The Healthy Scoop

Healthy never tased so good! :)


Ask me anything  
Pan-fried Bananas with Protein Powder Almond/Peanut Butter

*1 Banana
*Coconut Oil Spray
*2 Tbsp Natural Almond or Peanut Butter (or a combo of both)
*1 Tbsp Almond Milk
*1-2 Tbsp Vanilla Protein Powder (I use MusclePharm Combat Powder)

1. Heat a sauté pan on Medium heat. Spray with coconut oil. 
2. Slice banana into 1/2in thick slices and arrange on pan in a single layer. 
3. When banana slices are a nice golden brown on the bottom, spray the uncooked sides lightly with the coconut oil. Flip slices over and cook until golden brown. 
4. While the bananas are cooking, in a small bowl, combine the butter, milk and protein. Microwave for about 30 seconds or until warm. 
5. Fold in cooked banana slices, mixing carefully to avoid smooshing the bananas. 
6. Enjoy!

Pan-fried Bananas with Protein Powder Almond/Peanut Butter

*1 Banana
*Coconut Oil Spray
*2 Tbsp Natural Almond or Peanut Butter (or a combo of both)
*1 Tbsp Almond Milk
*1-2 Tbsp Vanilla Protein Powder (I use MusclePharm Combat Powder)

1. Heat a sauté pan on Medium heat. Spray with coconut oil.
2. Slice banana into 1/2in thick slices and arrange on pan in a single layer.
3. When banana slices are a nice golden brown on the bottom, spray the uncooked sides lightly with the coconut oil. Flip slices over and cook until golden brown.
4. While the bananas are cooking, in a small bowl, combine the butter, milk and protein. Microwave for about 30 seconds or until warm.
5. Fold in cooked banana slices, mixing carefully to avoid smooshing the bananas.
6. Enjoy!

Healthy Dover Sole Fish Tacos in Homemade Cauliflower Tortillas!

Cauliflower Tortillas:
•1 medium head of cauliflower, riced.** (Should be about 3 cups packed)
•3 eggs
•garlic salt (just a pinch) and pepper (and any other herbs you want to use)

**To rice cauliflower, chop into florets and place in food processor and pulse until the cauliflower is the consistency of rice!

1. Preheat oven to 375°
2. Place riced cauliflower in a bowl and microwave for 2 mins. Stir well and microwave for an additional 2 mins.
3. Remove and let cool. (This is important to avoid burning your hand in the next step!)
4. Place cauliflower in a kitchen towel, and squeeze all the excess water out! (You should get around a cup of water out! Don’t skip. This is very important)
5. Place dry cauliflower back in bowl and mix in eggs and remaining ingredients.
6. Cover a cooking sheet with parchment paper and grease lightly with olive oil.
7. Spoon cauliflower mixture into 6-8 fairly flat circles (or as close to a circle as you can get)
8. Place in preheated oven for 10 mins. Flip over, carefully, and cook for an additional 5-6 mins. 
9. Heat a skillet to high heat. Lightly oil and press the tortillas down lightly on both sides to lightly brown. ***see step 8 below

Fish Tacos:

  • 1 lb Dover Sole
  • Olive/Coconut Oil
  • Garlic Salt
  • Pepper
  • 1 Tbsp Lemon Juice
  • 1/4 cup dry white cooking wine
  • Capers
  • 1 clove minced garlic
  • Quartered purple onion, sliced
  • Fresh Cilantro, chopped
  • Avocado
  1.  Heat a large skillet on high heat and spray with oil to grease.
  2. Lightly sprinkle fish with salt and pepper on both sides
  3. Place 1/2 of the fish on the heated pan and sear both sides until golden brown, about 3-4 minutes total.
  4. Transfer fish to a bowl. Wipe pan with a paper towel and repeat steps 1-3 with remaining fish. (Do NOT wipe pan after cooking remaining fish)
  5. Add 1 tsp oil and minced garlic to still hot pan. Let cook for about 30 seconds, or until garlic is fragrant (don’t let it burn!).
  6. Add lemon juice, white wine and capers and scrape up any brown bits from the fish. Cook for about 30 seconds and pour over fish. Mix well.
  7. Use pan, without wiping, to cook onion slices flipping once so both sides cook until they are translucent.
  8. *** This is when I heat the tortillas up using the pan I just used to cook the fish! That way, the tortillas are nice and warmed up and they soak up the remaining flavors!
  9. Spoon fish into tortilla and top with cilantro, onion and avocado.
  10. ENJOY! :)

 

 

 

One of my favorite things to cook with!! It adds lots of protein, vitamins and nutrients and almost no sodium!! A great, healthy way to add flavor to food!

