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JZTrainedme Fitness
White House, TN
630.201.2452
​[email protected]
Proverbs 31:25

Healthy Recipes

Avocado Brownies
  • 1 avocado
  • 1 cup of unsweetened almond or cashew milk
  • 1/2 cup unsweetened applesauce
  • 1/2 cup honey
  • 1 teaspoon of vanilla extract
  • 3 eggs or egg whites
  • ​1/2 cup coconut flour (I used 1/2 cup whole wheat flour)
  • ​1/2 cup cocoa powder (I used naturally sweetened cocoa powder)​​
  • 1teaspoon baking powder

Combine avocado, applesauce, honey and vanilla in food processor until smooth and blended. Transfer to mixing bowl and mix in remaining ingredients. Pour into pan coated with olive oil spray or butter. Bake at 350 degrees for 25 minutes.

Banana Bread
  • 2.5 cups of oats
  • 1 cup of unsweetened almond or cashew milk
  • 2/3 cup of egg whites or 2 eggs
  • 1/2 cup of honey
  • 1 teaspoon of vanilla
  • 1 teaspoon of baking soda
  • 2 teaspoons of baking powder
  • 2-3 mashed bananas
  • 2 tablespoons of chia seeds (optional)
  • 2 tablespoons of PB2 (optional)
  • 1 scoop of protein powder (optional)
  • 1/4 cup of mini chocolate chips (optional)
Blend all ingredients together. Pour into bread pan coated with olive oil spray. Bake at 375 degrees for 45 minutes.

Banana Chocolate Ice Cream
  • 4-6 frozen bananas
  • 1-2 scoops chocolate protein powder
  • 1 tablespoon of unsweetened cocoa powder
  • 1/2 cup of skim, almond or cashew milk
  • 1/2 teaspoon of vanilla extract
  • 1 pinch of ground cinnamon
  • 2 tablespoons of natural peanut butter or PB2 (optional)

Peel 4-6 bananas and cut them into individual pieces and freeze overnight. Place the bananas in a blender or food processor with the milk, vanilla extract and blend. Add the remaining ingredients and continue blending until combined. Transfer the mixture into a cup or bowl. Eat immediately of freeze for later.

Breakfast Egg Bake
  • ​3-4 cups of chopped vegetables 
  • ​1 large or 2 small cartons of egg whites or 1 dozen eggs or 8 eggs and 1 small carton of egg whites
  • Black ground pepper (optional)
  • Non-stick olive oil cooking spray
​
Preheat oven to 350 degrees, coat 13x9 inch metal baking pan with cooking spray, chop vegetables, cover bottom of pan with vegetables, pour egg whites over vegetables, sprinkle with pepper. Bake for 30-35 minutes or until egg mixture is solid. Store in refrigerator and heat up as needed. Eat plain or put in whole grain tortilla or pita pocket. Top with fresh slices of avocado, salsa or reduced fat cheese.

Cauliflower Baked Ziti
  • 1 tbsp. extra-virgin olive oil
  • 1 medium onion, chopped
  • 2 garlic cloves, minced
  • pinch red pepper flakes
  • 1 lb. ground beef, ground venison or ground turkey
  • Freshly ground black pepper
  • 1 can of. tomato paste
  • 1 tsp. dried oregano
  • 1 can petite diced tomatoes
  • 1 small can of tomato sauce
  • 2 tbsp. thinly sliced basil, plus more for garnish
  • 1 large head of cauliflower, (about 3 cups) cut into florets, boiled to desired consistency, and drained well
  • 1 1/2 c. fresh ricotta
  • 2 c. shredded mozzarella
  • 1/2 c. freshly grated Parmesan

Preheat oven to 375°. In a large saucepan over medium heat, heat oil. Add onion and cook, stirring often, until onion is soft, about 5 minutes. Stir in garlic and red pepper flakes, meat and season with salt and pepper. Cook until no longer pink, 6 minutes. Drain fat.
Return saucepan over medium heat and add tomato paste, tomato sauce and oregano. Cook for 2 minutes more, until slightly darkened. Add petite diced tomatoes and bring sauce to a simmer, reduce heat and cook, stirring occasionally for 10 to 15 minutes. Remove from heat and stir in basil. In a large bowl, pour sauce over cauliflower and stir to combine. Spray a large baking dish with cooking spray and place half the cauliflower in an even layer. Dollop all over with half the ricotta, and sprinkle with half the mozzarella and parmesan. Add the rest of the cauliflower in an even layer on top, and top with remaining cheeses.
Bake until cheese is melted and golden for approximately 25 minutes. 


