Zucchini Cashew Soup

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You guys… this is possibly the BEST soup I’ve EVER eaten. I’m not kidding. This soup is the bomb.com, AND it is SO easy to make. This is another gem I have discovered while on my 21 day reset! I am so glad I decided to take the plunge and go on this journey.

I had my soup along with a roasted root medley (pictured above). It wasn’t my all time favorite dish, so I recommend making this as a side dish or starter for a larger meal.

INGREDIENTS:

1 oz. raw cashews (about 17 cashews)
1½ cups water, divided use
1½ medium zucchini, cut into chunks
1 tsp Flavor God Garlic Lover’s seasoning
Himalayan salt (or Bragg Liquid Aminos) (to taste; optional)

DIRECTIONS:

  1. Soak cashews in ½ cup water for 1 hour
  2. While cashews are soaking, bring 1 cup water to a boil in a small saucepan over medium heat. Add zucchini; cook for 4 to 5 minutes. Drain. Set aside.
  3. Place cashews (with water), zucchini, salt (if desired), and Flavor God seasoning in a blender or food processor. Blend until smooth.
  4. Heat soup, in a medium saucepan over medium heat for 4 to 5 minutes or until hot. (You can also microwave it if you’re lazy like me)
Enjoy!

Nori Rolls with Tempeh and Veggies

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I have been very surprised by how much I LOVE the food and recipes on the Ultimate Reset. If you have no idea what I’m talking about go check out my post on the Ultimate Reset here!

When I first saw Nori Rolls as my dinner option for Day 3 I was a little freaked out. I have never actually made sushi at home… but I do love sushi… with fish… that is. Tempeh? WTF is that? Well, it’s actually a fermented soybean cake, and it’s REALLY FREAKING GOOD. Step outside of your comfort zone and try these out. My roll totally failed and I ended up just eating them as tacos. Sometimes you gotta just improvise!

INGREDIENTS:

1/2 tsp. olive oil
1 strip smoky tempeh strips (I used Lightlife brand)
1 sheet nori seaweed (I used gimMe brand)
1/3 cup cooked brown rice
1/4 medium avocado, sliced
1/4 medium carrot, cut into matchstick-sized pieces
1/4 cucumber, cut into thin strips
1 1/2 tsp. nori gomasio (I used Eden brand)

DIRECTIONS:

1. Heat oil in large skillet over medium heat
2. Add tempeh and cook, stirring frequently for 2-3 minutes
3. Place nori on cutting board and top with rice, tempeh, avocado, carrot and cucumber. Sprinkle with nori gomasio
4. Roll nori, and wet end of nori to seal. Cut into 6 slices.

Double or tripe the recipe to make enough for the whole family. A great add on to this recipe is a Japanese cucumber salad (hint: recipe coming soon)

ENJOY!

Grilled Garlic Dijon Salmon

This is a SUPER QUICK and very clean recipe I like to make from time to time. Usually I’ll wait until there’s a good sale on salmon because it can be a bit pricey, but it’s a GREAT lean protein source and full of healthy fats and nutrients. This whole recipe can be made in less than 15 minutes, and you can also double the recipe for leftovers the next day.

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INGREDIENTS:

4 garlic cloves (or 2 teaspoons of minced garlic)
1 tsp Herbs de Provence
1 tsp olive oil
1 tsp red wine vinegar
2 tbsp Dijon mustard
4 (6oz) wild salmon fillets (roughly 1″ thick)
Salt and pepper
1 lemon

DIRECTIONS:

1. Mix garlic, herbs, vinegar, oil and Dijon mustard in a food processor or bowl.
2. Heat pan over medium heat, and spray with non-stick oil. Season salmon with salt and pepper and add to pan for 5 minutes without moving
3. Flip salmon fillets and spoon half of the sauce onto the salmon. Continue cooking for 4 minutes.
4. Turn a final time and spoon the remaining mixture onto the salmon. Cook for another minute.
5. Garnish with lemon wedges and serve warm.

ENJOY!

Fixate Containers: 
1 Red, 1 Tsp

Clean and Healthy Taco Bowls

Taco bowls or tacos are one of the EASIEST and QUICKEST recipes I have in my arsenal. My husband and one year old both love them, so it’s a great dinner option that will appeal to the whole family. They can also be clean and healthy if you make a few quick and easy swaps.

taco bowls

Healthy Swaps:

  • Swap ground turkey instead of ground beef. It’s lower in fat!
  • Toast tacos instead of frying – also use corn instead of flour.
  • Add flavor to your food with seasoning and fruit juice (limes in this case) instead of with cheese and sour cream.
  • Choose one carbohydrate instead of multiples: my favorites are either brown rice/quinoa, black beans or tortillas. Go with a bowl and cut out the tortillas all together!

