Minted Watermelon Parfait

If I tried to put a taste to summer it may very well be watermelon. I love watermelon - it's sweetness, that it's crunchy but so juicy, it seems like a fresh taste to me. I just love it. And it is actually really good for you as well - it has lycopene, pretty high vitamin content, and pretty high protein content as well. I eat quite a lot of watermelon in the summer. Several years ago I attended a social event and someone brought a watermelon and mint salad. I would have never thought to pair the two but I really liked it. I have quite a lot of mint growing in my backyard and generally don't find many uses for it, to be honest. But I occasionally add some to a bowl of watermelon now. It's yummy. Well, I decided to try something new and made this wonderful minted watermelon into a parfait. It did not disappoint!

Minted Watermelon Parfait
3/4 cup plain yogurt
1 cup diced watermelon
1 tsp minced fresh mint
2 Tbs shredded unsweetened coconut (optional)
1 tsp stevia (optional)

Toss watermelon and mint together along with half the stevia (if using). Mix the other half teaspoon stevia with yogurt. Add coconut and mint/watermelon mix. Yum, yum!

The Pizzadilla

I saw something like this on Pinterest years ago and never got around to trying it out. And now that I have, I wish I had tried it years ago! Think pizza meets quesadilla, because that's what it is. You can make it however you like, basically you take anything you'd put on a pizza, and put it on a tortilla. You just make it like you would a quesadilla, on a pan on the stove, over medium heat. You can make it however you like! What I did was take a whole wheat tortilla, lay it on my pan, and sprinkle on some mozzarella cheese. I let that melt a bit, then spread a thin layer of tomato sauce on that. I put a layer of spinach on one half and a layer of tomato slice on the other. Once they were warmed through I folded it up, sliced it, and wondered why it had never occurred to me to make such a creation before. We've had them several times since! Yum!

#21dayfixapproved #cizefood #quickeasyhealthydelicious #realfood #wholefood #realfoodthattastesgood #cleaneating #yourbeachbodycoach #wholesoulfitness #abalancedlife #pizzadilla

Brownie Batter Dip

Do you ever find yourself licking the bowl that just held your brownie batter? And enjoying it quite a bit? And thinking that maybe you shouldn't even bother baking those brownies? If so, I have fantastic news for you. This tastes just like brownie batter, but it is HONESTLY HEALTHY. It doesn't just not have raw eggs, or flour, or butter, or oil, or anything considered even remotely unhealthy. In fact, it is so packed with nutrition that eating it you will get all the nutrients it would usually take several days of eating to be able to consume. It is packed with 17 grams of protein, plus the equivalent of eating 9 servings of fruits and vegetables! And it's only around 200 calories! And it takes less than a minute to make!

Honestly Healthy Brownie Batter Dip
1 scoop Chocolate or Vegan Chocolate Shakeology
6-8 Tbs almond milk (depending on desired thickness - or water or other milk of choice)

Just mix it together. Then get some apple slices, or bananas, or strawberries, or oranges, or a spoon, or your finger (I DON'T CARE WHAT) and DIG IN! And yes, you can totally eat the whole thing yourself - you do NOT have to share. So hide in a closet it you must. If share if you feel so inclined. Or tell them to make their own, it's easy enough. But don't feel guilty for one second about eating this decadent dessert for breakfast. Or lunch. Or dinner, Or dessert. Or all day long! WHENEVER! It is so healthy you should eat whenever you are in the mood!

There are lots of optional mix-ins if you wanted to change up the flavor too: PB or powdered PB, spices (cinnamon, nutmeg, etc.), essential oils* (orange, tangerine, cinnamon, peppermint, etc.), extracts/flavors (vanilla, almond, coconut, orange, strawberry, etc.) cinnamon oil for candy making, whatever else you can think of. Have fun with it.

If you don't have any Shakeology yet let's fix that! Contact me at: amandacolbyfitness@gmail.com and we'll talk about ways you can get it at a discount!

If you are interested in learning more about or ordering essential oils let me know.

