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Recipes

Easy Veggie Skillet

600 900 gocsf

DELICIOUS AND HEALTHY

This mixture of tender veggies is perfect for packed meals for the week. The savory and tangy flavor element from the vinegar adds the perfect amount of kick to liven up a serving of protein.

One of the reasons for these three particular vegetables (red onions, mushrooms, and asparagus) is because it will last all week in the fridge without getting soft, soggy or otherwise undesirable. In fact, the flavors intensify over a few days and you can continue to enjoy the same batch all week!

Courtesy of RealHealthyRecipes.com

Servings: 8

Here’s what you need

  • 2 teaspoons olive oil
  • 1 red onion, halved and sliced
  • 2 bunches Asparagus, trimmed and cut into 1-inch segments
  • 4 cups white mushrooms, stems removed and sliced
  • ¼ cup white wine
  • sea salt and black pepper

Instructions

  1. Place a large skillet over medium-high heat and add the olive oil. Once hot, add the onion and sauté for 4 minutes.
  2. Add the asparagus and sauté for another 4 minutes.
  3. Add the mushrooms and vinegar and continue to sauté for another 4 minutes. Season generously with salt and pepper and continue to sauté until the liquid is gone and the veggies are tender and flavorful. Enjoy!

Nutritional Analysis

One serving equals: 43 calories, 2g fat, 5g carbohydrate, 2g sugar, 4mg sodium, 2g fiber, and 3g protein.

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Roasted Cauliflower Steak

720 405 gocsf

DELICIOUS AND HEALTHY

​This is such a simple recipe and yet it yields so much satisfaction! If you love salty foods like chips or crackers then this Cauliflower recipe may be the guilt-free snack that you’ve been searching for.

Slice the cauliflower into large slabs, like steaks, however be aware that not all of the pieces will stick together. That’s perfectly fine! Smaller pieces of roasted, seasoned cauliflower taste just as delicious as the larger pieces.

Enjoy these Roasted Cauliflower Steaks as a side dish for your next meal or eat it as a delicious and guilt free snack!

Courtesy of RealHealthyRecipes.com

Here’s what you need…
  • 1 head cauliflower, cut into ¼ inch thick slices
  • olive oil spray
  • salt and pepper
  • All-Purpose Seasoning
Instructions:
  1. Preheat oven to 375 degrees. Lightly spray a rimmed baking sheet with olive oil.
  2. Slice the cauliflower into ¼ inch slices. Lightly spray each side with olive oil and sprinkle with salt, pepper and all-purpose seasoning. Lay the pieces out on the prepared baking sheet.
  3. Bake in the preheated oven, flipping the pieces after 15 minutes, for a total of 30 minutes. Enjoy!

Nutritional Analysis: One serving equals: 18 calories, 0g fat, 3g carbohydrate, 1g sugar, 128mg sodium, 2g fiber, and 1g protein.

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Thumbprint Cookies

280 183 gocsf

Cookies?!

Wait, an article about giving up sugar and then a recipe for cookies? Have we lost our mind? This recipe for Thumbprint Cookies is made exclusively using stevia, so you can avoid sugar and eat a cookie too!

Stevia is a natural sweetener (derived from a leaf that you can grow in your own garden) that has zero calories and zero sugar content. The benefits are huge to using stevia as a sweetener of choice.

If we can make cookies that have zero sugar content but still taste sweet and satisfying then shouldn’t we? It makes us healthier, leaner and more energetic. All without sacrificing the joy of having a delicious cookie.

Sure, if you’ve never used stevia then there will be an adjustment period. A time to get your taste buds accustomed to the absence of sugars. But once you adjust then you’ll wonder how you ever handled all that sugar in the first place. Give these low sugar cookies a try!

Courtesy of RealHealthyRecipes.com

Servings: 30

Here’s what you need

  • ⅔ cup blanched almond flour
  • 2 Tablespoons coconut flour
  • 2 teaspoons arrowroot starch
  • ⅛ teaspoon sea salt
  • 6 Tablespoons coconut oil, softened
  • 2 Tablespoons coconut cream
  • 2 teaspoons liquid stevia
  • 1 egg yolk
  • ½ teaspoon vanilla extract
  • ¼ teaspoon almond extract
  • 4oz lily’s stevia sweetened chocolate (chips or bar)
  • 1 Tablespoon coconut oil
  • ⅔ cup natural peanut butter (or another nut butter or berries)

Instructions

  1. Preheat the oven to 350 degrees F. Line a rimmed baking sheet with parchment paper.
  2. In a medium bowl combine the blanched almond flour, coconut flour, arrowroot starch, and sea salt. Whisk to remove any lumps.
  3. In an electric mixing bowl combine the coconut oil, cream and stevia until light and fluffy – about 5 minutes. Add the egg yolk, vanilla extract and almond extract on low speed until fully incorporated.
  4. Add the dry ingredients on low speed by spoonful until creamed into the coconut oil mixture.
  5. Shape cookies with a heaping teaspoon of dough, making an indention with your thumb. Place the cookies on the prepared baking sheet and bake in the preheated oven for 12-14 minutes, until lightly golden. Cool for 5 minutes on the pan before removing.
  6. While the cookies bake, melt the chocolate and coconut oil in a double boiler, mixing until smooth. Dip the base of the cookies and pour a little chocolate into the indentions, topping with a teaspoon of peanut butter. Transfer to a parchment paper lined pan that fits in your freezer. Place the cookies in the freezer for 5 minutes until the chocolate has set. Enjoy!

