Protein in the AM is key for me. It helps keep me feeling full all day and studies have shown that it helps reduce food cravings. I also struggle with getting veggies in the early part of the day. If you are on the go each morning this is a great recipe to have prepped on Sundays and you can grab and go. Here is one of our go-to, kid-friendly, hubby-approved morning recipes.
1-2 cups of veggies, your choice. I tend to use cherry tomatoes and organic spinach
4-6 slices of turkey bacon, nitrite free bacon OR chicken sausage (just enough to fill the bottom of the cups)
1/2-1 cup of mozzarella or cheese of your choice
salt and pepper to taste
1. Preheat oven to 350 degrees. Spray nonstick oil on muffin pan. For this recipe, I'm using a regular size muffin pan. You can do mini l, but your times will change.
2. Precook your meat and line the bottom of each tin.
3. Add veggies.
4. In a bowl, whisk together eggs and pour into each muffin tin. Should be about 2/3 full.
5. Top with cheese, salt and pepper. *Note: feel free to add herbs like basil and any seasoning that you love. I've even done nutritional yeast and it's delicious.
6. Bake 25 minutes or until center is set. They will rise a little.
Serving size is 2 muffins.
For my 21 Day Fixers, 2 Muffins= 1 red, 1/2 green, 1/2-1 blue
Share with your friends and I would love to see your different variations.
Craving something a little sweet, but don't want to give in to all the sugar? Here is my go-to craving buster.
1 cup quick oats (If you have old fashioned, do a quick pulse in the food processor)
Handful ofchocolate chips
1. Mash bananas with a fork or muddler.
2. Mix in oats and chocolate chips.
3. Bake at 350 for 15 minutes.
Makes about 9 cookies.
Short, simple, delicious.
These are an addictive, new favorite in our house. They don't have that dense gluten free texture, but are actually muffin texture. Soooooo yummy and kid friendly.
1 cup all natural, smooth peanut butter or almond butter
2 ripe bananas, mashed
2 eggs, room temperature, beaten
4 tbsp honey (Add one more if you have a sweet tooth)
1/2 cup unsweetened cocoa powder
1/2 tsp baking soda
1/4 tsp baking powder
1/4 tsp fine sea salt
*Optional: 1 oz. mini chocolate chips
1. Preheat oven to 350 degrees and line a muffin tin with liners or oil.
2. In a large bowl, combine peanut butter, bananas, eggs, and honey. Use a mixer until well-combined and smooth. Add cocoa powder, baking soda, baking powder, and salt. Mix with spatula until combined, then use mixer until very well-combined. Batter should be soft, thick, and smooth.
3. Divide batter into muffin pan. Shimmy pan to even out batter. Sprinkle optional chocolate chips evenly on top.
4. Bake 22-25 minutes or until muffins spring back when touched in the center.
This recipe has all of my favorite fall/winter flavors and it's made in one skillet. While this recipe has a little more prep work than my usual dinners, it's so worth it. My husband works most nights, so we always save this for a night that he's home. We love to cook together and with him chopping the veggies and me in charge of the skillet, it's a fun date night in activity for us. Plus, it's because of him that we added more bacon and it's delicious. 😍
4-6 slices of bacon, nitrite and nitrate free, chopped
1 lb chicken breasts, cubed
3 cups Brussel sprouts, trimmed and quartered
4 cloves garlic, minced (2 tsp)
2 apples, peeled, cored, cut into 3/4 inch cubes
1 medium onion, chopped
1 sweet potato, 1/2 inch cubes
2 tsp fresh thyme or 1/2 tsp dried thyme
1 cup chicken broth
1/2 tsp black pepper
1 tsp cinnamon
1 tsp salt
1 tbsp olive oil
1. In large skillet (we used cast-iron), medium-high, cook chicken cubes for 5-8 minutes with 1/2 tsp salt and pepper. Remove to a plate and set aside.
2. Turn skillet down to medium-low, cook bacon until crisp. Transfer bacon to a paper towel using a slotted spoon. I placed my paper towel on top of the chicken. Leave 1 1/2 tbsp of bacon grease in pan, remove extra.
