Brining is a wonderful method for fast, flavorful salmon fillets. The cool thing about this quick brine is that it only takes 15 minutes. Let the fillets brine while you heat up the grill, set the table, and prepare a salad. Then the fillets cook directly on a nonstick skillet (or when I do many fillets I’ll use my pancake griddle) and are done in under 15 minutes.

Why’d I call these fillets “buttery” when there is no butter involved? This you’ll understand once you take that first bite – the buttery quality of the brined salmon is impossible to miss. And it’s oh so enjoyable! I recommend making enough to enjoy leftovers the next day.
Courtesy of RealHealthyRecipes.com

Servings: 4
Here’s what you need

• 8 cups water
• ½ cup kosher (coarse) salt
  
• 1 Tablespoon cracked black pepper
• 1 teaspoon lemon zest
• 4 (6oz) salmon fillets, skins on
• 1 teaspoon sea salt
• 1 teaspoon black pepper

Instructions

1. In a large bowl combine the water, kosher salt, black pepper and lemon zest. Whisk until the salt has dissolved. Add the salmon fillets and let soak for 15 minutes. Remove from the water and pat dry with paper towels.
2. In a small bowl combine the teaspoon of sea salt with the teaspoon of black pepper.
3. Place a large, nonstick skillet over medium high heat. Sprinkle half of the salt and pepper mixture over the skillet and add the salmon fillets, skin side down. Cook until the salmon skins are browned and crispy, about 8 minutes, and sprinkle the remaining salt and pepper mixture over the tops of the fillets. Flip the fillets and cook for an additional 8 minutes, until flaky and done. Serve immediately. Enjoy!

Nutritional Analysis
274 calories, 12g fat, 2g carbohydrate, 0g sugar, 564mg sodium, 1g fiber, and 40g protein.

Here’s a recipe to use those little decorative pumpkins that fill the market this time of year. It’s possible to turn these pumpkins into a quick and yummy dessert.

Here’s the sweet and creamy dessert recipe for baking small pumpkins with coconut oil, cinnamon and a touch of coconut sugar. Eat this wholesome dessert instead of all that seasonal candy to stay on track with your fitness goals!
Courtesy of RealHealthyRecipes.com

Servings: 1

Here’s what you need

• 1 mini baking pumpkin
• ½ teaspoon coconut oil, melted
• 1 teaspoon coconut sugar
• sprinkle of ground cinnamon
• sprinkle of sea salt

Instructions

1. Preheat the oven to 350 degrees F. Fill a small casserole pan with ¼ inch of water.
2. Carefully cut the top off the pumpkin, so that you can set the top back on for baking. Scrape out the seeds and pulp.
3. Pour the melted coconut oil into the pumpkin. Sprinkle with the coconut sugar, cinnamon and sea salt. Place the top back on the pumpkin and put into the casserole pan of water.
4. Bake for 30-40 minutes, until really tender. Enjoy!

Nutritional Analysis
119 calories, 3g fat, 24g carbohydrate, 12g sugar, 246mg sodium, 7g fiber, and 3g protein.

I’m always on the lookout for quick, on-the-go, protein snacks to enjoy after my workouts, and today I have a new one for you to try.

It’s important to fuel tired muscles and refill energy stores after exercise, and while there are plenty of protein bars on the market, making your own protein snacks using wholesome ingredients will help keep you on track with your nutrition and increase fat burn.

Whip up a batch of these tasty morsels to power you through the coming week…
Courtesy of RealHealthyRecipes.com

Servings: 30

Here’s what you need

• ½ cup natural peanut butter or almond butter
• 2 Tablespoons coconut palm sugar
• 1 teaspoon vanilla extract
• ½ cup flax seed meal
  
• ⅓ cup unsweetened shredded coconut
• 1 tablespoon Lily’s stevia-sweetened dark chocolate chips
• ¼ cup rolled oats
• ½ cup protein powder of choice
• ¼ cup coconut milk

Instructions

1. Combine all of the ingredients in a large mixing bowl. Mix until fully combined. Chill in the fridge for 15 minutes.
2. Form the chilled dough into 30 balls. Store in the freezer, then pack in ziploc bags for on-the-go power snacking. Enjoy!
   

Nutritional Analysis
69 calories, 4g fat, 3g carbohydrate, 1g sugar, 41mg sodium, 1g fiber, and 7g protein.

Have you ever fallen into the droopy-sleepy-yawny-have-no-energy trap? When both the middle of the morning and the middle of the afternoon feel like bedtime? Ugh. I have. Back when my breakfast consisted of mainly grain-based cereals or processed and refined breakfast pas- tries. Add to that a cup or two of sugar-sweetened coffee in the morning and a couple of corn syrup–sweetened caffeinated beverages in the afternoon, and I was left with a roller coaster of inconsistent energy levels.

