Chicken Stir Fry

Ingredients:

• 30 oz chicken breast

• 270 grams jasmine rice (dry)

• 170 grams sliced mushrooms

• 400 grams zucchini

• 300 grams red bell pepper

• 315 grams shredded carrots

• 14 grams coconut oil (1 tbsp)

• 3-4 tbsp “Everything but the bagel seasoning blend” (Trader Joes find)

• 1 tbsp chili powder

• Salt & pepper to taste

• Orange Ginger Wok Sauce (Aldi find)

Instructions:

1. Saute chicken in ½ your coconut oil, cover. Add your chili powder, salt & pepper, shred with 2 forks after about 5-10 minutes of cooking (or until chicken is white). Cover again until ~165 degrees.

2. In a separate BIG pan, saute all the vegetables in the rest of your coconut oil until tender. Add your “Everything but the bagel seasoning blend” & mix.

3. Combine chicken to vegetable blend & mix well.

4. Portion out 6 meals & top each meal with 2 tbsp of Orange Ginger Wok Sauce.

5. Cook your jasmine rice & divide cooked contents by 6; portion out into your 6 meals.  

Macros per meal (without jasmine rice):

• Calories- 254

• Fat- 6

• Carbs- 22

• Protein- 28

Macros w/ jasmine rice:

• Calories: 414

• Fat- 6

• Carbs- 58

• Protein- 31

High-Protein Cold Brew Coffee

Ingredients:

• 12 oz cold brew/iced coffee
• 6 oz low-fat milk/almond milk
• 1 packet Splenda (Alter for sweetness preference) 
• 1-2 T low-fat French vanilla creamer 
• Ice cubes 
• 30g Mocha Cappuccino whey protein

Instructions:
Mix all ingredients in your favorite cup or glass. Recommend adding in protein last. 

Nutrients per serving

• Calories - 250
• Fat - 3
• Carbs - 21
• Protein - 31

Gregs Thoughts: I love this easy coffee + protein in the mornings when I don't have a big appetite or feel like prepping food. I can get a head start on protein for the day and enjoy my lovely coffee. Then eat a bigger meal whenever I'm hungry. Perfect for the weekends or days off from work when you're lounging. 

Peanut Butter Cup Overnight Oats

Ingredients:

• 3 oz. unsweetened almond milk
• 50g plain or vanilla Greek yogurt
• 1 T cocoa powder, unsweetened
• 1 packet Splenda (Alter for sweetness preference) 
• 40g rolled oats
• 1 scoop (30g) chocolate whey protein (Add just before eating) 
• 30g peanut butter 

Instructions:
Mix all ingredients other than whey protein into jar or bowl. Put in fridge for a minimum of 8 hours and cover with lid or Saran wrap. Just prior to eating, mix in 1 serving of whey protein and enjoy. 

Nutrients per serving

• Calories - 486 calories 
• Fat - 19 grams
• Carbs - 41 grams
• Protein - 39 grams

Gregs Thoughts: 

Oreo Protein Cheesecake

Ingredients:

• 12 oz Philadelphia 1/3rd fat cream cheese
• 75 grams cottage cheese
• 12 oz nonfat greek yogurt
• 4 oz unsweetened vanilla almond milk
• 2 scoops vanilla whey protein
• 6 grams Sugar Free/Fat free jello mix cheescake flavor
• 2 whole eggs
• 10 Oreo thins

Instructions:
Mix all ingredients into large mixing bowl. Crush Oreo thins separately and mix in class. Baking times-325 degrees for 30-35 minutes then lower temp to 200 degrees and bake for additional 55 minutes to an hour.

Nutrients per serving/slice:

• Calories - 225 calories 
• Fat - 12 grams
• Carbs - 14 grams
• Protein - 15 grams

Servings:

8 slices

Gregs Thoughts: 

Garlic Mashed Potatoes

Written by Betsy of My Wellness Vow

Garlic Mashed Potatoes

Serves: 8

Ingredients:

• 3 lb. Yukon gold potatoes
• 1/2 tsp. salt
• 1 c. 2% milk
• 1 1/4 c. plain, unsweetened Greek yogurt
• black pepper (to taste)

Instructions: 

1. Peel the potatoes and cut into small, even-sized cubes (about 1 inch each). Place them in a large saucepan and cover with water. Sprinkle with salt and bring to a boil.
2. As soon as the potatoes start to boil, turn the heat to low, put a lid over the saucepan, and continue cooking for 18-20 minutes, or until the potatoes are tender when pierced with a fork.
3. Drain excess water from the potatoes and use a potato masher to smash the potatoes. Add milk and yogurt and continue mashing, mixing to combine. Season with salt and pepper before serving.

