Healthy Pumpkin Recipes (Roundup)

 11 Healthy Pumpkin Recipes

Pumpkin recipes aren’t only made around Halloween. I know plenty of pumpkin lovers that could eat the vegetable for breakfast, lunch and dinner. If you can relate, here are the top 11 healthy pumpkin recipes you can make at home.


healthy pumpkins recipes

No-Bake Chocolate Pumpkin Pie By Chocolate Covered Kate




Pumpkin Pie Engery Bites By Desserts With Benefits




Paleo Pumpkin Bars By What Molly Made



Healthy Pumpkin Oatmeal Blender Pancakes By The Baker Mama



Roasted Garlic Rosemary Pumpkin Hummus By Pinch Of Yum




Healthy Flourless Pumpkin Muffins By Making Thyme For Health



Creamy Vegan Pumpkin Soup By Cookie And Kate



Pumpkin Pie Oatmeal By Damn Delicious



Skinny Pumpkin Cheesecake Bars By Amys Healthy Baking



Pumpkin Fudge Dairy Free By The Coconut Mama



Clean Eating Pumpkin Ice Cream By The Gracious Pantry


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Healthy Food I Eat In A Given Day

My Favorite Healthy Food

I used to look at food as something I just needed to survive, but now I use it to fuel my body. I don’t always eat the same thing everyday, this is just a typical healthy food diary. Working out is important and everything, but you won’t see results with a dirty diet. I hope this gives you inspiration and ideas for other healthy meals. Hopefully, you will enjoy the post and if you do, please share this with your friends and on social media.




I usually eat an early dinner, therefore I am hangry soon after I wake up. Exercise is such a priority in my life that it’s in the top 2 on my checklist after breakfast. However, I might eat a few pieces of fruit or nuts if I need to snack before I make breakfast. A lot of the time I’ll also make a cup of coffee right when I get up.

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For my first official meal of the day, I like it to be light but helps me get through my workout. Protein and carbs are an important part of any healthy breakfast. This particular morning, I’m having 2 slices of whole wheat toast with peanut butter and honey spread over the top. I’m also having 2-3 egg whites.

img_0960 healthy food


The first snack of the day I’m craving something sweet. So, if I didn’t have fruit in the morning, I sneak some fruit in as a snack. My favorite are berries because the have so much nutrients and vitamins to give to the body.


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By this point in the day, I just worked my body so hard with a workout I had no business doing. (Just kidding) but seriously, I get so hungry after an intense workout. I usually want to eat right after I cook down. I like to have some meals prepped and ready to go for me, I made some tuna last night and I’m just spreading it on several crackers. And for my side I’m having a spinach, bell pepper and tomato salad with olive oil dressing. As you can see, I love simple salads and foods.

Tuna Recipe:

2 cans of tuna
one half pickle slice
1 hardboiled egg




I love rice cakes as a snack because you can spread avocado or peanut butter across the top. This particular rice cake is brown sugar flavored. Yum!


healthy food


On the rare occasion when I’m pumped about working out. **rolls eyes** I put my body through hell by doing 2 a days or sometimes I can only work out at night.either way, I love steak. I’m having a 6 oz steak with baby carrots. Also, I mixed wild rice with a can of green beans. I like to combine my vegetables when I can so I’m doubling my minerals. (At least that’s my logic)



As for my after dinner snack, I like to grab one of these fruit and veggie bars. They are sweet enough and better for you than a regular popsicle or bowl of ice cream.

[tweetthis]Click here for healthy food ideas![/tweetthis]

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19 Healthy Soups For Weight Loss (Roundup)

healthy soups

Why I Love Healthy Soups

Sometimes it’s a good idea to give your digestive system a break. I love making healthy soups during the fall and winter. It doesn’t take long to prepare a soup and you can use virtually anything in the kitchen, even leftovers. Soups are a cheap and satisfying way to get your veggies in. The majority of canned soups contain a high amount of sodium, which can affect your blood pressure. So, making your own homemade soups ensures that you know what is in your meal.You can prepare them ahead of time for a warm on-the-go lunch. 


