Slow Cooker Turkey Spaghetti Over Zucchini Noodles by Voorhees Personal Trainer

Turkey Spaghetti over Zucchini NoodlesMaking noodles out of fresh zucchini dramatically cuts down on the carbs and calories in your dinner explains Voorhees Personal Trainer, while increasing the fiber content. Imagine what an impact this simple food trick could have on your fitness results if you always chose zucchini noodles over traditional noodles. Serving: 6

Here’s what you need…

  • 1 Tablespoon olive oil
  • 6 cloves garlic, minced
  • 1 yellow onion, chopped
  • 1 fennel bulb, chopped
  • 4 carrots, sliced
  • 1 cup mushrooms, sliced
  • 1/4 cup chopped olives
  • 2 (14.5 oz) cans diced tomatoes
  • 1 (14.5 oz) can tomato sauce
  • 2 Tablespoons tomato paste
  • 1/2 cup dry red wine (Cabernet works well)
  • 2 Tablespoons Italian seasoning
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon sweet paprika
  • 1 pound ground turkey
  • 6 zucchinis
  • 1/4 cup fresh Italian parsley, chopped
  1. In a large skillet, place the olive oil over medium heat. Add the garlic, onions and fennel. Cook for 5 minutes, until soft. Add the carrots, cover and cook for another 5 minutes. Remove from heat.
  2. Coat the inside of your slow cooker with olive oil. Add the cooked veggies, mushrooms, olives, tomatoes, tomato sauce, tomato paste, wine and the seasonings. Mix well.
  3. Add the turkey on top of the veggie mixture, breaking it into chunks. Lightly press the turkey down into the sauce, but be careful not to break up the chunks.
  4. Cook on low heat for 7 hours.
  5. Wash the zucchini, use a vegetable peeler to create long, flat noodles. Stop when you get to the seedy middle part of the zucchini. Plate the zucchini noodles and top with warm turkey spaghetti sauce. Sprinkle with chopped parsley.

Nutritional Analysis: One serving equals: 276 calories, 8g fat, 383mg sodium, 18g carbohydrate, 6g fiber, and 21g protein

Schedule a complimentary wellness analysis and body diagnostic with top Voorhees Personal Trainer

Guilt Free Kale Chips by Marlton Personal Trainer

kale chipSalty, crunchy snack foods are a weakness for most people. Instead of eating chips or popcorn or crackers, which quickly add up in unwanted pounds, make a batch of these delicious, crunchy kale chips. Kale chips are low in carbs and make a delicious crunchy snack states leading Marlton Personal Trainer, Kevin Hensel  owner of Fit 4 Life.
Servings: 5

Here’s what you need

  • 1 bunch kale, washed and torn, stems discarded
  • 1 Tablespoon olive oil
  • dash of salt and pepper
  1. Preheat oven to 300 degrees F.
  2. In a large bowl mix the kale pieces with all of the ingredients.
  3. Spread evenly on foil-lined baking sheets.
  4. Bake for 12 minutes, watching closely that they do not burn. Remove from oven when crispy.

Nutritional Analysis: 51 calories, 3g fat, 68mg sodium, 5g carbohydrate, 1g fiber, 2g protein

Fit-4-Life Marlton Personal Trainer

Herb Chicken, Arugula, & Mango Salad by Top Haddonfield Personal Trainer

This recipe takes the concept of chicken salad to a whole new level. There is so much going on in the flavor department like sweet mango, savory chicken, tender asparagus, tangy arugula, and creamy goat cheese states leading Haddonfield personal trainer Kevin Hensel.

Servings: 4

Here’s what you need….

