Nutrition Saturday’s!!

Nutrition Saturday’s!!

 

You ask for it and so we delivered it!

On the first Saturday of each month all PNF Members access to have a free nutrition meeting, with Precision Nutrition Coach, Courtney Kirkwood.

Each meeting will be held on the first Saturday of the month at 11 a.m.

Bring your questions. Bring your journals. And Courtney Kirkwood will be here to answer them and lead a group discussion on all things nutrition.

See you there!

Valentine’s Day Dessert Recipes

Treat your Sweetheart to one of the these sweet indulgences.

Chocolate Fruit Truffles

What You Need:

  • 3 cups fresh fruit strawberries, banana, pineapple, kiwi etc.
  • 1 cup chopped dark chocolate or dairy-free chocolate

How To Make It:

  1. Slice fruit into ½ inch thick slabs then use a heart-shaped cookie cutter to cut into shapes. Alternatively, use a small melon baller to create ball shapes.
  2. Bring a medium pot of water to a boil, then shut off heat. Place chocolate in a separate heat-proof bowl, and set on top of the pot of hot water. Stir until chocolate has melted. Alternatively, microwave the chocolate on low for 1 minute, stir, microwave for 30 seconds more, then stir until melted.
  3. Use a fork or toothpicks to dip fruit into the chocolate. Place on a parchment paper-lined baking sheet.
  4. Set chocolate covered fruit truffles in the freezer until chocolate sets. Optionally dust with cocoa powder, or drizzle with white chocolate.
*Recipe Source: https://www.liveeatlearn.com/2-ingredient-chocolate-fruit-truffles/

Chocolate Cashew Butter Candy Cups

What You Need:

For the chocolate bottom layer

  • 1 cup Enjoy Life dark chocolate chips
  • 3 tbsp extra virgin coconut oil
  • 3 tbsp smooth cashew butter – any smooth nut butter you like will work

For the cashew-honey-vanilla layer

 

How To Make It:

Make the Chocolate Layer First:

  1. In a small saucepan, melt the coconut oil and the chocolate chips over low heat and stir until melted and smooth
  2. Add the cashew butter and stir until smooth and creamy
  3. Fill your silicone heart mold (or cupcake liners) about halfway up for each cup. Put the chocolate in the freezer or refrigerator while you make the second layer.

For the Cashew Butter Layer

  1. In another small saucepan, melt the 2nd 3 tbsp of coconut oil and the honey together over very low heat while stirring. Add the cashew butter and stir until smooth. Remove from heat, and stir in the vanilla.
  2. Take the mold or lined cupcake pan out of the freezer and carefully spoon a little bit of the cashew butter-honey mix into each heart over the chocolate. Take a toothpick and gently swirl the cashew layer into the chocolate (have fun with the designs!)
  3. Put in the freezer until completely set, then remove from freezer. You should be able to easily pop each chocolate out from the mold or cupcake liners
  4. Serve and enjoy! Store leftovers in the freezer or refrigerator to keep them solid. The chocolate layer will be hard and the cashew layer creamier.
*Recipe Source: https://www.paleorunningmomma.com/chocolate-cashew-butter-candy-cups-paleo-vegan/

 

We’ll Help You Look & Feel Your Best!

Get Started TODAY With Our 21-Day Fitness Kick Start For Only $67!

Click the image below for more info…

 

Recipe of the Week – Boneless Pork Chops and Veggies

Boneless Pork Chops and Veggies

You’re going to love these delicious pork chops!

What You Need:

  • olive oil
  • 3-4 cups small potatoes or chopped potatoes
  • 3-4 cups green beans, trimmed and cleaned
  • kosher salt
  • black pepper
  • 2 lbs. boneless thin cut pork chops
  • Smokehouse Maple seasoning or other seasoning blend

How To Make It:

  1. Brush one large or two small rimmed baking sheets with olive oil.
  2. Toss potatoes with a drizzle of olive oil, salt and pepper. Add them to a section of the pan.
  3. Toss green beans with a drizzle of olive oil, salt and pepper. Add them to a section of the pan.
  4. Brush pork chops with olive oil and place in the remaining space on the pan. Sprinkle chops with seasoning.
  5. Place pan in a 425 degree oven for 25-30 minutes until meat is cooked through and potatoes are tender.
*Recipe Source: http://eatathomecooks.com/2015/08/boneless-pork-chops-and-veggies-sheet-pan-dinner/

We’ll Help You Look & Feel Your Best!

