chicken burger

ngredients: 4-6 oz. skinless chicken breast 1/2 small white onion 1 egg (white only) 2 Tbsp. non-fat Greek yogurt 1/2 cup Kale 1 whole grain mini pita 1 slice large tomato Olive oil

Seasoning: Ground cayenne pepper Worchester sauce Black pepper Meat seasoning (any)

1. Grind Chicken Breast (or go to work with a knife until ground – see photo to right)

2. Mix in a bowl with finely diced onions, one egg white, seasoning, and 1 tbsp of Greek yogurt (keeps meat from drying out).

3. Form meatball shaped patties and press onto a sheet of aluminum foil sprayed with cooking spray and press to 1/2″ thick…if the burger is too thin they turn into hockey pucks.

4. Grill to 3/4 heat setting

5. Place patties on the grill while still on the foil for 3-5 min until the ingredients bind together, then flip. Remove the foil and grill until visually cooked, then flip one more to sear the side that was on the foil.

6. Toss Kale, a few onion slices, and a dash of olive oil, then add to the grill with the halved mini pita for a toasted finish (the kale will go fast)

7. Dress with a thin slice of avocado, a spread of condiment of choice (Greek yogurt and a dash of deli mustard shown), grilled onion slices and a slice of tomato. Play jazz but avoid the cheese, not needed for this recipe.

A little effort goes a long way. Put a little TLC into the making of the patty, take a few extra minutes to choose quality ingredients and there will be no need to douse the sandwich with ketchup and cheese, or have to worry about grease pouring out of the back of the burger onto your shorts when you go for a bite.

Max Hazan is a new contributor to BuiltLean.com. He will be writing about many creative ways to make healthy foods taste better while keeping them low calorie. Please leave a comment to show Max some support as this is his first post! Bio information and more pics will be added soon.

banana pop

Looking for ways to quiet your cravings for your favorite ice cream treats during this hot summer season? When you’re trying to stay healthy, the challenge is that many popular ice cream bars contain startling amounts of added sugars along with an endless list of unfamiliar ingredients.

Turn down the ice cream truck this summer by creating your own wholesome and delicious treats with this frozen banana pops recipe. Bananas make a perfect ice cream substitute, taking on a rich and creamy consistency when frozen. Using a Greek yogurt shell provides sweet, tangy flavor that compliments the fruit while granola gives your pops a satisfying nutty crunch.

Frozen Banana Recipe | Ingredients

- ½ of medium-size Banana
- 2-3 tablespoons of vanilla Greek yogurt
- ¼ or less of all natural, whole grain Granola mix
- 1 wooden chopstick, or kabob skewer

Quick Tips:
Buying the right granola can be tricky: many products on the market are loaded with sugar that can turn your healthy snack into the total opposite! Look for granola that contains 5 grams of sugar or less & is less than 150 calories per serving. You can also try swapping out the granola topping for other healthy options like shredded coconut, nuts, or finely chopped fresh or dried fruit. Be creative!

Frozen Banana Recipe | Preparation Instructions

1. Place half of a peeled banana on the wooden stick

2. Using a spoon, take scoops of the Greek yogurt and coat the banana. Be generous! The thicker the layer, the more easily the topping will adhere to the banana

3. Roll the yogurt-coated banana in the granola topping. Lightly press the topping into the yogurt to get a good stick

4. Freeze overnight for a cool and refreshing summer treat!

Hope you enjoy it!

Please Rate this article. Was it good?

Rating: 4.9/5 (14 votes cast)

Frozen Banana Recipe: Best Ice Cream Substitute!, 4.9 out of 5 based on 14 ratings

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carrot muffin

Healthy Carrot Cake Muffin Recipe (servings: 14)

• - 8 egg whites
• - 1 cup Rolled Oats (*you may substitute ½ almond flour to lower carbs)
• - 4 scoops Whey Protein Powder (*unflavored or vanilla work best)
• - 2 tsp baking powder
• - 2 tbsp vanilla extract
• - 1-2 tsp Stevia (*or other sweetener)
• - 2 tsp Cinnamon
• - ½ tsp Cardamom
• - ½ tsp Ground Ginger
• - 1 cup Grated Carrots (*I used the pulp from my juicer)

Healthy Carrot Cake Muffin Preparation

Step 1: Combine all ingredients in a large bowl and mix well

Step 2: Carefully spoon mixture into muffin pan leaving about a ½ inch to the top of each cup

Step 3: Bake at 370 degrees for 30 minutes or until golden brown. Remove immediately and enjoy!

