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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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Mexican food is a big favorite of mine and these days it’s reserved for more of a cheat meal than an every other day thing. Over the past few months I’ve experimented enough to make healthier versions of some of my Tex-Mex favorites. For dinner one evening I was craving shredded chicken tacos! I’d seen my grandma make this a hand full of times and figured I could play with some spices and see how it goes. Now this recipe has been experimented on a few times already and I’ve found this to be too delicious not to share. Here’s what you’ll need:

2 boneless skinless chicken breasts
1 8oz can of tomato sauce
1 tsp Apple Cider Vinegar
1 large clove of garlic (minced)
2 tsp chili powder
1/2 tsp ground cumin
1/2 small onion chopped
1 tsp dried oregano
1/2 tsp honey or coconut sugar
salt and pepper to taste

Preparation: In a bowl, combine the tomato sauce, ACV, garlic, chili powder, cumin, oregano, sugar, salt and pepper. Mix until all of the ingredients are well combined.

In a large skillet, bring 1 tablespoon of coconut oil to a medium-high heat and add the chopped onions. Cook the onions until fragrant and until they begin to soften, about 4-5 minutes.

Next, add the two chicken breasts in a single layer to the skillet and cook on each side for 3-4 minutes depending on the thickness. Add the the tomato sauce mixture to the skillet and bring it to a rapid boil. Cover the pan, lower the heat to low and simmer for about 20 minutes or until the chicken is fully cooked.

After the 20 minutes, transfer the chicken breasts to a plate and shred using a fork. Once shred to your liking, transfer the chicken back to the sauce allowing the chicken to soak up the sauce for the next 5 minutes or so.

Serve the chicken in tacos, make a quesadilla, or even a burrito bowl! I topped my tacos with homemade guacamole, plain Greek yogurt, chopped spinach, and a sprinkle of cheese. Then devour!

Nutrition Facts
4 Servings
Amount Per Serving
Calories 132
Total Fat 1 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Total Carbohydrate 6 g
Dietary Fiber 2 g
Sugars 4 g
Protein 23 g

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Ingredients:
2-3 pound spaghetti squash

How to Make Spaghetti Squash

Preheat your oven to 375 degrees. With a sharp knife, carefully cut the squash length wise and with a spoon, scoop out the seeds until each side if hollowed out. With a non-stick cooking spray, spray both the baking dish and spaghetti squash and lay the squash on the sheet cut side down. Bake the squash for 40-45 minutes or until you’re able to pierce the squash fairly easily with a knife.

Remove from the oven and allow to cool almost completely before taking a fork and scraping the inside of the spaghetti squash. Enjoy as a pasta replacement or in a casserole of your choice.

Nutrition Facts
1 Cup
Amount Per Serving
Calories 42
Total Fat 0.5 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.0 g
Total Carbohydrate 10 g
Dietary Fiber 2 g
Sugars 4 g
Protein 1 g

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Who doesn’t love pizza?! If you don’t, then there is something seriously wrong with you.

So when my brother was here he had a serious pizza itch that needed to be scratched. So as we all know, I’ve done a couple of variations of the cauliflower pizza crust and knew that wouldn’t be enough to feed us all. Between my brother and Coach Kozak, forget it, grocery bill has definitely gone up.

So I had a thought….if we can make cookies with chickpeas, what about a pizza crust?? I had chickpeas on hand and also had garbanzo flour that I wasn’t too sure what to do with yet. So I made my cauly/coconut flour crust and also the chickpea pizza crust for a Sunday Pizza Night!

So here’s the breakdown of the ingredients you’ll need for this chickpea pizza crust recipe:

1 15oz can of chickpeas (drained and rinsed)
1 1/4 cup of garbanzo flour
3 tablespoons ground flax seed
6 tablespoons water
1/2 tsp dried basil
1/2 tsp parsley
1/4 tsp of pepper and salt
1-2 minced cloves of garlic

So to begin, mix the ground flax and water together and set aside for about 10 minutes to thicken. Also, preheat your oven to 425 degrees.

While the flax seeds are doing their thing, combine the chickpeas, flour, garlic, and 1/2 cup of water and blend until totally combined. I had to open mine and scrape down the sides of the processor to make sure everything is well combined. In total, I processed for about 1 minute.

Next, I removed the thick batter and placed it in a bowl. I then folded in the ground flax, dried basil, dried parsley, salt/pepper until all of the ingredients are well incorporated.

Place a piece of parchment paper on a pizza stone or sheet and place the thick batter on the parchment paper. The batter will be sticky but that’s ok!

