MrktZen

Easy Blueberry Muffin 😃

Ingredients
- 2 cups all purpose flour
- 1 tablespoon baking powder
- 3/4 cup brown sugar
- 1/2 cup canola oil
- 2 eggs
- 1/2 teaspoon each of cinnamon and vanilla (or more if preferred)

Preparation
Pre-heat oven to 400F

Combine the dry ingredients: sift the flour, baking powder, cinnamon and cup brown sugar together in a bowl and make a well (reserve the rest of the brown sugar for topping)Stir in the wet ingredients: add in the eggs, oil, vanilla, and yogurt and stir with a wire whisk till just mixed, do not over-mix; fold in the blueberries

Grease a muffin pan or use paper baking cases, drop the batter in - to about 2/3rds full - in each baking case/mold; sprinkle remaining brown sugar on top for a crispy sweet skin

Bake in a 400F oven for about 15-20 minutes, till a toothpick inserted in the center comes out clean

Cool on a wire rack for a few minutes and enjoy warm

Source: Foodista

Cinnamon Apple Chips 🍎😋

Ingredients
- 4 Mcintosh apples
- 1 Tbsp. cinnamon
- 1 Tbsp. raw sugar (Optional)

Preparation
Place apple slices on a cookie sheet and sprinkle with cinnamon and sugar. Wash and dry apples. Using a mandolin slice apples into thin strips.

Place apple slices on cookie sheet and sprinkle with cinnamon and sugar.

Bake in the oven for one hour. Flip apple slices and bake for an additional 40-60 minutes. Ovens also vary so if they appear too soft, continue to bake until they are somewhat crisp.

Let cool and store in an airtight container.

Source: Foodista

Carrot Oat Muffins 🥕😋

Ingredients

- 1/4 cup of agave nectar, I use raw and organic
- 1 cup of organic applesauce
- 3 teaspoons of baking powder
- 1 teaspoon baking soda
- 3 cups of shredded carrots
- 1 teaspoon organic cinnamon
- 3 organic eggs
- 2 teaspoons of chopped ginger
- 1/2 teaspoon salt
- 1 teaspoon of organic vanilla extract
- 2 cups of organic whole oat flour

Preparation

Combine all dry ingredients in a bowl

Combine all wet ingredients in a bowl except carrots and ginger and mix well. Gently add dry ingredients to wet ingredients and mix until just blended. Be careful not to over-mix because this will result in hard muffins. Once the wet and dry ingredients are blended, gently fold in carrots and ginger until spread throughout. Spray muffin tins with nonstick cooking spray and add the mixture to 2/3 of the cup.

Bake at 350F for 20 minutes until golden brown on top.

Let cool in tins for 2-3 minutes before transferring to a cooling rack.

Source: Foodista

This quick and easy Orange Citrus Salad is great for anytime of year, especially spring and summer. It is so refreshing and made with fresh oranges, grapefruit and creamy avocado on top of mixed greens and dressed with the most amazing orange vinaigrette. Ready in 10 minutes!

ORANGE CITRUS SALAD

Ingredients

FOR THE SALAD
5 ounces fresh mixed greens
2 large ruby red oranges – segmented, piths removed
2 navel oranges – segmented, piths removed
1 large grapefruit – segmented, piths removed
2 medium avocados – peeled, seed removed and sliced
1/4 cup shredded parmesan cheese
1/3 cup shelled pistachios
the juice and zest of 1 lime
5–6 fresh mint leaves
Kosher salt
Ground black pepper

FOR THE ORANGE VINAIGRETTE
1/4 cup orange juice
2 tablespoons citrus vinegar
1 tablespoon lemon juice
This quick and easy Orange Citrus Salad is great for any time of year, especially spring and summer. It is so refreshing and made with fresh oranges, grapefruit and creamy avocado on top of mixed greens and dressed with the most amazing orange vinaigrette. Ready in 10 minutes!
1/2 teaspoon kosher salt
1/4 teaspoon ground black pepper

INSTRUCTIONS

Assemble the salad. Layer some of the greens into the bottom of a platter or large salad bowl and top with the segmented oranges and grapefruit and sliced avocado. Layer more greens on top and repeat with the fresh fruit.
Mix up the dressing. Add all of the dressing ingredients to a small bowl and whisk well to combine.

Dress, garnish and serve. Pour the dressing over the salad and lightly toss. Top with a squeeze of lime juice, grated lime zest, crunchy pistachios, salty shredded parmesan cheese and some fresh mint leaves. Serve cold.

Source: Pinchmegood

Check out the fresh ingredients on this one!

Mango Kiwi Salsa

Ingredients

- 1/4 cup fresh cilantro, finely chopped
- 2 cloves garlic, minced
- 1 jalapeno, deseeded and diced
- juice of 1 lime
- 1 kiwi, peeled and cubed
- 1 mango, peeled and cubed
- pepper
- 1/2 red onion, diced
- Salt
- 1 tomato, cubed

Preparation

Combine all ingredients in a large bowl.Chill until ready to serve.

