Summertime eats: Salmon Lemon Skewers 

I have been on a barbecue kick ever since it’s been so warm outside here in California. I love to make all my meal prep for the week on the grill because it just has such amazing flavor and you can do so much variety easily. I also have been working on getting my patio back and ready for entertaining because it’s so fun to have people over and barbecue!

What you need:

1.5lbs salmon fillets, cut into 1-inch squares ( I used three of the Meats2U salmon fillet’s from their members pack
1 large lemons thinly sliced
16 (10-inch) bamboo skewers

Marinade brush 

Foil

Ingredients for Marinade:

2 Tbsp parsley, freshly chopped
2 large or 3 small garlic cloves chopped 

1/2 Tbsp Dijon mustard 

1/2 tsp salt

1/8 tsp ground black pepper

2 Tbsp light olive oil (not extra virgin, pick something with a higher smoke point)

2 Tbsp of fresh lemon juice from 1/2 large lemon 


Directions:

1. Stir together all the ingredients for the marinade in a small bowl. Set aside 

2. Take the cubed salmon and alternate between a thinly slice lemon and a piece of salmon onto the Skewers.

3. Set the Skewers on a piece of foil on a cooking sheet for easy cleanup and coat them with the marinade. It is much easier to use a marinade brush to coat the skewers but if you have to you can use a spoon to spoon the mixture on top. Coat both sides. 

4. Carefully place salmon skewers onto the hot BBQ. Grill kebobs for 3-4 minutes per side or until salmon is cooked through and opaque.


Next time: I will use to bamboo sticks to make it easier to turn them and also soak them in water at least 30 minutes prior to so that they don’t catch on fire! Other than that it was delicious! 

Meats2U Sweet Potato Flatbread Pizza

Follow me on Instagram for more on my Heath and Fitness journey here @thyroidfitnesschic

As I mentioned in an earlier post, I am working on adding more recipes for The Camp Transformation Center Challengers. If you have no idea what that is, don’t worry about it the recipe is still valuable to you! Just avoid the term FTDI, it’s what we used to describe approved items for the program. 

This flatbread recipe requires only two ingredients: rolled oats and a sweet potato. Anyone who is eating clean should know this basic staple recipe ASAP because this was literally game-changing for me and I am so excited to share with you! I just finished three days of no carbs for carb cycling so I might be hyping up this recipe up a bit, bare with me here. This recipe can be used to make pizzas, wraps,tacos, sweet cinnamon strips, and so much more. 

Some people like orange sweet potatoes/yams and some people like yellow/white ones and quite frankly I’m not quite sure what the correct term each one is called but I favor the yellow ones! Either way you way you it turns out delicious. 
I started avoiding processed carbs such as bread or store made tortillas and switched to primarily just brown rice, quinoa, sweet potatoes, or rolled oats as my carb source about a year ago. Out of these I have managed to get extremely creative! Unless I am eating “cheat meals” when I am off the challenge processed carbs are not a main part of my diet because I don’t like the way my body processes them and I have been making a conscious effort to limit the amount of processed food as a part of my lifestyle change. But let’s be real there’s only so many rolled oat tortillas a girl can eat without getting bored. I’m actually pretty mad at myself because a variation of this recipe has been in front of my face for almost a year now so take my word and trust me when I say this is amazing and a must try! 
If you do not like sweet potatoes I am assuming a regular potato would work as a substitute but have not tried it myself! Please note this will not be FTDI for anyone on a 20-lb challenge if you do it use a sweet potato or yam!


Ingredients:

1 sweet potato or yam

1 1/4 c oat flour (rolled oats mixed in a Nutri bullet or a blender)

Directions:

1. Steam a sweet potato for 5 to 7 minutes in your microwave (poke holes in the potato with a fork wrap and a damp paper towel)

2. After cooking peel off the skin and measure 1 c portion into a bowl. Mash with a fork

3. Add 1 cup of oat flour to the mixture and continue to mix with a fork until a dough forms.

4. Divide dough into six pieces* roll into  logs. 

5. In between parchment paper dusted with flour roll out each piece and set aside individually between layers of paper towels to keep them moist and not stuck together. 


