Lemon-Dill Tuna Salad - Healthy: Yum-E!

Got a boring ole pouch or can of tuna? Reinvigorate it!

Think FRESH — fresh Dill, fresh lemon, fresh red onion... FRESH & Healthy: YUM-E!

Lemon-Dill Tuna Salad - Healthy: Yum-E!

2 pouches tuna
2 t. fresh dill
2 T. red onion, diced
2 t. fresh lemon juice
pinch lemon zest
1/4 t. pepper
pinch crushed red pepper (optional)
1 T. light sour cream
1 T. light mayonnaise
1 t. dijon mustard

Mix all ingredients together well. Refrigerate for at least 30 minutes. Serve.

Easy. Breezy. Healthy. Yum-E.

Nutrition Facts per serving:

Yields 2 servings

Calories: 118

Fat: 3.5g

Carbs: 1g

Fiber: .5g

Sugar: 1.5g

Protein: 17g

Sodium: 223.5mg

Potassium: 21mg

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Banana Chocolate Chip Superfood Muffins - Healthy: Yum-E!

I have to say... I am so impressed with these muffins. I had no recipe, just made it up along the way and BAM! Deliciousness.

I wasn't sure if I was just being easy on myself, so I brought them to work. My co-workers immediately wanted the recipe.

Banana Chocolate Chip Superfood Muffins

3 medium over ripened bananas

1/3 cup applesauce (I use Mott's Healthy Harvest granny smith) *apples = superfood

2 egg whites

1/3 cup packed dark brown sugar

1/4 cup white sugar

1/3 cup ground dates (sub for sugar - natural sugars are obvi more of a superfood than processed!)

1 t. vanilla

1/4 t. cinnamon (almost a superfood)

1/4 t. salt

1 t. baking soda

1 t. baking powder

1 1/2 cups whole wheat flour (obvi, again... more of a superfood than white flour! :))

1 1/2 T. Chia seeds (superfood)

1 T. ground flax seeds (superfood)

1/3 cup chocolate chips (I used mini semi-sweet chips - you can totally leave these out for lower fat!)

Preheat oven to 350F. Prepare muffin tins with muffin liners and lightly spray paper liners with cooking spray (I used mini muffin tins). Mash bananas in large bowl; add and blend in all wet ingredients well. In separate bowl, blend dry ingredients with whisk. Incorporate dry ingredients into wet

gently, just until blended.

Divide into mini-muffins tins - about 1 1/2 T. in each. Bake for about 10-11 minutes until toothpick can be inserted and come out clean. Makes about 36 or so mini-muffins!

Baking time depends of if you bake in mini, regular or large muffin tins, or if you opt for a loaf. Mini muffins cook fast, about 10 minutes. I will have to estimate the rest... regular muffins about 18 minutes or so, or large about 25 minutes minutes, and loaf about 40 minutes or so. Just keep an eye on it, and if you think they are lightly golden and done, test with toothpick. Does it come out clean, take it out! It will cook a little bit more while cooling. 

Banana Chocolate Chip Superfood Muffins - Healthy: YUM-E!

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Nutrition Facts, per serving (2 muffins)

Calories 134.7

Fat 2g

Carbs 24.6g

Fiber 3g

Sugar 14.6g

Protein 3g

Sodium 131.6mg

Potassium 113.7mg

Parmesan crusted BBQ Top Sirloin Filet - Healthy: YUM-E!!!

Oh my goodness, I literally just scarfed down this meal... it was so darn good I couldn't wait to share it. It is so darn easy, too... got 15 minutes? Cause that is all this recipe takes...

I have to admit, I am not a fan of filet mignon. To me, I find that YES it is tender (almost too tender; when I think of a hearty steak, I want to chew a bit of heartiness), but NO it is not flavorful.

I'd love to dig into a ribeye on the regular, but that is certainly not the Healthy: Yum-E option. Rib-eyes are "marbled" with fat (meaning they have thin lines/layers of fat running through the steak); this allows for it to be the richest, juiciest, yummiest steak ever, especially if seasoned right! But, again, NOT a Healthy: Yum-E option.

Top Sirloin filet. I heavenly discovered top sirloin filet. Affordable, lean, tender but still has bite, pretty darn cheap and freaking delicious! $7.99 a pound compared to A LOT more for other cuts of steak!

Parmesan crusted BBQ Top Sirloin Filet

1 6-8 oz top sirloin filet

1 1/2 t. BBQ rub (I used "Butt Rub" - don't hate the name, hate the BBQ game, cause this stuff is BOMB!)

1/4 t. garlic salt

cracked black pepper, to taste (for me that means practically a tablespoon!)