Nutritional Analysis

One serving equals: 90 calories, 7g fat, 4g carbohydrate, 10mg sodium, 1g sugar, 2g fiber, and 2g protein.

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Slow Cooker Balsamic Chicken

665 998 gocsf

SET IT AND FORGET IT

​There are many ways to prepare chicken breast. You could grill it, bake it, sauté it or fry it. You could eat it cold or hot, spicy or mild. You could season it generously or leave it plain. You could spend lots of time and effort, or barely any at all.

This Slow Cooker Balsamic Chicken tops my list of favorite ways to prepare chicken breast. It requires minimal time and effort and results in moist, tender, flavorful chicken that could compete with just about any fancy chicken dish. All while providing superb nutrition to keep you fit, lean and in control of your health.

Servings: 12

Courtesy of RealHealthyRecipes.com

Here’s what you need…
  • 3 yellow or red onions, quartered and sliced
  • 4 boneless, skinless chicken breasts
  • Sea salt and black pepper
  • ½ cup balsamic vinegar
  • ½ cup chicken broth
  • 1 teaspoon liquid stevia
  • 2 Tablespoons Dijon mustard
  • 1 teaspoon whole grain mustard
  • 1 Tablespoon fresh Thyme, minced
  • 1 Tablespoon fresh Oregano, minced
  • 1 Tablespoon fresh Rosemary, minced
  • 1 teaspoon crushed red pepper flakes
  • 1 Tablespoon minced garlic
  • 1 Tablespoon fresh Parsley, minced for garnish
Instructions:
  1. Place the onions in the bottom of the slow cooker and top with the chicken. Season generously with salt and pepper.
  2. In a small bowl, combine the balsamic vinegar, broth, stevia, both mustards, thyme, oregano, rosemary and red pepper flakes.
  3. Pour the mixture over the chicken and sprinkle with the garlic.
  4. Cover and cook on high, until the chicken is tender, for 4-5 hours. Garnish with fresh parsley. Enjoy!

Nutritional Analysis: One serving equals: 130 calories, 2g fat, 4g carbohydrate, 1g sugar, 350mg sodium, 1g fiber, and 26g protein.

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Spinach and Red Pepper Frittata

1024 538 gocsf

DELICIOUS AND HEALTHY

​This is a very simple, very healthy egg white fritatta dish that comes together in a curiously tasty way. I honestly didn’t have the highest of expectations of this dish in the taste department, considering that I composed it focusing on the nutritional components, and not with taste in mind, and was completely blown away by the tastiness! Enjoy as breakfast or dinner.

Servings: 4

Courtesy of RealHealthyRecipes.com

Here’s what you need…
  • 4 cups spinach
  • olive oil spray
  • ½ cup roasted red bell pepper (from jar), diced
  • ½ teaspoon Garlic, minced
  • 2 teaspoons fresh thyme, minced
  • sea salt
  • 2 cups egg white
  • fresh ground pepper
Instructions:
  1. Place an inch of water in a large oven-proof skillet. Bring to a boil Add the spinach and wilt for 2 minutes. Remove the spinach and place on a paper towel. Squeeze out excess water. Chop the spinach.
  2. Wipe out the skillet and place over medium heat. Add the bell peppers, garlic, thyme and a sprinkle of sea salt. Sauté for 3 minutes. Remove from the pan.
  3. Place the egg whites in a large bowl. Whisk for a couple of minutes until lightly frothy and add in a sprinkle of salt and pepper. Mix in the spinach and red pepper mixture.
  4. Preheat the broiler. Wipe out the skillet and return to medium heat. Apply a light spray of olive oil to the skillet. Pour the egg mixture into the skillet, turning the pan to evenly distribute. Shake the pan gently and use a spatula to lift the edges of the frittata, to let eggs run underneath.
  5. Reduce the heat to low, cover and cook for 5 minutes, shaking the pan gently a few times. Once the eggs are almost fully set remove from heat.
  6. Place the frittata under the broiler for up to 3 minutes, watching closely to prevent burning. Remove from heat, cool for 5 minutes, then cut into pieces and serve. Enjoy!

Nutritional Analysis: One serving equals: 79 calories, 1g fat, 3g carbohydrate, 201mg sodium, 2g sugar, 2g fiber, and 15g protein.

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