Recipes Archives - The Fit Mother Project - Weight Loss For Busy Moms 40+

Summer Cocktails: 20 Refreshing and Guilt-Free Recipes!

Erin Coleman — Thu, 23 May 2024 01:00:47 +0000

Are you looking for a guilt-free way to enjoy summer cocktails? You should generally limit your alcohol intake, but summer is a great time to have an adult beverage in the sun!

Less is better when it comes to drinking alcohol, but you don't have to eliminate alcoholic drinks entirely to stay healthy.

Simply choose lower-calorie summer cocktails, especially those containing fresh fruits or veggies, whenever possible. Add nutritious mixers and ice, and steer clear of added sugars whenever possible.

Regardless of which summer cocktails you choose, limit your alcohol intake to 1 drink daily for women and 2 drinks per day for men. Moderation is the key to staying healthy and looking and feeling your best!

To enjoy guilt-free summer cocktails without the extra calories, consider these healthier versions of refreshing summer alcoholic drinks!

Find out if drinking alcohol and losing weight can be done at the same time!

Summer Cocktail Recipes

If you're looking for some healthy (ish) summer cocktail recipes, consider the following options!

Rosé Chilton

When you're in the mood for a lower-calorie summer cocktail with a hint of sweetness, try this simple Rosé Chilton vodka drink!

Ingredients

3 ounces of Rosé vodka
3 lemons
Club soda
Ice

Instructions

Pour the ice into two glasses.
Add 3 ounces of vodka and juice from 3 lemons.
Top off your drink with club soda and add a lemon wedge.
Serve and enjoy!

Servings: 2

Skinny Paloma

If you're in love with tequila, relax with this skinny Paloma summer cocktail treat!

Ingredients

12 ounces of fresh grapefruit juice (from 2-3 red or pink grapefruits)
3 ounces of tequila
2 teaspoons of lime juice
Ice
Grapefruit-flavored sparkling water (optional)
Sea salt flakes (for the rim of the glass)

Instructions

Add ice, 1.5 ounces of tequila, 6 ounces of grapefruit juice, and 1 teaspoon of lime juice into each glass.
Stir to combine, and add a splash of sparkling water (optional).
Garnish with a lime wedge.
Serve and enjoy!

Servings: 2

Tequila Club Soda

This flavorful summer cocktail contains just 5 simple ingredients and helps you relax during the heat of the summer!

Ingredients

2 ounces of tequila
Club soda
A squeeze of grapefruit juice
A squeeze of lime juice
Ice

Instructions

Fill a glass with ice.
Add tequila and top with club soda.
Garnish the drinks with a squeeze of grapefruit and lime juice.
Serve and enjoy!

Servings: 1-2

Rosé Raspberry Spritzer

Try this delicious Avaline Rosé raspberry spritzer with a hint of sweetness and bubbles.

Ingredients

1 bottle of Avaline Rosé
1 liter of carbonated water
1/4 cup of fresh raspberries

Instructions

Fill 4-5 glasses with ice.
Pour each glass half full with Avaline Rosé.
Top each with sparkling water and 3-4 tablespoons of raspberries.
Mix, serve, and enjoy this flavorful summer cocktail!

Servings: 4-5

Manhattan

This simple summer cocktail contains just four ingredients, and you don't have to feel guilty about having just one!

Ingredients

2 1/2 ounces of rye whiskey
1 ounce of sweet vermouth
Ice
Cherry for garnish

Instructions

Stir the whiskey, vermouth, and ice together in a mixing glass.
Strain the mixture into a martini glass.
Garnish with a cherry, serve, and enjoy!

Servings: 1-2

Bourbon and Soda

A lower-calorie alcoholic option, bourbon with club soda, makes the perfect summer cocktail to share with friends or family!

Ingredients

2 ounces of bourbon
1 bottle of unflavored club soda
Ice
Fruit of your choice for garnish

Instructions

Fill a tall glass with ice.
Pour in the bourbon.
Fill the rest of the glass with club soda.
Garnish with fruit if you'd like.
Serve and enjoy!

Servings: 1-2

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Bloody Mary

Bloody Mary drinks make the perfect tasty summer cocktail, as they contain numerous healthy ingredients in addition to alcohol!

Ingredients

1 teaspoon of sea salt
Ice cubes
1.5 ounces of vodka
3/4 cup of tomato or vegetable juice
2 dashes of Worcestershire sauce
1 dash of hot pepper sauce
Salt and pepper to taste
1 stalk of celery
2 green olives

Instructions

Salt the rim of a tall glass.
Fill the glass with ice cubes.
In a cocktail mixer full of ice, combine vegetable juice, vodka, Worcestershire sauce, salt, pepper, and hot pepper sauce.
Shake the mixture vigorously and strain it into a glass.
Garnish your drink with a celery stalk and/or olives.
Serve and enjoy!

Servings: 1

Pineapple, Ginger, Lemon, and Rum Cocktail

This refreshing summer cocktail recipe is loaded with vitamins and bursting with flavor!

Ingredients

2 pineapples with the rinds removed, cut into large sticks
2 tablespoons of fresh ginger
1 lemon, juiced
1 ounce of rum
Ice

Instructions

Use a juicer to juice the fruits and ginger.
Combine 3/4 cup of fresh juice with rum in a cocktail shaker with ice.
Shake the mixture and strain it over a glass of ice.
Serve and enjoy!

Servings: 1

Strawberry, Apple, Pear, and Gin Cocktail

Try the following nutritious summer cocktail recipe to quench your thirst, refresh you, and give you a boost of energy!

Ingredients

3 apples
3 pears
12 strawberries
1 lime, juiced
1 ounce of gin
Ice cubes

Instructions

Juice the fruits in a juicer.
Combine 3/4 cup of fresh juice with 1 ounce of gin in a cocktail shaker with ice.
Shake the mixture for about 20 seconds.
Strain the juice mixture over large ice cubes.
Serve and enjoy!

Servings: 1-2

Avocado Keto Margarita

This delicious, avocado-keto summer cocktail contains vitamins and heart-healthy fats in addition to alcohol, and it's bursting with flavor!

Ingredients

6 ounces of tequila
1 ounce of lime juice
1 avocado, skinned and pitted
Pinch of salt
Chili lime salt
Ice
Lime wedges
Cilantro

Instructions

Combine lime juice, tequila, avocado, and salt in a blender with 2-3 cups of crushed ice.
Blend the mixture until the texture is smooth.
Pour it into a glass rimmed with chili lime salt over ice.
Garnish your summer cocktail with lime and cilantro.
Serve and enjoy!

Servings: 3

White Wine Lime Spritzer

This refreshing summer cocktail is simple to make, but tastes delicious nonetheless!

Ingredients

1/2 glass of chilled white wine
1/2 glass of chilled club soda
Slice of lime

Instructions

1. Pour wine to fill half of a glass.
2. Add club soda to fill the rest of the glass.
3. Garnish your drink with lime.
4. Serve and enjoy this fun summer cocktail!

Servings: 1

Pomegranate Champagne Cocktail

This flavorful pomegranate champagne summer cocktail is more nutritious than many, bursting with flavor, and simple to prepare!

Ingredients

1 teaspoon of pomegranate seeds
4 ounces of champagne
1 teaspoon of pomegranate juice

Instructions

1. Place the pomegranate seeds in a Champagne flute.
2. Pour champagne into the flute and add the pomegranate juice.
3. Serve and enjoy this delicious summer treat!

Servings: 1

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Sugarless Mojito

If you're looking for a guilt-free summer cocktail, consider this sugarless mojito recipe!

Ingredients

2 ounces of 80-proof rum
1 handful of mint leaves
1 lime (halved)
Club soda
1 sprig of mint for the garnish
Ice

Instructions

1. Pour rum into a tall glass.
2. Break mint leaves apart and add them to the rum.
3. Juice half of the lime into your drink.
4. Top the mixture with ice.
5. Fill your glass with club soda.
6. Add a sprig of mint for the garnish, serve, and enjoy!

Servings: 1-2

Lemon Spritzer

This refreshing lemon spritzer makes the perfect fruity summer cocktail, and you don't have to worry about excessive calories!

Ingredients

1.5 ounces of vodka
0.5 ounces of lemon juice
Ice
Club soda
Lemon slices

Instructions

Combine vodka with lemon juice and ice in a shaker.
Shake the mixture well.
Pour it over ice, garnish it with lemon, serve, and enjoy!

Servings: 1

Green Vodka Lemonade

This green vodka cocktail provides many more nutrients than traditional vodka lemonade, and contains much less sugar!

Ingredients

1 cucumber
2 celery stalks
1 head of romaine lettuce
1 lemon, peeled
1 small piece of fresh ginger
2 green apples
Vodka to taste

Instructions

Using a juicer, blend together the cucumber, celery, lettuce, lemon, ginger, and apples.
Add vodka to taste in the desired amount.
Serve and enjoy!

Servings: 2

Fruity Sangria

Enjoy the sweet taste of fruity sangria as a top summer cocktail pick this season!

Ingredients

1 bottle of red wine
1 green apple, chopped
Oranges, sliced
Cranberries, chopped
Cinnamon sticks
Ice for serving
Club soda

Instructions

Combine the first 5 ingredients in a decanter.
Allow the mixture to chill in the refrigerator for an hour.
Serve over ice, add club soda if you'd like, and enjoy!

Servings: 4-6

Watermelon Champagne Cocktail

Try a refreshing watermelon champagne cocktail this summer season or any time of the year!

Ingredients

1/2 cup of champagne
1/2 cup of watermelon juice
A squeeze of lime juice

Instructions

Slice and puree the watermelon (remove seeds first) in a food processor.
Add 1/2 cup of strained watermelon juice to a wine glass.
Add a squeeze of juice from fresh lime.
Top the glass with champagne.
Serve this refreshing summer cocktail and enjoy!

Servings: 1

Skinny Lime Margarita

Enjoy a guilt-free, lower-calorie skinny lime margarita as a refreshing summer cocktail!

Ingredients

1/2 cup of fresh lime juice
1/4 cup of tequila
1/4 cup of orange juice
1 teaspoon of Stevia to taste
2 cups of ice

Instructions

Combine all of the ingredients in a blender.
Blend until smooth
Serve and enjoy!

Servings: 2 cups

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Spicy Green Tequila Cocktail

Try this green tequila summer cocktail recipe that's loaded with fruit and veggie juices in addition to alcohol!

Ingredients

6 green apples
2 cucumbers
2 celery sticks
1 tablespoon of ginger
1/4 slice of jalapeño pepper (with seeds removed)
1 ounce of tequila
Ice

Instructions

Juice together the first five ingredients in a juicer.
Combine 3/4 cup of fresh juice with 1 ounce of tequila in a cocktail shaker with ice.
Shake the mixture for 20 seconds.
Strain it over large ice cubes, serve, and enjoy this delicious summer cocktail!

Servings: 1

Kombucha Vodka

Kombucha offers many health benefits, as long as you choose brands low in sugar and free from artificial sweeteners.

Simply add a touch of vodka to your favorite kombucha drink to create a nutritious, tasty kombucha summer cocktail!

Ingredients

3/4 glass of low-sugar kombucha
A touch of your favorite vodka
Ice

Instructions

Fill a glass with ice and kombucha.
Top the glass with vodka and stir.
Serve with the garnish of your choice (optional), and enjoy!

Servings: 1

Healthy Mixers

Choose from the following nutritious mixer ingredients when picking summer cocktails this season!

Strawberries
Pineapples
Fresh cherries
Bananas
Melons
Oranges
Apples
Mangoes
Lemons
Limes
Pomegranate
Other fruits
100% fruit juice
Mint
Cucumbers
Olives
Vegetable juice
Celery
Pickles
Club soda
Coconut water
Coconut milk
Ice

Mix and match these ingredients with small amounts of alcohol this summer season! Or, use a juicer to blend together a variety of fruits and veggies before adding ice and your favorite hard alcohol.

Mixers to Avoid

When picking healthier versions of summer cocktails, try to avoid the following alcoholic drink mixers:

Soda
Diet soda
Sweet tea
Lemonade
Other sugary drinks
Schnapps
Triple sec
Tonic water
Sugar

These ingredients contain a lot of sugar or artificial sweeteners, which aren't the best choice for your health.

Lower-Calorie Alcoholic Drink Options

If you're concerned about the calorie content of alcoholic drinks to manage a healthy weight, use a guide and choose these lower-calorie options:

3 ounces of sweet vermouth: 140 calories
5 ounces of red wine: 125 calories
5 ounces of white wine: 120 calories
4.6 ounces of Bloody Mary: 120 calories
12 ounces of light beer: 105 calories
1.5 ounces of 80-proof gin: 100 calories
1.5 ounces of 80-proof rum: 100 calories
1.5 ounces of 80-proof vodka: 100 calories
1.5 ounces of 80-proof whisky: 100 calories
1.5 ounces of 80-proof tequila: 100 calories
1.5 ounces of 80-proof bourbon: 100 calories
4 ounces of champagne: 85 calories
4 ounces of mimosa: 75 calories

Alcohol itself contains 7 calories per gram, and some mixed drinks contain nearly 600 calories, so be careful about which alcoholic drinks and mixers you choose.

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Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on summer cocktails.

The post Summer Cocktails: 20 Refreshing and Guilt-Free Recipes! appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Cinco de Mayo Recipes: How To Have a Fit Fiesta!

Erin Coleman — Sat, 04 May 2024 01:00:22 +0000

If you're in search of festive Cinco de Mayo recipes, you're not alone, as many people look forward to this celebration each year.

But, you don't want to go crazy with all the cheesiness and saltiness that comes with a lot of traditional Cinco de Mayo dishes.

Not to mention those margaritas filled with sugar and carbs!

Instead, prepare these nutritious and delicious Cinco de Mayo recipes and have a fit fiesta.

Find out if drinking alcohol and losing weight can be done at the same time!

8 Fit and Festive Cinco de Mayo Recipes

Chicken Quinoa Burrito Bowls

Cinco de Mayo doesn't have to mean unhealthy eating.

Choose this chicken quinoa burrito bowl recipe that's simple to prepare!

Ingredients

1 tablespoon of finely chopped chipotle peppers
1 tablespoon of olive oil
1/2 teaspoon of garlic powder
1/2 teaspoon of ground cumin
1 pound of boneless chicken breasts
1/4 teaspoon of salt
2 cups of cooked quinoa
2 cups of shredded lettuce
1 cup of canned pinto beans, rinsed
1 avocado, diced
1/4 cup of pico de gallo or other salsa
1/4 cup of shredded cheese
Lime wedges for serving

Instructions

Preheat your grill to medium-high heat.
Combine chipotles, garlic powder, cumin, and oil in a small bowl.
Season the chicken with salt on the grill rack.
Grill the chicken for 5 minutes.
Turn it, brush it with the chipotle glaze, and continue cooking the chicken until it reaches an internal temperature of 165 degrees Fahrenheit (about 3-5 more minutes on the grill).
Cut the chicken into bite-sized pieces.
Assemble each of the 4 burrito bowls with 1/2 cup of quinoa, 1/2 cup of lettuce, 1/2 cup of chicken, 1/4 avocado, 1/4 cup of beans, 1 tablespoon of pico de gallo or another salsa, and 1 tablespoon of cheese.
Serve and enjoy with friends and family!

Servings: 4

Healthy Chili Con Queso

Try a healthy version of chili con queso as a favorite Cinco de May recipe this season!

Ingredients

2 teaspoons of olive oil
1 medium onion, chopped
2 garlic cloves, minced
1/2 cup of light-colored beer
1 1/2 cups of milk, divided
3 tablespoons of cornstarch
1 3/4 cups of shredded cheese
10-ounce can of diced tomatoes with green chilies
2 tablespoons of lime juice
1 teaspoon of salt
1 teaspoon of chili powder
Cayenne pepper to taste
1/4 cup of sliced scallions
2 tablespoons of chopped cilantro

Instructions

Heat the oil in a large pan over medium heat.
Add onions and garlic and cook, stirring, until soft and slightly brown (about 4 to 5 minutes).
Add the beer and cook about 1 minute more.
Add 1 cup of milk and bring the mixture to a simmer.
Whisk in the remaining 1/2 cup of milk along with cornstarch in a bowl.
Add it to the pan and cook, stirring continuously, until the mixture thickens (about 1-2 minutes).
Reduce the heat to low, add cheese, stir, and cook until the cheese melts.
Stir in drained tomatoes, salt, lime juice, chili powder, and cayenne pepper.
Serve the queso warm, garnish it with cilantro and scallions if you'd like, and enjoy this delicious Cinco de Mayo recipe!

