family friendly recipes Archives - Burn Boot Camp https://burnbootcamp.com/tag/family-friendly-recipes/ The Fitness Solution for Every Woman Tue, 20 Sep 2022 06:44:57 +0000 en-US hourly 1 https://wordpress.org/?v=6.8.3 138450544 5 Ways To Make The Perfect Salad https://burnbootcamp.com/5-ways-to-make-a-healthy-salad/ Tue, 27 Sep 2016 21:41:02 +0000 https://burnbootcamp.com/?p=11755

How To Make A Healthy Salad

Most of the time salad can be a great alternative when you’re eating out, or for a quick lunch on the go. While this can be helpful, it can also be hurtful. Salads have the potential to be packed with sugars, high fat or unnatural ingredients found in cheeses, dressings or toppings.

Lindsay Gilbert, Head Trainer at Burn Boot Camp Millbrook, demonstrates 5 ways to make the perfect salad while staying clean, and how to choose the best option at a restaurant.

The Base

Romaine lettuce is a common type of lettuce for salads, but has little to no nutritional value. Rule number one is to choose a lettuce that has nutritional value and follows the ANDI score. Lindsay gives us a superfood greens, organic option.

By choosing a base with high nutrient value, you’re replenishing the vitamins and minerals that your body might be lacking. You can even buy it readily mixed and chopped!

Toppings

Toppings are the biggest culprit when it comes to making a salad unhealthy. Many people love to use nuts and avocado as toppings, but completely over-do it. It’s important to keep your fats controlled.

Instead, top your salad with vegetables first. Red, yellow, and white onions are great in a salad, as well as cucumbers, bell peppers, mushrooms, broccoli, and more! For crunch, stay away from croutons and add some crunchy vegetables like cabbage/broccoli slaw.

Protein

Protein is the most important part of your salad. Without a protein source, you’re not going to feel full for long. Burn Boot Camp trainers are experienced with helping you understand your macronutrient values. If you’re questioning how much protein you should be eating, begin with 100 grams per day and talk to your trainer.

You have the potential to add 40 grams of proteins to your salad. Chopped chicken breast and lean turkey are awesome sources of protein. 4 ounces of chicken is equivalent to about 35 grams of protein.

Salmon is a healthy fish, but it can increase your fat intake. Depending on your other toppings, it might be a good option to choose an alternative to salmon, like Tuna. Tuna has less fat and carbohydrates, but is a lean protein.

Dressings

Choosing a dressing is the most difficult part of making the salad. It’s important to read the labels on the back of salad dressings. Lindsay uses an example of a dressing where sugar is the third ingredient. Just because it says 2 grams of sugar, doesn’t mean it doesn’t make up most of the dressing.

Low-fat and fat-free dressings are not helpful. All it means is that the fat has been extracted and replaced with other ingredients that lack nutrients.

Make your own dressing by using 2 tablespoons of olive oil, 1 tablespoon of balsamic vinegar, half squeezed lemon. This makes 2 servings and you can even add other additives like dijon mustard, pepper or other herbs.

Lindsay gives us three store-bought options: Tessemae’s Soy Ginger dressing, Bragg’s Braggberry pomegranate  dressing, and Bragg’s Apple Cider dressing. They all contain clean ingredients that can help you experiment with flavors and stay healthy.

Choose Wisely

A lot of restaurants add oils and ingredients that aren’t clean to their foods. It’s important to read ingredients and ask for olive oil and vinegar on the side. If you notice too many bad ingredients, choose another option or ask to remove the unhealthy ingredients.

 

Stay healthy and don’t forget to tune into Burn TV LIVE every Monday, Wednesday and Friday at 1 pm.

]]> 13046 Quick and Easy Family Friendly Dinner https://burnbootcamp.com/quick-and-easy-family-friendly-dinner/ Wed, 15 Jan 2014 02:02:17 +0000 https://devanklinefitness.com/?p=1630 Do you need a quick and easy recipe to mix up your weekday dinner routine? We have one for you! Healthy Chicken Lettuce Wraps meet all the requirements for a fun family dinner. They are easy to make, fun to eat, and healthy too! Your whole family will enjoy this meal. Serve them with a side of steamed organic edamame and some broccoli sauteed in a little soy sauce, honey, and fresh orange juice. Your kids will thank you (and so will your hubby!).

Healthy Chicken Lettuce Wraps

In large frying pan, saute 1 pound (2 lbs if you have a large family) of ground chicken breast, 3 chopped green onions, 1 can of diced water chesnuts, a clove of fresh crushed garlic, and some fresh ginger. You may also add chopped zucchini or mushrooms at this point.

Cook until chicken is no longer pink.

Add 3 tbs of soy sauce or coconut aminos, 1 tsp raw honey, and a splash of rice wine vinegar or white vinegar. Saute for 3-5 minutes.

Add 1/4-1/2 cup of Hoisin Sauce to taste (found in the Asian section of your grocery store). Saute for 3-5 more minutes.

Spoon chicken mixture into separated lettuce leaves. Roll and enjoy!

]]> 4070 Best 25 Healthy Recipes https://burnbootcamp.com/best-25-healthy-recipes/ Tue, 24 Sep 2013 16:21:17 +0000 https://devanklinefitness.com/?p=1276 Best 25 Healthy Recipes

We’ve put together our top 25 recipes (tested and trainer approved!) that we think you could use to create an easy, healthy, and delicious lifestyle! These recipes come from BBC members, food blogs, and our kitchen!

Enjoy!

Breakfast Recipes

Sweet Potato Egg Casserole

What you’ll need:

  • 1 pound ground lean turkey
  • 2-3 medium sweet potatoes, chopped
  • 1 green bell peppers, chopped
  • 1 sweet onion, chopped
  • 8 egg whites
  • 4 whole eggs
  • Salt & Pepper to taste

Get started by cooking turkey in a large skillet, adding in peppers and onions. Coat bottom of a baking dish with diced sweet potatoes and layer cooked turkey mixture. Beat eggs together and pour in baking dish and season with salt/pepper.. Bake in oven at 375 degrees for 30-45 minutes or until egg mixture is baked through. Serve warm and enjoy!

Mini-Egg White Cups

What you’ll need:

  • Egg whites (Pre-Mixed in carton is best)
  • Coconut Oil spray
  • Fresh Veggies (peppers, onions, spinach, mushroom, asparagus, etc.)
  • Protein of your choice (Lean Turkey, Grass-fed Bacon, Sausage, Ham)

To prepare, chop up all your veggies and cooked meats. Using a mini-size muffin sheet, spray coconut oil to avoid sticking and add equal parts of vegetables/protein into each cup, filling about 3/4 of the way. Pour egg white mixture into muffin cups filling all the way. Bake at 350 degrees for 20-30 minutes until egg white cups are crispy on the edges.

