Chinese Tofu & Vegetable Stir Fry

Chinese Tofu & Vegetable Stir Fry

Feb 9, 2017

So I really wasn’t a huge fan of tofu.  But Anthony & Braden made this recipe as part of the Happy Healthy Cooks program at Braden’s school last week and our super-picky little eater LOVED it.  So we’ve adopted this one as a family favorite especially since Anthony and I are trying to do a mostly vegan/vegetarian meal plan right now and this fits right in.  Plus if you make a bunch of rice, big batch of tofu and just toss it together with steamed veggies and sauce – its quick and easy for lunches or dinners throughout the week!  That’s #winning in my book.  I think this method for cooking tofu made me a fan!     INGREDIENTS: 2 T. olive oil, divided 3 T. soy sauce, divided 14 oz extra firm or firm tofu 1 onion, sliced 2 cloves garlic, chopped or minced 1 T. grated or finely chopped ginger 2-4 cups snow peas cut it half (or your favorite veggies) 4 cups chopped bok choy, torn (or nappa cabbage) 1 cup frozen shelled edamame (or frozen mixed vegetables) 2 cups mung bean sprouts Cooked brown rice   DIRECTIONS: 1. Drain tofu and slice into 1/2 inch rectangular slices. 2. Place slices on one side of a dish towel; fold over and press dry. 3. While tofu dries, chop vegetables. 4. Stack slices of tofu and cut into small cubes (1/2 -3/4 inch thick) 5. Brown tofu in 3 batches in the wok with 1 T. oil – over high heat until lightly browned (about 5-6 minutes). 6. Add some soy sauce to the tofu; set aside. 7. Heat remaining oil; add onions.  Cook for 3-4 minutes. 8. Add garlic and ginger and sauce one minute. 9. Add 2 T. soy sauce and all remaining vegetables and cook over medium high heat, until vegetables are tender-crisp. 10. Stir in cooked tofu and serve over brown rice.   Want more help with nutrition or fitness?  Complete this form and we can connect with you!   Fill out my online...

Fixate Healthy Homemade Tomato Sauce

Fixate Healthy Homemade Tomato Sauce

Feb 9, 2017

I used to buy spaghetti sauce in a jar.  Never even thought about making my own.  Then I tried this recipe from the Fixate cookbook and now we use it all the time.  First, my kids and husband like it and they are SUPER picky eaters.  Second, it makes a ton and can be used in a lot of recipes.  You can use it to make chili, chicken or eggplant parmesan, or homemade pizza.  And last, it meets my criteria of being fairly easy to make which is a must with my lack of culinary skills. If you want this and a ton of other healthy and TASTY recipes that are clean and 21 Day Fix approved, click HERE to order the Fixate cookbook.  If you’d like more help with your nutrition and/or fitness program, complete the form at the bottom of the page so we can connect!   Serves 12 – ½ cup servings. Prep Time: 40 min Cooking Time: 1 hr 15 min minimum   INGREDIENTS: 2 Tbsp. Olive Oil 1 Medium onion, chopped 4 cloves garlic, finely chopped 1 (6 oz) can tomato paste, no salt added ¼ cup red wine 2 cans whole peeled tomatoes (like San Marzano or Cento) crushed or pureed in blender or food processor 2 Tbsp. agave nectar 1 tsp. Sea salt (or Himalayan salt) ¼ tsp. Ground black pepper 1 (3 oz) Parmesan cheese rind 3 Tbsp. finely chopped fresh basil   DIRECTIONS Heat oil in large saucepan over medium-high heat. Add onion; cook, stirring frequently, for 5 to 6 minutes, or until onion is translucent. Add garlic and tomato paste; cook, stirring constantly, for 2-3 minutes.  Do not let the tomato paste burn. Add wine;  cook, stirring constantly, for 2-3 minutes. Add tomatoes, agave, salt, and pepper.  Bring to a boil, stirring frequently.  Reduce heat to low; gently boil, stirring occasionally, for 3 minutes. Add cheese rind; cook, stirring occasionally for 1 hour. Add basil; mix well.   Johanna’s Notes: I usually substitute red wine vinaigrette for the red wine since that’s what I have on hand. I don’t always have a cheese rind but found its not crucial. This makes a lot of...

Nutrition for my Ninja Warrior training and life!

Nutrition for my Ninja Warrior training and life!

Jan 13, 2016

Back in August I committed to compete on season 8 of  American Ninja warrior and submitted my application. The final deadline to submit an application is later this month so I am eagerly awaiting that phone call! The support and encouragement from everyone has been a huge help and I have really taken my training up a level so I can take on one of the biggest goals I have ever set.  With an upcoming Spartan race and most recently adding the new Hammer & Chisel program its vital that my nutrition is on point. Here is a overview of  what my current nutrition looks like. Above all these events like ANW and the Spartan race, whats drives my nutrition choices is that I want to feel my absolute best for my family, my clients and the desire to live a healthy and active lifestyle. Meal 1 – 2 eggs / 2 egg white omelet with spinach,onions,peppers and gouda cheese. 2 pieces of whole grain toast or oatmeal. (1 red, 1 green, 1 blue, 2 yellows) Meal 2 – Shakeology blended with frozen fruit, spinach, water and ice. (1 red, 1 purple, 1 green) Meal 3 – Huge mixed salad  with added kidney beans,tempeh and egg whites. (2 greens, 1 yellow, 2 reds, 1 orange) Meal 4 – Beachbody Recover shake blended with frozen bananas (1 red, 1 purple) Meal 5 – Steamed or baked vegetables, baked potato, 10 oz baked fish or turkey (2 greens, 1 yellow, 2 reds)   Notes: *To save time we typically make a large pot of pinto beans or vegetarian chili and that can be lunch or dinner for a couple of days. *Once weekly I have something off the plan like cheese pizza,fish tacos or sub sandwiches and chips plus cookies! *My water intake is 150 – 200 oz daily. *Supplements: (notice I am listing them last, always focus on getting the nutrition right for your body before adding supplements!) *Shakeology – my daily meal replacement for almost three years. It just helps me feel awesome and is packed with nutrients. *Energize – From the Beachbody performance line – Its my liquid courage and I drink it before...

