Garlic Butter, White Wine, and Kale Mac and Cheese

WHAT’S INSIDE:

• garlic, butter, and kale - we’re zhuzh-ing up boxed mac with this trio. minced garlic and beautiful green kale are gently sauteed in fragrant silky butter. mmmm.

• white wine - crank it up one more notch, why not?!

• Banza Shells & White Cheddar Mac & Cheese - my GO-TO pantry staple for a quick, easy, creamy, cheesy and oh-so-comforting dinner. it’s made with chickpeas, so it’s high in protein and fiber and therefore much more satisfying and satiating.

RECIPE:

1 box Banza Shells & White Cheddar Mac & Cheese 
¼ cup dry white wine (or chicken broth) 
4 tbsp unsalted butter, divided 
2 tbsp unsweetened milk (dairy or non-dairy) 
2 tbsp plain low-fat Greek yogurt 
3 stems of curly kale, washed and dried 
3 garlic cloves, peeled 
Fresh parm
Salt and pepper, to tase 

1. Bring a small pot of lightly salted water to a boil. Add the shells and stir gently. Cook for about 6-7 minutes, reserving ¼ cup pasta water at the very end just before you drain. Do not rinse! Set aside. 

2. Peel the leaves off the kale stems and discard the stems. Roughly chop the leaves, mince the garlic, and set aside. 

3. Heat a large nonstick skillet over low heat and melt 2 tbsp butter. Add the minced garlic and stir, cooking for about 2 minutes until the garlic is fragrant and softened. Add the kale, stirring occasionally to let it steam and wilt. Finally, slowly pour in the wine along with a pinch of salt and stir. Let this cook over low heat for about 3-4 more minutes, then turn the heat off and set aside. 

4. In the small pot, melt the remaining 2 tbsp of butter over low heat. Add the milk and greek yogurt and stir with a wooden spoon until combined. Add the pasta followed by the cheddar packet and pasta water. Stir to coat the shells completely. Taste and adjust seasoning if needed. Finally, gently fold in the sauteed garlicky white wine kale. 

5. Top with fresh grated parmesan, a sprinkle of salt and pepper, and enjoy! 

Meal-Prep Breakfast Burritos (freezer-friendly!)

WHAT’S INSIDE:

• eggs - one of the highest quality sources, eggs can definitely be deemed a “superfood”, if that’s your thing. they’re full of high-quality protein, healthy omega-3 fats (if you buy organic + pasture-raised), choline, and more.

• cottage cheese - if you’ve never scrambled your eggs with cottage cheese, NOW is the time! they turn out so fluffy and smooth, and are packed with a whopping 15 more grams of high-quality protein!

• cheddar cheese - well, of course. is a breakfast burrito complete without at least a little bit of cheese? pick any kind you like, but I love sharp cheddar.

• spinach / peppers / onions - fiber and flavor! adding low-starch vegetables to breakfast is a great way to boost fiber intake right away. quickly saute these for a juicy crunch and a bit of sweetness!

• tortillas - pick your favorite! any tortilla large enough to wrap will work here. my favorite is the Siete Grain-Free Burrito Size Tortilla, but feel free to use any tortilla you like.

RECIPE:

8 large eggs
2/3 cup low-fat cottage cheese
1/4 cup shredded cheddar cheese
2-3 cups of spinach
2 bell peppers, thinly sliced lengthwise
1/2 yellow onion, thinly sliced
1 whole avocado, thinly sliced
Salt and pepper, to taste
4 burrito-size flour tortillas (I love Siete Grain-Free Burrito Size Tortillas)
For serving (optional):
Salsa
Sour cream or Greek yogurt
Hot sauce

1. Heat a large nonstick skillet over medium heat, add about 1/2 tablespoon oil and swirl to coat.

2. Add the sliced peppers and onions, season with salt and pepper, and saute until just charred on the edges. Reduce the heat to low and stir in the spinach until wilted. Transfer to a plate to cool.

3. Whisk the eggs egg whites, and about 1/2 of the shredded cheese until combined, and season with salt and pepper. Add just a dash more oil to the skillet and swirl. Pour in the whisked eggs and use a rubber spatula to gently scramble the eggs as they cook. Once cooked, transfer to a plate to cool.

4. Assemble the burritos. Lay 4 tortillas flat on your counter top and sprinkle a handful of the remaining shredded cheese onto the center of each tortilla, slightly offset to one side. Next, add the scrambled eggs, followed by the veggies, and finally, the avocado slices.

5. Fold the shorter side over the filling, then fold sides over the top and roll tightly into a burrito.

6. Heat the skillet once again over medium heat and add the burritos seam side down into the skillet. Cook for about 2 minutes, then flip and cook for another 2 minutes.

7. Remove from the skillet and wrap tightly in plastic wrap, then store in the fridge or freezer until ready to eat. Reheat in the microwave or toaster oven until desired temperature is reached. Enjoy!

Mediterranean Chicken Bowls with Home Fries

WHAT’S INSIDE:

• boneless, skinless chicken breast - PROTEIN!

• yellow potatoes - CARBS! in the best form :)

• romaine, cabbage, and spinach - some non-starchy colorful veggies for micronutrients and fiber.

• goat or feta cheese - tangy semi-soft cheese to add a little creaminess, healthy fats, protein, and calcium. for most people - even those with dairy difficulties, goat or feta cheese can be easier to digest.