Pumpkin Protein Pancakes

What you’ll need:

  • 1 Scoop Shaklee Energizing protein powder
  • 2 Egg Whites
  • Cinnamon Spice
  • 1 tsp vanilla extract
  • 4 tbsp Canned Pumpkin Puree
  • 1/2 cup almond flour or meal
  • 1/4 almond milk
  • Raw Honey (optional)
  • Almond Butter (optional)

Pre-heat griddle to medium heat. Mix protein, almond flour, and cinnamon in a small mixing bowl. Add all wet ingredients together (eggs, pumpkin, and almond milk) and combine with dry ingredients. Spray griddle with Coconut Oil and pour 1/4 cup batter onto griddle cooking 3-5 min. each side. Serve with a dollop of almond butter and drizzle raw honey on top with a dash of cinnamon!

Lunch/Dinner Recipes

Avocado Chicken Salad

What you’ll need:

  • 4-6 cooked chicken, shredded
  • 2 Avocados
  • ¼ cup Vegenaise
  • 1 Chopped Green Onion
  • ¼ Cilantro
  • 1 Lime for juicing
  • Salt/Pepper to taste

Combine all ingredients and season to taste! Serve in a lettuce wrap or enjoy it alone!

Quinoa Naked Burritos

*recipe adapted from Earning Your Apron

What you’ll need:

  • 2 cups cooked Quinoa
  • 1lb Grass-Fed ground beef
  • Wildtree Taco Seasoning
  • ½ white onion
  • 1 avocado
  • Diced tomatoes
  • Salsa
  • 1 can black beans (optional)
  • Chopped romaine

Cook up ground beef with ½ cup onion, using taco seasoning as directed. Dice tomatoes, avocado, lettuce, and any other toppings you desire. Once meat and quinoa is cooked, fix burrito bowl starting with lettuce, quinoa, beans, beef and top with fixings.

Paleo Meatloaf

What you’ll need:

  • 2 lb ground beef
  • 1 ½ tsp sea salt
  • 1 tsp ground black pepper
  • 1 egg
  • 1 medium onion, finely chopped
  • 2 cups white button mushrooms, finely chopped
  • 1 tsp chili pepper flakes
  • 3 tsp fresh thyme, minced
  • 1 tsp fresh oregano, minced
  • 3 cloves garlic, minced

Sauce to put on top

  • ½ cup organic ketchup
  • 1 tbsp honey, optional
  • ½ tbsp Worcestershire sauce, optional
  • ½ can diced tomatoes (optional)
  1. Preheat your oven to 350 F
  2. Put a medium-sized skillet on a medium heat, and start to melt coconut oil, add the mushrooms and for around three minutes or until they are soft.
  3. Combine the meat, eggs, onion, salt, pepper, thyme, oregano, garlic, and chili pepper you need to mix well and make sure that you breakup the meat. Now add the cooked mushrooms to the mix it is very important that you distribute the mushrooms out evenly as this helps bond the meatloaf together.
  4. Lightly grease your loaf pan with additional oil and fill it with your mixture then place it in the oven and cook for approximately 15 minutes.
  5. Combine ketchup, honey and Worcestershire sauce to make the sauce that you are going to spread on top of your meatloaf.
  6. After cooking for around 15 minutes you need to gently spread your sauce over the top of your meatloaf.
  7. Continue cooking for around another 40 minutes

Paleo Chili

*adopted from Ultimate Paleo Guide

What you’ll need:

  • 1 lb ground beef.
  • 1 lb stew beef.
  • 1 onion, chopped.
  • 4 cloves of garlic minced.
  • 1 can diced tomatoes.
  • 1 cup of beef broth.
  • 3 tbs chili powder.
  • 1 tbs Italian seasoning.
  • 1 tsp red pepper flakes.
  • 1 tsp cayenne pepper.
  • 1 tsp paprika.
  • 1 tsp Tabasco sauce
  1. In a skillet or pan, brown the ground beef with one clove of garlic and 1/2 tsp of red pepper flakes.
  2. Add the ground beef and uncooked stew beef to the crockpot.
  3. Add remaining ingredients to the crockpot and cook on low heat for 8 hours.  Now that is easy.

Crock Pot Chicken Taco Stew

*adapted from Yummly.com

What you’ll need:

  • 1 1/2 cups vegetable broth
  • 1/3 cup taco seasoning mix
  • 1 1/2 lbs boneless skinless chicken breasts
  • 1 can pinto beans, rinsed and drained
  • 1 can kidney beans, rinsed and drained
  • 1 can black beans, rinsed and drained
  • 1 cup frozen corn
  • 2 (10 ounce) cans Rotel tomatoes & chilies
  • 1 large can diced tomatoes
  • 1 red pepper, chopped
  • 1 yellow onion, chopped

Stir the taco seasoning with vegetable broth in a crock-pot and add the chicken.
Cook on high for about two hours and shred chicken using two forks.
After that time add all other ingredients to crock-pot.
Stir.
Cook on low for 3-4 more hours

Stuffed Basil & Garlic Chicken

*adapted from Fitness Magazine

What you’ll need:

  • 1/4 cup grated Parmesan cheese
  • 2 tbsp fresh basil
  • 1tbsp olive oil
  • 2 cloves garlic, minced
  • 4 skinless, boneless chicken breast halves
  • 1/2 tsp  finely shredded lemon peel
  • 2 tbsp  lemon juice
  • 1 tbsp  olive oil
  1. In a small bowl combine Parmesan cheese, basil, 1 tablespoon olive oil, and garlic; set aside.
  2. Place each chicken breast half between 2 pieces of plastic wrap. Using the flat side of a meat mallet, pound lightly to about 1/8-inch thickness. Remove plastic wrap. Spread cheese mixture on chicken. Fold in sides of each chicken breast; roll up, pressing edges to seal. Fasten with wooden toothpicks.
  3. For sauce, in a small bowl combine lemon peel, lemon juice, and 1 tablespoon olive oil; set aside
  4. For a charcoal grill, arrange medium-hot coals around a drip pan. Test for medium heat above pan. Place chicken on the grill rack over drip pan. Cover and grill for 25 to 30 minutes or until chicken is no longer pink (170 degrees F), brushing occasionally with sauce the last 10 minutes of grilling. (For a gas grill, preheat grill. Reduce heat to medium. Adjust grill for indirect cooking. Grill as above.)

