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Banana Oat Muffins

I was really happy with the way this recipe turned out. They’re defiantly best served warmed up so if you’re not eating them right out of the oven you might want to pop it in the toaster oven or microwave.

If I had to do one thing different I would probably cut the batch in half since Tyler doesn’t take anything but a hard boiled egg for breakfast.

Yields: 15 muffins

Ingredients

  • 3 small overripe bananas
  • 2 large eggs
  • 1 cup fat-free Greek yogurt
  • ¼ cup brown sugar
  • 1 ½ tsp baking powder
  • ½ baking soda
  • 2 cups oat flour
  • ½ cup semi sweet chocolate chips

Directions

Heat oven to 400 degrees. Using two small mixing bowls mix together wet ingredients in one and dry ingredients in the other and then combine. Lightly grease or line your cupcake pan with muffin liners and fill 3/4 of the way. You can add a few chocolate chips to top if you would like to. Bake for 15-20 minutes.

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Quinoa Crusted Chicken Parmesan

This week I decided to turn a classic healthy, made some quinoa crusted chicken Parmesan! Since the chicken is crusted in carbs I also thought it would be a good idea to double up on the vegetables with a side of steamed broccoli & Brussels sprouts.

Confession. I still haven’t tasted the dish yet cause I only prepared exactly what I needed, but there is no way this isn’t amazing. It looks amazing and smells amazing!

The chicken breasts I had were quite large so I cut them into 3-4oz pieces before I “battered” them with quinoa. As important as it is to eat good food it’s equally as important to portion your food correctly. Portioning them off before you cook them is a good way to control how much food you end up packing in your lunch or put on your plate at dinnertime.

This recipe is quite large. I was able to make 10 portions, and I had a bit extra quinoa left over.

Ingredients

Quinoa Crust

  • 1-cup quinoa, cooked
  • ¼ tsp. parsley
  • ¼ tsp. basil
  • ¼ tsp. garlic powder
  • ¼ tsp. onion powder
  • ¼ tsp. oregano
  • ¼ tsp. thyme
  • ¼ tsp. red pepper flakes
  • ¼ tsp. black pepper

Chicken

  • 5 large chicken breasts (10 small)
  • ¾ cup flour
  • 2 eggs beaten
  • ¼ cup parmesan cheese
  • 1 ½ cups mushroom meat sauce (or any tomato sauce)
  • ½ cup shredded cheese

Directions

Cook quinoa as directed on package. * Mix all spices together in a small mixing bowl. Once quinoa is slightly cooled add the spices and mix.

Preheat oven to 400 degrees.

Set out lightly greased baking sheet. Add eggs, flour, and a bit of the quinoa mixture into 3 small mixing bowls. (One in each bowl. Don’t add all the quinoa in at once cause you wouldn’t want to keep left over if it’s touched the egg.) Working in batches dip all the chicken breasts in the flour, egg and then quinoa mixture. I kept a clean plate next to me, dipped my chicken breasts into the flour washed my hands and then continued onto the egg step, once covered with quinoa place on baking sheet. Don’t be surprised if you have leftover ingredients in this step. Bake for 25-30 minutes.

Remove from oven, top with Parmesan cheese, mushroom meat sauce and sprinkle with cheese. Bake for 5 more minutes. Serve immediately or let cool & refrigerate for lunches!

*General rule I use when cooking quinoa is 1 part quinoa to two parts water.

Quinoa chicken Paresan

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Spaghetti Squash Veggie Bake

Do you ever look in your fridge and realize you have way too many veggies? I’m sure it’s happened to the best of us, I know I’ve been there one too many times. Thanks to my new meal-planning app this doesn’t happen to me as often as it used to!

I made this recipe for the first time about 3-4 years ago when I was living with a bunch of roommates. We had all these extra zucchini, peppers, broccoli and spaghetti squash. So I cooked everything, put a jarred pasta sauce on it put cheese on top and threw it in the oven! It was actually really good.

I figured I could make it better if I put some more planning into it the next time I made it. Here’s what I came up with, hope you enjoy!

Remember this recipe is highly customizable to use whatever ingredients you have on hand and if you don’t want to go through the trouble of making your own sauce from scratch you can use your favorite jarred pasta sauce!

