Cuisine: American

Roasted Green Beans with Thyme

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Roasted Green Beans with Thyme
Best fresh from the garden!
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Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 1 lb Green beans fresh washed, dried, and trimmed
  • 2 tsp olive oil
  • 1 clove garlic minced
  • 1 tbsp thyme leaves fresh
  • 1/4 tsp black pepper ground
  • salt to taste
  • 1 tbsp Asiago, Parmesan or other dry cheese freshly grated (optional)
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 1 lb Green beans fresh washed, dried, and trimmed
  • 2 tsp olive oil
  • 1 clove garlic minced
  • 1 tbsp thyme leaves fresh
  • 1/4 tsp black pepper ground
  • salt to taste
  • 1 tbsp Asiago, Parmesan or other dry cheese freshly grated (optional)
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Instructions
  1. Preheat oven to 425 degrees Lay beans out on baking sheet and drizzle oil over them. Season with thyme, salt and pepper. Toss the beans to coat them evenly. Spread in a single layer. Place on a rack in the lower third of oven. Bake 10 minutes then flip the beans, sprinkle with garlic and bake 5 more minutes until softened and browned. Remove from oven, sprinkle with cheese and serve.

Spinach (or any other) Pizza

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Spinach (or any other) Pizza
You can use whatever you have on hand to make a pizza. Easy and delicious
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Prep Time 15 minutes
Cook Time 12-15 minutes
Servings
Ingredients
  • 12 inch Premade pizza crust preferably whole grain
  • 1/2 cup Premade pizza sauce
  • 2 cups baby spinach fresh
  • 5 medium Mushrooms
  • 1/2 cup black olives sliced
  • 1/2 medium onion
  • 1 cup mozzarella cheese shredded (or any Italian cheese)
  • 1 tsp red pepper crushed
  • 1 tsp Oregano or Italian spice mixture
  • 1 tbsp olive oil
Prep Time 15 minutes
Cook Time 12-15 minutes
Servings
Ingredients
  • 12 inch Premade pizza crust preferably whole grain
  • 1/2 cup Premade pizza sauce
  • 2 cups baby spinach fresh
  • 5 medium Mushrooms
  • 1/2 cup black olives sliced
  • 1/2 medium onion
  • 1 cup mozzarella cheese shredded (or any Italian cheese)
  • 1 tsp red pepper crushed
  • 1 tsp Oregano or Italian spice mixture
  • 1 tbsp olive oil
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Instructions
  1. Preheat oven to 450 degrees.
  2. Sautee onions in 2 tsp olive oil, over medium high heat, till translucent. Add sliced mushrooms and sauté another 2 minutes. Add spinach and sauté till limp.
  3. Brush 1 tsp oil on pizza crust. Spread pizza sauce over crust, then vegetable mixture, spices and top with cheese. Bake for 1—12 minutes, until edges of crust are browned and cheese is melted.

Breakfast Egg Muffins

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Breakfast Egg Muffins
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Servings
Ingredients
  • 12 large egg
Mix-ins of choice:
  • Veggies like spinach, mushrooms, onions, and tomatoes
  • cheese strong like extra sharp cheddar or parmesan
  • Meat like turkey sausage, turkey bacon (for the carnivores)
  • Herbs like chives, parsley, basil, etc.
  • hot sauce to taste
  • Salt and Pepper to taste
Servings
Ingredients
  • 12 large egg
Mix-ins of choice:
  • Veggies like spinach, mushrooms, onions, and tomatoes
  • cheese strong like extra sharp cheddar or parmesan
  • Meat like turkey sausage, turkey bacon (for the carnivores)
  • Herbs like chives, parsley, basil, etc.
  • hot sauce to taste
  • Salt and Pepper to taste
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Instructions
Prep
  1. Preheat oven to 350 degrees. Grease a regular size muffin tin with a nonstick spray or olive oil. Roughly chop up mix-ins into small pieces (tip: a pizza cutter works great for this task, and a little of the cheese will go a long way).
Mix
  1. Whisk eggs in a medium size bowl; add all mix-ins and whisk again to evenly incorporate. Pour into muffin tin, filling each of the cups approximately half way.
Bake
  1. Bake for 20 to 25 minutes until eggs are set in the middle.
Cool
  1. Remove from oven and use a spoon to gently dislodge muffins from the tin.
  2. Allow to cool on a cooling rack for at least a minute before serving, with a little salt and pepper to taste!