Get Started TODAY With Our 21-Day Fitness Kick Start For Only $67!

Click the image below for more info…

Recipe of the Week – Grilled Bruschetta Chicken

Grilled Bruschetta Chicken

Show off your grill master skills with this delicious grilled chicken recipe.

What You Need:

  • 4 boneless skinless chicken breasts, pounded to even thickness (1 inch or less)
  • 2 tablespoons oil
  • 1 teaspoon Italian seasoning (OR ¼ teaspoon each dried basil, dried oregano, and dried thyme)
  • 1 teaspoon garlic powder
  • ½ teaspoon salt
  • ⅛ teaspoon black pepper
  • 4 slices mozzarella cheese
Tomato Basil Topping
  • 3 roma tomatoes, diced
  • salt and pepper, to taste
  • 2 teaspoons fresh lemon juice
  • 2 tablespoons finely chopped fresh basil

How To Make It:

  1. In a large bowl combine chicken, oil, Italian seasoning, garlic powder, and black pepper. Stir to combine and coat chicken evenly with the seasonings.
  2. Grill chicken over medium-high heat 6-8 minutes on each side or until cooked through.
  3. While chicken is cooking, prepare the topping. In a medium bowl combine tomatoes, salt and pepper, lemon juice, and basil and stir well.
  4. Once chicken is cooked through, top each chicken breast with a slice of mozzarella cheese and cook for about 1 minute longer until cheese is melty.
  5. Top chicken with tomato basil topping and serve immediately.
*Recipe Source: https://www.lecremedelacrumb.com/grilled-bruschetta-chicken/

We’ll Help You Look & Feel Your Best!

Get Started TODAY With Our 21-Day Fitness Kick Start For Only $67!

Click the image below for more info…

 

 

Recipe of the Week – Ground Turkey Sweet Potato Skillet

Ground Turkey Sweet Potato Skillet

Impress your family with this tasty meal!

What You Need:

  • 3 small or 2 large sweet potatoes, peeled and diced (about 3 cups)
  • 1 pound ground turkey
  • 1 yellow bell pepper
  • 1 cup onion, diced
  • ½ cup mozzarella, shredded
  • ½ cup water
  • ¼ cup cilantro, chopped
  • 2 tablespoons olive oil
  • 1.5 tablespoons ground cumin
  • 1 tablespoon garlic, minced
  • 1 teaspoon chili powder
  • ½ teaspoon salt
  • ¼ teaspoon pepper

How To Make It:

  1. In a large cast iron skillet, heat olive oil over medium-high heat. Add garlic and cook for 1 minute and then add ground turkey. Use a wooden spoon to break apart meat and continue cooking approximately 8 minutes until browned.
  2. Add cumin, chili powder, salt and pepper. Stir well to incorporate.
  3. Add onion and bell pepper, and cook for 3-4 minutes. Add diced sweet potato and water. Stir and cover with a lid for approximately 6-8 minutes until the sweet potatoes soften. Add additional water during this process if needed to keep the meat from drying out.
  4. Remove lid and add additional salt and pepper if needed. Top with shredded mozzarella and allow it to melt. Remove skillet from heat and garnish with fresh cilantro before serving.
*Recipe Source: http://www.lifeloveliz.com/2017/05/15/ground-turkey-sweet-potato-skillet/#_a5y_p=6338506

We’ll Help You Look & Feel Your Best!

Get Started TODAY With Our 21-Day Fitness Kick Start For Only $67!

Click the image below for more info…

 

Recipe of the Week – One Pot Red Lentil and Butternut Squash Chili

One Pot Red Lentil and Butternut Squash Chili

Give this delicious chili a try!