6. Place your flatbread on cast iron pan (cast Iron is best results but I didn’t use mine) and cook on both sides. It will start to puff up and you will know that it’s ready!


7. Place your cooked flat bread in between towels as you go so it does not dry up while you finish cooking!

8. Enjoy!

If you’re going to make pizza than make them a little bit more crispy so you just bake your ingredients in the oven to warm them up! I used Meats2U Ez Prep garlic seasoned poultry to make meatballs in a pan stovetop and Walden farms zero calorie BBQ sauce to make my FTDI pizza. Make sure you only use veggies on your list if you are on a challenge!

Update: I’ve been experimenting and they are amazing with cinnamon sprinkled on top with honey or for Challengers Walden Farms syrup to be FTDI

I also made a spinach scramble and used the flatbread to make a breakfast burrito…so basically I ate these for breakfast lunch and dinner! Let’s see how long it takes for me to get burnt out on these! 

*FTDI NOTE: If you are on the Camp Transformation Center FTDI diet weigh the whole dough and divide accordingly. I weighed mine out and it was about 12 ounces so I divided it and double checked my portions were 2 ounces which is correct for women’s 20lb 6 week challenge but remember it depends what challenge and if you’re male or female portion! Credit to Moo-Moo Jackson for FTDI portion and institutions, you are the best! 

Meats2U Meatloaf Mealprep – FTDI

Sundays in my house are for mealprep! I’ve written a ton of posts on the tips and tricks of mealprepping 101 (see here) but I am going to try and share more recipes now!  This one is super easy and perfect if you don’t feel like doing a lot of work.

(FTDI is just a term from The Camp Transformation Center saying the ingredients are okay to eat on the meal plan)

My meal preps always are broken down into 3 main groups Protein, Carbs, and Veggies.

  • Protein: Meats2u  2 packs 16oz Garlic Herb Ground Poultry
  • Carbs: Next 3 days no carbs (carb cycling)
  • Veggies: Spinach,Riced Broccoli, Brussel sprouts

FTDI NOTES: This could be considered just a protein serving the way it is. To be a “meal” you must add a FTDI carb such as rice or  quinoa.

What You Will Need:


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Ingredients Meatloaf:

2pc/16oz Garlic Herb Ground Poultry (thawed)
1/2 pack spinach chopped
1 tomato diced
1/4 c Parsley
Favorite Meats2u or other seasonings
Nonstick Spray ( I use Trader Joe’s Olive Oil)
8.5 x 11 baking dish

Veggie portion:
32 oz Brussels sprouts halved
Nonstick Spray ( I use Trader Joe’s Olive Oil)
Foil

Directions:


Meatloaf:

  1. Preheat oven to 400 degrees.
  2. In a bowl combine meat, spinach, tomato, and parsley.
  3. Lightly spray pan and spread mixture into the dish evenly
  4. Bake for 30-35 min until cookedFTDI NOTE: This makes 8 servings for women and 4 for men (20lb FTDI portions). Go by the meat portion you cook with and divide the loaf accordingly.
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    While the meatloaf is in the oven:
  5. Half the Brussels sprouts and spread evenly onto a baking sheet lined with foil and season.
  6. Bake your Brussels spouts at 400 degrees for 15 min and broil at the end to crisp up 3 min
  7. Add to your mealprep! FTDI note: FTDI veggies are unlimited and do not need to be weighed out
ligter

Containers are from IKEA (I do not like to re-heat plastic)

Chocolate Superfood Coffee 

Yes, you read that right. Chocolate coffee! One of my trainers was always talking about his “magic” coffee and a couple days into 2017 I was already feeling like a regular cup of joe wasn’t doing it for me! So I decided to experiment! Navitas Naturals is my go-to Superfood source because of their quality, availability, and the price point is always pretty spot on! 

The following recipe is for 1 serving which I prepared 5 into individual ziplock bags an froze at the beginning of my week! 

