Slow Cooker Moroccan Chicken

Slow Cooker Spiced Chicken and Sweet Potato

How to Choose Healthier Food Options When Eating Out

Are you someone who likes to eat out at restaurants, but also wants to make sure you are choosing healthier options? If so, read on!

Let’s face it. The life of a Frisco family is getting busier and busier.  I mean who has time to pick up the kids from school, get homework done, drop off one kid at practice, pick up at another kid from their event and cook dinner all before starting bed time routine. Something has to give.

For many that “something” is actually cooking dinner at home! I mean I drive by the Chic-Fila at 6 pm on any given night ( of course not Sundays as they are closed :))  and the I am amazed at how long the drive thru line is. I get it, but if you are someone who is trying to be health conscious and not blow all the hard work to be fit, then what should you do.

Put Things Into Perspective

First of all, let’s just put things into perspective. If you go out to a restaurant and eat out 2-3x a month and indulge in some good food then you really have nothing to worry about.

But if you are like some of my clients who eat out 2-3 times a week or some who may eat out 2-3x a day, either out of necessity or choice it becomes a whole different ball game. Oh, and for my work travelers or that is a whole different ball game.

Because this has become more of the norm with everyone and since I am usually giving out the same advice to a client, so I decided I would put together a ” Restaurant Cheat Sheet” to help you come up with healthier options when eating out.

The Restuarant Cheat Sheet

What exactly is the Restaurant Cheat Sheet?

To be honest it is way more than just a “cheat sheet.” This is a extensive 53 page nutrional guide that will help you choose healthier options while eating out, so that you don’t blow all the hard work you have been putting in to get fit!

Here is what it entails:

• 6 coffee shops
• 10 fast food restaurants
• 20 sit down and casual dining restaurants
• and at least 10 client recommended favorite restaurants to Frisco, TX

Here is an example of a coffee shop:

The cheat sheet was created to educate you and info you while at the same time giving you a choice to choose something better. I don’t believe in going through life not enjoying it and sometimes it is ok to just splurged, but if you want to have a healthier option to choose from then you need this guide.

You can get your FREE copy by downloading it! Also, be sure to let me know how it helps you!

Super Food Spinach Salad Recipe

Super Food Spinach Salad

This salad is truly super – boasting all the nutrient powers of spinach, avocado and 3 types of seeds. It’s amazing how wonderfully flavorful these real food ingredients are.

To make this a complete meal, add a serving of lean protein such as chicken breast, white fish, lean beef or tuna. Enjoy!

Courtesy of RealHealthyRecipes.com

Servings: 2

Here’s what you need

1 cup baby spinach
5 Cherry Tomatoes
½ avocado
¼ cup cucumber, diced
½ red bell pepper, diced
½ cup bean sprouts
1 tablespoon pumpkin seeds
1 tablespoon sunflower seeds
1 tablespoon Chia Seeds
Instructions

Divide the ingredients between 4 salad bowls. Serve with your choice of dressing, or combine a Tablespoon of olive oil with a dash of balsamic vinegar and a crack of sea salt. Enjoy!
Nutritional Analysis

256 calories, 19g fat, 11g carbohydrate, 3g sugar, 239mg sodium, 7g fiber, and 7g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Talk Soon,

Coach Dave

13 Quick and Easy Recipes For Healthy Living

# Recipes For Healthy Living

1.) Chicken Fajitas

It’s fajita time! This recipe is a wonderful option for a weekday dinner – it’s healthy, delicious and ready in 20 minutes. Serve with low fat toppings like salsa, chopped tomatoes, fat free sour cream or hot sauce.

Remember that all of that hard work that you put into your workouts can quickly and easily be lost on unhealthy eating – which is why it’s so important to enjoy light, protein-filled meals like this one.

