Fueling

Beef Tenderloin with Asparagus

Beef-tenderloin-asparagus | Pam Bredenkamp | Health Coach

Ingredients
* 2-½ lbs (37 medium 5-1/4” to 7” spears) asparagus
* 22-28 oz raw beef tenderloin (should yield two 5-oz servings, depending on desired doneness of beef; use higher end of starting weight for well-done and extra well-done beef)

Marinade/rub:
* 2 Tbsp fresh parsley
* 2 tsp Dijon mustard
* 1 tsp olive oil
* 1 tsp fresh rosemary, minced
* 1 tsp fresh thyme, minced
* ¼ tsp freshly ground black pepper
* 2 cloves garlic, minced

Directions
Marinade/rub: Combine marinade ingredients in a bowl, setting aside a small portion of mix to be used for asparagus. Rub beef tenderloin with mixture, then wrap beef in plastic wrap, refrigerate, and allow to marinate for 30 minutes. While meat is marinating, preheat grill to medium heat and prepare asparagus by washing and trimming ends. Lay asparagus spears on aluminum foil (leave excess aluminum foil at the edges). Sprinkle remaining marinade mix over asparagus spears. Add 1-2 Tbsp water. Fold foil by tucking ends and creating a “tent.” Place on grill, leaving ends folded. Grill beef 15-25 minutes or until desired doneness. Continue to cook asparagus until al dente (tender-crisp).

Makes 4 servings - Per serving: ½ Lean protein, 3 vegetables, 1 ½ condiments

Sweet Lime Sriracha Chicken Lettuce Wraps

Sweet-lime-sriracha-chicken | Pam Bredenkamp | Health Coach

Ingredients:
• 36oz raw chicken cutlets, diced
• 6 cups lettuce for wraps
• 1 cup grape tomatoes
• ¼ avocado
• 1 cup green onion
• ½ cup cilantro
• 1 tsp lime

Marinade Ingredients:
• 4 tsp lime juice
• 5 tsp Sriracha sauce
• 1 Tbsp Splenda (Optional)
• 1/4 tsp garlic powder
• 1 tsp ground cumin
• 1/4 tsp chili powder
• 1/4 tsp sea salt
• 1 Tbsp water
• 2 tsp olive oil

Directions:
1. Combine marinade ingredients well.
2. Place in medium glass bowl (cover), or gallon ziploc. Add diced chicken cutlets.
3. Marinate 4 hours, or overnight, refrigerated, turning to coat occasionally.
4. Cook chicken in large, med-high preheated sauté pan, with 2 tsp olive oil.
5. Sauté uncovered until cooked through and the outside is crispy, about 6-8 minutes.
6. Serve immediately with lettuce leaves, tomato, avocado, green onion, cilantro, and fresh lime wedges.

Makes 4 servings
Each serving provides:
1 Leaner
1 Healthy Fat
3 Green
3 Condiments

 

Oven-Roasted Chicken Shawarma

This will soon become a family favorite! Baked chicken with a little attitude - oh yea!

Oven-Roasted-Chicken-Shawarma | Pam Bredenkamp | Health Coach

Ingredients:
• 2 Tbsp lemon juice
• 4 tsp olive oil
• 1 clove garlic, peeled, smashed and minced
• ¼ tsp kosher salt
• ½ tsp freshly ground black pepper
• ½ tsp ground cumin
• ½ tsp paprika
• ½ tsp turmeric
• ¼ tsp ground cinnamon
• ¼ tsp Red pepper flakes, to taste
• 36 oz raw boneless, skinless chicken breasts
• 1 cup scallions
• 2 Tbsp chopped fresh parsley

Directions:
Prepare a marinade for the chicken: Combine the lemon juice, 3 tsp olive oil, garlic, salt, pepper, cumin, paprika, turmeric, cinnamon, and red pepper flakes in a large bowl. Whisk to combine. Add the chicken and toss well to coat. Cover and store in refrigerator for at least 1 hour and up to 12 hours. When ready to cook, heat oven to 425 degrees. Use the remaining teaspoon of olive oil to grease a rimmed sheet pan. Add the scallions to the chicken and marinade, and toss once to combine. Remove the chicken and scallions from the marinade, and place on the pan, spreading everything evenly across it. Put the chicken in the oven and roast until it is browned, crisp at the edges, and cooked through, about 15 minutes. Remove from the oven, allow to rest 2 minutes, then slice into bits. Scatter the parsley over the top, surround with lemon wedges, and serve.

