The post Kozak Kitchen Ep. 2: Family Meals Made Easy, Healthy Recipes, & Dinner Ideas appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

The post Kozak Kitchen Ep. 1: Family Meals Made, Easy Healthy Recipes, & Dinner Ideas appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

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Ingredients:
¼ cup blueberries
¼ cup balsamic vinegar
½ tablespoon sugar free syrup, maple syrup, or honey
½ tablespoon Dijon mustard
¼ cup olive oil
salt and pepper to taste

Nutrition Facts
15 Servings
Amount Per Serving
Calories 38.9
Total Fat 4.3 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 2.0 g
Total Carbohydrate 0.4 g

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Leftover Chicken Recipe Nutrition

Serving size: 1 Sandwich (3oz of chicken)
Calories: 282
Carbs: 26g
Protein: 29g
Fat: 7g

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Healthy Brownie Recipe Ingredients:
¾ cup maple syrup or honey
½ cup unsweetened cacao powder
½ cup coconut flour
1/3 cup coconut oil (can also use butter, mashed banana, or applesauce)
2 tbsp milk of your choice
1 tsp vanilla extract
5 flax eggs (5 tbsp ground flax + 15 tbsp water) or 5 eggs
½ tsp salt
½ tsp baking soda

Preparation: Preheat your oven to 350 degrees. If using flax eggs, combine 5 tablespoons of ground flax with 15 tablespoons of water, mix and set aside for 10 minutes.

In a bowl, combine the coconut flour, cacao, baking powder and salt. Mix until combined.

In a separate bowl, mix the flax eggs or eggs, vanilla, maple syrup, and oil until all of the ingredients are well blended. Using a hand blender, slowly pour the wet ingredients into the dry ingredients and mix until a batter if formed and no lumps remain.

In an 8×8 baking dish lined with parchment paper or sprayed with a non stick cooking spray, pour the batter into the dish and bake for 25-30 minutes. Once done, cool completely as to allow the brownies to set and enjoy!

Coconut Flour Brownies Recipe makes 12 servings. The nutrition facts are for 1 brownie.
Calories 145
Total Fat 8.2 g
Saturated Fat 6.2 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 0.4 g
Total Carbohydrate 19.3 g
Dietary Fiber 3.6 g
Sugars 13.6 g
Protein 2.1 g

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Healthy Muffin Recipe Ingredients:
¼ cup coconut flour
¼ cup protein powder
¼ cup melted coconut oil
½ cup almond milk
½ cup honey
2 eggs
3 tbsp lemon juice
1 tsp baking powder
½ tsp baking soda
½ tsp salt

Honey Muffin Recipe Preparation:
Start by preheating your oven to 350 degrees. In a bowl, combine all of the dry ingredients first. Whisk until well combined.

Directly into the same bowl, add in all of the wet ingredients and mix until a batter is formed. In a 12 tin muffin pan, spray with a no- stick cooking spray and ladle in the batter about ½ of the way full into each tin.

Bake for 20 minutes or until the muffins pass the toothpick test.

Nutrition Facts for healthy dessert recipe are for 1 muffin. The recipe makes 12 muffins.
Calories 112
Total Fat 6 g
Saturated Fat 4 g
Polyunsaturated Fat .5 g
Monounsaturated Fat .6 g
Total Carbohydrate 13 g
Dietary Fiber 1 g
Sugars 10 g
Protein 3 g

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Breakfast Pizza Recipes Ingredients:
1 sprouted grain tortilla or tortilla/wrap of your choice
1 egg + 1 egg white
2 chopped breakfast turkey patties
1/2 cup spinach
1/4 cup button mushrooms
¼ cup pasta sauce or salsa of your choice
3 tbsp shredded pepper jack cheese
2 tbsp diced onion
2 tbsp diced bell pepper

Preheat your oven to 425 degrees and once heated, place your tortilla in the oven for 5-6 minutes allowing it to crisp on the edges. Remove.
Next you’ll place your sauce (I used salsa) and layer your egg on top of your sauce. Next, layer your veggies on top of your egg. I already precooked my turkey patties. You’ll then lastly add cheese and bake for 10-12 minutes or until cheese is melted.

The nutritional information is for 1 serving. This recipe makes 1 serving.
Calories 447
Total Fat 21.0 g
Saturated Fat 5.1 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 2.6 g
Total Carbohydrate 30.6 g
Dietary Fiber 6.4 g
Sugars 2.6 g
Protein 33.0 g

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Ingredients:
1 lb lean ground beef
1 package of boil in a bag brown rice or 1/3 cup uncooked quinoa
1 green bell pepper diced
½ medium onion diced
1 can black beans (do not drain)
1 can diced tomatoes (do not drain)
1 tablespoon each of  garlic powder, cumin, chili powder
Chopped cilantro
½ cup cheese

Preparation:
Over a medium high heat brown meat and add onion and bell pepper allowing them to soften. Add in spices and allow to sauté for 2 minutes.
Add in beans, tomato, and add in 2-3 tablespoons of broth or water if the mixture seems dry.
Bring the mixture to a simmer and add cilantro. Remove from heat and stir in the uncooked rice.

Pour the mixture in an 8X8 casserole dish, top with cheese and additional cilantro. Cover with foil and bake at 350 for 15 minutes. Remove foil and continue baking for an additional 10 minutes until cheese is bubbly. Serve and enjoy!

