Are you making these freezing blunders?

Those big freezer meal prep sessions are AWESOME and can be a HUGE time saver!!  However, there are some foods you should never put into a deep freeze in the first place because they just don't do well and end up tasting nasty!!

Here are six foods to avoid freezing:

1. Potatoes

Like other produce that's high in water, potatoes are best kept in a cool, dry place, not in the coldest of freezers. Pop them in the freezer and when it comes time to defrost, your once-firm potato will feel mushy. Should you have an overabundance of cooked potatoes, you can consider freezing them though, again, you run the risk of them being soft and overly mushy when it comes time to reheat them.

2. Cooked pasta

Like potatoes, it's tempting to place a surplus of cooked pasta into the freezer for later. Skip it as you'll only end up with mushy, soft and shapeless noodles.

3. Leafy greens

Don't freeze your greens ... unless you want wilted and slimy lettuce. (Photo: apiguide/Shutterstock)

Farmers fear frost for the same reason you should never freeze salad greens, says Shane Allen, a certified weight loss specialist. "Salad greens become wilted and slimy after they thaw," he says. "Keep your greens in the crisper instead." Kale is one green that experts say should particularly remain freezer-free. "When you put kale in the freezer, its nutrients are degraded and its texture, color and flavor are changed," says Nichole Dandrea, RD, a dietitian nutritionist. "This may prompt a brownish color, off-flavor and diminished nutrition content." 

There are plenty of heartier veggies that can be frozen, however, including green beans, broccoli, cauliflower, zucchini, squash, peas, carrots and Brussels sprouts. A good rule of thumb to follow: Opt to freeze only low moisture-containing produce.

4. Milk

Many of us had parents who tried to freeze milk — with little success. "My mother tried freezing milk to save money after she found milk on sale," Allen says. "It didn't turn out too well. The milk was lumpy and smelled sour, despite having been frozen." Another problem: It's hard to tell when the true expiration date is once you've frozen your milk. This no-freeze rule extends to other dairy, too, including custard, yogurt and cottage cheese, all of which will separate in the freezer.

5. Raw and hard-boiled eggs

Freezing eggs may result in cracked, bacteria-filled eggs. (Photo: Nuttapong Wongcheronkit/Shutterstock)

It may be tempting to freeze eggs if you happen to have an extra dozen, but that's exactly what you shouldn't do, says Jennifer Glockner, RDN, a registered dietitian nutritionist and creator of the Smartee Plate book series for children. "The liquid will expand and crack the shells," she says. "If you want to freeze raw eggs, you must first remove the shell and beat the whites and/or yolk." By freezing eggs in the shell you also run the risk of inviting bacteria in as frozen temperatures will prompt the egg to expand, crack the shell and allow bacteria in.

6. Spices

Toss items like garlic and cloves into the freezer and it's likely they'll become more concentrated when you defrost them. "This can result in a powerful, bitter taste," Allen says. "In addition, curries will become 'musty' tasting after being frozen." As for spices that can be frozen, cinnamon, ginger and cubes of frozen basil — provided they're chopped and not on the stalk — can freeze just fine.

Were you freezing any of these??

Source: Mother Nature Network 

Tough Love Thursday! ❤️

#truth

I'm going to get real here for a second, and please know it's cause I love ya!😘

NOTHING IS GOING TO CHANGE IF YOU DON'T!!!

I talk to people all the time who are super motivated to make a change, but then when they find out I don't have a magic wand to wave and get them their results, they back out.😩

I am always left wondering WHY?????

-When people find out I don't tell them exactly what to eat for every meal, some back out.

If I were to tell you exactly what to eat for every meal, are YOU learning to take control over your nutrition? NO! You will always get a meal plan that guides you and makes it pretty darn easy, but what you actually put in your mouth is up to you! Learning about nutrition is a HUGE (the biggest!) piece to the puzzle! I won't always be there every meal for the rest of your life, so YOU need learn about fueling your body!!

-When people find out that their program costs some money, some back out. In my opinion, people don't treat things that are free the same way as something they've invested in!

Think if you something for free versus paying your own money for it...chances are pretty high you will treat the thing you paid for with more care and take it more seriously. These are programs that can CHANGE SO MUCH for you---investing in YOU is worth it every time!!❤️

So, STOP doubting and start DOING!!!

