Make this Mediterranean Quinoa Salad and eat it all week for lunch!

This is a must! Its easy and taste great. We will be sending more each week to our 

30 day weight loss program clients. Its free!

Email us today 

bootcampmoms@gmail.com

http://www.skinnytaste.com/2013/04/mediterranean-quinoa-salad.html

Fajita Salad with ( Adrian Perry's Rockin Pineapple Salsa)

A friend that loves to cook healthy and does boot camp and cross fit gave me this great dinner. Thanks Adrian Perry You rock..

Fajita salad with a fresh pineapple salsa Grill or cook your meat(s) of choice for your salad. I do chicken, steak and shrimp on the grill. Prior to grilling I rub it with a *homemade fajita rub. On stovetop I cook two onions, two green peppers and two red peppers in coconut oil. Cook So it is still crisp and rich in color. If you cook too long, you lose the nutritional value. Add some of the fajita season at the last minute of cooking and toss. Fresh Pineapple Salsa (double recipe for larger crowds): Two cups of finely chopped fresh pineapple 1 cup of diced red bell pepper 1 cup of diced green bell pepper 1/2 cup of finely chopped onion 1 to 2 jalapeño peppers depending on how much of a kick you want 1/2 cup of orange juice or freshly squeezed orange juice 1/2 cup of chopped cilantro 1 teaspoon or a little more to taste of ground cumin Sea salt and freshly ground pepper to taste *Fajita Seasoning: (I usually make this in bulk so I follow this times about 5) 1 Tablespoon of chili powder 1/4 teaspoon of garlic powder 1/4 teaspoon of onion powder 1/4 teaspoon of crushed red pepper flakes 1/4 teaspoon of dried oregano 1/2 teaspoon of paprika 1 1/2 teaspoons of ground cumin 1 teaspoon of sea salt. ( I use less) 1 teaspoon of black pepper Making your own seasoning is so important. Read the labels on store bought seasonings and you will be disgusted and shocked! I make a big batch and put it in a little mason jar and have it there to grab whenever I do any type of Mexican dish. Once you cook the meat, lay the pepper and onion mixture on a plate, top with your meat and then add whatever toppings you want.... I do chopped tomatoes, avocado, cilantro, spinach or romaine lettuce and then of course the pineapple salsa! Delicious!

Fast Family Weeknight Dinner

The week is all most over and you are wanting a fast family dinner. I love to get the rotisserie chicken from the grocery store and make a Hawaiian stir fry.

Cut the chicken up and put aside.

Next in a pan with a little olive oil add
1 Red pepper cut in slices
1 orange pepper cut in slices
1/2 onion
1 can of pineapple chucks with juice
You can also add snap peas, broccoli and any veggies you like
Next add 1/2 cup of Hawaiian Sauce( Lawry's Hawaiian)
Add Chicken
Cook on stove top in medium for 15 mins.
Serve over brown rice

Grilled Ahi Tuna with Cucumber Ginger Salsa

Tuna
4 tsp low sodium soy sauce
2 tbsp toasted sesame oil
4 (4oz) Tuna Filets

combine all ingredients, place in ziploc bag and refrigerate for at least on hour

Remove from marinade and place on grill 4-5 min per side

Cucumber Ginger Salsa
1 Cucumber Diced
1 avacado pitted and chopped
1/2 red onion chopped
1tbsp fresh ginger (i used the paste)
4 tbsp lime juice
1 tbsp fresh cilantro

combine all ingredients refrigerate

Once tuna is done place salsa on top and ENJOY!!! Even my kids love this!! The salsa is Beyond Awesome!!

Calories only 225 per serving!

Pomegranate Mixed Berry Protein Shake

This protein shake was great. Pomegranate Protein Smoothie contains the antioxidant properties of blueberries,strawberries and pomegranate. I tried it today and have nothing but good praises for its delectable taste as well as nutritional content.

1/2 Cup of Strawberries
1/4 Cup of mixed Berries ( Frozen)
1/4 Cup of Pomegranate juice
1/2 Cup of 50 Calorie Grape-Cran juice
1 Scoop of Protein Powder
6 Cubes of Ice

Mix all together and them place a few almonds on top!
Enjoy

Calorie Count- 210

Heirloom Tomato and Goat Cheese Pizza

 

 Low Fat Pizza
1 (13.8) can refrigerated pizza crust dough
1tsp garlic
1 tsp oregano
1 tsp salt and pepper
Olive Oil to brush on pizza dough (about 1 tsp)
2 Heirloom tomatoes seeded and chopped
1 chopped Orange Pepper
1/2 cup shredded low fat mozzarella
1/2 cup (3 ounces) goat cheese

Spray Pam on foil and roll out pizza dough, cook the dough 6 minutes
take dough out brush with olive oil, garlic powder, oregano, salt and pepper
spread tomatoes, peppers, goat cheese, mozzarella evenly over crust
cook an additional 6 to 7 minutes at 375 degrees

Serves 6
Calories 242
Fat 8g
Protein 10

Clean eating homemade Zucchini Bread

Our very own Boot Camp Mom Jennifer Peters Shared this recipce. It is too die for and the kids will love it. I made 4 loafs to bring on my beach trip.

