Healthy Greek Yogurt Muffins

Healthy Greek Yogurt Chocolate Chip Muffins

Prep Time: 10 mins

Cook Time: 17 mins

Total Time: 27 mins

Calories: 251kcal

These healthy chocolate chip muffins with greek yogurt are soft, moist, and delicious. They’re quick and easy to make and ready in less than 30 minutes. Perfect for a low fat breakfast or snack! Servings: 9 Muffins

• 1/2 cup 2% greek yogurt, plain or vanilla (I prefer plain bc the higher protein)
• 2/3 cup honey or maple syrup (if you’re really into watching calories, I like to use sugar free syrup too)
• 1/3 cup vegetable oil or EVOO
• 1/3 cup unsweetened nondairy milk, I used almond milk
• 1 egg
• 1/2 tablespoon vanilla extract
• 1 1/2 cups whole wheat flour or you can sub oat flour here
• 1/2 tablespoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 cup semisweet chocolate chips (mini or regular sized)

Instructions

1. Preheat oven to 400°F. Line muffin pan with muffin liners or spray with nonstick cooking spray and set aside.
2. In a large bowl combine the greek yogurt, honey/maple syrup, oil, and milk.
3. Beat in the egg and vanilla extract.
4. In another large bowl whisk together the flour, baking powder, baking soda, and salt.
5. Add the dry ingredients to the wet ingredients and mix until incorporated then fold in the chocolate chips. DO NOT over mix.
6. Bake for 15-17 mins or until the muffins pass the toothpick test!

InstaPot Cheeseburger Soup

CHEESEBURGER SOUP 🍔🍔

Cheeseburger Soup is a rich and cheesy bowl of comfort food made on the lighter side. It’s quick and easy, loaded with turkey and potatoes in every bite!
PREP TIME: 10 mins. COOK TIME: 20 mins. TOTAL TIME: 30 mins. Makes 6 SERVINGS
INGREDIENTS
1/2 pound 93% Lean Ground Turkey
1 tablespoon unsalted butter
1 medium onion, chopped
2 medium carrots, chopped
2 celery stalks, chopped
2 garlic cloves, minced
2 tablespoons all-purpose flour, wheat or gluten-free
1/2 teaspoon kosher salt
Freshly ground black pepper
3 1/2 cups (Organic) Low Sodium Free Range Chicken Broth
10 ounces Yukon Gold potatoes, 2 medium, peeled and finely diced
1 12-ounce wedge cauliflower (1/4 of a large head), stem attached
1 3/4 cups shredded cheese or 2% Milk Sharp Cheddar Cheese
2 tablespoons chopped scallions, for garnish

INSTRUCTIONS
Instant Pot: Press the sauté button on an electric pressure cooker. Add the turkey and brown the meat, using a wooden spoon to break it into small pieces as it cooks, 4 to 5 minutes. Drain the meat and transfer it to a small bowl.
In the pressure cooker (still on sauté), melt the butter. Add the onion, carrots, celery, and garlic. Cook, stirring, until softened, about 5 minutes. Add the flour, salt, and pepper to taste and cook, stirring, for 1 minute to cook the flour. Return the turkey to the pressure cooker and add the chicken broth, potatoes, and cauliflower and stir.
Seal and cook on high pressure for 10 minutes, until the potatoes are soft. Quick release, then open when the pressure subsides.
ransfer the cauliflower and 1 cup of the liquid to a blender and blend until smooth. Pour the puree into the soup and stir well. Add the cheddar and stir until melted. Serve topped with the scallions.

Can also try —> the good olé Stove Method
To make this in a large pot or Dutch oven, sauté over medium-high heat in steps 1 and 2. For step 3, bring to a boil, then cook, covered, over low heat until the potatoes and cauliflower are tender, 25 to 30 minutes. Transfer 1 cup of the liquid and the whole cauliflower to the blender, and blend until smooth. Stir the puree into the soup, add the cheddar, and serve topped with the scallions.

Serving: 1-1/2 cups, Calories: 254kcal, Carbohydrates: 19g, Protein: 20g, Fat: 11.5g, Saturated Fat: 6g, Cholesterol: 52mg, Fiber: 3.5g

Chicken with Quinoa, Oranges, and Walnuts

This chicken and quinoa dish is packed with healthy proteins and good fats. The walnuts give it crunch, and oranges and herbs give lots of fresh flavor. This dish is also super easy to store for later use. Rotisserie chicken is very versatile to use in other recipes or salads throughout the week!
Prep Time: 10 min.
Cooking Time:  about 5 mins
Yield: 2 servings

Ingredients:
1 cup cooked quinoa
3 oz shredded rotisserie chicken breast (about ½ cup)
1 oz walnuts, coarsely chopped (about 14 halves)
1 medium orange, peeled and chopped
2 Tbsp. chopped fresh cilantro leaves
2 tsp. extra-virgin olive oil
2 tsp. red wine vinegar
¼ tsp. sea salt
1 dash ground black pepper

Preparation:
1. Place cooked quinoa, chicken, orange, walnuts, and cilantro in serving bowl.
2. Drizzle with olive oil and vinegar; season with salt and pepper.
3. Mix well and enjoy.

