Healthy Chicken and Artichoke Salad

Healthy Chicken and Artichoke Salad

Canned Artichokes
Fresh Spinach
Tomatoes
Red Onion
Chicken breasts (1/2 to 1/person)
Lemon to garnish

1. Season the chicken breast and cook in a pan on a medium heat.
2. Cut all the vegetables and add to a bowl. Add your favorite vinaigrette and toss.
3. Serve the chicken with the salad.

Guiltfree Sugarfree Chocolate Mousse

Guiltfree Sugarfree Chocolate Mousse

1 cup unsweetened Almond milk
2oz sugar free semi-sweet Chocolate chips
1pkt Jell-O Chocolate Fat free sugar free instant Pudding
2 cups thawed sugar free Cool-whip
1/2 cup Raspberries

1. On high - microwave the milk together with the chocolate chips for 2 minutes until the chocolate chips are melted, whisk together.
2. Add dry pudding mix, beat for 2 minutes then refrigerate for 30min.
3. Remove the pudding from the fridge and add the Cool Whip, whisk together.
3. Serve with Raspberries.

Healthy Spinach and Mozzarella Stuffed Chicken Breast

Healthy Spinach and Mozzarella Stuffed Chicken Breast
2 chicken breasts
1/3 cup Vegenaise
1/4 cup Greek Yogurt
1/3 cup skimmed Mozzarella cheese
1 clove Garlic (minced)
2 cups raw Spinach

Grilled vegetables (I used broccoli, yellow squash and bell peppers)

1. Set the oven to 375 degrees.
2. Mix the Vegenaise, Greek yogurt, garlic and cheese into a bowl.
3. Chop the fresh spinach and add to the yogurt mix.
4. Place each chicken breast between two sheets of heavy plastic (resealable freezer bags work well) on a solid, level surface. Firmly pound the chicken with the smooth side of a meat mallet to an thickness of about 1/4 inch. 
5. Lay a flattened chicken breast out onto a work surface, spoon the spinach stuffing on the chicken.  Roll the chicken breast around the stuffing and secure with toothpicks. Place the rolls into a baking dish.
6. Bake in the preheated oven until the chicken is no longer pink and the stuffing is melted and hot, about 35 minutes. An instant-read thermometer inserted into the center of a roll should read at least 165 degrees F
7. While the chicken is baking, grill the vegetables in a skillet, serve with the chicken!

Healthy Green Vegetable and Fruit Juice

Healthy Green Vegetable and Fruit Juice 
(yields about 30oz)

2 big green Apples
1 Cucumber
1 bag of Spinach (1lbs)
2 Lemons
1 bag of Kale (1lbs)
1 thumb Ginger

Juice it all in a juicer, store cold.

Healthy Zucchini "Pizza"

Healthy Zucchini "Pizza"
(1 big zucchini split in 2 lengths)

1 big Zucchini
Olive oil
1/2 cup skimmed Mozzarella cheese
Grape Tomatoes
Mushrooms

Tomato sauce
1 big ripe Tomato
1 clove of Garlic
1 tbsp tomato Paste
1 tbsp Oregano
Salt and Pepper

1. Preheat the oven to 400 degrees.
2. Cut the zucchini in half lengthwise and trim a little bit off the bottom so that it sits still. Place in a baking dish
3.. Brush the surface with olive oil, salt and pepper. Bake in the oven for 15min.
4. Remove the seeds from the tomato. Prepare the tomato sauce by mixing all the ingredients together in a food processor.
5. Remove the zucchini from the oven, add tomato sauce, Mozzarella cheese and toppings. Bake in the oven for another 15min.
6. Serve!

Vegetarian Wednesday - Healthy Grilled Vegetables

Vegetarian Wednesday - Healthy Grilled Vegetables

Red Onion
Baby Bell Peppers
Garlic cloves
Tomato halves
Extra virgin Olive Oil
Salt and Pepper

1. Prepare the grill, to grill the vegetables you will  need a grill skillet.
2. Rinse all the vegetables, slice the red onion and tomatoes, peel the garlic cloves.
3. Season the vegetables with olive oil, salt and pepper. Grill until they get a nice and crispy texture.
4. Serve with grilled meat or fish!

