Hummus Deviled Eggs

For a protein-packed snack, try these hummus-filled eggs topped with Kalamata olives and smoked paprika. The combination of flavors is more exciting than your average deviled egg. And, each serving is extremely satisfying pieces!

Hummus Deviled Eggs Recipe

Hummus Deviled Eggs Recipe

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 2 servings, 8 egg halves each

Ingredients:
8 hard-boiled eggs, cut in half lengthwise, yolks discarded
½ cup prepared hummus (or try this homemade version!)
10 Kalamata olives, chopped
Ground smoked paprika (to taste; optional)

Preparation:
1. Fill each egg white half with 1½ tsp. hummus.
2. Sprinkle evenly with olives and paprika. Serve immediately.

Nutritional Information (per serving):
Calories: 223
Fat: 10 g
Carbohydrates: 14 g (Fiber: 3 g; Sugars: 1 g)
Protein: 17 g

 

Baked Apple Chips

Want a satisfying, crunchy snack? Try these apple chips! They’re easy to make and don’t have any added sugar or preservatives. Your kids will love them too!

Baked Apple Chips Recipe

Baked Apple Chips

Total Time:  2 hrs. 25 min.
Prep Time:  10 min.
Cooking Time:  2 hrs. 15 min.
Yield: 4 servings

Ingredients:
2 medium red apples, cored, sliced very thin
1 tsp. ground cinnamon

Preparation:
1. Preheat oven to 275° F.
2. Place apples in a medium bowl. Sprinkle evenly with cinnamon; toss to blend.
3. Place apples on parchment lined baking sheet. Bake for 45 minutes, turn, bake for an additional 45 minutes, turn, bake for 30 to 45 minutes, or until apples have dried and are starting to get crisp.

Note: Apples can be peeled if you prefer.

Nutrition Facts (Per Serving):
Calories: 49
Total Fat: 0 g
Total Carbohydrates: 13 g (Fiber: 2 g; Sugars: 9 g)
Protein: 0 g

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Chunky Rainbow Salsa

It’s easy to “eat the rainbow” with this vibrantly colored salsa made with tomato, mango, avocado and bell peppers. Want to make it spicy? Add finely chopped jalapeño or habanero. Serve with baked corn tortilla chips, eat as a side salad, or spoon onto grilled fish, chicken, or pork chops.

Chunky Rainbow Healthy Salsa Recipe

Chunky Rainbow Salsa

Total Time: 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 8 servings, about ⅓ cup each

Ingredients:
1 medium tomato, coarsely chopped
1 medium green (or red or yellow) bell pepper, coarsely chopped
1 medium mango, peeled, cut into ¾-inch cubes
1 medium red onion, coarsely chopped
3 fresh cilantro sprigs, finely chopped
2 Tbsp. fresh lime juice
1 medium avocado, cut into ¾-inch cubes

Preparation:
1. Combine tomato, bell pepper, mango, onion, cilantro, and lime juice in a medium bowl; mix well.
2. Gently fold in avocado.
3. Serve immediately.

Nutritional Information (per serving):
Calories: 68
Total Fat: 4 g
Total Carbs: 9 g (Fiber: 3 g; Sugar: 5 g)
Protein: 1 g

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Lentil Lime Salad

Lentils are filling because they are packed with protein and fiber. This simple preparation is inspired by a recipe in the Ultimate Reset clean eating plan, but you can enjoy this Lentil Lime Salad any time. Serve it as is, mound it atop leafy greens, or pair it with lean protein.

Lentil Lime Salad Healthy Recipe

Lentil Lime Salad

Total Time: 2 hrs. 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
1 cup cooked green lentils
1 medium carrot, shredded
¼ cup finely chopped fresh cilantro
1½ tsp. sesame oil
2 Tbsp. fresh lime juice
Braggs Liquid Aminos
Himalayan salt (to taste; optional)
¼ tsp. ground cumin (to taste; optional)
Fresh herbs like basil and oregano (to taste; optional)

Preparation:
1. Combine lentils, carrot, cilantro, oil, lime juice, Braggs Liquid Aminos, salt (if desired), cumin (if desired), and herbs (if desired) to lentils; toss gently to blend.
2. Let salad marinate, covered, in refrigerator for 2 hours before serving.

