No Bake, Quick and Easy Mason Jar Salads

Looking for a quick snack, something to take with you on the go, something to keep in the fridge for a healthy meal / snack?  Try a mason jar salad, they are healthy, easy to prepare, taste great and really attack the hunger pains and keeps you on your road to proper nutrition and healthy lifestyle.

Normally hunger hits us quickly, and the quick and easy solutions are artificial and sugar heavy quick bites.  So plan ahead and get some mason jars and make up some salads to take with you and leave at home.  Plus it is a great way to get your kids into healthy eating they are fun to prepare as well as healthy.   The options are limitless on what type of salads and meals you can make, below are listed just a few of our favorite ones, once you start you’ll be preparing your own healthy quick and easy mason jar meals in a heartbeat.  Add oil or dressings as you see fit but remember they are not always healthy nor low calorie so the less dressings we use and the more natural ingredients the healthier it is.

I do recommend mason jars as they are glass, easy to clean, and some mason jar meals you are required to bake (not these here) so the mason jars are perfect for a variety of mason jar meals for you and your family.

Berry With Nuts

Ingredients –

–    4 mason jars

–    2 cups of quartered strawberries

–    2 cups of blackberries

–    2 cups of blueberries (or pick your fruit)

–    1 cup of roasted chopped almonds

Directions –

Assemble it in the following order: ½ cup of blackberries, ½ cup of strawberries, ½ cup of blueberries, and 1/4th cup of almonds. Store in the Refrigerator until ready to eat.  Feel free to substitute fruits but berries are quite healthy.

Berry Salad

Ingredients –

–    Shredded carrots

–    Thinly sliced red onions

–    Blueberries

–    Mandarin Oranges

–    Sliced Almonds

–    Blue cheese dressing or other

–    Arugula

Directions –

Combine in this order, carrots first at the bottom, layered by onions, blueberries, oranges, almonds, top with blue cheese and arugula.  Shake so that the items are coated lightly with the dressing.  Blue Cheese is not healthy so go lightly on the dressing or add olive oil / vinegar or similar as a low calorie dressing coating (light coating).

Grilled Chicken Salad

Ingredients –

–    mushrooms

–    Quinoa

–    Roasted Chicken cubed or diced (or tofu)

–    Chopped Tomatoes

–    Chopped Peppers

–    Leaf Lettuce

Directions –

Add any dressing of your choice at the bottom then layer with the mushrooms, quinoa, asparagus, roasted chicken, chopped tomatoes, and finally the chopped peppers topping with lettuce leaf.

Mexican Chicken Salad

Ingredients –

–    4 mason jars

–    2 whole grilled chicken breasts shredded or diced or cubed

–    1 cup of canned black beans

–    1 cup of canned corn

–    1 cup of diced tomatoes

–    1 cup of romaine lettuce chopped

Directions –

Assemble by starting with 1/4th cup of corn, 1/4th cup of black beans, 1/4th cup of diced tomatoes, ½ cup of chicken, and top it off with 1/4th cup of romaine lettuce in each jar.  Store in refrigerator.

Asian Salad

Ingredients –

–    Shredded carrots

–    Diced cucumbers

–    Sprouts of your choice

–    red bell peppers

–    mandarin oranges

–    Edamame or green peas

–    Mixed baby greens

–    Sesame seeds

Directions –

Assemble in this order, carrots, cucumbers, sprouts, peppers, oranges, edamame, greens, top with sesame seeds.  Add any dressing you like if you wish.  Store in refrigerator.

Mediterranean Salad

Ingredients –

–    8 tablespoons of red wine vinaigrette

–    2 cups of red tomatoes

–    2 cups of chopped cucumbers

–    2 cups of pitted olives

–    2 cups of thinly sliced yellow and / or  red peppers

–    2 cups of chopped red onions

–    2 cups of crumbled feta cheese

–    2 ½ tablespoons of granulated sugar

–    ½ vanilla bean

–    Pinch of salt

Directions –

Assemble with vinaigrette, tomatoes, cucumber, olives, peppers, onions, cheese, top with sugar and bean, add salt to taste.

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Quick and Easy Mason Jar Salads

Looking for a quick snack, something to take with you on the go, something to keep in the fridge for a healthy meal / snack?  Try a mason jar salad, they are healthy, easy to prepare, taste great and really attack the hunger pains and keeps you on your road to proper nutrition and healthy lifestyle.

