Spanish Turkey Meatball Soup

spicey-turkey-soup

 

Ingredients:

1 pound of 93% or better lean ground turkey

1 cup frozen and defrosted spinach

Whites from 2 large eggs

2 teaspoons of group cumin

1 teaspoon of ground black pepper

2 teaspoons of dried oregano

2 teaspoons parsley flakes

1-tablespoon balsamic vinegar

1 cup of diced yellow onion

2-3 diced Poblano or other chili peppers (depending on how much spice you like)

6 cups of low sodium chicken broth or home made stock

½ cup of cook cauliflower rice

2 tablespoons of limejuice

2 tablespoons of water

1-2 minced jalapeños

2 tablespoons of minced cilantro

 

uncooked-meatballs

 

Directions:

  1. Combine turkey, spinach, egg whites, 1 tsp. of the cumin, ½ tsp. of the ground pepper, and 1 tsp. of the oregano in a mixing bowl mixing gently until evenly combined.
  2. Line a large cookie or baking sheet with wax paper.
  3. Shape turkey mixture into small 1.5-inch balls and place on the wax paper.
  4. Place sheet of ready to cook meatball in the refrigerator for now (about 20 minutes)
  5. In a large soup pot heat the water and limejuice to medium high and add the diced yellow onion and cook for about 3 minutes.
  6. Next add the Poblano peppers and the remainder of the spices and cook for an additional 2 minutes.
  7. Now add the broth and turn the heat to high in order to bring to a boil.
  8. Once the broth has reached a boil take the heat down to simmer.
  9. Slowly and carefully spoon the meatballs into the simmering broth.
  10. Simmer for 8-10 minutes.
  11. Next add in the cauliflower rice and cook stirring as needed for 5-7 minutes.
  12. Remove the soup from heat and garnish with the jalapeno, cilantro, and lime slices if wanted.

Enjoy! Makes about 6 servings!

Nutrition information

  • Serving size: about 1⅔ cups
  • Per serving: 250 calories 5 g fat (1.5 g sat);  7 g fiber;  12g carbohydrates; 29 g protein

Green and White Cookout Friendly Appetizers!

Summer is heating up and so is your body! Don’t let food through you off track!  Here are a couple ideas for healthy appetizers at your Holiday Weekend BBQ’s 🙂

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Green and White Chicken and Zucchini Poppers

Ingredients: 2 lbs Extra Lean Chicken Breast Ground 4 cups Peel On Zucchini Grated 5-6 Chopped Scallions 6-8 tbsp Minced Cilantro 4 tbsp of Minced Garlic 2 tsp Sea Salt 1 tsp Ground Black Pepper 1 tsp Cumin Powder Non-stick cooking spray Directions:

  1. Mix ground chicken with zucchini, scallions, cilantro, garlic, salt, pepper, and cumin. (mixture will be wet)
  2. Heat a medium sized frying pan to medium and coat with non-stick cooking spray.
  3. Make heaping tablespoon sized meatballs and scoop them into the pan.
  4. Cook for about 5-6 minutes on one side and maybe slightly less on the other side, or until they are golden brown and cooked through to the center.
  5. Preheat over to 400 degrees.
  6. Spray a baking sheet with non-stick cooking spray.
  7. Scoop meatballs onto pan.
  8. Bake for 20-25 minutes.
  9. Serve as an appetizer with guacamole, salsa, or your favorite sauce for dipping.

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 Green and White Spinach and Artichoke Dip!

Ingredients: 1 cup raw cashews 3 cups warm water 5 garlic cloves 2 tsp sea salt 1 tsp garlic salt 1 tsp garlic powder 1 tsp onion powder ¼ cup nutritional yeast ¼ cup apple cider vinegar ¼ cup water ½ of a Spanish onion diced sprinkle of ground black pepper 16 oz package of frozen chopped spinach, cooked per directions on bag (can also substitute kale for spinach or go 50/50) 16 oz fresh or canned artichoke hearts, cut into quarters Directions:

  1. Preheat oven to 400 degrees
  2. Blend the following in heavy duty blender or food processor:

-cashews – water -garlic cloves – sea salt – yeast -dash of pepper

  1. Blend until smooth.
  2. Sauté the diced onion in non-stick spray and a couple tablespoons of water.
  3. Once the onions are soft add ¼ cup water abd ¼ cup apple cider vinegar.
  4. Add a sprinkle of sea salt and let simmer on low for a couple minutes.
  5. Pour the cooked (and drained) spinach and the cashew mixture into the onion mixture in the pan and mix.
  6. Next add the artichokes, garlic salt and powder, and onion powder and mix.
  7. Transfer into a 13×9 baking pan (or other oven safe pan depth can differ)
  8. Bake of 10 minutes. Remove from over and stir well. Then bake again for another 10-15 minutes.
  9. Remove from oven and let cool. Garnish with your favorite vegetables like diced tomatoes or chili peppers.
  10. Serve with celery sticks, sliced cucumbers, sliced peppers, broccoli, and cauliflower!

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Green and White Cleanse!

 

#GreenandWhiteCleanse

 

Before starting any training program it is 100% necessary to make sure that your diet is also on par.   If you want to change your body you are going to have to change both the way you eat and the way you exercise.   To reap the greatest benefit from your fitness routine you must feed your body the nutrients that it needs to repair and rebuild itself and you must avoid eating things that are not of value to your body.

 

It is important to change your attitude towards food. Food is fuel. You need to eat to live, not live to eat.

The Get Kristen Fit method of diet overhaul begins with a green and white “cleanse”. 

 There are 3 reasons for the cleanse:

 

1.  To challenge participant’s to a task that is very possible but also is very difficult for many. It is 100% a mental challenge to                   make drastic dietary changes, fight cravings, and stop making excuses.   If you cannot complete a four-day cleanse, you are probably not in the right mentality to make lifestyle changes at this time. I have a very strong belief that if you make a commitment to do something you DO IT 100%, you do not just try to do it. You either DO IT, or don’t waste your time.

2.  The cleanse is also beneficial to your body because it will start to clean your systems of all the unnatural crap that is probably in your diet to start. Anything that is not raw in the store most likely has added preservatives and chemicals in it. The added fiber from the greens will help to clear your digestive tract of backed up waste debris so therefore your body can absorb nutrients more easily going forward.

3.  By preparing for and doing a cleanse, you will also be ready to start making long lasting lifestyle changes.   You will learn that the key to eating cleanly is just to always be prepared ahead of time. Failure to prepare is preparing to fail.   After removing non-vegetable carbohydrates completely for just a short period of time many people will lose cravings for them. You will get a better grasp of what things caused these cravings (low blood sugar, tiredness, thirst etc), and you will feel more energetic during the day and sleep better at night! You will also feel less bloated and more many people lose up to 10 pounds in the first week!

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The Green Veggie and White Protein Cleanse:

(The goal is to stay with this diet for a minimum of 4 days to a maximum of 10 days)

What to eat:

Read below, there are NO excepctions.

White Fish (haddock, cod, tilapia, etc.)

Chicken or Turkey (Lean, boneless, skinless, or ground)

Broiled, baked or grilled, with lemon, garlic, or pepper or other non salt seasoning only to flavor.  No oil except for a dusting to non-stick pans.

Green Veggies (broccoli, broccolini, asparagus, green beans, spinach, kale, lettuce, brussle sprouts, cucumber etc.)

Boiled, steamed, baked, grilled,

Try to eat 3 medium sized or 5 smalls meals a day.  Snack on green veggies! As long as you are eating from the list above do not worry about how much, eat as much as you want! Eat before you are hungry . Eat the second you start thinking about any food. Drink tons of water, aim for ¾ you body weight in ounces of water each day ( if you weigh 150 pounds, you should drink 112 ounces or about 14 cups of water per day. You are also allowed black coffee and or tea. No dairy, no sugar or artificial sweeteners.

If you absolutely cannot muster meat and veggies for breakfast then your next best option is to drink fresh raw green veggies, juiced or blended in a smoothie. For taste, juices usually have fruits added, so try to make juices with lemon or lime to flavor. Juices from Joos , SUJA or Blueprint are available at wholefoods pre-made but these green juices all contain apple so use this as a last but next best option.