Nutritional Information (per serving):
Calories: 326
Total Fat: 8 g
Carbohydrates: 49 g (Fiber: 18 g; Sugar: 7 g)
Protein: 19 g

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Lentil and Feta Salad

This lentil salad is a winner in so many ways. It takes a little bit of effort to chop all of those fresh veggies and herbs, but once you’re done, you’ve got enough food for a week’s worth of meals. It’s a good vegetarian source of protein and fiber and has only 221 calories per serving.

Lentil and Feta Salad Recipe

Lentil & Feta Salad

Total Time: 1 hr. 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 6 servings, about 1½ cups each

Ingredients:
⅓ cup fresh lemon juice
2 Tbsp. extra-virgin olive oil
½ tsp. dried thyme (or 1½ tsp. chopped fresh thyme)
Sea salt and ground black pepper (to taste; optional)
3 cups cooked lentils
½ cup crumbled feta cheese
1 medium cucumber, finely chopped
3 medium celery stalks, finely chopped
2 cups quartered cherry tomatoes
1 medium red bell pepper, finely chopped
¾ medium red onion, finely chopped
½ cup fresh parsley, chopped
¼ cup fresh mint leaves, chopped

Preparation:
1. Combine lemon juice, oil, and thyme in a small bowl; whisk to blend.
2. Season with salt and pepper if desired. Set aside.
3. Combine lentils, cheese, cucumber, celery, tomatoes, bell pepper, onion, parsley, and mint in a large bowl; mix well.
4. Drizzle with dressing; toss gently to blend. Refrigerate, covered, for 1 to 12 hours.
5. You can eat it after an hour, but the next day is the best!

Nutritional Information (per serving):
Calories: 221
Total Fat: 8 g
Total Carbs: 28 g (Fiber: 10 g; Sugar: 6 g)
Protein: 12 g

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Sweet Corn Zucchini Pie

HAPPY PI DAYYYY!! 3.14!!!! In honor of the holiday (and it falls on Tasty Tuesday which has to be so rare and lucky!) I wanted to share with you two of my favorite PIE recipes today! One savory and, later today, one sweet!!! This sweet corn and zucchini pie has me wrapped around its cheesy, melty, vegetarian-ness.

Happy Pi(e) Day!!! Sweet Corn Zucchini Pie Recipe

Sweet Corn Zucchini Pie

Serves: 6-8

Ingredients:
3 tablespoons olive oil
half of a yellow onion, diced
2 ears sweet corn
2 large zucchini, sliced very thinly (about 4 cups)
8 ounces sliced mushrooms
1 tablespoon dried basil
1 teaspoon dried oregano
½ teaspoon salt
8 ounces shredded cheese (I used both almond cheese and lite Mozzarella)
4 eggs, beaten

Instructions:
Preheat the oven to 375 degrees.
Heat the olive oil in a large, deep skillet over medium high heat.
Add the onions, zucchini, and mushrooms.
While the veggies sauté, cut the corn kernels off the cob. Add them to the pan and continue to sauté until the veggies are soft, 5-10 minutes.
Remove from heat.
Once the mixture has cooled for a few minutes, stir in the basil, oregano, salt, cheese, and the beaten egg.
Line a pie pan (9-inch or larger) with parchment paper or just grease a pan with nonstick spray.
Transfer the mixture to the pan. Arrange the top so the zucchini slices lay flat and look nice.
Top with a little extra cheese for looks, cover with greased foil, and bake for 20 minutes.
Remove foil and bake for an additional 5 minutes to brown the top.
Let stand for 10-15 minutes before cutting into slices.

Notes:
It will bubble up a little bit as it bakes, so put a pan under to catch drips if it’s really full. Also, there was a little extra watery-ness (about 2 tablespoons) in the bottom of my pan when I sliced it, but the pieces held together perfectly so no big deal. I think the moisture could be prevented by just being a little more patient before cutting.

I sprinkled mine with fresh herbs (parsley and cilantro) like I always do on everything. Basil would also be yummy.

