Healthy Fitness Meals

Healthy Fitness Meals Healthy meals for the whole family to enjoy.

Mother of 5 inspiring you to eat 90% healthy /10% whatever; so step up to amazing taste, nutritious quick and easy meals your family will absolutely love!

12/12/2024

Flourless peanut butter banana muffins

Ingredients
2 spotted bananas
2 eggs
1 cup peanut butter
1/4 cup maple syrup or honey
1 tbsp vanilla extract
1/2 tsp baking soda
1/2 cup mini dark chocolate chips

Instructions
Preheat the oven to 400 F and line a muffin tray with 12 paper cups.
To a large bowl, add the bananas and mash them with a fork. Add the eggs and mix well to combine.
Stir in the peanut butter together with maple syrup or honey, vanilla extract and baking soda.
Fold in the chocolate chips and divide the mixture among the prepared muffin cups.
Bake for 13-15 minutes, or until a toothpick inserted comes out clean.
Remove from the oven and transfer to a cooling rack.

12/12/2024

Berries baked Oats

Ingredients
2 cups of milk of choice
2 large eggs
1/2 cup pure maple syrup or honey
2 tablespoons melted coconut butter or coconut oil
1/3 cup unsweetened applesauce
3 cups rolled oats or gluten-free option
1 teaspoon baking powder
1 teaspoon pure vanilla extract
a pinch of kosher salt
1 1/2 cups mixed fresh berries

Instructions
Preheat the oven to 350F.
In a mixing bowl, whisk the milk and eggs. Stir in the remaining ingredients.
Transfer to a 9x13 baking dish.
Bake in the preheated oven for 30 minutes, or until the center is set.
Allow it to cool in the dish before slicing.

12/12/2024

Hot Chocolate Oatmeal Breakfast Bowl

Ingredients
2 cups old-fashioned rolled oats use gluten-free if needed
1/3 cup unsweetened cocoa powder
6 cup milk of choice dairy-free milk works
1/2 teaspoon fine kosher salt
2 teaspoon vanilla extract
1/2 cup maple syrup or honey
6 ounce dark chocolate chopped, or sugar-free

12/11/2024

Egg salad sandwich

Ingredients
6 hard-boiled eggs peeled and diced
1/4 cup finely diced celery
1/4 cup finely diced pickles
1/2 bunch green onions thinly sliced
2 tbsp chopped fresh dill
1/4 cup plain Greek yogurt
2 tsp Dijon mustard
Kosher salt and pepper to taste
8 whole-wheat bread slices

12/10/2024

Spinach and avocado pasta
Ingredients
10 ounces whole-wheat spaghetti
1 ripe avocado peeled and seeded
1 cup fresh spinach leaves
1/2 teaspoon minced garlic
1 tablespoon olive oil
1 tablespoon lemon juice
salt and pepper to taste
1 and 1/2 cups cherry tomatoes halved
2 tablespoons toasted pine nuts
2 tablespoons chopped fresh parsley

Instructions
Cook the pasta in salted water according to package directions. Reserve 1/4 cup of the cooking water.
While the pasta is cooking, make the sauce. Place the avocado, spinach, garlic, olive oil, lemon juice, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a food processor.
Blend, adding the cooking water 1 tablespoon at a time until sauce is smooth and of the desired consistency. Taste and add more salt and pepper if necessary.
Toss the pasta with the sauce. Top with cherry tomatoes, pine nuts, and parsley then serve immediately.

12/10/2024

Viral Turkish Pasta - also known as “Manti”

Ingredients
8 ounces pasta of choice
1 pound lean ground beef
2 tablespoons onion powder
2 medium yellow onions diced
1 tablespoon tomato paste
2 teaspoons sweet paprika powder
Salt and Pepper to taste
For the Butter sauce:
1/4 cup unsalted butter
2 tablespoons olive oil
1 teaspoon dried mint or fresh
1 tablespoon sweet paprika not smoked
1 tablespoon mild pepper paste
1 teaspoon Turkish chili flakes or regular chili flakes
For the yogurt sauce:
1 cup Greek yogurt or plain yogurt
2-3 small garlic cloves minced
Salt and pepper
To Garnish:
1/4 cup minced parsley
1/2 cup Cherry tomatoes diced

12/10/2024

Peppermint Cookies

Ingredients
1/2 cup salted butter at room temp
¾ cup granulated sugar or granulated cane sugara
2 teaspoons vanilla extract
1 teaspoon peppermint extract
1 large egg
1 ⅔ cup all-purpose flour
½ teaspoon baking soda
½ cup chopped candy canes
Instructions
Preheat the oven to 350 F. Line 2 medium sheet pans with parchment paper and make some space to put them in the fridge.
In a large bowl, add the 1/2 cup salted butter, ¾ cup granulated sugar, 2 teaspoons vanilla extract, 1 teaspoon peppermint extract, and 1 large egg. Beat with an electric mixer until light and fluffy.
In a medium bowl, sift the 1 ⅔ cup all-purpose flour and ½ teaspoon baking soda.
Add the sifted flour to the butter-egg mixture and using a spatula, stir until just combined.
Fold in the ½ cup chopped candy canes. Mix again to incorporate.
Scoop the dough, rolling into same-sized balls, into your prepared sheet pans; keep about 2 inches of space between the balls.
Refrigerate for 30 minutes.
Bake the cookies directly from the fridge for 9-11 minutes or until the center is still soft. Cool before serving.

