Sweet potatoes are often inaccurately touted as superior to white potatoes. The truth is, you can confidently use either white potatoes or sweet potatoes—both are highly nutritious.

How to make a simple baked potato:

1. Preheat oven to 400 degrees.
2. Soak wooden skewers in water for 10 minutes. Meanwhile, poke the potato all over with a fork then microwave on high for 3-5 minutes until soft enough to poke with skewer lengthwise.
3. With a sharp knife start at an angle and cut down to the skewer, continuing to cut while rotating the potato away from you to make spiraled rows 1/2 apart.
4. Fan out the potato and place it in a small baking dish.
5. Brush melted butter and garlic on each potato.
6. Bake for 25-35 minutes until crispy on the outside and tender on the inside.

Natalie Sabin

Natalie Sabin has a M.S. in Nutrition & Performance, is a Mayo Clinic trained wellness coach, and Precision Nutrition Level 2 certified. She has helped hundreds of clients simplify nutrition and reach their goals since she joined the Born Fitness team in 2017.

The post Spiraled Baked Potato with Garlic and Butter appeared first on Born Fitness.

What you need

Yields 4 servings

• 1 cup dry Farro, rinsed and cooked to package directions
• 4 medium radishes, grilled and chopped
• 5-10 Shishito peppers, grilled and diced
• 1 cob corn, grilled and kernels removed
• 1 plum tomato, diced
• 1/2 Tbsp olive oil
• Juice of one lime
• Salt and Pepper
• 4 Romaine hearts, halved and grilled

How To

1. Grill radishes and corn on medium heat for 8-10 minutes. (Note: Peppers cook a little faster so check for grill marks at about 5 minutes)
2. Combine cooked Farrow, diced vegetables, tomato, oil, lime juice, and a few dashes of S+P.
3. Serve with grilled Romaine for a complete meal.

(1 head of Romaine per person)

Natalie Sabin

Natalie Sabin has a M.S. in Nutrition & Performance, is a Mayo Clinic trained wellness coach, and Precision Nutrition Level 2 certified. She has helped hundreds of clients simplify nutrition and reach their goals since she joined the Born Fitness team in 2017.

The post Grilled Farro Salad appeared first on Born Fitness.

This variation uses turkey as a leaner protein source and a homemade low calorie “dressing”.

Bonus—Probiotics from sauerkraut and pickles! Probiotics help balance the good and bad bacteria in the stomach. And that may mean better overall health. Many fermented foods provide gut-healthy probiotics—Kombucha, Keifer, Yogurt, Kimchi, and Miso to name a few.

Turkey & Swiss Reuben Ingredients

Makes 1 sandwich

Sandwich Ingredients

• 2 slices bread
• 1 slice Swiss cheese
• 2 slices lean turkey
• 2 scoops sauerkraut

Dressing Ingredients

• 2 spoonfuls of non-fat plain Greek yogurt
• 1/2 tablespoon paprika
• 2 tsp horseradish (or more if you like it!)
• 1/2 dill pickle spear, finely chopped
• Dash each Tabasco and Worcestershire sauce

How To

1. Lightly spray a skillet with avocado oil or drop a tsp of butter (small amount just enough to crisp up the bread). Place two slices of bread in a skillet on medium heat.
2. Line one slice with cheese and turkey. Cover with a lid to keep the heat in and melt the cheese. Cook until outside of the bread is toasted to your liking and cheese starts to melt. Remove from heat.
3. Add sauerkraut. Spread “dressing” on the other slice of toast. Assemble sandwich.
4. Serve with a side salad or your favorite veggies.

Natalie Sabin

Natalie Sabin has a M.S. in Nutrition & Performance, is a Mayo Clinic trained wellness coach, and Precision Nutrition Level 2 certified. She has helped hundreds of clients simplify nutrition and reach their goals since she joined the Born Fitness team in 2017.

The post Healthy Turkey & Swiss Reuben appeared first on Born Fitness.

