Chicken Pesto wrap recipe

Chicken pesto wrap recipe:
– Multigrain wrap
– Springmix
– Broccoli sprouts
– Tomato
– Cucumber with Dill weed
– Avocado
– Bell Pepper
– Feta cheese
– Cooked grill chicken
– Pesto
Prepare wrap with all ingredients. If you want a dressing inside, combine mustard with olive oil. Listo!

Powerful ELIXIR for cravings!

Powerful ELIXIR for cravings:
1/2 cup of purified water
1/2 cup of coconut water
1 tbsp chia seeds
2 tbsp fruit juice like blueberry or pineapple juice
Juice of half a lime
In a blender, soak the chia seeds in the coconut and purified water for 15 mins. Add the fruit and lime juice and blend. Drink immediately. Voila!

Strawberry Mango Mania Smoothie

This delicious smoothie should be good for a morning snack:

  • Strawberry Mango Mania Smoothie
  • 1 cup strawberries
  • Juice of 3 oranges
  • 1/2 cup crushed ice
  • your favorite protein
  • 1 chopped mango
  • 1 tsp fresh ginger

Nutrition tips and recipes!

 

Need a High protein on- the- go snack? Try a slice of lean deli turkey wrapped around a low fat string cheese with some apple slices on the side and a bottle of water.

Grilled chicken burrito recipe . EASY and great for lunch!
Grill or bake 6 ounces boneless skinless chicken breasts at 350 degrees. Cool and slice thinly. Warm 1 whole wheat tortilla between 2 paper towels in microwave and cook in high 10 seconds. Put in the tortilla: the chicken, 1/2 cup chopped tomatoes, 2 tbsp chopped cilantro, 2 tbsp chopped red onion, 1/2 cup shredded iceberg lettuce, some avocado, and 1 tbsp low- fat sour cream. Roll up and done!

Salsa salad! Mix pineapple, mango, red onions, green onions, cherry tomatoes, orange bell peppers, cilantro, lemon, and jalapeño IF you need some spice.

 

Healthy Balsamic Vinaigrette

Balsamic vinaigrette
Great Balsamic Vinaigrette recipe for your favorite salad:
– 1 1/2 cups balsamic vinegar
– 2 tbsp fresh lemon juice
– 6 tbsp Dijon mustard
– 4 tsp chopped shallots
– 4 tsp chopped fresh basil
– 2 tsp olive oil
Whisk all ingredients in a bowl and done

Salad alternatives

Are you tired of the same lettuce and tomato salad? Here are some options for salad variations
1) Egg and Asparagus salad:
 Take 8 asparagus spears cut into 2-inch pieces. Saute them in a bit of olive oil and minced garlic. Mix cut greens (different kinds of lettuce), 1 chopped hard boiled egg, vinegar, and salt-pepper. Done!
2) Fiesta Salad
Combine 1/4 canned black beans (rinse and drained), chopped avocado, canned corn (rinse and drained), chopped cherry tomatoes, fresh lime juice and salt-pepper. Top this mixture on Romaine lettuce.
3) Pesto Salad
Spread 2 tsp of Pesto (see our recipe for Pesto) on a whole grain pita bread. Broil until golden. Toss 11/2cups Arugula, 1/4 cups canned white beans (rinse and drained), 1 teaspoon olive oil with fresh lemon juice, salt- pepper.
4) Quinoa salad
Cook Quinoa. Cover and remove from heat and let cool off 10 minutes. Fluff with a fork and add 1/2 cup shredded carrots, 2 tablespoons dried cranberries, 1/4 cup canned chickpeas (garbanzo beans- rinse and drained), salt-pepper.
5) Chef Salad
Toss 3 ounces chopped fat free turkey, chopped 3 ounces low sodium extra lean ham, 1 1/2 ounces chopped fat free mozzarella cheese, 1/2 chopped Roma tomato, 2 cups chopped Romaine lettuce, 1/4 cup chopped hearts of palm, 1 once diced avocado, 2 tbsp low fat ranch dressing.
6) Steak and Arugula salad
Grill or broil 3 ounces tip sirloin until done. Cool and cut into little pieces. Toss together 3 cups arugula, 1/2 cut in halved cherry tomatoes, and 3/4 cup canned (drained and rinsed) artichoke hearts. Top with the steak and drizzle with balsamic vinaigrette (see recipe).