Servings: 16

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Keto Taco Cups

If you love tacos but want to watch your carb intake, consider this keto taco cups recipe in place of traditional tacos!

Ingredients

2 cups of shredded cheddar cheese
1 tablespoon of olive oil
1 small onion, chopped
3 cloves of garlic, minced
1 pound of very lean, organic ground beef
1 teaspoon of chili powder
1/2 teaspoon of ground cumin
1/2 teaspoon of paprika
Salt and pepper to taste
Sour cream for serving
Diced avocados for serving
Fresh cilantro for serving
Chopped tomatoes for serving

Instructions

Preheat your oven to 375 degrees Fahrenheit.
Line a large baking sheet with parchment paper.
Spoon 2-tablespoon portions of cheese a few inches apart on the baking sheet.
Bake the cheese for about 6 minutes or until bubbly and the edges turn golden brown.
Let the cheese cool on the baking sheet for 1 minute.
Grease the bottom of a muffin tin with cooking spray.
Place melted cheese slices on the bottom of each muffin tin.
Use your hands or another muffin tin to mold the cheese around the tin.
Heat oil in a large skillet over medium heat.
Add the onion and cook, stirring until softened (about 5 minutes).
Stir in the garlic and add ground beef, breaking it up with a wooden spoon.
Cook the mixture until the beef is no longer pink (about 6 minutes) and drain any remaining fat.
Place meat in the skillet and season it with cumin, chili powder, salt, pepper, and paprika.
Transfer the cheese cups to a serving platter and fill them with the cooked ground beef mixture. Top with avocado, cilantro, sour cream, and tomatoes.
Serve and enjoy!

Servings: 12

Refreshing Guacamole

No Cinco de Mayo is complete without a refreshing guacamole recipe!

Ingredients

4 ripe avocados
1/2 cup of fresh chopped cilantro
1/3 cup of chopped red onion
1/4 cup of lemon juice or lime juice
1 tablespoon of olive oil
1/2 teaspoon of salt
Pepper to taste
Chipotle powder to taste (optional)

Instructions

Mash the avocados in a medium-sized bowl.
Add cilantro, lime or lemon juice, onion, salt, pepper, and oil. Stir to combine.
Season the guacamole with chipotle powder if you'd like.
Serve and enjoy!

Servings: 12

Chicken Tortilla Soup

Serve this chicken tortilla soup recipe as an appetizer, or a main dish if you prefer, this Cinco de Mayo!

Ingredients

1 pound of skinless, boneless chicken breasts
1 pound of skinless, boneless chicken thighs
4 large (4 cups) of tomatoes, diced
1/2 red onion, diced
1/2 yellow onion, diced
3 garlic cloves, minced
3 cups of chicken broth (use low-sodium as needed)
1/2 jalapeno pepper, minced
1 1/2 teaspoons of ground cumin
1 teaspoon of salt
1/2 teaspoon of pepper
1 teaspoon of chili powder
1/2 teaspoon of paprika
1/2 teaspoon of dried basil
1/2 teaspoon of dried oregano
1/4 teaspoon of cayenne pepper
1 tablespoon of lime juice plus more for garnish
1 1/2 cups of fresh or frozen corn
2 tablespoons of fresh cilantro, chopped
1/2 avocado, sliced

Instructions

Place the chicken into a slow cooker.
Top it with onions, tomatoes, chicken stock, garlic, jalapeno, salt, pepper, cumin, paprika, chili powder, basil, cayenne, oregano, corn, lime juice, and cilantro. Mix well.
Cover the mixture and cook it on low heat for 5-6 hours or on high heat for 3-4 hours.
When the chicken is tender and you can easily pull it apart, remove it from the pot and shred it with your fingers or two forks.
Return the chicken to the pot and stir.
Place the soup in six bowls, top with avocado slices, and squeeze additional lime juice over the top if you'd like.
Serve and enjoy with your loved ones!

Servings: 6

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Slow Cooker Burrito Bowls with Cauliflower Rice

Wow your friends and family with this healthy chicken burrito bowl recipe as a top Cinco de Mayo recipe this season!

Ingredients

1 pound of boneless, skinless chicken breasts (about 2)
1 pound of boneless, skinless chicken thighs (about 6)
1 yellow onion, diced
1/2 jalapeno pepper, diced
8-ounce can of tomato sauce
14.5-ounce can of diced tomatoes
2 teaspoons of dried oregano
2 teaspoons of salt
1 teaspoon of black pepper
1 teaspoon of ground cumin
1/2 teaspoon of chili powder
1/2 teaspoon of garlic powder
1/2 teaspoon of paprika
1/4 teaspoon of cayenne pepper

Cauliflower Rice Ingredients

1 large head of cauliflower
1 tablespoon of olive oil
1 1/2 teaspoons of sea salt
1/2 teaspoon of black pepper
1/2 teaspoon of garlic powder

Additional Ingredients

15-oz can of black beans, drained
2 tomatoes, diced
2 avocados, diced
Lime wedges (optional)
A dollop of plain Greek yogurt (optional)

Chicken Instructions

Combine the chicken thighs, chicken breasts, onion, canned tomatoes, tomato sauce, 2 teaspoons of salt, oregano, 1 teaspoon of black pepper, chili powder, cumin, paprika, 1/2 teaspoon of garlic powder, and cayenne pepper in a slow cooker.
Cover the mixture and cook it on a low setting for 4-6 hours or a high setting for 2-3 hours.
When the chicken is tender and you can pull it apart, remove it from the slow cooker and shred the chicken with two forks or your fingers.
Combine the drained beans with some juices from the slow cooker to heat them up and add flavor.
Return the chicken to your slow cooker and mix it with the remaining juices.

Cauliflower Rice Instructions

Break the cauliflower into florets.
Place it in a food processor to create tiny rice-sized cauliflower pieces.
Heat olive oil in a pan over medium-high heat.
Add the cauliflower rice and cook, stirring occasionally, until it's tender and lightly golden (about 7-10 minutes).
Add salt, pepper, and garlic powder to the cauliflower and mix well.
Place the cauliflower rice in a bowl, along with shredded chicken, beans, diced tomatoes, and diced avocado.
Top each bowl with Greek yogurt if you'd like and garnish it with lime wedges.
Serve and enjoy this flavorful Cinco de Mayo recipe with friends and family!

Servings: 6

Sweet Potato Nachos

Serve this savory sweet potato nachos appetizer as a favorite Cinco de Mayo recipe this season!

Ingredients

3 large sweet potatoes, finely sliced
1 tablespoon of olive oil
1 1/2 teaspoons of salt
1 teaspoon of black pepper
4 boneless, skinless chicken breasts
1 teaspoon of ground cumin
1/2 teaspoon of garlic powder
1/2 teaspoon of paprika
1/4 teaspoon of cayenne pepper
2 tablespoons of chopped fresh cilantro
2 tablespoons of diced red onions
1/4 cup of grated jack cheese
1/2 cup of sliced black olives
1/2 cup of diced avocados
Salsa verde

Instructions

Preheat your oven to 400 degrees Fahrenheit.
Line 2-3 baking sheets with parchment paper.
Slice the sweet potatoes very thin.
Place the potatoes in a large bowl and add salt, pepper, and olive oil. Toss the mixture to coat evenly.
Put the potato slices on a baking sheet and bake in the oven for 8-10 minutes. Flip over the potatoes and cook them for an additional 6-8 minutes or until crisp.
While the potatoes are in the oven, combine together salt, black pepper, cumin, garlic powder, cayenne pepper, and paprika. Use the mixture to season the chicken on all sides.
Heat the olive oil over medium-high heat in a large skillet.
Add the chicken and cook it, flipping occasionally, until browned (about 4-6 minutes per side).
Remove chicken from the skillet and let it cool before shredding it with two forks.
Set your oven to 350 degrees Fahrenheit.
Line a casserole dish with a layer of crispy sweet potato chips.
Sprinkle half of the cheese, chicken, and olives on the chip layer. Repeat with the remaining ingredients to create another layer.
Bake the mixture in the pan, uncovered, until the cheese melts (about 6-8 minutes).
Top the nachos with fresh cilantro, diced avocados, diced red onions, and salsa verde if you'd like.
Serve and enjoy this Cinco de Mayo recipe with family and friends!

Servings: 6

Quinoa Taco Stackers

Kids and adults alike will love this unique, quinoa taco stackers recipe!

Bring it to parties or make it for your spouse and kids this Cinco de Mayo!

Quinoa Ingredients

1 cup of uncooked quinoa
2 cups of chicken broth (use low-sodium if you'd like)
1/4 teaspoon of salt

Taco Meat Ingredients

1 tablespoon of olive oil
1/2 of a yellow onion, diced
1/4 teaspoon of salt
1/8 teaspoon of black pepper
1/8 teaspoon of garlic powder
1 pound of ground buffalo, organic lean ground beef, or lean ground turkey
1 1/2 tablespoons of tomato paste
1/4 teaspoon of ground cumin
1/8 teaspoon of paprika
1/8 teaspoon of chili powder
1/8 teaspoon of cayenne pepper
1/ 8 teaspoon of dried oregano

Other Ingredients

15-once can of black beans, drained
15-ounce can of olives, sliced
1/2 cup of grape tomatoes, halved
1/3 cup of shredded cheddar cheese

Instructions

Combine the quinoa with chicken broth and sea salt in a saucepan. Bring the mixture to a boil over high heat. Reduce the heat to low and cook, uncovered, for 15-20 minutes until the liquid gets absorbed. Fluff the quinoa with a fork and set it aside.
Heat olive oil over medium-high heat in a skillet. Add diced yellow onion and cook until it becomes tender (about 4-6 minutes).
Add the meat and break it into small crumbles.
Season the meat with cumin, salt, black pepper, paprika, garlic powder, chili powder, oregano, cayenne pepper, and tomato paste. Stir the mixture well.
Cook the meat until browned (about 6-8 minutes).
Stack all ingredients inside 4 mason jars. Begin with a layer of cooked quinoa and top it with black beans, seasoned meat, olives, tomatoes, and shredded cheese.
Serve the taco stackers right away or store them in your refrigerator for up to 4-5 days.
When serving the stackers, top them with sliced avocados and enjoy!

Servings: 4

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Go Healthy this Cinco de Mayo!

Cinco de Mayo recipes don't have to cause you guilt or make you pack on pounds, as many Cinco de Mayo-themed dishes are loaded with nutritious ingredients.

Examples include quinoa, lean ground turkey, chicken, tomatoes, other vegetables, beans, salsa, avocados, and guacamole!

If you'd like to lose weight, burn fat, get fit, or stay healthy, consider the Fit Mother Project program for busy moms like you!

When you join you receive social support from other fit moms, health coaching from medical experts, custom meal plans, fat-burning workouts, weekly newsletters, recipes, and more!

In addition to preparing healthy Cinco de Mayo recipes for family and friends, try a free Fit Mom Jumpstart today!

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Cinco de Mayo Recipes: How To Have a Fit Fiesta! appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Healthy Snacks for Kids: 25 Ideas Your Whole Family Will Love!

Erin Coleman — Fri, 07 Jul 2023 01:00:55 +0000

Finding healthy snacks for kids might feel like a daunting task, but doing so is crucial to optimize their health, growth, and development.

Having healthy snacks on hand also helps your child maintain high energy, a healthy weight, and a better overall quality of life.

When choosing healthy snacks for kids, pick those with one or more of these characteristics:

High in fiber
Rich in vitamins and minerals
High in protein
Contains healthy fats
Low in added sugar
Free from refined grains
No sugary drinks
Contains whole foods

Snacks for children should complement a healthy meal plan. Offer healthy snacks for kids several times a day.

So take a break and have a snack with one of these 25 healthy snacks for kids! You'll enjoy them too!

Discover 10 amazing organic snack ideas for a healthier lifestyle and clean eating!

25 Healthy Snacks for Kids

Some nutritious snack ideas for kids of all ages include:

1. Fruit with Nut Butter

While eating fruit by itself is an excellent healthy snack for kids, encourage your child to eat fruit with nut butter to boost the protein and healthy fat content of their snack. Try apple, banana, or pear slices with peanut butter, almond butter, sunflower butter, or cashew butter. Top this snack with raisins if you’d like!

2. Dried Fruits

Choose dried fruit to take with you on trips, when you're on the go, or during times you’re stuck at home for long periods. Choose dried fruit without added sugar, or dehydrate the fruit yourself! Try dehydrated bananas, apples, pineapples, grapes, mangoes, peaches, or pears.

3. Greek Yogurt with Toppings

Greek yogurt is naturally high in protein and often lower in sugar than regular yogurt. It’s loaded with calcium, potassium, and other essential nutrients your kids need. Try plain Greek yogurt topped with berries, banana slices, kiwi fruit, raisins, any other favorite fruit, almonds, cashews, sunflower seeds, or even dark chocolate-covered nuts!

4. Hummus with Veggies or Pita Chips

Hummus is a healthy, satiating snack many kids enjoy. It’s made of chickpeas and olive oil, so it is loaded with protein and heart-healthy fat. Try dipping carrots, celery, cucumbers, tomato slices, sugar snap peas, bell peppers, or other veggie slices in hummus to increase your child’s daily veggie intake. Or, pair pita chips with hummus instead!

5. Protein Smoothies

To create your own protein smoothie for kids, combine milk, plant milk, or water with Greek yogurt, whey protein, bananas, nut butter, and a small amount of cocoa powder or cinnamon. Or mix strawberries, raspberries, or blueberries in the smoothie instead. Blend it with ice if you’d like!

A sample protein smoothie recipe for kids might look like this:

1 cup of milk or unsweetened almond milk
1/2 cup of plain Greek yogurt
1 scoop of chocolate or vanilla protein powder
1 small frozen banana or 1/2 cup of your favorite fruit
1/8 teaspoon of ground cinnamon or cocoa powder
Optional add-ins include walnuts, chia seeds, or sliced almonds.

6. Dried Veggie Chips

What better way to get in an extra serving of nutrient-dense vegetables than with dehydrated veggie chips! Slice cucumbers, zucchini, carrots, eggplant, green beans, or any other favorite veggie and dehydrate them at home. Add salt or seasonings of your choice for flavor. You can choose store-bought veggie chips instead if you prefer!

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7. Peanut Butter Protein Balls

To make your own no-bake oatmeal peanut butter protein balls:

1/4 cup of almond milk, milk, or water
1/3 cup of chocolate chips, raisins, or other add-ins
1 1/2 cups of rolled oats
1/2 cup of vanilla or chocolate protein powder
1/2 cup of smooth peanut butter or other nut butter
3 tablespoons of natural honey
1 tablespoon of chia seeds
1 teaspoon of vanilla extract
1/2 teaspoon of cinnamon

Simply combine all ingredients according to the recipe instructions, form the mixture into balls, place them in the refrigerator for at least 30 minutes, and enjoy!

8. Cottage Cheese

Low-fat cottage cheese is loaded with protein and calcium, which optimizes muscle and bone development in children. Protein also helps boost satiety between meals. Top cottage cheese with berries, banana or apple slices, sunflower seeds, almonds, cashews, other nuts, cinnamon, or nutmeg to increase the nutritional content or boost the flavor of this already-nutritious snack!

9. Hard-Boiled Eggs

Hard-boiled eggs make an excellent protein-rich snack for kids of all ages. Slice each egg in half and add salt or other seasonings of your choice. Pair it with fresh or dried fruit if you'd like.

10. Homemade Trail Mix

Try store-bought trail mix or make your own at-home recipe by combining together the following ingredients:

Nuts
Seeds
Raisins or other dried fruit
Your favorite low-sugar, fiber-rich serial or pretzels
Coconut flakes or dark chocolate chips (optional)

Mix all the ingredients together and enjoy this healthy snack for kids!

11. Whole Food Bars

Whole food bars have a long shelf life and are easy to take with you and your family when you’re on the go, packing a lunch for school, or stuck at home. These bars are often rich in protein, fiber, healthy fats, and numerous vitamins and minerals. Look for whole food bars free from fillers and added sugar.

12. Reduced-Fat Cheese

Consider reduced-fat cheese for your child’s next snack or lunch at school, or quick nourishment when you’re on the go. This snack is loaded with protein and calcium, but it's lower in calories than full-fat cheese. Reduced-fat cheese often contains just 40-50 calories per serving.

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13. Vegetable Juice

One way to increase your child’s vegetable intake is by offering them vegetable juice between or during meals. This snack is very low in calories but rich in fiber, vitamins, and minerals. Many kids love the taste of it too! One cup of vegetable juice is a serving from the vegetable group.