Healthy Grilled Chicken Breast with Vegetables

Healthy Grilled Chicken Breast with Vegetables

2 Chicken breasts
15 baby bell Peppers
1 red Onion
1 pkt of Mushrooms
Greek seasoning

1. Prepare the grill (or cook it on the stove top or in the oven if you prefer that).
2. Rinse and season the chicken.
3. Rinse the vegetables, cut the onion into rings.
4. Cook the vegetables and chicken with your preferred method.
5. Serve the chicken with the vegetables.

Healthy Eggplant Mozzarella "Pizzas"

Healthy Eggplant Mozzarella "Pizzas"
(10 "pizzas")

1 big Eggplant
1.5 cup skimmed shredded Mozzarella cheese
2 Tomatoes
1tbsp Honey
1tbsp Oregano
1 clove Garlic (minced)
1tbsp tomato Paste
1/2 tbsp sugar free Ketchup

1. Preheat oven to 350 degrees.
2. Arrange eggplant rounds on a baking sheet; lightly coat with olive oil, salt and pepper. Bake eggplant rounds in preheated oven until hot, about 5 minutes.
3. Prepare the tomato sauce by mixing tomatoes (remove seeds from tomato), honey, oregano, garlic, tomato paste, ketchup, salt and pepper in a food processor.
4. Remove the eggplant rounds from the oven; add the tomato sauce, top with mozzarella cheese in an even layer to cover. Return eggplant to oven and bake until the cheese is melted, about 5 minutes.
5. Serve with a salad or a piece of chicken breast.

Healthy Thai Talapia with Grilled Zucchini

Healthy Thai Talapia with Grilled Zucchini

4 big Talapia file
1 can Coconut milk
1/4 cup Almonds
1/4 cup chopped Onion
1/2 tbsp minced Ginger
1tbs Turmeric
1 tbsp green Curry Paste
5 red baby bell Peppers
Salt and Pepper

1. Set the oven to 350 degrees.
2. Season the Talapia with salt and pepper. Place in a baking dish and bake in the oven for                       20minutes.
3. Prepare the Thai curry sauce by mixing all the ingredients in a food processor (remove the seeds from the peppers)
4. Cut the zucchinis in halves and grill in a skillet on medium high heat (about 5min on each side)
4. Place the sauce in a saucepan and bring to a boil.
5. Serve the Talapia with the sauce and the grilled Zucchini

Healthy Whole Wheat Spinach Pasta Salad

Healthy Whole Wheat Spinach Pasta Salad

1 bag Fresh Spinach (9oz)
1 package Whole wheat Pasta (16oz)
1/3 red Onion

 Lemon Vinaigrette
1tbsp extra virgin Olive Oil
2tbsp white Distilled Vinegar
1/2tbsp Lemon Zest
1tsp Sweetener
Salt and Pepper

1. Boil the pasta according to the package.
2. Cut the onion in thin slices.
3. Prepare the lemon vinaigrette by mixing all the ingredients together.
4. When the pasta is done rinse in cold water until the pasta is cold.
5. Place the pasta in a big bowl, add the lemon vinaigrette and the vegetables and toss.
6. Serve!

Vegetarian Wednesday - Healthy Eggplant "Burger" with Aioli

Vegetarian Wednesday - Healthy Eggplant "Burger" with Aioli

Eggplant
Fresh Spinach
Tomato
Raw onion rings
Whole wheat hamburger buns.

Aioli (makes 1/2 cup)
3tbsp Vegenaise
1tbsp Lemon juice
1 clove of Garlic
Salt and Pepper

1. Preheat the oven to 400 degrees.
2. Cut the eggplant in 1/4 inch slices. Separate them on paper towels and season with salt, let them rest like that for about 10min on each side, wipe off excessive liquid.
3. Place the sliced eggplant in an oven dish, season with pepper. Place in oven for about 30min, turn them after half the time.
4. Prepare the aioli by mixing all the ingredients together.
5. Prepare the bun with aioli, spinach, tomato and onion.
6. Remove the eggplant from the oven and add to the bun, serve!

