healthyfitnessmeals healthyfitnessmeals

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Rena  One Healthy Meal At A Time Personal and 👻 @Renaplus5 📍Michigan 🇺🇸 HealthyFitnessMeals@Gmail.Com

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By @recipe_tin
Check her out ❤ @recipe_tin
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
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.

By @damn_delicious@damn_delicious
4 (1-inch-thick) top sirloin steak, patted dry
Kosher salt and freshly ground black pepper, to taste

2 russet potatoes, cut into 8 long wedges
2 tablespoons olive oil
4 cloves garlic, minced
1 teaspoons Italian seasoning
1/2 cup freshly grated Parmesan
Kosher salt and freshly ground black pepper, to taste
2 tablespoons chopped parsley leaves

Preheat oven to 375 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
Place potatoes in a single layer onto one side of the prepared baking sheet. Add olive oil, garlic, Italian seasoning and Parmesan; season with salt and pepper, to taste. Gently toss to combine.
Place into oven and bake for 20-25 minutes, or until golden brown and crisp, tossing occasionally.
Preheat oven to broil.
Season steaks with salt and pepper, to taste, and place onto the opposite side of the prepared baking sheet in a single layer.
Place into oven and broil until the steak is browned and charred at the edges, about 4-5 minutes per side for medium-rare, or until desired doneness.
Serve immediately with garlic butter, garnished with parsley, if desired.

Made by @comfortofcooking

YIELD: Serves 4
3 Tablespoons butter, melted
3 Tablespoons olive oil
1/4 teaspoon crushed dried rosemary, or 1/2 tsp. fresh
3 lbs. (3-4 medium) sweet potatoes, peeled and sliced thinly
1 shallot, peeled and sliced thinly
Kosher salt and freshly cracked black pepper, to taste

Preheat oven to 400 degrees F.

Combine melted butter, oil and crushed rosemary in a small bowl. Pour 2 tablespoons of butter-oil mixture in the bottom of a 2-quart baking dish. Arrange potato slices vertically in the dish. Add a sliver of shallot between every few slices of potato. Brush top with remaining butter-oil mixture. Season generously with salt and pepper.

Cover dish with foil and roast for 1 hour, covered, until potatoes are tender (If your potato slices are thicker than shown, you may need to increase cooking time). Increase oven heat to 450 degrees F. Remove foil and roast another 10-15 minutes, until tops of potatoes are browned and crisp.

Made by @kristines_kitchen
1 ½ pounds fresh broccoli, cut into bite-size pieces
1 cup fresh blueberries
¼ cup finely chopped red onion
½ cup dried cranberries
¼ cup sunflower seeds
1 large apple, chopped into bite-size pieces
1 tablespoon lemon juice
For the creamy yogurt poppy seed dressing:
1 cup Greek yogurt
¼ cup honey
1 tablespoon lemon juice
2 teaspoons apple cider vinegar
1 tablespoon water
1 tablespoon poppy seeds

Place broccoli, blueberries, red onion, cranberries, and sunflower seeds in a large bowl. In a small bowl, toss apple with 1 tablespoon lemon juice. Add to the big bowl with the salad.
In a small bowl, whisk together all dressing ingredients. Pour dressing over the salad and toss gently to combine. Salad may be served immediately or refrigerated until serving. It will last for 2-3 days in the refrigerator.

Oven Roasted Herb and Garlic Parmesan Potatoes
Made by @momontimeout
2 pounds Yukon gold potatoes, halved or quartered depending on size
3 tbsp olive oil
1 tbsp chopped fresh herbs (rosemary and thyme)
1 tsp kosher salt
1 tsp garlic powder
⅓ cup shredded Parmesan cheese (REAL Parmesan)
Preheat oven to 375 degrees.
Combine fresh herbs, salt, garlic powder, and Parmesan cheese in a small bowl. Set aside.
Place potatoes in a large bowl and drizzle with olive oil. Toss to coat.
Sprinkle with the seasoning mixture, tossing to coat once again.
Spread potatoes in a single layer on a baking sheet. Sprinkle on any seasoning left in the bowl.
Bake for 20 to 30 minutes, depending on size, or until potatoes are tender.
Serve immediately.

