G O - T O R E C I P E S

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Rolf Thompson
6 years ago
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1 M Y F A V O R I T E H E A L T H Y G O - T O R E C I P E S B Y T A R A B I A L E K

2 T A B L E O F C O N T E N T S Preface Energy Boosting Breakfasts Breakfast Burrito Cinnamon A.M. Quinoa Double-boosted Oatmeal Overnight Oats Weekend Protein Pancakes Weekend Eggs Sweet Potato Hash Energy oosting Breakfasts Healthy & Flavorful Lunches Beef Burger Lettuce Wrap Turkey Meatballs Fresh Caprese with Zoodles Quinoa Salad Taco Salad Quinoa & Asparagus Delicious Dinner Ideas Stuffed Bell Pepper Chicken Stir-Fry Pizza with Guilt-Free Cauliflower Crust Zucchini Spaghetti Steak, Broccoli & Sweet Potato Fries Chicken Tacos with Beans & Quinoa Satisfying Snacks Veggies & Hummus Apple and Nut Butter Salsa Boats Peanut Butter Greek Yogurt Dessert Rice Cake Delights Raw Almond Butter Cups Peanut Butter Protein Bars About the Author

3 P r e f a c e : These are just a few of my favorite recipes that I wanted to share with you. If you have any questions, please reach out to me at tara@tarabialekfitness.com. Thank you to all of my supporters as we thrive in, live, and nourish our bodies with quality ingredients. Please pay it forward and help another today. 1

4 E N E R G Y - B O O S T I N G B R E A K F A S T S

BREAKFAST BURRITO Olive oil spray Diced onion and bell pepper (as much as you like) 2 egg whites 1/2 cup cooked black beans 1 small Ezekiel tortilla, or 1 large low-carb tortilla 1 pinch (1/2 ounce)

5 BREAKFAST BURRITO Olive oil spray Diced onion and bell pepper (as much as you like) 2 egg whites 1/2 cup cooked black beans 1 small Ezekiel tortilla, or 1 large low-carb tortilla 1 pinch (1/2 ounce) Mexican cheese blend Salsa Mist a skillet with olive oil spray and heat over medium heat. Add the veggies and sauté until soft; add the egg whites and some of the beans and scramble until cooked through. Pile the mixture onto a tortilla, top with cheese and salsa, roll the whole thing up, and serve. 3

CINNAMON A.M. QUINOA 3/4 cup cooked quinoa 1 tbsp. white chia seeds 1/2 cup sliced peaches or berries Ground cinnamon Optional: Grated Nutmeg In a bowl, combine the quinoa, chia seeds, and fruit.

6 CINNAMON A.M. QUINOA 3/4 cup cooked quinoa 1 tbsp. white chia seeds 1/2 cup sliced peaches or berries Ground cinnamon Optional: Grated Nutmeg In a bowl, combine the quinoa, chia seeds, and fruit. Top with the cinnamon and nutmeg infusion. Note: Cook 1/4 cup raw quinoa in 1/2 cup unsweetened almond milk for 15 minutes to yield 3/4 cup cooked quinoa. Be sure to rinse the quinoa prior to cooking. 4

7 DOUBLE BOOSTED OATMEAL 1 cup cooked steel-cut oatmeal: follow directions on box 1 small unpeeled apple, diced 2 tbsp. sliced almonds 1/4 tsp. ground cinnamon Warm the oatmeal, mix in the diced apple and almonds, and sprinkle with cinnamon. 5

OVERNIGHT OATS 1/3 cup rolled oats 1/2 cup plain Greek yogurt 1 tbsp. unsweetened shredded coconut 1 tbsp. sliced almonds 1 tsp. brown sugar or you can use some stevia 1/8 tsp.

8 OVERNIGHT OATS 1/3 cup rolled oats 1/2 cup plain Greek yogurt 1 tbsp. unsweetened shredded coconut 1 tbsp. sliced almonds 1 tsp. brown sugar or you can use some stevia 1/8 tsp. ground cinnamon 1/3 cup coconut/ almond milk 1/2c if you want it thinner 1/4tsp vanilla extract (or any flavor you like) Mix yogurt, oats, coconut, almonds, brown sugar, and cinnamon in a small container; top with 1/3 cup milk. Warm in microwave for one minute (this softens the oats a bit) then let sit.cover and refrigerate for 8 hours or overnight. Stir 1 tablespoon milk into oat mixture before serving. You can change this up and add whatever flavoring you like and fresh fruit to the top before you eat. Consider incorporating the following toppings: Berries Banana Chips Chopped Almonds Honey Cinnamon Raisins 6

WEEKEND PROTEIN PANCAKES 1 scoop vanilla shakeology or high quality protein powder 1/2 cup egg whites (or 3 egg whites) 1/2 cup oatmeal (uncooked) 1/2 medium banana 1/2 cup blueberries 2 tsp.

