Pork Tenderloin with Mushrooms, Fennel, and Blue Cheese

Ingredients

• 4 tsp olive oil (4 healthy fats)

• 2 lbs pork tenderloin~Yields 24 oz cooked (4 leaners)

• 1/4 + 1/8 teaspoon kosher salt, divided (1 1/2 condiments)

• 1/2 teaspoon black pepper, divided (1 condiment)

• 1 1/2 cups (4.59 oz) thinly sliced fennel bulb (3 greens)

• 3 garlic cloves, thinly sliced (3 condiments)

• 1 1/2 cup (3.81 oz) presliced cremini mushrooms (3 greens)

• 1/2 cup unsalted chicken stock (1/2 condiment)

• 3 cups (2.1 oz) arugula (6 greens)

• 4 tbsp blue cheese, crumbled (4 condiments)

• 2 tablespoons chopped fennel fronds (optional)

Directions:

1.Preheat oven to 400°F.

2.Heat oil in a large ovenproof skillet over medium-high. Sprinkle pork with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add pork to pan; cook 6 to 8 minutes, turning to brown on all sides. Place pan in oven; bake at 400°F for 18 minutes or until a thermometer inserted in the center registers 140°F. Place pork on a cutting board; let stand 5 minutes. Cut crosswise into slices.

3.Return pan to medium-high (use caution; the handle will be very hot). Add fennel, garlic, and mushrooms; cook 5 minutes or until golden, stirring occasionally. Add stock; bring to a boil. Cook 3 minutes or until liquid is reduced by half. Remove pan from heat; stir in remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, and arugula until wilted. Arrange pork on a platter; top evenly with fennel mixture, cheese, and fennel fronds

Makes 4 servings

Per Serving:

1 leaner

1 healthy fat

3 greens

Chicken Scampi with Arugula and Zucchini noodles

Makes 4 servings 

Per serving: 

1 Leaner protein, 

1 ¾ vegetable serving, 

3 condiments, 

1 fat 

Ingredients: 

36.4 oz boneless, skinless chicken breast cut into large, thin bite size pieces. ~Yields 24 oz cooked (4 leaners)

4 teaspoons extra virgin olive oil (4 healthy fats)

2 1/2 cups (9.95 oz) zucchini noodles (5 greens)

3 1/4 cups (2.28 oz) package baby arugula (6 1/2 greens)

1/4 cup (.88 oz) thinly sliced green onion (1/2 green) 

1/2 tsp sea salt (2 condiments)

1/4 cup lemon juice (6 condiments)

1/2 tsp ground black pepper (1 condiment)

3 large garlic cloves, minced (3 condiments)

Directions: 

1. Preheat the oven to 400 degrees F. Place the chicken pieces, oil, garlic, white part of green onion, and lemon juice in a deep sided 9×13 baking pan. Stir to coat. Then bake for 12 minutes or until chicken is fully cooked. 

2. Meanwhile, prepare your zucchini noodles. 

3. Stir the arugula and green onion into the chicken. Then toss the chicken mixture with the zucchini noodles. Sprinkle with salt and pepper. Serve hot on a large platter.

Zach Terese Weart

Ideal Health Coaching 

Turkey Bowl

Serves 2-3

Ingredients:

  • 1lb ground turkey
  • 1/2 yellow onion
  • 1 24oz can diced tomatoes, drained
  • 1/2 TBS garlic powder
  • 1-2 cups spinach
  • 1 avocado, sliced or mashed
  • 1-2 TBS hot sauce (optional)

Instructions:

  • Place ground turkey and yellow onion in pan over medium heat.
  • Mix and break up turkey until cooked through and no more pink appears.
  • Add diced tomatoes, garlic powder, salt, pepper, and hot sauce (if desired).
  • Mix well
  • Before removing from heat add spinach. Stir until cooked down and then remove.
  • Mash avocado, add lime juice and punch of salt (or simply slice avocado).
  • Place turkey mixture in bowl and top with avocado.
  • Serve.

Gluten Free Homemade Brownie Mug Treat

For a healthier take on dessert… try this homemade mug treat! As usual I started diving in before I could even snap a picture. 😂😍 Serves one.