 

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10 Healthier Super Bowl Sunday Snacks

It happens every year. Mere weeks after resolving to lose the love handles, we face a day devoted to sitting on the couch and filling our bellies with hot wings, nachos, and beer. Americans consume more calories on Super Bowl Sunday than any other day of the year. The food, most of it smothered in cheese and dripping with fat, gets as much attention as the football game (and the commercials), and it’s easy to eat an entire day’s worth (or more) of calories by halftime.

I realize this isn’t going to be your healthiest day of the year and that, like me, you’re probably going to indulge. I’m here to help you minimize the damage, and get through it without totally sacking your fitness goals. You don’t have to avoid every tempting platter of appetizers, but I’ve assembled 10 healthier recipes to give you an alternative to the unhealthy stuff.

Sweet Potato Skins with Turkey Bacon

Replace the fried white potatoes with nutrient-packed, baked sweet potatoes in this light and healthy makeover of a popular bar snack. Instead of bacon and sour cream, this recipe uses turkey bacon and Greek yogurt. Get the recipe.

sweet-potato-skins-2

Buffalo Chicken Tenders with Blue Cheese Dip

These tangy, spicy chicken tenders dipped in creamy blue cheese sauce are delicious enough to make you forget they’re only 158 calories per serving. Get the recipe.

Healthier Buffalo Chicken Tenders

Nachos with Baked Tortilla Chips

These nachos, made with freshly-baked tortilla chips, are pretty addictive and only 258 calories per serving! Get the recipe.

Healthier Nachos with Baked Tortilla Chips

Pita Pizza

Pitas make an ideal pizza crust! These pita pizzas are topped with basil, peppers, and onion. Create a pizza station and let people top their own pitas with a variety of vegetables or lean proteins. Get the recipe.

2017-01-17-pita-pizza

Vegan Habanero Chili

This hot, flavorful chili is tasty, filling, and vegan. Get the recipe.

Vegan Habanero Chili

Healthier Seven-Layer Dip

What is a game day buffet table without a seven-layer dip? I created a lighter version that has all of the flavor and only 136 calories per serving. Get the recipe.

seven-layer-dip-recipe

French Onion Dip

French onion dip is the go-to appetizer at most every party. While it’s usually made from a powdered mix and sour cream, I experimented with a healthier way to create this favorite dip from scratch using caramelized onions and nonfat yogurt. The result? It’s even tastier than the original. Get the recipe.

Healthier French Onion Dip

Simple Chunky Salsa

Here’s a new recipe for America’s favorite condiment that gets an extra crunch from bell pepper.  Get the recipe.

Simple Chunky Salsa

Guacamole

According to Wikipedia, 8,000,000 pounds of guacamole is consumed on Super Bowl Sunday. You might need to double this recipe! Get the recipe.

Guacamole

Baked Corn Tortilla Chips

These baked corn tortilla chips taste fresh and have a satisfying crunch you’ll love, without the guilt. Serve with my seven-layer dip or dress them up with a squeeze of fresh lime and a touch of salt. Get the recipe.

Baked Tortilla Chips

Extra Points:

1. Don’t arrive for kick-off with an empty stomach. Drink Shakeology or eat a light meal with lean protein before game time. This will help curb junk food cravings.

2. The best seat in the house is not front-and-center – if there is a table filled with food within arms reach. Stake out a seat near the game but away from the junk.

3. Watch the game (and the commercials!). Talk to your friends. Cheer for your team. Heckle the other team. The more involved you are in the real action, the less likely you’ll be to absentmindedly munch.

4. Beer will be flowing. Have a plan for how many you’re going to drink before you start. Slow your intake, and ward off a Monday morning hangover by drinking tall glass of water between each beer.

5. Fit in a game day workout! Go for a jog or try one of my quick & easy workouts prior to the party.

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Sweet Potato Skins with Turkey Bacon and Tomatoes Recipe

Nutritious baked sweet potatoes replace fried white potatoes in this healthy makeover of a popular bar snack. Instead of fatty bacon and sour cream, this sweet potato skins recipe uses turkey bacon and nonfat Greek yogurt. With only 190 calories per serving, they make a delicious snack, and can even be eaten for lunch or dinner.