Quinoa & Turkey Zucchini Boats

*adapted from E is for Eat

What you’ll need:

  • 4 large zucchinis
  • salt & pepper
  • olive oil
  • 1 medium yellow onion, chopped
  • 2 cloves garlic, minced
  • 6 crimini mushrooms, chopped
  • 2 tomatoes, seeded & chopped
  • 1/3 pound ground turkey, cooked
  • 1/2 cup dry quinoa, cooked
  • 1 tablespoon parsley, chopped
  • 1/4 teaspoon red pepper flakes
  • 1 tablespoon Italian seasoning
  • 1 (8 ounce) can of tomato sauce
  • parmesan cheese, grated
  1. Pre-heat oven to 400 degrees.
  2. Cut each zucchini in half lengthwise. Scoop out the insides, leaving “walls” in tact. Save the scooped out zucchini flesh and chop. Brush each zucchini boat with a little olive and sprinkle with salt and pepper. Bake in oven 8-10 minutes, or until zucchini starts to soften.
  3. Heat a tablespoon of olive oil in a large saute pan over medium heat. Saute onions until translucent. Add garlic and mushrooms and saute until mushrooms release their liquid. Stir in chopped zucchini insides and tomatoes and cook a few minutes longer.
  4. Stir in cooked ground turkey, cooked quinoa, parsley, Italian seasoning and red pepper flakes. Pour in one can of tomato sauce and cook until everything is heated through. Season with salt and pepper.
  5. Spoon filling into zucchini boats and sprinkle with Parmesan cheese. Bake for an additional 10-15 minutes, or until zucchini is done to your liking.

Stuffed Peppers

*adapted from PaleoPot

What you’ll need:

  • 1 pound of ground Italian hot sausage.
  • 5 assorted bell peppers. I went with 2 green, 2 red, 1 yellow.
  • 1/2 head of cauliflower, grated or chopped into a “rice” consistency.
  • 1 small (8 ounce) can of tomato paste.
  • 1 small white onion, medium dice.
  • 1/2 head of garlic, minced.
  • 1 small handfull of fresh basil, minced (or 2 tsp. dried).
  • 2 tsp dried oregano.
  • 2 tsp dried thyme.
  1. Cut the tops off of your peppers and scoop out and discard the seed, yet do save the tops!
  2. Process or chop about half a head of cauliflower into “rice” and put in a large mixing bowl.
  3. Add your minced garlic, basil, and dried herbs, and onion to your cauliflower and mix by hand.
  4. Use a very hot skillet to lightly brown your sausage. This step is entirely optional based on your motivational level. The sausage will cook just fine in your slow cooker, yet I personally like to hit it with a little sear to take the flavor up a notch.
  5. Add your sausage and can of tomato paste to your bowl of seasoned cauliflower and mix by hand. Let the kids do this part, getting hands messy in necessary, a spoon just won’t cut it.
  6. Fit as much of your sausage mixture into your peppers as you can. Place your peppers into your slow cooker and loosely place the pepper tops back on. If you have extra meat and cauliflower mixture, just jam in between your peppers and let it cook. You could save it for a breakfast scramble too if you are awesome, yet I’d just feed the slow cooker more.
  7. Cook on low for 6 hours. I set my slow cooker to shut off once it’s temperature probe hit 180 degrees. Maybe I just like using that feature. Just cook it on low for 6 hours.

Spaghetti Squash

*This winter squash can be used for so many recipes including a side dish with spices and olive oil, or as a main course with tomato sauce!

How to cook:

1. Cut the squash in half lengthwise with a sharp knife.

2. Scoop out and discard the seeds.

3. Preheat the oven to 375°F. Place squash halves cut side up on a heavy-bottomed roasting pan with 1/2 cup water. Brush with olive oil and season with salt and pepper.

4. Roast for about 45 to 50 minutes, or until a fork punctures the flesh of the squash easily. If the squash seems to be drying out while baking, brush with an additional tablespoon of olive oil.

5. Remove squash from the oven and allow it to cool just enough so you can handle it, about 3 to 4 minutes. Scrape the flesh from the squash into wonderful, stringy “noodles” with a sturdy fork and place in a small serving bowl. If some of the strands clump or gather together, simply separate them using your hands.

Sweet Potato Cauliflower Soup

*adapted from Allyson Kramer 

What you’ll need:

  • 1 large head cauliflower (the one I used was at least 7″ in diameter
  • olive oil for drizzling
  • Few dashes garam masala (optional)
  • 3 medium to large sized peeled sweet potatoes, cut into 1″ pieces
  • 1 sweet onion, diced
  • 2 cloves garlic
  • 7 cups filtered water

First, preheat your oven to 400 °F and cut up your cauliflower into bite sized pieces. Sprinkle cauliflower lightly with garam masala. Place cauliflower onto ungreased cookie sheet and lightly drizzle with olive oil. Place in oven and let roast until golden brown on the tops and tender, but not mushy, about 20-30 minutes. There’s no need to flip ‘em. Just remove from oven and let cool while you cook the rest of the soup.

In large stockpot, bring sweet potato, onion, garlic and water to a boil. Salt (abt 3/4 tsp) and stir. Reduce heat and allow to remain at a constant simmer until sweet potatoes are tender. Add in cooked cauliflower and divide soup into 2 parts.

Let soup cool and then blend one part soup in blender until very smooth. Combine with second part soup and stir. Salt to taste and warm up over stovetop if needed.

Cauliflower Crust Pizza

What you’ll need:

  • 1 head of cauliflower  chopped fine in food processor
  • 4 eggs
  • 2 Cups of shredded mozzarella
  • Italian seasonings
  • Freshly sliced tomato
  • Fresh Basil
  • Fresh Mozzarella
  1. Preheat oven to 450
  2. Line sheet pan with tin foil, coat with cocunut oil or spray to keep the mixture from sticking to pan
  3. Once mixed and kneaded lay it out on the sheet pan foil 1/4 to 1/2 inch thick
  4. Bake for 20 minutes or until the top is very browned
  5. Take out and let cool 15 minutes to harden
  6. When ready to cook, re-lign sheet pan with new foil, oil, and place the crust brown side face down
  7. Top with what you like, and cook until cheese is melted (tomato, fresh basil, and fresh mozzarella, and your favorite veggies!)

Side Dish Recipes

Fresh Quinoa Salad

What you’ll need:

  • 3 cups cooked Quinoa
  • 1 large cucumber
  • 1 avocado
  • 1 package grape tomatoes
  • ½ cup feta cheese
  • olive oil
  • salt & pepper

Cut up cucumber, tomatoes, and avocado into bite size pieces, combine with cooked quinoa and feta and coat with olive oil, salt, & pepper. Enjoy with a lean protein as a side dish or serve in lettuce wraps!