All of that changes when you started avoiding refined sugars and processed and packaged breakfast foods. Dips in your energy evens out into one steady stream of reliable energy. What a difference a consistent pep in your step makes!

I contemplated naming these “All Day Energy Muffins,” because these moist morsels give you wings—more so than any energy drink I’ve ever tried. Check out the ingredients and you’ll see what I mean: flax, almonds, eggs, banana, apple, pecans—I doubt you could find a muffin recipe with more goodness crammed into it than this.

No really, don’t waste your time looking—just make these and enjoy!
Courtesy of RealHealthyRecipes.com

Servings: 12

Here’s what you need

• ⅓ cup flax meal
• ½ cup Almond Meal
• 2 teaspoons baking powder
• 1 teaspoon baking soda
• ½ teaspoon sea salt
• ½ teaspoon ground cinnamon
• 2 eggs
• 2 tablespoons raw honey
• 2 ripe bananas, mashed
• 1 cup apple, finely chopped
• 1 cup pecans, chopped
• 12 apple slices
• 12 whole pecans

Instructions

1. Preheat the oven to 400°F. Line 12 muffin cups with paper liners and set aside.
2. In a large mixing bowl, combine the flax meal, almond meal, baking powder, baking soda, sea salt, and cinnamon. Mix well.
3. In another large mixing bowl, combine the eggs, raw honey, and mashed banana. Mix well until no large lumps of banana remain.
4. Add the dry ingredients to the wet and mix until fully combined. Fold in the chopped apples and pecans.
5. Fill each muffin cup three-fourths full. Top with an apple slice and a pecan. Bake for 18–20 minutes, or until golden and set.
6. Let the pan cool for 5 minutes, then transfer the muffins to a wire rack to cool.

Nutritional Analysis
145 calories, 10g fat, 11g carbohydrate, 6g sugar, 318mg sodium, 3g fiber, and 4g protein.

Goodbye, boring old tuna sandwich. Hello, gorgeous Spicy Tuna Wrap!

     Honestly, who needs bread when you can wrap spicy tuna goodness in blanched collard greens? Not me. These wraps are light and tight, and will help make you light and tight too!

     The technique of wrapping delicious sandwich fillings in collards is a wonderful way to lighten up your lunch. Collard leaves are super sturdy, last for a week in the fridge, are filled with fiber, and are super low in carbs and calories. The rich green color is nice too.

     Make a big batch of these on the weekend to create wraps for lunch all week long. Simply bring a big pot of salted water to boil, blanch the leaves for 2 minutes, then plunge into some ice water before drying off. Easy!
Courtesy of RealHealthyRecipes.com

Servings: 2

Here’s what you need

• 2 collard green leaves
• 1 (5oz) can albacore tuna, packed in water
• 2 Tablespoons coconut cream
• 1 teaspoon coconut aminos
• 2 teaspoons Sriracha
• ⅓ cup thinly sliced carrots
• ½ an avocado, sliced
• ½ a cucumber, peeled, seeded and cut into matchsticks

Instructions

1. Bring a medium sized pot of salted water to a boil. Get a bowl of ice water ready. Add the collard green leaves to the pot of boiling salt water for 2 minutes. Remove the leaves from the boiling water and plunge into the ice water for 20 seconds. Place the leaves on a paper towel to dry.
2. In a bowl flake the tuna and mix in the coconut cream, coconut aminos, and Sriracha. Mix until well combined.
3. Place the two collard green leaves overlapping on a cutting board, in opposite directions so that the wide, flat ends overlap in the middle. Line the tuna, carrots, avocado slices and cucumber matchsticks down the middle, leaving open space around the edges of the leaves.
4. Wrap like a burrito, cut down the middle on a diagonal, and serve immediately. Enjoy!

Nutritional Analysis
317 calories, 13g fat, 17g carbohydrate, 7g sugar, 193mg sodium, 4g fiber, and 7g protein.

