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Kale is a serious power food and this is such a great way to prepare it! Once you try it, you'll never go back!

1 bunch kale ( about 4 cups )
1 tablespoon olive oil
1 teaspoon seasoned salt
1
Preheat an oven to 350 degrees F (175 degrees C). Line a cookie sheet with parchment paper. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash ...
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Nutritions

Calories
149

Sodium
2387mg
99% DV

Fat
13g
20% DV

Protein
2g
4% DV

Carbs
6g
2% DV

Fiber
1g
6% DV

This recipe only has 2 Weight Watchers points per serving and is very good!

1/4 lb Italian turkey sausage ( cut into 1/4 slices )
1 red bell pepper ( sliced )
1 green bell pepper ( sliced )
1 yellow bell pepper ( sliced )
1 onion ( sliced )
1/4 cup chicken broth
2 tablespoons minced garlic
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon dried oregano leaves
4
Spray large skillet with Pam cooking spray and heat skillet. Add sausage and stir frequently until no longer pink 5-6 minutes. Add bell peppers,onion,broth, garlic, pepper flakes and oregano. Saute all ...
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Nutritions

Calories
120

Sodium
334mg
13% DV

Fat
5g
7% DV

Protein
6g
12% DV

Carbs
11g
3% DV

Fiber
2g
11% DV

Not only does this make an amazing and filling breakfast, but it's also a great lunch and dinner also! Loaded with vegetables and beans, it's a great start to the day.

1/2 cup liquid egg whites ( or about 4-5 large egg whites )
1/4 cup mixed peppers ( chopped I used a mix of red, yellow, and green peppers )
1 tablespoon onion ( minced )
3 tablespoons black beans ( rinsed and drained )
1 tablespoon tomato ( chopped )
1
In a small bowl, mix peppers, onion, black beans, and tomato together. Set aside. (If you want, you can also sauté these vegetables before adding to the omelette- either way is good!) Spray a small skillet ...
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Nutritions

Calories
168

Sodium
202mg
8% DV

Fat
1g
3% DV

Protein
9g
19% DV

Carbs
29g
9% DV

Fiber
6g
26% DV

One of my favorite ways to get more vegetables in my diet: pico de gallo. Tons of fresh vegetables, chopped up and thrown together with a couple of spices and a squirt of lime juice . . . it’s basically heaven on earth! I love to whip up some scrambled egg whites and top it off with this fresh pico for an awesome breakfast or lunch. It is also delicious on grilled chicken or fish!

6 roma tomatoes ( diced )
½ medium red onion ( diced )
½ medium green pepper ( diced )
½ jalapeno pepper ( seeded and minced )
2 tablespoons fresh cilantro ( chopped )
2 tablespoons lime juice
1 clove garlic ( minced )
¼ teaspoon ground cumin
salt and pepper to taste
6
For more quick and healthy recipes, be sure to visit Tone-and-Tighten.com
See the full directions on my site
Nutritions

Calories
43

Sodium
53mg
2% DV

Fat
0.57g
0% DV

Protein
1g
3% DV

Carbs
9g
3% DV

Fiber
2g
9% DV

Making food from scratch doesn't have to be hard. This recipe uses ingredients you have on hand and tastes absolutely amazing!

2 (14.5 ounce) cans stewed tomatoes
1 (6 ounce) can tomato paste
1/4 cup fresh parsley ( chopped )
1 clove garlic ( minced )
1 teaspoon dried oregano
1 teaspoon salt
1/4 teaspoon ground black pepper
6 tablespoons olive oil
1/3 cup finely diced onion
1/2 cup chicken broth
6
In a food processor place Italian tomatoes, tomato paste, chopped parsley, minced garlic, oregano, salt, and pepper. Blend until smooth. In a large skillet over medium heat saute the finely chopped onion in ...
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Nutritions

Calories
208

Sodium
822mg
34% DV

Fat
13g
20% DV

Protein
4g
8% DV

Carbs
21g
7% DV

Fiber
4g
16% DV

This is one of my go-to chicken recipes because it's so versatile- I use it for tacos, burritos, my skinny enchiladas, salads- the possibilities are endless. Did I mention that it is basically fail-proof and only uses 3 ingredients? You are welcome.

