Grilled Pork Chops with Peach and Jalapeño Salsa

This is a great summer time idea because its a quick cook on the grill and because the fruit and cilantro are a nice fresh balance to the heat. The salsa is also great served atop chicken tacos, paired with fish, or served as a standalone dip.

::Ingredients::

• 2 medium ripe peaches, peeled, chopped

• ¼ medium red onion, chopped

• 1 medium jalapeño pepper, seeds and veins removed, chopped

• ¼ tsp. crushed red pepper flakes

• 2 Tbsp. fresh lime juice

• ½ tsp. hot pepper sauce (like Tabasco)

• 2 Tbsp. finely chopped fresh cilantro

• 4 (4-oz.) center-cut pork chops, lean, boneless

• ¼ tsp. sea salt

• ¼ tsp. ground black pepper

::Directions::

1. Combine peaches, onion, jalapeño, red pepper flakes, lime juice, hot pepper sauce, and cilantro; mix well. Set aside.

2. Preheat grill or broiler on high.

3. Season pork chops with salt and pepper.

4. Grill or broil  chops for 4 to 5 minutes on each side, or until desired doneness.

5. Top pork chops evenly with salsa; serve immediately.

Happy Eating!

Signed,

Tiesha

"Dress" for success - 4 DIY recipes

Store bought dressings often come loaded with unnecessary sugar, salt, and a bunch of preservatives you'd need a PHD to properly pronounce. These can all wreak HAVOC on a nutrition regimen. Try one of the four dressings below for a super yummy way to ditch all the unnecessary drunk and to stay on track!

Lemon Poppyseed

::Ingredients::

• 1/4 cup fresh squeezed lemon juice
• 2 tbsp unsweetened almond milk
• 2 tbsp apple cider vinegar
• 4 tbsp extra virgin olive oil
• 1 tsp dijon mustard
• 2 tbsp raw honey
• pinch of sea salt

::Directions::

1. Combine all ingredients. Keep refrigerated.

Honey Mustard Vinaigrette

::Ingredients::

• 3 1/2 tbsp extra virgin olive oil

• 3 1/2 tbsp white wine vinegar

• 2 1/2 tbsp fresh squeezed lemon juice

• 1/2 tsp raw honey

• 1 tsp dijon mustard

::Directions::

1. Combine all ingredients. Keep refrigerated. If it separates, allow to warm on counter prior to serving and stir.

Avocado Dressing

::Ingredients::

• 1 ripe medium avocado, cut into cubes
• ½ cup nonfat plain yogurt
• 1 clove garlic, finely chopped
• 1 Tbsp. finely chopped red onion
• 1 Tbsp. fresh lemon juice
• 9 fresh parsley sprigs, chopped

::Directions::

1. Place avocado, yogurt, garlic, onion, lemon juice, and parsley in a blender; cover. Blend until smooth.

DIY Ranch

::Ingredients::

• ¾ cup organic sour cream

• ½ cup whole milk, preferably from pasture-raised cows

• 1 tablespoon freshly squeezed lemon juice

• 2 tablespoons fresh parsley, chopped

• ½ teaspoon real sea salt 

• ½ teaspoon organic onion powder 

• ½ teaspoon freshly ground black pepper

•  ⅛ teaspoon dried organic dill 

•  ⅛ teaspoon organic garlic powder

::Directions::

1. Stir together milk and lemon juice in a small bowl. Set aside for about 5-10 minutes. (This is the cheater’s version of buttermilk. I don’t use real buttermilk because I like to use lemon juice anyway – it adds a nice zing to this dressing.)
2. Combine milk mixture and sour cream in a medium sized bowl, whisking until smooth.
3. Add dry ingredients and whisk until thoroughly combined.
4. Transfer dressing to a jar with a tight-fitting lid and refrigerate.