Ingredients

  • 1 large spaghetti squash, cooked
  • 3 bell peppers, diced
  • 1 head broccoli, diced and lightly steamed
  • ½ recipe “Mushroom meat sauce”
  • ½ cups Tex Mex cheese, shredded

Directions

Start by cooking your spaghetti squash, either in the oven or in the microwave. Make the mushroom meat sauce recipe, set aside to simmer. Once your spaghetti squash is cooked remove from the oven and let cool for a few minutes, then shred it with a fork. Place it in a glass baking dish, spreading across the bottom, then add bell peppers and lightly steamed broccoli. Add the sauce, then cheese. Bake for 15-20 minutes. Set oven on broil until the cheese is how you like it. (I like mine a bit crispy, I find it adds a lot of extra flavors!)

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Mushroom Meat Sauce

I’ve been waiting for the day that I found a meat sauce recipe that Tyler really loves. His normal response when I ask him how the sauce is, “You should ask my mom for her recipe.” I get that some things are just never quite as good as your mom’s, I feel that way about some things too. Sometimes even with the recipe it still doesn’t taste like your mom made it.

I don’t give up on trying, though. I originally made this recipe a week or so ago and I canned 2 large jars of it. Some got eaten just like that and we also used it on zucchini noodles. It turned out so good! I’m sure if you’ve been following my Instagram you can see my newfound love for zucchini noodles.

So this time when I asked him what he thought of my tomato sauce, he didn’t answer right away. He actually went for seconds first and then told me it was really good! Yay!

Serves: 8-10

Ingredients

  • 1 tsp. avocado oil
  • 1 medium onion, diced
  • 1lb lean ground meat (chicken, turkey, or beef)
  • 1 package mushrooms, sliced
  • 2 cans diced tomatoes
  • 1 can tomato paste
  • 5-10 fresh basil leaves, chopped

 

Directions

In a large pot, heat avocado oil, add the diced onions. Sautee the onions until they are translucent, about 5 minutes. Add meat and cook through. Once the meat is the cook, drain any fat in the pot, and then add mushrooms. Once mushrooms are cooked add the remaining ingredients. Bring to a boil, then reduce to a simmer until desired thickness.

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Slow Cooker Butter Chickpeas

One of my goals this year is to include more meatless meals into our diets. We eat A LOT of chicken & shrimp! I feel it’s important not to eat the same things at every meal as I tend to get bored of food I eat too often.

I also love the simplicity of my slow cooker. It gives me the ability to put something on and leave it for a few hours while I’m making other meals for our week. I usually make about 3-4 meals a week. 2 meals on Sunday (one double recipe for our weekday lunches and one regular 4-6 serving recipe for Sunday, Monday and Wednesday evening), one on Tuesday & Thursday after work. Since I finish work earlier on those days it’s actually possible to come home and have a meal ready by 6:30. If I don’t pre-make our Monday and Wednesday night meal we end up eating at 8:30-9 and that just feels way too late to eat.

Tyler took me for my first Indian food experience for our 4 year anniversary back in May. He kept talking about his favorite Indian restaurant; Maison India. I was finally brave enough to ask him to go try it out. I absolutely loved the food, the service was amazing and the restaurant had a beautiful ambiance. My favorite was their butter chicken, so sweet and delicious, and their saag paneer. A friend of mine posted a similar recipe recently and it sparked my curiosity. I did some digging around Pinterest and found what I was looking for – the slow cooker version. It’s practical all the same ingredients just cooked over a longer period of time to let the sauce seep into the chickpeas.

As you all know I always tend to modify my recipes. I felt there was a lot of sauce for the only one can of chickpeas so I used 1 x 28 oz. can and 2 x 19 oz. can. I also normally always soak my chickpeas and make them fresh cause canned has so much sodium, but this week I forgot to soak them the night before so I had to use canned this time around. The original recipe also called for tofu but we’re not really tofu eaters so I excluded that from my recipe.

 

Ingredients

  • 2 28 oz. can garbanzo beans, well rinsed and drained
  • 1 tsp. olive oil
  • 1 large onion, diced
  • 4 garlic cloves, minced
  • 1 can coconut milk (I used light but you could use regularly)
  • 1 cup tomato puree (I used diced tomatoes and put it through the magic bullet to puree it)
  • 1 tbsp. garam masala
  • 1 tbsp. curry powder
  • 1 tsp. chili powder
  • ½ tsp. ground ginger
  • salt/pepper to taste
  • ⅛ cup cilantro, finely chopped for garnish
  • 1/8 cup Greek yogurt, for garnish

Directions

In a saucepan, heat the olive oil over medium heat and add the onion. Sauté until onion is translucent about 5-7 minutes. Add in the garlic and stir. Whisk in the coconut milk, tomato puree, garam masala, curry powder, chili powder, ground ginger and a pinch salt/pepper. Cook until slightly thickened, about 5-8 minutes. You can cook the sauce longer if needed. Place chickpeas in the base of slow cooker. Pour the sauce on top. Cook on low for 4-5 hours until thickened. Before serving, garnish with cilantro & a touch of Greek yogurt. Can be served with rice and naan.

