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Turkey Shepherd’s Pie
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This Turkey Shepherd’s Pie is like a one-pan Thanksgiving! Ground turkey mixed with vegetables and fall herbs topped with creamy mashed potatoes make a satisfying meal without the hassle of cooking a whole turkey.

Ingredients:

For the potatoes:

  • 1 ½ pounds (680g) peeled potatoes
  • 2 tablespoons (29g) butter
  • ¼ cup (56g) fat-free plain Greek yogurt
  • ¼ cup (62g) fat free milk
  • ⅛ teaspoon salt
  • ½ cup (57g) grated extra sharp cheddar cheese

For the turkey filling:

  • 1 cup (128g) carrots (diced)
  • 1 cup (240g) onion, diced
  • ½ cup (58g) parsnips, diced
  • 2 teaspoons minced garlic
  • 1 tablespoon fresh oregano, minced
  • 1 tablespoon fresh sage, minced
  • 1 teaspoon thyme
  • ¼ teaspoon salt
  • ¼ cup (58g) white wine
  • 1 pound (453g) 97% lean ground turkey
  • 2 tablespoons (18g) flour
  • ½ cup (103g) fat-free low sodium chicken broth

Instructions:

  1. Preheat oven to 400F.
  2. Cook the potatoes. Add potatoes to a large pot​ and fill with enough water to cover the potatoes. Bring to a boil and boil until soft, about 20-30 minutes depending on the size of your potatoes (you can cut them smaller to reduce cooking time).
  3. Meanwhile, make the turkey filling. Spray a cast-iron or other oven-safe pan with nonstick cooking spray. Add onion, carrots, parsnips and cook until softened, about 5 minutes. Add garlic and herbs and saute for another 1 minute. Deglaze the pan with the wine and cook for another 2-3 minutes, until the liquid is mostly absorbed. 
  4. Add turkey to the pan, breaking it up with a spatula and cook until it’s cooked through (no pink should remain). Add the flour and mix well.
  5. Add the broth and simmer until the mixture is thickened. Turn off heat and set aside until ready to top with potatoes. 
  6. When potatoes are done, move them to a bowl and mash with a fork or potato masher. Add milk, yogurt, butter, and salt and mix until creamy. 
  7. Spread the potatoes evenly over the turkey mixture. Top with cheese and bake in the oven for 20-25 minutes, until the top is golden brown and the turkey mixture is bubbling on the sides. You can also finish it with 1 minute under the broiler if you’d like an extra crispy topping. 
  8. Top with optional fresh thyme for serving. 

Notes:

  1. Store covered in the refrigerator for up to 3 days. Reheat in the oven or microwave. 
  2. If you don’t have fresh herbs on hand, you can substitute 1 teaspoon of herbs per 1 tablespoon of fresh.

Servings: 6

Serving Size: About 1 ½ cups (240g)

Prep Time: 30 minutes

Total Time: 50 minutes

Nutrition Facts: 285 calories / 33.5g carbs / 23g protein / 6.5g fat




Fat-Free Gravy
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Thanksgiving is coming. More gravy please!
No need to skip the gravy anymore with this fat free version! Chicken stock is sauteed with onions and mushrooms and all the aromatic herbs we could find for a delicious way to dress up any holiday dinner.
Ingredients:

1 clove garlic (minced)
½ cup (105g) onion (finely chopped)
½ cup (36g) Baby Bella or cremini mushrooms (finely chopped)
2 tablespoons (3g) fresh parsley (finely chopped)
1 tablespoon (3g) fresh sage (finely chopped)
1 tablespoon (3g) fresh thyme (finely chopped)
2 cups (480g) low sodium chicken broth
2 tablespoon cornstarch
½ cup (120g) non-fat milk
Salt and pepper to taste

Instructions:
Heat a non-stick saucepan over medium heat and saute the garlic, onion, mushrooms, parsley, sage, and thyme. Season with salt and pepper to taste.
In a separate mixing bowl, combine cornstarch with ½ cup chicken broth and stir until smooth.
Add to the saucepan along with remaining chicken broth and milk
Bring to a boil, stirring occasionally. Heat for 2-3 minutes, until consistency thickens, and remove from heat.
Optional: strain gravy through a fine mesh strainer to remove herbs, onions, and mushrooms if you prefer a completely smooth gravy sauce. Gravy can also be eaten as is if you prefer some veggies in your sauce!

