dinner

Italian Chop Salad

Here’s a salad recipe you’ll 100% look forward to! This is the ultimate prep and forget it recipe, so screenshot and save this one

Italian Chop Salad

Servings 2

Ingredients

FOR DRESSING:

1 Tbsp. extra-virgin olive oil

1 Tbsp. red wine vinegar

½ medium lemon, juiced

1 Tbsp. finely chopped fresh oregano (or 1 tsp. dried)

1 tsp. Dijon mustard

1 dash sea salt (or Himalayan salt)

1 dash ground black pepper

½ medium shallot, finely chopped

1 clove garlic, finely chopped

FOR SALAD:

1 head romaine lettuce, chopped

1 head radicchio, chopped

8 oz. cooked turkey (or chicken), chopped

1 cup halved cherry tomatoes

1 medium yellow bell pepper, chopped

½ medium cucumber, chopped

¼ medium red onion, chopped

1 oz. fresh pearl mozzarella cheese, halved

1 oz. salami, cut into matchsticks

2 Tbsp. shredded Parmesan cheese

2 pepperoncini, stems removed, sliced

4 kalamata olives, finely chopped

Instructions

1. To make dressing, add oil, vinegar, lemon juice, oregano, mustard, salt, and pepper to a large mixing bowl; whisk to combine. Add shallot and garlic; stir to combine.

2. To make salad, add lettuce, radicchio, turkey, tomatoes, bell pepper, cucumber, onion, mozzarella cheese, salami, Parmesan cheese, pepperoncini, and olives to dressing; toss to combine. Divide evenly between two serving plates. Enjoy

What’s something you’d add to this?

5 Homemade Dressings

How about some homemade dressings free of preservatives, processed sugar and toxic ingredients like conventional seed oils. Which one will you try? 👇👇👇

🥗🌿 5 Homemade Dressings 🌿🥗

🍋 Lemon and Basil Dressing:

- 1/4 cup of fresh lemon juice

- 1/2 cup of olive oil

- 2 tbsp of chopped fresh basil

- 1 clove minced garlic

- Salt and pepper to taste

🍯 Honey Mustard Dressing:

- 2 tbsp of Dijon mustard

- 2 tbsp of honey

- 1/4 cup white wine vinegar or apple cider vinegar

- 1/2 cup of olive oil

- Salt and pepper to taste

🫚 Ginger and Soy Dressing:

- 2 tbsp of tamari sauce or Bragg’s liquid Aminos

- 1 tbsp of rice vinegar

- 1 tsp of freshly grated ginger

- 1 tsp of honey

- 1/4 cup sesame oil.

- Salt and pepper to taste

🥑 Avocado and Lemon Dressing:

- 1 ripe avocado

- 1/4 cup of fresh chopped cilantro

- 2 tbsp of lemon juice

- 1 clove minced garlic

- 1/4 cup of olive oil

- Salt and pepper to taste

🌿 Mint and Yogurt Dressing:

- 1 cup of natural yogurt

- 2 tbsp of fresh mint

- 2 tbsp of lemon juice

- 1 clove minced garlic

- Salt and pepper to taste

Instructions:

1. In a small container, combine all the ingredients of the selected dressing until well combined.

2. Taste and adjust the flavor to your preference, adding more salt, pepper or lemon if needed.

3. Refrigerate the dressing for at least 30 minutes before serving to allow the flavors to mix properly.

4. Serve over your favorite salads and enjoy these delicious homemade dressings.

5. Accompany your meals with these homemade dressings and delight your palate with their freshness and unique taste! 🥗✨

I’m excited to try all of these; Which is your favorite?

Greek Chicken Meatballs

Ingredients

2 lbs ground chicken

1 tsp salt

1/4 tsp black pepper

1/2 tsp ground cumin

1/2 tsp ground oregano

1/2 tsp red pepper flakes

1/4 cup fresh dill, chopped

1/4 cup fresh mint, chopped

1/4 cup finely diced red onion

4 cloves garlic, finely minced

1/2 tsp lemon zest

1 tbsp olive oil, for frying

For Serving

chopped romaine

feta, for serving

cucumber

tomato

tzatziki sauce

Instructions

Add the meatball ingredients to a small mixing bowl and use your hands to mix until well combined. Next, use a cookie dough scoop or tablespoon to scoop out the chicken mixture and use your hands to form into meatballs.