Chocolate Chia Pudding

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Chocolate Chia Pudding
Indulge your sweet tooth with this simple and tasty treat.
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Course dessert, Snack
Cuisine American
Prep Time 10 minutes
Servings
Ingredients
  • 1/4 cup cocoa powder
  • 1/4 cup chia seeds
  • 4 tbsp honey or maple syrup
  • 1/2 tsp Cinnamon ground
  • 1 pinch of salt
Course dessert, Snack
Cuisine American
Prep Time 10 minutes
Servings
Ingredients
  • 1/4 cup cocoa powder
  • 1/4 cup chia seeds
  • 4 tbsp honey or maple syrup
  • 1/2 tsp Cinnamon ground
  • 1 pinch of salt
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Instructions
  1. Place all the ingredients in a high-speed blender and blend until smooth.
  2. Pour into large glass container or divide between glasses or small jars.
  3. Refrigerate overnight or at least four hours.
  4. When ready to serve top with 1/4-1/2 cup fresh berries – delicious with strawberries, raspberries or blackberries.

Mason Jar Veggie Salad

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Mason Jar Veggie Salad
Feel free to add any veggies you like! If you want to add salad greens use a larger mason jar. You can also add other proteins such as cheese, boiled egg, chicken.
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Servings
Ingredients
  • 1 15 oz can garbanzo beans rinsed and drained
  • 24 grape tomatoes cut in half
  • 4 small cucumbers sliced
  • 4 small sweet peppers sliced
  • 1 small bunch Broccoli cut into bite size pieces
  • 1 small bunch Cauliflower cut into bite size pieces
  • 4 16 ounce mason jars
  • 4 tbsp vinaigrette dressing optional
Servings
Ingredients
  • 1 15 oz can garbanzo beans rinsed and drained
  • 24 grape tomatoes cut in half
  • 4 small cucumbers sliced
  • 4 small sweet peppers sliced
  • 1 small bunch Broccoli cut into bite size pieces
  • 1 small bunch Cauliflower cut into bite size pieces
  • 4 16 ounce mason jars
  • 4 tbsp vinaigrette dressing optional
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Instructions
  1. Wash and dry all the jars. In the bottom of each jar, place 1Tbs. dressing.
  2. Add 1/4 can of beans to each jar. Layer into each jar 6 grape tomatoes, 1 cucumber, 1 pepper, 1/4 broccoli and cauliflower
  3. Screw on the top and place in the fridge. Good for 4-5 days.

Cucumber & Tomato Salad

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Cucumber & Tomato Salad
Choose garden fresh ingredients for this classic summer salad.
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Prep Time 10 minutes
Servings
Ingredients
Salad
  • 2 cups cucumbers sliced
  • 2 cups tomatoes cut into 8 wedges
  • 1/4 cups basil chopped
Marinade
  • 1 Tbsp olive oil
  • 2 tsp white balsamic vinegar (or your favorite vinegar)
  • 1 clove garlic minced
  • 1/4 tsp Ground black pepper
Optional
  • 1/4 tsp salt
Prep Time 10 minutes
Servings
Ingredients
Salad
  • 2 cups cucumbers sliced
  • 2 cups tomatoes cut into 8 wedges
  • 1/4 cups basil chopped
Marinade
  • 1 Tbsp olive oil
  • 2 tsp white balsamic vinegar (or your favorite vinegar)
  • 1 clove garlic minced
  • 1/4 tsp Ground black pepper
Optional
  • 1/4 tsp salt
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Instructions
Salad
  1. Toss the sliced cumbers, tomatoes and basil together in a bowl.
Marinade
  1. Whisk oil, vinegar, garlic and pepper together. Add to salad and toss. Refrigerate until ready to serve.
Optional
  1. Sprinkle with a finishing salt (or any salt) and toss.