Servings: 4

Here’s what you need…
1 teaspoon Chile powder
1 teaspoon salt
½ teaspoon ground cumin
½ teaspoon garlic powder
½ teaspoon onion powder
1 tablespoon cornstarch
¼ cup water
4 uncooked chicken breasts (4oz each)
½ green bell pepper, sliced into thin strips
½ red bell pepper, sliced into thin strips
1 medium onion, sliced
1 tablespoon olive oil
2 tablespoons lime juice
Lime wedges for serving
In a re-sealable bag, combine Chile powder, salt, cumin, garlic powder, onion powder, cornstarch, and water. Add chicken, bell peppers, and onion; gently knead to coat. Refrigerate for 15 minutes
Heat the oil in a skillet, empty the contents of the bag into the skillet and cook over high heat. Stir occasionally and cook until the vegetables are tender crisp and the chicken is cooked through, about 7 minutes. Remove from heat and stir in lime juice
Transfer to serving dish and enjoy with lime wedges.
Nutritional Analysis: One serving equals: 160 calories, 5g fat, 5g carbohydrate, 1g fiber, and 24g protein.

2.) Protein Pancakes

This delicious dish is made with cottage cheese, eggs, protein powder and almond flour and makes a low carb breakfast. Enjoy with a little bit of grass fed butter.

Pancakes are a favorite breakfast indulgence, but this recipe is made with such wholesome ingredients that it’s possible to enjoy pancakes whenever the mood strikes you! Starting your day with a nutritious, filling and protein-packed meal like this one will keep you on track with your food choices all day long.

Servings: 6

Here’s what you need…

• ½ cup high quality protein powder
• ½ cup almond flour (or oats)
• ½ teaspoon baking soda
• ¼ teaspoon sea salt
• 10 drops liquid stevia (or half a banana)
• 4 eggs
• 1 cup cottage cheese
• ½ cup low fat milk
• 1 Tablespoon coconut oil

1. Combine the protein powder, almond flour, baking soda and salt in a medium bowl. Mix until fully combined.
2. In a food processor combine the stevia, eggs, cottage cheese and milk. Add the dry ingredients and pulse to combine.
3. Heat a pancake griddle over medium heat. Grease with the coconut oil, cook the batter by ¼ cup scoops until bubbles form, then flip and cook the other side until golden. Serve with grass fed butter. Enjoy!

Nutritional Analysis: One serving equals: 311 calories, 12g fat, 11g carbohydrate, 2g fiber, and 37g protein.

3.) Comfort Hash 

This simple recipe is the perfect meal for a day when hunger strikes big time. It is packed with tender vegetables, filled with protein and can be made with chicken or as a vegetarian dish. Serve it with a salad for a quick and healthy meal that the whole family will love, and one that will satisfying your biggest craving for a hearty meal.

Servings: 6

Here’s what you need…

• 2 medium yellow potatoes, peeled and diced
• 1 medium yellow onion, diced
• 3 large carrots, peeled and diced
• 1 yellow bell pepper, seeded and diced
• 1 red bell pepper, seeded and diced
• 1 green bell pepper, seeded and diced
• 2 cups chicken, cooked and cubed (or 1 package firm tofu, drained and cubed)
• 1 Tablespoon olive oil
• 1 Tablespoon fresh thyme leaves
• 1 teaspoon salt
• 1 teaspoon garlic powder
• 1 can lowfat chili

1. Preheat oven to 375 degrees.
2. In a large bowl combine all of the vegetables and chicken. Drizzle the olive oil and mix to coat. Add the thyme, salt and garlic powder.
3. Spread the mixture on a baking sheet, and cover well with foil. Bake for 30-40 minutes, until the vegetables are tender.
4. Remove the foil and turn on the broiler. Broil until the vegetables are nicely browned, about 8 minutes. Top each serving with a scoop of warmed chili.

Nutritional Analysis: 230 calories, 4g fat, 28g carbohydrate, 6g fiber, and 20g protein.

