Category Archives: Side dish or Salads

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/
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/
 
Turkey Burgers and Baked Steak Fries

Turkey Burgers and Baked Steak Fries

Who doesn’t love burgers and fries? So why not eat a healthy version? This meal satisfies that craving with less fat and more nutrients than a typical burger and fries. For example, the steak fries are baked, reducing the fat. The burgers are made from lean turkey, not beef. And for extra nutrients, the toppings include avocado and spinach. For those of us who love spices, add jalapeños, mustard, and onion for a bit more zing!
Turkey Burgers and Baked Steak Fries

Turkey Burgers and Baked Steak Fries

Ingredients

  • 1 large russet potato
  • extra virgin olive oil
  • Johnny Garlic Seasoning or use sea salt
  • 1/2 lb ground lean turkey meat
  • Yoshidas gourmet sauce
  • Grill Mates hamburger seasoning
  • Crushed red pepper
  • 100% whole wheat or grain Sandwich Thins
  • The Toppings:
  • Fresh avocado
  • Fresh organic baby spinach
  • Sliced jalapenos in the jar (you choose your heat level)
  • Sliced organic tomato
  • Sliced red onion (if the onion is not sweet, I grill mine for a bit)
  • Sweet Heat mustard or mustard of your choice

Preparation

  1. Baked Fries: Wash 1 large potato and pierce with knife. Put in microwave for 3 minutes. Place on cutting board, and slice into wedges leaving the skin on. Careful it will be hot
  2. In a bowl, pour 2-3 tbsp of olive oil and mix in the Johnny Garlic Seasoning or sea salt. Dip each wedge into oil mixture and place on baking sheet. Put into oven and bake for about 15 minutes or until browned the way you like. I prefer a bit of a crispy outside and soft center. Continue to watch the cooking on these while making the burgers, and remove when browned the way you like. Set aside
  3. Turkey Burger: Place the ground turkey into a bowl and pour 2-3 tbsp Yoshida Sauce over meat, sprinkle with 1-2 tsp seasoning, and use your hands to mix together thoroughly. Form the meat into 2 patties and place on the hot griddle. Turn after browned, and continue to cook through, about 8-10 minutes.
  4. Create It: Put the Sandwich Thins into the toaster to warm or if there is room on the griddle heat next to the burgers after they have been turned. Spread mustard on both sides of the Sandwich Thin, and top the bread with the cooked turkey patty. Start layering your burger with the toppings: Baby spinach, sliced onion, tomato, avocado, and end with the jalapenos. This is a messy burger so be prepared with a fork on the side.
https://stayhealthyfitness.com/turkey-burgers-baked-steak-fries/

Sweet Potato Fries

Sweet potato fries have to be one of my favorite side dishes now.  I was eating at a friend’s home and she served a side of spiced sweet potatoes that were baked to perfection. That experience inspired me to come up with this recipe.

Although the sweet potato and yam titles are generally interchangeable in the United States, they are actually from two different plant families and do differ in their qualities and taste. The yam is a tuber and the sweet potato comes from the morning glory family and is a storage organ.

In this recipe for healthier fries, I offset the sweetness of the potatoes with some pepper and spices.  The fries are baked, so they have far less fat than the typical type fried in oil. So, as a healthy option, these fries may be your favorite side dish for turkey burgers as they are mine. You can even try them as a snack!

Sweet Potato Fries

Sweet Potato Fries

Ingredients

  • 2 medium sized sweet potatoes scrubbed and set aside
  • Extra virgin olive oil
  • Sea salt
  • crushed black pepper
  • I also like to spice it up with cumin, cinnamon, crushed chili peppers

Preparation

  1. preheat oven to 350 degrees
  2. Cut the sweet potatoes into nice size wedges of the thickness you prefer in a usual steak fry. Pour a small amount of olive oil into a gallon size storage bag and place wedges in to coat. Place spices of choice into a lunch bag. Put oiled potato wedges into the bag, and shake to coat. Place the sweet potato wedges onto a baking sheet, bake for approximately 40 minutes.
https://stayhealthyfitness.com/sweet-potato-fries/

Grilled Salmon and Green Sides

Everybody knows that salmon is a healthy fish. So, this recipe makes it the centerpiece of a meal. Included with the salmon are Brussel sprouts and a spinach salad — colorful and healthy complements to the protein portion of the dinner.

