Recipe: Banana Spice Walnut Protein Shake

Super Easy, Super Yummy – Filling & Fulfilling!

• 1 scoop vanilla protein powder
• 1 banana
• 1 TBSP PB2 Peanut Butter Powder (regular PB is just fine!)
• All spice, nutmeg, or cinnamon (to taste)
• 1 TBSP walnuts
• 1 cup of milk (your choice – I use almond/coconut)
• blend!

Recipe: Lasagna “Cupcakes”

By request, I’m posting a recipe for the Lasagna cupcakes that folks keep asking me about. It’s based loosely on something I saw on Pinterest…and am including only a base recipe — you can do with this what you wish!

This particular recipe is healthy, though not 100% clean eating as posted below. (check out my previous post on CLEAN EATS for the basics) I have, however, included the option to make this a clean meal – as I will be doing the next time I make it.

 

 

 

 

 

 

 

 

 

 

Base Ingredients (items to CLEAN this recipe up will be listed in ( ) and/or listed next to an asterisk*):

• All natural won ton wrappers – 24 total, 2 per cup, for a total of 12 “cupcakes” (*CLEAN wonton wrappers recipe)
• 1/3 lb ground turkey*, ground chicken breast*, or super lean (90-95% lean) ground beef – browned & seasoned to taste
• all natural NO SUGAR/NO SALT/NO PRESERVATIVES added tomato sauce/pasta sauce, or freshly made sauce *

(there ARE clean versions of pasta sauce in your regular grocery store – be sure to READ the labels.  As a general rule, there should be no more than 5 ingredients – not including spices – in anything on the shelf to be considered “clean”, from what I have come to understand.)

•  CHEESE: mozzarella (low moisture part skim), parmesan (NOT the kind in the can!), & ricotta (OMIT ricotta for sure if going for totally clean)  – one or all dependent on your personal preference. *BE SURE TO READ THE LABELS*. More on CLEAN DAIRY products here.

 

Base Directions (layering sequence is up to you)

Layer as follows in a NON-STICK cupcake pan:

• wonton/cheese/meat (or veggie – be sure to season the veggies first!)/sauce (about 1 tsp of each ingredient per layer)
• REPEAT, and top the 2nd layer with the freshly grated*/shredded cheese of your choice.
• Bake for 20 minutes on 375. Lest rest for 10 minutes before removing from pan.

Nutritional info for the wontons, as listed in this recipe are pictured below. Additionally, I found a great mix of freeze dried herbs that I’ve been using for alot of my meals.

 

 

 

 

 

 

 

 

 

 

 

NOTES:

I am BY NO MEANS an authority on clean eating, nor am I a nutritionist.  I’m just learning as I go along and trying to help offer up some better alternatives for every day foods that we love!

Clean Eats?

So, if you are following my journey…you have seen more and more about “clean” eating/meals/etc. The jist is that the foods considered clean are not (or VERY minimally) processed – with no added sugars, salt, or preservatives.  It’s not as hard to eat clean as you may think, which is why I’ve begun posing some of the recipes that I have begun incorporating into my journey. Not every canned good is un-clean, and not every “healthy” food is clean.

If you are interested in the basics – AND a great Clean Eating 101 quick spin-up, check out The Gracious Pantry.  This site has single handedly helped me begin to transform my food choices.  There are also TONS of  easy recipes.   Things like Skillet spaghetti, chocolate brownies won me over. YUM-OH!!! Of course, there are lots of other resources, but this site is so comprehensive…and the writing is smart & funny…and the foods are deliciously presented that it makes it easy for me to WANT to eat something clean.

I hope this will give you some food for thought. Gotta start somewhere, right?!?!?

And AS A REMINDER: NO amount of working out, weight lifting, running, etc…can compensate for a bad DIET!! This article is a MUST READ!! —->! http://jillfit.com/2012/06/26/6-reasons-cant-outtrain-bad-diet/

Mmmmm…MAPLE!

