GARLIC BUTTER MEATBALLS W/ LEMON ZUCCHINI NOODLES

 

This easy and nourishing skillet meal is absolutely fabulous in every way imaginable! Cheesy turkey and pork meatballs just melt in your mouth and zesty zucchini help keep carbs low. Gluten-free, paleo, low-carb, keto friendly and ready in 30 minutes or less – It’s a clear winner with the whole family!

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Serves: 4

:
1/2 lb (220g) ground turkey meat
1/2 lb (220g) ground pork meat (optional, sub with ground turkey for healthier option)
1/2 cup shredded cheese of your choice (mozzarella, cheddar, provolone…)
4 cloves garlic, grated + 2 cloves garlic, minced
1 teaspoon Italian seasoning
1/2 teaspoon red crushed chili pepper flakes, optional
1 crumbled bouillon cube, optional
Salt and fresh cracked black pepper, to taste
1 cup fresh chopped cilantro (or parsley), divided
3 tablespoons butter
4 medium zucchini, spiralized
Juice of 1/2 lemon
1 tablespoon hot sauce of your choice

 

 

8 Foods to Eat For Happiness When You're Feeling Down

8 Foods to Eat For Happiness When You're Feeling Down

Sometimes you just have one of those days where everything seems to go wrong. Nothing feels good. Nothing can improve your mood. The only thing you can think about is a nice hearty meal or a decadent dessert to drown your feelings in. This may seem like a great idea in the moment, but it'll only take you further down after. Skip the ice cream, bowls of cereal, and that entire box of pizza, and focus on eating your way to happiness the healthy way. Battling emotions associated with depression is difficult. It's not an easy fix. But cleaning up your diet and eating foods that can give you energy and a mood boost can really help.

 

 

Dark Leafy Greens

Leafy greens like kale and spinach are great at fighting against inflammation. "According to a study published in JAMA Psychiatry, severe depression has been linked with brain inflammation." Try incorporating a little bit into each of your meals like adding it into your smoothies and omelettes. One study even found that a diet rich in leafy greens led to sharper memory and slower decline. Give us all the greens, please!

 

Walnuts

The keto diet may just be onto something! These nuts are extremely rich in omega-3 fatty acids, and, according to a study from the British Journal of Psychiatry, this type of fat supports brain function and reduces depression symptoms. If you're looking for a happy state of mind, try snacking on a few of these at a time.

 

Coconut

Coconut seems to be everywhere right now and you can never have enough of it because number one, it tastes amazing. Number two, it's so versatile. And number three, which probably should be number one, coconut is a mood-boosting food. Just like avocados, coconut can stimulate dopamine and serotonin synthesis. These two are key for lessening anxiety and increasing appetite, two common symptoms of depression. MCT oil is the type of fat found in coconuts, and it can be easily added to any recipe. Just call it the happy ingredient!

 

Berries

Blueberries. Raspberries. Strawberries. Blackberries. You name it. These are an incredible source of antioxidants. One study done by the Journal of Nutritional and Environmental Medicine that said, "After two years, those who were treated with antioxidants had a significantly lower depression score." Not only that but berries are delicious, sweet, and refreshing, making them the perfect thing to snack on for a mood boost. Plus, the colors can only brighten your day.

 

Dark Chocolate

Because we're all looking for a reason to justify eating more chocolate, aren't we? Most of us turn to chocolate in times of mood swings, especially women when it's that time of the month and cravings hit. Well, there's some legitimacy to it because dark chocolate has been found to be a stimulator of those same endorphins that give you feelings of happiness and pleasure. Of course, don't overdo it, because too much sugar can give you that opposite feeling.

 

Avocados

The mitochondria may be the powerhouse of the cell, but avocados are the powerhouse of the entire human body! These beautiful babies are filled with loads of healthy fats. And believe it or not, even though protein gets all the talk these days, fats are just as important. Your brain needs fats in order to run smoothly. Avocados like to be called the happy fruit. According to Livestrong, "Avocados are rich in nutrients necessary for serotonin to develop and reach optimal levels in the brain." More serotonin equals more serenity!