Bean Burrito

You know when you have those nights when you REALLY just do not feel like cooking, at all? Please tell me I'm not the only one that happens to. Well, it is not super infrequent for me, unfortunately. So, I have a few things we do for dinners when these nights come around. And this is one of them. Easy, delicious, and pretty healthy - at least it is 21 Day Fix approved! I love Mexican food, I seriously could eat it every single day. And I actually met a girl once who had a bean burrito every day for lunch, and was always super excited about it. So get excited! Not that you need this recipe because there's nothing really to it, it's more just the idea that you can make something so simple and still stick to the 21 DF eating plan.

Bean Burrito
1 whole wheat tortilla
2/3 cup fat free refried beans (if you have homemade it will be even healthier!)
1/3 Tbs shredded cheese
1/4-1/2 cup fresh salsa

Spread the beans down the middle of the tortilla. Sprinkle with the cheese. Microwave 30-60 seconds until the cheese is melted. Top with salsa. Roll it up.

Container counts - 2 yellow, blue, 1/4-1/2 green

#21dayfixapproved #beanburrito #cizefood #quickeasyhealthydelicious #mealsinminutes #yourbeachbodycoach #abalancedlife #wholesoulfitness #realfood #cleaneating #wholefoods #realfoodthattastesgood

Steak Fajitas

I found this recipe in Autumn Calabrese's cookbook Fixate. While I liked them there were things about her recipe that weren't my favorite, so I changed it up just a bit.

Steak Fajitas (4 servings)

• 1.5 tsp EVOO or coconut oil
• 2 medium red bell peppers (you could use other colors if you prefer), cut into strips
• 1 medium onion, sliced
• 2 cloves garlic, finely chopped
• 1 lb extra-lean beef sirloin, cut into strips
• 1 tsp. chili powder
• 1 tsp ground cumin
• 1 tsp crushed red pepper flakes
• 1/2 tsp Himalayan or sea salt
• 8 6-inch corn tortillas, warmed
• 4 Tbs plain Greek Yogurt (optional)
• 1/4 cup chopped fresh cilantro (optional)
• Lime wedges (optional)
• Fresh Salsa (optional - but definitely recommended!)
• 1 1/3 cup shredded cheese (optional)

Directions

1. Heat oil in large nonstick skillet over medium high heat.
2. Add bell pepper and onion, cook, stirring occasionally, for 5-6 minutes, or until onion is translucent and peppers are tender.
3. Remove vegetables from the pan and set aside.
4. Add garlic to the pan, cook, stirring frequently for 1 minute.
5. Add beef and seasonings; cook, stirring occasionally, for 7-8 minutes, or until meat is no longer pink.
6. Evenly top each tortilla with beef mixture, vegetables, and whichever toppings you choose to use.

Container counts (assuming all toppings are included): green, yellow, red, blue, 1/2 tsp

Broiled Salmon

When I was nursing my son and trying to increase my milk supply I met with a lactation consultant. She told me I not only needed to eat lots of calories, I also need to eat foods rich in fatty acids, like salmon. I was NOT A SALMON FAN! It's too fishy for me, too oily. My husband likes it so often orders it at restaurants since I don't make it. But he was there when the lactation consultant told me to eat salmon. So, he searched for a recipe to be able to make salmon for someone who doesn't normally like it. It is so simple and there aren't many ingredients. But, surprisingly, I really did like it the way he made it, so we keep making it this way. So, whether you already love salmon or you think you don't, try this recipe and see what you think. Because really, salmon is so good for you.

Broiled Salmon - For those who don't like salmon, and for those who do, for everyone!

• Salmon fillets, BLSL
• Nonstick EVOO Cooking Spray
• Salt and Pepper.

Turn on your oven to BROIL (‘high’ setting if your oven has the option).  Place the oven rack on the second highest level (i.e. close to the broiler element).

Place salmon on paper towel and thoroughly pat dry.

Spray both sides with cooking spray.  Sprinkle both sides of the salmon with S&P.

