Tag Archives: wellness

Egg Muffins

Guilt free breakfast on the go, or a midday work snack to help avoid temptation! 11998937_842631232517131_1273193101525218428_n

  • Eggs / Egg white/ Egg beaters
  • Fresh Veggies of your choice (spinach, pepper, onion, etc.)
  • Cooked meat (turkey sausage, turkey bacon, etc.)
  • Shredded Cheese
  • PAM nonstick spray

Use nonstick spray on muffin tin. Add veggies and lean meat (chopped small) to each muffin tin, top with raw egg. Sprinkle on a little shredded cheese and bake @ 350 for 20-25 mins. Reheat in the micro for 30 seconds and enjoy!!

Creamy Spicy Avocado Sauce (for Zoodles of course)

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  • 1 Avocado
  • 1 Garlic Clove
  • 1 Tbsp EVOO
  • 1/2 Lime, squeezed for juice
  • Salt & Pepper to taste
  • 1/2 Fresh Jalapeno
  • 2 Green Oinions
  • 2 Tbsp water (or pasta water)
  • A pinch fresh cilantro

Spiralize zoodles, and set them to the side; or cook your pasta according to package instructions, reserve 2 tbsp pasta water.

In a blender, add avocado, garlic, EVOO, lime juice, salt, pepper, jalapeno (remove seeds), green onion & 1-2 tbsp. water. Blend until smooth. Add more water if you like thinner sauce. Toss zoodles/pasta in sauce until covered, toss in cilantro, and simmer on medium high heat until warmed all the way through.

This goes great with shrimp or Cajun salmon (as pictured)!

Original Recipe: @naivecookcooks

Spiralized Zucchini Noodles …with everything!

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I purchased a $10 spiralizer online with many doubts…. would it

work? Will I like zucchini “noodles”? Will I really be fooled into thinking I am eating pasta? Well, the results are in, and I am now OBSESSED with my spiralizer and ZOODLES!!!

 

I typically spiralize 3-4 small/medium zucchini. I initially went and

Premium Slicer
Premium Slicer

bought the biggest fattest zucchini I could find, thinking they would make more zoodles quicker, but I figured out fast that I’d then have to trim down the girth of the zucchini to fit in this tiny spiralizer. Don’t make that mistake like me. Anyways, wash your zucchini and spiralize away! Within minutes you will have a healthy bowl of zoodles to toss in pesto, alfredo, marinara, etc!zoodle

 

Toss the zoodles in a frying pan with pesto on medium/high heat for a few minutes. Once zoodles are coated in pesto and heated up you’re ready to eat! (Literally, just minutes!) We like to add ground turkey & parmesan on top, or my favorite combo, a side of steak! Yum!!! (The pesto recipe is posted in a previous post!)

Turkey burger pesto zoodles
Turkey burger pesto zoodles

Also makes for great cold salads with some spiralized carrot and anything else your little heart desires!

Southwest Spaghetti Squash

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Ingredients:

  • 1 medium spaghetti squash
  • 1 Tablespoon olive oil
  • 1/2 red onion, chopped
  • 2 garlic cloves, minced
  • 1 jalapeno pepper, chopped small
  • 1 red bell pepper, chopped
  • 1/2 Tablespoon ground cumin
  • 1/2 Tablespoon oregano
  • 1/2 Tablespoon chili powder
  • Kosher salt
  • Black pepper
  • 1 (15 oz.) can black beans, drained and rinsed
  • 1 cup frozen corn, thawed
  • 1/2 cup freshly cilantro, torn/chopped
  • 1 Lime, to be squeezed

Topping:

  • Shredded cheddar cheese (optional)
  • More cilantro for garnish
Southwest Flavors
Southwest Flavors

 

Directions:

Preheat oven to 375 degrees F.

Cut squash in half long ways (they are very hard so take your time! Oh, and a serrated knife works great). Spoon out the seeds and discard. There are many ways to cook a spaghetti squash, I always go with one of these two. 1) Cover baking sheet with tin-foil and non-stick spray. Place squash cut-side down and bake. 2) Use slightly deeper dish, place squash cut-side down, and add enough water to cover the bottom—this steams the squash. Bake about 40 minutes, until “fork tender,” when you can easily pierce the outside. Both methods work about the same, but I like the flavor of method #1. Once cooked, scrape the spaghetti squash flesh with a fork (from outside towards the center) creating the “spaghetti.”

In a large skillet, heat oil over medium-high, add onion, garlic, jalapeno and red bell pepper. Sauté 2-3 minutes. Stir in cumin, oregano, chili powder, and salt & pepper–mix well. Stir in beans, corn, cilantro and lime juice–mix well. Add the “spaghetti”—keep outer shell if you want to “stuff” & serve. Or, if you’re eating this as a side it pairs great with lean ground turkey flavored with the same dry seasoning, garlic, onion, and red pepper.

If you want to stuff & serve, set oven to broil (high). Stuff each squash half with mixture and top with grated cheddar. Broil until cheese melts and gets brown, 1-2 minutes—don’t leave unattended long or you will make fire balls!

Sprinkle with remaining cilantro and BOOM! Time to enjoy!

 

Original Recipe: Here

 

Pumpkin Pancakes

Pumpkin Pancakes:

Ingredients:

  • 1/4 Cup 100% Pure Pumpkin Puree
  • 2/3 Cup Dry Oats
  • 1 Whole Egg & 1 Egg White
  • 2 Tbsp Low Fat Cottage Cheese
  • A dash of Vanilla Extract & Cinnamon

Prep:

Put all ingredients in a food processor or blender and mix until smooth. Use nonstick spray & cook like regular pancakes. Add favorite toppings & enjoy!!  I like to top them off with pumpkin spice & 100% pure maple syrup, yum!