I FINALLY FOUND IT!! (I mean, I could always use 100% pure maple syrup, but I happen to love the rich flavor of agave. Can’t wait to see how this adds some depth to my fridge oatmeal!)

Recipe UPDATE: More Flavors of Refrigerator Oatmeal

I’ve been getting alot of positive feedback about the no-cook fridge oatmeal (be sure to check out the original post & flavors) – so decided that each time I make a batch with new flavors, I’ll post the recipe.  SO GLAD that folks are trying this and incorporating some delicious, nutritious, and CLEAN* yummy goodness into their meal plans.  I would LOVE to hear some of your flavor suggestions!

I thought of some of my very favorite foods/snacks/treats, and based this round of flavors on them.  Not surprising I ended up with two that included chocolate!  This has made me look very forward to my mornings 🙂

Just use the base recipe (found HERE) and add the additional ingredients. all measurements are approximate – I don’t measure anything!!

*please note: the use of flavored extracts is a personal preference to boost flavor and is not required*

 

   STRAWBERRIES DIPPED IN CHOCOLATE

• 1 TBSP cocoa powder
• 1/2 cup diced strawberries (fresh or frozen. NO SUGAR ADDED)
• smidgen of strawberry extract
• agave nectar (to taste – about 1 tsp)

CHOCOLATE COVERED RAISINS

• 1 TBSP cocoa powder
• 1 TBSP raisins
• 1 TBSP dark chocolate chips
• agave nectar (to taste – about 1 tsp)

*This one is not 100% “clean” – only due to the chocolate chips. You can forgo them if you want…I just like layers of flavor & texture.

PEACH-PECAN PIE

• 1/2 cup diced peaches (fresh or frozen. NO SUGAR ADDED)
• cinnamon, nutmeg, and/or allspice (liberally, to taste)
• 2 TBSP pecan pieces
• MAPLE flavored agave nectar (or 100% pure maple syrup – to taste)

PINA COLADA DAQUIRI

• 1/2 cup pineapple chunks (fresh, frozen, or canned. NO SUGAR ADDED)
• 1 TBSP coconut flakes
• smidgen of banana extract
• agave nectar (to taste – about 1 tsp)

CRANBERRY-MAPLE-WALNUT (not pictured. Sorry!)

• 2 TBSP dried cranberries (NOT CRASINS – lots of added sugar! Something all natural and NO SUGAR ADDED)
• 1 TBSP chopped walnuts
• MAPLE flavored agave nectar (to taste – about 1 tsp)

Recipe: Piña Colada, anyone?

I loveeeee a good “drink” in the morning!!

 

This is a quick protein smoothie I threw together this morning:

• Pineapple chunks
• small splash of premium OJ
• coconut flakes
• hint of ginger
• almond-coconut milk
• vanilla protein powder

ALSO decided this would be a good flavor for my fridge oatmeal.  Just use the base recipe, and add:

• 1/2 cup crushed or chunked Pineapple
• smidgen of orange extract
• coconut flakes

 

YOU’RE WELCOME!!! 🙂

The Awakening (a quickie)

I figured for posterity I would re-post here, a sentiment that I posted on another forum…because it was fitting for my journey overall – and since that’s why I blog – here ya go (paraphrased & edited for clarity):

I’ve come to the realization of WHY I was so hype about doing the 28 day weight loss challenge (the DietBet “game” I wrote about here) that I most likely won’t win: the purpose – as I see it – served to put some fire under my hyde and get me back on track. And hopefully KEEP me there!

I’ve been busting my bootay getting work-outs in 5x a week, faithfully journaling my food intake (almost always under my daily calorie goal), eating mostly clean meals… and the scale STILL forsakes me!! (yeah, still playing “the Numbers Game”) I’ve started back to my 5k training (3x a week), and spinning/cycling 5 miles + strength training on alternate days (2x a week)…and though the scale may not show it –  the inches do melt and my body shape transforms.

