Homemade Hummus

You can whip up a batch of homemade hummus in about five minutes with a handful of ingredients and a blender or food processor. And, it’s less expensive and tastes better than the kind you’d buy at the store!  

Homemade hummus is great because you can reduce the amount of olive oil and tahini, making it lower in fat and calories. Since this recipe has a lot less fat than store-bought hummus, we calculate the Portion Fix containers differently. A ¼ cup serving of this recipe uses only ½ of a precious yellow and 1½ tsp instead of 1 blue container (which means you can save that blue container for avocado, nuts, or cheese! YAY!!!).

Homemade Hummus

Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 10 servings, about ¼ cup each

Ingredients:
1 (15 oz.) can chickpeas (garbanzo beans), reserve liquid
¼ cup fresh lemon juice
1 Tbsp. extra-virgin olive oil
4 cloves garlic, coarsely chopped
¼ cup tahini (sesame butter)
Sea salt (or Himalayan salt) (to taste; optional)
Ground paprika (for garnish; optional)

Preparation:
1. Place chickpeas, lemon juice, oil, and garlic in food processor or blender and pulse until chickpeas are mashed.
2. Add tahini; pulse for 1 minute. If hummus is too thick, add some of the reserved chickpea liquid. Add salt, if desired.
3. Garnish with paprika, if desired.

Nutritional Information (per serving):
Calories: 93
Total Fat: 5 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 110 mg
Carbohydrates: 9 g
Fiber: 3 g
Sugars: 1 g
Protein: 3 g

P90X/P90X2 Portions
½ Fat
¼ Tuber/Legume Carb

P90X3 Portions
½ Carb
1½ Fat

Body Beast Portions
½ Legume
1½ Fat

Containers
½ Yellow
1½ tsp.

Post via The BeachBody Blog. 

Weekly Meal Prep

Don't we all hate coming home from work, being dead on our feet and as soon as you're ready to relax for the evening you hear, "Honey, what are you making for dinner?". AHH!! Cooking the last thing on my mind after I've been busy and on my feet all day. That's exactly why I meal prep.

For me, it was easier to sacrifice 2 hours of my day today to prep for the whole week. If I didn't take the time to do it now, I'd be spending even more time each coming day deciding what to have and then actually cooking it. Don't you agree? Below is everything I meal prepped today. (All foods fitting into my 21 Day Fix Extreme meal plan. Score!) 

All food portions measured out with the Portion Fix container system.

Monday Meal Prep :

• Prepped veggies (carrots & cauliflower)
• Spaghetti squash (microwaved)
• Sweet potatoes
• Italian chicken breast
• Ground turkey 
• Egg muffins 
• Quinoa
• Butternut squash

Prepped Veggies :

1. Wash carrots & cauliflower with cold water.
2. Use vegetable peeler to peel carrots. 
3. Cut cauliflower head into florets. 
4. Cut large carrots in medium baby carrot size.
5. Place 1 serving of each into grab-&-go baggies and refrigerate.

Spaghetti Squash :

1. Use fork to poke holes down all four sides of the squash.
2. Place squash in the microwave for 15 minutes. *
3. Let squash sit for 10 minutes to cool.
4. Cut in half & remove seeds.
5. Use fork to scrap the "spaghetti strands" from the outer skin.
6. Place in airtight container and refrigerate.

* - Lay on a paper towel or microwave safe plate for easy clean up. Releases steam & some juices.

Sweet Potatoes :

1. Wash outer skin well with cold water.
2. Cut off ends & discard. 
3. Cut remaining sweet potato into 1/4 inch thick slices.
4. Place slices on a greased baking sheet.*
5. Bake in a preheated 400 degree oven for 20 minutes. Flip halfway through cook time. 
6. Place in airtight container and refrigerate.

* - I didn't use any seasoning because I like plain sweet potatoes, but feel free to use your favorite no-salt seasonings. Cinnamon is highly recommended by other sweet potato lovers. 

Italian Chicken Breast :

1. Take 2 boneless, skinless chicken breasts and cut into bite size pieces.
2. Place in a 10 inch skillet (sprayed with cooking spray) and cook on medium-high heat until no longer pink.
3. Add 1/8 cup Italian dressing to skillet and continue cooking 5 minutes.
4. Place in airtight container and refrigerate.

Ground Turkey :

1. Place 1 pound ground turkey (I use organic) in 10 inch skillet.
2. I seasoned with Mrs. Dash no-salt table blend, black pepper, and garlic powder. Please use any no-salt seasonings you like.
3. Cook on medium-high heat until cooked through. Typically 5-8 minutes.
4. Drain any excess fatty liquid.
5. Place in airtight container and refrigerate.

