Mary Boguhn - The Healthy Fit Mama

09/19/2024

SPICY HONEY BRUSHED CHICKEN THIGHS

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INGREDIENTS:
2 teaspoons garlic powder
2 teaspoons chili powder
1 teaspoon salt
1 teaspoon ground cumin
1 teaspoon paprika
1⁄2 teaspoon ground red pepper
8 boneless skinless chicken thighs
6 tablespoons honey
2 teaspoons cider vinegar
cooking spray

DIRECTIONS:
Preheat broiler. Combine first 6 ingredients in a large
bowl. Add chicken; toss to coat.

Place chicken on a broiler pan coated with cooking spray. Broil chicken 5 minutes on each side.

Combine honey and vinegar in a small bowl.

Remove chicken from oven; brush 1/4
cup honey mixture on chicken. Broil 1 minute. Remove chicken from oven and turn over. Brush chicken with remaining honey
mixture. Broil 1 additional minute or until chicken
is done.

08/27/2024

🐾 Ever notice how your pet has a knack for making everything better? From their silly antics to those comforting snuggles, they just know how to chase the stress away.

Tell me… What’s one thing your pet does that never fails to make you smile? 💜

08/01/2024

Hey there, August 1st! 🌞 Can you believe it's already here? Let's make the most of it: soak up the beautiful weather, hit up the fair, and enjoy some quality family time. It's so easy to forget about self-care with all the fun, but don't forget to take a little time for yourself too. 💬 Tell me your favorite way to enjoy the season and how you're planning to prioritize self-care this month! Let's inspire each other. 🌿

07/30/2024

GF Pizza Bowls
Ingredients:
1 lb hot Italian sausage, browned
Low carb marinara sauce
Pepperoni
Mozzarella cheese
Crushed red pepper flakes
Your favor pizza toppings such as sautéed onions and green pepper, mushrooms, banana pepper rings, black olives, etc

Directions:
Mix your browned sausage with all toppings, mozzarella cheese, and sauce to coat. Mix in the crushed red pepper flakes.

Spray the individual size bowl. Add 1-2 TBSP of sauce to each bowl. Dump in your mixture and top with additional cheese.

Broil until hot & bubbly and enjoy!

07/28/2024

Garlic Herb Roasted Potatoes Carrots and Zucchini
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Ingredients :

1 1/4 lb baby potatoes, halved
1 lb medium carrots, scrubbed clean, cut into 2-inch pieces
3 tablespoon olive oil, divided
1 tablespoon minced fresh thyme
1 tablespoon minced fresh rosemary
Salt and freshly ground black pepper
12 oz. zucchini, trimmed and cut into 1-inch pieces
4 cloves garlic, minced

DIRECTIONS :

Preheat your oven to 400ºF (200ºC) and set a rack to the middle. In a large bowl, toss together potatoes carrots with 2 1/2 tablespoons olive oil, thyme, rosemary and season with salt and pepper to taste. Spread onto a rimmed baking sheet—Roast in the preheated oven for 20 minutes.

Toss zucchini in a bowl with the remaining 1/2 tablespoon olive oil and season lightly with salt. Add to the baking sheet with other potatoes and carrots. Add minced garlic and toss everything, and spread into an even layer. Return to oven and roast until all of the veggies are tender and slightly browned, about 20 minutes longer. Serve the Garlic Herb Roasted Potatoes Carrots and Zucchini warm – enjoy

07/26/2024

Chicken Zucchini Bake with Bacon
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Ingredients:
4 chicken breasts, boneless and skinless
1 large zucchini, thinly sliced
8 strips of bacon, cooked and crumbled
1 cup shredded mozzarella cheese
1/2 cup grated Parmesan cheese
1 cup heavy cream
2 cloves garlic, minced
1 teaspoon Italian seasoning
Salt and pepper to taste
1 tablespoon olive oil

Directions:
Preheat the oven to 375°F (190°C).
In a large skillet, heat olive oil over medium-high heat. Add chicken breasts and cook until browned on both sides, about 5 minutes per side.

Remove chicken from the skillet and set aside. In the same skillet, add minced garlic and sauté for 1 minute.