Place a wire rack on-top of a baking sheet or use a broiler pan (I line my baking sheet with parchment paper to make clean up easy!).  Lightly spray the wire rack with cooking spray and place salmon in the middle of the rack with space between the pieces.

Turn on your hood fan & place the baking sheet with the salmon in the oven.

Broil on one side for 7 minutes (until nicely browned).  Flip the salmon and broil the other side for an additional 5 to 7 minutes (or until cooked to your liking!).  Both sides should be nice and crisp, but the inside will remain moist and juicy!

*Note:  this salmon will spit a little while it cooks and create some smoke (hence turning on the hood fan!).  Don’t be worried if it spits on the broiler element, it’ll be just fine.  If your salmon does begin to burn, turn down your broiler to medium or lower your rack.  Broiler heat is known to be temperamental, so just keep your eye on it while it cooks!

Zucchini Tuna Cakes

I saw this recipe on Pinterest the other day. (It comes from chocolatesalad.com.)

I had some zucchini I needed to use so I decided to try it out. I really liked them. They're super healthy and a good way to pack in the protein and also some veggies! I ate them with the dill sauce that was in the original recipe and thought it was good. But they would also be good topped with some fresh salsa, or even eaten as burgers. Try them and let me know your favorite way to enjoy them!

Zucchini Tuna Cakes

• 1/2 medium zucchini (about 100 g) grated, and liquid squeezed out
• 1 can tuna, drained
• 2 T oats
• 2 T shredded cheese
• 1 large egg
• 1/4 t garlic salt
• 1/4 t dill
• 1/4 t onion powder
• fresh ground pepper

Lemon Dill Sauce:

• 2 T greek yogurt
• 1 t lemon juice
• 1/4 t dill
• 1/4 garlic salt

Instructions

1. Grate up about half of a medium sized zucchini or about 100 grams (it should be about 1 cup before squeezing out the liquid). Dump all that grated zucchini into a thin dish towel or cheese cloth and wrap all the sides up around it forming a ball. Twist the cloth at the top, right above the ball of zucchini, and keep twisting it as tight as you can to squeeze as much liquid out of the zucchini as possible. Once you have squeezed long enough that no more liquid is coming out open it up, then twist it up and squeeze again. Keep repeating until you con't get any more liquid out.
2. In a mixing bowl, add the squeezed zucchini and all the other cake ingredients and mix well together.
3. Heat a medium frying pan to medium low. Spray with non stick spray.
4. Grab half the mixture and form it into a ball. I did this over teh sink because more liquid started coming out as I balled it, so I squeezed some more out. Then flatten it into a round cake (think hamburger patty - about 1/2 inch thick.) Place it in the frying pan, then do the rest the same way. Let them cook for about 5-6 minutes on medium low. You can check the bottom if you want, so when it gets a little crispy and golden brown, flip it over with a spatula and let it cook about the same amount on the other side.
5. While the cakes are cooking, you can mix up your lemon dill yogurt sauce. Just mix the yogurt, lemon juice, dill, and garlic sauce in a small bowl and set it aside. *Alternatively you can mix the sauce together an hour or two ahead of time and let chill in the fridge until you are ready so the flavors have some extra time to mix.
6. When the cakes are ready, scoop them out onto a plate and put all the yogurt sauce on top.

Note: This recipe is just for one serving, so if you're feeding your family as well you will need to multiply it. I tripled it when I made it and it worked just fine.

21 Day Fix Container counts per serving: 2 reds, 1 green, 1/2 yellow, 1 blue

Cinnamon Apple Parfait

I love yogurt. I love parfaits. They're so versatile. You really can put it whatever suits your fancy. But this is one that I frequently through together, because, as they say, an apple a day keeps the doctor away. Plus, pecans and cinnamon are also super good for you!

Cinnamon Apple Parfait
3/4 cup plain yogurt (Greek or not, your choice)
2 Tbs rolled oats
1/2 cup diced apple
2 Tbs chopped pecans
Cinnamon to taste
1/2 stevia (optional)

Mix it all together. That's it. Super simple. Super yum!

