My New Website

Hi fellow followers!  This is to let you know that I now have a website that I will be using instead of this blog.  I will keep the blog up for about another week.   Please go to my website at http://www.lehahealthandfitness.wordpress.com/ and subscribe to that.  You will see some of the recipes on the blog section.  Unfortunately, I will not be transferring everything over, so if there's a recipe you really like you may want to print it out.  Thank you so much for your support!  I look forward to hearing from you on my website.
Leha

St. Patrick's Day Protein Shake

Ah!  The luck of the Irish!  And boy are you in luck!  This is a healthy and delicious protein shake that you can drink anytime!


Ingredients:
1 cup of spinach
1 kiwi peeled and sliced
1/2 banana (optional)
1 scoop of vanilla protein powder
1/2 cup of skim milk or soy milk (or you can use water instead)
Directions:
Mix all of the above ingredients in a blender with a few pieces of ice until smooth.  Place a slit in a slice of kiwi and add this to the rim of the glass and serve!  Spinach is great for detoxing since it's high in calcium and magnesium!

Strawberry Protein Pancakes

Do you love strawberries?  If so, then you are going to love eating these!
Ingredients:
Fresh or frozen strawberries (I use frozen and heat them)
.5 scoop of strawberry flavored protein powder
.5 cup of dry oatmeal
1 egg white
Directions:  Mix everything in a blender (accept the strawberries) with a little water.  Pour the mix in a pan that has been sprayed with cooking spray.  Let each side cook until done.  You can drop your strawberries on one side as the other side is cooking, or you can pour the strawberries and the juice on top.  This is great with scrambled eggs, and you can add sugar free syrup or agave nectar on top of your pancakes.  Enjoy!

Yellowfin Tuna Salad with Fruit

Better get your Omega 3's in!  Try this simple salad for those hot summer days coming up!
Ingredients:
Yellowfin Tuna Steaks
Romaine Lettuce
Mango
Pineapple
Lemon or Lime Juice
Directions:  Cook your tuna how you like it.  If you use seasonings on your tuna remember to use salt-free or low sodium.  After the tuna is cooked you can dice it or simply place the whole tuna steak on top of the romaine lettuce.  Mix in the diced fruit.  Squeeze lemon or lime juice on top.  There you have it!  A healthy, quick, and delicious summer salad!

Protein Ice Cream

Protein Ice Cream

Now that the weather is getting warmer I enjoy eating cold treats!  Here is a healthy ice cream recipe that will definitely keep you cool during warm days :)

Ingredients: (Makes 1 bowl of ice cream)

1 scoop protein powder (whatever flavor you want your ice cream to be...Vanilla, Chocolate, Strawberry, Chocolate Mint, Banana, etc.)

1 tbsp. of Agave Nectar

1 tsp. of vanilla extract, or if you want your ice cream to have an almond taste add almond extract, or peppermint extract.  There's also orange and lemon extract that you can add to vanilla protein powder for taste.

.5 cup of lite coconut milk

2 egg whites

1 tbsp. of unsweetened cocoa powder--add this only if you are using chocolate protein powder since this will make it more chocolaty.

Directions:

Mix all of the ingredients together.  If you have an ice cream maker then place the ingredients in your ice cream maker.  If you do not have an ice cream maker (like me) mix all of the ingredients together and place in a  covered bowl in the freezer.  Take the ice cream out of the freezer about 30 minutes before eating it so that it softens.  Optional:  Add fruit, dark chocolate, unsweetened shredded coconut, sugar free cool whip, or more agave nectar for toppings!

I'm addicted to this Peanut Butter! Found it at Trader Joe's :)

Cinnamon Protein French Toast with Eggs

This is a great pre-workout breakfast!
Ingredients:
4 egg whites
.5 scoop of low carb protein powder (any flavor you like....I used vanilla)
2 slices of low-sodium Ezequiel bread
2 oz. of unsweetened Almond Breeze (vanilla flavored)
Cinnamon
1 tbsp. of vanilla extract or almond extract
Directions:
Mix all of the ingredients (except the bread) together in a bowl.  I only used 1 egg white for the mixture and saved the other 3 egg whites to scramble.  Dip each slice of bread on both sides and let each side soak in the mixture.  Cook each slice in a pan that has been sprayed with oil, and cook until each side is browned.  Top with more cinnamon and agave nectar or sugar free syrup!  Goes great with eggs and a cup of java!