Add heavy cream and Italian seasoning to the skillet. Bring to a simmer and cook for 5 minutes, or until slightly thickened.
Arrange zucchini slices in a greased baking dish. Place chicken breasts on top of the zucchini.

Pour the cream sauce over the chicken and zucchini. Sprinkle crumbled bacon, mozzarella cheese, and Parmesan cheese on top.

Bake in the preheated oven for 20-25 minutes, or until the cheese is melted and bubbly.

Serve hot, garnished with additional bacon if desired.

07/24/2024

Chicken with Garlic Parmesan Rice
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Ingredients:

For the Chicken:

4 boneless, skinless chicken breasts
2 tablespoons olive oil
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon paprika
1/2 teaspoon salt
1/4 teaspoon black pepper

Garlic Parmesan Rice:

1 cup long-grain rice
2 cups chicken broth
3 cloves garlic, minced
1/2 cup grated Parmesan cheese
2 tablespoons butter
1 tablespoon olive oil
1/4 teaspoon salt
1/4 teaspoon black pepper
Fresh parsley, chopped (for garnish)

Directions:

Prepare the Chicken:

Preheat oven to 375°F (190°C).
In a small bowl, mix garlic powder, onion powder, paprika, salt, and pepper.
Rub the chicken breasts with olive oil and season with the spice mixture.
Heat a skillet over medium-high heat and sear the chicken breasts for 2-3 minutes per side, until golden brown.
Transfer the chicken to a baking dish and bake for 20-25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).

Make the Garlic Parmesan Rice:

In a medium saucepan, heat olive oil and butter over medium heat.

Add the minced garlic and cook for 1 minute, until fragrant.

Stir in the rice and cook for 1-2 minutes, until the rice is slightly toasted.

Pour in the chicken broth and bring to a boil.

Reduce heat to low, cover, and simmer for 18-20 minutes, or until the rice is tender and the liquid is absorbed.

Stir in the grated Parmesan cheese, and season with salt and pepper to taste.

Slice the baked chicken breasts and serve over a bed of garlic Parmesan rice.
Garnish with chopped parsley if desired.

07/22/2024

Bacon Green Beans!

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Ingredients:

1 pound fresh green beans, trimmed
6 slices bacon, chopped
1 small onion, finely chopped
3 cloves garlic, minced
1 tablespoon butter or olive oil
Salt and pepper to taste

Directions:

In a large skillet, cook the chopped bacon over medium heat until crispy. Remove the bacon with a slotted spoon and set aside, leaving the bacon drippings in the skillet.
Add the chopped onion to the skillet and sauté in the bacon drippings until softened, about 3-4 minutes.

Stir in the minced garlic and cook for an additional 1 minute.

Add the fresh green beans to the skillet, tossing to coat them in the bacon drippings and onion mixture.

Pour in 1/4 cup of water, cover the skillet, and let the green beans steam for about 8-10 minutes, or until tender-crisp.

Remove the lid, add the butter, and cook for another 2 minutes, allowing the butter to melt and coat the green beans.

Season with salt and pepper to taste. Stir in the cooked bacon pieces just before serving.

07/18/2024

Low Carb GF Meatball Casserole

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Ingredients:
1¼ lb Ground Beef 80/20
½ cup grated parmesan cheese
½ cup mozzarella cheese
2 tablespoons olive oil
2 eggs
¾ tsp salt
¾ tsp minced onion
¼ tsp Italian seasoning
1/2 tsp garlic powder
¼ tsp black pepper
24 oz jar low carb spaghetti sauce
2 cups mozzarella cheese
1 teaspoon basil to sprinkle on top of cheeses

Instructions:

Combine all ingredients except the last three ingredients in a bowl and stir to combine.

Heat a cast iron skillet on medium on the stove. Cover the bottom of the skillet with olive oil. When the oil gets hot, roll meatballs into a ball and place into hot oil and brown.

Once the meatballs are browned, place in the bottom of a crock pot. Pour spaghetti sauce on top of the meatballs. Cook on high for 2-3 hours or low 4-5.