19 Healthy Soup Recipes


healthy soupsHealthy Chicken Soup by Sommer


healthy soupsAsparagus Soup by Danae


healthy soupsBroccoli Soup by Lexi


healthy soupsPumpkin & Ginger Soup By Elana


healthy soupsCauliflower Soup by Tarla


healthy soupsChicken and Bean Soup by Julia


untitled-design-8Tomato Soup By Ceara


untitled-design-9Creamy Mushroom Soup By Sam


untitled-design-10Vegetable Soup by Katie


untitled-design-11White Bean & Spinach Soup By Damn Delicious


untitled-design-12White Bean & Sausage Soup by Jaclyn


untitled-design-13Potato Soup By Monica


untitled-design-14Cabbage Soup By Savita


untitled-design-15Miso Soup By Rasa


untitled-design-16Sweet Potato Soup by Charbel


untitled-design-17Barley Soup by Swati and Tushar


untitled-design-18Carrot Soup by Sabrina


untitled-design-19Red Lentil Soup by Diane


untitled-design-20Thai Coconut Soup by Kelly


What is one of your favorite soup recipes? 

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12 Healthy Halloween Snack Recipe (Roundup)

Halloween snack

Spookiest, Healthiest Halloween Snack Recipes

Hey, you guys! Thanks for taking the time out of your busy day to read my post. With Halloween around the corner, I wanted to do something a little festive. I searched high and low on the web to present you the healthiest Halloween snacks to make this year instead of buying candy. You make them for kids or adults. Besides, you’re never too old for a healthy treat. I hope you enjoy and check out these amazing creations. Let me know if I missed your favorite fall treat in the comments below and please share.



1. Halloween Bat Energy Bites &” Spiders” on a Log by chelseasmessyapron





2.Halloween Sweet Potato Fries By Cheeky Kitchen




3.Halloween Cheese and Crackers by peasandcrayons




4.Apple Mummies by 2 healthy kitchens




5.Veggies Skeleton by Laura at Feeding Four Little Monkeys





6.Perfect Pumpkin Seeds by Brandie at Home Cooking Memories





7.Witchy Guacamole Dip by Cara at Fork And Beans





8.Healthy Flourless Pumpkin Muffins by Sara at Making Thyme For Health





9.Fall Snack Mix by Chrissy at Stick A Fork





10.Owl Rice Cakes by Amanda at A Few Short Cuts






11.Cinnamon Apple Chips By Carrie’s Experimental Kitchen



12. Frozen“Boo”- Nana Pops by Gina at Skinny Taste

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Pre And Post Workout Meals For Weight Loss

So, you’re trying to lose weight, but you’ve been exercising for weeks and still not seeing results? The problem may be your diet. You need to get the most out of your diet, so you can maximize your workout. Getting in your nutrients, vitamins, and carbs will help you burn the most calories throughout the day. I am not a dietician or nutritionist. I’m simply a girl who has an interest in health and wellness. I hope you enjoy this post, share it with your friends and maybe even subscribe. I’d love to know what you guys eat before and after exercise. Also, for a more comprehensive guide on what to eat before and after workouts, check out this post from Bembu!

Pre-Workout Snacks

It’s important to never workout on an empty stomach. Your body needs fuel to burn just like a car. If you try to exercise without eating, your performance will suffer and you will find it hard to concentrate on your workout. You’ll want to eat foods that contain carbohydrates and protein before you exercise.This will give you the maximum amount of energy to get through your workout. I am guilty of not eating enough before a workout, so I know I can’t be the only one. I thought I would share some snack and light meal ideas that are simple for you to make. Here are some of my favorite light snacks I enjoy about 45 minutes before my fitness routine.

1 cup of black coffee

1 cup of plain greek yogurt with fresh strawberries

2 slices of whole wheat toast with peanut butter and sliced bananas

peanut butter oatmeal bar

2 oz of dried fruits and nuts mix

egg whites with whole wheat toast

½ cup of oatmeal with fresh fruit and nuts or peanut butter and honey

8 apple slices with almond butter

raspberry banana smoothie with protein powder

½ cup of brown rice


Post Workout Meals

After exercising, your body needs additional nutrients to recover the muscles. Eating foods that are high in amino acids and carbohydrates help fight fatigue and muscle soreness that you feel after your workout. These are foods I like to eat an hour after my workout because they help increase muscle mass and rebuild tired muscles.

whole wheat tuna sandwich with spinach

Grilled chicken with sweet potato

salmon with veggies

veggie omelette with avocado

protein bars

hummus and crackers

1 glass of chocolate milk

whole grain bagel

peanut butter sandwich


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Easy Healthy Salads For The Whole Week

healthy salads

Healthy Salad Recipes

It’s easy to throw fresh produce together to make easy healthy salads. I know you’re a busy girl like me and paying attention to what you eat is easier said than done. You can make these salads in 20 minutes or less and keep them in the fridge until lunch. Salads can be a great way to include greens in your diet. I hope you guys enjoys these delicious healthy recipes.