Enjoy!!!!
***mine made 3 mini loaves or one reg loaf---you may want to double
 2 cups of blanched almond flour
1/2 teaspoon of sea salt
1/2 teaspoon of baking soda
1 teaspoon of ground cinnamon
1/4 teaspoon of ground nutmeg
1/4 cup of coconut oil (TJs)
1/2 cup of honey
2 large eggs
1 1/2 cups of grated zucchini (with green peel; not packed; ***if wet, dry off with a paper or cloth towel)
Preheat your oven to 350°
Grease your baking pan
Combine the almond flour, salt, baking soda, and spices and blend well.
Add the remaining ingredients and blend well.
Pour the batter into your baking pan, and bake for about 60 minutes or until a toothpick inserted in the center of the bread comes out clean. (my mini loaves took less time!!!)
Cool and slice.
Makes 1 loaf

Chicken Asian Salad

One of our all time favorites.  My friends ask for this when I have them over. Guys love it too.
All the items you need

Salad-
Lettuce
Cucumbers
Cranberries
Carrots
Honey Roasted Almonds slices
Chicken ( I like to get the Rotisserie Chicken from the store and cut it up)

Wontons-
I get the wontons from the store in the veggie section, I heat oil in a pan ( 1 minute) and put one in at a time until they are crunchy, then take them out and put them on a plate with paper towels. When I have finshed them I add some powder suger.

Dressing-
1 bottle of Rice Vinegar
1/2 cup sugar
1/2 cup oil

Boil Vinegar and sugar on stove top until sugar is dissolved
Then add oil and salt and pepper
Cool for 3 hours


Enjoy:)

Yummy Family Snack Homemade Granola Bars

Granola Bars for the whole family

• 1/2 cup reduced-fat creamy peanut butter
• 1/3 cup honey
• 1 egg
• 2 tablespoons canola oil
• 1 teaspoon vanilla extract
• 3-1/2 cups old-fashioned oats
• 1/2 cup packed brown sugar
• 3/4 teaspoon salt
• 1/3 cup peanut butter chips
• 1/3 cup miniature semisweet chocolate chips

• In a large bowl, beat the peanut butter, honey, egg, oil and vanilla until blended. Combine the oats, brown sugar and salt; add to the peanut butter mixture and mix well. Stir in chips. (Batter will be sticky.)
• Transfer to a 13-in. x 9-in. baking dish coated with cooking spray. Bake at 350° for 12-15 minutes or until set and edges are lightly browned. Cool on a wire rack. Cut into bars. Yield: 3 dozen

1 piece equals 93 calories

Summer Salad and Homemade dressing

Salad

I layer this salad from bottom to top.

Spinach and Spring mix lettuce

Cucumbers
Avocado cut up in little pieces
Green Apple Cut up 
Goat Cheese
Almond and Cranberries mix


Dressing

2 cups of Canola Oil
1/4 cup Red wine Vinegar
1 tsp dried basil
1 tsp dried oregano
1/2 cup sugar
3 tsp honey ( add more if needed)
1/2 tsp of salt and pepper

Blend it all in a blender !

All Natural Trail Mix

Looking for that afternoon snack that is healthy, loaded with protein and really good.....This is a MUST Try

1/4c Raw Almonds
1/4c sunflower seeds
1/4 c 70% choc chips

I subsitute sunflower seeds for craisins, and I make a HUGE bag of this, it goes really fast!! Just make a huge portion of it and store in a ziploc bag. This is super healthy and really good my whole family is eating it. This is from Jillian Michaels fat burning cook book Enjoy!!

Serving size 1/4c total
178 calories
12.5 grams fat
5 grams protein

Clean Blueberry Protein Muffins Yummy...

Clean Blueberry Protein Muffins

Servings: 12
Serving Size: 1 muffin
Calories: 100
Fat: 3.8 g
Carbs: 5.9 g
Fiber: 2 g
Protein: 11.3 g
Old Points: 1.9 pts
Points+: 2 pts

______________________________

 

Here are your ingredients:

Recipe adapted from Tone It Up 

 

2 1/2 cups protein powder

1 1/2 cups eggs whites

3 Tbsp almond flour

2 Tbsp ground flaxseed

3 Tbsp unsweetened almond milk

2 Tbsp water

1 mashed banana

1/4 cup organic (no sugar added) applesauce

2 Tbsp coconut oil (melted)

1 tsp. vanilla extract

1 1/2 Tbsp cinnamon

3 tsp. baking powder

Pinch of sea salt

1/2 cup blueberries

 

Preheat oven to 350 degrees F.  In a large bowl, mash banana with almond milk until smooth.  Add in the rest of the ingredients up to the blueberries and mix well.  Gently fold in your blueberries.