     Here’s a new way to serve up nutritious veggies with protein-packed chicken. It’s tender, flavorful and simple to make. Basically a perfect meal!
     This dish is great for meal prep, as it holds up well for several days in the fridge and can be easily packed in Tupperware to eat on-the-go. Enjoy!
Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

• 1 butternut squash, peeled, seeded and cut into large pieces
• 1 bunch curly kale, stemmed and roughly chopped
• 1 lb boneless, skinless chicken thighs, cut into 2” pieces
• sea salt and black pepper
• 1 Tablespoon olive oil
  
• 1 red onion, sliced
• 1 Tablespoon fresh sage, minced
• ½ cup chicken broth
  
• ¼ teaspoon liquid stevia
• 1 Tablespoon Dijon mustard
  

Instructions

1. Bring a large pot of salted water to boil. Add the butternut squash pieces and blanch for 3 minutes, until almost cooked through.
2. Remove from heat and stir in the chopped kale. Let stand, uncovered, for 3 minutes. Drain the pot and set the veggies aside.
3. Season the chicken pieces with salt and pepper. Return the emptied pot to medium-high heat and sauté the chicken with the olive oil, until browned on all sides.
4. Add the onions and sauté for 2 minutes. Mix in the butternut squash and kale mixture and sage. Sauté for another 2 minutes.
5. In a small bowl combine the broth, stevia and Dijon. Pour over the hash and simmer until the liquid is reduced. Season with salt and pepper to taste. Enjoy!
   

Nutritional Analysis
217 calories, 2g fat, 12g carbohydrate, 3g sugar, 208mg sodium, 2g fiber, and 24g protein.

Warning: Only make this recipe if you want to take your taste buds on a seriously wild ride! The spice and flavors in this Cajun Grilled Shrimp are on full blast!
I highly recommend serving this firecracker shrimp over cauliflower rice dressed in lemon juice for cooling, calming flavors that create the perfect balance for spicy shrimp.

The shrimp grills very quickly, so be sure to have everything else prepared and ready to be served before you get those shrimps on the barbie… :-)
Courtesy of RealHealthyRecipes.com

Servings: 4
Here’s what you need

For the Cajun Spice Blend:

• 1 teaspoon sea salt
• 1 teaspoon garlic powder
  
• 1 teaspoon smoked paprika
• ½ teaspoon ground black pepper
• ½ teaspoon onion powder
• ½ teaspoon ground cayenne powder
• ¾ teaspoon dried oregano
• ¾ teaspoon dried thyme
• ¼ teaspoon red pepper flakes

For the Shrimp:

• 2 Tablespoons olive oil
• 20 extra large shrimp, peeled and deveined

For the Cilantro Dressing:

• 1 Tablespoon coconut oil
• ¼ cup fresh cilantro, minced
• 3 Tablespoons lemon juice
• 2 Tablespoons scallions, whites only, minced
• ¼ teaspoon Worcestershire sauce

Instructions

1. In a large bowl combine the spice blend and mix well. Add the olive oil and shrimp and toss until well coated.
2. Preheat a grill or grill pan over medium-high heat. Skewer the shrimp by poking through the thickest part of the shrimp and also through the tail, so that it is secured in two places. Grill for about 7 minutes, turning halfway through, until cooked through.
3. In a medium bowl combine the cilantro dressing ingredients. Brush the dressing over the cooked shrimp and serve immediately. Enjoy!

Nutritional Analysis

202 calories, 12g fat, 2g carbohydrate, 1g sugar, 716mg sodium, 1g fiber, and 21g protein.

Here’s one seriously nutritious south-of-the-border skillet dinner! Most Mexican dinners contain generous portions of grains and dairy, so we’ve lightened this one up by taking out traditional rice and replacing cheese topping with fresh avocado and pico de gallo. It’s mildly spicy and very satisfying!

In this skillet dinner canned beans are combined with onion and tomato to create a hearty, flavorful base for marinated chicken breasts. The whole process is really quick and simply, doing a little sautéing on the stove and then popping the skillet into the oven while you prep the toppings.

Leftovers from this meal are simply wonderful as packed meals the next day. When healthy eating tastes THIS good it’s hard to stop! And why would you want to stop?!

Courtesy of RealHealthyRecipes.com

Servings: 8

Here’s what you need

For the Mexican Spice Blend:

• 1 teaspoon ground cumin
  
• 1 Tablespoon garlic powder
• ½ teaspoon smoked paprika
• ½ teaspoon black pepper
• 1 lime, juiced
• ¼ teaspoon liquid stevia
• 1 Tablespoon fresh cilantro, minced
• 1 teaspoon fresh jalapeno, seeded and minced
  

For the Skillet:

• 6 boneless, skinless chicken breast halves
• 1 teaspoon olive oil
• 1 yellow onion, chopped
• 2 Roma tomatoes, chopped
• 1 Tablespoon garlic, minced
• 2 teaspoons kosher salt
• ½ teaspoon ground cumin
• ¼ teaspoon ground cinnamon
• ¼ teaspoon ground cayenne
• 1 (15oz) can black beans, rinsed
• 1 (15oz) can pinto beans, rinsed
• 1 (15oz) can white beans, rinsed
• 1 avocado
• ½ cup pico de gallo
• ¼ cup fresh cilantro, minced
  

Instructions

1. Combine the spice blend in a small bowl. Rub the spice blend over all of the chicken pieces. Place in a ziplock bag in the fridge to marinate for an hour, up to overnight.
2. Preheat the oven to 425 degrees F. Place the olive oil in a large, oven-safe, skillet over medium-high heat. Add the onions, cooking until soft, about 5 minutes.
3. Stir in the tomatoes, garlic, salt, cumin, cinnamon and cayenne. Sauté for 3 minutes. Add the rinsed beans and bring to a simmer, about 4 minutes.
4. Arrange the marinated chicken breasts over the top of the bean mixture. Bake, uncovered, for 20-25 minutes. Top with sliced avocado, pico de gallo and fresh cilantro. Enjoy!
   