3. Skillet goes back up to medium-high, add in brussels, sweet potato cubes, onion, and remaining 1/2 tsp of salt. Cook until onions are translucent, 10-15 minutes.
4. Stir in apple cubes, garlic, thyme, and cinnamon. Cook for 30 seconds then add 1/2 cup chicken broth. Bring to a boil and cook until absorbed. (2-5 minutes). Add chicken and the rest of the broth in and cook until it's absorbed as well. (2-5 minutes). Stir in bacon.
I am absolutely loving my December: Balancing It All group. I am thrilled that I got to create the workouts for that group and gather up and doctor some delicious recipes. December is a month unique to itself because of holiday parties, travel, and family time. January on the other hand is when most people buckle down on new goals. Therefore, I'll be going back a little bit to my Beachbody roots.
Here's the real reason why: Beachbody covers all the bases and they do it with excellence. Need a different workout for everyday of the week? Covered. Need a full, detailed, specific, no questions needed meal plan? Covered. Need help balancing your blood sugar, curbing cravings, and fueling your body? Covered. Need online streaming? Covered. Need daily support, accountability, and love. I've got you covered there too. :) So you see, me pairing up with BB lets you have the details and plans AND have me investing in you daily. It lets me focus on your success and helping you anyway I can.
How do you know if this group is for you?
-Have you tried to lose weight on your own and given up after just a few weeks?
-Are you so confused by all the "rules" about what to eat and what not to eat that you don't know where to begin?
-Are you prepared to be disciplined even when you lack the motivation?
-Will you let me help you make the lifestyle changes needed for a balanced life, not just a challenge?
-Do you need someone to be your supporter and encourager? Someone who is knowledgeable, but also a loving friend?
If your answers to those questions is a resounding "yes", then let's get started.
Here is how it works:
We schedule a free 15 minute phone consultation to determine your goals and talk about your specific situation. Examples of questions I will ask: What type of workouts do you like/not like? What physical or mental limitations do you have? What's worked or not worked in the past? How can I best serve you? After that, I will suggest a Beachbody program that is tailored to your goals and that I have personally tweaked to your story. Your commitment consists of purchasing a challenge pack, which will include your program, a 30 day supply of Shakeology (more on that later), a 30 day free trial to Beachbody On Demand that has access to hundreds of workouts, a full meal plan, and plenty of bonuses. Your purchase secures your spot in the group and me as your coach. I become your coach for FREE.
Extra perk: just for logging 3 workouts a week and 5 Shakeology pics, you are entered in to win your portion of a 3 million dollar BEACHBODY Health Bet pool. How fun is that? Talk about bonus!
What does me being your coach mean?
As many of my clients and now friends will say, I am your coach for life. Whether you stick with a Beachbody program, only drink your one bag of Shakeology, or stay for life, I am your biggest cheerleader. I LOVE investing in people who desire a lifestyle change. I will be there with you every step of the way. If something works and it's time for a change, we will figure it out together. If something doesn't work, I will work tirelessly alongside you until we find what does. That's for as long as you want me to be a part of your journey. However, it all starts with daily check-ins on the BB app during our 4-5 weeks together.
What does your actual commitment to this group look like day to day?
-You do your workout. Most are around 30 minutes a day.
-You drink your Shakeology EVERY day.
-You follow your meal plan as closely as you possibly can.
-You log those things on the BB app for accountability and my ability to track your progress.
-You show up to support those who are working hard alongside you.
-You tell me when something isn't going right or you tell me when something is going well.
We are on this journey together and I want you to have a rocking 2017. The group starts Monday, January 9th and ends February 5th.
Email email@example.com if you would like to set up your free phone consultation. Slots are limited so email promptly.
Average cost for your challenge pack: $147
Normally my breakfast is pretty boring. I eat scrambled eggs, oatmeal, and drink some coffee (half-caff). ;) I was determined to find something different that would please not just my no sugar added palate, but my husband's desire for some normal food. Lol.
i actually made this 2 different ways, one with whole wheat pastry flour and one with gluten free. I also want to try it without adding the sugar, so I will update as soon as I do. I did use coconut sugar which is better on the glycemic index than cane sugar. It's also less sweet, but no one can tell.