Made by @cafedelites
More on her feed @cafedelites
4 (200-gram | 7-ounce) chicken breasts
Salt and pepper, to season
1 teaspoon each of dried oregano and dried basil
2 roma tomatoes, sliced thinly
¼ cup sun dried tomato strips in oil
4 mozzarella cheese slices (or cheese of choice)
12 basil leaves, divided
4 cloves garlic, minced or finely chopped
⅓ cup balsamic vinegar
2 tablespoons brown sugar

Preheat oven to 180°C | 350°F. Cut a pocket about ¾ quarter of the way through on the thickest side of each breast, being careful not to cut all the way.
Season chicken with salt, pepper, and dried herbs. Pour 1 teaspoon of sun dried tomato oil over each breast, rubbing some of the seasoning inside the pockets.
Fill each with 2 slices fresh tomato, 2 teaspoons sun dried tomato strips, one slice mozzarella cheese and basil leaves.
Seal with 3-4 toothpicks diagonally to keep the filling inside while cooking.
Heat 2 teaspoons of sun dried tomato oil (or olive oil) in a skillet or non stick pan over medium-high heat. Add the chicken and fry for 2 minutes on each side until golden.
While the chicken is cooking, mix together the garlic, balsamic vinegar and brown sugar in a small jug. Pour the mixture into the pan around the chicken; bring to a simmer while stirring occasionally, until the glaze has slightly thickened (about 2-3 minutes).
Transfer pan to the preheated oven and continue to cook for a further 10-15 minutes, or until the chicken is cooked through and the cheese has melted.
Remove toothpicks and drizzle with pan juices.

Made by @diethood

4 yellow squash (small to medium), sliced into 1/4-inch to 1/2-inch rounds
3 tablespoons olive oil
salt and fresh ground pepper, to taste
1 cup panko crumbs
1 cup grated Parmesan cheese
1 teaspoon dried oregano
1 teaspoon garlic powder
cooking spray (I use Organic Olive Oil by Pam)
Serve with Non-Fat Plain Yogurt

Preheat oven to 450.
Line 3 baking sheets with parchment paper and set aside.
In a large mixing bowl, combine squash, olive oil, salt and pepper; mix until well combined.
In a separate bowl, combine panko crumbs, Parmesan cheese, oregano, and garlic powder.
Dip slices of squash in cheese mixture and coat on both sides, pressing on the coating to stick.
Place the squash in a single layer on the previously prepared baking sheet.
Lightly spray each slice with cooking spray. This will help with achieving a crunchier texture.
Bake for 10 minutes; rotate pan and continue to bake for 8 to 10 minutes, or until chips are golden brown.
Remove from oven and serve with a dollop of Non-Fat Plain Yogurt.

Honey Lime Salmon 🐟
By @cleanfoodcrush
Makes 2-3 servings
1 lb. salmon, cut into 2" cubes
sea salt and pepper, to taste
3 Tbsp raw honey
1 Tbsp soy sauce, or coconut aminos
1 Tbsp fresh lime juice
1 Tbsp avocado oil, or olive oil
fresh lime wedges
fresh chopped parsley
Season the salmon with salt and pepper.
In a small bowl, mix the honey, soy sauce and lime juice together, whisk to combine well.
Heat up large skillet with the oil. Once it’s heated, add the salmon and cook for a couple of minutes. Add the honey mixture
into the skillet, spooning the honey lime sauce over the salmon.
Cook for additional 6-8 minutes, until the salmon is just cooked through/flaky and the sauce is reduced a bit.
Garnish with fresh chopped parsley, lime and serve immediately with brown rice, or quinoa.

