/2 large sweet white onion
  • 1/2 bag chopped cauliflower
  • 3 tbsp minced jarred garlic
  • 2 large handfuls chopped power greens (kale, spinach, chard)
  • 1 large container egg whites (can sub real eggs)
  • 1 cup shredded organic cheddar cheese
  • feta cheese (optional)
  • fresh ground black pepper

Preparation

  1. Preheat oven to 350 degrees
  2. In a large rectangle stoneware or bakeware pan add the chopped vegetables, minced garlic and onion. Pour egg over the vegetables until completely covered. Sprinkle shredded cheddar cheese over the top and push down with a fork. Sprinkle a small amount of optional feta cheese over mixture. Bake for 25-40 minutes or until knife inserted comes out clean. Cooking time varies on pan style and oven. Let sit for about 5 minutes before slicing. Garnish with fresh ground pepper.
  3. The recipe yields at least 12 servings
https://stayhealthyfitness.com/egg-white-vegetable-frittata/

Lean Turkey Muffins

By themselves as a snack or appetizer, or included as part of a lunch or dinner meal, lean turkey muffins are like a turkey meatloaf in muffin form. I make Jamie Eason’s turkey meatballs all the time and wanted to share the recipe with you. Cooking them in a muffin pan is a easy way to prepare lean protein in bulk because muffins are a ready to go part of a healthy meal. The muffin size also helps with portion control!
Stay Healthy Lean Turkey Muffins

Stay Healthy Lean Turkey Muffins

Ingredients

  • 2 lbs ground turkey
  • 3 egg whites
  • 1 cup dry quick cook oats
  • 1 tsp ground cumin
  • 1 tsp ground thyme
  • 2 tsp dry yellow mustard
  • 2 tsp black ground pepper
  • 2 tsp chipotle pepper spice
  • 1 tsp salt (I leave this out)
  • 2 tbsp garlic powder
  • 1 diced onion
  • 2 diced celery stalks

Preparation

  1. Preheat oven to 375 and prepare muffin pan with spray oil, or coat with olive oil.
  2. Mix all the ingredients in one large bowl until well combined. Shape the mixture into balls and place each one in the muffin pan. Bake for 40 minutes or cooked through.
  3. Makes 12 muffins
https://stayhealthyfitness.com/lean-turkey-muffins/

Peanut Butter Whey Protein Balls

Peanut butter has lots of protein. Add whey protein to it to get a power snack loaded with protein. Additionally, peanut butter contains good fats – monounsaturated fats – called “good” because they are considered heart healthy. So, eat this snack and give your muscles, including your heart, what they need for power!
Stay Healthy Peanut Butter Whey Protein Balls

Stay Healthy Peanut Butter Whey Protein Balls

Ingredients

  • 2 tbsp natural peanut butter
  • 1 scoop whey protein (your choice of brand)
  • add water to consistency

Preparation

  1. Mix the natural peanut butter and whey protein in a small bowl, drip water slowly and stir until just combined and able to roll thick dough into a ball. Makes a great power snack!
https://stayhealthyfitness.com/peanut-butter-whey-protein-balls/

No Bake Energy Bites

Try this oatmeal-based snack for a granola bar substitute. Lots of protein in the peanut butter with fiber in the oats and flaxseed. Plus you get the sweetness of honey and dark chocolate. Almost like a cookie, but in a ball for fun!
No Bake Energy Bites

No Bake Energy Bites

Ingredients

  • 1 cup dry old fashioned rolled oats
  • 1/2 cup dark chocolate chips
  • 1/2 cup organic peanut butter
  • 1/2 cup ground flaxseed
  • 1/3 cup organic honey (local is best)
  • 1 tsp pure vanilla extract

Preparation

  1. Mix all the ingredients together in a bowl, roll into balls and enjoy. Can be stored in airtight container in the refrigerator for a ready to go snack.
https://stayhealthyfitness.com/oatmeal-no-bake-energy-bites/
Sweet Potato Chocolate Protein Pudding

Sweet Potato Chocolate Protein Pudding

If you thought pudding couldn’t be healthy … think again! This recipe has a mashed sweet potato as its basic ingredient. That means you get fiber and other nutrients. Add other healthy ingredients — including peanut butter and whey powder for protein — to convert a simple dessert into a healthy companion for any meal. And when you just want that chocolate pudding taste, you can eat it as a healthy snack .
Sweet Potato Chocolate Protein Pudding

Sweet Potato Chocolate Protein Pudding

Ingredients

  • ½ small steamed peeled sweet potato that has been chilled in refrigerator
  • 1 scoop vanilla or chocolate whey protein powder
  • 2 tbsp natural peanut butter
  • 2 tbsp unsweetened baking cocoa
  • Splash of pure vanilla, approx ¼ tsp
  • 1 tbsp Stevia in the Raw (to taste)
  • Splash of almond milk to thick pudding texture

Preparation

  1. Grab a large cereal bowl and fork mash the sweet potato and stir until smooth, add peanut butter, keep stirring, add vanilla, stevia (to taste), cocoa powder, whey protein and slowly mix until the ingredients start coming together and then speed up mixing until all ingredients are well combined. Add a splash of almond milk if necessary until thick, creamy pudding texture. Divide into 2 small dessert cups, cover with plastic wrap and chill for at least one hour. Enjoy!
https://stayhealthyfitness.com/sweet-potato-chocolate-protein-pudding/
Spinach Artichoke Yogurt Dip

Spinach Artichoke Yogurt Dip

Need a healthy dip alternative for an event? Don’t hesitate to jump into this bowl of healthy goodness.  In this recipe, the saturated fat is reduced and the nutrient value increased. In addition to the health benefits, this is a wonderful tasting dip. Serve warm alongside organic pita chips or pair with chopped vegetables.
Spinach Artichoke Yogurt Dip

Spinach Artichoke Yogurt Dip

Ingredients

  • 2 tbsp olive oil
  • 6.5 oz jar marinated artichoke hearts (use ½ jar) chopped
  • 1/4 cup shallots (roughly chopped)
  • 4 green onions (chopped)
  • 1 tbsp minced garlic
  • 12 oz spinach leaves (roughly chopped)
  • 2 tsp fresh lemon juice
  • 1 cup Greek nonfat plain yogurt
  • 1/2 cup feta cheese (finely crumbled)
  • 2 tbsp fresh dill (chopped) or 1 tbsp dried (ground)
  • black pepper (freshly ground)

Preparation

  1. Heat oil in a large frying pan over high heat. Add artichoke hearts, shallots, onions, and garlic and cook, stirring often, until fragrant, about 1 minute. Add chopped spinach and cook, stirring often, until wilted, about 2 minutes. Pour ingredients into a large bowl and add feta cheese, yogurt, and lemon juice. Stir until well combined and thick chunky. Season to taste with fresh ground pepper and serve warm with pita chips or vegetables.
https://stayhealthyfitness.com/spinach-artichoke-yogurt-dip/