Makes: 8 servings
Serving Size: 1/4 cup (60g)
Prep Time: 15 minutes
Total Time: 30 minutes
Nutrition Facts: 22 calories / 4g carbs / 1g protein / 0g fat


Kale and Apple Stuffing
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This stuffing is packed with the beautiful flavors of fall and is the perfect side for your Thanksgiving table! It’s full of healthy seasonal ingredients and is the perfect complement to a holiday meal.

Ingredients:

  • 1 teaspoon (5g) olive oil
  • 1 cup (137g) yellow onion (diced)
  • 1 ½ cups (195g) apple (diced with peel on, about 1 medium apple)
  • 1 tablespoon fresh rosemary (minced)
  • 1 tablespoon fresh sage (minced)
  • ¼ teaspoon salt
  • 3 packed cups (150g) lacinato kale, roughly chopped with stems left on
  • 2 cups (440g) vegetable broth (divided)
  • 2 egg whites (66g)
  • 1 pound (453g) “San Luis” sourdough bread (roughly chopped into 1 inch pieces)

Instructions:

  1. Preheat oven to 375F. Prepare a 9×13-inch baking dish​ by spraying with nonstick cooking spray.
  2. Heat oil in a large non-stick pan over medium heat. Add onion and saute, stirring regularly, until onions begin to soften, about 3 minutes. Add apple and herbs to the pan and saute for another 3-4 minutes, until the apple begins to soften. Add kale, salt, and 2 tablespoons of broth to the pan and cook until kale has wilted (about 4 minutes), stirring often. 
  3. Meanwhile, whisk together the remaining broth and egg whites in a bowl. Set aside. 
  4. Place bread pieces in a large bowl. When the kale mixture is cooked, add to the bread and mix. Pour broth mixture over bread and stir until evenly distributed. 
  5. Place stuffing mixture into the prepared dish. Bake at 375F for 25 minutes or until the top is golden brown. 

Notes:

  1. Store in the refrigerator, covered, for up to 24 hours. Reheat in the oven.
  2. You can replace the vegetable broth with chicken broth if you do not need this to be vegetarian.
  3. You can use any brand of sourdough bread you prefer, the macros will be very similar.
  4. Lacinato (dinosaur) kale is the best option but you can use any type of kale.
  5. Any apple variety works well for this recipe.  
  6. You can use dried herbs instead of fresh if you prefer. Substitute 1 teaspoon of dried rosemary and 1 teaspoon of dried sage.

Servings: 8

Serving Size: 1 cup (154g)

Prep Time: 15 minutes

Total Time: 40 minutes

Nutrition Facts: 148 calories / 30g carbs / 5.5g protein / 1g fat



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3 Ingredient 5-Min Frozen Yogurt

Here’s an insanely delicious recipe for Protein Frozen Yogurt that will satisfy even the pickiest of eaters! It’s hard to believe that it contains such wholesome, protein-packed ingredient to help fuel your fitness results, considering how delicious it tastes.

You could certainly make this recipe using whatever vanilla protein powder you have on hand, though do know that the quality of the protein will have an effect on the flavor of your frozen yogurt. Use one that’s really tasty!

In order to get the most out of the supplements that you use, make sure to get the highest quality without fillers or artificial sweeteners.

What you need Serves 4

2 cups Non-Fat Plain Greek Yogurt (or dairy-free yogurt) 10 ounces frozen strawberries 2 scoops Vanilla Protein Powder

Instructions

1. Divide the Greek yogurt into 2 ziplock bags and store in the freezer overnight, or for a minimum of an hour.

2. Remove the yogurt from the freezer and, while it's still in the bags, break into pieces. If it's really solid then place in the fridge for 10 minutes and then break it into pieces.

3. Place the frozen strawberries in a food processor and pulse to chop. Add the protein powder and frozen yogurt and blend until creamy.

