Hi Everyone,

One of my good friends, brought over a bowl of absolutely delicious Chicken Spinach Artichoke “Lasagna” for Jesse and I this weekend. Since Saturday I have been eating it every day. Jesse asked for some today…I told him I finished the leftovers for lunch today. It was so good that I might have eaten it all…without sharing any with him. Whoops!

I enjoyed eating it so much that I forgot to take a picture! Luckily, I have the teaser picture that Stephanie sent me when she told me she was bringing some over for me (us).

Stephanie did all of the hard work, writing, and cooking this recipe. I just got the benefits of eating, but she was happy to share the recipe with all of you. In fact, I have a few more of Stephanie’s Recipes that will be popping up on BenderFitness.com over the next few weeks!

This recipe uses a Rutabaga (apparently they are called Swedes outside of the USA). I have never cooked with Rutabaga before, but it was delicious. In the past, when I made Lasagna with vegetables instead of noodles, I have always used sliced Zucchini. This was a delicious change.

Rutabaga’s are high in antioxidants, fiber, Vitamin C, potassium and zinc. It is a low calorie, nutrient rich food, that can help you feel full and help boost weight loss. One resource I found online stated that Rutabaga helps decrease PMS symptoms and improves endurance.

I will definitely be making this recipe again. Do you cook with Rutabaga? Any good recipes to share? Let me know in the comments below! You can also find me on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

Remember, part of creating a Fit and Healthy Lifestyle includes making foods that you will enjoy. Don’t be afraid to experiment with new things! If you like what you are eating you are more likely to create a healthy and sustainable diet. Often there are small adjustments that can make traditionally decadent or high calorie meals a little bit healthier.

Happy Cooking!
Melissa

PS I have several more recipes from Stephanie that I will be posting over the next few weeks, so be sure to check back!

Nutrition Info for Spinach Artichoke Lasagna-Based on 9 Servings-Using MyFitnessPal.com Recipe Importer

Ingredients: Makes 8-10 Servings

1 lb chicken breasts
2 boxes frozen spinach
1 can artichoke hearts
4 oz cream cheese
2 cup low fat cottage cheese
1 large rutabega
1 jar alfredo sauce
1/4 cup parmesan cheese
1/4 cup mozzarella cheese
1 tablespoon olive oil-divided in half

Salt, pepper, garlic powder, red pepper flakes

• Season chicken with salt, pepper, garlic powder and red pepper flakes. Heat half of the Olive Oil (1/2 Tablespoon) in a large skillet. Add chicken. When fully cooked, set aside. When cooled, slice chicken into strips.
• Peel Rutabaga and spiralize with large noodle blade, or slice thinly. Add the rest (1/2 Tablespoon) Olive Oil to skillet and cook rutabaga until soft (approximately 5-10 minutes). Set aside.
• Cook spinach and drain well.
• In a Large Bowl, combine cream cheese, cottage cheese, spinach (cooked and drained well), artichoke hearts (drained and roughly chopped), and cheeses. Season to taste with salt, pepper, garlic powder and red pepper flakes.
• In a Greased 9X12 inch pan, spread layer of Alfredo Sauce. Add layer of rutabaga, layer of sliced chicken strips, then Spinach Artichoke Mix. Continue to layer, ending with artichoke mixture. If desired sprinkle the top with extra cheese.
• Bake at 375 degrees 45 minutes-1 hour.

Enjoy!

Hi Everyone!

If you are looking for my latest workout you can find it here: 18-Minute HIIT Fat Burn: Cardio Blasting Body Sculpt Workout. If you’re here for a delicious & healthy recipe, you are at the right place! Posting this recipe is making me hungry!

This meal is delicious, healthy & filling. You can vary the seasoning for a different flavor. As the weather cools I like to add some spice to my food, so I used some green curry paste in this recipe for flavor and spice.

If you don’t have those items in your cabinet, or you just aren’t a fan of those flavors, don’t worry! You can substitute Olive Oil & Garlic, and even add some onion for extra flavor. Don’t like Shrimp? Use Chicken instead.  Vegetarian? Skip the protein or add some black beans for a non-meat protein alternative! It’s good to have options.