Do you want to try this absolutely easy to make meal power packed with all the protein, omega 3 fatty acids, fiber, and antioxidants that your body needs? Fire up the outdoor gas grill to medium/high heat and let’s get cooking a Stay Healthy Meal!!!
Stay Healthy Grilled Salmon and Green Sides

Stay Healthy Grilled Salmon and Green Sides

Ingredients

  • Nice Cut of Salmon (a portion will be the size of your palm)
  • Lemon
  • Fresh Rosemary
  • Garlic Cloves
  • Fresh Basil
  • 1 lb Brussel Sprouts
  • 1 to 2 tbsp REAL butter or Extra Virgin Olive Oil
  • Parmesan Cheese (very light dusting)
  • Fresh baby spinach leaves
  • 1 Fuji apple
  • 1 handful crumbled walnuts
  • 1 handful dried cranberries
  • 2 tbsp Extra Virgin Olive Oil
  • Balsamic Vinegar to your liking
  • Italian seasoning blend

Preparation

  1. Pre-heat gas outdoor grill to medium high heat (350 to 400 degrees)
  2. Salmon: Place the Salmon onto a piece of heavy duty foil creating sides to hold any juices and spices. Squeeze fresh lemon juice over the fish. Finely chop 2-3 garlic cloves and sprinkle on top, strip the fresh basil and sprinkle over the fish, followed with the fresh chopped basil leaves. If you do not have fresh rosemary and basil, feel free to use jarred spice. Carefully place your foiled creation onto the prepared grill and cook for 20-25 minutes.
  3. Brussel sprouts: In a large pot, bring water to a boil. Wash and drain brussel sprouts. Carefully pour into boiling water and let cook until fork tender, about 10 minutes. Drain off the water, and add the 1-2 tbsp real butter, or olive oil and lightly dust with Parmesan cheese. Stir and set aside.
  4. Spinach Salad: In a large bowl place the baby spinach leaves, add chopped apple, handful of crumbled walnuts, and dried cranberries. Sprinkle with Italian seasoning blend, add approximately 2 tbsp extra virgin olive oil, drizzle with balsamic vinegar and toss the salad until all ingredients are well coated.
https://stayhealthyfitness.com/grilled-salmon-and-green-sides/

Grilled Salmon and Sweet Corn in the Husk

There is nothing better than a wonderfully grilled piece of wild caught Salmon, seasoned to perfection with an accompaniment of roasted sweet corn in the husk … no butter required.  Talk about a party of flavors and textures in your mouth, this simple recipe aims to please and provides nutrients the body needs such as omega 3 fatty acids, lean proteins, and fiber.  Fire up the grill, grab your tongs and get ready for a meal complete in 45 minutes.
Stay Healthy Grilled Salmon and Sweet Corn in the Husk

Stay Healthy Grilled Salmon and Sweet Corn in the Husk

Ingredients

  • 2 cuts wild caught salmon (or however many you plan to serve)
  • Local white sweet corn (1 ear of corn per person)
  • Spices for salmon (I like a Cajun flavor, so sprinkle mine with cumin, crushed peppers, paprika, and lemon pepper)
  • 2 lemons to squeeze over salmon

Preparation

  1. Peel husk back from corn without tearing off completely. Remove all silk, and replace the husk. Wrap in foil to be placed on the grill for 40 minutes
  2. Heat grill to at least 350 degrees, place prepared corn wrapped in foil on grill and cook for 40 minutes, turning with tongs at halfway point. Remove from the grill. The corn will continue to steam in the husk while the salmon is cooking
  3. Sprinkle the Salmon with seasonings or spices of your choice and place on the grill skin side down. Cook for approximately 20 minutes or until fork tender. Be careful not to overcook the salmon, otherwise it will yield a dry fish
  4. Place fish, cut lemon wedge, and sweet corn on each plate. Enjoy!
https://stayhealthyfitness.com/grilled-salmon-sweet-corn-husk/

Hearty Cornbread

Home baked cornbread was a staple in my family growing up. My Dad would coarse grind our own meal and my Mom would bake delicious cornbread every Sunday. The memories of having a hot square right from the oven and my Mom preparing it with a bit of butter and honey was a wonderful treat!. To this day, I absolutely enjoy fresh baked cornbread with organic butter and honey. This hearty cornbread uses medium grind organic corn meal to give the bread a crunchy texture and overall wonderful flavor, just like Mom used to make.
Stay Healthy Hearty Cornbread

