These tasty quesadillas are easy and portable for busy practice and game nights. They offer the important combination of a lean protein, whole wheat and healthy fat.
I like to pair this with a vegetable mixture, such as zucchini and mushrooms sautéed in olive oil, salt and pepper.
When shopping for tortillas, make sure your choice has whole wheat as the first ingredient. Enriched flour is as bad as eating a doughnut. Your tortillas should also be high in fiber. Your total carbs minus your fiber equals your net carbs. Carbs minus fiber equal net carbs.
8 Whole Wheat Tortillas
5 packets ‘sweet and spicy’ tuna
1 pkg fat free cream cheese
Organic pepper jack cheese
bell pepper, diced
red onion, diced
Sauté peppers and red onion in 1 TBSP of olive oil until soft. Add Kosher salt and black pepper. Stir in cream cheese and tuna.
In clean skillet, melt 1 tsp butter. Add one tortilla and layer with 1/2 c tuna mixture and 1/4 pepper jack cheese. Top with another tortilla. Flip to brown on both sides and melt cheese. Repeat with remaining tortillas.
Other varieties can be made by substituting lean beef, turkey or chicken for tuna and adding 1 jar organic salsa to meat mixture.
Makes 4 quesadillas
395 calories; 36 g protein; 37 net carbs
nutritional values are approximate and will vary depending on ingredients chosen
Fruits and veggies are low in calories and high in vitamins, mineral, phytochemicals, and fiber. Experts suggest we eat 5-9 servings daily. These healthy dips are high in protein to add more nutrition and taste to help you reach your daily intake. If you still find it a challenge to get the daily requirement, consider supplementing with Univera Superfoods Metagreens and Essentials to help you perform at your highest and best.
Protein Fruit Dip
1 Package Softened Organic Cream Cheese
2 TBSP Univera Protein Powder
2 Vanilla Light Greek Yogurt
1 tsp Vanilla
Mix together and serve with berries and apples.
Protein Veggie Dip
2 TBLS Natural Flavor Protein Powder
1 Package Yogurt Cream Cheese
½ Cup Bolthouse Farm Ranch Dressing
1 Packet Lipton Onion Dry Soup Mix
Mix together and serve with your favorite veggies.
4 lg bell peppers
1 cup spinach
1 cup mushrooms, sliced (optional)
½ cup onion, finely chopped
1 tsp chopped garlic (or ½ tsp garlic powder)
1 lb extra lean ground turkey or lean ground beef
1 8 oz can pizza or tomato sauce (with basil and oregano)
1 tsp Italian seasoning (or ½ tsp dried oregano and ½ tsp dried basil)
¼ tsp salt
1 cup canned diced tomatoes, drained
½ cup grated parmesan cheese
¼ cup tomato paste
½ cup shredded mozzarella (or 4 slices)
Preheat oven to 425. Spray a square baking dish with nonstick cooking spray. Make sure pan is large enough to fit 4 peppers, standing up.
To prepare the bell peppers for stuffing, lay each pepper on its side and cut off the top. Remove the seeds and ribs. Once the peppers are clean inside, place them standing up in the prepared baking dish.
Spray large nonstick skillet with cooking spray, and turn heat to medium-high. Add spinach, mushrooms (if using), onions, and garlic to pan. Add ¼ cup water and sauté for approximately 2 to 4 minutes, stirring constantly. Remove from heat when the onions become translucent and the water is completely evaporated. Scoop the mixture into a small bowl and set aside.
Spray the same nonstick skillet with cooking spray. Add ground turkey to pan. Pour pizza sauce over ground turkey and stir while breaking up the turkey meat. Add the Italian spices and salt. Cook until turkey is fully cooked or no longer pink, then remove from heat.
To the cooked turkey, add mushroom/garlic/onion mixture, pizza or tomato sauce, diced tomatoes, Parmesan cheese and tomato paste. Stir until everything is well combined.
Spoon 1 cup of meat mixture into each pepper. Place 2 tablespoons of mozzarella, or once slice, on each pepper.
Bake in preheated oven for 30 to 35 minutes or until cheese is melted and lightly golden brown.
Shakes are an easy way to boost your protein intake. They can be used as a meal replacement, post-workout energy, or just a healthy snack. They are simple to make, portable, and there is an endless variety of flavors possible. Add Metagreens and get a bonus serving of veggies.
At about 30 calories per serving, almond milk is the key to keeping keeping carbs and fat low. Plus, many people can't process cow's milk. Humans are the only mammal that drinks another animal's milk. Think about that for a minute...
1 scoop Univera protein
½ cup frozen strawberries or ice
1 cup unsweetened vanilla almond milk
1 oz Xtra/Aloe
1 tsp Metagreens
For variety, try different options such as:
PB2 powder, cinnamon, flaxseed, flavored extracts, vegetables, berries or nut butters
2 lb Organic Chicken Tenderloins
1 Package Organic Cream Cheese
1 Cup Bolthouse Farm Ranch Dressing
1 Cup Hot Sauce
Cook chicken in crockpot on high until shredded. Combine chicken with ranch and hot sauce. Use as a dip for celery or other veggies, or with Light Flat Bread Parmesan Chips. Make lettuce wraps or put on 2 cups spinach for make salad.
1 (15 oz) can black beans, drained and rinsed well (other beans will also work)
2 lg organic eggs
2 tbsp peanut butter, melted
¼ cup low-sugar maple syrup or honey
1 tsp white vinegar
½ cup unsweetened cocoa powder
½ tsp baking powder
½ tsp baking soda
¼ tsp salt
¼ cup peanut butter chips
½ cup Univera protein powder
Preheat oven to 350 and spray 9x9 inch baking pan with nonstick cooking spray. Place beans, eggs, peanut butter, syrup, vinegar, cocoa powder, stevia, baking powder, baking soda and salt into a blender or food processor and blend batter is completely smooth. Stir in peanut butter chips and pour mixture into the baking sheet, spreading it out evenly.
Bake for 18-22 minutes or until a toothpick comes out clean (a few crumbs OK but it shouldn’t be wet). Let cool completely, and cut into 9 brownies. Store leftovers in fridge for up to 7 days or in the freezer for up to 1 month.