Hands down, these protein carrot cake muffins have easily become one of my favorite muscle-building snacks.

Do you like them? Love them? Have a healthy protein snack that takes minutes to prepare and tastes absolutely awesome? Let us know below and we can get some discussion going!

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turkey chili

skinless turkey breast ½ red pepper ½ onion 2 jalapeno peppers (remove seeds for spice tolerance) ½ green pepper ¼ zuccini 1 can EDEN black soybeans Chili powder

Cayenne pepper Black pepper Oregano 1 clove garlic Tapatio hot sauce (chose preferred brand) Fat free Greek yogurt 75% reduced fat cheddar cheese

Cooking Instructions | Healthy Turkey Chili Recipe

1. Chop turkey breast to a ground meat consistency

2. Chop all vegetables to a uniform size (to ensure equal cook-through time)

3. Heat a deep pan on medium flame and sauté vegetables for 5-7 min until browned & cooked in a light drizzle of olive oil or cooking spray

4. Add beans and turkey meat and let cook covered for a few minutes then add chili and seasoning. This will allow the moisture that comes out of the vegetables, turkey, and beans to be retained in to pot, making it east to mix the seasoning.

5. Season and mix by taste and sight for 7-10 minutes but remember to keep the time with the top off to a minimum (it will turn into dry taco meat if the moisture evaporates)

Nutritional Data | Healthy Turkey Chili Recipe

Here’s a comparison of the Turkey Chile Recipe vs. Beef Chile:

How to Serve | Healthy Turkey Chili Recipe

This one is simple – just plate it and garnish to taste. The recipe uses a healthy dollop of fat free Greek yogurt and a serving of shredded 75% reduced fat cheddar cheese. These additions are included in the nutritional data as a comparison to sour cream and shredded cheese toppings but this healthy turkey chile recipe is delicious on its own.

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banana protein pancake

You will need:
1/2 banana (mashed)
1/4 cup egg whites
2 tbsp. almond milk
1 scoop vanilla whey protein powder
Cinnamon
1 tsp. baking powder
1 tbsp. milled flaxseed

mix all together

sassy water

 in 2 l water add 1 medium cucumber, peeled and thinly sliced, 1 lemon, thinly sliced, 1 teaspoon freshly grated ginger and around 10 spearmint leaves. 
leave in the fridge for a few hours or overnight and in the morning you'll have a cold and really refreshing drink. 

home-made chicken fingers.

Here’s my recipe for home-made chicken fingers. It’s much healthier than fried, mutltiple part chicken nuggets and baked, not fried.

You need:
1-2 lbs of organic chicken tenderloins
2-3 cups of wheat germ
1/2 c parmesan
2 eggs
garlic powder
sea salt
black pepper

Prepare two separate bowls.  One with wet ingredients (egg) the other with the dry mixture.

Have your baking sheet lined with foil and dip each tenderloin first in the egg to coat completely.  Then roll and coat in the dry breading.  I know, I know, I don’t eat grain but my kids do.  Baby steps people.

Once you’ve coated all your strips, bake in a 350 degree oven for 25-30 minutes.  Serve with a healthy side like a fruit salad or veggies.  If you’d like to make a big batch of these, they freeze and reheat great in the oven.

So, get back to basics and get off the couch.

Live healthy,
Tiffany

JTG Nutrition

Paleo Cavegirl Bars

These are great and good to have on hand in the event of a water landing. Please note, the Caveman Bars have extra nuts 

Ingredients:

• 2 cups raw almonds
• 1 cup dried blueberries
• 1 cup dried cranberries
• 1 cup unsweetened coconut flake
• 2 eggs
• 2 tbsp olive oil

Instructions:

Preheat oven to 350 degrees (325 convection). In a single layer, spread your almonds on a cookie sheet. Bake for 12 minutes to roast them. When finished, leave your oven on at the same temperature while you complete this next step.