• olive oil - that’s right, we’re making our own dressing! most store-bought dressings are made with more grain and seed oils than olive oil.

RECIPE

For the bowls:
1lb boneless skinless chicken breasts
2 lemons
3 cloves garlic 
2 teaspoons dried oregano
1 teaspoon dried basil 
3 tablespoons olive oil, divided 
4 medium yellow potatoes 
Salt and pepper 

For the salad:
2 cup chopped romaine 
2 cups chopped purple cabbage 
1 cup chopped spinach
1 small cucumber, diced 
¼ cup finely diced red onion
½ cup fresh parsley, finely chopped 
Juice from 1 full lemon 
3 tablespoons olive oil 
1 teaspoon dijon mustard 
1 teaspoon honey 
Salt and pepper to taste 
Crumbled goat or feta cheese, for garnish
Optional:
Kalamata olives
Roma tomatoes, chopped 
Pine nuts

1. Begin by marinating the chicken. In a large airtight container, add the chicken breasts. Squeeze the lemon juice over the top, then add the olive oil, dried herbs, garlic, and salt and pepper. Shake until the breasts are coated with the marinade. Refrigerate for 4-12 hours. 

2. Prep the potatoes. Wash, scrub, and dry each potato. Slice into wedges or fries, and set aside. 

3. Bring a large pot of lightly salted water to a boil. Add the sliced potatoes and cook until just tender, about 8-10 minutes. Drain in a colander and set aside. 

4. Next, cook the chicken. Heat a large skillet over medium heat and coat with 1 tablespoon olive oil. Add the chicken breasts and some of the remaining marinade and cook for about 6-7 minutes on each side, or until the internal temperature reaches 165F. Transfer to a plate and set aside.

5. Rinse the skillet or use a new one for the potatoes. Heat the skillet over medium and coat with the remaining tablespoon of olive oil. Add the potatoes and cook until charred on each side, and completely tender in the center. This took about 8-10 minutes for me, flipping each wedge every couple of minutes. Transfer to a plate and set aside. 

6. Make the salad. Toss the romaine, cabbage, spinach, cucumber, red onion, &fresh chopped parsley in a large bowl. whisk together the lemon juice, olive oil, mustard, honey, & salt and pepper in a small bowl until smooth. Drizzle over the greens & toss to combine. If using the kalamata olives, tomatoes,&/or pine nuts, add them now. 

7. Time to serve! plate the chicken & potatoes next to the salad &garnish with goat or feta cheese, if desired. 

8. Store leftovers in an airtight container in the fridge for up to 5 days. Enjoy! 

Salted Chocolate Protein Shake

WHAT’S INSIDE:

• frozen banana - helps to thicken the smoothie and adds a few carbs for enhanced recovery and glycogen replenishment.

• Fage 2% Greek yogurt (plain) - helps to thicken the smoothie and adds protein and calcium for enhanced recovery and muscle repair.

• Dymatize Iso100 Gourmet Chocolate - high-quality protein supplement with essential amino acids for optimal muscle tissue repair, and incredible flavor!

• Vital Proteins Collagen Peptides - collagen peptides are the backbone of healthy, youthful skin, hair, and nails. they help bump up the high-quality protein content, too!

• LMNT Chocolate Salt electrolyte mix - electrolytes are so important after a workout, especially a sweaty one! sodium, potassium, and magnesium play a crucial role in muscle contraction and relaxation, fluid balance, heart function, and so much more. replenish with these delicious electrolyte drink mixes!

RECIPE:

1 frozen banana
80-100g Fage 2% plain Greek yogurt
1 scoop Dymatize Iso100 Gourmet Chocolate whey protein
1 scoop VItal Proteins Collagen Peptides
1 LMNT Chocolate Salt electrolyte drink mix
4oz cold water
2 handfuls of ice
1 handful of Purely Elizabeth Chocolate Sea Salt granola (optional)

1. Add all ingredients to a high-powered blender. Blend, stopping to scrape down the sides as needed. And enjoy!

Triple Chocolate + Peanut Butter Bites (super simple + high-protein!)

There are no rules against turning a protein bar into a dessert, right? These Triple Chocolate + Peanut Butter Bites will shock everyone - they’re so delicious and indulgent, AND packed with protein, free of refined sugars and additives, and filled with wholesome, nourishing ingredients!

WHAT’S INSIDE:

• GoMacro Bars - read all about why I love these here! Make sure to use the code “HALEYHANSENFITNESS” at checkout for 25% off your oder!

• dark chocolate - just to make these feel a bit extra and indulgent :) go for a high-quality dark chocolate here, like these Hu Kitchen Dark Chocolate Gems!

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RECIPE

4-5 GoMacro Smooth Sanctuary bars (of your favorite flavor)
¼ cup dark chocolate chunks (Hu Kitchen is my fav)
½ teaspoon unrefined coconut oil
Sea salt, for garnish

1. Cut the GoMacro bars in thirds and refrigerate on a plate lined with parchment paper. This will help the chocolate to set faster!

2. In a small microwave-safe bowl, melt the chocolate and coconut oil in 20-second increments until smooth.

3. Drizzle the melted chocolate over the bars (in any pattern you like) and then refrigerate for 8-10 minutes, or until the chocolate is almost set.

4. Garnish with a tiny sprinkle of salt, and enjoy!