Foodie · Guest Blogger · Health and Wellness

Lean and Green {Guest Blogger Post}

I am excited to start a new series by Health Coach and Personal Trainer Leah Woolfe.  Leah and I have been friends since college and she has been on an incredible health journey.  She was always an active person but a desk job set her back from her health goals.  She really made some big changes more than a year ago and added Health Coach to her resume.

 

Leah is an exciting and fun person and she has started this great list of Lean and Green Meals that are Take Shape For Life approved.  I asked her if she would start sharing her recipes with me each month so I can pass them on to you.  Her posts will start being available on the 15th of each month!

 

Freezer Meals

Meal One: Eggplant Lasagna

  • 2 eggplants (about 1¼ pounds each)
  • ¼ cup oil
  • 1 pound ground beef
  • 2 cups Amy’s Marinara Sauce
  • 16 ounces whole milk mozzarella cheese, shredded
  • ¾ cup parmesan cheese, grated, about 3 ounces
  • Salt and pepper to taste

    Trim the ends off the eggplants. Peel them and slice lengthwise into 1/2″ slices. You should get 6-8 long slices from each eggplant. Brush both sides of the eggplant slices with oil to coat. Place them in a single layer on a baking sheet, you may need to do them in two batches. Broil about 3-5 minutes per side until tender, and a little browned. Watch them closely, because they can burn quickly. Lightly sprinkle them with salt after removing from the oven. Brown the ground beef, and season to taste with salt and pepper. Add the marinara sauce and heat through. Layer everything in a greased 7x9x3″ baking dish in this order: 1/3 of the eggplant slices, 1/3 of the sauce, 1/3 of the mozzarella. Repeat the layering two more times then sprinkle with the parmesan cheese. If you don’t have that size baking dish, use a 9×13″ baking dish and make 2 layers of each ingredient using half of everything per layer in the same order. Bake at 350 degrees about 30 minutes, or until the cheese is bubbly.

 

Meal Two: Chicken Shawarma and Cucumber Salad

5 Smart Points 240 calories

COOK TIME: 15 minutes

An easy, grilled chicken version of the classic Turkish street food which is usually cooked on a rotating spit. It is perfect served over couscous with yogurt and cucumbers as I did here, or try it with rice pilaf, or on a pita.  Other sides that would work are tomatoes, tahini, olives, feta, or hummus. Harissa would also work great to add some spice!

INGREDIENTS:

CHICKEN:

  • 1 pound (2) boneless, skinless chicken breasts, cut in half lengthwise
  • 1 tablespoons extra virgin olive oil
  • Juice from 1 medium lemon
  • 3 garlic cloves, minced
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • ¼ teaspoon turmeric
  • ¼ teaspoon curry powder
  • 1/8 teaspoon cinnamon
  • Pinch red pepper flakes
  • 1 teaspoon kosher salt
  • Freshly ground black pepper, to taste

GARLIC YOGURT SAUCE:

  • 1 (7-ounce) container 2% Greek yogurt (I like Fage)
  • 2 teaspoons lemon juice
  • 2 garlic cloves, finely minced
  • 1/8 tsp kosher salt
  • Chopped parsley (for garnish)

DIRECTIONS:

Place the chicken breasts, 1 at a time, in a Ziploc bag.  Pound each breast to an even thickness, about ½-inch thick, being careful not to puncture the bag. Place pounded chicken breasts back into bag and set aside. In a medium bowl, combine olive oil and lemon juice.  Whisk until combined.  Add the garlic, cumin, paprika, turmeric, curry powder, cinnamon, red pepper, salt and black pepper and whisk again. Pour the marinade into the bag with the chicken, massaging it to evenly coat.  Refrigerate and marinate for at least 1 hour, up to overnight. In a small bowl (or right in the container), combine the yogurt, garlic, lemon juice and salt.  Stir to combine and refrigerate until ready to use. Over medium-high heat, grill the chicken for 3 minutes or until it no longer sticks to the grill. Turn the chicken and grill an additional 3-4 minutes.  Allow the chicken to rest for 5 minutes then slice it thinly, across the grain.  Top each breast with 2 tablespoons sauce and a sprinkle of parsley.  Serve.

