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.

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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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Join our 6-Week Program...
You'll Gain Health for Life!

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

• Lose Fat & Reach Your Ideal Weight
• Build Muscle & Strength
• Make healthy Eating Easy
• Improve your mindset & Discipline
• Effective Workouts for Women 40+
• Daily Accountability & Coaching

LEARN MORE HERE »

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

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

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

• Lose Fat & Reach Your Ideal Weight
• Build Muscle & Strength
• Make healthy Eating Easy
• Improve your mindset & Discipline
• Effective Workouts for Women 40+
• Daily Accountability & Coaching

LEARN MORE HERE »

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…

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:

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother Project workouts to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

LEARN MORE ABOUT FM30X »

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

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

Learn More About FM30X

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?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Women 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

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

*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 are olives healthy.

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

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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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 »

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.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

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

• Lose Fat & Reach Your Ideal Weight
• Build Muscle & Strength
• Make healthy Eating Easy
• Improve your mindset & Discipline
• Effective Workouts for Women 40+
• Daily Accountability & Coaching

LEARN MORE HERE »

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.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

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

• Lose Fat & Reach Your Ideal Weight
• Build Muscle & Strength
• Make healthy Eating Easy
• Improve your mindset & Discipline
• Effective Workouts for Women 40+
• Daily Accountability & Coaching

LEARN MORE HERE »

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.).

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

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

• Lose Fat & Reach Your Ideal Weight
• Build Muscle & Strength
• Make healthy Eating Easy
• Improve your mindset & Discipline
• Effective Workouts for Women 40+
• Daily Accountability & Coaching

LEARN MORE HERE »

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…

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:

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother Project workouts to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

LEARN MORE ABOUT FM30X »

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

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

Learn More About FM30X

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?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Women 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

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

*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 answering the question, ‘Is frozen fruit healthy?'

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+.

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.

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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 healthy Thanksgiving sides.

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

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

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother Project workouts to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

LEARN MORE ABOUT FM30X »

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

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

Learn More About FM30X

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?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Women 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

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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 kale recipes.

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+.

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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• Build Muscle & Strength
• Make healthy Eating Easy
• Improve your mindset & Discipline
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• Daily Accountability & Coaching

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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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• Build Muscle & Strength
• Make healthy Eating Easy
• Improve your mindset & Discipline
• Effective Workouts for Women 40+
• Daily Accountability & Coaching

LEARN MORE HERE »

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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• Improve your mindset & Discipline
• Effective Workouts for Women 40+
• Daily Accountability & Coaching

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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

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…

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:

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother Project workouts to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

LEARN MORE ABOUT FM30X »

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• VIP email coaching where we’ll personally walk you through the program.

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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?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Women 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

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

*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 apple recipes.

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+.

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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You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

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• Lose Fat & Reach Your Ideal Weight
• Build Muscle & Strength
• Make healthy Eating Easy
• Improve your mindset & Discipline
• Effective Workouts for Women 40+
• Daily Accountability & Coaching

LEARN MORE HERE »

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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Join our 6-Week Program...
You'll Gain Health for Life!

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

• Lose Fat & Reach Your Ideal Weight
• Build Muscle & Strength
• Make healthy Eating Easy
• Improve your mindset & Discipline
• Effective Workouts for Women 40+
• Daily Accountability & Coaching

LEARN MORE HERE »

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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As a busy women, it’s challenging to stay consistent with healthy eating. That’s why we created SuperFuel… the delicious “all-in-one” nutrition shake for busy women 40+ to give your body the protein + key nutrients you need for more energy, fat burning, and muscle building.

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 »

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.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

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

• Lose Fat & Reach Your Ideal Weight
• Build Muscle & Strength
• Make healthy Eating Easy
• Improve your mindset & Discipline
• Effective Workouts for Women 40+
• Daily Accountability & Coaching

LEARN MORE HERE »

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.

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…

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:

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother Project workouts to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

LEARN MORE ABOUT FM30X »

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

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

Learn More About FM30X

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?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Women 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

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

*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 healthy tailgate snacks.

