No Mayo Tuna Salad Recipe

No Mayo Tuna Salad Recipe
This is my new favorite tuna salad. It's sweet and savory with just the right moisture. 

Tuna Salad Recipe
Check out this chicken salad recipe made with greek yogurt. 

1 can tuna, drained
1/4 red or yellow bell pepper
1 tbsp relish (I used large cube relish)
tiny drizzle of olive oil (prob 1 tsp)
salt and pepper
1/2 chopped green apple
1 tbsp crasins or cranberries
6-8 pecans chopped, or 1-2 tbsp
1 celery stalk chopped
fresh spinach
1 whole grain or oat pita, sliced in half and warmed/toasted.

Mix everything together. Stuff pita with tuna salad and fresh spinach. Enjoy!

Lemon Basil Greenberry Shakeology

Lemon Basil Greenberry Shakeology

1 cup almond milk2 tbsp lemon juice (I prefer organic to avoid the preservatives)1 scoop Greenberry ShakeologyIce
6 basil leaves
Blend and enjoy!

What is Quinoa?

QUINOA "keen-wah"

 What is it? It's an amazing food that many people don't even know about. It looks and tastes like a grain, but it is a seed that more closely resembles spinach in it's make up. It is the ONLY seed that is a complete protein because it has ALL 9 essential amino acids. In other words, it's a power house of nutrients! I put this tiny grain into soups for an added protein boost.

Tip: Make sure to rinse them in a fine mesh strainer before cooking.

Need help learning more about nutrition? Join my next 10 day nutrition group for help with serving sizes, food combinations, how to maximize fat burning by increasing your metabolism, and daily support in a private Facebook group. You even get a MEAL PLAN with lots of different options. This recipe actually came from our clean eating meal plan. Click the link to sign up, or message me, Jennifer Wood via email or Facebook.

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In this together!


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Peanut Butter Ricotta Oatmeal Cookies (aka Shaun T's Dr Oz Cookie Recipe)

Good For You Peanut Butter Cookies 
One recipe makes about 8 small cookies: 2 servings. 

Dr Oz posted a recipe from Shaun T with a similar recipe and it didn't seem to par up, so I modified it a little. Its really good. And makes a perfect snack. Pair with a glass of almond milk or skim milk.

Per Serving (according to
Cal 193
Fat: 12.5
Protein 11
Carbs 15


1/4 cup skim ricotta
2 Tbsp almond flour
1 tbsp peanut butter
2 tiny scoops of stevia or sweetener of choice
1/8 tsp baking soda
1/8 tsp baking powder
3 tbsp off egg whites
1 tsp flax seeds (whole)
1/4 cup oatmeal, I lightly ground mine in the blender to make it finer.


Preheat oven to 350°F degrees.

Line pan with parchment paper.

Mix everything together with a fork, pressing to mash ricotta cheese.

Spoon 5 cookies onto pan.

Bake for 10-12 minutes or until tops of cookies start to brown.

PS: I tried putting this in the blender and it didn't work. It was too wet to be a cookie, but it would make a good pancake :) 

Turkey Cowboy Stew Recipe

Turkey Cowboy Stew

I modified this recipe from my original Cowboy stew to be lower in saturated fat and calories by using turkey meat. Try this healthier version. It will not disappoint :)

This has been a family favorite since I was very young. It is simple and a crowd pleaser. Even my kids love it! Leftovers taste even better the next day, and you can also freeze it then thaw and re-heat heat when you're ready to eat it.

Turkey Cowboy Stew

  • 1 - 1.3 - 1.5 lbs lean ground turkey (lean ground beef optional)
  • 1 Onion, chopped 
  • 2 Cloves Garlic, chopped 
  • 1 can corn DO NOT DRAIN or 1 cup frozen corn
  • 3 carrots, peeled and sliced 
  • 1 large can diced tomatoes 
  • 2 cans ranch style beans, also known as chili beans 
  • 2 Tbsp Chili Powder (this gives it flavor) 
  • 2 tsp cumin
  • tsp salt - you will likely need more, but its always better to add less and more later if necessary 
  • pinch cayenne (optional - can make it as spicy or mild as you like) 
  • 3 Cups or 2 empty bean cans of water 
  • 1 Carton of Beef Stock, chicken stock or you can use 4 more cups of water and add more chili powder and cumin for flavoring. 
  • 4-5 small potatoes, diced 

Directions: In a heavy soup pot, saute onions until golden; Add ground turkey and brown. Add garlic at the end and cook for a few minutes. Add beef broth, tomatoes, corn, beans, salt and pepper, chili powder, cumin, and cayenne pepper(optional).

Bring to a simmer. Drop in potatoes and cook 10-20 minutes or until potatoes are fork tender but do not fall apart. When the potatoes are done, taste the stew and add more salt if needed. Tip: Add salt before you boil the potatoes to give them more flavor, then you can add more salt to the soup since the potatoes will absorb the salt. (if trying to reduce sodium, add salt to each bowl of soup)

*If you are going to freeze it, do not overcook the potatoes because they will cook when you reheat the stew.
*This tastes even better the next day and is great for making when you have company during the holidays. Guests can reheat stew and eat when they want lunch or an easy dinner.

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Shamrock Smoothie with Greenberry Shakeology

This minty Shakeology recipe satisfies your sweet tooth and your desire to raise a glass to St. Patrick, but it's great any time of the year.

