FALL HARVEST SALAD 🥗🍠
A hearty salad that is perfect to bring for a Thanksgiving potluck or even make for yourself during meal prep for the week 🙌🏼It’s colorful and has all sorts of textures making it the least bit boring - plus it is dairy & gluten free so it will meet the dietary needs of all your guests 😊 It keeps well in the fridge and honestly gets better the longer it sits because it absorbs alllll the flavors 😍Do it and let me know what you think ⬇️ INGREDIENTS:
-10 oz. bag of shredded Brussel sprouts
-4-5 cups of kale
-1 medium sized pomegranate
-½ red onion, sliced
-1 large sweet potato
-¾ cup pecans
-½ cup extra virgin olive oil
-2 tbsp. lemon juice
-1 tbsp. Dijon mustard
-1 tbsp. honey
-Salt, pepper, garlic powder, onion powder & paprika to taste
DIRECTIONS: (serves 4 meal portions or 8 side salads)
1.Pre-heat oven to 400 and line a baking sheet with tin foil.
2.Wash and cut sweet potato into quarter-sized pieces. Toss with ~1 tbsp. olive oil or until evenly coated and sprinkle with garlic powder, onion powder, paprika, salt and pepper and roast for 30 mins, flipping halfway in between
3.Finely chop kale and add to a large mixing bowl with the shredded Brussel sprouts
4.Whisk together dressing ingredients all together and add to salad. Massage (yes seriously) dressing into the kale & Brussel sprout mixture for a min or until the leaves are tender.
5.Mix in pomegranate seeds and red onion
6.Add sweet potatoes and pecans right before serving & ENJOY!✨
So simple! 😇😇
A clean chicken salad with a freshmade honey mustard dressing!👌
Full recipe down below!👇
. 📸 from @laceybaier .
For the Honey Mustard Dressing:
1/4 cup plain greek yogurt
1/2 cup yellow mustard
1/2 cup raw honey
1 1/2 tbsp freshly squeezed lemon juice
For The Salad:
4 boneless skinless chicken breasts
1/2 tsp kosher salt
1/4 tsp ground black pepper
1/8 tsp garlic powder
1 tbsp olive oil
1 lb grape or cherry tomatoes whole
2 lg. cucumbers peeled and diced
1/3 cup sliced almonds1 cup crumbled goat cheese
3/4 lb mixed baby greens
Heat the olive oil in a skillet over medium-high heat until hot. Season the chicken breasts on both sides with the kosher salt, ground black pepper, and garlic powder, and then add to the hot pan. Cook, flipping occasionally, until the chicken is well-browned on both sides and cooked through, about 10-12 minutes, or until the inside reaches 160 degrees Fahrenheit. Once cooked through, remove from the pan and let cool. Then, dice into bite-sized cubes.
To make the honey mustard salad dressing, in a small bowl, combine the plain Greek yogurt, clean yellow mustard, raw honey, and freshly squeezed lemon juice. Whisk until this is very smooth.
To assemble the mason jar salads, start with the dressing at the bottom. This will keep it as far away from the lettuce as possible and will allow us to add in other items later that can avoid getting mushy. You can add about 1-4 tbsp. of the dressing, depending on how much you prefer and how many other ingredients you’re going to add.
0 97 minutes ago
The three macronutrients all have their own specific roles and functions in the body and supply us with calories or energy. For this reason, the body requires these nutrients in relatively large amounts to grow, develop, repair and feel good!
Each macronutrient is almost always found in every item of food, whether that’s a healthy snack bar or a raw vegetable; the only difference is how the macronutrients are balanced. As an example, the nutritional composition of an avocado is generally made up of 75% (good) fats, 20% carbohydrates and 5% protein, therefore this is clearly a fat-based food. On the other hand a banana consists of 95% carbohydrates, with only small amounts of protein and fats.
The trick is to understand how each macronutrient plays a different role in the body and tailor your diet accordingly!
Don’t be scared of fats! Fats are an essential part of a healthy diet and should account for about 15-20% what you consume. They help by improving brain development, overall cell functioning, protecting the body’s organs and even helping you absorb vitamins found in foods.
