A super easy and healthy turkey burger has been my staple at lunch the past couple of weeks. Turkey burgers are super high in protein (you know I like my protein) and low in fat, so you can easily have 2 at one sitting to help you feel full and satiated.
I’ve discovered a few tricks to making burgers lately that I want to share with you:
**Make things easier on yourself by throwing all of the ingredients except the turkey into the food processor. Then you don’t have to chop chop chop which can be time consuming. The juices from the canned peppers and chilies also provide a nice binding agent to help the patties stay together.
**Bake the burgers instead of grilling them. Sometimes when I grill mine indoors or outdoors, then juices run away from the meat. In this case, since turkey is so lean, I like when the juices stay on the meat. The result is a super moist burger.
So I hope you enjoy these little suckers as much as I do…
Green Chili and Roasted Red Pepper Turkey Burgers
makes 10 large burgers: macros for 1 burger: 114 calories, 1g fat, 3.6g carbs, 23g protein
1 cup cilantro
8 whole green chilies (from can) or 2 cans of diced green chilies
3 large roasted red pepper halves (about 4 ounces)
1 small onion (about 150g)
5-10 fresh basil leaves
Salt, pepper, and a pinch of red pepper flakes
2 pounds of ground turkey breast, lean (32 ounces)
Combine first 5 ingredients + spices in a food processor until mixed. Add the mixture to the ground turkey. Form into 10 patties. They will be a bit wet from the juices. Mine measured each about 135g per patty.
Bake in 2 large, greased casserole dishes for 25 minutes at 350 degrees.
After the patties have cooled to room temperature, transfer to the fridge or freezer for storing.
Happy Valentine’s Day from our family to yours!
After a week in Miami on vacation, I seriously considered skipping this sweets that come with this holiday all-together. I do love to travel, but I also love being home and getting back to my routine of healthy home-cooking and fierce sweat sessions.
But when I went to Whole Foods to do my weekly shopping, I got sucked into the holiday – with husbands and children shopping for the wives and mommies in their life, and I wanted to do something special for my guy. He loves chocolate pudding, and I figured he probably wouldn’t notice if I threw in some healthier alternatives to the standard recipes.
This recipe was adapted from Giada’s Chocolate-Avocado Mousse
Valentine’s Day Chocolate Pudding
macros: 212 calories, 13g fat, 23g carbs, 3g protein, 6g fiber, 14g sugar
3T. mini chocolate chips, used Enjoy Life for dairy-free
1t. unrefined coconut oil
1 large avocado, peeled and pitted, about 5 ounces
4 ounces cultured coconut milk, plain (used So Delicious brand)
6 deglet dates, pitted
6T. unsweetened cocoa powder
1T. vanilla extract
1/2 t. sea salt
1/4 liquid cup unsweetened vanilla almond milk
In a microwave-safe bowl, melt chocolate chips and coconut oil in 15 second increments until melted, stirring frequently.
Lately I’ve been snacking on some chocolate chip protein bread when I want a sweet treat. It’s great cold from the fridge, and I love it because it’s dense and filling. And who doesn’t love chocolate chips!?
I have made this protein bread a few times with different protein powders, and I definitely recommend Slap Nutrition – Peanut Butter and Slappy Birthday are amazing! This protein powder is hormone free, antibiotic free, soy lecithin free, and sweetened with Stevia. It also bakes very well and comes in a variety of flavors. Use code: MARY for 10% off.
I also really like the PEScience brand for this recipe. It also bakes very well. Use code BEYONDFIT for 30% off on their website. I like the Gourmet Vanilla and Chocolate Peanut Butter Cup flavors. This brand uses artificial sweeteners.
Feel free to do some experimenting of your own to change up the flavors. This bread goes great with 2T. of truwhip (a non-GMO version of Cool Whip). Here is the recipe!