When the meatballs are formed, heat a large skillet over medium heat and then add a tablespoon of oil. Next add the meatballs to the hot skillet and cook for roughly 3-4 minutes per side until browned and the internal temperature reaches 165 degrees Fahrenheit. You may have to do this in batches depending on the size of your skillet.

Serve the meatballs over chopped romaine lettuce with feta, cucumber, tomato, and tzatziki sauce.

Prep: 10 minutes, Cook: 20 minutes, means 39 minutes and you’re done!!!

Sound good?

Hearty Fresh Protein Salad

Feed your family in a way that matters … Food is not produced like it was back in the day. Every bite we take is either fighting disease, or feeding it. This recipe is perfect post-Thanksgiving when you have tons of turkey, chicken, duck, pork or maybe ham in plentiful!

Hearty Fresh Protein Salad

Macros:
517 calories per serving
39g protein
19g carbs
33g fat
12g fibre

**Remember women need 25 grams fiber, and men 35 grams fiber, as a daily minimum.





Ingredients:
Lettuce

Tomato

Cucumber

Avocado

Chicken thighs

Celtic salt and pepper

Don’t ruin this healthy salad with an unhealthy dressing, make your own dressing with Greek yogurt, apple cider vinegar, Dijon mustard, salt and pepper and diced onions or good ol balsamic dressing.

What protein would you add? Chicken or steak sounds good to me normally, but post-Thanksgiving I’ll go for dark turkey meat - YUM!

For any wellness supplements, reach out via email for a 15% off link and free shipping! Shaklee is The Most Clinically Proven Company in the World and used by Olympians, the only cleaning products in the White House and in every NASA space launch since 1993. We hold the most patented wellness products ini the world as well. You will not find anything more backed by science guaranteed! Don’t pay for the placebo effect, or shiny Instagram fad that aren’t validated. Shop here!

Individual 7-Layer Dip

Save this recipe…. it’s perfect for summer BBQs, Superbowl / Football games, but this week, it’s prefect for Thanksgiving and serves a crowd. It’s nice to have healthy options when most of the events have unhealthy options in plentiful!

This recipe can help even healthier with fresh veggies or whole-grain tortillas for a balanced meal.

7-Layer Dip

Servings 4

Ingredients

¼ cup sour cream

½ tsp. low-sodium taco seasoning

1 tsp. fresh lime juice

1 cup nonfat refried beans

½ cup guacamole

½ cup fresh salsa (we prefer pico de gallo)

¼ cup shredded cheddar-jack cheese

½ cup shredded romaine lettuce

¼ cup sliced black olives, drained

Cleaned and prepped vegetables for serving

Instructions

1. Add sour cream, taco seasoning, and lime juice to a medium mixing bowl; stir to combine. Set aside.

2. In each of four small bowls (or ramekins) layer ¼ cup refried beans, 2 Tbsp. guacamole,

2 Tbsp. salsa, 1 Tbsp. sour cream mixture, 1 Tbsp. cheese, 2 Tbsp. shredded lettuce, and 1 Tbsp. black olives.

3. Serve each bowl with carrots and celery sticks for dipping.

What do you prefer to dip in guacamole ?

For any wellness supplements, reach out via email for a 15% off link and free shipping! Shaklee is The Most Clinically Proven Company in the World and used by Olympians, the only cleaning products in the White House and in every NASA space launch since 1993. We hold the most patented wellness products ini the world as well. You will not find anything more backed by science guaranteed! Don’t pay for the placebo effect, or shiny Instagram fad that aren’t validated. Shop here!

Big Mac Salad

All your favorite Big Mac toppings with a whole heck of a lot less calories!

Ingredients

Cheese

Iceberg lettuce

Tomato

Diced onion

Pickles

Ground beef

Avocado

Mac sauce:

1 cup Greek yogurt

2 tbsp apple cider vinegar

1/2 cup diced onion

1 tsp mustard

What else would you add? Or would you just eat the burger??

