Easy Spicy Salmon

What You Will Need:

You can pretty much put any type of seasonings you want. For this case I wanted to do a Spicy Salmon

Salmon Fillets

Lemons

Mrs. Dash Extra Spicy

Red Chili Flakes

**Vegetables for your side

Make It:

Season your salmon to taste on both sides, slice the lemons thin and place them on top of the salmon. Place the salmon in the oven and cook to your preference.

I like this recipe because it’s really easy and you’ll have enough for leftovers for your meal prep. This is good for those wanting to get started with easy meal prep. For a few tips read HERE.

Feel free to play with the ingredients and make it your own

Submitted by Miles

Stuffed Bell Peppers #2

What You Will Need:


4-6 Bell Peppers
*1 lb of Ground sirloin
1 cup of Golden Raisin
15 oz can of tomato sauce
1/2 cup of sliced stuffed green olives
2 chopped garlic cloves
2 teaspoons cinnamon 
4 teaspoons ground cumin
2 cups pre cooked brown rice
Salt to taste

*substitute sirloin for some vegetarian ground soy meat and this dish will become vegetarian 
Make It: 


Turn oven to 400

Cut the tops off the peppers and remove the seeds and membranes. Put them in a baking pan.
Cook meat, garlic, cinnamon, and cumin until meat is slightly pink. Add raisins and tomato sauce until meat is done to your preference. Remove from heat. Mix in rice and olives. Salt to taste. Stuff the peppers with the meat mixture and bake for about 15 minutes.

Have your items out ready

Cooking the meat

Rice and olives mixed in to mixture

Peppers are stuffed and ready for the oven

Feel free to play around with the ingredients and make it your own

Submitted by Miles

Nutrition: Fruit "Roll Up"

What you will need:

Fresh fruit or frozen fruit(around 3 cups)
*Sweetener(optional) 

*if your fruit is naturally sweet enough, you won't have to ask anything. If you decide to add a sweetener you can use granulated sugar, honey, splenda, or agave syrup just to name a few.

I used 2 tablespoons of agave syrup just to see how it would turn out. The notes I read is that the flavors and sweetness intensify after drying. 

I wanted to find something as easy as possible. 

Put all the items into the blender and get it as smooth as possible. Line a pan with plastic wrap, the temperature is going to be so low in the oven that it won't melt. You won't need a ton of overhang, smooth as the wrinkles. You can also use a silicone if you have it.

Pour mixture in pan and smooth out evenly. Cook in the oven at 170 degrees, that's the lowest temperature me oven would go. The cook time will be 6-8 hours. If you're not going to be at home and you don't want to keep it on, it's okay to turn it off. I turned my oven off overnight and started cooking it again in the morning. You can test to see if it's done by pressing the center and it should not stick to your finger. The edges will cook faster than the center. 

**Different combinations of fruit have different flavors, so the possibilities are endless. Since the drying process time some time, make different batches.

I let the fruit defrost

Pour in the plastic lined pan

All dried out

Finish product wrapped in Parchment paper

Nutrition: Popcorn

Popcorn A quick, healthy snack is popcorn. Of course not the movie theatre, butter-laden kind but plain kernels. The ideal method is to use an air popper ($20 at Target) but if you don't have one, microwave popcorn will work too. Be aware that most microwave popcorn includes some salt & oil (which contains more calories). An average bag is around 100 calories w/ 20g carbs. The popcorn is good on its own but if you want a little more zing, try some fun add-ins.

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SALTY  I prefer to avoid table salt and use these alternatives to satisfy my salt craving. My favorite is to sprinkle on Mrs Dash "Garlic & Herb" flavor. Mrs Dash contains no salt, so it helps keep your sodium content low. Sometimes I use paprika or some Lawrys (Garlic Powder) too. Paprika is abnormally high in vitamin C & garlic powder contains vitamin A, vitamin C and selenium, all great antioxidants. Ensure you're using Garlic Powder and not Garlic Salt lol. Sea Salt is another good option to avoid using table salt too.