 

It’s best to have a friend or group to cleanse with so that you can be supported and motivated by others. Make sure to take pics of your meals and share with the group so that people can feed off of each other’s positive energy as well as get ideas from each other. For social networking purposes make sure to tag #getkristenfit and #greenandwhitecleanse .

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Directions for coming off of the cleanse and nutritional guides going forward are available from Kristen. Please email Kristen@getkristenfit.com to join a program

Recipe of the Day: “Start Your Engine Green Juice”

Cleansing and can’t muster eating whole veggies for breakfast? Try this fresh juice!

Ingredients:

1 large cucumber

1+ cup kale leaves (large handful)

1+  cup romaine lettuce  (large handfull)

2 celery stalks

1 large broccoli stem

1/2 lemon peeled

1/2 lime peeled

1 medium apple (preferably green) if needed for taste

Directions:

1. Wash all ingredients

2.  Juice all ingredients.

4. Blend in additional ice if wanted.

5. Makes 1 serving.

6. Enjoy immediately

 

Recipes of the Day: Lauren’s Favorite Smoothies!

Starting next week, my Summer Shape Ups will all begin replacing 1 meal per day with a nutrient rich smoothie.  So I will start posting more recipes for you to try to get your taste buds ready for this challenge!

Chocolate Blackberry Protein Smoothie

Ingredients:

1 cup frozen blackberries

1/2-1 whole fresh or frozen banana

1 cup unsweetened vanilla almond milk

1 heaping scoop of chocolate protein powder

1-2 cups for fresh washed spinach

Handful of ice cubes

Directions:

1. Pour almond milk  into the blender, blend and slowly add in spinach until liquified.

2. Next add in the remaining ingredients and blend for about 1 minute until desired consistency is achieved.

3. Enjoy!

PB & J Smoothie

Ingredients:

1 cup of fresh strawberries

1 or 1/2 fresh or frozen banana

1 or 2 tsp of all natural peanut butter

1/2 cup of plain fat free greek yogurt or skim milk

1-2 cups of fresh washed spinach

1 handful of ice cubes

Directions:

1. Pour the yogurt or milk into the blender, blend and slowly add in spinach until liquified.

2. Next add in the remaining ingredients and blend for about 1 minute until desired consistency is achieved.

3. Enjoy!

Recipe of the Day: “Chocolate Protein Power Punch Shake”

Ready to replace one meal per day with a nutritous shake? Here is a great one to try!

Ingredients:

1 cup unsweetened vanilla,chocolate or plain almond or coconut milk

1 quarter cup organic pasteurized egg whites

1 scoop chocolate whey protein powder

Handful of raw nuts, preferably pecans, cashews, almonds, or Brazil cut in pieces

1/2 small cooked sweet potato, peeled.

2 tsp dark cocoa powder

1/2 cup of ice cubes

To taste and for added sweetness consider adding: 1-2 packets of stevia, 1 tsp cinnamon, 1/2 frozen banana, 1 tsp vanilla extra, 1/4 tsp sea salt,  or 1 tsp peppermint extract.

Directions:

1. Pour liquid base (coconut or almond milk), egg whites and nuts into the blender and blend until nuts are pureed.

2. One at a time, add the rest of the ingredients, and blend until creamy.

4. Blend in additional ice if wanted.

5. Makes 1 serving.

6. Enjoy immediately

 

Recipe of the Day: “Kale Smoothie”

Starting next week, my Summer Shape Ups will all begin replacing 1 meal per day with a nutrient rich smoothie.  So I will start posting more recipes for you to try to get your taste buds ready for this challenge!

Ingredients:

2 cups washed and chopped/ de-stemmed kale

2 scoops plain or flavored whey protein powder, 1 cup greek yogurt, or 3 ounces of tofu.

1 cup of berries

1 medium banana

1 1/2 cups of unsweetened almond milk or water

Handful of ice cubes

For an extra bonus add 1 tablespoon  of flaxseed, chia seeds or cocoa powder.