Sunday: Poppy Seed Cranberry Salad



8 oz baby spinach
1/2 cup almonds, toasted
1/2 cup dried cranberries

Poppy Seed Dressing-

1/2 cup olive oil
2 Tbsp white sugar
2 Tbsp honey
1/2 Tbsp finely minced shallot
1/4 cup white wine vinegar
1 ½ Tbsp apple cider vinegar
2 Tbsp poppy seeds, toasted


For the dressing-

In a bowl or jar whisk together olive oil and sugar until sugar has dissolved. Stir in honey, shallot, white wine vinegar, apple cider vinegar, and poppy seeds

For the salad-

Add spinach, almonds and cranberries to a salad bowl. Drizzle dressing over salad and toss. Serve immediately after adding dressing.

Recipe Source: adapted from Allrecipes

Monday: Cucumber Avocado Salad


1 lb Roma tomatoes
1 cucumber
2 avocados, diced
2 Tbsp extra virgin olive oil
1 tablespoon lemon juice
1 tablespoon lime juice
1/4 cup cilantro, chopped
1 tsp sea salt
1/8 tsp black pepper


Place chopped tomatoes, sliced cucumber, diced avocado, and cilantro into a large salad bowl.
Drizzle with olive oil, lemon and lime juice. Toss gently to combine. Add salt and pepper.

Recipe Source: adapted from natashaskitchen

Tuesday: Chicken Caesar Skinny Salad



2 whole Chicken Breast fillets, skinless and boneless, halved horizontally to make 4 fillets
1 tablespoon garlic powder
2 tablespoons dried parsley flakes
Pinch of salt
7oz turkey bacon, cut into strips
2 eggs, boiled
2 baby cos lettuce, washed and dried
1 Avocado, sliced
½ cup shaved parmesan cheese


⅔ cup greek yogurt
1 tablespoon olive oil
2 garlic cloves, crushed
2 tablespoons black pitted olives, chopped finely
Juice of ½ a lemon
3 tablespoons freshly grated parmesan cheese
Salt and pepper for seasoning


Rub the chicken breast with the garlic powder, parsley flakes and salt. Heat a non stick grilling pan with a drizzle of olive oil and fry chicken until golden on both sides. Remove the chicken and set aside. Add the bacon strips to the same pan, and fry until golden and crispy. While the bacon is frying, boil the eggs.

Caesar Dressing-

Combine yogurt, oil, garlic, olives, lemon juice and parmesan. Whisk until well combined; add salt and pepper to taste.


Combine lettuce with the chicken and bacon strips; eggs (halved); avocado slices; shaved parmesan cheese; Pour over the dressing; mix well to combine, and serve.

Recipe Source: adapted from

Wednesday: Strawberry Balsamic Salad


½ cup olive oil
¼ cup balsamic vinaigrette
4 teaspoons dijon mustard
1 cup roasted walnuts
12 ounces baby spinach and mixed field greens mix
16 ounces strawberries, sliced
Salt to taste



Combine 1/2 cup olive oil, 1/4 cup balsamic vinaigrette, and 4 teaspoons dijon mustard. Season with salt to taste.


Combine spinach mix, strawberries, and pecans in a large bowl. Add salad dressing and toss until evenly coated.
Heat a small skillet over medium-low heat. Add the walnut and toast until fragrant, about 10 minutes. Stir often to prevent scorching.
Add 2 Tablespoons butter to a small skillet over medium-high heat until the foaming subsides. Reduce heat to medium-low, add walnuts, and toast for about 10 to 15 minutes. Stir often to prevent scorching.

Recipe Course: adapted from culinaryhill

Thursday: Simple Kale Salad


The Salad-

1 pound kale
1/2 cup dried cranberries
1 avocado
1/4 cup shredded Parmesan cheese

The Vinaigrette-

2 tablespoons freshly squeezed lemon juice
6 tablespoons extra virgin olive oil
Salt and pepper to taste


Toss the kale with the dried cranberries, avocado, and Parmesan cheese. Whisk together the lemon juice, olive oil, and season with salt and pepper. Drizzle the salad with the lemon vinaigrette and season with salt and pepper.

