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Chicken Stir Fry

I honestly, think this has been the most exciting meal I ever made! It required a lot of cutting but I liked it because I could make it my own. I work with a lot of Hispanics, so their always making tacos,, stir fry with vegetables, and/or rice and beans. So this recipe was inspired by them! Check it out below

Ingredients:

1 container of chopped mushrooms

1 Red, yellow, and green pepper (any color of your choice)

1 sweet onion

Olive oil

2 cups of rice

1 tbsp of butter

Corn tortillas

1 pack of Chicken tenderloins

Salt & Pepper

1/2 cup Teriyaki marinade sauce

Instructions:

First marinate your chicken for about 20 minutes. I used salt, pepper, and teriyaki marinade sauce found in the store (I’m pretty sure you can make your own marinade as well). I mixed that all up with the chicken in a bowl and let it sit in the refrigerator. I then prepped the vegetables. I cut the peppers onions, and mushrooms into small pieces on a cutting board and then sat them aside. I put a skillet with olive oil in it on medium heat to cook the vegetables. Once I cooked them and they were soft, I put them inside of a bowl and covered it with paper towel, while I put the chicken in the same skillet that the vegetables were cooking. I let the chicken get done to wear I could slice them. I cooked them on both sides for about 10 minutes. Once they were done I took them out the skillet and placed them on a cutting board. I chopped the chicken up quite small. Once that was done I placed the vegetables and chicken back into the skillet. Mixed it up real good and let it cook for about another 5 minutes. While doing this I put on the rice with water, a tad bit of salt, and butter. After they were both done, I used a non stick pan to heat up a corn tortilla. I eat corn tortillas instead of flour because it is gluten free :). Lastly,  I served the stir fry on the corn tortilla with rice on the side.

Amazing meal, and good for lunch the next day. During lunch, I just ate the stir fry and rice no tortilla. My mom and I will make it again, but want to add a twist. Let me know how this wonderful vegetable stir fry turns out for you!

Check out a small video of the process here! MG_6005

KIONA XO

Easy Healthy Dinners

Turkey Burgers with Mixed Vegetables 

There are times when we need very quick but yet healthy meals for dinner. Easy healthy dinners are the answer. I know that if some of you work a lot, it can be hard to always cook gourmet meals and/or meal prepping may just not be your thing. So this is when easy healthy dinners are very beneficial and come in handy. Most of the time, I’ve noticed that easy healthy dinners don’t require so much thinking, unthawing, additional ingredients, or major time in the kitchen. When I say these are quick, these are quick easy healthy dinners for you! To start, I thought of turkey burgers and mixed vegetables! Check out below what I did to make this quick easy healthy dinner!

Prep Time: 5 minutes

Cooking Time: 20 minutes

INGREDIENTS:

Butterball Turkey Burgers (or you can buy ground turkey to make your own, the ones by Butterball are already seasoned, they’re just frozen)

Olive oil

Worcestershire sauce

Romain Lettuce Leaf

Mixed Vegetables Steamables Pack  (these come frozen too or you can make your own mixed vegetables) try to use peas, string beans, and carrots

Salt & Pepper

Butter

See not many ingredients were required! Very quick.

INSTRUCTIONS:

I put enough olive oil at the bottom of the skillet pan to cover it and let it warm on medium heat. I then placed the turkey burgers on the skillet and let each side cook for about 7-8 minutes. Once they get some color and steam then I begin to add the Worcestershire sauce just for a tad bit of flavor. You will see it marinate inside of the burger (yummy).  While they are cooking you can begin to cut your Romaine lettuce leafs in the shape of a bun, so basically a circular shape. You want to use lettuce instead of a bun because this is an easy healthy dinner where you get your vegetables and protein. By replacing the bun with a lettuce it makes the healthy dinner lighter on your stomach and you will not have to deal with a gluten bun. Make sure you wash off your lettuce before placing your turkey burger on it. You may also want to boil a pot of water on medium heat to add your vegetables in. As the vegetables are boiling, once you notice they are soft pour some of the water out of the pot to where you can only see the water at the bottom of the pot. Begin to add salt and pepper to season and also butter to soften the vegetables.

