Tag: 21 Day FIX Extreme

Chili Chicken, Spinach & Brown Rice Casserole

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I’m a working mom with two little ones at home. I know eating healthy can seem like a challenge, but I’m here to give you assurance that there are meals that can be prepared with little preparation. I enjoy this recipe since it serves as both dinner and then lunch the following day. Also, I can sneak in my workout while the meal bakes in the oven!
Chili Chicken, Spinach and Rice Casserole
INGREDIENTS YOU NEED:

– 1 cup brown rice, cooked
– 3 cups cooked chicken, diced or shredded (*Feel free to use another meat of choice or no meat at all.)
– 14 oz can black beans, drained & rinsed
– 3 cups or more of spinach, chopped
– 1/2 cup cilantro + more for garnish, chopped
– 1/2 cup green onions + more for garnish, chopped (*I used a white onion since I did not have green onions.)
– 1 cup salsa
– 1 cup tomato sauce
– 2 TSP chili powder
– 2 TSP cumin
– 1 TBSP garlic powder
– 3 cups of cheese (*I used the Mexican blend; however, use any cheese of your choice.)

WHAT TO DO:

1. Preheat oven to 350 degrees F and spray 9 x 13 baking dish with cooking spray.

2. Cook brown rice as per package instructions and add to a large mixing bowl along with spinach and mix to combine. You need the brown rice to be hot so it cooks down and reduces the size of the spinach. Saves you the extra step of sautéing.

3. Add remaining ingredients, reserving 1.5 cup cheese for topping, and mix well to combine. Transfer mixture to a baking dish and press on it gently to flatten.

4. Sprinkle with remaining cheese and bake for 30 minutes uncovered.

5. Remove from the oven and sprinkle with additional cilantro and onions.

6. Enjoy!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Turkey Chili

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Turkey Chili

This is a great alternative to the traditional chili. You can make ahead and eat the next day! You could even double the recipe and freeze half for a quick dinner or whenever you need it. If you are looking to freeze this, like I did, cook fully, let cool, and place in a freezer bag. When ready to eat, pull from freezer and allow to thaw overnight. Cook in a crockpot on low for 3-4 hours or on the stovetop until warmed through. I hope your family enjoys this recipe as much as mine.

INGREDIENTS YOU WILL NEED:

  • 1 tsp olive oil
  • 1 pound lean ground turkey
  • 1 medium onion, chopped
  • 2 medium peppers (one yellow and one red), chopped
  • 3 cloves garlic, finely chopped or minced garlic
  • 1 1/2 tsp. ground cumin (*I added more than this based on how I like it to taste.)
  • 1 Tbsp. chili powder (*I added more than this based on how I like it to taste.)
  • 1/2 tsp. sea salt or Himalayan salt
  • 1/4 tsp. crushed red pepper (to taste; optional)
  • 1 (15-0z) cans black beans or kidney beans, drained, rinsed
  • 1 (15-0z) can all-natural diced tomatoes, no sugar added

WHAT YOU NEED TO DO:

1. Heat oil in large saucepan over medium-heat.

2. Add turkey, onion, peppers and garlic; cook, stirring occasionally, for 5 to 8 minutes or until turkey is no longer pink.

3. Add cumin, chili powder, salt and crushed red pepper; cook, stirring constantly for 1 minute.

4. Add beans and tomatoes (with liquid). Bring to a boil. Reduce heat to low, stirring occasionally, for 15 to 20 minutes or until thickened.

5. Enjoy!

Each serving would equate to 1/2 green, 1/2 yellow, and 1 red. The recipe makes enough for 4-5 servings.

The color coded containers are available for purchase in my fitness shop.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Cucumber-Lime Avocado Salad

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My husband and I started a tradition when my daughter was born to plant a garden. Each May, together as a family, we plant a small garden that is full of pesticide-free vegetables. My daughter loves cherry tomatoes so our garden is typically overflowing with them. We also have a lot of cucumbers. I decided to try a different twist on a salad and combine cucumbers and avocado. Let’s just say that my daughter went back for seconds and then thirds. I will definitely be making this recipe again!