Combine all the dry ingredients in a Cuisinart. Pulse until you get the desired texture which is a fine chop. Add the olive oil at a few intervals until combined well. You may have to stop and scrap the sides down a few times during this process.

Transfer to a mixing bowl and add your eggs. Combine well. In a shallow baking dish or nonstick pan, coat with cooking spray and press into a 1 inch layer.

Bake for 25 minutes at 350

* Add any dried fruit you like or even dark chocolate would be great!

Enjoy!

Chocolate Banana Protein Pancakes

Ingredients: (makes roughly 8-10 medium sized pancakes)

• 3 scoops Herbalife Formula 1 dutch chocolate protein powder
• 2 overly ripe mashed bananas
• 4 whole eggs
• 1 cup almond meal
• Pam or olive oil spray or coconut oil

To 4 whisked eggs, add mashed banana, almond meal and protein powder.  Fold and combine well but do not over mix or you will have dense rocks for pancakes.  In a large skillet, coat with coconut oil or Pam spray and cook up lightly on both sides.  I used a lid to help trap heat and cook throughout.

Top with banana slices, honey, walnuts or add almond butter. Or, all of it!

Live healthy,

Paleo Grilled Bananas

Ingredients:

Bananas

Cinnamon

Instructions:

Preheat grill to medium low heat.  Slice bananas in half long ways.  Place face down on grate for about 3-4 minutes and then skin side down for an additional 3-4 minutes.  Nice and warm and caramelized.  Better yet, guilt free dessert.If you like almond butter, you can top with a a bit for an even tastier treat.

Live healthy,

Paleo Pan Seared Spicy Mahi Mahi

You will need:

2-3 pieces of Mahi Mahi
olive oil
1 tsp sea salt
2 tsp cracked black pepper
2 tsp garlic powder
tsp onion powder
2 tsp cumin
2 tsp paprika
2-3 tsp cayenne pepper

 

If frozen, defrost your filets.  Pat dry and place on a baking sheet.  Drizzle with olive oil and season with the rub.  Flip and do the same to the other side.  Heat a large skillet to medium heat.  Coat with olive oil and pan fry each filet roughly 3-5  minutes on each side or until flaky and cooked thoroughly.  Serve on a bed of mashed cauliflower or cauliflower rice.  Garnish with cilantro.

For smashed cauliflower:

 

1 bag frozen cauliflower

1 tsp sea salt
2 tsp cracked black pepper
2 tsp garlic powder
tsp onion powder
2 tsp cumin
2 tsp paprika
2-3 tsp cayenne pepper

 

Place frozen cauliflower florets in a casserole dish with a half inch of water.  Microwave on high for 10 minutes.  Once time is up, remove and drain in a colander.  Using a potato masher, smash those suckers and season with your dry ingredients.

 

Live healthy,

Tiffany

 

JTG Nutrition

Grilled Teryaki Chicken with Smashed Butternut Squash

I’m a grillin’ fool right now. I love summer time, but it’s so hot in the AZ that we do all we can to stay cool. I think it’ll be 111 degrees today, so you can understand why I like to avoid turning on my oven. In fact, our pool is too hot to swim in. Ridiculous really.

This gave me an opportunity to try a new, handmade, award winning salsa that a friend recently dropped off. I thought it sounded great to top this meal with it the day she stopped by.

I decided to try the Salsa Patron Easy Does It (mild) salsa first. I opted not to burn the kids. Well, let me tell you, it was a smash hit. My kids couldn’t’ get enough of this delicious and fresh, flavorful handmade salsa.

Here’s the low down on Award Winning Salsa Patron:

Salsa Patron salsas are fresh and hand chopped. They contain no preservatives and are GF (gluten free).

Must be refrigerated and has a “shelf life” of about 65 days.

24 oz jars sell for 8.99 plus tax and shipping

Currently 6 flavors with a 7th on it’s way soon. I’m totally digging the names too.
Flavors as follows:
Mild: Easy Does It

Also Mild with extra cilantro: Seriously Cilantro

Medium: Middle of the Road

Medium with extra garlic, onion, Anaheim chili and cilantro: It’s All That and More

Regular Hot: Hot Stuff

Hot with Ghost Chili: Too Hot to Handle

Coming soon . . . Hot with Trinidad Scorpion Chile: Stupid Hot!

