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Healthy Slow Cooker Chicken Tacos

These slow cooker chicken tacos are delicious & take less than 25 minutes of hands-on time to prepare.
They are healthy, gluten-free, dairy-free, paleo, grain-free, low glycemic & simple to prepare.
What's not to love?!?
 

Prep time: 20 min
Cook time: 3 hours
Total time: 3 hours 20 min
Yield: 8

Ingredients

  • 1 cup purified water or chicken stock
  • 3 cloves garlic, smashed
  • 2 tablespoons mild or medium chili powder
  • 1 tablespoon plus 1 teaspoon ground cumin
  • 2 teaspoons sea salt (less if your chili powder contains salt)
  • 4 to 5 spins of freshly ground pepper
  • 1 medium onion, cut into quarters
  • 2 lbs boneless, skinless chicken breasts, preferably organic (4 to 5 breasts)
  • 1 to 2 limes, juiced for garnish
Healthy Slow Cooker Chicken Tacos

Directions

  1. In a medium bowl, mix the water, (or stock), garlic, chili powder, cumin, salt & pepper
  2. Add chicken breasts to slow cooker
  3. Pour liquid mixture over the chicken & place onion on top of chicken
  4. Cook 2 to 3 hours on high, or 4 to 5 hours on low, until internal temperature of each breast is 165 degrees F
  5. Shred chicken with 2 forks, squeeze lime juice over meat before serving.
  6. Serve in lettuce cups or your favorite healthy tortillas with fermented salsa or pico de gallo, shredded cabbage, avocado &/or cilantro
  7. Serve immediately or store in an airtight glass container up to 3 days in the refrigerator.

Notes

You might want to serve your healthy chicken tacos with:

  • Butter lettuce or romaine lettuce leaves as the tortilla
  • Fresh pico de gallo, fresh salsa or fermented salsa
  • Shredded purple cabbage
  • Avocado
  • Cilantro
  • Fresh lime wedges

Pile on any veggies you want!

Enjoy!!! :)


Carbs

Carbs are our main source of energy, so it pays to have the right kind in your diet. They have gotten a bad rap in the past, but we have to have them to complete our workouts!

The right carbs will help you stay focused and burning fat throughout the day. Here are a few of the best and a few more listed below:

Healthy Carbs

• Whole Wheat Pasta
• Acorn Squash - Gives you 1/3 of the day's fiber and 30% of your daily Vitamin C needs
 Quinoa - Higher in protein than any other grain
• Bananas - Good source of potassium to help prevent muscle cramping. Their low glycemic index means carbs are slowly released into your body
• Blueberries - A cup of blueberries has 21 grams of carbs and couldn't be better for you. They are also muscle builders
• Broccoli - Fights off body fat storage and rich in Vitamin C
Sweet Potatoes -Loaded with fiber and nutrients that can help you burn fat. High vitamin profile (including A, C and B6) that give you more energy to burn\nat the gym
• Black Beans - Great source of protein and fiber (one cup of black beans has 12 grams of protein and 9 grams of fiber). Rich in folate to help muscle growth and copper which strengthens tendons
• Oatmeal - Loaded with carbs, but also protein and deliver a steady stream of energy
Apples - Eat them whenever you can as they are one of the very best sources of fiber


Smoky Black Bean and Sweet Potato Chili

Can you use your slow cooker during the summer months? Of course, so dust it off!  It's better than the hot stove and it saves you time, and you often end up with leftovers.
 
Here is a good, healthy, easy recipe:
 

Makes: 4 servings
Prep: 10 mins
Slow Cook: 8 hrs

Ingredients

  • Nonstick cooking spray
  • 1 tablespoon chopped canned chipotle pepper in adobo sauce
  • 1 ounce unsweetened baking chocolate, chopped
  • 2 teaspoons ground cumin
  • 2 teaspoons dried oregano
  • 1 tablespoon chili powder
  • 1/2 teaspoon cinnamon
  • 4 garlic cloves, minced
  • 2 15 - ounce cans low-sodium black beans, drained and rinsed
  • 3/4 pound sweet potatoes, peeled and cut into 1/2-inch pieces
  • 1 1/2 cups fresh or frozen corn kernels
  • 2 green bell pepper, diced
  • 1 28 - ounce can diced tomatoes
  • 1/4 cup shredded reduced-fat cheddar
  • 2 tablespoons chopped fresh cilantro
Sweet Potato Dish

Directions

  1. Coat the inside of a slow cooker with cooking spray or use a slow cooker liner. Combine chipotle pepper, chocolate, cumin, oregano, chili powder, cinnamon, garlic, black beans, sweet potatoes, corn, bell pepper and tomatoes in cooker; cook on low 8 hours.
  2. Serve chili topped with cheddar and cilantro.

