January is "30 in 30" month. 30 different daily nutrition challenges, each to be completed by month's end. (just so you know I realize there are 31 days in January. This gives you a bit of wiggle room. 🙂

 Which one are you doing today?

1. Take a multivitamin

2. Take fish oil

3. Make salad a main course for a meal, don't forget to add lean protein

4. Drink 90 ounce of water

5. Eat fish for a main dish

6. Eat 2 cups of veggies at a meal (salad greens do not count)

7. No caffeine day (chocolate and coffee are the big culprits)

8. No alcohol day

9. Eat lean protein at each meal

10. No snacking

11. Try a new veggie

12. No Bread products

13. Eat only raw veggies

14. Do not eat after dinner

15. Prep food the night before for the next day. (cut veggies, pack lunch, cook chicken for a salad)

16. Log your food for the entire day

17. No added sugars to your food (look at the ingredient label)

18. Do not eat anything out of a box, bag, or can

19. Eat 5 servings of veggies

20. Replace any fruit/fruit juice with a veggie

21. Post a recipe to Cr8 Fitness Facebook page

22. No artificial sweetners to your meals/drinks

23. Visit a CSA or local farmer’s market

24. Eat 5 different colors in one meal

25. Replace any bread/pasta/rice with a veggie

26. Eat veggies at your first meal

27. Eat protein and veggies for a snack

28. No cheese

29. Stop eating at 7:30 pm (2 hours before you go to bed)

30. Plan one week’s menu


This post is long but you won't want to miss these recipes. They are that good. Plus you can check off several of these challenges by using them. I highlighted the unusual vegetables you might want to try. Most recipes have 5 different colors of veggies, are served without bread, pasta, or rice. You can put these right into a meal plan. Thank you to everyone who sent in recipes. If you need to send one in please post it in the comment section below.

To Your Best Health,

Coach Nancy


P.S. Here's some breakfast recipes that will help you get in veggies at your first meal. 


CHOPPED THAI SALAD WITH PEANUT SAUCE

From Jenn at 6:15

To make the salad:

  • 2 cups romaine lettuce, thinly chopped
  • 1 cups napa cabbage, thinly chopped
  • 1 1/2 cups red cabbage, thinly chopped
  • 2 cups carrots, shredded
  • 1 red bell pepper, diced
  • 1 cup cucumber, diced
  • 2 green onions
  • 1/2 cup cilantro, minced
  • 1/2 cup raw cashews, roughly chopped
  • Sesame seeds (optional for garnish)

To make the peanut sauce:

  • 1/4 cup peanut butter
  • 1 lime, juiced
  • 3 tablespoons soy sauce
  • 3 tablespoon sesame oil
  • 2 tablespoons maple syrup
  • Salt & pepper to taste
  • Pinch of red pepper (optional)

 Add all of the ingredients for the salad to a large bowl & toss to combine.

In a small bowl, stir together the ingredients for the sauce until smooth.

Drizzle the peanut sauce over the salad before serving.

OPTIONAL: Top with chopped or shredded baked chicken.


5am Stephen’s rendition of Lasagna

  • 8 whole wheat tortillas
  • 15 slices of Mozzarella cheese
  • 2 cups Mexican cheese
  • 2  cups Ricotta cheese
  • 2 eggs
  • 24 frozen meatballs
  • 3 cups pasta sauce

Mix 2/3 of the ricotta cheese with the 2 eggs. Warm up then slice the meatballs into 4ths. Slice tortilla into 2 inch strips. Use the bet fit method and try not to over ap.

Spread ¼ cup of the sauce on the bottom of a 9x111 pan. Add your first layer of tortillas. Add ½ of the ricotta mixture and spread evenly and another layer of tortillas. Add 1 cup sauce evenly. Add sliced meatballs, place 6 slices of the mozzarella on top then add another layer of tortillas. Add ½ of the ricotta mixture. Evenly place the remaining sliced mozzarella. Add another layer of tortillas. Add in remaining sauce. Spread evenly, top with the shredded Mexican cheese. Bake in oven at 350 for about 45 minutes. Let rest 10 minutes. Enjoy


The Carol’s Cilantro Salad Dressing

  • 1 cup packed Cilantro
  • 1 stem green onion
  • 2 teaspoon ginger
  • ½ teaspoon garlic
  • ½ teaspoon jalapeno
  • 2 Tablespoon apple sauce
  • 2 Tablespoon lemon juice
  • 2 Tablespoon coconut aminos
  • 1 Tablespoon rice vinegar
  • 2 Tablespoon water
  • 2 teaspoon maple syrup

Throw it all in a blender. Voila’


Everyone at Cr8 Loves EGGROLL IN A BOWL

  • 1 pound ground beef or pork
  • 1 package coleslaw mix
  • 3 ribs of chopped celery
  • 1 medium chopped onion
  • 3 chopped garlic cloves
  • 1 teaspoon fresh grated ginger
  • 3-4 Tablespoon coconut aminos
  • 1-2 teaspoon rice vinegar

Cook ground beef (you can also use ground pork) until done and remove from pan, leaving the drippings. Add onions, garlic and celery to the pan and sauté until nearly cooked through. Add coleslaw mix and continue to cook about 15 minutes, then mix in cooked ground pork. Add the freshly grated ginger, coconut aminos, rice vinegar. Allow simmer 5-10 minutes.