Chicken Ratatouille

This is probably my favorite dish now!  I made this in about 15 minutes!  It was sooooo delicious, and I think you will enjoy it too :)

Ingredients:

Chicken breasts

Eggplant

Zucchini

Stewed or diced tomatoes (canned)

Garlic (or use garlic powder)

Onion (or use onion powder)

Olive Oil

Directions:  Dice the chicken breasts, eggplant, and the zucchini.  Spray a cooking pan with olive oil and cook the chicken first.  After the chicken is done cooking mix in the other ingredients and cook until done.  If you use onions and garlic instead of the powder then mix these in with the other veggies as well.  If not then season the chicken and veggies with the garlic powder and onion powder.  Tastes great with red potatoes and this is a perfect post-workout meal!

Chicken Tortilla Soup

Chicken Tortilla Soup

My cheat meal last weekend was Mexican food.  I had never tried the Chicken Tortilla soup before since I don't really think of eating soup at a Mexican restaurant, so I decided to try it, and of course I loved every bite!  So, as usual, I came up with a healthy version :)  This is healthy and very quick and easy!  Goes well with a grilled cheese sandwich too, but I didn't go that far ;)
Ingredients:
1 cup Trader Joe's organic low sodium chicken broth
1 tsp. of natural tomato paste
1/2 cup of fresh sliced tomatoes
1/2 cup of chopped onion
Green chilies (remember these are hot so I only put a few slices in the soup)
0.3 oz. Avocado
Garden of Eaten blue tortilla chips (I bought these at Whole Foods and only used about 8 chips)
Cummin to taste--this is spicy so if you like spicy dash away!
Onion powder to taste
Garlic powder to taste
4 oz. chicken breast
Directions:
Slice and dice the chicken and cook in a pan and saute the onions and tomatoes with the chicken.  Put the other ingredients into a pot.  Once the chicken is cooked pour this and the onions and tomatoes into the pot along with the other ingredients and heat for about 5 minutes.  Top the soup with the chips and avocado.
Nutrition Facts:
245 calories
31 grams of protein
17 grams of carbs
5.5 grams of fat

My Grocery List

I've had several friends ask me what I eat to stay lean and healthy.  I'm sharing that secret with you!!! Below is a "staple" list of what I always keep in my kitchen.  What you see is what I use to make all of my recipes too!  Eating organic is definitely better for you, but sometimes that can be pricey!  You don't have to buy your groceries at fancy organic stores.  Just make sure you look at the labels and compare calories, sodium, fat, and carbs!  Make going to the grocery store fun and educating for your family too!  It's amazing how creative you can be with the foods I've listed.  I usually change it up....It's all about presentation!

My Grocery List:
Bananas
Grapefruit
Oranges
Spinach
Tomatoes
Sliced Mushrooms
Blueberries
Strawberries
Raspberries
Pineapple
Sweet potatoes
Avocado
Peppers
Dry Oatmeal
Greek Yogurt
Lemons
Limes
Chicken Breast
99% Lean Turkey
Lean Fish (Tilapia, Salmon, Orange Roughy)
Eggs
Salt-free Rice Cakes
Natural Peanut Butter or Almond Butter
Natural (salt free) Almonds
Sugar Free Coffee Creamer
Low Carb Protein Powder
Stevia
Salt-free Seasonings
Unsweetened Baking Cocoa
Low Sodium Baking Powder
Ezequiel Low-Sodium Bread
Olive Oil
Unsweetened Soy Milk
Go Lean Kashi Cereal
Fat Free Cooking Spray
Agave Nectar and Sugar Free Syrup
Spaghetti Squash
Pumpkin
Brown Rice
Plain Couscous
Beans (dry)

Fruit Crepes

This is what I ate for breakfast this morning!  It's basically fruit and yogurt wrapped up in a thin pancake!
Ingredients:
2 egg whites
.5 cup of oatmeal
Cinnamon
Greek Yogurt
Fruit (blueberries, peaches, sliced apples, raspberries, etc.....I used frozen strawberries)
Toothpicks
Cooking Spray
Directions:  Mix the oatmeal and 2 egg whites with a little cold water in a blender.  Pour into a small cooking pan that has been sprayed with cooking spray.  Brown each side until done like a pancake.
This makes 2 pancakes.  Let them cool down for about a minute then spread 1 tbsp. of Greek yogurt on each pancake.  Pour the fruit down the middle of each then roll up and secure with toothpicks.  Top each one with the leftover fruit juice and cinnamon.  You can also use fat-free cream cheese instead of the Greek yogurt.  This was very delicious and changed it up some from eating a regular pancake!

