Kristen’s Healty Recipes

Tropical Parfait

Serves 1 , Serving size 1 Parfait

  • 1 cup plain greek yogurt
  • ½ c fresh or canned pineapple chunks
  • 1 tbsp shredded coconut
  • 1 tbsp chocolate or caramel syrup (optional)
  1. Preheat oven to 350⁰ and line a small baking sheet with tinfoil.
  2. Spread shredded coconut across the baking sheet.
  3. If you have a fresh pineapple, cut it up into chunks while the oven is preheating.
  4. Once oven is preheated, place coconut into oven, about 3 minutes, stirring once halfway through. Take out once coconut is browned.
  5. Assemble parfait with greek yogurt first, pineapple, chocolate or caramel syrup, and topped off with the coconut.
  6. Dig in and enjoy!

Calories 237 (with syrup). Fat 3g. Protein 19g.

KP’s Tip: Parfaits are a great option for breakfast, as yogurt offers protein and carbs. Adding fruit, granola, or whatever you prefer adds to the delicious taste of it. With its tropical taste and island-style vibe, your day will start on the bright side of things. Add some mandarin oranges, lime, or grapefruit for some more citrus bite. 

KP’s Breakfast Sammy

Serves 1 , Serving size 1 Sandwich

  • 1 egg
  • 1 “sliced thin” pepper jack cheese slice
  • 2 slices canadian bacon
  • 1 “everything” bagel thin or sandwich thin
  • About 1 tsp butter
  • Cooking spray

1. Pan-fry your egg over medium heat. I have a one-egg pan that I use which works perfectly!

2. While your egg is frying, toast your bagel thin whole, don’t separate into two pieces.

3. On a separate plate, place 2 pieces of canadian and microwave for about 30 seconds to heat.

4. Once the egg is done, place aside but leave in the pan.

5. When bagel/sandwich thin is done toasting, place on a plate.

6. Add your slice of cheese to the bottom of the bagel while lightly buttering the other side.

7. Place egg on top of the cheese slice and then layer with turkey sausage (flat side down).

8. Top off your sandwich with the top part of your bagel and enjoy!

Calories 310. Fat 15g. Protein 21g.

KP’s Tip: If you want to make two at a time (which I usually end up doing), just make two separate eggs in one pan and toast your bagels at the same time since you only use one slot for one bagel.

Make Ahead Breakfast Burrito

Serves 8 , Serving size 1 Burrito

  • 1lb ground turkey sausage
  • 1tbsp olive oil
  • 1 green pepper, chopped
  • ½ white onion, chopped
  • 1 tsp garlic salt
  • 1 tsp cilantro
  • ¼ tsp paprika
  • ¼ tsp cayenne
  • 1 32oz carton “Better’n Eggs” liquid eggs
  • 1 package Tumaro’s Garden Veggie “Low-In-Carb” Wraps
  • 1 bag low-fat shredded cheddar
  • Plastic Wrap
  1. Brown turkey sausage in skillet and drain excess fat. Set aside.
  2. In the same pan, on medium-high heat, sautee peppers and onions with olive oil. Throw in all the spices and cook until the onion become translucent.
  3. Add liquid eggs (I only used about ¾ of the carton so you should have some left over). Use your best judgement for a vegetable to egg ratio. When eggs start to cook, add in the turkey sausage and cook altogether until eggs are cooked through.
  4. Set up your “wrapping station” for the burritos: A space for your pieces of plastic wrap to lie flat, and somewhere to put them once they’re wrapped

5.  Lay out your piece of plastic wrap and burrito shell. Spread cheese on the bottom of the wrap, and then your egg-sausage mixture. Wrap tightly and then roll into plastic wrap securely. Repeat this process with all of wraps and place into plastic bag.

6. Throw in the freezer and enjoy whenever you want!

Calories 223. Fat 10g. Protein 23g.

KP’s Tip: I had some turkey-sausage mixture left over so I just threw the leftovers into a container in the fridge and had it for breakfast the next day. For a little spice, use pepper jack cheese instead of cheddar. They freezer wonderfully and reheat nicely too.

PB & J Protein Shake

Serves 1 , Serving size 1 Shake

  • 1 ¼ c frozen strawberries
  • 3 tbsp peanut butter powder
  • 1c vanilla unsweetened almond milk
  • 1 tsp honey
  1. Combine ingredients into blender.
  2. Blend starting at mid-speed and increase to high-speed for about 2-3 minutes until completely smooth.
  3. Pour into a fancy glass, and enjoy!

Calories 170. Fat 5g. Protein 10g.

KP’s Tip: You could also use grapes in place of the strawberries for all you grape jelly lovers out there!

Peach-Pineapple Protein Shake

Serves 1 , Serving size 1 Shake

  • 1 16-oz bag frozen peaches
  • 1 can sliced pineapples (in water or natural juice)
  • 1 scoop vanilla protein powder
  • 1 cup unsweetened vanilla almond milk
  1. Using only half of the bag of frozen peaches and 5 slices of pineapple, place in blender.
  2. Add protein powder and almond milk.
  3. Start blending at medium speed, increasing speed after about 1 minute to make sure all chunks are blended.
  4. Pour into glasses and enjoy!

Calories 210. Fat 2g. Protein 14g.

KP’s Tip: It may look like the carb content is high, but it’s all natural carbohydrate which your body needs for immediate energy!