The post Healthy Tailgate Snacks For a Guilt-Free Game Day! appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Fortunately, there are a few out there!

Knowing which healthy frozen meals to look for and which ingredients to avoid helps you choose pre-prepared meals wisely (and guilt-free) for yourself and your family!

Here's how to choose the right healthy frozen meals for all your picky eaters!

Looking to cut back on sweets? Here's how to eat less sugar and avoid hidden sugar!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

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

• Lose Fat & Reach Your Ideal Weight
• Build Muscle & Strength
• Make healthy Eating Easy
• Improve your mindset & Discipline
• Effective Workouts for Women 40+
• Daily Accountability & Coaching

LEARN MORE HERE »

Nutritious Ingredients in Healthy Frozen Meals

Examples of foods and ingredients to look for in healthy frozen meals include:

Vegetables

Always look for healthy frozen meals containing vegetables as part of the meal.

Veggies help fill you up without the extra calories, add fiber, vitamins, and minerals to your diet, and give you a boost of energy when you need it.

Vegetables help you maintain a healthy weight while reducing your risk of chronic diseases.

Veggies commonly found in healthy frozen meals include green beans, peas, corn, sweet potatoes, zucchini, broccoli, asparagus, bell peppers, cauliflower, and many other starchy and non-starchy vegetables.

Choose frozen meals that contain half of a plate (or more) of vegetables.

Fruits and Juices

You might not see many frozen meals containing fruit or juices, but some do!

Frozen meals might contains berries, apples, other fruits, or combinations of multiple different fruits.

If a healthy frozen dinner contains juice as an ingredient, be on the lookout for 100% natural fruit juice without added sugar.

Legumes

The reason legumes are so nutritious is because they're loaded with protein, vitamins, minerals, and fiber.

Legumes, such as black beans, pinto beans, peas, lentils, navy beans, soybeans, and other dried beans, keep you full for longer time periods and aid in healthy weight management.

They reduce your risk of high cholesterol and other heart disease risk factors.

Whole Grains

When choosing healthy frozen meals, pick those containing fiber-rich starches in addition to protein and heart-healthy fats.

Examples include peas, corn, sweet potatoes, legumes, and whole grains.

Nutrient-dense whole grains to watch for on the ingredient list of healthy frozen meals include brown rice, wild rice, quinoa, whole-grain pasta, bulgur, whole oats, millet, barley, and other whole grains.

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Nuts and Seeds

Some healthy frozen meals contain nuts or seeds.

These nutrient-dense superfoods are loaded with fiber, protein, healthy fats, vitamins, and minerals.

Nuts and seeds are high in calories, but they don't contribute to weight gain.

In fact, studies show that these nutritious foods reduce the risk of weight gain and lower your chance of becoming overweight or obese.

Examples of healthy nuts and seeds to look for on the ingredient list of healthy frozen meals include almonds, cashews, walnuts, pine nuts, peanuts, sesame seeds, chia seeds, sunflower seeds, and pumpkin seeds.

Nutritious Protein Foods

One of the most important parts of nutritious frozen dinners is protein.

This essential nutrient fills you up, helps you maintain muscle, enhances fat-burning, keeps your metabolism high, and aids in healthy weight management.

Protein promotes muscle and bone development, as well as healthy hair, skin, and nails.

Look for frozen meals containing chicken, turkey, duck, lean organic beef, buffalo, fish, shrimp, other types of seafood, or eggs.

If you follow a plant-based meal plan, choose healthy dinners containing seitan, tofu, tempeh, or other plant proteins as ingredients.

Dairy Foods

Dairy foods are nutrient-dense too.

They're loaded with protein, calcium, and often vitamin D.

If milk products show up as ingredients in healthy frozen meals you might notice cheese, milk, yogurt, or whey protein on the nutrition facts label.

Oils

Oils are healthy for your heart, brain, skin, hair, nails, and overall health and wellness.

Look for plant-based oils on the ingredient list of healthy frozen meals.

Examples include olive oil, canola oil, walnut oil, pumpkin seed oil, and other plant oils.

Herbs and Spices

Herbs and spices are often present in healthy frozen dinners to enhance flavor in a natural way, without excessive amounts of sodium found in many prepacked dinners.