9 WEEKEND PROTEIN PANCAKES 1 scoop vanilla shakeology or high quality protein powder 1/2 cup egg whites (or 3 egg whites) 1/2 cup oatmeal (uncooked) 1/2 medium banana 1/2 cup blueberries 2 tsp. baking powder Place raw, uncooked oatmeal in a blender or food processor and blend until it becomes fine flour. Add eggs, banana, protein powder, and baking powder and pulse blend until smooth. Toss blueberries into the batter and mix using a spatula or spoon. Place a skillet on medium-high heat and measure out about 1/8 cup or 2 tbsp of batter per pancake. Cover the pancakes while they cook to help the inside cook faster. Cook them for about 45 seconds to 1 minute on the first side, and then about seconds on the other side. 7

WEEKEND EGGS 2 Eggs 6 asparagus 5 brussels sprouts 1/2 yellow onion 1/4 red pepper handful of spinach Sauté vegetables in 1 tsp coconut oil for 5 minutes.

10 WEEKEND EGGS 2 Eggs 6 asparagus 5 brussels sprouts 1/2 yellow onion 1/4 red pepper handful of spinach Sauté vegetables in 1 tsp coconut oil for 5 minutes. Make a hole in the middle of the pan and crack to eggs in the center. Season with Himalayan salt, pepper and cover pan. Let sit 3 minutes and serve veggies and eggs over spinach or serve eggs over sweet potato hash. 8

SWEET POTATO HASH 2 large sweet potatoes 4 tbsp. olive oil, divided 1/2 red onion, chopped 1 red bell pepper, chopped 1/4 cup green onions 2 cloves garlic, chopped 2 tsp.

11 SWEET POTATO HASH 2 large sweet potatoes 4 tbsp. olive oil, divided 1/2 red onion, chopped 1 red bell pepper, chopped 1/4 cup green onions 2 cloves garlic, chopped 2 tsp. smoked paprika Kosher salt and freshly ground black pepper 2 tbsp. chopped fresh parsley Microwave sweet potatoes for 3 min just to soften a bit Meanwhile, heat 2 tablespoons oil in a large skillet over mediumhigh heat. Add the red onions, bell peppers, green onions, and garlic, and saute until tender and lightly golden, 5 to 6 minutes. Season with salt and pepper and remove to a bowl. Add the 2 tablespoons oil to the skillet, and then add the drained and dried sweet potatoes. Cook in a single layer, stirring occasionally, on medium heat until they are tender, about 6 minutes. Increase the heat to high and cook, without stirring, until the potatoes are golden and crisp, about 2 more minutes. Sprinkle with the smoked paprika and gently stir in the onion mixture and parsley Serve with fried or scrambled eggs if desired. 9

12 H E A L T H Y & F L A V O R F U L L U N C H E S

13 BEEF BURGER LETTUCE WRAP 4-ounce lean beef patty, cooked 2 large romaine or Bibb-leaf lettuce leaves Sliced pickles Sliced tomato 1 tbsp. low-fat Thousand Island dressing (optional) On The Side: Carrots, red peppers and cucumbers 1 tbsp. hummus Assemble your burger and serve with the sides. 11

TURKEY MEATBALLS 1 pound 97 percent fat-free ground turkey 1/2 cup cooked quinoa 1 egg, lightly beaten 1 tbsp. fresh oregano or 1 teaspoon dried 1 tsp. dried thyme 1/4 to 1/2 tsp.

14 TURKEY MEATBALLS 1 pound 97 percent fat-free ground turkey 1/2 cup cooked quinoa 1 egg, lightly beaten 1 tbsp. fresh oregano or 1 teaspoon dried 1 tsp. dried thyme 1/4 to 1/2 tsp. kosher salt, to taste 1/2 cup minced onion 2 garlic cloves, minced Olive oil spray Two 24-ounce jars low-sodium marinara sauce In a large bowl, combine the turkey, quinoa, egg, oregano, thyme, and salt. Coat a skillet with olive oil spray, place it over medium low heat, and sauté the onion and garlic until translucent, 2 to 4 minutes. Cool. Combine the onion and garlic with the turkey mixture. Roll the mixture into 2-inch meatballs. Pour the marinara sauce into a large pot and gently add the meat balls. Turn the heat to medium, cover, and bring to a simmer, then reduce the heat to medium-low and cook for 20 minutes, or until the meatballs are cooked through. Serve over Zoodles or spaghetti squash. 12

FRESH CAPRESE WITH ZOODLES 2-3 medium to large organic zucchini 8 oz. of organic sweet grape, cherry or mixed medley tomatoes 4 oz. fresh Italian whole milk mozzarella balls packed in water 1 tbsp.