Some examples of healthy fats: Almonds, walnuts, seeds (pumpkin, chia), olives, avocados.
Protein is essential for repairing and regenerating body tissues and cells, a healthy functioning immune system and manufacturing hormones. This wouldn’t be possible without amino acids, which are found in protein-based foods. In total there are 20 types of amino acids, 9 of which are ‘essential’ and can only be found in certain foods.
Good sources of protein: Chicken, Beef, Salmon, Eggs, Beans, pulses and legumes, lentils, seeds (hemp, chia, flax), nuts (unsalted), quinoa, beets, raw greens (kale, spinach). #getit#keepmoving#noexcuses#challengeyourself#motivation#healthyliving#healthylifestyle#movement#body#purpose#persistent#Discipline#selfawareness#consistency#fitnessfreaks#gymlife#healthychoices#fitfam#goodlife#yycfit#macros#girlswholift#vitallifestyle#fitfam#weightstraining#weights#macros#macronutritions#healthymeals#cleaneats#healthychoices#fitfam#goodlife#yycfit#macros
So I made a quick pot of chili today. I didn't have kidney beans so I used pinto beans, northern beans, diced tomatoes, diced green chilis, stewed tomatoes, and tomato sauce. That little cracker is so yummy. It has sesame seeds and black cumin seeds. #goodcookingskills#healthymeals
Baked Salmon, roasted sweet potato & sauteed brussel sprouts. Prep time was barely nothing! 30 seconds to season salmon (bake 30 min), 3 minutes to rinse, cut & season potatoes (roast 45 min) and 2 min to cut and season brussel sprouts (sauteed 10 min). Let everything cool.
Weigh fish (6oz. per container) and put veggies and 1 medium sweet potatoes in each container.
Used olive oil & Mrs. Dash on fish, cinnamon, salt, pepper and olive oil on potatoes and Olive oil & Mrs. Dash on brussel sprouts.
Food prep containers help organize during food prep and these ones keep all foods from touching each other (which doesn't bother me unless salad is involved.) #foodprep#eatingclean#easyrecipes#easyprep#ilovesalmon#fastfoodprep#healthymeals
Ease into the holidays with our Smokey Butternut Squash soup.
The perfect sweet and savory dish to cozy up to during cold winter nights. All you need is an oven, an immersion blender and an appetite for something luscious.
Here's how to make
One 2- to 3-pound butternut squash, peeled and seeded
1 tbsp coconut oil
1 medium onion, chopped
4 garlic cloves
Salt and freshly ground black pepper
1/4 tsp liquid smoke
1 tbsp of nutmeg
1 tbsp ground ginger
1 tbsp fresh rosemary
1 tbsp maple syrup
6 cups chicken stock
1 cup non-dairy milk
Garnishes: roasted pumpkin seeds, paprika, blue cheese
Preheat oven to 425F.
Slice butternut squash in quarters and scoop out the seeds. Place on a lined baking sheet, along with a quartered onion and garlic cloves. Drizzle with coconut oil and sprinkle with salt, pepper, ginger, rosemary and nutmeg. Rub in the oil and spices all over squash, onion, and garlic. Bake for about 30-40 minutes or until fork tender.
Once the squash has cooled for around ten minutes, scoop out all the squash innards (leaving behind just the skin and add to your chicken stock. Bring to a simmer for 20 minutes then bring to low heat. Add everything else (including onion and garlic) liquid smoke, maple syrup, non-dairy milk as well and blend until smooth with immersion blender. Garnish with roasted pumpkin seeds, paprika, blue cheese.
I kind of want to jump now!🦋😜
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Wednesday bowl loaded up with my favorite organic chicken seasoned with Chile lime 🌶 + shrooms + avocado 🥑+ carrots 🥕 + quinoa and some @chosenfoods chipotle ranch all topped with some EBTB 👅 happy hump day!
Looking for some healthy Thanksgiving menu inspiration? Check out our latest blog post where we share guilt-free recipes for Thanksgiving day! 🍁🥂 🍽 🦃 🥧 You can find the link in my @healthymomshealthynoms bio! 😘
Also here 👉🏻 .
