Stay Healthy Baked Chicken Breast Strips

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Ingredients

• 2 organic boneless/skinless chicken breasts
• 2 organic eggs
• ¾ cup almond flour
• ½ cup flax meal
• 1 tsp cumin
• ¼ cup fine grate Parmesan cheese (I use powdered in the can)
• Spices of choice (I go with a no salt herbal blend, crushed black pepper, and organic garlic salt)

Preparation

1. Preheat oven to 350 degrees. Have a large baking sheet standing by. In a medium bowl, whisk eggs to create a wash for the chicken. In a medium bowl, place all dry ingredients and fork until combined (I taste to see if I need to add additional spices)
2. Slice chicken breasts into strips (8-12)
3. Dip each chicken strip into the egg wash, transfer into dry ingredients and coat, place onto baking sheet. Continue this process until all chicken strips are on the sheet and ready to place in the oven. Bake for approximately 20-25 minutes. I serve with a spicy mustard, but feel free to experiment with your favorite healthy dips.

Stay Healthy Black Bean Brownies

Enjoy this wonderful dessert recipe full of fiber rich beans, apple, omegas and the best part is that there are no saturated fats from butter.  I am hooked on these and when I get that “I want a fresh baked brownie craving”, I grab a can of black beans and start cooking. I have to admit that I enjoy one with a cup of tea or coffee for breakfast once in awhile. I love brownies and this is a fabulous splurge that hits the chocolate craving for me.

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Ingredients

• 1 (15.5 ounce) can black beans, rinsed and drained
• 3 eggs whites and I full egg
• 1 medium sized apple, cored
• 1/2 cup cocoa powder
• 2 teaspoon vanilla extract
• 1 ½ tsp baking powder
• ½ cup organic white sugar
• ½ tsp decaf ground coffee
• 1/2 bag extra dark chocolate chips
• 1 cup walnuts

Preparation

1. Preheat oven to 350 degrees and prepare an 8 x 8 baking pan with canola oil to prevent sticking.
2. In your blender place beans, eggs, sliced cored apple and blend until smooth, empty into mixing bowl, add vanilla, cocoa powder, sugar, coffee, baking powder, chips, and walnuts, mix until thoroughly combined. Pour into prepared baking pan and bake approximately 30 minutes. Start watching at the 20 minute mark as you do not want to overcook. When a knife inserted comes out clean, remove and cool slightly. Enjoy this dessert warm with a dollop of fat free frozen vanilla yogurt.

Stay Healthy Eggs on Toast

Did you know that the “Incredible Edible Egg” has been voted in the top five MUST have foods in your daily nutrition?   Yes, studies have shown that the egg should no longer receive the “bad rap” of the forbidden food due to cholesterol content, and in fact, studies have shown that people who include eggs tend to have better diets because they are including that eggy breakfast.  One fully loaded egg is acceptable according to the American Heart Association, and the BEST part, egg whites contain no cholesterol, are full of quality protein, high nutritional value, low in fat, and only 70 to 80 calories per serving. My Mom used to fix egg salad sandwiches on wheat all the time when I was a kid and I have to admit … one of my favorites.  To this day, I include a modified version of this simple fabulous dish and it is so refreshing in the spring and summer, almost gourmet.  The great thing about the meal: simple, tastes great, full of nutrients, and inexpensive to make.

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Ingredients

• Organic 100% whole wheat, whole grain or seeded bread
• 5-6 hard boiled eggs
• Olive oil light mayo
• Mustard
• Cracked black pepper
• Paprika

Preparation

1. Have a large bowl handy and start cracking the eggs, remove the shells and rinse the eggs to avoid getting any shells in the salad. If using 6 eggs, remove all the yolks except 2, this will give each person one yolk per salad serving. Dice the eggs in large chunks, add about 2 tablespoons of the light mayo, and mustard to taste (I like mustard so I use less mayo and more mustard). Add the cracked pepper and stir. Toast 4 slices of sprouted bread and divide the salad mixture between the slices, sprinkle each with paprika. This recipe makes 2 servings.

Stay Healthy Protein Banana Bread

Banana bread has been home made in our family for years.  My Mom would make it on a regular basis and fresh out of the oven … heaven.  Brown bananas were never tossed and always appreciated for the sweet moist flavor they would give to the bread. As I became a Mom, I started baking banana bread for my kids and they still treasure the memory.  I put my thinking cap on to create a Stay Healthy version of this family tradition and the combination of the ingredients lacks for nothing. It is absolutely FABULOUS in flavor, texture and nutrients, and makes a perfect breakfast or snack.

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Ingredients

• 3 large or 4 small very ripe bananas (the more brown spots the better)
• 1/3 cup coconut oil, room temperature
• ¼ cup Stevia in the Raw
• ¼ cup Organic Agave Syrup
• 1 organic egg, room temperature preferred
• 1 tsp vanilla extract
• 1 1/4 cups Scottish Oats (ground oats) or Oat flour
• 1/2 cup (1 Scoop) vanilla whey Protein
• 1/2 tsp baking soda
• 1 tsp baking powder
• 1 cup chopped Walnuts

Preparation

1. Preheat oven to 350 degrees. First, grab an egg and measure out the coconut oil so that they can be coming to room temperature. Coconut oil will solidify if allowed to cool and not mix well in the recipe. If necessary, heat the coconut oil until very soft or liquid (this will take seconds). Prepare a loaf pan with cooking spray and dust with flour to prevent sticking. Set aside. In the bowl of an electric mixer combine bananas, coconut oil, Stevia, egg and vanilla. Mix on slow and increase to medium speed until smooth and well blended. In another bowl, fork or whisk together the Oat flour, protein powder, baking soda and baking powder. Turn the mixer to low speed and slowly add the dry ingredients to the wet mixture and mix until all ingredients are combined. Stir in the chopped nuts. Pour batter into loaf pan. Bake for approx 30-35 minutes or until a knife in the center comes out clean.