 

Spoon mixture into a muffin tin sprayed with coconut oil and fill close to the top.  Bake for 15 to 20 minutes  or until a toothpick inserted comes out clean.  Sprinkle powdered stevia on top and enjoy!

Healthy Side dishes for Dinner.. Roasted Broccoli?

Two great side dishes. I admit I am picky, but these side dishes rocked. The nutritionist at my work told me about roasting broccoli, I would have never tried it until she spoke of it. It was amazing. Everyone should try this. The kale salad is sooo good for you and this dressing makes it great.

---

• 1 lb. broccoli, rinsed and trimmed
• 2 Tbs. EVOO (extra-virgin olive oil)
• 2 cloves garlic, minced
• 1/2 tsp. kosher salt
• 1/4 tsp. freshly ground black pepper
• 1/3 cup panko bread crumbs
• 1/4 cup finely grated parmesan or sharp cheddar cheese

---

• Pre-heat oven to 425 degrees F.
• Cut the broccoli florets into bite-sized pieces. Cut the stalks into 1/8" thick round slices. Place the broccoli into a mixing bowl and toss with the EVOO, garlic, salt and pepper; set aside.
• Spread the Panko into a 13"X9" metal cake pan and place into the oven for 2 minutes or until lightly toasted. Remove the Panko from the oven and place into the same bowl as the broccoli mixture. Toss to combine. Return the mixture to the cake pan, place in the oven and roast just until the broccoli is tender, about 8-10 minutes.
• Remove from the oven, toss with the cheese and serve immediately.

Kale Salad

Ingredients

Salad

• 1/2 cup pecans
• 8 ounces kale (I used regular curly green kale)
• 1/2 cup dried cranberries (or cherries)
• 1 medium Granny Smith apple
• 2 ounces soft goat cheese, chilled

Dressing

• 3 tablespoons olive oil
• 1 1/2 tablespoons apple cider vinegar (or white wine vinegar)
• 1 tablespoon smooth Dijon mustard
• 1 1/2 teaspoons honey
• Sea salt and freshly ground pepper, to taste

Clean eating Portobello Burgers and a Weekend Workout Cardio Core

Our lovely Lora Levy( Boot camp mom) shared this great dinner recipe with us! It is soooo good. Total calories 230!  For a side dish I made sweet potato fries. The weather this weekend is so nice if you cant make it outside to our boot camp here is a kick butt work out you can do at home. Enjoy
Burger

• 4 large portobello mushroom caps, wiped clean with damp cloth
• 4 slices red onion, each round about 1/4-inch thick (about 1 medium onion)
• 1 1/2 tbsp extra-virgin olive oil
• 4 whole-wheat hamburger buns
• 2 oz blue cheese, crumbled (1/2 cup)
• 4 romaine lettuce leaves

Sauce

• 2 tbsp nonfat plain Greek yogurt
• 1 tbsp extra-virgin olive oil
• 2 tsp Dijon mustard
• 2 cloves garlic, minced
• 2 tsp dried basil
• 1 tbsp finely chopped parsley
• 1/8 tsp sea salt

INSTRUCTIONS:

1. Heat a grill pan on medium-high. Lightly brush mushroom caps and onion with oil. Grill mushroom caps and onion for 4 to 5 minutes per side or until mushrooms are tender. (NOTE: Mushrooms will begin to release their juices when they are tender.) Set aside on a separate plate. Grill buns, cut-sides-down, for 1 to 2 minutes per side or until toasted.
2. Meanwhile, prepare sauce: Combine all sauce ingredients in a small bowl. Spread sauce on bottom half of each bun, dividing evenly. Top with onion, mushroom caps (smooth-side-down), cheese and lettuce, dividing each evenly. 

