Tag Archives: healthy

Homemade and delicious. These healthy saucy chicken fingers won't have you guessing what's in them because you're making them.

Saucy BBQ Chicken Fingers

My children love Chicken Fingers but I’m not a fan of what you come across in most restaurants and certainly not the majority of what comes from the grocers freezer.

Additives, preservatives, trans fats and other unknowns bother me.

If you feel the same way and would love a healthy alternative that combines the great taste of pub style chicken fingers with the goodness of home cooking you’ll love these! Making these at home, you control your own ingredients.

Ingredients

  • 2 lb. chicken tenders
  • 3 large Eggs, beaten
  • Kosher salt
  • Freshly ground black pepper
  • ¼ Splenda brown sugar
  • Juice of 2 limes
  • 1 tsp. garlic powder
  • 3 c. Chex Mix Cereal
  • 1c Coconut Flour
  • G Hughes Smokehouse Sugar Free BBQ Sauce

Directions

    1. Preheat oven to 425 degrees F. In a large re-sealable Ziploc bag, combine coconut flour and chicken. Shake until fully coated.
    2. In another re-sealable Ziploc bag, crush the Chex Cereal into crumbs.
    3. In one bowl, add Chex crumbs and in another bowl whisk eggs and add 2 tablespoons water. Dip flour coated chicken in beaten eggs, then panko until fully coated. Transfer to a parchment-lined baking sheet and season with salt and pepper.
    4. Bake until golden and crispy, 20 to 25 minutes.
    5. Meanwhile, in a small saucepan over low heat, warm barbecue sauce, Splenda brown sugar, limejuice, and garlic powder.
    6. Coat baked chicken in sauce.

Here are the “specialty” items I used in my recipe. Click the pictures for the Amazon description but you can find them cheaper in most stores.

Coconut Flour

Splenda Brown Sugar

G Hughes Smokehouse
Sugar Free BBQ Sauce

Meals On The Run

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As a nutritionist, trainer, coach, and Mom, I can tell you that food is one of the biggest hurdles people have.

  • What to eat?
  • How to prepare it?
  • When do I eat?
  • Do I need to eat after my run?
  • What do I eat after my run?

The “healthy food” world is confusing. What works for one person doesn’t always work for you. Add into the mix allergies, reactions, discomfort, sensitivities…it can be tough to know what foods help and what foods might hurt your performance and your general well-being.

Runners are a unique group of athletes. Runners are dedicated to their training schedule. We will drag ourselves out of bed at 4am to get our run in. We will show up early on a Saturday morning to get our long run of the week completed, without excuses! But many of us will skimp on proper fuel.

Long gone are the days of carb loading and just refueling with wasteful carbs with little or no nutrient value.

Today’s runner needs to be smart when it comes to nutrition. If you are investing your time, effort and money into the sport of running, food/nutrition needs to be high on your list.

Fuel well / Feel well!!

I guarantee if you start eating better, you will be a better runner. Your body is craving real food, real fuel. It’s the same analogy of putting sugar in the gas tank of a car…it is going to die.

I was able to get a copy of Runner’s World, “Meals on the Run” new cookbook. It’s a 30 minutes or less cookbook designed by runners for runners–they understand #TheStruggleIsReal.

Meals on the Run separates recipes into categories so you dont have to over think the how, what, when, where and why. Pre-run nutrition, mid run fuel and post run recovery. It goes one step further, it breaks down recipes to show if they are gluten-free, vegetarian, good for hydration, etc.

Even something as simple as stocking your pantry is included in this book!! There are incredible ideas just from knowing what to have on hand.

The Fast Runners Kitchen, Meals on The Run

Every part of your day is covered with a fast and healthy recipe. Breakfast, snacks, smoothies, lunch/dinner, salad dressings <- (which I am always on the hunt for!)

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There is even a “kitchen sink” pizza recipe!! Who doesn’t LOVE PIZZA!?!?!?