I didn't believe in myself for so long, but it's amazing what can happen when you do. It spills over and affects EVERY aspect of your life!

There's NO magic wand. It takes work...but you CAN do it!

And I will be there to support you every step of the way!!

Are you ready to get to work??

The BEST quinoa pizza crust...ever!

You must make this...immediately. I've been struggling

with come mad pizza cravings while on this elimination diet

with Nora. We are trying to figure out what is causing her skin

breakouts, so we are basically avoiding all major allergens, 

including wheat and dairy...both major players in pizza.

I stumbled across this pizza recipe and haven't looked back!
This crust is protein-packed and GLUTEN FREE! Top this baby with some Daiya (vegan cheese) and I'm good to go! Of course, you could top it with whatever your little heart desires.


Quinoa Pizza Crust 
Serves: One 9" Pizza, serves 2 (or a really hungry person!)
Ingredients

• for the crust:
• ¾ cup quinoa, covered by 1" of water and soaked for 6 - 8 hours (or overnight)
• ¼ cup water
• ½ teaspoon baking powder
• ½ teaspoon salt
• 2 tablespoons olive oil
• optional toppings:
• ½ cup tomato sauce
• 1 cup shredded cheese of choice
• Fresh herbs
• Red pepper flakes

1. Instructions:
   Soak the quinoa in water, covering it by at least 1", for 6 - 8 hours.
2. Once you're ready to make the crust, preheat oven to 425 degrees F. Line a 9" cake pan with parchment paper and drizzle one tablespoon of oil in the center. Spread around with your hands until evenly coated and set pan aside.
3. Thoroughly rinse quinoa, then add to a blender. Add remaining ingredients and blend on high until smooth and creamy. This should resemble a thick pancake batter.
4. Pour batter into prepared pan and bake for 15 minutes. Remove, flip and return to oven baking for another 10 - 15 minutes until browned and edges are crispy.
5. Top with sauce, cheese and any other toppings you'd like and bake for 12 - 15 minutes until cheese has melted and started to brown.
6. Remove, let cool for a few minutes in the pan, transfer cutting board and slice.
7. Garnish with herbs, pepper flakes, grated cheese, etc., and serve immediately!
   Source: Simplyquinoa.com

Why women SHOULD lift weights!!

Many women believe that the only way to lose weight is to do cardiovascular (aerobic exercise). So they jog or take aerobics classes five times a week. Eventually, though, they notice that while their bodies are a little smaller, there are still a lot of flabby and jiggly bits. Sound familiar? Aerobic exercise is important for good health, but it’s only half of the equation. Keep reading for the other half.

For optimal fitness, longevity, and a lean body, weight training is essential. If you avoid pumping iron because you’re afraid of getting “bulky,” then you’re missing out on one of the best fat-burning methods around.

When you’re weight training, you shouldn’t rely exclusively on the scale to gauge your progress. You can use a body fat tester or a tape measure to track how many inches you’re losing. The size of your body will shrink as you shed fat and build muscle, but your weight may not change as dramatically as you expect. Besides, what’s more important, the number on the scale or how you look in your skinny jeans?

If you’re still not convinced that you need to lift weights, here are 10 reasons you should reconsider.

1. Burn more fat. Researchers at Tufts University found that when overweight women lifted heavy weights twice a week, they lost an average of 14.6 pounds of fat and gained 1.4 pounds of muscle. The control group, women who dieted but didn’t lift weights, lost only 9.2 pounds of fat and gained no muscle. When you do an intense weight-training program such as ChaLEAN Extreme, your metabolism stays elevated and you continue to burn fat for several hours afterward. During regular cardio exercise, you stop burning fat shortly after the workout.

2. Change your body shape. You may think your genes determine how you look. That’s not necessarily true. Weight training can slim you down, create new curves, and help avoid the “middle-age spread.” Just look at the amazing body transformations of the women who’ve completed P90X. Dropping only 3 percent of your body fat could translate into a total loss of 3 inches off your hips and thighs. And no, you won’t bulk up—women don’t have enough muscle-building hormones to gain a lot of mass like men do. If you keep your diet clean and create a calorie deficit, you’ll burn fat.

3. Boost your metabolism. The less muscle you have, the slower your metabolism will be. As women age, they lose muscle at increasing rates, especially after the age of 40. When you diet without doing resistance training, up to 25 percent of the weight loss may be muscle loss. Weight training while dieting can help you preserve and even rebuild muscle fibers. The more lean mass you have, the higher your metabolism will be and the more calories you’ll burn all day long.

