Healthy Recipes

Breakfast through dinner, these healthy recipes give you the most flavor for the least amount of calories, with tasty treats ranging from braised balsamic chicken to applesauce. And you don't have to give up your cookies and coffee treats, either!


Power Lunch

Healthy Coconut Oatmeal


Prep Time: 30 Minutes

Cook Time: 20 Minutes

Ready In: 1 Hour

Servings: 6

"Toss together chicken strips, crumbled bacon, Parmesan cheese, and homemade croutons to make a tasty Caesar salad-style filling for pita bread halves."


1 pound skinless, boneless chicken

breast halves

1 teaspoon garlic powder

1 teaspoon dried thyme

1 teaspoon dried rosemary

3 slices bread, cut into 1/2 inch cubes

butter flavored cooking spray

1 teaspoon garlic salt

1 teaspoon dried parsley

1/2 pound bacon

1 large head romaine lettuce leaves, torn

into bite size pieces

1 (8 ounce) bottle bottled Caesar salad


freshly grated Parmesan cheese to taste

salt and black pepper to taste

1 (10 ounce) package (6-inch) pocket

pita bread, halved


  1. Preheat oven to 350 degrees F (175 degrees C).

  2. Place chicken in a saucepan with garlic powder, thyme, and rosemary; add water to cover. Bring to a boil over high heat, then reduce heat medium-low, cover, and simmer until chicken is tender and no longer pink in the center, about 15 minutes. Remove chicken, let cool, and cut into strips.

  3. Meanwhile, place bread cubes on a baking sheet. Spray with butter spray; sprinkle with garlic salt and parsley.

  4. Bake bread cubes in preheated oven for 5 minutes. Turn cubes; spray again with butter spray and sprinkle with garlic salt and parsley. Bake another 5 to 10 minutes until golden brown and crunchy. Remove croutons, and let cool.

  5. Place bacon in a large, deep skillet. Cook over medium high heat until evenly browned and crispy. Remove bacon from skillet, drain on paper towels and crumble.

  6. Combine chicken, bacon, lettuce, and croutons in a large bowl. Toss with Caesar salad dressing and Parmesan cheese. Season to taste with salt and pepper and toss again. Spoon salad mixture into pita bread halves

Grilled Peanut Butter and Banana Sandwich


Prep Time: 2 Minutes

Cook Time: 10 Minutes

Ready In: 12 Minutes

Servings: 1

"A sweet, warm lunch idea. Cooked like a grilled cheese, but filled with melted peanut butter and warm bananas."


cooking spray

2 tablespoons peanut butter

2 slices whole wheat bread

1 banana, sliced


  1. Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread 1 tablespoon of peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Fry the sandwich until golden brown on each side, about 2 minutes per side.

Chicken, Feta Cheese, and Sun-Dried Tomato Wraps


Prep Time: 15 Minutes

Cook Time: 30 Minutes

Ready In: 3 Hours 45 Minutes

Servings: 4

"A mixture of grilled chicken, feta, and spinach is wrapped in a flour tortilla and grilled. Use your grill to make this into an easy summertime treat. In the winter, your oven will work just fine. The finished product will taste like something you'd order at a full service restaurant... but you'll be enjoying it in your own home!"


2 (4 ounce) skinless, boneless chicken

breast halves

1/4 cup sun-dried tomato dressing

1/4 cup pure maple syrup

8 sun-dried tomatoes (not oil packed)

1 cup boiling water

1/3 cup crumbled feta cheese

4 cups loosely packed torn fresh spinach

4 (10 inch) whole wheat tortillas

1/4 cup sun-dried tomato dressing


  1. In a large resealable plastic bag, combine chicken breasts and 1/4 cup dressing. Seal, and refrigerate for several hours.

  2. Preheat grill for high heat. Combine sun-dried tomatoes and hot water in a small bowl. Set aside for 10 minutes, drain, and cut tomatoes into thin slices.

  3. Lightly oil grill grate. Discard marinade, and place chicken on grill. Cook for 12 to 15 minutes, turning once, or until done.

  4. Cut chicken into strips, and place in a medium bowl with sliced tomatoes, feta, and spinach. Toss with remaining 1/4 cup dressing. Distribute mixture between the four tortillas, and wrap. Either cut in half and enjoy cold, or place briefly back on grill until the tortilla turns warm and crispy.

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All Mind Heart Body members begin their process with a thorough assessment to determine which physical activity level is best for them. Our focus is less on quick fixes and more on the long-term wellbeing of each of our clients, but we can help you produce results in a short time period. Modeled after the National Academy of Sports Medicine’s Physical Activity Readiness Questionnaire (PAR-Q), Mind Heart Body’s comprehensive assessment process includes the following factors and more...

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When women eat a balanced diet of whole foods from fruits, veggies, good fats, and whole grains in the correct proportions, their bodies are generally receiving most of the nutrients, vitamins, minerals, proteins, and amino acids they need. However, nutritional deficiency can happen and so to supplement and make sure the body is getting all that it requires, Mind Heart Body suggests a number of daily supplements women should take, especially when starting a workout or weight loss program.

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