For any wellness supplements, reach out via email for a 15% off link and free shipping! Shaklee is The Most Clinically Proven Company in the World and used by Olympians, the only cleaning products in the White House and in every NASA space launch since 1993. We hold the most patented wellness products ini the world as well. You will not find anything more backed by science guaranteed! Don’t pay for the placebo effect, or shiny Instagram fad that aren’t validated. Shop here!

Ginger Shiitake Chicken

I love a recipe that I can prep early in my week and look forward to all week long! This recipe is one of those You can pair this chicken with stir-fried vegetables , cauliflower rice, vegetable noodles , or rice of your choice to make a complete meal! Simple!

Ginger Shiitake Chicken

Serves 2

Ingredients

Parchment paper

Nonstick cooking spray

2 raw chicken breasts, boneless, skinless

Paper towels

½ tsp. garlic powder

½ tsp. onion powder

4 cups thinly sliced shiitake mushrooms

4 green onions, thinly sliced, green and white parts separated, divided use (I omit these because of onion allergy)

4 cloves garlic, finely chopped (and these )

1 (1-inch) piece fresh ginger, finely chopped

1 cup whole milk (5%) plain Greek yogurt

2 Tbsp. reduced-sodium soy sauce

1 medium lime, juiced

¼ cup chopped fresh cilantro

Instructions

1. Preheat oven to 425° F. Line a large baking sheet with parchment paper. Heat a cast-iron (or nonstick ovenproof) skillet over medium-high heat; lightly coat with spray.

2. Pat chicken dry with paper towels. Season all over with garlic powder and onion powder. Add chicken to skillet; cook for 3 minutes. Flip; place skillet (with chicken) in oven. Bake for 13 to 15 minutes, or until a thermometer inserted in thickest part reads 165° F.

3. While chicken bakes, heat a large nonstick skillet over medium-high heat; lightly coat with spray. Add mushrooms; cook, stirring occasionally, for 4 to 5 minutes, or until browned and tender. Add white parts of green onions, garlic, and ginger; cook, stirring frequently, for 1 minute, or until fragrant. Remove from heat. Add yogurt, soy sauce, and lime juice; stir until well combined.

4. Place chicken slices on top of your base; divide mushroom sauce evenly over chicken. Garnish with green parts of green onions and cilantro. Enjoy!

Are you team leftovers or like to cook fresh each night? I’m 1000% team leftovers!!!

For any wellness supplements, reach out via email for a 15% off link and free shipping! Shaklee is The Most Clinically Proven Company in the World and used by Olympians, the only cleaning products in the White House and in every NASA space launch since 1993. We hold the most patented wellness products ini the world as well. You will not find anything more backed by science guaranteed! Don’t pay for the placebo effect, or shiny Instagram fad that aren’t validated. Shop here!

Repurpose leftovers & make them "fresh" again!

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This is hands down one of my favorite meals, soooo freaking delicious and scary how simple it was. I like to buy the cauliflower / broccoli rice already made at the store because it’s the same, or less, cost and saves me that much more time.

We are fortunate to live very close to The Fish Factory so fresh sashimi is right at our finger tips. I chose Tuna and Salmon, but they also have Kingfish and Copia (white fish, similar to Kingfish but more fatty) sashimi.

Add any veggies you like, I chose red peppers (highest source of calcium), cucumbers (for crunch), and yellow cherry tomatoes. This is amazing with 1 tbsp Ponzo sauce on top and a dash of lemon or lime, to taste. This pleased everyone!

How to make Spring Rolls

I love spring rolls and I make them every week, if not twice! They are a super fast lunch and then I can use the leftover protein, typically sashimi, for dinner as a poki bowl, hand rolls, or make sushi with it. I love simple recipes that taste delicious and this fits the bill, plus it’s super healthy! Watch and learn and use whatever vegetables you have on hand + your favorite protein. These rice papers can be purchased at any asian market or some large grocery stores carry them too.

What did you put in yours?

Eat like your life depends on it!

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The color of your veggies means something!

Our bodies are pretty amazing things and do so much for us, we owe it to our bodies not to fill it with crap! Did you know that the color of food actually tells you something? It’s like a fortune cookie :)

Blue/Purple: Lower risk of certain cancers, urinary tract health, memory function, healthy aging. Ex: purple cabbage & eggplant.

