MOVFitness

Super Nacho Supper

This is a great meal to end the week with.  When you get home and you’re tired, but everyone needs fed – what better than a huge meal that only takes 15 minutes to prep?  Not to mention, you’re sure to have leftovers for tomorrow!

Ingredients:

2 lbs ground beef
1 can refried beans
1lb shredded mixed cheese
1 package of Salt-free Taco Seasoning

Preheat over to 375 degrees.

Brown your meat on the stove top and mix in the taco seasoning while browning.

Drain meat and rinse with water if desired.  Then in a large glass baking pan make the following layers: ground beef, refried beans, cheese – & repeat.  In a deep bowl, you can make a triple load.  In a shallow and large pan you will most likely only get one layer.

Place in oven for 35 minutes.

Serve with Trader Joe’s Flaxseed Tortilla Chips 

Makes 12 servings.

Turkey Burger

I don’t know where people got the idea that turkey burgers had to taste like a veggie burger.  This burger will leave your taste buds popping!  But, if you really are a pansie, go ahead and switch out the turkey for ground beef.

Ingredients:

1 lb ground turkey
2 whole wheat buns
1/2 cup chopped parsley
1 onion
1 tomato
4 leaf lettuce
1/4 cup water
2 garlic cloves chopped

Mince half your onion & tomato and mix in with garlic cloves and ground turkey beef.   Chop up the other half of your onion and toss into a skillet and pour in the water.  The onion & water will act as an oil so the burger won’t stick to the pan. Turn the burner on 70%.

Mold out 4 patties and place evenly around the skillet.  Let cook for 5 minutes, flip for 5 more minutes and then continue flipping until cooked thoroughly.

When finished, slice the rest of the tomato and serve with 1/2 a bun, one pattie, 1 slice of lettuce.

Makes 4 servings.

Turkey Sandwich

An open face sandwich is a great snack for lunch that will last the entire day.  Check out the simple ingredients below.

Ingredients:

1 slice of bread
4 ounces of turkey
Chopped Tomatoes
1/8 avocado
1 slice swiss cheese

Adding that extra piece of bread on top really does wonders to your blood sugar.  Make sure to eat this with a tall glass of water, too.  Not a coke or fruit juice.

The turkey sandwich is simple and supplies a good ratio of nutrients.  You may switch the tomato out if it’s too much of a hassle.  If you fail anywhere, fail by putting on too much meat!

Also, make sure not to use smoked turkey.  The sodium is the biggest culprit.  Buy dry roasted turkey from your butcher or supermarket and make sure the sodium is well below 150mg.  Some smoked sandwiches that are premade can have upwards of 700mg of sodium!

Meatballs & Spaghetti

It’s called Meatballs & Spaghetti, not spaghetti & meatballs! You should have a lot of meat with sauce & some pasta within.

Ingredients:

1/2 lbs ground turkey
1/2 box of whole wheat spaghetti
1 Jar No Salt Added Spaghetti Sauce
1 cup parsley, chopped
garlic powder (not garlic salt!)

Put a pot full of water on the stove and then break the spaghetti in half and toss it in with the stove on 60% heat. 

Toss the turkey into a skillet and use a spatula to chop up the turkey with the burner on 60%.

Make sure to move the turkey around as you cook so all sides are on the surface for the same amount of time.

When turkey is browned evenly, turn off stovetop and drain all juices from skillet.  Pour entire spaghetti sauce jar into the turkey skillet and put burner back on at 25%.

On cutting board, chop up parsley.

When finished chopping, drain spaghetti pot and serve.

Makes 4 servings.

Super Peanut Butter Sandwich

What makes this sandwich so super?  Well, having an open face sandwich loaded with healthy fats and a tad bit of sweetness is a cheap & easy meal that anyone can make.  Most people never get tired of these and can make them a staple in their diet day in & day out.

Just make sure you don’t make the same mistake as most.  Follow these simple rules:

• Use ONE piece of bread! Keep it open face so you get less carbs.
• Don’t load it with jelly or honey!  Only use a teaspoon
• Bread is your delivery mechanism – load it up with the nut butter!
• Add cinnamon for added antioxidants & flavor

Ingredients:

1 slice of bread
3 Tbsps Peanut Butter
1 tsp honey
tons of cinnamon

It’s called Peanut Butter & Jelly, not Jelly & Peanut butter! You should know that bread is simply a delivery mechanism for that peanut butter. Also, the cinnamon makes up for the lack of sugar. Load up on cinnamon – it’s also high in antioxidants.

