Chicken Drumsticks, Veggies and Walnuts

Chicken Drumsticks, Veggies and Walnuts

Looking for ideas for a 400 – to 600-calorie lunch or dinner that completes a typical system? Here is a great suggestion…

Remember, a typical 400- to 600-calorie meal should fulfill the correct food groups and portion sizes.

Ingredients:

    • 2-3 chicken drumsticks/legs
    • Olive oil
    • Sea salt
    • Pepper
    • Lemon juice
    • Oregano
    • Choice of vegetables (steamed broccoli, yellow or orange bell peppers)
    • -½ cup walnuts

Directions:

1. Coat chicken with olive oil, and place on baking sheet. Bake in oven until skin is crispy.
2. Mix lemon juice, olive oil, and oregano to taste. Steam vegetables, and top with lemon juice mixture.
3. Sprinkle with sea salt and pepper to taste.
4. Serve with walnuts, and enjoy!

Submitted by Ryan E., 2015 IsaBody Challenge Finalist

Avocado and Tuna

Avocado Tuna

Here is one of the best 400- to 600-calorie recipes from the 2015 IsaBody™ Finalists. It is proof that by following the Isagenix System, working out, and eating right, you can look and feel your best.

Ingredients:

    • 2 avocados
    • 1 can albacore tuna packed in water (drained and rinsed)
    • Lemon juice
    • ½ cup cooked quinoa or ½ cup sweet potato/yam

Directions:

    1. Cut open, and pit avocados.
    2. Spoon a heap of tuna into the avocado crater.
    3. Drizzle with lemon juice.
    4. Serve. Pair with cooked quinoa or sweet potato/yam.

Yields 4 servings.

Submitted by Jill Knight, Isagenix Trainer, and Personal Trainer 

Source: isafyi.com ~ Image: isafy.com

The Best Healthy Alternatives to Fast Foods

healthy pancakes made with bananas and oatmeal

Fast food is an easy way to fill up, but it is far from easy on the waistline. Fast food is full of preservatives, unhealthy fats and oils, simple carbohydrates, added sugar, and calories. When consumed too often, fast food can lead to health issues.

So what are you supposed to do when you are hungry after a long, stressful day? Instead of reaching for fast food, we’ve put together a list of healthy fast food alternatives that are still convenient and easy to make. We’ve included breakfast, lunch, dinner, dessert, and snack options so you always have a healthy meal or snack idea, no matter the time of day.

Healthy Fast Food Alternatives — Easy Breakfast Ideas

Breakfast is often deemed the most important meal of the day but mornings can be downright hectic. If you are tempted to grab fast food or skip breakfast altogether, try these healthy fast-food alternatives:

    • Gluten-free blueberry breakfast muffins made with oat flour, almond flour, blueberries, and eggs. These muffins are perfect for busy mornings when you need a grab-and-go breakfast that is filling and healthy. You can even freeze these muffins for up to three months so you have breakfast made ahead of time. To learn more about the benefits of meal prepping, check out our Tips on Meal Prepping blog post.
    • Breakfast burritos made with eggs, black beans, chopped bell peppers, avocados, salsa, and corn tortillas (these are a great freezer meal you can make ahead of time for busy mornings)
    • An omelette packed with veggies such as spinach, asparagus, onion, asparagus, bell peppers, and mushrooms and topped with salsa and avocado. Omelettes are nutrient-dense, and filling, and come together in just minutes.
    • A smoothie made with a few handfuls of spinach, frozen or fresh berries, a spoonful or two of avocado, unsweetened yoghurt
    • Sprouted whole grain toast spread with almond butter, scrambled eggs, and a piece of fruit
    • high-quality protein bar or meal replacement shake
    • A bowl of oatmeal topped with a handful of berries
    • These healthy pancakes made with bananas and oatmeal are indulgent yet healthy — and easy to make on busy mornings.
    • Scrambled eggs with avocado and a handful of berries
    • Unsweetened yoghurt topped with berries and nuts

Healthy Fast Food Alternatives — Easy Lunch Ideas

Fast food lunches are often packed with unhealthy fats, added sugar, and calories. If you need healthy alternatives to fast food restaurants, check out these fast yet healthy lunch ideas:

    • Tuna salad
    • A whole grain pita stuffed with turkey, lettuce, avocado, and veggies
    • A salad with diced boiled egg, pistachios, bell pepper, sunflower seeds, and any of your favourite veggie toppings
    • A chicken breast lettuce wrap served with avocado and a side of fruit
    • quality protein shake
    • A bowl of plain Greek yoghurt topped with fruit and nuts
    • Fish or grilled chicken with a side of steamed sweet potato
    • Grilled chicken with a side of brown rice and a non-starchy vegetable
    • A veggie-filled bean soup with a slice of sprouted whole-grain bread on the side
    • A smoothie featuring yoghurt, berries or ½ a banana, a scoop of nut butter, and a handful or two of spinach

Healthy Fast Food Alternatives — Fast Dinner Ideas

    • Baked wild-caught salmon served with asparagus and a side of mashed cauliflower or mashed potatoes
    • A bean or lentil-based soup packed with veggies (zucchini, onion, carrots, mushrooms, asparagus) and a piece of sprouted whole-grain toast on the side
    • Veggie-filled lasagna featuring zucchini noodles, sugar-free tomato sauce, and lean meat or mushrooms (lasagna is a great make-ahead meal that you can freeze for an instant healthy dinner on busy nights)
    • A salad featuring dark leafy greens and topped with nuts, bell pepper, sliced carrots, and diced boiled egg
    • A lettuce wrap with a form of lean protein such as sliced turkey and a side of sweet potato fries
    • Homemade pizza featuring a pre-made whole grain crust, mozzarella, sugar-free tomato sauce, and piled high with your favourite veggies (mushrooms, olives, bell peppers, onions, artichoke hearts). You can even experiment with toppings and try interesting options such as spinach, broccoli, or zucchini.

Healthy Fast Food Alternatives — The Best Easy Snacks

Here are some easy snacks you can eat as healthy alternatives to fast food:

    • A banana topped with almond butter
    • An apple or celery sticks with nut butter and a small cube of cheese
    • protein bar (pay careful attention to the ingredients to avoid bars that are packed with added sugar or preservatives)
    • A protein shake
    • Roasted chickpeas
    • High-fibre crackers topped with hummus or nut butter
    • Veggie chips or homemade kale chips

Healthy Fast Food Alternatives — The Best Healthy Dessert Ideas

If you are looking for a healthy fast food alternative, dessert can be a tough area to figure out. Look for indulgent foods that are naturally sweet and high in nutrients.

Here are some healthy dessert ideas to try:

    • Homemade chia seed pudding
    • Raw fudge brownies made with cocoa powder, walnuts, and dates
    • A fruit salad topped with a dollop of coconut whipped cream
    • Berries or apple slices dipped in melted dark chocolate
    • A small bowl of yoghurt with a few dark chocolate chips and a handful of berries

Salmon Foil Packet Recipe

Portion Servings Plate

Whether you need a fast, healthy dinner, a meal to wow the crowd, or a simple protein that you can enjoy tonight and eat leftover the next day, this is THE baked salmon recipe for you!

Salmon Foil Packet Recipe
Salmon Foil Packet Recipe

Ingredients:

    • 1 pinch of garlic powder
    • Choice of vegetables (zucchini, yellow squash, green beans)
    • 5-8 oz salmon filet (according to “The Main Course” chart above)
    • 1 tsp pesto (optional)

Directions:

    1. Sprinkle garlic powder over the salmon filet.
    2. Place veggies on an aluminum foil sheet, and add salmon filet on top.
    3. Add pesto on the top of the fish, if desired. Wrap in foil.
    4. Repeat as needed with multiple salmon filets.
    5. Bake one or more individually wrapped packets at 350 F for 30-40 minutes.

Submitted by Nicole S., 2015 IsaBody Challenge® Finalist

Source: isafyi.com 

Cocoa Protein Balls

Cocoa Protein Balls
144 Calories, 10 Minutes
Prep Time 10 mins
Total Time 10 mins
Servings: 10 servings
Calories: 144k cal

Ingredients

    • 2 scoops Creamy Dutch Chocolate IsaLean® Shake
    • 2 IsaDelight® chocolates, chopped finely
    • 1 cup rolled oats
    • 1/2 cup natural peanut butter
    • 1/4 cup honey
    • 1/3 cup puffed brown rice cereal
    • 1/4 tsp ground cinnamon
    • 1/4 tsp unsweetened cocoa powder
    • 2-3 tbsp hot water

Instructions

    • Line a sheet pan with wax paper. In a mixing bowl or food processor, fold all ingredients until well combined.
    • Scoop rounded spoonfuls of the mixture and roll them into balls, placing them on the prepared sheet pan as you go.
    • Cover and refrigerate for 1–2 hours before serving.

Notes – Makes 20-24 protein balls.

Source: isaproduct.com ~ Image: isaproduct.com

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