Here we are again for another addition to "What's For Dinner?"

Training busy parents who have not only work, but a family to feed. We understand it can become frustrating having to think of something after a long day.

We hope these easy to make and nutritious recipes help you take the thought process out of what to make and make something the whole family will enjoy. Knowing it is healthy and nutritious, is an added bonus!

Here is this weeks recipe...

Turkey Stuffed Mini Bell Peppers

Ingredients​

• 1 pound of 93/7 Ground Turkey (can sub the turkey out for lean beef or ground chicken if desired)
• 1 medium onion (chopped)
• 1 Egg white
• 1/4 cup grated Parmesan Cheese
• 1/2 Lightly Salted Rice Cake (Grounded)
• 1 bag of mini bell peppers (sliced in half and cleaned)

Instructions

• Saute onion just till tender (you do not need to add oil to cook the onions, watch the the onions cook till they are "wet"). If you like to lightly spray the pan with PAM, that is fine.
• Add Ground Turkey to onions and cook till brown (Seasoning- Garlic and Rosemary, or Poultry blend are great options)
• Drain meat, add grated Parmesan cheese, grounded rice cake, and more seasoning if desired. Add egg white to the mixture once the desired seasoning is achieved.
• Fill the pepper halves with the meat. 
• Bake at 400 degrees for about 20 mins (cooking time will vary)

Notes

• This is great to make in bulk for snacks or kids lunches. 
• For dinner a nice mixed salad will go great with this. 
• If you trained and looking for some extra carb sources to go with this. Sweet potatoes, steamed veggies, rice, quinoa, couscous are great options to add to the family dinner.

ENJOY!

That is a question that we will hear almost everyday if we are not prepared.

In this segment of "What's For Dinner", I am going to share with you my favorite low-carb recipe. It is a spin off a classic dish that we will go for when we do not have anything prepared.... Fried Rice!

To make it low-carb, we are substituting the rice with cauliflower.

This recipe is not only delicious, but extremely quick and easy to make.

Here it is!

Chicken Fried Rice (Low-Carb)​
Ingredients

• 1 medium Cauliflower, or 1-2 bags of diced cauliflower (you can find the bags at Kroger produce section)
• 2 chicken breasts
• 3 tablespoons of avocado oil
• 100 grams of carrots, chopped
• 100 grams of celery, chopped
• 2 garlic cloves, minced
• 2 eggs, beaten
• 6 green onion, chopped fine
• 2 tablespoons of soy sauce

Directions

1. You have the choice of putting the cauliflower in a food processor, but I love Krogers and other food companies for making food prep easier by doing the hard work already. Grab some bags of already diced cauliflower and save yourself some time!
2. {Prepare the chicken} Heat a skillet and add 1 tablespoon of avocado oil. Add chicken and cook till done. Take chicken off of the skillet and let it rest for 5 mins. After the 5 mins you can cut into cubes or strips before you add to the rest of the dish. You can save time on this step if you already have chicken precooked and ready to go (the power of food prep!!)
3. {Preparing vegetables} Heat a skillet or wok and add 1 tablespoon of avocado oil. Add the carrots, celery, and garlic. Stir fry until fragrant, about 5 minutes. Add the cauliflower, stir fry quickly to cook the cauliflower to a soft (but not mushy) texture.
4. {Finishing up} Make a well in the middle, turn the heat down, and add the eggs. Stir gently and continuously until the eggs are fully cooked. Add the chicken, stir it into the mixture. Stir in the soy sauce and green onions just before serving. 
   
5. Plate the dish and lightly drizzle some sesame oil on top of dish.
   
6. ​Enjoy!!
   

It is never fun fighting off the cold and flu. 

It causes you to take time off of at work, taking care of your family, and keep you away from the gym!

I do not want you to go through that. I want you to feel great everyday, be productive, achieve success, and live a healthy lifestyle. 

Below I have listed 5 action steps that will help you fight off the cold and flu. By doing these steps everyday on a consistent basis, your chances of experiencing the annoying cold and flu will become minimal.

Here are the 5 steps...

5 Action Steps to Fight the Cold and Flu

1. Consume healthy, portioned, nutrient-dense meals throughout the day. 3-4x/day
   
2. Maintain a consistent sleep schedule. 6 hrs./minimal, 8 hrs./maximal
3. Drink water. Consume your bodyweight in ounces to know how much water.
4. Manage your stress. Practicing a daily meditation routine is ideal.
5. Exercise. Get to the gym a minimal of 3 days/week.

The goal is to keep these steps in your routine everyday to ensure you are maintaining a healthy lifestyle. By doing so, you will find your energy, strength, and well being will be at an all time high!

If you need help to develop an action plan for any of these steps, message me. I will be happy to help.


John