Matt’s Mongo Bars

Instead of buying processed protein bars, MOVFitness suggests making your own or buying ours.

Below, you will find the recipe for MOV Mongo Bars and now these are available to purchase in the Santa Barbara & Ventura area. The Mongo Bar has all local, organic, and extremely healthy ingredients plus, it tastes great. We are proud to supply the healthiest protein bar in the world!

Here is Matt’s basic recipe but feel free to experiment with ingredients to create a truly unique bar tailored to your personal taste. For example, add more honey for a more moist, sweet bar. Alternatively, use more oats but less flour and honey for a denser trail bar that is durable in the gym bag.

3 Cups Oats
1 Cup Whole Wheat Flour (with wheat germ)
3/4 Cup Local Honey
1/3 Cup Ground Walnuts
2 Cups Whey Protein Isolate
1 Cup Healthy Butter (Matt suggests a blend of sunflower, almond, flax, etc)
2/3 Cup Raisins
3 Large Eggs

Preheat oven to 325 Degrees. Mix eggs and honey until blended well. Add all other ingredients and mix well. Drop cookies on ungreased cooking sheet and place in oven. Cook until browned and let cool. Makes 15 large cookies.

Exchange: 3 Carbs, 2 Proteins, 1 Fat

Creole Catfish & Couscous

2 4oz Catfish Fillets without skin or bones- 0 4 0
10 Kashi TLC Original 7 Grain Crackers – Crushed 100
1/4 Cup Grapeseed Oil 001
2 Cloves Garlic – diced –
1/4 Onion Chopped (Large Chunks)
1/4 Cup BBQ Sauce .500
1/2 Lemon –
A Lot of Pepper!
1/3 Cup Water
1/2 Cup Couscous 200
2 Large Eggs 011

Directions:

In skillet, mix all ingredients except catfish, couscous, and eggs.  Mix thoroughly while on medium heat for 5 minutes.  Add catfish fillets and lather in sauce.  Stir over medium heat for 15-20 minutes until fish is flakey.

In other pan boil couscous for 15 minutes with lid.  After coucous is fully cooked, put in skillet and fry with eggs.  Douse with plenty of pepper.

Serves 2

Serious Strawberry Smoothie

1/2 Cup Vanilla Ice Cream – 101.5
1/2 Cup Water
2 Strawberries – .500
1 Scoop Unflavored Whey Protein – 030
4 Ice Cubes

Directions:
Mix all ingredients in Blender and enjoy!

Makes 1 serving

.

Pomegranate glazed Orange Roughy

1 Orange Roughy Fillet – 040
1 Pomegranate – .500
1 Sunburst Squash – .200
1/3 Cup Brown Rice – 1.300
Garlic Seasoning –
2 dashes Salt – warning – 1 tsp of salt is 2000mg of Sodium.  1 dash is only 155mg.  DO NOT overdo!!
1 Garlic clove –
1 Lime –
2 Tbsp Grapeseed Oil – 002
Aluminum Foil

Directions:
Preheat Oven to 400 Degrees
Bring 1/3 cup of water to boil & add in pomegranate seeds.
Bring another pot of water to boil on stovetop to cook rice for 15 minutes.
Crush Garlic clove and mix with salt, grapeseed oil, and lime juice
Spread this mixture over fillet & wrap in foil.
Wrap Squash in aluminum foil
Place fish & squash in oven and set timer for 22 minutes.  When half finished, bring fish out and let oils drain out, flip, and place back in oven.
Stir pomegranate sauce and let cook until most seeds have burst. 
Drain rice and remove squash from oven after 20 minutes.  Chop squash and disperse throughout rice.
Remove roughy from oven and cut in half.  Sit each half on separate plates.  Glaze in pomegranate sauce.  Split grains in half and divide between both plates.

Makes 2 servings

Roasted Lamb Tenderloin

4 4oz Lamb Tenderloins 041
4 Sweet Potatoes 200
4 Garlic Cloves crushed –
4 Thyme Sprigs –
1 Sweet Onion chopped –
1 Tbsp Rosemary Leaves chopped –
3 Cups Water –

 Directions:

This one is very easy!  Put all ingredients in slow cooker.  Let roast on high for 4 hours.  Serve!

Makes 4 servings