 Cardio Core Workout Outside

 Tabatta Format- 6 times each exercise 20 seconds with a  10 second recovery

1. Touch down jump, ( Squat jump,but touch the ground with your finger tips)

2. Reverse crunch to leg drop

3. Mountain Climbers

4. Seated Tuck Crunches

5.  Burpee push up tuck jump combo

6. Roll ups with legs Indian style ( Very hard try to keep your feet on the ground)

Next

Hold a plank for 30 seconds then pike up and back to a plank 10x's

Crab kick 30 seconds 2x's

Bicycle 45 seconds

Chocolate Cranberry Smoothie

 

Clean Eating Chocolate Cranberry Smoothie

(Makes 4 servings)

Ingredients:

• 1 medium banana
• 4 ounces fresh, frozen cranberries (I buy them fresh and freeze them myself)
• 1 1/4 cup light coconut milk
• 1 cup pomegranate seeds/arils
• 4 tablespoons. unsweetened cocoa powder
• 1 cup frozen mango (optional for sweetness, thickness and creaminess)
• Clean sweetener to taste (optional)

105 Calories!

 

Clean Eating Chicken Dinner ( chicken cordon bleu)

Winner Winner Chicken Dinner... Ok, I just wanted to say that because it sounds funny. This dinner was a success. I found this great magazine about Clean Eating. I added some brown rice as a side dish. 282 calories a serving

INGREDIENTS:

• 2 4-oz boneless, skinless chicken breasts
• 2 large spinach leaves, washed stems removed
• 2 wedges Laughing Cow Light cheese
• 1 oz reduced-sodium nitrate-free ham
• Paprika, to taste
• 1 clove garlic, minced
• 1 tsp extra-virgin olive oil
• 1 cup baby bella mushrooms, sliced
• 1/8 tsp ground black pepper

DIJON YOGURT SAUCE

• 1/2 cup nonfat Greek yogurt
• 1 tbsp Dijon mustard
• 1/2 tsp 1% buttermilk
• 2 tbsp chives, chopped

INSTRUCTIONS:

1. Preheat oven to 400°F. Pound chicken with a mallet to 1/4-inch thickness. Be careful not to tear apart the breast. Lay 1 spinach leaf on top of each breast. Then spread cheese wedge to cover spinach. Top with 1/2 slice ham, folding ham over as needed to fit breast. Gently roll up each breast and secure with a toothpick. Sprinkle outer side of breast with paprika. Bake in oven for 20 minutes, until chicken is cooked through.
2. While chicken is baking, sauté garlic in oil in a nonstick skillet for 1 minute on medium-high heat. Add mushrooms and pepper. Stir occasionally for 10 minutes until soft. Remove from heat. Cover and set aside.
3. To prepare sauce, whisk together yogurt, mustard and buttermilk. Mix in chives.
4.  Divide mushrooms equally between 2 plates, about 1/4 cup each. Then place chicken on bed of mushrooms and drizzle 1/4 cup yogurt sauce over top. 

Funfetti Dip!

Boot Camp Mom, Jen Mink, has discovered our link to Eat Yourself Skinny ... it's become a favorite recipe site of hers & she's been trying out numerous things from it! Not too long ago she tried the "Funfetti Dip" for the 1st time... then a few more times & again :) for her daughter's preschool Valentine's Party. Here's a glimpse to share with the group...

Here's how Jen's nutritional data comes out (per 1/4 cup):

• Calories: 84.2 (YUP - You read that right!! ;) )
• Total Fat: 2g
• Total Carbs: 17.6g
• Protein: 1.5g
• Iron: 1.7%

As fabulous as the nutrition details, the taste AND appearance are... it's EASY to boot!!

• Mix:
  • 1 box Funfetti Cake Mix (specific holiday versions if desired ;D )
  • 2C Fat Free Plain Yogurt
  • 1C thawed Cool Whip Free OR Light Cool Whip
• Chill
• Serve with Animal Crackers, Fruit, etc........

2 Great Post Workout Smoothies

Tropical Smoothie


After that hard Boot Camp class here is a great smoothie.
Low in calories and high in fiber!

8oz Coconut Water
1/2 Cup Pineapple
1/2 Cup Mango
1 Banana
1 tablespoon flaxseed

Need a Protein Meal replacement.. Try this Hawaii Smoothie

1/2 Cup Almond Milk
2 tablespoons Low fat Greek Yogurt
1/4 cup Orange Juice
1/2 Banana
1/4 cup Strawberry
2 Tablespoons Whey Protein
4 ice cubes

Immune Booster Smoothie

We are all trying to keep healthy during this flu season!  This recipe is from Nutri Bullet and is REALLY good!  It is loaded with antioxidents too!

1-2 Handfuls of Spinach
1 Banana
1 Peeled Orange
1 cup Pineapple
1 handful of Blueberries
1 scoop protein powder
water

( i like it with almond milk instead of water, the almond milk makes it creamier and GOOD)

Enjoy!!

Looking for a Family low fat dinner..

This one I put to the test. My best guy friend came over. He can smell low fat food from a mile away and will not touch it!! He never knew! He said it was so good and I never told him it was low fat...
Enjoy

http://www.eat-yourself-skinny.com/2011/04/skinny-chicken-divan.html