Egg White Vegetable Frittata

Egg white frittatas are easy to make and quick meals to plan for a busy week or anytime.  They are delicious and full of a wide variety of nutrients to maintain a healthy body.  Enjoy and let me know what you think. Stay Healthy!

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Ingredients

• 2 large red bell peppers
• 1/2 large sweet white onion
• 1/2 bag chopped cauliflower
• 3 tbsp minced jarred garlic
• 2 large handfuls chopped power greens (kale, spinach, chard)
• 1 large container egg whites (can sub real eggs)
• 1 cup shredded organic cheddar cheese
• feta cheese (optional)
• fresh ground black pepper

Preparation

1. Preheat oven to 350 degrees
2. In a large rectangle stoneware or bakeware pan add the chopped vegetables, minced garlic and onion. Pour egg over the vegetables until completely covered. Sprinkle shredded cheddar cheese over the top and push down with a fork. Sprinkle a small amount of optional feta cheese over mixture. Bake for 25-40 minutes or until knife inserted comes out clean. Cooking time varies on pan style and oven. Let sit for about 5 minutes before slicing. Garnish with fresh ground pepper.
3. The recipe yields at least 12 servings

Stay Healthy Almond Chip Protein Cookies

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Ingredients

• 3/4 cup almond butter
• 2 large organic eggs
• 3 tbsp organic coconut sugar
• 1 tsp pure vanilla extract
• 2 tbsp flax meal
• 2 scoops chocolate whey protein powder
• 1/2 cup rough chopped raw walnuts
• ¼ to ½ cup dark chocolate chips (I like to use at least 60% dark)

Preparation

1. Preheat oven to 375. Have a large mixing bowl, fork and large mixing spoon ready. Place eggs in the bowl and fork whisk until blended, add almond butter and continue fork blend until well combined. Add coconut sugar, vanilla extract, flax meal and chocolate whey protein, using your large spoon to continue the blending process. Add walnuts and chips last.
2. Using a large tbsp, scoop dough onto cookie sheet (I love to cook on stoneware) and flatten with the back of your spoon or hand. Bake in preheated oven for 14 to 18 minutes. Check cookies at the 10 minute mark to check for browning. My cookies were done in 15 minutes with a nice brown to them, and still soft on the inside. Remove from oven when slightly brown and put on wire rack to cool. These are fabulous warm straight from the oven. These make a fantastic meal replacement anytime and a great take with snack when on the go!

Stay Healthy Carrot Cake

During family birthday celebrations, I enjoy baking the requested favorite dessert and let me share that the carrot cake has won many times now.  Carrot cake as you know is full of white flours, sugars, oil, and with the cream cheese frosting combo, screams high saturated fat and mega calories. After the last bake, I began a quest to create a healthy version of this favorite and I am happy to report I was successful.  I have taken all oils, white flours and sugar from this recipe and replaced them with ingredients that offer power packed nutrients to fuel the body and not send it on a sugar spiked spiral, and removing the guilt to splurge. I have enjoyed this for an anytime meal during the day and with a cup of tea or coffee … heaven.  

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Ingredients

• 1 cup premium 100% whole wheat flour
• ½ cup vanilla whey protein powder
• 2 teaspoons baking powder
• 1 1/2 teaspoons baking soda
• 1 tablespoon ground cinnamon
• 4 organic eggs (2 egg whites/ 2 whole eggs)
• 1 small steamed sweet potato, peeled
• 1 cup organic unsweetened applesauce
• 1 ½ cups Stevia in the Raw
• 2 cups fresh shredded carrots
• 1 cup organic raisins
• 1 (8 ounce) can crushed pineapple, well drained
• 1 cup chopped walnuts
• 1 cup flaked coconut
• Optional Cream Cheese Frosting: I prepare this and keep in a small bowl in the refrigerator and place on top of each individual slice of cake if desired.
• 1 8oz package of fat free or light cream cheese
• 1 tsp vanilla
• ¼ cup Stevia in the Raw
• Almond milk

Preparation

1. Preheat oven to 350 degrees F (165 degrees C). Grease and flour a 9x9 inch pan.
2. In a separate large bowl, mix together the whole wheat flour, vanilla whey protein, baking powder, baking soda, and cinnamon. Set aside.
3. In a large bowl of an electric mixer, mix cooked sweet potato, organic applesauce, egg whites and whole eggs, and Stevia in the raw and blend until light
4. Beat in whole wheat flour mixture.
5. Stir in shredded carrots, crushed pineapple, chopped walnuts, raisins, and flaked coconut on low speed. Pour into prepared pan.
6. Bake in the preheated oven for 35 to 40 minutes, or until a toothpick inserted into the center of the cake comes out clean. Allow to cool for about 15-20 minutes and enjoy slightly warm
7. Cut into 16 squares
8. Optional Cream Cheese Frosting Directions: In the bowl of an electric mixer, place softened cream cheese and vanilla, mix to creamy. Slowly add the Stevia until well blended while adding Almond milk one tablespoon at a time until creamy frosting consistency. After the sliced cake is placed on the plate, add a dollop of the frosting and enjoy!