Recipe shared by Registered Dietitian, Molly Linek
A super easy and healthy mango salsa recipe for any occasion!
Yield
2 – 3 cups
Ingredients
● 2 mangoes, peeled and diced
● 1/2 cup diced red onion
● 1/2 cup chopped cilantro, omit if desired
● juice of 1 lime
● pinch salt, optional
● 1/4 cup diced jalapeno, optional
● 1/2 of a bell pepper, optional
● Instructions
Feel free to stir in any of the ingredient suggestions listed earlier in this post. The recipe is great for using up whatever fruit or veggies you have on hand.
To make the salsa, simply stir all ingredients together. Serve either cold or hot, and refrigerate leftovers in a covered container for up to four days. If you try it, be sure to rate the recipe below!
Recipe provided by Registered Dietitian, Molly Linek.
Total Time
5 minutes
Yield
1 1/4 cup
Ingredients
● 2/3 cup mashed ripe avocado
● 2 tsp white or cider vinegar
● 2 tsp lemon juice
● 3/4 tsp onion powder
● 1/8 tsp garlic powder
● 1/4 tsp salt
● 1/4 cup water
● 2 tbsp oil, or additional water for a low-fat mayo
Instructions
Combine all ingredients in a blender until smooth. Add more water if a thinner mayo spread is desired. If you want a spicy mayo, feel free to add a dash of hot sauce or cayenne. Store leftovers covered in the fridge, 3-4 days.
These cheesy broccoli quinoa bites are a super healthy breakfast or snack! Recipe from Chocolate Covered Katie (chocolatecoveredkatie.com)
Total Time: 1 hour 20 minutes
Yield: 8 large or 16 mini
Ingredients
● 1/2 cup uncooked quinoa
● 1 1/4 cup water
● 1/4 tsp salt
● 2/3 cup finely chopped broccoli (frozen is fine)
● 1/2 cup cheese shreds or nutritional yeast
● 1/2 tsp baking powder
● 1/4 tsp onion powder
● 1/8 tsp garlic powder
● salt + pepper
Instructions
(the mini bites firm up more quickly and are much easier to remove if you want to eat them the day they are made. The muffin-sized cups will peel off easily from the liners if you let them sit overnight in the fridge and reheat before eating.)
Line a muffin tin or grease a mini muffin tin very well. Set aside. Bring water to a boil.
-Add quinoa and salt, cover, and lower to a simmer. Simmer (covered) 35 minutes, then turn off heat and check on it. If quinoa is not yet light and fluffy, put the lid back on and let it sit without heat on for an additional 20 minutes.
-Preheat oven to 350 F. Stir all remaining ingredients into quinoa, and add salt and pepper to taste. (I like to add another 1/4 tsp salt.) Portion into the muffin tin, smoothing the tops.
-Bake on the center rack 22 minutes, then—never opening the oven door (important)—turn off the heat and let sit in the closed oven an additional 5 minutes.
-Let cool completely before going around the sides with a knife and removing from the muffin tin. Leftovers can be covered and refrigerated or even frozen.
This recipe comes by way of registered dietitian Molly Linek’s, student intern, Lily Mohseni.
chocolate chip protein recipe
Ingredients: *portions are very adjustable and can be fixed to your desired taste* Combine all ingredients into mixing bowl
➢ 1 cup of oats
➢ 1 cup of crushed walnuts
➢ 2⁄3 cup of shredded coconut
➢ 1⁄2 cup of chocolate chips
➢ 1/2 -1 cup of peanut butter (depends on how well your ingredients stick) ➢ 1 tbsp of chia seeds
➢ 1 tbsp of hemp seeds
➢ 1 tsp of vanilla extract
➢ 2⁄3 cup of honey
After creating a thick consistency, begin rolling the ‘dough’ into a ball (about the size of a golf ball) or fill about 1⁄2 of an ice cream scooper then place into the fridge!
Great as a quick breakfast, snack, or dessert!! Enjoy!
10 grams of Protein and 2 net carbs! Takes less than 5 minutes!