I guess I need to stop trippin, huh?

A fellow friend on the journey reminded me that my [particular] journey is a bit different because I’ve already lost over 100#.  This last 30-something I need to get off is making me fight for EVERY. SINGLE. POUND!!! and thought I’ve had a few moments of discouragement… I’m over it.

I’ve come a long way – more [weight] behind me than in front of me [to still lose], so if I don’t get to my 4% (the requirement for me to take home a share of the “Winnings” from the DietBet… I’M OK WITH THAT.

ONLY because I know I’ve given my all.

That said, my next short-term goal is to get under 200#… so this challenge has been the spring board to get me there, and It’s ALL GOOD!!

Recipe: Almond Joy Protein Shake

 

Sometimes I have a SUPER DUPER chocolate craving – and today it hit me hard. This turned out to be an AMAZINGLY filling, satisfying pre-workout shake this morning. You should try it!

• 1 scoop chocolate protein powder

• 1 cup Almond-coconut milk

• 100 calorie pack chocolate roast almonds

• Coconut Flakes (about 2 TBSP)

Recipe: Refrigerator Oatmeal (YOU WILL THANK ME!)

*editors note: I’ve create some new flavors of this wonderfully good stuff!* 

So I’d been hearing alot about the phenomenon of this “no cook” refrigerator oatmeal and there had been numerous posts on FB over the past few weeks & I decided to give it a go. (Google it for more info & recipe ideas)  I must say I am TOTALLY hooked on this stuff!!  It may sound odd, or seem weird, but the idea of pre-planning & pre-prepping (if you will) is a MUST for me to stay on course.

I’ve included the base recipe I use, as well as the different variations that I created based on what I already had in the kitchen. You’ll need small Mason jars or containers. 1 for each flavor you will make. I used small size/single serving plastic containers.

 

 

Base recipe:

1/4 cup old fashioned oats (NOT quick/instant)

1/4 cup no fat Greek yogurt (preferably PLAIN)

1/4 cup milk (whatever you have on hand – I use almond, almond-coconut blend, or rice milk)

1 TBSP chia seed (more info on this SUPER FOOD here)

1 TBSP organic agave nectar (organic honey or pure maple syrup will work just fine)

*please note: the use of flavored extracts is a personal preference to boost flavor and is not required*

I didn’t really measure anything after that, so I’m giving you the basics…

ALMOND JOY

(I updated my initial go at it because it was THAT good. Used coconut flakes in place of the extract I used the first time)

• cocoa powder (about 1 TBSP)
• coconut flakes (OR extract or BOTH – about 2 TBSP)
• 100 calorie pack of cocoa roast almonds (plain old almonds is fine!)

VERY BERRY

• mixed berries (fresh or frozen – about 1/2 cup)
• strawberry extract

CHERRY PISTACHIO RASPBERRY

• no sugar added dried cherries (about 2 TBSP)
• shelled pistachios (about 1 TBSP)
• raspberry extract (to taste)

PEACH WALNUT ALMOND

• peaches (fresh or frozen – about 1/2 cup)
• 100 calorie pack of almonds & walnuts
• almond extract (to taste)

APPLE CINNAMON WALNUT ALMOND

• apples (diced – about 1/2 cup)
• raisins (or dried cranberries NO SUGAR ADDED or BOTH – about 2 TBSP)
• cinnamon (to taste)
• 100 calorie pack of almonds & walnuts

Will be trying as many different flavor combos of this as I can.  The possibilities are TRULY endless!

Recipe: Peach Cobbler protein shake

 

This was a total fluke, but I’m adding it to my recipe file!!

 

• 1 scoop vanilla protein powder
• 1 cup peaches (fresh or frozen is fine)
• splash vanilla almond milk (or your milk of choice)
• plenty of cinnamon & a dash nutmeg
• 1/4 cup prepared oatmeal (plain instant is fine)
• agave nectar to taste (honey or pure maple syrup would also work fine