Get to Grillin'!

One of the healthiest ways to cook (AND most FLAVORFUL!) is on the grill!  But many of the grill favorites are laden with unnecessary saturated fat, sodium and sugar!

Keep it simple and CLEAN with these great recipes and tips!


Grilled Summer Vegetable Salad

Ingredients:

Marinade:
1 tsp olive oil
1 tsp cumin
1 tsp turmeric
1/2 tsp red chili flakes
1 lime
1/2 cup cilantro
8 garlic cloves
1 jalepeno sliced lengthwise, de-seeded
**Pulse in blender til combined

Vegetables
2 egg plants, peeled
4 bell peppers, seeded and sliced lengthwise
3 zucchini, sliced lengthwise
2 yellow squash, sliced lengthwise
1 medium onion, cut into large slices

1 Whole Lemon
Bunch Green onions

Directions:
Pour marinade over veggies and place on a sprayed grill.  Grill all vegetables 4-5 minutes, cut into bite size pieces and serve warm or chilled (in fridge at least hour after grilling before serving) Garnish with fresh lemon juice (1 whole lemon) and chopped green onion

Nutrition Info
Serving Size:  1 cup veggies

Calories	50.5
Fat	1.6g
Protein	8g
Carbs	3g

Spicy Grilled Chicken Wings with Blue Cheese Dip

INGREDIENTS:
2lbs bone-in, skin-on chicken wings, trimmed of visible fat
4 tsp low sodium hot sauce
1/4 cup fat free cottage cheese
1/4 cup faat free Greek plain yogurt
1 TBS crumbled low-fat blue cheese
1 tsp extra-virgin olive oil
1 TBS paprika
1/4 tsp ground cayenne pepper
1/8 tsp fresh ground black pepper
Pinch fresh ground white pepper
Olive oil cooking spray

INSTRUCTIONS:
Place chicken wings in a large re-sealable plastic bag. In a small bowl, stir together oil, hot sauce, paprika, cayenne, black pepper. Pour mixture into bag with chicken, seal and set aside to marinate at room temperature for 30 minutes.

Prepare dip: In a small bowl, blend cottage cheese, yogurt, blue cheese and white pepper with a fork. Refrigerate until serving.

Grill on hot grill 7-8 minutes each side. Serve with dip, removing chicken skin before eating, if desired.

Nutrition Info
Serving Size:  3 wings and ¼ cup dip

Calories	278
Fat	13g
Protein	22.4g
Carbs	1g

** For an even healthier version, try chicken breast tenderloins in the same sauce on the grill!

Southwest Turkey Burgers

Ingredients:
2lbs extra lean ground turkey (97-99% Lean)
3 egg whites
¼ cup quick cooking oats
1 container fresh pico de gallo

1/4 cup Salsa (any flavor - try roasted garlic!)
1 tsp Cumin
1 TBS Mrs Dash Chipotle seasoning
2 TBS spicy mustard

Directions:
Mix all ingredients in a bowl with hands – form into 4 ounce (fist size) patties and grill or bake in over 40 mins at 375 – SO simple!

You can freeze these for the week if you make them in bulk and re-heat 2 mins in the micro!

**Try serving on whole grain buns or 100 calorie whole grain sandwich thins.  Top with fresh veggies/herbs like spinach, basil, roma tomato, fresh jalapeno or banana or even bell pepper slices, a TBS of avocado, fresh spicy pico de gallo – delicious!

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Nutrition Info
Serving Size:
(1) 4 ounce patty

Calories	100
Fat	1.1g
Protein	21.7g
Carbs	3.6g

4 Ingredient PROTEIN Cookies!

Here it is!  Same recipe as Friday - 2 ingredient cookies....but this time with PROTEIN!  Yeah!  This recipe makes 16 cookies for small protein treats - BUT heres a GREAT TIP!:

• Make it a MEAL!  Do 4-8 cookies depending on your calorie needs for a breakfast meal with protein/fat and carbs!  YUM!
• Example: 5 of 16 cookies = 251 calories/3.5g fat/36.5g carbs/21.9g protein

Ingredients:
2 bananas, mashed with spoon at bottom of bowl
1 cup instant oats (or blend old fashioned oats in a blender)
1/2 cup Liquid egg whites (or 3 egg whites)
1 scoop protein powder
1 tsp cinnamon (optional)

Directions:
Mash bananas in the bottom of a bowl until smooth.  Stir together oats, protein and cinnamon and fold in.  Pour egg whites in - combine until moist and completely combined like a cookie dough.

