Recipe – Sweet Potato Breakfast Bowls with Spinach and Avocado

Start your day the right way.

Did you buy too many sweet potatoes for Thanksgiving? Use your leftovers to prepare this breakfast bowl that’ll keep you filled all morning long.

Switch the bagel and cream cheese for this dish that is full of protein and can be thrown together in less than five minutes (if you roast the sweet potatoes ahead of time). This dish makes a healthy alternative for this busy time of the year.

Remember, breakfast is the most important meal of the day, so start your day the right way with great nutrition.

Ingredients:

  • 1 large sweet potato (orange yam kind), roasted
  • 1 TBSP olive oil
  • 3 cloves garlic, minced
  • 2 cups baby spinach
  • ¼ cup cooked quinoa
  • 2 eggs (fried, or poached)
  • ½ avocado, sliced
  • Salt and cracked pepper to taste

For Serving:

  • Sunflower seeds, chia seeds
  • Hot sauce
  • Greek yogurt

Instructions

  1. Preheat oven to 450 degrees. Toss sweet potato, oil, salt and pepper on a rimmed baking sheet. Roast, tossing occasionally, until tender and browned, 35 to 45 minutes. Set aside until ready to use.
  2. In a large skillet, add the oil and heat to medium-low. Add the garlic and sauté until fragrant for about 1 minute. Add the spinach and stir for about 2 to 3 minutes.
  3. Place spinach in bowl. Add cooked quinoa. Add sweet potato, avocado and eggs.

Serve with sunflower seeds, chia seeds, hot sauce and/or a dollop of plain Greek yogurt.

Find out more at: http://www.DiscoverHerbalife.com

Recipe: Sherry-Braised Chicken and Mushrooms

Nutritious seared chicken.

This protein-packed, sherry-braised chicken and mushroom recipe is nutritious and ready in less than 30 minutes.

Between family obligations, kids’ homework, errands and appointments, today is harder than ever to find time to cook. This recipe combines seared chicken with mushrooms for a healthy and quick meal that will satisfy your hunger, and it will provide all the protein you need in less than 30 minutes.

The combination of dry sherry and mushrooms will create the perfect flavor to make your mouth water. Pair it with a spinach salad and brown rice and have a healthy, complete meal for any night of the week.

25 g protein/400-calorie meal
(Divide into 4 servings.)
40 g protein/600-calorie meal
(Divide into 3 servings.)
1 lb. Chicken breast tenders
Salt and pepper to taste
Small amount of flour for dredging
2 TBSP Olive oil
½ lb. Fresh mushrooms, thinly sliced
½ Small onion, halved and thinly sliced
2 Celery stalks, thinly sliced on a diagonal
 ¼ cup  Chicken broth
 ¼ cup Dry sherry or white wine
 ¼ cup Dried tarragon

Spread flour on a flat work surface. Dip chicken in flour on both sides, set aside, and sprinkle with salt and pepper. Heat a large skillet over medium-high heat, then add oil. When hot, add chicken in a single layer and brown on one side. Turn chicken over, continue cooking until cooked through, about 6-7 minutes. Transfer chicken to a plate, cover to keep warm, and set aside.

Add mushrooms, onion and celery to skillet. Cook, stirring, until vegetables are tender, about 5-7 minutes. Add broth, sherry and tarragon, and raise heat to high. Cook and stir until sauce is reduced and thickened to a few tablespoons, about 2 minutes. Return chicken to the pan and stir gently to coat with the sherry glaze.

Suggestion: Complete your meal with a spinach salad and brown rice. See Meal Builder for amounts for your Plan.

Find out more at: http://www.DiscoverHerbalife.com

Recipe: Mustard-Baked Salmon

Salmon is a good source of protein.

Mustard and lime are the perfect ingredients to prepare this mouthwatering salmon in less than 20 minutes, from start to finish.

The preparation couldn’t be easier. It’s a healthy and easy 400-calorie recipe for a casual family dinner or a special occasion. Cook to impress. Pair it with a green salad and baked sweet potato and make this dish part of your healthy dinner.

25 g protein/400-calorie meal
(Divide into 4 servings.)
40 g protein/600-calorie meal
(Divide into 3 servings.)
2 tsp Olive oil
1 ¼ lb. (about 600 g) Center-cut wild salmon filet
Salt and pepper to taste
¼ cup (75 g) Plain Greek-style yogurt
2 TBSP Stone-ground mustard
2 tsp Fresh lemon juice
½ tsp Dried tarragon

Preheat broiler. Line a baking sheet with foil, and coat lightly with 2 teaspoons olive oil. Place salmon, skin side down, on the baking sheet. Season with salt and pepper. In a small bowl, stir together the yogurt, mustard, lemon juice and tarragon. Spread evenly on top of the salmon. Place salmon under the broiler, about 5 inches (about 15 centimeters) away from the heat, and broil until cooked through, about 10-12 minutes.

