Posts in category: Uncategorized

We get a lot of questions looking for healthy breakfast options!

This one is easy and super quick for those busy mornings! And they can even be made ahead of time, baked and popped into the fridge for an easy grab-and-go breakfast! 

Single-serve Egg-white Spinach Bowls

Ingredients:

• 8 egg whites large
• 1 whole egg
• 1 cup baby spinach torn or chopped into small pieces
• 1/2 cup diced tomatoes
• 1/4 cup feta cheese fat-free
• 1/2 teaspoon black pepper
• sea salt to taste

Instructions:

1. Preheat oven to 350 degrees.
2. Whisk together all ingredients in a medium mixing bowl. Lightly mist 4 (1/2 cup) ramekins with nonstick cooking spray and evenly divide the egg mixture into bowls.
3. Place ramekins on a cookie sheet and bake for 20 minutes or until eggs puff and are almost set in the center.
4. Serve hot

These 3-ingredient cottage cheese bagels will be your new obsession!

Enjoy xo Jen

Ingredients

1 cup flour

1 cup full fat cottage cheese

1 large egg

Everything bagel seasoning

Instructions

• Preheat the oven to 375 and position the rack to the top position. Line a large baking sheet with parchment paper.

• Blend cottage cheese: Place the cottage cheese in the food processor or blender and pulse or blend on high until smooth, stopping to scrape down the sides as needed.

• Add flour: Transfer it to a medium bowl and add the flour. Mix until completely combined and the dough starts to pull away from the sides of the bowl. Transfer the dough to a generously floured work surface and knead the dough 8-10 times, until smooth. Add more flour to the work surface as needed until the dough is no longer sticky.

• Shape and season: Roll the dough into a ball and divide it into 4 equal balls. If you want them to be the exact same size you can weigh out each piece of dough to approximately 80g. Roll each ball out into a 6-7-inch rope, about 1-inch thick. Join the ends to make a circle and pinch the seam tightly to seal. Brush the tops with a beaten egg and the everything seasoning

• Bake

• Bake in the preheated oven until puffed and golden brown, 25-30 minutes. Allow to cool for 15 minutes before slicing and serving. Bagels stay fresh in an airtight container at room temp for up to 4 days.

This Immune Boosting Chicken Soup is soooooo good and not to mention very good for you!  This soup isn’t just good for winter but great for all year round.

Use in-season ingredients if you want to add more vegetables each time you make this!

xo Coach Jen

INGREDIENTS:

• 3 tablespoons extra virgin olive oil
• 1 small onion, diced
• 2 carrots, peeled and chopped
• 2 celery ribs
• sliced1 3-inch piece of fresh ginger, peeled and sliced into tiny pieces
• 2 garlic cloves, minced
• 1-1/2 cup bok choy
• 1-1/2 teaspoon curry
• 6 cups chicken stock
• 1 pound cooked chicken, shredded
• fresh cilantro
• fresh daikon sprouts

INSTRUCTIONS:

1. Heat the olive oil in a large pot. Add the onion, carrots, celery and ginger and cook for 6-7 minutes, until the onion is soft and translucent, stirring occasionally.
2. Add the garlic, and cook for an additional 1-2 minutes, until the garlic is fragrant, stirring occasionally.
3. Add the curry powder, chicken stock, and chicken and stir to combine.
4. Continue to cook until the soup reaches a simmer. Then reduce heat to medium-low, cover with a lid, and let them simmer for about 20 minutes.
5. Garnish with daikon sprouts and cilantro.

Comfort food at its best!

Enjoy! Xo Jen

Ingredients

Mashed Potato Topping

• 1 1/2 lb potatoes peeled and diced

• 2 tbsp grass fed butter

• 1/4 cup milk

• 1/2 tsp garlic powder

• 1/2 tsp salt

Ground turkey & veggie filling

• 1 tbsp olive oil

• 1 lb ground turkey

• 1 small yellow onion diced

• 4 cloves garlic minced

• 12 oz frozen mixed vegetables

• 4 oz mushrooms diced

• 1 1/2 tbsp all purpose flour

• 1 1/2 tbsp tomato paste

• 1 tbsp Worcestershire sauce

• 3/4 cup chicken broth or beef or vegetable broth

• 1 tsp salt

• 1/4 tsp pepper

Instructions

1. Preheat the oven to 400 degrees F.

2. First, prepare the mashed potatoes. Add peeled/cut potatoes to a large saucepan and cover with 1 inch of water. Bring to a boil and cook until tender and easily pierced with fork, about 10-15 minutes.