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INGREDIENTS YOU NEED:

  • Cucumber, diced
  • Avocado, diced
  • Lime juice, freshly squeezed
  • Sea Salt and pepper, to taste

WHAT TO DO:

Toss together the cucumber and avocado in a small bowl. Freshly squeeze the lime  (approximately 1 slice) over the mixture and gently toss. Then add the sea salt and pepper. I used one seedless cucumber and one avocado, which makes enough for 2-3 servings. Enjoy!

This recipe can be adjusted to add cherry tomatoes, onion, or fresh cilantro!

Each serving would equate to 1 green (cucumbers) and 1 blue (avocado). It really depends on how much cucumber and avocado you have included in the recipe. 1 cup of cucumbers is equivalent to 1 green container and 1/3 cup of avocado is equivalent to 1 blue container. Remember with the color coded containers, there is no calorie counting. It truly makes getting healthy simple and easy for anyone to follow for the long-term.

The color coded containers are available for purchase in my fitness shop; separately or with a program.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Southwestern Quinoa Salad

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quinoa, side dish

INGREDIENTS YOU NEED:

  • 15-ounce can black beans (*rinsed very well and drained)
  • 1 cup cooked quinoa (*cook according to package directions)
  • 1 cup fresh or frozen corn
  • 1 small red bell pepper, chopped
  • 1 cup chopped fresh mango (*approximately 1 mango)
  • 1/4 cup finely chopped red onion
  • 1/2 cup chopped fresh cilantro
  • 1 small jalapeño pepper, seeded and finely diced (*optional)
  • juice from 1 medium lemon
  • 1 1/2 TBSP extra virgin olive oil
  • 2 garlic cloves, minced
  • 1 tsp ground cumin

WHAT TO DO:

  1. First you will want to cook the quinoa. (I typically cook the quinoa, in advance, during my weekly meal prep. I cook enough quinoa to make this recipe as well as any other recipe for the week that will use quinoa.) While the quinoa is cooking, rinse the black beans, cook the frozen corn, chop the red and jalapeño peppers, chop the mango and cilantro, and dice the onion.
  2. Add all items together in a large mixing bowl– the black beans, quinoa, corn, bell pepper, mango, onion, cilantro, and jalapeño. You want to make sure the quinoa is cool BEFORE adding the ingredients.
  3. Next, mix the lemon juice, olive oil, garlic, and cumin a small bowl and drizzle it over the mixture. You will want to stir well.
  4. Refrigerate until ready to serve.

(NOTE: This is best when mixed the night before so the flavors have the time to marinate! Also, I added 1 1/2 avocado to step 3 above. It made the dressing creamy.)

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

 

Military Discount – Coach Membership

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  • 25% off Team Beachbody Products and the coach level membership to military members for FREE!

Military DiscountDETAILS ABOUT THE MILITARY DISCOUNT

As of January 5th 2015, active military members, and veterans can now get a discount on Team Beachbody products by signing up to become a Team Beachbody Coach. Previously the discount was only for active military members (or spouses). As a way of saying, “thank you for your service“, Beachbody has now extended this special offer to military veterans.

The cost for the coach membership ($39.95 plus tax) and your monthly service fee ($15.95 plus tax) will be waived; thus, the Coach Membership will be completely free. Thus, Shakeology is $99.00 per month without the additional cost of the Coach Membership monthly service fee after initial sign-up*. *Most individuals purchase the challenge pack (fitness program and 30-day supply of Shakeology) from My Fitness Shop upon sign-up for the Coach Membership.

Once enrolled in the Coach Membership, you are able to receive a 25% discount on all of your own personal purchases and earn income by sharing your journey with Beachbody products to others. Regardless of the path you choose, I’m here to help you every step of the way!

WHO CAN QUALIFY FOR THIS MILITARY DISCOUNT

1) Active duty military service members
2) Military service members wounded in action
3) Honorably discharged military veterans
4) The spouse or domestic partner of: an active duty service member, a military service member wounded in action, or a military service member lost or killed in action.

STEPS TO GET YOUR MILITARY DISCOUNT

The sign up process is kind of backwards. You have to pay first to get signed up and then submit the required information.