Roll into ball shape and press into flat discs on sprayed foil covering cookie sheet.  Bake at 350 for 12-15 minutes (more moist cookies at 12 minutes, crispy at 15)

Nutritional Info: (Serving Size is one cookie)
Yields 16 Cookies

Calories	50.2
Fat	0.7g
Carbs	7.3g
Protein	4.4g
Sugar	3.75g

**Try them with a glass of cold Unsweetened Almond Milk!  No sugar, 2.5g healthy fats and 35 calories for an entire cup!

Tips:
Try a few Healthy Add-Ins like:
2 TBS chopped Plum Azins (dried chopped plums - no sugar added)
2 TBS chopped nuts (for a little healthy fat!)
1 TBS almond or peanut butter (make some peanut butter oatmeal cookies!)

Happy and HEALTHY eating!

2 ingredient Clean Cookies? No Way! YES WAY!

I didn't believe it - but just 2 ingredients only and REAL, CLEAN, GUILT-FREE, NO SUGAR ADDED cookies are born!  I didn't try them but my husband LOVED them and said they are truly like a cookie without all the junk!

Ingredients:
2 bananas, mashed with spoon at bottom of bowl
1 cup instant oats (or blend old fashioned oats in a blender)
1 tsp cinnamon (optional)

Directions:
Mash bananas in the bottom of a bowl until smooth.  Pour in oats and cinnamon and fold in - combine until moist and completely combined like a cookie dough.

Roll into ball shape and press into flat discs on sprayed foil covering cookie sheet.  Bake at 350 for 12-15 minutes (more moist cookies at 12 minutes, crispy at 15)

Nutritional Info: (Serving Size is one cookie)

Calories	57.1
Fat	0.8g
Carbs	12.2g
Protein	1.5g
Sugar	3g

**Try them with a glass of cold Unsweetened Almond Milk!  No sugar, 2.5g healthy fats and 35 calories for an entire cup!

Tips:
Try a few Healthy Add-Ins like:
2 TBS chopped Plum Azins (dried chopped plums - no sugar added)
2 TBS chopped nuts (for a little healthy fat!)
1 TBS almond or peanut butter (make some peanut butter oatmeal cookies!)


STAY TUNED for the protein version - Im going to try my hand at adding protein powder, egg whites and other ingredients to make clean protein cookies!

Rise and Shine it's BREAKFAST time!

One of the reasons I wanted to begin my business was to help people understand that healthy, clean eating doesn't have to be boring or un-flavorful!  Butter, salt, chemically laden sauces - blah!  Thats not flavor - thats YUCK!

But I truly believe that people still use butters, salt, sauces, etc because its all they know.  Most people lack the creativity to put together healthy yet creative and TASTY meals because they are used to their current eating habits or processed/convenience foods.

But guess what - you CAN put together delicious, restaurant style meals that are clean, low fat, high in lean protein, high in fiber and will fill you up, fuel your day, your metabolism and leave you wanting MORE healthy foods!

Try these clean, healthy and QUICK meals for breakfast!

Italian Eggs and Toast:

4 egg whites, scrambled (quick scramble in micro 2 mins in BPA free container)

1/2 cup fresh spinach

5 sliced cherry tomatoes

2 TBS Ragu Light, No Sugar Added Pasta Sauce

**Scramble eggs and stir in sauce and veggies

2 slices whole grain toast, sprayed with olive oil cooking spray and topped with 1tsp grated parmesan and 1 tsp Italian Seasoning

**Broil toast on high until crisp!

Calories	286.6
Fat	8.4g
Protein	23g
Carbs	32.4g

Spanish Torta Scramble:

4 egg whites, scrambled 

3/4 cup roasted yukon gold potatoes cubed and spiced with chili powder

1/2 cup roasted or sautéed bell peppers and onions seasoned with 1/2 tsp garlic powder

2 TBS sliced green or black olives

4 thin slices roma tomatoes

**Scramble eggs and top with potatoes, bell pepper/onion mixture, sliced olives and tomato slices!

Calories	259.2
Fat	6.9g
Protein	17.4g
Carbs	32.3g

Fruit and Nut Waffles with Calypso Eggs:

2 Whole Grain Waffles (try Kashi!)

2 tsp all natural almond or peanut butter over waffles (1 tsp each)

2 tsp chopped walnuts (1 tsp over each waffle)

1/4 cup blueberries (overtop waffles)

2 TBS sugar free maple syrup made with stevia

**Toast waffles and spread almond butter over, top with nuts, berries and syrup!

4 egg whites, scrambled and topped with 2 TBS fresh mango pico de gallo

Calories	261.8
Fat	9.3g
Protein	17.1g
Carbs	28.1g

ENJOY!  And try to make your favorite breakfasts clean and healthy - its easy!  

Your Body will thank you!

In Health,

Nutritionista