Normally hunger hits us quickly, and the quick and easy solutions are artificial and sugar heavy quick bites.  So plan ahead and get some mason jars and make up some salads to take with you and leave at home.  Plus it is a great way to get your kids into healthy eating they are fun to prepare as well as healthy.   The options are limitless on what type of salads and meals you can make, below are listed just a few of our favorite ones, once you start you’ll be preparing your own healthy quick and easy mason jar meals in a heartbeat.  Add oil or dressings as you see fit but remember they are not always healthy nor low calorie so the less dressings we use and the more natural ingredients the healthier it is.

I do recommend mason jars as they are glass, easy to clean, and some mason jar meals you are required to bake (not these here) so the mason jars are perfect for a variety of mason jar meals for you and your family.

Berry With Nuts

Ingredients –

–    4 mason jars

–    2 cups of quartered strawberries

–    2 cups of blackberries

–    2 cups of blueberries (or pick your fruit)

–    1 cup of roasted chopped almonds

Directions –

Assemble it in the following order: ½ cup of blackberries, ½ cup of strawberries, ½ cup of blueberries, and 1/4th cup of almonds. Store in the Refrigerator until ready to eat.  Feel free to substitute fruits but berries are quite healthy.

Berry Salad

Ingredients –

–    Shredded carrots

–    Thinly sliced red onions

–    Blueberries

–    Mandarin Oranges

–    Sliced Almonds

–    Blue cheese dressing or other

–    Arugula

Directions –

Combine in this order, carrots first at the bottom, layered by onions, blueberries, oranges, almonds, top with blue cheese and arugula.  Shake so that the items are coated lightly with the dressing.  Blue Cheese is not healthy so go lightly on the dressing or add olive oil / vinegar or similar as a low calorie dressing coating (light coating).

Grilled Chicken Salad

Ingredients –

–    mushrooms

–    Quinoa

–    Roasted Chicken cubed or diced (or tofu)

–    Chopped Tomatoes

–    Chopped Peppers

–    Leaf Lettuce

Directions –

Add any dressing of your choice at the bottom then layer with the mushrooms, quinoa, asparagus, roasted chicken, chopped tomatoes, and finally the chopped peppers topping with lettuce leaf.

Mexican Chicken Salad

Ingredients –

–    4 mason jars

–    2 whole grilled chicken breasts shredded or diced or cubed

–    1 cup of canned black beans

–    1 cup of canned corn

–    1 cup of diced tomatoes

–    1 cup of romaine lettuce chopped

Directions –

Assemble by starting with 1/4th cup of corn, 1/4th cup of black beans, 1/4th cup of diced tomatoes, ½ cup of chicken, and top it off with 1/4th cup of romaine lettuce in each jar.  Store in refrigerator.

Asian Salad

Ingredients –

–    Shredded carrots

–    Diced cucumbers

–    Sprouts of your choice

–    red bell peppers

–    mandarin oranges

–    Edamame or green peas

–    Mixed baby greens

–    Sesame seeds

Directions –

Assemble in this order, carrots, cucumbers, sprouts, peppers, oranges, edamame, greens, top with sesame seeds.  Add any dressing you like if you wish.  Store in refrigerator.

Mediterranean Salad

Ingredients –

–    8 tablespoons of red wine vinaigrette

–    2 cups of red tomatoes

–    2 cups of chopped cucumbers

–    2 cups of pitted olives

–    2 cups of thinly sliced yellow and / or  red peppers

–    2 cups of chopped red onions

–    2 cups of crumbled feta cheese

–    2 ½ tablespoons of granulated sugar

–    ½ vanilla bean

–    Pinch of salt

Directions –

Assemble with vinaigrette, tomatoes, cucumber, olives, peppers, onions, cheese, top with sugar and bean, add salt to taste.

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Paleo Protein Bar Recipe To Make At Home

Protein bars are an efficient way to get extra protein during the busy day; however if you are trying to follow a Paleo diet most commercially available protein bars contain items you should not normally consume plus many commercial products are more like candy bars then protein bars.  You can google and find Paleo Protein bars but generally at a high cost.   However Paleo Protein bars are generally low in sugar and carbohydrates but high in protein which is beneficial to weight loss and muscle gain.

While we can buy the bars it might be better and cheaper to make your on at home.  Here is an example of a homemade Paleo Protein Bar.

Homemade Fruit and Nut Paleo Protein Bars

The Ingredients:

1 cup of mixed nuts and seeds.  (linseeds, sesame seeds, pumpkin seeds, sunflower seeds and slivered almonds for example).
1/4 cup of unsweetened coconut.
1/4 cup of crunchy almond  or hazelnut butter.
1/4 cup of coconut oil.
1/4 cup of almond meal, (or grind almond in food processor to make the meal)
1 1/2 teaspoon of pure vanilla extract
1/2 teaspoon of raw honey or Logan Honey
1 large egg
3/4 cup of whey protein powder
1/2 teaspoon of sea salt
1/2 cup dried berries, pick your favorite
1/4 cup unsweetened coconut to use as a topping.

