Monday, February 17, 2014

Clean Chicken Parmesan with Spaghetti Squash

You've heard spaghetti squash is a great substitute for pasta, and you've lugged one home from the store (I get mine at Giant). Now what do you do?
Just about any way you can think of to apply heat can be used to cook spaghetti squash. Here's how I do it. 
Like any winter squash, hacking it up takes muscle and a sharp knife or cleaver. It's also a bit more work to scrape out the seeds and pulp when they are raw.

Method: Just get in there and cut it in half (lengthwise). You don't want to cut it up too small unless you want short strands. Scrape out the seeds and pulp as you would with any squash or pumpkin.

Bake rind side up about 30 to 40 minutes at 375 F.
Microwave 6 to 8 minutes (let stand for a few minutes afterwards)

Separate strands by running a fork through in the "from stem to stern" direction.
Now that you've got the low down on the squash, here's the rest of the recipe...
(2) 8 oz chicken breasts, raw
1 egg white
¼ cup unsweetened almond milk
¼ cup Panko bread crumbs
1 TB Italian seasoning herb blend
½ tsp garlic powder
½ cup tomato sauce
¼ cup low fat mozzarella cheese or parmesan cheese
1 spaghetti squash, approx 2 lbs. (see above link for preparation instructions)
1 tsp olive oil
¼ cup minced onion
salt & pepper, to taste
How to Prepare
1. Preheat oven to 350 degrees Celsius. Coat a small baking pan with cooking spray and set aside. 
2. Put Panko crumbs into a Ziploc bag and add the Italian seasoning and garlic powder. Set aside. 
3. In a small bowl, whisk the egg white and almond milk until well blended. 5. Take one chicken breast and dip both sides into egg mixture then put into Ziploc bag. Repeat with the other chicken breast. Seal then shake the Ziploc bag until both chicken breasts are even coated with the bread crumb ixture. 
4. Place the chicken breasts onto the baking pan and put into preheated oven for 25 minutes, turning once halfway through cooking. 
5. In the meantime, in a skillet, add 1 tsp olive oil and onion over med-high heat. When onion is tender and slightly browned (approximately 5 mins), add the prepared spaghetti squash – about 2.5 cups (Refer back to the top for preparation instructions). 

6. Cook squash, stirring every few minutes, for 15 minutes. Turn off heat and let sit in pan. 

7. Remove the chicken from the oven and evenly layer half of the tomato sauce then half of the cheese onto each breast. 

8. Put back into the oven and broil (you must change oven temp setting to Broil) for approximately 5 minutes, until cheese is fully melted. 

9. Apportion half of the spaghetti squash and one chicken breast onto a plate. (Share the other portion with a special someone or save for leftovers tomorrow!) Enjoy!

Sunday, February 16, 2014

Crock Pot Steel Cut Oats with Apples & Cinnamon

This is the perfect quick, warm breakfast on a cold winter's day!

2 apples, cored and sliced into bite size pieces (I prefer Fuji or Granny Smith)
1 ½ cups vanilla almond milk
1 ½ cups water
1 cup steel-cut oats (uncooked)
1 tbsp ground flaxseed
2 tbsp pure maple syrup
1 tsp vanilla extract
1/2 tsp butter extract
1 tsp cinnamon, or to taste
Optional: raisins, nuts
Before going to bed, place all ingredients in a crock-pot, stir well, cover, and let cook overnight (or 7-8 hours on low if making during the day). You’ll have breakfast waiting for you when you wake up!
I can’t even begin to tell you how great it is to wake up to a warm, comfort food breakfast this time of year…plus it makes your house smell ahh-maz-ing! Yum! ♥

Saturday, February 15, 2014

Breakfast Cupcakes

Super Easy, perfect for the kids, and oh so yummy!

1lb Turkey Sausage
1 cup Broccoli florets
8 large eggs...
1/4 cup milk...
salt & pepper to taste

Preheat oven to 375 F. In a large sauté pan, over medium high heat, brown Sausage for about 5 minutes, or until the sausage is no longer pink. Remove from heat and stir in broccoli. Whisk together eggs, & milk. Season with salt and pepper. Lightly spray a 12-cupcake pan with oil. Spoon out the sausage and broccoli mixture evenly into each cupcake. Ladle the egg mixture over sausage and broccoli. Bake for 15-20 minutes.

Sunday, February 9, 2014

Parisian Whole Wheat Crepes at Home

Some people claim that I am too enthusiastic about this crepe recipe, and then they try it...
Because it really is d'lish — and healthy, too!
Flipping these bad boys takes time and practice, and I’ve made them five times and I’m finally getting a hang of it. Don’t get frustrated if you repeatedly end up with a blob of crepe — just try cooking the crepe for longer before you flip it. That helps me every time.

clean eating, whole wheat crepes, breakfast, fruit and yogurt

Time required: 30 minutes
  • 1 cup almond milk
  • 1 tbsp local honey
  • 1/4 tsp salt
  • 1 tsp vanilla
  • 3 eggs
  • 1 cup whole wheat flour
  • 3/4 cup water
  • 1 tbsp melted butter
  1. Mix all your ingredients in a blender
  2. Optional: melt a pat of butter on the pan
  3. Pour some batter into a pan, immediately swirl it around the pan so it evenly covers the whole pan
  4. Right away, gently put your spatula under the edges of the crepe, gently loosening it and creating the edges in preparation to flip them
  5. After the edges of the crepe begin to bubble, edge your spatula underneath the corners and check to see if it’s turning golden brown. If so, proceed to flip the crepe. Cook the other side until golden brownish. Cook the rest of the batter.
Ideas for Clean Crepe Fillings:
  • Almond Butter + Fruit
  • Homemade Cashew Cream + Veggies
  • Greek Yogurt + Fruit + Cinnamon + Honey
If you try them, let me know what you think!!