What You Need

Fried Egg Burrito Ingredients

• 2 cloves garlic, finely chopped
• 1 cup onion, diced
• 1 can low sodium black beans, drained (not rinsed)
• 1/2 cup pre-cooked rice (leftovers work great for this meal and saves time)
• 1 tortilla or burrito wrap (suggested: look for 4g or more of fiber per serving)
• 2 eggs, fried (or cooked however you like them)
• Plum tomatoes, diced
• Fresh basil, chopped
• Avocado (optional)

Sauce Ingredients

1/4 cup non-fat plain Greek Yogurt
Hot sauce
2 Tbsp water

How To

1. In a skillet on medium heat, soften garlic and onions for 3 minutes. I use a splash of water in place of oil or butter.
2. Add black beans. Cook for another 3-5 minutes.
3. While veggies are cooking, prepare your eggs the way you like them.
4. For the sauce combine yogurt + hot sauce + water.
5. Assemble the burrito with a spoonful of rice, a spoonful of black bean mixture, a handful of tomatoes, eggs, basil, sauce.

Natalie Sabin

Natalie Sabin has a M.S. in Nutrition & Performance, is a Mayo Clinic trained wellness coach, and Precision Nutrition Level 2 certified. She has helped hundreds of clients simplify nutrition and reach their goals since she joined the Born Fitness team in 2017.

The post Fried Egg Burrito appeared first on Born Fitness.

Fast forward 18 years and I am still leaning into the semi-homemade technique. Thanks, Sandra!

Asian Chicken Bowl Ingredients 

• 1 Precooked rotisserie chicken, skin removed and cut into pieces
• 1 bag or 4 cups pre-chopped coleslaw, no sauce (you find these with the bagged salad mix)
• 1 bag frozen shelled edamame, thawed
• Noodles or rice of your choice, cooked (I like Udon noodles for this recipe)
• 1 Tbsp Rice Vinegar
• 1 Tbsp Sesame oil
• 1-2 Tbsp Chili Sauce
• 2 Tbsp Soy Sauce
• 1 Tbsp Tahini
• Green onion, chopped for topping

How To

1. In a large mixing bowl combine coleslaw, 1 Tbsp soy sauce, rice vinegar, and sesame oil. Mix and set aside while preparing the other parts of the meal.
2. To make the sauce: Combine 1 tablespoon soy sauce, tahini, and chili sauce. Mix well.
3. Assemble your bowl by adding noodles, lots of coleslaw, chicken, and edamame.
4. Top with sauce and green onions.

Natalie Sabin

Natalie Sabin has a M.S. in Nutrition & Performance, is a Mayo Clinic trained wellness coach, and Precision Nutrition Level 2 certified. She has helped hundreds of clients simplify nutrition and reach their goals since she joined the Born Fitness team in 2017.

The post (Semi-Homemade) Asian Chicken Bowl appeared first on Born Fitness.

Low Carb Jambalaya Ingredients

• 1lb chicken (thin cut, boneless and skinless). Cut into 1 ” pieces
• 4 large sausage links, casing removed and divided into quarter size pieces (hot Italian works great and adds some heat)
• 1 large head cauliflower, “riced”
• 1 large green bell pepper, diced
• 1 jalapeño, finely chopped
• 1 medium onion, diced
• 2 cloves garlic, minced
• 15-18 large shrimp, deveined
• 10 oz cherry tomatoes (about 40)
• 1 Tbsp olive oil
• Creole seasoning

Directions

1. Preheat oven to 425.
2. Line a baking sheet with foil. Place chicken and sausage on baking sheet.
3. Top with prepared vegetables (cauliflower, pepper, jalapeño, onion, garlic). Add a few shakes of Creole seasoning and bake for 10 minutes (veggies will be crisp).
4. While the first part of the jambalaya is cooking: Combine shrimp, cherry tomatoes, and olive oil with a few dashes of Creole seasoning in a bowl.
5. Add tomato/shrimp mix to the baking sheet and cook for an additional 15 minutes.
6. Mix and serve!

Natalie Sabin

Natalie Sabin has a M.S. in Nutrition & Performance, is a Mayo Clinic trained wellness coach, and Precision Nutrition Level 2 certified. She has helped hundreds of clients simplify nutrition and reach their goals since she joined the Born Fitness team in 2017.

The post Low Carb Jambalaya  appeared first on Born Fitness.