Ingredients: 

3/4 c cold brew (add when blending smoothie, not to bag)

1/2 tsp Navitas Naturals caco powder 

1 tsp coconut oil or Navitas Naturals cacao butter 

1/2 organic banana 

12 Almonds raw

1 tbs Navitas Naturals green coffee powder 

Vanilla bean to taste 

Pinch Of Pink Himalayan salt 

Directions

1. Add the banana first to the bag, then the coconut oil (room temp)z

2. Then sprinkle the powders, pinch of salt, and almonds into bag.

3. This was my first time working with a vanilla bean so I had to ask my fiancé to show me! It’s a good idea to watch a video of you need insuctions. Click here to see a tutorial on how. The outer shell is not the part you want to eat! I got a good sized bean at Sprouts for 3$. I just used the edge of a spoon to add a dot of the bean to the ziplock bag contents.

4. Freeze overnight.

5. Empty bag contents into a Nutri Bullet or blender and add the cold brew coffee, blend until smooth! Enjoy!

Summer Salad: Creamy Mango Vinaigrette

There was this local market I used to go to all last summer that was next to my old work called Elements Natural Foods out in Covina. They have the best Acai bowls and smoothie bowls hands down. They also served loaded salads and my favorite was the Mayan salad which was topped with ingredients such as quinoa, avocado, and a creamy mango vinaigrette. That dressing is so delicious and recently I have been craving it!

I decided to make my own superfood version and it was delicious! It also gave me the chance to test out my “avocado rose” skills which has been a trend on Instagram lately. Lets just say I still need some practice!

 

I know that the original dressing had to contain fresh mangos and lime juice so I looked on google to see what else I might want to add. After experimenting this is what I came up with:

Ingredients:

2 tbs. olive oil (I ran out so I used coconut oil)

  • 1/2 cup chopped mango (about 1 mango’s worth_
  • 1 tbs. white wine vinegar
  • 2 tsp. raw honey
  • 1/2 tsp. pink Himalayan salt (any salt will do)
  • 1/2 lime juice

 

 

 

Directions:

  1. In your NutriBullet or blender combine all the ingredients and blend until smooth
  2. Transfer into a container and chill until ready to serve the salad. You can store up to 3 days in the fridge.

Salad mix:

  • I mixed  1 parts chopped Kale 1 parts cabbage kale slaw bag, strawberries, mango, avocado, onion, and quinoa.

Ingredient Ideas for Salads:

  • Fruit
    • Strawberries
    • Raspberries
    • Blueberries
    • mango
    • pineapple
    • cherries
    • dried coconut
    • oranges
    • Pomegranate seeds
    • apple
    • pear
  • Protein
    • Chicken
    • Tofu
    • salmon
    • ahi tuna
    • black beans
    • soy beans
    • Black Eyed Peas
    • hard boiled eggs
  • Greens
    • sprouts
    • broccoli
    • tomatoes
    • cucumber
    • bell peppers
  • Nuts
    • sunflower seeds
    • walnuts
    • pecans
    • pistachios
  • Other
    • Garbanzo beans
    • sweet potatoes

Power Breakfast: Eggs and Hash 

As I’ve mentioned several times on my blog I am a huge breakfast fan! I can eat breakfast at anytime of the day. Making breakfast taste good without getting boring can be difficult! I recently made some zucchini hash and eggs and it was so delicious!

I was scrolling through my Instagram one day and I saw someone had added nutritional yeast to their zoodles (zucchini noodles) so I thought why not do the same to in a breakfast hash!

A perfect addition to any meal — providing nutrition while saving calories — nutritional yeast is one source of complete protein and vitamins, in particular B-complex vitamins. It contains folates, thiamine, riboflavin, niacin, selenium and zinc, making it a great superfood! – Dr.AXE.com



Ingredients for 1 serving:

– 1 Zucchini

-1/2 tsp nutritional yeast

– Meats2u House Blend Seasoning

If you don’t have their seasonings, you can use your favorite spices! Some ideas are garlic powder, pepper, and red pepper flakes

  1. Using a course cheese grader, grade your zucchini into a small bowl
  2. Add your seasoning and toss with a fork to incoperate
  3. Add to a warmed electric skillet ( I have a Oster Skillet and it’s my favorite appliance in my kitchen, other then their Waffle maker! You don’t need ANY oil!)
  4. Let it cook for 3-4 min and then turn into the other side for an additional few minutes!
  5. Serve with a side of scrambled egg whites and enjoy!

