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Stay on Track in 2022

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It's that time of the year again where we all decide to make changes and set goals for ourselves. If you are like the majority, you've probably set a goal to exercise more, lose weight, or eat healthier... but you may be on the verge of ditching that resolution.

According to research by Strava done in 2019, January 19th is the day dubbed as "Quitter's Day", when people are most likely to give up on their goals, but here at GoWISE, our mission is to offer products that will make your life easier and healthier, so we want you to stay on track!

 

Quick, Easy, & Healthy Recipes

Whether you are starting the year on a specific diet, such as keto, weight watchers, intermittent fasting (IF) or just wanting to eat healthier in general, here are some of our favorite healthy recipes we've made in our GoWISE Kitchen:

 

Asian Keto Meatballs

 Ingredients

  • 1 pound ground pork
  • 1 cup ground pork rinds
  • 1 egg
  • 1/3 cup green onion, minced
  • 3 tablespoons ginger
  • 2 garlic cloves, minced
  • 2 teaspoons sesame oil
  • 2 teaspoons liquid aminos
  • 1/4 teaspoon salt


Instructions

  1. Combine all ingredients in a bowl, making sure not to over mix.

  2. Form into about 16 meatballs and place into the Air Fry Basket accessory.

  3. Cook at 450°F for 12-15 minutes, flipping throughout to get an even brown.

  4. Serve with your desired dipping sauce and enjoy!

Grilled Salmon with Avocado Salsa

Ingredients

  • 1 lb salmon, skin on
  • Drizzle olive oil


Blackened Seasoning

  • 2 tablespoon smoked paprika or use regular paprika
  • 1 tablespoon cayenne powder use more for a spicier blend
  • 1 tablespoon onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon ground black pepper
  • 1 teaspoon sea salt
  • ½ teaspoon dried basil
  • ½ teaspoon dried oregano
  • ½ teaspoon dried thyme


Avocado Salsa:

  • 2 avocados, chopped
  • 2 Roma tomato chopped
  • ½ red onion chopped
  • 1/2 cup corn, from the cob
  • Juice from 2 limes
  • 2 tbsp finely chopped cilantro
  • Salt and pepper, taste



Instructions

  1. In a small mixing bowl combine the blackened seasoning ingredients
  1. Rub the salmon fillets with the olive oil and rub with the spice mix. (Don't forget to rub seasoning on the skin for added flavor)
  2. Prepare your corn for grilling by rubbing with olive oil, salt and pepper on all sides.
  3. Preheat the Grill plate using the Grill Preset, 450F for 12 mins.
  4. Grill the corn and the salmon skin side down using the Grill Preset (450F for 12 min). Flip the Salmon 1/2 way through the cooking process. Corn may need an additional 6-8 mins depending on your desired doneness.
  5. Mix the avocado, Roma tomato, red onion, chopped cilantro, and juice from the limes in a small mixing bowl.
  6. Once the corn is done, cut the corn from the cob and add to the avocado salsa. Season with salt and pepper to taste.
  7. Top the salmon with the avocado salsa or add it to a salad.

Weight watchers Zuppa Toscana

 

Ingredients

  • 1 teaspoon olive oil
  • 9.6 oz turkey sausage
  • 2 teaspoons garlic, minced
  • 1½ cups onion, diced
  • 5 cups reduced-sodium chicken broth
  • 4 cups russet potatoes, peeled and diced small (~2 potatoes)
  • 5 cups fresh spinach
  • 1½ cups reduced-fat milk (2%)
  • 1 tablespoon cornstarch Salt & Pepper
  • ¼ tsp paprika Pinch red pepper flakes
  • 4 slices of bacon, cooked and chopped



Instructions

  1. Pour olive oil into the pressure cooker inner pot and activate the saute setting. Add turkey sausage and cook until browned. Add minced garlic and cook for approximately 1 minute more.
  2. Add chicken broth, potatoes, onion. Seal your pressure cooker and cook using the soup preset,or on medium pressure for 30 minutes. Use a quick-release at the end of the cook cycle.
  3. Add milk, spinach, cornstarch, paprika, and red pepper flakes. Salt and pepper to taste. Set the unit to slow cook for one hour, but turn off after 30 minutes to slow cook for 30 minutes total.
  4. Serve immediately, topped with chopped pieces of bacon. Enjoy!

