• 1 small handful spinach
• 1/2 cup plain Greek yogurt
• 1 c. Unsweetened vanilla almond milk
• Frozen peach slices (1 peach)
• 1 scoop unflavored protein powder
• 1 tsp Chia seeds
• 1/2 tsp vanilla extract

Note: If you did not have time to freeze peaches ahead of time, make sure to add ice to this recipe. 

How To

Combine ingredients. Blend until smooth.

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 Peaches and Greens Smoothie 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.

Chocolate Chia Protein Pudding Ingredients

Yields 3 servings

• 1 tbsp coconut sugar or sugar substitute
• 2 tbsp unsweetened cocoa
• 1 scoop unflavored protein powder
• 1 tsp vanilla extract
• 1 1/2 cups unsweetened regular or vanilla almond milk
• 5 tbsp chia seeds
• Toppings: lots of raspberries and a pinch of coconut flakes

How To

1. Combine cocoa powder, coconut sugar, protein powder, vanilla extract, and 1/4 cup almond milk.
2. Mix well to form a thick chocolate mixture. Add remaining almond milk. Mix well.
3. Add chia seeds. Mix again! Make sure chia seeds are evenly distributed. Let it stand for 2 minutes.
4. Then, you guessed it—mix one more time!
5. Cover and refrigerate for 4-5 hours.
6. Serve with fresh fruit and your favorite toppings.

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 Chocolate Chia Protein Pudding 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.

The higher percentage of cacao means there will be less added sugar. 100% cocoa has 0g of added sugars. But not too fast—pure cacao is VERY bitter. Start with 70-90% and you will have a nice balance of chocolatey goodness without all the extra sugar.

Here’s What You Need:

• 1/2 cup oats (measured dry), cooked
• 1 ripe banana, sliced
• 1 Tbsp raw whole shelled pepitas (or your favorite unsalted/raw seeds)
• 1 dark chocolate square 70-90% cacao, smashed
• 1 Tbsp almond butter

How To:

Combine in a bowl and enjoy!

Check it out on Instagram: Chocolate Oatmeal Breakfast Bowl.

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 Chocolate Oatmeal Breakfast Bowl appeared first on Born Fitness.

• 8 oz fresh cranberries
• 2 dates, pits removed
• 2 cups water
• 1 cup plain non-fat Greek yogurt
• 1 small gala apple, chopped
• 1/2 cup unsweetened vanilla almond milk
• Ice
• Chia seeds

Directions:

1. In a small saucepan, combine cranberries, dates, and 1 cup of water.
2. Cook on medium-low heat for 5-8 minutes (until soft).
3. Use a spoon to break the cranberries apart into a puree.
4. In a blender, combine 1/2 cup of the cranberries puree (juices drained), yogurt, apple, and almond milk, and ice.
5. Serve in your favorite glass and top with chia seeds.

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 Cranberry Apple Shake 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.

Shrimp Boat Ingredients

• Romaine lettuce
• Shrimp cooked or grilled
• Avocado, sliced
• Basmati Rice, cooked
• Cherry tomatoes, diced
• Soy Sauce
• Sriracha

Shrimp Boat Directions

Line your Romain lettuce boats with avocado, rice, shrimp, and tomatoes.

Sauce Directions

Combine soy sauce and Sriracha. Easy as that!

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 Shrimp Boats appeared first on Born Fitness.