Sunday, February 2, 2014

21 Reasons to Try the 21 Day Fix

Need a reason to try Beachbody’s 21 Day Fix™? How about 21 reasons? Using simple portion control and effective 30-minute workouts, The 21 Day Fix is designed for real people trying to lead a healthy lifestyle in the real world. Read on to learn why you don’t want to miss out on Beachbody’s newest program!

21 Day Fix is the first Beachbody program to place equal emphasis on nutrition and exercise. It’s simple. It’s straightforward. And it was created with two main goals in mind: to help you lose weight and get fit—fast.

It that doesn’t hook you, we have 21 more reasons to love the newest addition to the Beachbody family:

1. Rapid Results in just three weeks - Who says you have to bust your butt all spring to get a bathing-suit-ready body? 21 Day Fix is designed to help you lose up to 15 pounds in just 21 days. Slim down and tone up in under a month!

2. No room for nonsense – The most simplistic Beachbody program ever, 21 Day Fix is designed for actual people who don’t have time for complicated food math, or lengthy exercise regimens. Using portion control and effective 30-minute workouts, this program is easy to get on and stay on—even after your 21 days!

3. Shakeology’s new best friend- Already a Shakeology lover? You don’t have to miss out on your daily dose of dense nutrition with this program. It’s integrated right into the meal plan!

4. Give calorie counting the boot – Say goodbye to the labors of counting calories. Complete with seven food-storage containers specifically designed to measure correct food portions, this program let’s you ditch the calculator so you can spend more time enjoying your food!

5. Save BIG on the Challenge Pack Promotion – Save $20 off your Challenge Pack when you buy in February. Our Challenge Pack is reduced from $160 to $140 and makes a perfect Valentine’s Day gift for yourself and your loved ones! (Ask me for the details)

6. Eat what you want - Lose weight by eating the right serving sizes—not by eliminating your favorite foods. Finally, a fitness program where you can have your wine and chocolate, and eat it, too!

7. FREE shipping for the month of February (Base Kit) – Need we say more? Rescue your waistline and your pocketbook by taking advantage of this limited-time, free-shipping offer.

8. Easy-to-follow workouts – Fitness trainer Autumn Calabrese’s 30-minute, total-body workouts have no complicated dances moves or choreography, so people at any fitness level can start the program and wind up a workout champion!

9. Modification for every move - Autumn’s workouts are designed to get your body moving while keeping you injury free. Whether you’re ready to push harder or need a modification, she provides the option you need so you get the workout you want.

10. No complicated recipes or weird food ingredients – 21 Day Fix is designed to help you make smarter choices about real food—none of that funky stuff you have to buy at a health food store. By eating your food in a smart way, you’ll set the routine for healthy eating habits that are sustainable for life.

11. A trainer you can relate to - A single mom, Autumn understands that real people don’t have time for complicated fitness and diet regimens. Workout with a trainer who understands what will work out for you.

12. All of these testimonials are amazing reasons:

Chelsea O. – Lost 10 lbs. & 14 “Finishing the Fix, I don’t think I have ever felt this healthy, this strong, this accomplished in my entire life. I’m going to look my best on my wedding day and that is the biggest gift I could have ever received.”

13. Neil B. – Lost 11 lbs. & 9″ “I went from 168 to 157. To be able to do that in 21 days was amazing. I feel light. I feel fresh. I feel renewed. The 21 Day Fix, it’s my new secret weapon.”

14. Mary C. – Lost 64 lbs. & 57” “The way I look and the energy I have is just fantastic. I feel like I’m at least 20 years younger. It’s never too late to lose the weight. 21 Day Fix has definitely changed my life.”

15. Deon C – Lost 111 lbs. & 58” “After completing the 21 Day Fix and achieving my results, I will continue to do the 21 Day Fix for as long as I live. I’m not stopping. It changed my life. It saved my life.”

16. Beachbody Co-founder and CEO, Carl Daikeler, even got amazing results! – Lost 12 lbs. “I was blown away at my 12-lb. weight loss and visible transformation in 21 days!”

17. Restaurant guide included – There’s no need to give up your social life in the name of weight loss. Using the 21 Day Fix Restaurant Guide, you’ll learn how to make smart choices while dining out with friends and family.

18. 21 days to a free t-shirt – Enter The Beachbody Challenge to get a free t-shirt and a chance to win up to $100,000! A shot at big money prizes and an ability to wear your hard-earned effort (literally) on your sleeve? Don’t pass this opportunity up.

19. Containers are perfect for meals on-the-go – Don’t let travel get in the way of your healthy eating. Your seven, perfectly portioned food containers are BPA free, DEHP free, top-rack dishwasher safe, and microwaveable, making them perfect to take to work or on your next vacation.

20. Keep cooking for your family – Unlike other diet plans that have you eating pre- packaged meals or unpalatable dishes, 21 Day Fix let’s you eat real food, including the recipes you cook for your family. As long as your portions fit in your containers, you can still enjoy chowing down with the people you love.

21. Stay on track with the post-FIX maintenance guide – The hardest part about getting fit is staying fit. With the 21 Day Fix maintenance guide, you’ll be able to keep those hard earned results long after bathing suit season is over.

Need the details?!? Hit me up or fill out this interest form below
 to be in an exclusive test group, you will be accountable and supported with a group of others doing the same!!!

Ready to purchase your Fix Challenge Pack?? Click here to start your journey today!