14. Homemade No-Bake Protein Bars

Your children will love peanut butter chocolate homemade protein bars, loaded with protein and healthy fats.

Ingredients in the recipes are:

1/2 cup of peanut butter
1 1/4 cups of unsweetened vanilla almond milk
1 1/4 cups of vanilla brown rice protein powder
3/4 cup of peanut flour
36 pretzel rods
3 ounces of bittersweet chocolate
1 teaspoon of vanilla extract
1/4 teaspoon of salt

Simply combine all ingredients according to the recipe instructions, refrigerate the mixture overnight, and enjoy!

15. Tuna and Pita Chips

Adding flavored, canned light tuna to pita chips (or whole-grain pita bread) makes an excellent protein-rich healthy snack for kids that’s loaded with omega-3 fats. Add hummus to pita chips or bread if you'd like! Or, top the tuna with cherry tomato slices, avocados, or feta cheese!

16. Roasted Chickpeas

Roast your own chickpeas for a tasty, nutritious treat your entire family will love. Chickpeas are loaded with protein and fiber, making roasted chickpeas a satiating snack.

Simply combine:

1 1/2 cups of cooked chickpeas
Extra virgin olive oil
Sea salt
Paprika or other spices

Follow the roasted chickpea recipe instructions, bake the mixture for about 20 minutes at 400 degrees Fahrenheit, let it cool, and enjoy!

17. Cereal with Milk

Encourage your child to choose whole-grain, low-sugar (less than 5 grams of sugar per serving) cold cereal and add low-fat cow’s milk, high-protein milk, or plant milk to it. This snack combination is loaded with protein, calcium, fiber, and numerous essential vitamins and minerals.

18. Peanut Butter Banana Roll-Ups

Get out the rolling pin to create peanut butter banana roll-ups!

Cut off the crusts of whole-grain bread.
Flatten it with a rolling pin.
Top the bread with peanut butter.
Add a small (peeled) banana.
Wrap the bread around your banana, and enjoy this delicious, nutritious snack!

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19. Oatmeal with Toppings

Prepare nutrient-dense cooked oatmeal by combining rolled oats with milk or plant milk. Add protein powder if you’d like! Microwave the mixture and top it with walnuts, pumpkin seeds, banana slices, and cinnamon with nutmeg.

20. Homemade Fruit Popsicles

Make your own popsicles at home using fresh or frozen fruit!

Blend strawberries or another favorite fruit with almond milk or water.
Add a tiny bit of honey or cinnamon if you’d like.
Place the mixture into small paper cups, ice cube trays, or popsicle molds.
Add popsicle sticks to each before placing them in the freezer.

21. Veggie Hummus Wraps

Add your child’s favorite sliced vegetables, such as tomatoes, cucumbers, mushrooms, or bell peppers, to a whole-grain tortilla or pita bread filled with hummus and your favorite seasonings. Sprinkle reduced-fat cheese on top if you'd like!

22. Rotisserie Chicken Kabobs

Cut cooked cold rotisserie chicken into bite-sized pieces. Place the chicken with fresh veggies of your choice on kabobs and let your child dip them into hummus, guacamole, plain Greek yogurt, or ranch or Italian salad dressing.

23. Kefir Smoothies

Plain kefir is loaded with protein, calcium, and probiotics, which studies show is beneficial for your child's gut and brain health. Make a kefir smoothie as a healthy snack for kids by blending plain kefir with ice and your favorite fruit, such as bananas, strawberries, peaches, raspberries, or blueberries.

24. Lentil Soup

A quick, easy, protein- and fiber-rich snack is none other than a lentil and vegetable soup! Add fresh mozzarella or avocado slices to create a delicious snack or small meal your entire family can enjoy. Purchase lentil soup cans from your local grocery store, or try this homemade lentil soup recipe.

25. Banana Protein Muffins

Consider homemade protein-rich muffins as a nutritious snack or breakfast for your kids by adding protein powder to the following muffin recipe:

Ingredients

2 large bananas, mashed
1 egg
3/4 cup of oat flour
1/2 cup of protein powder
3 tablespoons of coconut oil
1/4 cup of dark chocolate chips (optional)
1/4 cup of honey
1 teaspoon of cinnamon
1 teaspoon of baking soda
1 teaspoon of baking powder
1/2 teaspoon of ginger

Combine the ingredients according to the recipe instructions, and bake your muffins at 350 degrees for about 15 minutes or until they're golden brown.

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Additional Healthy Tips for Kids and Parents

To optimize your child's health and wellness, consider the following lifestyle tips for kids:

Create Healthy Meal Plans

Plan healthy meals in addition to offering healthy snacks for kids!

Encourage your children to eat at least:

3 servings of vegetables
2 servings of fruit
3 servings of dairy foods or plant-based equivalents
3 or more servings of fiber-rich whole grains
3 or more servings of protein-rich foods

Offer your children nutritious fats, which are essential for brain and overall health and development, including:

Avocados
Plant-based oils
Nuts
Seeds
Olives
Salmon and other fatty fish
Hummus

Ask your child to help you prepare meals and snacks, to establish healthy habits and get them excited about nutritious foods.

Consider Dietary Supplements

Ask your child’s pediatrician about taking dietary supplements, such as multivitamin supplements, omega-3 fatty acid supplements, or probiotics. Add protein powder or powdered milk to smoothies when necessary, especially for picky eaters.

Encourage Physical Activity

Encourage children to maintain a healthy weight by staying active, and participating in at least 60 minutes of physical activity daily. Go for walks or exercise with your children, play sports with them outdoors, recruit them to help you with yard work, or encourage your kids to participate in organized sports to stay active.

Prioritize Sleep

Getting enough sleep is crucial for a child's growth and development. It also helps them maintain a healthy weight.

Children need at least:

3-5 years: 10-13 hours of sleep
6-13 years old: 9-11 hours of sleep
14-17 years old: 8-10 hours of sleep
18 and older: 7-9 hours of sleep

Encourage your child to sleep in a cool, dark, quiet room and set a regular bedtime to prevent daytime drowsiness, fatigue, and obesity.

Limit Screen Time

Too much screen time means your child may not be as active as they should be. Studies show that increasing screen time is a risk factor for overweight and obesity in children and teens. Set limits on screen time, or balance out screen time with physical activity to keep your children active all throughout the day.

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Healthy Snacks for Kids: 25 Ideas Your Whole Family Will Love! appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Family Friendly Recipes: 8 Meals Your Whole House Will Love!

Erin Coleman — Thu, 27 Apr 2023 01:00:14 +0000

Just because you’re following a healthy meal plan doesn't mean you have to prepare separate meals for yourself and your family. You just need the right family-friendly recipes!

We can hear you already — “My kids (and/or spouse) are too picky to eat anything healthy!”

Well, with the family-friendly recipes we lay out below, you won’t have to sacrifice taste to shed pounds or disappoint your family at mealtime.

They’ll love the recipes as much as you do — no matter how picky they are!

Ready to get cooking?

Need some snack ideas, too? Check out these 10 amazing organic snack ideas for a healthier lifestyle and clean eating!

8 Great Family-Friendly Recipes

1. Salmon Stir-Fry

When you’re seeking healthy, family-friendly recipes the whole house can enjoy, this salmon stir-fry recipe is sure to be a hit! It provides just over 200 calories per serving, it’s as delicious as it is nutritious, and it's protein-rich. Your entire family will give it a thumbs up!

Ingredients

1 1/2 pounds of salmon cut into cubes
3 tablespoons of soy sauce (use low-sodium soy sauce as needed)
1 tablespoon of sesame oil
1 tablespoon of crushed garlic
1 tablespoon of minced ginger
2 cups of green beans
2 cups of sliced mushrooms
1 tablespoon of lemon juice
1 tablespoon of sesame seeds
1/4 cup of chopped green onions

Instructions

Marinate salmon with 2 tablespoons of soy sauce in a medium-sized bowl.
Preheat a skillet over medium-low heat; add 1 teaspoon of sesame oil.
Add salmon, 1/2 tablespoon of ginger, and 1/2 tablespoon of garlic to the skillet and cook for about 9 minutes or until salmon is cooked through, stirring occasionally.
Set the salmon mixture aside.
Add 2 teaspoons of sesame oil to the skillet and increase heat to medium-high.
Add mushrooms, green beans, 1 tablespoon of soy sauce, 1/2 tablespoon of ginger, and 1/2 tablespoon of garlic, and cook for about 6 minutes, stirring occasionally.
Place the salmon back into the skillet and add lemon juice.
Top with sesame seeds and green onions and stir slowly.
Remove from heat, serve, and enjoy!

Nutrition

Servings: about 4
Calories per serving: 235 calories
Protein: 36 grams
Carbohydrates: 11 grams
Fat:6 grams
Sugar: 3 grams

2. Orange Chicken with Rice

This healthy recipe is mouth-watering and provides a good balance of lean protein, fiber-rich carbohydrates, and heart-healthy fats. The best part is it’s easy to prepare, and even your kids will be begging for seconds.

Ingredients

3 tablespoons of olive oil
1 medium onion, chopped
1 3/4 cups of chicken broth or vegetable broth
1 cup of brown rice
1 tablespoon of orange zest
1/2 cup of juice from two oranges
4 large chicken breasts
1 teaspoon of salt
1/4 teaspoon of black pepper
2 tablespoons of toasted pine nuts
2 tablespoons of chopped fresh mint

Instructions

Preheat oven to 375 degrees Fahrenheit.
Place 1 tablespoon of olive oil in a skillet, and heat to medium-high heat.
Add onions and cook for about 5 minutes or until the onions are light brown.
Place onions in a 2-quart baking dish.
Add the broth, rice, 1/4 cup of orange juice, 1/2 tablespoon of orange zest, 1 tablespoon of oil, and 3/4 teaspoon of salt to the baking dish and mix well.
Coat chicken with 1 tablespoon of oil, 1/4 teaspoon of salt, and 1/4 teaspoon of pepper in a medium bowl.
Place the chicken over the rice mixture in the baking dish.
Cover the dish with foil and bake for about 55 minutes.
Remove the foil and drizzle 2 tablespoons of orange juice on the chicken.
Bake an additional 50 minutes or until the rice is tender and the chicken is fully cooked.
Remove the dish from the oven.
Drizzle chicken with 2 tablespoons of orange juice, pine nuts, fresh mint, and 1/2 tablespoon of orange zest.
Serve and enjoy!

Nutrition

Servings: about 4
Calories per serving: 337 calories
Protein: 31 grams
Carbohydrates: 18 grams
Fat: 16 grams
Sugar: 4 grams

3. Southwest Chickpea Salad

If you’re following a vegetarian meal plan or simply looking for a protein-rich meatless entrée the entire family will love, this southwest chickpea salad is a good match. It’s also loaded with fiber and heart-healthy fats.

Ingredients

1 tablespoon of lime juice
2 tablespoons of olive oil
1/4 teaspoon of chili powder
1 teaspoon of ground cumin
1/4 cup of chopped cilantro
1/2 teaspoon of salt
1 15-ounce can of chickpeas, drained (1 1/2 cups)
1 15-ounce can of black beans, drained (1 1/2 cups)
1 15-ounce can of corn, drained (1 1/2 cups)
2 medium avocados, sliced
2 cups of cherry tomatoes, halved
3/4 cup of sliced black olives
1/3 cup of feta cheese

Instructions

To make the dressing, whisk together lime juice, olive oil, chili powder, cumin, cilantro, and salt in a small bowl.
Combine corn, chickpeas, black beans, avocados, tomatoes, and olives in a separate large bowl.
Top the mixture with the dressing you prepared and mix well.
Top with feta cheese and stir until well combined.
Serve, and enjoy!

Nutrition

Servings: about 10
Calories per serving: 264 calories
Protein: 6 grams
Carbohydrates: 22 grams
Fat: 18 grams
Sugar: 4 grams

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4. Zucchini Bread Oatmeal

The kids will love this healthy breakfast recipe just as much as you and your spouse. It’s loaded with protein, fiber, and healthy fats, and it gives your entire family the energy needed to start each morning off right.

Ingredients

2 cups of protein-fortified almond milk or soy milk
2/3 cup of rolled oats
1 teaspoon of ground cinnamon
1 cup of grated zucchini
4 teaspoons of chia seeds
2 teaspoons of vanilla extract
1/4 cup of chopped walnuts
2 bananas, sliced

Instructions

Bring milk, cinnamon, and oats to a boil and simmer over medium heat for about 3 minutes, stirring occasionally.
Add zucchini and chia seeds.
Continue to simmer for about 5 minutes, stirring occasionally.
Remove from heat and stir in the vanilla and walnuts.
Top with sliced bananas or a sprinkle of brown sugar (optional).
Serve and enjoy!

Nutrition

Servings: 4
Calories per serving: 217 calories
Protein: 10 grams
Carbohydrates: 27 grams
Fat: 9 grams
Sugar: 7 grams

5. Crustless Vegetable Quiche

This lower-calorie breakfast dish is one of the most delicious family-friendly recipes. It’s rich in protein and fiber but low in carbohydrates. The crustless vegetable quiche recipe below is flavorful, too, so the rest of your family will love it just as much as you!

Ingredients

2 teaspoons of olive oil
2 cups of sliced zucchini
1 cup of sliced mushrooms
1 large orange bell pepper, chopped
2 garlic cloves, chopped
1 tablespoon of ground thyme
3 large eggs
3 large egg whites
3/4 cup of unsweetened protein-fortified almond milk or soy milk
1 teaspoon of salt
1/4 teaspoon of pepper
1/3 cup of reduced-fat cheddar cheese
1/3 cup of mozzarella cheese
2 tablespoons of grated Parmesan cheese

Instructions

Add 1 teaspoon of oil to a large skillet.
Heat skillet over medium-high heat, and add zucchini, mushrooms, peppers, garlic, and thyme.
Cook the mixture for about 7 minutes, stirring frequently, until the vegetables are tender.
Place mixture into a bowl to cool.
Preheat oven to 350 degrees Fahrenheit.
Spray a 9-inch pie pan with nonstick cooking spray.
Place the veggie mixture into the pan, and top with cheddar and mozzarella cheese.
Whisk together egg whites, eggs, 1 teaspoon of oil, milk, salt, and pepper in a large bowl.
Pour the egg mixture over the vegetable and cheese mixture, and top with parmesan cheese.
Bake in the oven at 350 degrees Fahrenheit for about 45 minutes or until the filling is set.
Cool for 10 minutes, serve, and enjoy!

Nutrition

Servings: 6
Calories per serving: 137 calories
Protein: 11 grams
Carbohydrates: 5 grams
Fat: 8 grams
Sugar: 2 grams

6. Avocado Chicken Salad

The kids will love this flavorful recipe, and you will too! It’s rich in fiber, protein, and heart-healthy fats. Eat it as a side dish or a main course!

Ingredients

2 skinless, boneless chicken breasts
8 cups of romaine lettuce
1 cup of corn
1 cup of cherry tomatoes, halved
1/2 cup of feta cheese
1/4 cup of toasted pine nuts
1 avocado, sliced
2 tablespoons of olive oil
3 tablespoons of white wine vinegar
1 tablespoon of Dijon mustard
Salt and pepper to taste

Instructions

Cut chicken breasts in half and boil them until fully cooked (about 15 minutes or so).
Shred the chicken, and set it aside to let it cool.
Place lettuce in a large salad bowl.
Add corn, tomatoes, feta cheese, and pine nuts, and mix well.
Top the mixture with sliced avocados and shredded chicken.
In a separate bowl, whisk together olive oil, vinegar, mustard, salt, and pepper to form the salad dressing.
Top the salad mixture with the dressing, serve, and enjoy!

Nutrition

Servings: 6
Calories per serving: 230 calories
Protein: 13 grams
Carbohydrates: 11 grams
Fat: 16 grams
Sugar: 5 grams

Join our 6-Week Program...
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In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

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Make healthy Eating Easy
Improve your mindset & Discipline
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7. Zucchini Noodles With Tofu

If going vegan is part of your meal plan, this recipe is for you. Just because it’s entirely plant-based doesn’t mean the recipe lacks flavor; in fact, the opposite is true. The recipe calls for zucchini noodles instead of regular noodles to cut carbs, but your entire family will love it just the same.