Suggestion: Complete your meal with green beans, baked sweet potato and tossed green salad. See Meal Builder for amounts for your Plan.

Find out more at: http://www.DiscoverHerbalife.com

Recipe: Juicy Pork Tenderloin

Healthy, protein-packed pork.

 This protein-packed, grilled pork tenderloin recipe, full of flavor and with only 400 calories, will melt in your mouth.

This amazing grilled pork tenderloin recipe is moist, full of flavor and only 400 calories. There is no major preparation – just a quick dry rub.  Pork tenderloin is one of the easiest meats to cook and one of the leanest, but you must be careful not to overcook it, or it will be dry. This recipe will seal in the juices, and the meat will melt in your mouth. It’s the perfect protein to pair with some veggies and pasta.

25 g protein/400-calorie meal
(Divide into 4 servings.)
40 g protein/600-calorie meal
(Divide into 3 servings.)
1 (about 1 ¼ lb.) Pork tenderloin
2 TBSP Olive oil, divided
1 tsp Salt
½ tsp Freshly ground pepper
1 tsp Brown sugar
½ tsp Ground cumin
½ tsp Dry mustard
¼ tsp Garlic powder

Preheat oven to 400 degrees. Trim tenderloin of any fat and silver “skin,” and pat dry with paper towels. Pierce in a few places with a fork and coat with 1 tablespoon olive oil. In a small bowl, mix together salt, pepper, brown sugar, cumin, mustard and garlic powder. Coat pork tenderloin with the seasoning mixture.

Heat large ovenproof skillet over medium-high heat. Add 1 tablespoon olive oil and sear pork on all sides until nicely browned, about 7-8 minutes. Place skillet in preheated oven for 10-15 minutes, or until meat reaches an internal temperature of 145 degrees Fahrenheit. Transfer pork to a cutting board and let rest for 5-10 minutes, then slice into small medallions across the grain.

Suggestion: Complete your meal with steamed broccoli and whole grain pasta.

Find out more at: http://www.DiscoverHerbalife.com

Recipe: Tuna Patties

Tuna patties are healthy and budget-friendly.

 Tuna patties, tuna cakes and tuna croquets are budget-friendly, and a healthy way to get your protein.

A few cans of tuna, some vegetables, lemon juice, mustard, Greek yogurt and bread crumbs are all the ingredients you need to prepare this budget-friendly recipe. You probably heard of tuna patties, tuna cakes or tuna croquets. Whatever you want to call them, they are done in less than 30 minutes; easy to make, full of flavor and LOTS of protein.

The lemon in this recipe is the secret ingredient to make it go from yum to yummy and the go-to-dish for those lazy days or a quick weeknight meal.

25 g protein/400-calorie meal
(Divide into 4 servings.)
40 g protein/600-calorie meal
(Divide into 3 servings.)
3 cans (5 oz. each) Chunk light or albacore tuna
½ cup (75 g) Diced mixed vegetables
(i.e., red bell pepper, spring onions, cucumber)
2 TBSP Lemon juice
¼ cup Plain Greek-style yogurt
2 TBSP Dijon-style mustard
¼ cup Dry whole wheat bread crumbs
2 tsp Olive oil or canola oil for cooking

Drain liquid from canned tuna, put into a bowl, then flake with a fork.

Set aside. In another bowl, mix together the diced vegetables, lemon juice, yogurt, mustard and bread crumbs until well blended, then add tuna and mix well. Shape into 4 large or 6 small patties.

Heat a non-stick frying pan over medium-high heat and add olive or canola oil. Gently place the patties in the pan and cook until nicely browned on one side, then turn and cook the other side until the patties are browned on both sides and heated through.

Suggestion: Complete your meal with a whole grain bun, raw vegetables and hummus dip.

Find out more at: http://www.DiscoverHerbalife.com

Shrimp and Spinach Pasta Salad

Pasta and shrimps, a family-favorite dish.

Full of fresh ingredients, this pasta salad with shrimp will become a favorite dish in no time. Whole grain pasta to give you the right amount of carbs, shrimp to add protein, lots of greens to meet your vegetable needs, and olive oil with garlic to add lots of flavor will make this dish your perfect choice for a special occasion.  It’s a complete meal in no time, with 40 grams of protein and 600 calories.

