Category Archives: Recipes

Skinny Cranberry Pecan Chicken Salad + Jump Rope Workout

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lightened chicken salad

I love chicken salad. Cool, creamy and packed with lean protein, chicken salad is a go-to meal on my family’s overscheduled evenings. With multiple obligations that have us crisscrossing each other’s paths, I make dinner less stressful and more healthful (avoiding fast food) by whipping up a big batch earlier in the day, plate it up on lettuce and leave waiting in the fridge for self-serve meals as people arrive home.

Unlike deli chicken salads, my recipe for Skinny Cranberry Pecan Chicken Salad is much friendlier on your figure. No-fat Greek yogurt replaces most of the mayonnaise used in traditional chicken salad; just a bit of reduced-fat mayo is added in for the familiar flavor. Dried cranberries add a hint of natural sweetness and toasted pecans give a satisfying crunch!  Serve on lettuce (my favorite way) or sandwich between bread, dollop atop crackers or roll up in a wrap.

Skinny Cranberry Pecan Chicken Salad Recipe

  • 4 cups shredded, cooked chicken breast
  • 2/3 cup diced celery
  • 1/4 cup green onions, sliced (including tops)
  • 3/4 cup dried cranberries (no sugar added)
  • 1/2 cup pecans, toasted
  • 2 tablespoons reduced-tat mayonnaise
  • 6 ounces 0% fat plain Greek yogurt
  • 2 teaspoons lemon juice
  • ½ teaspoon dry mustard powder
  • Salt & pepper to taste
  • Romaine Lettuce, chopped
  1. Add first 9 ingredients to a large bowl, and stir with a fork to combine. Add salt and pepper to taste.
  2. Refrigerate for 30 minutes to overnight before serving. This gives the flavors time to mingle.
  3. Serve over a bed of romaine lettuce.

Serves 6.

 

Jump rope workout

Now that you’re fueled up with a healthy salad topped with Skinny Cranberry Pecan Chicken Salad, you’ll have plenty of energy later in the day to knock out my “Just Jump & Plank” WOD I created for Core Power. All you need is a bit of space and a jump rope and you’ll be getting a great cardio workout along with some core-strengthening action. Have fun!

 

 

Pardon Me, is That a Parsnip Apple Muffin?

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Agave Parsnip Apple Muffins recipe thefitfork.com

When the kids came home from school today, they opened the door to a delicious scent – home baked muffins straight out of the oven! As I let them dig in and reveled in the rare compliments that seem to only come my way when I bake goodies, I chuckled silently under my breath. Yup, these muffins held a special secret — I snuck some parsnips in there!

apple veggies bowl

Despite the trickery, my recipe for Parsnip Apple Muffins is a winner with shredded sweet apple and bits of delicately flavored parsnip, a close cousin to the carrot. I’m always looking for new ways to add extra fruit and veggies to the family table. Personally, I could eat a huge plate of lettuce and vegetables with every meal, but sometimes it takes a bit more creativity to convince my children – for example, baking parsnips, carrots and beets into crunchy-on-the-outside, soft-on-the-inside fries was a big hit (check out the Baked Root Veggie Fries Recipe here).

WholesomeSweeteners.com has lots of yummy Organic Raw Agave Syrup flavors.

WholesomeSweeteners.com has lots of yummy Organic Raw Agave Syrup flavors.

Instead of white sugar, I used raw agave syrup. I’ve been having lots of success using this lower Glycemic index ingredient in both raw preparations and baked goods – agave syrup adds sweetness, but without the huge blood sugar spike. I’ve also found that not as much agave syrup is needed to replace sugar; I’m happy with about ¾ cup agave syrup, or a little less, as a substitution for 1 cup of sugar.

Parsnip Apple Muffins Recipe

  • 4 large eggs
  • ¾ cup canola oil
  • 4 ounces unsweetened applesauce
  • ¾ cup Wholesome Sweetener Raw Blue Agave Nectar – Cinnamon*
  • 2 cups shredded fresh parsnips
  • 1 cup shredded apple
  • 2 1/2 cups whole-wheat flour
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • ½  teaspoon salt

Preheat oven to 350°F. Line two (12-ct) muffin tins with paper liners or mist with baking spray; set aside.

