Helen Rosado Fitness
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Chocolate Shakeology Waffles
2 scoops or packets of Chocolate Shakeology
1/2 cup Old Fashioned Oats (not instant)
2 tsp Baking Powder
1 tsp cinnamon
2 Eggs
1 TBSP Pure Vanilla Extract
1/4 cup Almond Milk
2 Ripe Bananas
bacon spinach tempeh pasta
1lb Spinach Pasta
1 pack of Low Sodium Turkey Bacon cut into pieces
2 Strips of Smoked Tempeh cut in pieces
1/2 cup Parmigiano Reggiano
1/4 tsp Black Pepper
1/2 cup unsweetened Almond Milk
DIRECTIOS:
Cook pasta al dente,
mean while cook bacon an tempeh until crisp, add all the ingredients in a large sauce pan over low heat, when pasta is cook al dente add to the liquid ingredients mix and cook until desire consistency.
serve while hot
enjoy
Easy Pesto Chicken And Veggie
Easy Pesto Chicken And Veggie Recipe Is Perfect For Meal Prep
INGREDIENTS:
2 tablespoons olive oil
4 chicken thighs, boneless and skinless
Salt, to taste
Pepper, to taste
1 pound green beans
2 cups cherry tomatoes, halved
½ cup basil pesto
PREPARATION:
1. In a large pan, heat olive oil and add chicken thighs. Season with salt and pepper. When the chicken is completely cooked through, remove from pan, slice into strips, and set aside.
2. Add green beans and cook until crisp tender. Return the chicken strips to the pan, then add tomatoes and pesto. Stir until fully incorporated.
3. Serve immediately or divide into 4 food storage containers and store in the refrigerator. Can be kept refrigerated for up to 4 days.
share with a friend that will like this recipe
detox tea
coming soon!
CHICKEN BURRITO BOWLS
Serves 4-6
INGREDIENTS
2-3 boneless skinless chicken breasts
3 bell peppers, any color, sliced
1 large red onion, sliced
2 tablespoons olive oil
1 tablespoon taco seasoning
Salt and pepper
1 jar of salsa
3 cups cooked brown rice, divided
1 can black beans, drained and rinsed
1 can corn
1 cup shredded cheddar cheese
1 lime, sliced into wedges
Fresh cilantro to garnish
PREPARATION
1. Preheat oven to 400˚F/200˚C.
2. Line a baking sheet with foil.
3. Place the chicken, peppers, and onions onto the baking sheet and drizzle with oil.
4. Sprinkle the taco seasoning evenly over both sides of the chicken breasts.
5. Salt and pepper the peppers and onions, tossing to coat.
6. Top each chicken breast with a generous pour of salsa.
7. Bake in a preheated oven for 25 minutes.
8. Rest chicken for 10 minutes, before slicing into strips.
9. Add a base of brown rice to 4 food storage containers. Top each with a scoop of black beans, corn, additional salsa, cheddar cheese, cooked peppers and onions, and sliced chicken. Garnish with fresh cilantro and a lime wedge.
10. Store in the refrigerator (and enjoy any extras immediately). Can be kept refrigerated for up to 4 days.
11. Meal-prep FTW! Enjoy!
Cranberry Crumble Bars
Whenever I treat myself to a fancy latte from the coffee shop, I can’t help but notice the fruit crumble bars that gleam behind the shiny glass display. They’re basically begging me to take one home! To be honest, sometimes I do. But most of the time I skip right over them, because pastries like these are notoriously packed with calories, fat, and processed sugar.
Thankfully, this cranberry crumble bars recipe is a healthier take on these mouthwatering treats. The base is made from oats* and raw almonds, which are processed into a fine meal with coconut sugar, and coconut oil replaces butter. The result is a much more wholesome pastry crust, that tastes truly indulgent.
The filling is made from chopped cranberries and orange, which is a match made in heaven. A sprinkling of coconut sugar takes the mixture from fairly tart to just right. A word of warning: cranberries (and their juice) are quite potent, so can stain quite easily if you’re not careful. I suggest wearing an apron and making sure you wash your hands and cutting board right after use. As long as you’re careful, you’ll be fine — just don’t wear your favorite white t-shirt to make this recipe!
The process for making these cranberry crumble bars would work just as well with other fruits, such as apples, blueberries, or even strawberries. I especially love the cranberry combination at this time of year, but feel free to experiment once you get the hang of it!
*This cranberry crumble recipe calls for gluten-free oats, but if you are not avoiding gluten, you can use regular rolled oats.