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I’m a visual girl, so all of the recipe photos spoke directly to me! It gives me a better idea of what I’m making is supposed to look like.

Real food recipes are broken down in an easy step-by-step way to make it easy for every runner to prepare healthy meals.

As a mom of 3, I can very easily get into a “What to make tonight” rut. We have the same rotation of meals so this was great to have easy and fast recipes to turn to mix up the routine and keep everyone happy.  Cooking is like weight loss, if it is too complicated people tend to give up or just not try.

If your body is well nourished you will have better runs, reduce the risk of injuries and disease, have a better feeling of wellness and energy and who doesn’t want that????

Meals on the Run is my new go to recipe book. I’m looking forward to cooking my way through this book (see what I did there). I’ll be posting recipes and pics of what I make.

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I will leave you with this final thought… you cannot out train a bad diet.

If you want to be a better runner/athlete you need to do your work in the kitchen as well! If you take that part of your work out seriously, it make the rest of your workout seriously better!

 

You can pick up a copy of the book on Amazon

Disclaimer: I was sent a copy of Meals on The Run to review but I was not asked to write a public review. I’m writing this review because it is a fantastic recipe/cook book that I’m recommending that runners get a copy of. It is designed by runners, for runners.

 

15 Light & Healthy Salad Recipes

Spring is here, which usually means less comfort foods and more crave-worthy salads.But salads can often have more calories than you think! Here is a roundup of my favorite 15 Light and Healthy Salads that are far from boring!

Asparagus Egg and Bacon Salad with Dijon Viniagrette – I love the combination of this simple salad of asparagus, hard boiled egg and bacon tossed with a Dijon vinaigrette – it has Spring written all over it!

 

Grilled Shrimp Avocado Fennel and Orange Salad – Grilled shrimp, slices of avocado, shaved fennel and oranges are served over baby kale and mixed greens then topped with a citrus vinaigrette.

Sea Scallops Arugula and Beet Salad – This salad is restaurant quality! Sweet yellow beets, arugula, goat cheese and sauteed scallops tossed with a honey vinaigrette. Quick and easy!
Grilled Shrimp and Watermelon Salad is one of my FAVORITES! Chopped romaine tossed with sweet, juicy watermelon, grilled shrimp and goat cheese and a golden balsamic vinaigrette.
Lentil Salad is a healthy, vegan salad packed with fiber and protein.  The perfect salad to make for lunch or enjoy at the beach or picnic…
Italian Tuna and Brown Rice Salad is inexpensive and perfect to make ahead for lunch for the week. To make it quicker, I buy frozen brown rice from Trader Joe’s, it’s delish!
Marinated chunks of grilled chicken breast served over a bed of lettuce with feta and fresh diced vegetables make this Mediterranean Chicken Kabab Salad delicious…
Italian Antipasto Salad requires no cooking, which makes it perfect to whip up or pack for lunch…
Coconut Chicken Salad with Warm Honey Mustard is of my most popular salads here onSkinnytaste! And it’s no wonder why with warm oven-fried coconut chicken over a bed of baby greens, cucumber, tomato, shredded carrots topped with a warm honey mustard vinaigrette…
As a main course salad, this Mexican Shrimp Cobb Salad would be more than enough for six people or if you are bringing it to a party where it will be eaten as a side, this would certainly serve a lot more…
Arugula Salmon Salad with Capers and Shaved Parmesab – My favorite way to use up leftover salmon!! Loaded with healthy fats.
Vietnamese Shaking Beef if beef is what you crave, this delicious salad is for you!
Two Bean Fiesta Salad is perfect for lunch, Meatless Mondays, or even as a side dish with grilled steak, shrimp or chicken…

 

Strawberry and Gorgonzola Salad with Poppy Seed Dressing tossed with slivered almonds, this salad is delicious on it’s own or perfect as a side for grilled chicken or shrimp.
Steak and Caramelized Onions with Arugula and Quinoa Penne – I’m a sucker for a good steak salad, and this one is AWESOME!
Original Post http: www.skinnytaste.com