15 FRESH CAPRESE WITH ZOODLES 2-3 medium to large organic zucchini 8 oz. of organic sweet grape, cherry or mixed medley tomatoes 4 oz. fresh Italian whole milk mozzarella balls packed in water 1 tbsp. of balsamic vinegar (Bariani brand is our favorite!) 1 tbsp. extra virgin olive oil 1 clove of garlic, minced 2 heaping tbsp of fresh basil, minced 1/2 tsp sea salt Pinch or tsp. freshly ground black pepper Using veggetti, make zucchini noodles; set aside. Cut tomatoes into halves. Drain water from mozzarella balls and cut into bite-sized pieces (do not use if you are dairy free). Mince fresh basil and garlic. Then, place all of the ingredients, except the zucchini noodles, into a large mixing bowl and combine well. Use a little olive oil in a sauce pan and sauté zoodles for 2 min. Season to taste. Use tongs to transfer zucchini noodles to a large serving bowl and top with the caprese. I like to serve it with grilled chicken or fish. 13

16 QUINOA SALAD 1/2 cup cooked quinoa 1 tbsp. EVOO 1 tbsp. fresh lemon juice 2 tbsp. finely chopped parsley or cilantro 1 tbsp. finely chopped mint leaves (optional) ¼ large tomato, diced ¼ cucumber, peeled and diced 5 Kalamata olives, chopped Toss together the EVOO, lemon juice, parsley or cilantro, and mint leaves. Gently stir in the tomato, cucumber, and olives. This recipe works best when premade and chilled for 1 hour. Serve with 2 tbsp. hummus, 10 baby carrots, and 5 red pepper strips. 14

TACO SALAD ½ cup cooked ground turkey 2-3 cups chopped romaine ¼ cup chopped tomato 1 sliced green onion 1/8 avocado 2 tbsp. nonfat plain Greek yogurt 2 tbsp.

17 TACO SALAD ½ cup cooked ground turkey 2-3 cups chopped romaine ¼ cup chopped tomato 1 sliced green onion 1/8 avocado 2 tbsp. nonfat plain Greek yogurt 2 tbsp. salsa 1/8 cup low-fat shredded cheddar (optional) Season turkey according to taste (I use chili powder, cumin, and red pepper) and serve over the remaining ingredients. 15

QUINOA AND ASPARAGUS 1/2 cup quinoa 1/2 tsp. olive oil 1/2 small onion, chopped 1 garlic clove, sliced 1 bunch asparagus For the Dressing: Juice from 1/2 lemon 2 tbsp.

18 QUINOA AND ASPARAGUS 1/2 cup quinoa 1/2 tsp. olive oil 1/2 small onion, chopped 1 garlic clove, sliced 1 bunch asparagus For the Dressing: Juice from 1/2 lemon 2 tbsp. olive oil 1 garlic clove, crushed 1/2 tbsp. yellow mustard 1/2 tbsp. sugar 1/4 teaspoon sea salt pinch pepper Preheat the oven to 400 degrees. Place the quinoa, the garlic, chopped onion, olive oil, and one cup of water in a medium sized pot. Bring the quinoa to a boil, then reduce the heat to low and cover. Cook for 15 minutes until the quinoa is fluffy and the little ring around the quinoa has loosened. While the quinoa is cooking, place the asparagus on a lightly oiled cookie sheet and drizzle the asparagus with a little bit of olive oil, and sprinkle with salt. Bake the asparagus at 400 degrees for 6-8 minutes, until bright green and crisp tender. While the asparagus cooks, prepare the dressing: combine the lemon juice, olive oil, mustard, sugar, garlic, salt, and pepper in a small jar with a lid. Shake will to mix thoroughly. Place the quinoa and asparagus in a bowl and drizzle with the dressing. Toss to coat. You can add pine nuts or sliced almonds. 16

