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Health and Wellness

Seven family friendly weeknight dinner recipes

A client recently asked me to share my best tip for losing a lot of fat quickly. She exercises regularly but wanted another way to accelerate her results. Can you guess what I answered? Stop eating unhealthy, high-calorie dinners.This is a tough one. Life, work and family are hectic and time consuming, so the concept of eating a healthy, simply prepared dinner seems completely out of reach.The truth is that we overcomplicate the idea of a healthy dinner. I suspect this is because we are so used to eating out at restaurants, where entrees are accompanied by sides, sauces and garnishes.Here are seven truly healthy dinners that are quick and simple:1. Roasted broccoli & poached eggs: Toss chopped broccoli with a little olive oil, sea salt and minced garlic and roast on a baking sheet at 425 F for 25 minutes. Drizzle with lemon juice, and serve with poached eggs.2. Slow cooker beef short ribs & sautÈed kale: Brown eight beef short ribs in a skillet with coconut oil. Place in a slow cooker with 1/2 cup coconut aminos (or soy sauce), 1/3 cup coconut palm sugar, 1/4 cup apple cider vinegar, 1 Tablespoon crushed garlic, 1 Tablespoon crushed ginger and 1/2 teaspoon ground red pepper. Cover and cook on high for six hours. Serve with sautÈed kale.3. Super greens salad & roasted chicken: Combine a mixture of super greens in a large bowl: baby spinach, beet leaves, arugula and kale. Top with sliced, grilled chicken and drizzle with balsamic vinegar glaze.4. Baked catfish & shredded cabbage: Grease a casserole dish with olive oil and scatter 1 cup of chopped cilantro over the bottom of the dish. Wash and pat dry four catfish fillets. Rub the fillets with curry powder, sea salt and sweet paprika. Lay the fillets evenly in the dish, over the cilantro. Drizzle the fillets with lemon juice and sprinkle with chopped garlic. Bake for 30 minutes at 350 F. Serve with shredded cabbage.5. Stir fried chicken & veggies on cauliflower rice: SautÈ chicken breast, sliced onions and sliced bell peppers in a skillet with olive oil. Season with sea salt, black pepper and fajita seasoning. Set aside. Cut a head of cauliflower into small pieces and run through a food processor with the shredding attachment. SautÈ the shredded cauliflower for 5 minutes in a skillet with a teaspoon of olive oil. Serve the chicken and veggies on top of the cauliflower rice with a side of soy sauce.6. Smoked salmon omelet & sliced tomatoes: Whisk together three eggs with a sprinkle of sea salt and black pepper. Cook in a heated skillet with a teaspoon of olive oil. Line the egg with smoked salmon and a sprinkle of shredded cheese. Fold the egg over the salmon and cheese, and serve with sliced tomatoes.7. One pot chicken & veggies: In a large skillet, brown a pound of chicken tenders in olive oil. Season with sea salt, black pepper, dried basil, crushed rosemary, sweet paprika, dried thyme, dried parsley and cumin. Add 4 cups of chopped veggies (zucchini, onion, tomatoes) and 4 cloves of chopped garlic. Cover and simmer for 20 minutes, until tender and fully cooked.You see, healthy dinners can be quite simple to prepare. Donít get too hung up on the exact measurements of ingredients, and instead focus on combining a handful of quality ingredients together in a delicious way. Thereís no such thing as a dinner thatís too simple when nutritious, wholesome ingredients are used.Donít forget that a consistent, challenging exercise program is the key to getting and staying fit and lean.One of the easiest ways to speed up your metabolism and increase your fat burning is to get at least eight hours of sleep each night. While you sleep, your body works to restore itself, a very important process that assists with your fat loss efforts.Taco egg muffinsEgg muffins are a wonderful, protein-packed, on-the-go meal, easy to make on the weekend for quick meals all week long. This version of egg muffins takes all of the delicious flavors of taco night and packs it into a guilt-free, low-carb meal. Reach for one of these taco egg muffins instead of a high carbohydrate snack and watch how quickly your body begins to transform.Servings: sixHereís what you need:

  • 1/2 lb. ground beef
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon sweet paprika
  • 1/4 teaspoon cumin
  • 1/4 teaspoon onion powder
  • Pinch of garlic powder
  • Dash of sea salt
  • 6 organic, free range eggs
  • 2 green onions, finely chopped
  • Handful of sliced olives
  • 1 tomato, chopped
  1. Preheat oven to 350 degrees F. Line 12 muffin tins with paper liners or grease with coconut oil.
  2. In a skillet, brown the beef over medium heat. Add in the chili powder, paprika, cumin, onion powder, garlic powder and sea salt. Remove from heat and drain.
  3. In a bowl, mix up the eggs, add the browned, seasoned beef, chopped green onions, sliced olives and chopped tomato. Fill 6 muffin tins.
  4. Bake for 20-22 minutes, or until the egg is fully set. Enjoy!
Nutritional analysis: One serving equals 184 calories, 13g fat, 225mg sodium, 10g carbs, 5g fiber, and 9g protein

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