INGREDIENTS

For the chili:

  • 2 tbsp extra virgin olive oil
  • 1 large onion, diced
  • 1 bell pepper, diced
  • 2 jalapeno peppers, de-seeded and diced
  • 2 garlic cloves, minced
  • 2 cups dry red lentils, rinsed
  • 1.5 lb. (24 oz.) butternut squash, peeled and cut into ½ inch cubes
  • 540 ml (19 fl. oz) canned black beans, drained and rinsed
  • 2½ cups canned crushed tomatoes
  • 1½ cups vegetable broth

For the chili seasoning:

  • 1 tbsp chili powder
  • 1 tsp ground cumin
  • 1 tsp dried oregano
  • 1 tsp smoked (or sweet) paprika
  • Salt and pepper, to taste

Optional topping ideas:

  • green onions, cheese, sour cream, hot sauce, avocado, tortilla chips

INSTRUCTIONS

  1. Using a large pot on medium-high heat, add olive oil and saute the onion, bell pepper, and jalapeno, stirring frequently, until the onions are translucent and the peppers begin to soften (about 3-4 minutes).
  2. Then stir in the garlic and chili seasoning, allowing the spices become to become fragrant (about 1-2 minutes).
  3. Add the red lentil, butternut squash, black beans, crushed tomatoes, and vegetable broth and stir until well-combined.
  4. Bring the chili to a boil and then reduce the heat to a simmer. Cover and let it simmer for 25-30 minutes, until the butternut squash and lentils are tender and cooked through. Top with optional ingredients of your choice. Best served warm.
*Recipe source: https://www.yayforfood.com/recipes/one-pot-lentil-butternut-squash-chili#recipe-start

We’ll Help You Look & Feel Your Best!

Get Started TODAY With Our 21-Day Fitness Kick Start For Only $67!

Click the image below for more info…

 

Recipe of the Week – Crockpot Quinoa Chicken Primavera

Set it and forget it with this easy and delicious recipe for Crockpot Quinoa Chicken Primavera!

What you need:

  • 1 1/2 cups quinoa, uncooked
  • 1 lb. boneless skinless chicken breasts
  • 4 cups + 3 cups chicken broth
  • 4-6 cloves garlic
  • salt and pepper, other dried herbs you like (I tossed in 1/2 teaspoon each dried parsley, thyme, and basil)
  • 1 tablespoon olive oil
  • 1 bunch asparagus, cut into bite sized pieces
  • 6 ounces pesto
  • 2 1/2 cups frozen peas
  • squeeze of lemon juice
  • watercress, fresh parsley, chives, or any other herbs for topping
  • Parmesan or Asiago cheese for topping

How to make it:

  1. Rinse the quinoa. Cut the chicken if you want – you can either cut it into small pieces (it will cook faster) or leave it whole and shred it after cooking.
  2. Place the quinoa, chicken, 4 cups broth, garlic, and a sprinkle of salt and pepper and seasonings in the crockpot. Cover and cook on low for 3-4 hours.
  3. When the quinoa and chicken are done, the mixture should be very thick and sticky. Add the remaining 3 cups broth or water and stir to combine – now the mixture should resemble a creamy risotto or casserole. Stir in the pesto, peas, and lemon juice and cover to heat through. While the peas are heating in the crockpot, heat the oil in a skillet – add the asparagus and sauté for 5-10 minutes, until the asparagus is lightly browned and tender-crisp. Add the asparagus back to the crockpot and stir to combine.
  4. Top each serving with fresh herbs, shredded cheese, watercress, olive oil, or anything else you want.

Enjoy!

*Recipe Source: https://pinchofyum.com/crockpot-quinoa-chicken-primavera

For more “Recipes of the Week” click the image below…

Recipe of the Week – Blueberry Baked Oatmeal Cups

These Baked Blueberry Oatmeal Cups make a great on the go breakfast and pack in 11 grams of protein. Bake up a batch and have breakfast made for the week.