4. Get stronger and more confident.Lifting weights increases functional fitness, which makes everyday tasks such as carrying children, lifting grocery bags, and picking up heavy suitcases much easier. According to the Mayo Clinic, regular weight training can make you 50 percent stronger in 6 months. Being strong is also empowering. Not only does it improve your physical activities, it builds emotional strength by boosting self-esteem and confidence.

5. Build strong bones. It’s been well documented that women need to do weight-bearing exercise to build and maintain bone mass, and to prevent osteoporosis. Just as muscles get stronger and bigger with use, so do bones when they’re made to bear weight. Stronger bones and increased muscle mass also lead to better flexibility and balance, which is especially important for women as they age.

6. Fight depression. You’ve probably heard that cardio and low-impact exercises such as yoga help alleviate depression, and weight lifting has the same effect. The endorphins that are released during aerobic activities are also present during resistance training. Many women find that regular strength training, in conjunction with psychological treatment, helps lessen their depression symptoms substantially.

7. Improve sports fitness. You don’t have to be an athlete to get the sports benefit of weight training. Improved muscle mass and strength will help you in all physical activities, whether it’s bicycling with the family, swimming, golfing, or skiing…whatever sport you enjoy.

8. Reduce injuries and arthritis. Weight lifting improves joint stability and builds stronger ligaments and tendons. Training safely and with proper form can help decrease the likelihood of injuries in your daily life. It can also improve physical function in people with arthritis. A study conducted at the University of Wales in Bangor, United Kingdom, found that mildly disabled participants who lifted weights for 12 weeks increased the frequency and intensity at which they could work, with less pain and increased range of movement.

9. Get heart healthy. More than 480,000 women die from cardiovascular disease each year, making it the number-one killer of women over the age of 25. Most people don’t realize that pumping iron can also keep your heart pumping. Lifting weights increases your “good” (HDL) cholesterol and decreases your “bad” (LDL) cholesterol. It also lowers your blood pressure. The Journal of the American Medical Associationreports that people who do 30 minutes of weight lifting each week have a 23 percent reduced risk of developing heart disease compared to those who don’t lift weights.

10. Defend against diabetes. In addition to keeping your ticker strong, weight training can improve glucose utilization (the way your body processes sugar) by as much as 23 percent. According to the Centers for Disease Control and Prevention, 16 weeks of strength training can improve glucose metabolism in a way that is comparable to taking diabetes medication. The more lean mass you have, the more efficient your body is at removing glucose from the blood, which can reduce complications from diabetes or even help prevent type 2 diabetes in the first place.

Cited from-teambeachbody.com

16 Dietician-approved tips for weight loss

Thanks for stopping by!

When it comes to weight loss there is no one-size-fits plan, but some strategies tend to be more successful than others in helping people achieve their goals. 

Here are 16 of the top tips/hacks from registered dietitians! I really agree with everything on this list and if you're looking for results that LAST, read on!......

1. Stop focusing on what you shouldn’t or "can't" do.“Throw out the old diet and weight loss mentality, and focus on all the wonderful foods you CAN eat, activities you CAN do, and how they will BENEFIT you.”

— Abigail Joy Dougherty, RDN, LDN

2. And write your meals down or record them in an app.
“Research shows that people who track their food intake and activity levels lose more weight and keep it off. I get that keeping track of everything you eat and drink can be a daunting task, especially if you have busy days, so I tell people to focus on the moments when temptation is at its highest. If you can write down what you are about to eat and how you feel during these moments, you may gain insight into your eating habits and be surprised to find yourself reconsidering your decisions.”
— Maxine Yeung, RD, CPT, and owner of The Wellness Whisk

**i love My Fitness Pal for tracking calories in/out. Or the 21 Day Fix to make it even easier!

3. Try using the hunger scale before and after your meals.
“When you measure hunger and fullness levels think of using a scale of 0-10, with 10 being when you feel absolutely stuffed. Start your meal at a hunger level of about 3 or 4, and stop at a fullness level of 6 or 7.”
— Emma Fogt MBA, MS, RDN, FAND