The Directions:

Place the nuts, seeds and shredded coconut on a baking sheet and toast them in the oven until the coconut looks golden brown staring or shaking a few times during drying.  After wards in a food processor grind them until coarse.   Preheat your oven to 325 degrees Fahrenheit.

In a large mixing bowl, add the coconut oil and almond or hazelnut butter, and then place in the microwave for about 30 seconds to melt.  After it has melted, stir the mixture until it is smooth and evenly mixed, add the vanilla extract, honey, sea salt and continue mixing.  After that is mixed add the nut and seed ground mixture, protein powder and mix well. Add the egg and mix, then add in your Berries by folding them in and press the final mix into a 8×8 pan.

Bake for 10 minutes, cover with the shredded coconut, broil until the coconut browns, then remove and let cool  Cut into 12 or 10 bars depending on the size you like.

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Quick Easy and Nutritious Canned Tuna Recipes

Tuna, healthy, low cost, available everywhere is a common staple for people on diets and fitness people trying to get some extra protein and eat better.  Instead of just dumping a can of tuna over some brown rice and eating it, let’s offer up some basic Tuna recipes to make your can of tuna more exciting.   Here are 10 tried true and tested meals from a Canned Tuna.

Spicy Tuna Fish Cakes

Ingredients:

1 large potato, peeled and cubed
4 cans (3 oz.) tuna, drained
1 egg
1/4 cup chopped onion
1 tbsp. mustard
1 tbsp. dry breadcrumbs
1 1/2 tsps. garlic powder (or real garlic)
1 tsp. Italian seasoning
1/4 tsp. cayenne pepper
Salt and ground black pepper to taste
1 tbsp. olive oil

Directions:

Cook the potatoes until tender, drain and allow to dry out so you can proceed to mash it (try to avoid using instant potatoes), Mix in the tuna, egg, onion, mustard, bread crumbs, garlic, seasoning, pepper, salt into the mashed potatoes and blend nicely.  Portion out into 8 or 10 equal portions and shape into patties.  Heat the patties in olive oil in a skillet until brown and crisp.

Asian Tuna Patties

Ingredients:

2 cans (5 oz.) tuna, drained and flaked
1 egg
3/4 cup dry bread crumbs
3 green onions, minced
1 clove garlic, peeled and minced
1 tbsp. soy sauce
1 tbsp. teriyaki sauce
1 tbsp. ketchup
1 tsp. sesame oil
1 tsp. black pepper
1/2 cup cornmeal
2 tbsps. olive oil

Directions:

In a large bowl, mix tuna, egg, bread crumbs, green onions, and garlic.  Blend soy sauce, teriyaki sauce, ketchup, sesame oil, and pepper into the mixture. Form into 6-8 patties, coat with cornmeal, heat until golden brown.

Tuna Cakes

Ingredients:

2 eggs
2 tsps. lemon juice
3 tbsps. grated Parmesan cheese
10 tbsps. Italian-seasoned bread crumbs
3 (5 oz.) cans tuna, drained
3 tbsps. diced onion
1 pinch ground black pepper
3 tbsps. Olive oil

Directions:

Beat eggs and lemon juice in a bowl, stir in the cheese and bread crumbs, fold in the tuna and onion mixing well, season with pepper, form into 8-10 patties, heat in olive oil until golden brown.

BBQ Tuna Fritters

Ingredients:

1 can (5 oz.) tuna in water, drained
1 egg
2/3 cup quick-cooking oats
3 tbsps. barbeque sauce
3 tbsps. chopped green onion
1/2 tsp. hot pepper sauce, or to taste
1/2 tsp. dried savory
1 pinch salt
2 tbsps. olive oil

Directions:

Stir together the tuna, egg and oats until blended, mix in the barbeque sauce, green onion, hot pepper sauce, savory, and salt. Heat the oil and form 8-10 patties of the mixture and and cook until golden brown.

Tuna Burgers

Ingredients:

1 (5 oz.) can tuna, drained
1 egg
1/2 cup seasoned bread crumbs
1/3 cup minced onion
1/4 cup minced celery
1/4 cup minced red bell pepper
1/4 cup mayonnaise
2 tbsps. chili sauce
1/4 tsp. salt
1/8 tsp. ground black pepper
1 dash hot pepper sauce
1 dash Worcestershire sauce
4 hamburger buns
1 tomato, sliced

Directions:

Combine tuna, egg, bread crumbs, onion, celery, red bell pepper, mayonnaise, hot chili sauce, chili sauce, dill, salt, pepper, hot pepper sauce and Worcestershire sauce. Mix well.  Shape into 4-5 patties, fry until cooked through.  Sever on a bun like a hamburger.