Source: Foodista

Getting adequate amounts of fiber is essential for overall health as it can normalize bowel movements, manage weight, and improve heart health. However, only 5% of Americans consume enough fiber.

Are you getting enough fiber? How to tell if you should be taking a fiber supplement Fiber supplements can help ease constipation and improve satiety which may help you reach your weight loss goals.

Dessert? That's No Problem!

Baked Pears with Oatmeal Crumble

Ingredients

- 2 ripe pears (I've used Anjou and Bosc), split vertically with core and seeds carefully removed
- 1-1/2 cups oatmeal
- 1/4 cup packed brown sugar
- 1/3 cup flour
- 1/4 teaspoon cinnamon
- 2 tablespoons chilled butter, cut into small pieces

Preparation

Preheat your oven to 400 degrees F. In a small bowl, mix together the oatmeal, brown sugar, flour and cinnamon. Place the halved pears in a baking dish. Spoon the oatmeal mixture onto the top of each pear half and pat down to make a small mound. Dot each of the pear halves with the pieces of butter. Bake, uncovered, for about 15 minutes. Turn the oven to broil to allow the topping to brown, just for about 30 seconds. Watch the pears carefully at this point so they dont burn. Serve with vanilla ice cream, caramel sauce or plain.

Source: Foodista

Experiencing a midday slump? While you may be tempted to take an afternoon nap, try grabbing an energy-boosting snack or drink, instead.

When looking for a quick pick-me-up, it's best to choose something with protein, fiber, and other key nutrients like omega-3s or potassium.

In a mid-day slump? Try one of these 10 energy-boosting foods and drinks, recommended by dietitians When looking for an energy-boosting snack make sure it contains both fiber and protein to combat blood sugar spikes, which can cause fatigue.

Cilantro Lime Fish Tacos🌮😋

Ingredients

- 2 packets Swanson® Flavor Concentrated Seafood Broth
- 8 flour tortillas (6-inch), crisp taco shells or fresh corn tortillas, warmed
- 1 tablespoon chopped fresh cilantro leaves
- 1 cup shredded lettuce or cabbage
- 2 tablespoons lime juice
- olive oil
- 2 tablespoons diced red onions
- 1/4 cup Pace® Chunky Salsa
- 1/4 cup sour cream
- 1 pound fresh or thawed frozen cod or tilapia fillets

Preparation

Heat the oil in a 12-inch skillet over medium-high heat. Add the fish and cook for 8 minutes or until it flakes easily when tested with a fork, turning over once halfway through the cooking time. Add the concentrated broth, lime juice and cilantro to the skillet. Break the fish into large pieces with a spoon, stirring to coat with the broth mixture.Divide the fish mixture among the tortillas. Top with the lettuce, onion, sour cream and salsa. Fold the tortillas around the filling.

Source: Foodista

To take action is the best step. Don't overthink and start doing!

When it comes to sports nutrition, electrolytes create quite the buzz. But, electrolytes play an important role in health even if you aren't an athlete.

Electrolytes 101: Everything you need to know about these essential minerals Electrolytes are minerals that play an important role in regulating fluids and pH levels in the body. They also help muscles contract.

Fill your tummy with this recipe!

Baked Fried Chicken With Cauliflower Mash

Ingredients

- 1/4 cup buttermilk
- 1 1/2 cups buttermilk
- 2 heads of cauliflower
- Cauliflower Mash
- 1/2 teaspoon cayenne pepper
- Chicken (Baked chicken recipe adapted from Epicurious.com)
- 3 tablespoons Dijon mustard
- 1 1/2 teaspoons dry mustard
- 6 tablespoons flour
- 2 garlic cloves, pressed
- 2 tablespoons fresh lemon juice
- 2 teaspoons lemon peel
- 1/4 cup low fat sour cream
- 1 1/2 cups whole wheat panko
- 1 teaspoon Paprika
- 1/2 cup grated Parmesan cheese
- 1/4 cup low fat ricotta
- Salt and pepper
- 2 pounds boneless, skinless chicken breast
- 1 tablespoon minced thyme

Preparation

For marinade:Fillet chicken breast in half to make thinner pieces, and cut in half again to make smaller pieces. Whisk all marinade ingredients (except for the chicken) in large bowl. Add chicken and coat in marinade.Chill overnight for more intense flavor. But if you are short on time (which I usually am) it is ok to use right away as well.For breading:Preheat to 450F Mix breading ingredients large bowl. Place wire rack on baking sheets. Remove chicken breast from bowl and place in coating mixture. Transfer to rack. Repeat with remaining chicken breasts.- Place chicken breasts on rack and spray with olive oil . Bake chicken 20 minutes or until coating is browned and instant-read thermometer registers 155F.For Cauliflower: Cut up cauliflower in small pieces. Place in large saut pan with about 1 cup of water (enough to cover the bottom of pan, plus a little extra to make sure it doesn't all evaporate)Cook until tender. Combine cauliflower with buttermilk, sour cream, ricotta and salt and pepper.In batches, place in blender and puree until smooth. (if it is having a hard time blending, add either some chicken or vegetable stock, or even more buttermilk)

Source: Foodista

This is a healthy appetizer or side dish your family and friends will go crazy for!

