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Four Easy, Healthy Recipes from Our Align Family

Updated: Nov 3, 2020

We understand the challenges surrounding preparing a healthy meal. Often, it takes longer, ingredients aren’t available, the kiddos won’t eat it, you’re tired, etc. We know because we feel the same difficulties! Coaches & clinicians aren’t immune to healthy eating barriers J. Addressing those barriers are for another day’s blog. Today, we are bringing you a few sample recipes that are EASY & HEALTHY. We polled our current clients, & they shared with us the following:

1. Sheet Pan Fajitas (from Laughing Spatula). Recommended by Sarah Z. She said that even her kids love it!

Ingredients:

  • 1# chicken breasts, sliced thinly

  • 1 each of red, green, & yellow bell peppers, sliced

  • 1 onion, halved & cut slices

  • ¼ cup olive oil

  • 2 tsp chili powder

  • 1 tsp cumin

  • ½ tsp garlic powder

  • Pinch of chili flakes

  • 1 tsp salt

  • ½ tsp ground pepper

  • *Consider using ½ - 1 packet of fajita seasoning in place of all the spices listed

Instructions:

  • Preheat oven to 400.

  • In small bowl, combine oil & all seasonings (or fajita seasoning).

  • Toss chicken, veggies, & oil mixture together on a large sheet pan with one-inch edge.

  • Spread out evenly.

  • Bake for 25-30 minutes until chicken is cooked & the veggies are soft with a crispy edge.

  • Serve on a salad or on top of rice or fill a tortilla!

  • Add any toppings you’d like, such as sour cream, avocado, salsa, shredded cheese. Consider using plain Greek yogurt instead of sour cream!

2. Crockpot Chicken Tacos. Recommended by Kristin P. She’s mentioned that she is not super skilled in the kitchen, so she appreciates the ease of this one!

Ingredients:

  • 2# chicken breast

  • Taco seasoning

  • 16 oz salsa (K-Pop suggests tomatillo)

  • Sour cream / plain Greek yogurt, shredded cheese, bell peppers, jalapenos, lettuce, pico de Gallo, etc. for topping!

Instructions:

  • Sprinkle taco seasoning on both sides of chicken breasts.

  • Place in bottom of crockpot. Add entire jar of salsa.

  • Cook on low for 4-6 hrs.

  • Shred chicken.

  • Add any toppings you’d like, & serve / enjoy!

3. Easy Sweet Potato & Black Bean Burrito Bowls (from Chelsea’s Messy Apron). Recommended by Lisa G. She adds chicken, & says it is delicious, even her son likes it!

Ingredients:

  • 1-2# chicken breasts, cut up into bite-sized chunks & cooked

  • 1 cup brown basmati rice (or any type!)

  • 2 large sweet potatoes (~4 cups)

  • 2 red bell peppers

  • ¼ cup olive oil, separated

  • ½ tsp paprika

  • ½ tsp chipotle chili powder (or chili powder)

  • ½ tsp each of salt & pepper

  • 1 can (15 oz) black beans, drained & rinsed

  • Toppings: cilantro, fresh lime, avocado(s), jalapenos (optional)

  • Dressing (alternatively, use a Southwest style oil-based dressing from the store!):

  • ½ cup full fat regular mayo

  • 3 tbsp freshly squeezed lime juice (or ¼ tsp lime zest)

  • 1/8 tsp ground cumin

  • ¼ tsp paprika

  • ½ tsp chili powder

  • 1 tsp Sriracha or hot sauce

  • Pinch of salt & black pepper

Instructions:

  • Preheat oven to 425.

  • Start by cooking the brown rice according to package. Allow to cool before assembling into the bowls.

  • Peel sweet potatoes & chop into bite-sized chunks. Slice bell peppers & set aside.

  • Toss the potatoes with 3 tbsp olive oil, paprika, & chili powder.

  • Place potatoes in oven for 15 minutes. Remove from oven & add in sliced peppers & toss around with remaining 1 tbsp oil.

  • Return to oven & cook for another 15-20 minutes or until peppers are crisp tender & potatoes are tender.

  • Remove & toss on the tray with rinsed & dried black beans.

  • Allow these roasted veggies to cool down to just above room temp.

  • While everything is cooking, in a small bowl, combine all dressing ingredients & whisk together until completely combined.

  • Prep the toppings.

  • Cook the chicken.

  • Make the bowls: fill bowl with cooked & cooled rice, top with cooled veggies & beans, add chicken, add toppings & dressing.

  • Enjoy immediately!

4. High Protein Dreamsicle Smoothie (loosely based on Macrostax version). Recommended by me (Coach Ana)! Since I’m currently 10 weeks post-partum & breastfeeding, I’ve added a few additional ingredients. I’m fairly certain you could split this between kiddos for a dessert / treat! This makes an excellent breakfast, dessert, &/or post-workout fuel. This recipe is also great because you can EASILY vary it – try it with different fruits as the base!

Ingredients:

  • ½ - 1 cup frozen mango chunks

  • ½ medium banana, sliced & frozen (meh, I just used room temp!)

  • 1/3 cup frozen riced cauliflower

  • 1 scoop vanilla protein powder

  • ¼ cup quick-cooking oatmeal

  • ½ - 1 cup almond milk, unsweetened

  • Water as needed to obtain desired consistency

  • 1 tbsp ground flaxseed meal (optional)

  • 1 tbsp almond butter (optional)

  • ½ tbsp chia seeds (optional)

Instructions:

  • Add all ingredients to blender. Blend! Enjoy.

Healthy, mindful eating does NOT have to be difficult. You do not need to count macros &/or be super strict to find success! Consistency & moderation are keys. Guilt & regret have no place in a healthy lifestyle. We are here to guide you.

If you’d like more recipes & other guidance, send us an email!

If you take any of these recipes for a test-drive, comment how it goes – did you like it? Did you make any changes to the recipe? Did your family also enjoy it?

Cheers,

Ana

Ana Grimh, DPT, BA, CSCS, FMS-1, CF-L2 Trainer Doctor of Physical Therapy, University of Wisconsin - Madison Owner/Mastermind

Align Wellness Services, LLC












 

References

1. Laughing Spatula. Sheet pan fajitas. Accessed July 12, 2020: https://laughingspatula.com/sheet-pan-fajitas/

2. Chelsea’s Messy Apron. Easy sweet potato & black bean burrito bowls. Accessed July 13, 2020: https://www.chelseasmessyapron.com/easy-sweet-potato-black-bean-burrito-bowls/

3. Macrostax. High protein dreamsicle smoothie. Accessed July 12, 2020: https://www.macrostax.com/recipes/high-protein-dreamsicle-smoothie

Macrostax. Smoothie jars. Accessed July 12, 2020: https://www.macrostax.com/recipes/smoothie-jars

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