Next, wet your hands (to prevent sticking), and flatten the batter out into a round pizza shape and until the batter is about 1 inch thick.

Bake the crust for 15-20 minutes or until a light golden brown.

Next comes the fun part! Add the toppings of your choice…

Since this was my brother’s thing, I let him go nutso on the toppings. He added vegan mozzarella cheese, bell pepper, onion, mushrooms, tomatoes, pepperoni (no longer vegan), and serrano peppers because he can’t eat anything without burning off his taste buds.

Once your toppings are on, bake for an additional 12-15 minutes or until cheese is melted and veggies are roasted!

I had a couple of bites from the pizza and it was delicious. What I liked about it was that it was extremely filling so eating two slices is totally satisfying. We of course made an incredible salad to accompany our healthy pizza and enjoyed every bite.

This pizza is super high in protein coming in at 7 grams per slice and also high in filling fiber! Nutrition facts only account for the crust so be sure to include your toppings for a more accurate count. Enjoy!!

Nutrition Facts
8 Servings
Amount Per Serving
Calories 143
Total Fat 2.7 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 0.1 g
Total Carbohydrate 24.1 g
Dietary Fiber 6.2 g
Sugars 1.9 g
Protein 7.0 g

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Dressing Ingredients:
¼ cup balsamic vinegar
2 tbsp Dijon mustard
1 tbsp honey
¼ tsp pepper
1 tbsp olive oil

Kale Salad Recipe Ingredients:
1 bunch or six cups of chopped kale
½ shallot thinly sliced
2 cups sliced fresh strawberries
¼ cup sliced almonds

In large mixing bowl, beat vinegar, mustard, honey and pepper with whisk. Beat in olive oil; blend until smooth. Add kale and shallot; toss until kale is thoroughly coated. Gently mix in strawberries and almonds. Divide evenly among 4 serving plates. Serve immediately and enjoy.

The kale recipe makes 4 servings. The nutritional information is for 1 serving.
Calories 170
Total Fat 8.2 g
Saturated Fat 0.6 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.6 g
Total Carbohydrate 21.6 g
Dietary Fiber 5.9 g
Sugars 8.9 g
Protein 5.5 g

The post Strawberry Kale Salad Recipe – HASfit Kale Recipes – Kale Salad Recipes – Kale Recipe appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Coach Kozak and I like to go vegan a few meals out of the week. Not for any particular reason other than it makes us feel better about going animal protein free. One morning while working and watching Bloomberg, we watched an interview with the CEO of Beyond Meat, Ethan Brown. I immediately visited their website and particularly enjoyed their mission statement which states they “aim to improve human health, positively impacting climate change, conserving natural resources and respecting animal welfare.”

Beyond Meat currently offers chicken-free chicken strips and beefy crumbles. Their chicken-free strips come pre-seasoned in lightly seasoned strips, grilled strips, and southwest strips. Beefy crumbles are offered in regular flavor and feisty crumbles that adds more of a spicy kick. I love the product because one serving (6 strips/3oz) of the chicken-free strips offers of 120 calories and 20g of protein! In addition, they’re low carb. The beefy crumbles, for 1/2 cup serving you get 90 calories and 10g of protein and in all honesty, this product tastes like the real thing! The source of protein comes from non-GMO soy protein and pea protein isolate. The beef and chicken flavor comes from a unique blend of spices making you believe that you’re actually eating the real thing. We love Beyond Meat in this household but have had a hard time finding the beefy crumbles anywhere! Most beef substitutes are full of gluten and GMO soy, so I’m holding out hope I’ll get my hands on some soon.

Since by red meat loving brother has been staying with us, I’ve been doing my best to introduce him to whole foods and slowly showing him a vegan/vegetarian diet. For lunch yesterday I decided to take my chicken-free strips and make him a chicken salad. He was skeptical but open to it.

So I took the “meat” and heated it up according the to package recommendations; in the skillet.

While that worked up I chopped 2 stalks of celery, finely chopped 3/4 cup of baby carrots in the food processor along with 1/2 a small onion, and chopped up some fresh parsley. Once the chicken was heated, I placed the chicken in the food processor to get it to the shredded chicken consistency.

Once pulsed for about 8-10 seconds, I added it to the vegetable bowl and blended it all together.

Since the strips are already seasoned, I only added  little bit of pepper and cayenne for a little extra spice. Add in 2 tablespoons of Greek yogurt or vegan mayo and voila! Easy chicken-free chicken salad!