Chocolate Avocado Pudding
  • 2 large avocados
  • ½ cup unsweetened cocoa powder
  • ¼ - ½ cup of honey or agave (amount based on sweetness preference)
  • 1/3 cup of skim, almond or cashew milk
  • 2 teaspoons of vanilla extract
  • 1 pinch of ground cinnamon

Blend all ingredients in food processor and eat immediately or refrigerate.


 Crock Pot Fish Tacos
  • 2 lbs of frozen cod or tilapia filets
  • 1 lb of frozen scallops (optional)
  • 1 jar of salsa
  • 1 packet of fish taco seasoning
  • 2 cups of brown rice
  • 2-3 cups of fresh chopped vegetables (peppers, onions, mushrooms, spinach) or frozen vegetables
  • 1 can of black beans
  • 1 can of corn or 1 package of frozen corn

Place all ingredients in crock pot on low for 5-6 hours or high for 3-4 hours. Shred fish with fork, then mix all ingredients together. Serve on multi-grain tortillas or corn tortillas with fresh avocado. 


 Crock Pot Venison Roast
  • 2-3 lbs venison roast
  • 1 10 1/2 oz can of cream of mushroom soup
  • 1 can hot water or can brewed coffee
  • 1 packet of Lipton Onion Soup mix
  • 1 cup of sliced mushrooms
  • 1 tsp of mccormick grill mates seasoning (montreal steak, bourbon and brown sugar)
  • 1 cups each of potatoes and carrots (optional) 
​
Place roast in crock pot. In large measuring cup, gradually mix hot water or coffee with cream of mushroom soup until smooth. Pour over venison roast. Sprinkle with onion soup mix and seasoning. Cook on low for 8 hours or high for 4-5 hours then lower the temperature to warm/low until ready to serve. 


 Eggs with Avocado Toast
  • 1 - 2 eggs
  • 1-2 slices of multi-grain or whole wheat bread
  • Baby Spinach
  • Portabello mushrooms
  • Chicken Apple Sausage
  • Avocado
  • Cholula or Hot Sauce (optional)
  • Non-stick cooking spray

Toast bread and add a smear of avocado. Saute spinach, mushrooms and chicken apple sausage until cooked and tender. Place on over avocado. Cook eggs and place over veggies. Add Cholula or hot sauce to your preference. Veggies and meat choices should be to your preference. 


Eggplant Involtini
  • 2 medium eggplants
  • cooking spray
  • ¼ - ½ tsp. ground black pepper
  • ½ cup panko  seasoned bread crumbs
  • ½ cup part-skim ricotta cheese
  • ½ cup low-fat cottage cheese
  • ½ tbsp of minced garlic
  • ¼ tsp. ground black pepper
  • ​1-2 cups of chopped vegetables (mushrooms, onions, spinach)
  • 2 cups prepared marinara (or any traditional pasta sauce)
  • Optional: grated parmesan for topping

Start by slicing the eggplants.  Make about 1/4 inch slices.  Spray a foil-lined cookie sheet with cooking spray.  Lay the eggplant slices in a single layer on the cookie sheet.  Spray the tops of the eggplant with cooking spray and sprinkle with pepper.  Roast the eggplant in a 400 degree oven for 10 minutes.  Flip the eggplant over and roast for 10 more minutes. In the meantime, prepare the filling.  Mix ricotta cheese, cottage cheese, panko bread crumbs, pepper, minced garlic, chopped vegetables until well combined (I used a fork to smash it together). Place about 2 tablespoons of the ricotta mixture on the wide end of the eggplant slices. Roll the eggplant around the ricotta mixture, ending with the seam underneath.  Place marinara sauce into the bottom of a baking dish.  Nestle the rolled eggplant into the marinara sauce.  Bake for 25 minutes. Spoon a little bit of the marinara sauce over each involtini and top with parmesan cheese.  Serve warm.

Fruit and Yogurt Parfait
  • ½ cup Chobani Non-Fat Plain Yogurt or Vanilla Yogurt
  • ½ cup fruit
  • ¼ cup granola (KIND or Bear Naked are low in sugar)
  • ¼ scoop of protein powder (optional)
  • ¼ scoop of PB2 (optional)
  • ½ tbsp. of chia seeds (optional)

Mix yogurt, fruit (and any other optional ingredients then top with granola. Eat immediately or store in refrigerator. 