Try this:
Roasted Brussels Sprouts

•Spread fresh, prepared Brussels Sprouts on a greased baking sheet lined with foil.
•Lightly spray with olive or coconut oil.
•Sprinkle with Nutritional Yeast and whatever herbs you prefer (I like Mrs. Dash Garlic and Herb salt-free blend)
•Roast in oven preheated to 400° for 25 minutes, or until lightly browned.

One Dish Fajita Chicken and Veggies!!

This was super easy, quick and full of flavor!!

Ingredients:
*1lb boneles skinless chicken breast, cut into small strips
*2 Tbsp olive oil
*2 tsp Chili Powder
*2 tsp Ground Cumin
*1 tsp Garlic Salt
*1 tsp oregano
*1 red bell pepper, cut into strips
*1 Poblano Pepper, cut into 
*1 Small can of diced green chilies (no salt added)
*1 Small purple onion, sliced

1. Preheat oven to 400°
2. Place strips of chicken and vegetables in a greased 13x9 baking dish
3. Combine oil, Chili powder, cumin, garlic and oregano in a small bowl
4. Drizzle mixture over chicken and vegetables and stir to combine
5. Bake uncovered for 20-25 minutes or until chicken is cooked through and veggies are soft.

Enjoy! :)

One Dish Fajita Chicken and Veggies!!

This was super easy, quick and full of flavor!!

Ingredients:
*1lb boneles skinless chicken breast, cut into small strips
*2 Tbsp olive oil
*2 tsp Chili Powder
*2 tsp Ground Cumin
*1 tsp Garlic Salt
*1 tsp oregano
*1 red bell pepper, cut into strips
*1 Poblano Pepper, cut into
*1 Small can of diced green chilies (no salt added)
*1 Small purple onion, sliced

1. Preheat oven to 400°
2. Place strips of chicken and vegetables in a greased 13x9 baking dish
3. Combine oil, Chili powder, cumin, garlic and oregano in a small bowl
4. Drizzle mixture over chicken and vegetables and stir to combine
5. Bake uncovered for 20-25 minutes or until chicken is cooked through and veggies are soft.

Enjoy! :)

My Favorite Oats
This is my absolute favorite recipe for rolled oats…..it is part of my breakfast every morning……and I actually get excited when I go to bed at night because I know I’ll get to eat them in the morning! :) This recipe is super simple and Oh. So. Yummy.
Combine in a microwaveable bowl (with plenty of room): *1/3 cup Rolled Oats *1/2 cup Plain Unsweetened Almond Milk And put in microwave for 2 minutes.
Remove from the microwave and let sit for 1 minute.
Mix in the following: *1/2 Medium Organic Banana (or 1 Small one) *1/3 cup Organic Blueberries *1/3 cup (or 30g - if you have a food scale……If not, I highly recommend getting one!) Organic ☆☆Walnuts Halves and Pieces. *1/4 scoop Vanilla Protein (I use MusclePharm Combat Powder) *1 tsp cinnamon
Enjoy!!
 ☆☆Walnuts are a great option to add healthy fats, which are an essential part of a great nutritional plan!! Read why here:
http://www.thehealthsite.com/fitness/go-walnuts-13-health-benefits-of-this-awesome-nut/

My Favorite Oats

This is my absolute favorite recipe for rolled oats…..it is part of my breakfast every morning……and I actually get excited when I go to bed at night because I know I’ll get to eat them in the morning! :)
This recipe is super simple and Oh. So. Yummy.