Ingredients

5 medium-sized zucchinis
12 ounces of extra firm tofu
1/3 cup of sesame oil
1 clove of minced garlic
1 tablespoon of freshly grated ginger
1/3 cup of smooth peanut butter
1/3 cup of regular or low-sodium soy sauce
1/4 cup of rice vinegar
2 tablespoons of chili paste
1/4 cup of scallions, chopped
2 tablespoons of sesame seeds

Instructions

Spiralize your zucchini into noodles.
Cut the tofu into bite-sized pieces.
Heat 1 teaspoon of oil in a skillet and add tofu.
Cook over medium-high heat until the tofu is golden brown and set aside.
Prepare the sauce by blending together garlic, ginger, peanut butter, the remaining oil, soy sauce, vinegar, and chili paste.
Add 1/2 cup of sauce to the tofu and simmer, stirring continuously, until the sauce begins to evaporate and soak into the tofu.
Top the zucchini noodles with tofu, the remainder of the sauce, scallions, and sesame seeds.
Serve warm or cold, and enjoy!

Nutrition

Servings: about 6
Calories per serving: 318 calories
Protein: 12 grams
Carbohydrates: 16 grams
Fat: 24 grams
Sugar: 8 grams

8. Chocolate Peanut Butter Protein Shake

Try this delicious shake recipe for breakfast, lunch, when you’re on the go, a snack for the kids, or pre- or post-workout to beat hunger without the extra calories. It’s loaded with protein, healthy carbs, and nutritious fats.

Ingredients

3 cups of protein-fortified almond milk or soy milk
2 scoops of chocolate protein powder
1/2 cup of spinach
1 banana
2 tablespoons of peanut butter
Ice

Instructions

Blend all ingredients together in a blender until smooth.
Serve and enjoy!

Nutrition

Servings: 2
Calories per serving: 309 calories
Protein: 25 grams
Carbohydrates: 26 grams
Fat: 13 grams
Sugar: 10 grams

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Click here to learn more about SuperFuel: the delicious “secret weapon” womens are using to feel energized 24/7 and finally stay consistent with healthy eating. Learn more »

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Family Friendly Recipes: 8 Meals Your Whole House Will Love! appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Are Olives Healthy? The Answer Plus 10 Olive Recipes!

Erin Coleman — Tue, 07 Dec 2021 01:00:10 +0000

Are olives healthy? How healthy are they? Are some better than others? Should you add olives to a heart-healthy meal plan?

First things first, are olives healthy? Yes, they are!

While olives differ slightly in fat grams, calories, and sodium content (as well as the way they taste), all olives are similar nutritionally.

The choice of which olives to eat (black, green, Greek, etc.) depends on your taste preferences.

However, if you must reduce sodium based on a doctor's recommendations for your health, choose olives with lower amounts of sodium (look for “reduced-sodium” on nutrition labels).

Here's how to add olives to a variety of main courses, soups, salads, and dips to increase your heart-healthy fat intake!

Find out what the 10 BEST sources of healthy fats are and add them to your diet today!

Nutrition Facts for Olives

The nutrition facts breakdown for different types of olives are as follows:

Black Olives (1 ounce)

Calories: 30
Protein: 0 grams
Carbohydrates: 2 grams
Fiber: 1 gram
Fat: 3 grams

Green Olives (1 ounce)

Calories: 41 calories
Protein: 0 grams
Carbohydrates: 1 gram
Fiber: 1 gram
Fat: 4 grams

Greek Olives (1 ounce)

Calories: 30 calories
Protein: 0 grams
Carbohydrates: 2 grams
Fiber: 1 gram
Fat: 3 grams

Olives are an excellent source of heart-healthy fats, which when eaten in place of animal fats, can reduce your risk of high cholesterol and heart disease.

Olives are rich in vitamin E and antioxidants and contain some calcium, iron, and vitamin A.

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Are Olives Healthy?

As with many foods and drinks, possible benefits and drawbacks may exist when choosing olives.

Pros

The main benefits of adding olives to healthy meal plans include:

Flavor

Olives are loaded with flavor and can enhance the taste of just about any entrée or side dish.

You can add olives to chili, soups, salads, omelets, hummus, wraps, casseroles, and more!

Heart-Healthy Fats

Olives are loaded with nutritious, monounsaturated fats that are beneficial for a healthy heart – especially when eaten in place of saturated fat from animal sources.

Heart-healthy plant fats in olives can help reduce the risk of high cholesterol and heart disease.

Satiety

Olives can help fill you up without extra calories, due to the fiber and fat content of olives.

A 1-ounce serving of olives often contains just 30-40 calories but is satiating nonetheless.

Fiber

The fiber content of olives is beneficial for several reasons.

Fiber helps fill you up without extra calories, which aids in healthy weight management.

Fiber is known to help reduce high cholesterol and heart disease risks.

Cons

Are olives healthy? Yes, they are! But there a possible drawbacks to consider, including:

Higher Sodium

Olives are a source of sodium, which when eaten in excess can increase your risk of high blood pressure or heart problems.

A 1-ounce serving of green olives contains about 440 milligrams of sodium, while the same portion of black or Greek olives provides about 250 milligrams of sodium.

The American Heart Association recommends most adults limit their daily sodium intake to 1,500-2,300 milligrams per day to maintain exceptional heart health.

Choose reduced-sodium olives if you're concerned about your sodium intake.

Lower Protein Content

While olives are packed with heart-healthy fats, vitamins, and minerals, they are lower in protein.

If you're looking for a food that's packed with good fats AND protein to maximize satiety, you might choose nuts, seeds, or nut butter. You can also check out certain protein bars and shakes.

You could also pair olives with cheese, meat, fish, poultry, or eggs!

Fiber

While olives are a source of fiber, they aren't as high in fiber as many other whole foods.

A 1-ounce serving of olives contains just 1 gram of fiber.

General fiber recommendations for women are 21-25 grams daily, while men should aim for 30-38 grams of fiber each day to maximize health and wellness.

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Ways to Add Olives to Meal Plans

There are many ways to add olives to healthy meal plans for you and your family.

You can eat olives on their own as a snack between meals, or add them to:

Soups
Salads
Chili
Rice dishes
Pasta dishes
Hummus
Tacos
Burritos
Wraps
Omelets

You can add olives to just about any main meal or side dish, as they blend in perfectly with a variety of recipes!

Recipes Containing Olives

Some of the following nutritious recipes contain olives as ingredients!

Marinated Green Beans, Olives, Feta, and Tomatoes

This flavorful recipe is simple to make, tastes delicious, and is loaded with nutrients!

Ingredients

2 pounds of trimmed green beans
1/4 cup of olive oil
2 garlic cloves, minced
1 cup of kalamata olives, pitted and sliced
2 tomatoes, chopped
2 tablespoons of red wine vinegar
1 tablespoon of chopped fresh oregano
1/2 teaspoon of salt
1/4 teaspoon of black pepper
8 ounces of crumbled feta cheese
1 bunch of fresh oregano sprigs

Instructions

Bring a large pot of salted water to a boil over medium heat. Place green beans in the water and cook them until slightly tender (about 8-10 minutes).
Drain the beans and place them in ice water. Drain the beans again and place them in a shallow serving dish.
Heat the oil in a skillet over medium heat. Cook the garlic in oil for about 30 seconds. Remove the skillet from heat.
Stir in the olives, tomatoes, vinegar, oregano, salt, and pepper.
Pour the mixture over the green beans and toss together until the beans get evenly coated.
Sprinkle feta cheese over the top of the bean mixture and garnish it with oregano sprigs.
Chill the mixture for at least 3 hours.
Serve and enjoy!

Servings: 10

Olive Salsa

Replace traditional salsa with this satiating, nutrient-dense olive salsa recipe instead!

Ingredients

1 1/2 (5-ounce) jars of green olives
1 (6-ounce) can of pitted black olives
1 (4-ounce) can of chopped green chiles
1 large white onion, cut into chunks
2 tomatoes, cored
3 tablespoons of olive oil
1 1/2 tablespoons of red wine vinegar
4 cloves of garlic, peeled
Hot pepper sauce to taste

Instructions

Drain the green olives, black olives, and green chiles in a colander.
Chop the onion in a food processor, pulsing several times.
Add the olives, chiles, tomatoes, olive oil, red wine vinegar, garlic, and hot sauce to the food processor.
Pulse several more times to mix and process until chunky (about 20-30 seconds).
Serve the olive salsa with grilled meats, veggie or turkey burgers, whole-grain crackers, or sliced veggies, and enjoy!

Servings: 25

Skillet Chicken with Olives

Add olives to this delicious chicken entrée recipe to enhance its nutrition and flavor!

Ingredients

4 boneless, skinless chicken thighs (about 1 pound)
1 teaspoon of crushed dried rosemary
1/2 teaspoon of pepper
1/4 teaspoon of salt
1 tablespoon of olive oil
1/2 cup of pimiento-stuffed olives, chopped
1/4 cup of white wine or chicken broth
1 tablespoon of drained capers (optional)

Instructions

Sprinkle the chicken with rosemary, pepper, and salt.
In a large skillet, heat the oil over medium-high heat.
Brown the chicken on both sides.
Add olives, wine, and capers.
Reduce the heat and simmer, covered, for about 2-3 minutes or until a thermometer inserted into the chicken reads 170° Fahrenheit.
Serve and enjoy!

Servings: 4

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Feta Olive Spread

Dip whole-grain crackers or fresh vegetables in this savory, nutrient-dense, feta olive spread recipe!

Ingredients

6-ounce package of crumbled feta cheese
2 tablespoons of olive oil
1 teaspoon of lemon juice
1/2 teaspoon of minced garlic
2 ounces of softened sun-dried tomatoes
1/2 teaspoon of dried oregano
1 tablespoon of chopped black olives, drained

Instructions

Place feta cheese, olive oil, lemon juice, garlic, sun-dried tomatoes, and oregano in a food processor.
Using the “pulse” setting, blend the mixture until smooth.
Transfer it to a medium bowl and mix in the olives using a spoon.
Refrigerate the mixture until you're ready to serve it. Enjoy!

Servings: 12

Turkey Mushroom Feta Olive Burgers

Consider a healthy, mouth-watering turkey burger and olive recipe for friends and family the next time you grill out!

Ingredients

1 pound of lean ground turkey
2 cups of ground mushrooms
4 tablespoons of sliced sun-dried tomatoes
4 tablespoons of crumbled feta cheese
4 tablespoons of chopped black olives
4 tablespoons of olive oil
Salt and pepper to taste
4 toasted whole-grain rolls or lettuce wraps
Lettuce
Sliced green onions

Instructions

Sauté the mushrooms in olive oil. Add salt and pepper to taste.
Combine sautéed mushrooms with turkey, tomatoes, cheese, and olives. Form the mixture into 4 patties.
Spray a skillet with nonstick cooking spray.
Cook the patties over medium heat until they're golden brown and reach an internal temperature of 165 degrees Fahrenheit. You can also grill the patties.
Serve the olive burgers on toasted buns with lettuce and onion, or on lettuce wraps for a lower-carb option.
Serve and enjoy!

Servings: 4

Greek Omelets with Olives

Try this satiating Greek omelet recipe for breakfast or any time of the day! Your entire family will love it.

Ingredients

1 tablespoon of olive oil
3 eggs, beaten
1/4 cup of diced cucumbers
1/4 cup of diced red onion
2 tablespoons of sliced sundried tomatoes
4-5 kalamata olives, pitted and sliced
1/4 teaspoon of dried oregano
Sea salt to taste
Fresh ground pepper to taste

Instructions

Heat olive oil in a small skillet over medium-low heat.
Add eggs and cook for one minute or until the edges are set.
Lift the edges carefully so the liquid flows underneath.
When the eggs are cooked, add the remaining ingredients and fold the omelet in half.
Heat it through, serve, and enjoy!

Servings: 1

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Salmon with Green Olives and Capers

You can't go wrong when choosing a flavorful salmon recipe with green olives and capers as a heart-healthy main dish for your family!

Ingredients

3 1/2 pounds of salmon with the bones removed
1/3 cup of olive oil, plus more for drizzling
1/3 cup of chopped fresh parsley
12 pitted green olives, coarsely chopped
3 tablespoons of finely chopped shallots
3 tablespoons of drained capers, plus 2 teaspoons of the brine
2 teaspoons of lemon zest
3 tablespoons of lemon juice
2 cloves of garlic, grated
Salt and pepper to taste

Instructions

Preheat your oven to 400° Fahrenheit.
On a baking sheet lined with foil, arrange fish with the skin-side down.
Season the salmon with salt and pepper and drizzle it with olive oil.
Roast the fish in the oven until just opaque (about 15 minutes).
Mix together 1/3 cup of oil, parsley, olives, shallots, capers and brine, lemon zest, lemon juice, and garlic in a bowl and season with pepper if you'd like.
Serve the olive mixture with cooked salmon and enjoy!

Servings: 4

Italian Olive Salad

Consider a delicious Italian olive salad recipe as a favorite side dish for any occasion!

Ingredients

1 (10-ounce) jar of olives
1 (16-ounce) can of pitted kalamata olives
1 (8 1/2-ounce) jar of marinated artichoke hearts
1 (3-ounce) bottle of capers
1/2 bunch of celery, chopped
1/2 cup of Italian parsley, chopped
1 teaspoon of garlic powder
1 tablespoon of dried oregano
1/2 cup of olive oil

Instructions

Drain the olives, capers, and artichokes and coarsely chop them.
Place them in a bowl and add parsley, celery, garlic, oregano, and olive oil.
Stir the olive mixture and place it in the refrigerator for 2 days.
Serve and enjoy!

Servings: 8-10

Hearty Chili with Olives

When the weather gets chilly, warm up with this toasty chili recipe containing olives and grass-fed beef!

Ingredients

1 tablespoon of olive oil
1 pound of organic, grass-fed, lean ground beef (or very lean ground turkey)
1 yellow onion, diced
1 green bell pepper, diced
1 red bell pepper, diced
4 cloves of garlic, minced
1 teaspoon of cumin
1 teaspoon of chili powder
1/2 teaspoon of sea salt
1/2 teaspoon of black pepper
1/2 teaspoon of dried oregano
1/2 teaspoon of paprika
1/4 teaspoon of cayenne pepper
2 (14.5-ounce) cans of diced tomatoes
8-ounce can of tomato sauce or tomato soup
1 cup of sliced black olives
15-ounce can of pinto beans, rinsed and drained
Cheddar cheese (optional for a garnish)
Sliced green onions (optional for a garnish)
Full-fat Greek yogurt (optional for a garnish)

Instructions

In a large skillet, heat olive oil over medium-high heat.
When the oil gets hot, add the onion and cook until tender.
Add ground beef and cook until browned.
Add bell peppers, garlic, and spices. Stir well.
Cook the mixture for about 10 minutes or until the bell peppers are tender.
Add diced tomatoes, tomato sauce or tomato soup, olives, and pinto beans. Bring the mixture to a boil.
Simmer it over medium heat, cover, and cook for an additional 10 minutes (stirring occasionally).
Serve the chili with garnishes of your choice and enjoy!

Servings: 6

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Olive and Artichoke Hummus

This satiating olive artichoke hummus recipe works well with sliced veggies, whole-grain crackers, whole-grain pita bread, wraps, and sandwiches!

Ingredients

1 1/2 cups of canned chickpeas
1 tablespoon of liquid from the chickpeas
3 artichoke hearts, drained
1/2 cup of pitted kalamata olives, drained
1-2 cloves of garlic, chopped
1 1/2 tablespoons of freshly squeezed lemon juice
2 tablespoons of tahini
Pinch of salt
Drizzle of olive oil (optional)
A handful of freshly chopped chives (optional)
A sprinkle of feta cheese (optional)

Instructions

In a food processor or blender, blend the chickpeas, chickpea liquid, artichoke hearts, olives, garlic, lemon juice, and tahini until smooth. Add salt if needed.
Place the hummus in a serving dish.
Drizzle it with olive oil, chopped chives, and feta cheese if you'd like.
Serve and enjoy!

Servings: 8

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

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Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Are Olives Healthy? The Answer Plus 10 Olive Recipes! appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Is Frozen Fruit Healthy? Here’s What You Need to Know!

Erin Coleman — Tue, 30 Nov 2021 01:00:21 +0000

Is frozen fruit healthy? There are several things to watch out for when buying frozen fruit for you and your family.

While you probably know that fruit offers many nutritional benefits, learning the facts about frozen fruit, if you should eat it, and how much to consume is a must!

The main thing to be on the lookout for is the expiration date listed on frozen fruit packaging and the ingredient list.

The list lets you know if there's any added sugar, preservatives, or other additives in your favorite frozen fruit.

