Healthy Turkey Chili

Fall is in the air. I have been less in the mood for cold salads & way more excited to make warm meals. People often think in the winter months that eating warm foods automatically suggests more hearty or fatty meals. I am here to busy that myth, and over the next few weeks post some delicious and healthy fall and winter meals. First up, a super simple healthy turkey chili.

Ingredients:

1 pound lean ground turkey

1 can black beans 

1 can red beans 

1 large can tomatoes

1 white onion 

1 tbsp chili powder

1/2 tsp oregano 

2 tbsp extra virgin olive oil 

Dash of salt 

1. On medium heat place 1 chopped onion and olive oil in to a big bowl. Stir and let the onion "sweat".

2. Add tomatoes until they start to boil.

3. Stir in turkey.

4. After turkey color changes from pink to white, then add in your beans and spices. 

5. Taste, and check to see if beans have heated and cooked.

6. Serve!

Spicy Hummus Salad

I never get bored of salads, but so many people do. In order for me to always enjoy my salad I have to get creative. Today I made this one, and loved it! Try it out for yourself.

4oz ground turkey (organic & lean)

2 cups kale (organic & chopped)

1 cup spinach (organic)

1/2 c broccoli and carrots (organic & sliced)

2 tbsp spicy hummus (organic)

1 tbsp Greek yogurt (0% fat)

Hot sauce (optional)

Grilled Romaine Tex Mex Salad

I just got back from Yosemite today. In my normal fashion I hit the gym then headed to the grocery store. I wanted to whip up something delicious and healthy. Hope you try it! 

Grilled Romaine Tex Mex Salad

Ingredients:

4 oz Organic boneless skinless chicken breast

1 head Organic Romaine lettuce 

1/3 c Organic corn

1/2 c Organic bell peppers chopped

1/4 Organic red onion chopped

1/2 Organic lime

1/3 c Organic black beans 

Fiesta lime seasoning (Mrs. dash)

1. In a small pan mix corn, black beans, bell pepper, red onion, and lime juice. Let it simmer.

2. In a large pan on medium heat (or on a grill) grill your chicken with Fiesta Lime seasoning.

3. Chop romaine in half (long ways). Place on pan or grill face down on high heat until it's grilled a bit crispy. 

3. Place grilled romaine lettuce face up on a plate.

4. Add grilled chicken and veggie mix on top of the romaine.

Enjoy!! 

314 calories. 32g pro, 37 g carb, 4 g fat

Mango Curry Chicken Salad

Dinner the other night was so good I was told I needed to post the recipe! 

Mango Curry Chicken Salad 

Ingredients:

1 chicken breast 

2 tsp curry powder

2 tsp chopped red onion

2-3 Tbsp Greek yogurt 

1/2 lime (juice)

2-3 cups mixed greens

1/2 mango chopped 

1 tbsp hemp seeds (optional)

1⃣ bake chicken or shred chicken (I seasoned mine with shallot, & paprika)

2⃣in a large bowl mix lettuce, lime juice, mango, and hemp seeds

3⃣in a smaller bowl mix Greek yogurt, curry powder, onions, salt and pepper(to taste)

4⃣ add chicken to smaller bowl and stir until chicken is coated with the yogurt dressing 

5⃣ add chicken (smaller bowl) mixture to bigger bowl, and stir 

6⃣EAT

Brian's Grilled Corn & Edamame Salad

My cousin Brian (@brian_wagner) is a total foodie. He works for Nugget Market, and in his free time outside work explores cool food spots and likes to cook. We were at a family reunion this weekend, and I almost died when I saw something bright and fresh in the kitchen! I told Brian I had to try his salad, and once I did I knew it had to be on my blog. Here it is!

Brian's Grilled Corn & Edamame Salad! 

Ingredients:

4 Grilled corn on the cobs or pan roast

1 Diced red onion

1 bunch chopped cilantro

2 bags of frozen edamame

Olive oil 

Rice vinegar

Sweetener of choice - stevia, agave, honey

Directions

1. Throw all ingredients into a bowl! 

2. In a smaller bowl whisk together dressing items. Brian says, "I always make the dressing to taste."

Prep time 20 minutes. 

Serve chilled.

It's that simple! I tried it, it really is delicious!

FOLLOW BRIAN ON INSTAGRAM: @BRIAN_WAGNER

Summer Grilled Salmon and Kale Salad

I recently cut out meat from my diet, just to see how my body responded. I want to test how my energy levels are, how my workout intensity is, and simply how I feel. Well surprisingly, a few weeks in to not eating animal products I started craving fish out of all things. I really try to make sure I listen to my body, so I decided to hit up whole foods and stock up on some yummy organic fresh fish. 