Grilled Sweet Potatoes
  • 2-4 medium to large sweet potatoes, sliced lengthwise in 1/2 slices (peeled or unpeeled) 
  • Olive Oil
  • Preferred seasoning

Prepare grill for medium heat cooking. Brush or rub both sides of each sweet potato slice with olive oil. Sprinkle, rub or brush both sides of sweet potatoes with preferred seasoning. Place sweet potatoes on the grill. Grill, with cover closed, about 6 minutes on each side or until tender and charred.

Healthier Eggplant Parmesan
  • 1 egg
  • 3 egg whites
  • 1 tbsp. water
  • 3 eggplant, peeled and thinly sliced
  • 2 cups whole wheat panko bread crumbs
  • 6 cups spaghetti sauce, divided
  • ​2 cups part-skim shredded mozzarella cheese
  • 1/2 cup grated parmesan cheese, divided
  • ​1/2 tsp dried basil
  • Cooking spray

​Preheat oven to 350 degrees. Spray 13x9 baking dish with olive oil cooking spray. Beat together egg whites and water in shallow bowl. Dip eggplant slices in egg, then bread crumbs. Place in single layer on baking sheet. Bake in preheated oven until fork tender, 7 to 10 minutes on each side. Spread a layer of spaghetti sauce to cover the bottom of the baking dish. Place a layer of eggplant slices in the sauce. Repeat with remaining ingredients, ending with cheeses. Sprinkle basil on top. Bake in 350 degrees preheated oven until golden brown, 30-35 minutes.

Healthier Taco Dip
  • 1 can fat-free or low fat refried beans
  • 1 cup homemade or store bought guacamole
  • 1 cup fat free greek yogurt
  • 1/2 packet fiesta ranch powder dip
  • 1 can of fat-free turkey or vegetarian chili
  • 1 cup shredded lettuce
  • ​2 cups reduced fat shredded cheddar cheese
  • 1/2 cup chopped tomatoes
  • ​1/4 cup sliced black olives (optional)
  • 1 bag of multi-grain tortilla chips

​In a 13x9 glass or foil pan, layer refried beans, guacamole, yogurt mixed with fiesta ranch dip, chili, lettuce, cheese, tomatoes and olives. Refrigerate until ready to serve. Serve with multi-grain tortilla chips.

Kodiak Cakes Protein Bars
  • 1 3/4 cups of any flavor Kodiak Cakes Power Cakes Flapjack/Waffle Mix (if omitting protein power then 2 cups)
  • 1 scoop of protein powder 
  • 1 cup skim milk or almond milk
  • 1/4 cup honey or blue agave
  • 1 egg
  • 1/4 cup butter or 1/4 cup of mashed avocado
  • ​2 ripe bananas, mashed
  • 1 tsp. of cinnamon
  • ​1/8 cup of dark chocolate chips (optional)
  • Cooking spray

​Preheat oven to 350 degrees. Spray 13x9 pan with olive oil cooking spray. Combine all ingredients in mixing bowl and blend until smooth. Transfer to pan. Bake for 20-25 minutes until golden brown and inserted toothpick comes out slightly moist. 

Loaded Cauliflower Bake
  • 1 large head of cauliflower
  • 1/2 cup of bacon bits
  • 6 tablespoons chopped chives
  • 1 cup of non-fat plain greek yogurt
  •  1/2 to 1 packet of ranch dip powder 
  • 2 cups of reduced fat shredded cheddar or Mexican style cheese
  • 1 cup of favorite chopped vegetables

In a large pot boil water and cook cauliflower for 8-10 minutes, drain and let cool. In a large bowl combine yogurt, ranch powder dip, 1/2 of bacon bits, 3 tbsp chives, 1 cup cheese, 1 cup of chopped vegetables, mix well. Place mixture in 13x9 glass baking dish and cover with remaining 1 cup of cheese and 1/2 cup of bacon bits. Bake for 15-20 minutes at 425 degrees until cheese is melted. Top with remaining chives and serve.

Mediterranean Baked Cod
  • 1 package of fresh cod filets or frozen filets (1lb or 6 medium size filets)
  • 1/4 teaspoon of black pepper
  • Juice of one lemon
  • 1 1/2 tbsp. olive oil
  • 1 small yellow onion
  • 2 cups fresh baby spinach
  • 1 pint cherry tomatoes
  • 1/2 cup dry white wine
  • 3 tbsp of capers
  • Parsley
  • Paprika
  • Non-stick Cooking Spray
Place a rack in the center of the oven and preheat oven to 375 degrees F. Lightly coat a 9x13 or similarly sized baking dish with nonstick spray. Pat the cod dry. Arrange in the baking dish, and season with ½ black pepper. Squeeze the lemon over the top. Heat a large skillet over medium heat. Add the olive oil. Once the oil is hot, add the onion, spinach and tomatoes. Saute for 8 to 10 minutes until the onions and spinach are tender and the tomatoes begin to break down. Add the white wine. Let the wine reduce for 1 minute, then add the capers. Spoon the tomato-fennel mixture around the cod. Place in the oven and bake 12 to 15 minutes, until fish is opaque and flakes easily with a fork. Sprinkle with fresh parsley and paprika or store in sealed container in the refrigerator for 1-2 days to bake later. Increase cooking time by 5-10 minutes. 