For the Herb marinade:

  • Juice from 1 lemon
  • 1 teaspoon olive oil
  • 1 teaspoon salt
  • 1 teaspoon dried basil
  • 1 teaspoon crushed rosemary
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon sweet paprika
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon celery seeds
  • 1/4 teaspoon dried parsley
  • 1/8 teaspoon ground cumin

For the Salad:

  • 1 lb skinless, boneless, thin chicken breasts
  • 1 bunch asparagus, ends trimmed and cut into 1 inch pieces
  • 8 cups organic arugula
  • 2 small organic mangoes, peeled and sliced
  • 6 oz crumbled goat cheese
  1. Combine the herb marinade ingredients in a small bowl. Place 1 Tablespoon of the marinade in a large Ziploc bag with the asparagus pieces, and the rest in another large Ziploc bag with the chicken breasts. Make sure the chicken and asparagus are fully coated with the marinade, and then place in the refrigerator for an hour.
  2. Heat a grill pan and another medium pan. Place the chicken breasts on the grill pan, and cook 4 minutes each side, until there is no longer any pink in the middle. Sauté the asparagus in the medium pan, stirring often while the chicken cooks. Remove both pans from heat.
  3. Once the chicken has cooled, slice each breast into even strips.
  4. In a large bowl combine the arugula, mango slices and crumbled goat cheese. Add the cooked asparagus and the chicken. Mix and serve.

Nutritional Analysis: One serving equals: 332 calories, 13g fat, 740mg sodium, 16g carbohydrate, 4g fiber, and 34g protein

Haddonfield top personal trainers Fit-4-Life, Inc.

Quinoa, Arugula, & Roasted Veggie Salad By Cherry Hill Personal Trainer

This healthy salad that starts with dark flavorful greens, then adds cooked veggies, creamy goat cheese, some tender quinoa. No dressing required, since all the ingredients pack so much flavor. Next time that you are wondering what to make for dinner, try this Arugula, Quinoa and Warm Vegetable Salad states leading Cherry Hill Personal Trainer. Feel free to add a side of grilled or baked chicken breast. Servings: 4

Here’s what you need…

  • 1/2 cup uncooked quinoa
  • 3/4 cup chicken broth
  • 1 teaspoon olive oil
  • 2 garlic cloves, minced
  • 1 bunch asparagus, chopped
  • 1 small red onion, chopped
  • Salt and pepper
  • 1/4 cup sun dried tomatoes, chopped
  • 4 cups organic, baby arugula
  • 2 oz crumbled goat cheese
  1. Place the quinoa and chicken broth in a small pot and bring to a boil over medium heat. Reduce heat to low, cover and cook for 15 minutes. Remove from heat and fluff.
  2. In a large skillet, place the olive oil over medium heat. Add the garlic and sauté until lightly golden. Add the asparagus and onion. Sauté for 5 minutes, until the asparagus is bright green and the onions are translucent. Season with salt and pepper. Add sun dried tomatoes and sauté for 1 minute. Remove from heat.
  3. In a large salad bowl, combine the arugula, quinoa, warm veggies and sprinkle with the goat cheese.
  4. Serve with a side of grilled or baked chicken breast, or other lean protein.

Nutritional Analysis: One serving equals: 137 calories, 6g fat, 323mg sodium, 10g carbohydrate, 3g fiber, and 7g protein

Cherry Hill’s Top Personal Trainer Kevin Hensel owner of Fit-4-Life

On-the-Go Ham Cups by Marlton Personal Trainer

Here’s a recipe for the perfect on-the-go energy food. Ham, broccoli and an egg combine for a tasty snack that’s packed with protein and fiber. Make a dozen and enjoy throughout your week says Marlton Personal Trainer. Servings: 12

Here’s what you need…

1 teaspoon olive oil
1 clove garlic, minced
1/2 yellow onion, chopped
12 slices of nitrate free ham
1 cup broccoli, steamed and chopped
1/4 cup shredded cheddar cheese
dash of salt and pepper
12 eggs
Preheat oven to 350 degrees F. Lightly spray a muffin pan with nonstick cooking spray. Set aside
In a medium sized skillet, heat the olive oil over medium heat. Add the garlic and onions. Cook until tender.
Add the steamed broccoli, cheese, salt and pepper. Mix until fully combined. Remove from heat.
Using kitchen scissors, make a slice to the center of each piece of ham, then fold into a cone shape in each muffin cup. Fill halfway with the broccoli mixture.
Crack an egg into each ham cup. Bake for 16-20 minutes, or until the edges of the ham are crispy.