19 D E L I C I O U S D I N N E R I D E A S

20 STUFFED BELL PEPPER Olive oil spray 1 cup diced zucchini 1 cup diced tomatoes 1/2 cup sliced mushrooms 3 tbsp. low-sodium marinara sauce 1 cup cooked lentils (simmer 1/2 cup uncooked lentils in 1 1/2 cups broth for about 20 min.) Pinch of garlic powder Pinch of salt 1 large bell pepper, cored, seeded, and halved lengthwise 1 teaspoon chopped fresh cilantro or parsley (optional) Preheat oven to 375 F. Coat a skillet with olive oil spray and heat over medium heat. Add the zucchini, tomatoes, mushrooms, and marinara sauce and cook until the veggies are soft, about 5 minutes. Remove from heat and stir in the lentils, garlic powder, and salt. Stuff each pepper half with the lentil mixture, place the pepper halves on a baking sheet, and bake for 15 to 20 minutes, until the pepper is tender. Remove from the oven and garnish with the fresh herbs, if using. 18

21 CHICKEN STIR-FRY 2 tsp. minced scallion 4 tsp. rice wine vinegar 2 tsp. reduced-sodium soy sauce 2 tsp. minced peeled fresh or jarred ginger 1 tbsp. prepared hoisin sauce Olive oil spray 12 ounces chicken breast, cut into small strips 1 cup halved baby carrots 2 cups broccoli florets 1/2 cup canned sliced water chestnuts, drained 1/2 cup snow peas 1 cup sliced mushrooms 1/2 cup canned bamboo shoots, drained In a small bowl, combine the scallion, vinegar, soy sauce, ginger, and hoisin sauce. Set aside. Mist a wok or sauté pan with live oil spray and place it over high heat. Add the chicken and stir-fry until cooked through, 5 to 7 minutes. Remove to a bowl. Throw the carrots, broccoli, and hoisin mixture into the pan and stir-fry until the veggies are cooked but still crunchy, about 5 minutes. Add the water chestnuts, snow peas, mushrooms, bamboo shoots, and cooked chicken and stir to combine; cook for 1 to 2 minutes to heat through. Serve hot. 19

GUILT-FREE CAULIFLOWER PIZZA 1 head of cauliflower - 1 cup cooked, riced cauliflower per pizza (one head yields enough for 3 pizzas) 1 cup shredded mozzarella cheese 1 egg, beaten 1 tsp dried oregano

22 GUILT-FREE CAULIFLOWER PIZZA 1 head of cauliflower - 1 cup cooked, riced cauliflower per pizza (one head yields enough for 3 pizzas) 1 cup shredded mozzarella cheese 1 egg, beaten 1 tsp dried oregano 1/2 tsp crushed garlic 1/2 tsp garlic salt Olive oil (optional) All natural pizza sauce, shredded cheese and your choice of toppings - my favorites are turkey pepperoni, black olives, any color bell peppers, cooked onions Cauliflower Crust: Take your head of cauliflower and remove the stem and leaves. Chop florets into chunks. Place chunks into a food processor or high end blender and pulse until the cauliflower looks like grain. Do not over mix, or it will puree. Cauliflower can be grated if you do not have a food processor. You will only actually be using one cup per pizza (this yields about 3), so you don t have to chop it all if you aren t prepared to make some extra crusts. Place riced cauliflower in a microwave safe bowl and microwave for 8 minutes. Do not add anything here! Making the Pizza: Preheat the oven to 450, and spray cookie sheet with cooking spray. In a medium bowl, mix together cauliflower, mozzarella cheese and egg. Add oregano, crushed garlic and garlic salt, stir.. Transfer mixture to the cookie sheet and press out to about 9 inches around. Now you can brush the surface with olive oil if you would like it for help with browning. Bake for 15 minutes. Remove from oven and top with pizza sauce and toppings, then with the cheese. Depending on the toppings you use, you may want to precook them, since this is just a broil. I pre-cooked the onions and peppers a bit by sautéing them in a pan with 1 tsp. olive oil for about 5 min. Place pizza under the broiler and cook just until the cheese is melted. Serve with a yummy salad! 20

23 ZUCCHINI "SPAGHETTI" 2 tsp. olive oil 1 garlic clove, minced 3 medium zucchini, julienned or use veggetti 1/2 cup low-sodium marinara sauce Dash of freshly grated Parmesan cheese Heat the olive oil in a sauté pan over medium heat. Add the garlic, zucchini, and squash and cook for 3 to 4 minutes, until the vegetables soften but aren't mushy. Top with the marinara sauce and turkey meatballs and the Parmesan cheese. 21

