FitSphere Recipes

As I walk the supermarket aisle choosing what ingredients to put together for dinner I take stock of how far I have come in my mental and physical health. In regards to eating, I wasn’t always okay with heart aligned eating. I wrote up about my Diet Philosophy so I could establish a precedent for my own eating habits. From there I have been able to grow and really come to love food as a friend. Here are some of my favorite recipes to make! I hope you enjoy and tag me in any of your #heartalignedeating as well.

Sweet Potato Slice (or your favorite potato)

Meal: Breakfast, side, or snack

You will need:

  • 1 bigger rounder sweet potato that has surface area when sliced
  • Herb salt

To Prepare:

Wash and scrub leaving skin on. Rest the potato horizontally and slice for around 1 cm thickness to fit into the toaster. Too thick and it will not cook through

To Cook:

Put into your toaster for about 3-4 min or until the potato has dark blister marks on both sides. Don’t worry, the blisters taste good too!

To Eat:

Use it as a base for your favorite toppings or eat it simply with herb salt. I like to put hummus, guacamole, fry and egg, or put some chili sauce on top. 

Nutrition:

Sweet potatoes are starchy root vegetables that are rich in fiber, vitamins, and minerals. They’re also high in antioxidants that protect your body from free radical damage and chronic disease. 

Avocado Toast

Meal: Breakfast, Brunch

You will need:

  • 1 avocado 
  • Diced onions
  • Herb salt
  • Cracked pepper
  • Lemon or lime
  • A slice of whole wheat, multigrain, or seed bread
  • Egg or smoked salmon (optional)
  • A vegetable like sliced tomato or radish (optional)

To Prepare:

Cut the avocado vertically around the seed. Twist open. Save seed if only using ½. If making 2 slices of bread use full avocado. Spoon avocado into a bowl and add diced onion, some salt, cracked pepper, and a squeeze of lemon juice. Mash together to desired chunkiness or smoothness of guacamole 

To Cook:

Toast in the toaster or oven until your favorite browning. If adding egg, soft boil for 7 min in boiling water, or fry up a soft center egg. 

To Eat:

Layer the guacamole onto the toast, add vegetable if desired, add egg or salmon for protein if desired, top with favorite ingredients like extra virgin olive oil, chili flakes, garlic powder, and fresh cilantro. 

Nutrition:

Avocados contain healthy fatty acids which are essential for the proper development of the body and are packed with nutrients like omega-3 fatty acids, vitamin K, C, & E, folate, & beta-carotene to keep you healthy. Whole grain bread is high in complex carbohydrates, fiber and protein—all good things. Additional egg, olive oil, or smoked salmon has more healthy fats to keep you full and help the body to absorb minerals and vitamins that are responsible for healthy skin.

Udon Noodle Stir Fry

Meal: Lunch or Dinner

You will need:

  • Shallot, garlic, or peanut oil 
  • Diced onion
  • Sliced spring onion 
  • Minced garlic
  • A preferred protein like tofu & eggs or my preferred shabu shabu wagyu beef slices 
  • Cooked udon noodle (I prefer frozen udon because they retain their chewiness)
  • Snow peas or another sweet vegetable like green pepper or mushrooms
  • Salt, cracked pepper, soy sauce (less sodium or thick soy sauce are also good options), dried chili in oil, cilantro

To Prepare:

Wash and prepare vegetables and garnish. Let udon come to room temperature whether just cooked or defrosted. 

To Cook:

Heat preferred oil in a wok or non-stick deep fry pan. Once heated brown onion and garlic. As browning occurs add in the protein and spring onion. If cooking eggs, then softly scramble then put in tofu. For beef, cook until browned and starts to caramelize adding some salt and cracked pepper for taste. Add snow peas to cook lightly then add udon noodles. Turn off heat to add soy sauce & dried chili in oil as desired. There should be enough sauce to coat the noodles. Turn heat on high and stir fry the noodles with beef and vegetables until everything is well mixed. 

To Eat:

Put into your favorite bowl, portioning a good noodle, protein, and vegetable layering. Add some more chili and/or cilantro to garnish. Eat with chopsticks!

Nutrition:

Udon noodles are usually made with very few ingredients – wheat flour, water, and salt. I chose snow peas as they are packed with vitamins and nutrients. Combined with whichever protein you choose it is a balanced, on pan, and plate meal with protein, fiber, and carbs.

Chicken Bone Broth and Stew

Meal: Slow cooked dinner

You will need:

  • 6 chicken legs with skin and on bone
  • Diced onion
  • Diced celery
  • Diced carrots
  • Sliced mushrooms of choice
  • Chunks of turnip or white carrot
  • Whole garlic
  • Vegetable oil
  • Salt, cracked pepper, 2 bay leaves, dash of red or white wine

To Prepare:

Saute whole chicken legs with vegetable oil on a pot on the stove or in an Instant Pot with 2-3 whole peeled, crushed garlic. When the legs are seared add salt, crack pepper, onion, bay leaves, wine and vegetables into the pot. Fill with hot water so the ingredients are covered and leave to boil for 45 min to 1 hour until the water reduces. 

To Eat:

The meat should be falling off the bone as you scoop the soup and veggies into a bowl. The portion should be enough to eat without carbs, but if you are hungry then eat with a side of brown bread (a very English way) or brown rice. I like to reheat the remaining leftovers the next day with noodles as a soup or with rice to make congee. Super healthy and easy to make! 

Nutrition:

Bones are one of the best food sources of collagen and several other nutrients, including iron, calcium, Vitamin D, and Vitamin C. Now you know how easy it is to make your own chicken soup dinner and base soup you can change up the vegetables and herbs to what you have in the fridge. 

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