Egg Muffins :

1. Spray muffin tray with non-stick cooking spray.
2. Roughly chop your favorite veggies & place in each muffin cup. (I used spinach, onion, tomato, and sliced deli ham in mine. 
3. Season each muffin cup. (I used Mrs. Dash no-salt table blend.)
4. Either add 1 cracked egg or 3 tablespoons of egg whites to each muffin cup.
5. Place in preheated 400 degree oven, and bake for about 15 minutes.
6. After allowing the egg muffins to cool, remove from the muffin tin. Place in airtight container and refrigerate.

Quinoa :

1. Thoroughly rinse 1 cup quinoa.
2. Place quinoa and 2 cups cold water into a saucepan. Stir.
3. Bring to a boil on the stove.
4. Cover & reduce heat to medium-low.
5. Cook for about 20 minutes, or until all liquid is absorbed. **DO NOT remove lid until quinoa is fully cooked.**
6.  Remove from heat & sit aside for 10 minutes.
7. Fluff with fork.
8. Place in airtight container and refrigerate.

Butternut Squash :

1. Use vegetable peeler to peel off skin.
2. Cut in half (long ways).
3. Use spoon to remove seeds & pulp.
4. Cut squash into half inch thick strips. 
5. Place on greased baling sheet. 
6. Season both sides. (I used a little bit of cinnamon.)
7. Bake in a preheated 400 degree oven for about 45 minutes. Flipping halfway through cook time. 
8. Place in airtight container and refrigerate.

That's all she wrote folks!! I keep each food separated in it's own airtight container & measure out 1 serving size whenever I'm ready to eat. Simple as that. You can also put X/Y/Z together in an airtight container and have a meal ready to grab-&-go anytime!

Kale Chips

For a healthy, crunchy snack high in vitamin A, look no further! Kale chips are an easy way to get kids, and adults, to snack healthy.

Total Time: 28 min.
Prep Time: 10 min.
Cooking Time: 18 min.
Yield: 4 servings, 1 cup each

Ingredients:
1 bunch (about 6 oz.) kale leaves
1 Tbsp. olive oil

Preparation:
1. Preheat oven to 350° F.
2. Remove kale leaves from stems. Tear leaves into bite-sized pieces. Discard stems.
3. Wash and thoroughly dry kale with a salad spinner or paper towel.
4. Line large baking sheet with parchment paper, if desired.
5. Combine leaves and oil in medium bowl; toss gently to blend.
6. Add desired flavoring combinations; mix well.
7. Arrange kale on prepared baking sheet in a single layer.
8. Bake for 15 to 18 minutes, or until crisp.
9. Transfer onto a wire rack or paper towels; cool.

Nutritional Information (per serving):
Calories: 51
Total Fat: 4 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 18 mg
Carbohydrates: 4 g
Fiber: 1 g
Sugar: 0 g
Protein: 1 g

P90X/P90X2 Portions
1 Vegetable

P90X3 Portions
½ Carb
½ Fat

Body Beast Portions
1 Vegetable
½ Fat

Containers
1 Green
1 tsp.

Post via The BeachBody Blog. 

5 Simple No-Cook Snacks to Make this Week

No time for meal prep? At least you can be prepared with a few nutritious no-cook snacks to get you through hectic days, and keep you from hitting the vending machine or fast food window.

Make These Simple No-Cook Snacks

These no-cook snack boxes are easy to put together and are filling enough to pass for a regular meal, or you can snack on them throughout the day. Each has protein or healthy fats to help satisfy hunger, and fiber to keep you feeling full longer. We made sure they pack lots of color and flavor too, to appeal to your tastebuds when that mid-afternoon rumble in your tummy cries out for FOOD! Get more ideas for creative snack combinations.

How Do Snacks Fit Into Your Healthy Meal Plan?

If you’re working hard to eat healthy at breakfast, lunch, and dinner, don’t give in to temptation at snack time. Use these snack combos to up your snack game from a basic apple or bag of carrot sticks to something you’ll actually look forward to eating every day. I’ve included the Portion Fix equivalent for each snack box so you can easily add it to your meal plan! Find out how Portion Fix can make losing weight simple. These container amounts can also be used if you’re following the meal plans for 21 Day Fix, 21 Day Fix Extreme, CORE DE FORCE, 22 Minute Hard Corps, and The Master’s Hammer and Chisel.

