Five Favorite Meal Make overs!
Today I am going to share with you five of my favorite, meal make overs! Healthier versions of five, every day common meals .Believe me when I say you don’t have to give up all the good stuff in order to lose weight.
Yogurt and Granola:
I know you think that this is super healthy for you but unfortunately in most cases it’s not. Granola and flavored yogurt both are packed full of sugar and very high in carbohydrates. Next time try having plain, high fat Greek yogurt….yes HIGH FAT, the fat content is shown to actually suppress appetite later in the day. The creamy goodness of high fat Greek yogurt will help you not to miss all the sugar that is in other yogurt. Top with low glycemic, high in antioxidants berries of any kind. Try making this homemade granola instead of store bought granola it’s low in refined sugar and taste great! (Kids will love these granola recipes).
Tip: Make extra of this double or triple the recipe. Kids love it for a snack!!
• 1/4 cup coconut oil
• 2-3 tablespoons maple syrup or honey
• 1 teaspoon vanilla
• 2 cups coconut chips
• 1 cup nuts and/or seeds of choice (eg. a mix of cashews, sunflower seeds, pumpkin seeds, or pecans)
• Pinch of cinnamon
• 1/2 cup mix of raisins and/or other dried fruit of choice
• 2 tablespoons chia seeds (optional)
Preheat oven to 350°F
1. Melt coconut oil and honey/maple syrup in a small saucepan until it starts to bubble and simmer. Swirl in the vanilla.
2. In a large bowl, mix together the coconut chips, nuts, cinnamon, dried fruit, and chia seeds.
3. Pour the coconut oil mixture over the dry ingredients and mix well. The consistency will vary some depending on the honey, coconut chips, and coconut oil you use. If there is not enough of the honey mixture to lightly coat all of the ingredients, add slightly more melted coconut oil and honey in equal parts.
4. Spread mixture on a parchment paper-lined baking dish.
5. Bake for 15 to 20 minutes, until it starts to brown. Remove and let cool, then crumble into pieces. Store in an airtight jar and use within two weeks.
Ahhhh the favorite breakfast of thousands of North Americans! First of all eggs are awesome, no they don’t raise your bad cholesterol, they actually raise the GOOD cholesterol in the body! Not only that they are loaded with high-quality proteins, vitamins, minerals, good fats and various trace nutrients. Whatever you do, do not throw out the yolk that’s where pretty much all the nutrients are! Toast on the other hand you have got to ditch. Replace the old eggs and toast with an “Egg Bowl”
- Scramble 2-3 eggs
- Add chopped spinach, peppers, and onion, leftover meat from dinner (steak, taco meat, ham) whatever floats your boat!
- Once cooked throw into a bowl top with some shredded cheese, diced avocado, salsa and voila you have your self an amazing, fast breakfast that will keep you satiated for hours!
Mmmmm I love a good tuna sandwich with lots of mayo! But you guessed it there is a lot wrong with this favorite sandwich. Unfortunately mayo is made with canola oil which is a very bad fat and should not even be in your kitchen and the bread is full of gluten and carbohydrates.
Instead try mixing a can of tuna with
- 1/2 cup tahini (sesame paste),
- ¼ cup fresh squeezed lemon
- 1/8 of a cup extra virgin olive oil
- 1 teaspoon fresh chopped dill
- 1/2 teaspoon ground cumin
- Sea salt and pepper to taste
Take a scoop of the mixture and place on top of a mixed salad or scoop mixture on to a romaine lettuce leaf, add alfalfa sprouts and shredded carrots, wrap it up and enjoy. This is seriously delicious!!
Spaghetti or any other pasta dish
I know nothing can replace spaghetti. But when you’re trying to lose weight you need to find a replacement for this favorite, family time meal.
- One large zucchini,
- Your favorite spaghetti sauce
- Take zucchini and cut lengthwise slices from zucchini using a vegetable peeler, stopping when the seeds are reached.
- Turn zucchini over and continue ‘peeling’ until all the zucchini is in long strips; discard seeds.
- Slice the zucchini into thinner strips resembling spaghetti.
- Heat olive oil in a skillet over medium heat; cook and stir zucchini in the hot oil for about 5 minutes pour on your favorite spaghetti sauce or any other pasta sauce and enjoy!
This one’s for the kids and believes me when I tell you that they will have no clue that this is the healthier version of their favorite dinner!
- 1lb boneless, skinless chicken breasts
- 1 cup almond meal
- ½ tsp garlic powder
- 1 tsp cumin
- 1 tsp black pepper
- 1 tsp sea salt
- 2 eggs, lightly beaten
- olive oil
- Preheat oven to 375
- Slice chicken breasts into long strips, 1-2″ wide
- Mix together almond meal, garlic, cumin, pepper, and salt
- Dredge each piece of chicken in egg and then coat with almond spice mixture
- Place in a cookie sheet greased with olive oil
- Repeat with all chicken pieces
- Bake for 20-25 minutes, until golden