 

Travel Tuesday #TT – restaurant review + travel tip

For you regular readers y’all know that food is a big topic here on the blog. Admittedly, I struggle everyday, all day making good choices. You also know that I am weird about eating out. I’m not a picky eater because I love food, but I am a judgemental eater. I easily get weirded out by restaurants and those that prepare my food *germaphobia*

I met a friend last week for dinner and I felt so compelled to write a review because it was such a great experience. Let’s dig in to why I had to write about my meal. My friend suggested we meet in the Dr. Phillips area of Orlando. We met at Stefano’s Grill. I figured,”grill” there had to be something I could eat. I have to start by saying our waiter greeted us like we were in his home, I felt so welcomed. He then asked about our food preferences – what??!!! Asked about allergies, he shared that they have gluten free meals-YES, gluten free (hallelujah!!)  and that they can accomodate requests because they make everything from scratch!  Everything made fresh…ahhhhhhh, music to my ears. He shared the specials in great detail (which I loved), he explained all of the produce is organic and locally sourced, except the tomatoes which are brought in from Italy, they are not messing around #quality —it keeps getting better. I said that I like to eat healthy and he shared some of his favourite picks with me. He genuinely cared about our dining experience, not just take the order and place the food in front of you. 

Now let’s get into the food. Stefano’s Grill has something for everything. It is an amazing grill with a variety of incredible steaks to rival any steakhouse but they also specialize in Italian fusion (look at their website and get ready to drool) .

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There is something on the menu to satisfy every kind of appetite. Their gluten free menu is what I was really curious about. Gluten free meals can be tough to make, especially pasta which is very tempermental.

We decided to start with an appetizer their house special crab cake (no filler or heavy breading- just big chunks of crab)Image

and the claims

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Both were incredible. 

I opted for the fresh caught salmon for my entree and it came with pasta, I asked for the gluten free.

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My friend went with the Kale salad and added shrimp to it.

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Wow! SUCH GOOD FOOD -yes all caps. 

I have to say they nailed the pasta. The sauce was incredibly infused into the pasta–how did they do that?! I don’t eat pasta so this was a real treat. My salmon was cooked perfectly. It was such a great meal, I really have to rave about it. I havent eaten that well and felt that comfortable at a restaurant in a long time. The staff came by frequently and asked about the meal, they really wanted to know.

 My only regrets:

-not trying my friends Kale salad – but I was too busy inhaling my dinner.

-not having enough room for dessert 

When you are in Orlando go and eat there (thank me later). They also offer a Sunday brunch that has a lobster omelette…what the what?! I will definitely be going back.

I give it 4 Carrie stars which is the highest honor I can.

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Travel Tip Tuesday

Whenever I travel I always talk to locals and find out where they go for food. If the locals eat there you know there has to be some good eats! This tip has never failed me. I have had the best Key Lime pie in Key West Florida, out of this world Jerk chicken in Jamaica, incredible (and authentic) Thai food in Toronto (yes Toronto-Canada!) 

Most people are incredibly honest about food and their food experiences–so ask! 

 

Question of the day (three parter):

-What is your best travel food tip? 

-Where have you had the best _________ ?? 

-If I came to visit you, where would you recommend I go and eat?

 

Be a Flu Fighter

You can’t go anywhere right now without seeing a sign for Flu shots.  Everywhere you turn there is a clinic set up offering a simple shot to help protect you against the flu.

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I’m not going to say whether you should or shouldn’t get the shot, but I am going to say that you should do everything you can to protect yourself from becoming a victim of this mean little “bug”.

The best defense against the flu is a strong offence.  Don’t let the coughing, headache, body ache, fever, chills, vomiting and everything else virus get you this year.

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Here are some simple things-reminders you can do to help protect yourself.