In large bowl whisk together eggs, oil, applesauce and agave syrup. Stir in shredded parsnips and agave. In a separate bowl, mix together flour, baking soda, baking powder and salt. Mix dry ingredients into wet ingredients until just combined.

Divide batter among muffin cups and bake until deep golden brown and toothpick inserted in center pulls clean, approximately 20 minutes. Cool muffins on a wire rack.

*If using unflavored Agave syrup, add 2 teaspoons of ground cinnamon to recipe.

Heart-Thumping Cardio Workout + Chocolate Cherry Cordial Cups

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Okay, confession. I got so sidetracked with chocolate on Valentine’s Day that I forgot to post my “I Heart Cardio” Workout. But here it is below, in all its glory. I’ll be doing it a couple times this week to balance all the sweet treats I’ve been indulging in!

cardio workout WOD

To me, chocolate is almost always the solution, regardless of the problem. My husband knows he doesn’t need to buy me fancy baubles and beads; he only needs to restock my chocolate stash.  I start the day with a few dark chocolate chips along with my mug of chai and end the day with a hot chocolate. Did you know that a recent study in the scientific journal, Neurology, featured a study that supports evidence that drinking two cups of hot cocoa a day helps reduce cognitive decline in older people?! Other researchers have suggested that dark chocolate can help reduce cholesterol levels. For both these assertions, it’s the flavinols from the cocoa bean that are the hero.  I’m not taking any chances, so I’ll keep on eating (and drinking) chocolate!

hot chocolate running

Enjoying hot chocolate after a blustery half marathon!

Speaking of eating and drinking chocolate, I don’t think I’ve ever shared these super cute Chocolate Cherry Cordial Cups.  I made them with a dark chocolate (better for you) and filled them with a yogurt dip from Lighthouse Foods and topped with a cherry! You could substitute fillings and toppings to suit your tastes! Check out the full recipe.

mini chocolate cups with yogurt and cherry

A Romantic Slow Cooker Recipe (Yes, Really!) – Orange & Sugar Snap Beef

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Crock Pot Sugar Snap & Orange Beef

I have the perfect dish for you to whip up for your sweetie for Valentine’s Day – my recipe for Slow-Cooker Orange and Sugar Snap Pea Beef! It’s a little sweet, a little spicy and very healthy for your honey. Ladies, they say the way to a man’s heart is through his stomach and, by the way my husband gobbled this healthy dinner, I’d say this Asian-inspired dinner was a winner. And, men, if you’re looking for a way to impress that someone special, I just want you to know that women think it’s super sexy when guys self-initiate cooking and cleaning up in the kitchen – this crockpot recipe is insanely easy to make and has virtually no clean-up.

February isn’t just about “hearts” in a romantic way; speaking cardiovascularly, it’s also National Heart Month!  I like to use the month of February to “check-in” with my health and show love to my heart with healthy changes in diet and exercise – and renew any of my New Year’s resolutions that have started to slip away! Little changes in the foods you consume, like increasing the amount of fruits and vegetables on your plate and reducing salty, sugary snacks, can add up to big benefits in terms of your overall health. Eating lean protein is important, too! A study published in the American Journal of Clinical Nutrition, researchers from Penn State University found that people who participated in the Beef in an Optimal Lean Diet (BOLD) study, consuming about 3 to 5 ounces of lean beef daily as part of a heart-healthy diet, experienced a 10 percent decline in LDL “bad” cholesterol.

Asian Orange Beef in Slow Cooker

My recipe for Slow-Cooker Orange and Sugar Snap Pea Beef is the perfect way to put your lean protein plan into motion – plus you get some fruits and veggies to boot! Who knows, you may even reduce your bad cholesterol if you follow the protocols of the BOLD study – I’m happy to share lots of healthy beef recipes with you including Sirloin Cobb Kebabs and Spice Crusted Tenderloin Steaks.  Just search the word “beef” in my recipe collection to find more!