21 Day Fix counts - 1 red, 1/2 yellow, 1/2 purple, orange (you can factor in the optional stevia into your yellow count if you want.)

Fruited Kale Salad

I love this salad. I feel like when I eat it my body says "thanks".

Fruited Kale Salad
1 Cup kale
1/2 Cup sliced fruits of choice (Banana, Strawberries, Grapefruit or clementine, Peach or nectarine, Apple, or whatever you fancy)
¼ medium avocado
2 Tbs dressing
Dressing
1/4 cup dried coconut
2 tablespoon lime juice
2 tablespoon olive oil
2 teaspoon agave
1 teaspoon flaxseed
Shake up the ingredients for the dressing in a separate small container until well blended. Massage the dressing into the leaves until the kale becomes wilty and well coated with the dressing. Now, you can either finish putting the salad together and eat it right away, or store the dressing coated kale in the fridge for 12+ hours so it gets a little softer. Either way, next mix up whatever fruit you have available (I don't usually use everything I listed above; I've made this with all sorts of variations of fruit) with the wilted kale. Top with the chopped avocado.

‪#‎fruitedkalesalad‬ ‪#‎quickeasyhealthydelicious‬ ‪#‎bekindtoyourbody‬‪#‎realfood‬ ‪#‎yummysalad‬ ‪

#‎yourbeachbodycoach‬

Italian Beef and Pepper Jack Grilled Cheese

This sandwich is out of this world, blow your mind good (even though I know it doesn't look like it - sorry.)! One of the best sandwiches my mouth has ever had the pleasure of consuming. Seriously. My family has an Italian beef recipe that we have made for years. We use it for French Dips. They're super easy, can feed a ton of people, and are just amazing. Well, we had them at a family gathering last November. The next day there was still meat left, but all the rolls we usually put it on were gone. So I decided to make it into a grilled cheese sandwich and let me tell you, I was a changed woman. I thought I loved the French dips, but now that I LOVE these grilled cheese sandwiches I am not sure I will ever choose to eat it as a French dip again. And now you are blessed because I will share the recipe with you so you can enjoy it for the rest of your life.

Italian Beef - super easy version (a little less healthy - it's a trade off)
A roast - I usually use rump or chuck - whatever size you want that can fit in your slow cooker (this could be made on the stove too if you want it to go faster or you don't have a slow cooker, but I always use my slow cooker because it's so easy)
2 packets onion soup mix (like Lipton - they come in a box)
2 packets Italian dressing mix
water - enough to fill your slow cooker to about an inch or two below the brim
Put everything in your slow cooker and turn it on. Let it cook. Do it on high or low. I usually do low for 12-24 hours. Once it's easy to shred it's done.

Italian Beef - the healthier version
A roast - I usually use rump or chuck - whatever size you want that can fit in your slow cooker (this could be made on the stove too if you want it to go faster or you don't have a slow cooker, but I always use my slow cooker because it's so easy)
1/4 cup prepared Italian dressing Mix (see recipe below)
1/2 cup dried onion flakes
1/4 cup low-sodium beef bouillon granules
1/2 teaspoon onion powder
1/2 teaspoon parsley flakes
1/4 teaspoon celery seed
1/4 teaspoon paprika
1/4 teaspoon ground black pepper
water - enough to fill your slow cooker to about an inch or two below the brim
Put everything in your slow cooker and turn it on. Let it cook. Do it on high or low. I usually do low for 12-24 hours. Once it's easy to shred it's done.