 

Meal Three: Crock Pot Chicken Cacciatore

INGREDIENTS:

  • 8 chicken thighs, with the bone, skin removed
  • 28 oz can crushed tomatoes (Tuttorosso my favorite!)
  • 1/2 red bell pepper, sliced into strips
  • 1/2 green bell pepper, sliced into strips
  • 1/2 large onion, sliced
  • 1 tsp dried oregano
  • 1 bay leaf
  • salt and fresh pepper to taste
  • 1/4 cup fresh herbs such as basil or parsley for topping

DIRECTIONS:

Quick method:

  1. Season chicken with salt and black pepper and place in the slow cooker.
  2. Pour tomatoes over the chicken, top with onions and peppers, add oregano, bay leaf, salt and pepper, give it a quick stir and cover.
  3. Set crock pot to LOW 8 hours or HIGH 4 hours.
  4. When the timer beeps, remove lid and keep the crock pot on HIGH one hour to help it thicken.

Better method but requires more prep:

  1. Heat a large skillet over medium-high, lightly spray with oil (I use my Misto) and brown chicken on both sides a few minutes, season with salt and pepper. Add to the slow cooker.
  2. To the skillet, spray with a little more oil and add onions and peppers. Sauté until juices release and the vegetables become golden, a few minutes.Add to the slow cooker. Pour tomatoes over the chicken and vegetables, add oregano, bay leaf, salt and pepper, give it a quick stir and cover.
  3. Set crock pot to LOW 8 hours or HIGH 4 hours.

 

 

Meal Four: Philly Cheese Steak Peppers

 

  • Slice peppers in half lengthwise, remove ribs and seeds.
  • Slice onions and mushrooms. Saute over medium heat with butter, olive oil, minced garlic and a little salt and pepper. Saute until onions and mushroom are nice and caramelized. About 25-30 minutes.
  • Preheat oven to 400*.
  • Slice roast beef into thin strips and add to the onion/mushroom mixture. Allow to cook 5-10 minutes.
  • Line the inside of each pepper with a slice of provolone cheese.
  • Fill each pepper with meat mixture until they are nearly overflowing.
  • Top each pepper with another slice of provolone cheese.
  • Bake for 15-20 minutes until the cheese on top is golden brown.

 

Meal Five: Marinade Chicken (to grill)

Cilantro Lime chicken breast (serves 2):

  • 1 tablespoon olive oil
  • 1 tablespoon lime juice
  • 2 teaspoons honey
  • ¼ cup cilantro leaves, chopped
  • 1 clove garlic, minced
  • ⅛ teaspoon salt

For 1 lb of chicken (serves 4):

  • 2 tablespoons olive oil
  • 2 tablespoons lime juice
  • 4 teaspoons honey
  • ½ cup cilantro leaves, chopped
  • 2 cloves garlic, minced
  • ¼ teaspoon salt

Jerk Chicken – For 1 lb chicken breast (serves 4):

  • 1 teaspoon dried thyme leaves
  • 1 teaspoon ground allspice
  • 2 tablespoons brown sugar (omit on program)
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • ½ tablespoon garlic powder
  • ½ teaspoon cinnamon
  • ¼ teaspoon cayenne
  • 2 tablespoons olive oil
  • 2 tablespoons lime juice

 

Obviously, the cook time will vary depending on the size of your chicken.  I bake at 425°F.  18- 20 minutes for the small 5 oz chicken breast and 25-28 minutes for the larger 10.5 oz chicken breast.

 

Meal Six: Chili

This recipe is 5 servings and you will need to add in serving of veggies like 1/2 Green beans or 2 cup of cabbage.