Skinny Baja Chicken Tacos

I love Mexican food! Have to be careful though because some recipes can be a ton of calories! You don't have to worry about that with these tacos! And they are very good! 

Prep Time: 10 min
Cook Time: 10 min
Total Time: 20 min

Serves 4

For the Chicken

  • 1 pound boneless, skinless chicken breast
  • 2 tablespoons extra virgin olive oil
  • 2 teaspoons chili powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon ground cumin salt & pepper to taste juice from 1 lime

For the Cabbage Slaw

  • 3/4 cup red cabbage, shredded 3/4 cup Napa cabbage, shredded
  • 1/2 shredded carrot (about 1 large carrot)
  • 3 tablespoons nonfat Greek yogurt juice from 2 limes
  • 1 teaspoon raw honey (optional) salt & pepper to taste

For the Spicy Chipotle Sauce

  • 1/2 cup nonfat Greek yogurt
  • 1-2 ancho chili (canned in sauce)
Tacos

Toppings

8 sprouted corn tortillas guacamole pico de gallo lime wedges for garnish

For the Chicken

Slice chicken breasts thin, into 1/4 inch strips, and place in a medium bowl.

Add remaining ingredients and mix to evenly coat the chicken with olive oil and spices. Preheat a large skillet over a medium-high heat. Sauté chicken for 5-8 minutes or until lightly browned and the chicken is cooked through. For the Cabbage Slaw, while the chicken is cooking, prepare the cabbage. Combine all ingredients in a medium bowl and set aside. For the Spicy Chipotle Sauce, In a blender or food processor, combine ingredients until smooth. Spoon mixture into a plastic baggy and cut the corner off to open a 1/4 inch. To assemble, Arrange chicken, cabbage slaw, pico de gallo, and guacamole on a corn tortilla. Pipe the chipotle sauce over each taco, drizzle with lime juice, and enjoy! Got this recipe from www.Thelivefitgirls.com


Apple Donuts for Breakfast!

These “doughnuts” make for a tasty and fun-tastic breakfast. Plus, they’re most definitely kid-approved. Pick your preferred “sprinkles” combinations; each one is packed with nutrition and a whole lot of goodness.

This easy breakfast idea is from Joy Bauer.

Prep Time: 5 min
Total Time: 5 min

Serves 1

Nutrition Facts

Amount Per Serving

  • Calories: 250
  • Protein: 12 g
  • Total Fat: 4 g
  • Unsaturated Fat: 4 g
  • Saturated Fat: 0 g
  • Cholesterol: 5 g
  • Total Carbohydrate: 44 g
  • Dietary Fiber: 7 g
  • Total Sugar: 33 g
  • Natural Sugar: 29 g
  • Added Sugar: 4 g
  • Sodium: 50 mg

Apple Donut

Ingredients

  • 1 large apple
  • Dash of apple pie spice or any combo of ground cinnamon, nutmeg, and allspice (optional)
  • ½ cup nonfat or low-fat vanilla-flavored Greek yogurt*
  • One of the following sprinkle combinations:
  • 1 tablespoon crushed almonds (raw or roasted) + ¼  cup blueberries
  • ¼ cup blueberries + 1 tablespoon shredded coconut flakes
  • 1 tablespoon crushed almonds (raw or roasted) + 1 tablespoon sunflower or pumpkin seeds (unshelled)

Directions

  1. Slice apple into about ¾-inch thick slices. Use pastry tip to make a hole in the center of each slice.
  2. Top each “doughnut” slice with a spread of Greek yogurt and sprinkle on a dash of optional spices. Add your preferred topping combination evenly among all slices.