Kale Chips

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Roasted Kale Crisps
An easy healthy alternative to chips.
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Servings
Ingredients
  • 1 bunch kale washed and dried well
  • 1 lemon
  • Sea salt to taste
  • garlic powder to taste
Servings
Ingredients
  • 1 bunch kale washed and dried well
  • 1 lemon
  • Sea salt to taste
  • garlic powder to taste
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Instructions
  1. Preheat oven to 400 degrees F. 

  2. Line a baking sheet with parchment paper or spray with high heat oil spray such as grapeseed or sunflower. Lay kale leaves in a single layer on the prepared baking sheet.
  3. Lightly sprinkle sea salt and garlic powder over the kale.
  4. Roast kale for 8-10 minutes in preheated oven. Kale should be crispy and lightly browned mostly dark green. The leaves will crisp further on sitting. Make sure they retain their color – if they get too dark, the flavor will be bitter. If some leaves don’t look too crispy, turn them over and bake for another 1-2 minutes, then remove.
  5. Drizzle lemon juice over the kale and enjoy!
  6. Note: Crisps do not store well so make what you want to eat!

Turkey Wings

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Turkey Wings
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Servings
Ingredients
  • 6 Turkey drumsticks and/ or wings
  • BBQ Sauce:
  • 6 oz tomato paste
  • 3/4 cup apple cider vinegar
  • 1/4 cup brewed coffee
  • 1 tbsp honey
  • 1 tsp hot sauce like Tobasco
  • 1-2 cloves garlic minced
  • 1 tbsp Oregano fresh or 1 tsp dried
  • 1 tsp Bragg's Amino's
  • 1/8 tsp dried mustard
Servings
Ingredients
  • 6 Turkey drumsticks and/ or wings
  • BBQ Sauce:
  • 6 oz tomato paste
  • 3/4 cup apple cider vinegar
  • 1/4 cup brewed coffee
  • 1 tbsp honey
  • 1 tsp hot sauce like Tobasco
  • 1-2 cloves garlic minced
  • 1 tbsp Oregano fresh or 1 tsp dried
  • 1 tsp Bragg's Amino's
  • 1/8 tsp dried mustard
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Instructions
  1. Pre heat oven to 350 degrees.
  2. Whisk BBQ ingredients together in a saucepan over medium heat until well blended. Remove from heat and set aside.
  3. Grease large oven safe pan or casserole dish. Place turkey pieces in pan or dish. Add sauce over meat and cover. Place in oven and bake for 1 hour. Reduce heat to 250 degrees and bake for 2 hours or until desired tenderness is reached.
  4. Serve with brown and seasonal vegetable.

Open Face Veggie Sandwich

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Open Face Veggie Sandwich
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Servings
Ingredients
  • 4 4-inch (small) whole grain tortillas or flat bread
  • 1 medium squash (or two small) thinly sliced.
  • 8 large kale leaves torn into bite sized pieces
  • 4 tbsp Asiago cheese grated
  • 1 clove garlic minced
  • 1 tbsp herb fresh, chopped
  • 1 tbsp white wine
  • 1 tbsp water
  • 2 tsp olive oil
  • 1 tsp butter
  • Pepper
Servings
Ingredients
  • 4 4-inch (small) whole grain tortillas or flat bread
  • 1 medium squash (or two small) thinly sliced.
  • 8 large kale leaves torn into bite sized pieces
  • 4 tbsp Asiago cheese grated
  • 1 clove garlic minced
  • 1 tbsp herb fresh, chopped
  • 1 tbsp white wine
  • 1 tbsp water
  • 2 tsp olive oil
  • 1 tsp butter
  • Pepper
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Instructions
  1. Heat 1 tsp oil in large skillet over medium heat. Add squash in a single layer and brown (about 2 mins). Flip squash to brown other side and sprinkle herbs. (To reduce fat, roast the squash) Cook another 2 mins until browned.
  2. Remove squash, add a tsp oil and place kale, garlic and pepper in pan. Toss until the kale is coated with oil, reduce heat to low.
  3. Add wine and water, toss, cover and cook for 5 mins or more to desired consistency. Remove kale, turn heat to medium.
  4. Add bread, brown for about a min. Flip bread. Turn heat off, but leave the pan on the burner.
  5. Place a layer of squash on the bread, ¼ of the kale to each and a tbsp of cheese.
  6. Cover and leave until cheese is melted. Yummm!!

