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Healthy Chicken Salad

Ingredients:

X oz. Chicken

6 cups spinach & arugula salad greens

1 cup raspberries, blueberries, blackberries, strawberries

1 cup walnuts

1 tablespoon water

1/4 teaspoon pepper

3 limes, freshly squeezed

1 teaspoon ground mustard

Directions:

Toss everything in a large bowl, mixed it well. Set aside in the fridge to cool for 15-30 minutes and eat!.Replace X with the number of ounces chicken you are supposed to eat with your healthy meal plan your trainer gave you. This is a great way to spice up your healthy eating if your trainer allows you! Enjoy!!

Turkey Meatloaf Muffins

Ingredients:

• 2 lbs ground turkey

• 3 egg whites

• 1 cup quick cooking oats

• 1 small onion (finely chopped)

• 2 celery stalks (finely chopped)

• 1/2 tsp ground cumin

• 1/2 tsp dried thyme

• 2 tsp dry yellow mustard

• 2 tsp black pepper

• 2 tsp chipotle pepper spice

• 1 tsp salt

• 2 tbsp garlic powder (2 cloves minced) Directions:

1. Preheat oven to 375 degrees.

2. Lightly spray muffin pan with olive oil.

3. Mix all your ingredients together in one large bowl.

4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a egg.

5. Bake for 40 minutes.

Quantity: About 12 muffins.

Arrabiatta Marinade (Italian for Angry Style)

Ingredients:

1/4 cup packed fresh parsley

1/4 cup olive oil

4 crushed garlic cloves

4 onions, coarsley chopped

5 1/2 oz. can tomato paste

2 tsp. dried basil

1 tsp. oregano

1/4 tsp salt

1/4 tsp. freshly ground pepper

1 to 2 tsp. crushed red pepper flakes

2 - 28 oz cans whole tomatoes w/ juice

Directions:

1. Chop fresh parsley. Heat olive oil in a large saucepan. Set over medium low heat. Stir in parsley and crushed garlic. Cook parsley-garlic mixture, stirring almost constantly for about five minutes.

2. Stir chopped onions into saucepan. Continue cooking and stir often. Cook for about 10 minutes. This slow cooking process over medium low heat brings out the sweetness in the onions.

3. Add tomato paste, basic, oregano, salt, pepper and pepper flakes. Stir for two minutes. Stir in tomatoes, plus juice and break up tomatoes with fork as you stir. Simmer, uncovered and stirring often over medium low heat for 45 minutes.Brought to you by Angelica Howland owner of bakery Scrumptious Angel!

Cabernet Marinara

(Note: This is my large batch recipe. I freeze whatever I don’t use in serving size freezer bags – it will keep in the freezer for up to 3 months and can be reheated slowly over medium heat, straight from the freezer in a sauce pan. I also try to use all organic or locally grown ingredients if I can find them)

Ingredients:

1/2 cup extra virgin olive oil

2 onions, finely chopped

3 garlic cloves, finely chopped

1 tsp sea salt

1 tsp freshly ground black pepper

1 32 oz can organic crushed tomatoes (I love Muir Glen)

1 32 oz can whole tomatoes, I put them in a bowl and crush the tomatoes with my hand before adding them to the pot with their juices

2 cups of your favorite Cabernet wine

2 fresh bay leaves

1 TBS fresh Italian parsley, finely chopped

2 TBS fresh sweet basil, finely chopped

2 TBS fresh oregano, finely chopped

2 TBS fresh thyme, finely chopped

(Another note: you can use dried herbs if you would like – just cut the amount by 1/3 and add them along with the basil leaves)

In a large pot, heat the oil over a medium-high flame. Add the onions and garlic and sauté until the onions are translucent, about 10 minutes. Add the salt and pepper. Add the tomatoes, wine and bay leaves, and simmer uncovered over low heat until the sauce thickens, about 1 hour. Sometimes I let it hang out all day over very, very low heat. Remove and discard the bay leaves. Add the fresh herbs. Season the sauce with more salt and pepper, to taste.

(The sauce can be made 1 day ahead. Cool, then cover and refrigerate. Rewarm over medium heat before using.)Brought to you by Angelica Howland owner of bakery Scrumptious Angel!

Lemon Delight Marinade (for Salmon and Ahi Tuna)

(Also a great marinade for chicken breasts, let marinate in fridge over night. Grill. And do yourself a favor and make a lot at once. It’s always nice to have healthy proteins available for easy meal preps – I love this chicken chopped up in a big green leaf salad.)

Juice of 2 lemons

2 TBS rice vinegar

2 tsp extra virgin olive oil

1 TBS Lemon Pepper Mrs. Dash

Whisk all ingredients together and pour over fish. Let marinate for 30 minutes in the fridge. Sear over med high heat.

I like the salmon roasted style, sear on stove until the salmon turns pink half way up (4 to 6 minutes), then stick in the broiler for 2 to 3 minutes until top is nice and crispy looking.

I like the Ahi seared but very rare in the middle… 1 to 2 minutes a side.Brought to you by Angelica Howland owner of bakery Scrumptious Angel!