Simple Hummus

*adapted from 360yourlife

What you’ll need:

  • 1 Can Organic Chickpeas, drained & rinsed (or 1 1/2 Cup cooked Chickpeas)
  • 1 Tbs. Lime
  • 1/2 Tsp. Cumin
  • 1/2 Tsp. Dried Oregano
  • 1 Garlic Clove Sea Salt & Pepper (to taste)
  • 2 -3 Tbsp. Olive Oil

Combine all ingredients in a food processor or blender. Blend until smooth. If you like a thinner dip, add a little water. Serve with veggies or use as a spread on your sandwich!

Additional Add in’s:

  • Roasted Red Pepper
  • Red Pepper Flakes for spice
  • Pesto for an Italian twist
  • Roasted Garlic
  • Tahini for a more Mediterranean flare

Sweet Potato Casserole

What you’ll need:

  • 6 medium sweet potatoes
  • 2-3 tbsp. ground cinnamon
  • ¼ cup almond milk
  • ½ cup chopped almonds

Cook and peel sweet potatoes, mash up in baking pan and add almond milk & cinnamon, even spread out and add additional ground cinnamon and chopped almonds. Bake at 350 degrees for 30 minutes.

 

Cajun Carrot “Fries”

(Can also be used with Sweet Potatoes!)

What you’ll need:

  • 8-10 Large Carrots
  • 1 tbsp. olive oil
  • 1 tsp. cayenne pepper
  • Salt & Pepper

Slice carrots in to fry-like pieces, toss with olive oil, cayenne pepper, and salt and pepper to taste. Bake at 400˚ for 30 minutes, flipping once. Serve warm

Desserts/Sweets

Protein Balls

What you’ll need:

  • 1 cup almond butter
  • 1 cup Shaklee Energizing Protein
  • 1 cup Shaklee Energizing Protein
  • 1 1/4 cup Gluten Free Rolled Oats
  • 1 cup raw honey
  • 1 tsp pure vanilla
  • 1/2 cup Flax Meal

Optional Add in’s

  • 1 cup almond slivers
  • 3 tspn Cocoa Powder
  • 1 cup organic chocolate chips
  • 1 cup coconut
  1. Bring honey to a boil and add almond butter.
  2. Mix in all other ingredients to wet mix and let stand for 10 minutes to cool.
  3. Roll into little bite size balls, or lay flat on a baking pan and cut into squares
  4. Refrigerate

Brooke’s Black Bean Brownies

*adapted from 360yourlife

What you’ll need:

  • 1 can black beans, drained
  • 1/2 c. cocoa
  • 4 Tbsp. extra-virgin coconut oil
  • 1/2 c. xylitol
  • 2 level tsp. stevia powder
  • 1 tsp. organic vanilla extract
  • 3 large free range eggs
  • 1/2 c. Shaklee’s Instant Protein Mix
  • 1/4 tsp. sea salt
  • 1/4 c. water
  • Dark Chocolate Chips (optional) *Be sure to add these after blending, on top of mixture
  1. Blend together all ingredients in blender
  2. Grease muffin tin or baking dish with coconut oil spray and pour in ingredients
  3. Bake at 350 degrees for 30-40 minutes

Paleo Chocolate Chip Cookies

What you’ll need:

  • 2 cups almond flour
  • 2 tbsp coconut flour
  • ½  tsp sea salt
  • ½ tsp baking soda
  • 1 tbsp vanilla extract
  • 1/4 cup almond butter
  • ¼ cup coconut oil
  • ½ cup raw honey
  • ¾  cup dark chocolate chips

On your stovetop, heat the almond butter and raw honey on medium heat until creamy. Combine all wet ingredients in a separate bowl & dry ingredients in separate bowl. Combine wet ingredients to dry and mix well. Spray baking sheet with coconut oil spray and place dough in balls on sheet. Cook at 350 degrees for 10 minutes. Serve warm with almond milk!

Pumpkin Muffins

What you’s need:

  • 1½ cups almond flour
  • 3/4 cup canned pumpkin
  • 3 large eggs
  • 1 tsp baking soda
  • ½ tsp ground cinnamon
  • 1½ tsp pumpkin pie spice
  • 1/8 tsp sea salt
  • 1/4 cup raw honey (optional)
  • 2 tsp almond butter
  1. Preheat oven to 350℉.
  2. Coat muffin tins with coconut oil (or use paper muffin cups and add 1/2 tsp melted coconut oil to batter).
  3. Mix all ingredients and pour evenly into tins.
  4. Bake for 25 minutes on the middle rack.
  5. Sprinkle almonds on top immediately after taking them out of the oven (optional)

Paleo Lemon Bars

*adapted from Delighted Momma

What you will need for the crust:

  • 2 cups of raw almonds
  • 1/4 cup of honey
  • 1/2 cup of melted coconut oil
  • 2 tbs of coconut flour
  • 2 eggs

What you will need for the topping:

  • 6 eggs
  • 1 cup of fresh lemon juice
  • 1/2 cup of honey
  • 1/2 cup of coconut oil
  • a dash of sea salt
  • Unsweetened coconut flakes for topping (optional)

Directions for crust:

  1. Preheat oven to 350 degrees.
  2. Place your almonds in a food processor and pulse until you have small chucks.  Do not over pulse or you will end up with almond flour or almond butter.
  3. In a medium bowl mix together the almonds with the honey, coconut oil. coconut flour and eggs.
  4. Line a 8×12 baking dish with parchment paper and and spread your mixture evenly on the bottom of the dish, pressing it down with the back of the spoon to make it nice and compact.
  5. Bake for 15 minutes or until the edges are lightly brown.
  6. After your crust is done put it aside and let it cool.

Directions for topping:

  1. In a small saucepan, whisk together your eggs, lemon juice, honey and sea salt over medium heat.
  2. Slowly stir in the coconut oil and keep stirring it up until it is fully melted.
  3. Now whisk whisk whisk until the mixture starts to thicken.  If you start to feel like you are a failure and your mixture is still liquid just know you did NOT fail and you just need to stir longer.
  4. Once your mixture starts to thicken it should resemble pudding.  When it is nice and thick,  remove it from heat and and let it cool.
  5. Once cool pour the topping over the crust and sprinkle the unsweetened coconut on top.  Place in the freezer to let it set and harden.  Once it has set you can place it in the fridge.
  6. Enjoy!