Stay Healthy Hearty Cornbread

Ingredients

  • 2 cups 100% organic medium grind cornmeal
  • 1 cup whole wheat flour
  • 1 cup unbleached white flour
  • 8 tsp baking powder
  • 2 tbsp organic honey
  • 2 egg whites
  • 1 whole egg
  • 2 cups vanilla almond milk
  • ½ cup low fat all natural vanilla yogurt

Preparation

  1. Pre-heat your oven to 425 degrees and prepare a 9 x 9 pan (I like stoneware) with a light coating of canola or olive oil.Sift together dry ingredients in a bowl. Add the eggs, milk and yogurt and beat until smooth, about one minute. It is important not to overbeat. Pour into prepared pan and bake for approximately 25 minutes or until a knife inserted comes out clean. Keep watch as you do not want to overcook the bread. I like to serve this bread with chili or have as a treat with a bit or organic butter and honey.
https://stayhealthyfitness.com/hearty-cornbread/

Grilled Chicken & Vegetables With Peach Spinach Salad

This meal has become a weekly favorite and honestly I happened on the peaches in my spinach salad when I did not have an apple to make my usual.  You will absolutely love the spice of the chicken, and be amazed how well fresh peaches compliment a spinach salad.  I added garbanzo beans for an added boost of nutrients to include fiber.  Grilled brussel sprouts and green bell peppers are the perfect touch to this power packed healthy meal.
Stay Healthy Grilled Chicken With Peach Spinach Salad, Roasted Brussels & Peppers

Stay Healthy Grilled Chicken  With Peach Spinach Salad, Roasted Brussels & Peppers

Ingredients

  • Chicken pre-prep (I like to do this the day before to really flavor and tenderize the meat)
  • 2 boneless/skinless chicken breasts
  • Yoshida Gourmet Sauce
  • Sriracha Hot Chili Sauce
  • Schilling Montreal Chicken Spice
  • Crushed Red Pepper
  • Ground Ginger
  • Ground Thyme
  • Ground Sage
  • Crushed Dry Basil Leaves
  • Johnny Seasoning
  • Fresh Rosemary Sprigs (2)
  • Extra virgin olive oil
  • 1 lb brussel sprouts
  • 3 or 4 large peppers (pick variety you enjoy)
  • Large bag fresh organic bay spinach
  • 1 large freestone peach
  • Shelled walnuts
  • balsamic vinegar

Preparation

  1. Chicken pre-prep (I like to do this the day before to really flavor and tenderize the meat): In a gallon size storage bag, pour 1/2 cup Yoshida Gourmet Sauce, squirt in some Sriracha Hot Chili Sauce, 1 tsp Schilling Montreal Chicken Spice, 1 tsp crushed red pepper, 1/2 tsp each ground ginger, thyme, sage, and basil leaves. Stick in 2 fresh Rosemary Sprigs (2). Put the chicken into the storage bag filled with the marinade and move around until well covered. Place in the refrigerator and turn over at least once during the marinating process. Best if it sets over night and cook the next day.
  2. Pre-prep for Brussel Sprouts and Grilling (use less spice or eliminate the spice if you like a mild flavor): Place fresh brussel sprouts in a bowl, wash and remove water. Place bowl in the microwave for 3 minutes. The sprouts will be hot so proceed with caution when adding the following to the bowl and tossing with your hands. Pour about ¼ cup extra virgin olive oil, sprinkle in Johnny Seasoning, squirt in a small amount of Sriracha Hot Chili Sauce, and 1/2 tsp crushed red pepper into the bowl and evenly coat the sprouts. Place sprouts onto 2 metal skewers (about 5 sprouts per skewer) and place onto well oiled grill.
  3. Pre-Prep for Peppers and Grilling (use less spice or eliminate the spice if you like a mild flavor): Feel free to use any pepper (green/red/yellow), my personal favorites are the red bells. No need to dirty another bowl, so use the brussel sprout prep bowl and pour ¼ cup extra virgin olive oil, Johnny Seasoning, Sriracha Hot Chili Sauce, and 1/2 tsp crushed red pepper. Prep the peppers by washing and removing the stems and seeds. Cut lengthwise into wedges and place into the bowl. Coat the peppers thoroughly and place on the prepared grill with the brussel sprouts.
  4. Grill the Chicken: Add the Marinated Chicken Breast on a separate grill level and cook for about 20-30 minutes (depending on grill). Do not overcook as you want the meat to be tender, juicy and not dry. I like to take a piece of chicken off and cut into it and when the meat is no longer pink inside, it is done. Remove from the grill.
  5. Fresh Peach Spinach Salad: In a large bowl add a few handfuls of fresh spinach leaves. Wash, remove the pit and dice up a fresh peach into the spinach leaving the skin on the fruit. Drain the water from a 15.5 oz can of reduced sodium garbanzo beans. Add ½ the can to the spinach and peaches. Add ½ cup of raw chopped walnuts over the salad. Sprinkle the salad with Johnny Seasoning, Add ¼ cup extra virgin olive oil, and shake balsamic vinegar over the top. Toss the salad and take a taste (the fun part). At this point, flavor the salad as you like by adding more balsamic, seasoning, or simply enjoy as is.
https://stayhealthyfitness.com/grilled-chicken-peach-spinach-salad/