* In place of vanilla Greek yogurt, you can also use ½ cup part-skim ricotta and top with ¼ cup blueberries.

Note: Nutrition is based on crushed almonds and blueberries. Numbers will vary slightly with other topping combinations, but all weigh in with less than 300 calories and provide at least 11 grams protein and 7 grams of fiber.


Mexican Tempeh Quinoa Salad

This recipe is served with quinoa, corn, beans and avocado, so you get a crazy amount of nutrition - almost 10 grams of fiber and 17.4 grams of protein - all for 350 calories per serving. A must to try!

With cumin, cayenne, fresh lime juice and cilantro, this dish offers zesty fresh flavor that screams to be enjoyed with a margarita! Just kidding...this recipe is low in calories, so try to resist the temptation of all those calories in a margarita! Mexican Tempeh Quinoa Salad From Jenny Sugar, POPSUGAR Fitness

Ingredients

  • 1 cup quinoa
  • 2 cups water
  • 1 tablespoon olive oil
  • 1/2 onion, chopped
  • 1 red pepper, diced
  • 1 (8-oz.) package tempeh, diced into bite-size pieces
  • 1 cup salsa
  • Juice from one lime
  • 1 teaspoon cumin
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 (15-oz.) can black beans, drained and rinsed
  • 1 cup fresh corn (or frozen)
  • 1/2 cup cherry tomatoes, halved
  • 2 tablespoons fresh cilantro
  • Salt and pepper, to taste
  • 1 avocado, diced

Directions

  1. Place the quinoa and water in a covered pot on high heat. Once it starts to boil, reduce to simmer and cook for 20 minutes or until the water is absorbed and the quinoa is fluffy.
  2. While the quinoa is cooking, prepare the tempeh. Heat the oil in a pan on medium heat, and add the chopped onion. Cook for 5 minutes.
  3. Add the diced red pepper, tempeh, salsa, lime juice, cumin, cayenne pepper, and salt and pepper.
  4. Cook the tempeh mixture, stirring occasionally, for about 15 minutes.
  5. Once the quinoa and tempeh are cooked, pour both into a glass bowl and mix together. Add the beans, corn, tomatoes, cilantro, and a little salt and pepper, and mix well. Serve and top with a few pieces of diced avocado.
  6. Enjoy as is, or use as a delicious filling for burritos. Yummy! Love anything Mexican!


You need to eat fat to burn fat!?!

Wait...fat can help us maintain our weight?

Fat doesn't make us fat?

Yes...But!

Fat is not something to avoid. It's essential for normal growth and development.

Dietary fat also provides energy, protects our organs and helps the body absorb and process nutrients.

Even better, it helps the body burn fat!

BUT...Not all fatty foods are created equal.

Most of the fat that you eat - especially if you want to lose weight - should come from unsaturated sources, both monounsaturated and polyunsaturated.

The latest research shows that by consuming more healthy unsaturated fats, such as coconut, avocado, olive oil, fish, leafy vegetables, nuts and seeds, not only do we feel satiated longer, but our system also gets busy stimulating the fat burning process within our bodies.

We need 3 things for energy: carbohydrates, protein and fat.

A gram of fat packs more than twice the energy of a gram of the other two.

When you don't have any fat in your diet, it's like you don't have any fuel in your tank to burn calories. Nutritionists recommend that about 1/3 of your daily calories should come from dietary fat.

So plan how you are going to get these healthy fats into your diet.

Maybe some avocado dip? Fish for dinner?

Avocado

Bananas and especially walnuts - so good for you!

How 'bout a healthy muffin to start your day? Muffins may have a bad rap for being high in calories and low in nutrition, but this gluten-free, dairy-free muffin with zero refined sugar is the exception. These are Yummy!