 

 

 

Turkey

You might not have guessed this one because you all know far too well how turkey can make you feel. Sometimes it can make us really lethargic rather than energized, but this may all be a myth. Turkey meat is high in tryptophan. Our bodies need tryptophan to build up serotonin, a chemical that regulates both hunger and feelings of joy, according to CBS New York. Turkey is also high in protein, so it's perfect for getting your body moving, which is sure to make you feel better.

 

Sweet Potatoes

These guys are not just called SWEET potatoes for their taste. It's because they're sweet to the mind, body, and soul. The bright orange color that gets us so excited to cut into these comes from beta-carotene. Beta-carotene can also be found in other veggies like carrots and it helps to reduce any damage to the brain cells according to The Health Architect.

 

How to prepare Avocado Shrimp Salad

AVOCADO SHRIMP SALAD

Ingredients
* 1lb uncooked deveined shrimp
* 15 grape tomatoes - halved
* 15 sunburst tomatoes - halved
* 2 avocados - peeled,  pitted and cut into chunks
* juices of 2 small limes
* 1/4 tsp garlic powder
* 1/8 tsp cumin
* pinch salt/pepper
* drizzle of olive oil
* handful of fresh cilantro - chopped

Directions
1. Drop shrimp into boiling water and cook until pink and curled into a "C" shape(appr. 2mins depending on the size). 
2. Drain shrimp and run under cold water to stop cooking.
3. Refrigerate until cold. Peel shrimp(if you want to)  and chop into bite size chunks
4. Combine shrimp and all the remaining ingredients in a large bowl. Gently stir.
5. Refrigerate until served.

Lemon Protein Squares

Crust
4 Graham cracker,  finely crushed
1 1/2 tbsp melted coconut oil

Mix and press into the bottom of a greased loaf pan

Filling:-
3/4 cup almond flour
2 eggs
2 eggs white
3 tsp lemon extract
1 tbsp plain Greek yogurt
2 tbsp vanilla protein powder
1 tbsp melted coconut oil
4 drops liquid stevia
3 tbsp almond milk

Whisk the eggs together for about 3 mins so they're nice and fluffy. Mix with other ingredients and pour into the loaf pan on top of graham cracker crust.

Bake for 21 -23 mins at 350F
Let cool for 10 mins before removing from pan

Icing :
3 tbsp plain Greek yogurt
1 tsp lemon extract
2 packets of granulated stevia
Mix and spread over the top of the coolest loaf.

Grilled Chicken Caesar Cobb Salad

Serves 4

Ingredients
2 large chicken breast fillets, skinless
1 teaspoon olive oil
2 tablespoons lemon juice
1 teaspoon minced garlic
2 teaspoons dried oregano
Pinch of salt
Cracked pepper
1/4 cup diced bucon
2 eggs,  hard boiled
6 cups romaine lettuce leaves, washed and dried
1 cup grape tomatoes, halved
1 avocado, sliced
1/2 cup shaved Parmesan cheese
1/2 cup croutons

Dressing
1/4 cup whole egg mayonnaise
1/4 cup non fat Greek yogurt
1 tablespoon olive oil
1 clove garlic, crushed
3 - 4 anchovy fillets, finely chopped
1 tablespoon lemon juice
2 tablespoons freshly grated Parmesan cheese
Salt and pepper for seasoning

Herb Butter Salmon and Asparagus Foil Packs

Serves: 4
Ingredients
4 boneless skinelss salmon fillets
salt and pepper to taste
1 pound asparagus, ends trimmed
1 lemon, thinly sliced, (plus additional wedges for garnish) ½ cup butter, at room temperature
3 teaspoons Italian seasoning
3 teaspoons minced garlic fresh thyme or parsley, for garnish

Instructions
Season salmon generously with salt and pepper on both sides. Arrange one salmon fillet and ¼ of the asparagus in the center of one 12x12 inch piece of foil. Repeat with remaining salmon and asparagus on 3 other pieces of foil. Slide lemon slices under the salmon and asparagus. In a small bowl mix butter, Italian seasoning, and garlic. Drop large dollops of the herb butter on top of the salmon and asparagus. Fold the foil tightly around the salmon and asparagus, being sure to seal the ends together tightly so the juices and butter doesn't run out while cooking. Grill over medium high heat for 6-8 minutes on each side, OR bake at 400 degrees for 20 minutes, until asparagus is tender and salmon is flaky. Drizzle fresh lemon juice over the top and serve immediately.