4. Treat breakfast as the most important meal of the day.
“In my practice, I urge my clients to focus on a protein-rich breakfast, aiming for 25-30 grams of protein in the meal. Research supports the idea that a protein-rich breakfast can help to improve satiety and curb hunger, leading to an overall decreased caloric intake throughout the day. My favorite breakfast recommendation is a quinoa breakfast bowl or baked egg quiche paired with half an avocado.”
— Emily Cope, MS, RDN, and owner of Emily Kyle Nutrition

5. And while you’re at it, make breakfast your biggest meal of the day.
“Eat a big breakfast, medium lunch, and small dinner. The bulk of calories and (healthy) carbs should be consumed by the afternoon. Eating a big, carb heavy breakfast is satisfying and prevents afternoon and evening snacking.”
— Diane Lindsay Adler, MS, RDN for Children and Women’s Physicians of Westchester

6. Avoid eating in front of screens.
“This habit interferes with your ability to sense fullness andsatiety, which, in turn, often leads to overeating.”
— Janice Baker, MBA, RD, CDE, CNSC, BC-ADM

7. Don’t forget to eat a LOT of fruits and vegetables.
“Plan to eat nine fruits and veggies every day (so for example, four fruits and five veggies). EVERY meal and snack should include a fruit and/or veggie. The increased fiber intake keeps you feeling full longer.”
— Jennifer O’Donnell-Giles, MS, RDN, CSSD

8. And hydrate before your meals.
“Drinking water before a meal has the same effect as eating a water-rich plate of salad—it fills you up, helping you to eat less.”
— Amy Gorin, MS, RDN, and owner of Amy Gorin Nutrition

**aim for at LEAST half your body weight in ounces!

9. But don’t forget to indulge a little.
“If you want to lose the weight and then keep it off, allow for two indulgences per week in your routine. Now, when I say indulgence, I mean an ice cream cone, a slice of cake, a slice of pizza, or a burger. The key to making these work for you is to keep those indulgences within one meal, not an entire day. If you can do this and stick to two per week while keeping the rest of your week healthy and balanced, you’ve got a good handle on losing weight healthfully.”
— Lauren Minchen, MPH, RDN, CDN, owner of Lauren Minchen Nutrition and Golda Bar

**one salad will not make you skinny just like one order of fries will not make you fat! Moderation is key, my friends!

10. And eat often—aim for every three to five hours.
“Infrequent meals can cause your blood sugar to tank, leading to excessive hunger. This can increase the likelihood that you’ll eat too much and, perhaps, not make the best choice. Eating every three to five hours will keep you fueled and your blood glucose stable.”
— Lisa Stollman, MA, RDN, CDE, CDN, and CEO of The Trim Traveler

11. Add greens to (almost) everything.
“Green vegetables are low in calories and fat, but also high in fiber which helps keep you full. However many people take these plants for granted because they can have a bitter taste. But try adding them to a smoothie, salad, or any meal!”
— Kathy Brown, RDN, LDN, and registered yoga instructor

12. And try eating snacks that have a shell.
“Several recent studies indicate individuals who choose foods that remain in the shell (such as nuts) may consume less calories during snack-time. Splitting each individual nut helps to provide pacing between bites, and the perceived extra volume of the entire food may also play a role in saving a few calories.”
— Kristen Smith, RDN, LD, and founder of 360 Family Nutrition

13. Find a buddy to keep you motivated.
“Grab a friend or family member who will hold you accountable to your goals and commitments. Plan to check in at the end of every day (texting, phone calls, emails…whatever is most convenient for you) with three key points: what went well that day, what temptations or weaknesses you faced (if applicable), and what you want to try to improve tomorrow.”
— Jillian O’Neil, RD

14. And try serving foods on smaller dishware.
“It’s so simple, yet something [my clients] never think of on their own. Visual cues like a smaller plate can trick our minds into thinking we are eating more while actually eating smaller portions.”
— Lindsey Pine MS, RDN, CSSD, CLT and owner of Tasty Balance Nutrition

15. It’s really important to be patient and realistic.
“Weight loss takes time. Unfortunately, with all the reality weight loss shows, we forget that those weight loss stories aren’t ‘reality.’ Look beyond the scales and think of other changes going on. Are your clothes fitting better? Are you able to walk a little further? Are you off any medications?”
— Erin McNamara, RDN, LD

