KEEP IT TIGHT - RECIPES
You will find that nutrition starts with eating right, so here are a few quick recipes to get you started. More recipes located on my communiy Facebook Page "Keep it Tight Training" and follow @KeeRecipes on Instagram for more recipe ideas.
130-150 calories per muffin
Makes 6-8 muffins (double recipe for 12-16 mufins)
Ingredients: 8 egg whites or 6 whole eggs, chopped/diced veggies (your choice); spinach, peppers, onions, tomatoes, mushrooms etc, meat choice (optional), salt/pepper,
Directions: 1.) Preheat oven at 370 degrees & grease cupcake pan (or muffin cups or easier clean up) 2.) In large bowl mix eggs (whites), veggies, & meat chioce, salt & pepper. 3.) Pour 1/4 cup mix in each cup 4.) Bake in oven for 17-20min or until top is firm 5.) Low fat shredded cheese can be added to top of muffins at last 5-7minutes of baking. 6) Add extra kick to your breakfast & topped with salsa...yum :)
"Flat Tummy" Detox Water
"Detox Water" helps me maintain a flat belly
1 medium lemon, 1 medium cucumber (peeled & sliced), 10-12 mint leaves, 1tsp grated ginger & 2 quarts water
Directions: Pour water into pitcher; be sure not to fill to top. Add fruit, veggies and herbs. Refrigerate overnight (or at least 6-8 hours). Strain water & drink within 24hrs.
**Cucumber & lemons are natural diuretics (water elimination) and ginger & mint helps relieves bloating**
Makes 8 servings
185 calories per serving
1 tablespoon olive oil, 1 pound ground turkey, 2 cans kidneys beans-drained, 1/2 medium onion-chopped, 1-2 cups water (depends on if you prefer soupy or thick chili), 1 can crushed tomatoes, 1-2 can kidney beans, 1 tablespoon minced garlic, 2 tablespoons chili powder, 1/2 tsp paprika, 1/2 tsp ground cayenne pepper, salt & pepper to taste (about 1/2 tsp each), 1/2 tsp ground cumin & 1/2 tsp dried oregano
Stovetop version= (step 1) heat oil in large pot on medium heat. Place turkey in the pot and cook until evenly brown. stir in onion and cook until tender. Pour water into pot. Mix tomatoes, kidney beans and garlic. Season with chili powder, paprika, oregano, cayenne pepper, salt & pepper. Bring to boil. Reduce heat to low, cover, and simmer for 30 minutes.
Crockpot version= complete step 1. Mix all ingredients into crockpot. Stir. Cover and cook 8hours on low or 4 hours on high.
Healthier FRIED APPLES
120-160 calories per serving. Makes 4 servings
Ingredients: 4 medium apples. You can use those pre-packaged apples as well; Ground cinnamon, Nutmeg, vanilla extract, 1-3 tbsp butter, and Honey or Agave (optional)
1.) Clean & cut apples. Leaving skin on is ok. (Granny Smith are naturally sweeter but your choice)
2.) Butter pan (I used "I can't believe it's not butter)
3.) Layer apples in pan with cinnamon, nutmeg, blue agave/honey and vanilla extract
4.) Cover & cook on low heat; stirring occassionally,until soft/caramelized
Best served while hot. Enjoy as side dish, over frozen yogurt for dessert, sprinkle some granola on top for snack or indulge as is :)