Banana Nut Muffins | Yield: 10 to 12 muffins

Ingredients

  • 1 1/2 cups (121g) rolled oats (quick or old-fashioned)
  • 3 tablespoons (21g) ground flaxseed
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 2 teaspoons (8g) baking powder
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 2 large eggs
  • 1/4 cup (59ml) unsweetened almond milk
  • 1/4 cup (64g) almond butter
  • 1/4 cup (85g) honey
  • 2 teaspoons (10ml) vanilla extract
  • 2 medium-size ripe bananas, mashed (about 1 cup [200g])
  • 1/2 cup (58g) chopped walnuts

Directions

  1. Preheat your oven to 350°F (177°C) and prepare a muffin pan by lining the cavities with parchment paper liners. Set aside.
  2. Add the oats, ground flaxseed, cinnamon, nutmeg, baking powder, baking soda, and salt to a high-speed blender, and process on high for about 10 seconds or until the oats have broken down into the consistency of a fine flour.
  3. Add all of the remaining ingredients except for the bananas and walnuts, and process on high for about 30 seconds or until the batter becomes smooth and creamy. Periodically stop and scrape down the sides of your blender, if necessary. Finally, fold in the mashed bananas and walnuts by hand.
  4. Spoon the batter into the prepared muffin cups, filling each one about 3/4 of the way full. Sprinkle the tops with additional walnut pieces, if desired.
  5. Bake for 18 to 20 minutes, until the tops of your muffins begin to turn golden brown and a toothpick inserted into the center comes out clean. Allow the muffins to cool in the pan for 10 minutes before transferring them to a wire rack to cool completely. As soon as they've cooled, transfer them to an airtight container and store them at room temperature for up to 5 days, or freeze for up to 3 months.


A Secret to Weight Loss...

Many trainers agree that it's best to eat carbs in the morning. If you have healthy complex carbohydrates early in the day, you have more time to burn them off and to use carbs for their intended purpose - for fuel - instead of the body storing them as fat.

Quick to prepare and high in fiber, rolled oats are a nutrient-rich breakfast that will help you stay full all morning. The easy and sweet recipe below contains banana, peanut butter, dark chocolate and brown sugar.


Gone Bananas Chocolate Oatmeal

While this recipe is great to share with friends, it's just as delicious if you're eating solo. Simply divide all the ingredients by four for a single-serving portion.

Healthy Chocolate Oatmeal

Ingredients

  • 4 cups water
  • 2 cups organic rolled oats
  • 2 medium-firm ripe bananas
  • 3 tablespoons natural peanut butter
  • 1 tablespoon brown sugar
  • 1/4 cup chopped dark chocolate

Directions

Bring the water to a boil in a medium saucepan, stir in the oats, and cook for three to five minutes. Using a large spoon or ladle, place the oatmeal into four individual bowls.

Thinly slice the bananas, and place them on top of the oatmeal. Follow by topping each bowl with 1/4 of the peanut butter, brown sugar, and dark chocolate. Mix with a spoon, and enjoy.

Bananas
Note: Nutrition is based on crushed almonds and blueberries. Numbers will vary slightly with other topping combinations, but all weigh in with less than 300 calories and provide at least 11 grams protein and 7 grams of fiber.

Introducing: Mermaid Lemonade

This is yummy, plus it's got a health booster inside! It's a nice Caribbean-blue shade due to spirulina powder, an algae superfood filled with vitamins, minerals and detoxifying antioxidants.

It also contains coconut vinegar, which has similar health benefits to apple cider vinegar. This type vinegar protects the heart, keeps blood sugar levels in check and aids digestion.

Try it! It may become your go-to summer sip!

Mermaid Lemonade

Ingredients

  • 3 cups filtered water
  • 1/2 lemon, juiced
  • 1 tablespoon coconut vinegar (or apple cider vinegar)
  • 1-2 teaspoons maple syrup, optional (or agave nectar)
  • 1/8-1/4 teaspoon spirulina powder
  • Handful of ice cubes

Directions

Pour the water into a mason and stir in all ingredients until well combined.
 
Mermaid

Apple Cinnamon Quinoa Breakfast Bake

How about something warm, wholesome and satisfying for breakfast, instead of just a plain ole bowl of cereal?
Protein, gluten-free and fiber packed quinoa is just the thing to fill you up until lunch and kick-start your metabolism!
And you can make it ahead of time! This recipe couldn't be easier. Just pour all the ingredients in the baking dish and cook for an hour.
 