If you would like anything extra you can add cheese, and/or ketchup to your burger. You can also replace the mixed vegetables with another type of vegetable like broccoli, spinach, squash, etc. Bite it as if you are biting a burger with a bun. You can also pack this for lunch the next day. Use a meal prepping bowl/container and put your burger on one side and your vegetables on the other side. Use a ziplock bag for your lettuce.

See? An easy healthy dinner that could be done in a matter of minutes. This meal only will take 20 minutes. But overall the best thing about this meal is that it is also healthy. It’s very seldom that a quick easy healthy dinner is nutritious. But sometimes we all don’t have time to cook gourmet meals, so I hope this helped all of you who are always in a rush but also want to eat healthy!

Comment below once you’ve tried this and let me know how it came out!

KIONA XO

Healthy Recipe Ideas for Football Season!!

Hello All,

So, football season is here! I know that this time of year is huge for a lot of you competitive football fans out there! So with football comes food right? I know many of you are guilty of it because although I do not watch football like that, I am always there for the food party :). It is hard to turn down. Well the only way to pig out is to have healthy recipe ideas going for your football night parties. Now if you watch football at a bar or a lounge it may be hard to order healthy foods there, but the healthy recipe ideas I am going to provide you with today are for home recipes. I know that is typically where most football is watched, is inside of your home with lots of people and entertainment. Now you can add some healthy recipes to your food menu. Here is how you do it:

Since I am not a football fanatic, basketball is my thing! I had to get creative with the healthy recipe ideas. I am going to begin with the easy ones that are quick.

  1. Fruit/Vegetable Tray- You CANNOT go wrong with these like at all, they are good for any type of party. & you know whats even better? When you make your own fresh fruit ad vegetable tray. But about three kinds of fruit and three kinds of vegetables to keep it simple. I am thinking green grapes, kiwi, and strawberries. Sometimes strawberries may be out of season at this time, so get a Gala apple and slice those up too. Place them neatly on a tray that you can easily buy. For vegetables get broccoli, carrots, and sliced cucumbers. For decoration you can have trays of almond butter for dipping!
  2. Spinach Dip- I know this is a favorite because it serves such a large group of people. But there is an awesome healthy recipe idea! There are so many recipes out there but you want to make sure you use fresh spinach and all fresh ingredients. As for chips try tortilla chips.
  3. Deviled Eggs- This is a super easy healthy recipe fact, you are still getting protein by eating eggs and watching football!
  4. Oven roasted wings- You can serve some baked drums and wings, this is a go-to for a large group of people!
  5. Sweet Potato Fries- You can easily bake these for 25 minutes. Cut the sweet potato into small sizes that look like french fries
  6. Chicken and Beef Kabobs- As pictured I cut these and placed vegetables in between. Make a lot each person will use about two!

I hope the football season healthy recipe ideas worked for you! I think this will be a great idea to throw a Super Bowl party using some of these healthy recipe ideas. Don’t forget these are just suggestions I would love to hear what you are cooking for football nights!

KIONA XO

Egg Breakfast Muffins

SO SIMPLE healthy eating recipe for breakfast! Breakfast is the most important meal of the day, and for me it truly is! It helps me get my day started and start me off feeling all good inside. You should see me in my car jamming to my music because I am full off of nutrients from my breakfast. On the other hand, I can absolutely say that breakfast has to be quick but fulfilling for me. The reason I say quick is because I have to grab and go most of the time in the mornings because I am late (I am working on this by the way lol). I begin to think what can help me to get out the door quicker but also have a healthy eating breakfast. I begin to surf the web and I see how you can prep your food prior to the morning. This helps but it requires time to, but I came across a recipe I wanted to try for myself that included protein and vegetables with a dash of taste!

They are called egg breakfast muffins! The healthy eating recipe was the easiest recipe I ever made in life. I am glad it was easy because I am not the best recipe follower but I am working on that too. Below I shared with you the ingredients and how to prep for this amazing healthy eating recipe!