Healthy Snacks for Kids

These snack box combos are great ideas for kids too! Kids are notoriously picky eaters (and some of you grownups are too!). However, so many snacks targeted to kids are light on nutrition and heavy on sugar and artificial ingredients. You may look at these snack ideas and laugh: My kid would NEVER. That’s OK! It can be tough to please developing palettes. Use these snack boxes as templates to create your own snack ideas based on foods they do like. Swap kiwi for blueberries or apple slices, trade guacamole for hummus. If celery is a no-go, how about baby carrots? Some kids will only eat celery when it’s cut into very thin sticks, or carrots if they are sliced into circles. Whatever it takes. A little bit of peanut butter makes both better.

Give Me Protein Snack Box

What’s in this snack: 2 hard boiled eggs. 4 oz. deli turkey, 1 oz cheese, 1 cup celery sticks with 1 Tbsp. peanut butter
Portion Fix containers: 1 green, 2 red,  1 blue, 3 tsp.

Fruits and Nuts Snack Box

What’s in this snack: ¾ cup plain 1% Greek yogurt mixed with 1 tsp. honey and ½ tsp. cinnamon, ½ cup strawberries, ½ cup nectarine or orange wedges, ½ cup green grapes, 12 raw almonds
Portion Fix containers: 1 red, 1 ½ purple, 1 blue

Easy Roast Beef Pinwheels

What’s in this snack: ¼ cup goat cheese, 4 oz. sliced roast beef, ½ cup spinach rolled up in 1 6-inch whole wheat tortilla and sliced into pinwheels, ½ cup cherry tomatoes, 1 kiwi (or plum, or small tangerine)
Portion Fix containers: 1 blue, 1 red, 1 green, 1 yellow, 1 purple

Chips and Dips Snack Box

What’s in this snack: ½ cup baked corn tortilla chips, ¼ cup guacamole, ¼ cup pico-de-gallo, ¾ cup bell pepper sticks, ½ cup pineapple cubes
Portion Fix containers: 1 yellow, 1 blue, 1 green, ½ purple

No-Cook Snacks for the Sweet Tooth

What’s in this snack: 1 cup raspberries (or blueberries), 4 chocolate or plain Graham crackers (1 sheet), 1 Tbsp. cacao nibs mixed with 2 Tbsp. unsweetened coconut flakes
Portion Fix containers: 1 purple, 1 yellow, 1 blue, 3 tsp.

Happy eating y'all!!

Post via The BeachBody Blog. 

How to Make Healthier Versions of Fried Foods

Ah, fried foods. They’re crunchy on the outside, tender and juicy on the inside, and definitely not good for your body. While healthy fats — monounsaturated and omega-3s, in particular — are a necessary part of a healthy diet, the oils used for frying tend to be lacking in health value.

What’s a fried-food lover to do? Wouldn’t it be great if you could capture the mouthfeel and texture of deep-fried foods, but have the dish actually be healthy (or, at least, healthier)? Good news: You can!

Instead of submerging the food in a pool of less-than-healthy oil, baking it can yield similarly crunchy results. But, the real secret to mimicking the crackly, savory crust of a chicken tender, for example, is in the breaded exterior. You can coat the outside of a piece of chicken with a number of different things to get that crunchy bite — crushed corn flakes, crackers, or panko breadcrumbs will do the trick. But, we recommend trying more healthful options (see below).

We include two techniques: breading (dredge food into beaten eggs then coat it with seasoned flour, bread crumbs, or crackers), and battering (a liquid mixture of one or more flours). The whole-food flours we recommend below are widely available at large grocery stores nationwide.

How to Make Breaded Fish Fillets With Almond Flour

Almond flour is made by grinding whole, blanched almonds and, thus, has the same nutrient profile as the raw nuts. It’s rich with monounsaturated fat and vitamin E, and provides a good source of protein and gut-healthy fiber. Almond flour is easy to use as a breading alternative, and because it contains protein and fat, helps you have a feeling of fullness similar to something fried.

To replicate the bread-crumb effect, whisk two whole eggs together in a dish. In another dish, mix one cup of almond flour with salt and pepper and any dried herbs you like. Dip fish fillets into the beaten eggs then into the almond flour until the fish is completely coated. Roast the fillets in the oven at 400°F for 10 minutes for thin fillets, and up to 15 minutes for thicker ones.