Cooking spray

pan

hot oven

1-2 t. grated Parmesan cheese

Oven on broil

Yep - that is all you need. Heat oven to 400F. Rub your steak with the seasonings mentioned above. Spray an oven-safe sauté pan with cooking spray. Bring to medium-high heat. Sear on all sides and on all edges. Transfer pan to oven; cook to desired temp. 

I love my steaks medium-rare, so I left it to cook in the oven about 6 minutes (honestly didn't count). I add 1 t. of parmesan cheese to the top of the steak, and broil for about 45 seconds until slightly golden.

You can use a meat thermometer if you've got one, OR, you can do what I do... "under promise, over deliver" - I would much rather have a more rare than a more well steak, so I underestimate. 

If you are a "well done" person...ehhhhhhh...try to adjust :) LOL, j/k - to each his own.

My tip to the well-doners: start with a thinner cut or butterfly your steak before cooking so it doesn't dry out by the time you've killed it ;)

Pair your steak as pictured with some fresh veggies (microwaved steamed garlic seasoned spinach perhaps) and a side salad -- VOILA!

Damn Delicious. Record scarfing down time. Protein. Veggies. Deliciousness. HEALTHY: YUM-E!

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Crock pot Tex-Mex pulled chicken - Healthy: YUM-E!

Ever get tired of chicken? Ever run out of ways to make something new, different, and YUMMY with chicken?! I think most people experience the chicken breast rut...

Ever think you don't have time to make a meal? Ever think you REALLY don't have time to make a HEALTHY meal? I think most people experience the take-out rut also...

Well, add this recipe to your repertoire! It's not only easy, but it is healthy and it is YUM-E!

Crock Pot Tex-Mex Pulled Chicken

3-4 chicken breasts, about 1 1/4 pounds

1 large spanish onion, very roughly chopped

4 garlic cloves, chopped

1 jalapeño, chopped (optional)

1 packet taco seasoning

1 t. salt

1 t. black pepper

1 lime, juice and zest

2 plus 1 T. fresh cilantro, chopped (2 for cooking phase, 1 for garnish when done)

1 jar salsa of your choice (I used medium picante sauce)

2 T apple cider vinegar

1 T tequila (optional)

Ready for the easiest instructions ever?

Put all ingredients in crock pot (turn on low, and let cook for 4-5 hours. 

Take chicken breasts out one at a time (they probably won't even come out whole at this point...). Using two forks, pull chicken apart and it will shred so incredibly easily!

Return chicken to crock pot, and stir. Cook 2 additional hours on low. And... VOILA! 

Serve over rice or in tortilla of your choice. Garnish with lettuce, black beans, corn, sour cream, avocado, jalapeños. WHATEVER. You could eat this totally by itself by the fork full and it would be hella amazing! So good.

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Nutritional Info, per serving (serves about 6)

Calories: 170
Fat: 1.2 g
Carbs: 15 g
   -Fiber: 3.3 g
   -Sugar: 7.5 g
Sodium: 968 mg
Protein: 22 g

Cheesy Chicken & Rice stuffed Poblano Peppers – Healthy: Yum-E!

Stuffed peppers are nostalgic. They have been around forever and can be made in so many different ways with so many different fillings and so many different peppers. I had some extra ingredients lying around and experimented with this one. Well, experiment: Success!

Without further ado…

Cheesy Chicken & Rice stuffed Poblano Peppers – Healthy: Yum-E!

2 cups yellow rice, cooked al dente* (you can use any rice, this is what I had on hand)

1 cup shredded, previously roasted chicken (you can use store bought, or you can make the Cheapest, juiciest, tastiest Roasted Chicken ever)

1/3 cup diced red/orange/yellow pepper (you can also use green; I like to add color, but any can work!)

1/3 cup diced red onion (again, color factor, but a Vidalia onion would also work)

1/3 cup diced baby bella mushrooms (optional, if you don’t like mushrooms, omit and add additional veggie or more onion/pepper)

1 t. dried cilantro

½ t. garlic powder

½ t. cumin

¼ - ½ t. salt (I am not much of a salt person, and you have to consider that the yellow rice plus soup had some salt in it… adjust to taste)

¼ t. freshly ground black pepper

1 dash (or 5) crushed red pepper (optional – I love spice!)

½ can low fat cream of chicken soup

1 egg, beaten

2 laughing cow cheese wedges, room temperature (I used the queso fresco & chipotle version and left sitting out on counter for 15-20 minutes before use)

4 medium poblano peppers, deseeded, with a slit cut down one side for stuffing

cooking spray

*Did you know… al dente translates in Italian to “to the tooth”, which means it has bite and is not cooked fully until soft.

Preheat oven to 375. Spray bottom of glass cooking dish with cooking spray.
Prepare poblano peppers - cut a slit down one side of pepper and deseed.

