We are in the first week of our 4 week Body Balance Program and while we are busy developing recipes to share with the participants it occurred to me that I haven’t yet shared my DIY Taco seasoning.  You can buy packets of taco seasoning at any grocery store of course but with that convenience also comes preservatives, fillers and lots of sodium.  When you make your own you can control those things a little better and you can customize it to your liking.  Spicy? Spicier? Mild? You can do what you like.   Here is my recipe that I make in bulk.  It keeps for up to 6 months in an air tight container.

Ingredients:

 

Since I am basically in love with my spiralizer machine and try everything I can to find new ways to use it.  Just because I like the instant gratification.  I used it for this recipe for sweet potato chips.  For those of you who love and lack that satisfying crunch of a snack I have a treat for you.  Sweet potato chips that come without the grease and calories and all the vitamins and minerals our bodies love.  Less guilt, especially paired with a protein rich dip (I like to spice up greek yogurt with sriracha, onion and garlic or with a ranch seasoning mix).

Ingredients:

• 2 peeled, very thinly sliced sweet potatoes (mandolins or a spiralizer on the flat setting works)
• 1 tablespoon extra-virgin olive oil (or spray)
• Coarse sea salt
• Fresh Ground black pepper

Optional add-ins: Cayenne pepper, garlic powder, cumin, smoked paprika….

Directions:

Preheat oven to 400 degrees. On baking sheets, spray sweet potato with oil and season. Arrange in single layers and bake, flipping halfway through cooking, until golden and crispy. Depending on your oven it should take between 20 to 25 minutes. Remove from oven and let dry.  Season with black pepper again if needed.

Enjoy!

 

This isn’t anything too fancy but I love to find new ways to enjoy the “same ol” stuff.  I happen to love salmon. But anything you eat on a regular basis can start to get repetitive so change things up from time to time.  New sauces, new cooking methods, grill it, broil it, make patties out of it, whatever you have to do to not get bored with protein!  This simple glaze is very easy to make and gives it a really complimentary flavor.  Now that my herb garden is starting to perk up I added some fresh cilantro and thyme to this and it was fantastic.  Pair it with veggies and brown rice and you have yourself a well rounded meal.

Ingredients:

• 5 ounces wild alaskan salmon
• 1 tbsp honey
• 1 lime, juiced
• 1 lime, sliced
• 1/2 tsp chili powder
• 1/4 tsp sea salt
• fresh ground pepper

Directions:

In a small bowl, whisk together all ingredients (except salmon, you can’t whisk salmon) and set aside.  Line a 2 inch deep baking sheet with parchment paper (for oven cooking) or make a makeshift “pan” out of tin foil.  Place salmon filet in the center, pour half of the mixture over the salmon, coating completely.  Place a few slices of lime on top of the fish. Put on the grill or in the oven (see below) and set a timer for halfway through your cooking time.  At the halfway point, go back and pour the remainder of the mixture over the fish. Cooking until salmon is done to your desired consistency.  I prefer it cooked through but not well done.

I did this on my outdoor grill on high with the lid closed for 8-10 minutes, but you could also use your oven and broil at 400 degrees for 12-15 minutes.  If you do this in the oven, keep and eye on it.

Sprinkle with fresh chopped herbs (I like cilantro but use what you love). Serve with a heap of steamed veggies, brown rice or a mixed green salad.  Goes well with just about anything but for maximum absorption of vitamins, serve with broccoli!

 

I got this recipe idea from our friend Ruthie, one of our beloved GTS Family clients.  She sent me the recipe to try out and tonight was the night to give it a go.  This whips up quickly and can be pretty versatile.  It’s healthy and a better night time sweet tooth slayer.  You can do this a few different ways but here is the basic recipe:

Ingredients:

• 1 cup fat free plain greek yogurt
• 1 cup unsweetened almond milk
• 1 tbsp honey (I swapped sweetened vanilla almond milk in lieu of the above and honey)
• 1/2 tsp vanilla extract
• 1/8 tsp salt
• 1 tsp cocoa powder
• 1/4 cup chia seeds (whole or ground, both work well)

In a large bowl, whisk together all ingredients except the chia seeds.  Add them in last and stir to combine.  Let sit covered in the fridge for 5-10 minutes and serve with fruit or a couple dark chocolate chips.  I used ground chia seeds in my mix, which thickened pretty quickly.  Setting time may differ if your chia seeds are whole.

Makes 4 servings.

 

Wondering what to do with all those hard boiled eggs? Sick of mayonnaise-laden egg salad? Try this twist on deviled eggs for a quick breakfast or snack that is packed with protein and good fats, so they will hold you over a bit longer than some dinky packaged snack.  Plus, they are much easier to make than actual deviled eggs.

Ingredients:

• hard boiled eggs
• whole grain mustard
• Kosher or himalayan salt
• fresh ground pepper
• thyme or dill
• paprika (optional)

Directions:

Cut eggs in half lengthwise with a sharp knife and lay on a plate yolk up.  Sprinkle with salt (and paprika if you want). Spoon a small dollop of mustard on top of the yolk.  Top with black pepper and a sprig of fresh thyme or dill.

Talk about a great way to get kids (or those picky adults) to eat their veggies? These cauliflower hash browns will do the trick.  No, they aren’t like those greasy crispy ones from McDonalds, but they are savory and were great with eggs to round out a protein rich, healthy carb meal.  These freeze well too so heat one up with a microwave mug egg for breakfast and you’re ready to go.

Ingredients:

• 1 head, large cauliflower grated or riced in a food processor
• 1/4 large onion, finely diced
• 1-2 cloves minced garlic
• 2 large eggs
• 1/2 tsp salt
• 1 tsp black pepper
• 1/2 tsp dried parsley

Directions:

In a large bowl, combine grated cauliflower, onion, eggs, garlic, salt, pepper and parsley and mix until well integrated.  If mixture is still dry adjust and add more egg to it.  It should be wet enough to stick together in a loose fashion when on a spoon.

Heat a large skillet and spray with coconut or olive oil.  Spoon mixture onto skillet and flatten with the back side of the spoon. Cook for 3-4 minutes before flipping.  Should be golden brown and stick together.

Garnish with chopped green onion and serve with your favorite style of eggs for a great breakfast or dinner!

Makes 8-9 hash browns.

Nutrition Information: Calories: 82, Protein: 5g, Carb 15g, Fat 1g