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Slow cooker Blade Roast

I’m still learning about all the different cuts of meat. I’m much better than I was a few years ago but sometimes it’s still a bit overwhelming or confusing when you get the grocery store and see all these different cuts.  I found blade roast on sale a few weeks ago and decided to give it a go in my slow cooker. It turned out amazing and is super easy to make!

Ingredients

  • 1-2 lb blade roast
  • 1 tbsp avocado or olive oil
  • 1/2 cup beef broth
  • 3 garlic cloves, minced
  • 1 tsp garlic powder

Directions

In a skillet heat oil on high. While it’s heating season meat with garlic powder. Place meat in the skillet and brown on both sides, approximately 2-3 minutes, or until it’s nicely browned. This will help lock in the juices. Add beef broth, minced garlic, and seared blade roast to your crockpot. Cook on low for 7-8 hours.

Pictured with butternut squash fries, recipe coming soon!

 

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5 Ingredient Thai Cabbage Salad

Cabbage, a mildly sweet flavored vegetable with many health benefits. You can find green or red cabbage at your local grocery store, normally sold by the pound. You can also find it bagged pre-shredded. It has health-promoting sulfur compounds and red cabbage contains an extra boost of phytonutrients. All varieties of cabbage are a low calorie, high fiber and vitamin packed, making it a great choice when it comes to weight loss.

I’m always looking for simple recipes that I can whip together quickly. This salad is just that! I’ve been meal planning for a long time blind to portion sizes, especially when it comes to vegetables. I was always under the impression that more was better. When beginning the Beachbody meal plan, I was finally able to put into perspective what a serving of vegetables looks like making it easy to make single or double serving portions.

Most of the time when I make this salad I make it single serving in a glass lock container to take with me to work. You can easily double, triple or quadruple this recipe to make it accommodate more people or to just have a container of it in the fridge. I know my boyfriend loves having cold salads in the fridge and because the cabbage isn’t cooked the dressing doesn’t make it soggy so it’s a great go-to recipe for that.

Ingredients

  • 1 cup of mixed cabbage, red and green shredded
  • 1/2 carrot, shredded *optional
  • 1/2 tsp sesame seed oil
  • 1 tsp coconut amino’s or low sodium soy sauce
  • 2 tsp rice vinegar
  • Sprinkle with toasted sesame seeds

Directions

Mix everything in a bowl. See, I told you it was simple! 😉

Yields: 1 serving

For my fellow fixers: 1 green, 1/2 orange + 1 tsp

 

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15 minute Healthy Bun less Big Mac Bowl

Healthy and Big Mac in the same sentence is hard to imagine right? Well let me tell you, it is possible! This will kick any Big Mac craving you’re having in the butt, keep your carbs low and help you stay on track with your goals.

There is a fun optional ingredient that some of you might think, “What the heck is that?” For that reason, I’m going to drop this awesome link so you can read all about one of my favorite healthy ingredient swaps… nutritional yeast aka nooch!

This recipe can be put on top of any of your favorite vegetables. I’ve tried it with spinach, spaghetti squash, and zoodles, but feel free to use anything you feel would compliment the beef or taste great in a Big Mac.

Ingredients

  • 1lb extra lean ground beef
  • 1 tbsp. avocado (or olive) oil
  • 1 medium onion, diced
  • ¼ cup low-fat low-calorie Thousand Island dressing
  • 3 tbsp. ketchup (or I liked to replace it with 3 tbsp. tomato sauce +2 tsp. coconut sugar)
  • 2-3 tbsp. yellow mustard
  • 2-4 tbsp. nutritional yeast (optional)*
  • Tomatoes, diced (fresh, not canned)
  • Pickles, sliced and halved

Directions

Heat oil in a large frying pan, add diced onions. Sautee onions until their translucent, approximately 3 to 5 minutes. Add ground beef, cook through and strain. Combine Thousand Island dressing, ketchup (or tomato sauce & coconut sugar) and yellow mustard. Add sauce and nutritional yeast to beef. If it’s not saucy enough for you, add extra dressing, tomato sauce/Ketchup, and mustard, 1tbsp at a time. Add diced tomato and pickles and stir. Serve with your favorite vegetable. Top with ketchup and mustard, also optional. If you’re on the 21day fix then follow the directions below for assembly.

For my fellow fixers: 1 red 1-2 green (customizable), .5-1 orange (depending on how many extra tablespoons you add to the recipe).

When you’re assembling the bowl, measure out your vegetable of choice, then the meat mixture, then the diced tomato & pickles.

*4 tbsp. of nutritional yeast = 1 protein. I personally use it to get that boost of B12 and feel that 4 tbsp. throughout the whole recipe doesn’t affect the protein count much in one portion, so I chose not to change my count.

 

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Protein Cake

Who doesn’t want to have cake for breakfast? This cake is so good that it can be eaten at any time of the day, not just for breakfast!