In large mixing bowl, mix rice, chicken, veggies and all seasonings. In separate bowl, blend egg, cheese wedge and cream of chicken soup completely together; add to rice, chicken and veggie mixture. Stuff each pepper evenly. Place slit side up in glass baking dish and bake for 30-35 minutes. Let sit for 5 minutes before cutting into your peppers.
Serves 4 - I would recommend a tomato and cucumber salad (and any other veg you like) to accompany this dish - the coolness of the tomatoes and cucumbers will go well with the spice of the peppers.

Soooo delish — check out it out... a peak inside the pepper, this one shown cut in half.

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Chocolatey, rich & chewy (Low fat, low sugar) Brownies - Healthy: Yum-E!

Do you have a sweet tooth? Mine is dominant! Well... to be honest, I have both sweet and savory tooth, and both are equally dominant - LOL.

Last night I desperately (a little dramatic, I know) wanted a gooey, chewy brownie! I gave in & made some... but, I did good! I made a low fat, low sugar version semi-homemade style! So delish and not full of guilt! Secret ingredient: a little bit of freshly brewed coffee! Coffee really brings out the flavor of chocolate!

Chocolatey, rich & chewy (Low fat, low sugar) Brownies

1 box Pillsbury sugar-free Chocolate Brownie mix
1 T. chia seeds
1/2 t. cinnamon
dash salt
1 large egg
1 1/2 T. water
1 1/2 T. freshly brewed coffee (optional - can replace with an additional 1 1/2 T. of water)
1/3 cup lower sugar applesauce (I used Healthy Harvest granny smith — tip! The snack size ones are 1/3 cup!)

Preheat oven to 350. Spray mini muffin tin - will make 15. Whisk dry ingredients in large bowl, add liquid ingredients and mix until just together. Bake for about 15-20 minutes, or until toothpick comes out mostly clean. Don't over bake, under would be better than over! :) Cool and ENJOY!
Makes 15 Healthy: Yum-E rich & chewy mini brownies!

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Nutritional Info per mini brownie:
Calories: 84
Fat: 2.6g
Carb: 19.5g
Fiber: 2.8g
Sugar: .7g
Sugar alcohol: 7.2g
Protein: 1.5g

Fluffy Vanilla-Cinnamon Whole Wheat Protein Pancakes - Healthy: Yum-E!

PANCAKES! Who doesn't love pancakes? My waistline doesn't... but my tastebuds do!

There are tons of recipes floating around for protein pancakes. Most of them involve some fancy protein powder and a bunch of other ingredients most people don't have sitting around in their pantry. More so than that, the recipes never come out like the pictures they post with them... stacks of 10 high that are perfectly browned... are they really using their recipe to make those pancakes they post pictures of? Sometimes, I really am not convinced.

Want a pretty simple recipe that will result in healthy, FLUFFY, delicious & EASY protein enhanced pancakes? Look no further... what's the trick to fluffy pancakes? Fluffy egg whites!**

Are you cooking for yourself? If you are, get excited, and don't feel bad about it — that just means more pancakes for you!! Save the 2nd serving for the next day's breakfast — these pancakes heat up well in the microwave in about 45 seconds!

Fluffy Vanilla-Cinnamon Whole Wheat Protein Pancakes

Healthy: Yum-E!

 

 

1 1/2 scoops (1/2 cup) vanilla protein powder (I used Body by Vi, but use anything you have!)

3/4 cup whole wheat pancake mix (I used Simply Nature brand)

1 T. chia seeds

1/2 t. cinnamon

1/4 t. nutmeg

dash salt

2 egg whites**

1/2 cup unsweetened almond milk

2 T. applesauce

1/2 t. vanilla

Sugar free Cary's Maple syrup, optional

I can't believe it's not butter, 3 sprays each pancakes, optional

sliced bananas or fruit of your choice, optional

Blend all dry ingredients together in medium mixing bowl. **In separate bowl, whisk egg whites to almost soft peaks, about 2-3 minutes by hand; the fluffier the egg whites, the fluffier the pancakes! Gently mix applesauce, vanilla and milk into egg whites. Combine all wet ingredients into dry ingredients until just blended; do not over mix! Allow mix to rest for 2-3 minutes.

Cook pancakes in frying pan lightly sprayed with cooking spray, over medium heat, for about 2 minutes per side, or until golden brown. Serve immediately; garnish with sprinkle of cinnamon, light butter and syrup of your choice — I use Cary's sugar free syrup & I can't believe it's not butter spray.

Serves 2

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Nutritional Information per serving (2 large pancakes) *approximately - not including syrup

Calories: 240

Fat: 4g

Carbs: 32g

     Fiber: 9g

     Sugar: 7g

Protein: 17g

Cary's sugar free syrup (1/4 cup)

cals 30, fat 0, carbs 17g, sugar 0, sugar alcohol 11g