Combine in a microwaveable bowl (with plenty of room):
*1/3 cup Rolled Oats
*1/2 cup Plain Unsweetened Almond Milk
And put in microwave for 2 minutes.

Remove from the microwave and let sit for 1 minute.

Mix in the following:
*1/2 Medium Organic Banana (or 1 Small one)
*1/3 cup Organic Blueberries
*1/3 cup (or 30g - if you have a food scale……If not, I highly recommend getting one!) Organic ☆☆Walnuts Halves and Pieces.
*1/4 scoop Vanilla Protein (I use MusclePharm Combat Powder)
*1 tsp cinnamon

Enjoy!!


☆☆Walnuts are a great option to add healthy fats, which are an essential part of a great nutritional plan!! Read why here:

http://www.thehealthsite.com/fitness/go-walnuts-13-health-benefits-of-this-awesome-nut/

PB Espresso Protein Ice Cream

Blend together:
*1/3 cup Almond Milk
*1 Scoop Vanilla Protein (I use MusclePharm Combat Powder)
*2 Tbsp PB2 powder
*1 tsp coffee grounds
*1/2 tsp vanilla 
*1 tsp cinnamon
*1 1/2 cup ice

PB Espresso Protein Ice Cream

Blend together:
*1/3 cup Almond Milk
*1 Scoop Vanilla Protein (I use MusclePharm Combat Powder)
*2 Tbsp PB2 powder
*1 tsp coffee grounds
*1/2 tsp vanilla
*1 tsp cinnamon
*1 1/2 cup ice

PB2 Mug Cake

Blend the following ingredients in a blender or food processor:
*3 egg whites
*2 Tbsp Vanilla Protein Powder (I use MusclePharm Combat Powder)
*2 Tbsp PB2 Powder
*1 Tbsp Almond Milk
*1/2 tsp baking powder
*1/4 cup plain non fat greek yogurt
*2 Tbsp (oat, almond or whole wheat pastry) flour

1. Spray a large mug with non stick cooking oil
2. Pour batter into mug
3. Cover with plastic wrap
4. Microwave for 2 minutes
5. Meanwhile, mix together 2 Tbps PB2 powder, 1 Tbsp Vanilla Protein Powder and 2-3 Tbsp Almond milk
6. Pour frosting over cake
7. Enjoy!!!

PB2 Mug Cake

Blend the following ingredients in a blender or food processor:
*3 egg whites
*2 Tbsp Vanilla Protein Powder (I use MusclePharm Combat Powder)
*2 Tbsp PB2 Powder
*1 Tbsp Almond Milk
*1/2 tsp baking powder
*1/4 cup plain non fat greek yogurt
*2 Tbsp (oat, almond or whole wheat pastry) flour

1. Spray a large mug with non stick cooking oil
2. Pour batter into mug
3. Cover with plastic wrap
4. Microwave for 2 minutes
5. Meanwhile, mix together 2 Tbps PB2 powder, 1 Tbsp Vanilla Protein Powder and 2-3 Tbsp Almond milk
6. Pour frosting over cake
7. Enjoy!!!

~Sweet Potato Peanut Butter Cookies~

*1 egg
*1/2 cup PB2 powder
*2 Tbsp Natural Peanut Butter
*1 cooked, medium sweet potato (no skin) 
*2 Tbps vanilla protein powder (I use MusclePharm Combat Powder)
*Ground cinnamon

1. Preheat oven to 350°
2. Blend all ingredients, except cinnamon, in a food processor
3. Spoon mixture onto a greased cookie sheet
4. Sprinkle cinnamon over unbaked cookies
5. Bake for 10-12 minutes

~Sweet Potato Peanut Butter Cookies~

*1 egg
*1/2 cup PB2 powder
*2 Tbsp Natural Peanut Butter
*1 cooked, medium sweet potato (no skin)
*2 Tbps vanilla protein powder (I use MusclePharm Combat Powder)
*Ground cinnamon

1. Preheat oven to 350°
2. Blend all ingredients, except cinnamon, in a food processor
3. Spoon mixture onto a greased cookie sheet
4. Sprinkle cinnamon over unbaked cookies
5. Bake for 10-12 minutes

Ground Bison and Black Bean Chili over Brown Rice and Roasted Cabbage
This is seriously one of the tastiest meals we have had lately.
It. Was. So. Good.