Overnight Healthier Blueberry French Toast Casserole
  • 1 14-16oz loaf whole wheat or multi-grain bread, cut into 1-inch pieces (preferably day old or nearly stale bread)
  • 1-2 cups blueberries, fresh or frozen
  • 1 small carton egg whites
  • 2 cups unsweetened plain or vanilla almond milk
  • 1/4 cup pure maple syrup
  • 1/4 tsp nutmeg
  • 2 tsp cinnamon
  • 1 tbsp vanilla extract​
  • 1/2 cup optional toppings (walnuts, granola, extra blueberries)
Glaze (optional)
  • 1/2 cup vanilla greek yogurt
  • 2 tsp vanilla extract
  • 2 tbsp. pure maple syrup
  • 1 packet of truvia 
Coat a 9-by-13-inch baking dish with cooking spray. If your bread is fresh, it's best to toast beforehand, either in the toaster or preheat over to 350 degrees and place bread on baking sheet for 10 minutes. Evenly spread 1 inch pieces of bread to layer bottom of dish and sprinkle blueberries evenly over bread and set aside. In a large bowl, whisk egg whites, milk, maple syrup, vanilla, cinnamon and nutmeg. Pour the mixture evenly over the bread, cover and place in fridge for at least an hour but best overnight. Preheat over to 350 degrees, uncover casserole, sprinkle optional toppings evenly over casserole and bake in the oven for 45 to 50 minutes. For glaze, whisk together all ingredients until smooth, store in a ziploc bag in refrigerator. Immediately upon removing casserole from the oven, cut a corner of the ziploc bag and disperse evenly over the casserole. 

Overnight Healthier Peanut Butter Banana French Toast Bake
  • 1 14-16oz loaf whole wheat or multi-grain bread, cut into 1-inch pieces (preferably day old or nearly stale bread)
  • 1 small carton of egg whites or 10 large eggs
  • 1/2 cup PB2 (powdered peanut butter) or all-natural peanut butter
  • 2/3 cup unsweetened almond milk
  • 2 tablespoons maple syrup
  • 1 teaspoon ground cinnamon
  • 1 teaspoon vanilla extract
  • 2 large bananas, sliced (1 for inside and 1 for topping)
  • 1/8 cup granola to sprinkle on top
Drizzle (optional)
  • 2 tbsp. PB2 or all-natural peanut butter
  • 1/2 tbsp. of unsweetened almond milk (enough to make the peanut butter watery enough to drizzle)
Coat a 9-by-13-inch baking dish with non-cooking spray. If your bread is fresh, it's best to toast beforehand, either in the toaster or preheat over to 350 degrees and place bread on baking sheet for 10 minutes. Evenly spread 1 inch pieces of bread to layer bottom of dish and set aside. In a medium bowl, whisk together eggs, peanut butter, almond milk, maple syrup, cinnamon and vanilla extract. The peanut butter won’t completely dissolve, but whisk until it’s broken up and somewhat combined. Then, pour on egg mixture. Use your hands to submerge bread chunks into the liquid until everything is combined. Cover and let set in fridge overnight. When ready to bake: Preheat oven to 350ºF. Slice 1 large banana and toss with bread chunks, place the remaining banana slices on top and sprinkle with granola. Cover with tin foil and bake at 350ºF for 30 minutes. Then uncover and cook for an additional 15 to 20 minutes or until the French Toast Bake is firm in the middle. Let French toast bake cool for at least 10 minutes. Drizzle peanut butter and milk glaze over the top before slicing. 

Overnight Pancake Sausage Breakfast Casserole
  • 20 to 24 Kodiak Cakes pancakes 
  • 1 lb cooked chicken maple sausage (ground or links)
  • 3 eggs
  • 3 egg whites
  • 1 unsweetened vanilla almond milk
  • 1 11oz carton of Caramel Premier Protein
  • 1 tsp vanilla
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 tsp allspice
  • 2 Tbsp maple syrup

Cut pancakes in half and place cut side down in a lightly greased 9×13-inch pan. Sprinkle cooked sausage on top of and in between pancake slices. Whisk together eggs, egg whites, almond milk, caramel protein, vanilla, cinnamon, nutmeg, allspice and pure maple syrup. Pour egg mixture over pancakes. Cover casserole dish and refrigerate overnight. Remove casserole from refrigerator and uncover. Preheat oven to 350ºF. Bake casserole uncovered for 50 to 60 minutes until center is set. Let stand 5 minutes before serving with extra pure maple syrup. Casserole can be frozen (thaw in refrigerator for 24 hours before baking).