🔥🔥🔥 My mouth is on fire, and my belly is happy! This meal was the best I have had in a long time (and I think I make pretty good food)! The best part is that it was so easy. I used @simpletruth4u red curry simmer sauce that I bought from Kroger and anything I could find in my fridge! Does this meal look or sound good to you? If so, tell me below. If enough people find it interesting, I’ll create a highlight and save the recipe there.
Messy looking, I know 😂 but that's the idea! This is the second evolution of my vegan cazuela a la SubHouse 🤓🌹🌹🌹 (basically Ive just mashed all together with a fork 😂) I absolutely love this version 😬 // super busy day!! .
Toronto skyline. It's been an amazing day... We need more of the love that this city exudes.
2 1443:49 AM Jul 3, 2016
Finally got my family back out to Oregon for a visit. Love them all!
2 766:04 PM Jun 4, 2016
Finally got to meet my new baby nephew, Bennett! He's adorable and I'm ready to steal a baby for my own.
2 523:40 PM May 28, 2016
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Confused about what to eat?
I wish this wasn’t a problem.
What you eat is sort of not important, and sort of important at the same time. Now here I am confusing you already.
Bear with me.
You can lose fat eating *whatever* you want.
Studies have been done. Fat loss and health markets have been improved on diet of twinkies, pizza and fast food — and diets of *only* those foods.
As long as calories (and to some degree protein) are In the right spot. Consuming less than your body uses, you lose fat.
And if you have too much fat, losing some improves your health.
This all assumes you keep your calories under control.
And even if some professors have done it on Twinkie diets, it doesn’t mean it’s realistic for you.
And it doesn’t mean you’ll feel better with actual natural food.
For best and most realistic results:
☑️ focus on foods your great grandparents could eat.
☑️ focus on foods that ran, swam or came from the ground
☑️ find what works for you in terms of how many treats and “junk” you can handle.
☑️ avoid seeing those treats or “junk” as bad or fattening. But do pay attention to what happens when you consume them (do you start overeating?)
Mostly real natural foods. More cooking your own food. And find the amount of other stuff that works for you.
Credit @chadhargrove1 ✨
9 4558 hours ago
The BIG preps are back!! 💁🏼♀️ Have been off my game lately but nice to be starting the week with a full fridge and feeling motivated again - Spent the morning prepping all of this ⬇️⠀
◾Carbohydrates - Did up mostly lower carb veggies + fruit. Have raspberries & blackberries for fruit. Peppers, onion and zucchini done on BBQ. Yellow beans were steamed then made into bean salad and everything else kept raw - Romaine, celery, cucumber, radishes, snap peas.⠀
◾Protein - Homemade chicken burgers, BBQ chicken breast, grilled turkey scallopini + lamb chops with fresh rosemary and mint.⠀
◾Fats + Snacks - Always the best part 😉 Made no bake chocolate and PB rice crisp squares with protein powder added, chocolate coconut butter cups, then have cashews and @vega_team snack bars!