Nutritional Analysis
322 calories, 14g fat, 14g carbohydrate, 3g sugar, 829mg sodium, 6g fiber, and 35g protein.

​Are you eating tons of salads? I sure hope so. A big, colorful salad topped with a serving of protein is just about as healthy a meal as you will ever find. And, when done right, it’s also one of the tastiest meals!

Eating like this makes it possible to shed body fat while sustaining energy levels and muscle tone. This Curly Endive Salad with Butternut Squash with a big ‘ol serving of protein on top makes a fantastic go-to dinner salad. That is, dinner IS the salad; salad IS the dinner. It’s light and tight and will leave you looking and feeling light and tight :-) 

Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

For the Butternut Squash

• 1 teaspoon coconut oil
• 2 cups butternut squash, peeled, seeded and thinly sliced
• ¼ teaspoon ground cinnamon
• pinch of red pepper flakes
• sea salt

For the Vinaigrette

• 2 Tablespoons olive oil
• 1 Tablespoon white wine vinegar
• 1 Tablespoon lemon juice
• 1 Tablespoon shallot, minced
• ⅛ teaspoon liquid stevia
• 1 teaspoon Dijon mustard
• sea salt and pepper to taste

For the Salad

• 8 cups curly endive, torn
• 1 avocado, chopped

Instructions

1. Place the coconut oil in a skillet over medium heat. While the coconut oil melts, in a large bowl combine the butternut squash pieces with the cinnamon, red pepper flakes and a few cracks of sea salt. Once coated, add the butternut squash to the skillet. Cook, stirring occasionally, for 10 minutes or until tender. Remove from heat. 
2. In a small bowl combine the vinaigrette ingredients. Whisk until fully combined. 
3. In a large salad bowl combine the endive, avocado and butternut squash. Toss with the vinaigrette and serve immediately. Enjoy!

Nutritional Analysis
91 calories, 5g fat, 10g carbohydrate, 2g sugar, 156mg sodium, 5g fiber, and 2g protein.

Moroccan cuisine contains an exquisite combination of savory and sweet spices to create unique flavors. The result is often quite memorable, as in the case of this Slow Cooker Moroccan Chicken. You’ll notice cinnamon in the ingredient list, not a typical spice to be included in a chicken dish, however the combination works beautifully. 

Vibrant fresh veggies like butternut squash, tomatoes and onions create a nutritious base on which to serve this tender, spiced chicken. Meals like this are the building blocks for creating a lean, fit body.

Courtesy of RealHealthyRecipes.com

Servings: 8

Here’s what you need
For the Slaw

• 1 small head green cabbage, thinly sliced
• ½ small head purple cabbage, thinly sliced
• 1 cup of cilantro, chopped

​
For the Citrus Dressing

• 1 butternut squash, peeled, seeded and cubed
• 2 medium tomatoes, seeded and cubed
• 1 yellow onion, chopped
• 2 teaspoons garlic, minced
• 1 cup chicken broth
• 2 teaspoons ground coriander
• 2 teaspoons ground cumin
• ½ teaspoon ground cinnamon
• ½ teaspoon sea salt
• ¼ teaspoon ground black pepper
• 3 lbs bone-in, skinless chicken thighs
• ½ cup pimento stuffed green olives, chopped
• 1 Tablespoon fresh chives, minced​

Instructions 

1. In a slow cooker, combine the squash, tomatoes, onion, garlic, and broth. Season generously with salt and pepper. 
2. In a small bowl, combine the coriander, cumin, cinnamon, salt, and ground black pepper. Rub spice mixture all over chicken thighs; place chicken on top of vegetable mixture in the slow cooker. Cover and cook on high for 4 hours.
3. Once cooked, remove the bones and shred the meat. Transfer the veggies with a slotted spoon to a serving platter and top with the shredded meat, chopped olives and minced chives. Enjoy! 

Nutritional Analysis
268 calories, 10g fat, 9g carbohydrate, 3g sugar, 560mg sodium, 2g fiber, and 35g protein.