Ch-Ch-Ch-Chia Seed Pudding

Here is an easy chocolaty dessert recipe I found two nights ago. I immediately made it since I happened to already have all of the ingredients. I was pleasantly surprised with the outcome and thought it was certainly worth sharing, especially to anyone trying to eat healthy, with a sweet-tooth:

                  • Ingredients:
                  • Chia Seeds
                  • Cocoa Powder
                  • Almond Milk (I use unsweetened vanilla)
                  • Cinnamon
                  • Honey

Prep:

Take 1/4 cup chia seeds, 3 tbs raw cocoa powder, a little less than 1 cup almond milk, a dash of cinnamon and honey, mix all ingredients in a bowl, place it in the refrigerator and let thicken. DONE! It’s that easy, enjoy!

Side notes: Rather than having to stir, I used a container with a lid and shook it until it was well mixed. I let it thicken for about 10-15 minutes in the refrigerator, tried it– Delicious! I forced myself to put the remainder back in the ‘fridge until the next day to see what it would become, and to my delight it was VERY thick & smooth! So my recommendation is to make it a few hours ahead of time so it has a chance to thicken. It’s a little heavy on the cocoa… you might want less. Since it wasn’t my recipe to begin with, I was more than happy to have an excuse to use that much cocoa :) You can read the benefits of chia seeds in a previous post of mine if you’re not sure what they are, or how AWESOME they are! Last, the recipe also called for a spoonful of coconut oil, but I skipped that part. Last, last, oddly enough, mixing this with protein powder in place of cocoa can also work for a “pudding” concoction. Enjoy!

 

Easy Lemon Protein Squares

These protein squares are quick & easy to make, and quick & easy to eat! Make them Sunday night and have the perfect snack for your busy week days. Rather than grabbing potato chips out of the vending machine at work, bring a bag of your healthier Lemon Protein Squares!!

I found this recipe on Jamie Eason’s LiveFit Recipes on BodyBuilding.com and just made a few minor adjustments: less Splenda (because I’m not a big fan of sweetener) and less lemon flavor (because I didn’t want to over lemon since I was using less sweetener). Feel free to adjust this to fit your tastebuds!

Ingredients:

  • 1 Cup Organic Oat Flour
  • 2 Scoops Vanilla Whey Protein
  • 1/4 tsp Salt
  • 1/2 tsp Baking Soda
  • Crystal Light Pure Lemonade – made w/ Truvia to avoid Aspartame — I used 3 of the single serving packets for 16.9oz water each *Recipe called for 4 packets*
  • 4 Egg Whites
  • 8 oz Baby Food Applesauce (or Regular Unsweetened Applesauce)
  • 4 oz Water
  • 1/4 Cup Splenda/Truvia *Recipe called for 1/2 Cup*

Prep:

Preheat your over to 350 degrees, check that your oven rack is in the center of the oven. Use non-stick spray to coat an 8×8 baking pan or glass pyrex dish (I only had a baking pan). Mix dry ingredients in one bowl, mix wet ingredients in another bowl, then add your wet ingredients to your dry, and mix together. Pour the mixture into your 8×8 pan/dish and bake 23 minutes.  For accurate nutritional count, cut your baked goods into 16 squares, with 2 squares being the recommended serving size. These are 86 cals, 1g fat, 10g carbs, and 9g protein. My version of the recipe had slightly less cals & carbs due to the cut back on Splenda & Crystal Light, but I still thought they tasted pretty good! Try it out and enjoy!!

 

 

Move of the Week – Core Reaches

Core reaches are a core exercise meant to strengthen the abdominal muscles. Begin by laying on your back, knees bent with your heels close to your butt. As you do the sit-up reach your hands between your legs until they pass the threshold of your calves, then lower back into the starting position. Do not use your hands in a rocking motion, but have them remain extended, palms facing the floor. The workout suggestion is 3 sets of 20 reps.

Using a Smaller Plate

Hi everyone! The topic for today is an easy way to cut down calorie intake without much effort. Sounds great doesn’t it?!  Okay, let’s face it, if you have extra storage of body fat, you know diet and exercise are the key factors to removing it. The term “diet” does not necessarily mean you should “go on a diet,” but simply make changes to the one you already have.

Today, I will discuss the simplicity of Using a Smaller Plate. Overall, in the past few decades portion size has significantly increased, along with obesity. Coincidence? I think not. My restaurant philosophy differs slightly from my at-home philosophy due to factors that you can easily change while at home, but not so easily while out. Let’s discuss the at home meal time scenario. Okay, so it’s time to grab a plate of food for dinner you’re (1) so hungry and (2) you love this meal, so (3) you reach in the cabinet and grab the largest plate you can find, then (4) you begin to load on the food—yum! Well, while you’re loading on the food, you’re (5) loading on the calories too. My suggestion to lighten the calorie load is simple, use a smaller plate.

As you (strategically) place food on your small plate, your portions will/should decrease in size. Now you can enjoy a taste of everything (the same tastes as on a large plate) without gorging on larger portions. Anyone who has seen me eat knows I clean my plate every time—as much as I take is as much as I eat. So if you’re anything like me, you will stuff yourself silly just to finish, and stuffing yourself (or myself) only leads to higher calorie consumption, which leads to longer workouts to burn them off, or fat storage.

So next mealtime when you reach into the cupboard, grab a smaller plate (or bowl!) and see if your meal tastes just as good off of that piece of dishware!