Healthy New Years Eve House Party

Healthy New Years Eve House Party

Jan 1, 2016

Happy New Years Eve!  We are gearing up for an epic 2016!!  Lots of big dreams and goals of helping more people change their lives through fitness and live healthy, happy, fulfilling lives.  I don’t know about you but with kids, we tend to stay in on New Years Eve and have our own “house party” with pizza, snacks and there’s usually some sort of Ferguson dance party that breaks out led by our best dancer and singer – Braden. So, we thought we would put together a post with all our best healthy party food and cocktail ideas to help you save some calories, stay on track and ring in 2016 a little healthier.  Here is our Party Food Menu with links to all the recipes!   Healthy House Party Menu Healthy Pizzas   Buffalo Chicken Pizza   Healthy Veggie Pizza     Healthy Nachos   Buffalo Chicken Tenders   Skinny Cocktails   Skinny Cocktails   Hope you decide to try at least one of these fun, healthy options for your New Years Eve shindig!  If you are interested in learning more about clean eating, getting started or back on track with working out, and getting support, encouragement and motivation toward your goals this year, you should consider joining our New Years No Excuses Transformation Challenge.  Complete the application below and we will contact you to help put together the best plan for you to succeed!   Fill out my online...

Skinny Cocktails

Skinny Cocktails

Jan 1, 2016

Happy New Year!!  Its an exciting time – time to celebrate a fresh start, a clean slate, a new beginning.  One of the sneaky ways we tend to over-indulge calorie-wise especially during the holidays is through liquid calories!  Beer, wine, and cocktails can add on calories quickly if you aren’t careful.  So in planning our New Years Eve Healthy House Party, we looked up a few skinny cocktails from the Fixate cookbook by Autumn Calabrese – creator of 21 Day Fix, 21 Day Fix Extreme, and the new Hammer and Chisel.  Here are 2 that we thought might be a great treat for New Years Eve and each is only around 100 calories per serving!   Skinny Champagne Berry Cocktail   Serves : 1 Prep Time: 10 min INGREDIENTS: 1/2 cup unsweetened blueberry juice 2 Tbsp fresh lime juice 1/4 cup champagne 1 cup ice Fresh or frozen berries – optional for garnish.   PREPARATION: 1. Place ingredients and ice in a large serving glass.  Stir to mix. 2. Garnish with a couple blueberries, if desired.     Skinny Margarita   Serves: 1 Prep Time: 10 min INGREDIENTS: 2-3 fresh lime wedges 2-3 fresh orange wedges 2 Tbsp fresh lime juice 1/2 tsp raw honey 1 cup ice 1 oz 100% agave tequila 1 splash sweet and sour mixer Lime slice – optional for garnish   PREPARATION: 1. Place lime wedges, orange wedges, lime juice, and honey in the bottom of a serving glass.  Muddle until well mixed. 2. Top with ice, tequila, and mixer.  Stir to mix. 3. Garnish with a lime slice, if...

Buffalo Chicken Tenders with Blue Cheese Dip

Buffalo Chicken Tenders with Blue Cheese Dip

Dec 31, 2015

  We were planning our Healthy House Party plan for New Years Eve and one of our favorite types of party or snack food are chicken tenders.  But store-bought or restaurant versions can have a lot of sneaky calories if they are fried or coated in high sugar sauces and of course real blue cheese dressing dip.  So we found this healthy alternative to try out.  Definitely a crowd pleaser and if you have picky kids like we do,  you can of course leave off hot sauce and cayenne for milder chicken tenders.  Only 158 calories per serving & super tasty  – win, win!   Total Time: 50 min. Prep Time: 5 min. Cooking Time: 15 min. Yield: 4 servings Ingredients: 4 Tbsp. hot pepper sauce (like Frank’s), divided use 2 Tbsp. white vinegar 1 tsp. garlic powder 1 tsp. paprika 1 dash cayenne pepper (to taste; optional) 1 lb. raw chicken tenders ¼ cup nonfat plain yogurt 1 Tbsp. crumbled blue cheese 4 medium celery stalks, cut into sticks Preparation: 1. Combine 1 Tbsp. hot sauce, vinegar, garlic powder, paprika, and cayenne in a small bowl; mix well. 2. Add chicken; toss to coat. Marinate, covered, in refrigerator for 30 minutes. 3. Preheat oven to 375° F. 4. Place chicken in a baking dish. Discard any remaining marinade. Bake for 12 to 15 minutes, or until chicken is no longer pink in the middle. 5. Combine yogurt and cheese in a small bowl; mix well. Set aside. 6. Combine chicken and remaining 3 Tbsp. hot sauce in a large bowl; toss gently to blend. 7. Serve chicken with dip and celery.   Source: The Beachbody Blog – http://www.beachbody.com/beachbodyblog/nutrition/buffalo-chicken-tenders-blue-cheese-dip   If you are interested in learning how to eat clean, proper portion sizes, starting to or getting back into working out and feeling and looking your best with health nutrition, exericse, support and coaching, join our next online fitness challenge group!  Complete the application below and we will help you find the right program and plan to fit your goals, budgets and lifestyle!   Fill out my online...