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Five Minute Healthy Lunch

 

Happy Sunday everyone! Hopefully you’re prepping food for the week and getting ready for a healthy start to the week. Here is another example of a complete meal. For us, convenience is a big deal.  With Rachel taking care of the house, kids, and me working from home during the day or on the road some meals have to be quicker than others. This is one of them.

Turkey Guacamole Wrap – Less than 300 calories!

This one is very simple with three items:

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1. Oscar Meyer Delifresh Honey Smoked Turkey Breast

2. 100 Calorie Pack of Guacamole

3. Mission Extra Thin Corn Tortilla

 

First weigh your turkey breast:

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For me I use 3 oz. but the serving size is 2 oz.

Then heat up the tortilla in the microwave for about 10 seconds and spread the guacamole packet evenly over the two tortillas.

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Looks gross, but tastes great. Smile

Then add the turkey breast slices you weighed:

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Then roll it up and you are ready to eat!

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Here is the breakdown as shown:

  • 3 oz. Turkey Breast – 90 Calories
  • 2 Thin Corn Tortilla – 80 Calories
  • 1 Packet of Guacamole – 100 Calories

For a grand total of only 270 calories.

If you want more flavor add your favorite salsa, hot sauce, throw a few veggies in there, or even some jalapeños.

Yes, there is some fat in the guacamole. Yes, there are some carbs in the tortillas. Carbs and fat are not evil. Well, in wrong quantities they can be. But, it is good to have some fat in your diet. If you don’t like guacamole use avocadoes or tomatoes, or even both.

For me personally this has no wheat, dairy or gluten so its in my meal planning. You can always choose some cleaner more organic options as well.

Enjoy!

Juicing

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When I say juicing I mean juicing in regards to fruits and veggies…not what Jose Conseco used to do. :)

A few times through out the year Rachel and I juiced for a few days to reset our bodies. I still do it because I enjoy it and it make me feel better. Plus I like making up new recipes. Here is one I made this morning. Use less or more to taste, plus I made a pitcher to last me the day if this seems like a large quantity. If you have any questions on juicing we can answer that on another post.

  • 2 Large Slices of seedless watermelon
  • 1 Pineapple
  • 2 Bosc pears
  • 2 cucumbers
  • 4 Gala apples
  • 4 large carrots
  • 12 strawberries
  • 1 small lemon

 

 

This is what it looks like when done:

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My other favorite non-fruit juice recipe is a Gazpacho Juice Recipe:

4 plum tomatoes
1 handful yellow bite sized tomatoes (optional)
1 cucumber
2 stalks of celery
1 red pepper
1/4 small red onion
2 cups parsley (I used a couple handfuls)
1 lime (peeled)

Then I add a little splash of vinegar to give it the same flavor. You can also add some green pepper or an extra cucumber to taste.

 

Enjoy and we cant wait to hear your recipes!

Very Low Sodium Taco Seasoning

Here is a recipe to make a very low sodium taco seasoning:

6 teaspoons chili powder
5 teaspoons paprika
4 1/2 teaspoons ground cumin
2 1/2 teaspoons onion powder
2 1/2 teaspoons garlic powder
1 1/2 teaspoons cornstarch
1/8 teaspoon cayenne pepper

I usually multiply this recipe by 10 or 20 and make enough to last us for quite a while. You can buy all of these spices in bulk at your local Sam’s Club or Costco.

Use to taste in ground turkey for some healthy taco seasoning!

Vegetable Survival Guide

 

Many of you may not be fans of vegetables. I don’t blame you, they have a bad rap. But again being the journey we were on veggies were a way of life. Veggies don’t have to be pretty to eat them. I think that is one of the problems. Some of them are just ugly and look unappetizing. I worked to find ways to eat veggies and not get bored. Here are a couple of example with plenty more to come!

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What you see in the picture above is a container of cooked veggies. No seasoning, no oils, no salt – Just veggies.

For this batch I made yesterday it contains the following ingredients:

  • 2 bunches of Bok Choy
  • 1 Large head of Napa Cabbage
  • 2 Packages of Bean Sprouts
  • 1 bag of carrot chips
  • Snow pea pods
  • Celery
  • Mushrooms

This is where is get complicated. I basically cut them all up, put them in a pot with a cup of water, put a lid on and stir once in a while so they don’t burn. Don’t over cook them until they are mushy. Once the carrots are soft the rest is probably done. Then I put it into as many containers as it would fill and stick it in the fridge.

That’s It!

That will probably yield enough veggies to eat for 4 or 5 days. Plus its in the fridge and ready to go when you need a snack.

I will admit I like to eat clean but I am not perfect. We all have our vices and this is mine:

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I usually spray this on these types of vegetables. It adds flavor and your hand would get tired if you wanted to use the whole bottle. :)

 

Also we always keep these in the house: Steamer Bags

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Veggies don’t have to take forever either. For example for lunch today I had some asparagus we had in a drawer in the fridge. Took about two minutes and 30 seconds. Threw it on a plate, use the above spray butter and a tiny bit of ground up sea salt and was satisfied. Normally I make this on the grill but it was just a snack so steaming is easier. As long as you have those bags you can steam anything!!

 

 

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So get creative with your veggies here are some other things we do as well:

  • Oven baked Kale chips with cumin, garlic and onion powder
  • Baked carrots, cauliflower, broccoli, green beans
  • Baked spaghetti squash (use instead of noodles)

As I try more veggie combinations I will post them and would love to hear yours as well!

 

Chips and Salsa

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I know there has been a ton of “food” questions as that was not covered on our show. Well welcome to the first of MANY food posts. I know for me personally 80% of my success was based on food. So you’ll hear some good and some bad, some things that may sound a little crazy and some that just sound delicious.

For me I like chips and salsa. Love chips and salsa. While salsa is a great food to have around you should check out the sodium content. The salsa in a jar are usually much higher in sodium. (More about why sodium sucks in a later post). I get my salsas in the deli or produce section. They are fresher, refrigerated and usually have a bit less sodium.

The challenge is the chips! Those damn tortilla chips climb up there really quick when it comes to calories. Usually close to 170 calories for 10 chips. Lets face it, I could never eat just ten, let alone one. One of the solutions I came up with this year is Carrot Chips and Salsa. With carrot chips you get the crunch and something to scoop up the salsa with without all the calories. (Works great for hummus too!)

Sounds strange but very effective. Lets do the math:

The entire container of salsa pictured is 160 Calories. The entire bag of carrot chips pictured is 175. Grand total if you pig out and finish all the chips and lick the container empty is 335 calories. I promise if you do finish it all you may be in the bathroom in a few hours. I speak from experience. :)

Where as if you went with tortilla chips and finish half the bag and all the salsa you are looking at over 1200 calories on average.

Lastly if you are really trying to “lock it down” use celery sticks instead of carrot chips.

Hope this helps and as usual would love to hear your feedback and questions!

-Jason