Cranberry Crumble Bars
Prep time: 20 mins
Cook time: 47 mins
Total time: 1 hour 7 mins
Serves: 12 servings, 1 bar each
Ingredients:
Parchment paper
Nonstick cooking spray
For Crust:
1 cup dry old fashioned oats, gluten-free
1 cup whole raw almonds
¼ tsp. sea salt (or Himalayan salt)
3 Tbsp. coconut sugar
¼ cup + 1 Tbsp. extra-virgin organic coconut oil, melted
For Filling:
3 cups coarsely chopped cranberries
¼ cup 100% orange juice
1 Tbsp. finely grated orange peel (orange zest)
2 Tbsp. coconut sugar
1 Tbsp. cornstarch, preferably GMO-free
For Topping:
3 Tbsp. coconut sugar
2 Tbsp. gluten-free all-purpose flour
¼ cup dry old fashioned oats, gluten-free
1 Tbsp. + 1½ tsp. extra-virgin organic coconut oil
Instructions
My Adobo Dry Mix
People often ask me how do I cook my chicken since that is part of my everyday protein intake, often people get bored because the do not know how to seasoned their meat right. Sometimes I just cook it with a little bit of olive oil and some pink himalayan salt or rosemary dry herb but my favorite mix is this adobo dry mix from that I got on one of my programs meal plans since I try this mix i have never been bored of my chicken. I hope you enjoy it every time you make your chicken as much as I do.
here is my special mix.
INGREDIENTS:
1 tbsp. paprika
1 tbsp. coriander
1 tbsp turmeric
1 tbsp finely grated lemon peel 2 tsp. ground black pepper
1 1/2 tsp. onion powder
1 1/2 tsp. dried oregano
1 tsp. garlic powder
clean up your system
coming soon!
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CAULIFLOWER BREAD STICKS
WHAT YOU NEED:
1 small bag of cauliflower
1 egg
2 cloves minced garlic
1 tablespoon olive oil
1/2 cup 1% shredded mozzarella cheese
1/2 tsp salt
1/2 tsp pepper
1tsp oregano
1 tsp basil
Preheat oven to 350 degrees.
In small pan sauté olive oil and garlic for 1-2 minutes until fragrant. Set to the side.
In a food processor chop cauliflower until it looks like rice. You want it finally chopped but not total mush.
Place the cauliflower rice in a cheesecloth and wring out all excess moisture.
Transfer to a large mixing bowl. Combine cauliflower with egg, olive oil, garlic, cheese, and seasonings.
Line a bread loaf pan with parchment paper (leaving extra parchment paper so that you can lift the loaf out of the pan) and spray with olive oil. Dump cauliflower mixture into the bread pan and press down evenly. Bake for 25-30.
Like a baking sheet with parchment paper and lightly spray with olive oil. When loaf is finished baking, remove from oven, carefully flip the loaf onto the baking sheet so it is upside down. You can lift it out of the bread pan by the parchment paper if necessary.
Bake for 10 more min until loaf is golden brown.
Turn oven to broil.
Remove loaf from oven, sprinkle worth a little more mozzarella cheese, salt, pepper, oregano and basil. Broil for 1-2 min until cheese melts. Serve with a side of marinara sauce.
zucchini noodle lasagna
2 Tbsp. + 1 tsp. olive oil, divided use
5 cups peeled, ½-inch cubed eggplant
(approx. 1 large eggplant)
½ tsp. sea salt (or Himalayan salt),
divided use
¼ tsp. ground black pepper
2 cups FIXATE Marinara (see separate
recipe for FIXATE Marinara)
2 large zucchini, ends removed,
cut lengthwise in 1⁄8-inch strips
2 cups part-skim ricotta cheese,
divided use
¾ cup shredded part-skim mozzarella
cheese
1. Preheat oven to 375º F.
2. Grease bottom of an 8 x 8-inch casserole dish with 1 tsp. oil. Set aside.
3. Heat remaining 2 Tbsp. oil in large skillet over medium-high heat.
4. Add eggplant. Season with ¼ tsp. salt and ¼ tsp. pepper; cook, stirring
frequently, for 3 to 5 minutes, or until eggplant has begun to brown.
5. Add marinara; cook, stirring frequently, for 3 to 5 minutes, or until
eggplant has begun to soften slightly. Remove from heat. Set aside.
6. Place 5 or 6 zucchini slices, overlapping slightly, into bottom of casserole
dish. Top evenly with 1 cup ricotta cheese, 1 dash salt, and 1½ cups
eggplant mixture. Top with a second layer of zucchini slices (running
crosswise, in the opposite direction of the first layer), then remaining 1 cup
ricotta, remaining dash salt, and 1½ cups eggplant mixture.
7. Add a third layer of zucchini. Sprinkle with mozzarella cheese. Bake for 30
to 40 minutes, turning once halfway through, or until lasagna is bubbling
and mozzarella cheese is golden brown.
