Wednesday, February 27, 2013

Grilled Lemon Garlic Chicken & Baby Spinach Salad with Lemon Dijon Vinaigrette


Yesterday I had planned to make burrito bowls with grilled chicken, brown rice, black beans, and veggies.  When I was about to start dinner I realized that we were out of rice!  Doh!  No worries though...I was in the mood for something with lemon and garlic instead.  I came up with this simple grilled chicken and a really tasty salad.  The dressing really makes it....I think I've found my new favorite meal! 

Tuesday, February 26, 2013

Meal Planning 101

Meal planning is great whether you are trying to eat healthier, save money by eating at home, or just trying to avoid being stressed by last minute meal prep.  My friends and family know I am a little crazy when it comes to making lists, but this is one area where the crazy pays off ;)

My Favorite Free Apps for Health & Fitness



I am a bit on the cheap frugal side, so I don't spend a lot of money on apps for my mobile devices. Luckily there are some awesome free apps that can help you along your health and fitness journey...

Monday, February 25, 2013

Smoothie 101

I've been getting a lot of questions about smoothies lately, so I thought I would put together a quick reference for anyone who might need it.  If you follow Fit From Scratch on Facebook, Twitter or Instagram then you know I have a smoothie for breakfast every day.  Every once and a while I'll have one for an afternoon snack too ;)  I like to keep things interesting by trying different flavor combinations, and I've adjusted my smoothies to meet my needs as the change.

Sunday, February 24, 2013

Chicken & Black Bean Burritos





 
 
This is another example of a dinner re-write.  Originally I had planned on making enchiladas, but I forgot an ingredient I needed for the sauce....soooo presto chango...burritos for dinner!

Grilled Garlic Ginger Chicken & Stir Fried Veggies Over Noodles

 
 
Sometimes you have a plan for dinner, but end up having to switch things up.  Most of the time when this happens at our house it's because I realize at the last minute that I'm missing an ingredient ;) But sometimes I am just in the mood for something, and I try to satisfy my craving in a healthy way.  This Grilled Ginger Garlic Chicken was something I came up with the other night when I was craving Chinese take out.  Now...this isn't Chinese take out, but it has some of the flavors that were at the root of my craving....and it was pretty darn tasty ;)

Thursday, February 21, 2013

Turkey Tostadas



Tostadas are a favorite in our house!  They are easy to customize so everyone can have theirs exactly how they like it.  Plus the leftovers can be used for other things...which is a great way to make leftovers less boring ;)

Tilapia Tacos with Black Beans & Fresh Avocado Salsa


These tacos are quick, easy and tasty!  Tilapia is light and flaky with a very mild flavor.  If you are trying to sneak fish past a picky eater this would be the one to try ;)   The black beans make these tacos so filling, and the fresh avocado salsa has a lot of flavor without being spicy.

Wednesday, February 20, 2013

Squat Challenge



 

It's confession time again....once upon a time I used to HATE squats. Not just dislike, but hate...with a passion...avoided them like the plague for years. About a year ago I was lucky enough to take a class at the gym with an instructor that pays really close attention to form. Turns out I was doing them wrong. Once I learned proper form I learned to LOVE squats.


Sunday, February 17, 2013

Turkey Bacon, Spinach & Avocado Omelet


One of my favorite post workout meals is an omelet.  I like to play around with different combinations, and this one is one of my favorites...

Baked Salmon with Homemade Pesto & Roasted Tomatoes



 
Tonight I made dinner for one...my hubby had REAL pizza as a cheat meal, so I made this for myself.  It was actually very simple to make, and it was SO yummy!

Grilled Lemon Herb Chicken & Short Cut Baked Potato

 
I took advantage of the warm weather we had here last week and used the grill to make this Lemon Herb Chicken.  I love using the grill for many reasons...fewer dishes for one ;)
 

Turkey Bacon Turkey Burgers

 
These Turkey Bacon Turkey Burgers were inspired by a few different things.  One...it drives me crazy when I have strips of bacon on a sandwich or burger and they fall off every time I take a bite.  Two...we use turkey bacon to try to be a little more healthy, but it's still pretty high in sodium.  In order to use less for these turkey burgers I cooked the turkey bacon and then crumbled it into the ground turkey before forming the patties...that way there's a little bacon in every bite without using quite as much ;)

Saturday, February 9, 2013

Ginger Scallion Tilapia & Faux Fried Rice



I had a craving for fried rice the other night and decided to make a healthier version.  That idea didn't mesh too well with the tilapia recipe I had planned on using so I decided to try an Asian inspired version to go with the rice.  Two test recipes in one night?!?  I must have been feeling brave.  Luckily they both turned out great, so we didn't starve ;)

Don't Just Drop Bad Habits...Replace Them!