24 STEAK, SWEET POTATO FRIES AND VEGGIES Two 4 oz. beef steaks Lean cuts like loin, flank, or skirt 1 tbsp. soy sauce 1 tbsp. black pepper 1 garlic clove, crushed for the marinade Red pepper flakes (optional) Choice of green vegetable. (My favorites are broccoli, asparagus or brussles sprouts) 1 large or 2 medium sweet potatoes cut into fries Marinate steak an hour before grilling or overnight, in soy sauce, black pepper, crushed garlic, and red pepper flakes (optional). Grill steak to desired doneness. For sweet potato fries, lay out chopped fries in a single layer on a baking sheet. Coat with olive oil, season with salt, pepper, and rosemary. Toss around so they are coated evenly and bake at 400 degrees for minutes, flipping fries half way through until golden brown and slightly crisp. For the veggies, cut up into bite size pieces and season w/ salt, pepper, and garlic salt and bake with sweet potato fries for min. 22

25 CHICKEN TACOS WITH BEANS AND QUINOA Two 6-oz. chicken breasts, grilled and then diced 5 tbsp.. pico de gallo 1 tbsp. plain greek yogurt 4 small whole wheat flour tortillas 1/2 avocado peeled and sliced 5 sprigs fresh cilantro 2 cups of black beans, cooked 2 1/2 cups of quinoa, cooked Assemble chicken taco ingredients on tortillas. Top with avocado slices. Serve with 1/2 cup of black beans and 1/3 cup of cooked quinoa, seasoned with cilantro, salt and pepper. Makes 4 tacos. 23

26 S A T I S F Y I N G S N A C K S O R G A N I C. C O M

27 VEGGIES AND HUMMUS 2 cups carrots & celery 2 tbsp. store-bought hummus Serve together and use veggies for dipping. Enjoy! APPLE AND NUT BUTTER 1 green apple 1 tbsp. of almond or cashew butter Slice the apple and use for dipping. SALSA BOATS 2 large hard boiled eggs 1tsp Dijon mustard 2 tsp. fresh salsa Prepare as you would a deviled egg, and top with salsa. PEANUT BUTTER GREEK YOGURT DESSERT 1 cup Greek yogurt 1 heaping tbsp. creamy peanut butter or PB2 1 heaping tbsp. honey or maple syrup Pinch of salt 1/4 cup semisweet chocolate chips In a bowl, combine yogurt, peanut butter, agave (or honey or maple syrup) and pinch of salt and stir well until creamy. Stir in chocolate chips and serve. 25

28 RICE CAKE DELIGHTS 2 plain rice cakes 1 tbsp. cream cheese Sliced apple Spread cream cheese onto rice cakes and top with apple slices. For an extra-flavorful option, sprinkle some cinnamon on top. Enjoy! RAW ALMOND BUTTER BARS Ingredients for the base: 1 cup raw almonds, ground into a meal 1/2 cup rolled oats, ground into a flour 1/4c natural peanut butter or any nut butter OR 1/4c PB2 3 tbsp. coconut oil, warmed if necessary 3 tbsp. pure maple syrup 1/2 tsp. cinnamon 1/2 tsp. pure vanilla extract Pinch sea salt Ingredients for the topping: 4 tbsp. coconut oil 4 tbsp. pure maple syrup 3 tbsp. cocoa powder Pinch sea salt Add almonds and oats into a high-speed blender and blend on high until a flour forms. Dump into a large bowl and break up any clumps with your fingers. Add the nut butter, coconut oil, maple syrup (or agave), cinnamon, vanilla, and salt into the bowl. Stir until thoroughly combined. The dough should be fairly sticky like cookie dough. Lightly grease a small square 8x8 pan with coconut oil. Spread almond dough on bottom of pan and pat down. To make the chocolate sauce: Whisk together the coconut oil, sweetener, cocoa powder, and salt until no clumps remain. Spoon the sauce over top of dough. Place in the freezer in a flat area for minutes, until firm. These are best consumed straight from the freezer. 26

29 PEANUT BUTTER PROTEIN BITES 2 cups natural peanut butter, crunchy 1/2 cup agave nectar or honey 2 scoops Protein powder, vanilla flavor Sea salt, to taste Water, as needed. 2 cups dark chocolate 1 tsp. vanilla extract Mix peanut butter, agave nectar, protein powder, sea salt and water in a large bowl. Roll mixture into balls (approx.1 tablespoon per ball) and place in a dish, then refrigerate for minutes. In a small pot, melt the chocolate over medium-low heat, stirring often, until smooth. Stir in 1 teaspoon of vanilla extract. Line a baking sheet with wax paper. Remove balls from refrigerator. Dip into melted chocolate and arrange on baking sheet. Let set for minutes, then place in the refrigerator for another minutes before serving. 27

Quinoa Salad. Ingredients

Quinoa Salad. Ingredients hydrating Salad Notes: marinate in the lime juice for a while, make this the night before eating. Cucumber, Black Bean, Corn, Tomato, and Avocado Salad 1 English cucumber, diced 1 can black beans, rinsed