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Category Archives: Recipes For Evolution

You Don’t have to Sacrifice Taste when Eating Healthy. Healthy Chicken Finger Recipe

You Don’t have to Sacrifice Taste when Eating Healthy.  Healthy Chicken Finger Recipe

Just because it’s healthy doesn’t mean that it doesn’t taste good.  In fact there are a lot of things that I use to like that just doesn’t taste good to me anymore.  Obviously this isn’t always the case.  There are actually a lot of things that can be made in a different way.   And I’m not the type of person who is going to sacrifice taste.  For example I spent $20 on a couple of loaves of a Paleo bread, because I cut bread out of my diet.  After the third bite of the Paleo bread, I realized that I wasn’t going to eat something that tasted like crap because I liked what I was replacing.  I tossed both loaves out and learned a lesson.
The other night I decided to make chicken fingers.  This time I really liked the taste.

1.5 lb Chicken breast
3 Eggs
3/4 cup almond meal
3/4 cup coconut flour (if you don’t like coconut use more almond meal
1 Tbsp paprika
1 tsp cayenne pepper
1 tsp cumin
1 tsp garlic powder
1 tsp onion powder
1 tsp sea salt
1 tsp black pepper
1 tbsp coconut oil (or olive oil)

Preheat Oven 375
Cut up chicken breasts into thin strips
Blend eggs in bowl
Coat pan with oil
Mix almond meal, coconut flour, paprika, cayenne pepper, cumin, garlic powder, onion powder sea salt, black pepper
Dip chicken in eggs
Next cover chicken dipped in egg with mixture
Place chicken in pan
Cook chicken 20 to 25 minutes until golden

I used raw honey mixed with spicy mustard as a dip.  But I also ate them without any dip

Healthy Benefits:
Chicken
High in Protein (Builds and repairs Muscle)
Fights Alzheimer’s
Fights Cancer

Almond Meal
Almonds
Good for brain development (great for kids)
Helps in preventing colon cancer by moving food through the colon
Helps reduce the cause of plaque buildup in the arteries of the heart
Regulates Blood Pressure
Regulates Cholesterol
Helps fight diabetes.  Keeps Blood sugar down
Rich in fiber
Boosts Energy
(Drink a lot of water with almonds)

Coconut Flour
High in Fiber
Increases Metabolism
Good for Digestion

Garlic Powder
Contains Antioxidants
Attacks free radicals
Fights Colds and Flu
Lowers Cholesterol
Acts as a natural antibiotic (bacteria doesn’t grow resistant to it)

Onion Powder
Good for the liver
When mixed with protein they
Lowers Cholesterol
Thins blood, reduces risk of blood clots
Fights Asthma
Fights Bronchitis
Fights Hay Fever
Fights Diabetes
Reduces risk of stomach cancer
Detoxify the body of heavy metals

Paprika
Contains Antioxidants.
Anti-Inflammatory.
Helps with blood circulation and regulates blood pressure.

Cayenne Pepper
Anti-Fungal, Anti-Bacterial and Anti-Inflammatory.
Fights Cancer (prostate, lungs and pancreas).
Great for the cardiovascular system.
Reduces Cholesterol and triglycerides.
Increases metabolism.
Good for intestinal health.
Including healing stomach and intestinal ulcers.
Aids in digestion.

Cumin
Helps with Digestion
Helps stimulate and relax and helps with Insomnia
Helps with Respiratory Problems
Antiviral (fights colds)
Good for lactating mothers
Detoxify the body
Fights Cancer
Black Pepper
Contains Antioxidants
Anti-Inflammatory and Antibacterial.
Great for the digestive Tract.
Reduces Gas in the intestines.
Speeds up metabolism.
Supports weight loss.
Fights fat by breaking down the fat cells.
Relief from respiratory problems

Sea Salt
Alkalizes the Body
Contains Minerals
Good for the Cardiovascular System
Good for the Brain
Good for the Skin
Important for Hydration
Boosts Immune System
Helps maintain Sugar Levels (good for Diabetes)
Prevents Osteoporosis
Prevents Muscle Cramps and Spasms
Reduces Cholesterol
Reduces Inflammation in respiratory system (Good for Asthma)

Olive Oil
Contains Antioxidants
Contains probiotics
Improves Blood Vessel Function
Boosts the immune system
Fights Cancer
Fights Heart Disease
Regulates Blood Pressure
Fights Diabetes
May help fight Obesity
Fights Arthritis
Fights
osteoporosis
Helps increase testosterone