Giving up unhealthy habits can be a struggle.  It's easy to feel deprived when you cut something out of your diet or your lifestyle.  Lately I've found that replacing an unhealthy habit with a healthy one makes things a little easier. 

Three Ways to Follow Fit From Scratch

Did you know that there are three ways for you to follow Fit From Scratch?  Here's a quick breakdown so that you can decide which way(s) are best for you....

Thursday, February 7, 2013

Can't vs. Don't...Attitude is Everything



Attitude.  Attitude.  Attitude.  Only you can control it!  I cannot stress this enough...having a good attitude about eating healthy is so important.  If you spend all day thinking about what you CAN'T eat, you are being your own worst enemy! The fact of the matter is that you can eat whatever you want to eat. If you eat healthy foods you are going to feel good and reach your fitness goals. If you eat junk...well you can kiss those goals goodbye. Instead of lamenting all of the things that you can't eat, focus on the fact that you DON'T eat junk. You don't put overly processed foods in your body. You don't eat empty calories. You don't have the digestion issues, skin issues, weight issues, etc. that eating junk causes.

Avocado Chicken Salad BLT




Last night we had shredded chicken tacos using the recipe for shredded chicken that I posted a few weeks back.  I made a full pound of chicken (two large chicken breasts), but only used half for dinner last night.  I decided to use the rest for lunch today, but instead of having tacos again I made this sandwich...

Wednesday, February 6, 2013

Turkey Meatloaf & Roasted Vegetables


I have a confession to make...I have never been a big fan of meatloaf.  There...I said it...that felt good ;) In the past I made it (the normal non-healthy version) because it's one of my hubby's favorite foods.  Since we've both been eating healthy for a while now, we haven't been eating meatloaf.  My hubby had been asking me to make a healthier turkey version for a while now, so I finally decided to bite the bullet and do a test recipe.  It turned out great!  I had mine with no gravy and it was really good!  I am actually looking forward to making/eating meatloaf again some time soon.  My hubby had some low sodium gravy with his (store bought).  Next time I think I'll whip some gravy up from scratch to make it a little healthier for him ;)  This meatloaf will definitely be going into the regular rotation in our house!

Tuesday, February 5, 2013

Monday, February 4, 2013

Spicy Baked Chicken

 
I was in the mood for something spicy the other night and decided to add a little kick to my baked chicken.  My hubby is not a fan of spicy food, so I just skipped the cayenne pepper on his.  I like to sear chicken before baking it because I feel like you get the best of both worlds...the yummy browned goodness of searing it and the juiciness from baking it.

Sunday, February 3, 2013

Tomatillo Turkey Burgers

 
Ingredients:
 
1 lb Lean Ground Turkey
3 TBS Tomatillo Salsa
1 Tsp Garlic Powder
1 Tsp Ground Cumin
1 Tsp Chili Powder
1/2 Tsp Onion Powder
1/4 Tsp Ground Pepper
Pinch of Sea Salt (optional)
 
 
Directions:
 
Mix all ingredients together.  Form into patties.  Cook in a grill pan or skillet over medium high heat for about 3-4 minutes per side (cooking times will vary based on the thickness of the patties you make. 
 
 
Note:
- I used toasted whole wheat sandwich thins instead of buns for these burgers. 
- I topped my burger with avocado and tomatoes.  I also used olive oil mayo and regular mustard.  My hubby's burger had all of the above and cheese.
 
 
 


Friday, February 1, 2013

Kettlebell/Jump Rope Core & Cardio Workout

 
 
 
 
This is a simple workout that can be done at home or at the gym.  If you don't have a jump rope you can "air" jump rope instead (just make sure that you move your arms like you are turning a jump rope as you jump).  If you don't have kettlebell weights you can use a dumbbell or do the exercises without any weight.

Homemade Pizza Sauce


Making pizza sauce at home is too easy!  There's no reason to spend extra money on the pre-made stuff...or end up consuming the extra sodium and calories the pre-made stuff might contain.