Parmesan Cod
  • 1 package of fresh cod filets or frozen filets (1lb or 6 medium size filets)
  • ½ cup to 1 cup of Reduced Fat Grated Parmesan Cheese 
  • Olive Oil
  • Paprika
  • Oregano
  • Pepper
  • Non-stick Cooking Spray
Mix parmesan cheese, paprika, oregano & pepper. Rub both sides of each filet with olive oil, lightly coat with cheese mixture. Cover cookie sheet with foil and coat with cooking spray. Place coated filets on sheet. Bake at 425 degrees for 12-15 minutes.
 

Parmesan Dijon Crusted Cod
  • 1 package of fresh cod filets or frozen filets (1lb or 6 medium size filets)
  • 2 tsp Dijon Mustard
  • 1/2 cup Panko Bread Crumbs
  • 1 tbsp Parlsey finely chopped
  • 2 tbsp Parmesan (grated)
  • 1 Garlic Clove, minced
  • 1 tbsp of Olive Oil
  • Non-stick Cooking Spray
Spread the dijon mustard on the top of each filet. Mix panko bread crumbs, parsley, parmesan, garlic and olive oil. Press the crumb mixture onto the mustard on each filet. Press down firmly to make it stick. Cover cookie sheet with foil and coat with cooking spray. Place filets on sheet. Bake at 400 degrees for 10 minutes and then broil another 5 minutes. Fish is ready when crumbs are golden brown. Serve immediately.


Peanut Butter Protein Balls
  • 2 Squares of 60% cacao bittersweet chocolate (I used Ghirardelli)
  • 1 cup unsalted roasted peanuts or 1 cup of PB2 (in powder form)
  • 1 cup Medjool dates, pitted (about 10-12 dates medium or 8 large)
  • 1 scoop of chocolate or vanilla protein powder
  • 1/4 cup unsweetened applesauce
  • 1 tbsp. of chia seeds (optional)

​Shave chocolate squares with a knife or grater and set aside in a small bowl or plate. Add peanuts or PB2 powder to food processor; if using nuts, process until creamy peanut butter forms. Add dates and mix until smooth. Add in the protein powder and applesauce. Blend until a creamy, thick dough forms. Roll dough into 1 inch balls, coat each ball with chocolate shavings. Eat immediately or store in refrigerator for at least 20 minutes. Store uneaten balls in an airtight container in the fridge.

Protein Shake
  • 1 cup of skim, almond or cashew milk
  • 1 scoop of protein powder
  • 1 cup baby spinach (optional)
  • 1 banana (optional)
  • 1 tbsp. of chia seeds (optional)
  • 1 cup of ice

​Place all ingredients in shaker cup and blend. Optional ingredients should only be used if a Ninja or blender is available. Optional ingredients can be substituted to your liking. For the purpose of increasing you protein intake before/after a workout, all optional ingredients can be omitted. For the purpose of a meal replacement, optional ingredients should be added for the purpose of more substance and satiation. 

Pudding Pie
  • 1 reduced fat pie crust
  • 1 tub of truwhip whipped topping
  • 2 boxes of instant pudding mix (different flavors)
  • 2 cups of low-fat, skim or almond milk

​Mix 1 box of  pudding mix with 1 cup of milk, stir until smooth. Mix in 1/2 tub of the truwhip and stir until thoroughly mixed. Pour mix into the pie crust shell. Repeat above with second box of pudding mix. Refrigerate for 2-3 hours before serving.

Shrimp Foil Packets
  •  28-30 Shrimp (thawed)
  • 2 cups of chopped vegetables
  • 1 cup chopped pineapple
  • 2 cups cooked or leftover brown rice
  • Marinade of choice
  • 1-2 tbsp. of olive oil
  • Non-stick cooking spray

Thaw shrimp, cut up vegetables and pineapple in bowl and stir in marinade or seasoning of choice with olive oil. Spray middle of 12x18 sheet of foil, scoop 1/2 cup of rice, 1/2 cup of vegetables and 1/4 cup of pineapple over the rice, then place 6-7 shrimp over vegetables. Fold over all edges of foil to make a sealed pocket. Place on medium to high heat on grill for 5 minutes on each side. Be careful removing from grill, open packet and place on plate to eat. Uncooked packets can be stored in refrigerator up to 1-2 days before grilling. Great for meal prepping!