Today I decided to make a kale salad with a nice filet of salmon! 

Ingredients:

Salmon (organic, fresh)

Kale 

Avocado 

Lemon juice

Seeds (sunflower, hemp, or chia)

Directions:

1. Preheat oven to 350.

2. Bake salmon for 20-30 mins (I seasoned with cumin,paprika,Italian, and basil).

2. In a bowl toss kale, lemon, and avocado with your hands. This allows the kale to soften and moisten.

3. Sprinkle on quinoa, and seeds.

4. Top salad with your baked salmon.

Quick Kale Salad

This is a super quick uber-healthy delicious kale salad recipe. Kale is like the god of greens and if you make the effort to stick it in your diet it will repay your health! This veggie is filled with nutrients, vitamins, and fiber. It helps aide with cleansing and detoxing the body! Start mixing salads like this in to your diet to see a BIG change in your mood, energy, skin, and maybe even weight!

Quick Kale Salad

4 cups cut organic kale
1/2 lemon juice
1 tbsp minced or finely chopped garlic
1/2 avocado

1. Wash kale then cut.
2. With clean hands Massage kale for a few minutes so it's leafy ends soften.
3. Massage in avocado.
4. Add in garlic and lemon and mix.
5. Let marinate in fridge overnight.

Motivation Monday: Planning For A Successful Week

Happy Monday all! I know Mondays are usually everyones most dreadful day, not only does it mean back to work or school, but it means getting back on track with your normal routine. I personally like Mondays because I am always pretty motivated after sometimes relaxing and not being as tight on my diet.
Last night I decided to plan for a successful week by going to the store and stocking my fridge with healthy food choices. Then I decided to take it a step further and truly plan for a slip-up-free week. I packed all my snacks and lunches for the week. I precooked and packaged my food so when I wake up in the morning I made my breakfast and my 1st snack, lunch, and 2nd snack are packed right in my cooler. By doing this it not only saves me money at lunch, it helps me eat more frequently which helps regulate my blood sugar and not have huge spikes throughout the day. I also have found that I am less likely to give in to temptation when my meals are near. For example, someone brought cupcakes in to my work and instead of indulging I knew I had yummy snacks right there in my bag that I would much rather fill up on and fuel my day with. I don't have to stress about trying to hunt on my lunch break for something healthy when I have my cooler!
Try it out this week, pack your snacks and lunches! It saves time, money, and for me helps me work towards the flat stomach I want.

Thea's Easy Asain Chicken Veggie Stir Fry

I get bored of just chicken and veggies when I'm trying to eat super healthy! Do you ever eat plain grilled chicken and steamed broccoli? After a few days it sucks let me tell you! I decided to flavor up my chicken and broccoli and make a tasty stir fry.

I actually like to cook my chicken and veggies separate then stir fry them later, because I want to make sure I have the right portions of chicken and veggies.

Ingredients:
1 lb chicken breast cut in small pieces
1 Bag broccoli cuts
2 Tbsp worcestershire sauce
1 Tbsp. Low sodium soy sauce
1 tsp. Sesame oil
1/2 Tbsp. Thai red curry spice
1/4 c. Water

1. In large pan add cut up pieces fop chicken breast.
2. Add all spices and 1/4 c water.

3. Stir and let simmer/ cook chicken.
4. When cooked (about 5 minutes) remove chicken and leave sauce.

5. Add bag of broccoli to sauce.
6. Let simmer and cook for about 4 minutes.
7. Serve :) mix veggies in with chicken.

Ladies: measure about 4 oz chicken and 5-6 oz veggies.
Guys: measure about 6 oz chicken 8-10 oz veggies.

Pack Your Lunch This Week: Top 5 Reasons Why I Love My Cooler

One of my favorite quotes when it comes to eating healthy is " failing to plan is the plan to fail". When I don't have a plan/goal there is no way I am going to be on track to reach them! I make sure I plan my meals the day before so it is far and few that I ever have to go get a fast food meal. The night before I always pack 3 meals. I pack my first snack (or meal 2), lunch ( or meal 3), and second snack (or meal 4). I eat my breakfast (meal 1) at home then head to work with my cooler of food. This is the simplest way to fool-proof your diet.
Top 5 Reasons why I love my cooler:
1. I never go hungry. My snacks are always near!
2. I don't have an excuse to eat junk. When we don't have a plan for lunch we are more likely to eat whatever is around (ie. Donuts for breakfast in the office if you forgot to eat)
3. I know what's in my food. I could go grab a sandwich or salad around the corner (which I may do every now and then as a treat), but when I pack my meals I know my food isn't cooked in tons of oil, or have added sugars/salt.
5. It saves me SO much money! Cooking at home seems pricey but when you eat a $12.00 salad out, and have to tip on top of that IT GETS WAY TOO PRICEY!!

