Healthy Recipes at One on One Fitness

At One on One Fitness we like to encourage a healthy lifestyle for everyone. One important step starts with eating healthy. In that spirit, we hope you'll enjoy these heart-healthy recipes. We hope these recipes will help you create healthy and flavorful cooking, and make a delicious change in your eating habits! Enjoy!

Oatmeal Cottage Cheese Pancakes

1/2 cup oatmeal
1/2 cup cottage cheese
2 whole eggs (or 4 egg whites)
1/2 tsp vanilla

  1. Put all ingredients into a blender to make a batter.
  2. Cook them like regular pancakes.
  3. Enjoy with your favorite topping.

Modified from Body for Life (www.bodyforlife.com)

Steamed Halibut

6oz Halibut
1 pinch of salt
1 pinch of pepper
1 pinch of Coriander
1 squeeze Lemon or Lime Juice

  1. Season Halibut on both sides with salt, pepper, and coriander.
  2. Select appropriate size pot for your steamer basket.
  3. Place Halibut on a piece of wax.
  4. Place wax in the steamer basket.
  5. Place the steamer basket into the pot.
  6. Cover with a tight-fitting lid.
  7. Steam until cooked through.
  8. Carefully remove from pot.
  9. Squeeze fresh lemon or lime.

 

Lemon – Poached Cod

½ cup Onion Diced
2 cups of water
2 tbsp Lemon Juice
1 tsp Fennel
½ tsp Salt
6oz Cod Fillets

  1. Bring all ingredients to a boil, except for the cod.
  2. Let boil and then cool for at least 5 minutes.
  3. Place cod in liquid.
  4. Let sit for 4-7 minutes.
  5. Remove from liquid.
  6. Serve.

8 Layer Dinner

1 -2 lb chicken breast
½ tsp Salt
¼ tsp Pepper
2 cups Sweet potato
1 cup Salsa
1 ½ cup Black Beans
1 cup chopped Onion
1 cup Corn
1 cup Peas
½ cup Almonds

  1. Preheat oven to 350.
  2. Season chicken with salt and pepper.
  3. Preheat non-stick frying pan on medium heat and lightly coat with spray.
  4. Add the chicken and saute until lightly browned on all sides.
  5. Remove and set aside.
  6. Clean the pan and reheat again to medium.
  7. Add the sweet potatoes and salsa.
  8. Saute for 5 minutes.
  9. Layer the ingredients in a large, shallow casserole dish, starting with the chicken, and then sweet potatoes, salsa, black beans, onion, corn, peas, and almonds.
  10. Bake for 25 minutes.
  11. Serve.

Lamb Chili

1-2 lb Lamb Meat
1 tsp Coconut oil or butter
1 cup chopped Onion
1 cup Diced Red Pepper
2 tbsp Minced Garlic
1 tsp Cumin
1 tbsp Chili Powder
2 – 14 oz cans whole peeled tomato (crush with hands)
2 cups Chicken broth
2 tbsp Honey
1 tbsp Worcestershire Sauce
1 ½ cups Black Beans
1 ½ cup Red kidney beans

  1. Preheat a non-stick frying pan on medium heat and lightly coat with spray.
  2. Preheat a large pot on medium-heat.
  3. Add the oil or butter and peppers.
  4. Sauté until peppers begin to brown.
  5. Add the garlic and sauté for another minute.
  6. Add the cumin, chili powder, and tomato.
  7. Add in the chicken broth, honey, Worcestershire, and the cooked lamb.
  8. Bring to a boil, and then immediately reduce heat to low and cover with a tight-fitting lid.
  9. Simmer on low for 2 hours.
  10. Add the beans and simmer on low for 1 more hour.
  11. Simmer until the meat is fork tender.

Note:  If you boil the meat any longer than a minute it will become tough.  Simmering on low is very important.