 

Ingredients

  • 1 cup uncooked quinoa
  • 1 1/2 teaspoons cinnamon
  • 1/2 teaspoon nutmeg
  • 1/8 teaspoon ground cloves
  • 2 apples, peeled, diced
  • 1/4 cup raisins
  • 2 eggs
  • 2 cups vanilla soy milk
  • 1/4 cup maple syrup
  • 1/3 cup almonds, chopped
Apple Cinnamon Quinoa Breakfast Bake

Directions

  1. Preheat the oven to 350°F. Lightly grease a 7-by-11-inch baking dish (an 8-by-8 works too).
  2. In a small bowl, mix the uncooked quinoa with the spices. Pour into greased dish.
  3. Sprinkle the apple and raisins on top of the quinoa.
  4. In that same small bowl, beat the eggs. Whisk in the soy milk and maple syrup.
  5. Pour the egg-and-milk mixture over the top of the fruit and quinoa. Lightly stir to partially submerge the fruit. Sprinkle the chopped almonds on top.
  6. Bake for 1 hour or until the casserole is mostly set with only a small amount of liquid left.
  7. Allow to cool, and then cover and refrigerate. In the morning, cut a square, microwave it on a plate, and enjoy alone or with a few dollops of Greek yogurt.

Information

Yield
6 servings

Cook Time
1 hour, 20 mins

Nutrition (Calories per serving)
269


No Bake Chocolate Banana Energy Balls

If you are looking for a treat to satisfy your sweet tooth and not feel guilty, these No Bake Chocolate Energy Balls are calling your name!
They make for a perfect grab & go snack!!

This recipe by Julie Evink.

Nutrition Facts

Single Serving (1 Energy Ball)

  • Calories: 90kcal
  • Calories from Fat: 46
  • Total Fat: 5g
  • Saturated Fat: 2g
  • Cholesterol: 1mg
  • Sodium: 4mg
  • Carbohydrate: 10g
  • Dietary Fiber: 2g
  • Sugars: 4g
  • Protein: 2g

Entire Recipe (30 Energy Balls)

  • Total Fat: Less than 65g
  • Sat Fat: Less than 25g
  • Cholesterol: Less than 300mg
  • Sodium: Less than 2,400mg
  • Total Carbohydrate: 300g
  • Dietary Fiber: 25g

Energy Balls

Ingredients

  • 2 c. quick oats
  • 2 ripe bananas
  • 2/3 c. unsweetened coconut flakes
  • 1/2 c. peanut butter
  • 2 Tbsp. flaxseed
  • 1 Tbsp. chia seed
  • 1 tsp. cinnamon
  • 1 tsp. vanilla
  • 1 Tbsp. Truvía® Nectar
  • 1/2 c. mini chocolate chips

Directions

  1. Mix all ingredients together in a mixing bowl. Refrigerate for 1 hour.
  2. Roll into 30 balls.
  3. Refrigerate for up to one week or freeze.

Note: Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


No-Bake Vegan Brownies

We all know how addicting sugar can be, but it is also one of the most important things you need to cut back on in order to lose weight. Try these brownies...these are allowed!! Never know, you might love 'em. Vegan & sugar-free!

From Jenny Sugar, POPSUGAR Fitness

No-Bake Brownies

Ingredients

  • 2 cups rolled oats
  • 1 cup raw cashews
  • 8 dates, pitted
  • 1/3 cup unsweetened cocoa powder
  • 1/4 teaspoon salt
  • 1 ripe banana
  • 1/4 cup applesauce
  • 1/4 cup chopped walnuts

Directions

  1. Place the oats, cashews, dates, cocoa powder, and salt in a food processor and blend until everything is a smooth, floury consistency.
  2. Add the banana and applesauce and blend until a thick, slightly sticky dough forms.
  3. Spray a 7x11 pan lightly with cooking spray.
  4. Push the mixture into the pan firmly using the back of a spatula. Top with chopped walnuts, pushing them into the dough.
  5. Place pan in the fridge for at least an hour to firm up. Cut into 32 squares, and store uneaten brownies in the fridge/
No-Bake Brownies

Source: Calorie Count [2]

Information:

Snacks Yield: 32 Bites Cook Time: 1 Hour 15 Minutes Calories Per Serving: 59

Mexican Chicken Tortilla Soup

Nothing is better than a bowl of hot soup on a cold night! And one of the best is JJ Virgin's Mexican Chicken Tortilla Soup, with chunks of tender chicken and flavorful chilies, topped with tortilla strips. This version is gluten and corn-free, so inflammatory foods won't interfere with your delicious dinner.  Most importantly, it tastes fantastic! It's great for freezing too - just wait to add tortilla strips & avocado until you thaw & reheat.

