Healthy Almond Flour Mini Muffin Recipe

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Do you want a yummy side dish for your breakfast or an easy-to-take snack that won’t undo today’s workout?  These gluten-free sugar-free mini muffins are delicious and a great alternative to the muffins at the coffee shop (which are really just thinly disguised cupcakes without the frosting).

Whip up a batch of these to have ready to go in your fridge and you can have your muffins and eat them too!

almond flour mini muffins

This recipe makes 24 mini muffins.

Almond Flour Mini Muffin Ingredients:

  • 1/2 cup blanched almond flour
  • 1/2 cup flax meal
  • 1 Tablespoon coconut flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cinnamon
  • 3 eggs
  • half of a ripe banana, mashed
  • 1/3 cup coconut crystals
  • 2 Tablespoons pure maple syrup
  • 1/4 cup coconut milk, canned, full fat
  • 2 Tablespoons almond butter
  • 1 teaspoon vanilla extract
  • 1 Tablespoon coconut oil, melted
  • 1/2 cup golden raisins
  • 1/2 cup raw pecans, chopped

Almond Flour Mini Muffin Cooking Directions:

Preheat oven to 350 degrees F. Lightly grease a mini muffin pan with coconut oil.

In a medium bowl combine the almond flour, flax meal, coconut flour, baking soda, salt and cinnamon.

In another medium bowl combine the eggs, banana, coconut crystals, maple syrup, coconut milk, almond butter and vanilla. Mix until smooth. Add the dry ingredients into the wet ones and mix well.

Slowly add the melted coconut oil, mix until all the lumps disappear.

Add the raisins and pecans and mix well.

Divide the batter for 24 mini muffins. Bake for 15-20 minutes, until golden and fully set.

Cool on a wire rack for 10 minutes. Store in an airtight container in the fridge (or freezer).

Nutrition Info: Each serving equals: 88 calories, 6g fat, 7g carbohydrate, and 3g protein

Crispy Orange Chicken Recipe For Reno Personal Training

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Crispy orange chicken is delicious, there’s no denying it.  But it’s chicken scraps deepfried and soaked in sugar – not exactly what you want to be nomming on when you’re looking to build an awesome body.

So forget the mall food stand orange chicken and make this much healthier version at home.

Plus, it’ll give you a chance to practice your chopstick-fu in private ;)

crispy orange chicken for reno personal training

This recipe makes 6 servings.

Crispy Orange Chicken Ingredients:

  • 1/2 cup orange juice concentrate (no sugar added)
  • 3 Tablespoons coconut aminos
  • 1 Tablespoon olive oil
  • Zest from one orange
  • 3 cloves garlic, minced
  • Dash red pepper flakes
  • 2 packets Stevia
  • 1 tablespoon coconut oil
  • 2.5 lbs boneless skinless chicken thigh, cut into bite sized pieces
  • Dash salt and pepper
  • Dash granulated onion
  • 1 tablespoon sesame seeds
  • 3 green onions, chopped

Combine the orange juice concentrate, coconut aminos, olive oil, orange zest, red pepper flakes and Stevia in a small bowl. Mix well and set aside.

In a large skillet, heat the coconut oil on medium-high.

Generously season the chicken pieces with salt, pepper and granulated onion. Add chicken to hot skillet and brown on all sides.

When chicken is almost fully cooked, add the orange sauce, stirring to coat all of the chicken. Cook uncovered, simmering the sauce until thickened and fully sticking to the chicken.

Garnish with sesame seeds and freshly chopped green onion.

Nutrition Info: Each Serving Equals 282 calories, 12g fat, 12g carbs, 1g fiber, 35g protein

Fit Body Recipe: Sweet Paprika Chicken With Vegetables

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Here’s a delicious way to prepare lean chicken and nutritious veggies. Meals that are high in protein and fiber from vegetables are exactly what you need to be eating in order to see amazing results.