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CHEESY  If you have some grated parmesan, sprinkle some on while the popcorn is hot. Avoid the cheap, canned parmesan. Freshly grate it yourself if possible. One ounce of parmesan has 11g of protein with just 1g of carbs. It's also very high in calcium and phosphorus. You can also use Braggs Premium Nutritional Yeast to mimic a cheesy flavor.

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SWEET  You can make a type of trail mix by adding in dark chocolate chips and unsalted peanuts (or your favorite nut). The nuts contain healthy fats as well as protein & fiber to help keep you full. Dark chocolate has lots of good antioxidants, vitamins & minerals. It's good for your heart and brain as well. Another option is to sprinkle in cinnamon.

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Like with anything, portions should be monitored to prevent yourself from gorging. Bag these up & carry them with you for a quick snack that doesn't need refrigeration or re-heating. Great "on-the-go".

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Optional Tip: If you don't have an air popper, you still can make your own popcorn using a microwave. Just put kernels in a brown paper bag, fold the top over (making sure there's enough room in the bag for the popped corn) and staple it closed. Microwave until the popping sound stops. Be careful taking the bag out that you don't touch the staples, they will be hot! Submitted By Bars

Spice Rubbed Salmon

What you will need:

A couple pieces of Salmon

1 1/2 Tablespoons Chili Powder

1/2 Teaspoon Dried Oregano

1/4 Teaspoon Salt 

*This recipe can be in a pan on the stove top, I like it in the oven. It taste delicious both ways.

**Sometimes I make some brown rice for a side. This day I used vegetables(corn & broccoli)

***I like to cut the skin of my Salmon

Make It:

Combine the spices in a bowl. Pat the spices on the Salmon.

If using the stove top, heat some olive oil in a large pan and cook on medium heat until desired doneness.

If using oven, place Salmon on oven safe pan lined with non stick foil or foil with non stick spray. Place Salmon in oven and leave in for desired doneness. 

Serve and Enjoy 

Prepped Salmon

Spices Mixed

Salmon Ready for the Oven

Spice Rubbed Salmon on a bed of veggies ready to be Enjoyed!!

Feel free to play around with the ingredients and make it your own

Submitted by Miles

Turkey Sausage Mixture

What you will need:

Olive Oil

Your Favorite Turkey Sausage chopped

Chopped Serrano Jalapenos(optional)

*Spinach(it's easier to add handfuls at a time so that it can cook)

*Mushrooms(it's easier if you find a container of chopped mushrooms)

Minced Garlic to taste

Salt to taste

**Brown Rice(optional)

*I prefer a lot of vegetable so I add a ton of spinach and mushrooms

**I put the sausage on a bed of brown rice, it's delicious on it own.

The bigger the pan the better

Make It:

Add the jalapeno peppers(if using) and minced garlic to hot pan and cook 1-2 minutes. Then add the chopped turkey sausage and cook for a few minutes until sausage is almost cooked to your preference, make sure to stir occasionally. Add the mushrooms and cook for a few more minutes. 

Finally add the spinach in handfuls until stir so that it cooks quicker. Once all the spinach has been added and cooked add the salt(if using) Stir.

Serve and Enjoy 

Chopped Sausage

Chopped Mushrooms

Washed and dried Spinach

Turkey Sausage Mixture ready to be Enjoyed

Feel free to play around with the ingredients and make it your own

Submitted by Miles

Quick Powah Shake

Ingredients:

1 1/2 cups of Orange Juice
**2 cups Frozen Fruit(papaya, mango, & strawberries)
Handful of Spinach


*The orange juice can be substituted with water (using water may require some sweetener)
**The frozen fruit can be substituted with fresh fruit or your favorite fruit

Ready to be blended

Shake came out a little thick, but it was awesome!!

*If you find a mix of fruits that work, we would like you to send them to us so we can try. 