Healthy Omelette with Spinach, Peppers and Onion

Healthy Omelette with Spinach, Peppers and Onion

6 eggs
1/2 cup unsweetened almond milk
1/2 bag of Spinach
1 red Bell Pepper
1/2 cup chopped onion
Greek Seasoning

1. In a small bowl, beat eggs and almond milk to blend.   
2. Cook the omelette on a medium heat.
3. In another skillet, cook the onion and mushrooms on a medium heat until tender (4-5min). Add the spinach and cook until it wilts, about 2-3 min. Season with Greek seasoning.
4. When the omelette is done add the vegetables on top and serve!

Chicken Caesar Salad with a Healthy Caesar dressing

Chicken Caesar Salad with a Healthy Caesar dressing 
Romaine lettuce
Chicken breast
Shredded low fat cheese

Healthy Caesar dressing
1-2 cloves of Garlic
3tbsp Parmesan cheese
1/2 cup extra virgin Olive Oil
1/2 cup lemon juice
2 tsp mustard (preferably Dijon mustard)
Salt and Pepper

1. Grill or bake the chicken breast.
2. Prepare the dressing by mixing all the ingredients together in a food processor until smooth.
3. Serve the salad with the cooked chicken breast, top with cheese and dressing.

Healthy Coconut Brown Rice with Chicken

Healthy Coconut Brown Rice with Chicken
4 -6 people

Brown Rice, cooked according to the package
1/2 can of light Coconut milk
2 chicken Breast
2 cups frozen Peas and Carrot mix
Hot sauce
Adobe seasoning
Salt and Pepper
Sweet chili sauce (optional)

1. Boil the brown rice according to the package.
2. Rinse and cook the chicken breast, cut in one inch pieces. Season with Adobe.
3. Defrost the peas and carrots.
4. When the rice has about 5min left to cook, add the coconut milk and let simmer until the rice is done.
5. Add defrosted vegetables and chicken to the rice and stir, add hot sauce, salt and pepper.
6. Serve with sweet chili sauce!

Vegetarian Wednesday - Healthy Delicious Caprese Salad with Balsamic Reduction

Healthy Delicious Caprese Salad with Balsamic Reduction

3 ripe Tomatoes
8 oz fresh low fat Mozzarella
Fresh Basil

Balsamic reduction
1 cup balsamic Vinegar
1/4 cup Honey

1. Stir balsamic vinegar and honey together in a small saucepan and place over high heat. Bring to a boil, reduce heat to low, and simmer until the vinegar mixture has reduced to 1/3 cup, about 10 minutes. Set the balsamic reduction aside to cool.
2. Slice tomatoes and mozzarella into thick slices. Place on a serving tray with fresh basil. Add the balsamic reduction.
3. Serve!

Healthy and Fresh Chicken and Artichoke Wrap

Healthy and Fresh Chicken and Artichoke Wrap

Spinach wrap
Fresh Spinach
1 can Artichokes
Grilled Chicken Breast
Red Onion
Tomato

Cold Avocado Sauce (makes about 1/2 cup)
1 big Avocado
2 tbsp fat free Greek Yogurt
Splash of Lemon juice
1 clove Garlic
Paprika and/or Chili powder
Salt and Pepper

1. Grill the chicken breast and cut into thin slices.
2. Prepare the avocado sauce by mixing all the ingredients in a food processor.
3. Spread the avocado sauce on the spinach wrap, add the chicken and vegetables.
4. Serve!

Easy to make Healthy Taco Salad with Guacamole

Easy to make Healthy Taco Salad with Guacamole
(4-6 people)

3 big Chicken Breasts
1 Taco Spice mix
1 bag of Lettuce of your choice
1 Red Pepper
2 Cucumbers
2 Avocado
3 Tomatoes
1/2 Red Onion
  
Super Easy and Healthy Guacamole
(makes about 2 cups)

3 ripe Avocados
1 garlic clove (make it 2 if you like Garlic)
1 chopped red tomato
A few splashes of lime juice
Fresh Cilantro
Salt and pepper


1. Rinse and cut the chicken breast in small pieces. Cook in a pan, when almost done add the taco spice mix (add water according to the package).
2. Chop the vegetables.
3. Prepare the guacamole by mixing all the ingredients together.
3. Serve the chicken with the vegetables and guacamole.