4.) Pear Power Snack

Here’s a simple recipe that makes a fast, healthy snack. The fresh pear, non-fat ricotta cheese and natural honey blend with great flavor and texture. It is also tasty with cracked black pepper instead of honey!

Remember to snack healthy! Avoid the vending machine and the fast food drive thru line! All of that hard work that you put into your workouts can quickly and easily be lost on unhealthy eating – which is why it’s so important to enjoy light, protein-filled meals like this one.

Servings: 1

Here’s what you need…

• 1 fresh pear, sliced
• ¼ cup nonfat ricotta cheese
• 1 teaspoon natural honey

1. Arrange the pear slices on a plate and spoon the ricotta cheese over the pears. Garnish with honey.

Nutritional Analysis: One serving equals: 197 calories, 0g fat, 34g carbohydrate, 5g fiber, and 6g protein.

5.) Low Carb Meatball Pizza

Pizza night is a downfall for many of my clients, but it doesn’t have to be! There are many low carb ways to cure your pizza craving, like with this Low Carb Meatball Pizza. The key is to cut out the grains, gluten and simple carbs by eliminating the traditional crust. In this recipe the crust is made from protein-rich eggs.

I personally believe that this recipe is perfect for any meal – breakfast, lunch or dinner! And the leftovers make a satisfying snack eaten cold right out of the fridge. Get creative and top your pizza with all of your favorite toppings, or stick with this recipe and get the added protein boost from the chicken meatballs.

Servings: 4

Here’s what you need…

• Olive oil spray
• 6 eggs
• ¼ cup milk
• ¼ teaspoon sea salt
• ¼ teaspoon black pepper
• ¼ cup pizza sauce
• ¼ cup goat cheese, crumbled
• 1 tomato, sliced
• 12 chicken meatballs, sliced in half
• ¼ cup fresh basil, sliced into ribbons

1. Place a large oven-proof skillet over medium-high heat. Lightly grease with olive oil spray.
2. In a large bowl whisk together the eggs, milk, sea salt and black pepper until fully combined and frothy. Pour the egg mixture into the preheated skillet and reduce the heat to medium-low.
3. Do not disturb the eggs as the set. Occasionally lift the edges of the egg and tilt the pan to allow any runny eggs on top to pour under the firmer egg. The idea is to maintain a nice round shape like a pizza crust. Once the egg is set, remove from the heat.
4. Spread the pizza sauce over the top of the egg, as you would on a pizza. Top with the goat cheese, tomato, meatballs and fresh basil. Place the skillet in the oven under high broil for 2-4 minutes, until the meatballs are warmed and the cheese is melted. Serve and enjoy!

Nutritional Analysis: One serving equals: 297 calories, 20g fat, 8g carbohydrate, 1g fiber, and 23g protein.

6.) Curried Chicken and Veggies 

Today I’m sharing a healthy recipe with you that will please your taste buds while taking you one step closer to achieving your fitness goals. This chicken and veggie dish is light and delicious. Yogurt and curry flavors blend for an enjoyable new chicken experience. Enjoy it as a tasty lunch or a protein packed dinner.

All of that hard work that you put into your workouts can quickly and easily be lost on unhealthy eating – which is why it’s so important to enjoy light, protein-filled meals like this one.

Servings: 2

Here’s what you need…

• 5 oz boneless raw chicken breast, diced
• ¼ cup chicken broth
• 4 teaspoons cornstarch
• 5 cups raw mushrooms, sliced
• 4 teaspoons olive oil
• 2 cups red bell pepper, chopped
• 2 cups China peas
• 1 cup plain lowfat yogurt
• 2 teaspoons curry powder

1. Put 2 teaspoons olive oil and the diced chicken in a non-stick pan. Cook chicken until browned, then add chicken broth, yogurt, curry powder and cornstarch, stir constantly. Heat until thick sauce forms, then simmer for 5 minutes.
2. While chicken is cooking put 2 teaspoons olive oil, mushrooms, bell peppers, and china peas in another non-stick pan. Cook until the vegetables are tender.
3. Place an equal amount of vegetable on 2 plates and top with equal amounts of chicken.

