Chunky Turkey and Rice Soup

Chunky Turkey and Rice Soup

Turkey-Rice-Soup

If you are looking for a light meal for the day after Thanksgiving that will also help you use up some of your leftover turkey and veggies, look no further.  This soup is super easy to make and will leave your tummy satisfied.  Enjoy!

 Ingredients

  • 2 tsp olive oil
  • 1 large onion finely chopped
  • 1 large stalk celery, halved lengthwise, then sliced
  • 2 medium carrots, sliced
  • 2 tsp salt-free poultry seasoning
  • 4 cups fat-free, low-sodium chicken broth
  • 1 14.5 ounce can crushed tomatoes
  • 1/2 cup uncooked brown rice
  • 2 cups cooked white-meat turkey, torn into chunks

Preparation:

Heat oil on medium heat in a Dutch oven or soup pot. Add onions, celery, and carrots and sauté until onions are softened. Stir in seasoning and cook for 1 minute until fragrant. Add broth and crushed tomatoes, followed by rice. Bring to a boil, then reduce heat to low and simmer for 20-25 minutes, or until rice is tender. Stir in turkey and cook for 2 minutes more, until turkey is hot. Serves 6-8.

Nutritional Information:

Per Serving: Calories 141, Calories from Fat 30, Total Fat 3.3g (sat 0.7g), Cholesterol 32mg, Sodium 517mg, Carbohydrate 11.1mg, Fiber 2.8g, Protein 16.6g

 Suggested Articles:

Healthy Berry Chia Pudding

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Crockpot Turkey and Three Bean Chili

Crockpot Turkey and Three Bean Chili

healthy3beanchili

I made this recipe the other day and it turned out so good that I had to share it with you all.  Just a warning though, this recipe makes A LOT of chili! However, it freezes incredibly well, so I suggest making up some pre-packaged portions and you have a super healthy go to dinner on nights you don’t feel like cooking! 

Healthy Ingredients

  • 1.3 lb (20 oz) fat free ground turkey breast
  • 1 small onion, chopped
  • 1 (28 oz) can diced tomatoes
  • 1 (16 oz) can tomato sauce
  • 1 (4.5 oz) can chopped chilies, drained
  • 1 (15 oz) can chickpeas, undrained
  • 1 (15.5 oz) can black beans, undrained
  • 1 (15.5 oz) can small red beans, undrained
  • 2 tbsp chili powder

Method

-Brown turkey and onion in a medium skillet over medium high heat until cooked through.
-Drain any fat remaining and transfer to crock pot. Add the beans, chilies, chickpeas, tomatoes, tomato sauce and chili powder mixing well.
-Cook on high 6-8 hours.

Nutrition Information

Servings: 12                           Protein: 16.8g
Serving Size: 10.8 oz           Carbohydrates: 31.8g
Calories: 206                         Fiber: 9.0g
Fat: 1.4g

Recipe adapted from Skinnytaste.com

Written By: Shannon Benedetto ACSM-cpt

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Healthier Paella with chicken, leeks and tarragon

Personal Trainer’s Healthier Paella with chicken, leeks and tarragon

healthypaella

Paella is a Spanish dish that combines saffron-flavored rice, garlic, onions, peas, tomatoes, and meat or shellfish.  In this version, tarragon is substituted for saffron and chicken stands in for spicy chorizo sausage.  This is a fantastic meal to make for a crowd and will be a sure fire hit!  

Ingredients

1 teaspoon extra-virgin olive oil
1 small onion, sliced
2 leeks (whites only), thinly sliced
3 garlic cloves, minced
8 ounces boneless, skinless chicken breast, cut into strips 1/2 inch wide and 2 inches long
2 large tomatoes, chopped
1 red pepper, sliced
2/3 cup long-grain brown rice
1 teaspoon tarragon, or to taste
2 cups fat-free, unsalted chicken broth
1 cup frozen peas
1/4 cup chopped fresh parsley
1 lemon, cut into 4 wedges

Directions

In a large, nonstick frying pan, heat the olive oil over medium heat. Add the onions, leeks, garlic and chicken strips. Saute until the vegetables are translucent and chicken is slightly browned, about 5 minutes. Add the tomatoes and red pepper slices and continue to saute another 5 minutes. Add rice, tarragon and broth and combine well. Bring to a boil. Reduce heat, cover and simmer about 10 minutes. Stir in peas and continue to simmer uncovered until broth is absorbed and the rice is tender, 45 to 60 minutes.

