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My Recipe Magic © 2017 Recipe Magic, LLC.
Recipe Magic © 2018 Recipe Magic, LLC.
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 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
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
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat 1g 7%
Polysaturated Fat 4g 26%
Monosaturated Fat 4g 25%
Cholesterol 8mg 2%
Sodium 118mg 4%
Potassium 1448mg 41%
Protein 6g 13%
% DAILY VALUE*
Total Carbohydrate
Fiber 13g 54%
Sugar 54g 108%
Vitamin A 3448IU 68%
Vitamin B6 4mg 246%
Vitamin C 150mg 250%
Calcium 113mg 11%
Iron 3mg 20%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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 )
1/4 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...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
168
Sodium
202mg
8% DV
Fat
1g
3% DV
Protein
9g
19% DV
Carbs
29g
9% DV
Fiber
6g
26% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat 0.5g 2%
Polysaturated Fat 0.84g 5%
Monosaturated Fat 0.65g 4%
Cholesterol 5mg 1%
Sodium 202mg 8%
Potassium 577mg 16%
Protein 9g 19%
% DAILY VALUE*
Total Carbohydrate
Fiber 6g 26%
Sugar 3g 6%
Vitamin A 209IU 4%
Vitamin B6 0.73mg 36%
Vitamin C 3mg 5%
Calcium 53mg 5%
Iron 2mg 11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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 )
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,...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
1596
Sodium
1466mg
61% DV
Fat
158g
243% DV
Protein
6g
12% DV
Carbs
38g
12% DV
Fiber
12g
50% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat 99g 496%
Polysaturated Fat 8g 52%
Monosaturated Fat 50g 313%
Cholesterol 412mg 138%
Sodium 1466mg 61%
Potassium 982mg 28%
Protein 6g 12%
% DAILY VALUE*
Total Carbohydrate
Fiber 12g 50%
Sugar 17g 34%
Vitamin A 7719IU 154%
Vitamin B6 1mg 94%
Vitamin C 29mg 48%
Calcium 102mg 10%
Iron 2mg 16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Breakfast really is the most important meal of the day and this is something that you can throw together in less than 5 minutes! If it helps, buy berries that require no cutting (blueberries, raspberries, blackberries, etc) so that it takes even less time to prepare.
1 (6 oz) container vanilla yogurt ( I like to use Greek yogurt )
1/2 cup low fat granola
1/2 cup strawberries
1/2 cup blueberries
1/2 cup low fat granola
1/2 cup strawberries
1/2 cup blueberries
1
In a cup or bowl, layer half of the yogurt, half of the granola, half of the strawberries and half of the blueberries. Repeat layers and enjoy!
See the full directions on my site
See the full directions on my site
Nutritions
Calories
277
Sodium
185mg
7% DV
Fat
4g
6% DV
Protein
12g
25% DV
Carbs
49g
16% DV
Fiber
6g
25% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat 2g 10%
Polysaturated Fat 0.73g 4%
Monosaturated Fat 1g 8%
Cholesterol 12mg 4%
Sodium 185mg 7%
Potassium 664mg 18%
Protein 12g 25%
% DAILY VALUE*
Total Carbohydrate
Fiber 6g 25%
Sugar 30g 61%
Vitamin A 518IU 10%
Vitamin B6 1mg 58%
Vitamin C 54mg 90%
Calcium 362mg 36%
Iron 1mg 8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Baked Ambrosia
Classic fried rice gets a south-of-the-border makeover in this Mexican Shrimp Fried Rice - easy, healthy, and ready in 15 minutes!