Shake before each use. Keeps for at least a few weeks in the refrigerator 

Chicken Salad on Apple Rounds

::Ingredients::

• Both diced chicken breasts of 1 rotisserie chicken, or 2 large cooked, and diced chicken breasts
• 1 cup thin sliced celery
• 1 cup seedless red grapes
• 2 Tbsp tiny diced red onion
• 1/2 cup plain Greek yogurt, or mashed avocado for dairy-free option
• 1 tsp dijon mustard

Option ingredients:

• 1 splash hot sauce, such as tabasco 
• 2 Tbsp no-added sugar dried cranberries
• Sea salt and pepper to taste 
• Green onions
• sliced almonds

::Instructions:

1. Combine gently, cover, & chill for an hour or two in the refrigerator. (Can serve immediately, but the flavor is better as it develops)
2. Slice 2 red, crisp apples into round disc’s about 1/4 inch thick.
3. Serve Chicken Salad on rounds

Alternate to Apples:

Serve on butter lettuce leaves

Happy Eating!

-Tiesha

Picking the perfect Watermelon

Have you ever seen people walking around knocking on watermelons? Have you ever BEEN that person? 

When my boyfriend and I went to Colorado last year, we went into a Walmart where we saw a gentleman standing and trying to pick out a watermelon. On our way to the register some 15-20 minutes later, we noticed the same man STILL standing there (now with a small child) - I wasn't sure if the child was amused and he kept at it OR if he was hopelessly lost in trying to find the best melon for his family. 

In any case, I thought it would be beneficial to post a guide on buying the best watermelon. 

First, I normally would recommend going to a local farm over your local Walmart. The local farmers carefully select their fruits where a chain buys from a supplier who may or may not truly care about picking these beauties when they are truly ready. This is why there are so many disappointing melons out there as is. 

Once you found a stand or store heres what to look for: 

1. Look for a prominent yellow spot on one side -- this is where it sat on the ground ripening 

2. Look for 'webbing' - it is normally brown, course looking material. This is caused when bees pollinate the flower and scar the membranes that later form the fruit. The more pollen, the more webbing, the sweeter your melon! 

3. Look for black hard gobs - this is actually not insects or rotting it is actually sugar 

Basically, if your melon looks like its been through heck and back --- you may have a good melon on your hands. Do not confuse bruising or massive indents to be good damage though, stick to the tips above 

So why, you may ask do so many people bang on their melon? One common piece of advice passed around is that the more hollow a melon sounds, the more ripe it is. Personally, I'd rather inspect than beat up my fruit. But, whatever floats your boat ;) 

Happy Melon Hunting! 

Signed,

Tiesha

Defeat the sweets! - 3 Healthier treats to curb your sweet tooth & stay on track

Double Chocolate PB Muffins

::Ingredients::

• 2 large beaten eggs (room temp)
• 2 cups PB or Almond Butter (creamy smooth-room temp works best)
• 1/2 cup pure maple syrup
• 1.5 cups pure pumpkin, or sweet potato puree 
• 6 Tbsp unsweetend cacao powder 
• 2 tsp baking soda 
• 2 tsp vanilla extract 
• 1/2 to 3/4 cups cacao, or dark chocolate chips

::Directions::

1. Preheat oven to 350
2. Spray muffin tray or line with parchment liners.
3. Combine all ingredients, just until smooth; adding chocolate chips last. 
4. Fill muffin tins 3/4 full. I use a large ice cream scoop, so they are each even portions.
   
5. Bake in preheated oven for 25-35 minutes until toothpick comes out clean. 

Carrot Cake energy bites 

(made with shakeology)

::Ingredients::

• 1½ scoops vanilla shakeology
• ½ cup old-fashioned rolled oats
• ⅓ cup all-natural smooth almond butter
• 4 Medjool dates, coarsely chopped
• ¼ cup raw walnut pieces
• ¾ cup shredded carrots
• ½ tsp. ground cinnamon
• ¼ tsp ground cloves
• ¼ tsp ground ginger

::Directions::

1. Combine shakeology, oats, almond butter, and dates in food processor; pulse until dates are incorporated.
2. Add walnuts, carrots, cinnamon, cloves, and ginger; pulse until just blended.
3. Roll into fifteen balls, about 1-inch in diameter each.

