Blueberry Non Fat Yogurt Home Made Ice Cream

8 oz. Non Fat Chobani yogurt
2 pkgs of Stieva
1 cup blueberries (or any kind of fruit)
1/4 cup of non fat milk

Blend in hand blender until smoothie.
Then put into ice cream mixer and 8 minutes later homemade protein packed yogurt ice cream.










ENJOY,
Coach TIA

Blueberry Non Fat Yogurt Home Made Ice Cream

8 oz. Non Fat Chobani yogurt
2 pkgs of Stieva
1 cup blueberries (or any kind of fruit)
1/4 cup of non fat milk

Blend in hand blender until smoothie.
Then put into ice cream mixer and 8 minutes later homemade protein packed yogurt ice cream.










ENJOY,
Coach TIA

PROTEIN SALSA

photo from clean eating website

PROTEIN SALSA 

Ingredients

• Small tomato
• small onion
• garlic
• fresh cilantro
• Serving size source of protein.(i used turkey breast)
• 1/3 of a cucumber
• 1/4 cup salsa(make sure there's no sugar in it)
• 2Tsp of lemon juice
• 1Tsp of balsamic vinegar

Instructions

1. Chop onion and protein and throw it into a frying pan on med heat with some pepper and garlic.
2. Dice up tomato, cucumber and cilantro(also you can use parsley) and put in a bowl.
3. Add lemon juice, salsa and balsamic vinegar to the bowl.
4. Ad onions and protein to the bowl and stir.


Let's Get Healthy,
Coach TIA 

PROTEIN SALSA

photo from clean eating website

PROTEIN SALSA 

Ingredients

• Small tomato
• small onion
• garlic
• fresh cilantro
• Serving size source of protein.(i used turkey breast)
• 1/3 of a cucumber
• 1/4 cup salsa(make sure there's no sugar in it)
• 2Tsp of lemon juice
• 1Tsp of balsamic vinegar

Instructions

1. Chop onion and protein and throw it into a frying pan on med heat with some pepper and garlic.
2. Dice up tomato, cucumber and cilantro(also you can use parsley) and put in a bowl.
3. Add lemon juice, salsa and balsamic vinegar to the bowl.
4. Ad onions and protein to the bowl and stir.


Let's Get Healthy,
Coach TIA 

Fruit and Veggie Smoothie

Ingredients

• 1/4 c. O.J.
• small handful baby carrots
• 1/4 c. frozen blueberries
• handful frozen mixed fruit (pineapple, strawberries, mangos)
• 1/2 frozen banana
• 1 scoop strawberry protein powder
• 2 large handfuls raw spinach
• 1 Tbsp ground flawseed (optional)
• 1 container of yogurt (I freeze mine for these shakes) or 1/4 c Greek yogurt if you don't have protein powder

Instructions

Add ingredients as listed into a blender or smoothie machine. Add water as needed as it's blending. I prefer, freezing everything instead of adding ice cubes. The consistency is similiar to an ice cream shake. I promise, you can't taste the spinach-it's so yummy!

Fruit and Veggie Smoothie

Ingredients

• 1/4 c. O.J.
• small handful baby carrots
• 1/4 c. frozen blueberries
• handful frozen mixed fruit (pineapple, strawberries, mangos)
• 1/2 frozen banana
• 1 scoop strawberry protein powder
• 2 large handfuls raw spinach
• 1 Tbsp ground flawseed (optional)
• 1 container of yogurt (I freeze mine for these shakes) or 1/4 c Greek yogurt if you don't have protein powder

Instructions

Add ingredients as listed into a blender or smoothie machine. Add water as needed as it's blending. I prefer, freezing everything instead of adding ice cubes. The consistency is similiar to an ice cream shake. I promise, you can't taste the spinach-it's so yummy!

TUNA BURGER 

Ingredients

photo from cleaneating.com

• 1/4 cup of egg whites
• 1/2 an onion
• 1/2 a tomato
• 1/4 cup of sprouts
• 1 large spoonful of flax
• pinch of parsley
• pinch of pepper
• 1 Tsp of mustard
• 2 pieces of romaine lettuce
• 1/2 Tsp of garlic
• 1/2 can of drained tuna

Instructions

1. chop onions and throw in frying pan until lightly browned

2. in a bowl mix together tuna, egg whites, flax, parsley, pepper, garlic and onions
3. With hands make into a patty and put on med. heat in the frying pan
4. dice tomatos
5. Once both sides are brown, take off heat and put it on one piece of lettuce
6. Add tomatoes, mustard and sprouts on top and your other piece of lettuce


Let's Get Healthy,
Coach TIA 

TUNA BURGER 

Ingredients

photo from cleaneating.com

• 1/4 cup of egg whites
• 1/2 an onion
• 1/2 a tomato
• 1/4 cup of sprouts
• 1 large spoonful of flax
• pinch of parsley
• pinch of pepper
• 1 Tsp of mustard
• 2 pieces of romaine lettuce
• 1/2 Tsp of garlic
• 1/2 can of drained tuna

Instructions

1. chop onions and throw in frying pan until lightly browned

2. in a bowl mix together tuna, egg whites, flax, parsley, pepper, garlic and onions
3. With hands make into a patty and put on med. heat in the frying pan
4. dice tomatos
5. Once both sides are brown, take off heat and put it on one piece of lettuce
6. Add tomatoes, mustard and sprouts on top and your other piece of lettuce


Let's Get Healthy,
Coach TIA 

Salmon Burger

Salmon Burger Ideas



This is a salmon burger with blue cheese, statued mushrooms, tomatoes, lettuce, and mustard on an Arnold bun with a side of cottage cheese.