Breakfast Eggs by Lucille

  • 1/2 pound pork sausage browned, any type of meat works
  • 10 eggs
  • 1/2 cup shredded cheese
  • 1 cup chopped veggies (onions, peppers, mushrooms, olives, broccoli, asparagus, etc.)

Beat Eggs, Add in cooked meat. Spoon into greased muffin pan. Bake 20-25 minutes at 350 degrees. Remove from muffin tins immediately to prevent sticking. 12 muffins. Can be refrigerated, frozen. Reheat in microwave for 20 seconds.



Scott’s Got Chicken Soup

  • 4 cups chopped, cooked chicken meat
  • 1 cup chopped celery
  • 1/4 cup chopped carrots
  • 1/4 cup chopped onion
  • 1/4 cup ghee
  • 4 cups Daikon Radish
  • 12 cups chicken broth
  • 1/2 tsp dried marjoram
  • 3 slices fresh ginger root (optional)
  • 1/2 tsp ground black pepper
  • 1 bay leaf
  • 1 TBSP dried parsley

Peel and cut daikon with the veggie cutter or by hand to resemble noodles. I used a julinated peeler.

In a large stockpot, sauté celery and onion in ghee until soft.

Add chicken, carrots, chicken broth, marjoram, ginger, black pepper, bay leaf, and parsley. Simmer for 30

minutes.

Add Daikon, and simmer for 10 more minutes.


Jill’s Chicken Bruschetta

  • 3 medium tomatoes
  • 2 small cloves garlic, minced
  • 1/4 cup chopped red onion
  • 2 tbsp fresh basil leaves, chopped
  • 1 tbsp extra virgin oil
  • 1 tbsp balsamic vinegar
  • kosher salt and fresh cracked pepper to taste
  • 3 oz mozzarella, diced 
  • 1.25 lbs 8 thin sliced chicken cutlets

Combine onion, olive oil, balsamic, 1/4 tsp kosher salt and pepper. Set aside a few minutes.

Chop tomatoes and place in a large bowl. Combine with garlic, basil, onion-balsamic combo and additional 1/8 tsp salt and pepper to taste. Set aside and let it sit at least 10 minutes or as long as overnight. Toss in the cheese right before you serve.

Season the chicken with salt and pepper. Cook over medium high heat on a grill for 2 minutes or so on each side. Set it aside. Top with the Bruschetta and serve.


Tuscan Bean and Beef Soup -5am

  • 1 (15-ounce) can cannellini beans, drained and rinsed        
  • 2 stalks celery, diced
  • ½ red bell pepper, diced
  • 1 (15-ounce) can red kidney beans, drained and rinsed      
  • 1 clove garlic, minced
  • 6 sprigs of thyme, leaves stripped
  • 1.5 tablespoon coconut oil      
  • small handful of fresh oregano, chopped
  • ½ large onion, diced       
  • small handful of fresh rosemary, chopped
  • 2 carrots, peeled and diced     
  • ½ teaspoon salt
  • ½ teaspoon freshly ground black pepper
  • 1 (14.5-ounce) can diced tomatoes or fresh tomatoes
  • 4 cups vegetable broth
  • 1 small zucchini, diced
  • handful of chopped baby spinach leaves
  • ⅓ cup freshly grated Parmesan, optional

Heat the oil in a fry pan over medium heat. Add the onion, carrots, celery, red pepper, garlic, thyme, oregano, rosemary and salt and pepper and cook stirring occasionally until the vegetables are tender, about 5 -7 minutes.

Transfer veggies into crock-pot. Add the broth, beans and tomatoes with the juice. Add diced zucchini and spinach. Cook on high for 4-6 hours.

Serve immediately or save for lunches / dinners throughout the week.


Sonia’s Shredded Southwest Chicken Salad

  • 1-1.5 lbs. chicken tenderloin
  • ¾ cup black beans, rinsed, drained and dried
  • ¾ cup red bell pepper, diced
  • ¾ cup chickpeas, rinsed, drained and dried
  • ¾ cup whole kernel corn, drained and dried
  • ¾ cup cucumber, core and dice
  • ⅓ cup shallots, finely diced
  • ¼ cup jalapeno, finely diced
  • ¼ cup cilantro, chopped small
  • ¼ cup shredded cheddar cheese
  • Salt and pepper to tase
  • CHILI LIME YOGURT DRESSING
  • ½ cup Greek yogurt
  • 2 tablespoons lime juice
  • 2 tablespoons diced green chilis, with the juice
  • ½ teaspoon cumin
  • ½ teaspoon chili powder
  • ½ teaspoon garlic powder
  • ¼ teaspoon salt
  • 2 tablespoons warm water

Grill or cook your chicken until done. In a mixing bowl and combine all the dressing ingredients. Whisk well and set aside.

