2016 August

Bring to the table win-win survival strategies to ensure proactive domination. At the end of the day, going forward, a new normal that has evolved from generation.

August 26, 20160

SERVES: 4
Prep Time: 20 min.
Cooking Time: 26 min.
CONTAINER EQUIVALENTS (salmon patty, bun, wasabi cream cheese, and arugula):
YELLOW – 2
GREEN – 1
RED – 1
OILS – 1

INGREDIENTS: 
FOR WASABI CREAM CHEESE:
3 Tbsp. whipped cream cheese
½ tsp. prepared wasabi
FOR PATTIES:
1 lb. raw wild-caught salmon fillets, boneless, skinless, cut into 1-inch chunks
Finely grated peel (lemon zest) of 1 medium lemon
Juice of ½ medium lemon
1 Tbsp. Dijon mustard
1 large egg white (2 Tbsp.)
1½ tsp. finely chopped fresh dill
1½ tsp. finely chopped fresh chives
½ tsp. fine sea salt (or Himalayan salt)
¼ tsp. ground black pepper
Parchment paper
Nonstick cooking spray
FOR BUNS:
1 Tbsp. dried minced garlic
1 Tbsp. dried minced onion
2 Tbsp. cold water
4 gluten-free hamburger buns
1 large egg white (2 Tbsp.) +
2 Tbsp. cold water
½ tsp. poppy seeds
½ tsp. sesame seeds
¼ tsp. coarse sea salt (or Himalayan salt)
1 Tbsp. olive oil
4 cups baby arugula or Dill Cucumber
Salad (see separate recipe for Dill
Cucumber Salad)

DIRECTIONS:
1. To make wasabi cream cheese, combine cream cheese and wasabi in a small bowl; mix well. Cover and refrigerate until ready to use.
2. To make patties, place salmon, lemon peel, lemon juice, mustard, egg white, dill, chives, salt, and pepper in a food processor; pulse in approximately three 5-second pulses, or until finely chopped, but not so
fine that it becomes a paste.
3. Cut out four 5-inch x 5-inch squares of parchment. Arrange on a baking sheet; lightly coat with spray.
4. Spray your hands with spray; form salmon mixture into four 2-inch balls, pressing each one into a patty atop a piece of sprayed parchment.
5. Cover patties with plastic wrap; refrigerate at least 1 hour to set.
6. Preheat oven to 375º F.
7. To make buns, combine garlic, onion, and 2 Tbsp. water in a microwavesafe bowl; mix well. Microwave on high for 30 seconds. Set aside.
8. Line a baking sheet with parchment. Arrange buns, top side up, with equal space between. Set aside.
9. Combine egg white with 2 Tbsp. water in a small bowl; whisk to blend.
10. Brush top of each bun with egg white mixture; sprinkle with garlic mixture, poppy seeds, sesame seeds, and salt. Don’t worry if a little bit falls off the
buns.
11. Bake for 12 to 15 minutes, or until topping is golden brown. You can save this step until just before serving if you want warm buns to serve on.
12. Coat cast iron skillet with oil; wipe out excess oil with a paper towel, leaving just a thin layer (about ¼ tsp.) on the surface.
13. Heat skillet on medium-high for 2 to 4 minutes, or until oil just begins to smoke.
14. Place patties onto the skillet by using the parchment paper to pick up, invert them onto skillet, then gently peel off the parchment. Cook for 2½ to 3 minutes on each side, or until golden on the outside. Do not move
patties until they have cooked the full 2½ minutes per side for the mixture
to set. A thermometer should read 145º F.
15. Spread each bottom bun with 1 tsp. wasabi cream cheese. Top with salmon patty, 1 cup arugula, and finish with top bun. Enjoy!

TIPS:
• The Dill Cucumber Salad is the perfect side salad for these burgers. Add an additional GREEN container for 1 cup of the salad.
• Patties can also be grilled on an outdoor barbecue.