6 31220 hours ago
Happy (almost) Friday! When it comes to recipes, ask and you will receive! I shared this new, creamy LEMONY HERB & GARLIC YOGURT PASTA SALAD 🥗 🍝🌿last week and so many of you wanted the deets on this dressing, so here you go!👇🏻👇🏻makes about ~1.5 cups, enough for 6 servings! #vegetarianfood#pastalove
1 + 1/2 cups of plain, Greek-style yogurt
Juice of 1/2 large lemon or 1 small lemon
2 cloves of garlic, minced
1 tablespoon finely chopped dill
1-2 tablespoons of extra virgin olive oil
1/4 tsp sea salt
A total of 10 NEW pasta recipes 💥 have hit the bloggity blog this year, and there’s more to come! I love brown rice and chickpea pasta as well as ancient grains pasta made with quinoa, kamut, and spelt. Pasta can be healthy and taste awesome, too! This lightened up sauce proves it.🙃👌🏻💣
Hope you're having a great evening, friends!👋🏻✨
7 38514 hours ago
Weight Loss vs Weight Gain with Pulled Pork with Green Beans and Roasted Sweet Potatoes from The Meal Prep Manual - 1st Edition eBook. This is one of the recipes that is getting a major facelift in the updated version of the book. Since originally writing this recipe I’ve developed a new method for cooking pulled pork and listen to me when I say this, it is 105x better than it was before. Revisions to the two current ebooks are being sent out this weekend and Book 3 is also being released! Anyone who has purchased one or both of the first 2 books before the 3rd is released will be getting a copy of the 3rd as a way for me to say thank you for the support 😎
For many of you, especially males that are actively training, 708 calories might be too low for you to be in a caloric surplus. For a lot of females trying to gain weight, this would be a great meal. Making body composition changes is specific to the individual and it is different for all of us. You need to figure out where you stand in terms of calorie balance so you can edit your diet appropriately. If you need help with how to determine this, I have a story highlight called “Calorie Intake” that will help you figure out your need. Go watch it. .
I’ve been pleasantly surprised at how many people have responded to the weight gain side of these posts. I never realized there were so many people who were struggling to gain weight. It’s something that I have always had trouble achieving and it wasn’t until I started actively watching my intake that I found success. When I first got into weightlifting I was 125lbs and I was able to put on 30lbs pretty easily just by starting to lift weights. The journey from 155lbs to 165 took 2 years and 165 to 175lbs was even more difficult. Tracking calories is what provided me with success. I found that I (and many of you) was underestimating how much I was actually eating. If you are stuck give it a try. .
5 39611 hours ago
🍽Meals for a day if you need to know how 1800 calories looks like 😉👇
BREAKFAST: 50 g oatmeal with 1 tbsp honey 🍯, one cup strawberries 🍓 and 150 greek yogurt (2% fat) .
SNACK(was lunch, sorry guys, I messed up lunch with snack 😁) : 2 eggs 🍳, rye toast, 30 g feta cheese🧀 veggies 🍅 3 walnuts, medium apple 🍏
LUNCH( snack): big grape 🍇 string cheese, few peanuts 🥜
DINNER:🍜 chicken, broccoli , 2 cups pasta al dente , dark choc 🍫 and nuts of choice! .
33 13959 hours ago
I’m all about optimizing your diet, but these healthy food combinations will take your nutrition to the next level! .
Love this post by my boyfriend, @chris.rocchio_fit. He breaks down all the benefits below:
Synergy occurs when the interaction of two or more things produces an effect (beneficial in this case) greater than the sum of their separate effects. Certain nutrients work together to create greater health effects. Each food by itself has specific benefits, but the benefits of the combo are greater than the benefits from just adding their individual effects.
1️⃣Broccoli + Tomatoes:
Both have been shown to reduce the growth of tumors, but the combo is even more effective at shrinking the size of prostate-cancer tumors.
2️⃣Eggs + Cantaloupe:
Protein from eggs (or other meats) slows the absorption of glucose from carbs. This minimizes insulin & blood-sugar spikes, which slows the absorption of glucose and makes you feel full.
3️⃣Turmeric + Black Pepper:
The curcumin in turmeric is anticancer, anti-inflammatory, & tumor-fighting, but has low bioavailability on it’s own. Adding black pepper (piperine) to enhances curcumin's bioavailability by 1,000 times.
4️⃣Red Meat + Rosemary:
The antioxidants rosmarinic acid & carnosic acid in rosemary soak up the free radicals that appear in the charred meat when you grill at high temps over an open flame.
5️⃣Lemon + Kale:
Vitamin C helps make plant-based iron more absorbable, as non-heme (plant-based) iron is less absorbable.
6️⃣Apples + Chocolate:
Apples are high in an anti-inflammatory flavonoid called quercetin, which has a litany of benefits. Chocolate contains the flavonoid catechin (antioxidant -reduces risk for atherosclerosis & cancer). The combo loosens clumpy blood platelets, improving Cardiovascular health.
Keep in mind that these synergies are present in more combinations of foods than just the examples listed.