Grilled Bruschetta Chicken

Serves: 4
Ingredients
 4 boneless skinless chicken breasts, pounded to even thickness (1 inch or less)
2 tablespoons oil
1 teaspoon Italian seasoning (OR ¼ teaspoon each dried basil, dried oregano, and dried thyme)
1 teaspoon garlic powder
½ teaspoon salt
⅛ teaspoon black pepper
4 slices mozzarella cheese tomato basil topping
3 roma tomatoes, diced
salt and pepper,
2 teaspoons fresh lemon juice
 2 tablespoons finely chopped fresh basil Instructions In a large bowl combine chicken, oil, Italian seasoning, garlic powder, and black pepper.

Stir to combine and coat chicken evenly with the seasonings. Grill chicken over medium-high heat 6-8 minutes on each side or until cooked through. While chicken is cooking, prepare the topping. In a medium bowl combine tomatoes, salt and pepper, lemon juice, and basil and stir well. Once chicken is cooked through, top each chicken breast with a slice of mozzarella cheese and cook for about 1 minute longer until cheese is melty. Top chicken with tomato basil topping and serve immediately.

Grilled Shrimp with Citrus Marinade

Serves 4
 INGREDIENTS
Zest and juice of 1 lime
 1/2 of an orange, juiced
 1/2 teaspoon grated fresh ginger
 1 teaspoon honey
 2 teaspoon olive oil
 2 tablespoons chopped cilantro
 1/2 of a jalapeño, seeded, deveined and minced Kosher salt and freshly ground black pepper to taste 1 pound large shrimp, shelled and deveined

 INSTRUCTIONS
Whisk together all of the marinade ingredients in a medium sized bowl. Taste for seasoning and set aside. Preheat grill to medium-high heat and brush the grates with oil. Thread the shrimp onto metal or wooden skewers and season with salt and pepper. Place the shrimp onto the grill and cook for approximately 1-2 minutes per side depending on the size of them. Remove the shrimp from the grill and the skewers, placing them into the bowl with the citrus marinade. Toss until coated and taste for seasoning adding more salt and pepper if needed. Transfer the shrimp to a serving plate and serve immediately.

Bruschetta Chicken

For the chicken:
1 pound thin cut boneless skinless chicken breasts
 1/4 cup olive oil
2 tablespoons lemon juice
1 teaspoon salt
1 teaspoon Italian seasoning
1/2 teaspoon pepper

 For the bruschetta topping:
1 1/2 cups diced tomatoes
1 clove of garlic, minced
1 tablespoon olive oil
1/4 cup thinly sliced basil leaves
salt and pepper to taste

 Place the olive oil, lemon juice, Italian seasoning, salt and pepper in a resealable bag. Add the chicken and seal the bag. Shake to coat evenly. Marinate the chicken for at least 30 minutes or up to 4 hours. Preheat a grill or grill pan over medium high heat. Add the chicken and cook for 4-5 minutes per side or until done. While the chicken is cooking, make the bruschetta topping. In a medium bowl mix together the tomatoes, garlic, olive oil, basil and salt and pepper to taste. Let stand for 10 minutes. Remove chicken from the grill, top with bruschetta and serve immediately.