To serve, divide onto individual plates. Garnish each with 1 tablespoon parsley and 1 lemon wedge.

Nutritional analysis per serving

Calories 345 Sodium 100 mg
Total fat 7 g Total carbohydrate 48 g
Saturated fat 2 g Dietary fiber 5 g
Monounsaturated fat 3 g Protein 22 g
Cholesterol 43 mg  

Recipe Adapted from MayoClinic.com

Written By: Shannon Benedetto ACSM-cpt 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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Healthier Black Bean Brownies

Personal Trainer’s Healthier Black Bean Brownies

healthierbrownies

I have been in a baking mood recently, but it is so hard to find a dessert recipe that is not loaded with fat and sugar, while also being delicious.  This recipe is a spin on traditional fudge brownies, and I promise, not even the pickiest eater will know that there are black beans in them!

Ingredients:

  • 1 1/2 cups black beans (1 15-oz can, drained and rinsed very well) 
  • 2 tbsp cocoa powder- dutch or regular (add a little extra if desired)
  • 1/2 cup quick oats
  • 1/4 tsp salt
  • 1/2 cup honey
  • 1/4 cup coconut oil (in liquid form)
  • 2 tsp pure vanilla extract
  • 1/2 tsp baking powder
  • 1/2 cup to 2/3 cup dark chocolate chips

Method:

Preheat oven to 350 F.

Combine all ingredients except chips in a good food processor, and blend until completely smooth.

Stir in the chips, then pour into a greased 8×8 pan.

Cook the black bean brownies 15-18 minutes, then let cool at least 10 minutes before trying to cut.

Makes 9-12 brownies.

 

Nutritional Information: Per Brownie

  • Calories: 115
  • Fat: 5.5g
  • Carbs: 15g
  • Fiber: 3g
  • Protein: 2.5g

Recipe adapted from ChocolateCoveredKatie.com

Written By: Shannon Benedetto ACSM-cpt

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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How to Keep Healthy Eating Exciting: The Salad

 Personal Trainer Shows you How to Keep Healthy Eating Exciting:

The Salad

salad

Salad, noun \?sa-l?d\ : A mixture typically composed of lettuce, tomato, cucumber and if you have an extra five minutes some other topping.  Usually eaten during a rushed lunch hour out of a tupperware container.

If this describes the salad that you are typically eating then I know that you must be ready for a change (also that you are probably developing a strong aversion to lettuce).  Fear not! I have some suggestions on how to turn your boring, run of the mill, salad into something far more exciting.

The Base: Greens

Please, no iceberg.  Salads composed of an iceberg lettuce base have no place in this article.  Try new salad bases.  There are so many different types of leafy greens, you’d be amazed.  Arugula has a sharp, peppery taste and is delicious with a lemon olive oil vinaigrette.   Spinach I feel is overlooked far too much when it comes to salads, this dark green is a good source of Niacin and Zinc, and a very good source of Dietary Fiber, Protein, Vitamin A, and Vitamin C.  For those feeling adventurous give bok choy a try, it goes fabulous with red peppers, carrots and a sesame soy dressing.

The Base: Legumes, Nuts, Seeds and Grains

Beans can make a great base for a salad.  By adding cucumber, tomato, green onions and a light olive oil vinaigrette you have something delicious that is not only high in fiber but also has contrasting textures that will keep your mouth interested.  Not feeling a cold salad? Try a warm quinoa salad with roasted autumn vegetables like brussel sprouts, parsnips and carrots.  Quinoa is not only high in fiber but is also a complete protein.  Adding some chopped nuts or seeds to a tossed salad is always a good idea, it adds a nice crunch, try almonds, walnuts, or roasted pumpkin seeds.