What You Need

Makes 2 sandwiches

• 6 oz shredded chicken (This busy mom uses canned chicken, but shredded chicken breast works too)
• 1/3 cup diced celery
• 1/3 cup red onion, diced
• 1 small gala apple, diced
• 1 avocado, diced
• Dave’s Killer Bread
• Squeeze of lime juice
• Salt and Pepper

How To

1. Dice veggies and fruit.
2. Combine with shredded chicken, squeeze of lime juice, salt, and pepper.
3. Serve on toasted whole-grain bread.

Natalie Sabin

Natalie Sabin has a M.S. in Nutrition & Performance, is a Mayo Clinic trained wellness coach, and Precision Nutrition Level 2 certified. She has helped hundreds of clients simplify nutrition and reach their goals since she joined the Born Fitness team in 2017.

The post Chicken Salad Sandwich appeared first on Born Fitness.

When first learning how to portion mixed meals it helps to simplify so you can visualize how much you are serving up. But don’t confuse simple for boring or tasteless. A great way to enjoy the flavor of mixed meals, practice portions, AND ditch overly detailed plans is by using noodle or rice bowls.

Here’s what you need:

• 1lb lean ground beef or turkey
• 1 clove garlic, minced
• 1/3 cup sweet onion, diced
• 1 bunch kale, stems removed
• 2 medium carrots
• 1 bell pepper, seeds removed
• 1 Tbsp each: sesame oil, liquid aminos, fish sauce (don’t smell it just add it in)
• Rice noodles
• Purple cabbage
• Toppings: Basil, green onion, chili sauce

Here’s how to make it:

1. In skillet combine ground beef, garlic, onion. Cook until meat is done.
2. In a food processor (can be done by hand too), dice vegetables.
3. Add vegetable mixture, oil, amino, and fish sauce to skillet with meat. Cook for another 2-3 minutes to combine flavors, but keep veggies crisp.
4. Serve with 1-2 palm sizes of rice noodles, a big fist full of raw purple cabbage.
5. Top with basil, green onion, chili sauce

Natalie Sabin

Natalie Sabin has a M.S. in Nutrition & Performance, is a Mayo Clinic trained wellness coach, and Precision Nutrition Level 2 certified. She has helped hundreds of clients simplify nutrition and reach their goals since she joined the Born Fitness team in 2017.

The post High Protein Noodle Bowl appeared first on Born Fitness.

Ingredients

• 2 slices Dave’s Killer Bread 21 Whole Grains and Seeds
• 2 strips uncured turkey bacon
• 1/2 ripe pear, thinly sliced
• 2 handfuls raw spinach
• ¼ avocado smashed
• ½ Tbsp dijon mustard
• 1-2 slice gouda cheese

Elevated Grilled Cheese Directions

Prepare the “inside”

1. Cook turkey bacon in a pan. Remove bacon,  set aside.
2. In the same pan cook raw spinach and sliced pears 30-40 seconds (leaves will wilt and pears become tender). Remove, set aside.

Build it

1. Smear smashed avocado and dijon on bread.
2. Top with cooked bacon, pears, spinach, and cheese.
3. In the same pan, grill both sides until bread is toasted and cheese is melted.

Natalie Sabin

Natalie Sabin has a M.S. in Nutrition & Performance, is a Mayo Clinic trained wellness coach, and Precision Nutrition Level 2 certified. She has helped hundreds of clients simplify nutrition and reach their goals since she joined the Born Fitness team in 2017.

The post Grilled Gouda with Turkey Bacon, Spinach and Pear appeared first on Born Fitness.

Yields: 1 serving

Pesto Bean & Spinach Side Ingredients

• 1 can great northern beans
• 1 Tbsp pesto
• 2 large handfuls raw spinach
• Red pepper flakes
• Sprinkle of Nutritional Yeast (optional)
• 1 Tbsp. water

Directions

1. In a small pot heat beans and pesto until cooked (approximately 3-5 min).
2. In a sauté pan combine raw spinach, 1/3 cup pesto bean mixture, water, and spices.
3. Cook on medium-low heat for 1 minute or just until the leaves start to wilt.
4. Remove from heat. Serve.

Natalie Sabin

Natalie Sabin has a M.S. in Nutrition & Performance, is a Mayo Clinic trained wellness coach, and Precision Nutrition Level 2 certified. She has helped hundreds of clients simplify nutrition and reach their goals since she joined the Born Fitness team in 2017.

The post Pesto Bean and Spinach Side appeared first on Born Fitness.