I’m gonna snack on this all day…
Healthified Spinach & Artichoke Dip
🥄 4 c plain Greek yogourt
🥄 1 c shredded Parmesan cheese
🥄 1 package frozen spinach, thawed and squeezed dry
🥄 2 cans artichoke hearts (not marinated)
🥄 2 tbsp Worcestershire sauce
🥄 1 tsp hot sauce
Drain the artichoke hearts and add to your food processor. Pulse with the s-blade until the artichoke hearts are chopped. (This is much easier & faster than chopping with a knife, but it can be done that way too.)
Mix together the diced artichoke and all other ingredients. Allow to sit for at least an hour so that they flavours can come together. Can me made a day or two ahead of time.
Serve with your favourite crunchy chips. I love baked corn chips!
Tuna Quinoa Salad
I’m totally digging this quick and easy salad combo!
🥄 1 can tuna (drained)
🥄 1/2c cooked quinoa
🥄 2 tbsp pesto
🥄 a few grape tomatoes
🥄 lots of arugula
That’s 20 minutes of prep (to cook the quinoa) and you’re good to go on lunches all week! Just assemble fresh each day.
Fish Taco
It’s #TacoTuesday 🌮 woohoo! Are tacos in the menu at your house tonight?
I love these fish tacos so much!
🥄 500g tilapia
🥄 2 tsp cumin
🥄 2 tsp garlic powder
🥄 1 tsp pepper
🥄 1 tsp salt
Mix spices together and apply to tilapia on both sides as a dry rub. Spray the tilapia with a little bit of olive oil or avocado oil. Air fry (390F / 15 min) or bake (425 F / 15 min) until cooked through.
Top your tacos with anything you like. I like:
🥄 chipotle mayo (mayo + chipotle powder)
🥄 crumbled cotija or feta cheese
🥄 Greek yogourt
🥄 sliced cabbage
🥄 red or green onion
🥄 diced tomato
🥄 avocado
🥄 cilantro
🥄 freshly squeezed lime juice
For your taco base use hard or soft shells. Or serve over rice for a yummy fish taco bowl!
Thai Lettuce Wrap
When you need things to be quick & simple…Thai chicken salad!
🥄 1 c cubed cooked chicken breast
🥄 2 tbsp Thai peanut sauce
🥄 2 tbsp Greek yogourt
Mix it up…and you’re ready to go!
Serve on a lettuce wrap, in a whole wheat wrap, or even as a filling for a delicious sammie. Perfect for the fastest prep ever and oh so easy to take on the go!
Smart Chocolate Shake
I am the first person to say that I’d prefer to eat my calories rather than drink them. But sometimes a shake is a smart choice because:
✅ there’s minimal prep involved
✅ it’s about easy way to sneak in some more protein
✅ they’re perfect when you’re pressed for time and need to dash out the door
✅ they’re super portable – easier to drink your shake than eat a salad in the car!
⭐️ this one tastes amazing!
Chunky Monkey Protein Shake
🥄 1 scoop chocolate protein powder
🥄 1 ripe banana
🥄 1 tbsp peanut butter
🥄 1 cup almond milk (or your favourite milk)
🥄 2 good handfuls of ice
Mix this up in your blender and this meal on the run is good to the very last drop! 😋
When using protein powder as a meal replacement, it can be a good idea to look for one with casein as it’s slower to absorb and will help to keep you full longer.
Cheesy Strawberry Toast
I’m loving this breakfast so much! So easy – but it keeps you covered on protein, fats and carbs!
Toast
Mascarpone cheese
Mashed strawberries
☀️ Have you tried @dimpfleimer power slices? This is basically protein that became bread…every dream come true! They’re the perfect toast base for this yummy delish brekkie!
🍓 Avoid sad winter strawberries! Use frozen ones (thawed) instead. They taste so much better in January then the grocery store fresh ones do!
Savory White Egg Oatmeal
Don’t knock it till you’ve tried it!
This savory egg white oatmeal is packed full of protein and is surprisingly tasty.
🥄 1/3 c rolled oats
🥄 1/3 c almond milk (or your favourite milk)
🥄 1/4 tsp salt
🥄 1 1/2 c egg white
🥄 1/4 c goat cheese, crumbled
🥄 1/2 tsp each fresh thyme & rosemary
🥄 1/4 tsp pepper
Cook the oats and almond milk together with the salt over medium heat. Once the almond milk has fully absorbed, add the egg whites and then slowly stir constantly until the egg white is fully cooked. Transfer to a bowl and top with the goat cheese, herbs and pepper.
If you want to up your greens – add a couple of handfuls of arugula once the oatmeal is fully cooked but while the oatmeal is still in the pot. Stir through and turn the oatmeal for a couple of minutes to wilt. 😋
Fries and gravy!
If you’re of the mindset that a “diet” means eating chicken breast, rice and broccoli daily, I’m betting you haven’t tried this!
This isn’t a “cheat” meal…just straight up delicious food that fits right into my goals.
✅ Russet potatoes cut into fries and cooked in my air fryer (30 min @ 390F)
✅ Topped with grilled chicken cut into cubes
✅ All that topped with @swisschaletca less sodium gravy
Ummm…yah…bring on the delicious! 🤩😋🤩
Healthy BLT
Nothing wrong with a good old BLT when you you’ve got goals!!
Keep it healthy by:
✅ loading up on the chicken breast that you snuck in!
✅ using whole wheat or sprouted grain bread
✅ using turkey instead of pork bacon
Happy Friday, Friends!
Spinach Artichoke Dip
I designed this recipe for my fabulous friend @coach_jvb to share with her @StrongGirls squad. Now that’s she’s shared it with the team, I’m sharing it with all of you!
This Spinach Artichoke dip is a healthy take on a classic app. This is perfect for next time you’re having company or maybe a family game night!
This makes a *big* batch, but the leftovers store well. You might need to stir the leftovers though if the dip starts to separate.
🥄 4 cups Greek yogourt
🥄 75g shredded parmesan (about 1/2c)
🥄 1 package frozen spinach, thawed, drained and squeezed dry
🥄 2 cans artichoke hearts (not marinated)
🥄 2 tbsp Worcestershire sauce
🥄 1 tsp chili paste (or your other favourite hot sauce)
Pulse the drained artichoke hearts in your food processor to chop well.
Mix all ingredients (including the artichokes) in a mixing bowl and allow to sit for an hour to allow the flavours to come together.
Serve with baked corn chips, tortilla chips, pita or even veggies. Or eat it with a spoon…because it’s that good!