Goodbye, boring old tuna sandwich. Hello, gorgeous Spicy Tuna Wrap!

Honestly, who needs bread when you can wrap spicy tuna goodness in blanched collard greens? Not me. These wraps are light and tight, and will help make you light and tight too!

The technique of wrapping delicious sandwich fillings in collards is a wonderful way to lighten up your lunch. Collard leaves are super sturdy, last for a week in the fridge, are filled with fiber, and are super low in carbs and calories. The rich green color is nice too.

Make a big batch of these on the weekend to create wraps for lunch all week long. Simply bring a big pot of salted water to boil, blanch the leaves for 2 minutes, then plunge into some ice water before drying off. Easy!

Courtesy of RealHealthyRecipes.com

Servings: 2

Here’s what you need

• 2 collard green leaves
• 1 (5oz) can albacore tuna, packed in water
• 2 Tablespoons coconut cream
• 1 teaspoon coconut aminos
• 2 teaspoons Sriracha
• ⅓ cup thinly sliced carrots
• ½ an avocado, sliced
• ½ a cucumber, peeled, seeded and cut into matchsticks

Instructions

1. Bring a medium sized pot of salted water to a boil. Get a bowl of ice water ready. Add the collard green leaves to the pot of boiling salt water for 2 minutes. Remove the leaves from the boiling water and plunge into the ice water for 20 seconds. Place the leaves on a paper towel to dry.
2. In a bowl flake the tuna and mix in the coconut cream, coconut aminos, and Sriracha. Mix until well combined.
3. Place the two collard green leaves overlapping on a cutting board, in opposite directions so that the wide, flat ends overlap in the middle. Line the tuna, carrots, avocado slices and cucumber matchsticks down the middle, leaving open space around the edges of the leaves.
4. Wrap like a burrito, cut down the middle on a diagonal, and serve immediately. Enjoy!

Nutritional Analysis

317 calories, 13g fat, 17g carbohydrate, 7g sugar, 193mg sodium, 4g fiber, and 7g protein.

Warning: Only make this recipe if you want to take your taste buds on a seriously wild ride! The spice and flavors in this Cajun Grilled Shrimp are on full blast!

I highly recommend serving this firecracker shrimp over cauliflower rice dressed in lemon juice for cooling, calming flavors that create the perfect balance for spicy shrimp.

The shrimp grills very quickly, so be sure to have everything else prepared and ready to be served before you get those shrimps on the barbie… 🙂

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

For the Cajun Spice Blend:

• 1 teaspoon sea salt
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• ½ teaspoon ground black pepper
• ½ teaspoon onion powder
• ½ teaspoon ground cayenne powder
• ¾ teaspoon dried oregano
• ¾ teaspoon dried thyme
• ¼ teaspoon red pepper flakes

For the Shrimp:

• 2 Tablespoons olive oil
• 20 extra large shrimp, peeled and deveined

For the Cilantro Dressing:

• 1 Tablespoon coconut oil
• ¼ cup fresh cilantro, minced
• 3 Tablespoons lemon juice
• 2 Tablespoons scallions, whites only, minced
• ¼ teaspoon Worcestershire sauce

Instructions

1. In a large bowl combine the spice blend and mix well. Add the olive oil and shrimp and toss until well coated.
2. Preheat a grill or grill pan over medium-high heat. Skewer the shrimp by poking through the thickest part of the shrimp and also through the tail, so that it is secured in two places. Grill for about 7 minutes, turning halfway through, until cooked through.
3. In a medium bowl combine the cilantro dressing ingredients. Brush the dressing over the cooked shrimp and serve immediately. Enjoy!

Here’s one seriously nutritious south-of-the-border skillet dinner! Most Mexican dinners contain generous portions of grains and dairy, so we’ve lightened this one up by taking out traditional rice and replacing cheese topping with fresh avocado and pico de gallo. It’s mildly spicy and very satisfying!

In this skillet dinner canned beans are combined with onion and tomato to create a hearty, flavorful base for marinated chicken breasts. The whole process is really quick and simply, doing a little sautéing on the stove and then popping the skillet into the oven while you prep the toppings.