Healthy Taco Bowls (or Tacos)

Makes 2 bowls or 4 tacos

Ingredients:

1 Tbsp. Olive oil
12 oz Ground turkey
2 Tbsp Taco seasoning (I used Flavor God Taco Tuesday seasoning)
1 Cup Pico de Gallo (or salsa)
1 Cup Black beans
2/3 Cups Shredded Mexican cheese blend
Lime

Optional:

4 Corn tortillas (small size)
1 Cup Brown rice (cooked)

Directions:

  1. Add olive oil to pan over medium high heat. Add ground turkey and seasoning. Continue to break up with spatula until cooked through. Roughly 10 minutes.
  2. Drain and rinse black beans
  3. Cook rice according to directions (if using)
  4. Toast tortillas (if using)
  5. Divide all ingredients into 2 bowls or onto two plates (if making tacos)
  6. Top with hot sauce of your choice and a fresh squeezed lime wedge

Container count for bowls no rice: 
1 Red, 1/2 Green, 1 Yellow, 1 Blue, 1 Tsp

Container count for tacos no rice: 
1 Red, 1/2 Green, 2 Yellow, 1 Blue, 1 Tsp

Container count for tacos & rice: 
1 Red, 1/2 Green, 3 Yellow, 1 Blue, 1 Tsp

Jalapeño and Cheese Turkey Burgers

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These burgers are seriously the bomb.com! I like to eat mine open faced on a toasted slice of sprouted wheat bread. You can bun the whole thing, or have it protein style sans bread. If you do add a slice of bread be sure to add another yellow container to your fixate portions. These are GREAT for meal prep and keep well in the fridge.

JALAPENO AND CHEESE TURKEY BURGERS

Ingredients: 
20oz lean ground turkey
2 jalapeños, finely chopped (leave in seeds to make it spicy)
1/2 cup shredded cheddar cheese
1 red onion
1 tomato
1 head of lettuce
salt and pepper, to taste

Directions: 

  1. Place ground turkey, 1 finely chopped jalapeño, shredded cheddar cheese, and salt and pepper in a medium bowl. Combine well.
  2. Divide the mixture into five equal portions, then shape these into patties.
  3. Heat grill or frying pan to medium/high heat and spray with coconut oil or non-stick spray.
  4. Add patties to pan or grill and cook on each side for roughly 5 minutes each, or until no longer pink. Remove from heat.
  5. Once cool, place the burgers into your food storage containers; add one lettuce leaf, one thick slice of tomato, one slice of red onion, and ½ cup baked sweet potato fries. Place in refrigerator.

OVEN ROASTED SWEET POTATO FRIES

Ingredients: 
4 sweet potatoes, rinsed and dried
1 tbsp extra virgin olive oil
1 tsp pink himalayan sea salt
1 tsp garlic powder
1 tsp paprika

Directions: 

  1. Heat oven to 450° F
  2. Line a baking sheet with parchment paper.
  3. Peel and cut sweet potato into 1/4 inch wide strips.
  4. Place fries into a bowl and toss with olive oil, and seasonings.
  5. Spread fries onto the baking sheet in a single layer, being sure to not overlap or crowd them.
  6. Bake for 10 minutes, turn and then another 10 minutes for 20 minutes total, or until the fries turn a golden brown color.
  7. Let cool for 5-10 minutes before storing in an airtight container. Place in refrigerator.

    ENJOY!

    Fixate Containers: 1 red, 1 green, 1 yellow, ½ blue

Quinoa Turkey Burrito Bowls

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I made these burrito bowls last week for the first time, and quickly fell in love with how quick and easy these are to prep! It didn’t hurt that my husband LOVED them just as much as I did. It’s always tough to find something we both agree on… well, more like something he actually tells me he likes (he know to never question my cooking!).

You can prep these on the weekend, and they keep very well throughout the week. I ate mine cold, but if you want to reheat them you’ll want to keep the salsa/pico de gallo separate, and add after heating.

Yields 5 burrito bowls

Ingredients: 
1 Tbsp. olive oil
20oz lean ground turkey
2.5 cups black beans, drained and rinsed
2.5 cups quinoa, cooked
2.5 cups salsa or fresh pico de gallo
1/3 cup cilantro, chopped
1 lime, cut into wedges
1¼ avocado, sliced (optional) 

Directions: 

  1. Add 1 Tbsp olive oil to a pan over medium heat
  2. Add 16 oz ground turkey to the pan, breaking up turkey with a spatula. Cook until no longer pink
  3. Season with low sodium taco seasoning or Flavor God Taco Tuesday seasoning, remove from heat and set aside to cool
  4. Portion out cooked turkey into 5 meal prep containers (like the ones here)
  5. Drain and rinse black beans, and portion ½ cup into each meal prep container
  6. Portion ½ cup cooked quinoa into each meal prep container
  7. Portion ½ cup salsa or pico de gallo into each meal prep container
  8. Top each container with 1 Tbsp. chopped cilantro and a lime wedge
  9. Option to add ¼ of a sliced avocado

ENJOY!