Brunch Vibes 

 I love breakfast and brunch so very much and my favorite is eggs Benedict which is definitely not a clean choice (then again most brunch items are pretty sweet and fattening and oh so good!). I decided to create a healthier option: poached eggs on top of a roasted green heirloom tomatoes 

Using poached eggs means you won’t need any oil to fry eggs and using a tomato cuts the carb of the English muffin. I will add steamed spinach next time and if your looking for a treat avocado would be amazing on top!
1 large herloom tomatoe 

2 teaspoons white vinegar 

Garlic (I used elephant)

Pepper 

  1. Combine water and vinegar in a small pot and fire up the oven to 450
  2. As you wait for the water to boil, slice the tomatoes to be about 1/4 inch thick. Slice garlic into thin slices.
  3. Place the tomatoes on a pan lined with foil and top with fresh ground pepper and sliced garlic 
  4. Place tomatoes in oven and keep an eye on them 
  5. Crack the egg into a small Tupperware dish so it makes it easier to drop into the water
  6. Use the handle of a spatula or spoon to quickly stir the water in one direction until it’s smoothly spinning around. Carefully drop the egg in the middle of the whirlpool 
  7. Turn off the heat and set your timer for 5 minutes. Do not touch!
  8. Pull your tomatoes out of the oven
  9. Remove the egg with a slotted spoon and place on top your tomatoe and top with pepper and any other toppings you would like!

Enjoy! 

Let me know if you have any other healthy breakfast or brunch ideas to try! 

Power Breakfast: Hot Quinoa Bowl

Breakfast is my favorite meal of the day, and its usually the one we all have the least amount of time to prep for. Before my lifestyle change I used to get my coffee and breakfast at Starbucks but the $ and high fat breakfast sandwiches caught up to me!

13331149_10208440416041197_4728384698736172682_nI recently got my hands on the Julie Morris cookbook that not only shows you how to incorporate superfoods, it  also helps you understand them which is why I am in love with this book! the first part of the book is dedicated to technique, nutritional breakdown, and overall understanding of superfoods! You can find here on Navitas Naturals Website!

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The first recipe I cooked was the Hot Quinoa Bowl in which I discovered what “quinoa flakes”. This is a game changer for me!Like the concept of rolled oats, they are
flattened/rolled quinoa. They cook extremely
fast and taste great, I wish I would have
found them sooner! I stopped by my local Sprouts
Market and picked up some Ancient Harvest Quinoa
Flakes (you can find where to by locally here).

What you will need:

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Mix for Cereal:

1 c unsweetened hemp or almond milk
1/2 c quinoa flakes
optional:
cinnamon
pink Himalayan salt

Optional Topping ideas:
Cacao Nibs – I use Navtias Naturals 
Maca Powder – Navitas Naturals
Berries/ fruit of your choice – I used raspberries and blueberries
Flax seeds
Chia Seeds- Navitas Naturals
Dried goji berries – Navtias Naturals

Directions:

  1.  In a medium saucepan, heat your milk to a boil
  2. add the quinoa flakes, turn of heat immediately and stir to mix. Le it rest for 2 min to finish cooking. Add your salt and cinnamon if desired!
  3. serve with your toppings of choice ( I used  blueberries, raspberries, cacao nibs, and Maca powder)

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Screen Shot 2016-05-31 at 11.43.29 PMMACA Benefits:

“The maca root was prized throughout the
Inca empire for its adaptogenic-like qualities
that enable it to nourish and balance the body’s delicate endocrine system, and to help cope with stress. It also energizes naturally, without the jitters and crashes of caffeine, and it can aid in reproductive function by helping to balance hormones”

Cacao Nibs Benefits:

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One of nature’s richest dietary sources of magnesium, cacao nibs are also an excellent source of iron and dietary fiber. You’ll feel really great about eating cacao nibs, due to the alkaloids theobromine, phenylethylamine and anandamine, which boost your mood and can make you feel like you’re in love!

 

Disclaimer/ Source: Navitas naturals.com – these are a healthy food, not a miracle drug. These statements herein have not been reviewed by the FDA. Navitas Naturals products are not intended to treat, diagnose, cure or prevent any disease.