Healthy Greek Marinade

This Mediterranean inspired marinade is quick and easy to make. With Greek yogurt as the main ingredient, it won’t break any diet!

Here’s what you’ll need to get started:

Ingredients

1 cup of Greek yogurt
4-5 sprigs of dill chopped
1/2 lemon (squeezed for juice)
1-2 pinches salt
1 pinch black pepper

Directions

  1. Place the Greek yogurt, dill, lemon juice, salt and pepper in a ziplock bag or a shallow Tupperware with your favorite protein. 
  2. Place in the fridge for 30-60 minutes. 
  3. Your protein is ready to be cooked! 

Tropical Green Smoothie

This tropical smoothie is a simple and easy way to get your fruits and veggies in the morning! The flavors make me feel like I’m on a beach even when I’m stuck in quarantine!

What you’ll need to get started:

Ingredients

1.5-2 cups spinach (fresh)
1-1.5 cups coconut milk
1/2 frozen banana
1/3 cup frozen tropical fruit mix (I used mango, pineapple, strawberry and papaya)
1/4 cup ice
optional: 1 tbsp chia seeds

Directions

  1. Combine the coconut milk, spinach, frozen banana, frozen tropical fruit, ice (optional: chia seeds) into a blender.
  2. Blend until the smoothie is at desired texture and thickness. If the mixture is too thick, add a little extra coconut milk to thin out the smoothie.

This recipe serves 1.

Greek Yogurt W/ Gluten-Free Granola and Berries

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This breakfast was created from leftover ingredients in my fridge and pantry. I knew I needed to use these items or risk them spoiling. This is an example of how sometimes the simplest creations can be colorful and full of flavor.

What you’ll need to get started:

Ingredients

3/4 cup Greek yogurt
3/4 cup assorted berries (I used blueberries, blackberries, strawberries and raspberries)
1/4 cup gluten-free granola or granola mix

Directions

  1. Measure out 3/4 cup Greek yogurt in a bowl.
  2. Add 3/4 cup of assorted berries.
  3. Top with granola when you’re ready to enjoy this recipe.
  4. Mix and serve.

This recipe makes 1 serving.

4 Ingredient Balsamic Marinade

Sometimes less is more. This simple and easy marinade tastes amazing!

Here’s what you’ll need to get started:

Ingredients

1/4 cup of balsamic vinegar
2 tbsp of olive oil
1 pinch salt
1 pinch black pepper

Directions

  1. Place the vinegar, olive oil, salt and pepper in a ziplock bag or a shallow Tupperware with your favorite protein. 
  2. Place in the fridge for 30-60 minutes. 
  3. Your protein is ready to be cooked! 

Healthy Greek Chicken

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I love Mediterranean flavors. This dish was inspired from a picture I saw on Pinterest. I came across the Greek Chicken and knew I had to try to make my own version of the recipe. I also make my own tzaziki sauce and felt I could pull inspiration from this recipe. The end result, yum! It turned out way better than I expected. This chicken can be eaten as a main or as an ingredient in a salad or bowl.

Let’s get started:

Ingredients

1 package of chicken breast (I used thin sliced)
1 cup of Greek yogurt
4-5 sprigs of dill chopped
1/2 lemon (squeezed for juice)
1-2 pinches salt
1 pinch black pepper

Directions

1. Combine all ingredients in a shallow Tupperware or ziplock bag. Evenly coat meat with marinade and place in fridge for 30-60 minutes.
2. The chicken can be cooked on a grill or in the oven. If you choose to cook the chicken in the oven, preheat to 375 degrees.
3. Cook chicken to an internal temperature of 165 degrees. Cooking time will vary based on the size and thickness of chicken.

This recipe serves 4.

Pro tip: When trimming your chicken breasts, it’s important to try and get your pieces as evenly in size as possible. This will allow for more even cooking times. Additionally, if you do not purchase thin sliced chicken breasts, they can be butterflied to have the same effect. The thinner the meat cuts, the faster the cooking time.

Gluten-Free Fried Rice

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I love Asian inspired flavors. I wanted to take on a gluten-free option of one of my favorite dishes, fried rice. Before I found out I was gluten intolerant, I always thought the high sodium and oil content was what made me sick. However, since gluten-free is a little challenging from many Asian food establishments, I decided to take on my own healthier version to meet my dietary and weight loss goals. Every time I make this dish, I feel like I’m cheating on my diet. I fulfill my bad food cravings without impacting my waist line!

I created this recipe as a plant based meal. However, your favorite protein can be switched out for the garbanzo beans as an alternative for my carnivore friends. Additionally, you’ll see egg is added to this recipe. To make it vegan, simply remove the egg.

Here’s what you’ll need to get started.

Ingredients

2 eggs
1.5 cups of cooked white rice
1 cup of chopped white onion
1 can of garbanzo beans
1 bag of your favorite frozen stir fry veggies (I used Season’s Choice)
2 cloves of garlic finely chopped
1/4 cup gluten-free tamari soy sauce (low sodium if possible)
1/8 cup rice vinegar
1 tbsp of sesame oil

Directions

1. Heat olive oil in a wok or large fry pan over medium heat.
2. Scramble two eggs in a bowl and add them to the wok. The eggs will cook very quickly, so be sure to stir the eggs so they don’t burn.
3. Once the egg is solidified, add your chopped onions, garlic and cooked white rice to the wok. You want the rice to heat up to prevent it from getting soggy from the sauce. The oil will help to stiffen the rice slightly.
4. After a few minutes, add in 1/8 of the gluten-free tamari soy sauce along with the rice vinegar and sesame oil. Stir and evenly coat the rice mixture.
5. After a minute or so cooking, add the frozen stir fry veggie mix and the garbanzo beans to the wok. Stir occasionally.
6. Once the veggies are cooked through, add the remaining 1/8 cup of gluten-free tamari soy sauce to the wok. Stir. Let cook for an additional 1-2 minutes and remove from heat. Serve immediately.

This recipe makes 3 servings.