Examples of herbs and spices you might see on healthy frozen meal ingredient lists include paprika, saffron, cinnamon, ginger, garlic, dill, fenugreek seed, sea salt, pepper, and turmeric.

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You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

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

• Lose Fat & Reach Your Ideal Weight
• Build Muscle & Strength
• Make healthy Eating Easy
• Improve your mindset & Discipline
• Effective Workouts for Women 40+
• Daily Accountability & Coaching

LEARN MORE HERE »

Ingredients in Frozen Meals to Limit

Knowing which ingredients to avoid in frozen dinners can help you make exceptional food choices for yourself and your family.

Examples of ingredients to steer clear of when possible include:

• High amounts of salt (look at grams of sodium on food labels)
• Sugar, brown sugar, high-fructose corn syrup, or other added sugars
• Breaded or fried meats, poultry, fish, and seafood
• Processed meats (ham, hot dogs, cured bacon, sausage, pepperoni, etc.)
• Other cured meats
• Regular pasta (choose whole-grain instead)
• Marinara sauce
• White rice (choose brown or wild rice instead)
• Sweet and sour sauce
• Honey or honey mustard
• Molasses
• Gravy
• Alfredo sauce
• Other white sauces
• Cheese sauce
• Regular pizza crust
• White tortillas (choose whole-grain instead)
• Artificial flavors
• Artificial colors
• Artificial sweeteners
• Monosodium glutamate (MSG)
• Butylated hydroxytoluene (BHT)
• Sodium benzoate
• Nitrates or nitrites
• Sulfites
• Other preservatives

As a rule of thumb, choose healthy frozen meals containing whole food ingredients you recognize.

If you've never heard of an ingredient, chances are it's a preservative, artificial ingredient, or another man-made additive.

Learn how to read food nutrition labels on another level!

Examples of Healthy Frozen Meals

Some of the healthiest frozen dinners available to choose from include:

Amy's Healthy Frozen Meals

Amy's brand frozen dinners are a good source of whole, nutrient-dense, often organic foods and ingredients.

Check the nutrition facts labels on Amy's healthy frozen meals to know exactly what you're consuming.

Amy's brand offers vegan frozen dinner options too!

Whole Foods Market Frozen Meals

Whole Foods Market frozen dinners contain a variety of whole foods as ingredients, so you don't have to worry about fillers, preservatives, and other additives present in many other healthy frozen meals.

Whole Foods Market offers a variety of meal options, and they may deliver them right to your doorstep!

Primal Kitchen Nutritious Frozen Dinners

Primal Kitchen frozen meals contain natural ingredients without added sugar, artificial ingredients, or preservatives.

Many ingredients present in Primal Kitchen dinners are organic and free from gluten, antibiotics, and hormones!

The Good Kitchen Healthy Frozen Meals

The Good Kitchen healthy frozen meals contain organic ingredients and grass-fed meats, without any antibiotics or hormones.

The Good Kitchen meals consist of whole food ingredients flavored with herbs, spices, or other natural ingredients instead of artificial ingredients.

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Whole & Simple Chicken Bowls

Whole & Simple chicken bowls contain whole, nutrient-dense ingredients without added fillers, preservatives, or other artificial ingredients.

Simply heat up the meals when you're hungry and enjoy the different Whole & Simple healthy meal options!

Snap Kitchen Nutritious Dinners

Snap Kitchen meals often come refrigerated, but you can freeze them to make the meals last longer.

This healthy home meal delivery service uses mainly whole foods as ingredients without additives and provides nutritious vegetables and protein-rich foods in each pre-prepped meal.

Daily Harvest Meals

Daily Harvest meals contain all-natural, whole food ingredients without added sugar, fillers, artificial flavors, or other artificial ingredients.

Simply place your Daily Harvest pre-prepped meal in the freezer after it gets delivered to your doorstep, and enjoy it at your convenience!

Other Healthy Home Delivery Meals

In addition to Snap Kitchen healthy dinners, consider trying other nutritious home delivery meal services that bring fresh, pre-made meals or ingredients right to your doorstep.