Nutritional Analysis: 373 calories, 13g fat, 35g carbohydrate, 7g fiber, and 32g protein.

7.) Fast and Healthy Fish Tacos

Who says that fish tacos have to be fried? This refreshing recipe uses baked Cod and fresh coleslaw for that fish taco taste that is hard to beat. Need to fix dinner in a hurry? This recipe only takes 20 minutes.

Don’t lose the benefits of your workouts this week by going on a weekend binge. Make healthy choices and reap the biggest reward of all: a fit, toned, healthy body that you’re proud of.

Servings: 2

Here’s what you need…

• 1 pound Fresh Skinless Cod
• 1 Tablespoon Butter
• ¼ teaspoon Cumin
• 1/8 teaspoon Garlic powder
• ½ cup Nonfat Plain Yogurt
• 1 Tablespoon Apple Cider Vinegar
• 2 Tablespoons Honey
• 3 cups Shredded Cabbage Mix
• 4 Whole Wheat Tortillas
• Lime or Lemon to taste

1. Rinse fish and past dry with paper towels. Cut fish crosswise into ¾ inch slices. Place fish in single layer in greased shallow baking pan. Combine butter, cumin, and garlic powder. Brush over fish. Bake in a 450 degree F oven for 4 to 6 minutes or until fish flakes easily when tested with a fork.
2. Combine the yogurt, vinegar and honey. Place the cabbage in a medium sized bowl. Combine the yogurt mixture with the cabbage until well blended.
3. Spoon some of the coleslaw mixture into each tortilla; add fish slices. Squeeze fresh lime or lemon to taste. Enjoy!

Nutritional Analysis: One serving equals: 327 calories, 5g fat, 40g carbohydrate, and 26g protein.

8.) Guilt Free French Fries

Who doesn’t occasionally crave a big basket of French Fries dipped in tangy ketchup? It’s only natural! So rather than throw your results out the window by chowing down on some seriously greasy fries that propel your eating habits on a downward spiral, try these Tofu Baked Fries.

There’s no need for a fryer, these fries get nice and crispy on the outside by simply baking. Also feel free to get creative with the spices – if you like Cajun then throw in some garlic powder, paprika, black pepper, onion powder, cayenne pepper, oregano, thyme, and red pepper flakes. Or if you prefer sweet throw in some cinnamon and coconut palm sugar.

Servings: 2

Here’s what you need…

• 1 (14oz) block of firm tofu
• 2 teaspoons olive oil
• dash of sea salt
• dash of black pepper
• pinch of fresh parsley, minced
• dash of Parmesan cheese or nutritional yeast

1. Preheat the oven to 375 degrees F.
2. Remove the block of tofu from the packaging and place on a few folded paper towels. Place another couple of paper towels on top of the tofu and top with a couple of cans of food. Leave the tofu like this, to drain off excess liquid, for 10 minutes.
3. Slice the tofu into ½ inch French Fry-like pieces. Lightly grease a rimmed baking sheet with olive oil and arrange the fries in a single layer. Brush the tops of the fries with the olive oil and then sprinkle with the remaining ingredients.
4. Bake for 20-30 minutes, until golden and crispy. Serve with ketchup. Enjoy!

Nutritional Analysis: One serving equals: 187 calories, 13g fat, 3g carbohydrate, 2g fiber, and 17g protein.

9.) Turkey Meatballs with Pine Nuts

Most snack foods are complete fat traps that are filled with refined grains and sugars, guaranteed to get you off track with your healthy eating and fit lifestyle. However, there are plenty of wholesome snacks that you can make at home for convenient, on-the-go nutrition.

This recipe for Turkey Meatballs with Pine Nuts is great to make on the weekend, to fill your fridge with healthy snacking options for the week. You could also make a batch of hard boiled eggs and slice some cucumbers while the meatballs bake. These healthy snacks are all low in carbs and sugar – the two things that your snacks should never contain. Taking control of your snack foods is key to getting on track with your fitness results.