Scoop out meatballs into a casserole dish. Sprinkle mozzarella cheese then basil on top. Broil in the oven on the top rack for 2-3 minutes or until the cheese starts to bubble and brown.

Pair with green veggies and a salad!

07/09/2024

These incredible women embarked on a journey to balance their hormones, and the results are amazing. Not only do they look fabulous, but they feel more energized, happier, and truly like themselves again.

It’s not just about the physical changes—it’s about feeling great from the inside out. Ready to start your own transformation? Drop “ME” below, and let’s chat about how you can balance your hormones and feel your best too! ✨

07/04/2024

🎆 Happy 4th of July, friends and fam! 🇺🇸

Let the celebrations begin! Whether you’re flipping burgers, lounging by the pool, or gearing up for an epic fireworks show, today is all about fun, freedom, and a little bit of flair.

Here are a few tips to keep the fun rolling and stay healthy:
🍉 Dive into some juicy watermelon or crunchy veggie sticks between hot dogs.
💧 Keep that water bottle handy so you can stay refreshed and ready for the next adventure.
🕺 Turn up the music and dance like nobody's watching—burn some calories and have a blast!

Enjoy every moment, make awesome memories, and let’s light up the sky tonight! 🎇

07/03/2024

SO good! 😋

Need a low carb keto dessert to bring to the 4th of July BBQ? This is a MUST try!

Low Carb Strawberry Cheesecake Bites 🍓

Ingredients
8 oz softened cream cheese
2 cups powdered sugar
1 tsp vanilla
20-30 large strawberries

Instructions:
Prep your strawberries by washing and drying completely. Cut out the stem and leave hole in the top of the strawberry. Now cut the very bottom of the strawberry off flat so that they can stand on their own.

In a mixer, add your cream cheese, vanilla and powdered sugar and blend until completely combined

Pipe this mixture into the strawberry tops. Top with graham cracker crumbs, and a blueberry to add the red white and blue!

Serve and eat immediately.

06/27/2024

🎉 I'm super excited to share some wonderful upcoming changes with you, all designed to help you keep your physical and mental health a priority.

Over the past four years, we've all faced numerous challenges that have impacted our lives in many ways. It's now more important than ever to focus on ourselves and our well-being. With that in mind, I'll be introducing more natural ways to support both your physical and mental health.

Here's what you can look forward to:

⭐️ Natural Health Tips: Discover simple, natural methods to enhance your well-being and boost your overall health.

⭐️ Favorite Recipes: I'll continue sharing my favorite recipes, catering to various dietary preferences, including balanced diet, low carb, keto, and gluten-free options.

⭐️ Health Hacks: Practical and easy-to-implement hacks to make healthy living simpler and more enjoyable.

⭐️ Book Recommendations: Inspiring books that can guide you on your health journey and provide valuable insights.
⭐️ Reviews: Honest reviews of products that can support your healthy lifestyle.

I'm thrilled about these changes and hope you find them as exciting and beneficial as I do. Your well-being is my priority, and I am here to support you every step of the way.

Wishing you a very happy and healthy day! 🥰

06/25/2024

Lemon Garlic Chicken Bites - PERFECT for meal prep!
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Ingredients:
1 pound boneless, skinless chicken breasts, pat dry with paper towel, cut into 1-inch pieces
½ teaspoon dried oregano
½ teaspoon dried basil
2 tablespoons finely chopped fresh parsley
½ teaspoon kosher salt
¼ teaspoon black pepper
4 tablespoons unsalted butter, divided
2 tablespoons minced garlic
½ medium lemon, juiced (about 2 tablespoons)

Instructions:

Season the Chicken:

In a small bowl, combine the dried oregano, dried basil, fresh parsley, salt, and pepper.

Sprinkle the seasoning mixture evenly over all sides of the chicken pieces. Toss to evenly coat.

Cook the Chicken:

In a 12-inch skillet over medium heat, melt 2 tablespoons of the butter. Tilt the pan slightly to coat the base of the pan.

Once the butter is melted, add the chicken pieces to the pan in an even layer to ensure even cooking. (Do not overcrowd the pan.)