Nutrient Breakdown:
Per 1 serving

• Calories: 170
• Fat: 1
• Carbohydrate: 32
• Protein: 7
• Fiber: 3.5

Betsy’s Thoughts: 
Mashed potatoes are a staple at Thanksgiving meals. The use of greek yogurt puts a low-fat spin on the traditional mashed potatoes dish. Yukon Gold potatoes have a natural buttery taste, keeping the dish full of flavor. For added flavor, roast garlic and add to mashed potatoes. To roast garlic, wrap unpeeled cloves in foil. Bake in a 400 degree oven for 25 to 35 minutes or until cloves feel soft when pressed. When cool enough to handle, squeeze garlic from peels and combine garlic to potato, milk, and yogurt mix.

Skinny Pumpkin Pie

Written by Betsy of My Wellness Vow

Skinny Pumpkin Pie

Serves: 10
Ingredients:

• 15 oz canned pumpkin
• 2 tbsp whipped butter, softened
• 3/4 cup light brown sugar, unpacked
• 1/2 cup fat free milk
• 1 large egg
• 2 large egg whites
• 1/2 teaspoon pumpkin pie spice
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1 tsp vanilla extract
• 1 frozen pie crust sheet, Pillsbury (thawed to room temperature)

Instructions: 

1. Preheat oven to 350°F.
2. Lightly dust a large cutting board or flat surface with flour. 
3. Roll out a room temperature pie crust sheet, so that it becomes thin enough to cut off about 30%, so that your final crust is 5 oz.
4. Place into a 9-inch pie dish, cutting off excess dough.
5. Place pumpkin puree in a large bowl. Add butter, and mix well.
6. Using an electric mixer, mix in brown sugar, milk, eggs, egg whites, pumpkin pie spice, cinnamon, nutmeg and vanilla. 
7. Beat on medium speed until mixture is smooth.
8. Pour filling into unbaked pie crust. Bake about 70 to 75 minutes, or until knife inserted in center comes out clean.

Nutrient Breakdown:
Per 1 slice (1/10th of pie)

• Calories: 137
• Fat: 5
• Carbohydrate: 25
• Sugar: 16
• Protein: 3
• Fiber: 1.5

Betsy’s thoughts: 
Desserts can quickly undo efforts of healthy eating. This skinny pumpkin pie is half of the calories and sugar of a regular slice of pumpkin pie. Enjoy a serving guilt-free with your friends and family. 

Butternut Squash Gratin

Article written by Betsy of My Wellness Vow

Butternut Squash Gratin

Serves: 6
Ingredients

• 2 pound (1 medium) butternut squash, peeled
• ½ cup 2% reduced fat milk
• 2 garlic cloves, minced
• 1 small shallot, minced
• 1 tablespoon chopped fresh thyme
• 1/3 cup fresh grated parmesan cheese
• ¾ teaspoons kosher salt, divided
• Freshly ground black pepper, to taste
• Cooking spray
• 2 tablespoons unsalted butter
• ½ cup whole wheat or gluten-free panko

Instructions:

1. Preheat oven to 400 degrees.
2. Slice butternut squash into 1/4-inch thick slices. 
3. In a large bowl, combine the milk, garlic, shallot, thyme, ½ of the parmesan, ½ teaspoon salt and pepper.  
4. Add the squash and toss to coat. 
5. Spray a medium oven-safe casserole dish with cooking spray.  
6. Transfer squash mixture to casserole dish and set aside.
7. In a medium microwave safe bowl, melt butter.  
8. Add breadcrumbs, remaining parmesan, ¼ teaspoon salt, and pepper.  Evenly spread breadcrumb mixture over squash, cover with foil and bake for 45 minutes.  
9. Uncover and broil 2-3 minutes to brown top (watch carefully because it browns quickly!)

Nutrient breakdown:
Per 1 serving

• Calories: 161 
• Fat: 6 g
• Carbohydrates: 24
• Protein: 5
• Fiber: 3.5

Betsy’s thoughts:
Typically gratins are high in fat and calories because they are loaded with butter and cream. This lighter version has half of the amount of calories and fat while still remaining flavorful. This is a perfect side dish for your main meal. 

Pumpkin Pie Smoothie

Article written by Ryann Smalley of My Wellness Vow

Pumpkin Pie Smoothie
 

Ingredients:

• 1 banana

• ½ cup of Libby’s 100% pure pumpkin puree
• 6 ounces Greek Nonfat Vanilla Yogurt 
• ½ tsp pumpkin pie spice
• 1 tablespoon chia seeds
• ¼ cup low fat milk
• 1 cup ice cubes (Add more depending on desired consistency)
• 1 tsp honey

Instructions:
Combine all ingredients in blender and pulse until smooth!