4. Serve immediately. Garnish with fresh strawberries and enjoy!

Nutrition One serving equals: 138 calories, 0g fat, 95mg sodium, 12g carbohydrate, 2g fiber, 7g sugar and 23g protein.

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Red Velvet Protein Cheesecake

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Round off your holiday dinner with an indulgent red velvet cheesecake that you can feel good about! This deceptively simple, show-stopping dessert is sure to add color to your table and impress any guest!

Ingredients:

  • 23 wafers (138g) “Nabisco” famous chocolate wafers (crushed)
  • 1 tablespoon (14g) melted butter
  • ⅓ cup (67g) sugar (divided)
  • 1 large (30g) egg white
  • ¾ teaspoon salt (divided)
  • 16 ounces (454g) “Philadelphia” fat free cream cheese (room temperature)
  • 18 ounces (340g) plain nonfat greek yogurt, divided (room temperature)
  • 2 teaspoons vanilla
  • 3 large (150g) eggs
  • 1 tablespoon (5g) unsweetened cocoa powder (sifted)
  • 2 rounded scoops (61g) “Optimum Nutrition” Gold Standard 100% whey double rich chocolate protein powder
  • 1⁄4 ounce (7g) “Wilton” red gel-based food coloring

Instructions:

  1. Preheat oven to 300 degrees and spray a 9-inch springform pan​ with nonstick cooking spray.
  2. Mix together the crushed wafers, melted butter, 2 tablespoons of the sugar, egg white, and ¼ teaspoon of salt in a medium mixing bowl. Press firmly into the bottom of your pan, using your fingertips to make a nice even layer.
  3. Bake 7-8 minutes, until the crust is fragrant. Remove from the oven and set aside to cool as you prepare your filling.
  4. Combine cream cheese, 12 ounces (1 ½ cups) of the yogurt, remaining ¼ cup of sugar, vanilla, and remaining ½ teaspoon of salt in a large mixing bowl and use an electric mixer ​to mix until smooth. Add eggs one at a time, beating until just combined.
  5. Stir in your cocoa powder, protein powder, and red food color, taking care not to overmix.
  6. Pour cheesecake mixture onto the crust, smooth out the top, and put in the oven. To help avoid cracks in your cheesecake, we recommend placing a shallow dish of warm water on the rack directly below.
  7. Bake for 43-45 min, until the cheesecake is set around the edges but still jiggly in the center. Turn off the oven and let the cheesecake finish baking inside the warm oven for an additional 30 minutes.
  8. Remove from the oven and cool cheesecake completely at room temperature.
  9. Leaving the cheesecake in its pan, cover with saran wrap and refrigerate for at least 4 hours or overnight.
  10. Top cheesecake with the remaining 6 ounces of greek yogurt and serve!

Notes:

  1. No springform? No problem! Simply line a 9-inch round cake pan or 8-inch square tin with parchment paper​ and leave an overhang. Once the cheesecake has baked and cooled, lift it right out using the overhang.
  2. Using room temperature ingredients and taking care not to overbeat your batter will help to ensure a crack-free, smooth cheesecake, but if your cheesecake does crack, don’t worry! The greek yogurt on top will hide any flaws and your guests will be none the wiser.
  3. If you can’t find any Wilton red food coloring, or simply prefer to avoid artificial coloring, feel free to leave it out. The omission won’t affect the macros and you’ll be left with a lovely chocolate cheesecake instead.
  4. Cheesecake freezes really well. To freeze, complete steps 1-8 and transfer your cooled cheesecake (without topping) to a freezer-safe plate or cardboard round. Wrap well with saran wrap and freeze for up to one month. When you’re ready to enjoy, allow your cheesecake to thaw overnight in the refrigerator.

Servings: 12 slices

Serving Size: 1 slice ( 140 g)

Prep Time: 20 minutes

Total Time: 1 hour and 25 minutes

Nutrition Facts: 189 calories / 19g carbs / 16g protein / 4g fat




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Michael Roberts
Medical Fitness Specialist
5047541101
Downtown Fitness Center


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