My meals today:
2. Homemade protein bar (search my blog for recipe)
3. Asain Chicken and broccoli stir fry (coming soon to blog)
4. ACAI cottage cheese and almonds

Thea's Turkey Stuffed Baked Acorn Squash

It's about to be thanksgiving. To me I think of cranberry, squash, turkey, cinnamon, apple cider, etc. I thought I would take a risk and try a "out of the ordinary" recipe. These flavors of Thanksgiving all in one turned out to mix extremely well. This is a comforting, and filling meal. This meal is so nutritious, you would never expect all that flavor to come through so well!

Ingredients:
1 Medium Acorn squash
10 Oz. Extra Lean Ground Turkey
1 1/2 C. Spinach
1/4 White onion chopped
1/2 C. Chopped mushroom
1 tsp. Cinnamon
1 tsp. Garlic
1/4 C. Unsweetened Apple Juice
1/4 C. Unsweetened cranberries (dried are ok as well)
2 Tbsp. Slivered almonds

1.Preheat oven to 450 degrees.
2.Using a strong chef's knife, cut the acorn squash in half, lengthwise, from stem to end. Use a spoon to scoop out the seeds and stringy stuff in the center of each half.
3. On baking pan fill with 1/4 in. water, then place each half in a baking pan, cut side down.
4. bake for about 25-30 minutes or until soft.

WHILE THAT IS BAKING.

1. In large pan on the stove top, add spinach, garlic, onion, mushroom, cinnamon, unsweetened apple juice, cranberries, and almonds.
2. Let them reduce until spinach and mushrooms are cooked.
3. Add Turkey and stir until cooked through.

NEXT

1. Take acorn squash out of the oven.
2. Drain the water, and flip open sides of squash up.
3. Spoon turkey mixture into acorn squash and fill squash.

4. Add in to oven for about 8-10 minutes.
5. Remove from oven, plate up, and serve.

Thea's Healthy Ahi Burger with Avocado and Cilantro Lime spread

Thea's Healthy Ahi Burger with Avocado and Cilantro Lime spread

I got a little tired of turkey, chicken, and egg whites this week! I decided to take a little risk and try a little something new. AHI BURGERS:) I usually put hummus or something as a spread, or an aoili (but aoili is super unhealthy loaded w trans fats). I made up a recipe that ended up amazing. To be honest, one of the best recipe's I've made yet!

Serves 2
Ingredients:

2 4-5 Oz. portions of Ahi Tuna (wild caught)
Mrs. Dash lemon pepper seasoning
4 Slices bread (I used 50 calorie Flaxseed bread from Sprouts Market)
1/2 Avocado

Spread:
1/3 C. 0% plain greek yogurt
1/2 Tbsp. Garlic
1 tsp. grated ginger
1/5 Chopped white onion
Juice from 1/2 lime
1/4 C. chopped cilantro (parsley works too)
Pepper and salt to taste

1. In small bowl mix all "spread" ingredients.
2. Spray large pan with olive oil spray and set to medium/high heat.
3. Add salt free lemon pepper seasoning to Ahi.
4. Sear ahi for about 2 minutes, flip and sear for 2 more minutes.
5. Toast bread.
6. Spread "spread" on one piece of toast for each person, spread other halves with fresh avocado.
7. Add ahi, make in to a sandwich, and take a BIG BITE:)

The best thing about this recipe, is it is not only healthy, but just as juicy and flavorful as ANY high end restaurant (just with a way cheaper price).

Thea's Marinated Kale Salad

Kale is the new SUPERFOOD! Kale has been popping up everywhere; magazines, markets, and restaurants. Kale tends to be a little course and bitter, in comparison to lettuce. Making a kale salad and marinating it over night helps soften the kale and the bitterness goes away with the marinade.
When I tried this I took a taste and immediately smiled from ear to ear. I am so happy I mixed these flavors and created this recipe! Try it out and let me know how you feel!

