I am excited to present Motion 4 Life’s first community cookbook! Many thanks to each of you who contributed your favorite recipes. Eating healthy can be easy, enjoyable, and tasty! Each of these dishes provides important nutrients to help you on your wellness journey. It is important to focus on portion size and food groups when making your meals. These recipes help you with just that! Each recipe has the recommended serving sizes along with food groups. I encourage you to try and modify these recipes to fit your flavor fun. Always remember that ‘All Foods Fit, Moderation is Key!’
Amanda Garant MS RD CD – March 2019
Stir It Up
Makes 4 servings
3/4 c quinoa, rinsed
1/2 t salt, divided
1 T vegetable oil
1 c broccoli
1 medium red bell pepper, sliced
1 clove garlic, sliced
1 c cauliflower
¼ t black pepper
1 egg, beaten
4 oz grilled chicken breast, chopped
2 scallions, chopped
1 T soy sauce
Place quinoa in a small saucepan with ¾ c water and ¼ t salt. Bring to a boil, then reduce heat to low. Cover and cook, for about 15 minutes. Remove from heat, fluff with a fork and leave uncovered.
Cook broccoli, cauliflower, and bell pepper, garlic in a large pot, stirring frequently, about 2 minutes. Sprinkle with remaining ¼ t salt and pepper and cook, stirring frequently. Remove vegetables and return skillet to heat; add quinoa, along with egg. Cook, stirring constantly, until egg is evenly distributed, about 2 minutes. Add vegetables, chicken, scallions and soy sauce; cook 1 minute more.
Meal Plan Counts
¼ of recipe = 1 protein, 2 grains, &
Amanda – Easy recipe to make ahead for lunches during the week!
Tiny Tamale Pies
Makes 8 servings
2 t olive oil
8 oz lean ground beef
1 t chili powder
1 t cumin
1/2 t kosher salt
1/4 c corn and bean salsa
1/2 c corn meal
1/4 c flour
1 T sugar
1 t dry mustard
1/2 t baking powder
½ t kosher salt
1/2 c milk
2 T butter, melted
3/4 c grated pepper jack cheese
Preheat oven to 375 and line muffin pan with 8 muffin cups. For filling, in a medium skillet heat olive oil on medium/high heat. Cook ground beef until there is no pink. Add chili powder, cumin, kosher salt, and salsa. Bring to a simmer and cook until slightly thickened. Divide among prepared muffin cups.
For topping, in a medium bowl whisk together cornmeal, flour, sugar, mustard powder, baking powder, and kosher salt. Whisk in egg, milk and butter. Top filling with butter and cheese.
Bake for 20 minutes and let sit for 5 minutes.
Meal Plan Counts
1 muffin = 2 grains, 2 proteins, &
Sue T – These freeze well and you can just microwave them for a quick meal.
Tortellini with Lemon and Brussel Sprouts
Makes four 1 cup servings
Salt and pepper for taste
1 lb. Brussel sprouts, trimmed and quartered
3 T unsalted butter
1 medium yellow onion, thinly sliced
1 lb. frozen cheese tortellini
Zest and juice from 1/2 lemon *Optional to add bacon for more flavor!
In a large pot of boiling salted water, cook Brussel sprouts until crisp-tender, about 4 mins. Meanwhile, in a large skillet, melt butter over medium; add onion and cook until translucent, about 8 mins.
With a large slotted spoon, transfer sprouts to skillet. Increase heat to high and cook, stirring occasionally, until sprouts begin to brown, about 5 mins. Meanwhile, in pot, cook tortellini according to package instructions, then drain. Toss tortellini with vegetables and divide among bowls. Top with lemon zest and juice.
Meal Plan Counts
1 cup = 2 grains, 1 dairy, 1 veggie, &
Sue T – Yummy and easy to make! Add bacon for some extra flavor and omit the butter.
Check back next Friday for our next set of recipes in our 11 part series! #newfoodfriday
Motion 4 Life Fitness
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