Step 1) – Send me an email at Melissa@LLHealthyFit.com (Subject: Military Discount) *I will reach out to you with the specifics on how to register for the Coach Membership.

Step 2) – Submit the military fax cover sheet, required Coach information, and a copy of an approved military active status OR veteran’s document (DD214).

REQUIREMENT TO MAINTAIN THE MILITARY DISCOUNT

A minimum of 50 PV every 90 days in order to continue to receive the program benefits. Each product has an assigned PV; thus, you would want to ensure your product(s) purchased meet this requirement.

OTHER INFORMATION FOR THE MILITARY DISCOUNT

I’m active duty military however my spouse would like to enroll as an Independent Team Beachbody Coach. Is this possible?

Yes, absolutely. If you are active duty military and are not in the Coach Membership, your spouse is welcome to take advantage of this benefit. If your spouse is enrolling as a Coach rather than you, your spouse will need to submit a copy of your active duty orders or other suitable paperwork, in order to qualify for this waiver. In this particular case, the name on the Coach account will be the enrolling spouse.

If you do not currently work with a Coach, please make sure to make me your FREE coach here. I run monthly accountability groups and I would love to help you on your journey to health and wellness. Please feel free to email me (Melissa@LLHealthyFit.com) with any questions. I would be happy to take the time to talk with you.

 

 

Balsamic Glazed Salmon

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I never had much interest for salmon until my husband went fishing in Alaska. The views in Alaska sure are breathtaking compared to what I am used to in Pennsylvania! The wild salmon that he had caught was shipped home for all of us to enjoy. Salmon is one of our favorite meals to eat as a family whether smoked, grilled, or baked.

Last year we were craving wild caught salmon and decided to order from a fishery in Alaska; J-Dock Seafood Company in Seward, Alaska. They are a family owned and operated fish processing company and fresh Alaska seafood market. The salmon that we purchased was caught fresh and shipped to us FedEx Priority Overnight. For more information, visit the website for J-Dock Seafood Company.

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The recipe below is a different option from my Grilled Salmon Salad which uses a marinade. I wanted an option that had a balsamic flavor and that did not require advanced prep work on nights where dinner needs to be quick and easy.

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INGREDIENTS YOU NEED:

  • 1 Tablespoon of butter (*I use Earth Balance brand; non-GMO, vegan, etc.)
  • 4 cloves garlic, minced
  • 1 tablespoon white cooking wine
  • 1 tablespoon honey (*I prefer to use honey bought from a local farm.)
  • 1/3 cup balsamic vinegar
  • 4 teaspoons of Dijon mustard (*I used Spicey Brown Mustard as that was the only mustard I had in the pantry.)
  • Salt and pepper to taste
  • 1 tablespoon oregano (*fresh or dried)
  • Salmon fillets

WHAT TO DO:

  1. Add butter and garlic to a small saucepan. Cook over medium heat; stir garlic until soft (about 3 minutes). Mix in white cooking wine, honey, balsamic vinegar, mustard, and some salt/pepper. Simmer, uncovered (about 3 minutes) or until slightly thickened.
  2. Arrange salmon fillets on foil-lined baking sheet. I use cooking spray on the aluminum foil so the fillets do not stick.
  3. Brush salmon fillets with balsamic glaze and sprinkle with oregano. *A tip is to use a fork to put holes in the salmon fillets so that the balsamic glaze can soak into the salmon.
  4. Bake in oven for 12 to 14 minutes at 400 degrees Fahrenheit. Salmon should flake easily with a fork.
  5. Brush salmon fillets with remaining glaze and use a spatula to transfer salmon fillets to a plate (leaving the skin behind on the foil).
  6. Enjoy!

A side of veggies goes great with the Salmon fillets. Any extra salmon can be used to make a salad for lunch the next day.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Balsamic Brussels Sprouts

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I wanted to share a side option that is part of my 22 Minute Hard Corps – week 2 meal plan. I will be the first to admit that I did not think that I would be a Brussels Sprouts fan. I found out last night that I was wrong! I placed two on a plate for my daughter and she even ate them. I say this side dish is a WIN for our family. I hope you enjoy too!