Crispy brown rice tortilla strips add satisfying crunch to this delicious soup, while spicy ground chipotle weighs in with a little kick of smoky heat. It's gluten-free version of a Mexican favorite.

  • Prep: 15 mins
  • Cook: 45 mins
  • Yields: 4 servings

Nutrition Facts

Amount Per Serving

  • Calories: 355 calories
  • Sodium: 711 milligrams
  • Protein: 31 grams
  • Sugar: 0 grams
  • Total Fat: 16 grams
  • Saturated Fat: 3 grams
  • Total Carbohydrates: 20 grams
  • Dietary Fiber: 7 grams

Mexican Chicken Tortilla Soup

Ingredients

  • 4 tsp. olive oil or coconut oil
  • 1 brown rice tortilla, cut in half, then into thin strips
  • 1 medium onion, chopped
  • 2 garlic cloves, minced
  • 2 celery stalks, chopped
  • 1 tsp. ground cumin
  • 3/4 tsp. dried oregano
  • 1/4 tsp. ground chipotle pepper
  • 1 (14.5-ounce) can organic diced fire-roasted tomatoes and their juice
  • 4 cups organic low-sodium chicken broth
  • 12 oz. cooked organic free-range boneless, skinless chicken breast cut into cubes (about 2 cups)
  • 2 Tbsp. chopped fresh cilantro
  • 1 Tbsp. lime juice
  • 1/2 tsp. sea salt
  • 1 avocado, cut into 1/2-inch dice

Directions

  1. Heat 3 teaspoons of the oil in a Dutch oven over medium-high heat.
  2. Add the tortilla strips and cook, stirring, until crisp, 5-6 minutes. Transfer to a plate lined with a paper towel to drain.
  3. Return the Dutch oven to the stove and heat the remaining teaspoon of oil over medium-high heat.
  4. Add the onion, garlic, celery, cumin, oregano, and ground chipotle; cook, occasionally stirring, until vegetables begin to soften, 2-3 minutes.
  5. Stir in the tomatoes and cook for 2 minutes. Pour in the broth, bring to a boil, and immediately reduce the heat to medium-low; cover and simmer for 25 minutes.
  6. Stir in the chicken and cook until heated through; about 3 minutes.
  7. Remove from the heat, and stir in the cilantro, lime juice, and salt.
  8. Divide the soup among four bowls and top with the tortilla strips and avocado


Portion Control...

Portion control is an important part of maintaining a healthy diet. The 1st step in successful portion control is learning the correct serving size - the amount of food recommended. The portion is the amount of food or drink a person chooses to consume.

In many cases, the portion eaten is larger than the serving size simply because we don't know any better or just don't pay any attention to it. Portion control will limit what we eat. With a little practice, it's easy to do & can help people be successful in reaching & maintaining a proper weight.

Portions

*Learn how to estimate serving sizes

- 3 ounces of cooked meat, fish or poultry is about the size of a deck of cards
- 1/2 cup is the size of an ice cream scoop
- 1 cup is the size of a tennis ball
- 1 ounce of cheese is the size of a domino

*Use portion control dishware

Pick out smaller plates, bowls, cups & glassware & measure what they hold

*Add vegetables

Eat a cup of low-calorie vegetable soup prior to eating a meal, or add vegetables to casseroles & sandwiches to add volume without a lot of calories.

*Control portions when eating out

Eat half or share the meal with a friend

*Dish out your servings separately

Serve food from the stove onto plates rather than family-style at the table, which encourages seconds.

*Listen to your hunger cues

Eat when hungry & stop when satisfied or comfortably full.
Try to gauge when you are 80 % full & stop there.