Baked Oatmeal Cups with Toppings of Choice!

 

Busy mornings? You’ll love these baked oatmeal cups with walnuts and sweet raisins (or any topping of your choice). Why oatmeal? It’s high in soluble fiber, which helps with digestion and metabolizing carbs, it can help lower LDL cholesterol and, in turn, improve heart health and regular blood sugar, and it’s high in magnesium, which helps your body process calcium, vitamin D, and vitamin K. Add in some crunchy walnuts for protein and omega-3 fatty acids, raisins for iron and potassium, and you’ve got one awesome breakfast to help you power through the day.

Make these ahead of time for the whole week and make your mornings a lot easier. They freeze well, too! To reheat, just thaw in the fridge overnight and microwave when you’re ready for breakfast.

Prep Time: 15 min.
Cooking Time: 30 min.
Yield: 12 servings, 1 cup each

Ingredients:
Nonstick cooking spray
2 large eggs, lightly beaten
1 tsp. pure vanilla extract
2 large bananas, mashed
1 Tbsp. raw honey
2½ cups old-fashioned rolled oats
1 Tbsp. ground cinnamon
1½ tsp. baking powder
1½ cups unsweetened almond milk
¾ cup chopped raw walnuts
¼ cup raisins

Preparation:
1. Preheat oven to 350° F.
2. Prepare twelve muffin cups by coating with spray. Set aside.
3. Combine eggs, extract, bananas, and honey in a large bowl; mix well. Set aside.
4. Combine oats, cinnamon, and baking powder in a medium bowl; mix well.
5. Add oat mixture to egg mixture; mix well.
6. Add almond milk; mix well.
7. Divide oat mixture evenly between prepared muffin cups.
8. Top evenly with walnuts and raisins.
9. Bake 26 to 30 minutes, or until golden brown and toothpick inserted into the center comes out clean.

***Note: Pecans, cashews, sunflower seeds, dried cranberries, or dark chocolate chips can be substituted for walnuts and raisins.

Nutritional Information (per serving):
Calories: 154
Total Fat: 7 g
Saturated Fat: 1 g
Cholesterol: 31 mg
Sodium: 81 mg
Carbohydrates: 21 g
Fiber: 3 g
Sugars: 10 g
Protein: 4 g

Savory Slow Cooker Beans + Rice

Let this savory bean dish cook all day and have dinner ready when you get home from work. If you want to skip the first step, you can soak dry beans overnight in a large pot of water. These beans get great flavor from celery, garlic, and diced green chiles. This meal rounds out to LESS than $1 per serving. Did you read….LESS THAN $1 PER SERVING! #winning 

Total Time: 11 hrs. 25 min.
Prep Time: 5 min.
Cooking Time: 10 hrs. 10 min.
Yield: 6 servings, about 1 cup of beans each

Ingredients:
1¼ cups dry red beans (or dry red kidney beans), rinsed
Water
1 medium onion, chopped
2 medium celery stalks, sliced
2 cloves garlic, finely chopped
1 tsp. dried basil, crushed
1 bay leaf
2 cups low-sodium organic vegetable broth
1 cups water
1 (14.5-oz.) can stewed tomatoes
1 (4-oz.) can diced green chiles, undrained
Hot sauce (like Tabasco) (to taste; optional)
3 cups cooked brown rice, warm

Directions:
1. Place beans in large saucepan. Add enough water to cover beans by two inches. Bring to a boil over medium-high heat. Reduce heat; gently boil for 10 minutes. Remove from heat, cover, and let stand for one hour.
2. Place beans, onion, celery, garlic, basil, bay leaf, broth, water, and tomatoes in 4-quart slow cooker. Cover; cook on low heat for 9 to 10 hours (or on high heat for 4 to 5 hours), or until beans are tender.
3. Remove bay leaf. Add chiles and hot sauce (if desired); cook for an additional 30 minutes.
4. Place ½ cup rice in each of six serving bowls. Top evenly with bean mixture.

Nutritional Information (per serving):
Calories: 279
Total Fat: 1 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 281 mg
Carbohydrates: 55 g
Fiber: 10 g
Sugar: 5 g
Protein: 12 g

CILANTRO AND GRILLED MANGO ON WILD RICE

50 minutes, 2 servings, vegan, gluten free.

Ingredients

• 1 large ripe mango
• 3 cups cooked mixed basmati and wild rice
• 1 cup finely chopped cilantro
• ¼ cup cold press olive oil
• 2 garlic cloves
• 1 red bell pepper
• 1 scallion
• 1 tablespoon apple cider vinegar
• Sea salt and pepper

Directions

1. Peel the mango and cut it in half around the pit so you have two large halves.
2. Cook the rice in water as usual.
3. Chop the garlic into small pieces along with the cilantro.
4. Rub the spices on the 2 pieces of mango.
5. Heat up a pan and pour a little bit of oil into it, when it is hot, sear the mango for 15-30 seconds on each side, cook the remaining chopped cilantro and garlic mix for a few seconds in the pan. Remove from heat and set aside.
6. When the rice is cooked, pour the olive oil, mix of grilled herbs, apple cider vinegar, sea salt, and pepper.
7. Dice the scallion and bell pepper and toss them into the rice.
8. Slice the grilled mango and place it on top of the rice salad.
9. Enjoy!