EASY 15 MINUTE AIR FRYER ZUCCHINI FRIES

INGREDIENTS

2 medium zucchini
1 large egg
1/3 cup blanched almond flour
1/2 cup shredded parmesan cheese
1 tablespoon garlic powder
1 teaspoon paprika
1 teaspoon dried parsley
1 teaspoon kosher salt
1/4 teaspoon ground black pepper
Olive oil cooking spray

INSTRUCTIONS

Cut the zucchini. To cut the zucchini into fries, slice off the ends of each zucchini, then slice each one right in half, by placing a large kitchen knife on the center and slicing through. Then cut each half in half lengthwise and cut them into fries that are 3-4 inches long and about 1/2 inch thick.
Prepare the coating mixture. In a shallow bowl, crack and whisk the egg and season it with salt and pepper. In a separate shallow bowl, combine the almond flour with the parmesan cheese, garlic, paprika, parsley, salt and pepper.
Coat the zucchini fries. Set up a dredging area to coat the fries. Place the bowls with the egg and the coating next to the cut zucchini fries. Then coat each piece of zucchini in egg then in the almond flour mixture, pressing the coating into the zucchini as you coat it. Place the coated zucchini fries onto a plate or baking sheet. Continue coating all of the zucchini.

Cook the zucchini fries. Preheat the air fryer to 400 degrees F and spray the air fryer basket well with olive oil cooking spray. Working in batches, place some of the zucchini fries in a single layer into the air fryer basket and spray them well with more cooking spray. Close the basket and cook them for 4 minutes. Then flip them over, spray them well again with the cooking spray and cook them for 4 more minutes. Place them onto a plate or platter. Continue until you have cooked all of the zucchini.
Serve. You will want to serve these warm with your favorite dipping sauce. See post for dipping sauce recommendations.

Source: Pinchmegood

This article discusses the best alternatives to help you maintain a healthy weight!

These 6 Foods Are Tied to Weight Gain—Here Are Their Healthy Alternatives These are the top 6 foods might make you gain weight, according to research. Find out why they can lead to gaining weight, plus the healthy alternatives a nutritionist recommends.

This is a tasty, one pan recipe the whole family will love. Mixes of sweet and tangy flavors married with tender cooked chicken and veggies, covered in a homemade 5 minute teriyaki sauce. It’s also low-carb, Whole30, Gluten Free and a perfect meal prep recipe.

Healthy Pineapple Teriyaki Chicken Stir Fry

FOR THE STIR FRY

1 Tablespoon sesame oil
1 pound boneless skinless chicken breast
10.8 ounce bag frozen mixed veggies
1 large red bell pepper – cleaned and sliced
1/2 purple onion – sliced
1 1/2 cups fresh pineapple cut into 1-inch chunks

FOR THE TERIYAKI SAUCE

1/4 cup coconut aminos, soy sauce or tamari sauce
1/4 cup fresh pineapple juice
1 tablespoon sesame oil
1 tablespoon maple syrup (optional)
1 tablespoon minced garlic or garlic paste
1 tablespoon minced ginger or ginger paste
1/8 cup chopped scallions – plus more for topping
1 tablespoon toasted sesame seeds – plus more for topping

INSTRUCTIONS

Cook the chicken. Heat up a heavy bottomed pan or wok with some sesame oil. Add in the cubed chicken and toss and cook until it is golden brown. About 4-5 minutes, then remove it from the pan. Cook’s tip: The larger you cut the chicken the longer it will take to cook. If you cut it into smaller pieces then it will take less time, so watch it so it doesn’t over cook and get dry.
Cook the veggies. Add the veggies to the same pan you cooked the chicken in, season with a little salt and pepper and cook for 3-4 minutes.
Make the sauce. Add all sauce ingredients to a bowl and whisk well to combine.
Combine it all together. Add the chicken back to the pan with the veggies along with the chopped pineapple. Pour in the sauce and toss everything in the sauce. Let that all simmer for 1-2 minutes then top with chopped scallions and sesame seeds.
Serve. Enjoy this stiry fry over some cauliflower rice or any kind of rice you like. You can serve it in bowls or in a pineapple.

Source: Pinchmegood

😃☕️

Chugging water is great—but your body needs a little more than that sometimes.