Nutrient Breakdown:

• Calories: 338
• Fat: 6 g
• Carbohydrates: 55 g
• Protein: 20 g
• Fiber: 8 g

Zena’s Thought: 
Why not begin Thanksgiving at breakfast? It’s such an easy, tasty, and festive breakfast idea! A great way to get your pumpkin fix, while also getting in some protein and fiber. 

Cauliflower Rice Stuffing

Article written by Ryann Smalley of My Wellness Vow

Cauliflower Rice Stuffing 

Serves 4

Ingredients:

• 1 medium head of cauliflower
• 1.5 tsp olive oil
• 1/2 large yellow onion, diced
• 1/2 garlic clove, minced
• 2 stalks of celery, sliced thinly
• 1.5 cups of mushrooms, sliced
• 1/4 cup pecans, roughly chopped
• 2 1/2 tsp dried sage
• 1.5 tsp poultry seasoning
• 1/4 tsp red wine vinegar
• 1/2 tsp sea salt
• 1/4 tsp black pepper

Instructions:

1. Pulse cauliflower in a food processor until “rice” consistency is reached.
2. Add olive oil to a medium/large skillet over medium-high heat.
3. Add onions, garlic and celery and sauté for 5 minutes.
4. Add in cauliflower and cook for about 10 minutes, or until fully cooked.
5. Add mushrooms and continue cooking until they've begun to sweat (about another 5 mins).
6. Top with pecans, spices and vinegar and cook for 1 min.
7. Serve warm or store in refrigerator for up to 5 days.

Nutrient Breakdown:
Per 4 oz. Serving

• Calories: 124
• Fat: 3 g
• Carbohydrates: 23 g
• Protein: 9 g
• Fiber: 4.5 g

Ryann’s Thoughts:
This recipe is a healthy take on classic Thanksgiving stuffing. It is low-cal, low-carb, and delicious. Traditional stuffing contains more than double the amount of sodium! If you don’t have a food processor, try using a blender. 

Roasted Cranberry Brussel Sprouts

Article written by Ryann Smalley of My Wellness Vow

Roasted Cranberry Brussel Sprouts

Serves 4
Serving size: 6 oz.

Ingredients: 

• 1.5 lbs Brussel sprouts
• ¼ cup olive oil
• ½ cup sugar
• ½ cup dried cranberries
• ¼ cup + 2 tbsp balsamic vinegar

Instructions: 

1. Preheat the oven to 375 degrees F.
2. Trim/clean the Brussels sprouts, then cut them in half. Arrange on 2 baking sheets and toss with the olive oil, salt, & pepper. Roast until brown, 25 to 30 minutes.
3. Combine the balsamic vinegar and sugar in a saucepan. Bring to a boil, then reduce the heat to medium-low and reduce until slightly thickened.
4. Drizzle the balsamic reduction over the roasted sprouts, then sprinkle on the dried cranberries.

Nutrient Breakdown:
Per 6 oz. Serving

• Calories: 325
• Fat: 14 g
• Carbohydrates: 54 g
• Protein: 6 g
• Fiber: 8 g

Ryann’s Thoughts: 
This is a simple yet classic recipe that will fit in well as a side dish at any holiday gathering. It makes Brussel sprouts a little less boring but still includes all the fiber. A couple of tips that will make this recipe even easier include lining your baking sheet with foil or parchment paper for easy clean up. Also, the balsamic reduction will thicken very quickly so take it off the heat soon after it begins to thicken. When shopping, choose the smaller sprouts as they tend to be sweeter with a less earthy taste. 

Vanilla Chocolate Milk Protein Shake

INGREDIENTS:

Serves 1

• 8 oz unsweetened vanilla almond milk
• 4 oz fairlife chocolate milk
• 35g whey protein (we used Animal Chocolate Chocolate chip)
• 1 medium banana (ideally frozen)
• If banana isn't frozen add 3-5 ice cubes

INSTRUCTIONS:

• Blend
• Enjoy in your favorite glass
• Become more awesome

 

 

NUTRIENT BREAKDOWN:

• Calories: 319
• Fat: 6 g
• Carbohydrates: 37 g
• Protein: 33 g
• Fiber: 7 g

Greg's Thoughts:

Good mix up from using regular milk in shakes, which I mostly do. The combo of vanilla almond and Fairlife chocolate is awesome. If you aren't familiar, Fairlife chocolate milk is lower in carbohydrate and higher in protein than normal chocolate milk. 1 serving contains 4.5g fat/13g carbs and 13g protein. Almond milk is a poor source of protein alone, but added with the chocolate milk and whey it's a powerful way to start your day, have as a snack or enjoy after a workout. 

