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Recovery Day – The Best Homemade Oatmeal

When on a diet or even simply trying to start a consistent breakfast routine, most people gravitate towards oatmeal. However, even though it seems like a simple breakfast, it can sometimes be daunting. Oatmeal can either be incredibly healthy or crazy sugar-packed, so it’s important you develop a fail-proof oatmeal recipe.

Below we have a fast oatmeal recipe that guides you through a step-by-step process of how to make easy, fast, and healthy oats.

Healthy Oatmeal | Yields 2 

1 c rolled oats 
1 c milk (nonfat, coconut milk, etc)
1 c water
A pinch of salt
1/2 tsp ground cinnamon.
1 tsp honey or agave 
Toppings of your choice such (chia seeds, peanut butter, or fresh berries)

  1. Add in oats, milk, water, and salt to a pot. Bring to a boil and then let simmer until thickened. Remove from stove.
  2. Divide equally between two bowls and serve with 1/2 teaspoon honey or agave. Add in toppings.
  3. Enjoy! 

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Recovery Day – Fast & Easy Chicken Parmesan

Chicken Parmesan is a favorite when going out to eat, but it’s often hard to recreate at home. It can be overly-cheesy, under-seasoned, and often takes way too long to make in your own chicken.

However, we have a fast and easy recipe for chicken parmesan that’s also health-conscious. In 25 minutes, give this recipe a try and integrate into your everyday meals!

Fast and Easy Chicken Parmesan | Serves 2

Ingredients:
1/2 c whole wheat breadcrumbs
1/4 c Parmesan cheese
1 tsp dried Italian herbs
salt and pepper (1 tsp each)
2 Tbsp coconut oil
2 chicken breasts
1 c tomato sauce 
2 thin slices fresh mozzarella cheese
Fresh parsley

  1. Preheat the oven to 425 degrees. Mix in breadcrumbs and parmesan with the Italian herbs, salt, and pepper. Set to the side. Heat coconut oil in ovenproof skillet over medium heat. 
  2. Place the chicken breasts in the breadcrumb mixture. Flip until chicken is well-coated. Place all the chicken breasts in the hot skillet with coconut oil and fry for 4-5 minutes on each side. 
  3. Once fried, put the chicken in the oven for 5-10 minutes or until the chicken is fully cooked. 
  4. Add the tomato sauce to skillet and place thin mozzarella slices on top of each chicken breasts. Put back in the oven for 2-3 minutes. 
  5. Serve warm with fresh parsley and zucchini noodles as a healthier option. Enjoy!

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Recovery Day – 140 Calorie Raspberry Lemonade

As the summer heat gets increasingly hotter, it can be hard to find cool, healthy ways to cool down. Often, an icy milkshake or a sugary cold drink seems like the best option that will combat the heat — but they’re often calorie-dense and expensive. 

Below, we have the perfect healthy summer drink you can make at home: Raspberry Lemonade with Honey!

Raspberry Lemonade with Honey | Yields 5 Servings | 140 calories

The juice of 5 lemons
1/3 c of honey
1 c fresh raspberries
5 c water
Lemon slices
Fresh raspberries
Ice cubes
8 mint leaves for garnish

  1. Mix 1 cup of water, the juice of 5 lemons, ⅓ cup of honey, and 1 cup of raspberries to a blender and blend until no clumps are present.
  2. Strain the lemon juice mixture and add in 4 cups of water. Place in pitcher. 
  3. When ready to serve, add in ice cubes, fresh raspberries, lemon slices and 2 mint leaves per drink.
  4. Serve cold. Enjoy!

*inspired by the busybaker.com

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Recovery Day – Gluten Free Chocolate Chip Mug Cookie

Sometimes, you want a healthy dessert that satisfies you, is inexpensive, and doesn’t take long to make. Homemade cakes and candy often leave us craving more, but mostly because we can always help ourselves to another serving. Thus, you are often left to make your own single-serving dessert that fits all your criteria — which can be a chore.

You’re in luck! We found a perfect recipe for you . . . a gluten free chocolate chip mug cookie. It takes 2 minutes to make and is everything you ever wanted in a cookie — just healthier.  

