Tag: The Master’s Hammer and Chisel

Roasted Red Potatoes and Asparagus

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I wanted a recipe that I could bake asparagus and red potatoes together. Asparagus typically bakes in approximately 10-15 minutes; depending on the temperature. Time is limited and I wanted to make efficient use of time. I decided to use a lower temperature so that I could bake both the asparagus and red potatoes together. I made enough asparagus for more than one meal. Tip: Asparagus tastes delicious warm or cold; making for a great cold on the go snack! 

INGREDIENTS YOU NEED:

  • Asparagus
  • Red Potatoes, cubed
  • Olive Oil
  • Grated Parmesan cheese
  • Garlic, minced
  • Oregano
  • Parsley
  • Sea Salt

WHAT TO DO:

  1. Preheat oven to 350 degrees Fahrenheit. Line baking sheet with non-stick pan lining paper. This makes for easy clean-up.
  2. Place asparagus and red potatoes on baking sheet. Drizzle with olive oil and toss.
  3. Sprinkle asparagus and red potatoes with sea salt and garlic; toss.
  4. Add grated Parmesan cheese over asparagus. 21 day fix portion for cheese is 1/3 cup; blue container.IMG_8341[1]
  5. Add oregano and parsley over red potatoes.
  6. Bake in the oven for approximately 35 – 45 minutes until red potatoes are done. The asparagus can be covered the last 15 minutes or so with aluminum foil as the asparagus will be done before the red potatoes.

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

The color coded containers are available for purchase in my fitness shop. Below is an example of how I portion out my food per the 21 Day Fix nutrition guide. I paired the veggies with a pork loin cooked in the crockpot while I was at work.

*Pictures within this post were taken by M. Brown of LLHealthyFit.

 

 

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.

 

 

Cookie Dough Bites

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Many recipes seem to call for bananas and/or peanut butter for cleaner version of snacks. Sometimes you just need a change up without throwing off your entire day. I cannot resist eating raw cookie dough when making chocolate chip cookies. Eating raw cookie dough with eggs isn’t the smartest choice, but I know the temptation is pretty difficult to resist. Not to mention all of the sugar used to make cookies!

Here is my solution…COOKIE DOUGH BITES! Few ingredients and no baking necessary. The hard part will be limiting yourself to 2 cookie dough bites in one day! My tip is to keep them in the freezer and portion out the allotted cookie dough bites. This is a great sweet treat that will not undo your entire day of healthier eating and exercise.

INGREDIENTS YOU NEED:

  • 2/3 cup raw cashews
  • 1 1/3 cup of quick oats
  • 2 TBSP Agave
  • 1 TBSP Maple Syrup
  • 1 tsp Vanilla Extract
  • 1/4 cup of miniature chocolate chips

WHAT TO DO:

  1. Blend the cashews and oats in a blender or food processor until they are in a powder. Be careful not to over blend OR the cashews will turn into cashew butter!
  2. Add the agave, maple syrup,  and vanilla to the mixture. Blend until well incorporated, but do not over process. Sometimes I have to use a spatula or mix by hand.
  3. Place mixture in a small bowl and stir in chocolate chips by hand. The miniature chocolate chips work the best.
  4. Form into 1 – inch balls. This recipe makes approximately 13 cookie dough bites.
  5. Place in freezer or refrigerator.
  6. Enjoy!

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

Fajita-Stuffed Chicken

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I’m on a mission to use ingredients that I have in the house before going grocery shopping again! It can be easy to fall into a pattern of weekly grocery shopping without emptying the freezer/refrigerator/pantry of the items previously bought. This is also a great way to rid the house of not so clean eating items without throwing away. Make use of the groceries you already bought and replace with healthier choices the next time. This is the time of year my family plants a garden. I’m looking forward to fresh vegetables that I know have not been sprayed with pesticides.

Fajita-stuffed Chicken is what I decided to make the other night. My husband including my daughter loved this meal. It was simple to make and this meal could be prepped a day in advance so that all you have to do is cook it the next day. Feel free to spice it up by adding jalapeños.

INGREDIENTS YOU NEED:

  • 2 TBSP Olive Oil
  • 1 Large Orange Pepper
  • 1/2 Large White Onion
  • Salt/Pepper (*I used 1 tsp of pepper only)
  • 4 oz. Cream Cheese (*You could attempt to substitute with Greek Yogurt like FAGE)
  • 1/2 cup of Cheddar Cheese
  • 3 Chicken Breasts
  • 2 tsp each of sea salt, chili powder, cumin, garlic powder

WHAT TO DO:

  1. Heat Olive Oil in a pan over medium heat. Add orange peppers, onion, and pepper; sauté.IMG_5957.JPG
  2. In a medium bowl, combine sautéed peppers and onion with cream cheese and cheddar cheese. Mix well.
  3. In a zip lock bag or bowl, combine seas salt and remaining seasonings. Add chicken breasts to the bag and toss.
  4. Place chicken breasts on a cutting board and slice to create a pocket and add fajita mixture.IMG_5958.JPG
  5. Cook over medium heat (*approximately 5 minutes on each side; time may vary depending on thickness of the chicken breast).
  6. Enjoy!

You can serve this meal over spinach or with a vegetable of your choice. I used sugar snap peas and watermelon since this is what we had in the refrigerator.

Tip: Since grilling season is right around the corner, the chicken could be cooked on the grill. Be sure to use aluminum foil sprayed with non-stick cooking spray to place the chicken on so that when the cheese melts it does not make a mess on your grill.

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

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!

Peanut Butter Chocolate Chip Bites

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INGREDIENTS YOU NEED:

  • 2/3 cup creamy peanut (*An option is to substitute for almond butter.)
  • 1 cup oats
  • 1 1/2 tablespoons honey (*I use local honey.)
  • 1/4 cup miniature chocolate chips (*In the picture, I had used large chocolate chips.)
  • Flax seed (optional)

WHAT TO DO:

  1. Mix all ingredients in a bowl until well-combined.
  2. Cover and chill in the refrigerator for at least 30 minutes.
  3. Once done chilling, roll into approximately 1 inch balls.
  4. Roll 1 inch balls in a thin layer of oats and chocolate chips on a cutting board.
  5. Store in the refrigerator until ready to be eaten.
  6. Enjoy!

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