Leftovers from this meal are simply wonderful as packed meals the next day. When healthy eating tastes THIS good it’s hard to stop! And why would you want to stop?!

Courtesy of RealHealthyRecipes.com

Servings: 8

Here’s what you need

For the Mexican Spice Blend:

• 1 teaspoon ground cumin
• 1 Tablespoon garlic powder
• ½ teaspoon smoked paprika
• ½ teaspoon black pepper
• 1 lime, juiced
• ¼ teaspoon liquid stevia
• 1 Tablespoon fresh cilantro, minced
• 1 teaspoon fresh jalapeno, seeded and minced

For the Skillet:

• 6 boneless, skinless chicken breast halves
• 1 teaspoon olive oil
• 1 yellow onion, chopped
• 2 Roma tomatoes, chopped
• 1 Tablespoon garlic, minced
• 2 teaspoons kosher salt
• ½ teaspoon ground cumin
• ¼ teaspoon ground cinnamon
• ¼ teaspoon ground cayenne
• 1 (15oz) can black beans, rinsed
• 1 (15oz) can pinto beans, rinsed
• 1 (15oz) can white beans, rinsed
• 1 avocado
• ½ cup pico de gallo
• ¼ cup fresh cilantro, minced

Instructions

1. Combine the spice blend in a small bowl. Rub the spice blend over all of the chicken pieces. Place in a ziplock bag in the fridge to marinate for an hour, up to overnight.
2. Preheat the oven to 425 degrees F. Place the olive oil in a large, oven-safe, skillet over medium-high heat. Add the onions, cooking until soft, about 5 minutes.
3. Stir in the tomatoes, garlic, salt, cumin, cinnamon and cayenne. Sauté for 3 minutes. Add the rinsed beans and bring to a simmer, about 4 minutes.
4. Arrange the marinated chicken breasts over the top of the bean mixture. Bake, uncovered, for 20-25 minutes. Top with sliced avocado, pico de gallo and fresh cilantro. Enjoy!

Getting healthy meals on the table each night is one of the biggest challenges that my clients are faced with – maybe it’s a challenge for you too – so I was really excited to come across this amazingly simple cooking technique that dramatically reduces the fat and carb count of your favorite recipes!

I’m referring to the foolproof technique of baking in parchment paper packets, also called “en papillote.” Meat, veggies and flavors are wrapped together in parchment paper and then baked in the oven. Steam is trapped inside of the parchment packet to magically produce very moist and tender meals.

Here are the top 4 things to love about cooking en papillote:

It’s SUPER healthy!

There’s no need to add fat or oils to your en papillote dinner, since steam is used to do the cooking. Reducing the added fats is a great way to lighten the calorie count, helping you to lose fat and lean out quicker! It’s also quite easy to create a complete en papillote meal without the grains, added starches, or calorie-filled sauces that your favorite take-out meal contains. Keeping it light and tight!

It’s REALLY easy and quick!

Cooking en papillote is really simple enough for a child to make. All you do is wrap the ingredients up in parchment paper and place it in the oven. The whole process is incredibly quick and painless!

The variations are ENDLESS!

There’s no limit to the combinations of ingredients and flavors that you could create while cooking en papillote. As you’ll discover below, designing an en papillote meal is as simple as picking your favorite protein, veggies and flavors. You’ll have fun coming up with new flavor combinations to try!

The clean up is FAST!

You know those days when you really don’t want to do dishes, and so you use paper plates for dinner? Cooking en papilote is the culinary equivalent to eating on paper plates. Since each portion is individually baked in parchment paper, the pan doesn’t even get dirty. Once you’re done enjoying your meal simply crumble up the parchment paper and throw it away!

Alright, now you understand why I’m so jazzed about cooking en papillote, and you probably want to give it a try. I’ve given you an exact recipe for Dijon Chicken with Sweet Potato and Green Beans to try below, and I’d also like to give you the simple 5-Step process for designing and cooking your own, unique en papillote dinners.