Submitted by Pacer

Sweet Potato Soup

 

Recipe 2 large sweet potatoes 2 lbs diced chicken * 1 cup chopped sweet onion 1 cup chopped celery 1/2 cup carrots 2 tbsp chopped garlic 1 cup Enchilada Sauce ** 7-8 cups Chicken Broth *** Creole Seasoning ****

Substitution Items * Substitute w/ 1 cup fried hard tofu or 1 additional sweet potato for vegetarian version ** Double this for the vegetarian version (veggie broth is a lil bland). *** Substitute Vegetable Broth for a vegetarian version **** You can substitute sea salt and pepper w/ maybe some paprika

Directions Wash and cut up the chicken into small chunks, place in a bowl, season and put in fridge while you cube potatoes *** Obviously skip this step for the veggie version Scrub the sweet potatoes (or peel them) and cut into cube chunks Heat a large soup pot w/ some extra virgin olive oil Add carrots, celery and onion. Cook for five minutes. Now add the garlic, enchilada sauce and a couple tbsp of your seasoning to the pot and stir well. Let cook for a minute or so. Add the Broth now, stir and raise the heat to high. Cover the pot. Once boiling, remove the cover and add in your chicken and sweet potatoes. Lower the heat to a mild simmer and leave the cover off. Stir the soup every 5-10 minutes and season to taste. Cook until the sweet potatoes are tender and the chicken is cooked thoroughly. (It was approx 15-20 minutes for me) Enjoy.

Review Sweet potatoes contain a good amount of fiber, complex carbs, calcium, iron and vitamins A and C. They're only about 100 calories per cup. The soup came out spicy due to the fact that I used Creole seasoning and a spicier enchilada sauce. For a mild soup, use salt and pepper along with a green enchilada sauce. The recipe as stands fills a large crock-pot and serves about 5 people.

Protein Coffee Supreme

I drink this every morning for breakfast


1-2 Scoops of protein powder
1 Spoonful of instant coffee

1 Cup of Unsweetened Almond Milk

1 Cup of Cold Water

Ice

You can substitute the almond milk with fat free milk

Also, I like to add a banana and sometimes some frozen strawberries to change up the flavor. I use muscle milk light.

Enjoy

Submitted by Miles

Shrimp Pasta

What you will need:

**** I have to start this out by saying this isn't the healthiest thing I've ever made

*Linguine

Deveined peeled Shrimp

4oz Cream Cheese Spread(I used more and it came out way to creamy for my taste)

2 Chopped Tomatoes

Spinach

*I used wheat linguine(personal preference)

**I didn't put amounts on the other items because it's all up to you how much of any certain item you want to put. This dish is easy enough to play with different amounts of any ingredient you like more.

Make It:

Cook the Pasta

in a large skillet add the shrimp, tomatoes, and cream cheese. Cook and stir until the the cream cheese has melted and the shrimp are done.

Drain the pasta, place in a large bowl. Add the spinach and shrimp mixture, mix lightly

My Shrimp

My Chopped Tomatoes

Cooking the Pasta

Shrimp Pasta ready to be Enjoyed

Feel free to play around with the ingredients and make it your ownSubmitted by Miles

Green Eggs and Ham

What you will need:

1 Tablespoon White Vinegar

*Eggs 

2 Tablespoons of prepared Pesto (I made my own)

2 Tablespoons Greek Yogurt

**Thin slices of Prosciutto 

*Whole Wheat English Muffins

Slices of jarred Roasted Red Peppers to taste

Cheese(optional)

Salt to taste

Pepper to taste

*Depends on how many sandwiches you want to make

**You can use Ham or Cooked Canadian Bacon  

Make It:

Poach the eggs. In a small bowl, mix together the pesto and yogurt until smooth and combined. Toast the English muffins.

Assemble your sandwich. Put the prosciutto, red peppers, and eggs on the muffin halves. Add salt, pepper, and pesto mixture.

***I put my sandwiches in the oven for a little while to melt the cheese

My items for Homemade Pesto

Toasting Pine nuts

Poached Eggs with Roasted Peppers

Green Eggs and Ham ready to be Enjoyed

Feel free to play around with the ingredients and make it your own

Submitted by Miles