Gluten-Free Granola Bars

*adapted from Gabbys G Free

What you’ll need:

  • 2 cups oatmeal, gluten-free
  • 1 1/2 cups almond meal *
  • 1/2 cup dried cranberries or other dried fruit, processed or chopped
  • 1/2 cup shredded coconut
  • 1/2 cup coarsely ground/chopped hazelnuts or other nut of choice
  • honey to taste
  • pinch of salt
  • approx. 1/3 cup water – this will vary greatly
  1. Preheat the oven to 350F. Line your baking pan with parchment or a silicon baking sheet (I used a large cake pan, but feel free to use a jelly roll pan, brownie pan, or whatever pan you would like!).
  2. In a large bowl, combine all ingredients except honey and water.
  3. Add your desired amount of honey or other liquid sweetener and stir to combine.
  4. Add water sparingly until the mixture is moist and holds together when squeezed. Add the water slowly as you don’t want the mixture to be too wet.
  5. Pour the mixture into the pan and firmly press down into the pan.  Really press down and make sure it is all compacted.
  6. Using a sharp knife, cut the bars into your desired shape.
  7. Pop the bars in the oven for around 25 minutes until the bars are golden brown.

Sweet Potato Bites

*adapted from Gabbys G Free

What you’ll need:

  • 1 cup mashed sweet potato
  • 8 egg whites
  • 1 teaspoon cinnamon, plus extra for topping

1. To make mashed sweet potato: Bake sweet potatoes in oven (or microwave) until fork tender. Let cool and scrape out flesh and mash gently with fork until smooth.

2. Preheat oven to 375F. Combine all ingredients in a blender or large, immersion blender-friendly bowl. Blend together until very smooth – about 30 seconds.

3. Pour into lightly greased mini muffin tins (or you can line with liners), filling each tin about 2/3 of the way full.

4. Bake for 20-25 minutes until toothpick inserted in center comes out clean. Remove from oven, let cool completely, then remove from tin and store in refrigerator.

]]> 1276 My Best 14 Paleo Snack Foods https://burnbootcamp.com/my-best-14-paleo-snack-foods/ Wed, 23 Jan 2013 19:06:35 +0000 https://devanklinefitness.com/?p=1134 If you have been a follower and friend for quite some time then you should already know that I believe paleo is the cleanest form of eating. Now, I am not one of those “be all end all” trainers when it comes to this topic. I believe that starting a  paleo diet TODAY is only for a particular type of person, and you may not be there yet. But it is no surprise that your nutrition is the key you building the lean, toned body you want. But incase you are interested in giving paleo a shot, I would like give you 15 Simple Paleo Snacks to get started!

My Top 15 Paleo Snack Foods

 

1. Banana with Raw Almond Butter – This is a go-to! Think you are hungry? Have a nice big banana and load it with some RAW creamy almond butter. Great filler and keeps the paleo train full steam ahead!

2. Plain Avocado – Good fats are ALWAYS a great snack. This is an excellent and quick pre-workout snack that will give you tons of energy.

3. Hawaiian Berry Mix – Cut pineapples up into cubes and place at the bottom of the bowl. Throw blackberries, strawberries, raspberries, and blueberries on top. Make a big bowl! When you get through with the berries the pineapple is infused with the various berry juices! SO GOOD!

4. Egg Whites – Sometimes all you need is some pure protein to satisfy you!

5. Egg White/Avocado/Salsa – Mix all parts even…make a big bowl so you can have it for a couple of days!

6. Apple with Raw Almond Butter – Make sure the Almond Butter is raw! Roasted almonds have more sodium and less nutritional value.

7. Grilled Chicken with Raw Honey – Who says we can’t have an adult version of a Happy Meal?

8. Protein Balls – These are supposed to be a HEALTHY snack so don’t poison it with bad protein powder! Make sure you know what you are putting in your body. If you see the word “Sucrolose” or “Neotame” throw it in the trash!

9. Shaklee 180 Snack Bar – One of the MUST HAVES in your snacking regiment! Powered with the Amino Acid Leucine Shaklee 180 bars are perfect for building lean muscle and keeping you full!

10. Pumpkin Spice Muffins – You don’t have to be in the fall spirit to enjoy these! REALLY, REALLY good one if you have time to prepare it!

11. Kale Chips – A Tasty way to get your veggies in. I do not recommend baking with lemon juice though!

12. Sweet Potato Fries – Especially great right after a workout! The chemical components of sweet potatoes make this tuber a great post-workout snack!

13. Quick and Easy Cabob- Easy one cut shrimp, avocado, and zucchini into small pieces. Get toothpicks and stab a shrimp, avocado, and zucchini…a quick little version of paleo sushi and tastes wonderful! Use any vegetable that you like.

14. Raw Nut Mix – Almonds, cashews, walnuts – through in some organic dried cranberries or blueberries!

Some of these are my own creation and some  I have linked you recipes to other helpful nutrition blogs that I follow. Feel free to share this with your family and friends! Eating healthy isn’t so bad when you have good food to eat. Eat to fuel your body and not for pleasure. Learning to do this will change your life forever!

 

 

]]> 1134 Quick and Healthy Recipes https://burnbootcamp.com/quick-and-healthy-recipes/ Fri, 17 Aug 2012 23:10:21 +0000 https://devanklinefitness.com/?p=957 Whether you are in the mood for a refreshing summer salad, a delightfully tangy treat, or a mouth watering breakfast this weekend I have complied some of my favorite recipes for you to try out! The Orange Creamsicles are also a tasty treat to give to you kids without all the harmful additives of store bought brands! Enjoy!

Garden Fresh Salad

The best salads are a cornucopia of fresh vegetables, with little or no added fat. This salad combines some of the garden’s tastiest veggies and is dressed lightly with no added oils. Serve with a side of lean protein for a healthy, vibrant meal. Servings: 4

Here’s what you need…

  • 4 eggs
  • 1 bunch asparagus, ends trimmed
  • 1 cup curly endive
  • 1 cup dandelion greens
  • 1/2 cup cherry tomatoes, halved
  • 1/8 cup red onion, thinly sliced
  • 1/2 red bell pepper, thinly sliced into matchsticks
  • 1 packet Stevia
  • 2 Tablespoons lime juice
  • 1 garlic clove, minced
  • 2 teaspoons Dijon mustard
  • 1 Tablespoon raspberry vinegar
  1. Place the eggs in a pan of water; bring to a simmer for 6 minutes. Remove from heat. Crack the eggs all over, and then place in a pan of cold water for one minute. Remove from water, peel, and slice. Set aside.
  2. Bring a medium pot of salted water to boil. Add the asparagus and cook for 4 minutes. Rinse in cold water then set aside.
  3. In a large salad bowl combine the endive, dandelion greens, tomato, onion and pepper.
  4. In a small bowl combine the Stevia, lime juice, garlic, Dijon and vinegar. Mix well.
  5. Coat the salad with the dressing. Top with asparagus and sliced egg.

Nutritional Analysis: One serving equals: 119 calories, 5.5 fat, 137mg sodium, 9g carbohydrates, 2g fiber, and 8g protein.

