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Recipes

KALE CHIPS

INGREDIENTS

  • 1 bunch of kale, stems removed and ripped in 2 inch pieces

  • 1 tbsp olive oil

  • 1/4 cup cashews

  • 4 tbsp nutritional yeast

  • 1 tsp garlic powder

  • 1/2 tsp salt

DIRECTIONS

  1. Preheat oven to 400 degrees.

  2. In a large mixing bowl, add kale and olive oil. Use hands to massage the olive oil into the kale until kale is coated and softened.

  3. In a blender, blend cashews, nutritional yeast, garlic powder and salt until cashews form a powder.

  4. Sprinkle powder over kale and mix until kale is evenly coated.

  5. Add kale to baking sheet and bake for 30 minutes, flipping halfway through.

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Main Dish

JUICY BAKED CHICKEN

I know this is a basic recipe, but after years of eating dry chicken, I have finally figured out how to bake juicy chicken! Love thinly slicing this chicken and storing it in the fridge to add to salads, wraps, power bowls, etc!

INGREDIENTS:

  • Chicken breasts

  • Avocado oil

  • Coarse sea salt and pepper

  • Tool: meat mallet tenderizer

DIRECTIONS:

  • Preheat oven to 400 degrees.

  • Spray baking dish with nonstick cooking spray.

  • On a cutting board, pound out chicken with the flat side of the mallet until it is even in thickness.

  • Add chicken to baking dish and drizzle each chicken breast with about a teaspoon of avocado oil, then season well with coarse salt and pepper.

  • Bake chicken for 18-22 minutes until chicken is no longer pink or until it reaches 165 degrees. Key is not to overcook! Chicken will continue cooking as it cools.

  • Let chicken rest on a clean cutting board and then thinly slice.

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Dairy Free

VEGAN SUN DRIED TOMATO SAUCE

INGREDIENTS:

  • 1 cup chopped onions

  • 1 tbsp garlic, minced

  • 1 tbsp oil from sun dried tomatoes

  • 1/3 cup tahini

  • 2/3 cup sun dried tomatoes, packed in oil

  • 1 tbsp lemon juice

  • 1/4 cup nutritional yeast

  • 1 tsp salt

  • 1 tsp garlic powder

  • 1 tsp basil

  • 1 tsp red pepper flakes

  • Vegetable broth (about 1 cup)

DIRECTIONS:

  1. In a skillet over medium heat, add 1 tbsp oil from sun dried tomatoes, onion and garlic. Saute for 3-4 minutes and then remove from heat and add to blender.

  2. Add the rest of the ingredients to the blender and blend until smooth. Slowly add vegetable broth to the blender until it reaches the desired consistency.

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Dairy Free

DAIRY FREE CHIPOTLE SAUCE

I have been loving this sauce over brown rice, mixed greens, chicken and avocado! Would be great on tacos too!

INGREDIENTS:

  • 1/2 cup roasted unsalted cashews

  • 2 chipotle peppers

  • 1 tsp garlic, minced

  • 1 tsp chili powder

  • 1 tsp paprika

  • 1 tsp cumin

  • 1/2 tsp salt

  • 1 cup water

  • 1/3 cup lime juice

  • 1 tbsp nutritional yeast

DIRECTIONS:

  1. Add ingredients to blender and blend until smooth!

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Health and Fitness

Change Your Mindset About Weight Loss

IT’S OUR MINDSET THAT HOLDS US BACK

I meet with one-on-one Life Coaching clients who are outside of my Virtual Fit Club. My one-on-one clients and I meet for 12 weeks and it’s 1 session every week and we really are working on mindset around weight loss. In my opinion, yes weight loss is figuring out nutrition and doing workouts but, what keeps us stuck is our mindset.

Click on the button below if you are ready to learn more about doing one-one Life Coaching with me!



LEARN MORE ABOUT LIFE COACHING!

If you are more interested about learning about mindset, nutrition and working out in a community, learn more about joining my Virtual Fit Club by clicking on the button below!



JOIN MY VIRTUAL FIT CLUB!

We know we need to clean up what we are eating. We know we work on how much we’re eating. We know we need to drink more water and get more sleep. We know we need to do out workouts, but it’s our mindset that holds us back from actually doing that.

All of my clients that I work one-one with feel very, very frustrated that they can’t lose the weight. It’s not that they can’t lose the weight. It’s just that we have these thoughts that we believe are limiting like…

“I don’t know where to start.”

“I just need someone to tell me what to do.”

“I need someone to motivate me.”

NO YOU DON’T!

Some of the biggest thoughts that held me back were:

“It is going to be so hard to lose the weight.”

“I am going to have to give up everything I love.”

“I thought what I was going to have to do to lose weight wasn’t maintainable.”

Think about it, why would you bother putting in the work if you thought you were just going to gain it all back later on?

BUT, this is the mindset that we have to break out of these cycles of these thoughts that do not serve us and keep us in this gerbil wheel of feeling stuck. You have to change your mindset and so that’s what I do with my clients.

One of my clients earlier today, you can tell it’s clicked with her. Seeing my clients lose weight with ease and it’s because they stop resisting themselves. It’s because we make weight loss extremely difficult with out own mindset and we self sabotage ourselves. So when we can learn to just like get out of the way we realize it doesn’t have to be frustrating or eating rabbit food. It doesn’t have to be any of these things that we’ve once believed.

If you are ready to learn more about doing one-one Life Coaching with me, click the button below!



LEARN MORE ABOUT LIFE COACHING
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Main Dish

SPICY SHRIMP SALAD

I’m all about quick and easy lunches, especially during the work week. This took 5 minutes to make!