This cake has no carbs and no added sugar. It’s good alone right out of the oven, however, my favorite way to eat it is with Greek yogurt, fruit and a drizzle of honey. I’ve tried a few different sweeteners for this recipe; so far Vitafiber sugar-free sweetener leaves it with the best taste. I found stevia left an artificial aftertaste, and using no sweetener at all left the cake tasting flat. Vitafiber has a lot of great benefits to it as well

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For everyone out there on different protein shakes, give your protein a try! I’m sure that shakeology, ideal protein or any other companies’ protein could be a fine replacement. You can even add different flavors of protein to change up the flavor of your cake!

A few examples of different flavors:

Chocolate mint. Use chocolate protein with mint extract.
Birthday cake. Use birthday cake protein top with sprinkles before you bake it.
Strawberry. Use strawberry protein top with coconut “whip cream” and strawberries.

Have fun with the flavors, experiment!

Ingredients

  • 7 Egg whites
  • 1 tsp cream of tartar
  • 1 tsp of vanilla extract (or extract of choice, sometimes I leave this out)
  • a pinch of Himalayan pink salt
  • 1/8-1/4 cup of sweetener of choice
  • 1 scoop of your favorite protein powder

Directions

Preheat oven to 350. Leave out 7 eggs until they hit room temperature. If you want them to hit room temperature quicker, separate the yolks and whites. Once they’ve hit room temperature add them to your Kitchen Aid mixer or to a mixing bowl with all the other ingredients EXCEPT the protein. Using the whisk attachment whisk on high till egg whites hold stiff peaks. Then add protein to the mixture by gently folding it in with a spatula. Spray your pan, add meringue then bake for 15-20 minutes or until the top is golden brown.

For fellow fixers the whole cake it would count as 2 Reds (but really it’s so huge it’s hard to eat the whole thing!)

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Hemp Heart Tzatziki

What’s the first thing you think of when you hear the word superfood?

It’s great for you, right? Right, but also wrong. Many “Superfoods” that get spoken about are amazing for you, however, because they are so nutrient-dense this also means they are most of the time very calorie dense.

I’m always trying to get as much of that good stuff in as possible without breaking the calories. Hemp hearts are an amazing example of this. Just 3 tablespoons are 170 calories, 13 grams of fat, 3 grams of carbs, 3 grams of fiber, and 10 grams of protein! They’re also packed with vitamins and minerals. They can be added to your shakes, yogurt or recipes.

I found a lot of recipes online for Hemp heart tzatziki, however when calculating out how many calories per serving I almost hit the roof. In an attempt to lighten up this recipe up…

Ingredients

  • ½ cup hemp hearts
  • ½ cup plain Greek yogurt
  • 2 lemons, juiced
  • 2 garlic cloves
  • 2 Tbsp tahini
  • 1 Tbsp dill
  • 1 Tbsp mint
  • ½ English cucumber, julienned
  • Water (only if you need to adjust the thickness, 1 tbsp at a time)

Directions

Add the first 5 ingredients to your food processor or blender. I used my Blendtec twister jar since it’s a small recipe. Once everything is blended add fresh herbs and diced cucumber, sprinkle with a bit more spices as garnish and serve!

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Protein Chocolate Cherry Fudge Bites

Good day everyone!

I feel like a repeat myself so often but seriously…where does the time go? How is it already September? How did the first 18 years of my life feel like they were going in slow motion and now I can’t keep track of where my month went. All that being said, it’s clearly been too long since I’ve had the chance to post a recipe!

Tyler and I went on an all-inclusive the second week of March. We ate the same food every day for 7 days in a row, the same tasteless food. After 2 days I was over it and ready to get back to my kitchen. By the end of the vacation, we both agreed that we would rather I cook for us on vacation and have good food then go back to an all-inclusive for 7 days and be stuck eating what they feel is 5-star “quality.”

We got back on Monday morning at 1 something, waited forever for our luggage, and I had to be at work at 10 am that morning. No time for me to make lunches, that was for sure! I was so happy with my past self that decided to make a huge batch of chili and open egg roll bowls that I had lunches for the first few days I was back, which gave me time to sleep in!

The following Sunday I was back to regular meal prep and every Sunday since! I’ve made some really creative healthy meals in the past few months from Spaghetti Squash Pizza Casserole to Korean beef bowls. Did I mention the homemade BBQ Bourbon Sauce? I have so many new recipes to share.

Obviously, dessert is the most important so let’s start by sharing one of my favorite high protein snacks.

Chocolate Cherry Fudge Bites. 