I originally planned to stuff my Squash with Quinoa. I was out of Quinoa, so that recipe will have to wait for another day.

Yum!

Fall is a great season for squash, and I love to fill up on seasonal vegetables. One of my favorites is Acorn Squash. It’s easy to find at most Farmer’s Markets or grocery stores & it’s very simple to cook. It’s great any time, but it also makes a good festive addition to the Thanksgiving table. Plus, it’s very nutrient dense and is great for your immune system, and it’s pretty! I love meals with a lot of color (it’s a great sign that you are getting a wide variety of nutrients).

I’m a busy person, so I like recipes that are delicious and simple. If I am able to cook everything in one pan it gets bonus points, because I won’t have as much to clean up afterwards! This recipe is simple & doesn’t make a big mess.

With the photos below I have step by step directions, or you can use this handy print out. You can write in any modifications you make to the recipe. I tend to do some of my measuring by eye, so feel free to adjust the portion sizes for your needs. I’m a fan of leftovers, because I like taking it to work with me as a healthy and filling lunch the next day (or two days).

Enjoy! The recipe is below!
Melissa

Click to Make Larger. Print or Bookmark for Easy Access.

Ingredients for Spicy Curry Style:

-Acorn Squash (1 Squash Makes 2 Servings)
-1 Tablespoon Tahini
-1 Tablespoon Green Curry Paste
-1 Cup Coconut Milk
-1-2 Cups Cooked Brown Rice (I made extra filling for leftovers)
-6-12 oz. Cooked Shrimp (tails removed) or Protein of choice (chicken, black beans, etc)
-2-4 Cups Fresh Baby Spinach

Ingredients for Garlic Shrimp & Rice Style:

-Acorn Squash (1 Squash Makes 2 Servings)
-1 Tablespoon Extra Virgin Olive Oil
-1 Tablespoon Minced Garlic (Vary to taste)
-Diced Onion (optional)
-6-12 oz. Cooked Shrimp (tails removed) or Protein of choice (chicken, black beans, etc)
-1-2 Cups Cooked Brown Rice (I made extra filling for leftovers)
-2-4 Cups Fresh Baby Spinach

Preheat Oven to 425 degrees F.

Cut Squash in Half & Remove Seeds.
Lightly Brush with Olive Oil & Sprinkle with Fresh Cracked Pepper.
Place Face Down on Baking Sheet.
Bake 20-25 Minutes or Until Easily Pierced with a Fork.

On the Stove heat your oil & spices of choice. (For Curry version, add Coconut Milk after Spices & oil are heated and stirred together).
If you are sautéing onions, thoroughly cook before adding garlic.
Add cooked protein of choice.
Stir in Cooked Brown Rice & Spinach.
Cook Until Spinach Wilts.
Remove from heat.

Take cooked Squash & Place in a Bowl. Fill with rice mixture.
Enjoy!

Cut Acorn Squash in half and remove seeds. Lightly brush with extra virgin olive oil. Sprinkle with fresh cracked pepper. Place facedown on rimmed baking Dish. Bake 20-25 Minutes or until easily pierced with a fork.

In a Pan gently heat Oil, Spices, & coconut milk. If you chose the non-curry version of the recipe heat oil and onion. Once onion is cooked through add garlic. Heat & add protein of choice.

Rinse cooked shrimp well, and remove tails.

Add Shrimp & Rice to Pan. When throughly heated add Fresh spinach and cook until wilted. For non-curry version, add rice and spinach and cook until spinach is wilted. Stirring often.

Remove Cooked Squash from oven & Place in a bowl. Be careful, it’s hot!

Fill the center of the squash & enjoy!

Hi Everyone!

I decided to experiment in the kitchen last night. I wanted to bring in something to share with my friends at work, and it had to be Gluten & Lactose Free. I experimented a bit and came up with these delicious Lemon Coconut Chia Muffins.

I just got in my order from Thrive Market so I had all of the ingredients I needed on hand! I will write more about my experience with Thrive in a full blog post (and share some photos of the items I bought). Currently they are running a special promotion for new marketplace members. They are giving away a free jar of Organic Coconut Oil when you join. If you are interested check it out here.