 

Air Fryer Blooming Onion

 

Ingredients

  • 1 large sweet onion
  • 2 ½ cups all-purpose flour
  • 1 tablespoon paprika
  • 1 teaspoon cayenne pepper
  • ½ teaspoon ground cumin`
  • ½ teaspoon dried thyme
  • ½ teaspoon dried oregano
  • 2 large eggs
  • 1 cup milk
  • Salt and pepper to taste
  • Oil for frying

 

Instructions

  1. Slice the onion to make it bloom. Start by cutting off 1/2 inch from the top of the onion, then peel the outer skin from the onion.

  2. Place the onion cut-side down. Starting about 1/2 inch from the root, make a downward cut all the way through to the cutting board. Repeat to make four evenly spaced cuts around the onion. Make 2 additional cuts between each section until you have 12 evenly spaced cuts.

  3. Turn the onion over and set aside for 5 minutes to allow the petals to relax. Prior to breading, use your fingers to gently separate the outer pieces.

  4. Whisk the flour, paprika, cayenne, cumin, thyme, and oregano in a large bowl. In a medium deep bowl, whisk the eggs, milk, and 1 cup water.

  5. Place the onion in a clean bowl, cut-side up, and pour the flour mixture on top. Using a large spoon to coat the onion with the flour mixture, especially between the onion petals. Turn the onion over and pat off the excess flour. Reserve the bowl of flour.

  6. Transfer the onion into the egg mixture and coat evenly. Remove and let the excess drip off, then transfer back into the reserved flour mixture and repeat the flouring process.

  7. Place the onion into the refrigerator.

  8. Preheat the air fryer for 10 minutes to 350ºF.

  9. Remove the onion from the refrigerator and spray generously with cooking oil (vegetable or olive).

  10. Transfer the onion cut side up into the fryer basket.

  11. Set the timer for 25 minutes and cook. Spray the onion with the cooking oil 2-3 times as you cook it fully.

  12. Remove the onion from the basket and season with salt and pepper.

  13. Serve with a dip. Enjoy!

 

Healthy Chicken Tikka Masala

 

Ingredients Chicken Marinade
  • 1.5 lbs. chicken, diced into 1″ pieces
  • 1/2 cup plain Greek yogurt
  • 1 Tablespoon lemon juice
  • 1 teaspoon garam masala
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1/4 teaspoon ground ginger
  • 1 teaspoon salt
  • 1 teaspoon black pepper
Tikka Masala Sauce
  • 2 Tablespoons butter
  • 1 yellow onion, chopped
  • 5 cloves garlic, minced
  • 1 teaspoon cumin
  • 2 teaspoon garam masala
  • 1 Tablespoon ground ginger
  • 1 teaspoon paprika
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon coriander
  • 1/4 teaspoon cayenne pepper
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 1/2 cup tomato puree
  • 1/2 cup coconut cream, unsweetened
Instructions
  1. Combine all the marinade ingredients together in a large bowl and mix thoroughly so that each piece of chicken is fully coated in the mixture. Cover with plastic wrap and refrigerate for at least 30 minutes, up to 48 hours.
  2. Turn on your pressure cooker by pressing the ‘Saute’ button. Add the butter, chopped onion, minced garlic, and all spices (cumin, garam masala, paprika, turmeric, coriander, cayenne pepper, salt, and black pepper). Stir and cook for a couple of minutes until the onion softens. 
  3. Add the tomato puree and the marinated chicken to the pot. Stir everything. Cancel the ‘Saute’ setting, close the lid, and select the ‘Manual’ setting, and adjust to 6 minutes on high pressure. 
  4. Once the cook cycle is complete, carefully switch the Pressure Release Switch to quickly release pressure. 
  5. Add the heavy whipping cream, and season with more salt and black pepper, if necessary. 
  6. Serve warm over rice or in some naan! Garnish with cilantro.

 

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