[Cook. Create. Motivate.]

Chicken Sausage and Veggies Over Spaghetti Squash

•    6 Chicken Sausages (I used a spinach version)
•    1 Sweet Onion
•    1 Green Pepper
•    1 Orange or Yellow Pepper
•    2 Yellow Squash
•    2 Zucchini
•    4-5 cloves garlic, chopped
•    2-3 tbs coconut oil
•    Red Pepper Flakes, Basil, Onion Powder, Garlic Powder, Salt and Pepper, to taste
•    1 Spaghetti Squash
•    1 28oz can of Diced Tomatoes

The fastest way I cook spaghetti squash is to cut it in half, use an ice cream scooper to get the seeds out, soak 2 paper towels in water and put them on top of the squash halves. Throw in the microwave for 10-15 min. When it cools off, use a fork to scrape out the squash noodles. Season with some salt, pepper, fresh parsley, garlic…..whatever.

Then, in an oven, toaster oven or grill, start cooking your chicken sausage according to your preference. I personally use the toaster oven and broil them for 10 min or until lightly brown on the skins. When they are done, cut them up or set them aside until your veggies and sauce is done.

Heat coconut oil on med to high heat.

Dice up onions, yellow squash, zucchini and peppers in decent size chunks so they don’t turn to mush when cooked.

When the pan/oil is hot, toss in the squash, peppers and zucchini only. When they start to get soft and brown, then throw in the onions. Cook another 5 min til onions turn transparent, then throw in garlic last.

When veggies are done, strain your can of diced tomatoes and then put your tomatoes in the pan. Add the seasonings above, to your liking. Add the chicken sausage. Cover and let that sit and cook for another 10 min.

Boom.

Cilantro Citrus Chicken Kebab

•    3 Chicken Breasts, cut in chunks
•    Cilantro, fresh
•    1-2 Lemon (or limes)
•    2-3 tbs Virgin Olive Oil or Coconut Oil
•    Sweet Onion
•    Zucchini
•    Mushrooms
•    1/2 tsp salt
•    1/2 tsp black pepper
 

Chop up chicken and vegetables in skewer size chunks, set aside separately.

Mince up cilantro and mix it in with lemon (or lime juice), olive oil, salt and pepper. Put chicken in and marinade 30+ min.

Alternate chicken and vegetables on skewers.

Grill for a few minutes on each side - do not overcook! Check frequently on them.

Goes well with sweet potatoes and avocado (as shown).

[Double up ingredients depending how much meat you are using]

Greek Yogurt Lamb Kebab

•    Lamb, cut in chunks (I used leg portion)
•    1 sweet onion
•    2 tbs Greek Yogurt ( I used Chobani 0% Plain)
•    1/2 cup tomato paste
•    2 tbs extra virgin olive oil
•    1 tsp cumin powder
•    1 tsp chilli powder
•    1 tsp paprika
•    1 tsp salt
•    1/2 tsp black pepper
 

Cut up lamb and onion in skewer size chunks, set aside.

Mix all remaining ingredients and add lamb - marinade 30+ min.

Alternate lamb and onion on skewers.

Grill for a few minutes on each side - do not overcook! Check frequently on them.

Goes well with quinoa and/or sauteed green beans (as shown).

[Double up ingredients depending how much meat you are using]

Baked Eggplant

• 1 Eggplant, sliced

• 1 Tomato, sliced and patted dry.

• Panko + Italian Breadcrumbs

• Sea Salt, Garlic Salt, Pepper (to taste)

• 1 egg (more if you have a lot of eggplant)

• Extra Virgin Olive oil (or coconut oil)

• Spinach (optional)

Beat Egg in a dish. In a seperate dish, combine breadcrumbs and spices.

Dip eggplant slices in egg, then cover in breadcrumb mixture.

Foil-line a cookie sheet and spray with olive oil. Place eggplants on sheet and spray tops with oil.

Cook at 400 degrees for about 10 min, then broil a few min on both sides til crispy and brown. Add tomato and/or cheese the last couple minutes.

Just check frequently so that it doesn’t burn.

Serve over steamed spinach.

Breakfast:

Eggs over baked sweet potato.

Breakfast:

1/2 cup quinoa

2 tbs chia seeds

2 tbs ground flax seed

Cinnamon

Agave Vanilla (or maple syrup)

Vanilla soy milk (or almond milk)

Fruit

• • • • • • • • • • • • •

Cook quinoa as normal.