Step One: Choose Protein

Chicken is an obvious choice for cooking this way, since the steam injects so much moisture into the meat. When cooking chicken, always pound out the chicken, for a thinner breast and quicker cook time, or use thin fillet chicken. Chicken cook time is 30 minutes.

Shrimp is also a fantastic protein choice to be cooked en papillote. It gets plump and juicy and absorbs much of the flavor that you choose to combine it with. Shrimp cook time is 15 minutes.

A fillet of fish – either salmon or white fish – is another wonderful light choice for protein cooked en papillote. This is a great way to get some natural fish oils in your diet. Fish cook time is 20-25 minutes, depending on how thick the cut is.

It’s entirely possible to cook a really satisfying vegetarian meal en papillote. For protein you could use canned beans or tofu. Vegetarian cook time is 15 minutes.

Step Two: Choose Veggies

The sky is the limit when it comes to selecting veggies to be cooked en papillote. You could probably cook any veggie this way. Sweet potato, green beans, zucchini, butternut squash, broccoli, canned beans, mushrooms, cabbage, bell peppers, onions, cauliflower, kale, collards or spinach are all wonderful options.

Be aware of the size that you cut your veggies, as it needs to be able to finish cooking in the same time that the protein cooks. Thicker veggies like sweet potato, bell peppers or cauliflower need to be cut small in order to cook all the way through.

It’s possible to get creative with your veggie prep by shredded it like rice or running it through a spiral slicer to create veggie noodles!

Step Three: Choose Flavors

This is the fun step, adding the flavors and sauces that you love most. Think of the flavors of your favorite dinner recipes like BBQ sauce, teriyaki or Dijon, and combine one of these with a variety of fresh herbs and spices.

It’s important that your ingredients include enough moisture to create steam. Some veggies naturally contain enough moisture (like zucchini or butternut squash) while others (like sweet potato or green beans) will not contribute liquid to the packet. If you’re working with drier ingredients then make sure to add plenty of sauce or a tablespoon or so of liquid to each packet. You could drizzle a little chicken broth or a bit of wine.

Step Four: Wrap It

Cut four 12-by-16-inch pieces of parchment paper and fold each in half. Open the parchment paper and arrange ¼ of the veggie mixture in the center of the top half of each parchment. Generously season with salt and pepper. Top with the protein and flavors.

Fold the bottom half of the parchment paper over the protein and veggies. Start folding and crimping the parchment paper ends together from one end all the way around to the other end, creating a sealed envelope. Fold the end under the packet. The packet should be fully encased, with no breaks in the parchment paper for steam to escape – we need that steam as part of the cooking process! Place the packets on a pan.

Step Five: Bake It

Preheat your oven to 400 degrees F and calculate the bake time based on your protein choice above. There’s no way to check if your meat is finished cooking, since it’s wrapped up, so it’s better to cook it a little longer than not long enough. Serve the packets on plates, tearing them open just before serving.

I hope that you enjoy this healthy and fit cooking method and that you give it a try the next time that you plan to make dinner at home. Consistently eating light meals like this is the way to lose fat, build muscle, increase your energy and to feel awesome all around!

I’m here to help you get into the best shape of your life. Call or email me now to get started with one of my custom fitness programs.

There’s no reason to continue waiting on your health and wellbeing – let’s get your stunning body transformation started now!

Real Food Rules!

When it comes to getting the most nutrition from each bite, nothing beats real food.
Sure, protein bars and protein powders may have great nutritional numbers, but real food like lean meats, eggs, vegetables, nuts, seeds and fruit contain vibrant real food energy that’s hard to quantify.

Make an effort to get most of your calories from real food sources and watch how it positively impacts your health, energy and body fat.

Remember that even the healthiest processed food is still a processed food. Real food beats it every single time!

Dijon Chicken with Sweet Potato and Green Beans En Papillote

One of the biggest complaints that many people have about chicken breast dinners is that the meat tends to turn out dry or overcooked. Then they are forced to choke down a dinner they know is healthy, but isn’t pleasant and certainly won’t motivate them to eat it again.