Cromosa

Serves 1 , Serving size 1 Drink

  • 1 bottle of champagne
  • 1 bottle of Trop50 Orange juice
  • 1 bottle of Ocean Spray “Light” Cranberry and Raspberry Juice
  • Clementines
  1. Pour desired amount of champagne into glass, leaving some room for juice splash.
  2. Splash the orange juice, and then the cranberry juice (about ½ oz each) making sure not to overfill the glass.
  3. Garnish with a clementine slice and enjoy!

Calories 84. Fat 0g. Protein 0g.

KP’s Tip: I love this drink because it’s DELICIOUS, but it’s also friendly to your waist line. Less than 100 calories per drink is lower than almost any other mixed drink or beer. 

Berry Banana Breakfast Shake

Serves 1 , Serving size 1 Drink

  • 1 banana, peeled
  • 1/3c low-fat cottage cheese
  • 1/2c raspberries (fresh or frozen)
  • 1 ½ c unsweetened vanilla almond milk
  • ½ scoop vanilla protein powder
  1. Add all ingredients into a blender.
  2. Start out at medium speed until the fruit is mostly chopped into tiny pieces.
  3. Increase the blender speed to high and run for about 30 seconds.
  4. Pour and enjoy!

Calories 291. Fat 6g. Protein 21g.

KP’s Tip: This is a great shake to start your day. It’s important to make sure you get a good balance of your macronutrients first thing in the morning; carbohydrate, protein, and fat.

Chicken Caesar Flatbread

Serves 4 , Serving size 2 slices

  • 1 refrigerated thin crust pizza dough
  • 5oz plain greek yogurt
  • 1 tbsp minced garlic
  • Salt and pepper to taste
  • 1 small can sliced olives
  • ½ c cherry tomatoes, sliced lengthwise
  • 2-3 cooked chicken breast tenderloins
  • 3 tbsp grated parmesan cheese
  • 2 tbsp light Caesar dressing
  • 1 bag romaine lettuce
  1. Preheat oven to 425⁰.
  2. Coat your pizza stone or sheet pan with flour and roll out pizza dough evenly.
  3. Place in preheated oven for 6 minutes. This is to make sure the middle of the crust cooks evenly after all the toppings have been added.
  4. In small bowl, mix yogurt, garlic, salt and pepper.
  5. Take dough out of oven, top with greek yogurt mixture, tomatoes, olives, and chicken.
  6. Place in oven for another 10 minutes, or until crust is golden.
  7. Top off with romaine lettuce, drizzle with dressing, and sprinkle with parmesan cheese.
  8. Let cool about 5 minutes, slice, and serve!

Calories 326. Fat 7g. Protein 24g.

KP’s Tip: To speed things up, you can always use rotisserie chicken or pre-cooked chicken pieces for the pizza. This way, all your ingredients are ready to be made into a delicious, colorful meal.

Chicken Enchiladas

Serves 4 , Serving size 2 enchiladas

  • 1 pound ground chicken
  • 1 package “Tumaro’s” Let’s skip the sandwich wraps (8 count)
  • 1 green pepper (chopped)
  • 1/2 sweet onion (chopped)
  • 1tbsp minced garlic
  • 2 10oz cans of mild enchilada sauce
  • 1 can mild salsa (hot if you like spicy foods)
  • 1 4oz can diced jalapenos
  • 1/2 tsp red pepper flakes
  • 1/2 tsp chili powder
  • 1 tsp garlic powder
  • 1 tsp each of salt and pepper
  • 2 cups shredded mexican blend cheese
  1. Preheat oven to 375⁰ and spray 9×13 pan with non-stick spray.
  2. Spoon 1/2 can of enchilada sauce on the bottom of the pan. 
  3. Brown ground chicken over medium-high heat.
  4. Once browned, add pepper, onion, jalapenos, and garlic and saute until onions are translucent.
  5. Add in red pepper flakes, chili powder, garlic powder, salt, and pepper and mix to combine.
  6. Add remaining half of enchilada sauce to meat mixture. 
  7. Prepare assembly of enchiladas. 
  8. Layer one wrap with about 3 tbsp chicken mixture, top with 1 tbsp cheese, and 1 tbsp salsa. (Be sure to reserve 1 cup cheese)
  9. Wrap tightly around mixture to form enchilada, and place seam side down into pan. 
  10. Continue with remaining mixture to form 8 enchiladas. 
  11. If you have any meat left over, just pour on top of assembled enchiladas. 
  12. Top with another 1/2 can enchilada sauce, and 1c cheese. 
  13. Bake for 25 minutes or until bubbling, take out and enjoy!! 

Calories 408. Fat 20g. Protein 25g.

KP’s Tip: Buy the pre-chopped peppers and onions mix if availabile in your grocery store. They make life so much easier, and quicker! Not a fan of ground chicken? Buy a rotisserie chicken, debone and shred into small pieces to use. 

Apple Cinnamon Quinoa Oatmeal

Serves 6 , Serving size 1 cup

  • 1c uncooked quinoa
  • 2c unsweetened vanilla almond milk
  • 1/3c craisins
  • 1/4c sugar
  • 3 medium apple (any variety), peeled and chopped into bite-sized pieces
  • 1 tsp cinnamon

1. Place all ingredients into slow cooker and mix in together well. Place on high for 2.5 hours (You’ll start to smell apple pie in your house). 

2. Scoop out into bowls and enjoy! Be careful, it’ll be very hot. 

Calories 180. Fat 3g. Protein 4g.

KP’s Tip: If you want the most out of your apple, leave the skin on. The skin is where all the nutrients hide out at, so if you keep the skin on, you’ll get all the benefits from the apple as well! You could also switch this up as a dessert. Just top with low-fat vanilla frozen yogurt while the oatmeal’s still hot and it’ll turn into an amazing after-dinner treat.