The Toppings: Protein

Always having tuna out of a can or a piece of grilled chicken with your salad can get monotonous.  Try something different by switching out your canned tuna for a fresh grilled piece of salmon.  Take your salad in a different direction by using a dry rub of your favorite spices on your chicken before you grill it, and then pairing your toppings to compliment your flavor choice.

The Toppings:  Everything Else!

The possibilities are endless.  Cut up fresh berries over red romaine, add a little feta and some raspberry vinaigrette (this salad is even better the next day).  Use tangerines in an asian inspired salad and sprinkle with sesame seeds.  Take your stale bread and make healthy homemade whole wheat croutons with your favorite spices.

The bottom line is that there’s no need to stay stuck in your salad rut.  You can still have a healthy, go to meal in hardly anytime at all AND have it satisfy your taste buds! Experiment with different things.  Don’t be afraid to pick up that new veggie at the supermarket that you’ve never heard of before, give it a try! You never know, you may find something that you truly can’t get enough of.  As always, make sure to keep it healthy, keep your dressings light, and have fun with it!

 Written By: Shannon Benedetto ACSM-cpt

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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Healthy Baked Kale Chips

Healthy Baked Kale Chips

Kale-Chips3

I bought a gorgeous bunch of kale from my local produce market this week so I decided to make one of my favorite healthy snacks, kale chips! Sounds boring, I know, but actually these come out really delicious and will satisfy your craving for something crunchy. Enjoy!

Ingredients:

1 bunch kale

1 tablespoon olive oil

1/4 teaspoon salt

Method:

  1. Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
  2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
  3. Bake until the edges brown but are not burnt, 10 to 15 minutes.

Nutritional Facts: 

Per serving: 110 calories; 5 g fat ( 1 g sat , 3 g mono ); 0 mg cholesterol; 16 g carbohydrates; 0 g added sugars; 5 g protein; 6 g fiber; 210 mg sodium; 642 mg potassium. 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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Healthy Cauliflower and Cannellini Bean Mash

Healthy Cauliflower and Cannellini Bean Mash

healthymockmashedpotatoes 

I love mashed potatoes, but all those carbs just don’t fit in with my diet.  This is a  healthy alternative to traditional mashed potatoes that will satisfy your cravings. The combination of cauliflower and cannellini beans creates a thick and creamy texture, and as an added bonus, the beans pack an awesome protein punch.

Ingredients

  • 1 Tablespoon Olive Oil
  • 2 cloves Garlic, Sliced
  • 1 head Cauliflower, Roughly Chopped
  • 3 cups Cannellini Beans, Cooked
  • ½ cups Vegetable Broth
  • 2 Tablespoons Fresh Parsley Or Chives, Sliced
  • Salt And Pepper, to taste

Method

Heat olive oil in a small frying pan over medium heat. Add sliced garlic and cook until slightly browned.

Meanwhile, place 1-2 inches of water in a large pot and bring to a simmer over medium-high heat.

Place the cauliflower in a steam basket and then add it to the large pot. Cover the pot and steam the cauliflower until fork tender (about 10 minutes). Remove the cauliflower from the heat and set aside.

In a food processor, combine the garlic-infused olive oil, cauliflower, cannellini beans, vegetable broth, and parsley, and puree until smooth. Scrape down the sides as needed, and season with salt and pepper.

Serve warm and enjoy!

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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Healthy Halloween Frozen “Boo”nana pops

Personal Trainer’s Healthy Halloween Frozen “Boo”nana Pops

healthyfrozenboonana

It’s coming close to being halloween, my favorite holiday of the year! We all know what that means, a gigantic bag full of candy coming home to sit in a corner and stare at us for the next few months.  I saw this recipe and figured having something this cute as an alternative to the bag of naughtiness may just keep some of us from straying too far from our goals of healthy eating (plus, I think the kids will dig them too!). Enjoy!