Italian Dressing Mix
1 tablespoon garlic salt
1 tablespoon onion powder
1 tablespoon white sugar
2 tablespoons dried oregano
1 teaspoon ground black pepper
1/4 teaspoon dried thyme
1 teaspoon dried basil
1 tablespoon dried parsley
1/4 teaspoon celery salt
2 tablespoons salt
Mix it all together and store in an airtight container

We like to add some sauteed onion (and some people like sauteed mushrooms as well - I don't eat fungus

), so make those up if you want some. If you are making a french dip then cut your rolls in half length wise, place sliced cheese on one side (pepper jack is best but whatever you prefer) and butter the other side, place under broiler - but watch it to make sure it doesn't burn. Then put your meat on (and onions and mushrooms if you're going with them) and get a little cup of the juice from the crock-pot and you're good to go. Or, if you want to knock your socks, make it into a grilled cheese. But instead of stacking the bread while cooking place each side on the frying pan (buttered side down of course) and put cheese on each piece. Once your cheese is melted and bread is golden put the meat and onions on (and mushrooms.) Put the top on. Then let your mouth be so happy. And then tell me how much you love it and how your life will never be the same. ‪#‎yourewelcome‬ ‪#‎easyhealthydelicious‬ ‪#‎lifechangingfood‬‪ #‎bestsandwichaward‬ ‪#‎yourbeachbodycoach‬

Taco Soup

When Ryan and I were dating we visited my cousin and she made us this soup. It has been a staple for us ever since. It's as easy as it gets, quick, healthy, tasty, and very versatile. Make it your own. I'm going to post how I make it, but really, you can add in whatever suits your fancy, leave out whatever doesn't. Like yoga, make it work for you.

Taco Soup
1 can black beans
1 can kidney beans
1 can green beans
1 can corn
1 can tomatoes (or tomatoes with chilies)
1/2 can olives, sliced
1/2 diced onion or a couple Tbs dried, minced onion
some kind of meat, if desired (ground beef, chicken, steak, shrimp, etc. - when adding meat I usually cook it before hand with a little seasoning, but this time I put whole chicken breasts in with everything else then shredded them once they were cooked - either works)
1 package taco or fajita seasoning
water - as much as it takes to get your desired soupiness

Dump it all in a large pot and heat up.
Garnish with cheese, tortilla chips, sour cream, if you want.
Enjoy!

Try it and let me know what you think, or tell me what else you put in your taco soup.
‪#‎realfood‬ ‪#‎quickeasyhealthydelicious‬ ‪#‎versatile‬ ‪#‎yourbeachbodycoach‬‪#‎tacosoup‬

Broccoli and Cheese Stuffed Chicken

So, this broccoli and cheese stuffed chicken isn't as quick or as easy as some of the other recipes I've shared, but the incredible yumminess while still being healthy makes up for it. 
‪#‎21dayfix‬ ‪#‎healthydelicious‬ ‪#‎worthit‬ ‪#‎beachbodycoach‬ ‪#‎cutefoodmodel‬

Broccoli and Cheese Stuffed Chicken
4 Chicken Breast
4/3 cup Cheddar Cheese
2 cups Broccoli, finely chopped
Salt
Pepper
Onion Powder
Garlic Powder
Cayenne Pepper
Paprika
Preheat your over to 350 F. Butterfly the chicken breasts. Place saran wrap on top of it and start to hit it with a mallet to get the chicken thinner and the same width all over for even cooking. Sprinkle with desired seasonings. Add a layer of cheese (if you are doing 21 Day Fix, save some of the cheese for the top) and then a layer of broccoli. Start on one side and roll the chicken breast in, tuck any sides that are kind of hanging out. Once its rolled up, turn it upside down so the part where the chicken ends won’t open up. Put more seasoning on the top. Rub olive oil all over. Bake 35-40 minutes
4 servings
(2 red, 1 blue, ½ green)

Fried Egg Grilled Cheese Sandwiches

Fried egg grilled cheese sandwiches. They're amazing. It's important that you fry the egg the right way. No slimy eggs, no hard yolks. Check out my sister's blog to learn how to make them the right way. So, when I'm making these addictive sandwiches I first make the eggs. Then I do the sandwich. I like cheese on both sides of the eggs, so I slice the cheese thin and put it on top of buttered bread. Medium heat. Let the cheese melt, then assemble the sandwiches. Poke a hole in the yolk sac, squeeze the yolk out, then spread it around. That's it. So easy. Put it with some salad and some fruit and you have all food groups represented. That's it. Try it and let me know what you think.
‪#‎quickeasyhealthydelicious‬ ‪#‎yourewelcome‬ ‪#‎foodaddictions‬ ‪#‎beachbodycoach‬