I’m happy to report my bro devoured his open faced sandwich and then asked for  a little more of the chicken salad by itself! I think that was a slam dunk for me. 🙂

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Chicken Fajitas Recipe Ingredients:
1 lb boneless skinless chicken breasts
1 medium bell pepper (sliced)
1 small onion (sliced)
1 ½ tsp chili powder
½ tsp cumin
Juice of half a lemon
¼ teaspoon black pepper
¼ teaspoon salt to taste

Pineapple Salsa Recipes Ingredients:
1 cup pineapple tidbits
½ cup chopped cilantro
½ cup chopped onion
2 cloves of minced garlic
2 jalapeno peppers finely diced

Pineapple Salsa Recipe: First start by prepping your salsa to allow more time for the juices to marry together. Mince onion, garlic, jalapeno and chop cilantro. Drain your pineapple tidbits and place them in a bowl. Add all of the ingredients together and mix well. Ideally allow to sit in the refrigerator for a few hours up to overnight for best taste.

Chicken Fajita Preparation: Cut chicken breasts long ways into 1” strips. Spray a grill pan or skillet with a non-stick cooking spray and allow to heat over a medium high heat. To the hot pan, add chicken, seasonings, and lemon juice and allow to cook for 3-5 minutes on one side. Flip chicken and add the peppers and onion and continue cooking for an additional 3-5 minutes or until chicken juice runs clear and not pink.

Serve between tortillas, on a salad, or even on it’s own with black beans. ENJOY!

Calories 285.9
Total Fat 4.2 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Total Carbohydrate 40.7 g
Dietary Fiber 7.6 g
Sugars 8.9 g
Protein 22.8 g

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Clean Eating Mexican Recipe Ingredients:
4oz cooked protein of your choice (I used chicken)
¼ cup black beans
2 tbsp cooked quinoa
2 tbsp salsa of your choice
2 tbsp of chopped green onions
2 tbsp shredded cheese
1 tbsp Greek yogurt
¼ avocado
juice of half a lime

Wash your collard leaf and heat it over the stove on a medium low heat until the leaf is pliable and use it as the base of your bowl.

Next layer the black beans and quinoa placing your protein choice right on top. Next layer the salsa on top followed by a good squeeze of your lime for freshness.

Finish by layering the onions, Greek yogurt, cilantro, cheese and ENJOY!

Nutrition Facts
1 Serving
Amount Per Serving
Calories 403.5
Total Fat 16.4 g
Saturated Fat 2.4 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 3.0 g
Total Carbohydrate 33.0 g
Dietary Fiber 6.4 g
Sugars 4.1 g
Protein 30.2 g

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One of my favorite things is going out to a restaurant and seeing sliders on the menu. I think sliders are so delicious and I love the fact that they’re little mini burgers! It allows me to have a couple and stop without feeling the need to finish an entire 1/4 lb burger because let’s be real, I don’t waste food. 🙂 Not to mention, Coach Kozak usually devours whatever I don’t eat.

With normal burgers, when I have one, I never eat the top bun and the same goes for the sliders. So, what a great idea it is to actually be able to enjoy the sliders and eat both “buns”! May I present to you….Sweet Potato Sliders! You get the lean protein from the turkey and the slow burning complex carbohydrates from the sweet potatoes so you get long lasting energy without the crash!

Here’s what you’ll need for your healthy sliders:

1 lb lean ground turkey (I used 93% lean)
2 tbsp egg whites
1 tbsp tamari sauce
1/4 tsp onion powder
1/4 tsp cayenne pepper
salt and pepper to taste

For the “buns”
2 large sweet potatoes
1 large egg
1/4 tsp garlic powder
1/4 tsp sea salt
1/4 tsp pepper

Preparation: Preheat your oven to 400 degrees. Peel your large sweet potato and slice into 1/2″ thick medallion slices.

Prepare your egg wash by whisking the large egg, garlic powder, salt and pepper in a bowl. Dredge your sweet potatoes through the egg wash and place on a baking sheet lined with foil or parchment paper. If using foil, spray with a non-stick cooking spray.

Bake on one side for 15 minutes, flip the sweet potatoes and continue baking for an additional 15.

Meat Preparation: In a bowl, combine the turkey, egg white, tamari sauce and the spices in a bowl and mix until thoroughly combined.

Assemble a golf ball sized ball in your hands and flatten the turkey into a small patty. Place in a grill pan or skillet that’s been sprayed with a non-stick cooking spray and on a medium high heat, cook on either side for approximately 6-8 minutes or until cooked all the way through.

