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"Maintain Don't Gain" Recipes for ALL, during the holiday season (updated 12/27/16)

"Healthy Stew"

Courtesy of Janice Huntley
This works best in a crockpot but you can always use a big pot on the stove:


2 big cans of organic diced tomatoes (make sure it's the organic as the other kinds contain unnecessary sugar)
*you can also alternate chicken or beef broth instead to mix it up*
3 bags of frozen veggies (nothing with sauce on it) the greener the better!
*If you have the time to chop up fresh veggies it's always best but frozen is a great option and better than not eating them at all!
cook up 2 lbs of either lean ground chicken or turkey in a pan
Optional: Throw in a can of beans!
Throw it all in the crockpot or pot and let cook for a few hours. You can even leave it on low cooking overnight in your crockpot. Super easy!
Don't forget to season it! Use only healthy spices like: garlic, basil, oregano, etc.


Paleo Spicy Orange Shrimp

Courtesy of Will Roggi


3/4 pounds peeled and deveined medium-large shrimp
1/2 Tbls arrowroot powder
2 Tbls orange juice, fresh squeezed
1 Tbls coconut aminos
1 Tbls honey
1/2 Tbls rice vinegar
1 Tbls chili garlic sauce
1 Tbls olive oil or ghee
1/2 Tbls fresh ginger, minced
2 garlic cloves, minced


Place shrimp in bowl and toss with arrowroot powder. Make sure shrimp is evenly coated.

In a small bowl whisk together orange juice, coconut aminos, honey, rice vinegar and chili garlic sauce.

Heat olive oil or ghee in a large non-stick skillet over medium-high heat.

Add ginger and garlic. Stir until garlic becomes fragrant, about 10-15 seconds.

Add shrimp and cook for 3 minutes. Add in sauce and cook for additional 2 minutes.

Remove shrimp with a slotted spoon.

Continue stirring sauce for another 2-4 minutes until it thickens.

Drizzle over shrimp.

Serve on top of baby spinach


Peanut Butter Ball Recipe 

Courtesy of Deb Vynalek


1 banana

1/4c. rolled oats

1/4c. peanut butter powder (PB Fit)

2 Tbsp Stevia

2 Tbsp goji berries (optional) may use mini chocolate chips

1 tsp salt



Mash all ingredients together in a bowl, add a tablespoon of water if too thick.  Refrigerate for an hour or so. Roll into balls by hand and store in refrigerator. Great on the go snack before or after your workout!


Soy-Glazed Salmon with Cucumber-Avocado Salad

Total Time: 25 min

Prep: 15 min

Cook:10 min

Yield: 4 servings


1 tablespoon honey

2 1/2 teaspoons low-sodium soy sauce

1/2 teaspoon cornstarch

4 6 -ounce skinless center-cut salmon fillets

1 teaspoon sesame oil

Kosher salt

2 tablespoons rice vinegar (not seasoned)

1 tablespoon mayonnaise

1 medium English cucumber, quartered lengthwise and sliced

3 scallions, thinly sliced

1 avocado, halved, seeded and chopped

Jarred pickled ginger, for serving (optional)


Preheat the oven to 400 degrees F. Mix the honey, 2 teaspoons soy sauce and the cornstarch in a small microwave-safe bowl. Microwave until just simmering, 30 to 40 seconds.

Rub the fish fillets all over with 1/2 teaspoon sesame oil and season lightly with salt. Place the fish in a baking dish and bake 5 minutes. Remove from the oven and brush with the honey-soy sauce mixture. Return the fish to the oven and continue baking until just cooked through, 7 to 9 more minutes.

Meanwhile, whisk the rice vinegarmayonnaise and the remaining 1/2 teaspoon each soy sauce and sesame oil in a large bowl. Add the cucumber, scallions and 1/4 teaspoon salt and toss. Gently fold in the avocado. Serve the salmon with the salad and pickled ginger.


Healthy Banana Cookies


3 Ripe bananas

2 cups rolled oats

1 cup dates, pitted and chopped

1/3 cup vegetable oil

1 teaspoon vanilla extract


1. Preheat oven 350 degrees F

2. In a large bowl, mash the bananas. Stir in the oats, dates, oil and vanilla. Mix well and allow to sit for 15 minutes. Drop by teaspoonful’s onto an ungreased cookie sheet.

3. Bake for 20 minutes in the preheated oven, or until lightly brown.


Click here for a healthy, yet delicious alternative to morning waffles!

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