Ingredients

  • 6 tbsp almond flour
  • 1 tbsp cocoa powder
  • 1 tbsp coconut sugar or sugar of your choice
  • 1/8 tsp salt
  • 1/4 tsp baking powder
  • 3 tbsp milk of choice, I prefer almond milk
  • 1/4 tsp pure vanilla extract
  • 1 tbsp chocolate chips (regular, dairy, or sugar free)

Mix all ingredients together in a mug and microwave for roughly 50 seconds. Eat warm on its own or top with some dairy free dessert! So yummy!

Original recipe available here.

Pecan and other Pies

The best pecan pie recipe you will ever use along some others I’m dying to try. A friend sent me this pic last Thanksgiving when I was looking for a yummy and easy pecan pie recipe and I have been using it over and over ever since. Enjoy Peach Meringue Pie, Peanut Butter Pie, Frozen Peanut Butter Pie, Pecan Pie, Pecan Box Piece, and Pumpkin Pie.

Pecan Pie

INGREDIENTS:

  • 1/2 cup sugar
  • 1 cup corn syrup
  • 1/4 cup butter
  • 1/4 tsp. salt
  • 3 eggs beaten
  • 1/2 tsp vanilla
  • 1 cup pecans
  • 1 pie shell

DIRECTIONS:

  • Combine sugar, corn syrup, butter and salt in pan. Bring to boil over low heat.
  • Pour hot mixture over beaten eggs, stirring constantly.
  • Cool.
  • Add vanilla and pecans.
  • Pour into pie shell
  • Bake at 400 degrees for 10 minutes.
  • Reduce heat to 375 and beak for 25-40 minutes.
  • Enjoy!

Honey Brûlée Brie

INGREDIENTS:

  • 1 (8 ounce) wheel triple cream brie, top rind cut off
  • 1 tablespoon honey, plus more for drizzling
  • 1 tablespoon turbinado sugar
  • Crostini, crackers and/or crudité for serving

DIRECTIONS:

  • Preheat broiler.
  • Place brie onto a heatproof plate, cut-side up. Spread honey evenly over the top of the brie and top with an even layer of sugar.
  • Place brie under broiler and broil for about 1 minute or until sugar melts and caramelizes.
  • Remove from heat and allow sugar to cool and harden, 1 to 2 minutes.
  • Serve with crostini, crackers or crudité.

Original recipe available here.

Cream Cheese Stuffed Chicken

Serves 4
Per serving: 1 leaner, 1 healthy fat, ~2 condiments, and 1 green

Ingredients:

  • 4 (8-oz) raw boneless skinless chicken breasts
  • 1 (10-oz) pkg frozen chopped spinach
  • ½ cup low-fat cream cheese
  • ¼ cup Parmesan cheese
  • 1 Tbsp minced garlic
  • ¼ cup minced green onion
  • ¼ tsp pepper
  • 1/8 tsp salt if needed

Directions:

  • Place plastic wrap on top of each chicken breast and using a meat mallet, pound them slightly thinner.
  • To butterfly your chicken breasts, lay them flat on sturdy surface. Place one hand on top to hold it in place and then slice 3/4 of the way through the chicken breast using a sharp knife. Do not slice all the way through!
  • Heat up the olive oil in a large skillet.
  • Cook the chicken breast in a large skillet on medium heat, approximately 7 minutes a side, until they start to get golden brown and crispy on the outside and reach a temperature of 165°F. You want the meat to be cooked before you stuff them!
  • Combine the spinach, cream cheese, Parmesan cheese, chives and garlic in a bowl and microwave to take the chill off. Make sure it’s nice and warm.
  • Carefully spoon a quarter of the cheese mixture into the middle of the cooked chicken breasts.
  • Turn the heat to low and put a lid on the skillet. Heat for another 5-7 minutes, until the cream cheese mixture has heated through.
  • Remove and plate.

Enjoy! 

No Bake Gluten Free Oatmeal Chocolate Cookies

Ingredients:

  • 1/2 cup butter 
  • 1⁄2 cup milk
  • 2 cups sugar
  • Dash of salt
  • 4 TBSP coca powder
  • 1⁄2 cup peanut butter
  • 1 teaspoon vanilla
  • 3 cups quick cooking gluten free oats

Directions:

  • Combine butter, milk, sugar, salt and cocoa
  • Bring to boil and cook for 90 seconds.
  • Remove from heat
  • Stir in peanut butter until it dissolves
  • Add oats and vanilla and mix well
  • Drop by teaspoons onto cookie sheet
  • Cool for 30 minutes or until set.

Original recipe available here.