Whether or not you eat frozen fruit, or serve it to your spouse and kids, is entirely up to you!

There are pros and cons associated with frozen fruit, but mainly pros.

Leave the skin on fruit before you freeze it so it retains much of its fiber, vitamin, and mineral content.

Here's what else you need to know so you can truly answer the question, ‘Is frozen fruit healthy?'

Learn more about the positives and negatives of fruit and separate the myths from the facts!

Is Frozen Fruit Healthy?

The nutritional breakdown of frozen fruit varies depending on the type of fruit you choose, but frozen (and fresh) fruit often provides the following in each portion:

Calories: 45 -135
Protein: 0-1 grams
Carbohydrates: 15-27 grams
Fiber: 2-8 grams
Fat: 0 grams

The actual amount of calories and macronutrients found in frozen fruit depends on the type of fruit you choose, the portion size, and whether or not the frozen fruit you're eating contains added sugar.

Some of the many vitamins and minerals found in fresh, frozen, and dried fruit include:

Folate
Other B vitamins
Vitamin C
Vitamin A
Vitamin E
Vitamin K
Manganese
Magnesium
Potassium

Fresh and frozen fruits are also a good source of antioxidants and fiber, which help reduce your risk of heart disease, cancer, other chronic diseases, and their risk factors.

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Fruits You Can Freeze and Ways to Freeze Them

You can freeze just about any favorite fruit, such as:

Apples
Bananas
Pears
Peaches
Plums
Pineapples
Oranges
Lemons
Limes
Rhubarb
Melons
Cherries
Apricots
Grapes
Kiwi fruit
Mangos

To freeze fruit properly, wash and slice the fruit. Place fruit that browns when sliced, such as apples and pears, in lemon juice prior to freezing to prevent browning.

Place sliced fruit on parchment paper on a baking sheet in your freezer for about 1-2 hours.

Take the fruit out of the freezer and place it in a Ziplock bag or airtight container. Put the fruit back in your freezer and store it until you're ready to enjoy it!

Eat fruit frozen or thaw it in a refrigerator for about six hours before serving it. Enjoy the fruit with your friends or family!

Is fruit good for weight loss? Learn about the best fruits for dieting!

Pros and Cons of Frozen Fruit

You and your loved ones can reap many benefits by adding frozen fruit to your meal plan.

Examples of pros and cons associated with frozen fruit include:

Pros

One of the main benefits of choosing frozen fruit is that you can store it longer than fresh fruit.

Frozen fruit contains many of the same nutrients found in fresh fruit, as vitamins and minerals stay put during the freezing process.

Many types of fruit are OK to eat up to 12 months after being frozen, which helps reduce food waste due to fresh fruit going bad before you and your family have a chance to eat it.

Frozen fruit offers you a quick boost of energy from natural sugar, which is a much better alternative than consuming added sugars in sweet treats and sugary drinks.

Cons

Frozen fruit is healthy, especially when you freeze it yourself at home after preparing it properly.

However, some types of commercially prepared frozen fruit contain added sugar.

Check the ingredient list on nutrition facts labels to ensure the frozen fruit you choose contains only fruit, or fruit and all-natural ingredients, without added sugar or artificial ingredients.

Another possible drawback you could encounter with frozen fruit is that when you thaw it the fruit's texture, color, or flavor might be slightly different than the original fresh fruit.

Fresh fruit, frozen fruit, and dried fruit all offer a variety of essential nutrients like natural sugar, vitamins, minerals, and fiber.

However, fruits aren't the best source of dietary protein or heart-healthy fats.

Frozen fruit and fresh fruit generally contain the highest amounts of micronutrients, as some nutrients can get lost during the fruit-drying process — especially with sun-dried fruits.

The good news is that you can pair fruit with foods rich in protein or fat, such as nuts, seeds, nut butter, cottage cheese, Greek yogurt, or a protein shake to boost satiety and the overall nutrient profile of your snack!

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How Much Frozen Fruit Should I Eat?

There are no specific rules when it comes to eating frozen fruit, but the Dietary Guidelines for Americans recommend many women consume about 2 servings of fruit daily, depending on their daily calorie requirements.

One serving from the fruit group equals 1 cup of fresh fruit, 1 cup of frozen fruit, 1 cup of 100% fruit juice, or 1/2 cup of dried fruit.

Therefore, aim for about 2 cups of fresh or frozen fruit per day or 1 cup of dried fruit daily.

There are several ways you can incorporate frozen fruit into a meal plan to reap the many nutritional benefits fruit offers.

Examples include:

Frozen Fruit Smoothies

Frozen fruit smoothies are packed with vitamins, minerals, fiber, and other essential nutrients and they're refreshing!

Simply blend together your favorite frozen fruit with water, milk, 100% juice, or plant milk in a blender until smooth.

You might choose berries, melons, bananas, pears, peaches, pineapples, or any other favorite frozen fruit.

Protein Shakes With Frozen fruit

Adding frozen fruit to protein-rich shakes means you can enjoy refreshing meal replacements, pre- or post-workout nourishment, or between-meal snacks without needing ice cubes!

Simply blend together milk or plant milk, protein powder, your favorite frozen fruit, and nut butter (peanut butter, almond butter, cashew butter, etc.) if you'd like.

You might add oatmeal to the mixture to help you feel full longer.

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Frozen Fruit Kabobs

Frozen fruit kabobs make an excellent healthy snack option for your kids, your spouse, and yourself!

You might serve frozen fruit kabobs instead of sweet treats for dessert.

Simply wash and cut up your favorite fruit into bite-sized pieces, string the fruit on skewers, and freeze them in an airtight container.

Enjoy the kabobs when you're hungry and dip them in Greek yogurt or nut butter if you'd like!

Frozen Fruit Popsicles

You can make frozen fruit popsicles in a variety of different ways.

Blend fresh fruit together in a blender with water, plant milk, or 100% fruit juice.

Place the mixture in popsicle molds with popsicle sticks or in ice cube trays.

Allow the mixture to freeze for about six or hours or until solid.

Frozen Fruit Greek Yogurt Parfaits

If you love the taste of Greek yogurt, consider making frozen fruit yogurt parfaits for breakfast, as a between-meal snack, or before or after workouts.

Simply add frozen berries or any other favorite frozen fruit to Greek yogurt.

You might top the mixture with granola (with no added sugar), nuts, seeds, or other nutritious toppings of your choice!

Dark Chocolate-Covered Frozen Fruit

Rather than serving traditional sweet treats for dessert for friends and family, consider making dark chocolate-covered frozen fruit bites instead!

Dark chocolate is rich in antioxidants, which can reduce your risk of heart problems and other chronic diseases.

To make this recipe, simply melt dark chocolate in a microwave until it forms a liquid.

Stir the chocolate and dip sliced bananas, cherries, or another favorite fruit of your choice into the chocolate until well-coated.

Place chocolate-covered fruit in your freezer on parchment paper for up to 4-6 hours or until solid.

Frozen Fruit with French Toast or Pancakes

If you love the taste of French Toast or pancakes with fruit, consider adding frozen fruit to your favorite breakfast entrée!

You can first thaw the fruit, mash it, or heat it up if you'd like to get in your daily dose of fruit without the added sugar.

Your family will love eating fruit this way!

You can also add fruit to healthy homemade muffins.

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Improve your mindset & Discipline
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Frozen Fruit Water

Rather than drinking ice water to quench your thirst (though water is an excellent healthy drink option), add frozen fruit to water instead to chill it and give it an extra boost of flavor!

Add frozen berries, apple slices, peaches, melons, or any favorite frozen fruit to filtered water to enhance its palatability.

Fruit Salad

You can thaw frozen fruit in your refrigerator prior to preparing a fruit salad recipe.

Simply add mixed frozen fruit to a bowl, soak fruits that brown (apples, pears, etc.) in lemon juice or orange juice, add nutmeg and ground ginger if you'd like, and serve homemade fruit salad recipes to your loved ones.

Cereal With Frozen Fruit

Is frozen fruit good for you? You can add frozen fruit directly to oatmeal to give it a boost of flavor plus minerals, vitamins, antioxidants, and extra fiber!

Thaw frozen fruit prior to adding it to your favorite cereal if you'd like.

Or, blend frozen fruit with oatmeal and plant milk (plus protein powder if you'd like) to make a protein-oatmeal smoothie.

Frozen Fruit Snow Cones

Your kids will love a healthier version of snow cones just as much as traditional snow cones!

Simply blend the frozen fruit of your choice together with crushed ice in a blender, serve, and enjoy this nutritious snack!

Fruit Smoothie Bowls

To make refreshing fruit smoothie bowls, simply blend together ice and your favorite frozen fruit.

Place the smoothie mixture in a bowl and top it with the favorite toppings of your choice (sliced berries, bananas, chia seeds, shredded coconut, sliced almonds, pumpkin seeds, etc.).

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Pork and Berry Salsa

This pork and berry salsa recipe is loaded with flavor, nutrients, and color!

Ingredients

Salsa

1 1/4 cups of fresh or frozen blackberries, thawed and drained
1 1/4 cups of fresh or frozen raspberries, thawed and drained
1 cup of fresh or frozen blueberries, thawed
1 medium sweet red pepper, finely chopped
1 jalapeno pepper, minced
1/2 medium red onion, finely chopped
1/4 cup of lime juice
3 tablespoons of minced fresh cilantro
1/4 teaspoon of salt

Pork

2 pork tenderloins, cut into 3/4-inch slices
1 teaspoon of salt
1/2 teaspoon of pepper
2 tablespoons of olive oil, divided
1/2 cup of white wine or chicken stock
2 shallots, thinly sliced
1/2 cup of chicken stock

Instructions

Place the first 5 ingredients in a bowl and toss lightly to combine.
Reserve 1 cup of the berry mixture for your sauce.
Gently stir onion, lime juice, cilantro, and salt into the remaining mixture and let it stand for about 30 minutes.
Sprinkle the pork with salt and pepper.
In a large skillet, heat 1 tablespoon of oil over medium-high heat.
Add half of the pork and cook it until a meat thermometer reads 145° Fahrenheit (about 2-4 minutes per side).
Remove pork from the pan and repeat the steps with the remaining pork and oil.
Add wine, shallots, and the reserved berry mixture to your pan and stir well.
Bring the mixture to a boil and cook until the liquid gets reduced to 1 tablespoon (about 4-6 minutes).
Stir in chicken stock and cook the mixture until the shallots get tender (about 5 minutes longer), stirring occasionally.
Return the pork to the pan, heat it through, serve with berry salsa, and enjoy!

Servings: 6

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Is Frozen Fruit Healthy? Here’s What You Need to Know! appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Healthy Thanksgiving Sides: 10 Delicious and Nutritious Recipes

Erin Coleman — Tue, 23 Nov 2021 01:00:30 +0000

Healthy Thanksgiving sides don't include a ton of cream, butter, or marshmallows, but they can still be fun and taste delicious!

Choosing healthy Thanksgiving sides is as simple as picking recipes containing mostly whole foods as ingredients, with minimal to no added sugar or artificial ingredients.

Also, choose recipes that match your family's taste preferences.

Consider the following tips and recipes below when planning nutritious Thanksgiving meals this holiday season!

Want to eat right all year long? Check out these healthy meals you can eat every day!

Tips for Choosing Healthy Thanksgiving Sides

Thanksgiving sides complement the main dish, which is often Thanksgiving turkey.

When choosing healthy Thanksgiving sides, consider the following tips:

Go High in Fiber

The main consideration when planning healthy Thanksgiving sides is to choose those rich in fiber.

That means picking plant-based foods when possible, which are also loaded with vitamins, minerals, and other essential nutrients.

Choose recipes containing fresh fruits or vegetables, whole grains, legumes (dried beans, lentils, peas, etc.), nuts, or seeds as ingredients!

Choose Non-Processed Ingredients

Pick whole foods (non-processed or minimally processed) as ingredients when planning healthy Thanksgiving sides.

Examples include:

Fruits
Vegetables
Whole grains
Avocados
Extra virgin olive oil
Nuts
Seeds
Natural nut butters
Legumes
Eggs
Organic meat, seafood, or poultry
Milk
Greek yogurt
Cottage cheese
Cheese

Steer clear of American cheese and other processed cheeses, processed meats, (ham, regular bacon, regular sausage, etc.), tomato sauces containing added sugar, salad dressings with added sugar, and other highly processed ingredients.

Opt for No Added Sugar

Healthy Thanksgiving sides are those that are free (or nearly free) from added sugar.

That means steering clear of ingredients containing added sugar and recipes with sugar as an ingredient.

If you love sweet-tasting ingredients, consider fresh or dried fruit (without added sugar).

Avoid sauces, dressings, and other condiments containing added sugar when possible, and make sure to check the nutrition facts labels.

Steer Clear of White Sauces

Cream-based sauces, including many types of gravy, often contain more saturated fat from cream, butter, and other animal fats than oil-based products.

Choose sauces and dressings containing olive oil or other plant-based oils as ingredients over those rich in animal fats.

Pick Broth- or Milk-Based Soups Over Cream Soups

Cream-based soups are usually higher in calories and saturated fat than broth-based soups, so pick soups containing broth or milk as ingredients when planning healthy Thanksgiving sides.

If sodium is a concern, opt for low-sodium broth when preparing soups this holiday season.

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Nutritious Ways to Fill a Thanksgiving Plate

When filling your plate with healthy Thanksgiving sides and entrees, consider using the “perfect plate” method to create nutritious meals.

Using this method, you:

Fill 1/2 of your plate with non-starchy vegetables
Fill 1/4 of your plate with nutritious protein foods
Fill 1/4 of your plate with starches and/or healthy fats

Non-Starchy Vegetables: lettuce, spinach, kale, other leafy greens, green beans, asparagus, cucumbers, tomatoes, bell peppers, mushrooms, zucchini, carrots, onions, mushrooms, broccoli, cauliflower, beets, etc.

Protein Foods: chicken, turkey, duck, organic lean meat, fish, shrimp, other types of seafood, eggs, tofu, seitan, etc.

Starches: sweet potatoes, corn, peas, dried beans, wild rice, brown rice, quinoa, whole-grain breads, etc.

Healthy Fats: Extra virgin olive oil, other plant oils, nuts, seeds, nut butter, olives, fatty fish, and avocados

Learn how to portion your meals with the Perfect Plate strategy!

10 Healthy Thanksgiving Sides

If you're looking for nutritious Thanksgiving sides to share with friends and family this season, consider the flavorful, delicious recipes below!

Colorful Roasted Veggies

This savory roasted veggies side dish makes the perfect addition to any Thanksgiving meal! It's packed with nutrients and flavor.

Ingredients

3/4 pound of Brussels sprouts, trimmed and halved
2 large carrots, peeled and sliced
2 tablespoons of olive oil
1 tablespoon of balsamic vinegar
1 teaspoon of chopped rosemary leaves
1 teaspoon of chopped thyme leaves
Salt and pepper to taste
1/2 cup of toasted pecans
1/2 cup of dried cranberries

Instructions

Preheat your oven to 400° Fahrenheit.
Place the vegetables on a large baking sheet and toss them in oil, balsamic vinegar, rosemary, and thyme. Season the mixture with salt and pepper.
Bake it for 20-25 minutes until the vegetables get tender (shake the pan halfway through).
Toss the vegetables with pecans and cranberries.
Serve and enjoy!

Servings: 4

Healthy Cauliflower Stuffing

Consider replacing traditional stuffing with this nutritious cauliflower stuffing recipe that's lower in carbs and loaded with fiber, vitamins, and minerals!

Ingredients

1 large head of cauliflower, cut into florets
1 large onion, sliced
1/4 cup of celery, thinly chopped
2 garlic cloves, minced
1/4 cup of olive oil
1/2 teaspoon of poultry seasoning
1/2 teaspoon of dried thyme
1/2 teaspoon of ground sage
1 teaspoon of salt
1/4 teaspoon of black pepper
1 tablespoon of fresh parsley, chopped
1/4 cup of pecans, chopped

Instructions

Preheat your oven to 450°Fahrenheit.
Line a baking sheet with parchment paper or foil. Grease well.
In a large bowl, mix together chopped cauliflower, onions, celery, and garlic.
Toss with olive oil, poultry seasoning, sage, thyme, salt, and pepper.
Spread the mixture in a single layer on your lined baking sheet.
Roast the cauliflower mixture in the oven for about 15 minutes or until the onions get soft and the cauliflower browns slightly.
Add parsley and pecans to the pan and stir.
Roast the mixture for 10-15 minutes until the pecans are lightly toasted, the cauliflower browns, and the onions caramelize.
Serve and enjoy!