Avocado Tuna Salad

Ingredients:

2 cans of flaked light tuna
1 ripe avocado
1/2 cup chopped celery
1/2 cup chopped red onion
1/2 red apple, chopped
1/4 cup chopped, toasted walnuts
1 tbsp. pickle juice
1 tsp dried dill
1/2 tsp Dijon mustard
1/4 tsp cumin
Salt and pepper, to taste

Directions:

In a large bowl, mash up avocado add in tuna, celery, red onion, apple and walnuts mixing well, when done add in pickle juice, dried dill, Dijon, cumin and salt and pepper while continue to mix up all ingredients.  Eat plane or server on bread.

Tuna Melt Mini Muffins

Ingredients:

1 can (5 oz.) tuna in water
1/4 cup Ranch salad dressing
1 cup shredded Cheddar cheese
Salt and pepper
2 tbsps. chopped chives
1/2 cup all-purpose baking mix
2 eggs
1/2 cup milk

Directions:

Heat oven to 375 degrees F and spray muffin pans with non stick spray.  Mix together tuna, salad dressing and Cheddar cheese. Add salt and pepper, to taste. In a separate bowl, whisk together baking mix, milk and eggs until well blended.  Spoon 1 tbsp. batter into each muffin cup. Top with 1 tsp. of tuna mixture. Top again with 1 additional tsp. of batter. Bake about 20 minutes or until toothpick inserted in center comes out clean. Cool, and serve with more dressing.

Tuna Pot Pie

Ingredients:

1 can tuna, drained
1 can cream of chicken soup
1/2 cup milk
1/4 cup frozen chopped onion, thawed
1 box frozen mixed vegetables, thawed
1 cup chopped cooked potato
Salt and pepper
1  can Instant refrigerated biscuits, quartered

Directions:

Heat oven to 375 degrees F. Heat up the soup and milk on low heat and stir in the vegetables, tuna, potato, and salt and pepper.  Cook until a low boil, spoon the mixture into a casserole pan and top with biscuits.  Bake for 20 minutes or until biscuits are golden brown.

Tuna Fruit Salad

Ingredients:

1 cup thin celery slices
1/2 cup coarsely chopped walnuts
1 can (5 oz.) tuna
1 can (8 oz.) pineapple tidbits, drained
1/2 cup halved, seedless grapes
2 cups diced red apples
Mayonnaise
Crisp salad greens

Directions:

Combine Celery, Walnuts, Tuna, Pineapple, Grapes, and apples with the mayonnaise, lightly mix, serve on a salad greens.

Tuna Melt

Ingredients:

1 can (5 oz.) tuna, drained
1/4 cup mayonnaise
1/4 cup finely chopped celery
1 1/2 tbsps. finely chopped onion
1 tbsp. chopped parsley
3/4 tsp. red wine vinegar
1 pinch salt
1 pinch freshly ground black pepper
4 slices seedless rye bread
8 slices ripe tomato
8 slices Swiss cheese paprika, for garnish

Directions:

Preheat the oven to broil.  Mix the tuna, mayonnaise, celery, onion, parsley, and vinegar. Season with salt and pepper.  Place the rye bread slices on a baking sheet, and broil until lightly toasted or in a toaster.  Spread on the tuna Salad mix, put a cheese on, tomato slice, then another slice of cheese.  Broil until cheese is melted.

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10 Easy to Make Nutritious Smoothies

 

Health Smoothie – Serves 2

Ingredients:

3 frozen broccoli florets

1 cup water

1/2 avocado

3 plums

1 cup blueberries

Directions:

Combine all ingredients in a high speed blender and blend until smooth.

Broccoli Smoothie – Serves 2

Ingredients:

3 frozen broccoli florets

1 cup coconut milk

1 banana, peeled and chopped

1 cup pineapple

1 peach

1 tsp cinnamon

Directions:

Combine all ingredients in a high speed blender and blend until smooth.

Papaya Smoothie – Serves 2

Ingredients:

3 frozen broccoli florets

1 cup orange juice

1 small ripe avocado, peeled, cored and diced

1 cup papaya

1 cup fresh strawberries

Directions:

Combine all ingredients in a high speed blender and blend until smooth.

