Honey Mustard Dressing

Honey mustard salad dressings from the grocery store can contain lots of added sugars and are surprisingly high in calories. They don’t have to be. This delicious homemade dressing is tangy with just the right amount of sweetness. Not only does it taste better, it has only 102 calories per serving. Once you try it, you’ll never go back to bottled dressings.

Total Time: 10 min.

Prep Time: 10 min.

Cooking Time: None

Yield: 8 servings, 2 Tbsp. each

Ingredients:

½ cup reduced-fat (2%) plain Greek yogurt

3 Tbsp. Dijon mustard

3 Tbsp. raw honey

3 Tbsp. apple cider vinegar

¼ cup extra-virgin olive oil

Sea salt (or Himalayan salt) (to taste; optional)

Preparation:

1. Combine yogurt, mustard, honey, and vinegar in a medium bowl; mix well.

2. Slowly add oil, whisking constantly until well blended; season with salt if desired.

Peanut Butter and Chocolate Steel-Cut Oatmeal

It’s a lot easier to get out of bed in the morning when breakfast is this peanut butter and chocolate oatmeal from Autumn Calabrese’s FIXATE cookbook. Autumn combined hearty steel-cut oats with all-natural peanut butter and Vegan Chocolate Shakeology for a protein boost, but she didn’t stop there! This energizing breakfast gets even more tantalizing flavor from cinnamon, rum extract, and fresh berries. This is 258 calories worth waking up for!

Order your copy of FIXATE to get more of Autumn’s favorite recipes.

Total Time: 40 min.

Prep Time: 10 min.

Cooking Time: 30 min.

Yield: 4 servings, about ½ cup each

Ingredients:

4 cups water

¼ tsp. sea salt (or Himalayan salt)

1 cup dry steel-cut oats, gluten-free

1½ scoops Chocolate Vegan Shakeology

½ tsp. pure caramel extract, vegan

4 tsp. all-natural peanut butter

¼ tsp. ground cinnamon

8 Tbsp. fresh mixed berries

Preparation:

1. Bring water and salt to a boil in medium saucepan over medium-high heat.

2. Add oats; mix well. Reduce heat to low. Gently boil, stirring occasionally, for 20 to 30 minutes, or until thick and soft. Remove from heat.

3. Add Shakeology, extract, and peanut butter; mix well.

4. Top evenly with cinnamon and berries to serve.

Tip: Caramel extract can be found at specialty stores or online. Look for an all-natural product.

Chocolate Superfood Bites

When creating these, you’ll first want to pick out your toppings. Look for nuts, seeds, and dried fruit that doesn’t have added sugar. I hit up the bulk section to find my ingredients and I recommend you do the same. Since you don’t need much of each ingredient, you’ll save money and you might also be able to choose from a wider variety of toppings. For the chocolate medallions pictured, I used goldenberries, goji berries, almonds, pepitas (pumpkin seeds), almonds, Himalayan sea salt, and cranberries. I also made a few “naughty” ones with candied ginger and spiced mango slices. Shhh.

Before melting the chocolate, you’ll want to prep all your toppings. Roughly chop the nuts and the fruits and separate them into piles so you can be creative as you go. Kids are likely to love this project, so if you have little ones, get them involved once it’s time to melt the chocolate.

Melting the chocolate is easy. If you’re using chocolate chips or callets, simply pour 8 ounces of them into a microwave-safe bowl and then heat them in the microwave at half power for one minute. Stir them with a spoon, then heat for another 30 seconds. Stir. Repeat this process until the chocolate is fully melted. Alternatively, you can melt the chocolate in a double boiler. Just make sure not to get water anywhere near the chocolate. Water will cause the chocolate to seize and become unworkable.Once the chocolate has melted, place a sheet of parchment on a baking sheet and place the bowl of melted chocolate next to it. Using a spoon, create the small chocolate circle on the parchment. I found it helpful to scoop up about 1/2 a spoon’s worth of chocolate, pour it off the spoon onto the parchment, and then use the spoon to push the chocolate until it formed a circular shape. That made the chocolate medallions thick enough to feel like a substantial snack.

After the medallions have been created, sprinkle each with the toppings. They don’t all have to match, so have fun with this part. When you’re done, pop the tray into the fridge and let them harden.Now, here’s the thing…when you do it this way and don’t temper the chocolate, the chocolate is likely to melt slightly when it’s at room temperature. Unless you live in the North Pole. Outside. If you don’t, I recommend storing them in the fridge. The only way around this is to temper the chocolate, but that’s a bit of a process.Chocolate Superfood Bites

Total Time: 17 min.

Prep Time: 15 min.

Cooking Time: 2 min.