Nutritional Analysis: One serving equals: 135 calories, 8g fat, 437mg sodium, 2g carbohydrate, 1g fiber, and 12g protein. Marlton’s leading Personal Trainer

Skinny Orange Creamsicle by Cherry Hill Sports Training Studio

Enjoy this summer treat guilt-free. Store bought Popsicles contain artificial colors, flavors and sweeteners that spike your blood sugar and lead to weight gain states leading Cherry Hill Sports Training Studio. This recipe, on the other hand, is made with organic, Greek yogurt, and fresh fruit. Servings: 6
Here’s what you need…

  • 2 cups organic, vanilla Greek yogurt
  • 1 orange, peeled and seeded
  • 1 cup pineapple chunks
  • 1 teaspoon agave nectar
  1. Fill the bottom 1/3 of each Popsicle mold with yogurt. Freeze for 15 minutes.
  2. In a high-speed blender, combine the orange, pineapple and agave nectar. Blend on high speed for a full minute.
  3. Fill the remaining space in each mold with the orange mixture. Freeze until solid.

Nutritional Analysis: One serving equals: 76 calories, 0 fat, 10mg sodium, 11g carbohydrate, 1g fiber, and 3g protein.

Guilt Free Stawberry Ice Cream by Marlton Personal Trainer

Here’s a recipe that allows you to indulge in something sweet, cold and creamy without the sugar rush. Non-fat Greek yogurt is packed with protein, which makes this delicious snack even more beneficial. Feel free to add Stevia In The Raw to increase the sweetness as described below states leading marlton personal trainer Kevin Hensel.

Servings: 4 Here’s what you need…

  • 20 organic strawberries
  • 2 cups non fat Greek yogurt
  • optional *1/4 cup Stevia In The Raw*
  1. Wash and hull the strawberries. Mix in a blender until smooth.
  2. Add yogurt (and Stevia In The Raw, if using) and blend well.
  3. Pour into an ice cream maker and run until yogurt is frozen and creamy.

Nutritional Analysis: One serving equals: 87 calories, 0g fat, 53mg sodium, 9g carbohydrate, 1g fiber, and 13g protein

Power Breakfast Quinoa Revealed by Marlton Personal Trainer

Personal Chef Christina Dimacali did it again on Saturday.  She demonstrated her (2) most popular Power Breakfast Quinoa Revealed recipes – absolutely delicious.  A sure-fire way to feel better than ever is to eat a breakfast that is high in fiber and protein and low in refined sugar and carbohydrates. These power breakfast recipes with Quinoa are easy to make and will keep you on track with your healthy, fit lifestyle.  Get a private cooking lesson or attend a group cooking lesson with Christina by visiting www.cyplate.com.  By Marlton Personal Trainer

Better-Than-Oatmeal with Berries

Serves 4 – 6

1 cup water

1 1/2 cups vanilla or plain soy milk

1 cinnamon stick (optional)

1 cup quinoa

2 cups berries, divided

¼ cup slivered almonds

pinch of salt

1 Tablespoon maple syrup

Directions:

  1. In a medium sauce pan combine water, milk, cinnamon stick and quinoa.  Bring mixture to a boil, turn heat down to medium low, cover and simmer for 15 minutes.  Remove pan from heat and leave covered for 5 minutes.
  2. 2.      Discard cinnamon stick.  Stir in HALF the berries and salt.  Divide mixture among 4 bowls.  Top with remaining berries, nuts and a drizzle of maple syrup.

Nutritional Info 4 serv:  299cal, Carb 46g, Fat 7g (0.9g sat), Protein 11g, Fiber 6g,

Nutritional Info 6 serv:  200cal, Carb 31g, Fat 4.7g (0.6g sat), Protein 7.4g, Fiber 4g

Savory Tex Mex Scramble

Serves 4 – 6

1/2 cup quinoa

1 cup water

1 teaspoon chili powder

6 eggs

1/2 cup soy milk

1 teaspoon canola oil

2 cups diced onion

1 jalepeno pepper sliced

pinch of salt

2 small tomatoes diced

2 ounces shredded cheddar cheese

cilantro (optional)

Directions:

  1. In a skillet toast the quinoa over low heat, approximately 8 minutes.
  2. In a medium sauce pan combine toasted quinoa, water and chili powder.  Bring mixture to a boil, turn heat down to medium low, cover and simmer for 15 minutes.  Remove pan from heat and leave covered for 5 minutes.   Remove lid and fluff with a fork.
  3. In a bowl whisk together eggs and milk.  Set mixture aside.
  4. Heat oil in a skillet over medium low heat.  Add onion, japeleno and a pinch of salt.  Saute until onions start to soften. 
  5. Add egg mixture and use a rubber spatula to scramble the eggs.  Once the eggs are almost set, fold in prepared quinoa and tomatoes. 
  6. Serve eggs topped with cheddar and cilanatro.

Nutritional Info 4 serv:  304cal, Carb 25g, Fat 13g (5g sat), Protein 18g, Fiber 3.8g

Nutritional Info 6 serv:  202cal, Carb 16.8g, Fat 9.9g (3.8g sat), Protein 12g, Fiber 2.5g

 

Weight Volume Equivalents:
Check out the link below for those volume/weight equivalents!  It’s a great list from King Arthur Flour.  I can’t stress enough the importance of weights for baking purposes.  It really makes a difference in consistencies of your finished recipes!
Digital Scale:
The one I use in class is by Ozeri.  I like it because it’s easier to clean than other scales, since it has a flat tempered glass top.  However, there are perfectly fine less expensive options, like the colorful food scales by Escali.

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Quinoa Fruit Salad By Marlton Personal Trainer

This refreshing summer salad is made with quinoa. Quinoa is a gluten-free, protein-packed seed. It’s a complete protein, containing all 9 essential amino acids. Add a side of lean protein to your salad and you’ve got a highly nutritious, balanced meal by Marlton Personal Trainer. Servings: 6

 
Here’s what you need…

  • 3/4 cup plain non-fat greek yogurt
  • 2 Tablespoons lime juice, divided
  • 1-15 fresh mint leaves, minced
  • 2 cups cooked quinoa
  • optional dash of salt and pepper
  • 1 cup blueberries
  • 1 cup green grapes, halved
  • 1/2 cup raspberries
  • 1 teaspoon agave nectar
  1. In a small bowl combine the yogurt, 1 tablespoon lime juice and the mint. Pour over the cooked quinoa and mix well. Season with salt and pepper.
  2. In another bowl combine the fruit, agave nectar and remaining lime juice.
  3. Cover and refrigerate each bowl for 2 hours, to allow the flavors to emerge, then combine the fruit with the quinoa and serve.

Nutritional Analysis: One serving equals: 114 calories, 1 fat, 13mg sodium, 20g carbohydrate, 2.5g fiber, and 6g protein.

Sweet Paprika Chicken And Veggies Shares Marlton Personal Trainer

Here’s a new and tasty way to prepare lean chicken and nutritious veggies. Meals that are high in protein and fiber, like this, are exactly what you need to be eating in order to see amazing results says Leading Marlton Personal Trainer Kevin Hensel.

Servings: 8
Here’s what you need…

  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 16 oz of skinless, chicken tenders
  • 1 teaspoon olive oil
  • 1 red onion, chopped
  • 4 carrots, chopped
  • 3 heirloom tomatoes, chopped
  • 2 green bell peppers, seeded and chopped
  • 2 Tablespoons coconut flour
  • 2 Tablespoons sweet paprika
  1. Preheat oven to 325 degrees F.
  2. Season the chicken tenders with salt and pepper. Heat the olive oil in a large skillet, over medium heat. Add the chicken and cook, turning occasionally until browned. Transfer to a roasting pan.
  3. Add the vegetables to the skillet and maintain the heat on medium. Cook, stirring often, until the onion is translucent. Sprinkle in the flour and paprika and stir well. Bring to a boil and cook until the tomatoes give off their juices, about 10 minutes. Pour the veggies over the chicken and cover.
  4. Bake for 30 minutes, uncover and bake for an additional 30 minutes.

Nutritional Analysis: One serving equals: 211 calories, 3 fat, 390mg sodium, 17g carbohydrate, 5.5g fiber, and 29g protein.

Marlton’s Best Personal Trainers