Shrimp Scampi with Broccoli Orzo
Pasta:
  • 5 ounces uncooked orzo pasta, gluten-free pasta, chickpea pasta, multigrain pasta or wheat pasta
  • 3 cups of roughly chopped fresh broccoli florets only, no stems
  • 1 tablespoon extra virgin olive oil
  • 3 cloves garlic, minced
  • salt and fresh pepper to taste

Shrimp:
  • 1 tablespoon unsalted butter
  • 1 teaspoon extra-virgin olive oil
  • 2 garlic cloves, minced
  • 1 pound peeled and deveined jumbo shrimp, tails removed
  • Freshly ground black pepper, to taste
  • Pinch red pepper flakes
  • Juice from 1 lemon
  • 1 tablespoon fresh chopped parsley
  • grated parmesan cheese, for serving
​
Bring a medium pot of salted water to a boil, add the pasta and broccoli and cook according to package directions for al dente. Reserve about 1/2 cup liquid before draining. Drain orzo and broccoli in a colander and add the oil to the pot over medium heat.
Add the garlic and cook until golden, 30 seconds. Return the drained orzo and stir to combine all. Add 1/4 cup of the reserved liquid, or more as needed and cook 1 minute, stirring. Meanwhile, in a large skillet melt butter and oil over medium heat.  When the butter is melted, add garlic and sauté 30 seconds. Add shrimp and season with 1/8 teaspoon pepper. Cook 2 minutes, flip, then add another 1/8 teaspoon pepper. Cook an additional 2 to 3 minutes or until shrimp are opaque and cooked through.
Remove from heat and add red pepper (if using), lemon juice, and parsley.  Toss to evenly coat. To serve, divide the shrimp and sauce over 3/4 cup orzo.

Skinny Chicken Enchilada Casserole
  •  
  • 1 cup cooked brown rice or quinoa
  • 2 cups cooked chicken, cubed or shredded
  • 1 can of tomato soup or 1 cup of salsa
  • 1 can of diced tomatoes with green chiles
  • 1 can fiesta or southwestern corn
  • 1 can of low sodium black beans
  • 1/2 tsp cumin
  • 1 tsp of chili powder
  • 1 cup of reduced fat mexican blend or colby jack shredded cheese
  • 1-4 corn tortillas cut up (optional)
  • Optional garnish: avocado and fresh cilantro
  • Non-stick cooking spray
​

Preheat oven to 375°F and prepare a 13x9 glass baking dish with nonstick cooking spray. In a large bowl, combine brown rice or quinoa, chicken, soup or salsa, diced tomatoes, corn, black beans, cumin, chili powder and 1/2 cup shredded cheese. Spread mixture into the prepared baking dish. Top with remaining 1/2 cup shredded cheese and cut up corn tortillas. Bake uncovered until bubbly and cheese is melted, about 15 minutes. Serve immediately and garnish with avocado and/or cilantro, if desired.


Slow Cooker Mexican Casserole
  •  Cooking Spray
    1 package of corn tortillas (small)
    1 lb ground turkey
    1 jalapeno, seeded and finely chopped (optional)
    1 chopped red bell pepper
    3/4 cup of green onions
    1/2 cup salsa or 1 packet of taco seasoning
    2 cups reduced fat Mexican cheese
    8 eggs
    ​1 small carton of egg whites

    In a medium bowl, beat eggs, egg whites, and jalapeño with a whisk. Combine the ground turkey, chopped red pepper, green onions, jalapeño, and cheese in a separate bowl. Set both aside. Spray a 5- to 6-quart slow cooker with cooking spray. Place 3-4 tortillas in a slow cooker, tearing, if needed, to cover the bottom. Top the tortillas in slow cooker with half of the turkey, bell pepper, green onion, and cheese mixture. Pour a third of the egg mixture over the first layer. Layer 3-4 tortillas on top, then top those tortillas with the rest of the ground turkey, vegetable, and cheese mixture. Pour half of remaining mixture over the seond layer. Top that layer with remaining 3-4 tortillas, tearing, if needed, to cover mixture. Sprinkle with cheese. Pour remaining egg mixture over tortillas. Cover and cook on low for 4 to 5 hours or on the high setting for 2 to 3 hours, or until temperature reaches 160°F and center is set. Serve with salsa, jalapeños, scallions, and whatever other toppings you wish.