8. Allow to cool and set for 10 to 12 minutes. Cut into 6 pieces and enjoy!
PUMPKIN CHEESECAKE CUPS
WHAT YOU NEED:
Ingredients
Crust:
1 1/3 Cups gluten-free, vegan graham crackers (crushed)
1 Tablespoon coconut sugar
¼ Cup coconut oil
Filling:
1 Cup peanut or cashew butter
½ Cup pumpkin puree
1 1/3 Cups cauliflower florets
½ Cup coconut cream
¼ Cup lemon juice
¼ Cup coconut oil
2 Tablespoon coconut sugar
2 Tablespoon maple syrup
1 teaspoon vanilla extract
½ teaspoon nutmeg
½ teaspoon cinnamon
½ teaspoon ginger
¼ teaspoon sea salt
WHAT YOU DO:
1) Bring a large pot of water to a boil, add cauliflower and boil for 15 minutes, until very soft. Rinse with cold water, drain and set aside.
2) Pulse graham crackers in a food processor or blender until fine, then in a mixing bowl combine them with the 1 T coconut sugar and ¼ Cup coconut oil and knead until thoroughly combined.
3) Line a muffin tin with baking cups and spray with non-stick spray.
4) Place 1 T of crust mixture into each cup and press down with fingers so that it forms a smooth, even disc on the bottom of the cup.
5) Place tin in the freezer to set.
6) Add the cooked cauliflower to the base of a blender along with the coconut cream and blend until very smooth and silky in texture.
7) Add remaining filling ingredients to blender and blend until smooth.
8) Remove muffin tin from freezer and place ¼ Cup of filling into each baking cup, smooth the tops with the back of a spoon and place back into refrigerator for 3 hours, until firmly set. Enjoy!
Container Equivalents:
1 yellow 1 blue 1/2 green 3 tsp
SPICY SHRIMP BOWLS WITH PARMESAN QUINOA AND GARLIC KALE
Gluten free
Seafood
6 Shrimp, large white
Produce
1 clove Garlic
1/4 tsp Garlic powder
1 cup Kale
Pasta & Grains
1 cup Quinoa, COOKED
Baking & Spices
1/8 tsp Cayenne pepper
1/4 tsp Chili powder
1/4 tsp Salt
Oils & Vinegars
2 tsp Olive oil
Dairy
1/4 cup Parmesan cheese, grated
The quinoa: cooked in chicken or veggie stock and then mixed with some delicious parmesan cheese. Quinoa is SO good for you, and it cooks very quickly. It’s not like brown rice that takes forty five minutes on your stove. Quinoa is done in under twenty. And when you stir in the parmesan cheese and just watch it melt together with the hot quinoa and become melty and perfect? Happy moments.The kale: easiest thing ever. Chopped and sautéed with garlic and olive oil for a few minutes. It really couldn’t get much simpler, and it is a fantastic way to add some extra flavor and healthy goodness to your bowls.THE SHRIMP: seasoned with flavor packed, perfectly spicy chili powder,
For you 21 Day Fix people, here are your container amounts:1 green container (kale)
2 yellow containers (quinoa)
1 red container (shrimp)
1 blue container (parmesan)
2 teaspoons (olive oil)*
The spices, veggie stock (because we use such a small amount), and garlic are “free”*garlic powder,
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CRANBERRY TURKEY MEATBALLS
WHAT YOU NEED FOR THE MEATBALLS:
1 pound 93% lean ground turkey
1/2 cup plain breadcrumbs
1 Tablespoon extra virgin olive oil
1 large egg, lightly beaten
1 cup shredded tart apple, such as Granny Smith, washed with peel on
1 1/2 tablespoons finely chopped Simply Roundy’s Fresh Sage
1 teaspoon garlic powder
1 teaspoon onion powder
3/4 teaspoon kosher salt
1/2 teaspoon black pepper
Chopped fresh parsley, optional for garnish
Yeilds 24-28 meatballs
WHAT YOU NEED FOR THE CRANBERRY SAUCE:
1 cup whole berry cranberry sauce
1/4 cup unsweetened applesauce
2 tablespoons Pure Maple Syrup
Zest of 1 orange
1 tablespoon freshly squeezed orange juice
WHAT YOU DO:
1. Place a rack in the center of your oven and preheat the oven to 425 degrees F. Place an ovenproof baking rack on top of a large, rimmed baking sheet, then lightly coat with cooking spray. Set aside.
2. In a large mixing bowl, combine the turkey, breadcrumbs, olive oil, egg, apple, sage, garlic powder, onion powder, salt, and pepper. With your hands or two forks, lightly mix to combine, being careful not to compact the meat.
3. Roll the mixture into 1 1/2 to 2-inch balls, using a small scoop to help portion as desired. Arrange the meatballs on top of the prepared baking rack. Bake in the oven for 12-14 minutes, just until cooked through.
4. Meanwhile, prepare the sauce: In a saucepan large enough to hold the meatballs, combine the cranberries, applesauce, maple syrup, orange zest, and orange juice. Heat over medium to warm through. Add the cooked meatballs to the sauce, then spoon the sauce over gently to coat.
5. Transfer to a serving platter to enjoy immediately or place in a slow cooker set to the lowest heat to keep warm.
Garnish with fresh parsley as desired and serve!