Servings: 10

Flavorful Sweet Potato Salad

Replace traditional mashed potatoes with this nutrient-dense sweet potato salad recipe as a favorite healthy Thanksgiving side this Fall season!

Ingredients

3 large sweet potatoes, peeled and cubed
1 small red onion, thinly sliced
2 tablespoons of olive oil
Salt and pepper to taste
1/2 cup of dried cranberries
1/2 cup of feta cheese
1/4 cup of fresh parsley, chopped

Dressing Ingredients

2 tablespoons of apple cider vinegar
1 tablespoon of Dijon mustard
1 tablespoon of honey
1/2 teaspoon of ground cumin
1/4 teaspoon of ground paprika
1/4 cup of olive oil

Instructions

Preheat your oven to 400° Fahrenheit.
On a large rimmed baking sheet, toss together the sweet potatoes and red onion in olive oil and season with salt and pepper.
Place the veggies evenly on a baking sheet in a single layer.
Bake them until tender (about 20 minutes). Let the mixture cool for 10 minutes and transfer it to a large bowl.
Prepare the dressing by whisking together, vinegar, mustard, honey, and spices. Pour in oil, whisking the mixture constantly. Season it with salt and pepper.
Toss the potatoes with dressing, cranberries, feta cheese, and parsley.
Serve and enjoy!

Servings: 6

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Nutritious Green Bean Salad

Rather than traditional green bean casserole, try this nutritious green bean salad recipe that's packed with nutrients and flavor.

Ingredients

2 pounds of trimmed green beans
Salt to taste
1/2 red onion, sliced
1 tablespoon of rice vinegar
2 tablespoons of soy sauce
1 teaspoon of honey
1 teaspoon of hot sauce
1 tablespoon of peanut oil
1 pint of halved grape tomatoes
1/2 cup of chopped cilantro
1/4 cup of chopped peanuts plus more for garnish

Instructions

Boil a large pot of water and add the green beans plus 1 teaspoon of salt. Cook the mixture for 2-3 minutes until just tender. Transfer to beans to a bowl of ice water and drain them.
In a small bowl, combine together the onion and vinegar and let the mixture stand for about 5 minutes.
In a large bowl, whisk together soy sauce, honey, hot sauce, and peanut oil.
Add the green beans and mix to combine.
Toss the mixture with tomatoes, onion, cilantro, and peanuts.
Serve and enjoy!

Servings: 8

Hearty Pumpkin Seed Salsa

Try a festive pumpkin seed salsa recipe this holiday season to wow friends and family!

Ingredients

1/4 cup of olive oil
1 cup of hulled pumpkin seeds
1 serrano chile, halved and sliced
Salt to taste
2 garlic cloves, finely minced
1/2 pound of tomatillos, quartered
2 scallions, sliced
1/2 cup of fresh cilantro leaves and stems (plus additional for garnish)
2 tablespoons of lime juice

Instructions

Heat olive oil in a skillet over medium heat.
Add pumpkin seeds, chiles, and 1/4 teaspoon salt.
Cook, stirring occasionally, until some seeds start to puff and brown (about 6-8 minutes).
Reserve 1 tablespoon of toasted seeds to use as a garnish.
Remove the skillet from the heat, stir in garlic, and let the mixture cool for 15 minutes.
Transfer the pumpkin seed mixture to a food processor.
Add tomatillos, scallions, cilantro, and lime juice. Process the mixture until its texture is coarse.
Season the mixture with additional salt if needed.
Transfer it to a serving dish. Garnish with cilantro leaves and reserved toasted pumpkin seeds.
Serve the salsa with whole grain chips, whole-grain bread, or fresh veggies.
Enjoy!

Servings: 2 cups

Flavorful Apple Nachos

Replace apple or pumpkin pie with the following apple nachos recipe, or serve it as a favorite healthy Thanksgiving side!

Ingredients

2 apples
1/3 cup of natural peanut, almond, or sunflower butter
A handful of shredded coconut (optional)
A handful of slivered almonds or walnuts
Cinnamon to taste
1 tablespoon of lemon juice
A handful of raisins (optional)

Instructions

Wash and slice the apples.
Heat nut butter in a microwave for about 20-30 seconds, until warm and slightly runny.
Lay the apple “nachos” on a serving platter and drizzle them with melted nut butter.
Top the mixture with toppings of your choice.
Serve and enjoy!

Servings: 2

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Fiber-Rich Pear Arugula Salad

Consider this mouth-watering, healthy Thanksgiving side dish this holiday season. Your entire family will love a tasty pear arugula salad recipe!

Ingredients

1/4 cup of olive oil
2 tablespoons of red wine vinegar
1 tablespoon of whole-grain mustard
1 teaspoon of salt
1 teaspoon of black pepper
1 teaspoon of honey
2 cups of baby arugula
2 cups chopped frisée
1/2 head of radicchio, sliced
1 cup of red grapes, halved
3 ounces of blue cheese
3 pears, thinly sliced

Instructions

Whisk together olive oil, red wine vinegar, mustard, salt, pepper, and honey in a large mixing bowl.
Add arugula, frisée, and radicchio to the bowl and toss to combine well.
Add grapes, most of the blue cheese (reserve a little for the topping), and most of the pears (reserve a few slices for the topping). Toss to combine.
Top the salad with the remaining cheese and pear slices.
Serve and enjoy!

Servings: 4

Savory Chicken Wild Rice Casserole

You can't go wrong when choosing a nutrient-dense chicken and wild rice casserole recipe as a healthy Thanksgiving side dish!

Ingredients

1 cup of uncooked wild rice (3 cups cooked)
4 tablespoons of olive oil, divided
1 1/4 pounds of boneless skinless chicken thighs, diced
1 medium yellow onion, diced
1 small butternut squash, peeled and cubed (about 5 cups)
1/2 teaspoon of salt
1/2 teaspoon of black pepper
1 tablespoon of chopped thyme plus additional for garnish
3/4 cup of reduced-sugar dried cranberries
1/2 cup of freshly grated Parmesan cheese, divided

Instructions

Cook the rice according to package directions, and drain off the excess liquid.
Preheat your oven to 350° Fahrenheit.
Lightly coat a 9×13-inch baking dish with cooking spray and set it aside.
In a large skillet, heat 2 tablespoons of olive oil over medium heat.
Add diced chicken and sauté the mixture until the chicken is cooked through and no longer pink (about 6 minutes). Place it on a paper towel-lined plate and set aside.
Carefully wipe the skillet clean.
Heat the remaining 2 tablespoons of olive oil over medium heat.
Add the diced squash, onions, salt, and pepper.
Sauté the mixture until the onions soften (about 2 minutes). Cover and cook, stirring occasionally, until the squash gets tender (about 6-8 minutes).
Stir in thyme, cranberries, chicken, rice, and 1/4 cup of Parmesan cheese.
Transfer the mixture to a prepared baking dish and bake it for 20 minutes.
Remove the dish from the oven and sprinkle it with 1/4 cup of Parmesan cheese.
Bake an additional 5 minutes until the cheese melts.
Sprinkle the dish with extra chopped thyme.
Serve warm and enjoy!

Servings: 4-6

Parmesan Roasted Broccoli

Consider a simple, yet flavorful, parmesan roasted broccoli recipe that's packed with fiber, vitamins, and minerals!

Ingredients

1 head of broccoli, cut into florets
1 tablespoon of olive oil
Salt and black pepper to taste
1/4 cup of grated Parmesan cheese

Instructions

Preheat your oven to 450° Fahrenheit.
Toss the broccoli with olive oil, salt, and pepper.
Spread it out evenly on a baking sheet.
Roast the broccoli in the oven until tender and lightly browned (about 12 minutes).
Remove it from the oven, toss with the cheese, serve, and enjoy!

Servings: 4

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Festive Butternut Squash Soup

Warm up on a cold Thanksgiving Day with this savory, nutritious butternut squash soup recipe!

Ingredients

2 tablespoons of olive oil
1/2 yellow onion, diced
3 tablespoons of fresh rosemary, chopped
1 large butternut squash, peeled and cubed
2 cups of vegetable stock
3/4 cup of canned coconut milk
1 teaspoon of salt
1/4 teaspoon of black pepper

Instructions

Heat olive oil in a large pot over medium heat.
Add in the onion and cook until softened (about 4 minutes).
Add the rosemary and squash. Cook the mixture for another minute.
Add stock and coconut milk, and bring the mixture to a boil. Reduce it to a simmer and cook for 15-20 minutes (until the squash softens).
Season the soup with salt and pepper.
Blend the mixture until smooth.
Serve and enjoy!

Servings: 2-4

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Healthy Thanksgiving Sides: 10 Delicious and Nutritious Recipes appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Kale Recipes: How To Cook It AND Make It Taste Good!

Erin Coleman — Tue, 26 Oct 2021 01:00:32 +0000

Kale is loaded with nutrients, but it can be a hard sell to the picky eaters in your house … unless you have some delicious kale recipes on hand!

If you're in search of nutritious kale recipes that taste delicious, choose the recipes below that are loaded with nutrient-dense ingredients and can maximize your health!

Your friends and family will love these flavorful, mouth-watering kale recipes!

The key is choosing nutritious kale recipes that match you and your family's lifestyle and taste preferences to reap a variety of health benefits!

And as always, avoid kale recipes containing high-fat meats, processed meats, fried foods, sugary condiments, or other sources of added sugar.

Learn to love kale today with these amazing kale recipes!

Want more greens? Check out these delicious weight loss salads!

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Health Benefits of Kale

Kale offers numerous health and wellness benefits because of its exceptional nutritional content.

Each 1-cup portion of chopped kale offers the following:

Calories: 34
Carbohydrates: 7 grams
Fiber: 1 gram
Protein: 2 grams
Fat: 0 grams

Kale is also an excellent source of calcium, iron, potassium, vitamin A, and vitamin C.

Kale offers a variety of health and wellness.

It aids in healthy weight management and can lower cholesterol, blood pressure, and your risk of cancer, obesity, diabetes, heart disease, and other chronic conditions.

Kale can give you a boost of energy and help meet your body's daily nutritional needs, lowering your risk of nutritional deficiencies.

There are many ways you can cook kale or add it to some of your favorite recipes!

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The 7 Best Ways to Cook Kale

You can eat kale raw, add it to salads or smoothies, or cook it!

Some of the healthiest ways to cook kale include:

Crisp It

Preheat your oven to 300 Fahrenheit.
Trim and discard the stem ends of the kale leaves.
Discard any large ribs from the center of the kale leaves.
Rinse the kale leaves with cool water and pat them dry.
Cut larger kale leaves into smaller pieces.
Place kale in a large bowl and drizzle it with olive oil.
Toss kale pieces until they're evenly coated with the oil.
Arrange kale leaves on a baking sheet in a single layer.
Sprinkle the kale with salt.
Bake it for 20 minutes (you may have to cook it in batches).
Remove kale from the oven and let it cool.
Serve and enjoy!

Blanch It

Boil a large pot of salted water.
Place kale in the water.
After a minute or two, remove kale from the boiling water and place it in an ice-water bath.
Drain the kale, serve, and enjoy!

Steam It

Add 1-2 inches of water to a pot that fits a steamer basket.
Set the steamer basket inside the pot so it sits 3 inches above the bottom of the pan.
Bring the water to a boil and add kale.
Cover the pot and cook the kale over high heat until it reaches the desired doneness (about 10 minutes).
Transfer the kale to an ice bath and drain it.
Serve and enjoy!

Microwave It

Clean and shred kale and place it in a microwave-safe bowl.
Add 1 tablespoon of water to the bowl.
Cover the bowl with a paper towel and place it in the microwave.
Cook the kale for about 2 minutes.
Pour the kale into a strainer to remove excess water.
Serve and enjoy!

Braise It

Heat olive oil in a large pot over medium heat.
Add salt, pepper, or other seasonings of your choice.
Add the kale and reduce heat to medium-low.
Cook the kale, stirring frequently, for about 3 minutes or until it begins to wilt.
Cover the pot and cook until the kale is tender to your liking (a few more minutes).
Serve and enjoy!

Roast It

Preheat your oven to 350 degrees Fahrenheit.
Place kale in a large bowl of water and wash it.
Drain the kale and use a salad spinner to dry it.
Place dried kale in a bowl and toss it with olive oil, salt, and pepper if desired.
Divide the kale among sheet pans and roast it for about 15 minutes or until crisp.
Serve and enjoy!

Sauté It

To sauté kale, rinse the kale and pat it dry.
Remove the thick parts of the kale stems.
Coarsely chop it into bite-sized chunks.
Heat garlic in olive oil over medium-high heat.
Add kale and vegetable stock and heat the mixture on high (covered) for about 5 minutes.
Remove the cover and cook the mixture, stirring frequently, until the liquid evaporates.
Season the kale with salt and pepper if you'd like.
Serve and enjoy!

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10 Nutritious Kale Recipes

Consider some of the following mouth-watering kale recipes for your next family dinner, party, or big event!

Shredded Pork and Kale Stew

This shredded pork and kale stew recipe is bursting with flavor and loaded with protein, fiber, vitamins, minerals, and other essential nutrients!

Ingredients

2 medium sweet potatoes, cubed
2 cups of fresh kale, chopped
1 large onion, chopped
3 garlic cloves, minced
1 boneless lean pork roast (2 1/2-3 1/2 pounds)
14-ounce can of cannellini beans, rinsed and drained
1 1/2 teaspoons of Italian seasoning
1/2 teaspoon of salt
1/2 teaspoon of pepper
3 14-ounce cans of chicken broth

Instructions

Place sweet potatoes, kale, onion, and garlic in a slow cooker.
Place the roast over the vegetables and add beans and seasonings.
Pour broth over the top of the mixture.
Cook the mixture, covered, on low heat until the meat gets tender (about 8-10 hours).
Remove the meat and cool it slightly.
Skim fat from the juices.
Shred the pork with two forks and return it to the slow cooker.
Heat the mixture, serve, and enjoy!

Servings: 9

Apple Kale Salad

If you're in the mood for a festive, refreshing, nutritious salad that's energizing and packed with nutrients, you'll love this apple kale salad recipe!

Ingredients

10 cups of sliced kale
1 medium apple, sliced
3 tablespoons of olive oil
2 tablespoons of lemon juice
1 teaspoon of salt
1/2 teaspoon of pepper
1/4 cup of crumbled feta cheese
1/4 cup of salted pumpkin seeds

Instructions

Place kale in a large bowl.
Massage kale with your hands until the leaves become soft and darkened (about 2-3 minutes).
Sir in the apples.
Whisk together oil, lemon juice, salt, and pepper until well blended.
Drizzle the mixture over the salad and toss to coat.
Sprinkle the salad with cheese and pumpkin seeds.
Serve and enjoy!

Servings: 8

Tai Asparagus, Kale, and Garlic Mushrooms

This asparagus, kale, and garlic mushroom recipe makes the perfect flavorful side dish for just about any occasion!

Ingredients

3 tablespoons of coconut oil
10 ounces of fresh mushrooms, quartered (about 4 cups)
1 pound of fresh asparagus, trimmed and cut into pieces
2 garlic cloves, thinly sliced
1/2 teaspoon of dried oregano
1/4 teaspoon of salt
1/4 teaspoon of pepper
2 cups of fresh kale, chopped
2 teaspoons of soy sauce (use low-sodium soy sauce if needed)
1 teaspoon of balsamic vinegar
Toasted sesame seeds (optional)

Instructions

In a large skillet, heat oil over medium-high heat.
Add mushrooms and cook, stirring occasionally, until lightly browned (about 4-6 minutes).
Add asparagus, garlic, oregano, salt, and pepper.
Cook the mixture and stir until tender and crisp (about 2-4 minutes).
Add the kale, cook, and stir until wilted (about 2-4 minutes).
Remove the mixture from the heat.
Stir in soy sauce and vinegar.
Top with sesame seeds if desired, serve, and enjoy!

Servings: 4

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Kale and Vegetable Frittatas

Serve this kale and vegetable frittata recipe for breakfast or any time of the day!

It's loaded with protein, fiber, vitamins, and minerals.

