KathyPro Fitness Healthy Recipes

2/3 cup long grain white rice  

Salt and freshly ground black pepper  

6 medium bell peppers, any color   

1 Tbsp olive oil  

1 lbs lean ground beef  

1 small yellow onion, finely chopped   

1 can petite diced tomatoes, drained  

1 can tomato sauce  

3 Tbsp minced fresh parsley, plus more for garnish  

2 tsp Italian seasoning 

1 cup shredded mozzarella cheese(optional) 

Instructions 

Preheat oven to 400 degrees. 

Cook rice according to package instructions. 

Meanwhile, trim about 1/4-inch from tops of bell peppers and then remove stems, ribs and seeds.  

Fill a baking dish large enough to fit peppers with about 1/2-inch of water. 

Place peppers upside down in water, cover with foil and bake 20 minutes. 

Meanwhile heat olive oil in a large non-stick skillet over-medium high heat. 

Add onion and saute 3 - 4 minutes. Move to the side.  

Add beef in chunks, season with salt and pepper then let sear until browned on bottom, about 3 minutes. 

Break up beef and toss with onions and continue to cook 2 minutes, until beef is cooked through. 

Remove from heat, and drain. 

Stir in tomatoes, half of the tomato sauce (about 1/2 cup), cooked rice, parsley, Italian seasoning and season with salt and pepper to taste. 

Reduce oven temperature to 350.  

Turn peppers upright, sprinkle inside peppers lightly with salt and fill with beef filling.  

Pour remaining tomato sauce over peppers.  

Cover with foil and continue to bake 20 minutes.

Ready in 30 minutes

 Serves 4  people  

Ingredients: 

2 limes 

1/2 teaspoon dried oregano 

1/2 teaspoon chili powder 

1/2 teaspoon garlic powder 

1/2 teaspoon coriander 

1/4 teaspoon cumin 

3/4 teaspoon sea salt, plus more to taste 

12 oz (450g)  meat, fish, chicken or tofu 

4 green onions 

1 jalapeño pepper, optional 

85 g shredded purple cabbage 

ground black pepper, to taste 

100g half fat cheese (or plant cheese) 

8 small or 4 large  corn tortillas 

1/2 bunch cilantro  

Preparation: 

Heat oven to 350F (190C). 

Juice 1/2 of limes. 

Cut remaining limes into wedges. 

Mix all the spices in a small bowl. 

Place fish, chicken, meat, or tofu  in a baking dish 

Sprinkle evenly with spice mix. 

Pour 1/2 of lime juice over and bake, uncovered, about 10 minutes. 

While this  cooks, dice the green onions, and if using, halve and remove seeds from the jalapeño: mince. 

In a large bowl, make the slaw by combining the cabbage, green onions, and jalapeño with remaining lime juice, salt, and pepper to taste. 

Warm the tortillas in a pan with a thin layer of spray oil Chop the cilantro. 

Assemble the tacos by topping tortillas with the fish, slaw, cheese and cilantro with a wedge of lime on the side.  

Tips 

You can use any protein source for this recipe. 

Try adding greek yogurt instead of cheese.

 2½ cups (200 grams) rolled oats  

½ cup (125 grams) plain or vanilla brown rice protein powder 

¼ cup (50 grams) coconut sugar

 2 tbsp baking powder 

1 tsp sea salt 

👉TO MAKE THE MIX 

Place the rolled oats in a food processor or high-speed blender. 

Pulse until finely ground.  

Place all of the ingredients in a mixing bowl. 

Mix well before transferring to a mason jar or other airtight container to store until ready to use! 

👉TO MAKE THE pancakes (1 serving) 

Pour ¾ cup (about 100 grams) of the mix into a mixing bowl and add ¼ cup (60  ml) of liquid (water, milk, etc.). 

Stir well until it reaches pancake batter consistency. 

You might need to add a little more liquid depending on your protein powder. 

Using a tablespoon at a time, add just enough to create a fairly thick batter. 

Stir in your mix-ins (berries, nuts, etc.). 

Over medium heat, heat a frying pan that’s been coated with oil or nonstick spray. 

When it’s hot, add the batter to form your desired size of pancake (silver dollar or one big one!). 

Cover the pan and cook for a couple minutes, keeping a close eye on it. 

When the edges start to turn brown, flip it over to cook on the other side. 

Place pancake(s) on a plate and top with your favorite toppings and enjoy! 

🥰 If you make the recipe, please post a picture and TAG ME in it so I can see your creation!