 

 

25 g / 400

Protein (approx.) / calories (approx.)

40 g / 600

Protein (approx.) / calories (approx.)

½ TBSP ½ TBSP Olive oil
2 tsp 2 tsp Balsamic vinegar
Dash Dash Garlic powder or ½ clove fresh garlic, minced
¼ tsp ¼ tsp Dried basil
Any amount Any amount Salt and pepper to taste
4 cups 6 cups Baby spinach leaves
1 cup 1 cup Raw vegetables, diced (bell pepper, cucumber, red onion, tomato)
1 cup 2 cups Chopped, cooked and chilled vegetables (eggplant, zucchini, broccoli)
3 oz. 5 oz. Cooked shrimp
½ cup 1 cup Cooked whole grain pasta
1 TBSP 1 TBSP Parmesan Cheese

In a mixing bowl large enough to hold all the ingredients, whisk together the oil, vinegar, garlic, basil, salt and pepper. Add spinach, vegetables, shrimp and pasta and toss well. Top with Parmesan cheese.

Find out more at: http://www.DiscoverHerbalife.com

Grilled Chicken, Broccoli and Quinoa Salad

Healthy green meal.

Fluffy and soft quinoa, juicy and tender slices of chicken, broccoli cooked to perfection, and a hint of lemon juice will transform this salad into a healthy green meal with 25 to 40 grams of protein and 600 calories.

Every ingredient in this salad works together to create a dish full of flavor and with LOTS of protein.

 

25 g/400

Protein (approx.)/calories (approx.)

40 g/600

Protein (approx.)/calories (approx.)

1 TBSP 1 TBSP Olive oil
2 tsp 2 tsp Lemon juice
½ tsp ½ tsp Dijon-style mustard
Any amount Any amount Salt and pepper to taste
4 cups 6 cups Mixed leafy greens
1 cup 2 cups Broccoli florets, cooked and chilled Cooked quinoa, chilled
½ cup 3 oz. 1 cup Cooked chicken breast, thinly sliced

 

Find out more at: http://www.DiscoverHerbalife.com

Tempeh and Noodle Salad

Complete meal in a bowl.

Spice up your salad with this simple but delicious vegan recipe.

It’s a salad, but it’s also a complete healthy entrée. Made with fresh vegetables and delicious noodles, tender and juicy tempeh has 25 to 40 grams of protein, 600 calories and a lot of flavor. What else can you ask for?

25 g/400

Protein (approx.)/calories (approx.)

40 g/600

Protein (approx.)/calories (approx.)

1 tsp 1 tsp Sesame oil
2 tsp 2 tsp Canola oil
2 tsp 2 tsp Rice vinegar
1 tsp 1 tsp Low sodium soy sauce
Dash Dash Ground white pepper
½ cup 1 cup Cooked soba (buckwheat) noodles
1 1 Carrot, grated
2 2 Green onions, chopped
1 cup 2 cups Asparagus spears, cooked, chilled and chopped into 2-inch pieces
2 oz. 4 oz. Tempeh, crumbled
½ cup ½ cup Cooked edamame (green soybeans)

Find out more at: http://www.DiscoverHerbalife.com

Go Meatless for Your Protein

Try plant-based proteins.

Maybe you’ve decided you want to go meatless once in a while. It could be for health reasons, environmental reasons, or maybe you want to save a little cash. Even if you’re going meatless only occasionally, your meals will be more satisfying if you get in a good dose of protein. Milk products and eggs will work, of course, but if you want to go strictly with plant proteins, you might be hard-pressed to think of anything beyond rice, beans or veggie burgers. So, here’s a rundown of a few less well-known plant proteins that you might want to try.

Types of Plant Proteins

Many people are familiar with tofu, which is basically cheese that’s made from soy milk. It’s available in textures ranging from very soft to very firm. Soft tofu works great in smoothies and shakes, while firmer tofu can be marinated and grilled for a tasty meat substitute. You can also freeze it. When you thaw it out, it releases its liquid and crumbles, so it makes a good substitute for ground meat. Calories and protein content vary: generally speaking, the firmer the tofu, the higher the protein content. Six ounces of extra-firm tofu have about 90 calories and 12 grams of protein.