This recipe is husband approved, regular and gluten free, and toddler approved.
1 tbsp ground flax seed + 3 tbsp water ("flax egg")
5 medium sized bananas, mashed (approx. 1 3/4 cup)
1/4 cup maple syrup
1/4 cup coconut oil, melted
1/3 cup cane sugar or coconut sugar
1 tsp vanilla extract
1 tbsp apple cider vinegar
1 tsp cinnamon
1/2 tsp salt
1 1/2 tsp baking powder
1 1/2 cups quick oats
1/2 tsp baking soda
1 cup white whole wheat flour OR gluten free flour (I used Trader Joe's)
1. Preheat the oven to 360 degrees. Lightly oil an 8x8 pan.
2. In a small bowl, stir flax and water. Set aside to thicken and make your "flax egg".
3. Mash bananas in a large bowl. I used a cocktail muddler, but a fork works. Add in "wet" ingredients: maple syrup, melted coconut oil, sugar, vanilla, apple cider vinegar, cinnamon, salt, and baking powder.
4. Give "flax egg" an extra stir so it's fully combined. It will still be a little grainy. Add to wet ingredients. Whisk or use an electric mixer until smooth.
5. Add oats. Stir.
6. In a small bowl, mix flour and baking soda, then add to the rest of the ingredients. Gently fold in with a spatula until combined. Let rest 1 minute.
7. Add to pan and smooth the top.
8. Bake 35-40 minutes or until a toothpick in the center comes out clean. (Our magic time was 38 minutes).
The original recipe credit goes to Cesar's Kitchen.
I LOVE cheese and broccoli together. However, it isn't always the healthiest. Same goes for the traditional holiday Casserole with rice, Cheez Whiz, and cream of mushroom soup... NOT healthy. So, I did some research and decided to not completely overhaul this recipe into something unrecognizable, but to make it just as delicious but eliminate the processed yuckiness.
1/2 medium onion, diced
1.5 cups cooked quinoa (I rinsed mine and cooked it in water, but feel free to use veggie/chicken broth for more flavor)
2 heads of broccoli or 1 lb.
1 tbsp butter or oil
1 carton of Pacific organic cream of mushroom soup (nothing artificial!!!)
1 cup milk (I used unsweetened almond milk)
1 cup sharp cheddar cheese, shredded. ($ note: it's always less expensive to shred your own)
1. Preheat oven to 350 degrees and grease a medium or large baking dish with butter or oil.
2. In a large sauce pan, heat butter and add onion. Sauté about 3 minutes or until translucent. Add chopped broccoli and sauté. Add salt and pepper to taste, about 1/2 tsp each. Cook 3-15 minutes depending on how you like your broccoli. I cooked mine longer but it still had a nice crunch.
3. Add in cream of mushroom and milk. Stir in cheddar until combined. Add in quinoa. Stir again. :)
4. Pour into baking dish and top with a little extra cheese.
5. Bake at 350 for 10-12 minutes. If you decide to make this in advance and store in the fridge, wait to bake until needed and then cook at 350 for 30-40 minutes.
Y'all, I am going to be real and just tell you that this is worth the effort. This recipe is amazingly delicious and I don't know how I've lived without it my entire life. Sounds like I'm exaggerating, huh!?! Try it yourself and see. 😍
12 slices of bacon, nitrate and nitrite free. (If you want to go Whole 30 style, make sure there is no sugar.)
2 large sweet potatoes, peeled and cut into rounds (1/4")
2 tbsp coconut oil, melted. (1 tbsp for potatoes, 1 for brussels)
3 cups Brussel sprouts, quartered or chopped
1 large onion, sliced thin
1/2 cup full fat coconut milk
1/2 tsp + salt (I use Himalayan pink salt)
1/4 cup nutritional yeast
1/2 tap garlic powder
black pepper, to taste
1. Preheat oven to 425. Grease a 9x13 pan with coconut oil and line a baking sheet with parchment paper.
2. Cut bacon into 1" chunks and cook in a large skillet until crisp. (I used a large cast iron). When finished, place on a paper towel to drain. Reserve 3-4 tbsp of bacon grease to use for onions.