Nutrition facts are for 1 serving. This recipe makes 8 servings.
Calories 206
Total Fat 4.8 g
Saturated Fat 1.9 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.1 g
Total Carbohydrate 21 g
Dietary Fiber 5 g
Sugars 2 g
Protein 19 g

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Last night I made a regular dish that’s been in rotation for quite some time and I cannot take the credit for this concoction. It’s a recipe by Sunny Anderson of the Food Network but I make modifications of my own to bring down the fat and calories. It’s a Tator Tot Pie made with sauteed vegetables, cheese, and ground meat of your choice! For the sake of this recipe, I’m using lean ground turkey because that’s what I used last night.

So here are the ingredients you’ll need for this crowd pleasing, healthified Sweet Potato Tater Tot Pie:

1 20 oz bag of sweet potato puffs (I use this brand)
1 pound of ground turkey (I used 90%)
2 TBS oil
2 tsp Worcestershire sauce
1/2 tsp paprika
2 TBS tomato paste
1/2 cup water
1/2 cup chopped onion
1 medium zucchini cut into large strips
1 red bell pepper also cut into strips
2 carrots peeled and grated
8 ounces of shredded low fat monterrey jack or cheddar cheese

FIRST! COOK YOUR TOTS ACCORDING TO PACKAGE INSTRUCTIONS AND SET ASIDE **Do not top the pie with frozen tots**

Next, preheat the oven to 375 degrees F.

1. In a large pan on medium-high heat, add the oil. Once your pan is HOT, add the turkey, Worcestershire sauce, paprika, a pinch of salt and a few grinds of pepper. Cook until the meat is browned.

2. Stir in the tomato paste and saute for a few minutes to intensify the flavor. Add the water and bring to a simmer. Season again and remove the mixture to a bowl with a slotted spoon, leaving the turkey juices in the pan.

3. In the same pan, add the onions and cook until almost tender. Then add the carrots, zucchini, bell peppers, a pinch of salt and a few grinds of pepper. Cook, tossing, until the vegetables are tender but still a bit crunchy, about 6 to 8 minutes. Remove from the heat.

4. In the bottom of an 8X8 casserole dish in this order, layer half of the turkey, pressing it down to level it, and then sprinkle half of the cheese evenly over the meat. Pour the remaining half of the turkey over the cheese and press down to level as well. Add the vegetables, followed by the remaining cheese; press to level. Top with the tater and bake until the edges on the tots turn golden brown, 25 minutes.

Modified from this recipe!

There you have it folks! This is a tasty recipe that Coach Kozak absolutely demolishes anytime I make it. Protein, complex carbs, and veggies…what more could you ask for?!

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I have been having a deep love affair with vegetables lately which is pretty strange considering I was mentally preparing myself for being the typical pregnant lady and downing cupcakes by the dozen. I do my best to squeeze veggies in my smoothies, cooking them down and adding them to my enchiladas, and earlier this week I made an awesome Shepherd’s Pie. Instead of using sweet potatoes or regular potatoes as the topping, I steamed cauliflower and butternut squash together and made a puree. This is a super simple recipe you’ll want to add to your weekly dinner rotation. We’re jazzing up lean ground turkey and packing enough vegetables to keep the turkey moist and adding tons of flavor.

Here are the ingredients you’ll need for your healthy ground turkey recipe:

1 lb lean ground turkey
1 cup frozen peas
3/4 cup low sodium broth of your choice
2/3 cup chopped carrots
1/3 cup chopped white onion
2 tbsp coconut oil
1 tbsp flour (I used Garbanzo flour but any flour will do)
2 tsp fresh chopped Rosemary
salt and pepper to taste

TOPPING
1 small head of cauliflower
1 cup frozen & chopped butternut squash
1-2 tablespoons butter
splash of milk

PREPARATION:
1) Start by separating the cauliflower from the head and steaming the florets stove top or in the microwave until fork tender. Add in the frozen butternut squash for the last 5-8 minutes or cook as directed on package instructions. Place the cauliflower & butternut squash in a food processor along with a tablespoon of butter and a splash of milk and process until a puree is formed. Add salt and pepper to taste and set aside.

2) Preheat oven to 400 degrees F. In a large pan, heat oil over medium heat. Add carrots and onions and cook until soft, about 5 minutes.

3) Add turkey and cook, breaking up meat with a spoon, until browned, about 6 minutes.

4) Stir in flour and cook 3 more minutes. Stir in peas and rosemary.

5) Season with salt and pepper. Pour in chicken broth and stir. Bring to a simmer and cook until slightly thickened, about 5 minutes. Season with more salt and pepper as desired.

6) Transfer to an 8X8 baking dish and spread cauliflower/butternut squash puree across the top of the turkey mixture. Bake uncovered for 25 minutes or until golden brown on top.

Coach Kozak loved this dish so much, he ate the entire dish in one night! After I had my portion of course. He even said he’d like to see me make this dish once a week because it was so flavorful and light.

This is an awesomely easy, low carb, and high fiber dinner that’s great any day of the week!

Nutrition Facts
6 Servings
Amount Per Serving
Calories 203
Total Fat 7.8 g
Saturated Fat 1.8 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.2 g
Total Carbohydrate 15 g
Dietary Fiber 5 g
Sugars 3 g
Protein 20 g

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