There’s another tofu product you may not be familiar with—tofu skin, or yuba. Yuba forms on top of the soy milk when it’s heated in the tofu-making process, not unlike the skin that forms on top of regular milk when it’s heated in a saucepan to make cocoa. It’s usually sold dried, so it needs to be soaked in water before use. But if you can find fresh yuba, you’re in for a treat. These thin, pliable tofu sheets can be cut into thin strips and added like noodles to soups or stir-fries. Or you can use yuba in place of a tortilla to make a wrap. Three ounces of ready-to-eat yuba have about 150 calories and 21 grams of protein.

Tempeh is similar to tofu in that it is made from soy. It’s made from the whole bean, not just the soy milk, which gives it a firmer, chewier texture. The soybeans are fermented, too, which gives tempeh an earthier flavor that’s usually described as nutty, meaty and mushroomy. Another plus: the fermentation reduces a lot of the gassiness that often comes with eating soybeans. Tempeh freezes well, and you can also grate it to use in dishes that call for ground meat. Tempeh is sold refrigerated, and three ounces have about 16 grams of protein and 170 calories.

If you’ve ever eaten at an Asian restaurant and seen ‘mock duck’ on the menu, it’s usually referring to seitan, or ‘wheat meat’—so called because seitan is made of wheat gluten. Seitan is usually found in the grocery store as a refrigerated block that you can slice or dice before cooking. Seitan can be baked, steamed, fried or simmered in a soup or stew. Since it has very little flavor of its own, it picks up the taste of whatever it’s cooked with. Three ounces of seitan have 90 calories and about 18 grams of protein. It should go without saying that if you’re gluten sensitive, this would not be the protein for you.

You may be less familiar with mycoprotein, derived from a microfungus that’s cultured and grown in large vats. It’s not unlike the way yeast (also a fungus) is cultured to produce the familiar product we use for baking. The mycoprotein is then incorporated into all sorts of meat alternatives that have a texture very similar to chicken and a mild mushroom-like taste. Most offer at least 10 grams of protein per serving, but calories can range from 90 per serving to more than 200, depending on the item. If you’re vegan, read labels carefully—some mycoprotein products contain egg white as a binder.

Find out more at: http://www.DiscoverHerbalife.com

The Best Nutrients for Bone Health

Leafy greens promote bone strength.

Do you know the best foods to eat to create a strong structure for your body? Here are some key nutrients that help support strong bones.

Ask most people what nutrients are needed to support bone health and they’ll likely say calcium and vitamin D. And they would be right, of course. Calcium is the most abundant mineral in the body (most of it is socked away in our bones and teeth), and vitamin D is critically important in helping the body absorb calcium. But many other nutrients play an important role in keeping bones strong and healthy.

Nutrients for Great Bone Health

Bone is a living, growing tissue. It’ made up of a collagen, a protein that forms a soft framework for bone, and a mineral component called hydroxyapatite, made primarily of calcium and phosphorus which are deposited in this framework to give bones strength and hardness. In addition to protein, calcium and phosphorus, there are other nutrients that help support bone health. Here are some key bone-building nutrients and where to find them.

Calcium

Calcium makes up about 2% of your total body weight, and most of it is stored in your skeleton.
Where to find it: Milk and milk products (yogurt, cottage cheese, etc.), almonds, green leafy vegetables.

Phosphorus

Phosphorus is the second most abundant mineral in the body, and it combines with calcium to form the crystalline structure of bone.
Where to find it: Phosphorus is in many different foods, and most people get plenty in the diet. Major sources include milk, fish, poultry, meat, beans, nuts, seeds and whole grains.

Vitamin D

Vitamin D helps the body absorb calcium from the digestive tract.
Where to find it: Fatty fish, liver, some fortified foods. Many people don’t consume enough vitamin D, however, and may benefit from taking supplements.

Magnesium

Magnesium stimulates the production of the hormone calcitonin, which helps to move calcium from the bloodstream into the bones. It’s also needed to convert vitamin D into its active form, which, in turn, supports calcium absorption.
Where to find it: Green leafy vegetables, beans, nuts, seeds and whole grains.

Potassium

Potassium helps to maintain calcium balance in the body, and it helps to reduce the loss of calcium in urine.
Where to find it: Melons, tomatoes, bananas, peaches, oranges, leafy greens, sweet potatoes, beans.

Vitamin C

Vitamin C is necessary for the formation of collagen, the protein matrix of bone tissue.
Where to find it: Citrus fruits, broccoli, tomatoes, strawberries, kiwifruit, peppers, green leafy veggies.

Boron

Boron is a mineral that supports the body’s use of other bone-building nutrients, including magnesium, phosphorus and vitamin D.
Where to find it: Dried fruits like prunes, raisins and apricots, also peanut butter and avocados.

Find out more at: http://www.DiscoverHerbalife.com

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