Each serving contains only 90 calories!

Chocolate Peanut Butter Home made Ice Cream

::Ingredients::

• 3 frozen bananas (sliced before freezing)

•  2 tablespoons natural peanut butter

• 2 tablespoons cocoa

::Directions::

1.  Slice the bananas prior to freezing
2. Blend frozen bananas in a food processor or quality blender until smooth. 

Tip: If the mixture is too thick or you have difficulty blending, then add a few tablespoons of cashew milk or water. 

Happy Sweet Eats

Signed

Tiesha

Garlic Asparagus & Pasta with Lemon Cream

Garlic Asparagus & Pasta with Lemon Cream

::Ingredients::

• 8 ounces dried mafalda or rotini pasta
• 2 cups asparagus spears cut into 2-inch pieces
• 8 baby sunburst squash and/or pattypan squash, halved (4 ounces)
• 2 cloves garlic, minced
• 1 tablespoon margarine or butter
• 1/2 cup whipping cream
• 2 teaspoons finely shredded lemon peel

::Directions::

1. Cook pasta according to package directions; drain. Return pasta to saucepan.
2. Meanwhile, in a large skillet cook asparagus, squash, and garlic in hot margarine for 2 to 3 minutes or until vegetables are crisp-tender, stirring frequently. Remove with a slotted spoon and add to pasta.
3. Combine whipping cream and lemon peel in skillet. Bring to boiling. Boil for 2 to 3 minutes or until mixture is reduced to 1/3 cup. To serve, pour cream mixture over pasta mixture; toss gently to coat.

Nutrition Information

Servings Per Recipe: 4

PER SERVING: 370 cal., 15 g total fat (8 g sat. fat), 41 mg chol., 49 mg sodium, 49 g carb. (4 g fiber), 10 g pro.

Happy Eating!

Signed,

Tiesha

Crispy Grainless Halibut Fillet

One aspect of being healthy that I enjoy is that there are always ways to push yourself. This week I wanted to cut out grains through the weekend. This meant no pasta, bread, granola, rice, or beloved beer through Friday.  As a way of reducing grains in my overall diet, I decided to look up some recipes that do not require grains (or a ton a work) so I can incorporate them into my diet beyond this week. In my search I stumbled upon a grainless 'crispy' halibut fillet recipe and wanted to share it.

Crispy Grainless Halibut Fillet

::Ingredients::

• 2 large eggs

• 1 1/2 cups coconut flour

• zest of 2 fresh lemons

• 1 tsp garlic powder

• 1/4 sea teaspoon salt

• 4 (5-ounce) halibut fillets (about 3/4 inch thick)

• 2 Tbsp olive oil, divided

• 2 Tbsp coconut oil, divided

• 1 tablespoon chopped fresh parsley

::Directions::

1. Whisk eggs in a shallow dish; stir well. 
2. Combine coconut flour, lemon zest, garlic powder, and sea salt in another shallow dish.
3. Pat fish fillets very well with paper towels to remove any moisture. Dip fillets in egg, and dredge fillets in flour mixture, pressing firmly to coat.
4. Heat 1/2 oil in a large skillet over medium heat.
5. Add 2 fillets; cook 3 to 5 minutes on each side or until fish flakes easily when tested with a fork. Remove fillets from pan. Repeat with remaining 1/2 oil and fillets.
6. Serve with fresh lemon wedges and chopped parsley.

Happy Eating!

Signed,

Tiesha

27 Foods - Organic necessity versus waste of money

Cost is often the first thing discussed when talking about eating healthier. In a world of "this not that" it can be really hard to see past the gimmicks and know where to spend your hard earned money. Something I found myself wondering is whether or not I am buying the "right" organic foods. I certainly cannot afford to buy EVERYTHING organic or locally sourced - so my desire then becomes to use my money where it is most valuable. While browsing online I found the following lists of foods which I found to be very helpful and want to pass along. 