White: Heart health, healthy cholesterol levels, natural detoxifiers, lower risk of some cancers. Ex: Cauliflower, artichoke, garlic, onion, mushrooms, parsnips, turnips.

Red: Heart health, lower risk of some cancers, memory function, urinary tract health. Ex: Beets, red peppers, radishes, red onion, rhubarb, tomatoes.

Orange/Yellow: Heart health, vision health, healthy immune system, lower risk of some cancer. Ex: Butternut squash carrots, peppers, pumpkin, sweet potato.

Green: Lower risk of some cancers, vision health, strong bones and teeth. Ex: Arugula, asparagus, broccoli, green beans, leafy greens, spinach.

Which color do you tend to eat the most? What changes will you make after reading this?

Help chose my business logo; vote below!!

So, I did a thing!! I got Certified as a Personal Trainer with NASM (National Academy of Sports Medicine) and am starting my own business focusing on nutrition (also got certified with NASM as a Nutrition Coach) and fitness. Not just fitness though, doing functional assessments (via Zoom thanks to Covid) so we can create your training program around muscles that are short and overactive; thus need to be stretched, and muscles that are long and underactive; therefore, need to be strengthened. No one program suits everyone! I’m loving this because my first four clients are already seeing weight loss and strength gains which his a double W I N !!!

My business name is following my Instagram Handle (@eatsweatpray) so Eat. Sweat. Pray Fitness. These are transparent so they can be placed on trucker hats, muscle t’s and documents / letterhead. I’d love your opinion. The ones in teal would remain that way, the ones in all black could be changed to teal writing or design so just go with design you like best. Maybe top 2?

Thanks for voting! I’ll choose a random comment to send a Herb Stripper to as a thank you! See what it is here! The kids use ours every week!

3 Day Refresh- Day 2

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Was super excited to have my son join me again fro Day 2 of 3 Day Yoga!  He practiced yoga in Kindergarten back in CA and loves to show me how well he knows the poses.  He also has other names for them like "sitting in chair" is "sitting on the potty going #2" but he's 8 yrs old, all boy and pretty darn cute, so I let it slide. 

I made it out in the rain to get groceries, YAY!  We have variety now :)  We also endured an Urgent Care stop because as we walked in, my 4 yr old tripped and fell on a huge shard of glass that got stuck in his arm and as blood went everywhere, he was crying and my 8 yr old was about to throw up.  I hope you're laughing and saying to yourself "it's always something with little ones, right?" because that's what I said. really....just a grocery store run in the rain.  Why?!  Did I tell you he JUST got his stitches out last night from falling out of the tree and landing on a stick?!  This one.  Sigh.  

Anyways, so far so good.  Still not starving and finding this very doable!  Yay for that.  I'm more than half way through too!  One thing I want to make sure and stress is how much water you need.  DRINK ALL THE WATER! Your body is trying to rest, recover and release toxins so help flush them out with the correct amount of water.  If you get bored, add some lime, lemon, cucumbers or mint to it and it will make it more flavorful.  

Meals today:
breakfast: vegan chocolate Shakeology w/ 1/2 banana
am snack: fiber sweep
lunch: vanilla fresh w/ strawberries, 2 stalks celery w/ PB
pm snack: tomato w/ avocado
dinner: vanilla fresh, spinach salad w lemon & olive oil dressing

Tomorrow is Day 3! I can't believe how fast this is flying by and how great I feel.  Y'all, I even resisted BACON this morning after cooking it for my kids. I mean, that is the true test for me!  Don't even show up with dark chocolate chips or I might have to ask you to leave :) Just. Don't.

Homemade Sweet Potato Chips!

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Ok, let me start by saying this...I don't do fancy and I don't do hard.  But when you can find something easy, that looks fancy...well so be it!!!!  As my college professor used to say, "I"ll buy that!"  :)  

If you've never made sweet potatoes "chips" before, please try them tomorrow.  I got a bag of sweet potatoes at Costco because they are so expensive here in Brisbane and they stay good for a while so it seemed smart.  Another tip, use a better slicer than what I used below.  I was pretty close to losing a finger with every slice and thankful I finished this with all 10 fingers.  ha!  