Servings: 8

Ingredient List:

  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 16 oz of skinless, chicken breast tenders
  • 1 teaspoon olive oil
  • 1 red onion, chopped
  • 4 carrots, chopped
  • 3 heirloom tomatoes, chopped
  • 2 green bell peppers, seeded and chopped
  • 2 Tablespoons coconut flour
  • 2 Tablespoons sweet paprika

Preheat oven to 325 degrees F.

Season the chicken tenders with salt and pepper. Heat the olive oil in a large skillet, over medium heat. Add the chicken and cook, turning occasionally until browned. Transfer to a roasting pan.

Add the vegetables to the skillet and maintain the heat on medium. Cook, stirring often, until the onion is translucent.

Sprinkle in the flour and paprika and stir well. Bring to a boil and cook until the tomatoes give off their juices, about 10 minutes. Pour the veggies over the chicken and cover.

Bake for 30 minutes, uncover and bake for an additional 30 minutes.

Nutritional Info: One serving equals: 211 calories, 3 fat, 390mg sodium, 17g carbohydrate, 5.5g fiber, and 29g protein.

Delicious Southwestern Stuffed Chicken Recipe

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Chicken breasts are a great source for healthy lean protein.  The problem is that most people seem to think a plain, baked chicken breast is all a health-conscious person can eat.

Of course not!  There is absolutely no reason to eat boring food.  Eating for health and/or weight loss can be absolutely delicious.

Here’s a new way to dress up your healthy lean protein chicken breasts. The southwest flavors of chiles and lime make this a muy tasty meal.

Servings: 4

Here are the ingredients you need:

  • 4 oz light cream cheese, room temperature
  • 1 (15oz) can diced tomatoes, drained
  • 1/2 cup frozen corn kernels
  • 1 small (4oz) Hatch green chile, roasted and chopped
  • Salt and pepper
  • 4 organic, boneless, skinless chicken breasts
  • 1 teaspoon olive oil
  • Tajin seasoning (blend of dehydrated lime, ground chile peppers and salt)

Here is how to fix it:

  1. Preheat your oven to 350 degrees F.
  2. In a medium bowl with an electric mixer on low speed, combine the cream cheese, drained tomatoes, corn and chiles.
  3. Slice through the thick part of each chicken breast so that it opens like a book. Double wrap the chicken with plastic wrap and out it with a meat until it’s 1/4 inch thick.
  4. Season one side of each chicken breast with salt and pepper, then flip it over and spread with 1/4 of the cream cheese filling. Roll each chicken breast up and place it seam side down in a baking dish. Rub a little olive oil over the top of the chicken then season with Tajin and salt and pepper.
  5. Cover and bake for 35 minutes. Remove the cover and bake for another 15 minutes.
  6. Thinly slice and then serve.

Nutritional Analysis: One serving equals: 234 calories, 6g fat, 522mg sodium, 13g carbohydrate, 3g fiber, and 31g protein

Healthy Recipe: Teriyaki Chicken

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This recipe is very flavorful and is filled with wholesome nutrients, vitamins, protein, and fiber. Unlike most teriyaki recipes, this doesn’t contain tons of sugar, yet it maintains the sweet undertone that makes teriyaki so delicious. Serve on a bed of baby arugula. This recipe makes 4 servings.

Here’s what you need:

  • 1 can naturally sweetened, zero calorie lemon lime soda (Zevia brand)
  • 1/2 cup soy sauce
  • 3/4 cup brown rice vinegar
  • 1 medium yellow onion – half minced and half thinly sliced
  • 4 cloves garlic, smashed
  • 1 Tablespoon fresh ginger, grated
  • 1 Tablespoon coconut crystals (or 1 teaspoon agave nectar or 1 packet Stevia)
  • 2 pounds boneless, skinless chicken thighs
  • 2 teaspoons coconut oil
  • 1 bunch asparagus, trimmed and cut into 1 inch segments
  • 2 Tablespoons chopped cilantro
  • optional baby arugula or other salad green

Combine the soda, soy sauce, vinegar, minced onion, garlic, ginger and coconut crystals in a bowl. Add the chicken and turn to coat. Place in refrigerator overnight.

