Mark Approved Healthy Recipes

Mark and I have been incorporating some healthy food choices into our daily lives. He has admired a few more than he ever thought he would. They are loaded with fresh veggies, lean meats and make your body feel sooo good! I hope you like them and feel free to comment or respond with any questions or suggestions you may have. Eating well has changed our whole outlook on fitness and healthy living. Enjoy!

Egg Cups

What You'll Need:

• eggs (as many as you'll eat in a few days we do 12)
• muffin tin
• spinach
• bacon
• red pepper flakes/cayenne 
• PAM or some other way to grease your muffin tin

What You Should Do:

• grease muffin tin
• set oven at 350
• crack all eggs in a bowl and add a splash of almond milk
• add spices and whip until light yellow and smooth
• place spinach leaves and bacon pieces in each muffin cavity
• pour mixture on top until 2/3 full
• bake for 12 mins or until firm

*you can add or subtract any additions to the egg mixture, what you like in an omelette works perfect in this

**you can line each muffin cavity with a piece of deli meat to help it stay together and add another layer of yummy protein

Homemade Chicken Broth

What You'll Need:

• whole chicken (preferably organic)
• 1/2 onion (Walla-Walla for me)
• jalapeno
• carrots (2 cups sliced)

What You Should Do:

• Roast whole chicken 
• break down and take meat off the bones
• put bones in crock pot with 6 cups of cold water
• add half an onion roughly chopped, handful of carrots and a jalapeno sliced lengthwise
• let simmer on low for 8-12 hours ( I left mine overnight)
• strain into large bowl, keep veggies/any meat left and discard bones

Paleo Friendly Zuppa Toscana

What You'll Need:

• homemade chicken stock (6 cups-ish)
• 2-3 cups kale leaves
• 1 lb spicy sausage (browned)
• 1 cup carrots (sliced)

What You Should Do:

• dump homemade chicken stock in crockpot
• turn on low and add carrots and browned spicy sausage
• add 2 cups/handfuls of kale and a pinch of salt
• add 1/3 cup almond milk (heavy cream if you ain't no Paleo Person)
• let all simmer for 3 hours or until carrots are al dente and kale is soft

Cauliflower Crust

What You'll Need:

• 1 head cauliflower
• assorted spices of choice
• 1 egg

What You Should Do:

• break down 1 head cauliflower and put in microwave safe bowl with 2 tbsp water
• cover tightly with saran wrap and microwave on high for 4 mins or until fork tender
• place steamed cauliflower in food processor with spices of choice (red pepper flakes, cayenne, italian seasoning blend, garlic, parsley, basil)
• pulse for a few seconds at a time so there is still a chunky ricey consistency
• remove from processor and back to bowl
• mix with one egg until well incorporated
• press mixture onto oiled pizza pan so it holds together
• pat dry with paper towels for added crispness

Tomato/Pizza Sauce

What You'll Need:

• 2 roma tomatoes sliced
• 1 can low sodium tomato paste
• garlic (4-5 cloves)
• 1 red pepper sliced 
• red pepper flakes and cayenne (if ya like it spice-ay)

What You Should Do:

• place all above ingredients in food processor 
• pulse until thick and as chunky as you like