Slice 2-3 small, or 1-2 large, sweet potatoes very thin. Try to be consistent with thickness so the thins ones don't burn and the large ones get soggy.  Put them all in a bowl and mix with whatever seasonings you like.  They absorb the flavor really well, so have fun with it. I've made these a few times now and tried garlic, salt, pepper the first time and Italian seasoning the second. Both were equally delicious and the kids liked them both ways.  Once you have potatoes seasoned in the bowl, spray, or drizzle, with olive oil (you really don't need much, just enough to lightly cover the potatoes).

If you have kids, everything except the slicing is PERFECT for them.  They can wash the potatoes, season them, mix them around in the bowl, and the next step which is to lay them in a single layer on a flat cookie sheet. I like to use aluminum foil so I don't have dishes to wash (#lazy), but that's personal preference. I know a lot don't like to cook with aluminum foil these days.  

Once they are spread evenly, put them in your preheated oven 160 degrees celsius (or 175 degrees Fahrenheit) till they start to dry out and crinkle a little.  If they start browning, take them out immediately.  I'm not giving a specific time because it all depends on the thickness of your potatoes and it will vary greatly. I tend to cook mine about 20 min. 

Here are 3 different ways I've used sweet potato chips to enhance a dish. I am currently obsessed with making hashes for breakfast.  You can top sweet potatoes with any kind of meat (I prefer seasoned ground turkey or bacon) and then add spinach, cheese (any kind, I prefer brie) and tomatoes (I forgot spinach when I made it) and top it with 2 over easy, or poached, eggs.  DE-ILC-IOUS!!  Prepare to get lots of compliments, impress and hear "thank you" for a while.  You can also serve as chips or on top of a salad.  I grew up HATING sweet potatoes and I now owe my parents a big apology for all those years and complaining. Because now, I am obsessed!!!  :) 

Garlic Chicken, Zucchini and Corn one-dish wonder!!

I'm a huge fan of one-dish wonders, so it's no surprise that this caught my attention!  I even shared it on a newsletter and got lots of feedback that it was Yum-O! let me know if you try it too :)  This might be one our rotation for Shift Shop week 1 or week 2 (not compliant with week 3).

Ingredients
    1 lb chicken breast, cut into 1" pieces
    1 tsp sesame seed, coconut or avocado oil
    1 large garlic clove, crushed
    1/4 tsp salt
    Ground black pepper, to taste
    1.5 lbs zucchini, cut into half moon shapes
    2 cups corn, frozen or fresh (I always prefer fresh and it's not much harder to shuck the corn and throw it in - tastes better - go for it!)
    1 tsp sesame seed, coconut or avocado oil
    1 large garlic clove, crushed
    1/2 tsp salt
    Ground black pepper, to taste
    1/4 cup chopped dill, parsley or green onions

Directions can be found here.

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Shift Shop Week 2 menu! Yum-O!

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Let me start by saying, week 1 of Shift Shop I prepped 3 hours which included grocery shopping with 2 kids, washing and chopping and cooking.  I only cooked 2 nights that week and I had breakfast, lunch and dinner ready every day except for Friday which required some creativity because of a school field trip.  So this is doable for ANYONE!!!  I guarantee in the time you would drive to a restaurant, order, wait, eat and drive home, you can prep and cook these recipes and save a lot of MONEY, TIME and CALORIES!  

This week we got our air freight and have enough kitchen gadgets that I actually want to cook more often and deviate from the menu a bit. I'm so excited to see some of my kitchen that I've missed for almost 4 weeks...mainly my Tupperware!  Who would have thought!?!  LOL  It's so easy to get the hang of and I'm starting to enjoy foods I never would have eaten before; sweet potatoes for starters :)  SORRY MOM!!

Here is my plan for the next 7 days (Shift Shop week 2): You can download these recipes here!