Orders can be taken through our email: SalsaPatron@yahoo.com

Product should be in production in the next 3-4 weeks, but possibly sooner.
You can like their Facebook page at Salsa Patron.

Paleo Curried Beef and Broccoli Slaw Fritatas

• 1 onion diced
• 1 tbsp coconut oil
• 1 lb thinly sliced mushrooms
• 1 bag broccoli slaw
• 1 lb grass fed beef
• 1 tbsp curry powder
• coconut oil spray (silicone liners)
• 1/2 cup coconut milk
• 20 eggs
• salt
• ground pepper

Preheat your oven to 375. Next, coat a skillet with coconut oil and sautee your diced onions until clear. Then add your mushrooms and cook until soft and all liquid absorbed.. Then add beef and curry seasoning and cook completely. Once cooked, add in broccoli slaw and cook until softened. Then, in another bowl, crack and whisk your 20 eggs and add in your coconut milk. I made a huge mess ladling the egg mixture but that’s part of the fun. I suppose you could transfer into a pitcher and pour for less mess. Maybe I’ll try that next time.

Bake for 8-10 minutes at 375 (350 convection).

I look forward to making these again soon and adding different ingredients. I have a great idea in fact….Stay tuned:)

Live healthy,

Paleo Pot Roast

Pot Roast on a bed of sautéed onions, carrots and fennel with mashed sweet potatoes. Not bad for a weeknight! You can do this too. It’s very simple or I wouldn’t be making it, trust me. Simplicity is my thang.

In the morning, I threw the roast in the crock pot with onions, broth and salt and peppered both sides. I cooked it on low for 7-8 hours flipping every couple of hours or so.

You will need:

• 2-3 lb chuck roast or tri-tip (whatever you prefer)
• beef broth or two inches of water
• salt
• pepper
• quartered onions

For the side dishes:

• one head of fennel
• 4 large carrots
• 1 medium onion
• coconut oil
• salt
• 2 large sweet potatoes

About an hour before your roast in done, preheat the oven to 400 degrees. Wash and puncture each sweet potato. The holes are to allow steam to escape. Wrap them up in foil and throw in the oven for 40-50 minutes. Stab them with a fork to make sure they are softened up nicely and you’ll know they are done. Allow to cool and smash them.

During the time the sweet potatoes were baking, I heated some coconut oil and sautéed (on medium heat) the diced carrots, onion and fennel. Cook until slightly soft and season with a bit of sea salt.

Dinner is served!

Live healthy,

Tiffany

Paleo Tomato Basil Mahi Mahi with Spinach

• 1-4 wild caught Mahi Mahi filets
• 1 bag fresh spinach
• 2 cans of organic diced tomatoes
• 1 onion
• oregano
• basil
• 2 cloves of garlic
• salt
• pepper
• olive oil

In a large saute pan, heat olive oil to medium heat. Add your diced onion and cook until translucent. Add garlic and 2 can of tomatoes at this point. Season with fresh or dried basil, oregano, and sauté for 5 minutes.

Once that’s had a chance to cook down a bit, season your Mahi filets with salt and pepper on both side and place on top of your tomato mixture. Over a low heat or simmer, allow to cook for 3-4 minutes per side. I covered to steam in flavor a bit.

In another pan, heat olive oil to medium heat and add fresh spinach stirring until all is nicely coated with olive oil. Season with a bit of salt, pepper and garlic. Once thoroughly sautéed, this will be the bed for your Mahi filet. Plate up each filet on top of the spinach and top with a good amount of tomato mixture. You can equally use any other white fish of choice for this recipe.

Paleo Mahi Fish Tacos with Summer Salsa

ngredients:

• 2-4 mahi filets
• 1 head of butter lettuce
• 2 limes
• 1 tomato
• 1-2 large zucchini peeled, seeded and cubed
• 1/4 cup cilantro
• salt to taste
• 2 tbsp chili powder
• 1/4 tsp cayenne pepper
• 1 tbsp olive oil

Directions:

1) Place fish in a bowl and drizzle with 1 fresh squeezed lime. Cover and refrigerate for 15-20 minutes.

2) Prepare your salsa by tossing diced zucchini, tomato, juice of 1 lime, salt and cilantro and set aside.