Ingredients:

Kale- Finely chopped
1 1/2 Tbsp. Organic Agave Nectar
Bunch of Cilantro- Finely Chopped
1 Tbsp Extra Virgin Olive Oil
1/2 Onion
Juice of 1 Lemon
Salt/Pepper to taste

1. Chop up kale and put in a bowl to the side.
2. In blender or food processor add lemon juice, cilantro, onion, olive oil, agave nectar, salt, and pepper.

3. Mix until smooth.

4. Pour on kale salad.

5. Put lid on salad, and shake up.

6. Put salad in refrigerator over night to marinate.
7. Next day serve.

Tip:
Add grilled salmon, grilled tempeh, or chicken on salad.

Time To Grab A Meal Out

Eating out this weekend? Opt for a healthy restaurant that you can try new yummy meals at! I have been exploring orange county and keepin' a lookout on truly healthy places ( no more low calorie meals with fake stuff for you guys). We want lots of real fresh yummy food right!

Veggie grill:
In my eyes Veggie gill is a healthier panera bread and just as convenient! My fave is the "all hail kale salad" with grilled tempeh and if you want a little extra treat get yourself a small side of sweet potato fries. The great thing about these fries is that they aren't deep fried but simply flash fried in canola oil. The ketchup is even organic and has no added sugar and is instead sweetened naturally with organic agave syrup. Check it out yourself!

Rutabegorz:
This restaurant has the cutest home town feel, I feel so comfy when I visit. I get their salads and they are HUGE, filled with veggies! I like the shrimp and avocado salad with no cheese. The Thai chicken salad with no crunchy noodles is also amazing. Ruta's even carries stevia to sweeten your iced tea or coffee! The homemade vegetable soups are so fresh and flavorful I love them. This place is amazing and definitely rexxomed it I'd you want to eat healthy and still go out!

Native foods:
 OH MY GOSH! New discovery! Native foods is DELICIOUS! New obsession for sure! I have been introduced to the Aztec salad and asked for added grilled tempeh! Wowzaaaa! My mom ordered the soup of the day and it was also amazing, she got the watermelon fresca which is a drink with fresh watermelon, mint, and a little agave! Super refreshing on a hot day! I can't wait to try more things on this menu! This place also had NON DEEP FRIED sweet potato fries with an amazing mayo-free creamy chiptole dipping sauce! Another thing I would like to mention (which is very important to me) is how amazing their customer service was. I was sincerely impressed and when me and my roommates came (indecisive as always) they were helpful and patient! Cudos to the workers;)

Seasons 52:
On the more high end side of te ealthy dining I've tried would have to be Seasons 52! This is an amazing restaurant that orders the best quality, organic, and healthy ingredients to mix up on their menu. The menu changes frequently and each day has seasonal specials the chef prepares fresh. The experience is a little more pricey but is DEFINITELY worth it! Everything on the menu is under 450 calories! Guilt free!!!!!!!!!! Nothing better than the feeling of enjoyig a delicios meal our and not feelig like you are taking steps backwards! I suggest the salmon salad! My brother got the filet mignon which was amazing as well! Celebrate a night out and do it right! Seasons is the place to be;)

True Food Kitchen:
This place is OUTSTANDING. Seriously delicious food. I am stunned with how good True Food can make healthy food taste so decadent and delicious. There isn't one appetizer, main course, or beverage I didn't like. This place is a must try!

Thea's Simply Baked Salmon

Salmon is one of my favorite protein sources. For some reason it doesn't need much added condiments or flavor, besides some seasoning. This baked salmon is delicious, and can be served with relatively anything. You can serve on a bed of greens, with veggies and brown rice, over some whole wheat pasta, cut up on a tortilla as a taco, etc.

Thea's Simply Baked Salmon

Wild Salmon (try to avoid farm raised, and also none with added artificial color)
Cumin
Salt
Pepper
Oregano
Red pepper flakes
Garlic
Chili powder

1. Preheat oven to 375 Degrees.
2. Spray baking sheet with non-stick spray.
3. Sprinkle Salmon with all the seasonings.
4. Bake for about 20 minutes, or until cooked through.

Thea's Zesty Dip It, Dress It, & Spread It

I whipped up the most delicious mixture to eat alone, use as a salad dressing, dipping (veggies, or baked tortilla chips), or spreading (whole wheat bread, tortillas, crackers, rice cakes).

Thea's Zesty Dip It, Dress It, & Spread It

3/4 C. Cottage cheese
2 Tbsp. Organic salsa
1 Tbsp. Pepitas
1 Tsp. Red pepper flakes
1/4 Avocado
Salt and pepper to taste.