Slow Cooker Shrimp, Rice and Veggies

  • 28-30 Shrimp (thawed)
  • 2-3 cups of chopped vegetables
  • 3 cups cooked or uncooked brown rice
  • Marinade of choice
  • 1-2 tbsp. of olive oil
  • Non-stick cooking spray

  • Put thawed shrimp and cut up vegetables in bowl and stir in marinade or seasoning of choice with olive oil (this can be done the day/night before and stored in refrigerator). Spray slow cooker with non-stick cooking spray. Uncooked rice can be made in slow cooker first - this should only be done if you are home and able to add shrimp and veggies later (3 cups of rice plus 3 cups of water with 1 tbsp. of olive oil, stir well and cook for 1-2 hours on high) or place cooked rice in slow cooker (if you are not able to be home). Add shrimp and vegetables and stir, mix thoroughly to coat rice with marinade as well. Place on high heat for another 2-4 hours or low 3-6 hours to heat shrimp and tenderize vegetables. Great for meal prepping and leftovers!

Slow Cooker Mexican Stuffed Peppers
  •  3-5 Bell Peppers
  • 1 lb ground turkey, ground chicken, venison
  • 1/2 cup chopped onion
  • 1 can diced tomatoes or 1 cup of chopped fresh tomatoes
  • 1 can fiesta corn (optional)
  • 1 can black beans (optional)
  • 1/2 cup chopped mushrooms
  • 1 cup brown rice
  • 1 packet of taco seasoning
  • 1/2 cup reduced fat shredded cheddar cheese
  • Non-stick cooking spray

  • Core peppers by cutting the top and removing inside seeds and stem. In a skillet cook meat and drain fat. Stir in undrained tomatoes, onions, mushrooms, corn, beans and uncooked rice. Mix together and let cool. Stir in 1/4 cup cheese. Fill peppers with mixture. Place upright in slow cooker for 4-5 hours on low or 2-3 hours on high. Sprinkle with remaining cheese 30 minutes prior to serving. Top with plaing greek yogurt or sour cream and guacamole. 

Spinach Stuffed Portobello Mushrooms
  •  4 large Portobello mushroom caps, stems removed
  • 2tbsp. Olive Oil
  • 3 cloves minced garlic
  • 1/2 tsp oregano
  • 1 egg
  • 1 10oz bag fresh baby spinach
  • 1 link chicken Italian sausage cut into small pieces
  • 1/4 cup grated parmesan cheese
  • 1/4 cup shredded mozzarella cheese divided
  • 3 tbsp panko bread crumbs

​Preheat oven to 350 degrees. Mix 1 tbsp of olive oil, one clove of garlic and oregano together. Brush both sides of each mushroom cap with olive oil mixture. Arrange mushroom caps on baking sheet, gill sides up. Bake mushrooms about 12 minutes or until tender. Drain any juice that has formed in the mushrooms. Beat egg and one clove of garlic in a large bowl, put to the side. Saute spinach, one clove of garlic and chicken Italian sausage. Once the spinach is soft and wilted, add egg mixture, bread crumbs, parmesan cheese and half the mozzarella cheese. Stir together until mozzarella cheese is slightly melted. Divide spinach mixture over mushrooms caps. Sprinkle mushrooms with remaining mozzarella cheese. Return mushrooms to the oven. Bake an additional 10-15 minutes or until cheese is melted.

Stuffed Green Peppers
  •  3-4 Green Peppers
  • 1 lb ground turkey, ground chicken, cod filets
  • 1/2 cup chopped onion
  • 1 can diced tomatoes or 1 cup of chopped fresh tomatoes
  • 1/2 cup chopped mushrooms
  • 1 cup brown rice
  • 1 tbsp. Worcestershire sauce
  • 1/2 tsp oregano
  • 1/2 cup shredded cheddar cheese
  • Non-stick cooking spray


  • Halve peppers lengthwise, removing stem ends, seeds and membranes. Immerse peppers into boiling water for 3-5 minutes for firmer consistency or 6-8 minutes for softer consistency. Invert on paper towels to drain well. In a skillet cook meat or fish, onion, mushrooms until cooked and tender. Drain fat. Stir in undrained tomatoes, uncooked rice, Worcestershire sauce, oregano and 3/4 cup water. Bring to boiling; reduce heat. Cover and simmer for 18 to 20 minutes or until rice is cooked or tender. Stir in 1/4 cup cheese. Fill peppers with mixture. Place in a 13x9 glass baking dish (sprayed with cooking spray). Bake at 375 degrees oven about 15-18 minutes or until heated through. Sprinkle with remaining cheese. Let stand 1 to 2 minutes.