Makes 4 servings
Each serving provides:
1 leaner
1 healthy fat
3 condiments

Rockstare Food That Help You Stay Hydrated

rockstar-food-that-hep-you-stay-hydrated | Pam Bredenkamp | Health Coach

Food and hydration in every taste bite!

Whether it’s flushing the body of unwanted toxins, regulating body temperatures, or transporting nutrients to cells, water is a rock star when it comes to our health*. In addition to drinking water, foods can also fulfill some of your daily water needs. Here are some hard-working, hydrating foods according to health.com that can help contribute to your hydration:

  • Cucumbers. Cukes have a water content of 95.6% - the highest water content of any solid food. They are the perfect example of looking for opportunities to “eat your water”! With fiber and Vitamin C in every bite, cucumbers offer nutritional benefits as well.

  • Celery. At 95.4% water content, celery is another crunchy and satisfying veggie that will improve your daily water intake. What’s more, with just six calories per stalk, celery’s fiber and high water content work together to fill you up and curb your appetite.
  • Radishes. Full of Vitamin C, radishes boast a water content of 95.3%. In addition to water content, they’re a great source of catechin, an antioxidant that can reduce the formation of free radicals in the body, protecting cells and molecules from damage.
  • Tomatoes. With a water content of 94.5%, tomatoes are an excellent hydrating vegetable. In addition to tasting good, they’re particularly good for you, providing a wide quantity of nutrients like Vitamin C, potassium, folate and Vitamin K.
  • Cauliflower. These white florets are another rock star with a whopping 92.1% water content. Along with enjoyable crunch, this veggie is packed with vitamins and phytonutrients that provide nutritional benefits like strengthening bones and boosting the cardiovascular system.

Be sure to take advantage of the important benefits that hydrating foods play in a healthy diet. They not only replenish your fluids, they deliver other body benefits too!

Turkey Chili

This has become one of our winter weather favorites.  It's hearty, warm, and full of yummy with a little zip!

Turkey_Chili | Pam Bredenkamp | Health Coach

Ingredients:
* 30 oz. lean ground turkey (95-97% lean)
* 14.5 oz. can of diced tomatoes
* 30 oz. tomato sauce
* 4 tsp. chili powder
* 1/8 tsp. allspice
* 1/8 tsp. cumin
* 1/8 tsp. onion powder
* 1/8 tsp. garlic powder
* 1/8 tsp. salt
* 1 Tbsp. Splenda

Directions:
Brown the ground turkey and drain it. Add all ingredients to crockpot. Cook for 8 hours on low, or 4 hours on high. (Alternatively, you can cook this in an Instapot for about 20-25 minutes, or on the stove in a stock pot for about an hour.)

Note: If you prefer spicy chili, leave out the Splenda, add 1/2 tsp more chili powder and 1 tsp Mrs. Dash Southwest Chipotle Seasoning. Replace the can of diced tomatoes with Rotel.

Makes four servings.  Per serving: 1 Leaner Protein, 3 Greens, 3 Condiments

Chicken and Broccoli Stir Fry with Peanut Sauce

Chicken_Broccoli_Stir_fry | Pam Bredenkamp | Health Coach

OMG this is SOOO GOOD!  Every bite as good as a restaurants with a ton less fat and sodium.  As they say, "Try it - You'll like it!"

Ingredients:
* 1 Tablespoon canola oil
* 18 ounces chicken (cooked weight)
* 2 cloves garlic
* 2 teaspoons ginger
* 3 cups broccoli
* 3 Tablespoons water
* 3 Tablespoons PB2
* 1 Tablespoon soy sauce
* 1 Tablespoon rice vinegar

**Directions:**
Coat a nonstick pan with 1 teaspoon of oil. Sauté broccoli on medium heat until tender. Set aside in bowl. Add another teaspoon of oil to the same pan and cook the garlic and ginger for two minutes or until golden in color. Add chicken and sauté on medium heat until cooked through. While the chicken is cooking, make the sauce by adding the hot water to the PB2. Whisk until well mixed and then stir in the remaining ingredients. Add the broccoli and the sauce back into the pan. Toss until thoroughly mixed.

Makes 3 servings. Each serving provides: 1 Leaner, 1 Healthy Fat, 2 Greens, ½ Optional Snack, 1 Condiment