Remove chicken from marinade and pat dry. Reserve 1 cup of marinade.

Heat one teaspoon of coconut oil in a large skillet. Add the chicken and heat on medium high, turning once, for 8-10 minutes, until browned and cooked through. Transfer to a plate.

Wipe out the skillet. Heat remaining 1 teaspoon of coconut oil. Add the sliced onion and asparagus. Cook for 5 minutes, until browned. Add the reserved marinade and boil until slightly reduced. Add the cilantro.

Serve over a bed of baby arugula or other salad green.

Nutritional Analysis: One serving equals: 289 calories, 13g fat, 4.8g carbohydrate, 3g fiber, and 29g protein

Roasted Pumpkin And Spinach Salad Recipe

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This is a great fall salad that goes great as a side for left-over holiday turkey.

Makes 4 servings.


  • 1/2 medium pumpkin
  • 4 tbsp extra virgin olive oil
  • 1/2 tsp sea salt
  • 1/2 tsp pepper
  • 1 pound thinly sliced spinach
  • 1 cucumber, peeled, julienned
  • 1/4 cup thinly sliced red onion
  • 1/2 tsp dijon mustard
  • 1 tbsp maple syrup
  • 1/2 tsp lemon juice
  • 2 large basil leaves cut into very thin strips


Preheat your oven to 400 degrees.

Peel the half pumpkin and cut into 1-inch chunks.  Toss the pumpkin chunks with 2 tablespoons of olive oil, salt, and pepper.

Bake the coated pumpkin pieces for 25 minutes.

Let the pumpkin cool, then toss with the spinach, cucumber, and red onion.

In a separate bowl, whisk the mustard, maple syrup, remaining olive oil, lemon juice, and basil.

Drizzle the dressing over the pumpin/spinach/onion salad and serve.

Add salt and pepper to taste.

Nutrition info (per serving): 230 Calories, 14g fat, 42g carbohydrates, 6g protein

Ham And Egg Cups Recipe For Breakfast On The Go

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Here’s a recipe for the perfect on-the-go energy food. Ham, broccoli and an egg combine for a tasty breakfast that’s packed with protein and fiber. Make a dozen and enjoy throughout your week.  (You can make these on Sunday and have a quick breakfast ready to go for the busy mornings)

Servings: 12

Here’s what you need to make these delicious treats…

  • 1 teaspoon olive oil
  • 1 clove garlic, minced
  • 1/2 yellow onion, chopped
  • 12 slices of nitrate- and nitrite-free ham
  • 1 cup broccoli, steamed and chopped
  • 1/4 cup shredded cheddar cheese
  • dash of salt and pepper
  • 12 eggs

Preheat your oven to 350 degrees F. Lightly spray a muffin pan with nonstick cooking spray. Set aside

In a medium sized skillet, heat the olive oil over medium heat. Add the garlic and onions. Cook until tender.

Add the steamed broccoli, cheese, salt and pepper. Mix until fully combined. Remove from heat.

Using kitchen scissors, make a slice to the center of each piece of ham, then fold into a cone shape in each muffin cup. Fill halfway with the broccoli mixture.

Crack an egg into each ham cup (over the broccoli mix). Bake for 16-20 minutes, or until the edges of the ham are crispy.

Nutritional Analysis: One serving equals: 135 calories, 8g fat, 437mg sodium, 2g carbohydrate, 1g fiber, and 12g protein

EDIT Healthy Recipe: Slow Cooked Pulled Pork Wraps

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Slow cooker recipes are a fantastic way to save time and energy while still getting a healthy, fitness-approved meal on the table. This recipe for slow cooker pulled pork wraps takes just a few minutes in the morning, then a few more minutes of prep right before you serve it. No need for carb-filled bread, eat your pulled pork wrapped in lettuce. It tastes awesome and will help you reach your goals faster.

pulled pork wraps

This recipe makes 12 servings.