Ground Bison and Black Bean Chili
Ingredients: •1 lb Ground Bison •1 Tbsp Garlic Salt •1 Tbsp Ground Cumin •1 tsp Chili Powder •1/2 red onion, diced •2 cloves garlic, diced •1 can black beans (no salt added), rinsed and drained •1 can diced tomatoes (no salt added) •1 Green Bell Pepper, diced •1 Poblano Pepper, diced •1/2 cup fresh Cilantro, chopped  •1 cup brown rice •2 cups water
Directions: 1. Bring water to boil. Add brown rice and reduce heat to low, cover and simmer 50 mins. Keep covered and remove from heat. Let stand for 10 minutes, then fluff with a fork.  2. While rice is cooking, start cooking ground bison in a large skillet over Medium heat, season with half the garlic salt and half the cumin. When it is almost done, add diced onion and garlic and continue cooking until bison is brown and onions are translucent.
3. Mix in black beans, green bell pepper, poblano pepper, diced tomatoes, the remaining garlic salt and cumin and Chili Powder. Cover and simmer for 20 minutes on Medium-Low heat. Add Cilantro in for the last 5 minutes.
4. Serve over brown rice.

Roasted Cabbage:
1. Preheat oven to 400.
2. Remove outer leafy layer of cabbage. Cut cabbage into 1-inch thick slices. Spread slices out on a greased baking sheet. Spray or brush olive oil over slices. Sprinkle with garlic salt, pepper and lemon juice.
3. Roast in oven for 30 minutes, or until edges turn crispy-brown.

ENJOY!!!

Ground Bison and Black Bean Chili over Brown Rice and Roasted Cabbage

This is seriously one of the tastiest meals we have had lately.

It. Was. So. Good.

Ground Bison and Black Bean Chili

Ingredients:
•1 lb Ground Bison
•1 Tbsp Garlic Salt
•1 Tbsp Ground Cumin
•1 tsp Chili Powder
•1/2 red onion, diced
•2 cloves garlic, diced
•1 can black beans (no salt added), rinsed and drained
•1 can diced tomatoes (no salt added)
•1 Green Bell Pepper, diced
•1 Poblano Pepper, diced
•1/2 cup fresh Cilantro, chopped
•1 cup brown rice
•2 cups water

Directions:
1. Bring water to boil. Add brown rice and reduce heat to low, cover and simmer 50 mins. Keep covered and remove from heat. Let stand for 10 minutes, then fluff with a fork.
2. While rice is cooking, start cooking ground bison in a large skillet over Medium heat, season with half the garlic salt and half the cumin. When it is almost done, add diced onion and garlic and continue cooking until bison is brown and onions are translucent.

3. Mix in black beans, green bell pepper, poblano pepper, diced tomatoes, the remaining garlic salt and cumin and Chili Powder. Cover and simmer for 20 minutes on Medium-Low heat. Add Cilantro in for the last 5 minutes.

4. Serve over brown rice.

Roasted Cabbage:

1. Preheat oven to 400.

2. Remove outer leafy layer of cabbage. Cut cabbage into 1-inch thick slices. Spread slices out on a greased baking sheet. Spray or brush olive oil over slices. Sprinkle with garlic salt, pepper and lemon juice.

3. Roast in oven for 30 minutes, or until edges turn crispy-brown.

ENJOY!!!

Weekly Food Prep!

As promised….I have decided to post, step-by-step, my weekly food prep from start to finish, including our shopping list! Enjoy….and happy cooking!

The most important thing is to start with a shopping list. This ensures that you get everything you need to prepare food for your week without having to make additional trips throughout the week. Helps you create a budget that you can count on. Creating a list also stops you from wondering through the food aisles and grabbing a bunch of processed, packaged crap that your mind tells you looks good. HAVE A PLAN! (As a side note, while at the store, try to only shop the perimeter of the store, avoiding those middle aisles where packaged, processed, manufactured and boxed food is stored….with only a few exceptions.) 