Ingredients: 

* 33 oz. Water or Coconut Water 

* 1/4 tsp. Himalayan Pink Salt 

* 1/2 tsp. calcium magnesium powder or crushed tablets 

* 1/4 cup of juice (lemon, lime, grape, apple, etc.) 

* 1 tsp. sweetener (raw honey or stevia) 

Directions: 

Mix ingredients together and drink.

Ingredients: 

* 1 lb. salmon (Wild if possible) 

* 2TB chipotle peppers in adobo sauce – chopped 

* 1 TB + 1 tsp. wholegrain mustard 

* 1 lime (just the zest) 

* 1/2 lime (just the juice) 

* 1/2 tsp. salt 

* 1/4 tsp. pepper 

* 1TB extra virgin olive oil 

Directions: 

Combine all ingredients in a food processor and pulse for 30 seconds to combine. 

If no food processor available, finely dice the salmon in a large mixing bowl combine everything together and mix.

Divide into 3 burger patties… 

Preheat non-stick skillet on medium for 1 minute. 

Drizzle olive oil and sear burgers for 3-4 minutes each side until golden brown. 

Mango Salsa 

(4-6 servings, Serving Size is ½ cup)

* 2 mangos (peeled & cubed) 

* 1 purple onion (peeled & diced) 

* 2 kiwi (peeled & diced) 

* 1 jalapeno (seeds removed, minced) 

* 1 red pepper (seeds removed, diced) 

* 1 avocado (peeled & diced) 

* 1 tomato, diced 

* Juice of 1 lime 

* Bunch of cilantro, chopped 

* ½ tsp. sea salt 

Directions: 

Mix ingredients in a bowl & refrigerate for 2 hours. 

Serve and enjoy!

(32 servings, 1 Tbsp. per serving.) 

Ingredients: 

* 3 pasteurized large eggs 

* 1.5 tsp. dry mustard 

* 1 tsp. Himalayan pink salt 

* 1/4 cup fresh lemon juice 

* 1 small garlic clove, peeled 

* 1 cup unrefined coconut oil 

* 1/2 cup extra virgin olive oil 

* 1/2 cup fresh basil chopped 

Directions: 

Combine the two oils in a small bowl and set aside. 

Put the eggs, mustard, salt, and lemon juice into blender and process 10 seconds to mix. 

While the machine is running, drop in the peeled garlic clove. 

Very slowly pour the mixed oils into the blender while running. 

Process until all of the oil is incorporated. 

The mixture will be the consistency of mayonnaise.

Add chopped basil & stir to combine. 

Refrigerate for 1 hour before using it. 

Soooo good ☺ (Stays good in the refrigerator for about a week!) 

 Ingredients:

(Marinade): 

* 2 large oranges (juiced) 

* ½ lime (juiced) 

* 3 TB olive oil 

* 1 tsp. cumin powder 

* ½ tsp. salt 

* 2 wild-caught tilapia fillets (cut in 1” chunks) 

(Wraps): 

* 3-6 butter lettuce leaves 

* ½ red pepper (diced) 

* ½ red onion (diced) 

* ½ mango (diced) 

* ½ avocado (sliced) 

Directions: 

Mix the orange juice, lime juice, olive oil, cumin, and salt in a bowl and combine well. 

Gently place the pieces of Tilapia into a large Ziploc bag and pour in the juice. 

Marinate for 2-4 hours in the refrigerator, flipping the bag over about halfway through. 

Next, heat some olive or coconut oil over a large skillet. 

When the pan is warm, add the Tilapia and cook for about 4-5 minutes on 1 side, then turning only once, finish cooking on the other side (about 8-9 minutes total) 

Then, simply prepare your tacos to your liking, adding the fish, pepper, onion, & mango! 

(be creative and add anything else you think may taste great on there!)

It’s very refreshing and absolutely DELICIOUS! 

Once you get the marinade in the fridge, it will only take you about 10 minutes to prepare them. Serves 2. 

Ingredients:

2 pounds beef short ribs 

¼ c chopped green onions 

¼ c soy sauce (I used Braggs Amino’s) 

¼ water 

1 T packed brown sugar 

2 t minced fresh ginger 

½ t black pepper 

dark sesame oil (optional) 

cooked rice or linguine pasta (optional) 

I used Quinoa 2 t sesame seeds, toasted (optional)*

Directions:  

Place ribs in crockpot. 

Combine green onions, soy sauce, water, brown sugar, ginger, garlic and pepper in medium bowl; mix well. Pour over ribs. 

Cover; cook on LOW 7-8 hours or until ribs are fork-tender.  

Remove ribs to cutting board. 

Cool slightly. 

Cut rib meat into bite-size pieces, discarding bones and fat.  

Turn off heat. 