Cook the chicken for 8-10 minutes, flipping halfway through, or until all sides are golden brown and the chicken is mostly cooked through.

Add Garlic and Butter:

Add the remaining 2 tablespoons of butter to the skillet. Once the butter is melted, add the minced garlic.

Cook for one more minute, or until the garlic is fragrant and the chicken is cooked through to an internal temperature of 165°F.

Add Lemon Juice:

Drizzle the lemon juice over the chicken and stir to combine.

Serve the Lemon Garlic Chicken Bites immediately.

06/23/2024

Low-Carb Zucchini "Ravioli"

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Ingredients
2 medium zucchinis
olive oil, to taste
2 cloves garlic, minced
2 cups fresh spinach, chopped
1 cup ricotta cheese
2 tablespoons fresh basil, finely sliced
salt, to taste
pepper, to taste
1 cup marinara sauce
½ cup shredded mozzarella cheese

Directions

Preheat oven to 425°F (220°C).

Cut off the end of each zucchini then using a vegetable peeler, peel each zucchini into wide strips.

Transfer the zucchini strips to a plate then layer two strips vertically and two strips horizontally to make a cross. Repeat process with remaining strips.

Heat a pan over medium-high heat.

Add olive oil then garlic and sauté for 30 seconds to 1 minute.

Add spinach, salt, and pepper. Sauté for 1-2 minutes, until wilted down.

Remove from heat and allow to cool for 10 minutes.

In a large bowl, add the spinach and garlic. Add the ricotta, basil, salt, and pepper.

Mix until well combined.

Using a spoon or cookie scoop, scoop approximately 1 tablespoon of the mixture and place in the middle of each zucchini noodle cross.

Fold each side to seal the ricotta mixture then flip over the ravioli so the seam side is on the bottom.

In a baking dish pour the marinara sauce then smooth with a spatula.

Evenly place the zucchini raviolis then top with mozzarella cheese.

Bake for 15-20 minutes.

Serve with fresh basil.

06/21/2024

Garlic Lemon Shrimp

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Ingredients
for 2 servings

3 tablespoons butter
1 lb shrimp, deveined with tails removed
1 teaspoon salt
½ teaspoon pepper
3 cloves garlic, minced
½ teaspoon red chili flakes
1 tablespoon fresh parsley, chopped
3 tablespoons lemon juice

Directions

Melt butter in a pan over medium heat.

Spread the shrimp around in the pan in a single layer, sprinkling the salt and pepper on top, then cook until the butter is starting to turn a dark brown. Flip the shrimp, add the garlic and chili flakes, and cook for about 15-30 seconds.

Add the parsley and lemon juice, reducing the lemon juice down to a sauce, then remove from heat.

06/19/2024

Slow Cooker Pot Roast

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Ingredients
3 lb chuck roast
salt, to taste
pepper, to taste
1 oz dried onion soup mix (gluten free)
1 onion, diced
3 gold potatoes, diced
3 large carrots, chopped
½ cup water

Directions:

Place the chuck roast in a 7-quart (6 ½ liters) slow cooker and season with salt and pepper.

Sprinkle the onion soup pack and top with vegetables and water.


Cook on low for 8 hours, or high for 4-5 hours.

06/17/2024

Slow Cooker Beef and Broccoli

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Ingredients
2 lb sirloin steak, or boneless beef chuck roast, sliced thin
1 cup beef broth
½ cup coconut aminos
¼ cup brown sugar
1 tablespoon sesame oil
4 cloves garlic, minced
4 tablespoons cornstarch
4 tablespoons water
1 head broccoli, cut into florets
white rice, cooked, for serving

Directions:
In the insert of the crockpot, whisk together beef broth, coconut aminos, sesame oil, minced garlic, and brown sugar.

Place slices of beef in the liquid and toss to coat.

Cover with lid and cook on low heat for 4 hours.

After 4 hours, whisk together cornstarch and water in small bowl. Pour into crock pot, add the broccoli and gently stir to combine.

Cover with lid and cook 30 minutes to cook broccoli and thicken sauce.
Serve with warm white rice.