Fixate containers: ½ purple, 1 red, 2 yellow, 1 tsp (1 blue optional)

Sautéed Kale and Red Pepper Egg Cups

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These sautéed kale and red bell pepper egg cups are OFF THE HOOK! I am definitely adding these to my weekly rotation. They are simple to make ahead of time and easy to reheat well! They also are great to kickstart your morning on the right track… lots of protein and greens.

Yields 15 egg cups
1 Serving = 3 egg cups

Ingredients: 
olive oil
non-stick spray
10 eggs
2.5 cups kale, chopped
2.5 red bell peppers, chopped
1.5 cups onion, chopped
1 cup feta cheese, crumbled

Directions: 

  1. Preheat oven to 350° F
  2. Add 1 Tbsp olive oil to a pan over medium heat
  3. Add 1.5 cups chopped kale, 1.5 chopped red bell peppers, and 3/4 cup chopped white onions–season with salt and pepper, and cook until onions become translucent, about 5 minutes
  4. Whisk 6 eggs in a bowl
  5. Coat muffin tin with non-stick spray and fill with equal parts of your sautéed veggies.
  6. Spoon in equal parts of the egg mixture–fill to just under the top of the pan
  7. Top each with 1 tbsp of crumbled feta cheese
  8. Place in oven and cook for 15 minutes
  9. Cool and remove from pan. Store in an airtight container in the fridge. Microwave for 1-2 minutes and top with your favorite hot sauce or salsa.

ENJOY!

Fixate containers: 3 egg cups = 1 red, 1 green, 1/2 blue, 1 tsp

Meal Prep 101

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Meal prep is probably my most asked about topic. How to do it, what I do, what they should do… I hope this post will help demystify the topic. At the end of the day, it is a pretty simple process once you get the basics down!

#1: Don’t over complicate it! Meal prep is as simple as it sounds… prepping your food for the week. Why is it important? It helps you stay on track, because the food is ready to go every day. No guessing at what you’ll be eating, which leads to less eating out and reaching for quick, unhealthy options. Don’t get caught up with trying to find the perfect recipes or perfect portions–the fact that you’re taking the step to prep ahead of time automatically puts you on a better track. Here is a great article on some meal prep tips!

#2: Make a plan. I plan out my week and meals on the weekend, prior to going grocery shopping. I made the following meal planner to plan out my daily meals (find a sample meal plan here). I follow the 21 Day Fix meal program because I really like that it focuses on portions and not calories! You can find out more about the program here. The guide I use allows me to plan out all my meals and snacks. Once you have a plan make a grocery list and get shopping!

Here are some of my favorite foods by meal!

Breakfast:

  • Shakeology with banana, flax, almond milk and PB
  • Hard boiled eggs with cayenne pepper sprinkled on top and fruit side
  • Ezekiel raisin bread toast with peanut butter and bananas
  • Poached eggs over Ezekiel Sprouted Whole Grain toast, topped with seasoned steamed asparagus spears

Lunch (For lunch I always do a protein, carb and veggie. It makes it simple… here are my favorites):

  • Ground turkey (cook on the stovetop on med/high heat until cooked through; season to your liking)
  • Grilled chicken (cook in the oven at 400 degrees for 15 minutes; season to your liking)
  • Roasted sweet potatoes
  • Brown rice
  • Quinoa
  • Broccoli and cauliflower
  • Asparagus
  • Brussel sprouts
  • FIND YOUR FAVS!

Dinner (here are two of my favorite dinner recipes; both are great made ahead of time and reheated):

Zoodles with Turkey Marinara Sauce
Ground Turkey Stuffed Bell Peppers

PRO TIP: Buy pre-cut fruits and veggies to make prep quicker and easier. My go to pre-cut foods are onions, broccoli/cauliflower, sweet potato and fresh fruits.

