My Favorite Healthy Recipes and snack list~

Kates Faith and Fitness Healthy recipes list-
May these simple, healthy meal and snack ideas feed your living cells and keep you from sickness and disease! But also remember to feed on His Word which is our true medicine-Proverbs 4:20-22

AM greens drink in shaker cup-
Add 1 cup water
Add a few splashes OJ or juice
Add 1 tsp barley greens or greens powder
Make sure lid is on tight and shake with shaker cup-the ball inside will mix everything up.
Use a straw and enjoy or pour into separate glass and enjoy. This morning and mid day snack will provide natural energy without a caffeine buzz!

Smoothie-
Add ½ cup base for smoothie such as water, oj, pomegranate juice
Add 2-3 cups favorite frozen fruits-mango, strawberries, blueberries, pineapple
Add ½ banana, a handful of kale
Add 1 tbs chia seeds, hemp seeds or any other healthy add ons
Add 1 tsp to 1 tbs protein powder such as pea protein, whey protein, bone broth protein
Add vitamin powder if available.
Blend until smooth, adding additional water if necessary.

Organic Quinoa with veggies and coconut oil-or add wild caught canned or fresh cooked salmon
Prepare quinoa as on package- bring 1 cup quinoa and 2 cups water to a boil (use 1 cup bone broth or stock and 1 cup water for more flavor)
Add tbs coconut oil, turmeric, sea salt or other fav spices.
Cover and simmer for 15 minutes on low.
Fluff quinoa, add about 3 cups frozen /thawed veggies for desired consistency, stir then cover for 10 more min off heat. Also add chopped garlic if desired.
Add olive oil as desired. Serve as a meal or side dish.

Veggie or Roasted veggie spaghetti-
Make brown rice pasta as directed-in boiling water for about 13-15 minutes.
Rinse pasta in strainer with warm water.
In a skillet, brown ½ package ground turkey breast (depending on how much spaghetti you are making ) with a little coconut oil and some of your frozen onions and chopped garlic in large pan. (place reminder turkey breast in freezer bag in freezer for next use)
Add fav spaghetti sauce or add large can of organic crushed tomatoes and italian spices, chili powder and simmer
Add fav frozen veggies and thaw in sauce
OR roast favorite veggies in toaster oven, pour melted Publix unrefined virgin coconut oil over veggies and roast in 375 oven for 40 minutes then add to turkey spaghetti sauce.
Serve over brown rice spaghetti noodles and save leftovers in freezer bags for next week or enjoy all week!

Healthy Salad with lemon juice and olive oil-
Add fav lettuces-romaine, kale, arugula, cabbage-chop and place in large bowl to enjoy all week.
Add carrot peels, hard boiled eggs- (fill eggs in pot with water and boil 5 minutes then rest 5 minutes then rinse 5 minutes), olives, roasted red peppers, chopped garlic, carrot slivers
Place salad mix in individual bowl and add a little healthy olive oil and lemon juice. Remember lemon juice helps digestion and helps start our bodies in the morning-I drink lemon water each morning!

Spinach salad with goat cheese, strawberries and pecans
Toss fresh, washed spinach in a bowl. Toss in some crumbles of goat cheese-a little goes a long way😊 Toss in sliced strawberries and add your fav nuts and toss together. The moist goat cheese provides a healthy substitute for dressing or toss in a bit a Extra virgin olive oil.

Hummus with veggies
Strain can of chickpeas or rinse dried ones overnight. Add to high powered blender or Nutrabullet small sized container. Add 3 tbs extra virgin olive oil, 3 cloves of garlic, 3 roasted red peppers, jalapenos if you like spicy and a tbs lemon juice and blend. Serve with Beanitos black or white bean chips, carrots, celery or cucumbers.

Superfood superhealthy Guacamole
One avocado peeled and pitted and in bowl. Strain out juices of favorite salsa-with tomatoes, cilantro, onions, etc.-and add chunky part of salsa only to avocado. Blend and stir in a tiny bit of lemon juice to prevent guac from turning brown! Serve with black bean chips or cucumber slices, celery and carrots.

Turkey, veggie chili-
Make spaghetti sauce and roasted veggies as directed above. -Brown turkey in large pot with garlic, frozen onions and coconut oil. Add organic crushed tomatoes, spices, roasted veggies or frozen veggies. Add spices, chili powder and whatever else you enjoy.
Add ½ can or cup black beans, ½ cup white beans, ½ cup kidney beans-save remaining canned beans in freezer bags-(keep track of what foods you have in the freezer!)
Add veggie or chicken stock if necessary but thick chili is great!
Will last a long time or save some in freezer bags for next time.

Healthy Deviled eggs-
Make hard boiled eggs-5 minutes boiling water, 5 minutes sit in water, 5 minutes rinse in cold water.
Blend yellow yolk in bowl with avocado mayonnaise substitute, mustard, olives, paprika, whatever else you enjoy-use less mayo you don’t need it😊

Healthy pizza-
Brown rice tortilla or Ezekiel bread tortilla found in freezer /bread section-store in freezer until use.
Place in toaster oven to heat at 350 for 10 minutes.
Take out and spread canned crushed tomatoes just enough to cover lightly.
Spread favorite healthy toppings-turkey pepperoni, roasted red peppers, frozen onions mixture, red or green or yellow peppers cut, chopped garlic, kale
Sprinkle organic veggie cheese or goats milk cheese or your cheese on top
Toast for 15 minutes on 375-toaster ovens may vary so keep watch for a toasted tortilla
Enjoy healthy pizza!

Toaster oven frozen wild caught salmon
Look for wild caught salmon in freezer section. Remove one salmon patty from freezer bag, keep other in freezer.
Defrost overnight.
Spread coconut oil over salmon, sprinkle with lemon juice, sea salt , pepper.
Bake for 13 minutes at 350 in the toaster oven.
Cut into salmon to make sure it is cooked to your liking. Less cooking time will be more sushi style!
Serve with quinoa or over salad with olive oil and lemon juice.

Look for healthy recipes for your favorite unhealthy ones by googling-healthy recipe for zucchini banana muffins or whatever you want to find you can always find healthy substitutes! Let’s make Vero Beach and America fit again😊 Stay connected at Facebook-Kates Faith and Fitness or www.facebook.com/kathrynlynwilliams and on Instagram at Kates_faithandfitness and download my Fit Guide for more helpful tips and healthy scriptures for an amazing life!
God bless you!
Kate
Romans 12:1-2