Let cooking liquid stand 5 minutes to allow any fat to rise. 

Skim off fat and discard. 

Stir oil into cooking liquid, if desired.  

Return beef to Crockpot. 

Cover; cook on LOW 15 or until heated through. 

Serve over rice, if desired. Garnish with sesame seeds.  

*To toast seeds, place in a small skillet. 

Shake skillet over medium-low heat about 3 minutes or until seeds being to pop and turn golden. 

Remove from heat 

 Ingredients: (Serves 3) 

• 3 boneless, skinless chicken breasts
• 1 yellow squash, sliced
• 1 zucchini, sliced
• 1 red bell pepper, 2” chopped
• 1 medium onion, chopped
• 2 lemons
• Salt and pepper, to taste
• Italian seasoning
• 1/2 cup hummus, homemade or store-bought
• 2 Tbsp. dried rosemary
• 1 Tbsp. extra virgin olive oil
• 1 tsp. smoked paprika
• A generous drizzle of Balsamic Vinegar

Directions: Preheat oven to 450°. 

Prepare one large baking dish and lightly coat with olive oil. Season the chicken breasts with salt, pepper, and Italian seasoning.

In a large bowl, toss the sliced zucchini, squash, and onion with olive oil until evenly coated. Season with salt, pepper, and Italian seasoning.

Cover each chicken breast with 1 TB of hummus each. Then place on top of the vegetables. Place all vegetables on the bottom of a 9×13 dish in an even layer. Lay the chicken evenly on top. Squeeze the juice of one lemon over the chicken and vegetables.

Lightly season the entire dish with chopped rosemary and paprika. Thinly slice the remaining lemon, and place a few thin slices in the dish.

Drizzle balsamic vinegar over the top, then bake for about 25-30 minutes, until the chicken is cooked through and the vegetables are tender. Serve immediately.

Ingredients: (Makes 6-8 rounds)

• 4 cups oats
• 1 1/2 cups cottage cheese (I used Knudsen's Lowfat)
• 2 eggs
• 1 tbs baking powder
• 1 tsp salt 

Directions: Blend together and form 6-8 (mine made 7) round breads. 

(they kind of resemble a large unbaked cookie)

Bake in 400 degree oven for 15-20 minutes or until golden brown.

Let cool and carefully slice in half. 

Topping; I used a 1/2 avocado, cottage cheese, tomato, red onion and spices. You can use deli meats, cheeses or whatever you enjoy on bread!

Watch video: Healthy Gluten Free & Seriously Simple Bread

These are great to have as a morning snack with your coffee or anytime of the day. 

It has a carrot cake flavor and consistency. 

Enough flavor and good ingredients to count as a 'clean' and 'healthy' treat.   

Ingredients: 

• 1/4 cup butter, soft 
• 1/2 cup packed brown sugar 
• 2 eggs 
• 1 cup sour cream or Greek yogurt 
• 1 cup shredded carrots 
• 1/2 cup flaked coconut 
• 1/2 cup raisins or cranberries 
• 1 1/2 cups almond flour (or use any flour you prefer) 
• 1 tsp. baking soda 
• 1 tsp ground cinnamon 
• 1/2 cup chopped nuts  

Directions:

1. Combine butter and brown sugar until blended. Add eggs and sour cream and blend well. Stir in carrots, coconut and raisins.   

2. Combine flour, baking soda and cinnamon; stir into creamed mixture just until moistened. Fold in nuts.   

3. Fill greased or paper lined muffin cups at least half to three-fourths full. 

Bake at 375 degrees for 20-25 minutes or until the spring back in the center.  

Cool on cooling rack and enjoy!  Equals 1 dozen

Watch video: Healthy Morning Muffin Recipe

Tried out a new recipe for our taco Tuesday last night... Mango salsa!! I’ve been wanting to make some for awhile now-and after coming across some ripe mangoes while grocery shopping yesterday I couldn’t resist!

Here’s the recipe:

• 2 large, ripe mangos
• 1-2 medium tomatoes 
• 1/4 large white onion, finely chopped
• 1/4 cup cilantro, diced 
• Pinch of salt 
• 1 medium jalapeño
• 1 lime-juiced

Give it a try and let me know how you like it! 

Ingredients: 

• 1 cup dry whole wheat couscous 
• 3/4 cup vegetable stock 
• 3/4 cup fresh squeezed orange juice 
• 2 Tbsp. best quality olive oil 
• 1 Tbsp. lime juice (the juice of 1 lime) 
• 1/2 cup grape tomatoes, cut in half 
• 1/4 cup green onions, chopped 
• 1 cup cucumber, chopped and seeded 
• 1/4 cup chopped fresh oregano 
• 1/2 cup feta cheese (optional, I made mine without) 
• Sea salt and black pepper, to taste Instructions  

Directions:

Bring stock and orange juice to a boil. 