Organic Shopping Guide 

27 Foods - Find out which foods are worth spending the extra money for organic produce and which ones are just wasting your money

15 foods you can avoid buying organic - save your cash for the next group!

• Avocados
• Corn
• Pineapples
• Cabbage
• Sweet peas
• Onions
• Asparagus
• Mangoes
• Papayas
• Kiwi
• Eggplant
• Honeydew melon
• Grapefruit
• Cantaloupe
• Cauliflower

12 foods you should consider buying organic ASAP

• Strawberries
• Apples
• Nectarines
• Peaches
• Celery
• Grapes
• Cherries
• Spinach
• Tomatoes
• Bell peppers
• Cherry tomatoes
• Cucumbers

I hope that you have also found some value in this entry.

Thanks for reading & as always,

Happy Eating!

-Tiesha

Clean Eats: One day Menu (with recipes!)

Developing new eating habits can be extremely overwhelming. So to help out I decided to compile one day of meals in this post. I recommend drinking 16 ounces of water before any and all meals/snacks. This will keep you feeling fuller for longer!

On the menu

• Breakfast: 5 minute egg scramble
• A.M. Snack: Berry Parfait
• Lunch: Chicken & Spinach Strawberry Salad
• P.M. Snack: Hummus & Crudite
• Dinner: Turkey meatloaf & green beans

• Breakfast: 5 minute egg scramble
• ::Ingredients::
• 1 tsp coconut oil
• 6 egg whites 
• 1 whole egg
• 3 tbsp salsa
• 1/4 avocado, sliced
• ::Directions::
• heat & scramble first 3 ingredients (you can also cook this in the microwave)
• top the cooked egg with the salsa and avocado
• A.M. Snack: Berry Parfait
• ::Ingredients::
• 3/4 c organic non-fat greek yogurt
• 1 tsp sliced almonds
• 1/c cup fresh raspberries
• ::Directions::
• combine all ingredients & enjoy
• Lunch: Chicken & Spinach Strawberry Salad
• ::Ingredients::
• Dressing- makes 5 servings
• 3.5 tbsp extra virgin olive oil
• 3.5 tbsp white wine vinegar
• 2.5 tbsp lemon juice
• 1/2 tsp raw honey
• 1 tsp dijon mustard
• Salad
• 4 oz chicken breast, cubed
• 1/2 tbsp sliced almonds
• 1/4 cup quartered strawberries
• 1 tbsp fat free feta cheese
• 2 cups organic spinach
• ::Directions::
• Dressing:
• combine all ingredients
• store in sealed container
• Salad
• combine all ingredients 
• top with lemon vinaigrette (use only 2tbsp)
• P.M. Snack: Hummus & Crudite
• ::Ingredients::
• 2 tbsp classic or red pepper hummus
• 1 cup raw veggies (suggestion: broccoli, snap peas, baby carrots)
• ::Directions::
• dip veggies in hummus & enjoy
• Dinner: Turkey meatloaf (serve with steamed green beans)
• ::Ingredients::
• 1 lb lean ground turkey
• 1/2 cup salsa
• 1/2 tsp crushed garlic
• 1/2 cup rolled oats
• 2 egg whites
• 1/2 tsp sea salt
• dash black ground pepper
• ::Directions::
• preheat oven to 375
• place dry oats in blender until fine
• combine all other ingredients in a bowl until mixed well
• cook for 40-60 minutes (or until no longer pink) in a 9x5 load pan 

Walah, one day of zero guess work and ALL clean eats  :D

Happy Eating

Signed,

Tiesha

Chicken Cacciatore

Chicken Cacciatore

::Ingredients::

