Wellness

Healthy, Clean, & Yummy Recipes For The New Year & Easy Too!

Throughout the year, you might be faced with several special events and holidays that put pressure on you to make unhealthy eating choices. Or you might be someone who faces this each and every day. I was one of those people who enjoyed eating breads, pastas, baked goods, and indulging in over eating during the holidays. I remember one Thanksgiving when I ate so much I could not even sit down because my stomach was so bloated and uncomfortable. From that point on, I put an end to those habits. I’ve also recently developed an autoimmune disorder, which forced me to make even more strict changes in my nutritional intake and health habits.

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Having an autoimmune disorder while on travel adventures can be quite challenging. And recently, my husband and I just added new hiking challenges to our travel itinerary, which includes Half Dome at Yosemite. Some of these hikes can be quite challenging and may require higher fitness levels. Our exercise routine is normally about 4 times a week and I’ve added yoga to mine. When we get up to 3 weeks of our departure date of travel, we add a few unique workout routines to our schedule in order to train for a particular hike. We work on building strength, flexibility, and more stretching all muscle groups. Of course, we consume plenty of water and proper nutrition.

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I have compiled and created several delicious and healthy meals that have helped us in our quest to achieve the best health possible. As well as me being able to maintain my same weight that I was from my younger years, and at the same time heal my digestive system, and feel amazingly good!  Enjoy these delicious easy meals below, of course they are all gluten and dairy free. See more recipes here:

Breakfast:

Oatmeal and fruit

Oatmeal Delight
1/3 Cup of Old Fashioned oatmeal
3 pieces of cut strawberries
Palm size amount of blueberries
¼ Cup of Almond Milk
Start by adding about a 1 Cup of water and bring to a boil.
Add the oatmeal, and then turn the heat to low or simmer for about 10-12 minutes
Fill your bowl with the oatmeal, add the fruit and milk and enjoy.
Oatmeal contains beta-gluten (soluble fiber) that can help with slower digestion.

Lunch:

Tuna Fish Sandwich

1 can of Tuna
2 Tbsp of Mayonnaise (add desired amount)
1 Tbsp of Salsa (add desired amount) (I use Picante Sauce)
1 or 2 slices of gluten free bread (Toasted)
Dash of pepper
Sliced avocado
Piece of lettuce
Mix the tuna salad.
Top each piece of bread with a spoon of tuna
Add the avocado slices
Season with pepper
Add the piece of green leaf lettuce

Tuna Tacos

Tuna Tacos

1 Package of Mission mini corn tortillas (I make 2 for me.)
1 Can of Tuna
Add desired amount of mayonnaise
Add small spoon of salsa or Picante sauce
Add pepper (and salt if desired)

Mix in small bowl, the tuna, mayonnaise and salsa. In a small frying pan, heat two mini corn tortillas for a couple of minutes on medium, then add a teaspoon or desired amount of tuna mix to half of the circle shape tortilla
(as its heating in the pan). Take the other end of tortilla and fold on top of the tuna mix. You can turn the tortilla to heat up the other side if desired. Heat for just a few minutes, then its time to enjoy. Add a few tortilla chips to
your plate and a little small cup of salsa and enjoy your lunch. Spice it up with small slices of avocado.

Dinner

Seven Layer Casserole

Seven Layer Casserole

Gluten free, dairy free, peanut free, healthy & nutritious!
Here is the normal recipe, but I do change mine a little from time to time. I will leave out the corn and add a little more
ground turkey meat. I also use ground turkey meat substituted for the ground beef. I also use organic or non-gmo tomato sauce.

1 cup uncooked rice
1 cup cooked or canned whole kernel corn
Salt and pepper as you like
2 cups or 1 15 oz. can tomato sauce
3/4 cup water or add a little more so it does not get dry while baking
Finely chopped onion
chopped green pepper
1 cup frozen or can green beans
3/4 pound of ground beef or turkey
1-3 slices bacon- cut pieces

Start with a layer of rice, then add layer of corn on top of rice in baking pan or dish. Sprinkle with salt and pepper. Mix tomato sauce and water separately in a measuring dish. Pour half the mixture over corn and rice. Add layers of onion, green pepper, green beans, then beef or turkey. Season with salt and pepper. Add rest of tomato sauce mixture. Top with bacon pieces. I use a cooking scissors to cut the pieces of bacon over the top of the mixture. Cover tightly, bake at 350 degrees F, for 50 min. to 1 hour. Then uncover for up to 10 minutes on broil (to bake the bacon on top). Keep an eye on it, so it does not over cook or burn on top. 

Crock Pot Pulled Pork

Crock Pot Pulled Pork

1 small or medium size pork loin
1 Cup or 2 Cups of desired amount of chicken bone broth or broth of your liking
½ teaspoon of salt (I use Himalayan salt)
1 Teaspoon of diced onions
Pepper to desired amount
Add ¼ Cup of water
Smoked BBQ seasoning

Place the pork loin after rinsing into the crock pot. Add the broth and water to the spot where the top of the pork loin is not covered. Add the onions. Top the pork loin with the BBQ seasoning.  Cook the pork loin for about 6-8 hours. The final 30 minutes, I top the loin again with a bit more BBQ seasoning.

Pan cooked Cod

Pan cooked Cod

Medium size cod pieces, frozen
1 Tsp Olive Oil
1 Tsp Earthly Balance spread
¼ Tsp Onion, diced
Dash of Lemon Pepper
Spritz of Lemon (I use fresh lemons)

In a medium size pan, heat the Olive Oil and Earthly Balance spread, then add the onions, and cook until melted. Gently wash and pat dry the frozen cod, place into the heated pan. Cook on one side on medium heat, add the lemon pepper; cook on one side for about 10-12 minutes, then turn to other side. Add lemon pepper, lemon spritz-squeezed and cook for another 10-12 minutes. Turn heat to low and simmer, check to see if center of fish is done.

Meatballs

Gluten Free, dairy free, easy delicious recipe

Meatballs

In summary, if you are an active person and enjoys the outdoors and other strenuous athletic activities, then you must fuel the body appropriately. The goal is to maximize your energy and prolong your endurance for those longer and difficult challenging hikes or activities. So eating the proper nutritional foods that fuel the body and are nutrient dense will be critical in accomplishing your health and fitness goals.

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If you would like more recipes and / or exercise tips and ideas to help you with ways to maximize life and get your health back, please follow along with me on my adventures at:

www.fitlifeandtravel.com
www.twitter.com/fit_life360
www.instagram.com/fitlifeandtravel.com
www.pinterest.com/fitlifeandtravel
www.facebook.com/fitlifeandtravel
google.com/+Fitlifeandtravel

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