Chocolate Chip Protein Bread
adapted from iheartmacros
Serves 8. Macros per slice: 103 cal, 3g fat, 7g carbs, 11g protein, 2g sugar, 3g fiber
1/2 cup coconut flour (56g)
1 scoop of whey protein powder, recommend PEScience protein
1 tsp. baking powder
1T. Stevia (optional)
4 ounces whole milk Greek yogurt or So Delicious unsweetened plain coconut yogurt
12 liquid ounces of egg whites (making sure to use a liquid measuring cup or a gram scale to measure)
2 whole eggs
15g (about 2T.) semi-sweet chocolate chips (recommend Guittard – they are amazing)
15g unsweetened coconut shredded (toast at 350 degrees for 5 minutes for even more flavor) – optional, not included in macros
Mix dry ingredients in a bowl (excluding chocolate chips), making sure to remove any clumps. Add wet ingredients and wisk together until fully combined. Pour into a greased loaf pan. Sprinkle chocolate chips on top. Bake at 350 degrees for 35 minutes until golden brown. Let cool, and cut into 8 slices. Store in an air tight container in the fridge for up to 4 days. Enjoy!
It’s a beautiful fall Sunday here in Annapolis. My husband is sleeping in after getting in at 4am this morning from a trip home from Memphis where his team came home with a huge Victory!
Huge victories call for pancakes and bacon and chocolate chips.
My favorite bacon comes from Whole Foods; it’s in the butcher case and it’s the Black Forest Ham. I try to have some in the freezer for special mornings like this one. I pop it in the microwave for 1 minute to thaw, and then I cook it on the stove top. It’s delicious.
As for pancakes, I prefer to eat ones that have protein powder or lots of egg whites in them. I’m not a big fan of a carb hangover in the morning – carbs with a side of sugar just leave me feeling sluggish and tired, and it’s too beautiful out to waste this day on the sofa.That’s how my protein pancakes were born. The delicious warm, soft bite of goodness, without the sleepy aftermath.
1 1/2 c. oat flour (measure out oats and pulverize in food processor)
1 scoop of vanilla protein powder (recommend Vega Sport Vanilla)
1 T. baking powder
2T. ground cinnamon
1/2 t. salt
1/2 t. allspice
1.4 t. ground nutmeg
2 T. sweetener of choice (stevia, honey, agave, maple syrup). I used honey.
4 egg whites
1/2 c. raw pumpkin
1 t. pure vanilla extract
1 1/2 c. unsweetened vanilla almond milk
Mix all of the dry ingredients together. Fold in wet ingredients. Do not overmix. Set aside.
Heat greased frying pan or griddle to medium high heat. Make sure surface is hot before you add the batter. Cook pancakes for 2-3 minutes on each side until desired doneness. Makes 10 medium pancakes.
Top with a few chocolate chips or – my favorite – peanut butter!
Macros per pancake: 104 calories, 1.6g fat, 16.4g carb, 7.1g protein, 3.1g fiber, 3.9g sugar
Tonight I made my first ever soup with no recipe, and I must say I am pretty proud of the way it turned out.
I got the inspiration from the leftover honey ham in my fridge from this past weekend’s brunch and from my Dad who made a killer ham and bean soup. If there is ham in your future this holiday season, make sure you grab the leftovers for this one!
2T. olive oil
1 yellow onion, chopped
3 cloves of garlic, minced
6 cups of chicken broth
3 cups of water
2T. fresh rosemary and parsley
8oz. shiitake mushrooms
2, 15oz. cans of white beans (used navy and cannellini), rinsed and drained*
1 bunch of kale, stems discarded, leaves roughly torn
3-4 cups of diced ham
Heat olive oil on medium high heat. Add onions and saute for 3-4 minutes until soft. Add garlic and saute for 1 minute more. Add chicken broth, water, herbs, mushrooms and beans and bring to a rolling boil. Reduce heat to low and add kale and ham. Simmer for 10 minutes. Enjoy!
*If you want to thicken up the soup, take one of the cans of beans and pulverize them in a food processor or blender and add to the soup.