Mango Chutney Chicken Salad

This summer salad is a refreshing way to serve chicken. Tender mango chutney, creamy Greek yogurt and fresh, crunchy greens make this one tasty meal.Servings: 5

Here’s what you need…

  • 1 teaspoon olive oil
  • 2 cloves garlic, minced
  • 1 inch ginger root, minced
  • 1 small red onion, chopped
  • 1 small red bell pepper, chopped
  • 2 ripe mangoes, chopped
  • Juice from 2 limes
  • 1 Tablespoon curry powder
  • 1 teaspoon ground cinnamon
  • Dash of nutmeg
  • Dash of red pepper flakes
  • 1 1/2 cups non-fat, plain Greek yogurt
  • 1 Tablespoon Dijon mustard
  • Dash of salt and pepper
  • 3 cups cooked chicken breast, chopped
  • 4 cups salad greens
  1. In a large skillet, heat oil over medium heat. Add garlic and ginger root and sauté for a minute.
  2. Add the onion and bell peppers and sauté for a few minutes.
  3. Add the mango and spices. Continue to sauté for another 5 minutes, until everything has softened.
  4. Turn the heat down to low, cover and simmer for another 10 minutes. Remove from heat. Chill for 20 minutes in the refrigerator.
  5. Combine the yogurt, mustard, salt and pepper together in a small bowl. Place the chopped chicken in a medium sized bowl and mix in the yogurt blend.
  6. Prepare each plate with a pile of greens topped with a scoop of chicken and a spoonful of chutney.

Nutritional Analysis: One serving equals: 286 calories, 6 fat, 185mg sodium, 22g carbohydrates, 3g fiber, and 35g protein.

Skinny Orange Creamsicles

Enjoy this summer treat guilt-free. Store bought Popsicles contain artificial colors, flavors and sweeteners that spike your blood sugar and lead to weight gain. This recipe, on the other hand, is made with organic, Greek yogurt, and fresh fruit. Servings: 6

Here’s what you need…

  • 2 cups organic, vanilla Greek yogurt
  • 1 orange, peeled and seeded
  • 1 cup pineapple chunks
  • 1 teaspoon agave nectar
  1. Fill the bottom 1/3 of each Popsicle mold with yogurt. Freeze for 15 minutes.
  2. In a high-speed blender, combine the orange, pineapple and agave nectar. Blend on high speed for a full minute.
  3. Fill the remaining space in each mold with the orange mixture. Freeze until solid.

Nutritional Analysis: One serving equals: 76 calories, 0 fat, 10mg sodium, 11g carbohydrate, 1g fiber, and 3g protein.

Turkey, Apple and Goat Cheese Omelet

Meals that are filled with protein and fat, like this omelet, help to curb between-meal cravings. Enjoy the unique flavor blend of turkey, apple, goat cheese and cinnamon. Servings: 2

Here’s what you need…

  • 3 slices turkey bacon
  • 1 small apple
  • dash of cinnamon
  • 4 egg whites
  • 2 whole eggs
  • dash of salt
  • dash of pepper
  • 1 Tablespoon of unsweetened coconut milk
  • 3 Tablespoons goat cheese
  1. Place a non-stick skillet over medium heat. Cook the bacon strips for 4 minutes each side, until golden.
  2. While bacon cooks, dice the apple. Remove bacon strips from skillet, place on a cutting board. Place the apple pieces in the heated skillet and sauté for 5 minutes, sprinkling with a dash of cinnamon. Dice the bacon and place in a medium sized bowl.
  3. In a bowl whisk the egg whites, whole eggs and coconut milk. Beat the eggs until frothy and add dash of salt and pepper.
  4. Remove apples from skillet and add to the bowl of bacon. Pour half of the egg mixture in the skillet, cook until set and then flip and cook the other side. Repeat with the other half of egg mixture.
  5. While eggs cook, mix the bacon, apples and goat cheese together.
  6. Fill each omelet with half of the bacon, apple and goat cheese mixture.

Nutritional Analysis: One serving equals: 249 calories, 12 fat, 485mg sodium, 10g carbohydrates, 1g fiber, and 25g protein.

 

]]> 4062 The Healthiest Habit EVER! https://burnbootcamp.com/the-healthiest-habit-ever/ Sat, 07 Jul 2012 20:52:28 +0000 https://devanklinefitness.com/?p=869 The healthiest habit anyone could pick up is JUICING on a daily basis!

Adding some juice in your regular diet will change your life! I know what your thinking, “I already drink juice on a regular basis.” Maybe so, but the juice I am talking does not consist of a liter of Juicy Juice or those little poison packets of Capri Sun. I am talking real juices that contain the live enzymes and nourishment that our body needs to be health and perform. With that being said, it is nearly impossible to go to a grocery store (whole food stores included) and purchase a juice that is full life. So where do you get the super juice? Let me tell you…

Juicing is the topic of this blog post. By juicing I mean extracting all the essential vitamins and minerals out of organic produce and getting them to a liquid state. Morgan and I have been juicing a lot, and I mean like a scary amount of concoctions from fruits and vegetables that have no business being blended together. This might sound crazy but juiced broccoli, carrots, apples, mango, spinach, kale, and ginger together the other day…sounds gross right? Well, it was the most AMAZING thing I have ever tasted! I could literally feel the live enzymes going to work in my body. I posted the lime green mixture on the Burn Boot Camp Facebook Page and all of the BBC moms told me I was crazy! Long story short…juicing is the healthiest habit anyone can adopt!

Why is Juicing So Important?

Vegetables were not meant to be heated up. Did you know that when you apply heat to any food you lose over 50% of the nutrients the food in comprised of? When we cook chicken breast over 50% of the protein in the meat is destroyed from the heat. When vegetables are exposed to heat the nutritional value (including live enzymes) are cut in half.

Another reason juicing is crucial in your diet is because we will NEVER maximize the speed of our metabolism by eating cooked and processed foods. These foods are not meant to go into our body, period. When they are ingested the body will attack these foods as if they are a foreign attack using all your white blood cells (body’s immunity cell) thus lowering your white blood cell count! If you can convert your diet to consist of 51% raw whole foods you body will maximize metabolism and not trigger a white blood cell invasion. When our white blood cells don’t have to tend to our food they can be defending bacteria and fungus in the body like they are supposed to!

Not Convinced Yet?

If that is not enough reason to start juicing, how about this…certain regiments of juicing have literally cured cancer! There are several  medical journals from the 1950’s proving that raw juicing is very strongly linked to curing several types of cancer. Why haven’t there been any studies since the 1950’s stating this? Believe it or not, there have been thousands of cases recorded but the United States Government banned these studies from being publish! That is a topic for another day, but if you want to learn all about raw foods and their link to disease prevention I highly recommend you watch the documentary, Food Matters.

So go out and get a juicer and start living a healthier life today!