Add couscous and stir. The turn o heat and cover pot tightly. 

Don't peek. Let stand. 

Make dressing by combining olive oil and lime juice. Whisk and set aside. 

Back to the couscous. Remove lid and mix grains with a fork. Add chopped vegetables and drizzle with dressing. Add oregano and season with sea salt and ground black pepper. 

Best served cold. Enjoy!

Ingredients:

• 1 lb dry whole-wheat macaroni
• 1 tsp olive oil
• 1 medium onion, chopped
• 2 medium red bell peppers, chopped
• 3 cups cubed butternut squash
• 1¾ cups low-sodium organic chicken broth
• 1 cup low-fat (1%) milk
• 2 tbsp low-fat (1%) plain Greek yogurt
• 1 cup shredded Gruyere (or Swiss) cheese
• 1 cup shredded sharp cheddar cheese
• Sea salt + ground black pepper, to taste
• Nonstick cooking spray

Directions:

1. Preheat your oven to 375° F.
2. Cook the macaroni according to package directions. Drain and set aside.
3. Heat the oil in a large nonstick skillet over medium-high heat.
4. Add the onion and bell peppers and cook, stirring frequently, for 4-6 minutes. Set aside.
5. Combine the squash, broth, and milk in a medium saucepan. Bring to a boil over medium-high heat; then, reduce the heat to medium and gently boil for 22-25 minutes. The squash should be tender.
6. Place the squash mixture in a blender or food processor and cover with the lid and a kitchen towel. Blend until smooth.
7. Combine the squash mixture, macaroni, onion mixture, yogurt, and cheeses. Season with salt and pepper and mix well.
8. Place the macaroni mixture in a 13x9-inch baking dish, coated with spray. Bake for 25-30 minutes. The sauce should be bubbling!

Makes 10 servings - about 1½ cups per serving

Think of a food you love that isn’t normally meal-plan friendly… and then find a healthified recipe version! If you have one, feel free to share with me!! I'm always looking for more recipes to add to the recipe box.... well, as long as they are easy enough LOL!

Ingredients:

• 3 medium bell peppers, diced
• 2 medium onions, diced
• 2 medium zucchini, chopped
• 5 cloves minced garlic (I used the dorot cubes from Trader Joe's)
• 1 Tbs. cumin
• 2 small cans (4 oz each) mild diced green chilis
• 1/2 large can of enchilada sauce (green or red) 400grams
• 1 1/4 lb shredded chicken 
• 3 cups chicken stock
• 1/4 cup Greek yogurt cream cheese (or regular light cream cheese)
• 1/2 -1 bag frozen corn
• Salt and Pepper to taste

Directions

1. Heat a large pot over medium heat. Spray with cooking spray.
2. Add peppers, onions, and zucchini. Sprinkle with a pinch of kosher salt and cook for 5-7 minutes, until soft. 
3. Stir in garlic and cumin and saute for a few more minutes. Add green chilis, the enchilada sauce, the chicken stock and the shredded chicken. 
4. Turn the heat to low and simmer for 15 minutes or so. 
5. Stir in the cream cheese and corn and simmer for 5 more minutes and enjoy! 

We served it over homemade cornbread. 

(Serves 3-4) Chimichurri 

Ingredients:

* 1 cup fresh flat-leaf parsley 

* ¼ cup fresh cilantro 

* ½ cup extra virgin olive oil 

* 1/3 cup red wine vinegar 

* ½ tsp. sea salt 

* 2 cloves garlic 

* ½ tsp. cumin powder 

* ½ tsp. red pepper flakes  

For the Steak: 

* 2 boneless rib-eye steaks (8 ounces each) 

* 1 TB balsamic vinegar 

* Extra virgin olive oil 

* Salt and pepper, to season 

Directions: 

Chimichurri: 

Blend all ingredients in a food processor or blender until smooth. 

Steak: 

Let steaks sit out for about 30 minutes to bring to room temperature before cooking. 

Season with salt and pepper. 

Drizzle with balsamic vinegar and just enough olive oil to coat. 

Heat a grill pan over medium heat. 

Add the steaks to the pan and cook for 4-5 minutes, then flip the steaks and cook an additional 5-6 minutes. 

Avoid moving the steaks around in the pan while cooking. 

Remove from the pan, and let rest about 5 minutes. 

Slice the meat in thin strips and drizzle with the chimichurri sauce. 

Serve and enjoy!