Make Ahead

Loaded Turkey Burger

July 16, 2020 by andreabethphillips

Loaded Turkey Burger

Ground beef isn’t really my jam. I eat it every once in a while to change things up, but to be honest, I prefer ground turkey the vast majority of the time. But eating a turkey burger doesn’t have to be boring.

Makes 6 giant burgers

🥄 2 lb extra lean ground turkey
🥄 ⁣4 medium zucchinis, peeled, shredded and squeezed dry (use a clean tea towel for this)
🥄 1 tbsp Italian seasoning
🥄 ⁣3 avocadoes
🥄 1 tbsp cumin
🥄 ⁣Juice of 2 limes
🥄 1 tsp salt
🥄 ⁣Pickled jalapeno peppers
🥄 6 whole wheat buns

To make your burgers, mix together all the ingredients and hand-form into 6 patties. I have found that the trick to keeping turkey burgers moist is to add lots of zucchini. It doesn’t affect the flavour, but it really keeps the burgers from drying out. Because the toppings really steal the show with these burgers, they really don’t need a lot of additional flavour added into the patties.

Grill your turkey burgers on the barbeque. I like to use a grilling mat to keep things from sticking.

Make your guac by mashing the avocadoes and then adding the cumin, lime and salt.

Top each burger generously with guac and pickled jalapeno peppers.

Strawberry & Grilled Chicken Salad

July 14, 2020 by andreabethphillips

Strawberry & Grilled Chicken Salad

Strawberry season is fleeting, so when they are in season, I’ve got my eyes out to eat them all the ways.

Serves 1

🥄 1 chicken breast, grilled and thinly sliced
🥄 ⁣1 c strawberries, hulled, washed and sliced
🥄 3 – 4 c salad greens

Dressing

🥄 ⁣50 g Greek yogourt
🥄 1 tbsp white vinegar
🥄 ⁣5 drops liquid stevia

Mix your dressing together well. You may want to use a whisk to blend everything well.

Toss the lettuce with the dressing, top with the chicken and strawberries, and enjoy.

Quick Pickled Green Beans

July 11, 2020 by andreabethphillips

Quick Pickled Green Beans

Who else is obsessed with crunchy-salt-and-vinegar things? I love love love quick pickled green beans. They satisfy my craving for salty crunchy things without giving into a bag of chips. These are kinda high in sodium, so watch how often you eat these, but they’re so good. And so easy!

Makes 2 – 750 mL mason jars

🥄 1 lb French beans
🥄 ⁣1 tbsp kosher salt
🥄 1 c white vinegar
🥄 ⁣4 cloves garlic, smashed
🥄 1 tbsp whole peppercorns

Other herbs and spices as you like. I like to add some red pepper flakes and fresh dill

Add the French beans to a pot of boiling water and boil for 2 minutes – just long enough to blanch. Remove from the boiling water and soak in ice cold water to stop the cooking process.

Into the bottom of each of your two mason jars, add ½ tbsp kosher salt and ½ c vinegar. Put the lid onto each jar, and shake well. Once the salt has dissolved, add half of the garlic, half of the peppercorns and the additional herbs that you’re adding. Add half of the green beans to each jar. Once all the beans are in, add cold water to each jar to fill the jar fully. Replace the lid and then turn over several times to distribute the herbs and spices. Allow the beans to sit for at least a day to develop flavour. Eat within 5 days.

1 Week Meal Plan

June 25, 2020 by andreabethphillips

With thanks to the readers of my Newsletters and Instagram Polls, I have created a Meal Plan by request. Ingredients and the Meal Plan are listed below. All of the recipes can be found on the website using the search bar. I have also included a pdf copy that is easier to down. Download the PDF Verson Meal Plan PDF. Happy Planning!

Taco Salad Cups

June 24, 2020 by andreabethphillips

I so very much believe that small tweaks can totally change a meal. Case in point: the other day I ran out of cooked brown rice to throw into my taco salad. But I had broghies around, so I tossed my salad onto these shells, and it was like a whole new meal had emerged! These are a bit messy to eat, so I don’t recommend them as first date food, but otherwise they’re magic!