What is the Best Juicer? 

Breville, Two Speed Juicer ===>> Check it out here!

Check Out These 15 Excellent Juicing Recipes for Immunity, Digestion, Weight Loss, Detoxifying, Cleansing, Metabolism, Curbing Cravings, and Overall Health!

Super Juice Recipe (My Go-To)

Recipe #1

  • 1 Organic Kale Bunch  (Substitute: Spinach Bunch or one whole Cabbage)
  • 1 Organic Collard Greens Bunch  (Substitute: Dandelion Greens Bunch)
  • 1 Organic Celery Bunch
  • 1 Organic Cucumber
  • 6 Organic Carrots
  • 2 Organic Tomatoes
  • 2 Organic Lemons
  • 1 Organic Apple  (Substitute: Pear or Mango)
  • 1 Handful of Organic Blueberries (Substitute: Blackberries)

Single Serving of Super Juice

  • ¼ Kale Bunch
  • ¼ Collard Greens Bunch
  • 2 Celery stalks
  • ¼ of a Cucumber
  • 1 to 2 carrots
  • 1 Tomato
  • 1 Lemon
  • ½ Apple
  • Small Handful of Blueberries

Detoxifying and Cleansing Recipes

Recipe # 2:

  • 4 carrots, tops and tails chopped off
  • 4 stalks celery
  • A handful of parsley including the stems
  • 1 small organic zucchini chopped but not peeled
  • 1/2 of a beet
  • 1/4 grapefruit peeled

Recipe # 3:

  • 2 cloves of garlic
  • A bunch each of green kale, spinach, collard greens and water cress
  • 1 tomato
  • 2 stalks of celery
  • 3 carrots

Recipe #4:

  • 2 organic peaches, cut in half, seeds removed
  • 1 organic apple
  • 2 oranges, peeled
  • 1/2 cup blueberries, raspberries, and/or blackberries

For these recipes you will need to use a juicer. If you don’t have a juicer, you can use a plastic citrus juicer for the citrus items and blend the remaining items in a blender. After you’ve blended all of your fruits and vegetables, strain them with a strainer or using cheesecloth to get as much of the juice out as possible. You may need to double the recipe in order to extract more juice. Here are a couple of easy recipes that don’t require a juicer:

Recipe #5:
1 large pink grapefruit
1 large orange
3 tomatoes
1 cucumber

After juicing the grapefruit and orange with a citrus juicer, blend the tomatoes and cucumber in a blender and strain the juice. Add the tomato and cucumber juice to the citrus juices and stir well.

Recipe #6:

  • 4 medium tomatoes
  • 1 beet, peeled with the tops and tails chopped off and cut into small pieces
  • 1 bunch of spinach or kale
  • 1/2 of a bell pepper
  • 1/2 small lemon
  • 1/4 cup of water

Blend the tomatoes in a blender, strain the juice, place in a large glass or container and set aside. Blend (with a 1/8 cup of water) or use a food processor to “juice” the beet, strain it and add it to the tomato juice. Blend the spinach, bell pepper and lemon with the remaining water. When well blended, strain the juice with a strainer or cheesecloth and add it to the tomato and beet juice mixture. You may add a dash of cayenne pepper for flavor.

Super Immune Boosting Recipes

Super Immune Booster

Recipe #7:

  • 1 apple
  • 4-6 carrots ( depending on size)
  • 2 stalks of celery
  • 2-3 cloves of garlic
  • 1 cup parsley

Super Immune Shot

Recipe #8:

  • 1-2 limes ( or more.. enough to get about 2 ounces of juice)
  • 3-4 cloves of garlic

Blend in blender.  I prefer this remedy poured into a shot glass
so i can quickly shoot it down!

Super Immune Burn

Recipe #9:

  • beet root
  • ginger

If juicing with masticating juicer add about 3/4 beet root to 1/4 ginger and experiment to your desired “heat” tolerance from the ginger. If in blender add a little water or lemon juice. Shouldn’t be more than a few ounces as this is designed to be taken in a shot glass.

Juicing for Weight Loss: Veggies

Speedy Digestion

Recipe #10:

  • 3 carrots
  • 1 tomato
  • 1 stalk of broccoli
  • 1/4 head of cabbage

Juice everything and spritz with some lemon juice if desired.

Healthy Snack

Recipe #11:

  • 4 stalks celery
  • 1 beet
  • Handful of spinach
  • 1 zucchini
  • 1 cucumber

Green Metabolism Energizer

Recipe #12:

  • 2 green apples
  • 1 cucumber
  • 1 lemon
  • Handful kale
  • Handful Spinach
  • Handful flat leaf parsley
  • 2 stalks celery
  • 1/4 bulb fennel
  • 1/3 head romaine lettuce
  • 1 small piece ginger

Run each item through your juicer, and stir or shake before serving.

Perfect Green Juice

Recipe #13:

  • 1 stalk broccoli
  • 1 cucumber
  • 1 beet
  • 1 inch wheatgrass
  • 1 handful spinach
  • 1 cup cabbage
  • 1 apple (optional)

Juice everything and enjoy!

Green Juice for Controlling Cravings

Recipe #14:

  • 3 celery stalks
  • ½ cucumber
  • 1 apple ( green of course!)
  • 2 large handfuls of spinach

Greens Apple Celery Lemon

Recipe #15:

  • 2 large handfuls of spinach
  • 1 apple ( green of course!)
  • ½ lemon
  • 2 celery stalks
]]> 869 Best Pre-Workout Meal Options https://burnbootcamp.com/best-pre-workout-meal-options/ Tue, 19 Jun 2012 16:47:46 +0000 https://devanklinefitness.com/?p=844 As you probably already know, the purpose of this site is to teach you the TRUTH about health and wellness. If you “google” the best pre-workout meals you are going to get 100 different answers and 99 of them are wrong! This post may come as a shock to some of you but I am going to clear through the inconsistency of Google and tell you what really works prime your body to burn fat! Most information out there will tell you that low glycemic (slow burning) carbohydrates are the best meal option before a workout because you feed off of the slow metabolizing process. The first thing you need to do is take that theory, wad it up, and throw it in the pile with the “too much egg yolk causes high cholesterol”  theory. Carbohydrates raise blood sugar thus raising insulin levels. When your blood is being smothered by sugars, they are the first source your body will use for your energy needs. You are using carbohydrates to fuel your workouts and not your fat cells. These carbohydrates coupled with raised insulin levels keep fat stored in its cozy little home on your belly. If carbs are eliminated from your pre-workout nourishment and replaced with GOOD fats and proteins your body will be optimized to use fat as energy. Eliminating sugars (carbohydrates) from your pre-workout meal not only free your fat cells up for energy usage but also benefits your hormones. Insulin is the major fat storing hormone. Growth hormone (Leptin) is the natural fat-burning hormone. These two hormones are a teeter-totter, meaning when one is high the other must be low. Ifyou get my drift…less carbs means more fat burning!