Ingredients

1 medium sweet potato, cut into bite-sized pieces
2 tablespoons of water
7 large eggs
3 tablespoons of milk
1/4 teaspoon of salt
1/8 teaspoon of pepper
6 uncured turkey bacon strips, chopped
1 small green pepper, chopped
1/2 cup of red onion, chopped
2 cups of fresh kale, chopped

Instructions

Preheat your oven to 375 degrees Fahrenheit.
Place sweet potatoes and water in a microwave-safe bowl. Microwave them, covered, on high heat until just tender (about 5-6 minutes), and drain.
Whisk together the eggs, milk, salt, and pepper.
In a skillet, cook the bacon over medium heat until crisp, stirring occasionally.
In olive oil, sauté green peppers, onions, and kale over medium heat until tender (about 4-5 minutes).
Reduce heat to low. Stir in the egg mixture and add potatoes and bacon.
Cook the mixture until the eggs are partially set (about 1-2 minutes).
Transfer the mixture to an oven and bake it until the eggs set (about 5-7 minutes).
Cut the frittata into wedges, serve, and enjoy!

Servings: 4

Meatball and Kale Couscous Soup

Consider this nutritious, savory, flavorful, and easy-to-prepare meatball and kale couscous soup recipe!

Ingredients

1 pound of very lean ground beef or ground turkey
2 teaspoons of dried basil
2 teaspoons of dried oregano
1/2 teaspoon of salt
1 large onion, chopped
2 teaspoons of canola oil
1 bunch of collard greens, chopped (about 8 cups)
1 bunch of kale, chopped (about 8 cups)
2 cartons (32 ounces each) of vegetable stock
1 tablespoon of white wine vinegar
1/2 teaspoon of crushed red pepper flakes
1/4 teaspoon of pepper
9-ounce package of pearl couscous

Instructions

In a small bowl, combine beef or turkey, basil, oregano, and salt.
Shape the mixture into bite-sized balls.
In a large skillet coated with cooking spray, brown the meatballs, drain them, remove the meatballs, and set them aside.
In the same skillet, brown the onion in canola oil.
Add greens and kale and cook for about 6-7 minutes longer, or until wilted.
Combine the greens mixture, meatballs, stock, vinegar, pepper flakes, and pepper.
Bring the mixture to a boil, reduce heat, cover, and simmer for 10 minutes.
Return the mixture to a boil and stir in the couscous.
Reduce heat, cover, and simmer (stirring once) until the couscous gets tender (about 10-15 minutes).
Serve the soup hot and enjoy!

Servings: 10

Kale Blueberry Protein Smoothie

If you're in the mood for a flavorful, nutrient-dense protein shake, consider a kale blueberry protein smoothie recipe to impress friends and family!

Ingredients

1 cup of frozen blueberries
1 cup of baby kale
1 cup of plain Greek yogurt
1 banana
1 scoop of protein powder
2 tablespoons of old fashioned oats
1 tablespoon of chia seeds
Ice

Instructions

Combine the blueberries, kale, yogurt, banana, protein powder, oats, chia seeds, and 1/2 cup of ice in a blender and blend the mixture until smooth.
Serve immediately and enjoy!

Servings: 2

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Kale Chips

Replace traditional potato chips with this simple, healthier kale chips recipe!

Ingredients

1 bunch of kale, washed
2 tablespoons of olive oil
1-3 teaspoons of Old Bay Seasoning
Sea salt to taste

Instructions

Preheat your oven to 300 degrees Fahrenheit.
Remove tough stems from the kale and tear the leaves into large pieces.
Place them in a bowl and toss with olive oil and seasonings.
Arrange the leaves in a single layer on greased baking sheets.
Bake the kale, uncovered, for 10 minutes and rotate the pans.
Continue baking until the kale is crisp and just brown (about 15 minutes longer).
Let the kale chips stand for at least 5 minutes.
Serve and enjoy!

Servings: 4

Kale Winter Crunch Salad

Serve this tasty, flavorful, crunchy winter salad recipe during the cold winter months or any time of the year!

Ingredients

1/4 cup of raw sunflower seeds
1 teaspoon plus 1/3 cup of olive oil
Salt and pepper to taste
1/2 small shallot
1/2 large lemon
1 small garlic clove
2 tablespoons of Dijon mustard
1 large bunch of kale (about 3/4 pound)
6 ounces of Brussels sprouts
2 ounces of Parmesan cheese
1 apple, thinly sliced

Instructions

Preheat your oven to 350 degrees Fahrenheit.
Toss 1/4 cup of sunflower seeds and 1 teaspoon of oil on a baking sheet. Season the seeds with salt and pepper.
Roast the seeds until darkened and fragrant (about 7–10 minutes) and let them cool.
Finely chop the shallot in half and transfer it to a bowl.
Using a fork, juice a lemon half over the bowl. You should have about 2 tablespoons of juice.
Finely grate 1 garlic clove into the bowl.
Whisk in 2 tablespoons of Dijon mustard and season the mixture with salt and pepper.
Wash and dry 1 bunch of kale and pat the leaves dry. Strip the leaves from the stems and discard the stems. Thinly slice the leaves and transfer them to a large bowl.
Trim Brussels sprouts and pull off the dry outer leaves. Cut them in half lengthwise and arrange the halves cut side down on a board. Very thinly slice them and add Brussels sprouts slices to the bowl with the kale.
Grate 2 ounces of Parmesan using a box grater.
Add apple slices to the bowl with the kale.
Whisk 1/3 cup of oil into the bowl with the lemon mixture.
Drizzle the dressing over the kale mixture and season it with salt and pepper. Toss to coat.
Add cheese and sunflower seeds and toss lightly.
Serve and enjoy!

Servings: 4

Chickpea Pancakes with Kale

Skip traditional pancakes for this healthier chickpea pancakes and kale recipe!

Ingredients

1/2 cup of chickpea flour
6 tablespoons of olive oil, divided
Kosher salt
3 garlic cloves, divided
15-ounce can of chickpeas, drained
1 tablespoon of curry powder or chile powder
1 small bunch of kale, stemmed, with the leaves torn
1 small fennel bulb, thinly sliced
1/4 cup of tahini
2 tablespoons of fresh lemon juice

Instructions

Whisk chickpea flour, 1 tablespoon of oil, a pinch of salt, and 1/2 cup water in a medium bowl.
Let the batter sit for at least 10 minutes.
Heat 2 tablespoons of oil and 2 garlic cloves in a skillet over medium heat, tossing occasionally, until the garlic is lightly browned (about 3 minutes).
Add the chickpeas and increase the heat to medium-high.
Cook, tossing occasionally, until the chickpeas are lightly browned (6–8 minutes).
Add seasonings to the chickpeas.
Add kale and continue to cook, tossing occasionally, until the kale wilts (about 2 minutes).
Transfer it to a medium bowl, add fennel, and toss to combine.
Finely grate the remaining garlic clove into a small bowl.
Whisk in tahini, lemon juice, 2 tablespoons of oil, and 2 tablespoons of water until thick and smooth. Season with salt.
Heat 1 1/2 teaspoons of oil in a skillet over medium-high heat.
Add half of the reserved batter to the center of the skillet and tilt the skillet so it spreads out into a thin pancake shape.
Cook, undisturbed, until well browned and crisp underneath (2–3 minutes).
Flip over and cook just until lightly browned on the second side (about 1 minute).
Repeat with the remaining oil and batter.
Top each pancake with chickpea salad, drizzle it with tahini sauce, serve, and enjoy!

Servings: 2

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Mushrooms with Blended White Beans and Kale

This mushrooms with white beans and kale recipe is loaded with flavor and nutrients, and is very unique!

Ingredients

6 tablespoons of olive oil, divided
4 ounces of maitake mushrooms, broken into pieces
4 ounces of shiitake mushrooms, cut into slices
Kosher salt
14.5-ounce can of cannellini beans, rinsed, drained
2 tablespoons of lime juice, plus wedges for serving
2 garlic cloves, divided
4 scallions, cut into pieces
1 bunch of kale, stems removed and leaves torn
1/2 cup of crumbled feta cheese
1 tablespoon of toasted sesame seeds
1 cup of cilantro leaves

Instructions

Heat 2 tablespoons of oil in a large skillet over medium-high heat.
Add mushrooms and cook, tossing occasionally, until brown and crispy (8–10 minutes).
Season with salt and transfer to a plate.
Purée beans, lime juice, 3 tablespoons of oil, 1 garlic clove, and 3 tablespoons of water in a blender until smooth (add more water if needed). Season with salt.
Heat 1 tablespoon of oil in a skillet over medium-high heat.
Add scallions and remaining garlic and cook, tossing, until slightly brown (about 1 minute).
Add the kale and cook, tossing often, until it becomes wilted and crisp-tender (3-5 minutes). Season with salt and transfer the mixture to a plate with the mushrooms.
Divide the bean purée between 2 bowls.
Top with the greens, feta, mushrooms, sesame seeds, and cilantro.
Serve with lime wedges if you'd like and enjoy!

Servings: 2

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

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Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

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The post Kale Recipes: How To Cook It AND Make It Taste Good! appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Apple Recipes: 10 Ways to Use All Those Apples You Picked!

Erin Coleman — Tue, 19 Oct 2021 01:00:31 +0000

Don't just slather them in caramel! Make the most of your fall apple-picking efforts with our nutritious and delicious apple recipes!

Apples are exceptional for you and your family's health, but finding apple recipes that your family will actually enjoy may be more of a challenge.

When searching for apple recipes, it's important to keep a few things in mind.

Steer clear of recipes containing added sugar or ingredients containing added sugar.

The natural sugars present in apples make apple recipes sweet enough!

Also, avoid recipes containing highly processed meats, fatty cuts of red meat, fried foods, and sugar-sweetened beverages or condiments.

Knowing about the health benefits of apples and having nutritious apple recipes on hand can maximize your nutrition and overall wellness.

Your friends and family will adore the nutrient-dense, flavorful apple recipes below!

Want more autumn delights? Check out these healthy fall foods!

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Health Benefits of Apples

Apples offer a variety of health and wellness benefits because of their lower-calorie nature, fiber, vitamin, and mineral content.

Each medium apple provides the following:

Calories: 72
Carbohydrates: 19 grams
Fiber: 3 grams
Protein: 0 grams
Fat: 0 grams

Apples are also a source of potassium and vitamin C.

They enhance healthy weight management, especially when eaten in place of desserts and other sweet treats.

The fiber and antioxidants found in apples and can help lower your cholesterol, blood pressure, and the risk of cancer, obesity, diabetes, heart disease, and other chronic conditions.

Apples offer you a boost of quick energy, making them an excellent pre- or post-workout snack.

Apples help meet your body's daily nutritional needs, allowing you to look and feel your best with a low risk of nutritional deficiencies.

There are many ways you can cook apples, dehydrate them, or add them to your favorite nutritious apple recipes!

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Best Ways to Eat Apples

There are several different ways you can eat apples to make them taste delicious!

Examples include:

Eat cold apples sliced as a snack
Blend apples in fruit smoothies or protein shakes
Eat apples with other fruits in fruit salads
Dip apples in Greek yogurt
Dip apples in peanut butter, almond butter, cashew butter, sunflower butter, or any other favorite nut butter
Try fruit kabobs containing apples, dipped in Greek yogurt or nut butter
Make homemade apple sauce
Dehydrate apples
Bake apples with cinnamon

To maintain exceptional health, aim to eat about 2 servings of apples or other fruit each day!

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10 Nutritious Apple Recipes

You won't want to pass up these flavorful, mouth-watering, delicious apple recipes! Your friends and family will love them too!

Apple Beet Salad

This nutritious, colorful, apple beet salad recipe tastes delicious and it's packed with fiber and other essential nutrients.

Serve it up as a side dish for just about any occasion!

Ingredients

8 medium beets (about 2 ½ pounds) with leaves and stems cut off
1/2 cup of extra-virgin olive oil
1/4 cup of apple cider vinegar
2 teaspoons of Dijon mustard
1 teaspoon of salt
1/2 teaspoon of ground black pepper
1 large apple, cored and sliced
1/2 cup of chopped, roasted, salted pistachios

Instructions

Preheat your oven to 400 degrees Fahrenheit.
Wrap each beet individually in foil.
Place the beets on a baking sheet and roast them for 1 hour or until tender. Let the beets cool.
Peel the beets, cut them into thin wedges, and place them in a serving bowl.
Whisk together olive oil, vinegar, mustard, salt, and pepper in a bowl and pour the mixture over the beets. Toss to coat.
Add the apples and toss to coat.
Serve the salad right away or refrigerate it until you're ready to serve.
Top the salad with pistachios and enjoy!

Servings: 8

Healthy Hot Apple Cereal

Serve this hot apple cereal recipe for breakfast, as a snack, or any time of the day!

It's nutritious and delicious, and family members of all ages will adore it.

Ingredients

6 Honeycrisp apples (about 1 1/2 pounds)
1 cup of coconut milk
2/3 cup of roasted cashews (plus more for serving)
2 tablespoons of ground flaxseeds
2 teaspoons of ground cinnamon (plus more for serving)
1/2 cup of raisins (plus more for serving)

Instructions

Slice 1 apple and set aside 1/4 cup of coconut milk.
Cut the remaining 5 apples into bite-sized chunks.
Add apple chunks, 3/4 cup of coconut milk, and 2/3 cup of water to a medium saucepan and bring the mixture to a simmer over medium-high heat.
Continue to simmer, stirring occasionally, until the liquid gets reduced by half and the apples are tender (about 10 to 12 minutes).
Remove the apples from the heat and gently mash them, leaving some chunks for added texture.
Pulse the cashews in a food processor until ground.
Transfer the cashews to a bowl and stir in flaxseeds and cinnamon.
Fold the cashew mixture with raisins into the mashed apple mixture and stir until well combined.
Divide the mixture among 4 bowls and drizzle each with 1 tablespoon of coconut milk.
Top each bowl with apple slices, crushed cashews, raisins, and cinnamon.
Serve and enjoy!

Servings: 4

Nutritious Slow Cooker Applesauce

If you want nutritious applesauce without added sugar, consider the healthy homemade applesauce recipe below!

Ingredients

4 pounds of apples (about 12 medium apples)
3/4 cup of water
1 tablespoon of lemon juice
1 teaspoon of vanilla (optional)
1 teaspoon of ground cinnamon (optional)
1/2 teaspoon of ground allspice (optional)
Pinch of salt

Instructions

Wash and quarter your apples.
Place all of the ingredients in a slow cooker and stir to combine.
Close the lid and cook the mixture on low heat for 6-8 hours or on high heat for 3-4 hours.
Use a potato masher or blender to blend apples to the desired consistency.
Allow the mixture to cool and eat it right away, or place it in an airtight container in the refrigerator until you're ready to serve it.
Enjoy!

Servings: 6

Apple Banana Protein Smoothie

Try a flavorful apple and banana protein smoothie for breakfast, between meals, or before and after workouts!

Ingredients

2 frozen bananas
2 tablespoons of peanut butter
1 apple, peeled and diced
1 teaspoon of cinnamon
2 tablespoons of plain Greek yogurt
1 1/2 cups of unsweetened almond milk

Instructions

Put the ingredients above in a blender.
Blend the mixture until smooth.
Serve and enjoy the smoothie with your family!

Servings: 2

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Healthy Apple Chicken Salad

This apple chicken salad recipe is loaded with fiber- and protein-rich ingredients, as well as essential vitamins and minerals.

It tastes so delicious you'll forget it's good for you!

Ingredients

2 chicken breasts
Salt and pepper
1/3 cup plus 1 tablespoon of vegetable oil
2 tablespoons of red wine vinegar
1 tablespoon plus 1 teaspoon of Dijon mustard
1 teaspoon of honey
2 apples
1/2 cup of chopped walnuts
1 small head of escarole, torn into pieces
2 heads of endive, trimmed and sliced
4 ounces (about 1 cup) of shredded cheddar cheese (optional)

Instructions

Preheat your oven to 375 degrees Fahrenheit.
Season the chicken with 1 teaspoon of salt and pepper to taste.
Heat 1 tablespoon vegetable oil in a large skillet over medium-high heat.
Add the chicken and cook until it's golden (about 5 minutes).
Transfer the chicken to an oven and roast it until a meat thermometer reads 165 degrees Fahrenheit (about 25 minutes). Flip the chicken halfway through.
Transfer the chicken to a cutting board and let it rest for 5 minutes.
To make dressing, whisk together vinegar, mustard, and honey in a large bowl.
Add 1/3 cup of vegetable oil, whisking the mixture until emulsified.
Slice the chicken.
Thinly slice the apples and add them to the dressing with walnuts, escarole, and endive.
Season the salad with salt and pepper.
Toss it and top the salad with chicken and cheese (optional).
Serve and enjoy!