Coconut Oil
New research claiming that it has been helping Alzheimer’s patients improve and even reverse effects.
Positive results for people affected with Type 1 and 2 diabetes.
Increases thyroid health by raising body temperature.
It increases metabolism (increases body temp)
Increases energy
Coconut oil on the body can promote healthy skin and hair.
Increases testosterone

Fish Tacos

 

20151205_181553.jpgI’ve been eating a lot of fish this week. Tonight was Fish Tacos
1 lb Sea Bass (or whatever you decide to use)
1/4 cut extra virgin olive oil
1 1/2 tsp Chili Powder
1/2 tsp paprika
1 tsp oregano
1/2 tsp cumin
1/2 tsp sea salt
1/2 tsp ground pepper
1 1/2 jalapeno
1/4 cup cilantro
1 red onion
1 cup apple cider vinegar
1 avocado
1/2 tomato
1 Lime
Tortillas made with sprouted wheat

Mix Olive Oil, chili powder, paprika, oregano, cumin, 1/4 tsp sea salt, 1/4 tsp pepper, 1 jalapeno, cilantro

Cut up fish and put in a container. Cover with mixture. Let it sit for at least an hour.

Cut up 1/2 onion, but in a small bowl and cover with vinegar. Let sit for at least an hour

(guacamole) Blend avocado with tomato, 1/4 sea salt, 1/4 pepper and some lime juice

Heat frying pan on medium flame. Cook fish for about 5 minutes and flip over for about 3 more minutes

Warm tortillas for a couple minutes

Add fish to tortilla, add guacamole and onions and squirt some lime juice on it.

Muscle Pharm Snickerdoodle Sweet Potato

Snickerdoodle Sweet Potato

I love sweet potatoes.  It’s a great carb and there is a ton that you can do with them.  I’m always willing to experiment with them.  So far it usually works out pretty well.  This one tastes awesome.  You can eat these hot or cold.  I’ll cook 5 or 6 sweet potatoes at a time so that I can make these things fast later in the week.

1 Sweet Potato
2 Scoops S
nickerdoodle Flavored Combat (Muscle Pharm)

*You can try your favorite brand or flavor out but I’m not responsible for the results


Preheat oven to 400 degrees.
Pierce sweet potatoes several times with fork
Place in oven for 45 Minutes
Puree in Blender
Add Raw Honey, Cinnamon and Vanilla Extract
Can be served either hot or cold

Health Benefits

Sweet Potatoes
Helps with the prevention of heart attacks
Helps produce collagen which helps healing and maintaining youthful skin
Increases Energy
Brightens Moods
Supports Thyroid Gland
Builds Healthy Bones, Heart, Nerves, Skin and Teeth
Helps production of Red and White Blood Cells
Helps resistance to Stress
Helps with Immune Functioning
Helps Regulate Heartbeat and Nerve signals
Helps Ward off Cancer
Anti Aging

Snickerdoodle Combat
40 grams of Protein

Easy To Make Baked Chicken, Feta Cheese and Tomatoes

Baked Chicken Feta Cheese

6 Chicken Breasts
3 large Tomatoes
12oz of Feta Cheese
4 Basil Leaves
Frozen Lemon
Sea Salt
Black Pepper
Dill Seed
Coriander
Olive Oil

Place Chicken Breasts in baking pan.  Sprinkle all seasoning over top of chicken.  Tear up basil leaves and put on chicken.  Grate Frozen Lemon over chicken.  Slice tomatoes and cover chicken.  Sprinkle Feta overtop of chicken.  Lightly pour oil over everything.

Pre-Heat over to 350 degrees
Bake for 40  or 45 minutes

Health Benefits

Chicken
High in Protein (Builds and repairs Muscle)
Fights Alzheimer’s
Fights Cancer

Tomatoes
Contains antioxidants
Fights Cancer (prostate, cervical, stomach, rectum, breast and mouth)
Lowers Cholesterol
Helps keep digestive system healthy
Detoxify body
Alleviates Type 2 Diabetes
Good for Healthy skin, hair, nails, teeth and bones
Fights urinary tract infections and bladder cancer
Prevents Gallstones

Lemon
Helps the body become Alkaline by increasing PH
Antibacterial
High in Vitamin C
Strengthens Blood Vessels
Great for the Heart
Good for Teeth and Bones
*Lemon Juice can destroy tooth enamel.  Dilute with water or something else.
Helps rid the body of kidney stones and other kidney and bladder problems