Honey Orange glazed Chicken

Serves: 4-6
Ingredients
1 cup orange juice
½ cup cider vinegar
½ cup brown sugar, packed
¼ cup honey
2 Tablespoons chili powder
1 Tablespoon ground coriander 1 Tablespoon ground cumin 2 pounds chicken thighs 1 tablespoon olive oil salt and pepper

 Instructions
In a small saucepan, combine orange juice, cider vinegar, brown sugar, honey, chili powder, coriander, and cumin. Bring to a boil, reduce heat and let simmer for 35-45 minutes or until sauce has reduced to one cup. In a medium saucepan add olive oil and heat to medium high heat. Salt and Pepper the chicken thighs and cook until 165 degrees in center and no longer pink. Drizzle the glaze on top and allow to simmer for 1-2 minutes making sure the chicken is coated well in the glaze. Serve immediately.

Baked Salmon with Avocado sauce

Ingredients
 4 small salmon fillets or 2 large fillets (skin removed) ½ lemon salt and pepper to taste avocado sauce 1 large ripe avocado ¼ cup chopped cilantro 1 tablespoon fresh lime juice 1 teaspoon garlic powder 1 teaspoon onion powder ½ teaspoon salt milk or water

 Instructions
Preheat oven to 400 degrees. Line a baking sheet with a large piece of foil and grease lightly. Place fillets in a single layer on prepared baking sheet. Squeeze the lemon half to drizzle juice over the salmon fillets. Season both sides with salt and pepper to taste . Wrap the edges of the foil over the salmon fillets - this helps to keep them moist! Bake for about 15-10 minutes or until flakey and tender. While salmon is baking, prepare the sauce. Add avocado, cilantro, lime juice, garlic powder, onion powder, and salt to a blender or food processor and pulse several times. Add milk or water 2-3 tablespoons at a time until mixture reaches a pourable consistency. Chill until ready to serve. When salmon is fully cooked, drizzle with avocado sauce. If desired, serve salmon with additional chopped cilantro, fresh limes or lemons for squeezing, and rice.

Cauliflower Muffins

INGREDIENTS:
 3 cups finely pulsed raw cauliflower florets (cauliflower should be pulsed until they resemble coarse/large crumbs; 3 cups will be about 1/2 of a large head of cauliflower but please measure it out) 2 large eggs 1/2 cup + 1/2 cup shredded cheddar cheese 1/4 cup almond flour 1/2 tsp baking powder 1/2 tsp dry Italian seasoning herb blend 1/4 tsp onion powder 1/4 tsp garlic powder

 DIRECTIONS:
 Preheat oven to 375F. Line a cupcake/muffin pan with cupcake liners. I prefer to use parchment cupcake liners* as the muffins will not stick to them at all. Combine cauliflower, eggs, 1/2 cup cheese, almond flour, baking powder, Italian seasoning, onion powder and garlic powder. Mix with a large spoon or spatula until smooth. Using an ice cream scooper, scoop batter into muffin cups, about 2/3 full. You should be able to fill 11 liners. Sprinkle remaining cheese over muffins. Bake for 20-25 minutes until muffins are completely cooked and no longer wet to the touch. If desired, garnish with fresh chopped parsley before serving.

Italian Marinated Chicken

Dressing Marinade:
4½ tbsp white wine vinegar 2 cloves garlic 1 tbsp EACH extra virgin olive oil, dijon mustard 1½ tsp sugar + 1 tsp salt + Black pepper Marinated Chicken: 1.5 lb / 750g chicken thigh fillets 2½ tsp mixed Italian dried herbs Zucchini Salad: 1 tbsp extra virgin olive oil 2 zucchinis, finely sliced 2 tbsp baby mint leaves .

DIRECTIONS
1 Shake Marinade ingredients in a jar. 2 Combine 5 tbsp of Marinade with chicken and marinate for at least 20 minutes, up to 24 hours. 3 Cook chicken on grill or stove until golden brown. 4 Toss zucchini with olive oil and remaining dressing. Sprinkle with mint. 5 Serve chicken with zucchini salad and toasted bread on the side.