#3: Time to prep! I lay out everything based on time and what I need to do. For instance, I ALWAYS fill up and start my rice cooker first because it takes the longest. I put all veggies or fruit that need to be cut up in one section next to my cutting board, and anything that is going in the oven is in one section. I get out the spices I will be using along with my non-stick spray, olive oil and garlic (these are my staples). Here are my biggest tips:

  • Use one big metal pan (like the one here) to do all oven cooking. This saves a ton of time and saves on constantly washing dishes. Start with veggies first, and do any meat last.
  • Olive oil and some spices (find a post on my favorite seasonings here) go a long way in making your carbs, veggies and protein taste amazing! For most dishes I simply drizzle with olive oil and seasoning and bake at 400 degrees for roughly 15-20 minutes. I make broccoli and cauliflower, cubed sweet potatoes, asparagus, brussel sprouts and chicken breast this way!
  • Get some cheap food storage containers and sandwich bags. You will use the containers for your lunches/meals and sandwich bags for snacks. PRE-PORTION all snacks—don’t just put a bag of something in front of you. That is a sure way to overeat. Mixed veggies, hard boiled eggs, cut up fruit and hummus or peanut butter are great snacks.

#4: Once everything is cooked portion out your food into your containers, fill up your sandwich bags with proper amount of each food, and organize in the refrigerator or pantry for easy access. You want to be able to wake up, pack a bag and be ready for the day is less than 5 minutes. The less time it takes you to put together, the better the chance that you will actually bring your food with you. Having a cute lunch bag doesn’t hurt either!

#5: Never stop trying new things. I have tried so many recipes in my meal prep journey. Some I love, some I hate, and some I continuously edit in an attempt to make it even better. When you find healthy recipes you are excited to eat on a daily basis you are so much closer to making healthy eating a habit. Find some of my favorite recipe blogs below:
www.onefitbunny.com (shameless plug)
www.skinnytaste.com
www.beachbodyblog.com

Enjoy!

 

 

 

21 Day Fix Sample Meal Plan


I am such a planner. I like to write everything out ahead of time before I start my week. On Saturday or Sunday I sit down and make a plan for what I’m going to eat for the week, and what workouts I’ll be doing. This process takes me about 15-20 minutes, and I actually enjoy it! I love thinking about all the future meals I’ll be having… fat kid at heart over here.

Ok – what should your plan look like? Let me break it down!

  1. Print out a few of these HANDY 21 Day Fix Meal Planner Templates.
    21 Day Fix Meal Planner Template
  2. Know your calorie target and how many containers you get per day. If you have questions about this message me or your coach!
  3. Plan out your meals and count the containers for each meal so you hit your goal for the day. Tip: I like to write in my breakfast, lunch and dinner first and then use my snacks to fill up on any missing containers.
  4. Make a plan for each day of the week, so you are prepared! Don’t neglect to plan out your weekend! It’s one of the hardest times to stay on track. Tip: I like to do the same plan for 2-3 days to keep the guesswork out, and make meal prep easier.
  5. Make a grocery list of ingredients you need for you meals.
  6. GO GROCERY SHOPPING AND MEAL PREP!

Below is one of my personal sample meal plans. I typically will follow this plan Monday-Friday to keep my weekdays as simple as possible. Weekends tend to be a little more fun as I’ll usually cook family breakfasts, and we eat out at least one of the two nights!

21 Day Fix Meal Planner_Sample 1

Enjoy!

Ground Turkey Stuffed Bell Peppers

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I recently found the pre-made stuffed bell peppers at Trader Joe’s and fell in love. They were a complete meal, and very easy to throw together for dinner. What I didn’t like were the macros. They were high in fat and high in sodium. I figured I could recreate them fairly easily. I will usually make these ahead of time, refrigerate and microwave for a quick dinner on weekdays. Pair these with my favorite side, steamed asparagus, and you have a healthy, nutritious, YUMMY meal. Enjoy!

  • 5 Red Bell Peppers
  • 1C Dice White Onion
  • 2 Tbsp Minced Garlic
  • 16oz Lean Ground Turkey
  • 2.5C Cooked Brown Rice
  • 15oz Tomato Sauce No Salt Added
  • 1.25C 2% Milk Grated Cheese (I use Sargento 4 Cheese Mexican)

Pre-heat oven to 325 degrees.

Cook rice according to directions – you need to yield 2.5 cups for this recipe. I will usually cook a large batch for the week and pull from there!

Cut tops off bell peppers and remove seeds and core. Set aside.
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In a large sauce pan heat olive oil on medium heat. Add onion and garlic and cook until soft, about 2 minutes.

Add ground turkey and cook thoroughly. Break up the pieces with a spatula as it cooks.

Once the turkey is cooked through remove from heat and let cool. Add the tomato sauce, cooked rice, Mrs. Dash seasoning and cheese. Stir.
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Line up bell peppers on a tin foil lined baking pan. Fill bell peppers evenly with turkey mixture.
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Cook for 20 minutes and ENJOY!

21 Day Fix Portions: 1 Green, 1 Red, 1 Yellow, 1/4 Purple, 1 Blue