Plum and Raspberry Smoothie – Serves 2

Ingredients:

3 frozen broccoli florets

1 cup orange juice

2 plums

1 cup raspberries

1 tsp ginger powder

Directions:

Combine all ingredients in a high speed blender and blend until smooth.

Orange & Banana Smoothie – Serves 2

Ingredients:

1 frozen banana, chopped

1 cup orange juice

1 large nectarine

1/2 zucchini

3 dates, pitted

Directions:

Combine all ingredients in a high speed blender and blend until smooth.

Morning Smoothie  – Serves 2

Ingredients:

1 cup frozen strawberries

1 cup apple juice

1 banana

1 cup raw asparagus

1 tbsp ground flaxseed

Directions:

Combine all ingredients in a high speed blender and blend until smooth.

Green Smoothie  – Serves 2

Ingredients:

3 frozen broccoli florets

1 cup apple juice

1 large pear

1 kiwi

1 cup spinach leaves

2 dates, pitted

Directions:

Combine all ingredients in a high speed blender and blend until smooth.

Fruit Smoothie  – Serves 2

Ingredients:

1 frozen banana

1 & 1/2 cup almond milk

5 apricots

1 cup fresh strawberries

Directions:

Combine all ingredients in a high speed blender and blend until smooth.

Superfood Blueberry Smoothie  – Serves 2

Ingredients:

2 Cup Frozen Spinach Leaves

1 cup green tea

1 banana

2 cups blueberries

1 tbsp flaxseed

Directions:

Combine all ingredients in a high speed blender and blend until smooth.

Tropical Smoothie  – Serves 2

Ingredients:

1/2 cup crushed ice (or cubes)

1 cup coconut milk

1 mango

1 cup spinach leaves

5 dates, pitted

1/2 tsp vanilla extract

Directions:

Combine all ingredients in a high speed blender and blend until smooth.

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Easy To Make Healthy & Nutritious Smoothies

Here are more easy to make healthy smoothies to get your going to start your day, a healthy snack in the day, or night.

Zucchini and Berry Smoothie  – Serves 2

Ingredients:

1 cup frozen blueberries (Can substitute for other berry if you like)

1 cup  almond milk

1 banana

1 zucchini

Directions:

Combine all ingredients in a high speed blender and blend until smooth.

Spinach & Apple Smoothie  – Serves 2

Ingredients:

4 ice cubes

1 cup almond milk

1 banana

2 green apples

1 cup raw spinach leaves

4 dates, pitted

1 tsp ginger

Directions:

Combine all ingredients in a high speed blender and blend until smooth.

Pick Me Up  Smoothie  – Serves 2

Ingredients:

1 frozen banana

1 & 1/2 cup green tea

1 cup pineapple

2 raw asparagus spears

1 juice of one lime

1 tbsp chia seeds

Directions:

Combine all ingredients in a high speed blender and blend until smooth.

Kale Smoothie – Serves 2

Ingredients:

3 ice cubes

1½ cup orange juice

1 green small apple

½ cucumber

3 leaves kale

½ cup raspberries

Directions:

Combine all ingredients in a high speed blender and blend until smooth.

Beet and Papaya Smoothie – Serves 2

Ingredients:

4 ice cubes

1 cup orange juice

1 banana

1 cup papaya

1 small beet

Directions:

Combine all ingredients in a high speed blender and blend until smooth.

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3 Quick Easy & Healthy Protein Bars to Make At Home

Peanut Butter Chocolate Bars

Ingredients

1 tablespoon of honey, organic
3 scoops of protein powder, chocolate
1/3 cup of peanut butter, natural
1/4 cup of flaxseed meal

Directions:  Mix all of the ingredients above in a medium bowl adding water as needed, lay out mixture into a flat pan, put in freezer to harden up, cut up into as many bars as you like.
Oat & Honey Bars

Ingredients

3 scoops of protein powder, vanilla
2 cups of oats
1/3 cup of natural peanut butter
1/3 – 1/2 cup of water
1/2 cup of chocolate chips
3 tablespoons of honey

Directions:  Mix all ingredients well in a large bowl, add additional water if needed, line a baking pan with foil, press the mixture onto the foil, cut into bars, remove from pan and store in refrigerator or freezer.

No-Bake Whey Protein Bars

Ingredients
1 & 1/3 cups of peanut butter
4 & 1/2 cups of quick oats oatmeal, uncooked
5 scoops of whey vanilla protein powder
1 cup of coconut cream

Directions:  Whisk coconut cream until it is smooth, add protein, whisk again, add peanut butter (or almond butter, mix, add oatmeal and mix, flatten into a dish, put in refrigerator and cut into 10-16 bars.

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