Italian Chicken Stir-Fry

So this one was kind of different, but good. I'll call it Italian Stir-fry. Spray a frying pan with some EVOO. Add a cup of bite-sized veggies per person (I used asparagus, carrots, onion, bell pepper, and celery) and season with Mediterranean seasoning or Italian herbs, garlic powder, and sea salt (or just use garlic salt). Cook over medium heat, stirring frequently, 5-10 minutes (to desired tenderness - if they seem like they are cooking too slowly put a lid on.) While they're cooking cut chicken breasts into bite-sized pieces - 1/4-1/2 breast per person (I just use kitchen scissors for cutting because it's easy and quick). Once veggies are done put them in a bowl, then throw the chicken in the pan and cook it exactly the same way. I suppose you could cook it all together but the chicken cooks faster than the veggies and I figured the veggies might as well be cooking while I do the chicken. Plus, if you happen to have a vegetarian eating with you (which we did not) you won't poison them with your meat. Serve veggies and chicken over quinoa, or not, whatever you prefer. 
‪#‎quickeasyhealthydelicious‬ ‪#‎realfood‬‪#‎beachbodycoach‬

Quick and Easy Pork Chops

Pork chops are another quick easy dinner idea. I just lightly coat a frying pan with EVOO or coconut oil, warm it over medium heat, put in the chops, season them how you like (I use all-purpose seasoning, garlic powder, and salt - or trade the last two for garlic salt) and cook for 2-5 minutes per side (depending on thickness.) Serve it with whatever you want. I like veggies and sweet potatoes. If you like sweet potatoes as sides but don't always have time to bake them you can either bake a bunch at the beginning of the week and then just reheat them as needed, or cook them in the microwave while whatever else you're making is cooking. Throw together a salad while your chop is cooking. Have some mixed berries for dessert if you have a hankering for something sweet. And there you have it - enjoy.

‪#‎quickeasyhealthydelicious‬ ‪#‎beachbodycoach‬ ‪#‎realfood‬

Quick and Easy Tilapia (or fish of choice)

I didn't develop an appreciation for any seafood until after I was married. Now, we eat fish fairly frequently. It is so easy to make. We have tilapia most often because it isn't very "fishy" and it isn't too expensive. I've grilled it (on a George Foreman), seared it in a pan, and broiled it. All are very quick and taste great. I just sprinkle on some seasoning (my favorites are a citrus mix and Old Bay) then cook a few minutes. I broiled this 1-2 minutes/side. You can pair it with whatever you like: grilled veggies, salad, pasta, rice, sweet potato, potato, whatever. Easy peasy. This asparagus is also super easy and quick. I cut into bite sized pieces - it's much easier to cut raw and firm, through it all in a produce bag, pour in a tsp or two of EVOO, sprinkle on some seasoning, bounce it around to distribute everything, put it on a cookie sheet and broil 5-10 minutes. ‪#‎quickeasyhealthydelicious‬

Quick and Easy Broiled Chicken

I love chicken. If I were to become vegetarian it is what I'd miss the most. I wish we had a grill, but we don't. So lately I've been broiling it. It's so fast and easy. I either pound it thin or slice it in half so it is. Season with sea salt, garlic powder, and all-purpose seasoning, then place under broiler 5 minutes per side. If I want to change it up I brush some all-fruit jam (I like peach and apricot) on each side for the last minute of cook time. Or bbq sauce, or whatever. So fast and easy and it's great to throw on top of a salad or along some steamed broccoli or whatever. Got fiber last night I had a mixed greens salad with carrots, cucumber, tomatoes, avocado, feta, and balsamic vinegar. Loved it! ‪#‎yum‬ ‪#‎realfood‬ ‪#‎quickeasyhealthydelicioua‬ ‪#‎beachbodycoach‬