HEALTHY RECIPES

Scramble Egg Whites with Veggies

5 eggs whites

Chop peppers, green onions, cherry tomatoes, onions (optional), mushrooms

2 pieces of Turkey Ham

1/2 tbsp Chervil Leaves

Black pepper to taste

Heat up the non-stick pan to a medium low. While it gets hot, crack the eggs and cut the veggies. When the pan is hot enough, place the veggies and the turkey ham on the pan and start cooking them. Drizzle chervil leaves and black pepper on top and mixed. When you notice that the veggies are cooked, put the egg whites in. Let it cook, then scramble them, until cooked. Accompany the egg whites with a piece of whole wheat toast (no butter added) or 1/2 cup of oatmeal.

Protein Pancakes

1/2 cup of oats

1/2 banana, mashed (use a fork)

1 egg white

1/2 tsp cinnamon

1/2 tsp nutmeg
Enough water to create the same consistency of a regular pancake

Heat up the non-stick pan to a medium-low. Combine ingredients until smooth. Then allow to cook as many pancakes as you can get. Enjoy, it is delicious!!

Protein Smoothie Snack

1/2 cup strawberries (or 1 cup strawberries, your choice)

1 scoop of whey protein

1 1/2 cup of water or more, depends on how you like it: thick or smooth

3 ice cubes

1 tbsp hemp seeds

Mix all ingredients into the blender. Enjoy!! Great snack in the mornings!!

Egg whites Omelet

5 eggs whites

Chop peppers, onions, mushrooms, cherry tomatoes, green onions

2 pieces of turkey ham (or ham of your choice)

1/2 tbsp Chervil Leaves

Black pepper to taste

Heat up the non-stick pan to a medium-low heat. Cook the veggies until golden. Place the veggies into a small bowl. Place the egg whites, cover for about 2 minutes or until steam comes out. Then, place the veggies in the middle, then fold to make an omelet. Cover for 2 minutes. Turn the omelet to the other side and let it cook. Then it will be ready to go!

*Note: Every stove is different, be aware of what is your medium low; otherwise, your eggs will burn.

Garlic Chicken with Brown Rice and Baked Vegetables.

1 chicken breast

Chop zucchini, asparagus and broccoli

1/2 cup brown rice

1 tsp garlic powder (unsalted)

Black pepper to taste

1 tsp Sage

1 tsp Tarragon

Brown rice takes 40 minutes to cook; therefore, you have to cook it first. Mince 1 garlic, and turn he heat up to a medium high. Drizzle a little bit of olive oil into the pot, and put the garlic in. Let it cook for 30 seconds, then place the brown rice. Pour 1 cup of water and cover until it boils. When it starts boiling, turn down the heat and let it cook. Turn up the oven to a 400 degrees F. Chop the veggies and season them on a baking sheet on aluminum foil. Drizzle a little bit of olive oil so it doesn't stick. Season the chicken as well. Grab a non-stick pan and turn the heat up to a medium high. When the pan is ready, place the chicken on it and let it sear for 2 minutes. When one minute is down, place the veggies in the oven. When the two minutes are up, turn the chicken to the other side and place the pan in the oven. Let it cook for 18 minutes. And VOILA! everything will be ready on time! Enjoy!!

Crunchy Romaine Toss

1/2 cup raw brown sugar or stevia
1/4 cup cider vinegar
Salt and pepper to taste
2 tbsp butter
1 small head romaine lettuce, torn
1/2 cup chopped pecans
1/2 cup extra virgin oil
2 tsp soy sauce
1 package ramen noodles, broken
1 1/2 cups chopped broccoli
4 green onions, chopped

Whisk together the sugar, oil, vinegar, soy sauce, salt and pepper. Discard seasoning packet from noodles. In a skillet, saute noodles and nuts in butter until golden. In a large bowl, combine noodles, broccoli, romaine, and onions. Just before serving, toss with dressing.

*Family recipe from my mother in law, Jennifer Neufeld.

Easy Chicken Caesar Salad (My style)

1 chicken breast
Salt and pepper to taste
1/4 tsp paprika
1/4 tsp chili powder
1/4 tsp garlic powder
3 cups romaine lettuce
2 whole wheat pieces or bread, toasted

Preheat oven 400 degrees F. Grab a non-stick pan and turn it up to a medium high heat. When the oven is ready, place the chicken on the pan and let it sear for 2 minutes. After it is done, turn it to the other side and place the pan in the oven for 18 minutes. While the chicken is cooking, chop the romaine lettuce and toast the bread. Cut the toasted bread into little squares. When chicken is ready, cut it in long pieces. Then mix it all and enjoy!!

Baked Tomatoes

4 large ripe tomatoes, sliced 1/4 inch thick
1/8 cup grated Parmesan cheese
1 clove garlic, minced (you can use garlic powder instead)
2 sprigs fresh parsley, chopped
2 sprigs fresh cilantro, minced
salt and pepper to taste
1/2 tsp dried oregano
1 tbsp olive oil

Preheat oven 400 degrees F. Place tomatoes on a baking sheet. Sprinkle with cheese, garlic, salt, pepper, parsley, cilantro and oregano. Drizzle with olive oil. Bake for 20 minutes.

Tuna on whole wheat bread

1 canned tuna
3 sprigs green onions, chopped
1/2 tsp mustard
1 tsp Hellmann's olive oil mayonnaise
1/4 tsp chili powder
1/4 tsp paprika
Pepper to taste
2 pieces of whole wheat bread
1/2 tomato, cut 4 slices

Mash the tuna with a fork, mix green onions, chili powder, paprika, pepper, mustard and mayonnaise. After mixing it all, cover both pieces of bread with tuna.Then place two slices of tomato on top of each bread. Press broil on high, and place them in the oven. Let it cook for 5 minutes. If you want it more toasted, let it cook for longer. Keep checking them, you don't want them burned. Enjoy!

Spinach Egg Whites Omelet

5 egg whites

8 sprigs Spinach

1/2 pepper (any color you want)

2 sprigs green onion

1 or 2 mushrooms

Heat up the non-stick pan to a medium-low heat. Cook the veggies until golden. Place the veggies into a small bowl. Place the egg whites, cover for about 2 minutes or until steam comes out. Then, place the veggies in the middle, then fold to make an omelet. Cover for 2 minutes. Turn the omelet to the other side and let it cook. Then it will be ready to go!

Protein Pancakes (Another kind)

1/2 cup oats

1 scoop whey protein

1 tbsp quinoa

1 egg white

Enough water to create that same consistency of a regular pancake

Heat up the non-stick pan to a medium-low. Combine ingredients until smooth. Then allow to cook as many pancakes as you can get. Enjoy, it is delicious!!