3. Toss sweet potatoes, coconut oil and salt to taste. Line the bottom of the 9x13 dish with rounds. They can overlap because they do shrink a little and this will be the "crust" of your casserole.
4. Toss Brussel sprouts in coconut oil and salt to taste. Place in a single layer on the baking sheet.
5. Bake sweet potatoes and Brussels. It took approximately 30 minutes for sweet potatoes and 20 for brussels.
6. While those are baking, start caramelizing the onions in reserved bacon grease. I cooked them on low-medium heat for approximately 25 minutes to bring out the most flavor. I also added a pinch of salt.
7. While all of this is cooking, whisk your eggs, coconut milk, nutritional yeast, salt, pepper, and garlic powder together in a separate bowl.
8. Once you've removed your sweet potatoes and Brussel sprouts from the oven, lower the temperature to 400. Layer the brussels on top of the sweet potatoes.
9. Remove onions from grease with a slotted spoon and place over brussels. Top that with your bacon chunks. Finally, pour egg mixture over to cover.
10. Bake at 400 for 25 minutes or until center is set and edges are brown.
I cut the casserole into 8 slices since I usually eat larger portions for breakfast. You can easily make 12 slices and it lasts for 4-5 days in the fridge.
I grew up eating pumpkin bread, you know, the recipethat came off the back of Libby's pumpkin. ;) After years and years of trying to eat healthier and with no refined sugar or wheat, I knew I had to switch it up. We've made this bread for the last 3 years and I officially love it more than the original.
A few notes...
I use almond meal from Trader Joe's. It's not super fine, so be sure to get the blanched fine almond flour for less crunch and texture.
The bread isn't crazy sweet like a dessert, so if you would like it to be simply add more maple syrup.
The salt in the recipe is for more of a savory flavor as well, so feel free to do a little less to focus on the sweetness.
1 cup almond flour
1/4 cup coconut flour
1/4-1/2 tsp sea salt (I use Himalayan pink salt)
1/2 tsp baking soda
1 tsp cinnamon
1/2 tsp pumpkin pie spice
3/4 cup pure pumpkin puree
1/4 cup maple syrup
1/4 cup coconut oil, melted
3-4 large eggs
1. Preheat oven to 325 degrees.
2. Grease one bread pan with coconut oil or coconut oil spray.
3. Add all dry ingredients in a small bowl and mix until blended.
4. Combine all wet ingredients, including pumpkin purée to a large bowl. Mix thoroughly.
5. Add the mixed dry ingredients to the wet and stir until combined.
6. Bake for 45-60 minutes or until toothpick entered into the center comes out clean.
i hope y'all enjoy this recipe as much as we do.
Original recipe from www.draxe.com
I am always talking to moms about how to get our toddlers to eat. It seems like a universal issue and everyday is a completely different battlefield. I am so grateful that I came across this recipe from The Nourished Seedling.
Up until this point, Calista wouldn't eat pasta. We run out of carb options quickly in this household. Reminder: this is the kid who can eat 7 of my "Baby Pancakes" in one sitting, with a banana and as many scrambled eggs as I eat. 😳
My concerns for her food are usually in finding ways to get spinach into her (hello iron), healthy fats (babies neeeeeeeed these), and carbs and protein at every meal. No pressure.
Enter Spinach Avocado Pesto Pasta.
10 ounces pasta (I used whole wheat rotini for her, but also have done it with zoodles for Tim and I)
1 cup raw spinach (I use organic from Costco)
1 medium Avocado, ripe
1 cup shredded parmesan
1/4 cup raw cashews (unsalted, I get the pieces from Trader Joe's)
1 tablespoon olive oil
1 tablespoon water
1 clove roasted garlic (takes the bite out)
3/4 tsp salt (Himalayan pink salt)
1/2 tsp fresh lemon juice
1. Bring water to boil for pasta. Cook pasta according to directions.
2. Quickly sautée the garlic in tbsp of olive oil just long enough to mellow the flavor.
3. Place all other ingredients, including garlic, into a food processor and pulse until smooth.
4. Add to pasta and mix.
This makes 4 adult size portions.
So far, in less than one week, we have had this twice and every time Calista ends up eating a full serving. Happy mama!