This simple recipe for cooking in parchment paper packets is a foolproof way to inject tenderness and moisture into chicken breast, without any fancy time consuming techniques. By wrapping veggies and protein together with flavors and some liquid, the chicken cooks in the steam that is built up in the packet. This flavorful steam ensure a perfectly moist, perfectly flavorful chicken dinner – every single time!

In this recipe the sweet and tangy flavors of mustard, stevia and rosemary mingle with tender sweet potato, fresh green beans and moist chicken breast. Enjoy!

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

• 2 Tablespoons shallot, minced
• 3 Tablespoons whole grain mustard
• 2 Tablespoon Dijon mustard
• ¼ teaspoon liquid stevia (or 1 teaspoon honey)
• 1 teaspoon olive oil
• 2 teaspoon fresh rosemary, minced
• 1 Tablespoon chicken broth
• 1 cup sweet potato, peeled and cubed
• 1 cup fresh green beans, trimmed and cut into 1 inch pieces
• 4 thin sliced chicken breasts
• sea salt and black pepper
• 1 Tablespoon chives, minced

Instructions

1. Preheat the oven to 400 degrees F.
2. In a small bowl combine the shallots, whole grain mustard, Dijon mustard, stevia, olive oil, rosemary and chicken broth. In a large bowl toss the sweet potatoes and green beans with half of the marinade. Rub the remaining marinade over the chicken breasts.
3. Cut four 12-by-16-inch pieces of parchment paper and fold each in half. Open the parchment paper and arrange ¼ of the sweet potato and green beans and a chicken breast in the center of the top half of each parchment. Generously season with salt and pepper. Top with a sprinkle of chives.
4. Fold the bottom half of the parchment paper over the chicken and veggies. Start folding and crimping the parchment paper ends together from one end all the way around to the other end, creating a sealed envelope. Fold the end under the packet. The packet should be fully encased, with no breaks in the parchment paper for steam to escape – we need that steam as part of the cooking process! Place the packets on a pan.
5. Bake the chicken and veggie packets for 30 minutes and remove from the oven. Serve the packets on plates, tearing them open just before serving. Enjoy!

Nutritional Analysis

One serving equals: 270, 11g fat, 15g carbohydrate, 4g sugar, 320mg sodium, 3g fiber, and 35g protein.

Are you eating tons of salads? I sure hope so. A big, colorful salad topped with a serving of protein is just about as healthy a meal as you will ever find. And, when done right, it’s also one of the tastiest meals!

Eating like this makes it possible to shed body fat while sustaining energy levels and muscle tone. This Curly Endive Salad with Butternut Squash with a big ‘ol serving of protein on top makes a fantastic go-to dinner salad. That is, dinner IS the salad; salad IS the dinner.

It’s light and tight and will leave you looking and feeling light and tight 🙂

Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

For the Butternut Squash

1 teaspoon coconut oil
2 cups butternut squash, peeled, seeded and thinly sliced
¼ teaspoon ground cinnamon
pinch of red pepper flakes
sea salt

For the Vinaigrette

2 Tablespoons olive oil
1 Tablespoon white wine vinegar
1 Tablespoon lemon juice
1 Tablespoon shallot, minced
⅛ teaspoon liquid stevia
1 teaspoon Dijon mustard
sea salt and pepper to taste

For the Salad

8 cups curly endive, torn
1 avocado, chopped

Instructions

1. Place the coconut oil in a skillet over medium heat. While the coconut oil melts, in a large bowl combine the butternut squash pieces with the cinnamon, red pepper flakes and a few cracks of sea salt. Once coated, add the butternut squash to the skillet. Cook, stirring occasionally, for 10 minutes or until tender. Remove from heat.

2. In a small bowl combine the vinaigrette ingredients. Whisk until fully combined.

3. In a large salad bowl combine the endive, avocado and butternut squash. Toss with the vinaigrette and serve immediately. Enjoy!

Nutritional Analysis

91 calories, 5g fat, 10g carbohydrate, 2g sugar, 156mg sodium, 5g fiber, and 2g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!