SLow Cooker Ingredients

Slow-Cooker Orange and Sugar Snap Pea Beef Recipe 

  • 2 lb. beef chuck shoulder steak – trimmed and sliced into 2” strips
  • 1/2 cup Litehouse Food’s Tangy Orange Dressing & Marinade *
  • 2 Tbsp. low-sodium soy sauce
  • 1 Tbsp. Sriracha Chile Pepper Sauce (found on Asian food aisle)
  • 1 Tbsp. Litehouse Food’s Instantly Fresh Ginger
  • 1 Tbsp, Litehouse Food’s Instantly Fresh Garlic
  • 1 large onion cut very coarsely chopped
  • 1 Tbsp. cornstarch
  • 1 6-oz can mandarin oranges that have been drained (or may use fresh)
  • 1 (8-oz) package sugar snap peas
  1. Add beef, dressing, soy sauce, garlic, ginger, Sriracha and onion to 3-qt or larger slow cooker. Cover and cook on low 6 to 8 hours until beef is tender.
  2. Turn to high. Remove ½ cup of liquid and stir in cornstarch until dissolved. Stir this mixture back into slow cooker. Add sugar snap peas and oranges; cover and cook on high 10 minutes until peas are crisp-tender.
  3. Serve over brown rice with sauce from slow cooker.

*If you can’t find the dressing in your market, you can order it online at LitehouseFoods.com or substitute ½ cup fresh orange juice

 

Heart-Healthy Beef Meatballs & Oatmeal for Breakfast Steal the Show!

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Yup, I’m making meatballs for breakfast! I see no reason that lean ground beef should just be a spaghetti-taco-burger dinner kind of thing, especially taking into account that eating a higher protein breakfast fills you up and keeps you from binging out on unhealthy snack foods later. Today, in support of the National Heart Month and the upcoming American Heart Association’s Go Red for Women “Wear Red Day” (Feb 7th), I got to share some of my favorite lean beef breakfast recipes on the Great Day San Antonio show.

Meatballs and oatmeal for breakfast

Unusual sounding but utterly, mouth-wateringly delicious (and nutritious), my recipe for Beef Meatballs & Oatmeal with “Go Red” Raspberry Chipotle Sauce was a hit. This morning meal is made with 96% lean ground beef, a quality protein source that has been certified with the American Heart Association’s Heart Check Mark, meaning it’s a great addition to a balanced diet and healthy lifestyle.  And, oatmeal is an AHA Heart Check certified whole grain – this heart healthy breakfast is win-win and sure to win over any cardiologist in town!

Lean Beef Meatballs & Oatmeal with ‘Go Red’ Raspberry Chipotle Sauce Recipe

Ingredients for meatballs:

  • 1 lb. ground beef (96% lean)
  • ½ teaspoon rubbed sage
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon salt
  • ½ teaspoon crushed red pepper

 Ingredients for oatmeal:

  • ¼ cup raw walnuts, chopped
  • 3 cups water
  • 1 cup skim milk
  • 1 Tbs canola oil
  • ½ tsp sea salt
  • ½ cup golden raisins
  • 1 cup rolled oats
  •  Fischer Wiesser Raspberry Chipotle Sauce (or maple syrup, honey or whatever you like)

Combine ground beef, sage, garlic powder, onion powder, salt and crushed red pepper in large bowl, mixing lightly but thoroughly. Form mixture in 16 one-ounce mini meatballs. Heat large nonstick skillet over medium heat until hot. Add mini meatballs; cook 8 to 10 minutes, turning occasionally, until browned on all sides and internal temperature 160F degrees.

For the oatmeal, in a medium pot over medium-high, add walnuts and lightly toast; remove to a plate. Add water, milk, oil, sea salt, golden raisins, oats and bring to simmer—but do not boil. Cook oats, for 8 to 10 minutes or until tender.

Serve oatmeal in shallow bowls, topped with four mini meatballs. Drizzle with Raspberry Chipotle sauce and sprinkle with toasted walnuts. Serves 4.

breakfast egg and beef casserole

Another healthy beef breakfast recipe I recently shared (and also demo’d during the cooking segment) is my Lean Beef & Egg ‘Barn-Raiser’ Breakfast Bake – a real winner for weekend guests or to make ahead and freeze single servings for those crazy, busy mornings. I know that it’s been a hit at the Texas Beef Council.

Check out the how-to video instructions for both recipes below!