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My foolproof cooking method to make the juiciest chicken breast is actually simple. Once you master these easy steps, you'll make it over and over again.

1 lb chicken breast
3 Tbsp olive oil
1/2 tsp kosher salt
1/2 tsp freshly cracked pepper
1/2 tsp paprika
1/4 tsp cayenne pepper
2
Nutritions

Calories
561

Sodium
730mg
30% DV

Fat
37g
58% DV

Protein
47g
94% DV

Carbs
3g
1% DV

Fiber
2g
11% DV
www.southernplate.com

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Printable recipe is at the bottom of this post. Cook along and visit with me by reading below or click here. to jump right to the printable recipe. Y’all, I love me some pot roast. It’s one of my family’s favorite meals, too. For the most tender roast, I always use a slow cooker (known …
www.southernplate.com
4

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Learn to make flavorful, fall apart tender beef ribs in the crock pot! With the temperatures still sweltering but comfort food season coming up fast, these savory beef ribs are the perfect bridge food to help us cross over into comfort food season, without heating up the kitchen or requiring us to stand over a …

Have you caught a cold this winter? Get over your cold a little more quickly with help from this green smoothie loaded with vitamin C!

1 orange ( peeled and segmented )
1 banana ( sliced and frozen )
1/2 cup pineapple chunks ( I used fresh pineapple that was frozen )
1 cup fresh baby spinach
1/2 cup water
1/2 cup orange juice
1
(Be sure to stop by Tone-and-Tighten.com for more green smoothie recipes!) To make this smoothie, I recommend using a high powered blender. Place all the ingredients inside blender. Cover and blend until...
See the full directions on my site
Nutritions

Calories
813

Sodium
118mg
4% DV

Fat
9g
15% DV

Protein
6g
13% DV

Carbs
208g
71% DV

Fiber
13g
54% DV

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....
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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

During my stay down at Fitness Ridge, they served up delicious smoothies every morning for breakfast. Since being back home, I have been making a smoothie every morning and this is definitely one of my tried-and-true favorites. (You can find 25 recipes just like this one in my Green Smoothie eBook that is on sale this week for only 99 cents! Scroll down to the bottom of this post for more details)

½ cup fresh or frozen blueberries
½ avocado ( pitted and sliced )
½ large banana ( sliced and frozen )
1 cup fresh baby spinach or kale
1 teaspoon agave or honey
½ cup water
½ cup ice ( if needed )
1
For more healthy recipes just like this one, plus lots of free at-home workouts, please visit my site: www.Tone-and-Tighten.com! Place all the ingredients inside blender. Cover and blend until smooth,...
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Nutritions

Calories
1596

Sodium
1466mg
61% DV

Fat
158g
243% DV

Protein
6g
12% DV

Carbs
38g
12% DV

Fiber
12g
50% 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
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Nutritions

Calories
43

Sodium
53mg
2% DV

Fat
0.57g
0% DV

Protein
1g
3% DV

Carbs
9g
3% DV

Fiber
2g
9% DV

This time of year, apple pie spice can get rather expensive . . . so make your own at home! So easy and so inexpensive!

4 tablespoons ground cinnamon
1 tablespoon all spice
2 teaspoons nutmeg
1 (1/2 teaspoon) ground ginger
1/4 teaspoon ground cloves
6
Combine all ingredients and mix well. Store in an air-tight container.
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Nutritions

Calories
21

Sodium
2mg
0% DV

Fat
0.34g
0% DV

Protein
0.3g
0% DV

Carbs
5g
1% DV

Fiber
3g
13% DV

Soft, rich cake topped with smooth and luscious frosting. This vegan chocolate cake with cream cheese frosting is irresistible! Made with healthy ingredients, gluten free and naturally sweetened.

Cake:
2 c almond flour
1 c banana flour
1/2 c cocoa powder
1 c date paste ( I use about 15 medjool dates blended with 1 c hot water, then measure out 1 c paste )
1 c unsweetened applesauce
1 c unsweetened almond milk
Cream Cheese Frosting:
2 c cashews ( soaked in water for at least 2 hours, then drained )
3/4 c unsweetened almond milk
2 tbsp apple cider vinegar
1/4 c stevia
8
Preheat the oven to 350 degrees. In a large bowl, mix the almond flour, banana flour, and cocoa powder until combined. Add the date paste, applesauce, and almond milk, and stir into a thick batter. Pour the...
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Nutritions

Calories
1126

Sodium
132mg
5% DV

Fat
63g
97% DV

Protein
34g
68% DV

Carbs
117g
39% DV

Fiber
16g
64% DV

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