Ingredients for Slow Cooked Pork Wraps:

  • 1 teaspoon olive oil
  • 1 (4lb) pork shoulder roast
  • 1/2 cup organic chicken broth
  • 1 cup organic, sugar-free barbeque sauce
  • 1/2 cup apple cider vinegar
  • 1 Tablespoon Dijon or yellow mustard
  • 1 Tablespoon chili powder
  • 1 large organic yellow onion, chopped
  • 3 garlic cloves, minced
  • 2 teaspoons dried thyme
  • 1 green bell pepper
  • 1 organic red bell pepper
  • 1 organic yellow bell pepper
  • 1 large organic yellow onion
  • 1 head organic romaine lettuce

Lightly rub the olive oil over the bottom of your slow cooker.

Add the pork roast and pour the chicken broth over it.

In a medium bowl combine the barbeque sauce, vinegar, Dijon, chili powder, onion, garlic and thyme. Pour over the pork.

Cover and cook on high for 5 hours and 30 minutes. Once done, remove the pork from the slow cooker, discard the fat and shred the meat with two forks. Return the shredded meat to the juices in the slow cooker, on warm, until ready to serve.

Thinly slice the bell peppers and remaining onion. Saute in a skillet with a drizzle of olive oil. Once very tender, season with salt and pepper and remove from heat.

Serve the pork on large romaine lettuce leaves and top with the tender peppers and onions. Yum!

Nutrition Info: Each serving has: 368 calories, 19g fat, 8g carbohydrate, and 28g protein

South Of The Border Cauliflower Rice Recipe

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Switching out your normal carby side dishes will help you lose weight faster, but they’re an important part of many traditional meals.  Try this delicious cauliflower rice recipe with Mexican dishes, your taste buds and your waist line will thank you!

cauliflower rice

Note: Cauliflower rice isn’t as absorbent as regular rice, so you’ll want to thicken sauces slightly.

This recipe makes 8 servings.

Ingredients for South-Of-The-Border Cauliflower Rice:

  • 1 head organic cauliflower
  • 2 small tomatoes, chopped
  • 1/2 an onion, chopped
  • 2 garlic cloves, minced
  • 1 Tablespoon tomato paste
  • dash of salt and pepper
  • dash of Tajin or red pepper flakes
  • 1/4 cup fresh, cilantro, chopped
  • juice from one lime

Preheat your oven to 350 degrees F. Grease shallow baking pan with olive oil.

Using a food processor with the grating blade, grate all of the cauliflower. Set aside.

In a high speed blender, or food processor, blend the tomatoes, onion, garlic, tomato paste, salt, pepper and tajin until smooth.

Mix the tomato blend evenly into the shredded cauliflower. Pour into prepared pan and bake for 20 minutes. Stir and bake for another 20 minutes.

Remove from the oven, transfer to serving dish. Mix in the chopped cilantro and drizzle with lime juice. Enjoy!

Nutrition Info: One serving equals: 28 calories, 1g fat, 91mg sodium, 5g carbohydrate, 1g fiber, and 1g protein

Baked Plantain Crisps Recipe

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These baked plantain chips are a great gluten-free, additive-free alternative to the chips you buy in the store.  Plantains may look like bananas, but they are actually much starchier and are perfect for baking up for a crunchy and salty snack alternative.

This recipe makes 6 servings.

baked plantain crisps chips

Baked Plantain Chip Ingredients:

  • 2 large unripe plantains
  • olive oil
  • juice from 1/2 a lemon
  • freshly ground sea salt

Preheat your oven to 350 degrees F. Lightly smooth over two large baking sheets with olive oil.

Peel the plantains and slice thinly on a diagonal. In a medium bowl toss the plantains with some olive oil, the juice from 1/2 a lemon and a generous sprinkle of salt.

Arrange in a single layer on the prepared baking sheets. Bake for 30 minutes, or until golden and crisp.

Nutrition Info: One serving equals: 110 calories, 2g fat, 22g carbohydrate, and 1g protein