You can freeze many meals that get delivered fresh so they last longer!

Simply thaw the meals and heat them up when you're ready to enjoy them.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

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

• Lose Fat & Reach Your Ideal Weight
• Build Muscle & Strength
• Make healthy Eating Easy
• Improve your mindset & Discipline
• Effective Workouts for Women 40+
• Daily Accountability & Coaching

LEARN MORE HERE »

Other Ways To Make Quick, On-the-Go Meals

You don't have to buy healthy frozen meals (which can be expensive) to enjoy quick, easy, on-the-go dinners.

Consider some of the following hacks for nutritious meals with ingredients you probably have around the house, and you don't have to spend much time prepping!

Healthy Sandwiches

When you're tight on time, consider making nutritious sandwiches as your next meal!

Top whole-grain bread with sliced rotisserie chicken, canned chicken, or canned light tuna plus cheese or hummus and sliced veggies.

Or, consider making peanut butter and low-sugar jelly sandwiches, or peanut butter and sliced banana sandwiches.

Nutritious Wraps

You can add many of the same healthy sandwich ingredients to whole-grain tortillas to make nutritious dinner wraps.

Examples include tuna, rotisserie or canned chicken, sliced cheese, tofu, sliced veggies, avocado slices, hummus, and canned pinto or black beans.

Meals Made with Rotisserie Chicken

Meals containing rotisserie chicken are an excellent option when you're busy and don't have time to cook chicken or other protein-rich foods.

Add sliced rotisserie chicken to sandwiches, wraps, soups, salads, omelets, couscous bowls, and more to boost the protein content of your favorite easy dinner ideas!

Whole-Food Protein Shakes

If you have a blender, you can make whole food protein shakes to drink in place of meals.

This is beneficial if you're trying to lose weight, always on the go, or tight on time and out of healthy frozen meals.

Simply blend water, milk, or plant milk plus protein powder, ice, fruit or rolled oats, and nut butter (optional).

Enjoy your refreshing, nutrient-dense meal replacement for breakfast, lunch, or dinner!

Meet SuperFuel. The Delicious Protein Shake Packed With 40+ Energy-Boosting Vitamins & Superfoods (Designed For Busy Women)

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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 »

Canned or Pre-Prepared Soups

When shopping for canned or pre-prepared soups from the grocery store, choose wisely.

Heat up nutritious soups, such as Amy's brand options, on the stovetop as it takes just five minutes or less to make soup as a nutritious meal.

Choose broth-based soups containing vegetables and chicken, turkey, tofu, shrimp, beans, peas, lentils, or other whole foods as ingredients.

If you have broth-based veggie and wild rice canned soup, add rotisserie chicken, feta cheese, black beans, pinto beans, lentils, or other protein-rich ingredients.

Pick low-sodium soups as needed to reduce the sodium content of your diet, especially if you have high blood pressure or heart problems.

Quick, Easy Salads

Making salads at home is an excellent way to meet your daily nutritional needs when you don't have much time for meal prep.

Top leafy greens with rotisserie or canned chicken, uncured turkey bacon, canned light tuna, hard-boiled eggs, or pre-cooked tofu, as well as additional veggies or fruits, nuts, seeds, and oil-based salad dressing.

Meals Made with Canned Meats

Because cooking protein foods might take more time than you have available, keep precooked or canned meats on hand.

Examples include canned light tuna and canned chicken (choose low-sodium brands as needed).

Add these meats to sandwiches, wraps, soups, salads, couscous bowls, omelets, or other nutritious meals when you're tight on time and don't have healthy frozen meals handy.

Nutritious Omelets

Consider making simple, quick omelets a meal that takes just 5-10 minutes of prep time!

Combine eggs with fresh veggies plus feta cheese, uncured turkey bacon, chicken, or other favorite healthy ingredients.

Add Greek yogurt, milk, cottage cheese, or a protein shake to this easy, nutrient-dense meal!

Cereal with Milk and Toppings

You can count cereal with milk and nutritious toppings as a meal, even if you eat it for lunch or dinner when you're tight on time.