3) In a small bowl, combine chili powder, cayenne pepper and salt. Remove fish from lime juice and pat dry on both sides. Cover both sides with spice rub.

4) Heat olive oil in to medium heat in your pan and cook fish for roughly 4 minutes on each side. Once cooked thoroughly, break into bite sized pieces and serve on butter lettuce leaves topped with summer salsa.

Live healthy,

Paleo Spicy Roasted Cauliflower with Even Spicier Tahini Dipping Sauce

n the mood for an easy appetizer or mid-day snack? I’ve got something yummy for you. I like spicy foods big time. If you can’t handle the heat, back down the cayenne. If you can, go heavy and you will enjoy this one!

Ingredients:

• 1 head cauliflower (or 1 frozen bag of florets)
• olive oil
• 2 tsp cumin
• 2 tsp cayenne
• 2 tsp curry
• 1 tsp ginger
• salt to taste
• 1 tsp onion powder
• 1 tsp garlic powder
• 2-3 garlic cloves

*Preheat oven to 400 degrees

Place your cauliflower in a bowl and drizzle with olive oil and season with all of your dry spices. Toss around to coat thoroughly.

On a baking sheet, spread out all the cauliflower in an even layer. Roast for 40-50 minutes.

For tahini sauce:

Take tahini, lemon juice, minced garlic, cayenne, salt and combine. If you prefer, add a touch of water to create a nice dip and less of a paste texture. Alternately, use in a paste like state for wraps or to top grilled chicken.

I use tahini and combine with roasted or boiled cauliflower in a Cuisinart to create “fummus” or faux hummus 

Live healthy,
Tiffany

JTG Nutrition

Paleo Mango Salsa Sriracha Turkey Burger Salad

That’s a mouthful!  I made this lunch time salad with leftovers from last night dinner of turkey burgers which were eaten with roasted asparagus.  The turkey burgers actually have mango salsa in them, but you can season the burgers how you prefer and then prepare the mango salsa to serve on the salad, which would also be good.

Ingredients:

1 lb ground turkey
salt
pepper
garlic powder
1 mango
cilantro
small diced red onion
1 lime
1 bag asian slaw or regular cabbage slaw
Sriracha

In a bowl place diced mango, lime juice, cilantro, diced red onion.  Mix up well to mix evenly.  Add your ground turkey and season with salt, pepper and garlic powder.  Mix well and make up about 4 patties.  Grill and serve on a bed of cabbage slaw.  Drizzle with Sriracha or oil and vinegar and garnish with a bit more cilantro.

In closing, I am entered in the OHM (One Hot Mother) Contest presented by Muscle and Fitness Hers and 8 hr alert.  You can vote once per day here.  Thanks for your support!

Live healthy,

Paleo Roasted Rosemary Butternut Squash

A great Paleo side with very little prep time and very few ingredients.  Gotta like that!Ingredients:

• Butternut squash
• Olive oil
• Balsamic vinegar
• Fresh rosemary
• Sea salt

Prep: 

Preheat your oven to 400 degrees.

Cut in half or quarter and remove the rind and seeds.  Then, cube the squash and place in a bowl.  Toss with olive oil, balsamic vinegar salt and finely chopped rosemary.

Place in a single layer on a cookie sheet and roast on middle rack for about 40 minutes or until nicely caramelized and browned.Live healthy,
Tiffany

Easy Paleo Stuffed Peppers

ngredients:

• 3-4 Red, Green, Yellow or Orange Peppers
• 1 lb grass fed ground beef
• 1 package mushrooms
• 2 shallots
• 1 zuchini
• 2 cloves garlic
• salt
• pepper
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 tbsp crushed red pepper flakes
• 1 can diced organic tomatoes
• 1/2 cup almond meal
• 1 egg

Preheat your oven to 350 degrees.In a bowl, combine meat, egg, almond meal and spices.  Cut the top off your peppers and remove seeds.  If you happen to get a lopsided pepper, shave the bottom off so it sits nice and straight.Once your mixture is thoroughly combined, spoon each of your peppers nice and full and place in a glass baking dish or casserole dish.  Top with a heaping spoonful of diced tomato.

Bake at 350 for an hour.

Live healthy,
Tiffany