8 Muscle Recovery Foods to Snack On After Your Next Workout Chugging water is great-but your body need a little more than that sometimes.

This is a fun recipe to make...in particular if you have a BBQ coming up!

Turkey Burgers

Ingredients

- 1/4 cup shredded carrots
- 1 egg
- 1 teaspoon of minced organic garlic
- 2 green onions, chopped
- 1 lb. extra lean ground turkey
- 1/2 cup panko
- 1 red bell pepper cut into rings if desired for garnish.
- salt and pepper to taste
- 1/2 teaspoon smoked paprika
- 1/4 cup spinach, chopped
- 1 tablespoon tomato paste
- 1 medium zucchini, grated

Preparation

Mix all ingredients in a large bowl. Don't overwork it - just combine enough to have it well mixed.Form 4-6 round patties. Cook on med-high heat until done. If unsure, insert a thermometer - 165 F is the temp. you are aiming for.For roasted red pepper rings, seed and slice red pepper, spritz with olive oil and bake at 425 for 20 minutes.

Source: Foodista

Mix mental strength with physical gains in this soothing yoga sequence.

This Yoga Flow Can Help Ease Stress and Anxiety This restorative yoga flow can help you shed anxiety and stress when times get tough.

Zoodles are a great option for anyone looking to cut carbs on their meals. Give this a try!

Shrimp Scampi Zoodles

Ingredients

- 14 shrimp peeled, cooked
- 2 zucchini
- 1 tsp garlic powder
- 1 tsp parsley
- 1/2 tsp red pepper flakes
- 1/4 tsp lemon zest
- 2 tbsp olive oil

Preparation

Grab the spiralizer and the zucchini and use the chipper blade. (This is one of the three blades that comes with the Paderno.) Use a knife to cut off both ends of the zucchini and then place it into the spiralizer. Turn until you have fresh zoodles.

Place a large skillet over medium heat and add 1 tbsp of extra virgin olive oil.

Place the fresh zoodles into the skillet and add the garlic and red pepper flakes to flavor things up. Toss zoodles in olive oil and season well. Cover skillet and heat for one minute.

Remove lid, toss zoodles again, and cover for an additional two minutes.

Remove from heat and keep covered.

Add the shrimp to a small skillet over medium-high heat in a tbsp of olive oil. Season with salt and pepper, lemon zest, and sprinkle with parsley. Once the shrimp are heated through, add the zucchini noodles and serve immediately.

Source: Pink When

🤙

Sunscreen is a must year-round, but it’s especially important during the summer when outdoor adventures expose us to more UV rays than we’d face indoors. If you’re conscious of the ingredient labels on your skincare products, you may find yourself in search of an all-natural option that keeps your skin protected from the sun.

The 7 Best Natural Sunscreens for UV Protection, According to Dermatologists These protective formulas will help prevent sun damage.

Steak Salad with Chimichurri Sauce

Ingredients

- 1 pound flank steak, 1-inch thick
- 2 tablespoons olive oil
- salt and pepper to season
- 1 red onion, sliced into 1" rings
- 4 ounces baby bella mushrooms, quartered
- 5 ounces spring mix
- 1 pint cherry tomatoes, halved
- 1 avocado, sliced
- 1 cup lightly packed fresh parsley
- 2 large cloves garlic
- 1 teaspoon dried thyme
- 1/4 teaspoon red pepper flakes
- 1/4 cup bone broth
- 1/4 cup organic red wine vinegar
- 1/4 cup extra virgin olive oil
- 1/2 teaspoon salt
- 1/8 teaspoon freshly ground black pepper

Preparation

Preheat grill to medium high heat.Season red onion rings and mushrooms with 1 tablespoon olive oil, salt and pepper to taste.

Place onion rings and mushrooms on grill. Grill for 4-5 minutes per side until char marks appear.

Remove and set aside.Take steak out of your fridge and let it sit in the room temperature for 5 minutes. Use a paper towel to gently pat the surface of both sides of the steak dry.

Brush olive oil on both sides of the steak or use olive oil cooking spray. Generously season the steak with salt and freshly ground pepper.

Place the steak on the grill. Grill each side for 3-5 minutes until the internal temperature of the steak reaches 145°F for medium doneness; 135°F for medium rare and 155°F for medium well.

Let rest for 5 minutes before slicing.To make the Chimichurri sauce, place all ingredients in a food processor, blend for about 30 seconds or until all ingredients are combined well (any remaining sauce can be stored in the refrigerator for up to 2 weeks).To assemble, arrange baby spinach spring mix on the bottom of a large serving plate, followed by the onion rings and mushrooms. Slice the steak and place on top of the vegetables. Top with cherry tomatoes and sliced avocado.

Drizzle the Chimichurri sauce over the steak salad and serve!

Source: Foodista