Cookie Dough Brownies

Ingredients
Brownie Layer
1/2 c brown rice flour 1/2 c almond flour 1 scoop @lovellanutrition chocolate protein powder 3 tbsp. baking stevia or coconut sugar 3 tbsp. unsweetened cocoa powder 2 tbsp. coconut oil, melted 1/4 c pumpkin puree 2 tbsp. ground flax + 3 tbsp. water 1/4 tsp. baking soda 1/4 tsp. baking powder Cookie Dough Layer 1/2 c brown rice flour 1 scoop vanilla protein powder 2 tbsp. baking stevia or coconut sugar 2 tbsp. light butter, melted 1 tsp. vanilla extract 2-3 tbsp. water 2 tbsp. mini chocolate chips -

Directions
Pre-heat oven to 325F and prepare an 8x8 square baking dish with parchment paper or non-stick spray. Stir together ground flax and water then set a side. For the brownie layer, place the flours, protein, cocoa powder, baking stevia, baking soda and powder in a mixer and stir until combined. Add pumpkin, melted oil and flax mixture and beat until a thick batter forms. Press batter evenly into the bottom of the prepared baking dish using your fingertips. If you wet your fingers first, the batter won't stick to them as much. Bake for 7-9 minutes. Remove from oven and let cool completely. Once cooled, stir together all cookie dough ingredients (except chocolate chips) until a dough forms. Fold in chips. Spread cookie dough evenly over brownie layer. Place brownies in the refrigerator for 1 hour to chill before serving. *For a more aesthetically pleasing brownie, cut off all the edges before cutting into squares and serving.

Chocolate Peanut Butter Stuffed French Toast

Ingredients
3 slices whole grain bread 1 egg 1 egg yolk 3 tbsp almond milk 1 tbsp brown sugar 1/2 tsp cinnamon 2 tbsp powder peanut butter 1 tsp cocoa powder 1 scoop @lovellanutrition Chocolate Protein 1/4 c + 3 tbsp water 1 banana, sliced 

Directions
 In a shallow bowl, whisk together the egg, egg yolk, milk, cinnamon and brown sugar. Dip both sides of each slices of bread into the egg mixture and cook bread in a skillet on medium heat until golden brown. Flip and cook the other side until golden brown. Cut toast in half so you have 6 slices. Stir together the powdered peanut butter, cocoa powder and protein powder powder. Add the water and continue mixing until smooth. Spread the chocolate protein mix onto 3 slices of toast. Top chocolate with banana slices and remaining slices of toast. Sprinkle with powdered sugar and serve.

Shrimp Avocado Tomato with Greek Yogurt Dresing

Makes about 4 servings

 Ingredients:
1 lb. cooked, peeled, deveined, tails removed shrimp, I cut them in half for this salad 1 cup grape tomatoes, sliced in half 2 medium bell peppers of choice, diced 2 medium avocados, diced 1 English cucumber, diced 1/2 cup cilantro, parsley, or dill leaves chopped Greek Yogurt Dressing: 1/2 cup plain Greek yogurt 2 tsp apple cider vinegar 1 tiny garlic clove 1/3 tsp salt 1/2 tsp black pepper crisp lettuce leaves, washed and dried(optional)

 Instructions:
Add all Greek Yogurt Dressing ingredients to a small food processor and process until smooth. Chop your veggies and add them to a large bowl, together with the cooked shrimp. Pour dressing over and mix gently to combine. Serve chilled as a salad or in roll it up in lettuce leaves.

What you need to make BBQ Chicken & Roasted Sweet Potato Bowls

2 medium sweet potatoes
1 large yellow onion
2 tbsp, olive oil, divided
1/2 tsp. salt, divided
1/2 tsp. garlic powder
1/2 tsp. chipotle powder (or chili powder)
1 head broccoli
1lb. boneless skinless chicken breasts
1/2 BBQ sauce, divided