3 cups cooked rice, chilled see note*
2 tbsp olive oil ( divided )
1 pound shrimp ( peeled and deveined )
2 cloves garlic ( minced )
1 small onion ( chopped )
¼ cup corn
¼ cup peas
1 can black beans ( drained and rinsed )
1/2 cup salsa
salt and pepper
2 tbsp chopped cilantro
juice of 1 lime
Toppings:
avocado
chopped cilantro
slice d jalapeno
salsa
hot sauce
lime
2 tbsp olive oil ( divided )
1 pound shrimp ( peeled and deveined )
2 cloves garlic ( minced )
1 small onion ( chopped )
¼ cup corn
¼ cup peas
1 can black beans ( drained and rinsed )
1/2 cup salsa
salt and pepper
2 tbsp chopped cilantro
juice of 1 lime
Toppings:
avocado
chopped cilantro
slice d jalapeno
salsa
hot sauce
lime
4
Heat 1 tbsp oil in a large skillet or wok over medium/high heat. Add shrimp along with garlic and cook shrimp 1 minute on each side. Remove from skillet and set aside.
Add chopped onion to hot skillet and...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
620
Sodium
835mg
34% DV
Fat
14g
22% DV
Protein
37g
75% DV
Carbs
68g
23% DV
Fiber
18g
74% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat 3g 15%
Polysaturated Fat 2g 17%
Monosaturated Fat 8g 54%
Cholesterol 143mg 48%
Sodium 835mg 34%
Potassium 1745mg 49%
Protein 37g 75%
% DAILY VALUE*
Total Carbohydrate
Fiber 18g 74%
Sugar 4g 9%
Vitamin A 415IU 8%
Vitamin B6 0.8200000000000001mg 41%
Vitamin C 10mg 17%
Calcium 205mg 20%
Iron 5mg 31%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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 )
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...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
56
Sodium
144mg
6% DV
Fat
0.27g
0% DV
Protein
2g
4% DV
Carbs
12g
4% DV
Fiber
3g
15% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat 0.04g 0%
Polysaturated Fat 0.16999999999999998g 1%
Monosaturated Fat 0.06g 0%
Cholesterol 0.73mg 0%
Sodium 144mg 6%
Potassium 140mg 4%
Protein 2g 4%
% DAILY VALUE*
Total Carbohydrate
Fiber 3g 15%
Sugar 4g 9%
Vitamin A 55IU 1%
Vitamin B6 0.06mg 3%
Vitamin C 8mg 14%
Calcium 22mg 2%
Iron 0.71mg 3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
On hot summer nights, turn to this Three Bean Wild Rice Salad for an easy and delicious light dinner that your family will DEVOUR. It also makes the perfect side dish for barbecues, parties, cookouts and more!
2 cups cooked wild rice blend ( cooled )
1 (15 oz) can kidney beans ( rinsed and drained )
1 (15 oz) can black beans ( rinsed and drained )
1 (15 oz) can garbanzo beans ( rinsed and drained )
½ red onion ( diced )
½ cup chopped cilantro
1 jalapeno ( diced )
Dressing
3 tbsp red wine vinegar
2 tbsp extra virgin olive oil
4 tbsp sugar
½ tsp salt
½ tsp fresh ground black pepper
1 (15 oz) can kidney beans ( rinsed and drained )
1 (15 oz) can black beans ( rinsed and drained )
1 (15 oz) can garbanzo beans ( rinsed and drained )
½ red onion ( diced )
½ cup chopped cilantro
1 jalapeno ( diced )
Dressing
3 tbsp red wine vinegar
2 tbsp extra virgin olive oil
4 tbsp sugar
½ tsp salt
½ tsp fresh ground black pepper
6
Combine all salad ingredients in a large bowl.
Combine dressing ingredients in a mason jar and shake until thoroughly combined.
Toss dressing with salad.
Refrigerate for an hour for best flavor but this...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
893
Sodium
234mg
9% DV
Fat
9g
14% DV
Protein
46g
93% DV
Carbs
159g
54% DV
Fiber
38g
154% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat 1g 7%
Polysaturated Fat 3g 20%
Monosaturated Fat 4g 27%
Cholesterol 2mg 0%
Sodium 234mg 9%
Potassium 2535mg 72%
Protein 46g 93%
% DAILY VALUE*
Total Carbohydrate
Fiber 38g 154%
Sugar 19g 38%
Vitamin A 316IU 6%
Vitamin B6 1mg 60%
Vitamin C 25mg 41%
Calcium 238mg 23%
Iron 12mg 71%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Breakfast Bulgur with Blueberry Sauce is a warm, nutritious, filling, and of course – a delicious way to begin your day.