ROASTED BELL PEPPER AND ASPARAGUS SOUP

Ingredients

• 4 cups vegetable broth
• 15 fresh asparagus spears
• 1 potato, diced
• 1 large green bell pepper, chopped
• ¼ cup onion, diced
• 1 tablespoon coconut oil
• ¼ cup unsweetened coconut milk beverage
• Sea salt and pepper

Directions

1. Heat up a pan and melt the coconut oil over medium/ high heat. Sauté the chopped pepper and diced onion for 5-8 minutes, stirring occasionally. (This step is key to adding flavor to the soup.)
2. Heat up the vegetable broth in a big sauce pan, and then add diced potato and asparagus. Simmer for 15-20 minutes until the potato is cooked.
3. Blend the broth and veggies along with the roasted peppers. Add the coconut milk and spices and blend for an additional 30 seconds.
4. Serve hot with a nice crunchy piece of bread.

Ingredients

• 2 cups oat flour
• 1/2 cup virgin coconut oil
• 1 big ripe banana
• 1/2 cup cane sugar
• 3 cups blackberries
• 1 lemon, juiced + zest
• 1 teaspoon baking soda

Directions

1. Preheat the oven to 350F.
2. Take a big bowl and mix the oat flour and coconut oil together until you reach a sandy texture.
3. Peel and mash the banana into a separate bowl, then incorporate the mashed banana with the sugar into the oat flour mix.
4. Zest the lemon and add this into the mix.
5. Grease a cookie pan and flatten this mixture into the pan, about a 1/2 inch thick.
6. In a small sauce pan, cook the fruits with the lemon juice for 10 minutes on medium heat.
7. Pour the cooked fruit puree on top of the shortcake crust and bake 25 minutes.
8. Let it cool down awhile before you start cutting.
9. Enjoy.

Zero Carb Protein Waffle

These waffles turn out very light and can be perfect for a pre or post workout meal. They do not leave a heavy ‘I ate too much’ feeling and can be topped with peanut butter and sugar free syrup for an even more ‘diet’ friendly option!

 

Ingredients:

1 scoop vanilla whey protein

1 egg

1 egg white

1-2 tbsp ground flax seed (optional if you have it)

1 tsp baking powder

2 tbsp almond milk

dash of cinnamon, salt and stevia

Directions:

Combine and mix all ingredients together. Try NOT to over mix the protein powder. Pour in a greased, heated waffle iron. Cook 2-3 minutes. Top with your favorite waffle topping and enjoy!

Raspberry Chia Seed Muffins

We’ve been taught to believe that muffins are sugar and fat-laden “cheat foods” to be avoided And, if they’re healthy, that they taste like styrofoam, and are to be equally avoided. These sweet raspberry muffins are a game-changer. They are made with wholesome ingredients, are incredibly moist and delicious, and have only 126 calories and 1 gram of fat.

Naturally sweetened with applesauce and a touch of maple syrup, these muffins taste like dessert but you can eat them for breakfast (with some fruit and protein).  The raspberries become extra juicy and burst to give the muffins an almost soufflé-like interior. Chia seeds add a boost of fiber and a surprising crunch.

The secret ingredient that takes this recipe to the next level is mashed sweet potato (you can make it fresh or buy the silky smooth canned version — or use pumpkin puree). The flavor is undetectable, but it gives the muffins richness and makes them even sweeter and even more irresistible.

Total Time: 28 min.
Cooking Time: 18 min.

Ingredients:
Nonstick cooking spray (optional)
1½ cups whole wheat flour
1 Tbsp. chia seeds
2 tsp. baking soda
½ tsp. fine sea salt (or Himalayan salt)
1 cup mashed sweet potato (or pumpkin puree)
1 cup unsweetened applesauce
2 large egg whites (¼ cup)
½ cup pure maple syrup
1 tsp. pure vanilla extract
1 cup fresh raspberries

Directions:
1. Preheat oven to 375° F.
2. Prepare 12 muffin cups by lining with muffin papers or coating with spray.
3. Combine flour, chia seeds, baking soda, and salt in a medium bowl; mix well. Set aside.
4. Combine sweet potato, applesauce, egg whites, maple syrup, and extract in a medium bowl; whisk to blend.
5. Add flour mixture to egg mixture; mix until just blended.
6. Gently fold in raspberries.
7. Divide batter among prepared muffin cups.
8. Bake 15 to 18 minutes, or until golden brown and tester inserted into the center comes out clean.
9. Transfer muffins to rack; cool.