Grilled Salmon with Avocado Greek Salsa and Orzo

Ingredients
1 cup dry orzo 4 (6 oz) skinless salmon fillets 3 Tbsp olive oil, divided, plus more for brushing grill Salt and freshly ground black pepper 2 small Roma tomatoes, diced (1 cup) 1/2 of a cucumber, peeled and chopped (1 cup) 1/3 cup chopped red onions 1/3 cup chopped kalamata olives 2 garlic cloves, minced (2 tsp) 1 medium avocado, peeled and diced 1/2 cup crumbled feta (2.5 oz) 2 Tbsp fresh lemon juice 3 Tbsp finely minced fresh parsley 1 Tbsp finely minced fresh oregano

Directions
 Prepare orzo according to directions on package, drain (I recommend tossing with just a little olive oil). Preheat a grill to medium-high heat (about 400 degrees. Meanwhile chop ingredients for salsa). Brush both sides of the salmon fillets with 1 Tbsp of the olive oil and season both sides with salt and pepper. Brush clean grill grates lightly with olive oil then place salmon on grill (close lid) grill until cooked though, about 3 minutes per side. In a medium mixing bowl toss together tomatoes, cucumber, red onions, kalamata olives, garlic, avocado, feta, lemon juice, 2 Tbsp olive oil, parsley and oregano. Season with salt to taste. Divide drained orzo among 4 plates then add a salmon fillet to each plate. Top each serving with plenty of the salsa, both over the salmon and the orzo. Serve immediately.

Crispy Baked Avocado Fries & Chipotle Dipping Sauce

Ingredients
 2 large avocados, sliced Juice of ½ lime (optional) Salt & Pepper ¼ cup flour 1 egg, lightly beaten 1 cup panko bread crumbs 2 tablespoons oil Chipotle dipping sauce

Instructions
Pre-heat oven to 400 Degrees F.Pour 1 tablespoon oil in sheet tray or baking dish; set aside. Squeeze fresh lime juice on avocado slices to preserve their color while baking (this step is optional).Season with salt, pepper.Dredge in flour then dip in egg and coat in panko breadcrumbs.Be sure the avocado slices are coated very well in the panko. Place in a single layer on the greased sheet pan.Drizzle with the remaining oil or spray with cooking spray.This will help the avocado slices crisp in the oven. bake for 15 minutes or until the avocados are golden and crispy.If desired, more oil can be drizzle while they are baking for additional crispness. Serve with my chipotle dipping sauce (get the recipehere) or with ranch, ketchup, or your favorite dip!

Oven-Roasted Chicken Shawarma

INGREDIENTS
 2 lemons, juiced ½ cup plus 1 tablespoon olive oil 6 cloves garlic, peeled, smashed and minced 1 teaspoon kosher salt 2 teaspoons freshly ground black pepper 2 teaspoons ground cumin 2 teaspoons paprika ½ teaspoon turmeric A pinch ground cinnamon Red pepper flakes, to taste 2 pounds boneless, skinless chicken thighs 1 large red onion, peeled and quartered 2 tablespoons chopped fresh parsley Nutritional Information

PREPARATION
 Prepare a marinade for the chicken. Combine the lemon juice, 1/2 cup olive oil, garlic, salt, pepper, cumin, paprika, turmeric, cinnamon and red pepper flakes in a large bowl, then whisk to combine. Add the chicken and toss well to coat. Cover and store in refrigerator for at least 1 hour and up to 12 hours. When ready to cook, heat oven to 425 degrees. Use the remaining tablespoon of olive oil to grease a rimmed sheet pan. Add the quartered onion to the chicken and marinade, and toss once to combine. Remove the chicken and onion from the marinade, and place on the pan, spreading everything evenly across it. Put the chicken in the oven and roast until it is browned, crisp at the edges and cooked through, about 30 to 40 minutes. Remove from the oven, allow to rest 2 minutes, then slice into bits. (To make the chicken even more crisp, set a large pan over high heat, add a tablespoon of olive oil to the pan, then the sliced chicken, and sauté until everything curls tight in the heat.) Scatter the parsley over the top and serve with tomatoes, cucumbers, pita, white sauce, hot sauce, olives, fried eggplant, feta, rice — really anything you desire.