16. And finally … treat yourself with compassion.
“Before eating, ask yourself what you really need and whether food is going to provide that. If food is just what you need because you’re starving or upset or because it smells great, figure out ahead of time how much you’ll need to satisfy that need without going overboard.”
— Jamie M. Marchetti, MS, RDN, LD

—Adapted from SELF magazine

21 Day Fix Approved Snack Recipes

21 Day Fix Approved Snack Recipes

Grilled Fruit Quesadillas

Makes 3 Servings

21 Day Fix Portion (per serving): 1 Yellow, 1 Purple, 1 tsp

Ingredients

• 3 whole wheat tortillas
• 1 banana
• 9 strawberries
• 3 tsp. of nut butter of choice
• Cinnamon

Directions

1. Slice the banana and strawberries and set aside. Heat a griddle or frying pan on medium low heat. (Or use the grill during grilling weather!)
2. Spread each tortilla with a tsp of the nut butter. Place 1/4 of the banana slices and a 1/3 of the strawberry slices on each tortilla. Sprinkle with cinnamon.
3. Place the prepared tortilla on the pan and cook until golden brown and the nut butter has gotten all gooey and melted.
4. Fold over the tortilla to make a quesadilla.
5. Take take it up a notch –Sprinkle in some cocoa nibs or dark chocolate chips before cooking.

Shakeology Bark

Makes 1 serving

21 Day Fix Portion: 1 red and 3 tsp

Ingredients

• 1 Tbsp. coconut oil
• 1 scoop Chocolate Shakeology

Directions

1. Line a bread pan with tinfoil. It makes it easier to remove the bark — and you can fold it up in the foil like a REAL chocolate bar.
2. Melt 1 Tbsp coconut oil in a bowl.
3. Slowly add in 1 Scoop of  chocolate Shakeology. Stir until well mixed.
4. Pour mixture into the tinfoil-lined pan.
5. Freeze until hard.
6. Store in airtight container in the fridge.

Consider adding peanut butter, crushed nuts, fruits, shredded coconut or sea salt for variations. But, be sure to update your container count, according to your additions.

Strawberry Frozen Yogurt

Makes 1 serving

21 Day Fix Portion: 1 Purple, 1/2 Red, 1 tsp

Ingredients

• 1 Purple container of frozen strawberries
• 1/2 Red container of plain Greek yogurt
• Juice from 1/2 lemon
• 1 tsp. honey (from List B page 15 fix book) *Eliminate in Fix Extreme

Directions

1. Add all these ingredients into a food processor.
2. Mix until mixture is a smooth consistency.
3. Enjoy immediately!

Baked Cheesy Buffalo Chicken Dip

Makes 1 serving — Easily multiplied for a group setting

21 Day Fix Portion: 1 Red, 1/2 Blue, 1 Yellow, 1 Green

Ingredients for Dip

• 1/2 red container shredded chicken
• 1/2 red container plain Greek yogurt
• 1/2 blue container shredded cheddar cheese
• Tobasco or Cholula to taste

Ingredients for Chips

• 2 corn tortillas
• EVOO (optional)
• Spices such as Mrs. Dash Fiesta Lime (optional)
• Serve with 1 container of green celery for even more crunch

Instructions for Dip

1. Preheat oven to 350 degrees.
2. Mix chicken, Greek yogurt, Tobasco and half of cheese together.
3. Pour into ramekin.
4. Top with remaining cheese.
5. Bake until heated through, 15 – 20 minutes.

Instructions for Chips

1. Preheat oven to 400 degrees.
2. Spray both sides of two corn tortillas with oil (optional) and rub with spices (also optional). I use Mrs. Dash Fiesta Lime.
3. Cut each tortilla into 8 triangles.
4. Place on rimmed baking sheet.
5. Bake for 10 minutes, flipping once.

Serve dip warm or cold

Bacon Cheddar Poppers

Makes 1 serving

21 Day Fix Portion: 1 Green, 1 1/2 Red, 1 Blue

Ingredients

• 4 sweet peppers, sliced lengthwise with seeds removed
• 4 slices turkey bacon, sliced lengthwise
• 1/4 c. cheddar cheese, shredded
• 6 Tbsp. plain Greek yogurt
• 1 tsp. cumin
• Pinch pink Himalayan salt

Instructions

1. Preheat oven to 350 degrees. Spray rimmed baking sheet with nonstick spray.
2. Mix half of the cheese with the Greek yogurt, cumin and salt.
3. Fill each pepper with yogurt mixture. Reserve remaining mixture to use as dip.
4. Add remaining cheese to top of each pepper.
5. Wrap each pepper with turkey bacon and place on rimmed baking sheet. Secure with toothpick, if necessary.
6. Bake for 30 minutes.
7. Broil on high for 1 – 2 minutes.
8. Serve immediately with remaining dip and optional side of fresh vegetables.