To include the majority of food groups in your meal, choose whole-grain (low-sugar) cereal and top it with protein-enriched milk, nuts or seeds, and fruit!

Drink vegetable juice with the cereal if you'd like to get in an extra serving of veggies.

Whole-Grain Couscous Bowls

Whole-grain couscous is a natural whole grain that often takes just 5-10 minutes to prepare.

Make your couscous according to package instructions (boil water, add olive oil and seasonings, and stir in the couscous).

Add in rotisserie chicken, canned chicken, eggs, tofu, or other protein-rich foods plus veggies!

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…

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:

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother Project workouts to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

LEARN MORE ABOUT FM30X »

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

• The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
• The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
• VIP email coaching where we’ll personally walk you through the program.

Learn More About FM30X

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?

• We'll help you drop unhealthy habits forever
• We'll show you the EASIEST way to eat healthy for life.
• You get Doctor-Designed Workouts for Women 40+
• You gain Daily Accountability & support from our team of doctors & certified personal trainers.

LEARN MORE ABOUT FOUNDATIONS »

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

*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 healthy frozen meals.

The post Healthy Frozen Meals: Finding the Right Ones For Your Family appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Adding protein shakes to your diet can help you reach your goal weight by building or maintaining muscle, increasing your metabolism, and keeping you full with fewer calories.

You can drink them in place of a meal or choose a lower-calorie shake as a between-meal or post-workout snack.

But not all protein shakes are created equal!

Many store-bought ones contain added sugars, fillers, lots of preservatives, and empty calories.

There are some good premade protein shakes (like the ones found here), but when it comes to the best weight loss protein shakes for women, DIY is the route to take!

Here's how to unlock the power of protein — and some great protein shake recipes!

Protein is the key to weight loss and muscle building. Here’s what you need to know about protein powder.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

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

• Lose Fat & Reach Your Ideal Weight
• Build Muscle & Strength
• Make healthy Eating Easy
• Improve your mindset & Discipline
• Effective Workouts for Women 40+
• Daily Accountability & Coaching

LEARN MORE HERE »

How to Use Protein Shakes for Weight Loss

Studies show that protein is a nutrient that helps you maintain lean body mass, keeps you full for long time periods, and allows you to burn extra calories throughout the entire day.

Higher protein diets help reduce body fat so you can achieve the lean body you desire in no time.

When using protein shakes for weight loss, drink them in place of meals or between meals, depending on the quantity you drink and the calorie content of the shakes.

Weight loss calorie needs for women are usually about 1,200-1,500 calories per day.

Studies show that consuming three meals plus two snacks daily is associated with a lower body mass index (BMI) and long-term weight loss maintenance.

Depending on your individual calorie needs and meal plan, this might equate to eating three 300 to 350-calorie meals plus two 200-calorie snacks each day.

To use protein shakes for weight loss, drink them in place of a meal or choose a lower-calorie shake as a between-meal or post-workout snack.

Adjust your portion size to meet calorie and weight loss goals.

A good rule of thumb is to drink weight loss shakes for women containing about 200-300 calories each.

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What Are the Different Types of Protein Powder?

Various different protein powders are available for creating your own protein shakes at home.

Examples include:

• Whey
• Casein
• Egg
• Soy
• Pea
• Hemp
• Rice
• Protein blends

The source of protein isn’t the only thing that differentiates between the numerous protein powders often used for homemade protein shakes.

• Protein concentrates contain mostly protein plus some carbohydrates and dietary fat.
• Protein isolates contain about 90-95% protein after much of the carbohydrates and fat get removed.
• Protein hydrolysates provide partially broken down proteins that are absorbed more quickly by the body.

When choosing protein powder for making homemade protein shakes for weight loss in women, pick a powder that’s free from or low in added sugar, preservatives, and other fillers.

Check the ingredient and nutrition facts label to learn more about what's in your favorite protein powder.

Meet SuperFuel. The Delicious Protein Shake Packed With 40+ Energy-Boosting Vitamins & Superfoods (Designed For Busy Women)

As a busy women, it’s challenging to stay consistent with healthy eating. That’s why we created SuperFuel… the delicious “all-in-one” nutrition shake for busy women 40+ to give your body the protein + key nutrients you need for more energy, fat burning, and muscle building.