Note: If you’re cooking soaking your own chickpeas you will need to precook them in a pot for about 45 minutes or increase the cook time in the slow cooker by an hour or until chickpeas are tender.

Please see original link for tofu instructions!

Original Link: http://delishknowledge.com/slow-cooker-butter-chickpeas/

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Chipotle Shrimp with Cilantro Lime Sauce

Two nights a week I finish work late so making a meal when I’m only getting home at 7:30 seems like such a horrible chore. As much as I love to cook sometimes I just don’t want to and after work is one of those times. Using this meal-planning app I’ve been able to be strategic about what meals I’m making which nights. So I know that on the nights I finish later I need a 15-20 minute recipe that I can make as soon as I walk through the door. On the nights I don’t have a plan I feel it’s a lot easier to cave into my boyfriend’s Subway request.

I’m happy to say that tonight was my first REALLY fast & really well planned out weeknight meal! I look forward to many more of these 15-minute recipes!

Ingredients

Chipotle Shrimp

  • 1 lb. Shrimp, deveined & tails removed
  • ½ tsp. chipotle powder
  • ½ tsp. chili powder
  • ½ tsp. ground cumin
  • ¼ tsp. ground coriander
  • ¼ tsp. salt
  • ¼ tsp. paprika
  • Pepper to taste

Cilantro Lime Sauce

  • ½ cup Greek yogurt
  • 1 tbsp. lime juice
  • 1 garlic clove, minced
  • 2 tbsp. cilantro, finely chopped
  • Salt and pepper to taste

Garnish

  • ½ cup red cabbage, shredded
  • 1 avocado, cubed
  • Cilantro

Directions

In a small bowl combine all spices from “chipotle shrimp” portion of the recipe. Devein and remove the tails from shrimp and add to a pan with avocado oil. Sprinkle spices over shrimp and cook through. Mix all the ingredients from the cilantro lime sauce. I place all the ingredients on the table and we serve ourselves! Enjoy! ☺️

 

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5 ingredient Coconut Macroons

Every now and then I get cravings for coconut cookies. I’ve tried multiple recipes and have had some devastating experiences. Some have looked like flatted pancakes and others have just tasted horrible. Finally, I stumbled across this simple few ingredient recipe. I originally made them without the honey but found that it felt like it was missing a bit of sweetness.

If you only have egg whites and shredded coconut this recipe would still work if you were looking for a healthy treat to satisfy your sweet tooth!

Ingredients

  • 4 eggs whites, room temperature
  • 1 1/3 cup unsweetened shredded coconut
  • 1/4 cup vanilla (or coconut) protein powder
  • 1 tbsp. chocolate chips, melted*
  • 1 tbsp. honey*

*Optional

Directions

Heat oven to 325 degrees. Place egg whites in bowl or kitchen aid mixer. With whisk attachment or hand blender, blend on high until egg whites form soft peaks. Add shredded coconut and protein powder and fold into the egg gently. Scoop out into even size 1″-2″ rounds. Bake for 8-10 minutes or until lightly browned. Once out of the oven drizzle with a bit of chocolate. Drizzle with honey right before you serve.

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Zucchini Noodle Pad Thai

Who loves Thai food? ME!!!! I can’t get enough Thai food. Our whole week this week was planned with Thai inspired meals. I’m really excited about my Christmas gift to myself, a vegetable spiralizer, so we replaced noodles with zucchini.

Tyler told me this could be the best meal I’ve made so far!

Serves: 4

Ingredients

  • 1 pound shrimp
  • 4 medium or two large zucchini
  • 3 stalks green onion
  • 2 tbsp. avocado oil
  • 1 bell pepper
  • 2 eggs
  • 3 cloves garlic, minced
  • 4 cups bean sprouts
  • 1/2 cup cilantro
  • 1 lime, sliced
  • 1/4 cup rice vinegar
  • 3 tbsp. fish sauce
  • 4-5 tbsp. ketchup
  • 1 tsp. chili powder
  • 3 tsp. garlic child sauce

Directions

In a small bowl combine ingredients for the sauce (vinegar, fish sauce, ketchup, brown sugar, chili powder, chili garlic sauce), then set aside. Cut the zucchini into noodles by using a vegetable spiralizer tool. Heat a large pan over medium-high heat. Add avocado oil (save the other half for later). Then add zucchini noodles and cook for 2-3 minutes or until the zucchini noodles are tender. Don’t overcook the noodles; you want them to be a little bit crunchyLet the noodles rest for about 3 minutes allowing as much moisture as possible to release. Remove the noodles from the pan and drain any excess water.