What you need:

  • 2 cups rolled oats
  • ¾ cup blueberries
  • 2 egg whites
  • 1½ cups unsweetened almond milk
  • ¼ cup maple syrup
  • 1½ teaspoons ground cinnamon
  • 1 teaspoon vanilla extract
  • ½ teaspoon baking powder
  • ½ teaspoon salt

How to make it:

  1. Preheat oven to 375˚F (190˚C).
  2. In a bowl, add the oats, blueberries, egg whites, almond milk, maple syrup, cinnamon, vanilla, baking powder, and salt, and stir to combine.
  3. Transfer the mixture between 6 lined muffin tins.
  4. Bake for 20 minutes. Let cool before serving.

Enjoy!

*Recipe Source: https://www.buzzfeed.com/ariellecalderon/day-13-goodful-healthy-eating-challenge-2018?utm_term=.xvNev0jn#.ql5Oxb3R

For more “Recipes of the Week” click the image below…

Recipe of the Week – Pasta and Bean Soup with Kale

Warm-up this winter to a bowl of this delicious Pasta and Bean Soup with Kale recipe.

What you need:

  • 1 1/2 cup dried cranberry beans (also known as borlotti beans)
  • 1 tablespoon extra-virgin olive oil
  • 1 medium yellow onion, chopped
  • 2 cloves garlic, minced
  • 1 large carrot, thinly sliced
  • 1 rib celery, thinly sliced
  • 1 quart low-sodium vegetable broth
  • 1 (14.5-ounce) can diced tomatoes
  • 1/4 teaspoon fine sea salt
  • 1 cup small pasta, such as cavatelli or elbow macaroni
  • 1 bunch kale, thick stems discarded, leaves sliced

How to make it:

  1. Place beans in a large bowl with enough cold water to cover. Let soak overnight. Drain and rinse soaked beans and transfer to a large pot. Cover by 2 inches with cold water and bring to a boil; skim off and discard any foam on the surface. Reduce heat, cover and simmer, until beans are tender, 35 to 45 minutes. Drain and set aside.
  2. In a large saucepot, heat oil over medium heat. Add onion, garlic, carrot and celery and cook until tender, about 8 minutes. Stir in drained beans, broth, 2 cups water, tomatoes and salt and bring to a boil. Add pasta and cook, stirring occasionally, until just tender, about 10 minutes. Stir in kale and simmer 5 minutes longer.
*Recipe Source: https://www.wholefoodsmarket.com/recipe/pasta-and-bean-soup-kale

For more “Recipes of the Week” click the image below…

Recipe of the Week – Cajun Shrimp Skillet

Spice up dinner with this tasty cajun dish!

What you need:

  • ½ cup sweet potato, diced
  • 4 ounces shrimp, peeled and deveined
  • 1 teaspoon chili powder
  • 1 teaspoon salt
  • ½ teaspoon paprika
  • ½ teaspoon onion powder
  • ¼ teaspoon ground black pepper
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • 1 green bell pepper, sliced lengthwise
  • ½ yellow onion, thinly sliced
  • ½ cup corn
  • 1 lemon, thinly sliced and deseeded
  • 1 tablespoon parsley, chopped

How to make it:

  1. Place the sweet potato in a microwave-safe bowl and microwave on high for 2½ minutes.
  2. In a bowl, add the shrimp, chili powder, salt, paprika, onion powder, and black pepper, and toss to combine.
  3. Heat olive oil in a large pan over medium heat.
  4. Add the garlic, bell pepper, and onion, and cook until onions and peppers are soft, about 3 minutes.
  5. Add corn, lemon slices, cooked sweet potatoes, and shrimp, and cook until shrimp start to curl and turn pink, about 2½ minutes.
  6. Top with parsley.

Enjoy!

*Recipe Source: https://www.buzzfeed.com/ariellecalderon/day-13-goodful-healthy-eating-challenge-2018?utm_term=.gkpwBk9P#.ip0k8R4D

For more “Recipes of the Week” click the image below…