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 »

The Best Weight Loss Protein Shakes for Women

Use the following protein shake recipes when you want to drop excess weight, stay lean, or have a convenient meal or snack that's loaded with essential nutrients when you’re on the go.

For each of the weight loss shake recipes below, simply combine all ingredients in a blender and blend them together until the shake reaches a smooth consistency.

Ice is optional but can make your weight loss protein shake more refreshing!

Coffee Mocha Protein Shake

This mocha weight loss protein shake recipe helps energize you first thing in the morning and fills you up without the extra calories.

Matcha Green Tea Protein Shake

This matcha green tea protein smoothie recipe gives you the boost of energy you desire from fat-burning caffeine, and antioxidants in it help fight chronic diseases and aging.

Chocolate Peanut Butter Protein Shake

Weight loss shakes don’t have to taste boring or bland.

This chocolate peanut butter weight loss protein shake for women is as delicious as it is nutritious!

Thin Mint Protein Shake

This thin mint weight loss protein shake recipe is refreshing and will curb your sweet tooth and appetite when weight loss for women is your goal.

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Cherry Almond Protein Shake

Change things up with this cherry almond protein shake recipe when you’re in the mood for something that's sweet, energizing, and loaded with fiber and other essential nutrients.

 Banana Bread Protein Shake

The nutmeg in this banana bread protein shake recipe adds a boost of flavor to an already mouth-watering meal replacement.

Try it for yourself and watch the weight melt off!

 Pumpkin Spice Protein Shake

Try this pumpkin-flavored weight loss protein shake recipe in the fall or any time of year to spice things up a bit.

Triple Berry Protein Shake

Get in your daily dose of antioxidants with this nutritious triple berry weight loss protein shake recipe!

You can adjust portion sizes as needed to increase or decrease the calorie content of your shake, based on your weight loss meal plan.

For example, you might consume a 300-calorie shake for a meal replacement or a 200-calorie protein drink as a between-meal snack.

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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 the best weight loss protein shakes for women.

The post Best Weight Loss Protein Shakes for Women: Shake Up Your Diet! appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Knowing more about the pros and cons of drinking kombucha tea can help you make an informed decision about whether or not it's for you!

Kombucha is a type of fermented tea that offers numerous health benefits.

Because it's been fermented, kombucha contains probiotics in addition to the antioxidants found in non-fermented tea.

Kombucha is often made from black, green, red, or white tea. Adding kombucha to your meal plan can help you reap its many benefits.

While kombucha offers numerous health benefits, it isn't for everybody.

Check with your doctor or avoid kombucha if you take certain medications, you're thinking about becoming pregnant, or you're pregnant or breastfeeding.

If you experience gas or other unpleasant symptoms after drinking kombucha, cut back on it or eliminate it altogether.

Keep reading to find out if kombucha is good for YOU!

What about zero-calorie drinks? Are THEY healthy? Find out here!

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• Lose Fat & Reach Your Ideal Weight
• Build Muscle & Strength
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Is Kombucha Good for You?

Is kombucha good for you? It certainly can be! Naturally sweetened kombucha offers the following health and wellness benefits:

Healthy Gut

Consuming probiotics (good bacteria) in kombucha provides numerous benefits for your gut health.

Studies show that probiotics can prevent or reduce intestinal disorders, such as diarrhea and other digestive problems.

Therefore, maintaining the right balance of good vs. bad bacteria in your gut by drinking kombucha can improve your overall quality of life!

Improved Mental Health

Anxiety and depression are common mental health struggles you or a loved one may suffer from.

All-natural solutions can improve your mood without the need for medications in some cases.

Studies show that consuming probiotics can reduce depression, anger, and fatigue while improving sleep quality and your overall physiological well-being.

Strong Immune System

Both probiotics and antioxidants found in kombucha can strengthen your immune system, helping you better fight off illnesses and chronic diseases.

Examples of antioxidants found in many types of kombucha include polyphenol compounds and vitamin C.

Kombucha prepared with green tea is especially rich in disease-fighting antioxidants.