12/10/2024

Taco chicken pinwheels

Ingredients
8 oz cream cheese at room temp
2-4 tbsp Sriracha sauce or to taste
1 1/2 cups chopped cooked chicken
1/2 cup shredded cheddar cheese
1 tbsp taco seasoning
Kosher salt and pepper to taste
4 large burrito-size tortillas
1 red bell pepper seeded and finely chopped
4 green onions finely sliced
A handful of fresh cilantro finely chopped
OPTIONAL: Lime wedges to serve

Instructions
In a mixing bowl, add the cream cheese, Sriracha, cooked chicken and cheese.
Season with the taco seasoning, plus salt and pepper to your taste and mix well to combine.
Lay a tortilla on a clean platter or chopping board and spread with 1/4 of the chicken mixture. Sprinkle with the finely chopped bell pepper, green onions and cilantro.
Roll tight and shape by hand, then wrap each in cling film. Refrigerate for 1 hour. Use a very sharp chef's knife to slice into 1 inch pinwheels.

12/10/2024

Avocado Smoothie

Ingredients
1 avocado
1 sliced frozen banana
½ cup fresh spinach
1 1/2 cups milk of choice
1 tsp pure vanilla extract
2 tbsp honey maple syrup, or agave
1 scoop protein powder vanilla flavor, optional
Chia or h**p seeds optional for garnish

12/09/2024

Peanut butter banana baked oatmeal

Ingredients
2 tbsp ground flaxseed
1/3 cup warm water
1 1/2 cups quick oats
1 tsp baking powder
A pinch of kosher salt
2 tsp pumpkin spice mix
2 overripe bananas
1/4 cup creamy peanut butter
1 tsp vanilla extract
1/2 cup honey
3/4 cup coconut milk
1/3 roasted unsalted peanuts coarsely chopped

https://healthyfitnessmeals.com/peanut-butter-banana-baked-oatmeal/

12/09/2024

Baked balsamic asparagus

Ingredients
1 pound thick asparagus
2 tablespoon olive oil divided
Kosher salt and pepper to taste
1 teaspoon Italian seasoning
2 pints cherry tomatoes on the vine
1/2 cup freshly shaved parmesan cheese
2 tablespoon balsamic glaze
Optional: 1 tbsp chopped parsley

Instructions
Preheat the oven to 400ºF and line a sheet pan with parchment paper.
Trim about 1 inch off the ends of your asparagus and place it on the sheet pan. Drizzle with 1 tablespoon of the oil. Sprinkle with salt and pepper, and toss with your hands to coat. Bring it to one side of the sheet pan.
To the other side add the cherry tomatoes on the vine and coat with the remaining oil, salt, and pepper.
Sprinkle everything with the Italian seasoning. Bake for 8 minutes, then remove from the oven and sprinkle with the parmesan. Broil for 1-2 minutes. Drizzle with the balsamic glaze and garnish with parsley, if desired.

12/09/2024

Blueberry Coconut Chia Pudding

Ingredients
For the chia pudding:
1 (13.5 oz) can lite coconut milk
1/4 cup almond milk or any milk of your choice
2 tablespoons honey or agave
1 teaspoon vanilla extract
6 tablespoons chia seeds
For the blueberry sauce:
1 1/2 cups frozen or fresh blueberries we used frozen
2 tablespoons honey or agave
2 tablespoons water

Instructions
In a large bowl, add the coconut milk, vanilla, almond milk, honey/agave, and chia seeds.
Using a whisk or fork, mix thoroughly and let it sit for 15 mins and mix again so the chia seeds start to soak. Then place the soaked chia seeds in the fridge to chill for at least 4-6 hours or overnight.
Next, make the blueberry sauce (SEE NOTES). In a saucepan, add the frozen blueberries, honey or agave, and 2 tablespoons of water. Set the heat to medium and allow it to cook until it starts to boil for 3-4 minutes.
Using a fork or a spoon, mash the blueberries and set the temperature down to low to let it simmer down a bit for about 5-10 minutes. Stir a few times while the blueberry sauce is simmering.
Once the sauce is thickened, turn off the heat set the saucepan aside, and allow to cool completely.
Assemble the blueberry sauce and chia pudding in individual jars and serve or store in the fridge until ready to enjoy.

