Homemade Corn Tortilla Chips

Ingredients: 

  • White corn tortillas
  • Extra virgin olive oil
  • Secret ingredient: Cumin
  • Sea salt

Directions: 

  1. Preheat oven to 350 degrees
  2. Slice the tortillas into triangles                                                                                                                            IMG_6098
  3. Coat each triangle with a thin layer of olive oil
  4. Spread the tortillas out onto a cookie sheet lined with foil and season with cumin & sea saltIMG_6099
  5. Bake for about 8 minutes or until tortillas are browned around the edges & crispy IMG_6102
  6. I like to serve these with some black beans, salsa, and/or homemade guacamole.  You could even melt a little cheese on them to make some healthier nachos.                                   IMG_5870

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These are one of the simplest things to make.  They taste so much better than store-bought tortilla chips– the cumin makes them so flavorful– AND they are much healthier as well

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Lox & Bagels

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Easter Countdown: 3 Days!

Lox & Bagels is a great special occasion breakfast, especially when accompanied with mimosas!  Salmon is full of omega-3’s and is one of the healthiest & nourishing foods you could eat.

Ingredients: 1 Serving

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  • 1 Whole wheat Bagel thin
  • 1 & 1/2 Tbsp. low-fat cream cheese
  • 1 tsp. capers
  • 4 slices smoked salmon
  • Optional: Champagne & orange juice

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Cheers!

 

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Greek Yogurt Fruit Salad

Green Apple, Strawberry, Blackberry

Green Apple, Strawberry, Blackberry

Countdown to Easter: 4 Days!

A fruit salad is the perfect colorful springtime side dish to contribute to an Easter brunch.  There are endless possibilities of fruits & nuts you can use for a colorful fruit salad

Ingredients:

  • Chobani Nonfat Vanilla Greek Yogurt
  • Your favorite chopped fruit: Such as green apple, pear, fuji apple, banana, berries
  • Chopped Pecans (or walnuts/sliced almonds)
  • Optional: Dried Cranberries

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Chicken with Ginger & Snow Peas

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Ingredients: 

  • 1 & 1/2 lbs. boneless, skinless chicken breast
  • 1 lb. snow peas
  • 2 sliced green onions
  • 1 & 1/2 Tbsp. low-sodium soy sauce
  • 1 Tbsp. minced ginger
  • 2 tsp. sesame oil
  • 1 & 1/2 Tbsp. extra virgin olive oil

Directions: 

  1. Fill a medium bowl with ice and water
  2. Bring a medium pan of water to a boil
  3. Boil snow peas for 2 minutes, drain, and place in ice water to chill
  4. Combine 2 tsp. of olive oil with 1 Tbsp. of soy sauce & minced ginger in a small bowl
  5. Add chicken and toss to marinade
  6. In a large pan, coat with remainder of olive oil and add chicken
  7. Cook until chicken is slightly browned and no longer pink inside
  8. Transfer to cutting board and cube the chicken
  9. In a separate bowl, combine peas, scallions, sesame oil, & the remainder of soy sauce.  TossIMG_5733
  10. Serve chilled peas with chicken & serve

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Green Tea with Lemon and Honey

I’m sorry I haven’t brought you many recipes lately. Life has gotten in the way with studying for finals and striving to keep myself healthy but I have many recipes that are just waiting to be shared with you!
I normally never get sick but lately I’ve been struggling with allergies & sinus issues. I’ve been drinking green tea with honey and lemon to cleanse my body and help bring my voice back. IMG_5727

I am a huge coffee person, for me, its one of the little joys in life.  However, I do know that green tea is loaded with antioxidants and has many proven health benefits.

Green tea health benefits include:

  • Increases metabolism to aid weight loss
  • Boosts immune system
  • Improves brain function
  • May lower cancer risks
  • Can kill bacteria & lower risk of infection
  • May reduce the risk of cardiovascular disease and Type II Diabetes

My favorite green tea is unsweetened matcha, it’s mild but has a distinctive flavor that I love.

Enjoy & stay well!

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White Fish topped with Olive Tapenade

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This is a quick, healthy & protein-filled meal.  It’s an easy go-to option if you don’t have much time to make a more complex meal.

Ingredients:

  • Filet of white fish: Halibut, tilapia, hake, cod, etc.
  • 3 Tbsp. olive tapenade of your choice: I usually get mine from Costco or Trader Joe’s
  • 1 tsp. extra virgin olive oil
  • Sea salt & pepper

Directions:

  1. Preheat oven to 400 degrees
  2. Line a cookie sheet with heavy duty foil coated with a little olive oil
  3. Place the fish filet on the foil and top with sea salt & pepper and  olive tapenade
  4. If frozen: Bake for about 20-25 min. or until fish is no longer translucent
  5. If fresh: Bake for about 15-20 min. or until fish is no longer translucent
  6. Serve with a vegetable side dish of your choosing & enjoy!