Servings: 4

Nutritious Apple Chips

Make a batch of this apple chips recipe as a nutritious treat, between-meal snack, or quick pick-me-up when you're traveling or on the go!

Ingredients

1/4 teaspoon of ground aniseed
1/4 teaspoon of ground ginger
1/4 teaspoon of pumpkin pie spice
Pinch of salt
2 apples

Instructions

Preheat your oven to 225 degrees Fahrenheit.
Line two cookie sheets with parchment paper.
Combine anise, ginger, pie spice, and salt in a small bowl.
Thinly slice the apples and arrange them on prepared cookie sheets (make sure the apples are close together but not touching each other.
Sprinkle them with the spice blend and bake for 1 hour.
Flip the apples over and bake until crispy for another 1 hour (or 1 hour and 15 minutes).
Cool the apples completely. Eat them right away or store the apples in an airtight container for up to 3 days.
Serve and enjoy!

Servings: 6-8

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Cinnamon Apple Protein Pancakes

This flavorful, satiating, cinnamon protein apple pancakes recipe makes the best breakfast that keeps you full all morning long!

Ingredients

1 ½ cups of oats
1 apple, shredded with a cheese grater
1 banana, mashed with a fork
1/2 cup of milk
2 eggs, whisked
1/4 cup of vanilla protein powder
2 tablespoons of flaxseed meal
1 tablespoon of cinnamon
1 teaspoon of baking powder
1/2 teaspoon of nutmeg
1/4 teaspoon of ground cloves
1/4 teaspoon of salt

Instructions

Combine all of the ingredients in a bowl and set it aside.
Heat a nonstick sauté pan over medium-high heat and spray it with nonstick cooking spray.
Pour pancake batter on a griddle and cook it until the pancakes are browned (about 2-3 minutes). Flip over the pancakes and cook them for 2-3 more minutes until the other sides get browned.
Cook the pancakes in batches until all of them are cooked.
Serve and enjoy!

Servings: 4

Spicy Apple Slaw

Serve this nutritious apple slaw recipe as a side dish for just about any occasion!

It's loaded with fiber, vitamins, minerals, and flavor!

Ingredients

Slaw

Two 14-ounce bags of slaw mix
3/4 cups of golden raisins
1/4 cup of chopped pickled jalapeños
1/4 cup of chopped fresh cilantro
1/4 cup of chopped Italian parsley
1/4 cup of chopped mint
2 red apples, julienned

Dressing

1/4 cup of jalapeño pickling juice
1/4 cup of apple juice
1/2 teaspoon of red chile flakes
1/2 teaspoon of chili powder
Salt and pepper

Instructions

In a large bowl, toss together slaw mix, raisins, jalapeños, cilantro, parsley, mint, and apples.
In a medium bowl, whisk together pickling juice, apple juice, chile flakes, chili powder, a pinch of salt, and a few grinds of pepper.
Pour the dressing over the bowl with the slaw and toss the mixture to combine.
Chill the slaw for 2 hours, stirring it once while chilling.
Serve the apple slaw cold or at room temperature and enjoy!

Servings: 6-8

Simple Apple Nachos

This nutritious apple nachos recipe is delicious but simple to make. Recruit your friend or family to help you prepare it!

Ingredients

2 tablespoons of creamy peanut butter, melted in the microwave
1 apple
Your favorite toppings (dark chocolate, raisins, chia seeds, peanuts, cashews, walnuts, sliced almonds, sliced bananas, etc.)

Instructions

Slice a fresh apple and arrange the slices on a plate.
Microwave the peanut butter until melted.
Drizzle the peanut butter over apple slices.
Top the apples with nuts, raisins, banana slices, or any other nutritious toppings.
Serve and enjoy your apple nachos!

Servings: 1-2

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Turkey Apple Breakfast Meatballs

Serve this turkey apple breakfast meatball recipe for breakfast, as an appetizer, or even for lunch or dinner!

Ingredients

1 pound of very lean ground turkey
1/4 cup of fresh rosemary, chopped
1/2 cup gala, red, or honey crisp apples, peeled and diced
1 tablespoon of olive oil
4 slices of uncured turkey bacon
1/3 cup of white onion, chopped
1 teaspoon of salt
1 teaspoon of pepper
1/2 teaspoon of garlic powder
1/2 teaspoon of chili powder
1/2 teaspoon of dried thyme
2 tablespoons of coconut aminos
1 egg

Instructions

Preheat your oven to 400 degrees Fahrenheit.
Add olive oil to a skillet with uncured turkey bacon.
Sauté the bacon until both sides are crispy, flipping it occasionally.
Set the bacon aside on a paper towel.
When it's cool, chop the bacon into tiny pieces.
Combine all of the ingredients in a large mixing bowl.
Place the bowl in a refrigerator for about 30 minutes.
Use your hands to shape the turkey mixture to form 1 1/4- to 1 1/2- inch meatballs.
Place the meatballs on a parchment paper-lined baking sheet, leaving space between each meatball.
Bake the meatballs for 15 to 20 minutes.
Remove them from the oven, serve, and enjoy!
You can also store turkey meatballs in an airtight container in the refrigerator, or freeze them until you're ready to enjoy this delicious recipe!

Servings: 24 meatballs

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Apple Recipes: 10 Ways to Use All Those Apples You Picked! appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Healthy Tailgate Snacks For a Guilt-Free Game Day!

Erin Coleman — Thu, 23 Sep 2021 01:00:54 +0000

With several sports seasons in full swing, you might be curious about which healthy tailgate snacks you should offer to friends and family.

The good news is you can still enjoy the tailgate experience without overloading on chips, dips, hot dogs, and wings.

You just need to know what foods to choose and which to avoid!

That's why we've laid out 25 great healthy tailgate snacks you can serve at home or on the road, as well as some things you should always try to avoid.

Keep reading for our favorite healthy tailgate snacks that are sure to score with all your friends and family!

Looking for healthy snacks for kids? Try these delicious and nutritious ideas!

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Improve your mindset & Discipline
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Healthy Tailgate Snacks to Choose

Consider choosing some of the following healthy tailgate foods this sports season when spending time with the ones you love!

Popcorn

Popcorn is loaded with fiber and is considered a whole grain.

It makes the perfect tailgating food for a variety of reasons, and your friends and family will enjoy munching on it before and during sports games.

But avoid certain types of popcorn, such as caramel corn and popcorn that's overly loaded with butter, artificial flavors, or excess salt.

Air-popped is best flavored with a little bit of salt, herbs, or other favorite seasonings!

Veggie Platters

Many adults and children don't eat as many vegetables as their bodies need to maintain exceptional health.

Prepare your own veggie tray or choose a store-bought veggie tray for your next healthy tailgate snack.

Add cherry tomatoes, celery, carrots, broccoli, cauliflower, bell peppers, cucumbers, or mushrooms to your platter and serve them with hummus or oil-based salad dressing without added sugar.

You might also string fresh-cut vegetables on kabobs as a healthy tailgate snack this sports season!

Another excellent option is ants on a log.

You can prepare this nutritious snack by topping celery sticks with peanut butter and raisins for the kids.

Fruit Plates or Kabobs

Cutting up fresh fruit, or making simple fruit kabobs on skewers, is another refreshing option for healthy tailgate snacks.

Cut up fresh melon, grapes, pineapple, peaches, kiwi fruit, apples, pears, watermelon, or other fresh fruits.

Coat them in lemon juice if needed to prevent browning before packing them in your favorite airtight tailgating containers.

Dip fresh fruit in peanut butter, Greek yogurt, or almond butter as your next nutritious pregame snack!

Cubed Cheeses

You can't go wrong when bringing a cheese tray as a healthy tailgate snack this sports season.

Choose a variety of sliced, cubed, or string cheeses and bring toothpicks to scoop up the cheese with.

Mix in whole-grain crackers or sliced veggies if you'd like!

Grilled Chicken or Shrimp Kabobs

Rather than grilling hot dogs or brats, which are are traditional tailgating foods but both highly processed, grill chicken or shrimp kabobs instead!

You can thread fresh veggies on your kabobs before throwing chicken or shrimp on the grill.

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Capri Salad Kabobs

Another simple, yet healthy tailgate snack is Capri salad kabobs you can easily take with you to pregame tailgating parties.

You'll need grape or cherry tomatoes, fresh mozzarella balls, basil leaves, olive oil, and balsamic vinegar plus skewers.

Simply string the mozzarella balls, tomatoes, and basil leaves on skewers according to your recipe instructions and drizzle them with, or dip them in, a mixture of oil and vinegar!

Turkey Chili

Whip up a batch of your favorite fall turkey chili and bring it in a crockpot to your next tailgate or pregame party this sports season.

Ingredients include lean ground turkey (you can also choose shredded chicken) plus tomato juice or sauce, veggies, beans, and all of your favorite chili seasonings!

Turkey chili is loaded with protein, fiber, and a variety of other heart-healthy nutrients and makes the perfect addition to tailgating festivities.

Black Bean or Turkey Burgers

Black bean and turkey burgers, or lean organic beef burgers, are more nutritious than traditional, fatty burger patties.

Choose very lean beef or ground turkey, black bean burgers, or other veggie burgers on the grill this sports season.

Pick whole-grain buns or skip the bun altogether in favor of lettuce-wrapped burgers!

Nuts or Seeds

Nuts and seeds make the perfect healthy tailgate snack because they're loaded with protein, fiber, heart-healthy fats, vitamins, and minerals.

Nuts and seeds boost satiety without posing a risk of unwanted weight gain.

Avoid nuts or seeds coated in sugar, however.

Choose dry roasted nuts or seeds or unsalted nuts if you're watching your sodium intake.

Mix nuts with whole-grain cereals, pretzels, or roasted chickpeas if you'd like!

Roasted Chick Peas

Chickpeas are also nutrient-dense and one of the healthiest healthy tailgate snacks available.

These peas are packed with protein, fiber, and micronutrients and they boost satiety.

Simply roast chickpeas in olive oil, salt, pepper, or other seasonings according to roasted chickpea recipe instructions.

Afterward, let them cool and bring them to your next pregame event!

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Turkey Meatballs

Rather than traditional meatballs in sauce containing added sugar for a tailgate snack, make your own homemade turkey meatball recipe instead!

Ingredients include very lean ground turkey, eggs, bread crumbs, garlic, onions, parsley, salt, pepper, and oregano.

Or, mix and match your favorite nutritious ingredients to create your own version of healthy pre-game turkey meatballs!

Avocado Bean Dip

Consider a simple, nutritious, avocado bean dip recipe as a healthy tailgate snack your friends and family will love, as it's loaded with flavor.

Ingredients include cannellini beans, avocados, cilantro leaves, lime juice, onion powder, salt, cumin, hot pepper sauce, and garlic powder.

Combine the ingredients according to your recipe instructions and serve them with fresh veggies, pretzels, or whole-grain chips and enjoy!

Flavorful Edamame

Edamame is simple to make, yet it's loaded with fiber, high-quality protein, vitamins, and minerals.

Boil edamame to cook it until tender (about 4-5 minutes), drain it, and toss with salt, ginger, garlic powder, or any other favorite seasonings.

Serve and enjoy!

Tuna Artichoke Salad

This mouth-watering, healthy tailgate snack of tuna artichoke salad is loaded with nutrients and flavor, and it's easy to make.

Ingredients include artichoke hearts, dill, olive oil, lemon juice, garlic, spinach, black pepper, red bell peppers, and canned light tuna (drained).

Combine the ingredients according to your recipe instructions and serve the tuna mixture over whole-grain bread, whole-grain crackers, or inside of large, fresh tomatoes with the insides removed!

Beet Garlic Hummus

Spice up traditional hummus by choosing a colorful beat and garlic hummus recipe as your next healthy tailgate snack!

Ingredients include beets, garlic, olive oil, chickpeas, salt, pepper, lemon juice, tahini, cumin, Greek yogurt, and dill or parsley.

Prepare the ingredients according to your recipe instructions and serve the mixture with fresh vegetables or whole-grain pita chips!

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Marinated Tomatoes

Serve up fresh, sliced, marinated tomatoes to add extra flavor to a nutritious tailgate snack!

In addition to fresh, thick-sliced tomatoes, other ingredients in marinated tomato recipes include olive oil, red wine vinegar, salt, pepper, cloves, onions, fresh parsley, and minced or dried basil.

Combine all of the ingredients and marinate tomatoes in the mixture in your refrigerator until chilled.

Serve and enjoy them at your next tailgate party!

Avocado Corn Salsa

While traditional salsa is also an excellent choice as a healthy tailgate snack, wow friends and family with this flavorful avocado corn salsa recipe!

Ingredients in it include corn, avocados, peaches, sweet red peppers, red onions, olive oil, white wine vinegar, lime juice, garlic, jalapeno peppers, and a variety of seasonings.

Combine the ingredients together based on your recipe instructions, serve, and enjoy this snack by itself or served with whole-grain chips!

Yummy Asparagus Salad

Instead of traditional tailgate snack foods, try a healthier asparagus salad instead!

It's simple to make and loaded with vitamins, minerals, and fiber.

Common ingredients in asparagus salad recipes include asparagus, salt, pepper, lemon juice, olive oil, tarragon, garlic, and Dijon mustard.

Simply combine together and cook the ingredients according to your recipe instructions, serve, and enjoy!

Banana Cream Freeze

If you're looking for an alternative to ice cream as a healthy tailgate snack, consider a banana cream freeze recipe instead!

Ingredients in this refreshing snack include bananas, almond milk, shredded coconut, peanut butter, walnuts, raisins, and vanilla extract.

The recipe tastes a lot like ice cream, but you can eat it guilt-free and your kids will adore it!

Shredded Pork Tostadas

Pass on the hot dogs, brats, and sloppy joes in favor of this savory pork tostadas recipe.

Ingredients include chicken broth, cumin, salt, pepper, boneless pork roast, onion, cloves, limes, and tostada shells (optional).

Nutritious toppings you might choose include lettuce, avocados, cilantro, lime wedges, salsa, and traditional or refried beans.

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Homemade Protein Bars

Choose low-sugar, prepackaged protein bars or make nutritious homemade protein bars to bring with you as a healthy tailgate snack food for loved ones!

Your friends and family will rave about them and protein bars help keep you full for hours.

Mason Jar Greek Yogurt with Fruit

If you have small mason jars, fill them with plain Greek yogurt topped with fruit (plus nuts or cinnamon if you'd like) as a refreshing tailgate snack.

This tailgate food idea is as nutritious as it is delicious!

Matcha or Coffee Protein Shakes

Protein shakes make the perfect healthy tailgate snack, especially if you choose meal replacements to better control calories during periods of weight loss.

Shakes also help build muscle, burn fat, and lower your risk of overeating at mealtime.

Simply mix together almond milk or water with protein powder plus matcha powder or coffee!

Dill Pickles

Dill pickles don't contain the added sugar found in sweet pickles and make the perfect addition to healthy tailgate snacks.

You can make your own homemade dill pickles using home-grown cucumbers if you'd like, but store-bought dill pickles often taste just as delicious!

Instant Pot Shredded Chicken

Pass on the hot dogs, brats, and hamburgers by choosing shredded chicken as your next healthy tailgate snack!

Ingredients include skinless chicken, garlic salt, paprika, onion powder, black pepper, or any other favorite seasonings.

Simply prepare all ingredients in your slow cooker according to the recipe instructions.

Serve shredded chicken with whole-grain buns or lettuce wraps if you'd like and enjoy!

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Tailgating Foods to Avoid

There are some common tailgate foods, drinks, and condiments to steer clear whenever possible to stay healthy. Examples include:

Sugar-Sweetened Drinks

Soda
Lemonade
Sweet tea
Sugar-sweetened sport drinks
Sugar-sweetened energy drinks
Other sugar-sweetened beverages

Highly Processed Meats

Ham
Sausage
Salami
Deli meats
Hot dogs
Brats
High-fat hamburgers
Regular bacon
Traditional meatballs

Refined Grains

White bread
White tortillas
White hamburger buns
Other refined grains

Sugar-Sweetened Condiments

Ketchup
Barbeque sauce
Honey mustard
Many salad dressings
Other sugar-sweetened sauces
Relish
Sweet pickles

Fried Foods

Fried chicken
Fried onion rings
Fried cheese curds
Fried shrimp
Fried fish
Other fried foods

Other Tailgate Snacks to Avoid

Doughnuts
Other baked goods
Regular potato chips
Candy
Traditional ice cream
Cakes
Cookies
Regular pizza
Meatballs in sauce containing added sugar
Sugar-sweetened beef, pork, or chicken

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

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