3. Drain the potatoes and return to the pot. Add butter, milk, garlic powder and salt. Mash until smooth using a potato masher or hand mixer. Add additional salt and pepper to taste.

4. While the potatoes are boiling, heat olive oil in a large skillet over medium heat. Add onions and sauté for 3-4 minutes, then add garlic and cook until fragrant, about 1-2 minutes.

5. Add the ground turkey to the pan and cook while breaking apart until no longer pink, about 5-7 minutes.

6. Add mushrooms and tomato paste to ground turkey mixture and cook 1-2 minutes until the tomato paste starts to darken.

7. Sprinkle flour over the turkey mixture and mix to combine, cook for 1-2 minutes.

8. Finally, add frozen vegetables, seasonings and chicken broth to the pan and bring to a simmer. Cook for about 5 minutes until slightly thickened.

9. Transfer turkey and veggie mixture to a lightly oiled or sprayed 8×8 or 9×9 pan. Spoon the mashed potato mixture over the top of the turkey mixture and smooth. Spray the top with olive or avocado oil spray.

10. Bake for 25-30 minutes until the potatoes begin to brown and the filling is bubbling.

These are so tasty , we made double the chicken to have for leftovers!

Enjoy!

Xo Jen

Ingredients

* 1 pound ground chicken
* 2 teaspoons soy sauce
* 1 teaspoon cornstarch
* 1 teaspoon cooking oil
* 2 green onions, chopped
* 4 ounces fresh shiitake mushrooms, sliced
* 2 teaspoons seasoned rice vinegar
* 1/2 teaspoon toasted sesame oil
* 1 large mango, diced
* 1 head butter lettuce, rinsed, leaves separated

Directions

* Place the ground chicken, soy sauce, and cornstarch in a large bowl. Mix to combine 
Sauté shiitake mushrooms and green onions: 
Heat a wok or a large sauté pan on medium heat. Once the pan is hot, add the oil. Add the green onions and sliced shiitakes. Let cook for about a minute.
Add chicken mixture:
Increase the heat to high, and add the ground chicken, soy sauce, cornstarch mixture. Use a wooden spoon to break up the ground chicken and spread around the pan. Stir fry in this way for 5 to 7 minutes until the chicken is cooked through.
Add seasonings and mango:
Add the seasoned rice vinegar, sesame oil, and diced mango. Remove from heat. Adjust seasonings (rice vinegar, sesame oil, soy sauce) to taste.

Scoop spoonfuls into the cups formed by the lettuce leaves to serve:

With all the snow lately I’ve been on a soup kick!

Give this a shot…

Enjoy xo Jen

Ingredients

• 2 teaspoons extra virgin olive oil

• 1 cup onion peeled, 1/2” diced

• 1 cup carrots peeled, 1/2” diced

• 1 cup celery peeled, 1/2 diced

• 1 tablespoon garlic peeled and minced

• 3 cups garbanzo beans low salt, drained and rinsed

• 2 tablespoons tomato paste

• 2 cups diced tomato

Falafel Seasonings:

1 1/2 t. ground coriander, 1 1/2 t. ground cumin, 1/4 t. black pepper, 1/4 t cinnamon, 1/8 teaspoon ground cloves and 1/4 t. Kashmiri ground chili*

• 3 1/2 cups chicken or vegetable broth

• 1 cup tuscan kale cut into 1/4” pieces

• 3 tablespoons parsley chopped

Optional Add-Ins:

• 3 tablespoons parmesan cheese shaved

• 1 tablespoon celery leaves chopped

• drizzle of Extra Virgin Olive Oil

Instructions

• To a large soup pot or dutch oven add 2 teaspoons evoo, set heat to medium-low. When warm, add onion, celery and carrots and cook for 5 minutes to soften a little. Add the 6 Falafel spices and garlic, give a big stir, cook one minute.

• Add 3/4 cups of chickpeas and 1/2 cup broth, bring to a simmer, cook one minute. Use a potato masher and mash* the chickpeas into vegetables. (This will thicken the soup and add body.