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Pumpkin Cheesecake Smoothie

Recipe from Catherine Hoffmann, MS, RD from Cooking Healthy Across America

INGREDIENTS:

Serves 2

• 1 cup canned pumpkin
• 1 cup low-fat vanilla yogurt
• 1 cup fat-free milk
• ½ teaspoon ground cinnamon
• ¼ teaspoon vanilla extract
• 2 teaspoons sugar
• Sprinkle of nutmeg

INSTRUCTIONS:

• Combine all ingredients except the nutmeg in a blender or a food processor
• Blend until smooth
• Pour into a glass and garnish with a sprinkle of nutmeg

Nutrient Breakdown:

• Serving Size: 1 ½ cups
• Calories: 210 kcal
• Fat: 1 g
• Carbohydrates: 41 g
• Protein: 12 g
• Fiber: 4g

Greg's Thoughts:

Perfect post-workout shake to replenish glycogen. Add whey protein to reach the 20+g total protein amount to maximize muscle protein synthesis. Any vanilla variety will do, but White Cake from DeNovo is my go-to.  

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Overnight Oats

Recipe provided by Allison Fassler. Second year Master's dietetics student. 

Ingredients:

½ cup rolled oats

¼ cup plain yogurt

½ cup skim or 1% milk

Instructions:

Combine all three ingredients together 

Stir, cover, and refrigerate overnight

In the morning you can add any toppings you want

Examples: 

Any kind of fruit: berries, cherries, bananas, peach slices, apple chunks

Nuts: almonds, walnuts, pecans, cashews, hazelnuts

Extracts: vanilla, almond

Spices: cinnamon, nutmeg, apple pie spice, pumpkin pie spice

Shredded coconut

Allison's Thoughts:

I prefer eating oats this way verses hot oatmeal. For some reason I find this to be a much more filling breakfast than hot oatmeal. After leaving the combined ingredients in the fridge overnight, the yogurt really thickens up giving the entire bowl a great consistency. The two varieties I like the most are pictured below; in the first pic I topped my overnight oats with dark cherries and pecans. In the second pic, half a banana and walnuts.

Greg's Thoughts:

Add whey protein to increase total protein. Nut butters (Dark Chocolate from Peanut Butter & Co. is my fave) to increase total calories for those in a muscle gain phase. 

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High Protein Iced Coffee

Recipe created by Greg Farris

High Protein Iced Coffee

Ingredients:

5.5 oz (half can) Starbucks Double Shot Protein Coffee - Dark Chocolate

4 oz. 1 percent milk

4 oz. Cold coffee

15g Mocha Cappuccino Optimum Nutrition whey protein

1/2 Tbl. fat free French vanilla creamer

1/2 Tbl. half and half 

1 packet Stevia

4-6 ice cubes

How to:  

1) Add ice cubes into cup first

2) Mix coffee drink, milk and regular coffee tighter.  

3) Add whey protein, creamers

Macronutrients per serving (12 oz.)

• 270 calories 
• 6g fat
• 27g carb
• 22g protein 
• About 100mg caffeine

Pro Tips

• Starbucks also makes a white chocolate double shot coffee beverage. Haven't tried it, but sure it's delicious. 
• White cake from DeNovo Nutrition is another protein powder that mixes well and tastes great with coffee

Mango Summer Smoothie

Low-fat, high-fiber delicious summer treat. 

Recipe created by Allison Fassler

Ingredients:

·      1 medium mango, peeled, seeded and chopped

·      1 banana, peeled and halved

·      1 (5.3 oz) container of vanilla Greek yogurt

·      1 cup low-fat milk

·      2 tsp honey

·      ½ tsp vanilla extract

·      1 cup ice cubes

·      1 Tbsp unsweetened coconut

·      Additional chopped mango, for garnish

How to:

·      Place mango, banana, yogurt, milk, honey, vanilla, and ice in blender

·      Cover and blend until smooth and frothy

·      Pour into glasses

·      Sprinkle each with coconut

·      If desired, garnish with additional chopped mango

Pro Tip:

• Add one scoop of vanilla of plain whey protein to increase total protein for shake

Macronutrients per 12 oz. serving (2 total):

• Calories: 300 kcals

• Fat: 3 g

• Carbohydrate: 59 g

• Protein: 13 g    

• Dietary Fiber: 5 g

Micronutrients Percent Daily Value per 12 oz. serving:

• 40% vitamin A

• 110% vitamin C

• 25% calcium

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