Yield: 1 serving
1 cup almond milk, unsweetened
1 kiwi fruit, peeled and diced
¼ cup fresh mint leaves
1 tsp. pure maple syrup
1 scoop Greenberry Shakeology
1 cup ice cubes
1. Place almond milk, kiwi, mint, maple syrup, Shakeology, and ice in blender.
2. Cover and blend until smooth.
Nutritional Information: (per serving)
Calories: 254
Fat: 4g
Saturated Fat: 0g
Cholesterol: 10g
Sodium: 280mg
Carbs: 39g
Fiber: 6g
Sugars: 25g
Protein: 18g

P90X/P90X2 Portions (per serving)
½ carb/legume
½ protein
1 fruit

Body Beast Portions (per serving)
1 protein liquid
2 balanced liquid
1 fruit

Easy Tomato Basil Soup

I love this recipe for tomato soup because it is so simple and it tastes so good. The original can be found here on Allrecipes, but I have modfied it to be fitness friendly. Instead of heavy cream - which believe me is sooooo good in it - I use milk. It is delicious and the whole family loves it. It has become a regular recipe for our household. If you can open a can, you can make this simple dish.

2 Large 28 oz Cans of Diced Tomatoes
1 small can of chicken broth (or 2 cups chicken stock)
8 - 10 Large Leaves Fresh Basil, or 1 tsp dried basil
1 1/2 Cups Skim or Whole Milk (evaporated milk works too)
1 Tbsp Butter, optional
1/4 tsp black pepper
1 tsp sugar
2 cloves Roasted Garlic, or fresh
1  large hand full of spinach (optional, but you wont even notice it!)

In a large pot, bring tomatoes, chicken broth, basil leaves, and roasted garlic if desired, to a simmer. Let simmer covered for 10 minutes.  Add half and half or cream, butter, sugar, pepper.  Using an imersion blender, or Vitamix Commercial blender, puree soup.  Serve hot with grilled swiss cheese sandwiches, on whole wheat of coarse,  for a delightfully easy dinner or lunch.


You can puree tomatoes and broth before simmering to avoid blending hot liquids.

Dried basil can be substituted, but fresh gives it more depth of flavor. During the summer months when basil is in season, place clean leaves in ziploc bags and freeze to use during winter months. Just pull out frozen leaves and use in recipes which call for fresh.

If you like it hot, add a pinch or two of hot pepper flakes when simmering tomatoes, basil and chicken broth.

*To roast garlic, cut off a small slice of the top of a garlic bulb. Place garlic bulb into a small baking dish or piece of aluminum foil. Drizzle with olive oil. Roast covered tightly with foil for 30 minutes @ 350*. When cooled, squeeze garlic into a glass jar or container; store in refrigerater for a few months and use as needed to make pasta sauce, hummus, garlic bread, and more.

**To make homemade chicken stock, place chicken bones, celery onion and carrot scraps, garlic cloves, whole pepper corns, and pinch salt in large stock pot. Simmer 1 hour or longer if desired. Freeze into 2 cup serving sizes to use in recipes.

Hummingbird Shakeology Recipe - Pineapple, Walnuts and Banana

Heads up: I found frozen pineapple at the Dollar Treel for $1 ;) They also have mixed berries and strawberrys 12oz for $1.

Hummingbird Shakeology - one of my favs
1/2 banana
1 cup water or milk
2 tbsp walnuts
1/2 cup pineapple
1/2 tsp cinnamon (original recipe says 1 tsp, but thats too much for me)

Blend and enjoy!

Want to know how you can order your own bag of Shakeology? Contact me for more info, or order using the direct link above. Please let me know when you order, because my Home Direct customers receive a New Meal plan each month. 

<3 Jen

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Quick and Creamy White Bean Chicken Soup

Quick and Creamy White Bean Chicken Soup

Whipped up this white bean soup to use as a snack for both my husband and myself. It would also be a great lunch or dinner. I got the idea to puree the white beans because I had overcooked them so they were mushy. I try to cook large batches of beans in the crock-pot and then freeze them. This soup turned out really good. I liked it so much, I think i will keep the modifications. It reminded me of a creamy chicken soup, but so much healthier for you. One bowl has less than 200 calories.

Here is the recipe with modifications:
1 onion, chopped
2 stalks celery, chopped
1 carrot, diced real small
2 cans of chicken stock
1 can white navy beans or 1-2 cups precooked and frozen beans
salt, pepper and garlic powder
about 6 oz of cooked chicken breast chopped or shredded (1/2 - 1 cup; i cook up large batches and then freeze them)
1/4 tsp rosemary
1/4 tsp ground sage
1/2 cup of beef stock (optional, i had it so I added it to darken the soup a little)

Saute the onions, celery and carrots until golden. Add chicken broth or stock, spices and chicken.

In a food processor or commercial blender (like a vitamix) puree the beans. Add to the soup.

Simmer for about 10 minutes. Serve :)

The link below is the original recipe:

Easy Minestrone Soup (Vegetarian)


I absolutely love this soup! If the wine is not sweet at all, add a tsp of sugar to sweeten it up. It's really easy to make. 
  • 2 Tbsp olive oil
  • 1 chopped onion
  • 2 carrots sliced thin
  • 2 celery stalks sliced 
  • 1 tbsp minced garlic (i used the stuff in a jar)
  • 1 Can Cannellini Beans
  • 5 Cups chicken Stock (for vegetarian use vegetable)
  • 1/2 cup good red wine (something you would drink, not cooking wine- Bohemian Cabernet is good)
  • 1 Can petite diced tomatoes
  • 3 cups fresh spinach, or a few handfulls of frozen
  • 1/2 - 1 cup of frozen green beans or peas
  • 1 cup of Bowtie Pasta Noodles

In a large stock pot, saute onions in olive oil for about 2 minutes. Add in celery and carrots and saute about 3 minutes longer. Add in remaining ingredients except for the pasta and bring to a simmer. Add in pasta and cook until pasta is done. Serve with crushed red pepper flakes if you like it spicy like me :) Can also top with a tsp or two of Parmesan cheese. Serve with a small salad on the side.