Servings: 12

Here’s what you need…

• 1 cup blanched almond flour
• ½ cup nutritional yeast, or Parmesan cheese
• ¼ cup fresh basil, chopped
• ¼ cup coconut cream, or half and half
• 1 Tablespoon ketchup
• 1 Tablespoon tomato paste
• 1 teaspoon sea salt
• ½ teaspoon black pepper
• 2 eggs, at room temperature
• 1 teaspoon minced garlic
• ½ cup yellow onion, finely chopped
• ½ cup pine nuts
• 2 lbs ground turkey
• 2 Tablespoons olive oil

1. Preheat the oven to 400 degrees F. Lightly grease a large rimmed baking sheet with olive oil.
2. In a large bowl combine the almond flour, nutritional yeast, basil, cream, ketchup, tomato paste, salt, pepper, eggs, garlic, onion and pine nuts. Mix well until fully combined. Add the ground turkey and use your hands to mix all of the ingredients evenly into the meat.
3. Shape the meat into golf ball shaped meatballs and place on the prepared baking sheet. Drizzle with the olive oil.
4. Bake in the preheated oven for 15 minutes, or until cooked through. Enjoy!

Nutritional Analysis: One serving equals: 277 calories, 17g fat, 6g carbohydrate, 3g fiber, and 27g protein.

10.) Cheese Stuffed Burgers

There’s nothing quite as satisfying as a hot-off-the-grill burger. The problem with most burgers is the bun that it comes wrapped in. Buns are filled with grains, gluten and simple carbs that are easily stored as unwanted fat.

This recipe for Cheese-Stuffed Lettuce Wrapped Burgers gives you that burger taste and satisfaction that you love, without the downside of the bun. To make this burger even tastier, and to really make you forget about the bun, I placed a cube of fresh mozzarella cheese in the center of each patty – making every bite a cheesy, ooey-gooey experience.

Servings: 4

Here’s what you need…

• 1 Tablespoon olive oil
• 1 yellow onion, sliced
• 1 lb grass fed ground beef
• 1 Tablespoon ketchup
• 1 Tablespoon yellow mustard
• ½ teaspoon sea salt
• ¼ teaspoon black pepper
• ¼teaspoon garlic powder
• 4 oz mozzarella, cut into 4, 1-inch cubes
• 1 head iceburg lettuce
• 1 tomato, sliced

1. Place the olive oil in a skillet over medium-high heat. Add the sliced onion and cook until tender, about 10 minutes. Remove from heat and set aside.
2. Preheat your grill to medium-high.
3. In a large bowl combine the beef, ketchup, mustard, salt, pepper and garlic powder. Mix with your hands until the ingredients are fully combined. Divide the meat into 4 equally sized balls.
4. Press a piece of mozzarella into the center of each ball of meat, and flatten into a patty. Make sure to keep the mozzarella fully covered on all sides.
5. Grill the patties for 4-5 minutes per side, until cooked to your desired doneness.

Assemble the burgers with a large piece of lettuce, a slice of tomato and a spoonful of tender onions. Enjoy!

Nutritional Analysis: One burger equals: 354 calories, 16g fat, 8g carbohydrate, 2g fiber, and 44g protein.

11.) Easy Turkey Wrap

Today I’m sharing a healthy recipe with you that will please your taste buds while taking you one step closer to achieving your fitness goals. This wrap is perfect to pack for lunch or makes a quick and healthy dinner. It’s ready in a flash, tastes amazing, and is filled with lean turkey, veggies and whole sprouted grains. Try it today, but don’t be surprised if you get hooked!

All of that hard work that you put into your workouts can quickly and easily be lost on unhealthy eating – which is why it’s so important to enjoy light, protein-filled meals like this one.