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There is nothing bland about this recipe even though it only consists of mainly 3 ingredients; enjoy this flavorful way to get fish into your diet!

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Healthy Panko Breadcrumb Chicken Fingers

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If you are ever craving something like a crunchy snack or fried chicken these chicken fingers are the perfect healthy substitute

Ingredients: Yields 2 servings

  • Panko bread crumbs
  • 1 egg
  • 1 large boneless skinless chicken breast
  • 1 Tbsp. extra virgin olive oil
  • Paprika
  • Sea salt & pepper
  • 1 Tbsp. Stubb’s all natural bbq sauce (much less sugar than any bbq sauce) photo-9

Directions: 

  1. In one shallow baking pan or tupperware container fill with beaten egg
  2. In another shallow container fill with panko bread crumbs
  3. Cut chicken into strips
  4. Dip strips of chicken into the egg container and cover with beaten egg
  5. Transfer strips and coat with panko bread crumbs IMG_5568
  6. Transfer the breaded strips of chicken to a large pan coated with olive oil IMG_5569
  7. Once one side of the chicken is brown & crispy, flip, cover panIMG_5570
  8. Cook until the other side is brown & crispy and chicken is cooked through
  9. Serve with a small side of barbecue sauce.  Other topping ideas: Bolthouse yogurt ranch dressing, natural honey-mustard or organic ketchup

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Enjoy this protein-filled healthy rendition of chicken fingers for all ages!

Asparagus & Goat Cheese Omelet

Omelets are an easy way to start your day off right with a protein filled breakfast in order to suppress cravings throughout the dayIMG_0981

Ingredients: 

  • 2 eggs or 1 egg + 1/4 c. egg whites
  • 8 asparagus stalks
  • 1/4 of a yellow onion
  • 1 Tbsp. goat cheese
  • 1 tsp. Extra virgin olive oil
  • Sea Salt & pepper to taste
  • Optional: Topped with chunky tomato salsa & avocado

Directions: 

  1. Snap asparagus stalks into smaller pieces & dice the onion
  2. Saute on medium-high heat until browned and asparagus are not longer tough
  3. Set aside onion and asparagus
  4. Whisk together the egg
  5. Add just enough olive oil to a small pan so that the eggs won’t stick
  6. Pour the egg into the pan
  7. Once the egg begins to cook along the edges, move the pan around to distribute the raw egg towards the edges; you can lift up the sides of the omelet and let the raw egg run underneath to get cooked
  8. When there’s only a little runny egg left, add the asparagus, onion, and goat cheese to the cente
  9. Take a spatula and flip one side of the omelet on top of the other to cover up the veggies
  10. Press down on top of the omelet to let the remainder of runny egg flow to the outside to cook
  11. Serve & top with avocado & salsa

IMG_0979Enjoy your beginning fuel for the day!

For another omelet idea click here

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Mixed Berry, Chia Seed & Kale Smoothie

 

 

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Ways to add protein to smoothies:  Protein powder, greek yogurt, nuts

The best way to make a smoothie creamier: Add banana

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Ingredients:

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  • 1 c. Frozen mixed berries
  • 1 tsp. chia seeds
  • 1/2 scoop vanilla EAS Whey protein powder
  • 1/8 c. plain greek yogurt
  • 1/3 of a banana
  • Small handful of kale
  • 1/2 c. Unsweetened vanilla almond milk
Optional: Top with Nature's Own Hemp Granola & eat with a spoon

Optional: Top with Nature’s Own Hemp Granola & eat with a spoon

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Creamy Banana, Peanut Butter & Dark Chocolate Smoothie

So I must say, this smoothie can be a little dangerous because it’s sooo good! I definitely treat this as a special treat and wouldn’t have it on a regular basis.  BUT there’s a few tricks to keep it a healthy & protein-packed smoothie.

Ingredients: 

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  • 1 Frozen banana (peel, divide into chunks & freeze)
  • 3/4 c. Unsweetened vanilla almond milk
  • 1/4 c. Plain greek yogurt
  • 2 Espresso brew ice cubes (brew a pot of espresso roast coffee and pour into ice tray to freeze)
  • 1 Tbsp. Peanut Butter
  • 6 nuts of your choice: I used almonds & walnuts
  • 12 Dark chocolate (semi-sweet) chocolate chips or carob chips

Directions: 

  1. Prepare & portion all ingredients to be blended together     IMG_5234
  2. Blend ingredients until smooth.  Add more almond milk for a thinner texture IMG_5196

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Enjoy this creamy smoothie in moderation.  It’s the perfect protein-packed treat to satisfy a sweet tooth.  This is also a smart substitution for a blended coffee drink, like a frappuccino, which would contain much more sugar and significantly less protein than this flavorful smoothie.

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