Veggie Kabobs

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Veggie Kabobs
This recipe can easily be modified to include meat by adding marinated beef or chicken cubes.
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Servings
Ingredients
  • 1 cup tomatoes chopped into chunks
  • 1 green bell pepper cut into chunks
  • 1 red onion cut into chunks
  • 2 squashes sliced into thick rounds
  • For the Marinade
  • 1/4 cup olive oil
  • 3 cloves garlic pressed
  • 1 juiced lemon
  • 1 tbsp Oregano chopped
  • 1 tbsp basil chopped
  • Kosher salt and freshly ground black pepper to taste
Servings
Ingredients
  • 1 cup tomatoes chopped into chunks
  • 1 green bell pepper cut into chunks
  • 1 red onion cut into chunks
  • 2 squashes sliced into thick rounds
  • For the Marinade
  • 1/4 cup olive oil
  • 3 cloves garlic pressed
  • 1 juiced lemon
  • 1 tbsp Oregano chopped
  • 1 tbsp basil chopped
  • Kosher salt and freshly ground black pepper to taste
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Instructions
  1. Preheat oven to 400 degrees F.
  2. In a small bowl, whisk together olive oil, garlic, lemon juice, oregano and basil; season with salt and pepper, to taste.
  3. Thread tomatoes, bell peppers, onion and squash onto skewers. Place skewers onto a baking sheet. Brush olive oil mixture onto the skewers and let sit for 10-15 minutes.
  4. Place into oven and roast until tender, about 10-12 minutes.*
  5. Serve immediately.
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On Track Lifestyles
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The information contained on this blog, website, and related content (such as Instagram or Facebook posts) are of a general nature and intended as a self-help tool, for your own use. While all content is written by a registered dietitian and strives to provide only accurate, scientific-based information, your specific health needs may or may not apply to the content contained on this website and related content. It is not intended to diagnose or treat any specific medical condition.  All content is copyrighted, and must be used only with permission and citation to ontracklifestyles.com.  Neither Kitty Finklea, RDN, LD, Anita Longan, RDN, LD or On Track Lifestyles, LLC shall be liable for any direct, indirect, incidental, consequential, or other damages which may result from the information and content. Furthermore, you are advised to consult a licensed health care professional before starting any supplement, dietary, or exercise program. These statements have not been evaluated by the Food and Drug Administration. Products on this website or linked to this website are not intended to diagnose, treat, cure, or prevent any diseases.

By viewing this website or anything made available on or through this website, you are agreeing to accept all parts of this Disclaimer.

 

Copyright 2020 On Track Lifestyles. All Rights Reserved.

On Track Lifestyles
PO Box 13641
Florence, SC 29505

View our Privacy Policy

(843) 580-4335 – Phone
(888) 803-4919 – Fax

ontracklifestyles@yahoo.com

For Educational and Informational Purposes Only

The information contained on this blog, website, and related content (such as Instagram or Facebook posts) are of a general nature and intended as a self-help tool, for your own use. While all content is written by a registered dietitian and strives to provide only accurate, scientific-based information, your specific health needs may or may not apply to the content contained on this website and related content. It is not intended to diagnose or treat any specific medical condition.  All content is copyrighted, and must be used only with permission and citation to ontracklifestyles.com.  Neither Kitty Finklea, RDN, LD, Anita Longan, RDN, LD or On Track Lifestyles, LLC shall be liable for any direct, indirect, incidental, consequential, or other damages which may result from the information and content. Furthermore, you are advised to consult a licensed health care professional before starting any supplement, dietary, or exercise program. These statements have not been evaluated by the Food and Drug Administration. Products on this website or linked to this website are not intended to diagnose, treat, cure, or prevent any diseases.

By viewing this website or anything made available on or through this website, you are agreeing to accept all parts of this Disclaimer.

 

Copyright 2020 On Track Lifestyles. All Rights Reserved.