Now, on to the recipe! You can mix and match muffin ingredients. I love Lemon so that was my choice for flavoring, but you can substitute berries, almond slivers, or other add-ins of choice.

This recipe uses Coconut Flour which is more dense and requires increased moist ingredients. The proportions of the other ingredients will vary if you decide to use another type of flour.

Ingredients: 

1 Cup Organic Coconut Flour
1/2 tsp Sea Salt
1 tsp Baking Soda
1/2 Cup + 2 tablespoons Honey
1 Cup Coconut Milk (Unsweetened)
6 eggs
1/4 Cup Organic Coconut Oil (melted)
4 tsp Vanilla Extract
1/4 Cup Organic Chia Seeds
Lemon Zest

*I used the peel of one whole lemon for my lemon zest. I would have liked it to have a stronger lemon flavor, so this amount can be increased to taste.

Pre-Heat Oven to 350 degrees F. 

Sift Dry Ingredients (except chia seeds & lemon zest) together in a large bowl.

Whisk or Blend honey, coconut milk, eggs, coconut oil and vanilla.

Stir wet ingredients into the bowl with dry ingredients.

Mix in Chia Seeds & Lemon Zest.

Pour batter into muffin tins (lined or greased). Fill cups 3/4.

Bake 25-30 Minutes. The top of your muffins should turn golden brown.

Remove and cool on a cooling rack.

Time to enjoy!

Nutrition Information: This information was estimated using Myfitnesspal.com

Per Muffin:

Calories: 245
Fat: 14 g.
Carbohydrate: 23 g.
Dietary Fiber: 5 g.
Protein: 6 g.

Hi Everyone!

I sent out a call for Healthy Recipes recently, and Melody from www.TheMelodyofCooking.com responded! She has so many delicious recipes it was hard to choose just one to share with you all!

This Paleo Balsamic Grilled Chicken Recipe is on my menu, but I will also be trying the Acorn Squash Turkey Burgers in the near future.  I love food, and I love delicious, healthy eating. This recipe qualifies as both Healthy & Delicious, so if you like it be sure to check out her site. She is also on Instagram as @MelodyOfCooking.

Big thanks to Melody for sharing this recipe with us!

Enjoy!
Melissa

Cauliflower Mash: 

Avocado Egg Salad Wrap Over Spinach

Everyone knows that creating a healthy lifestyle means more than just working out. It also means making healthy food choices. I cooked three simple meals today. For lunch I made Avocado Egg Salad. It’s delicious, quick and easy.

• 1 Container Swanson 100% Natural Beef Broth with 50% Less Sodium (contains 4 cups)
• 3 Medium Sweet Potatoes
• 3 cups Raw Spinach
• 3 Medium Carrots
• 1/2 cup fresh mushrooms, sliced
• 1.25 pounds Beef Stir Fry Meat
• 1 teaspoon fresh garlic
• Extra Virgin Olive Oil (less than a teaspoon)
• Fresh Ground Black Pepper (to taste)
• Fresh Ground Sea Salt (to taste)
• Italian Seasoning (to taste)
• Thyme (to taste)
• 1 Tablespoon All Purpose Flour
• 1 Tablespoon Whole Wheat Flour
• 1/4 cup Water

1. 1/4 Cup 100% Whole Grain Old Fashioned Oats
2. 1/3 Cup Milk of Choice (I used Unsweetened Vanilla Almond Milk, often I use Unsweetened Coconut Milk)
3. 1/4 Cup Plain Greek Yogurt
4. 1 1/2 teaspoons dried Chia (I have skipped this ingredient when I ran out of Chia seeds, and the recipe still works)
5. Sweetener of Choice (depending on the recipe I use 1 teaspoon of honey or maple syrup) and/or extract of choice. 

Place Basic Ingredients Together: Place the Lid Firmly on the Container. Shake Until Thoroughly Mixed.

