We have a client that wants to share her
Nutritious & Delicious journey with you on her
Hilarious new mom, Rachel knows what its like to be a busy parent and how the struggle is real. Training for a marathon while working, raising a monkey and taking care of her health to lose the baby weight is her challenge this year.
Follow Rachel’s journey and be inspired to become a Nutritious & Delicious member too.
Recipe Preparation for: Fried Egg & Feta Sandwich
INGREDIENTS:
2 each Bread whole wheat – slice
1 wedge (1.33 oz) Cheese. feta
1 large Egg, whole raw, fresh
1 teaspoon Mustard. Maille Multi-grain
1 teaspoon Oil, coconut
0.5 cup. sliced Peppers, sweet, red. raw
0.5 teaspoon, ground Spices, oregano, dried
1 dash Spices, pepper, black
0.5 cup Spinach. raw
0.25 Tomato sliced
DIRECTIONS:
Cook egg first on a flat skillet with coconut oil, cook firm or leave egg yolk runny for desired taste. Gently cook the red peppers in the same skillet until soft and tender, Toast bread and top with deli mustard, spinach leaves. and tomatoes. When egg is still hot add to sandwich and put the feta on top to melt, Add grilled red pepper and top with desired black pepper. hot sauce and herbs.
Makes one serving.
Nutrition Information per Serving
Calories: 381.91
Fat: 19.48g
Carb 35.44g
Protein: 18.51g
Recipe Preparation for: Protein Pancakes (GF)
INGREDIENTS:
1/2 cup Cereal. oats. old fashioned, dry
1 teaspoon Cinnamon
0.5 cup Cottage Cheese – 1% fat
0.5 cup Egg. white, raw, fresh
1 cup Fresh blueberries
1 teaspoon Oil, coconut
2 tablespoon Syrups. maple
1 teaspoon Vanilla extract
DIRECTIONS:
Mix all ingredients together except berries and maple syrup in a bowl, pour into little pancakes on a hot flat grill that has been basted in coconut oil. Flip once bubbles are forming on the top of the pancakes and turn the temp down to medium. Make sure you watch them carefully so they do not burn on either side. Once cooked add to a plate and top with fresh berries and maple or agave syrup.
*If you are Celiac, please buy gluten free oats in organic isle
Makes 2 servings.
Nutrition Information per Serving
Calories: 272.16
Fat: 4.53g
Carb: 42.26g
Protein: 16.81g
Recipe Preparation for: Heaven In A Bar (GF)(DF)
INGREDIENTS:
0.25 cup Honey
0.5 cup Nuts. almond butter, plain, without salt added
1 cup, sliced Nuts. almonds
0.5 cup. shredded Nuts. coconut meat. dried (desiccated). sweetened. shredded
0.5 cup Oil, coconut
0.5 cup (not packed) Raisins. golden seedless
0.25 cup Seeds, flaxseed
2 teaspoon Vanilla extract
58 gram(s) (Zazubean) 70% Chocolate Nutbar (VG)(GF)
DIRECTIONS:
Place almonds, ground flax, dried fruit, coconut, almond butter in a food processor Pulse briefly to combine.
In a small saucepan melt coconut oil over low heat, remove then stir in honey and vanilla.
Add coconut oil mixture to food processor and pulse until it forms a coarse paste Press mixture into a greased 8X8 baking glass dish.
chill in fridge until mixture is hard and then over low heat in a double broiler melt chocolate pieces until runny spread over bars and put back in fridge for 30 min cut into 15 bars.
1 bar is a serving
Makes 15 servings.
Nutrition Information per Serving
Calories: 235.14
Fat: 18.91g
Carbs: 15.34g
Protein: 4.22g
Recipe Preparation for: Tropical Kale Storm Smoothie (DF)(GF)(VG)
INGREDIENTS:
2 cup Almond Breeze, unsweetened vanilla almond milk
0.5 each Banana • med 8″
0.5 cup, chopped Kale, raw
3 wedge yields Lime juice, raw
0.5 cup pieces Mangos, raw
2 slice Pineapple fresh. slice approx 3.5″
DIRECTIONS:
Place almond milk and kale in a blender. mix until smooth. add in fresh pineapple rings. frozen mango and frozen banana. Squeeze in lime wedges for taste, Blend on high until smoothie is creamy. Serve in a frosty mug or over ice.