Recipe Source: adapted from refinery29

Friday: Shrimp and Avocado Salad


2 tablespoons of lime juice
1 tsp olive oil
1/4 tsp salt, black pepper to taste
1 lb jumbo cooked, peeled shrimp, chopped*
1 medium tomato, diced
2 medium avocado, diced
1 jalapeno, seeds removed, diced
1 tbsp chopped cilantro


In a small bowl combine lime juice, olive oil, salt and pepper. In a large bowl combine chopped shrimp, avocado, tomato, jalapeño. Combine all the ingredients together, add cilantro and gently toss. Salt and pepper to taste.

Recipe Source: adapted from

Saturday: Black Bean Salad


Black Beans-

1 15 oz can black beans , rinsed and drained
3 tsp chili powder
1/3 tsp salt
1/2 tsp garlic powder
1/2 tsp  paprika
2 tsp cumin
1/2 tsp cayenne, optional
1/4 cup water
1 15 oz can chickpeas , rinsed, drained and dried really well
1/4 tsp cinnamon
1 head romaine lettuce
1-2 chopped tomatoes
1 red bell pepper, diced
1 avocado, diced

Basil-Lime Vinaigrette-

1 jalapeno pepper, seeded and chopped
1 clove garlic
3/4 teaspoon minced fresh ginger root
1/4 cup lime juice
2 teaspoons balsamic vinegar
1/2 teaspoon salt
1/4 cup packed cilantro leaves
1/2 cup extra-virgin olive oil
1/3 cup honey



Preheat oven to 400 degrees F.
Combine chickpeas with the chili powder, cumin, salt and cinnamon.
Place chickpeas on a baking sheet in one even layer and bake for 20-30 minutes Set aside.
Combine the black beans with all the spices and warm in a pan over medium heat with 1/4 cup water. Stir occasionally for about 5-6 minutes.
Toss the lettuce, tomatoes, peppers, and avocado in a large bowl. Plate the lettuce mixture on each individual plate. Add the black beans to the individual servings and top with the crunchy roasted chickpeas.


Place the jalapeno pepper, garlic clove, and ginger into a food processor or blender; pulse until the jalapeno and garlic are finely chopped. Pour in the lime juice, honey, balsamic vinegar, and salt, add the basil leaves; pulse a few times to blend. Turn the food processor or blender on, and slowly drizzle in the olive oil until incorporated into the dressing. Season to taste with salt before serving.

Recipe Source: adapted from veggieinspiredjourney

What healthy recipes do you like to make? Leave a comment and feel free to share!


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Healthy Dinner Recipes Under $5

dinner recipes

Healthy Dinner Recipes

Cooking healthy dinner recipes doesn’t have to be expensive or difficult. These meals only take 30 minutes or less to make from preparation to the finished product. They all include protein and carbs balanced with veggies. If you are on a grocery shopping budget, you can get the most bang for your buck with these 5 dollar dinners.

Sunday: Lemon Shrimp and Rice


12 oz. frozen peeled and deveined medium shrimp
1 lemon
2 tablespoon olive oil
2 clove garlic, sliced
6 cups spinach
½ teaspoon Italian seasoning (optional)
salt and pepper to taste


Rinse shrimp. Peel lemon and drain juice over a small bowl. Cook rice according to directions
Over medium heat, in a skillet heat olive oil. Cook garlic in oil for one minute. Add shrimp and cook for 4 minutes
Add spinach, lemon peel, lemon juice and rice. Sprinkle salt and pepper to taste.

Monday: Beef Pot Roast


2 teaspoon dried parsley
½ teaspoon garlic powder
1 boneless beef chuck roast
2 tablespoon extra-virgin olive oil
2 yellow onions
1 ¾ cup reduced-sodium beef broth
3/4 pound potatoes, sliced
1 pound carrots, sliced


Preheat oven to 350
Combine parsley, garlic powder, salt, and pepper. Rub seasoning all over roast.
Heat oil in a pot over medium-high heat. Add roast and cook for 5 minutes. Transfer to plate
Combine onions and ¼ cup of water in a pot and cook for 8 minutes
Stir in broth and bring to a boil. Transfer roast back to pot roast for 2 hours
Add potatoes, carrots, onions and cover on low for an additional 45 minutes

