Tag: fit food

Zoodle Bolognese

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zoodle bolognese pinDo you ever get stuck in a rut when it comes to coming up with fresh new ideas for healthy weeknight dinners? Me too! I think we all do sometimes, because it’s so easy to rely on the same “tried & true” dinners week after week. But I sure do love it when I find a moment of weeknight inspiration and end up with something super healthy and satisfying that the whole family enjoys! Sound like an impossible combination? Check out this recipe for Zoodle Bolognese. My husband loved it, my girls gobbled it up, and I smiled the whole time knowing that this dinner was made from 100% whole food ingredients, LOADED with veggies, low in carbs, high in protein, and only took me about 20 minutes to prepare. Zoodles for the WIN!

IMG_1730Oh, and one more super secret mom tip for you if you think your kids may turn their noses up at zucchini noodles…enlist their help with spiralizing the zucchini! Kids are much more likely to be excited about trying new things if they’ve helped to prepare them, especially if it involves the spiralizer! Spiralizing is super fun…just turn the crank and these gorgeous, long noodle shaped pieces come pouring out. My kids actually aren’t huge zucchini fans in general, but when we turn it into zoodles (zucchini noodles), I often catch them snacking on the raw zoodles while they’re helping me in the kitchen. And, they’re usually excited to see their creation in the final product as well, thus, more likely to try the dinner!

Don’t have a spiralizer yet? It has to be one of my most favorite kitchen tools (next to my blender), and is such a fun way to create healthier versions of some favorite comfort foods, like Spaghetti Bolognese! It is an inexpensive tool (about $30 on Amazon) that you will absolutely love!

Zoodle Bolognese
Cook and Prep Time: About 20 Min
Serves 4

Ingredients:

2 TBSP olive oil, divided

1 C diced yellow onion (about ½ med. onion)

4 cloves minced garlic, divided

1 lb ground turkey

1 pkg frozen chopped spinach (defrosted and squeezed dry)

4 medium zucchini

1 jar organic marinara sauce

Pink Himalayan Sea Salt & Black Pepper

Method:

  1. Heat 1 tbsp olive oil in a large skillet
  2. Add diced onion and 2 cloves minced garlic and sauté until translucent
  3. Add ground turkey and season with salt and pepper. Cook this mixture until turkey is browned and cooked through.
  4. While turkey is browning (stirring occasionally), prepare zoodles by spiralizing all 4 zucchini, and set aside.
  5. When turkey is browned, add the spinach and mix to combine. Make sure the spinach has been squeezed dry before adding to the skillet.
  6. Pour marinara sauce into the turkey mixture and bring to a simmer
  7. In a separate skillet, heat 1 tbsp olive oil and add remaining garlic.
  8. Add zoodles to the oil and garlic, and cook (using tongs to toss and coat the zoodles with the oil and garlic) for about 2-3 min, or until the zoodles are just tender.
  9. Season zoodles with salt and pepper
  10. Place zoodles in 4 pasta bowls, top with Bolognese sauce, and enjoy!IMG_1731IMG_1732IMG_1734

 

 

Healthy Scampi

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Don’t you just love meals that are simple, clean & delicious?? This meal took no more than 20 minutes to put together, and was a super healthy crowd pleaser at the Anderson dinner table.  I don’t know about you, but dinner time can be a busy time for us, and having a stockpile of healthy, quick dinner ideas is the key to making sure we stay on track with our healthy eating.

healthy scampi

The method:
1. Spiralize 2-4 organic zucchini. I LOVE my spiralizer!  It turns pretty much any vegetable into these adorable noodles. It is a relatively inexpensive tool that I got on Amazon, and we use it ALL the time.
2. Sauté wild caught shrimp in lemon juice, coconut oil and garlic until cooked through.
3. Remove shrimp from pan and add zucchini noodles to pan with leftover sauce. Add a bit more lemon juice, coconut oil, garlic season with a bit of sea salt or pink himalayan salt and black pepper. Add red pepper flakes & grape tomatoes (optional). 3. Toss zucchini in sauce and cook until just tender.
4. Top with cooked shrimp and VOILA…dinner is served! How easy is that??

Eating clean doesn’t have to be boring or take a ton of time. Be sure to download my free Fit & Busy Guide to Eating Clean on the Go for some great ideas on how to eat clean when your always on the go…like me! Let’s be fit & busy together!

Xoxo,
Malea

Zoodles – Fit Food Made FUN!