Total Time 5 minutes
Servings 5 protein bars
Ingredients
● 1/2 cup nut butter of choice (peanut butter)
● 3 tbsp protein powder (chocolate flavored)
● 1/4 tsp salt
● 1 1/2 tbsp monk fruit sweetener
● optional 4 oz ( sugar free chocolate chips) or regular chocolate chips
● optional add-ins of choice, such as chia seeds or hemp hearts
Instructions
1. Stir everything together except chocolate to form a dough. Shape into bars with your hands. If desired, dip in melted chocolate (I usually stir 2 tsp oil into the melted chocolate for a smoother sauce, but it’s not required). Chill to set.
2. Wrap in wax paper and plastic wrap for ease of a “grab and go” bar
Only 4 ingredients!
10 grams of Protein and 2 net carbs! Takes less than 5 minutes!
Total Time 5 minutes
Servings 5 protein bars
Ingredients
● 1/2 cup nut butter of choice (peanut butter)
● 3 tbsp protein powder (chocolate flavored)
● 1/4 tsp salt
● 1 1/2 tbsp monk fruit sweetener
● optional 4 oz ( sugar free chocolate chips) or regular chocolate chips
● optional add-ins of choice, such as chia seeds or hemp hearts
Instructions
1. Stir everything together except chocolate to form a dough. Shape into bars with your hands. If desired, dip in melted chocolate (I usually stir 2 tsp oil into the melted chocolate for a smoother sauce, but it’s not required). Chill to set.
2. Wrap in wax paper and plastic wrap for ease of a “grab and go” bar
Nutrition: Walking around in a mask wondering if you will ever have control over what is happening in your world? You’re Not alone. Start with small attainable everyday opportunities. What can I do NOW that gives my family the best to improve their immune system, stay healthy and live! Start with FOOD! We all have to eat and what we choose is even more important than ever. We already know that vegetables are packed full of vitamins and minerals but what we may miss is the phytochemicals, or plant chemicals, that have the power to neutralize assaults on our cells all the time! What do we have to do? EAT THEM! Seems simple but it is not always that easy. So one way to get in more veggies daily is to pair them with a tasty dip that also protects and sustains our bodies!
RED PEPPER HUMMUS
Ingredients
1/3 cup chopped roasted red peppers
1, 15 ounce can chickpeas, drained and rinsed
2 tablespoons extra virgin olive oil
1 tablespoon tahini
1 teaspoon paprika
1 teaspoon lemon juice
1/2 teaspoon kosher salt
Instructions
In a food processor, add all of the ingredients for the hummus and blend until smooth
Garnish with pomegranate seeds, olive oil, and sea salt (basil is optional)
Recipe provided by Registered Dietitian, Molly Linek:
Seriously so EASY!!!!!! You wont believe it tastes so good!
Total Time: 5 minutes
Yield: 9 – 12 bars
Ingredients
● 1/2 cup peanut butter (or any nut butter)
● 1/2 cup pure maple syrup, honey, or agave
● 1/4 cup butter or coconut oil ● 1/2 tsp pure vanilla extract
● 1/4 tsp salt
● 2 cups quick oats
● 1/4 cup cocoa powder
Instructions: ● Line an 8-inch square pan with parchment or wax. Set aside.
● Stir together the first three ingredients.
● Gently heat until the oil is melted and peanut butter is easily stir-able.
● Whisk in the vanilla extract and salt, stirring until completely smooth.
● Stir in the quick oats and cocoa powder until evenly coated.
● Smooth into the prepared pan, and press down with a spoon as hard as you can. Really pack it in.
● Freeze until firm enough to cut. Leftovers can stay out a few hours, but I like to keep them in the freezer for optimum freshness, where they last a few weeks.
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❇️The top 2 photos were taken August of 2017. Many may think I was pregnant, but that was far from the truth. I had my daughter in 2014 and my son in Aug. of 2016. 2017, was a time that not only was I going through frustration, anxiety, and feeling depressed, I was dealing with diastasis from my pregnancies. So those top photos were basically a representation of feeling defeated at that time.
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❇️The bottom two photos were taken June 2018, 24 lbs lighter and physically and mentally better. I am still in progress and excited about my healthy transformation.
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