Makes 4 Servings

Ingredients:

½ cup raspberries, mashed

½ teaspoon Dijon mustard

2 teaspoons balsamic vinegar

2 tablespoons olive oil

½ teaspoon maple syrup

Salt and Pepper to taste

Instructions:

• Mix all the ingredients in a mason jar.
• Drizzle over salad as needed.
• Pro Tip: You can refrigerate this dressing for 1 week.

Nutrient Profile per Serving:

Total calories: 19 calories

Carbohydrates: 1.3g

Protein: 0.5g

Fat: 1.5g

Fiber: 0.3g

Sodium: 38.3mg

Potassium: 22.3mg

The post Fresh Raspberry Dressing 0 (0) first appeared on Tone & Strengthen.

Makes 4 servings.

Ingredients:

¼ cup tahini

3 tablespoons water

3 tablespoons fresh squeezed lemon juice

1 garlic clove, minced

1 tablespoon maple syrup

¼ teaspoon salt

Instructions:

• Mix all the ingredients in a mason jar.
• Drizzle over salad as needed.

Pro Tip: You can refrigerate this dressing for 1 week.

Nutrient Profile per Serving:

Total calories: 19 calories

Carbohydrates: 1.3g

Protein: 0.5g

Fat: 1.5g

Fiber: 0.3g

Sodium: 38.3mg

Potassium: 22.3mg

The post Lemon Tahini Dressing 0 (0) first appeared on Tone & Strengthen.

Makes 4 servings.

Ingredients:

4-5 dill stems and leaves, chopped

½ small cucumber, grated

1 small garlic clove, minced

½ lemon juice

¾ cup low fat Greek yougurt

1 pinch salt

Instructions:

In a large mixing bowl, add all the ingredients.

Mix with a large spoon or spatula until combined.

Serve with cut veggie sticks for a veggie dip.

Or serve with your favorite bread, meat, seafood, or on the side of your meal.

Nutrient Profile per Serving:

Total calories: 22.5g

Carbohydrates: 2.6g

Protein: 3g

Fat: 0.2g

Fiber: 0.13g

Sodium: 44mg

Potassium: 57mg

The post Tzatziki Dip 0 (0) first appeared on Tone & Strengthen.

Makes 8 servings.

Ingredients:

1 cup unsweetened quick cooking oats

¼ cup cranberries

¼ cup dried blueberries

½ cup unsweetened sunflower seed butter

2 tablespoons maple syrup

½ teaspoon ground cinnamon

Instructions:

• Add all ingredients into a large bowl and mix together with your clean hands or a firm spoon.
• Scoop out the mixture, roughly 1 tablespoon at a time, and use your hands to shape it into a 1-inch ball.
• Repeat to use all the mixture making 8 -10 rounded balls.
• Enjoy at room temperature or save in refrigerator.

Pro Tip: You can freeze this snack for up to 3 weeks and use as you need.

Nutrient Profile per Serving:

Total calories: 138kCal

Carbohydrates: 14g

Protein: 5g

Fat: 8g

Fiber: 3g

Sodium: 12mg

Potassium: 129mg

The post Berry Chocolate Energy Bites 0 (0) first appeared on Tone & Strengthen.

These sandwiches are packed with protien with eggs and meat. The best part is that you can freeze them and reheat in the microwave whenever you need a quick bite.

Home Cooked Egg and Cheese Sandwich

If you ask me there’s nothing better than a classic egg-and-cheese breakfast sandwich . The protein, fiber and carb combo will ensure that you stay full for hours. Add spinach for iron and extra fiber.

Ingredients

• 4 Large Eggs
• 2 tbsp. Milk or Water
• Salt And Pepper
• Butter, For Greasing Pan
• 4 English Muffins
• 4 slices low sodium Deli Turkey or Chicken
• 4 slices Sharp Cheddar Cheese

Directions

• Heat a small sized skillet over medium heat.
• Whisk together the eggs, milk, and a pinch of salt and pepper, until frothy and combined.
• Grease the bottom of the skillet with butter or vegetable oil.
• Add a thin layer of egg to cover the bottom of the skillet.
• Cook for about one minute until the egg is mostly cooked through, then flip, and cook for another 15 seconds.
• For assembling the sandwich put cheddar cheese slice, turkey slice, one egg crepe on the English muffin.
• Place the sandwiches into a freezer safe sandwich bag, and store in the freezer for up to 4 weeks.

Breakfast is by far my favorite meal of the day and the most improtant meal of the day. If you need more ideas and help understanding your nutrition need to lose and maintain a healthy weight Book a Discovery Call with me today.

The post Home Cooked Egg and Cheese Sandwich 0 (0) first appeared on Tone & Strengthen.