Caramel Banana Popsicle

Makes 1 serving

21 Day Fix Portion: 1 Purple, 1 Blue, 1/2 Orange, 2 tsp.

Ingredients

• 1/2 banana, peeled and cut crosswise
• 12 almonds, chopped
• 1 Tbsp. unsweetened, shredded coconut
• 2 tsp. almond butter (or other nut butter of choice)
• 2 tsp. raw honey

Instructions

1. Place coconut and almonds in small, nonstick frying pan. Cook over medium heat, stirring frequently, until the flakes are mostly golden brown and almonds are fragrant.
2. Transfer toasted coconut and almonds onto a plate or cutting board. Insert a craft or popsicle stick into banana half.
3. Combine almond butter and honey in small bowl. Microwave 15 seconds or until fully melted.
4. Carefully spread almond butter and honey mixture over entire surface of banana.
5. Roll the banana through toasted coconut and almonds mixture,  applying firm pressure while rolling.
6. Eat any leftover honey, almond butter, almonds and coconut into your face.
7. Eat immediately or wrap popsicle in plastic wrap and freeze for up to two weeks in an airtight container.

Consider making a variety of fruit and caramel popsicles to serve at a party or for impromptu snacking urges.

Greek Dressing

Makes 1 serving

21 Day Fix Portion: 2 tsp (or make more and fill an Orange container)

Ingredients

• 2 tsp. extra virgin olive oil
• 1 tsp. red wine vinegar
• 1 tsp. Dijon mustard
• Pinch of dried oregano
• Pinch of pink Himalayan sea salt
• Shake of garlic powder
• Squeeze of fresh lemon juice

Instructions

1. Whisk with fork or quadruple the batch and throw it in a blender.
2. Enjoy!

21 Day Fix Approved Dinner Recipes

Sweet Potato and Bacon Turkey Burgers

Makes 6 turkey burgers (1 per serving)

21 Day Fix Portion: 1 Red, 1/4 Yellow

Ingredients

• 1 cup ground, lean turkey
• 1 cup finely shredded sweet potato
• 6 strips turkey bacon
• Salt & Pepper to taste

Directions

1. Precook the turkey bacon. Chop into pieces.
2. Microwave the shredded sweet potato until slightly tender, but not mushy.
3. Combine the ground turkey, sweet potato and seasonings. Divide and form into 6 patties.
4. Cook on the grill, frying pan or griddle until cooked through.
5. To serve, place on a bun and top with your favorite condiments.

These may also be baked in a muffin tin in the oven for 15 to 20 minutes at 350 degrees. (Make sure you don’t burn the bottoms!)

Serving suggestion: drizzle with maple syrup or put chipotle mayo on bun

Baked Potato Soup

Makes 4 servings

21 Day Fix Portion: 1 Yellow, 1/2 Blue, 1 tsp., 4 oz. milk (refer to page 38 of 21 Day Fix Eating Plan)

Ingredients

• 2 cups milk of choice (almond milk, skim milk, etc.)
• 2 medium russet potatoes, baked with skin on, loosely chopped
• 2 blue containers of shredded cheddar cheese
• 1/2 yellow onion, sliced and sautéed
• 1/2 teaspoon garlic powder
• 4 teaspoons organic butter
• sea salt & black pepper to taste

Instructions

1. Add milk, one potato, cheese, onion, garlic powder, butter, sea salt and pepper to medium saucepan. Heat over medium-high heat until cheese is melted and soup is hot, but not boiling. Stirring constantly.
2. Pour mixture into blender, secure lid and blend until smooth (or carefully use an immersion blender in the saucepan). Return to saucepan.
3. Dice remaining potato into small, bite-size pieces, adding to saucepan when finished.
4. Heat and stir over low heat.
5. Taste and adjust salt and pepper as needed.

Serving tip: top with crumbled turkey bacon, green onions or cheddar cheese. Add some chili powder to boost the flavor level.