Tuesday: Fish Tacos


2 (6 oz.) packages of tilapia fillets, cut into strips
¾ teaspoon ground cumin
¼ teaspoon salt
½ tablespoon lime juice
½ tablespoon lemon juice
8 flour tortillas
2 cups lettuce, shredded
1 large tomato, chopped
2 onions, diced
½ cup shredded cheese (optional)


Preheat oven to 425
Arrange fish on a baking sheet and line with parchment paper
In a mixing bowl, combine cumin, salt, and pepper. Sprinkle on both sides of the fish strips
Bake for 9-12 minutes
Move the fish in a bowl and pour lemon and lime juice. Fill tortillas with fish, lettuce, tomatoes, onions and top with cheese, if using.

Wednesday: Pasta with Herb and Tomatoes


1 box of pasta
cherry tomatoes
1 tablespoon olive oil
2 teaspoon basil
½ tablespoon oregano
salt and pepper to taste


1 Preheat oven to 400
2. Boil water and add pasta until cooked
3. Slice cherry tomatoes in half
4. Combine oil, basil, oregano and tomatoes. Pour mixture on baking sheet
5. Bake for 15-25 minutes
6. Drain pasta and serve with tomato mixture on top

Thursday: Honey Lemon Chicken with Rice


3/4 teaspoon lemon zest
1 tablespoon lemon juice
1 ¼ cup chicken stock
2 tablespoon honey
3 tablespoon vegetables pol
4 chicken breasts
½ cup onions, diced
1 cup brown rice
¼ teaspoon pepper


Combine lemon zest, lemon juice, chicken stock and honey in a small bowl and set aside
Pour the vegetable oil in a large pot and heat
Slice the chicken breast and slice vertically and horizontally
Place chicken in a pot and brown each side for 2 ½ minutes
Remove chicken and add onions and saute
Add rice, broth mixture, pepper and chicken to pot
Cover and simmer on low for an additional 30 minutes

Friday: Black Bean Chili


1 large onion, chopped
1 green pepper, chopped
2 (15 oz.) can of black beans, rinsed and drained
1 (28 oz.) can diced tomatoes
¾ cup beef broth
2 tablespoon chili powder
1 tablespoon ground cumin
1 tablespoon paprika
2 cloves of garlic, minced


In a skillet, over medium heat, brown garlic, peppers and onions
Add beans, tomatoes, broth, chili powder, cumin, and paprika
Cover and cook on low heat for 8-10 minutes

Saturday: Chicken Tomato and Cucumber Salad


5 tablespoon olive oil
1 pound chicken breast
¼ cup white wine vinegar
1 teaspoon thyme
1 cucumber
2 tomatoes, sliced
½ cup green olives, pitted and sliced
3 oz. feta cheese (optional)


In a skillet, add olive oil over medium heat
Cut the breast into strips and sprinkle salt and pepper on both sides. Cook for 8-10 minutes
For the dressing, stir together the thyme and vinegar
Serve with cucumbers, tomatoes, olives and cheese on top

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The Amazing Health Benefits of Chia Seeds

chia seeds

What Are Chia Seeds?

Chia seeds are considered to be one of the healthiest superfoods in the world. You have most likely heard about these amazing protein-packed foods, but they have been around longer than you realize. They are produced by a plant that is part of the mint family and native to both Mexico and Guatemala.

In the mayan language, chia, means “strength”, which is the perfect word to describe these foods. In ancient times, Mayan and Incan warriors consumed these high-quality seeds to sustain their energy during travel or battle. Only in recent years, the tiny black seeds have become popular worldwide. Chia seeds are the highest plant based source of protein in the world. They don’t come close to the amount of protein you would get from meat but are incredibly filling for a non-animal based source.

The Benefits and Uses of Chia Seeds

Many runners take advantage of these seeds because of their high source of protein, fats, and antioxidants. This provides consumers with enough energy to finish their workout strong. Chia seeds are high in omega 3 fats, which has been proved to help reduce inflammation. Regular consumption of these seeds can prevent joint pain and arthritis while decreasing risks of heart disease.

Chia seeds are a healthy and natural supplement that can be used during weight loss due to its high fiber content. Foods that are high in fiber, keep you full for a longer period of time and helps cleanse the colon. You can essentially increase nutritional value to any dish by simply adding chia seeds. You can benefit from the healthy nutrients without feeling guilty. One tablespoon of chia seeds has less than 100 calories, which is enough to fuel your energy for the entire day. All high quality and pure chia seeds are grown organically, which makes them non-GMO foods. This makes them a great alternative for people who are gluten-free and dairy-free.