Directions:

1. Pour liquid base (water or almond milk etc) into the blender, and slowly add in chopped kale until liquified.

2. Next add in the protein  and mix well.

3. Following with the remaining ingredients and mix until desired consistency is formed.

4. Blend in additional ice if wanted.

5. Makes 2 servings.

6. Enjoy immediately

 Nutrition Content: Calories approx  320, Carbohydrates approx. 30 grams, Protein approx 32 grams, Fat approx 8 grams

 

Recipe of the Day: “Veggie and Egg Muffinless Muffin”

Great for breakfast or anytime! Try this simple recipe for a quick and easy on the go  protein and vitamin filled meal or snack.  Makes 12 servings.

Ingredients:

 12 organic large eggs

1 cup of chopped broccoli

1/2 cup of chopped mushrooms

1/2 cup of chopped peppers any variety

1/2 cup chopped spinach, kale or chard, or ground in blender or food processor

1/4 cup finely chopped onions

2 tablespoons of finely chopped jalapeño

Olive, coconut or similar oil to lightly grease pan

Directions:

1. Preheat oven to 350 degrees

2. Lightly scramble eggs in a large bowl using a fork.

3. Lightly grease muffin trays, on bottoms and sides of cups.

4.  Add chopped veggies to the egg mixture and stir, add ground black pepper to taste.

5.  Fill muffin tray cups with the egg/veggie mixture , stop a little below the top of each cup.

6. Bake in preheated over for about 15 minutes or until lightly browned.

 Nutrition Content:

Calories approx 100, Carbohydrates approx. 4 grams, Protein approx 8grams, Fat approx 5 grams

 

Recipe of the Day: “Meal Replacement Smoothie”

Here is a quick and basic recipe for a protein smoothie to use as a meal replacement!  Try replacing 1 meal per day with this smoothie to boost your weight loss and energy!

Ingredients:

2 cups washed and chopped spinach

2 cups water, coconut water, or unsweetened almond milk

1 medium banana or mango sliced (frozen)

1 cup mixed berries (frozen)

1  heaping scoop unflavored or vanilla protein powder ( I like Met-Rx or BioChem Vanilla whey protein)

2 teaspoons chia seeds

Directions:

1. Pour liquid base (water or almond milk etc) into the blender, and slowly add in chopped spinach until liquified.

2. Next add in the protein powder and mix well.

3. Following with the fruit and chia seeds and mix until desired consistency is formed.

4. Blend in additional ice if wanted.

5. Makes 2 servings.

6. Enjoy immediately

 Nutrition Content: Calories approx  287, Carbohydrates approx. 30 grams, Protein approx 25 grams, Fat approx 5 grams

 

Recipe of the Day: “No Bake Carob Protein Bars”

Here is a quick and basic recipe for a non-bake protein bar, using protein powder.  Use any flavor/brand that you like but I reccomend using a flavored one. Tweak the recipe to meet your dietary needs just make sure to aim for a cookie dough like consistency. You can even roll into balls rather than cut into squares! Enjoy! (makes 24 servings)

Ingredients: 

3 cups of rolled oats ( blend in blender or food processor to make a flour)

1 cup of your favorite flavored protein powder ( I use Cellucor Peanut Butter Crunch)

1 teaspoon sea salt  (or less to taste)

1 cup all natural peanut butter, almond butter, or similar (I use better’n peanut butter, see below)

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2 teaspoons vanilla extract

1/4-1/2 cup carob chips

1 tablespoon coconut oil

approx. 3/4 cup of unsweetened vanilla or plain almond or cocoanut milk

Directions:

1. Line a 13 by  9 inch pan with parchment paper.

2. Mix the oat flour, protein powder, and salt in a large bowl

3. Add in the peanut butter, vanilla, and coconut oil and start to stir in the almond milk until a desired cookie dough consistency is formed.

4. Put the mixture into pan and roll out until it is flat and smooth.

5. Place in freezer for 10 minutes. Then remove and slice into 24 bars.  Store in refrigerator or freezer in an air tight container. Perfect for before or after a workout, or a mid day snack!

Approx 160-180 calories per bar, 18 grams of carbohydrates, 5 grams of fat, 10 grams of protein