Quinoa Taco Bake

Makes 4 servings

21 Day Fix Portion: 1 Red, 1 Yellow, 1 Green, 1 Blue

Ingredients:

• 1lb Lean Ground Turkey 93/7
• 1 cup uncooked Quinoa
• 1 14oz can Rotel
• No Salt added Tomato Sauce – about 4oz
• 1 Large Zucchini Squash
• 4 blue containers shredded cheese
• 2-3 TBSP Chili Powder
• 2-3 Tsp Cumin
• 3 Garlic Cloves minced
• Cilantro chopped fresh

Directions: 
1. Preheat oven to 350 degrees. Lightly spray 9×13 glass baking dish with olive oil and set aside.
2. Prepare quinoa as directed. Fluff and measure out 4 yellow containers. Should be most all of it.
2. While quinoa is cooking, spray skillet and place on med-high heat. Add garlic and ground turkey. Break up meat and add your Chili Powder and Cumin as it browns. Before all the way cooked through, add can of Rotel (optional to leave juices in). Adjust seasonings to taste.

3. Add 2 green containers of shredded zucchini squash to your meat mixture. Allow to simmer until the veggies are tender.
4. Remove from heat and add your quinoa- 4 yellow containers, 1/2 green container of tomato sauce, and 1 blue container of shredded cheese. Mix together.
5. Pour mixture into prepared baking dish. Top with cilantro and remaining 3 (blue) containers of cheese.
6. Bake uncovered 10-15 minutes until cheese is melted.
7. Divide into 4 equal portions.

NOTE: You could certainly use fresh onions, jalapenos and tomatoes if you wish. Measure out 1.5 green containers

Refrigerate or freeze any leftovers for another day.

Sriracha Baked Salmon

Makes 4 to 6 servings

21 Day Fix Portion per serving: 1 Red

Ingredients

• 2 pounds salmon, skin removed and cut into 4 or 6 fillets
• Zest and juice of 2 limes
• 3 teaspoons sriracha hot sauce
• 2 tablespoons honey
• 1 teaspoon sea salt
• Scallions, for garnish

Directions

1. Preheat oven to 425 degrees (F). Line a large baking sheet with parchment paper.
2. Place fillets of fish on prepared pan.
3. Grate a little lime zest over each piece of salmon.
4. In a small bowl, whisk together lime juice, sriracha, honey and salt.
5. Pour sauce over salmon fillets.
6. Place salmon in oven and roast for 12 minutes.
7. Sprinkle with scallions and serve.

Asian Meatballs

Makes 28 meatballs — 4 1/2 servings (approx)

21 Day Fix Portion: 1 Red

Ingredients

• 2 lb. lean ground meat of your choice (chicken, turkey or pork)
• 1 inch piece of ginger, chopped (or more depending on your taste)
• 1/4 cup soy sauce (or coconut aminos)
• 1 garlic clove, minced
• 3 scallions, chopped fine

Directions
1. Preheat oven to 375 degrees.
2. Place all ingredients in a bowl and mix until fully combined.
3. Using a medium scoop make 28 meatballs and place on a baking tray. (Or, simply use your hands to shape meatballs.)
4. Bake for about 25 minutes.

Serve with brown rice.

One Pot Peanut Pad Thai

Makes 3 servings

21 Day Fix Portion: 1 Green, 1 Yellow, 1 Red, 2 tsp.

Ingredients

• 3 green containers of your favorite veggies (carrots, orange bell pepper, broccoli, green onions, mushrooms or celery are good options)
• 3-4 cups veggie broth  (or water)
• 4 garlic cloves, crushed
• 1 Tbsp. liquid aminos
• 1/2 tsp. red pepper flakes (optional)
• 2 inch piece of ginger, sliced (count the # of slices, so you know how many to find to remove when it’s done cooking)
• 2 Tbsp. peanut butter
• 1 Tbsp. brown sugar or maple syrup
• 3 yellow containers of rice noodles
• 3 red containers tofu
• Juice from 1 lime
• Cilantro

Directions

1. Put everything into one pot (except for the lime juice and cilantro) and cover with a lid
2. Cook it on medium heat until it simmers, and then reduce to low.
3. It’s done when the pasta is cooked and the veggies are soft.

Stir in the tofu (if you haven’t already) and then add the lime juice and cilantro