Yield: 24 servings, 1 bite each

Ingredients:

8 oz. dark chocolate, chopped into small pieces

12 Tbsp. raw pistachio pieces

12 Tbsp. pumpkin seeds (pepitas)

12 Tbsp. unsweetened dried cranberries

1 tsp. coarse sea salt (or Himalayan salt) (optional)

Preparation:

1. Line a large baking sheet with parchment paper. Set aside.

2. Place chocolate in a microwave-safe glass measuring cup. Microwave for 60 seconds on 50%; stir. Microwave for another 30 seconds on 50%; stir. Repeat until chocolate is completely melted. If needed, microwave for an additional 30 seconds on 50%. Do not overcook. Chocolate will melt as you stir it.

3. Use a spoon to make twenty-four small rounds of chocolate onto the parchment paper.

4. Working while chocolate is still warm, sprinkle chocolate rounds evenly with nuts, pumpkin seeds, cranberries, and salt (if desired).

5. Let the chocolate set in the refrigerator.

Tip: The higher the percentage of cacao in chocolate the better. Look for chocolate that is at least 70% cacao.

 

Variations:

• The following raw nuts (alone or in combination) can be substituted for pistachios: almonds, cashews, hazelnuts, macadamia nuts, peanuts, pecans, or walnuts.

• The following seeds (alone or in combination) can be substituted for pumpkin seeds: chia seeds, flax seeds, hemp seeds, or sunflower seeds.

• The following unsweetened dried fruits (alone or in combination) can be substituted for cranberries: apricots, blueberries, mangos, raisins, or tart red cherries.

• Substitute unsweetened shredded coconut for seeds.

Grilled Chicken Dijon

Grill it or broil it, this lean chicken dijon recipe is a fantastic, healthy dinner you can make in 15 minutes or less.

Total Time: 15 min.

Prep Time: 5 min.

Cook Time: 10 min.

Yield: 2 servings

Ingredients:

2 (4-oz.) raw chicken breasts, boneless, skinless

1 clove garlic, crushed

2 tsp. Dijon mustard

6 fresh parsley sprigs (or thyme, marjoram, or rosemary), finely chopped

1 dash sea salt

½ tsp. ground black pepper

1 Tbsp. olive oil

Preparation:

1. Preheat grill or broiler.

2. Combine garlic, mustard, parsley, salt, pepper, and oil in a small bowl; mix well.

3. Brush chicken breasts evenly with garlic mixture.

4. Grill or broil chicken for 5 minutes on each side or until chicken is no longer pink in the middle.

Turkey Chili

Chili is a winter staple for us because it’s hearty, nutritious, and, most importantly, warm! It’s is a great meal to make ahead and freeze for a quick, high-protein lunch or dinner when you’re too busy to cook. This recipe calls for two cans of kidney beans, but you can use any beans you like, or try two different colors of beans, like we did here.

Total Time: 35 min.

Prep Time: 10 min.

Cooking Time: 25 min.

Yield: 6 servings

Ingredients:

1 tsp. olive oil

1 large onion, chopped

1 medium red bell pepper, chopped

1 medium yellow (or orange) bell pepper, chopped

1 lb. raw 93% lean ground turkey

1 (28-oz.) can chopped tomatoes

2 cans (15-oz. each) kidney beans, rinsed, drained

1 tsp. chili powder

½ tsp. sea salt

Crushed red peppers (to taste; optional)

12 Italian parsley sprigs, chopped

Preparation:

1. Heat oil in a large saucepan over medium-high heat.

2. Add onion and bell peppers; cook, stirring frequently, for 4 to 5 minutes, or until onion is soft.

3. Add turkey; cook for 4 to 5 minutes, or until turkey is browned

4. Add tomatoes, beans, chili powder, salt, and red peppers; cook, stirring frequently, for 10 to 15 minutes.

5. Divide chili into 6 serving bowls and garnish with parsley if desired.

Slow Cooker Chicken Fajitas

Have a fajita fiesta with maximum flavor and minimal effort. This chicken fajitas recipe uses a slow cooker to infuse tender chicken with the flavors of every ingredient, so each bite is bursting with bold taste. It’s so easy to make, just place all of the ingredients in a crock pot, and press a button! Hours later, you’ll have a delicious dish that is healthy and packed with an impressive 31 grams of protein per serving.

These chicken fajitas are great for a simple meal prep that cooks itself while you prepare the rest of your meals for the week. The recipe makes 4 servings, but can easily be doubled to make a larger, time-saving batch. When it’s finished cooking, let the chicken mixture cool for one hour, then store in the fridge until completely cool. Spoon individual portions into containers or plastic bags for freezing.
low Cooker Chicken Fajitas

Total Time: 6 hrs. 22 min.
Prep Time: 20 min.
Cooking Time: 6 hrs. 2 min.
Yield: 4 servings, 2 fajitas each