How to Make Breaded Zucchini Fries With Flax Meal

Flax meal is a gluten-free flour alternative that is sold as golden or a mix of golden and dark; I prefer the golden unless you’re after a heavier rye-like flavor. It is one of the richest sources of the omega-3 fatty acid ALA, and it contains antioxidant lignans and a good source of protein, insoluble fiber, and calcium. Since it’s high in fiber, it’s best consumed with water, so the high water content of veggies make the two a natural pair.

Mix one cup of flax meal with salt and pepper, whisk two eggs together, then dip veggies — such as zucchini strips or rounds — in the egg mixture, then in the breading. Bake until golden and crispy at 375°F for 25–30 minutes.

How to Make Battered Coconut Shrimp

If battering is more your game than breading, coconut flour is a sound choice. It contains medium chain fatty acids, which can help you to feel satiated. It also provides magnesium, manganese, and phosphorus, as well as approximately five grams of fiber and two grams of protein per two tablespoons.

To create a coconut flour batter, mix half a cup of the flour with one egg, one and a half teaspoons baking powder, and salt and pepper. Dip shrimp (this recipe can coat 20–24 pieces of shrimp, depending on how large) into the batter and bake at 375°F for 20 minutes.

How to Make Battered Chicken Fingers With Brown Rice Flour

Brown rice flour provides a high-protein and high-fiber replacement for wheat: One cup contains approximately 11 grams of protein and seven grams of fiber. When ground into flour, brown rice maintains its phenolic compounds, which exert potent antioxidant activity.

To make chicken fingers: Mix half a cup of brown rice flour with one egg, one and a half teaspoons baking powder, salt and pepper. Add extra flavor with either smoked paprika or cayenne pepper, if desired. Dip chicken pieces in the batter, and bake at 375°F for 20 minutes for a delicate, crispy, kid-pleasing meal.

These suggestions are just that, suggestions. Go create whatever combination of flour alternative plus protein or vegetable best suits your needs and tastes!! If they turn out great, share them in the comments.

Post via The BeachBody Blog.

Mocha Caramel Latte Shakeology

This Mocha Caramel Latte Shakeology recipe has all of the sweet caramel and chocolate flavor of a frosty dessert beverage. But, instead of being loaded with sugar syrup and cream, it’s a healthy snack that won’t bust your diet. It’s made with café latte-flavored Shakeology, unsweetened chocolate almond milk, and pure caramel extract. (It can also be made with chocolate flavored Shakeology, unsweetened almond milk, & cold coffee.) For salted caramel flavor, add a sprinkling of sea salt or Himalayan pink salt. 

The secret that makes this recipe taste as good as the original: the caramel extract. Real caramel is made by melting butter, cream, and sugar… three ingredients that anyone with fitness and nutrition goals should generally avoid. But caramel extract provides the same buttery, burnt-sugar flavor without any of the guilt. It’s a game changer for your sweet tooth. Look for it in the baking aisle of your supermarket (hint: it’s near the vanilla extract), or buy it online so you can make delicious Mocha Caramel Lattes to your heart’s content.

Tip: If you double the amount of ice in this recipe, the smoothie becomes thick enough to eat with a spoon, like soft serve ice cream!! ♥

Mocha Caramel Latte Shakeology

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 smoothie

Ingredients:
1 cup unsweetened chocolate almond milk

1 scoop Café Latte Shakeology

1 tsp. pure caramel extract

1 cup ice

OR

1/2 cup unsweetened almond milk

1/2 cup cold coffee

1 scoop Chocolate Shakeology

1 tsp. pure caramel extract

1 cup ice

Preparation:
1. Place almond milk, (coffee,) Shakeology, extract, and ice in blender; cover. Blend until smooth.

Not familiar with the portion equivalent chart above? Check out these programs for more info. P90X, P90X2, P90X3, Body Beast, 21 Day Fix.

Post via The BeachBody Blog.

How to Lose Weight, Not Muscle

Losing weight and gaining muscle can often seem at odds. You’ve heard the classic advice: If you want to shed pounds, you have to eat fewer calories while burning more of them. If you want to gain muscle, you have to do just the opposite, increasing your caloric intake while working your muscles hard. So is it possible to attack the two most popular fitness goals at the same time? The answer is an unequivocal yes. Just follow these three simple rules.

Skip the Long Runs
If you want to lose fat, don’t go the aerobic route, say researchers at Pennington Biomedical Research Center, in Louisiana. Their study comparing the weight-loss results of people who did aerobic workouts while dieting with those who only dieted found that steady state cardio (think: jogging, stationary cycling, rowing) added almost nothing to the weight loss equation. When it comes to shedding pounds, you want to be the hare, not the tortoise: A 2011 Australian study found that shorter, tougher workouts (e.g., sprints, intervals, high-intensity strength circuits, like T25) consistently resulted in significant fat loss. Added bonus: Working out at a high intensity specifically targets abdominal fat—the most insidious kind that wraps around your internal organs, increasing the size of your belly and your risk for cardiovascular disease, diabetes, and even cancer.