Ingredients

  • 1/3 cup coconut butter, melted (yields about 1/4 cup melted coconut butter)*
  • 8 dried currants
  • 1 large banana (approximately 8″ long)

 Method

  1. Cut banana in half lengthwise, then in half to make four quarters.
  2. Insert a popsicle stick in each quarter and place on a parchment paper lined baking sheet.
  3. Place the baking sheet in the freezer until the banana is frozen – this took about an hour or so.
  4. When you’re ready to top the ghosts, place coconut butter in a microwave safe mug and microwave for 1 minute on power level 5. Stir every 20 seconds to make sure it doesn’t burn. Alternatively, place the coconut butter in a mason jar and allow to sit in a bath of boiling water for 2-3 minutes.
  5. Scoop about half a tablespoon of coconut butter on your finger and spread over the top of the banana, don’t worry about the backside.
  6. Try to cover the banana as quick as possible! The coconut butter will set very fast. Take another half a tablespoon and spread over the remainder of the ghost. I tried spreading the coconut butter with a spoon on a couple of them and it just didn’t work out that well.
  7. Dab a bit of coconut butter on the currants and set for the eyes.
  8. Repeat steps 5 and 6 for the remaining bananas before returning the baking sheet to the freezer for another 30 minutes.

*Note: Coconut butter is different from coconut oil, it has a smoother, creamier texture and includes part of the actual coconut meat unlike coconut oil.  

 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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Pumpkin Spice Granola Personal trainer recipe

Pumpkin Spice Granola: the weight loss snack

pumpkinspicegranola

‘Tis the season for pumpkin spice EVERYTHING! Last week I promised a pumpkin spice recipe, and I like to make good on my promises, so here it is…Pumpkin Spice Granola.  The vast majority of store bought granola has tons of unnecessary sugar added to it, making what should be a healthy treat a nutritional nightmare.  This recipe cuts back on that sugar but is still satisfying and delicious.  Enjoy!

Ingredients

  • 3 cups rolled oats (not quick-cooking oats)
  • 2 cups chopped nuts (pecans, almonds, walnuts. Or whatever you have on hand)
  • 1 cup chopped dried fruit of your choice
  • 1/2 cup seeds (pumpkin, chia, flax, or a combination of all 3)
  • 1 cup pumpkin puree
  • 1 Tablespoon Coconut Oil
  • 1/8 cup honey
  • Spice: 1 Tablespoon Cinnamon, 1 teaspoon nutmeg, 1/2 teaspoon ginger
  • 1/2 teaspoon salt

Method

Preheat oven to 325 F. In a large bowl, mix together pumpkin with spices, and salt.  Next, stir in nuts, fruit, seeds, and oats. Drizzle and toss with Coconut oil and honey until evenly coated.

Spread on baking sheet and bake for 45 minutes, stirring every fifteen minutes, or until golden brown.

 

Recipe Completed and Article Written by:

Shannon Benedetto ACSM-cpt

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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Black bean soup, Personal trainer favorite

Personal trainer favorite: Black Bean Soup

blackbeansoup

It’s getting to be that time of year again, sweaters, bonfires, pumpkin spice EVERYTHING (more on that next week) and of course SOUP! This week i’m going to give you a recipe for one of my favorite soups which is healthy, full of fiber and super easy to make! Enjoy!

Ingredients

1 teaspoon olive

1 medium onion, chopped

1 tablespoon ground cumin or chili powder (or combination)

2, 15 ounce cans low sodium black beans, drained and rinsed

2 cups chicken broth or water

salt and pepper to taste

plain greek yogurt for topping (optional)

cilantro for topping (optional)

Method

  1. Sauté the onion in olive oil in a large pot.
  2. After 2 minutes, add the cumin or chili powder.
  3. Add one can of beans and broth or water.
  4. Cook for 4-5 minutes on medium heat, stir occasionally.
  5. Remove from heat and use a hand blender to puree ingredients or transfer to a blender and puree.
  6. Add the second can of beans to the pot and cook over medium heat 3-4 minutes or until bubbly.
  7. Taste and add salt and pepper as needed.
  8. Serve topped yogurt and cilantro if desired.

Suggested Articles:

Baked Chickpeas

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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