Balsamic Brussels

INGREDIENTS YOU NEED:

  • 1 – 2 pounds Brussels sprouts, washed and halved
  • 2-3 Tablespoons of Balsamic Vinegar
  • 3 cloves garlic, minced
  • 2-3 Teaspoons Olive Oil

WHAT TO DO:

  1. Preheat oven to 400 degrees F
  2. Line baking sheet with foil
  3. Combine all ingredients in a bowl and toss until the Brussels sprouts are coated
  4. Bake 30 – 40 minutes; stirring frequently (every 10 minutes or so)
  5. Enjoy!

If using the color coded containers then each serving (approximately 5 medium Brussels sprouts) would count 1 green container.

The color coded containers are available for purchase in my fitness shop.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Applesauce – Apples from an Orchard

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applesauce, apples picked from an orchard, homemade applesauce

Your mission (if you have not already had a chance) is to go to an apple orchard and pick your own apples with your loved ones! Every September, my family visits Simmons Farm with a lovely couple and we enjoy the gorgeous fall weather.

So what to do with all the apples you pick?! Try some homemade applesauce! Think about how fresh the applesauce is compared to buying at the convenience store and you don’t have to add any extra ingredients to keep the applesauce fresh. It is a great activity to involve your kids too. My little one enjoys helping by turning the handle to peel/spiral the apples. She then helps to place the apples in a pot (cover with a lid). The apples simmer on low until soft enough to mash. There is no need to add water in the pot while the apples simmer. Add cinnamon based on how much you desire and ENJOY!

What is your favorite apple that you use to make applesauce?

For more recipes, click here!

Honey Crisp Apple, apple orchard

 

Balsamic Pork Roast

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balsamic dressing, balsamic pork roast, pork roast, dinner recipe

A crockpot recipe that can double for dinner and lunch is always a bonus! The remaining pork can be used to make a yummy pork sandwich for lunch and it is your preference if you want to add a little barbeque sauce.

INGREDIENTS YOU NEED:

  • 2 pound boneless pork shoulder roast (sirloin roast)
  • Salt, optional
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon red pepper flakes
  • 1/3 cup chicken or vegetable broth
  • 1/3 cup balsamic vinegar
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon local honey

WHAT TO DO:

1. Season the pork with salt, garlic powder, and red pepper flakes.

2. Place into the slow cooker.

3. Mix together the broth and vinegar and pour it over the pork, then pour the honey over and set the timer for 4 hours on High or 6-8 hours on Low.

4. Once the pork is cooked and tender (it should shred easily with a fork), remove from slow cooker with tongs into a serving dish. Break apart lightly with two forks and put back into the slow cooker and ladle 1/2 cup sauce over the pork and keep warm until ready to eat.

5. Serve with a vegetable of choice such as steamed asparagus.

6. Enjoy!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Crockpot Apple Chicken

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crockpot recipe, crockpot meal, crockpot apple chicken

Being a busy parent and cooking healthy can definitely be a challenge! I try to incorporate one crockpot meal in my meal plan each week. Here is a recipe that requires few ingredients and not much of your time to place in the crockpot! This leaves more time to focus on the other items on that every growing to-do list.

INGREDIENTS YOU NEED:

  • 2 sweet potatoes, chopped
  • 1 pound chicken
  • Sea salt and black pepper
  • 2 cloves of garlic, minced
  • 1 red onion, chopped
  • 1 cup of unsweetened applesauce
  • 2 teaspoons of apple cider vinegar

WHAT TO DO:

1. Layer sweet potato chunks on bottom of crockpot.

2. Place chicken on top of sweet potato chunks.

3. Season with salt and pepper.

4. In a small bowl, stir together the garlic, red onion, applesauce, and vinegar.

5. Pour mixture over the chicken and sweet potato chunks.

6. Cover and cook on low 6-8 hours until the chicken is tender.

7. Serve with a vegetable or side salad or over brown rice.

8. Enjoy!

If using the color coded containers then each serving would count as 1 red (chicken), 1 yellow (sweet potato),  1 green (vegetable of choice), and 1/4 purple (applesauce).

The color coded containers are available for purchase in my fitness shop.