Ingredients:
1 (14.5-oz.) can diced tomatoes (or diced tomatoes with green chiles), no salt added
1 medium onion, cut into quarters, sliced
1 medium red bell pepper, cut into strips
1 medium orange bell pepper, cut into strips
2 tsp. ground chile powder
1 tsp. ground cumin
½ tsp. ground black pepper
2 Tbsp. fresh lime juice
1 lb. raw chicken breast, boneless, skinless, sliced
8 6-inch whole wheat flour tortillas, warm
½ cup fresh tomato salsa
8 tsp. low-fat (1%) plain Greek yogurt
½ medium avocado, sliced
Finely chopped cilantro

Preparation:
1. Place tomatoes, onion, bell peppers, chile powder, cumin, pepper, and lime juice in a 3-quart slow cooker; mix well.
2. Add chicken; cook, covered, on low temperature for 4 to 5 hours (or on high or 2 to 3 hours), stirring once or twice, until chicken is cooked through and vegetables are tender.
3. Evenly divide mixture between tortillas. Top evenly with salsa, yogurt, avocado, and cilantro.

Hearty Vegetable Soup

Nothing satisfies on a chilly day like a hearty homemade soup. This veggie-packed recipe makes enough for several meals and freezes well.

Total Time: 43 min.
Prep Time: 15 min.
Cooking Time: 28 min.
Yield: 8 servings, about 1½ cups each

Ingredients:
1 Tbsp. olive oil
1 medium onion, chopped
2 medium carrots, sliced
2 cloves garlic, chopped
1 cup white corn kernels
1 (14.5 oz) can diced tomatoes, no salt added
3 cups low-sodium organic vegetable broth
1 tsp. dried ground thyme
2 bay leaves
1 cup broccoli florets (or cauliflower florets)
2 medium red or white potatoes, cut into ¾-inch cubes
1 medium yellow squash, cut into ¾-inch cubes
1 cup medium zucchini, cut into ¾-inch cubes

Preparation:
1. Heat oil in large stockpot over medium-high heat.
2. Add onion and carrots; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
3. Add garlic; cook, stirring frequently, for 1 minute.
4. Add corn, tomatoes, broth, thyme, and bay leaves. Bring to a boil. Reduce heat to medium-low; cook, stirring occasionally, for 10 minutes.
5. Add broccoli and potatoes; cook, stirring occasionally, for 5 to 6 minutes.
6. Add squash and zucchini; cook, stirring occasionally, for 5 to 6 minutes.

Creamy Dill Dressing

This dill dressing made with tangy buttermilk is extremely versatile. It can be tossed with salad, drizzled on steamed vegetables, stirred into soups, used instead of mayonnaise in sandwiches, served as a sauce on fish, or used as a dip with raw veggies. If you like garlic, add one clove of finely chopped garlic.

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 5 servings, about 2 Tbsp. each

Ingredients:
⅓ cup reduced-fat (2%) plain Greek yogurt
⅓ cup low-fat buttermilk
1 Tbsp. finely chopped fresh dill weed

Preparation:
1. Combine yogurt, buttermilk, and dill in a small bowl; mix well


*** photo and recipe via Beachbody

21 Day Fix Balsamic Dressing

Have you ever come across a food or sauce that you just love?  Love to the point where you want it on everything?!  This has happened to me with the 21 Day Fix Balsamic Dressing.  IT IS SO GOOD!!!!  Give me some spinach and feta cheese and I could live on this stuff!!

Balsamic Vinaigrette (serves 8)
6T Balsamic Vinegar
1/4 cup fresh lemon juice
1 TSP raw honey
2 TSP Dijon Mustard
6 T EVOO

Combine vinegar, lemon juice and honey in a medium bow. Whisk to blend.  Stir in mustard, mix well.  Slowly add oil while whisking, mix well.

Store in a covered container in the refrigerator. If it thickens when cold, hold it at room temp for 30 minutes and shake well before using. It’s amazing on salads but also great drizzled over sautéed veggies, steamed fish, grilled chicken or beef.


Make it and let me know what you think!

Do you love it?

Sausage & Peppers

Sausage & Peppers

Ingredients
Sweet Italian Turkey Sausage Links
Green Pepper
Red Pepper
Yellow Pepper
Orange Pepper
Onion
Garlic Powder
Salt and Pepper

Tortellini (optional)

Directions:
Cut your peppers and onions into bite sized pieces
Throw them into your skillet to begin cooking.
While your peppers are cooking cut up your sausage.
     *TIP: cutting the link while still frozen makes it much easier.
Throw cut up sausage into pan with the peppers.  Cover and cook on medium high heat stirring occasionally.  Cook until the sausage is no longer pink.

Follow the directions to cook your tortellini and use some low sugar and salt free marinara to give this a great Italian feel!


Nutrition Facts: (without tortellini)
     210 calories
     Protein: 21g
     Fat:       10g
     Carbs:   10g
     Sugar:     3g

Nutrition Facts: (with tortellini)
     351 calories
     Protein: 26g
     Fat:       12g
     Carbs:   35g
     Sugar:     6g

21 Day Fix containers: 1/2 red, 1 green (use your yellow for your serving size)  If you're adding the tortellini add a yellow to your day!!!