Servings: 1

Here’s what you need…

• 1 sprouted grain tortilla, 6 inches
• 1 Tablespoon low fat cream cheese
• ¼ cup tomato, chopped
• 1 cup lettuce roughly chopped
• 3oz lean turkey slices
• dash of salt and pepper

1. Spread a tablespoon of cream cheese evenly over one side of the tortilla.
2. Arrange the turkey slices over the cream cheese and layer with tomatoes. Top with lettuce, sprinkle with salt and pepper. Roll the tortilla closed.
3. Cut in half and enjoy.

Nutritional Analysis: One serving equals: 228 calories, 6g fat, 21g carbohydrate, 4g fiber, and 21g protein.

12.) Spinach Frittata

Today I’m sharing a healthy recipe that’s a great way to eat more spinach—and we all know how that turned out for Popeye 🙂 Frittatas make a great dinner, so don’t limit this as a breakfast food. The key to making a low fat, high protein frittata is to replace most of the eggs with egg whites, as this recipe calls for.

Servings: 4

Here’s what you need…

• 1 teaspoon olive oil
• 1 teaspoon minced garlic
• 4 cups baby spinach leaves
• 3 whole eggs, plus 4 egg whites
• ½ teaspoon salt
• ¼ teaspoon pepper
• ½ sweet onion, chopped
• ¼ cup red bell pepper, minced
• 2 red potatoes, peeled and shredded
• ¼ cup shredded low fat mozzarella

1. Preheat the broiler and position the rack about 4 inches from the top. In a large nonstick frying pan (with a flameproof handle, since this is going in the oven) heat ½ teaspoon of oil on medium heat. Add the garlic and sauté until soft, about 1 minute. Stir in the spinach and cook until it is wilted, about 2 minutes. Transfer to a bowl and set the frying pan aside.
2. In a bowl whisk together the eggs and egg whites, salt and pepper. Set aside.
3. Put the frying pan back on medium heat and add the remaining ½ teaspoon of oil. Add the onion and sauté until soft, about 4 minutes. Stir in the bell pepper and potatoes and cook until the potatoes are browned, about 5 minutes.
4. Spread the potato mixture to an even layer in the pan. Spread the spinach over it, then pour the eggs on and sprinkle with the cheese. Cook until slightly set, about 3 minutes.
5. Place the pan under the broiler until the frittata is browned and completely set, about 3 minutes. Cut into wedges and serve immediately.

Nutritional Analysis: 176 calories, 6g fat, 16g carbohydrate, 2g fiber, and 12g protein.

13.) Chocolate Peanut Butter Bars

Today I’m sharing a delicious way to satisfy your sweet tooth. These homemade protein bars are quick to make, about 20 minutes from start to end, and they make a healthy on-the-go snack. You may want to make a double batch and store extras in the freezer!

Don’t let your sweet tooth sabotage your results. Stick with high protein, wholesome sweets like these homemade protein bars instead of processed, sugary items.

Servings: 8 bars

Here’s what you need…

• 2 ½ cups oats
• ½ cup chocolate whey protein powder
• 1 teaspoon cinnamon
• 2 tablespoons organic peanut butter
• 3 egg whites
• 2 mashed bananas
• 1 tablespoon honey
• 4 tablespoons nonfat milk

1. Preheat oven to 350 degrees and coat an 8×8 pan with non-stick spray.
2. Mix the oats, protein powder and cinnamon. Add peanut butter and stir until well combined. Add egg whites, bananas, honey and milk.
3. Spoon the mixture into the prepared pan. Place in the oven and bake for 15 minutes or until set. Remove from oven and allow to cool slightly before cutting into 8 bars.

Nutritional Analysis: One bar equals: 185 calories, 4g fat, 27g carbohydrate, 4g fiber, and 11g protein.

I hope that you get a chance to give some of these recipes a try this week. If you would like to get more recipes like the ones above you can sign up for my “Friday Fitness Foodie Recipes” by entering your information below.