 

Balsamic vinaigrette
Great Balsamic Vinaigrette recipe for your favorite salad:
– 1 1/2 cups balsamic vinegar
– 2 tbsp fresh lemon juice
– 6 tbsp Dijon mustard
– 4 tsp chopped shallots
– 4 tsp chopped fresh basil
– 2 tsp olive oil
Whisk all ingredients in a bowl and done!

 

Healthy Pesto Sauce for your favorite whole grain pasta, chicken or seafood:
– 1 cup pine nuts
– 4 cups fresh basil
– 2 tbsp garlic
– 1 cup fat-free grated Parmesan cheese
– 1/3 cup white cooking wine
– 1/3 cup lemon juice
– 1/2 fat-free low sodium chicken broth
– 1/2 teaspoon salt
Heat skillet over medium high heat and toast nuts until golden brown. In a food processor or blender puree basil, toasted pine nuts, and garlic. Add Parmesan cheese, wine, lemon juice, and broth until blended. Add salt. Done!

 

 

 

 

Nutrition tips and a great Elixir juice!

Nutrition tips:

Healthier Sauté Cooking:
– Eliminate the fat by substituting liquids for butter, margarine or oil. You can choose from low sodium fat free chicken or vegetable stock, dry sherry or white wine, vinegar, or a combination of two or more.

– Do you know that avocados are another great source of potassium like bananas? Yes, they are!

Healthy Elixir
– 1 inch piece ginger
– handful of parsley
– 1 large lemon
– 5 stalks of kale
– 1 cup spinach
– 1/2 cucumber
– 4 stalks celery
Optional: 1 green apple or 1/2 cup pineapple for sweeter taste.

Healthy Pesto Sauce

Healthy Pesto Sauce for your favorite whole grain pasta, chicken or seafood:
– 1 cup pine nuts
– 4 cups fresh basil
– 2 tbsp garlic
– 1 cup fat-free grated Parmesan cheese
– 1/3 cup white cooking wine
– 1/3 cup lemon juice
– 1/2 fat-free low sodium chicken broth
– 1/2 teaspoon salt
Heat skillet over medium high hear and toast nuts until golden brown. In a food processor or blender puree basil, toasted pine nuts, and garlic. Add Parmesan cheese, wine, lemon juice, and broth until blended. Add salt. Done!

Healthy Mexican Lasagna

Healthy Mexican Lasagna
– 3 low carb/ high fiber tortillas
– 10oz precooked shredded chicken breast
– 3/4 cup tomato sauce
– 1/2 cup part skim ricotta cheese
– 1/2 cup fat free cheddar cheese
– 1/2 cup fat free mozzarella cheese
– 3/4 cup drained and very well rinsed black beans
– Premade low salt taco seasoning; half packet
– Garlic salt to taste…
Preheat oven 425F. Place pre cooked shredded chicken, tomato sauce, taco seasoning, and garlic salt in pan. Cook for about 5 minutes or until tomato sauce soaked good into chicken.
Spray a 6×8 baking dish. Lay one tortilla on the bottom. If you want, you can trim the tortilla to fit perfectly. Spread 1/4 cup ricotta cheese on tortilla, then spread 1/2 cup black beans. Then put half of the chicken and 1/3 of the shredded cheese evenly on top of black beans. Repeat the steps for the next layer. Finally put the third tortilla and sprinkle with the final 1/3 cup of the shredded cheese. Bake for about 30 minutes. Done!

Delicious Banana Oat cookie recipe!

Delicious Banana Oat cookie recipe WITHOUT added sugar!
– 3 ripe mashed bananas
– 1/3 cup apple sauce
– 2 cups oats
– 1/4 cup almond milk
– 1 tsp vanilla
– 1 tsp cinnamon
Optional: 1/2 cup raisins or 1/4 cup pecan pieces
Bake at 350F 15-20 minutes and done!