Throw in chia seeds and flax seed the last minute of cooking.

Put in a bowl and sprinkle cinnamon in (to your taste), swirl a little agave vanilla or maple syrup in.

Pour vanilla soy milk on top.

Add fruit.

Enjoy.

Turkey Pineapple Wrap

• 1 Spinach Wrap
• Turkey Breast
• Cherry Tomatoes
• Spring Mix
• Pineapple
• 75% Reduced Fat Cheddar

Chicken Salad Pita

• 2 Breasts Chicken
• 3 tbs light mayo
• 1 stalk celery, chopped
• 1/4 onion, minced
• 4 gherkin pickles, chopped
• cherry tomato, sliced
• spring mix greens

I boiled 2 boneless, skinless chicken breasts until the meat pulls apart easy. Then, chop chicken and add light mayo, celery, pickles, and some salt + pepper, to taste.

Stuff a pita with your chicken salad, add spring mix greens and tomatoes. mmmm!

Chicken + Rapini Casserole
 
•    4 boneless chicken breasts (chopped into 1in pieces)
•    2 cups chopped broccolini
•    6-7 tbs pesto (see prev post for recipe)
•    1/4 cup extra virgin olive oil
•    1 cup grated mozzarella & provolone cheeses (combined)
•    1/2 cup grated parmesan cheese
•    1/4 cup white wine
•    1/2 box spiral noodles

Preheat oven to 350 degrees.

Cook pasta according to directions. Strain and pour into a foil baking pan. Add 1/2 of pesto and set aside.

In a large pan, heat oil on medium. Season cubed chicken with salt and pepper, then place into the heated pan. Cook chicken til light brown, add the remaining pesto, wine and broccolini. Cover and cook until broccolini is sauteed.

Pour chicken and broccolini over pasta. Pour in parmesan cheese and mix evenly. Add the mozzarella/provolone on top of mix and bake for 20 min.

Fruit Compote with Greek Yogurt
 
•    1/2 lb blackberries + strawberries (combined)
•    2 tsp. honey
•    1 tbs. corn starch
•    2 tbs. cold water

Chop up berries into smaller chunks. Throw berries in a small pot, with honey. Simmer on medium for about 5 min. Stir often to avoid burning. Then, mix water and cornstarch until smooth and pour into bubbling berries, slowly. Mix fast and well until berry sauce thickens. Remove from heat, let it cool down or put in fridge.

Add some sugar or sweetener, if desired, but I’m cutting those things out!

Scoop some of the berries in a jar or bowl, then top with 0% Greek plain yogurt.

Homemade Pesto!
 
•    4 cups fresh basil (lightly packed)
•    1 cup pine nuts
•    1 1/4 cup grated parmesan cheese
•    3 big cloves garlic
•    1 cup extra virgin olive oil
•    1/2 tsp. salt
•    1/2 tsp. pepper
•    1 tsp. sugar

Put basil in food processor and chop/pulse about 5-7 times. Take lid off and scrape sides to push basil back down, then add pine nuts, and garlic. Chop/pulse another 5-7 times, re-scrape sides. Then, add sugar, salt, pepper, cheese. Once all ingredients are in, chop/pulse slowly while pouring in the olive oil through the top. Try not to over blend -  leave a little texture to the pesto!

I scooped about 5 tbs. into freezer bags, pressed flat to get the air out and stored in the freezer. Take out when youre ready to use!
Great for pastas, sandwich spreads, dipping breads and marinating chicken!

Breakfast Oatmeal: #1

    •    1 banana
    •    1/2 cup dry oatmeal
    •    1/4 cup 2% milk
    •    3 shakes cinnamon
    •    1 pinch Splenda brown sugar

Cook oatmeal how you like it. While oats are cooking, mash a banana in a bowl. Scoop mash in your oats, pour a little more milk and reheat for 20-30 seconds. Add 2-3 shakes of cinnamon, 1 pinch of splenda brown sugar. Top with crushed almonds (shown) or any nut.

[Pics taken by me, of the end result.]

Veggie Egg Salad

12 Grain Bread, 2 Eggs, 1 tsp. light mayo, 1/2 celery stalk finely chopped, spring mix greens, shaved carrots.