• 1 Tbsp. olive oil
• 1 lb. raw chicken breasts, boneless, skinless, cut into 1-inch pieces
• 1 medium onion, thinly sliced
• 1 medium celery stalk, sliced
• 1 clove garlic, finely chopped
• 1 medium red bell pepper, cut into 1-inch pieces
• 8 oz. sliced mushrooms
• 1 (14.5 oz.) can whole tomatoes
• 1½ tsp. dried basil, crushed
• Ground black pepper (to taste; optional)
• 2 medium zucchini, sliced
• 1 medium eggplant, peeled, cut into 1-inch cubes
• 6 fresh parsley sprigs, finely chopped (for garnish, optional)

::Directions::

1. Heat oil in large nonstick skillet over medium high heat.
2. Add chicken; cook, stirring frequently, for 3 to 4 minutes, or until lightly browned.
3. Add onion, celery, garlic, bell pepper, and mushrooms. Cook, stirring occasionally, for 4 to 5 minutes or until onion begins to soften.
4. Add tomatoes, basil, and pepper; cook, stirring occasionally, for 5 to 6 minutes.
5. Add zucchini and eggplant; cook, stirring occasionally, for 5 to 6 minutes, or until chicken is no longer pink in the middle, and juices run clear.
6. Garnish with parsley if desired.

Tip: Chicken Cacciatore can be served over brown rice or whole wheat pasta

Total Time: 31 min.
Prep Time: 10 min.
Cooking Time: 21 min.
Yield: 4 servings

Happy Eating!
Signed,
Tiesha

Slow Cooker Turkey Meatballs (21 day fix compliant)

Slow Cooker Turkey Meatballs 

(served with Zucchini noodles)

::Ingredients::

• 1 lb. raw 93% lean ground turkey

• ½ tsp. sea salt (or Himalayan salt), divided use

• ½ tsp. ground black pepper

• 1 large egg, lightly beaten

• ½ cup whole grain panko (Japanese-style breadcrumbs)

• 2 cloves garlic, finely chopped

• 2 Tbsp. finely chopped fresh parsley

• 2 Tbsp. grated Parmesan cheese

• 2 tsp. olive oil

• 1 medium onion, chopped

• 1 (28-oz.) can whole tomatoes, crushed

• 1 tsp. dried oregano leaves

::Directions::

1. Combine turkey, ¼ tsp. salt, pepper, egg, breadcrumbs, garlic, parsley, and cheese in a large bowl; mix well with clean hands.
2. Roll mixture into eighteen 1½-inch meatballs. Set aside.
3. Heat oil in large nonstick skillet over medium-high heat.
4. Add half of meatballs; cook, turning occasionally, for 4 to 6 minutes, or until meatballs are browned on each side. Place browned meatballs in a 3-quart slow cooker.
5. Repeat with the remaining meatballs. Set aside.
6. Add onion to same skillet; cook, over medium-high heat, for 4 to 6 minutes, or until onion is translucent.
7. Top meatballs with cooked onion, tomatoes, oregano, and remaining ¼ tsp. salt; cook, covered, on low temperature for 5 to 6 hours, stirring once or twice.

Serve alongside whole wheat pasta, zucchini noodles (shown above), or even ravioli's!

Total Time: 6 hrs. 22 min.
Prep Time: 20 min.
Cooking Time: 6 hrs. 2 min.
Yield: 6 servings, 3 meatballs each

Happy Eating!

Signed,

Tiesha

Sweet Potato Skins with Chicken & Spinach

Sweet Potato Skins with Chicken & Spinach

::Ingredients::

• 4 baked medium sweet potatoes, cut in half

• 1 tsp. olive oil

• ½ tsp. sea salt (or Himalayan salt)

• 4 oz shredded cooked chicken breast, boneless, skinless

• 1 tsp. all-natural taco seasoning, no salt added

• 1 cup steamed spinach

• 8 Tbsp. low-fat plain Greek yogurt

• ¼ cup chopped fresh cilantro

::Directions::

1. Heat oven to 400° F.

1. Scoop flesh out of the sweet potatoes and reserve for another use.

1. Place skins on a baking sheet. Brush with oil and sprinkle with salt. Bake for 10 minutes, or until crisp.

1. While skins are baking, combine chicken and taco seasoning in a s mall bowl; mix well. Set aside.

1. Top each sweet potato half evenly with spinach, chicken mixture, yogurt, and cilantro

I suggest using the reserved potato for a complex carbohydrate portion (yellow container) for your next meal or lunch option. It will stay good for a few days after making this recipe.