Made by @veganricha
For the Fries:
2 large russet potatoes cut into thin wedges or fat match sticks
2 to 3 tsp starch like arrowroot or flour
1 tbsp oil
salt, pepper to taste
½ tsp garlic powder
½ tsp or more dried oregano, or use fresh
Garlic Tahini Hummus Sauce:
2 tsp oil
5 cloves of garlic, minced/finely chopped
3 Tbsp hummus (or use cooked chickpeas + lemon juice)
3 Tbsp tahini
2 to 3 tsp lemon juice
½ tsp garlic powder
salt to taste (1/4 to ½ tsp)
½ tsp dried oregano
¼ tsp or more dried dill or parsley
2 to 3 Tbsp water as needed to thin
1 tbsp chopped fresh parsley or oregano for garnish
Bake the fries: Preheat the oven to 425 degrees F. Chop the potatoes. Press a paper towel on the potatoes to absorb excess moisture if needed.
In a large bowl, add the chopped potatoes and toss in flour/starch. Then add oil and mix in. Sprinkle will salt, pepper, garlic, oregano and mix in.
Spread the potatoes on parchment lined baking sheet with atleast a ¼ inch between them. *Parchment papers have oven safe temperature mentioned on them. Do not use parchment with temp rating lower than 425. Bake on a greased baking sheet instead.
Bake for 15 minutes. Turn the sheet around and bake for another 5 to 10 minutes or until golden/golden brown on most edges. do not over bake to too much brown as the potatoes get bitter when burnt. .
Meanwhile make the garlic tahini hummus sauce: In a small skillet heat oil over medium-low heat. Add chopped garlic and cook until translucent. Stir occasionally.
Blend the rest of the sauce ingredients and half of the cooked garlic until smooth. Taste and adjust salt, tang (lemon juice) and garlic.
To serve: Place a double layer of freshly baked fries in a serving container. Dress generously with garlic sauce. Sprinkle cooked garlic over the sauce. Garnish with chopped fresh oregano or parsley. Serve!

Banana Protein Pancakes
Protein packed pancakes naturally sweetened with bananas.
Serves 2
1 scoop @lovellanutrition Whey Protein, vanilla flavor
1 very ripe banana, mashed
¼ teaspoon baking powder
2 eggs
1 teaspoon coconut oil
Separate the egg yolks from whites, placing them in different bowls.
Using a mixer, beat the egg whites for 2-3 minutes until soft peaks form.
Add the banana, protein powder and baking powder to the egg yolks and beat with mixer until smooth.
Gently fold half of the egg whites into the egg yolk mixture until thoroughly combined. Repeat with remaining half of egg whites.
Heat the coconut oil on a skillet over medium heat.
Pour ¼ cup of batter onto the skillet and cook for 1-2 minutes per side or until lightly browned.
Repeat the process with remaining batter. Serve immediately.

Grilled BBQ Chicken, Zucchini and Corn Quinoa Salad
Made by @closetcooking
1 cup quinoa, rinsed
1 3/4 cups water or broth
1 pound boneless and skinless chicken breasts or thighs
salt and pepper to taste
1/2 cup bbq sauce
1 pound zucchini, quartered lengthwise
2 ears corn
1/4 cup feta, crumbled
1/4 cup green onions
2 tablespoons cilantro, chopped
1/4 cup bbq sauce
Bring the water and quinoa to a boil, reduce the heat and simmer, covered, until the quinoa is tender and has absorbed the water, about 15 minutes, remove from heat and let sit for 5 minutes, covered.
Season the chicken with salt and pepper to taste and grill or pan fry it over medium-high heat until cooked through and lightly golden brown, about 4-6 minutes per side, before setting aside to cool, slicing and mixing in the BBQ sauce.
Grill the zucchini and the corn until cooked and slightly charred, about 2-3 minutes per side.
Cut the corn from the cob, assemble the salad and enjoy!

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