Healthy Herbal Marinade (for salmon or chicken)

(Also a great marinade for chicken breasts, let marinate in fridge over night. Grill.)

2 TBS Balsamic Vinegar

2 tsp extra virgin olive oil

Garlic & Herb Mrs. Dash

Fresh Ground Pepper

Whisk together and pour over fish. Let hang in fridge for 30 minutes. Roast or grill.

You can also whisk this together in a small pan and create a reduction. Just up the balsamic to ½ cup and then allow it to come to a simmer over med heat until it is simmering then reduce the heat and let the liquid reduce by half. Will keep in fridge for a week and is so good drizzled over the salmon AND over veggies.Brought to you by Angelica Howland owner of bakery Scrumptious Angel!

Healthy Meatball

1 lb extra lean ground meat

1 egg or 2 egg whites

10 oz steamed and chopped fresh spinach

A large handful of flat Italian parsley, chopped

1 onion, chopped

3 cloves of garlic, minced

1 package of sliced mushrooms, chopped

1 small eggplant, peeled and diced (omit this if strictly following the meal plan)

Sauté the mushrooms and eggplant in 1 tsp extra virgin olive oil, pepper and herbes de provence, then cool. Mix meat, egg, spinach, onion, garlic, parsley and cooled mushroom mixture together in a large bowl. Place in a large sauté pan over med high heat and generously season with Garlic Herb Mrs. Dash and pepper. Brown the meatballs on all sides then cover with your favorite marinara. Reduce heat and allow to simmer for at least an hour. Serve with brown rice or whole wheat spaghetti. I also really like it on top of grilled zucchini or a baked sweet potato.

If following the plan – omit the marinara and lower the heat to med low. Cover and let cook for 12 minutes until meat is no longer pink, flipping the meatballs a couple of times. These are great meal prep for a quick meal. Simply reheat in the microwave and have it with a green veggie or brown rice.Brought to you by Angelica Howland owner of bakery Scrumptious Angel!

Barley & Quinoa Salad

2 cups Red Quinoa, cooked & cooled

1 cup toasted walnuts, chopped

½ cup chopped Italian parsley

Juice of 2 freshly squeezed lemons

2 tsp of extra virgin olive oil

Sea salt & freshly ground black pepper to taste

Toss everything in a large bowl and allow to stand for 30 minutes in fridge. Serve. It will keep for 1 week in fridge.

Note: When I am not strictly following the meal plan – I sometimes substitute this for brown rice in my meals. It’s yummy, satisfying and is fantastic with roasted salmon. When I am following the plan I make the barley and quinoa mixture without all the other stuff and sometimes use it in the place of the brown rice or oatmeal when the thought of having one more serving of oatmeal makes me want to eat a donut instead.Brought to you by Angelica Howland owner of bakery Scrumptious Angel!

Barley & Quinoa Salad

3 cups Barley, cooked & cooled

2 cups Red Quinoa, cooked & cooled

1 cup toasted walnuts, chopped

½ cup chopped Italian parsley

Juice of 2 freshly squeezed lemons

2 tsp of extra virgin olive oil

Sea salt & freshly ground black pepper to taste

Toss everything in a large bowl and allow to stand for 30 minutes in fridge. Serve. It will keep for 1 week in fridge.

Note: When I am not strictly following the meal plan – I sometimes substitute this for brown rice in my meals. It’s yummy, satisfying and is fantastic with roasted salmon. When I am following the meal plan I make the barley and quinoa mixture without all the other stuff and sometimes use it in the place of the brown rice or oatmeal when the thought of having one more serving of oatmeal makes me want to eat a donut instead.Brought to you by Angelica Howland owner of bakery Scrumptious Angel!

Egg White Omelet

6 Egg Whites

1 cup mushrooms (I like baby portabellas), sliced

1 cup other green veggie (broccoli, asparagus, green onions or basil), chopped

1 cup spinach, steamed, squeezed dry and chopped

1 tsp extra virgin olive oil or coconut oil

Your favorite Mrs. Dash (mine is the Tomato Basil)

Fresh Ground Black Pepper

Heat a sauté pan over medium heat, add oil. Add mushrooms and your choice of green veggie. Allow to cook until the mushrooms have released their juices and those juices have reduced. Meanwhile whisk together egg whites, spinach, Mrs. Dash and pepper. Add to vegetable mixture in pan and allow eggs to cook until the top is white and looks set. Flip. Cook for maybe one more minute and serve.

Alternatively, you can make Egg White Mini Muffins:

Preheat oven to 350

Mix all the ingredients together in a bowl (allow the mushrooms to cool before adding). Spray a mini muffin tin with organic cooking spray. Fill with egg mixture. Bake for 10 to 12 minutes until the egg white muffins start to pull away from the edges and appear set in the middle. Three of these are a good after workout meal when you’ve still got what I call the ‘pump shakes’.

Note: When you are not not strictly following your meal plan – still make this omelet – but also 1 TBS of crumbled feta and a handful of sliced green olives. Still healthy, but the feta and olives makes it feel decadent.Brought to you by Angelica Howland owner of bakery Scrumptious Angel!