Happy Eating!
Signed,Tiesha

Chicken, Apple, and Sweet Potato Salad

Chicken, Apple, and Sweet Potato Salad

::Ingredients::

• 6 Tbsp. balsamic vinegar

• 1 Tbsp. stoneground mustard

• 1 tsp. raw honey

• 6½ tsp. olive oil, divided use

• 8 oz. raw chicken breast, boneless, skinless, sliced

• 1 medium sweet potato, peeled, sliced

• 1 medium apple, peeled, cored, sliced

• ½ tsp. ground cinnamon

• Nonstick cooking spray

• 1 head green leaf lettuce, torn or chopped

• 2 Tbsp. crumbled feta cheese

• 2 Tbsp. raw pecan pieces, toasted

::Directions::

1. Preheat oven to 425° F.
2. Combine vinegar, mustard, and honey in a medium bowl; whisk to blend.
3. Slowly add 6 tsp. oil, whisking continuously until blended.
4. Place one third vinegar mixture in resealable bag. Add chicken; mix well. Marinate, refrigerated, for at least 2 hours. Set aside remaining vinegar mixture for salad dressing.
5. While chicken is marinating, combine sweet potato, apple, cinnamon, and remaining ½ tsp. oil in a medium bowl; toss to blend. Place on baking sheet lightly coated with spray. Bake for 10 minutes, turn, bake an additional 10 to 15 minutes, or until tender. Set aside to cool.
6. Remove chicken from marinade; discard used marinade.
7. Place chicken on baking sheet lightly coated with spray. Bake for 8 to 12 minutes, or until cooked through. Set aside to cool.
8. Combine lettuce, sweet potato mixture, chicken, cheese, and pecans; toss gently to blend.
9. Drizzle with remaining dressing; toss gently to blend.
10. Divide evenly between six serving plates.

Total Time: 2 hrs. 52 min.
Prep Time: 15 min.
Cooking Time: 37 min.
Yield: 6 servings

Happy Eating,

Signed,

Tiesha

Cajun Chicken Pasta

Cajun Chicken Pasta

::Ingredients::

• 2 boneless, skinless chicken breasts
• 2 tablespoons olive oil, divided
• 1 tablespoon cajun seasoning
• 8 ounces penne pasta (consider using whole wheat for a healthier alternative!)
• 3 cloves garlic, minced
• 1 cup heavy cream sub
• 1/2 teaspoon lemon zest
• 1/4 cup freshly grated Parmesan
• Sea salt and freshly ground black pepper
• 2 Roma tomatoes, diced
• 2 tablespoons chopped fresh parsley leaves

::Directions::

1. In a gallon size Ziploc bag, add chicken, 1 tablespoon olive oil and cajun seasoning, shaking to coat thoroughly.
2. Heat remaining 1 tablespoon olive oil in a grill pan over medium high heat. 
3. Add chicken and cook, flipping once, until cooked through, about 5-6 minutes on each side. Set aside and keep warm. 
4. In a large pot of boiling salted water, cook pasta according to package instructions; drain well. 
5. Melt 2 tbsp butter in a saucepan over medium heat. Add garlic, and cook, stirring frequently, until fragrant, about 1-2 minutes. 
6. Gradually whisk in heavy cream and lemon zest. Cook, whisking constantly, until incorporated, about 1-2 minutes. 
7. Stir in Parmesan until slightly thickened, about 1-2 minutes. If the mixture is too thick, add more heavy cream as needed
8. Season with salt and pepper, to taste. 
9. Stir in pasta and gently toss to combine.
10. Serve the pasta with the chicken. Garnish with tomatoes and parsley, if desired

Happy Eating!

Signed, 

Tiesha