1. In small bowl mix pepitas, salsa, red pepper, salt, pepper.
2. Add avocado and cottage cheese.
3. Mix and serve.

Thea's Summer Sweet & Spicy Slaw

Sometimes in the summer, things just don't sound appetizing. I like refreshing things, but salad can get repetitive, and smoothies just don't always fill me up. I wanted a snack and I wanted it to taste amazing. I was planning on eating an apple and almonds, but c'mon in all honesty it is BORING. For this reason, I spiced up and sweetened a little mix of everything.

Ingredients:
1 Apple (I used an organic Fuji)
1/2 Cabbage
1 oz. Almonds (raw unsalted)
2 Tbsp. Apple cider vinegar
1 Packet stevia or 1 tbsp honey
1 Tbsp. mustard
About 1/2 tbsp red pepper flakes (or sprinkle to taste)

1. Julienne apple, and chop slaw.
2. Throw in to big bowl and mix up.
3. In small bowl mix stevia (or honey), red pepper, apple cider vinegar, and mustard.
4. Pour mixture over salad, and toss.
5. Add almonds on top of your salad for a little crunch!

I eat this as a mid-day snack, but if you want to make it a meal you can always add tuna, shrimp, tofu, chicken, or any other lean protein.

Clean Eating Indian Salmon Wraps

Clean Eating Indian Salmon Wraps
Makes 2 Wraps

Ingredients:
8 oz. Grilled Salmon (Cooked with Indian Spices Curry, Garam Masala, Tumeric, Cumin)
2 Whole wheat low-carb tortilla (Sonoma, La tortilla factory, or Tumaro's)
1/4 c fat-free greek yogurt
1/2 lemon -squeeze for juice
1 sliced cut up pickle
1 sliced pepperoncini
Pinch dill
Pinch pepper
Garlic to taste (I used 1/2 a small clove)
1 small celery stick

1. In a medium sized bowl use a fork to break up the Salmon (It should flake apart).
2. Add in the rest of the ingredients.
3. Mix, and then put on wrap.
4. Eat and enjoy.

We packed ours up and went for a bike ride:)
Eating healthy can be fun, simple, and delicious if you plan for it:)

Thea's Clean Eating Quinoa Bison Meatballs

I am a sucker for quick bites. Since I eat about every three hours, if I am out running errands sometimes I get frustrated that it is time to eat when I am busy. Even when I'm at work I get so busy that I need to make sure I remember to eat, because I get starving but busy. I was thinking of making something with carbs, protein, and veggies so it is balanced; at the same time something you don't necessarily have to eat with utensils. I decided to make meatloaf, but thought it would be even more CONVENIENT to make meatballs. I just grab some and throw them in a little container and I am out the door! Easy peasy!
-

Thea's Clean Eating Quinoa Bison Meatballs

Ingredients:
1 lb grass fed organic bison (this is buffalo, but you can use extra lean turkey)
3 egg whites
1 1/2 c. cooked quinoa (I used red quinoa)
1 chopped and diced red bell pepper
1/4 chopped and diced onion
Pinch cumin
Pinch pepper
Pinch

1. Preheat oven to 350.
2. Mix all ingredients in a large bowl
3. Use non-stick spray on pan.
4. Roll mixture in to little balls

5. Cook for 20 mins, or until cooked through

You can serve this over spaghetti squash, with mixed sauteed veggies, or even on a salad. Get creative!

Thea's Tips to Switch Up Your Salad

I love salad! I just realized I haven't been eating it lately, because I got bored with my regular old salad. Today I changed it up.
Instead of romaine lettuce (delicious) I decided to try kale, and spinach leaves. I chopped them up finely so they would be easier to nom on! I threw in some grilled chicken breast, some carrots, avocado, red onion, tomato, and last but not least today I added.....DRUMROLLLLLLLLLLL........... a broken up unsalted RICE CAKE!!! Mmmmm top that with some balsamic vinegar and I was in heaven. The rice cake made it sort of like croutons on my salad (without the guilt and excess empty calories).

Some other tips to change up your salad.
-Add sliced fruit
-Add some unsalted nuts or seeds ( I like pepitas, sunflower seeds, pumpkin seeds, sliced almonds, or walnuts)
-Add salsa or lemon juice instead of dressing
-Add chickpeas, or black beans for some added energy
-I love the mixture of chopped dates and avocado (no dressing needed)
-Fat free feta cheese (if you must add cheese, but not necessary at all)

Hope these tips help:) Now feast away on a BIG healthy salad!