What do you eat then? Your pre-workout meals should consist of GOOD fats and high in protein. Good fats burn fat and bad fats store extra blubber. Use pure sources of good fat mixed with pure sources of protein for optimal fat burning and mental focus. When we think of good fats with we think of Olive Oil and Canola Oil for the most part, right?

Did you know this?  – When heated over 160 degrees F Olive Oil actually turns into a Trans Fat (GREASE)! 160 degrees is about the “2” setting on your stove top burners! Thought you were eating healthy?

– We have all heard of the Canola Plant, right? Wrong, no you haven’t because there is no such thing! Canola Oil is manufactured in Canada and stands for the Canadian Oil Low Acid and was nick named Canola Oil to trick us. This oil is hydrogenated and basically the same as vegetable oil. So choose GOOD fats!

Here is a couple ideas of pre-workout meals that will optimize fat burning:

1.3 Scrambled Egg Whites, 1 Whole Egg cooked with 1 TBSP of Coconut Oil (Good to add spinach)

2. Full Fat Butter Spread on Ezekiel Bread Toast (non-pasteurized)

3. Pina Colada Smoothie-

  •  ½ cup crushed organic pineapple in juice
  •  ¼ cup full fat cottage cheese (non-pasterized)
  • 1/2 cup Almond Milk
  • ¼ tsp coconut oil
  • ¼ Natural Vanilla Flavor
  • 3-4 ice cubes

4. Breakfast in a Cup –

  • 2 frozen bananas
  • 1/2 cup rolled oats
  • 1 cup Almond Milk(use more or less to adjust to desired consistency)
  • 1/2 cup Almond Butter
  • 1-2 tablespoons coconut oil, melted
  • dash organic cinnamon
  • 1 teaspoon natural vanilla
  • 1 cup spinach (optional)

5. Shaklee Protein Meal Bar – To research ingredients go here =====>> Shaklee Cinch Bar

Does it shock you that eating fat actually burns fat? Go ahead and type “pre-workout meals” into Google right now and see how many say eat “slow burning” carbohydrates! Not to worry thought because I always got your back!

Forward this to your friends that cook with Olive Oil and think they are being healthy!

]]> 844 Creamy Egg Salad https://burnbootcamp.com/creamy-egg-salad/ Sun, 10 Jun 2012 02:57:01 +0000 https://devanklinefitness.com/?p=810 Creamy Egg Salad

Most recipes for egg salad call for fat-filled mayonnaise, but this recipe uses fat free Greek yogurt instead. You get all the creaminess without added calories to set back your results.
Servings: 3

Here’s what you need…

  • 8 organic, free range eggs
  • 4 celery stalks, chopped
  • 2 Tablespoons onion greens, chopped
  • 1/4 cup non fat Greek yogurt
  • 2 teaspoons champagne mustard
  • 1 teaspoon fresh squeezed lemon
  • dash of salt and pepper
  1. To boil the perfect egg: place eggs in a large pot and cover with cold water by half an inch. Heat the water to a boil, turn off the heat and cover the pot. Wait exactly 7 minutes, and then place the eggs in a bowl of ice water for 3 minutes.
  2. Peel and chop hard boiled eggs, discarding 4 yolks. Place in a large bowl. Add celery, onion greens, yogurt, mustard, lemon, salt and pepper. Mix well.
  3. Chill and then serve.

Nutritional Analysis: One serving equals: 148 calories, 7 fat, 212mg sodium, 4g carbohydrate, 1g fiber, and 16g protein.

]]> 4060 Breakfast Bird Nests https://burnbootcamp.com/breakfast-bird-nests/ Sun, 10 Jun 2012 02:55:34 +0000 https://devanklinefitness.com/?p=806 Breakfast Bird Nests

You know that curbing your carbs will help you lose weight and tone up, so try this low carb breakfast. It’s a great way to eat some veggies with breakfast.
Servings: 4

Here’s what you need…

  • 4 large, round tomatoes
  • 1 teaspoon olive oil
  • 1 clove garlic, minced
  • 1 small onion, finely chopped
  • 3 slices organic, nitrate-free turkey bacon, chopped
  • dash of dried oregano, plus more for garnish
  • optional dash of salt (added salt is not in nutritional analysis)
  • dash of pepper
  • 4 organic, omega-3, free range eggs
  1. Preheat oven to 400 degrees F.
  2. Wash tomatoes, slice off the tops and scoop out the insides. Place tomatoes on a pan, and bake for 5 minutes.
  3. In a skillet, heat the oil over medium heat. Add garlic. Add onion. Add chopped bacon. Saute for 5 minutes, until mostly cooked. Add the spices and mix well.
  4. Turn oven to broil.
  5. Fill each tomato with the bacon mixture, leaving about 1/2 inch of space at the top of each tomato. Crack an egg into each tomato then sprinkle with oregano. Place in the oven under broiler for 5 minutes. Remove from oven once the top has set, and you’ll have perfectly done over easy eggs.
  6. For well done eggs: change oven temperature back to 400 degrees F, and continue to bake for an additional 10 minutes.

Nutritional Analysis: One serving equals: 98 calories, 5g fat, 162mg sodium, 3g carbohydrate, .6g fiber, and 9g protein.

]]> 806 Creamy Low Fat Tuna Salad https://burnbootcamp.com/creamy-low-fat-tuna-salad/ Sun, 10 Jun 2012 02:54:18 +0000 https://devanklinefitness.com/?p=804 Creamy Low Fat Tuna Salad

Most recipes for tuna salad call for fat-filled mayonnaise, but this recipe uses fat free Greek yogurt instead. You get all the creaminess without added calories to set back your results.
Servings: 5

Here’s what you need…

  • 2 (5oz) cans wild albacore tuna, packed in water
  • 1 cup fat-free Greek yogurt
  • 2 Tablespoons champagne mustard
  • 1 teaspoon dried dill weed, plus more for garnish
  • dash of freshly ground pepper
  • 1 green apple, shredded
  • 2 cups green cabbage, shredded
  • 4 cups organic mixed greens
  1. Drain the tuna and flake in a medium bowl. Add the yogurt, mustard, dill and pepper. Mix until creamy and well combined.
  2. Add the shredded apple and cabbage. Mix well.
  3. Arrange mixed greens on plates, then use an ice cream scooper to place the tuna mixture. Sprinkle with dill weed.

Nutritional Analysis: One serving equals: 140 calories, 1 fat, 210mg sodium, 13g carbohydrate, 2g fiber, and 20g protein.

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