Paleo & Gluten Free Chocolate Chip Mug Cookie | Yields 1 

1 Large Egg
1 Tbsp Coconut Flour
1 Tbsp Almond Flour
2 Tbsp Dairy-free Chocolate Chips 
1 Tbsp Maple Syrup
1. Tbsp applesauce
1 tsp Vanilla

Directions:

  1. Crack the egg into a mug and beat it with a fork. Fold all other ingredients into the mug until well mixed.
  2. Microwave on high from 1.5-2 minutes.
  3. Set to the side to let cool. Enjoy!

*inspired by paleoonabudget 

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Recovery Day – Chicken with Coconut Artichoke Sauce

Chicken is a staple meat in countless meals. It’s filling, lean, and has easy access in terms of purchase availability. However, sometimes eating lemon pepper or bbq chicken day in and day out can cause one to put a fork in one’s own eye.

Below, we have a healthy chicken recipe that will excite your palate. Enjoy some Whole30 chicken with coconut artichoke sauce!

Whole30 Chicken with Coconut Artichoke Sauce | Serves 2

2 boneless skinless chicken breast
3 garlic cloves
2 Tbsp almond flour
2 c fresh spinach
3-4 oz canned artichoke hearts, sliced
1 1/4 c whole coconut milk
Red pepper flakes 
Lemon juice
salt and pepper to taste

  1. Grab the chicken breasts and season both sides of the chicken with salt and pepper.  Add the chicken to a pan with olive oil and sear for about 5 minutes.  Flip the chicken and sear the other side as well.  Set aside and cover to keep the chicken warm.
  2. Add more olive oil to that same pan and add in garlic cloves. Add in the spinach and artichoke to saute until the spinach has wilted.  Pour in the coconut milk in. Add in the 2 tbsp almond flour.  Mix well, and scrap away any browned pieces from the bottom of the pan.  
  3. Season with salt and pepper. Once the coconut mixture has thickened, add the chicken back to the pan.  Season with red pepper flakes and lemon.
  4. Serve warm and enjoy!

*inspired by everypericefits.com

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Recovery Day – Baked Apple Dessert

When you’re on a diet or trying to adapt a more healthy lifestyle, giving up processed sugar in desserts is one of the hardest things — besides giving up coffee creamer. Ice cream, cake, brownies, and anything tasty is seemingly off limits.

However, when baked, natural sugars in fruits ooze out of their vessel and can overwhelm you with so much sweetness that you might even forget you’re on a diet.

Below, we have a Whole-30 approved dessert for you.

Whole30 Baked Apple Dessert | Yields 6

8 organic pink lady apples (or apples of your choice)
4 dates, pitted and diced 
1 Tbsp melted ghee
1/3 c water
2 Tbsp tapioca starch
2 tsp cinnamon
Zest and juice of one large orange
Pinch of salt

  1. Preheat oven to 350 degrees. Peel and cut apples into slices
  2. Mix together all ingredients in a greased pan and place in oven once ready.
  3. After 15 minutes, cover with foil. Bake for 25-30 more minutes, or until apples are tender.
  4. Let cool for 5 minutes. Enjoy!

*inspired by goodforyouglutenfree.com

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Recovery Day – Healthy Coconut Oatmeal Cookies

Soft, chewy oatmeal raisin cookies are a comfort food. Maybe they remind us of our youth; who knows. They’re filling, have a lot of fiber content, and when not made up of a ton of sugar, are a pretty decent dessert. 

However, not everyone is fond of raisins. People tend to pick them out or even turn down the whole cookie. With the raisins removed and some healthy alternatives swapped in, we have a summer-inspired cookie that everyone will enjoy: Coconut Oatmeal Cookies!

Healthy Coconut Oatmeal Cookies | Yields 30

1 c whole grain spelt flour
2.5 c quick cooking oats
3/4 tsp baking soda
1/2 tsp baking powder
1 tsp nutmeg
1 tsp cinnamon
2 tsp vanilla
1/2 tsp salt
3 Tbsp melted coconut oil, melted
3/4 c maple syrup
3 medium sized eggs
1/2 c unsweetened shredded coconut

DIRECTIONS: 

  1. Preheat the oven to 350°F. Then, combine spelt flour, oats, baking soda, baking powder, nutmeg, cinnamon, and salt together. Set aside. 
  2. In a smaller bowl, combine vanilla, melted coconut oil, maple syrup, and eggs. Pour this mixture into the flour mixture until well-mixed. Add in unsweetened shredded coconut. 
  3. Ball mixture into cookies and place on lined cookie sheet. Bake for 15 minutes, or until golden. 
  4. Enjoy!