The Negative Health Effects of Chia Seeds

Although chia seeds have many health benefits, studies that found that some people can develop allergic reactions similar to mustard seeds. These symptoms can include skin rashes, hives, difficulty of breath and more.

Because chia seeds are high in fiber, overeating them has been known to cause gas and bloating. It’s important to discuss the use of chia seeds with your physician before including them in your diet.

Resources I Used: 

For more chia seed recipes go to
And for additional information:

Chia Seed Recipes

Breakfast Egg Muffins


1 ½ cup baby spinach, cooked
4 eggs
1 tomato, diced
¼ onion, chopped
5 mushrooms, sliced
2 tablespoon parsley, finely chopped
2 tablespoon chia seeds
¼ teaspoon sea salt
¼ teaspoon pepper
1 tablespoon olive oil


Preheat the oven to 350
Pour olive oil in a skillet on medium-high heat. Cook the onions, mushrooms and spinach
In a medium bowl, combine eggs, vegetables and remaining ingredients
Whisk the egg mixture well until blended
Pour the mixture into muffin tins and bake for approximately 30 minutes
Remove from the oven and set aside to cool

Avocado Chia Toast


2 slices of whole wheat toast
½ avocado, sliced
10-15 grapes, sliced
10-16 cashews
1 tablespoon chia seeds


Place 4 avocado slices on toasted bread
Add grapes and cashews
Sprinkle chia seeds

Blueberry Chia Pudding


2 cups almond milk, unsweetened
½ cup chia seeds
¼ teaspoon vanilla extract
1 ½ tablespoon raw honey
½ cup almonds
1 cup blueberries


In a mixing bowl, combine almond milk, chia seeds, and honey
Stir until mixed well
Set mixture in fridge overnight
Stir well and top with blueberries and almonds

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Chicken Recipes For Weight Loss

chicken recipes

Quick Chicken Recipes For Weight Loss

Chicken recipes are great for weight loss because it is low in fat and high in protein. If you’re not a vegetarian, you most likely include this poultry in your diet. I eat a lot of chicken when I’m trying to tone my body for the summer. Not only can you build muscle, but vitamins and minerals in chicken also help boost your immune system.

Just make sure you purchase fresh and organic meat and stay away from foods that have been processed with chemicals. Keep reading for healthy chicken recipes for the whole week. These meals don’t require great culinary skill and take 30 minutes or less to prepare. If you have any awesome chicken recipes, leave them in the comments below. If you are interested in more dinner recipes, check out this post


Sunday: One Pan Chicken & Broccoli


½ cup water

2 tablespoons soy sauce

2 teaspoons cornstarch

1 teaspoon grated fresh ginger

1 teaspoon toasted sesame oil

3/4 pound broccoli

1 yellow sweet pepper

2 tablespoons cooking oil

12 ounces skinless, boneless chicken, cut into bite-size pieces

2 cups chow mein noodles



For sauce, in a small bowl stir together water, soy sauce, cornstarch, ginger, and sesame oil
Cut flowerets from broccoli stems and separate flowerets
Cut pepper into short, thin strips
In large skillet heat 1 tablespoon of the cooking oil over medium-high heat
Cook and stir broccoli stems in hot oil for 1 minute
Add broccoli flowerets and sweet pepper; cook and stir for 3 to 4 minutes
Remove from the skillet; set aside
Add remaining oil to the skillet
Add chicken; cook and stir for 2 to 3 minutes or until no longer pink
Push chicken from center of wok
Stir sauce; pour into center of wok
Cook and stir until thickened and bubbly
Return cooked vegetables to wok
Stir together to coat
Cook and stir 1 minute more or until heated through
Serve over chow mein noodles


Monday: Balsamic Chicken


2 tablespoons butter

1 tablespoon olive oil

4 boneless skinless chicken breasts

¾ teaspoon salt

¼ teaspoon black pepper

⅓ cup chopped onions

2 cups cremini mushrooms, sliced

4 cloves roasted garlic, smashed (or 2 cloves raw)