To make your grocery list…figure out how many meals you will be eating through out the day, everyday, and what those meals will consist of. For example, I eat 3 meals each day (not including breakfast and my 2-3 protein shakes). These meals include 4-6 ounces of lean protein (chicken, turkey, steak, fish, etc.), 1 cup of vegetables (I try to stick to leafy greens: kale, spinach, etc.) and 1/2 cup of a complex carbohydrate (sweet potato, brown rice, etc.) So with that in mind, if I cook for 7 days, I would need roughly:

  • 6.5 lbs - lean protein
  • 21 cups vegetables
  • 11 cups carbs

Of course I cook for two, one of whom is a man that is right now eating every hour, just about. But you get the idea of how to get a plan in place and figure out exactly how much of everything you’ll need. WRITE IT DOWN before you ever leave the house!! It may take you a couple of weeks to get the exact amounts figured out….but once you do, you will discover it makes grocery shopping So. Much. Easier. 

Okay….so our grocery list looks like this: (Remember, these amounts are for Brandon and myself. Get the appropriate amount of each for your personal meal plan)

First we start in the produce section:

  • bananas - 2 bunches
  • grapes - 1 bag
  • blueberries/raspberries - 1 container
  • apples/oranges - 6-7 (of one or the other, or a combo of both)
  • lemon/lime juice
  • cilantro - 1 bunch
  • green onions - 1 bunch
  • avocados - 2
  • cherry tomatoes - 1 container
  • red/green bell pepper - 2 of one or 1 of each
  • squash - 2
  • zucchini - 2
  • asparagus - 2 bunches
  • baby spinach leaves - 1 container
  • purple onion - 1 
  • sweet potatoes - 7-8

Next is the fresh seafood/meat counter:

  • Salmon - 2 lbs
  • Cod - 1 lb
  • Pangasius - 2 lbs
  • Top Sirloin (find the ones with the least fat) - 1 lb

Meat section:

  • Ground turkey (99% fat free) - 1 lb
  • Boneless, skinless Chicken breast (pay the little extra and get the good kind. No hormones or antibiotics, cage free, vegetarian fed) - 3 packages

Bulk Section: 

  • Quinoa - 1-2 cups
  • Brown rice - 1-2 cups
  • Barley - 1-2 cups (pick two of these first three)
  • Rolled oats - (abt. 4 cups per person)
  • Slivered almonds or walnuts - < 1 cup
  • Natural almond butter - (very little, just for snacks)

Frozen Vegetables: »> Pick 3 of the following «<

  • broccoli florets - 2 large packages
  • kale - 2 packages
  • Brussels sprouts  - 2 packages
  • cut green beans - 1 large package
  • Collard/Mustard/Turnip greens - 2 packages

Misc. Frozen:

  • Brown rice OR Ezekiel Bread (for snack, with almond butter)
  • Gluten-Free tortillas (or whole wheat tortillas in bread section)

Baking/Spices Section:

  • Spray olive oil
  • Organic, dark brown sugar OR Light Agave nectar
  • Any Salt-Free seasoning from Mrs. Dash (preference)
  • Garlic Salt w/ Parsley (personal fave…and to use sparingly)
  • Cinnamon
  • Black pepper
  • Crushed red pepper

Canned Section:

  • Garbanzo or Black beans, No salt added - 2 cans (of one or the other)
  • Extra Virgin Olive Oil

Dairy Section:

  • Silk Almond Milk (Plain, Unsweetened)
  • All-Whites Egg Whites
  • Brown Eggs (cage free, etc.)
  • Greek Yogurt

Misc.:

  • Aluminum foil
  • Parchment paper

Our grocery bill is right around $175. Comes out to less than $2/meal, roughly!! And we don’t spend a dime on food outside of that throughout the week, usually.

Now, for the preparation. I usually give myself about 3 hours to finish…..