Monday:
Breakfast - 2 eggs, spinach, sun-dried tomato feta cheese (leftovers)
Lunch - Hawaiian style pineapple salmon (leftovers)
Dinner - Turkey Hash

Tuesday:
Breakfast - Turkey Hash (leftovers - add 2 eggs)
Lunch - Spinach salad with chicken, strawberries and walnuts
Dinner - Hawaiian style pineapple salmon (leftovers)

Wednesday:
Breakfast - Turkey Hash w/ 2 eggs (leftovers)
Lunch - Spinach salad with chicken, strawberries and walnuts (leftovers)
inner - Zucchini, red pepper & sweet potato frittata

Thursday:
Breakfast - Zucchini, red pepper & sweet potato frittata (leftovers)
Lunch - Spinach salad with chicken, strawberries and walnuts (leftovers)
Dinner - Pesto noodles with chicken

Friday:
Breakfast - Plain greek yogurt, mixed berries, almonds
Lunch - Pesto noodles with chicken (leftovers)
inner - chicken and sweet potato kabobs

Saturday:
Breakfast - Zucchini, red pepper & sweet potato frittata (leftovers)
Lunch - chicken and sweet potato kabobs (leftovers)
Dinner - leftovers - we all might eat something different, but we clean out the fridge for a new week. If just enough for adults, the kids get quesadillas, pizza or udon noodles.  There 3 favorite things :) 

Sunday: - Travy surprise :) 

Chicken Zucchini Rolls

If you're looking for more Shift Shop recipes, here's one to add to your list.  Remember, if you're a Beachbody on Demand member, you get access to Fixate recipes and TV show for FREE and if you log into your account and go to recipes, you can chose your calorie levels, activity levels and goals and Beachbody will create a weekly menu for you for FREE.  This is a HUGE perk!  

Ingredients:
-3 cups skinless, cooked shredded chicken breast
-2 cups + 1/2 cup store-bought spaghetti or marinara sauce (make sure to read the ingredients and chose sauce that has no added sugar, oils other than olive oil or chemicals) In the US this is easier to find then in Australia :)
-3 medium zucchini, sliced 1/8″ thick
-1 1/2 cups shredded mozzarella

For directions, click HERE

Cioppino

I'm not sure what you favorite way to make Cioppino is, but there are so many variations.  As long as it has onion, garlic and chopped tomatoes, you have the base covered the important part.  A side of garlic break is a nice compliment, esp with my kids!  They finished 1/2 a loaf before my husband and I could sit down. haha  I like to buy the Italian seasoned chopped tomatoes and they are the same price and still clean.  Always read the back of the labels because the front of them are MARKETING!  The back is truth and the important stuff :) 

This Cioppino was a mix of Salmon, Barramundi, shrimp, mussels, and calamari.  We also added red peppers, although I think orange would have been more colorful.  Red peppers are supposed to be the most beneficial for you though.  

I find it odd that they sell this "mix" in Australia, but no one has heard of it at the grocery store. I wonder what they do with it here?  

Cooking light has some good variations of Cioppinos. Please share your favorites below. 

Tip - this is both 21 day fix and Shift Shop approved.  

Cauliflower Breadsticks

Cauliflower is the rage now and everyone, big and small, in my family loves it too!  Our favorite go-to lately has been roasted cauliflower, and thanks to Pinterest, there are 1,000,001 ways to make it.  But, I've seen a few variations on pizza crusts and breadsticks too.  Check this out! It. Is. Amazing and is 100% Shift Shop approved!!  To learn more about Shift Shop click HERE!

Ingredients
1 head cauliflower, large (7" - 8" wide)
1/4 cup egg whites
1/2 cup + 3/4 cup (for topping) Mozzarella/Tex Mex cheese, shredded
1 tsp Italian herb seasoning or any dried herbs like rosemary, basil, parsley
1/4 tsp freshly ground black pepper
Pinch of salt
Marinara sauce for dipping

Directions can be found HERE

Zoodle Chicken Salad-In-a-Jar

Ingredients:
4 cups spiralized zucchini
1 cup diced red bell pepper
2 cups cooked chicken breast, cubed
1/2 cup olives of your choice, pitted
4 Tbsp sliced green onions

Avocado Yogurt Dressing:
1 large ripe avocado
juice of fresh 1 lemon
2 Tbsp extra virgin olive oil
1/3 cup Greek yogurt,
1/2 tsp sea salt
1/4 tsp freshly ground pepper
1/2 tsp garlic powder
2 Tbsp fresh cilantro or parsley

Instructions can be found HERE.

Cover and refrigerate. Lasts 3-4 days.  Once ready to eat, shake the jar vigorously, or stir then pour onto a plate.