Grilled White Fish and Squash

Now is the time for fabulous outdoor grilling.  Summer is here and there is nothing better than sitting outside and enjoying the aroma of healthy food on the barbie.  The absolute BEST part about this simple meal, is that it is SIMPLE, ready in less than 30 minutes,  Oh so Stay Healthy good for you, and tastes absolutely fantastic.  I used catfish as my chosen white for this meal, but any white fish will do: tilapia, cod, halibut, sole, whatever white is your preference, it all cooks in about 15 minutes depending on the thickness and the heat of your outdoor grill.  If you have not tried grilled squash, it is a MUST MAKE.  This meal will leave you feeling satisfied, fulfill your lean protein, fiber and antioxidant intake.
Stay Healthy Grilled White Fish and Squash

Stay Healthy Grilled White Fish and Squash

Ingredients

  • 2 nice size white fish fillets
  • 4 nice size squash (I enjoyed a sliced summer squash variety)

Preparation

  1. Prep the Squash:
  2. Wash and cut the squash lengthwise for grilling
  3. In a gallon size freezer bag pour in ¼ extra virgin olive oil and seasoning that you enjoy (I used a hot sauce, crushed red chili peppers, and Johnny season salt)
  4. Place squash in the bag and coat the veggies well
  5. Prep the Fish:
  6. Season with your Favorite spices (we used lemon pepper, cayenne, dill, paprika, and crushed red chili peppers)
  7. The Grill: Set at 350 or medium high gas heat
  8. Layer the squash on the grill and cook for about 8-10 minutes before adding the fish
  9. Make room for the fish in the center by turning the squash over, place your fish and cook until flaky, approx 8-10 minutes depending on thickness.
https://stayhealthyfitness.com/grilled-white-fish-squash/

Roasted Brussel Sprouts

Brussel sprouts have never tasted so good. My Mom used to fix Brussel sprouts for me when I was small and I have fond memories of these small cabbage looking cruciferous vegetables. I have modified the recipe by roasting them which provides a remarkable crunchy outer texture and delicious soft center. The key benefits of brussel sprouts include anti-cancer properties due to their high phytochemical content. They are also high in fiber, are a good source of folate, vitamin C, and iron. Let’s get to the kitchen and cook up this power packed side of sprouts tonight!
Stay Healthy Roasted Brussel Sprouts

Stay Healthy Roasted Brussel Sprouts

Ingredients

  • 1 lb Brussel Sprouts
  • 3 tbsp extra virgin olive oil
  • Johnnys Garlic Spread & Seasoning (or spices that you like...pepper, oregano, thyme, basil..just to name a few)

Preparation

  1. Heat oven to 375 degrees
  2. Prepare a cookie sheet by covering with aluminum foil (easy clean up)
  3. Wash, drain and cut the stem ends off all the Brussel Sprouts
  4. Place olive oil in a bowl and sprinkle with 1 tbsp seasoning (or spice of your liking), mix together like a salad dressing
  5. Toss the sprouts until well coated. Place on the cookie sheet
  6. Do not waste the sprout leaves that have separated, coat those and place on the sheet for a crunchy treat but they will be ready before the whole sprout
  7. Bake for approximately 40-45 minutes or until the outer shell is nicely browned
https://stayhealthyfitness.com/roasted-brussel-sprouts/