Yield: 19 protein bites

Ingredients

  • 1/2 cup coconut flour
  • 1/2 cup unsweetened cocoa powder
  • 5 tbsp VitaFiber™ (or replace with honey/other sticky syrup)
  • 5 tbsp honey
  • 1/4 cup 1% milk (can be replaced with non-dairy milk)
  • 1 cup chocolate protein powder (approx. 100g)
  • 2-4 tbsp sunflower seed butter (or any nut/seed butter of choice)
  • 1/2 cup sun-dried cherries
  • 1/4 cup unsweetened coconut

Directions

Place cherries in your food processor and blend. I like to do this first so that the cherries are in little bits opposed to getting the odd large cherry chunk. Place the rest of the ingredients except the coconut into the food processor and blend until everything is well combine. It will look like dough but slightly more sticky. Using a spoon or ice cream scoop roll into equal sized pieces. Roll in coconut set them on a plate and refrigerate or enjoy!

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Healthy Tarka Daal

At the beginning of this year, I told myself I was going to make more vegetarian recipes. That lasted a whole month… haha. I woke up yesterday really craving some Indian food so I suggested to Tyler that we do healthy Indian food for lunches this week. Plus it gave me a chance to test out some new recipes.

One thing I love about Indian food is the fullness of flavors & the fact that there are so many varieties of Vegetarian dishes.  I had made butter chickpeas a few months back and they were delicious. Only negative about Vegetarian meals is the high amount of carbs when you’re macro counting.

I decided this time I was going to make actual butter chicken (with light coconut milk, of course) & Tarka Daal.

If you try this out don’t forget to leave a comment to let me know how it turned out!

Ingredients

  • 5 cups Chana Daal or yellow split peas
  • 6 cups water
  • 2 medium or 3 small tomatoes (diced)
  • 5-6 cloves garlic
  • Thumb size piece of ginger sliced into small matchsticks
  • 1 ½ tsp. ground cumin
  • 1 tsp. chili powder (or more to taste)
  • 1 tsp. salt

For Garnish

  • Handful of fresh cilantro
  • 1 onion, sautéed

Directions

Mix all the spices, fresh garlic, fresh ginger, and tomatoes in a bowl and placed it on the side. Rinse your chana daal or split peas several times then add to your pot along with the 6 cups of water. Make sure you use a pot that has extra room above it once you add the peas and water cause you will need the space to let it have a rolling boil. Add the small bowl of spices to the water & pea mixture and bring to a boil and stir once. Once it’s at a rolling boil start your timer for 20 minutes. At 20 minutes try the liquid for taste. At this time if you think your mixture is missing something you can add it here. (Extra chili powder, salt, cumin etc.) Let it boil for another 20-25 minutes or until at the texture you like. During the last few minute of the cook, sauté some onions with a bit of avocado oil or olive oil. Top with sautéed onions and cilantro. Serve with rice or alone.

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No Bake Chocolate Coconut Quinoa Cookies

These cookies are fast, easy and have few ingredients! Also no need to heat up your oven on a hot summer’s day, these babies are no cook!

Ingredients

  • 1/4 cup coconut oil
  • 1/4 cup pure maple syrup
  • 1/4 cup cocoa powder
  • 1/2 cup any seed or nut butter (I used sunflower seed butter ?)
  • 1/2 cup unsweetened coconut
  • 1 cup cook quinoa

Directions

In a sauce pan heat coconut oil, maple syrup and cocoa powder. Once well-heated add nut or seed butter, heat through. Remove from heat and add remainder of the ingredients.

On a cookie sheet covered with parchment paper, evenly drop cookies. These can be put in the freezer to chill or in the fridge. They come out much softer in the fridge but that’s how I personally like them!

 

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Corn Flake Crusted Chicken Strips

My idea of cooking for myself as a teenager was always microwaved KD or chicken strips from a box. I can defiantly say that my cooking & eating habits have changed, but one thing that hasn’t is my love for those classics. It takes me a bit longer to make them since nothing in my house comes from a box anymore, which just makes everything taste that much better!

I’ve made this recipe a few times and it’s always a hit to whoever I get the opportunity to feed it to. These are good without dip but can be served with honey, honey mustard or really anything you would dip chicken strips in!

Here’s a spin on healthy crispy chicken strips made with corn flakes.

Ingredients

  • 4-5 chicken breasts
  • 2 large eggs
  • ¾ cup whole wheat flour
  • 4-6 cups of corn flakes

Directions

Preheat oven to 400 degrees. Working in batches. Slice chicken breasts into strips and dip into whole wheat flour, set aside on a plate. I had quite a bit of remaining flour at the end, but having more helped make sure I was getting a complete coat easily. In another bowl lightly beat 1 egg and crush 2 cups of corn flakes in another bowl. I only use one egg and 2 cups of corn flakes because I don’t want to use more than I have to, so I’ll add to the bowls as I need more. Make sure to crush the corn flakes well because they will stick better to the chicken. Once your bowls are ready, dip flour coated chicken into the egg and then into the cornflakes to coat them. You may have to wash your hands in between, so make sure you’re not too far from the sink! Place on baking sheet and repeat until you’ve filled the sheet. Bake for 15-18 minutes.

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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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