Makes one serving
Nutrition Information per Serving
Calories: 284.16
Fat 7.74g
Carb: 54.70g
Protein: 5.37g
Recipe Preparation for: Crock-pot Pork Chili
INGREDIENTS:
16 oz Pork, fresh, ground, raw
1 cup Kidney beans, cooked or canned
1 cup Beans. baked, canned, with pork and tomato sauce
10 strips Peppers. sweet. yellow, raw
0.5 each Pepper/Red or Green
0.5 cup chopped Onions, yellow, sauteed
1 tablespoon Spices, chili powder
1 dash Spices, pepper, black
1 teaspoon, ground Spices, basil, dried
0.5 teaspoon Franks hot sauce
1 cup Tomatoes, red, ripe, canned. stewed
DIRECTIONS:
In a hot skillet cook pork until browned and tender.
In a large crockpot add all ingredients and place on low to cook for 4.5 hours approx. make sure kidney beans are rinsed in cold water before adding them to the chili to drain off excess salt.
Serve hot
Makes 6 servings.
Nutrition Information per Serving
Calories: 307.31
Fat: 17.63g
Carb 20.46g
Protein: 18.35g
Recipe Preparation for: Swiss Turkey Burgers
INGREDIENTS:
1 teaspoon Franks hot sauce
1 teaspoon Ground black pepper
16 ounce(s) Lean ground turkey, raw
3 teaspoon Mustard
1 teaspoon Oil, coconut
1 dash Salt, table
1 teaspoon, ground Spices, oregano, dried
1 tablespoon Spices, parsley, dried
1 medium Zucchini – baby, raw
4 slice (1 oz) Cheese. swiss
DIRECTIONS:
In a large glass bowl mix ground turkey, grated zucchini, mustard and spices together (the hot sauce is optional). Use a half cup measure that is round in shape and add a little mixture into it to form burger patties. Should make about 4-6.
Coat a flat pan for the stove-top or a grooved grill thoroughly with coconut oil and heat high to sear the outside of the burgers for a few minutes for the brown colour.
Turn it down to medium and let the burgers cook on both sides evenly, try not to flip the burgers more than once as they may break.
Once cooked and the middle is no longer pink, place cheese slices on top of the burger and let them melt while cooking for the last few minutes. Add optional hot sauce to top of burger for more kick.
Remove and eat with homemade yam or sweet potato fries
Makes 4 servings.
Nutrition Information per Serving
Calories 240.39
Fat: 8.98g
Carbs: 2.30g
Protein: 35.95g
Recipe Preparation for: Baked Candied Salmon(GF)(DF)
INGREDIENTS:
2-3 sprigs Dill weed, fresh
6×3 oz Fish, salmon. Atlantic, wild, cooked. dry heat
2 each Garlic clove
1 tablespoon Parsley, fresh
1 dash Salt. table
1 teaspoon Spices, pepper, black
0.5 cup Syrups. maple
DIRECTIONS:
Line a large baking sheet with tin foil, lay fish flat on top. Preheat oven to 400F
In a glass measuring bowl mix together all of the marinade ingredients. Pour over the fish slowly making sure to coat all over evenly, Bake in over for 15-20 minutes until fish is nice and flaky but still most in th middle.
Makes 6 servings.
Nutrition Information per Serving
Calories: 225.59
Fat: 6.95g
Carb 18.20g
Protein: 21.76g
Recipe Preparation for: Berry Hot Cereal (GF)(DF)(VG)
INGREDIENTS:
1 cup Almond Breeze, unsweetened vanilla almond milk
1/4 cup Cereal, oats. old fashioned, dry
1 cup Fresh blueberries
0.5 cup Quinoa. uncooked
2 teaspoon, ground Seeds, flaxseed
0.5 tablespoon Syrups, maple
12 fluid ounce(s) Water
DIRECTIONS:
Place water and quinoa in a saucepan and bring to a boil. Cover and let it cook slowly Reducing temp to simmer and let cook until quinoa is tender. Stir in oats and continue to cook for another 5 min. Remove from the heat and gently stir in maple syrup and flax-seed, fold in blueberries gently and top the hot cereal with almond milk, heat very gently on stove.
Note: If you are Celiac, please make sure to buy Gluten free oats from the organic section
Makes 2 servings
Nutrition Information per Serving
Calories: 278.91
Fat: 5.92g
Carbs: 49.45g
Protein 8.65g