Black Pepper
Contains Antioxidants
Anti-Inflammatory and Antibacterial.
Great for the digestive Tract.
Reduces Gas in the intestines.
Speeds up metabolism.
Supports weight loss.
Fights fat by breaking down the fat cells.
Relief from respiratory problems

Sea Salt
Alkalizes the Body
Contains Minerals
Good for the Cardiovascular System
Good for the Brain
Good for the Skin
Important for Hydration
Boosts Immune System
Helps maintain Sugar Levels (good for Diabetes)
Prevents Osteoporosis
Prevents Muscle Cramps and Spasms
Reduces Cholesterol
Reduces Inflammation in respiratory system (Good for Asthma)

Olive Oil
Contains Antioxidants
Contains probiotics
Improves Blood Vessel Function
Boosts the immune system
Fights Cancer
Fights Heart Disease
Regulates Blood Pressure
Fights Diabetes
May help fight Obesity
Fights Arthritis
Fights
osteoporosis

Bay Leaves
Antiseptic.
Contains antioxidants.
May fight cancer.
Aids in Digestion.
Good for the nervous system.
Good for Cardiovascular system

Coriander Seeds
Anti-Inflammatory
Anti-Bacterial
Lowers Blood Sugar
Lowers LDL (Bad) Cholesterol
Increased HDL (Good) Cholesterol
Fights Free Radicals
High in Iron
Aids in digestion

Coriander
Anti-Inflammatory
Anti-Bacterial
Lowers Blood Sugar
Lowers LDL (Bad) Cholesterol
Increased HDL (Good) Cholesterol
Fights Free Radicals
High in Iron
Aids in digestion

Feta Cheese
Contains B-12
Contains Calcium

Sweet Potatoes With Raw Honey

sweet pot honey

Some people are so scared of carbs.  You need them.  They are good for you.  Just get them from the right foods.  There are good carbs and bad carbs.  When it comes to getting ready for an athletic event carb loading will benefit you.  Sweet potatoes are awesome for carb loading.

2 Large Sweet Potatoes
4 TBS Raw Honey
2 TSP Cinnamon
1 TSP Vanilla Extract

Preheat oven to 400 degrees.
Pierce sweet potatoes several times with fork
Place in oven for 45 Minutes
Puree in Blender
Add Raw Honey, Cinnamon and Vanilla Extract
Can be served either hot or cold

Health Benefits

Sweet Potatoes
Helps with the prevention of heart attacks
Helps produce collagen which helps healing and maintaining youthful skin
Increases Energy
Brightens Moods
Supports Thyroid Gland
Builds Healthy Bones, Heart, Nerves, Skin and Teeth
Helps production of Red and White Blood Cells
Helps resistance to Stress
Helps with Immune Functioning
Helps Regulate Heartbeat and Nerve signals
Helps Ward off Cancer
Anti Aging

Raw Honey
Increases natural energy
Used in treating allergies
Treats colds and sore throats (it coats the throat and reduces irritation)
Used as an acne treatment

Cinnamon
May lower cholesterol
May help treat Type 2 Diabetes
Contains antifungal properties and may rid the body of candida
May reduce proliferation of leukemia and lymphoma cancer cells
When added to food inhibits bacterial growth and is a natural food preservative
Boosts cognitive function and memory
Helps eliminate headaches and migraines
Helps stabilize blood sugar
Increases metabolism

Vanilla Extract
Antioxidant Properties
May fight Cancer
Boost Metabolism
Reduces Anxiety
May fight infections and fever in children
Reduces Nausea

Homemade Pickles

cucumber pickle

You can make these other ways, but this is quick and easy.  It’s a great snack.  I eat cucumbers a lot more than I did, just by doing this.

1 Cucumber
1 Cup Apple Cider Vinegar
1 Tbsp Red Pepper Flakes
1 Tsp Sea Salt

Slice up the cucumber and place it in a container.  Fill with all of the other ingredients.  Refrigerate.