Use this Creamy Harissa Dressing from Whole Foods!

SPICY SHRIMP SALAD

SPICY SHRIMP SALAD

Yield: 1

Author:


Prep time: 5 MinCook time: 5 Min

Ingredients

Instructions

  1. Add kale, romaine, red onions and black beans to the bowl.
  2. Butterfly the shrimp with the spices over medium heat with avocado oil for 2-3 minutes until no longer pink.
  3. I add Creamy Harissa Dressing from Whole Foods over the shrimp once cooked. This makes the shrimp a little creamy.
  4. Add the cooked shrimp over the salad, add more dressing and add crunched tortillas for a little crunch.

Did you make this recipe?
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@mrsdukesfitspo
on instagram and hashtag it #jessdukesrecipes





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Dairy Free

ALMOND MILK

Recipe adapted from Danielle Walker, Against All Grain!

ALMOND MILK

ALMOND MILK

Yield: N/A

Author:


Prep time: OVERNIGHT & 10 MinCook time: 0 Min

Ingredients

Instructions

  1. Soak almonds in 4 cups of filtered water overnight with ⅛ tsp salt.
  2. Rinse almonds and add to blender with 4 cups filtered water, 2 dates, ⅛ tsp salt and vanilla extract.
  3. Strain almond milk through a cheesecloth, removing any pulp.
  4. Store in the refrigerator for up to 4 days.

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@mrsdukesfitspo
on instagram and hashtag it #jessdukesrecipes





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Recipes

TACO SEASONING

This is enough to store and keep on hand! Love storing mine in a jar!

TACO SEASONING

TACO SEASONING

Yield: N/A

Author:


Prep time: 10 MinCook time: 0 Min

Ingredients

Instructions

  1. Mix all ingredients and store in a jar.
  2. Add 2 tbsp of taco seasoning and ¼ cup of water. Cook for another 2-3 minutes over low heat then remove and set aside.
  3. I like to use 2 tbsp of the taco seasoning for every one pound of ground turkey.

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@mrsdukesfitspo
on instagram and hashtag it #jessdukesrecipes





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Main Dish

QUICK TACO SALAD

This is one of my go to lunches lately. I love to prep the turkey on the weekend along with chopping all my veggies ahead of time! Throwing together the salad takes minutes throughout the week!

Use this taco seasoning recipe!

QUICK TACO SALAD

QUICK TACO SALAD

Yield: 4

Author:


Prep time: 10 MinCook time: 2-3 Min

Ingredients

Instructions

  1. In a skillet over medium heat, add ground turkey and cook thoroughly, breaking apart as it cooks.
  2. Add 2 tbsp of taco seasoning and ¼ cup of water. Cook for another 2-3 minutes over low heat then remove and set aside.
  3. In a bowl, add chopped romaine, cabbage and kale. Add ground turkey, black beans and top with pico de gallo and dressing of choice!
  4. I store the meat in an airtight glass container and add a paper towel in with my lettuce to keep the moisture out!

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@mrsdukesfitspo
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Dessert

BANANA ZUCCHINI BREAKFAST COOKIES

Banana Zucchini Breakfast Cookies

Author: Jess Dukes

Ingredients

Cookies
Frosting

Instructions

  1. Preheat oven to 350 degrees.
  2. Combine all cookie ingredients and roll into 1 inch balls, add to baking sheet and flatten out.
  3. Bake for 20-25 minutes.
  4. Meanwhile, make the frosting! Combine ingredients together and set aside.
  5. Once cookies are done baking and completely cooled, top with frosting and enjoy!
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Main Dish

INSTANT POT CHIPOTLE CHICKEN SALAD

FAJITA STUFFED CHICKEN

INSTANT POT CHIPOTLE CHICKEN SALAD

Yield: 4

Author:


Prep time: 10 MinCook time: 10 Min

Ingredients

Instructions

  1. Add all ingredients except chicken into a blender. Blend until smooth.
  2. In your instant pot, add chicken and sauce. Cook on high pressure for 10 minutes.
  3. Shred chicken and serve over lettuce and top with cojita cheese, avocado, cilantro and tortilla strips.

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@mrsdukesfitspo
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Uncategorized

3 Day Coaching Sneak Peek

YOU’RE INVITED: 3 DAY COACHING SNEAK PEEK

I wanted more.

More than clocking in to my 9-5.
More than living for the weekends.
More than dreading my job.

I wanted more.

I wanted to make an impact.
I wanted to have a job I loved.
I wanted to have the freedom to set my schedule.
I wanted to be able to go on vacation without asking permission.
I wanted to be home with my kids.

I spent years complaining about my job, dreading my alarm in the morning and didn’t want to accept that this is just how it was going to be for the rest of my life.

In the meantime…I was here.

Documenting my health and fitness journey and realized, this is what I wanted to do for good.
People told me I was crazy, that it would never work out.
Unless they were going to pay my bills and allow me to be home with my kids, I wasn’t going to listen.

I made the leap to do something different 8 years ago. To go against the grain, something out of the norm and go after what I wanted. Best decision ever.

I know I am not the only one who dreams of more and feels that deep in their core, there is something incredible out there waiting for them.


INTERESTED IN LEARNING MORE?

Join me in my 3 Day Coaching Sneak Peek! I will be sharing my story of how I got started, and so will a few of my teammates. We will share more about what we do, all the details of how you can do this too…and will be opening up a mentorship for those ready to dive in with us.

Life is too short to dread your job. Let me show you how. Click the button below to join now!



3 DAY COACH SNEAK PEAK WEBINAR
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