Sweet Potato Skins

Total Time: 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 4 servings

Ingredients:
4 baked medium sweet potatoes, cut in half
1 tsp. olive oil
½ tsp. sea salt (or Himalayan salt)
8 Tbsp. low-fat plain Greek yogurt
2 slices cooked turkey bacon, chopped
2 medium tomatoes, chopped
8 green onions, thinly sliced

Preparation:
1. Heat oven to 400° F.
2. Scoop flesh out of sweet potatoes and reserve for another use.
3. Place skins on a baking sheet. Brush with oil and sprinkle with salt. Bake for 10 minutes, or until crisp.
4. Top each sweet potato half evenly with yogurt, turkey bacon, tomato, and green onions.

Nutritional Information (per serving):
Calories: 190
Total Fat: 3 g
Total Carbohydrates: 34 g (Fiber: 6 g; Sugar: 6 g)
Protein: 7 g

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Healthier Seven-Layer Dip

Faced with buffets of wings, nachos, and vats of chips and dips, Americans consume more calories on Super Bowl Sunday than any other day of the year. Unless you have a will of steel, it’s likely that you’re going to indulge. Here is a lighter version of seven-layer dip – heavy on fresh veggies and nonfat refried beans and low-fat yogurt instead of sour cream – to help you get through the day without totally sacking your fitness goals. Serve with baked corn tortilla chips (recipe here).

Seven Layer Dip Recipe.png

Healthier Seven-Layer Dip

Total Time: 25 min.
Prep Time: 10 min.
Cooking Time: 15 min.
Yield: 10 servings

Ingredients:

2 medium ripe avocados
2 Tbsp. fresh lime juice
1 dash sea salt (or Himalayan salt)
1 dash ground black pepper
8 oz low-fat plain Greek yogurt
2 tsp. all-natural taco seasoning, no salt added
1 (15-oz) can nonfat refried beans, warm
4 medium tomatoes, chopped
1 yellow pepper, chopped
1 bunch green onions, ends trimmed, sliced thin
2 Tbsp. shredded cheddar (or pepper jack) cheese (½ oz)

Preparation:

1. Mash avocados in a medium bowl.
2. Add lime juice, salt, and pepper; mix well. Set aside.
3. Combine yogurt and taco seasoning in a medium bowl; mix well. Set aside.
4. Top serving platter with beans, avocado mixture, yogurt mixture, tomatoes, peppers, green onions, and cheese.
5. Serve with baked tortilla chips.

Seven-layer dip .gif

Nutritional Information (per serving; not including tortilla chips):

Calories: 136
Total Fat: 7 g
Carbohydrates: 13 g (Fiber: 6 g; Sugar: 3 g)
Protein: 6 g

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Baked Tortilla Chips

How many times have you reached mindlessly into a bag of mediocre tortilla chips, shoveling one after another into your mouth? Those fried crisps are loaded with fat, calories, and sodium that adds up fast! Why do that, when it’s quick and easy to make your own healthy chips with actual corn tortillas? These baked corn tortilla chips taste fresh and have a satisfying crunch you’ll love, without the guilt. Dress them up with a squeeze of fresh lime, serve with salsa & guacamole or this healthier seven layer dip.

Baked Tortilla Chips

baked tortilla chips

Total Time: 20 min.
Prep Time: 5 min.
Cooking Time: 15 min.
Yield: 10 servings (1.5 tortillas or approx. 9 chips, depending on how they’re sliced)

Ingredients:

15 corn tortillas, cut into wedges
Nonstick cooking spray
1 tsp. sea salt (or Himalayan salt)

Preparation:

1. Heat oven to 375° F.
2. Lightly coat both sides of tortillas with spray. Arrange in a single layer on two baking sheets. Bake for 10 to 15 minutes, or until crisp.
3. Sprinkle with salt.

Nutrition Facts (per serving):

Calories: 78
Total Fat: 1 g
Total Carbohydrate: 16 g (Fiber: 2 g; Sugars: 0 g)
Protein: 2 g

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