Once the chicken is cool to touch, shred it into a large mixing bowl using two forks. Next, add the black beans, corn, red bell pepper, chickpeas, cucumber, shallots, and jalapeno.

Add the chopped cilantro and shredded cheddar cheese. Mix well. Season everything with salt and black pepper.

Top with chili lime yogurt dressing. Extra dressing can be stored covered in the refrigerator for three to four days.

Optional but you shouldn’t miss it. Top with chopped green onions, avocado, lime wedges, and jicama(shredded or cut like French fries).


Jon’s Overnight Oats

Protein powder overnight oats: my favorite pre-workout!

  • 1 scoop protein powder
  • 1/4 cup (20 grams) rolled oats
  • 1 cup (240 ml) unsweetened almond milk
  • 1 tbsp (10 grams) chia seeds
  • 1 tbsp (16 grams) peanut butter
  • 1/2 cup (70 grams) raspberries
  • 1 tbsp maple syrup

Place half of the raspberries in a bowl and mash

Add in the protein powder, oats, almond milk, chia seeds, and maple syrup

Mix well and transfer to a container.

Top with peanut butter, and remaining raspberries

Seal the container and store in the fridge overnight.

Jill’s Instant Pot Whole Chicken With Mushroom Sauce

  • 3-4 pound chicken
  • 1 teaspoon paprika
  • 2 teaspoons salt
  • ½ teaspoon pepper
  • 8 ounces cremini mushrooms, sliced
  • 1 clove garlic
  • 1 Tablespoon tomatoe paste (I finally found someone who spells it like I do with an ‘e’)
  • ½ teaspoon thyme
  • ½ teaspoon oregano
  • 1 cup chicken broth
  • 2 Tablespoon flour

Pat the chicken dry, tuck wings under and the drums. Season with salt, pepper and paprika. Select sauté and heat the oil for 2 mins. Using tongs lower chicken in back side down, sear 5 minutes. Flip and sear 5 more minutes. Set aside. Add onion, mushroom and garlic. Sauté 5 minutes. Stir in tomatoe paste (spelled correctly again), thyme, oregano; sauté 2 more minutes. Add broth and stir with wooden spoon. Place trivet on pot on top of onions and mushrooms. Top with chicken, breast side up. Select poultry for 20 minutes. Serves 4

Worlds Best Turkey Chili

  • 1 tbsp. Extra Virgin Olive Oil
  • 3 Garlic (cloves, minced)
  • 2 Yellow Onion (medium, diced)
  • 2 Red Bell Pepper (chopped)
  • 2 Carrot (large, diced)
  • 2 stalks Celery (diced)
  • 1 Sweet Potato (peeled, chopped)
  • 2 lbs. 93% Lean Ground Turkey
  • 1 1/2 cups Water (more as needed)
  • 1 15 ounce can tomato sauce
  • 1 14 ounce can diced tomato
  • 3 Ttbsp. Chili Powder
  • 1 tbsp. Cumin
  • 1 tbsp. Paprika
  • 1 tsp. Cayenne Pepper (extra if you like it hot!)
  • 1 tsp. Sea Salt
  • 1/2 tsp. Black Pepper
  • 1 tsp. Red Pepper Flakes
  • 2 Avocados

Heat the oil in a large soup pot over medium heat. Add garlic, onions, bell peppers, carrots, celery, and sweet potato. Sauté for 7-9 minutes, until soft.

Add the turkey and cook until it starts to brown (about 7 minutes), mixing often to break up chunks. Add 1 1/2 cups water, tomato sauce, diced tomatoes in their juices, chili powder, cumin, paprika, cayenne, salt, black pepper, and red pepper flakes. Bring to a boil, then reduce to a simmer. Keep uncovered. Cook for about 45 minutes, stirring often. When it's done, add extra spices to reach your desired flavor. Slice avocado for garnish, and enjoy!


Fish Tacos

  • ¼ cup of lime juice (about 2 limes)
  • 1 Tablespoon olive oil
  • 1 Tablespoon cumin
  • 1 Tablespoon chili powder
  • ½ Tablespoon oregano
  • ½ teaspoon black pepper
  • 1 ½ pounds of halibut or any white fish
  • 2 cups black beans (canned or made from scratch)
  • 1 cup salsa
  • 1/2 cup Monterey Jack cheese, shredded
  • 4 ounces of sour cream

In a large zip lock bag combine lime juice, olive oil, cumin, chili powder, oregano and pepper.

Add fish, refrigerate for 30 minutes

Preheat oven to 350. Place fish in pan and bake until it flakes easily. About 15 -20 minutes.

While fish is cooking heat black beans.

When fish is done flake it with a fork. Assemble tacos by spooning beans onto a bed of Papa Dean's MicroGreens, top with fish, beans, then cheese and salsa. Adding a bit of lime juice to the sour cream makes this dish over the top!


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