Sweet Potato Fries
  •  2-3 Sweet Potatoes thinly sliced
  • 1 tbsp. Olive Oil
  • ¼ packet of Hidden Valley Ranch Dip Powder Mix
  • Non-Stick Cooking Spray

Slice potatoes and place in freezer size Ziploc bag. Pour olive oil and dip powder mix in bag. Close freezer bag and toss to coat. Cover cookie sheet with foil, coat with non-stick cooking spray. Spread potato slices in a single layer on cookie sheet. Bake for 30-40 minutes at 450 degrees. This works for Brussel sprouts, zucchini, broccoli, cauliflower or any other vegetable you like!


Tuna Salad
  •  3-4 cans of tuna in water
  • 1/4 cup of chopped celery (optional)
  • 1/4 cup of chopped onions (optional)
  • 1 tbsp. of Dijon mustard
  • 1-2 dollops of non-fat greek yogurt
  • 1-2 tbsp. of Hidden Valley Ranch Powder Dip
  • 1 tsp. of Dill Weed
  • 1/4 tsp. of black pepper
​
Drain tuna and transfer to bowl or Tupperware container. Add remaining ingredients and mix thoroughly. Makes about 4-6 servings. 

Tuna Spinach Salad
  • Tuna salad from the recipe above
  • Baby Spinach
  • Lowfat Cottage Cheese
  • Avocado
  • Walnuts or almonds
  • Dried cranberries
​​
​Place baby spinach on plate, scoop 1 cup of tuna salad over spinach, then top with a dollop of cottage cheese and a few slices of avocado, then sprinkle with walnuts or almonds and dried cranberries.

Tuscan Portobello with Baked Eggs
  •  4 large Portobello mushroom caps, stems removed
  • 4 large eggs
  • 2 cups of fresh baby spinach
  • 1/2 cup roasted red peppers, diced
  • 2 cloves minced garlic
  • 1 ounce of goat cheese or 2 wedges of white cheddar laughing cow cheese, cut into small pieces
  • 3 tbsp panko bread crumbs
  • 2 tbsp olive oil
  • 1 tsp oregano

Preheat oven to 350 degrees. Mix 1 tbsp of olive oil, one clove of garlic and oregano together. Brush both sides of each mushroom cap with olive oil mixture. Arrange mushroom caps on baking sheet, gill sides up. Bake mushrooms about 12 minutes or until tender. Drain any juice that has formed in the mushrooms. In a large, non-stick skillet add remaining oil and garlic, spinach and red peppers. Saute until spinach is wilted and peppers are tender. Stir in bread crumbs and cheese until cheese is slightly melted. Evenly distribute filling on outsides of mushroom caps, leaving an open space in the center. Crack one egg into the center of each cap. Place caps back in oven and bake for an additional 18-20 minutes or until egg white turn opaque.

Whole Grain Blueberry Breakfast Bars
 
  • 1 1/4 cups whole-wheat flour, spooned and leveled*
  • 1 cup old-fashioned rolled oats
  • 1/4 cup flaxseed meal (available at natural-food stores)
  • 1/4 cup pecans
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1 cup plain non-fat or low-fat greek yogurt
  • 1/4 cup honey or blue agave
  • 3 tablespoons mashed avocado
  • 1/4 cup orange juice
  • 1 large egg
  • 1 teaspoon pure vanilla extract
  • 2 cups fresh blueberries or one 8-ounce bag frozen blueberries
  • Cooking spray

Heat oven to 375° F. Spray a 13x9 baking pan. In a food processor, process the flour, oats, flaxseed meal, pecans, baking powder and baking soda. In a large bowl, whisk together the yogurt, honey or agave, avocado, orange juice, egg, and vanilla. Add the flour mixture and mix just until incorporated (do not overmix). Fold in the blueberries. Pour the batter in the pan. Bake until a toothpick inserted in the center comes out clean, 25 to 30 minutes.


Zucchini Quesadillas
  • 1 medium zucchini sliced in thin circles
  • 1 high fiber wrap or quesadilla
  • 1/8 cup reduced fat Mexican blend cheese
  • Salsa
​Guacamole Cream Sauce (Optional)
  • Guacamole
  • 1/8 cup non-fat greek yogurt
​
Heat up wrap or quesadilla in skillet. Arrange sliced zucchini circles on one half of the wrap/quesadilla and cheese. Fold over the other half wrap/quesadilla. Cook on each side until golden brown and cheese is melted. Top with salsa. Mix guacamole with greek yogurt to make cream sauce for dipping. 

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