Don’t Starve Yourself
If you want to lose fat, you have to cut your caloric intake. But if you also want to also maintain (or even build) muscle, cutting a little works better than cutting a lot, according to Norwegian scientists. Their study found that strength-training athletes who cut calories by 30 percent saw no change in muscle mass, but those who cut calories by just 19 percent were able to increase their muscle mass while also leaning out. Shoot for losing no more than 1 percent of your bodyweight—or roughly 1 to 2 pounds—per week, suggest the researchers. 

Prioritize Protein
You need protein to build muscle. If you want to lose fat at the same time, you may need even more: A 2016 study found that overweight men on an intense fitness routine and a calorie-restricted diet were able to gain muscle over a 4-week period—but only if their protein intake was high. Protein should make up slightly more than one-third of your total caloric intake. Don’t want to do the nutritional math? Eyeball it: Meat, fish, poultry, and other protein should take up about a third of your plate at each meal.

For help finding the perfect food intake balance for you, check this out.

Post via The BeachBody Blog. 

Healthy Chicken Parmesan

Why is it that the most delicious dishes at Italian restaurants also tend to be the cruelest to the waistline? Cheese stuffed pastas, fully loaded pizzas… and don’t get me started on my favorite dessert of all time: Tiramisu. I can feel my pants getting tighter just thinking of it.

Chicken Parmesan also usually falls on the “unhealthy” list. It’s typically breaded and deep-fried until golden brown, and then swimming in sauce and smothered with cheese. It’s delicious, but a far cry from healthy. Thankfully, with this recipe you can make your own healthy chicken parmesan at home — without the fryer. To replicate the crispy fried coating, we dipped lean chicken breasts in spiced breadcrumbs and baked them. A bit of parmesan cheese mixed in ensures the breadcrumbs stick.

When the chicken is cooked, and the breading is crisp and golden brown, it is topped with a healthy portion of marinara sauce and sprinkled with mozzarella cheese that melts to perfection after a few more minutes in the oven. Look for part-skim mozzarella for this recipe. It’s an easy way to save on fat and calories, and you’ll never notice a difference in flavor.

Prep time: 15 mins

Cook time: 29 mins

Total time: 44 mins

Serves: 4 servings, 1 chicken breast each

Ingredients

• Nonstick cooking spray
• 1 cup whole grain Panko bread crumbs
• 4 Tbsp. grated Parmesan cheese, divided use
• 1 dash sea salt (or Himalayan salt)
• ¼ tsp. ground black pepper
• ¼ tsp. garlic powder
• ¼ tsp. onion powder
• 2 large eggs, lightly beaten
• 4 (4-oz.) each raw chicken breasts, boneless, skinless
• 1 cup all-natural marinara sauce, no sugar added
• ¾ cup shredded part-skim mozzarella cheese
• 1 Tbsp. finely chopped flat leaf (Italian) parsley

Instructions

1. Preheat oven to 450° F.
2. Lightly coat medium baking sheet with spray. Set aside.
3. Combine bread crumbs, 2 Tbsp. Parmesan cheese, salt, pepper, garlic powder, and onion powder in a small bowl; mix well. Transfer to a plate. Set aside.
4. Place eggs in a shallow dish. Dip each chicken breast in eggs, completely coating, then bread crumbs; coating each evenly on all sides. Place chicken on prepared baking sheet.
5. Bake for 22 to 26 minutes, turning after 15 minutes, or until chicken is no longer pink in the middle and juices run clear.
6. Preheat broiler on high.
7. Top each chicken breast evenly with marinara sauce, mozzarella cheese, and remaining 2 Tbsp. Parmesan cheese. Return to oven for 2 to 3 minutes, or until cheese is melted.
8. Sprinkle with parsley before serving.

 

Nutritional Information (per serving):
Calories: 351
Total Fat: 13 g
Saturated Fat: 5 g
Cholesterol: 183 mg
Sodium: 740 mg

Carbohydrates: 21 g
Fiber: 3 g
Sugars: 3 g
Protein: 38 g

Containers
½ Purple
1 Red
½ Yellow
1 Blue

Not familiar with Portion Fix? Find out how Portion Fix can make losing weight simple.

Post via Beachbody Blog.