Health Benefits

Cucumber
High in Vitamins and Minerals
Increase natural energy
Helps with hydration
Good for heartburn
Flushes Toxins
Decreases risk of cancer
Helps with digestion
Kills bacteria that produces bad breath
Helps control blood pressure
Fights Diabetes
Reduces Cholesterol
Good for joints

Apple Cider Vinegar
Suppresses Glucose being released by the body
Alkalizes the Body
Regulates Blood Pressure
Reduces Cholesterol
High in Minerals
Helps remove toxins from the body
Great for skin
Supports weight loss

Sea Salt
Alkalizes the Body
Contains Minerals
Good for the Cardiovascular System
Good for the Brain
Good for the Skin
Important for Hydration
Boosts Immune System
Helps maintain Sugar Levels (good for Diabetes)
Prevents Osteoporosis
Prevents Muscle Cramps and Spasms
Reduces Cholesterol
Reduces Inflammation in respiratory system (Good for Asthma)

Red Pepper Flakes
Antioxidants
Anti-Inflammatory
Boosts Metabolism
Good for Eyes
Decreases Chances of Developing Blood Clots
Decongestant

Salmon and Artichoke Hearts

20130708_202356[2]

3 Salmon Filets
2 Artichokes
1/2 Pint Cherry Tomatoes
1/2 Red Onion
1 Lemon
2 Frozen Lemon
3 Garlic Cloves
2 Tablespoons Capers
Pepper to taste
Sea Salt to taste
1 Bay Leaf
3 Tablespoons Extra Virgin Olive Oil

Steam Artichokes with one Garlic Clove, 1/4 of a lemon and 1 bay leaf
Remove petals and scrap fuzzy stuff.  Cut up artichoke heart into small pieces

Put Frying pan over low flame
Add Olive Oil
Cut up Onion, Tomatoes, Garlic
Add Onions, Tomatoes, Garlic and Artichoke to Pan
Add Salmon Filets to Pan
Squeeze Lemon over Pan
Lightly Grate Frozen Lemon including peel over Salmon.
Add Capers
Add Sea Salt and Pepper
Stir frequently
Cook Salmon for about 5 minutes and flip over for 5 minutes.  Make sure that fish is cooked through

Health Benefits

Chicken
High in Protein (Builds and repairs Muscle)
High in Omega 3s
Anti-Inflammatory (great for muscle recovery and joint pain)
Increases Cognitive Function
Reduces Risk of Alzheimer’s
Fights Cancer
Decreases risk of stroke and heart attack
Good for the Skin

Artichokes
High in Antioxidants
Helps digestive System
Great for gallbladder and liver
Reduce Risk of Cancer
High in Fiber
Lowers Cholesterol

Red Onions
Contains Antioxidants
Anti-Fungal
Anti-Bacterial
Anti-Inflammatory
Fights Cancer
Fights Free Radicals
Fights Colds
Reduces High Blood Pressure
Low Glycemic – Suppresses Blood Sugar Spikes

Tomatoes
Contains antioxidants
Fights Cancer (prostate, cervical, stomach, rectum, breast and mouth)
Lowers Cholesterol
Helps keep digestive system healthy
Detoxify body
Alleviates Type 2 Diabetes
Good for Healthy skin, hair, nails, teeth and bones
Fights urinary tract infections and bladder cancer
Prevents Gallstones

Garlic Cloves
Contains Antioxidants
Attacks free radicals
Fights Colds and Flu
Lowers Cholesterol
Acts as a natural antibiotic (bacteria doesn’t grow resistant to it)

Capers
Contains Antioxidants
Strengthen Capillaries
Great for Circulation
Lowers Cholesterol
High in Vitamins and Minerals

Lemon
Helps the body become Alkaline by increasing PH
Antibacterial
High in Vitamin C
Strengthens Blood Vessels
Great for the Heart
Good for Teeth and Bones
*Lemon Juice can destroy tooth enamel.  Dilute with water or something else.
Helps rid the body of kidney stones and other kidney and bladder problems

Black Pepper
Contains Antioxidants
Anti-Inflammatory and Antibacterial.
Great for the digestive Tract.
Reduces Gas in the intestines.
Speeds up metabolism.
Supports weight loss.
Fights fat by breaking down the fat cells.
Relief from respiratory problems

Sea Salt
Alkalizes the Body
Contains Minerals
Good for the Cardiovascular System
Good for the Brain
Good for the Skin
Important for Hydration
Boosts Immune System
Helps maintain Sugar Levels (good for Diabetes)
Prevents Osteoporosis
Prevents Muscle Cramps and Spasms
Reduces Cholesterol
Reduces Inflammation in respiratory system (Good for Asthma)

Olive Oil
Contains Antioxidants
Contains probiotics
Improves Blood Vessel Function
Boosts the immune system
Fights Cancer
Fights Heart Disease
Regulates Blood Pressure
Fights Diabetes
May help fight Obesity
Fights Arthritis
Fights os
teoporosis

Bay Leaves
Antiseptic.
Contains antioxidants.
May fight cancer.
Aids in Digestion.
Good for the nervous system.
Good for Cardiovascular system

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