Just like a regular burger, go nuts with the toppings you’d like to add! I can never have enough spice so I made a spicy Sriracha ketchup using 2 tablespoons organic ketchup and 1 tablespoon Siracha sauce and added about 1/2 teaspoon to each slider.

I also dressed it with sliced red onion, baby spinach, and crumbled dairy free mozzarella cheese. With my 1lb of ground turkey, I was able to make 9 sliders but it really depends on the size you make them. Any sweet potato medallions you have left over make great fries. ENJOY!

Nutrition Facts for Turkey
9 Servings
Amount Per Serving
Calories 75.9
Total Fat 3.6 g
Saturated Fat 1.1 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 35.6 mg
Sodium 158.0 mg
Potassium 14.8 mg
Total Carbohydrate 0.3 g
Dietary Fiber 0.0 g
Sugars 0.1 g
Protein 10.6 g

Nutrition Facts for Sweet Potato Buns
9 Servings
Amount Per Serving
Calories 44.0
Total Fat 0.5 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.2 g
Cholesterol 20.7 mg
Sodium 22.3 mg
Potassium 29.3 mg
Total Carbohydrate 8.3 g
Dietary Fiber 1.3 g
Sugars 2.7 g
Protein 1.6 g

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Sometimes you just want a pizza. The sauce, the cheese, the toppings, I mean, we grow up on pizza! What I don’t like are the the feelings after I eat pizza. The guilt, the stomach discomfort, the bloat from all the sodium in the cheese, let’s face it, for me it’s just not worth it these days. So, I’m taking my cauliflower pizza crust recipe and adding a little twist. I made a grain free, low carb, and vegan pizza crust that’s so dang delicious you’ll want to make it all the time!

Here’s what you will need for your high protein vegan pizza:

For the Crust
1/2 medium head of cauliflower
1 tbsp coconut flour
2 chopped cloves of garlic
1 tsp dried oregano
1/2 tsp dried basil
2 tbsp ground flax (to make 2 flax eggs)
6 tbsp water
salt and pepper to taste

Toppings
2 oz of tempeh (grated with a cheese grater)
1/2 cup of marinara sauce (divided)
1/4 cup of vegan cheese (I used Go Veggie Mozzarella shreds)
2 tbsp chopped red onion
5 black olives (sliced)
sliced mushrooms
chopped parsley for garnish

Crust Preparation:

Preheat your oven to 425 degrees. Take 2 tablespoons of ground flax and add 6 tablespoons of water and mix. Place it in the refrigerator for at least 30 minutes to allow the mixture to set. While that’s working, with a food processor or high powered blender, finely chop your half a head of cauliflower until it becomes a rice. Pop it in the microwave for 6 minutes on a high heat.

Once done, add the coconut flour, basil, oregano, chopped garlic, 2 flax eggs, salt and pepper to the steamed cauliflower and mix.

The addition of the coconut flour will dry excess water that may be in the cauliflower rice from the steaming process. Once combined, take a pizza pan and line it with parchment paper and flatten the mixture onto the pan until it’s as thin as you’d like it. Bake it for approximately 20 minutes.

While the crust is in the oven, take your grated tempeh and add 1/4 cup of the marinara sauce and mix in the ground tempeh. Set aside.
Once the crust is done, add the additional 1/4 cup of sauce along with the cheese and layer your toppings on the sauce and cheese. You can use whatever veggies you like but I added onion, mushrooms, black olives and just added the tempeh mixture right on top with a little sprinkle of cheese. Bake in the oven for an additional 15 minutes.

When you remove your pizza from the oven, allow it to cool allowing the crust to set and firm up so that it doesn’t fall apart when you begin to slice it. That is if you’re patient enough. 🙂 Add the chopped parsley and enjoy!

This recipe is great because it can be doubled if need be and you can always change out the toppings. I’ve never had tempeh on a pizza but it’s so good when mixed with deliciously tangy marinara sauce and best of all, I don’t feel the need for a nap after eating it. High fiber, high protein, guilt free pizza…what could be better?!
Nutrition Facts
1 Serving = the entire pizza
Amount Per Serving
Calories 462.0
Total Fat 17.9 g
Saturated Fat 1.3 g
Polyunsaturated Fat 3.6 g
Monounsaturated Fat 2.5 g
Total Carbohydrate 50.3 g
Dietary Fiber 22.1 g
Sugars 15.8 g
Protein 30.1 g

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