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photo 2Serving up healthy and delicious meals that are ALSO family favorites can be a challenge, so when I come across a “gem” of a meal that is healthy, delicious, colorful, AND a crowd pleaser, I just have to share it with my fit & busy friends!  I recently purchased a Spiralizer from Amazon and I’m OBSESSED with it.  This is an inexpensive tool that is an absolute MUST in the kitchen of the fit & busy.  You can make “noodles” with just about any veggie you can think of.  Talk about a great way to make healthy food FUN and appealing to the entire family.  This was actually one of my first spiralized creations, and it was a huge HIT!  Yep, even my kids gobbled this one up.

This Zoodle creation was so simple to make.  Follow the easy steps below, or improvise by substituting veggies you have on hand.  Keep it colorful and you really can’t go wrong.

1. Roast cherry and/or grape tomatoes in a little olive oil and salt and pepper until they start to shrivel up just a bit.

2. Cook up some chicken breasts with your favorite method (I used grilled chicken)
2. While the tomatoes are roasting and the chicken is grilling, spiralize 4-5 zucchini and set aside.
3. Prepare the garlic lemon “cream” sauce:
    -sautee 2-3 cloves of garilc in 1 tsp olive oil
    -whisk in about 1/2c chicken stock or broth
    -in a magic bullet or blender, blend together 1/4c cottage cheese and 1/4c NF Greek yogurt with the juice from 1/2 lemon.
    -whisk yogurt mixture into garlic mixture and season with salt and pepper to taste.
    -stir in some lemon zest and a splash more lemon juice for a bright, fresh flavor.
4. Throw Zoodles into a skillet over high heat, top with sauce, and toss together until zoodles are coated and just begin to cook.
5. Plate up zoodles, top with sliced grilled chicken and roasted tomatoes.
I hope you and your family enjoy this quick, fresh & healthy meal!  Make sure to comment below with your results!
 xoxo,
Malea
*One of the great things about being in the health & fitness industry is that I am surrounded by healthy & talented people who inspire me on my quest to stay fit, busy & fabulous.  My wonderful friend Erin is an amazing healthy cooking goddess, and was the inspiration for this creation.  Check her out on instagram @livingleanwitherin or at www.livingleanwitherin.com.  While you’re there, make sure to sign up for her FREE “Lose 5 in 5” meal plan.  It rocks.

A Smoothie a Day…

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chocolate green smoothieWe all know that eating 5 small, balanced meals a day is the best way to stay fueled through our #fitandbusy lives. Well, HOPEFULLY we all know that, and, if not, stay tuned for upcoming blog posts on why this is so important!! In the meantime, let’s talk about a quick and easy “meal” solution that can be consumed on the run, and can be loaded with all sorts of nutritional “extras.” Smoothies, or protein shakes, are an AWESOME way to get a quick, balanced meal into your busy day. I usually like to have a smoothie as my mid-morning meal, at around 10ish, or after I teach my morning class. I love to experiment with different combinations of ingredients, and I ALWAYS try to sneak extra healthy ingredients in there, especially if I plan to share with the little people in my house.

Beware of the smoothie trap!  Not all smoothies are created equal.  Smoothies, such as the ones at the big chain smoothie stores, can be LOADED with unwanted sugar and calories.  Even “all fruit” smoothies can be sneaky little devils with WAY more calories than you expect, and who will take your blood sugar on a crazy ride!  When I am talking about smoothies, I am really talking about blended protein shakes.  It is important to make sure that your smoothies have all of the macros (protein, carbs and fat, in the appropriate ratios) represented in order for it to be a blood sugar friendly meal option that isn’t going to sabotage all your hard work.

Basic customizable smoothie recipe:Strawberry smoothie
Protein powder of your choice (I prefer a whey option, but there are some great vegan choices as well.  You can also opt to add Greek yogurt or cottage cheese for additional protein)
Liquid (water, coconut water, almond milk, coconut milk, regular milk)
Healthy fat source (nuts, nut butter, coconut butter, avocado)
Fruit (½ banana, acai, berries, mango, etc.)
Veggie (spinach, kale, cucumber, etc.)
Healthy “extras” (chia seeds, flax, cacao nibs, shredded lite coconut, etc.)
Ice
Anderson Family’s Favorite Chocolate Smoothie:
Chocolate protein powder (we love Nutri Whey)
Almond milk
Peanut butter
Spinach and/or kale
Chia seeds
Hemp hearts
Bee pollen
Ice
This is a protein & superfood packed smoothie that I know will give my family the fuel they need to get through their busy days.  And, they LOVE it!  Have fun mixing and matching!
xoxo,
Malea