Texas Thin Crust Pizza

6oz Ground Sirloin or Ground Beef
¼ tsp Salt
1/8 tsp pepper
¼ cup Yellow Onion (small diced)
¼ cup Red Pepper (small diced)
2 tsp Garlic
¼ cup Tomato (small diced)
2 tbsp BBQ Sauce
1 Whole Wheat Tortilla
¼ cup Pineapple
½ cup aged white cheddar

  1. Preheat oven to 400.
  2. Preheat a non-stick frying pan on medium heat.
  3. Lightly coat with spray, add the ground meat and season with salt and pepper.
  4. Saute the beef until lightly browned and cooked all the way through.
  5. Add the onions, peppers and garlic saute for 1 more minute.
  6. Add tomatoes and BBQ sauce.
  7. Stir until combined and remove from heat.
  8. Lightly coat a baking sheet with spray and place the tortilla shell on the tray.
  9. Spread the beef and vegetable mixture evenly on the shell, leaving the outside half inch for the crust.
  10. Top with pineapple and cheese, then place in the oven.
  11. Bake until cheese is melted and shell is nicely toasted, about 10 minutes.

 

Spaghetti Squash Spaghetti

4 cup of Spaghetti Squash
1 tbsp Coconut oil or Butter (melted)
¼ tsp Salt
1/8 tsp Pepper
1/8 tsp Cinnamon
12 oz Ground Beef
1 cup chopped Onion
2 cups tomato sauce
¼ cup Cashews (crushed)
½ cup Parmesan Cheese

  1. Preheat oven to 375.
  2. Cut and clean out squash.
  3. Place cut side up and lightly season with butter, salt, pepper, and cinnamon.
  4. Bake squash for 45 minutes or until tender.
  5. While squash is cooking, heat pan with oil and brown ground beef.
  6. Add onions and saute.
  7. When cooked through remove from heat.
  8. Add tomato sauce and cashews.
  9. Garnish with Parmesan cheese.

The Perfect Steak

6 oz Beef Tenderloin
2 pinches of Course Sea Salt
1 pinch of Pepper
1 Pinch of Ground Cinnamon
1 tsp of Pure Honey warmed

  1. Preheat oven to 300 with a cookie sheet and meat rack if you have one.
  2. Preheat non-stick frying pan on medium-high heat, lightly coat with spray and place the steak into the pan.
  3. Sear until nicely browned and then flip the steak and repeat on the other side.
  4. Place the steak into the oven and roast until desire completion (10-25 minutes).
  5. In a small bowl, mix salt, pepper, cinnamon and honey (warmed).
  6. Removed steak and let rest for 3-5 minutes on top of the stove, then serve.
  7. Pour small bowl of ingredients over steak.

Makes 1 large or 2 small servings.

 

Turkey Sausage and Yam Hash Browns

6oz Turkey Sausage
1cup water
½ cup Turnip diced
1 cup Yams diced
1 tbsp Butter
1sp Garlic
1/8 tsp Cinnamon
1/8 tsp Salt
1 pinch Pepper
1 pinch Paprika

  1. Cook turkey sausage.
  2. While sausage is cooking, preheat a large non-stick frying pan on medium heat.
  3. Add water, turnip, and yams.
  4. Cover and simmer for 10 minutes.
  5. Drain water and return to heat.
  6. Add butter and saute until nicely browned.
  7. Add garlic, cinnamon, salt, pepper, and paprika.
  8. Cook for 1 more minute.
  9. Serve turkey sausage and hash browns together on a plate.

Makes 1 large or 2 small servings.

Spinach Bread

3-4 eggs, whisked (for a firmer version of spinach bread, add a few more eggs)
16 ounces frozen spinach
2 Tablespoons butter
½ Cup pine nuts
2 cloves crushed garlic
Small bunch of basil (about 15 leaves)
¼ teaspoon salt (optional)

  1. Preheat oven to 350F.
  2. Defrost spinach over low heat.
  3. Put in a colander lined with cheese cloth or a thin towel and wrap the towel around the spinach.
  4. Squeeze out as much moisture as possible.
  5. Melt butter over low heat and add pine nuts and garlic, toasting until golden brown. Pine nuts burn easily, so keep an eye on them.
  6. Put in a food processor with the basil and pulse a few times until the nuts are broken up but not completely smooth.
  7. Add spinach and salt and pulse for 10 seconds.
  8. Stir in eggs.
  9. Scrape into a pie pan or 7X11 baking dish lined with parchment paper.
  10. Bake 20-30 minutes, until set.
  11. Let cool then cut.

Makes a moist and flavorful substitute for bread that is certainly capable of carrying slices of meat and veggies to your mouth. It’s also delicious sliced and eaten alone!

Enjoy!