This is a Panini salmon burger with mozzarella cheese, red onions on a Ciabatta bun.


Enjoy,
Coach TIA

Salmon Burger

Salmon Burger Ideas



This is a salmon burger with blue cheese, statued mushrooms, tomatoes, lettuce, and mustard on an Arnold bun with a side of cottage cheese.









This is a Panini salmon burger with mozzarella cheese, red onions on a Ciabatta bun.


Enjoy,
Coach TIA

Crockpot Oatmeal

Ingredients

1 cup  oats 

2 cups skim milk (or water)

1 Tbsp naturally sweetened apple sauce 

1/4 tsp. Salt 

1/2 tsp. Cinnamon 

1 C finely chopped apple 

1/2 cup raisins (optional) 

1/2 cup chopped walnuts or almonds (optional) 

Directions

Grease the inside of Crockpot. Put all ingredients inside Crockpot and mix well. Cover and cook on low for 8 to 9 hours. Stir before serving.

Make sure to check my other blog for several variations on what to put into your oats.

Another way :

1 cup of steel cut oats, use 4 1/2 cups water  Add what ever you like cook 8 hours on low of 4 on high.  

Enjoy,

Coach TIA 

Crockpot Oatmeal

Ingredients

1 cup  oats 

2 cups skim milk (or water)

1 Tbsp naturally sweetened apple sauce 

1/4 tsp. Salt 

1/2 tsp. Cinnamon 

1 C finely chopped apple 

1/2 cup raisins (optional) 

1/2 cup chopped walnuts or almonds (optional) 

Directions

Grease the inside of Crockpot. Put all ingredients inside Crockpot and mix well. Cover and cook on low for 8 to 9 hours. Stir before serving.

Make sure to check my other blog for several variations on what to put into your oats.

Another way :

1 cup of steel cut oats, use 4 1/2 cups water  Add what ever you like cook 8 hours on low of 4 on high.  

Enjoy,

Coach TIA 

Orange Cranberry Slow Cooker Oatmeal

Ingredients

1  cup old fashion rolled oats

1 cup chopped apple 

1/2 cup dried cranberries(if not used subtract form nutrition 220 calories, 2 g fat, 48 carbs, 2 fiber, 38 sugar)

1 tbsp butter (can substitute for all natural apple sauce ) 

1 tbsp cinnamon

1/8 tsp salt 

1 cup orange juice 

1 cup water

Directions

Spray the inside of slow cooker with non stick cooking spray. Stir all the ingredients together in a bowl.
Poor into slow cooker.
Cook on very low or warm for 9 hours.


Enjoy,
Coach TIA

Nutritional Info

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 130.7

• Total Fat: 3.1 g
• Cholesterol: 5.2 mg
• Sodium: 14.3 mg
• Total Carbs: 24.9 g
• Dietary Fiber: 2.5 g
• Protein: 2.1 g

Orange Cranberry Slow Cooker Oatmeal

Ingredients

1  cup old fashion rolled oats

1 cup chopped apple 

1/2 cup dried cranberries(if not used subtract form nutrition 220 calories, 2 g fat, 48 carbs, 2 fiber, 38 sugar)

1 tbsp butter (can substitute for all natural apple sauce ) 

1 tbsp cinnamon

1/8 tsp salt 

1 cup orange juice 

1 cup water

Directions

Spray the inside of slow cooker with non stick cooking spray. Stir all the ingredients together in a bowl.
Poor into slow cooker.
Cook on very low or warm for 9 hours.


Enjoy,
Coach TIA

Nutritional Info

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 130.7

• Total Fat: 3.1 g
• Cholesterol: 5.2 mg
• Sodium: 14.3 mg
• Total Carbs: 24.9 g
• Dietary Fiber: 2.5 g
• Protein: 2.1 g

Black Bean Burger

Black Bean Burger

 Ingredients

1 can black beans (drained and rinsed) 

1 large egg 

1/4 cup whole wheat bread crumbs (easy to make - just blend whole wheat bread in a small chopper)

1 clove garlic (minced) 

1tsp chili powder 

1/2 tsp salt

1tsp pepper

1tsp cayenne 

Directions

1. Mash beans in a large bowl with a fork.
2. Add chopped garlic, spices, and egg
3 Stir in bread crumbs gently 
4. Shape into 5 patties, you can refrigerate them if they are not very firm (up to one day ahead)
5. Cook in a hot skillet for @ 6 min. or bake in the oven for 15 minutes. 

You can mix in corn, diced peppers, or cheese in with the patty. 
Put on a healthy bun or pita add things toppings like you would on a hamburger. Just stay away from mayonnaise and miracle whip. Use hummus or blended cottage cheese with spices. (A blog will come soon telling you how to make dips and sauces with cottage cheese that tastes just like sour cream)  




Enjoy,
Coach TIA  

Nutritional Info

• Servings Per Recipe: 5
• Amount Per Serving
• Calories: 73.1

• Total Fat: 1.5 g
• Cholesterol: 42.5 mg
• Sodium: 236.2 mg
• Total Carbs: 11.8 g
• Dietary Fiber: 2.7 g
• Protein: 4.8 g