>I start out cooking the chicken:

  • Preheat oven to 350* 
  • Spray bottom of a large baking dish with olive oil. Rinse chicken breast and place in a single layer in the dish. Spray chicken with olive oil, until thinly coated. 
  • Sprinkle with seasoning of choice. I use a little garlic salt and Cilantro and lime
  • Cover with foil. 
  • Bake for 25 mins.
  • Remove foil cover and increase oven to 375*
  • Cook for additional 15 minutes.
  • Remove and check chicken for doneness

>While the chicken is cooking, start the Quinoa…

  • For however many cups of Quinoa you are cooking, bring double that amount of water to a boil.
  • Add Quinoa and return to a boil.
  • Decrease heat to Low, cover and simmer for 15- 20 minutes, or until all water is absorbed. 
  • Remove from heat for 5 minutes, then fluff with a fork.

»> When Quinoa is done, rinse pot out and cook brown rice or barley. Using same instruction, but allowing to cook on low for about 45 mintues, or until water is absorbed. 

>When chicken is done, increase oven to 425* and cook broccoli:

  • Line baking sheet with parchment paper.
  • Spread broccoli out and spray it with the olive oil.
  • Sprinkle garlic salt and black pepper on top.
  • Cook in oven for 20 minutes

>While Broccoli is cooking, prepare the green vegetables using the instructions on the back. I typically make the kale, drain it, rinse the pot and then use it to cook the other green vegetable. 

> After broccoli is done, increase oven temp to 450*. Prepare sweet potatoes by piercing them with a knife to they can vent while cooking. Rub with olive oil and place in a deep baking dish lined with foil. Cook in oven for 1 hour on lower rack. 

> While potatoes are in the oven, use the baking sheet from the broccoli to cook the Pangasius. Line the baking sheet with foil and spray with olive oil. Place fish on sheet and spray fish with olive oil. I season with black pepper and crushed red pepper flakes. Put in oven while potatoes are cooking for 10 minutes on the upper rack. 

> When there is a spot available on the stove, prepare the bell peppers, zucchini and squash:

  • Dice the vegetables and place in a bowl
  • Stir in about 1 tbsp olive oil and sprinkle with garlic salt and black pepper
  • Place a large skillet on a burner on high heat for about 2 minutes.
  • Reduce heat to medium and pour in vegetables.
  • Cook for about 2 minutes, stirring constantly.
  • Cover and cook for another 5-6 minutes 
  • »» Then use this same skillet to brown the ground turkey. This will give it added flavor.

> I use the garbanzo or black beans to make hummus to eat as a wrap with the ground turkey.

  • Rinse and drain the beans
  • Combine them in a food processor with 1 tbsp olive oil, 1 tsp garlic salt, 1 tsp lemon juice. 
  • Store in fridge.
  • To make a wrap, spread hummus and top with ground turkey and spinach leaves. Add any of the following: diced purple onions, diced green onions, diced cherry tomatoes, avocados, black pepper. 

>I prefer to eat the Asparagus, Salmon, Cod and Steak when they are freshly cooked, so we save those to cook during the week, but that is up to you!

I make the salmon by:

  • Line a baking sheet with foil and put salmon on it. Spray with olive juice and season however you prefer. Place in a NON preheated oven and turn the temp to 400*. Leave in there for 25 minutes. Serve. 

Cod: 

  • Preheat oven to 450*. Line a baking sheet with foil. Place cod and spray with olive oil. Sprinkle garlic salt and black pepper. Bake for 10 minutes.

Steak:

  • Honestly, Brandon cooks these on the grill…..and I know nothing about the grill….that is his department.  ;-)

Asparagus:

  • Place in large skillet, sprayed with olive oil. Lightly spray asparagus with olive oil. Cover and cook on Low - Medium until BRIGHT green. Usually about 10-15 minutes.

» The rolled oats are for breakfast…refer to one of my earlier posts for the recipe :)

And that’s about it! It may seem a bit overwhelming the first couple times, but then you will get a routine down and it will feel like second nature! 

PLEASE, if you have any questions at all, ASK!! 

Have fun! : )