Learn how to keep your immune system strong and fight viruses, bacteria, and stress!

Faster Metabolism

Studies show that caffeine found in kombucha can increase your body's metabolism and enhance fat burning, which aids in healthy weight management.

Your metabolism affects the number of calories your body burns throughout the day.

To reap the many benefits linked with caffeinated kombucha, choose brands made with green, white, or black tea.

More Energy

Unsweetened or naturally sweetened kombucha is low in calories, but the caffeine in it offers a quick boost of energy.

This allows you to burn more calories during workouts and all throughout the day!

Healthy Weight Management

The reason kombucha aids in healthy weight management is two-fold.

Caffeine in tea gives your metabolism a boost, and unsweetened or minimally sweetened kombucha helps fill you up without the extra calories.

Research studies confirm that probiotics in kombucha aid in healthy weight management and enhance weight reduction.

Lower Disease Risks

Another health benefit linked with consuming kombucha regularly is its effect on chronic disease reduction.

Studies show that kombucha can reduce high cholesterol, which lowers your risk of heart problems.

Additional studies found that regular tea consumption (3-4 cups daily) reduces your risk of obesity and diabetes.

Improved Brain Health

Antioxidants and probiotics found in Kombucha enhance cognition and brain health.

Researchers found that green tea can reduce anxiety and improve memory, attention, and overall brain functioning.

Find out how to make your mind happy by training your mental health!

Are There Drawbacks of Drinking Kombucha?

Is Kombucha good for you? While you can reap many health and wellness benefits by including kombucha in your meal plan, some potential drawbacks exist too.

Taste

While unsweetened or lightly sweetened kombucha is good for you, the taste can take some getting used to.

Kombucha's sweet-tart flavor can turn some people off, at least initially.

When choosing kombucha, pick varieties that contain a tiny bit of natural sweeteners like fruit, juice, herbs, or Stevia.

Steer clear of teas containing a lot of added sugar or artificial sweeteners.

Added Sugar

Because of its tart taste, some ready-to-drink kombucha brands contain added sugar, which isn't the best choice for your health.

Added sugar increases your risk of obesity and obesity-related diseases like diabetes, heart disease, and cancer.

Limit added sugar as much as possible and check the nutrition facts labels to find out if added sugar is present in your favorite ready-to-drink kombucha.

While sugar is needed for fermenting kombucha, most of the sugar gets consumed during the fermentation process.

Choose kombucha brands containing less than 3 grams of added sugar per serving (ideally no added sugar).

Learn how to reduce sugar addiction and recognize sugar addiction symptoms!

Artificial Sweeteners

Artificial sweeteners, such as acesulfame potassium, aspartame, saccharin, sucralose, and neotame, taste sweet like sugar but are calorie-free.

While you might think that artificial sweeteners are better than added sugar, studies show they aren't the best option.

Such sweeteners can affect your body's insulin levels, gut bacteria balance, junk food cravings, and risk of obesity and type 2 diabetes.

Steer clear of artificial sweeteners whenever possible.

Digestive Problems

While kombucha offers numerous health benefits, some people experience side effects from drinking a lot of it.

For example, it may cause digestive problems (gas, nausea, vomiting, etc.) when you drink it in large amounts.

If you experience gas, bloating, or other unpleasant symptoms after consuming kombucha, try cutting back on it.

Infection Risks

If you have a sensitive immune system, drinking home-brewed kombucha might not be the best option for you.

Home brewed teas don't go through a pasteurization process, which means there's a risk of harmful microbe growth.

If you have a weak immune system, you may want to avoid home-brewed kombucha in favor of store-bought, pasteurized varieties.

Tooth Erosion

Drinking a lot of kombucha might negatively affect your teeth, as it contains acids that can erode tooth enamel.

To protect your teeth, drink water or rinse your mouth with water after drinking acidic beverages.

Alcohol

Kombucha often contains a small amount of natural alcohol, which develops during the fermentation process.

So if you're pregnant, trying to become pregnant, or breastfeeding, it's best to pass on the kombucha or ask your doctor if any brands are safe for consumption.

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