1.)  Wash you hands!  You touch people’s hands, doors, railings and elevator buttons all day long.  Have you ever thought what other people are leaving behind…gahhhh can you say gross? Not near a sink…no worries, always, I mean always carry a good hand sanitizer with you.

2.)  Nutrition. Eat foods that are full of antioxidants.  Fruits and vegetables are your best bet in that department.  Think the colours of the rainbow over a dark leafy base.  You can also supplement with vitamins.  Look for vitamins A, B, C, D and E.  A good multi will do the trick.  Don’t wait till you feel symptoms…tis the season!

3.)  Get outside in the fresh air.  Just because its cold out, you need to get out and take in some fresh air.  If the sun is shining, go suck it in.  The lack of daylight hours this time of year can zap your vitamin D so why not get it the natural way to help.

4.)  Exercise!  Yes, believe it or not exercise can help fight off the nasty little virus.  Studies have shown that exercise can boost you immune system function and a stronger healthier body is better equipped to keep you going strong.

5.)  Rest.  Sleep and recovery are always essential, but as we gear up for the heavy celebration season, you really need to help your body recover and rest with sleep.

6.)  Be a considerate parent.  If your wee ones are under the weather, don’t send them to school.  Even if they don’t have the flu, you’re just asking for their weak bodies to suck up the petri dish of disease that is the classroom.  And if your child does have the flu, for goodness sakes, keep them home.  Yes its tough to keep them home that extra day, but other parents will thank you and there isn’t anything like a little extra cuddle time with your babies.

7.)  Cover your mouth when you cough.  No, this doesn’t help  you much, but when others see you doing it, they may remember to do it as well.  Cough into your elbow, not your hands (refer to point 1).

8.)  Avoid refined sugar.  Ever wonder why Flu season starts just after Halloween, ramps up over Christmas and settles down at Easter???  Sugar!!!

9.)  Mind your minerals.  Just like vitamins, minerals are best taken before the onset of the flu. Zinc, selenium and Iron have all been proven beneficial in the flu fight.

10.) Lot’s o’ liquids. Stay hydrated. Water is a must!

There is no way to guarantee yourself a flu free year, but if you take these steps, you will be increasing your odds.  Tis the season to be a germaphobe so celebrate!

 

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Cookie Wednesday…Happy Hump Day!

Middle of the week, you’re half way there and you’re ready to slide into the last weekend before the kids go back to school! This is a great time to get them to help you out in the kitchen to make a few awesome snacks that you can add to the lunch box list for the upcomming year.

Living a healthy lifestyle is not as hard as you think it is. So many people think that eating healthy = deprivation —- not true at all!!  

Here are a few sweet treats to beat some of those negative thoughts.

 

3 Ingredient -Sugar Free, gluten free (and healthy) peanut butter cookies:

*1/2 cup of peanut butter or almond butter (crunchy or smooth)

*4 tbsp of mashed banana (no more, no less)

*1/4-1/8 tsp of nutmeg 

*splash of vanilla

*1/8 tsp of salt

Preheat over to 350 degrees.

Blend all of the ingredients then place on a cookie sheet and bake for 10min.

Let cool for 5min

 

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Banana Pear Oatmeal Cookies

1+1/2 cups of oats

2-3 ripe bananas

1 pear pureed

dash of cinnamon, nutmeg, allspice

choice of chopped nuts (walnuts, almonds, pistaschios)

Mix all ingredients and drop cookie size amounts on your baking sheet.

Bake for 25-30 min at 350. Cool and enjoy.

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Applesauce Cookies:

3 ripe bananas mashed

1/3 cup unsweetened applesauce

2 cups of oats

1/4-1/2 cup raisins or chopped nuts (optional)

1 tsp vanilla

dash of cinnamon/nutmeg (optional)

Mix all of the ingredients and bake at 350 degrees for 15-20min.

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You don’t need decadent, ooey gooey cookies to satisfy your sweet tooth.

Change your mind about what is delicious and you will love how your body changes!

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If you have any healthy recipes you love, please share them.