VARIATIONS:
• Serve salmon patty open-faced (1/2 of a bun) with wasabi cream cheese
CONTAINER EQUIVALENTS (per serving): YELLOW – 1 RED – 1 OIL – 1
• Serve salmon patty atop 1 cup arugula and 1 cup Dill Cucumber Salad
CONTAINER EQUIVALENTS (per serving): GREEN – 2 RED – 1

GROCERY LIST: 

FRUITS
1 lemon, medium
VEGGIES
1 package baby arugula
1 bunch chives, fresh
1 bunch dill, fresh
DAIRY
1 (8 oz.) container whipped cream cheese
BAKED GOODS
1 package hamburger buns, gluten-free
NUTS/SEEDS
1 jar sesame seeds
PROTEINS
1 carton egg whites or 2 large eggs
1 lb. wild-caught salmon, boneless
ESSENTIALS
1 jar black pepper, ground
1 jar Dijon mustard
1 jar minced garlic, dried
1 jar minced onion, dried
1 bottle olive oil
1 jar poppy seeds
1 jar sea salt (or Himalayan salt)
1 tube wasabi, prepared
BAKING SUPPLIES
1 can nonstick cooking spray
1 roll parchment paper



August 25, 20160

These muffins hit the sweet spot for me…I love the combo of orange and cherry together. SO yummy!

SERVES: 12 (1 muffin each)
Prep Time: 10 min.
Cooking Time: 20 min.
CONTAINER EQUIVALENTS (per serving):
PURPLE – ½
YELLOW – 1
BLUE – ½
OILS – 1½

INGREDIENTS: 
Nonstick cooking spray
1½ cups all-purpose gluten-free flour, sifted
½ cup almond flour, sifted
2 tsp. baking powder
½ cup chopped raw walnuts
1 tsp. sea salt (or Himalayan salt)
¼ cup extra-virgin organic coconut oil
2 Tbsp. all-natural peanut butter
¾ cup pure maple syrup (preferably Grade B)
1 Tbsp. finely grated orange peel (orange zest)
¾ cup fresh orange juice (approx. 1 to 2 medium oranges)
2 tsp. ground flaxseed
1 cup thickly sliced banana, very ripe (approx. 1 large banana)
1 tsp. pure vanilla extract
½ cup chopped fresh cherries

DIRECTIONS:
1. Preheat oven to 375º F.
2. Prepare 12 muffin cups by lining with muffin papers and lightly coating with spray.
3. Combine flour, almond flour, baking powder, walnuts, and salt in a large mixing bowl; mix well. Set aside.
4. Place oil, peanut butter, maple syrup, orange peel, orange juice, ground flaxseed, banana, and extract in blender; cover. Blend until smooth; approx. 30 seconds.
5. Add peanut butter mixture to flour mixture; mix until just moistened. Do not overmix.
6. Add cherries; fold until just mixed.
7. Spoon batter into prepared muffin cups. (One-quarter cup batter should fill each cup about three-quarters full.)
8. Bake for 18 to 20 minutes, or until tops are golden brown and a toothpick inserted into the center of a muffin comes out clean.
9. Remove from oven; allow to cool for 5 to 10 minutes before removing muffins from pan and cooling completely on a rack. Enjoy!

TIPS:
• Not all brands of all-purpose gluten-free flour are vegan, so be sure to check the label.
• Grade B maple syrup has a very strong, intense flavor that can be similar to molasses, and is perfect for baking

GROCERY LIST:

FRUITS
1 banana, large, very ripe
6 oz. cherries, fresh
1 to 2 oranges, medium
NUTS/SEEDS
1 bag ground flaxseed
1 bag walnuts, raw, chopped
ESSENTIALS
1 jar all-natural peanut butter
1 bag all-purpose flour, gluten-free
1 bag almond flour
1 can baking powder
1 bottle extra-virgin organic coconut oil
1 bottle maple syrup, Grade B
1 jar sea salt (or Himalayan salt)
1 bottle pure vanilla extract
BAKING SUPPLIES
1 can nonstick cooking spray



August 24, 20160

SERVES: 4
Prep Time: 10 min.
Cooking Time: 20 min.
CONTAINER EQUIVALENTS (per serving):
PURPLE – ½
YELLOW – ½ BLUE – 1

INGREDIENTS: 

3 Tbsp. mascarpone cheese
¼ tsp. pure vanilla extract
2 Tbsp. pure maple syrup (preferably Grade B)
½ medium orange, orange peel finely grated (orange zest), juice reserved
2 tsp. Kentucky bourbon
2 medium peaches (preferably late-season freestones)
Nonstick cooking spray

DIRECTIONS:

1. Beat together mascarpone and extract in a small bowl; refrigerate, covered.
2. To make maple bourbon sauce, combine maple syrup, orange peel, orange juice, and bourbon in a small saucepan over medium-high heat. Bring to a gentle boil; cook, stirring constantly (being careful not to burn it), for approximately 5 minutes, or until sauce is reduced by half. Remove from heat. Set aside.
3. Coat grill with spray. Preheat grill (or cast iron grill pan) on high.
4. Cut peaches in half; remove stones.
5. Grill peaches, flesh side down, for 12 to 15 minutes, or until you can see juices bubbling beneath the skin, flesh is slightly charred, and peaches are soft to their core. Place peaches on a serving platter.
6. Fill each peach center with about 2 heaping teaspoons of mascarpone mixture; drizzle with maple sauce.
7. If desired, top each with a few crystals of fleur de sel (or any large, flaky salt) and enjoy!