Prep time: 5 minutes

Cook time: 15 minutes

Calories: 140 calories

Ingredients:

Cooking spray

6 Eggs

1 cup of cooked chopped spinach

1/4 cup of crumbled turkey bacon

1/4 cup of shredded cheese

Salt & pepper

Muffin pan

Non-stick pan

Olive oil

Instructions:

  1. Cook the spinach using salt, pepper, and garlic and herb seasoning in a non-stick pan after applying olive oil. Chop the spinach using a sharp knife to make it easier for it to blend. After it is chopped set it to the side.
  2. Preheat the oven to 375 degrees. Spray the muffin pan with cooking spray to prevent stickiness.
  3. Proceed to cook the turkey bacon in a non-stick pan until done. Chop up the bacon using a sharp knife or simply use your hands to pull apart the bacon into pieces. (Make sure your hands are clean!)
  4. Crack the eggs into a cooking bowl and use a whisk or blender to blend the eggs until they are smooth.
  5. Add the spinach, bacon, and shredded cheese to the egg mixture and continue to stir until all the ingredients look blended and combined.
  6. Divide the mixture evenly in the muffin cup pan.
  7. Bake for 15 minutes or until the eggs are set.
  8. Serve during breakfast or store in the refrigerator until ready to eat!

Super easy right and it takes no time! For this particular healthy eating recipe, I liked that I could save the breakfast muffins and not have to eat them immediately that day. Each morning I grab one from a ziplock bag and pop it in the microwave and go. I hope that this was beneficial to all of you breakfast people out there, and hey you never know you may like this healthy eating recipe for a snack too!

Be sure to add your own flavor and switch it up to your kind of liking! Comment below your thoughts and how you might try this healthy eating recipe!

KIONA XO

OH SMOOTHIES!

I have been debating so long about making smoothies and I actually did it! Yay for me! I either didn’t have all the ingredients or I kept putting it off. It was one day when I was on Pinterest (my weakness of course) and all these smoothie recipes kept popping up and then I had a conversation with my classmate about healthy eating recipes for smoothies. I thought to myself this is a sign and it’s time to make a smoothie. I also seen a picture of myself that gave me some motivation to get my body right by always making healthy eating recipes even if it is not smoothies. Well I saved some pins from Pinterest and looked at the healthy eating recipes for smoothies that attracted to me. There were so many I had to stop myself at 5 because I would have got overwhelmed. Once I seen a simple one, that could get me going (because its been almost two years since I made a smoothie) I stopped and was like “I am going to start with this one.” I got in my car and ran to the grocery store quick. The best thing I like about healthy eating recipes for smoothies is that it doesn’t require me to go to all these healthy food supermarkets. I went to a grocery store that was only 7 minutes away from my house to get the ingredients. Another great thing about this smoothie is that I already had frozen fruit, cinnamon, and honey because like I said I planned on doing it while back so I had the ingredients, I just never got around to it. So I knew this grocery run was going to be quick and easy because I didn’t need a lot. I knew it was going to be quick so I wrote down all the ingredients to this smoothie healthy eating recipe on my phone. I usually hand-write it because I can easily slash a line through it when I have put the item in the grocery cart. Once I got all my things (of course I grabbed other healthy foods and snacks I seen) I got back in my car and made it back home. I unraveled all the ingredients, got the blender, and got going. I noticed that once I read the healthy recipe over and over I easily remembered so I didn’t have to rely on my phone as much. Check it out below!

Ingredients:

2 cups of baby spinach

2 cups of frozen mixed berries

1 cup of vanilla almond milk

1/2 cup of vanilla greek yogurt

1/4 tsp of honey

3 ice cubes

Blender

Paper towels

Smoothie cup

Spoon (for tasting)

Instructions:

Place the spinach in the blender cup and mash it down at the bottom. Next I put the berries in and mashed those down too. (This helps create space for your other ingredients). Poured the almond milk with the rest of the ingredients. Scooped up the greek yogurt and dump into blender cup. Squirt the honey on top. Put three ice cubes. Put the top on and BLEND! Super easy healthy recipe right?