BlueBerry Overnight Oats:

• 1 large butternut squash
• 1 teaspoon smoked sweet paprika (I just used regular paprika)
• 1 teaspoon garlic powder (I didn’t have it so I didn’t use any, and it still turned out great!)
• 1 teaspoon onion salt (I used half a teaspoon of sea salt)
• 1 teaspoon fresh ground black pepper
• 2 teaspoons balsamic vinegar
• 3 teaspoons extra virgin olive oil
• *Optional: Sliced cherry tomatos

1.  Preheat oven to 375.
2.  Cut ends off butternut squash, peel, and slice lengthwise.
3.  Remove seeds and chop into 1 inch cubes.
4.  In a medium bowl, combine spices, oil and vinegar into a paste.
5.  Add squash and toss until coated. (I put it in a bowl with a lid and shook it to make it easier!)
6.  Arrange the squash cubes in one layer in a roasting pan.
7.  Roast for 20 minutes, toss once, and cook for an additional 25 minutes or until the squash is browned and is tender throughout.

• 1 large butternut squash
• 1 diced onion
• 1 diced tomato
• 1 teaspoon olive oil, brushed over the bottom of your pan
• 1 teaspoon coconut oil (or you can use olive oil again)
• 2-4 cups of fresh baby spinach
• 1 Handful of dried cranberries
• 1 Handful of raw walnuts
• Optional: Handful of feta. 

Ready to go in the oven

I cooked these in my convection oven on the “Toast” setting for about 3 minutes. If you don’t have a convection oven you can use a panini maker, foreman grill, or cook them in the oven or broiler.  I left my sandwich open faced to cook so I could monitor the melting cheese. I closed Jesse’s sandwich. I wanted to see if either way worked better. The open faced method led to a slightly crispier sandwich. 

Fresh From the Oven

I served both sandwiches with sliced granny smith apples. Jesse said that it was “fantastic” and he “really enjoyed it.” His sandwich was spicy and flavorful. I ended up putting some apple slices on half of my sandwich, and it added a whole new delicious element to the flavor. It was a refreshing summer meal, served with a side of watermelon.  

Jesse’s Sandwich with Sliced Granny Smith Apples

Melissa’s Sandwich Served with Sliced Granny Smith Apples and Watermelon

Happy Meatless Monday! 

Hi Everyone!

This is a simple and healthy vegetable pasta recipe. If you’re like me it can be difficult to limit yourself to just one serving of pasta. Even as a child I loved to eat plain pasta noodles. When I was in college I worked at an Italian restaurant with super sized portions. I could never cut pasta out of my diet, but I try to make healthful food choices. For me one of the best ways to eat pasta in a healthy way is adding a lot of veggies. 

I like this article on how to measure one serving of pasta: Measure Dry Pasta. 

The recipe is below. The added vegetables allow me to enjoy my pasta without overdoing it, while still having a delicious and filling meal. Enjoy, and remember if there is something in this recipe you don’t like take it out and substitute something else! I didn’t use any meat, but this would also be good with chicken or shrimp. 

Melissa

Ingredients:

-Spinach Fettuccine Noodles (2 servings) (you can use a pasta of your choice)
-1 tablespoon of Extra Virgin Olive Oil
-1/2 tablespoon minced garlic
-2 cups chicken or turkey broth (low sodium) (To make this recipe vegan use vegetable stock)
-Vegetables of choice: I used 4 cups broccoli, 1/2 cup cherry tomatoes  4 cups of spinach, and sprinkled the top with sliced black olives. I would have added some artichoke, but I didn’t have any on hand. 
-Optional: lightly sprinkle the finished product with feta or Parmesan cheese. A little goes a long way!

Directions:

-Boil water and prepare pasta as directed on the box. 
-In a separate pan heat olive oil and garlic over medium heat. 
-Add broth of choice to the pan. 
-Add harder vegetables first (for example if you are using carrots add these so they are able to cook longer). The vegetables I used are all softer so I added everything except the spinach and olives at the same time. 
-Allow vegetables to cook to desired tenderness, stirring occasionally. Add spinach and cook 1-2 minutes. 
-Strain Pasta.
-Add pasta to pan with vegetables, and mix together. 
-Serve Vegetable Pasta. If desired sprinkle with feta cheese and black olives. *You can add the olives at the same time as the spinach, but Jesse doesn’t like olives so I added them separately.