TIPS:
• For a kid-friendly version, skip the maple bourbon sauce and drizzle the grilled peaches with plain maple syrup or honey.
• When possible, use Freestone peaches (available mid-June through August) since their stones can be easily removed. If using regular peaches, be sure to split them along their equator, not lengthwise, and remove the stone with a sharp paring knife.
• If you don’t have a grill, you can arrange peaches flesh side up on a baking sheet and place under the broiler for 10 to 12 minutes. Watch carefully so they don’t burn!

GROCERY LIST:

FRUITS:
1 orange, medium
2 peaches, medium
DAIRY:
1 container mascarpone cheese
ESSENTIALS:
1 bottle Kentucky bourbon
1 bottle maple syrup, Grade B
1 bottle pure vanilla extract
BAKING SUPPLIES:
1 can nonstick cooking spray



August 23, 20160

This is a sneaky way to get some superfoods into your kids while not feeling the guilt that usually comes with a big plate of nachos!

SERVES: 4
Prep Time: 20 min.
Cooking Time: 31 min.
CONTAINER EQUIVALENTS (per serving):
GREEN- 1  YELLOW-½  RED-1  BLUE-½ OILS 1½

 

FOR KALE CHIPS:
Parchment paper
Nonstick cooking spray
4 cups raw kale, stems and ribs removed and discarded, leaves cut into 1-inch pieces
1 Tbsp. olive oil
1 dash sea salt (or Himalayan salt)

FOR TACO MEAT:
12 oz. raw extra-lean ground beef
1 Tbsp. FIXATE Taco Seasoning (see separate recipe for FIXATE Taco Seasoning)
1 Tbsp. olive oil
¼ tsp. sea salt (or Himalayan salt)

FOR TOPPINGS:
2 medium Roma tomatoes, seeds removed, chopped
½ cup chopped onion
1 cup canned black beans, drained, rinsed
½ cup shredded cheddar cheese
1 Tbsp. fresh lime juice (juice of ½ medium lime)
¼ cup chopped fresh cilantro

FOR KALE CHIPS:

1. Preheat oven to 400º F.
2. Cut a sheet of parchment paper into four equal squares. Lay parchment paper squares on a large baking sheet; lightly coat with spray. Set aside.
3. Combine kale, oil, and salt in a large bowl; toss gently to blend.
4. Evenly arrange kale, in a single layer, on each parchment paper square.
5. Bake for 15 to 18 minutes, turning halfway through, or until dry and crispy. Set aside.

FOR TACO MEAT:
1. Combine ground beef and taco seasoning in a large mixing bowl; mix with clean hands until just blended. Cook’s Note: Try not to overmix as that will make the meat tough; knead just enough to combine ingredients into a uniform, homogenous mixture.
2. Heat oil in large skillet over medium-high heat; swirling to coat pan.
3. Add ground beef mixture and salt; cook, stirring frequently, for 6 to 8 minutes, or until lightly browned and cooked through. Drain and discard any excess fat.
4. Top kale chips evenly with ground beef mixture, tomato, onion, black beans, and cheese.
5. Bake for 3 to 5 minutes, or until everything is warm and melty.
6. Carefully transfer each parchment sheet to a serving plate. Drizzle evenly with lime juice and garnish with cilantro; enjoy!

TIP: Kale chips can be more fragile than tortilla chips, so you might want to enjoy these nachos with a fork.
VARIATION: Substitute ground chicken breast or 93% lean ground turkey for ground beef

GROCERY LIST:

FRUITS:
1 lime, medium
VEGGIES:
1 bunch cilantro, fresh
1 bunch kale, fresh
1 onion, medium
2 Roma tomatoes, medium
DAIRY:
8 oz. cheddar cheese
PROTEINS:
12 oz. extra-lean ground beef
ESSENTIALS:
1 can black beans (15 oz.)
1 bottle olive oil
1 container sea salt (or Himalayan salt)
BAKING SUPPLIES:
1 can nonstick cooking spray
1 roll parchment paper



August 22, 20160

Image result for fixate

Sometimes the hardest part of healthy living is coming up with new recipes. But with FIXATE, a new cooking show exclusively on Beachbody on Demand, Autumn Calabrese and her brother, international chef Bobby Calabrese, show you exactly how to create tempting and delicious meals that can still help you lose weight. We are going to be featuring some of the delicious new recipes along with a grocery list for each all week!