Serves 1

🥄 ½ – 1 c cooked ground turkey flavoured with taco seasoning
🥄 ⁣1 small head romaine
🥄 Diced red and orange bell peppers
🥄 ⁣Pickled banana peppers, optional

Dressing:

🥄 Juice of ½ lime
🥄 ⁣1 tsp taco seasoning
🥄 2 tbsp salsa

Other Add Ins (Optional):

🥄 shredded cheddar cheese
🥄 ⁣diced avocado

As many broghies as you need/would like for serving

Taco salad is endlessly flexible: just start with your cooked ground turkey (or any other ground meat you like), flavoured with taco seasoning. Add chopped romaine, and your veggies of choice. I’m pepper obsessed!

The dressing I like to go with is a combination of Greek yogourt, taco seasoning, fresh lime juice and salsa. Just whisk all this together. The dressing will be thin but so good. Also, this dressing is fat free. Which means more cheese and more avocado. Add these to our salad as you like.

Once you’ve got this goodness all mixed up and thoroughly dressed, put it on your broghies and enjoy!

Pulled Pork on a Bun

June 24, 2020 by andreabethphillips

Just because I’ve got big goals (like visible abs) does not mean that I don’t eat a wide variety of foods. I woke up the other day and was really feeling pulled chicken. No problem! This fully fits within my eating plan. I loaded up heavy on the chicken, watched how much mayo I was using, and made sure to use a whole grain bun. This was still one finger lickin’ good lunch!

Serves 1

🥄 ¾ c shredded chicken breast, reheated
🥄 ⁣2 – 3 tbsp sugar free barbeque sauce (I like G Hughes brand)
🥄 1/3 c cauliflower slaw
🥄 ⁣1 tbsp light mayo
🥄 1 whole grain bun

Mix the shredded chicken with the barbeque sauce. Mix the mayo with the cauliflower slaw. Toast the bun, top, and enjoy!

PS: I like to buy bagged all of cauliflower, broccoli and kale slaw at my grocery store for easy to prep meals like this one. I also sometimes wilt it a little in a frying pan, or just throw some salad dressing on it straight out of the bag. These prepared slaws are great time savers and a perfect way to up your veggie intake.

Open Faced Hot Chicken Sandwich

June 24, 2020 by andreabethphillips

For some reason, this meal reminds me of my dad. He loved to eat leftover turkey on toast with gravy on top. The other day, I decided to channel this into my own lunch.

Serves 1

🥄 2 – 3 slices whole grain bread, toasted
🥄 ⁣¾ c shredded chicken breast, reheated
🥄 2 – 3 tbsp gravy

So let’s talk now about how I made sure that this lunch would match up with my nutritional goals.

First, I used whole grain bread. I wanted three slices, so I used to this great “Little Big Bread” by Silver Hills. The slices are still a good size, and only 55 kcal per slice! Woohoo!

Second, I loaded up on the shredded chicken breast. This is one of the leanest protein sources going.

Third, I used a packet of low sodium Swiss Chalet chicken gravy. I am 100% aware that whole foods are better, and that packets of gravy are not a good ongoing choice. But, I used it in moderation, and it helped me to bring together a favourite meal in no time flat. So, I decided it was worth the trade off.

Meal Plan Release!

June 24, 2020 by andreabethphillips

Birthday Cake Protein Bars

June 4, 2020 by andreabethphillips

Birthday Cake Protein Bars

If you weren’t feeling the chocolate protein bars I made a few weeks back, maybe these birthday cake protein bars are more of your jam? I won’t judge…okay…maybe I will judge, but only a little. Let me know in the comments below if chocolate or vanilla wins for you!

Makes 8 bars

🥄 ⁣1 1/3 c quick cooking oats
🥄 4 whole eggs
🥄 ⁣2 scoops vanilla protein powder
🥄 1/2c + 2 tbsp almond milk
🥄 ⁣1 – 2 tbsp birthday cake sprinkles

Preheat oven to 350F. Mix all ingredients, except the sprinkles together in a mixing bowl.

Line an 8 x 8 baking tin with parchment paper, and pour the batter in. Pop into the oven and bake for 20 – 25 minutes. 5 minutes into baking, sprinkle the bars with the birthday cake sprinkles.