  • 25oz or cooked lean ground beef 1.57 pounds
  • 2, 14.5oz cans of Italian diced tomatoes
  • 1/2 cup of tomato sauce
  • 1/2 cup water
  • 1/2 cup of green peppers
  • 1,1/2tsp of chili powder
  • 1/2 tsp garlic powder
  • 3/4 tsp of cumin
  • 1/2tsp pepper
  • 3/4 tsp salt
  • 1 packet of Splenda optional

 

Brown ground beef, drain fat and add all ingredients.  Bring to a boil and then simmer for 30 minutes.  You can also throw all the ingredients in crockpot and cook on low for 8 hours 🙂

 

Meal Seven: Fajita meat with Mexican veggies

  • or Steak:
  • 1 lb skirt steak
  • juice of 2 limes
  • 1 clove garlic minced
  • ½ cup olive oil
  • Sea salt
  • pepper
  • For veggies:
  • olive oil
  • 6 green onions, greens trimmed (leave three inches of greens above white onion)
  • 1 small zucchini, diced
  • 1 small bunch asparagus spears, cut into 1 inch pieces
  • ½ cup cherry tomatoes, cut in half
  • Sea salt and freshly ground pepper, to taste
  • Guacamole: Get Ingredients

Instructions

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  1. Steak Prep:
  2. Combine lime juice, olive oil and garlic in a glass baking dish. Whisk.
  3. Add skirt steak to marinade, turning to coat both sides. Place covered, in fridge for at least three hours.
  4. When you are ready to cook steak preheat grill to 400 degrees and prepare vegetables. Discard marinade and sprinkle steaks with sea salt and pepper. Set aside while you start searing veggies.
  5. For veggies:
  6. Heat a cast iron pan on high heat. When pan is hot add olive oil, coating the bottom of pan. When pan and oil are hot add onions and sear for 3 minutes, stirring occasionally.
  7. Add diced zucchini, cut asparagus to pan. (This is when you want to add steaks to grill since they only take 4-6 minutes) Stir and continue cooking till edges of vegetables turn brown, lightly salt and pepper. Turn off heat. Add cherry tomatoes and stir.
  8. Grill instructions:Grill steaks on BBQ at 400 degrees, 3 minutes per side. Or use a grill pan (link above): Pan Instructions: heat olive oil in pan on high heat, when pan and oil are hot place steak on pan. Grill 3-4 minutes per side. Remove and slice against the grain (see more detail in blog post) Serve with grilled veggies, guacamole and my roasted Mexican potatoes if desired.

Quick Meals

Meal Nine: egg roll in a bowl

Ingredients

  • 2 tbsp sesame oil (get it here)
  • 3 cloves garlic, minced
  • 1/2 cup onion, diced
  • 5 green onions, sliced on a bias (white and green parts)
  • 1 lb ground pork
  • 1/2 tsp ground ginger (get it here)
  • sea salt and black pepper, to taste
  • 1 tbsp Sriracha or garlic chili sauce, more to taste
  • 14 oz bag coleslaw
  • 3 tbsp Coconut Aminos (get it here)
  • 1 tbsp Rice Wine Vinegar (get it here)
  • 2 tbsp toasted sesame seeds

Instructions

  1. Heat sesame oil in a large skillet over medium high heat.
  2. Add the garlic, onion, and white portion of the green onions. Sauté until the onions are translucent and the garlic is fragrant.
  3. Add the ground pork, ground ginger, sea salt, black pepper and Sriracha. Sauté until the pork is cooked through.
  4. Add the coleslaw mix, coconut aminos, and rice wine vinegar. Sauté until the coleslaw is tender.
  5. Top with green onions and sesame seeds before serving.

Notes

Per Serving – Calories: 255 | Fat: 18.7g | Protein: 14.8g | Total carbs: 8g | Fiber 3.8g | Net Carbs: 4.2g

Meal Ten: Steak and Asparagus Sautéed

1/4 lb boneless beef such as flank steak, tri-tip or sirloin thinly sliced (1/4 lb is only 4 oz.  Remember that you are allowed up to 5 ozs.  so feel free to add a bit more)
1 tsp fish sauce Condiment #1 – 1/3
1 tsp water
1 tsp tamari sauce (or soy sauce) Condiment #2
1/6 tsp black pepper Condiment #1 – 1/3
1/4 tsp sweet leaf Condiment #1 – 1/8
1/2 cup asparagus Green (1 serving)
1 tsp olive oil Healthy Fat (1 serving)
1 tsp chopped garlic Condiment #3
1 tsp water
1 tsp thinly sliced green onions Condiment #1 1/24