¼ cup balsamic vinegar

¼ – ½ teaspoon red pepper flakes

1 teaspoon chopped thyme, fresh

½ cup water

1 tablespoons fresh chopped chives



Preheat the oven to 350ºF
Heat the butter and olive oil on medium high heat in a skillet
Add the chicken breasts season each side with salt and pepper and cook 3 minutes per side
Transfer the chicken to an oven-safe baking dish and bake uncovered for 20-25 minutes
When 10 minutes of baking time remain, prepare the balsamic mushrooms
Heat the same skillet used to brown the chicken over medium high heat
Add the onions and mushrooms
Saute for 1 minute before adding in the roasted garlic; cook for an additional minute
Add the balsamic vinegar, red pepper flakes, and chopped thyme
Heat the balsamic vinegar through for 1 minute then add in the ½ cup of water
Continue to cook until the liquid reduces to about half
Adjust the seasonings to taste
Serve warm with chopped chives or parsley


Tuesday: Cranberry Chicken Salad


½ cup  lite mayonnaise

¼ cup plain Greek yogurt

1 teaspoons fresh lemon juice

1 tablespoon minced flat leaf parsley

¼ teaspoon dried dill

3 cups chopped or shredded cooked chicken

½ cup finely chopped celery or finely chopped apple

⅓ cup dried cranberries

⅓ cup chopped toasted walnuts 

salt and pepper to taste



In a large bowl, whisk mayonnaise, sour cream or yogurt, lemon juice, parsley, and dill
Add remaining ingredients and stir until combined
Add salt and pepper to taste
Serve chilled on bread or lettuce


Wednesday: Chicken Lettuce Wraps


For the sauce:

6 tablespoons low sodium soy sauce

1 clove garlic, minced

2 tablespoons honey

2 tablespoons water

1 tablespoon finely chopped ginger

1 tablespoon rice vinegar

3/4 tablespoon chili paste

the juice of 2 limes

1 teaspoon cornstarch

For the chicken:

1 tablespoon olive oil or sesame oil

1 lb ground lean chicken

1/4 cup lightly salted cashews, coarsely chopped

3 green onions, thinly sliced

16 leaves lettuce, for wrapping



Prepare the sauce
Place all the ingredients in a small bowl and whisk to combine and set aside
Heat the olive oil in a large skillet over medium heat
Add the ground chicken and break down any big lumps
Cook, stirring occasionally until the chicken is browned
Add the cashews and cook, stirring, for 1-2 minutes, then add the sauce and cook for 1-2 minutes more
Stir in the green onions, remove from heat and scoop the chicken mixture into the lettuce leaves


Thursday: Cilantro & Lime Chicken


4 skinless boneless chicken breasts

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 Tablespoon olive oil

1 cup chicken broth

3/4 Tablespoon fresh lime juice

1/4 cup finely chopped onion

1 Tablespoon chopped cilantro

1/2 teaspoon red pepper flakes

3 Tablespoons heavy cream

2 Tablespoons unsalted butter, cubed



Preheat oven to 375°F
Sprinkle each chicken breast with salt and pepper
In a large ovenproof skillet, heat the oil over medium-high heat
Add the chicken and cook for 6-7 minutes, turning once
Set chicken on a plate and cover tightly with foil
Remove skillet from heat and add the broth, lime juice, onion, cilantro, and red pepper
Return to heat
Cook and stir to scrape up the browned bits from the bottom of the skillet.
Bring to a boil.
Allow to boil gently, uncovered, for 10 minutes
Reduce heat to medium-low, then add the cream and butter
Stir until butter has melted
Add chicken to the sauce and place the skillet in the preheated oven
Bake uncovered until the chicken is completely cooked through, about 5-10 minutes
Serve chicken with sauce spooned on top


Friday: Chicken and Avocado Salad


10 cloves of garlic minced

1/4 cup of olive oil

1/4 cup to 1/2 cup of brown sugar

8 boneless skinless chicken breasts



Saute the garlic in the olive until golden, add the brown sugar until it is a slight paste over medium heat
Remove from heat and spread over chicken breasts placed in a greased glass pan
Season with salt and pepper
Cook at 500 degrees for 30 minutes


Saturday: Sweet Garlic Chicken


10 cloves of garlic minced

1/4 cup of olive oil

1/4 cup to 1/2 cup of brown sugar

8 boneless skinless chicken breasts



Saute the garlic in the olive until golden, add the brown sugar until it is a slight paste over medium heat
Remove from heat and spread over chicken breasts placed in a greased glass pan
Season with salt and pepper
Cook at 500 degrees for 30 minutes


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