12/09/2024

Protein No Bake Cheese Cake

Ingredients
3/4 Cup Rolled oats
1/4 Cup Pecans
1/4 teaspoon Cinnamon
3 tablespoons Coconut oil melted
2 tablespoons Low calorie granulated sweetener or honey
1 Scoop Whey Protein vanilla flavor
6 ounces Light cream cheese, softened
½ teaspoon Vanilla extract
2 Cups Vanilla Greek yogurt
¼ Cup Low calorie granulated sweetener honey or agave will work
1 Cup Berries or mixed fruit

Instructions
First, place the oats and pecans in the bowl of a food processor; pulse until the oats and nuts are coarsely chopped. Transfer the mixture to a bowl and stir in the cinnamon, coconut oil, and sweetener.
Divide the oat mixture between 4 cups, pressing the mixture down with your fingers.
Chill for 20 minutes.
Beat the cream cheese with a mixer until fluffy. Add the protein powder, vanilla extract, Greek yogurt and sweetener. Beat until thoroughly combined.
Divide the cream cheese mixture between the 4 cups. Chill for one hour. Finally, top with fruit and serve.

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Madison Heights, MI

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Videos

Flourless peanut butter banana muffins Ingredients 2 spotted bananas 2 eggs 1 cup peanut butter 1/4 cup maple syrup or honey 1 tbsp vanilla extract 1/2 tsp baking soda 1/2 cup mini dark chocolate chips Instructions Preheat the oven to 400 F and line a muffin tray with 12 paper cups. To a large bowl, add the bananas and mash them with a fork. Add the eggs and mix well to combine. Stir in the peanut butter together with maple syrup or honey, vanilla extract and baking soda. Fold in the chocolate chips and divide the mixture among the prepared muffin cups. Bake for 13-15 minutes, or until a toothpick inserted comes out clean. Remove from the oven and transfer to a cooling rack.

Flourless peanut butter banana muffins

Berries baked Oats Ingredients 2 cups of milk of choice 2 large eggs 1/2 cup pure maple syrup or honey 2 tablespoons melted coconut butter or coconut oil 1/3 cup unsweetened applesauce 3 cups rolled oats or gluten-free option 1 teaspoon baking powder 1 teaspoon pure vanilla extract a pinch of kosher salt 1 1/2 cups mixed fresh berries Instructions Preheat the oven to 350F. In a mixing bowl, whisk the milk and eggs. Stir in the remaining ingredients. Transfer to a 9x13 baking dish. Bake in the preheated oven for 30 minutes, or until the center is set. Allow it to cool in the dish before slicing.

Egg salad sandwich Ingredients 6 hard-boiled eggs peeled and diced 1/4 cup finely diced celery 1/4 cup finely diced pickles 1/2 bunch green onions thinly sliced 2 tbsp chopped fresh dill 1/4 cup plain Greek yogurt 2 tsp Dijon mustard Kosher salt and pepper to taste 8 whole-wheat bread slices

Peppermint Cookies Ingredients 1/2 cup salted butter at room temp ¾ cup granulated sugar or granulated cane sugara 2 teaspoons vanilla extract 1 teaspoon peppermint extract 1 large egg 1 ⅔ cup all-purpose flour ½ teaspoon baking soda ½ cup chopped candy canes Instructions Preheat the oven to 350 F. Line 2 medium sheet pans with parchment paper and make some space to put them in the fridge. In a large bowl, add the 1/2 cup salted butter, ¾ cup granulated sugar, 2 teaspoons vanilla extract, 1 teaspoon peppermint extract, and 1 large egg. Beat with an electric mixer until light and fluffy. In a medium bowl, sift the 1 ⅔ cup all-purpose flour and ½ teaspoon baking soda. Add the sifted flour to the butter-egg mixture and using a spatula, stir until just combined. Fold in the ½ cup chopped candy canes. Mix again to incorporate. Scoop the dough, rolling into same-sized balls, into your prepared sheet pans; keep about 2 inches of space between the balls. Refrigerate for 30 minutes. Bake the cookies directly from the fridge for 9-11 minutes or until the center is still soft. Cool before serving.

Peppermint cookies anyone?

Try my avocado smoothie

Avocado Smoothie Ingredients 1 avocado 1 sliced frozen banana ½ cup fresh spinach 1 1/2 cups milk of choice 1 tsp pure vanilla extract 2 tbsp honey maple syrup, or agave 1 scoop protein powder vanilla flavor, optional Chia or hemp seeds optional for garnish

Strawberry and Cream Protein Overnight Oats: https://healthyfitnessmeals.com/strawberries-and-cream-protein-overnight-oats/

Avocado Chicken Salad Pinwheels

Hot Chocolate Oatmeal Breakfast Bowl Ingredients 2 cups old-fashioned rolled oats use gluten-free if needed 1/3 cup unsweetened cocoa powder 6 cup milk of choice dairy-free milk works 1/2 teaspoon fine kosher salt 2 teaspoon vanilla extract 1/2 cup maple syrup or honey 6 ounce dark chocolate chopped, or sugar-free

Hot Chocolate Oatmeal Breakfast Bowl

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