 

In a medium bowl, combine the beef with 1/2 tbsp fish sauce, 1 tbsp water, 1 tbsp soy sauce, 1/2 tsp black pepper and sweet leaf.  Toss and mix well.   Allow to marinate for 15 to 20 minutes while you prepare the remaining ingredients.

Trim the asparagus by cutting off 1/3 of the flat end.  Then cut the rest diagonally into 2-inch lengths.  Set aside.

In a large skillet, heat oil over high heat.   Do not allow to heat up so much that smoke is starting to form.  Add garlic, toss well and then scatter the beef in the pan.  Cook briefly on one side then toss once to sear the other side.  Add the asparagus and toss well.  Add the remaining 1/2 tbsp of fish sauce, 2-1/2 tbsp of water and the green onion.  Cook, tossing once or twice while the asparagus is shiny and tender but not soft.

Meal Eleven: Unstuffed Cabbage roll

  • 1 pound grass-fed ground beef
  • 1 onion, chopped
  • 1/2 – 1 head cabbage, chopped
  • 1 tablespoon butter
  • 1 clove garlic, minced
  • 1 (14.5-oz) can diced tomatoes
  • 1 (8 oz) can tomato sauce (I’ve even used pasta sauce)
  • salt and pepper, to taste

Instructions

  1. In a large pan, brown ground beef until no longer pink. Add onion and continue cooking until translucent. Drain extra fat if needed (or leave it and don’t use the butter). Add garlic and continue cooking for 1 minute.
  2. Add butter, cabbage, tomatoes, tomato sauce, salt and pepper to the pan and stir to combine. Cover and simmer about 20 – 30 minutes until the cabbage is soft.

Salads

Meal Twelve: Big mac in a bowl salad

tomato, pickle, green onions, cheese, homemade thousand islands

Salad dressing:

  • 2 tablespoons full-fat mayonnaise
  • 2 tablespoons full-fat Greek yogurt -OR- sour cream
  • 2 tablespoons ketchup
  • 2 teaspoons water
  • 1 teaspoon white vinegar
  • 1 tablespoon sweet pickle relish
  • 1 tablespoon minced white onion
  • dash hot sauce
  • 1 teaspoon salt, divided

Meal Thirteen: Taco Salad

peppers, olives, avocado, tomato, Mexican cheese, salsa and taco meat

Meal Fourteen: Chicken Cob Salad

avocado, tomatoes, green onions, egg, blue cheese, bacon, Greek yogurt dressing

Meal Fifteen: Italian Tuna Salad Wraps

  • 2 cans of Genova Yellowfin Tuna in Pure Olive Oil, not drained
  • 1-1¼ cups diced tomato, drained
  • ½ cup chopped parsley leaves
  • ½ of a (6 oz.) can of black olives, sliced
  • ½ of a large sweet yellow pepper, diced
  • ¼ cup red onion, fine diced
  • ¼ cup green olives (without pimento), chopped
  • 1 clove of garlic, minced
  • 1 tbs fresh lemon juice
  • ¼ tsp sea salt

Meal Sixteen: Shrimp, Tomato and Avocado Salad

  • 14 oz of cooked shrimp
  • 1.5 cups of tomatoes
  • 4.5 oz of avocado
  • ¼ cup of jalapeno seed removed chopped fine
  • ¼ cup of green onion
  • 2 Tablespoon of lime juice
  • 1 tsp of olive oil
  • 1 tablespoon cilantro
  • Salt and pepper

Combine in a bowl and let sit for at least 5

 

Leah WoolfeHealth Coach&

COPE Certified Health Coach and NASM Certified Personal Trainer
504.481.4678
lcwoolf02@yahoo.com
www.facebook.com/leahwoolfe

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