Indoor Plyometrics

If you're stuck inside with this terrible weather and are snowed in don't worry! You can do these simple exercises right in your home with no equipment.  Do each one for one minute before moving onto the next exercise.  I love plyometrics because it keeps me from getting bored, there's no equipment involved (normally), so I can do them anywhere, and it burns body fat!
Lunge Jumps:  Stand in a lunge position with one foot forward and the other in the back.  Jump up then switch feet.  Alternate feet at a fast pace while lunging down for one minute then move on to the next exercise.
Jump Squats:  Squat down like you're about to sit in a chair with your chest out and back straight.  You can hold your arms out straight to help you balance.  Quickly jump up and then back down into a squatting position.  Do this for one minute then move onto the next move...
Butt Kicks:  It's literally like you are kicking your butt :)  Run in place but try to touch your glutes with each heel as they go up.  Do this in a fast pace motion.
Jumping Tires:  Pretend there's about five big tires on the floor and you have to step one foot in each tire.  Move your feet quickly.  When you've hit the end of the room or hall start over until one minute is up!
Rest for about 30 seconds then start over.  Try to do three or four sets of these and feel the burn!

Cinnamon Protein Loaf

Cinnamon Protein Loaf

I've been craving cinnamon buns and getting ready for a show in March is not good!  So.....this is a healthier version of a cinnamon bun that I threw together!  It tastes just like a cinnamon bun too :)

Ingredients:

1.5 scoops of vanilla protein powder

Splenda or Truvia (2-3 packets)

Cinnamon (however much you want)

1 egg white

1 tsp. of baking powder

Water

Directions:  Take the above ingredients except set aside the half scoop of protein powder and mix together in a bowl.  Pour the mix into a mini loaf pan, or you could use a muffin pan if you prefer that has been sprayed with cooking spray.  Bake the loaf at 350 degrees for about 25 minutes or check until the top is lightly brown.  Meanwhile, to make the icing use the half scoop you set aside and mix with cinnamon, one packet of Splenda or Truvia and a little cold water.  You want this to be somewhat thick since it is the icing, so do not add too much water.  After the loaf is done baking take it out of the pan and let it cool for about 2 minutes.  Punch holes into the loaf and drizzle the icing mix on top.  This tastes great with a cup of coffee!  Enjoy!

Mixed Berries Protein Shake

Blueberry Pineapple Protein Shake

Here's another tasty post-workout shake that you'll love!  Make sure you drink this at least 45 minutes to an hour right after your workout!

Ingredients:

.25 cup of mixed frozen or fresh berries

1 scoop of vanilla protein powder

Glutamine

Ice

Directions:

Mix all of the above ingredients in a blender.  

Post workout Shake

Post Workout Shake
Your body needs protein and carbs after a hard workout!  Try this simple protein shake after hitting the gym!
Ingredients:
1 scoop of chocolate protein powder
1/2 banana
1 1/2 teaspoons of Glutamine
Ice
Directions:  Mix all of the above ingredients in a blender and drink up!

Power Yogurt with Berries and Cereal

Here's another "No Cooking" involved recipe!  You can eat this for breakfast, before a workout, or you could even make it into a dessert by layering each ingredient in a clear bowl and take to a cookout or get together!
Ingredients:
1 scoop of vanilla protein powder (you can leave this out if you are serving it to guests)
.25 cup of mixed berries (raspberries, blueberries, strawberries)
3 oz. of Oikos Organic Greek Yogurt
.25 cup of Kashi Go-Lean Cereal
0.2 oz. Almonds (Optional)
Directions:  You can mix all of the ingredients together, but if you want to layer it in a clear bowl to make it look nice and pretty I would start with the yogurt on the bottom, then the cereal, and then top with berries and almonds.  Repeat those layers if you want to add more.
Nutrition Facts: (based on the listed ingredients)
213.33 Calories
33.19 g Protein
17.1 g Carbs
3.3 g Fat

Pepperoni with Hummus appetizer

Don't have time to cook?  Last minute party plans?  Well, here is a very simple two ingredient recipe that requires NO cooking :)
Ingredients:
Pepperoni slices (or you could use salami slices)
Hummus
Directions:  Spread hummus on each slice, roll up, and secure with a toothpick!  That's it!  Quick, simple, healthy, and delicious!

Eggplant Pizza

Here is a pizza that you can enjoy without the calories!
Ingredients:
Eggplant
No salt added or organic tomato paste
Spinach
Sliced mushrooms
Avocado
Chicken that has been cooked
No salt added seasonings
Olive Oil
Directions:  Slice the eggplant into half-inch slices or thinner.  Place on top of a pan that has been covered with foil and spray the foil and the eggplant with olive oil on both sides.  Place the eggplant in the oven and brown each side at 400 degrees.  After the eggplant is browned then spread each slice with the tomato paste then top with spinach, mushrooms, avocado,  chicken, and seasonings.  Place the pizzas back in the oven and bake for about 20 minutes at 400 degrees.
You can also add onions, tomatoes, and fat-free cheese if you want!