1 cup coarse bulgur
1½ cups light coconut milk
½ cup plus 2 tbsp water
½ tsp ground cinnamon
3 tsp honey ( divided )
1 pint blueberries
Toppings
1 tbsp unsweetened coconut flakes
1 tbsp chopped pistachios ( or any other nuts )
2 tsp chia seeds
2 tsp coconut sugar
2 tsp bee pollen ( optional )
2 tbsp almond butter
1 banana ( sliced optional )
1½ cups light coconut milk
½ cup plus 2 tbsp water
½ tsp ground cinnamon
3 tsp honey ( divided )
1 pint blueberries
Toppings
1 tbsp unsweetened coconut flakes
1 tbsp chopped pistachios ( or any other nuts )
2 tsp chia seeds
2 tsp coconut sugar
2 tsp bee pollen ( optional )
2 tbsp almond butter
1 banana ( sliced optional )
5
In a medium saucepan, combine bulgur, 1 cup of the coconut milk and ½ cup of water. Bring to a boil and stir. Remove from heat, cover and leave it to sit until the bulgur absorbs all of the liquid (about...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
476
Sodium
180mg
7% DV
Fat
30g
47% DV
Protein
7g
14% DV
Carbs
38g
13% DV
Fiber
8g
34% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat 18g 90%
Polysaturated Fat 3g 22%
Monosaturated Fat 8g 55%
Cholesterol 6mg 2%
Sodium 180mg 7%
Potassium 405mg 11%
Protein 7g 14%
% DAILY VALUE*
Total Carbohydrate
Fiber 8g 34%
Sugar 10g 21%
Vitamin A 1262IU 25%
Vitamin B6 0.44000000000000006mg 22%
Vitamin C 7mg 12%
Calcium 66mg 6%
Iron 3mg 21%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
A hearty and incredibly healthy, comforting soup made in 30 minutes – full of fresh kale, brown rice, and ground turkey.
1 tbsp olive oil
1 red onion ( chopped )
3 medium carrots ( cut into ½-inch pieces )
1 large red bell pepper ( chopped )
1 lb ground turkey
2 tsp no-salt seasoning *
1 tsp turmeric
½ tsp red pepper flakes
dash of cayenne
1 tsp salt
1 tsp pepper
6 cups chicken broth
1 15-oz can fire roasted crushed tomatoes
1½ cup cooked brown rice
1 small bunch of kale ( roughly chopped about 4 cups )
2 lemons ( juiced )
1 red onion ( chopped )
3 medium carrots ( cut into ½-inch pieces )
1 large red bell pepper ( chopped )
1 lb ground turkey
2 tsp no-salt seasoning *
1 tsp turmeric
½ tsp red pepper flakes
dash of cayenne
1 tsp salt
1 tsp pepper
6 cups chicken broth
1 15-oz can fire roasted crushed tomatoes
1½ cup cooked brown rice
1 small bunch of kale ( roughly chopped about 4 cups )
2 lemons ( juiced )
4
Heat the oil in a large pot over medium heat. Add onion, carrots, and red bell pepper. Saute, stirring frequently, until the vegetables begin to soften, about 8-10 minutes.
Add the ground turkey, and cook...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
602
Sodium
2126mg
88% DV
Fat
9g
14% DV
Protein
44g
89% DV
Carbs
87g
29% DV
Fiber
11g
46% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat 2g 11%
Polysaturated Fat 2g 15%
Monosaturated Fat 4g 30%
Cholesterol 67mg 22%
Sodium 2126mg 88%
Potassium 1269mg 36%
Protein 44g 89%
% DAILY VALUE*
Total Carbohydrate
Fiber 11g 46%
Sugar 6g 12%
Vitamin A 7041IU 140%
Vitamin B6 1mg 69%
Vitamin C 82mg 137%
Calcium 106mg 10%
Iron 4mg 23%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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My Recipe Magic © 2018 Recipe Magic, LLC.