At MBX our core nutrition philosophy is based on the idea that maintaining a whole foods diet free of refined sugar, preservatives and additives is not only healthier, but also yummy! I have put together some amazingly tasty and simple recipes that include a variety of fat burning, anti-inflammatory, and heart healthy ingredients to make sure your meal is not only nutritious, but also delicious!
The following recipes are for fish, meat and chicken as a healthy diet must include protein!
For a complete meal include as your sides 1 cup of roasted, steamed or pan seared veggies and 1 cup of complex carbs of your choice.
1 lb uncooked shrimp (26-30 per pound) (serves 2-3)
1 tblsp butter
1 tblsp olive oil
2 green onions, thinly sliced
4 garlic cloves, minced
1/2 cup reduced-sodium chicken broth
2 tsps grated lemon zest
3 tblsp lemon juice
1/2 tsp freshly ground pepper
1/4 tsp salt
1/4 tsp crushed red pepper flakes
1/4 cup minced fresh parsley
½ cup chopped asparagus
½ cup chopped red bell pepper
8 ounces uncooked multigrain angel hair pasta (optional)
Shredded parmesan cheese (optional)
Peel and devein shrimp, removing tails. Cut each shrimp lengthwise in half. Cook pasta according to package directions. In a large skillet, heat butter and oil over medium-high heat. Add shrimp, green onions and garlic; cook and stir until shrimp turns pinkish white, 2-3 minutes. Remove from pan with a slotted spoon. Add broth, lemon zest, lemon juice, pepper, salt and red pepper flakes to same pan. Bring to a boil; cook until liquid is slightly reduced, about 1 minute. Return shrimp to pan; heat through. Remove from heat.
*If having pasta: Drain pasta and divide among 4 bowls. Top with shrimp mixture and sprinkle with parsley. If desired, serve with parmesan cheese.
1 lb ground turkey (serves 2-4)
2 tbsp extra-virgin olive oil
1 small yellow onion chopped
1 tsp kosher salt
1 tbsp tomato paste
1 tbsp chili powder
1 cup low-sodium chicken broth
1 cup of chopped veggies of choice
2 heads romaine lettuce, separate outer leaves
Cooking Instructions for Fish:
Heat oil in a large skillet over medium-high. Add onion and cook until just soft, about 5 minutes. Add turkey and season with salt. Cook while breaking up meat with the side of a spoon until the meat is cooked through about 4 minutes.
Stir in tomato paste and chili powder, add chopped veggies and cook with lid for 3 minutes. Then add broth and simmer, stirring occasionally, until thickened, about 2 minutes more.
Double up lettuce leaves. Divide meat mixture among leaves. Or serve over brown rice.
2 pounds boneless, skinless chicken thighs (serves 4)
¼ cup Amino Acids (Soy sauce alternative with much less sodium)
3 tbsps coconut sugar
2 tbsps chopped cilantro
1 tbsp sesame oil
1 tbsp minced fresh ginger root
1 tsp red pepper flakes
1 tbsp minced garlic
1 tbsp lime juice
1 tsp lemongrass paste
Whisk amino acids, coconut sugar, cilantro, sesame oil, ginger, red pepper flakes, garlic, lime juice, and lemongrass paste together in a large bowl. Put chicken thighs in the bowl making sure to cover entirely with the sauce, cover with clear wrap and marinate for 2 hours or overnight for an even better flavor.
Remove chicken thighs from marinade, discarding marinade. Make sure to use a skillet with lid. Add the olive oil to the skillet then place chicken thighs and cook over medium heat with the lid on for 7-10 minutes. Flip the thighs then cook for another 8 minutes. Turn off heat and let the thighs steam in the pan with the lid on for another 3 mintues.
1 lb lean ground turkey (serves 2-4)
1 tbsp olive oil
1 small onion , diced
2 cloves garlic , minced
1 tbsp freshly grated ginger (or 1 tsp ginger powder)
1 red bell pepper , diced
1 tbsp Amino Acids (Soy sauce alternative with much less sodium)
2 tbsps Hoisin or Oyster Sauce
½ cup asparagus chopped
½ cup carrots
1 tsp sesame oil
2 tsps rice vinegar
salt , to taste
In large pan add olive oil. Add onion, garlic and ginger, and cook over medium heat until translucent. Add ground turkey and cook for about 3 minutes or until lightly browned. Add amino acids, hoisin or oyster sauce, sesame oil, rice vinegar and combine with turkey meat. Add bell peppers, carrots, asparagus and green onions, then cook for about 5 minutes or until everything is combined well and turkey is cooked through. Add additional salt and pepper to taste. Serve alone or over brown rice or brown rice pasta.
1 pound skinless boneless chicken thighs, cut into 1 1/2-inch pieces (serves 2)
¼ cup honey
1 tsp cayenne pepper
1 tablespoon lime juice
8 large metal skewers
1 red bell pepper, cut into 1 1/2-inch pieces
1 medium zucchini, cut into 1 1/2-inch pieces
1 medium red onion, cut into 1 1/2-inch chunks
2 tablespoons olive oil
1 cup brown rice
Set oven to broil at 425 degrees. Whisk honey, cayenne, and lime juice together in a small bowl. Set aside. Thread chicken, red pepper, zucchini, and red onion alternately onto skewers and place on a platter. Brush with olive oil, then season with salt, pepper, and garlic powder. Place skewers on a baking sheet lined with aluminum foil. Broil for 5 mintues, flip the skewers, then broil for another 5 minutes. Serve over brown rice.
Although my blog topics can be very beneficial to your overall health, they are not intended for the purpose of providing medical advice. All content is for informational purposes only and is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Every effort is made to ensure the accuracy of published information on or through my website, blog, e-mails, programs and services. However, the information may inadvertently contain inaccuracies or typographical errors. Every effort has been made to present you with the most accurate, up-to-date information, but because the nature of diet, fitness and health research is constantly evolving, we cannot be held responsible for the accuracy of our content.
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