All the fresh flavors of late summer come together for a picnic in this savory and refreshing make-ahead salad…The Cucumber Dill Salad.

CUCUMBER DILL SALAD
serves 4  PREP TIME: 10 minutes 

1 Green Container

2 tsp. ground coriander
½ tsp. ground black pepper
½ tsp. sea salt (or Himalayan salt)
3 Tbsp. apple cider vinegar
1 Tbsp. raw honey (preferably acacia honey)
3 cups thinly sliced English hothouse cucumber (approx. 1 medium cucumber)
½ cup thinly sliced red onion (approx. ½ medium onion)
2 Tbsp. finely chopped fresh dill

INSTRUCTIONS: 

1. Combine coriander, pepper, salt, vinegar, and honey in a medium bowl; whisk until incorporated.
2. Add cucumber, onion, and dill; toss to blend.
3. Refrigerate salad, covered, at least 1 hour and enjoy!

TIP: Eat this salad immediately after refrigerating for an hour to prevent the salad from wilting and getting too watery

 

GROCERY LIST: 

VEGGIES
1 English hothouse cucumber, medium
1 bunch dill, fresh
1 red onion, medium

ESSENTIALS
1 bottle apple cider vinegar
1 jar black pepper, ground
1 jar coriander, ground
1 jar honey, raw
1 jar sea salt (or Himalayan salt)


chocolate-hazelnut-smoothie-bowl.jpg

August 19, 20160

If the following three words mean anything to you, then this recipe may not require further explanation: bowl of Nutella.

OK, so this chocolate hazelnut smoothie bowl doesn’t actually contain Nutella, but the combination of chocolate and hazelnuts comes pretty close. If you’re unfamiliar with Nutella, it’s an Italian chocolate-hazelnut spread that’s taken America by storm. It can be slathered on toast, combined with bananas in a crepe, or squeezed onto your froyo when you’re having a “me” day. It’s amazing, and very high in sugar.

Our healthful interpretation of the chocolate-hazelnut delight contains much less sugar and is higher in protein, making it a nutritious meal that tastes more like a cheat treat than a fiber-packed power bowl.

This Chocolate Hazelnut Smoothie Bowl is as simple to make as a normal glass of Shakeology; just throw it all in a blender and watch it whirl. However, it offers a thicker consistency — perfect for enjoying with a spoon. Plus, it’s garnished with shredded coconut and chopped dark chocolate for texture and sweetness, along with a sprinkling of sesame to add savory balance. It’s hard to believe this chocolate hazelnut smoothie bowl is actually good for you, but believe it! Miracles do happen.

Tip: The higher the percentage of cacao in chocolate, the better. Look for chocolate that is at least 70 percent cacao or higher.

Chocolate Hazelnut Smoothie Bowl

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving

Ingredients

¾ cup unsweetened almond milk
1 scoop Chocolate Shakeology
2 Tbsp. chopped raw hazelnuts
1 cup ice
1½ tsp. unsweetened shredded coconut
1½ tsp. sesame seeds
1 Tbsp. chopped dark chocolate

Preparation

1. Place almond milk, Shakeology, hazelnuts, and ice in blender; cover. Blend until smooth.
2. Place smoothie in a medium bowl. Top with coconut, sesame seeds, and chocolate; serve immediately.

Chocolate Hazelnut Smoothie Bowl | TeamBeachbodyBlog.com

Recipe Adapted from: Beachbody Blog



August 18, 20160

Glowing Green Smoothie Bowl

Smoothie Bowls are hot right now and it’s easy to see why. I love power-packing my morning with a dense dose of daily nutrition and knowing that I’ve started my day off with a filling meal. This green smoothie bowl looks HEALTHY but tastes SO good! Switch up your smoothie routine by combining your favorite greens into a delicious and vibrantly colored smoothie bowl. I used spinach, but you could swap in arugula, watercress, or kale. Shakeology makes it even more nutritious, so you can feel extra good about your morning meal or your afternoon snack. Eating your veggies has never been so easy, or so tasty!