I think this is an awesome first healthy eating smoothie recipe to try at home. It is also inexpensive and we all like inexpensive right? I do! Try it at home for your children and for those busy mornings. It really helped me to get out the house much quicker. I just had to grab my bottle and go! No messing with the microwave or eating and driving this time! Super easy, I think this will be my go-to for breakfast. I was able to get a good serving of vegetables, fruits, and some natural sugar! I couldn’t complain. I actually felt full and I was ready to get my morning started! Start yours off with this amazing healthy eating smoothie! I hope you enjoyed this as much as i enjoyed writing it.

KIONA XO

Gluten Free Banana Blueberry Pancakes

Prep Time: 5 minutes

Cook Time: 2 minutes

Portion Size: 6-8 pancakes

Ingredients: 

2 bananas

1/2 cup of corn starch

1/2 cup of blueberries

1 tsp salt

1 tsp sugar

1 tsp unsalted butter

1 tsp baking powder

1 egg

Directions:

Mash bananas with fork then all the ingredients in a mixing bowl, then mix with a beater (it is much easier). Pour one portion in a skillet and cook for 1 minute, then flip it with a spatula and let cook for 1 minute on the other side of the pancake. You can cook  until the pancake is golden brown.

For extra toppings:

1/2 cup of powdered sugar

Try it with 100% pure Maple Syrup, Lite Molasses, or create your own! For ideas, please comment below!

Kiona XO

Wild Silverbrite Salmon with Honey Mustard Pan Sauce

So last night I made this healthy eating salmon recipe and I was really excited because it was super easy and only took about 20 minutes. It could probably take less time than that if you’re really prepared with all of your ingredients in front of you. Although I may have rushed this healthy eating recipe the glaze and taste was really good. Thanks to Trader Joe’s for this awesome salmon recipe. Most of these ingredients you have at your home, the I only needed to buy one thing from the list. These are my favorite type of recipes because I am always on the go and may not have time to always buy a lot of ingredients and then take time to make them. If you are on the go like me then you will understand that QUICK AND EASY healthy eating recipes are the go to’s! I am pretty sure you can use any salmon you’d like but I prefer wild-caught salmon it is the healthiest meat you can possibly eat. Wild-caught salmon compared to farm raised salmon is fresh and contains many sources of vitamins and minerals our body needs to remain healthy. The wild-caught salmon I bought from Trader Joe’s were 3 pieces and very thick in size, I couldn’t even finish a whole one. Check out this healthy eating recipe below!

I hope you enjoy it! Try it out and comment below.

Servings for: 3-4 people

Prep Time: 5 minutes

Cook Time: 20 minutes

Ingredients: 

2 tbsp olive oil

2 tbsp unsalted butter

2 tbsp Trader Joe’s Whole Grain Dijon Mustard

Few grinds of black pepper

1lb of Silver Brite Salmon (frozen or unthawed)

1 tbsp raw honey

1/8 cup water

Instructions: 

Add olive oil and butter to a medium heated skillet pan. Add the dijon mustard, stir and combine with the olive oil and butter for about 1-2 minutes to toast the mustard seeds. Add salmon to the pan and sprinkle your grinds of black pepper onto the salmon. Let it took on each side (if frozen for 6 minutes) and (if thawed for 3 minutes) until each side is lightly browned. Turn the fish and mix in the honey and cover with a lid to complete the cooking. If you notice your seeds are burning you may want to turn down the heat (this seemed to work for me). Fish should be opaque but not dark brown or overcooked. Once each side is finished cooking, remove the fish and place them on a plate. Place the skillet back on the eye and add water to pan to make your glaze. At this point I added 1 tsp of the whole grain dijon mustard and and 1 tsp of honey to the pan along with the water. Stir this altogether on high heat and then pour the glaze on top of fish and serve.

I made sure to put all the glaze on the fish to prevent it from becoming dry. For a side dish i made mixed vegetables but next time I will try it with a sweet potato! I packed my lunch that day and bought leftovers of this amazing healthy eating recipe!

KIONA XO

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