Carefully wipe the same pan to remove the excess water, and then re-heat the pan on medium high heat. Add the remaining olive oil and garlic. Cook the garlic until soft, about 30 seconds. Add the shrimp and cook until shrimp is tender and cooked through, approx. 3 minutes. Add the bell peppers and green onions. Cook for about 1-2 minutes or until tender. Add the egg and stir in with the vegetable until the egg is completely cooked. Add the zucchini noodles back into the pan, and then add the sauce. Cook for about a few more minutes or until the zucchini noodles are heated through. Stir in the bean sprouts. Serve the warm zucchini pad Thai noodles cilantro, and lime wedges.

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BCAA Gummies

I’m back. It’s hard to believe it’s been more than 2 months since my last post. My goal in the upcoming year is to double the number of recipes I have on my blog & post more consistently.  I’m two weeks away from finishing school for the semester (I can’t wait!!) I really didn’t expect how busy it would make me. I’m looking forward to finishing so I can have a break.

One evening before bed I fell across this BCAA gummies recipe. I can’t seem to find the link anymore but I will post a link at the bottom of this post to a similar article from the same website. I didn’t want my gummies to taste grainy so I decided to use more water and BCAA’s than the recipe called for. I had rubber molds from the summer so I used that to form the shapes. However, if you don’t have any molds you could use a cookie sheet that has an edge and let them get solid. Then you can take small cookie cutters and cut out shapes or just use a knife and cut into squares.

I got 10 large dummies total; 5 gummies = 1 Severing

30 Kcal 0 fat 0 carbs 6 protein

Ingredients

  • 2 scoops BCAA’s of choice (I used nutrabolics fruit punch flavor)
  • 3 pouches Knox gelatin
  • 1 cup of warm water

Directions

Put warm water in saucepan and mix in BCAA’s and the gelatin packs. Stirring frequently at high heat for about 5-8 minutes or until slightly thickened. It was still pretty liquid when I put it in the fridge and it had completely set to a good texture within 25 minutes.

Hope you enjoy!

Source: http://www.bodybuilding.com/fun/anna-sward-protein-jello.html#one

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Gluten Free Protein Pumpkin Bars

Of course, it’s that time of year again and what better way to celebrate fall then some good old apple picking! In the past few weeks, I started going back to school… for the first time in almost 10 years. Learning how to balance my life with work, school, gym, meal prep, my family and my friends has defiantly been a challenge for me.

When my good friend asked me to go apple picking with her and her fiancé I thought it would be a good opportunity to take a pause from my studies and spend some time with my friends and my man. Obviously, at the end of this adventure, we were left with a MASSIVE bag of apples and I couldn’t help but buy myself a huge pumpkin!

There is nothing like fresh pumpkin. Not only is it more nutritionally better for you, it also tastes better than canned. That being said if you don’t have fresh pumpkin on hand you can use canned. I will give macros for this recipe based on using fresh pumpkin.

Don’t be surprised if you see a lot more pumpkin and apple recipes in the next few weeks cause I have a lot of fresh pumpkin and apples that I wouldn’t want to go to waste.

127 Calories, 4 grams fat, 16 grams carbs, 7 grams protein, 8 grams sugar.

Yield: 12 bars

Ingredients

  • 1 cups oat flour (I used quick oats & ground them in a blender/magic bullet)
  • 1 1/2 scoops of Vanilla protein whey isolate
  • 3 eggs
  • 1/2 tsp. salt
  • 1/2 tsp. baking soda
  • 2 tsp. cinnamon
  • 1/4 tsp. ground ginger
  • 1/3 cup brown sugar
  • 1 1/3 cup pumpkin puree
  • 1/2 tsp. vanilla extract
  • 2 tbsp. chopped walnuts or you could use pecans
  • 2 tbsp. semi-sweet chocolate chips, melted and drizzled on top

Directions

Heat oven to 350. Mix all dry ingredients in a small bowl except chocolate chips and nuts. Then mix eggs, pumpkin, and vanilla together until well incorporated. Mix dry ingredients in with wet ingredients, mix well. Grease a 9×9-baking pan and pour in your batter. Place chopped nuts on top of the batter. Place in the oven and let it bake for 23-25 minutes. Let cool then drizzle melted chocolate over squares. Chill for 10 minutes in the fridge then cut into 12 equal bars. Enjoy!