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
¾ cup almond milk
1 scoop Vanilla Shakeology
1 cup raw spinach
1 cup ice
¼ large banana, cut into thick slices
1 medium kiwi, peeled, cut into thick slices
2 Tbsp. unsweetened shredded coconut

Preparation:
1. Place almond milk, Shakeology, spinach, and ice in blender; cover. Blend until smooth.
2. Place smoothie in a medium bowl. Top with banana, kiwi, and coconut; serve immediately.

Glowing Green Smoothie Bowl

Recipe Adapted from Beachbody.com blog



August 13, 20160

Migas Tex-Mex scrambled eggs with veggies recipe

This version of the traditional Tex-Mex breakfast scramble with crunchy tortilla strips, onions, tomatoes, and peppers has only 229 calories per serving, and the servings are hearty. Perfect for brunch!

Total Time: 29 min.
Prep Time: 10 min.
Cooking Time: 19 min.
Yield: 2 servings

Ingredients:
2 large eggs
4 large egg whites
1½ tsp. olive oil
2 (6-inch) corn tortillas, cut into strips
¼ medium onion,chopped
¼ medium bell pepper, chopped
¼ medium tomato, chopped
½ oz. shredded cheddar cheese (2 Tbsp.)

Preparation:
1. Combine eggs and egg whites in a medium bowl; whisk to blend. Set aside.
2. Heat oil in medium nonstick skillet over medium-high heat.
3. Add tortillas; cook, stirring occasionally, for 3 to 4 minutes, or until crisp. Remove tortillas from pan.
4. Add onion and bell pepper; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
5. Add tomato; cook for 3 to 4 minutes.
6. Add egg mixture; cook, stirring frequently, for 3 to 4 minutes, or until eggs are almost set.
7. Add tortillas and cheese; cook, for 1 to 2 minutes or until cheese is melted.

Migas Tex-Mex scrambled eggs with veggies recipe nutrition facts and meal plan portions

Recipe Adapted from Beachbody.com



August 12, 20160

Egg white scramble with chicken and herbs, healthy high-protein breakfast recipe.

This satisfying egg white scramble made with chicken is a great choice to start the day with plenty of protein.

Total Time: 12 min.
Prep Time: 5 min.
Cooking Time: 7 min.
Yield: 1 serving

Ingredients:
Nonstick cooking spray
6 large egg whites (2/3 cup)
3 oz. cooked chicken breast, diced
3 Tbsp. shredded Parmesan cheese
Sea salt and ground black pepper (to taste; optional)
5 fresh basil leaves, chopped (for garnish; optional)

Preparation:
1. Heat medium nonstick skillet lightly coated with spray over medium-low heat.
2. Add egg whites; cook, stirring constantly, for 3 to 4 minutes, or until almost set.
3. Add chicken and cheese; cook, stirring frequently, for 2 to 3 minutes, or until eggs are set.
4. Season with salt and pepper if desired; garnish with basil.

Egg White Scramble Chicken Recipe

*Recipe adapted from Beachbody.com



August 11, 20160

Egg salad is one of those tricky foods that seems healthy. It’s made from eggs and it’s got the word salad right there in the name, but mayonnaise is the glue that holds it together and turns it into the creamy spread you know and love.
Avocado Egg Salad Toast | BeachbodyBlog.com

But you know what makes a great substitution for mayo? Mashed avocado. It provides the same creamy texture, with a healthy dose of monounsaturated fat (that’s the good kind) and gives you another twist on avocado toast. We added lemon juice to bring a touch of bright acidity to the dish and to help prevent the avocado from turning brown.

Here are a few other variations to try: Dress up the avocado egg salad with some fresh, cracked pepper or a sprinkle of smoked paprika. Cut up some cherry tomatoes, green onions, or jalapeño slices and throw them into the mix. Swap out the toast for a whole grain tortilla and top it with salsa. Skip the toast and dip into the salad with whole grain crackers, endive leaves, or celery stalks. Going grainless? Enjoy it in lettuce cups!

Avocado Egg Salad Toast

Prep time
Total time
Ingredients
  • 8 large hard-boiled eggs, coarsely chopped
  • 1 ripe medium avocado, slightly mashed
  • 2 Tbsp. fresh lemon juice
  • ½ tsp. sea salt (or Himalayan salt)
  • 4 slices low-sodium sprouted whole-grain bread, toasted
  • 1 cup watercress
Instructions
  1. Combine eggs, avocado, lemon juice, and salt in a medium bowl; mix well.
  2. Spread ¼ of egg mixture onto each slice of toast.
  3. Top evenly with watercress.

Calories in Avocado Egg Salad Toast Recipe | BeachbodyBlog.com

*Recipe adapted from Beachbody.com