3-4 boneless ( skinless chicken breasts )
1 (14 oz) can diced tomatoes with green chilis ( I used Rotel )
2 tablespoons homemade taco seasoning ( or 1 - 1 oz taco seasoning packet )
4
Spray slow cooker with non-stick cooking spray. Place chicken breasts inside slow cooker and dump other ingredients on top. Cook on low for 6-7 hours (no longer or else the chicken will dry out) or high for ...
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Nutritions

Calories
178

Sodium
1326mg
55% DV

Fat
4g
7% DV

Protein
22g
44% DV

Carbs
8g
2% DV

Fiber
2g
10% DV

Easy to make Coconut Passionfruit Bars are so creamy and taste like you are on a tropical island. Made with simple clean ingredients plus no baking is required to make these gluten-free, Paleo, and vegan bars!

Crust
½ cup raw cashews
¼ cup macadamia nuts
¼ cup almond flour
¾ cups shredded unsweetened coconut
2 tbsp coconut oil
1 tbsp maple syrup
¼ tsp salt
Filling
2 cups raw cashews, soaked in water overnight or at least 4 hours and drained* (see notes)
½ cup coconut milk ( canned )
¼ cup coconut oil
? cup maple syrup
1 tbsp lemon juice
1 tbsp vanilla bean paste
4-5 passion fruit pulps
1 tbsp maple syrup
16
Line an 8 x 8-inch pan with parchment paper and lightly grease with coconut oil. To make the crust, add cashews, macadamia nuts, almond flour, shredded coconut, coconut oil, maple syrup, and salt in the bowl ...
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Nutritions

Calories
196

Sodium
57mg
2% DV

Fat
12g
19% DV

Protein
3g
6% DV

Carbs
19g
6% DV

Fiber
6g
27% DV

A delicious soup that is good for you too! Loaded with vegetables, protein, and fiber, this soup will leave you feeling full for hours. For more healthy recipes and FREE workouts, visit Tone-and-Tighten.com.

3 cups fat-free beef broth ( or vegetable )
2 garlic cloves ( diced )
1 (10 oz) can Rotel
2 tablespoons tomato paste
2 cups chopped cabbage
1/2 yellow onion
1 cup fresh mushrooms
1 cup shredded carrots
1 (14 oz) can pinto beans ( washed and drained )
1 (15 oz) can green beans
1 medium zucchini ( diced )
1 yellow squash ( diced )
1 teaspoon dried basil
1 teaspoon oregano
salt and pepper to taste
8
For more healthy recipes like this one, please visit Tone-and-Tighten.com. Take a large stock pot and spray the bottom with non-stick cooking spray. Saute garlic, carrots, and onions for about 5 minutes or ...
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Nutritions

Calories
321

Sodium
945mg
39% DV

Fat
2g
3% DV

Protein
11g
22% DV

Carbs
66g
22% DV

Fiber
11g
46% DV

A couple of years ago I planted some raspberry bushes in our back yard and they are finally starting to produce large amounts of raspberries, but my kids eat them so fast that we rarely have any on hand! Thankfully raspberries are in season and you can get them in mass quantities, which makes this the perfect snack for this time of year. The Greek yogurt adds a sweet and creamy topping, plus packs some protein into your diet. Be sure to check out all the healthy recipes at Tone-and-Tighten.com.

1-2 cups fresh raspberries
1 (5.3 oz) container plain OR vanilla Greek yogurt ( I used Chobani )
4
Wash and dry the raspberries, then set aside. Line a cookie sheet with parchment paper (or even aluminum foil). Using a toothpick or even a wooden skewer, dip a raspberry in the yogurt and roll it around until ...
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Nutritions

Calories
56

Sodium
144mg
6% DV

Fat
0.27g
0% DV

Protein
2g
4% DV

Carbs
12g
4% DV

Fiber
3g
15% DV
Beverage
10605

Strawberry Cream Mimosa

Bubbly champagne with frozen strawberry and raspberry cream ice cubes. Serve for brunch, breakfast, holidays or girl\\\'s night out.

12 ounces frozen raspberries
1/2 cup strawberries
6 packets Sweet\'N Low
1 teaspoon honey
1 cup half & half cream
1/8 teaspoon vanilla extract
1-2 bottles sparkling champagne
6
1.In a medium sauce pan set on low/medium heat, pour raspberries and diced or frozen strawberries in pot. Allow berries to get soft and soupy, about 10 minutes. Pour in 6-7 Sweet\'N Low packets to sweeten ...
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Nutritions

Calories
76

Sodium
1.0mg
0% DV

Fat
0.28g
0% DV

Protein
0.5g
1% DV

Carbs
18g
6% DV

Fiber
2g
11% DV

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