*inspired by savorynothings.com

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Recovery Day – Avocado Toast with Fried Eggs

Avocados are the food of millennials. Paired with toast and some eggs, it’s a great and filling breakfast, a staple brunch item, or even a quick snack.

Below, we have an easy, foolproof way to make scrumptious avocado toast. So grab some avocados, a fork, some bread, and lock yourself in your kitchen because it’s time to eat!

Avocado Toast | Serves 2

2 avocados, ripe
1 Tbsp lemon juice
1 Tbsp light sour cream
4 eggs
Olive oil
4 slices artisan bread, toasted
Salt & Pepper
Red pepper flakes

  1. In a small bowl, mash the avocado and mix in lemon juice and light sour cream. Set to the side.
  2. In a medium-to-high-heat pan, fry the eggs with olive oil until lightly crispy. Lightly toast bread as well. 
  3. Spread ¼ of the avocado mixture on each slice of artisan toast. Place a fried egg on top of each slice and season with salt, pepper, and red pepper flakes.
  4. Enjoy!

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Recovery Day – Everyday Chocolate Ice Cream

When you think of the summer, you often think about scorching heat, a poolside scene, long naps, and eating ice cream in the shade. However, if you’re health conscious, it might be difficult to eat ice cream on the daily. Not only can it upset people’s stomach due to its high content of sugar and milk, but it can be high in calories.

Forget that! We have a healthy alternative for you that you can enjoy darn near on the daily.

Chocolate Ice Cream | Yields 3-5 servings 

3 frozen, overripe bananas
1/3 c cocoa powder
2-3 Tbsp peanut or almond butter, optional
pinch salt
Broken up chocolate Lara Bar Bites and/or chocolate chips (optional)
¼ c Almond milk

  1. Combine all ingredients except for almond milk in a blender. Slowly add in almond milk until smooth and your desired consistency is reached.  
  2. Fold in chocolate Larabar bites and/or chocolate chips. Set in the freezer for about an hour.
  3. Scoop out with an ice cream scoop.  Enjoy your healthy ice cream by the pool!  

*inspired by chocolatecoveredkatie.com!

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

Recovery Day – Turkey Lettuce Wraps

Tacos are a favorite food among many. They’re filling, satisfying, and they take great pictures. Unfortunately, we can’t eat them everyday due to their disproportionate macronutrient breakdown.

However, we have a solution so you CAN eat them (almost!) every day . . . Turkey lettuce wraps. Why? Substituting the taco shell — around 120 calories per shell or soft tortilla — for lettuce wraps eradicates around 20g of extra carbohydrates. Additionally, using ground turkey instead of beef gets rid of some of the fat content. Not saying that “macro-ing” in your favorite tortilla and meat isn’t possible, but sometimes it doesn’t all fit.

Give these delicious turkey lettuce wraps a shot!

Turkey Lettuce Wraps | Serves 4 
For 3 tacos:  390 calories | 22 g fat | 24 g carbohydrates | 23 g protein 

12 Butter lettuce leaves
1 lb lean ground turkey
1 large white onion, diced
1/4 c hoisin sauce
2 cloves fresh garlic, minced
1 Tbsp soy sauce
1 Tbsp rice wine vinegar
2 tsp minced ginger
1 bunch green onions, chopped
1 tsp sesame oil

  1. Carefully rinse butter lettuce leaves and pat dry. Set to the side.
  2. On a medium-to-high heat pan, cook lean ground turkey until just cooked. Add in the diced white onion and stir until onion is translucent.  
  3. Turn down heat to low. Add in hoisin sauce, garlic, soy sauce, vinegar, ginger, green onions, and sesame oil with the turkey meat and onion mixture. Cook until well-combined, then take off the heat. 
  4. Place turkey meat mixture in lettuce wraps. Enjoy! 

*recipe inspired by allrecipes.com

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!