• Add the tomatoes paste, still at medium-low heat, give a big stir to incorporate. Add the tomatoes and their juices- bring to a boil, then lower to a simmer. Add remaining chickpeas and 3 cups chicken broth. Stir and cover. Cook at a steady simmer for 20 minutes.

• Before serving, add the sliced kale and chopped parsley. Cook over low heat 3 minutes to soften the kale. Taste for salt (will depend on the saltiness of your broth.)

• Serve in individual bowls. Top with shaved parmesan on each and add some celery leaves and a dash of evoo if desired.

These are SO good and have a nice little kick! Enjoy xo Jen

Ingredients

• 2 teaspoons olive oil

• 1/2 small red onion, diced (1 cup)

• 1 red bell pepper, seeded and diced

• 1 cup drained, rinsed canned black beans

• 1/4 teaspoon chili flakes

• Salt and freshly ground black pepper

• 4 eggs and 4 egg whites

• 1/3 cup shredded pepper Jack cheese

• Nonstick cooking spray

• 4 (10 inch) whole wheat tortillas

• 1/4 cup reduced fat-free sour cream or 2 percent plain Greek yogurt

• 1/4 cup salsa

• 1 large tomato

• Hot sauce

Directions

Heat the oil in a large nonstick skillet over a medium-high heat. Cook the onions and peppers until onions are softened and peppers are slightly charred, about 8 minutes.

Add black beans and red pepper flakes and cook until warmed through, another 3 minutes.

Season with salt and pepper and transfer to a dish.

Whisk together the eggs and egg whites then stir in the cheese.

Spray the skillet with cooking spray, and reheat the skillet over a medium heat. Reduce heat to low and add eggs, scrambling until cooked through, about 3 minutes.

Spread each tortilla with 1 tablespoon each sour cream (or yogurt) and salsa, then layer with 1/4 of the black bean mixture, 1/4 of the scrambled eggs, some diced tomato and 1/4 of the avocado. Season, to taste, with hot sauce. Roll up burrito-style and serve. 🌯

These are SO amazing!!!

Enjoy xo Jen

Ingredients

• 3/4 cup protein powder

• 1/4 cup Tapioca flour

• 1 cup Powdered Monk Fruit

• 1/3 cup Dutch processed cocoa powder

• 1 cup Unsalted almond butter

• 1/2 cup Salted butter

• 2 large Eggs

• 1/2 tbsp Vanilla extract

Instructions

1. Preheat the oven to 350 degrees F)

2. Line an 8×8-inch baking dish with parchment paper.

3. In a large bowl, whisk together the protein powder, tapioca flour, monk fruit and cocoa powder

4. Mix in the almond butter, melted butter, eggs, and vanilla extract until smooth. The “batter” will be very thick and a little sticky.

5. Scoop the batter into the lined baking dish and spread evenly with a spatula. Bake for 28–35 minutes, until a toothpick inserted into the center comes out with a few crumbs on it

6. Let the protein brownies cool completely before slicing and serving.

Enjoy xo Jen 💛

This viral cottage cheese flatbread has been on my radar for a while and WOW was it delicious! Enjoy xo Jen

Ingredients

• 1 cup cottage cheese

• 2 large eggs

• ¾ tsp garlic powder

• Everything seasoning (to taste)

• Avocado oil spray

Instructions

1. Blend it smooth

Blend the cottage cheese, eggs, and garlic powder until completely smooth and creamy.

2. Prep your baking sheet

Line a large baking sheet with parchment paper and lightly spray with avocado oil spray.

3. Make perfect circles

Use a ladle or large cookie scoop to portion the batter onto the parchment.

Form round circles about 5–6 inches wide.

Use the back of a spoon to smooth into even circles.

Sprinkle Everything seasoning on top.

Tip: Leave space between each circle — they spread slightly.

4. Bake

Bake at 350°F (176°C) for 15–25 minutes, depending on thickness.

They’re done when the edges are lightly golden and the center is set.

(If thicker, add 5–10 minutes.)

5. Cool completely

Let them cool fully on the baking sheet so they firm up and stay flexible.

Enjoy as:

— (ready for fillings, wraps, or dips) 🫶

Now more than ever I need FAST healthy food! These are my go to’s every morning!

EGG WHITE MUFFINS

Spray muffin tin with non stick cooking spray

Layer with fresh spinach

Crack 1 egg white per muffin tin

Place thin slice of tomato on top

Cook for 15-20 min at 375!

BOOM!

Enjoy! xo jen