Healthy Protein "Frappuccino"

Protein Frappuccino

Starbucks is delicious, but we all know that those coffee drinks are full of sugars and calories. Here is a healthier, high protein version of a frappuccino with only about 200 calories! 

Protein "Frappuccino":

1 cup unsweetened almond milk (I used vanilla)

1-2 tsp instant coffee granules

1 scoop whey protein powder (plain or vanilla works fine)

1 tbsp unsweetened cocoa powder

1/8 tsp stevia

4 ice cubes

 

Blend and enjoy. (Blend long enough to make it frothy!)

Loaded Oatmeal

Loaded Oatmeal

Loaded Oatmeal:

1/4 cup 100% whole grain oats (quick oats are fine!)

1/4 cup blueberries

1/2 banana, sliced

1 tbsp natural peanut butter (I use Smuckers - only 1 ingredient, peanuts!)

1 tbsp walnuts

Boil 1/2 cup water. Add oats and cook for 2 minutes. Top with bananas, blueberries, walnuts and peanut butter. (I melt my peanut butter before adding it because I like to drizzle it over the top. It only takes about 15 seconds in the microwave!) Enjoy! 

About 300 calories. 

Cauliflower Pizza Crust

I have been meaning to make this for a long time now, and I am so very glad that I did! This stuff is amazing. It doesn't taste like cauliflower, it just tastes like regular pizza crust. So good! 

Cauliflower Pizza Crust:

1 cup riced cauliflower

1 egg

1/2 cup parmesan cheese

italian seasoning

garlic powder

sea salt

pepper

Preheat oven to 450. 

Rice your cauliflower. (To rice your cauliflower, add it to a food processor until grated into rice-like pieces. Then add to a microwave safe bowl and microwave for about 5 minutes. Add cauliflower to a fine strainer and drain out any excess water. Then use paper towels to remove any water left. (You will be surprised at how much water there is!) 1 head of cauliflower will make about 3 cups of riced cauliflower. The rest will keep in the fridge for a few days. 

Riced Cauliflower in the Food Processor

In a small bowl, mix the riced cauliflower, parmesan cheese, egg, and seasonings. Spray a cookie sheet with nonstick cooking spray. Flatten the cauliflower mixture onto the baking sheet. (Makes a medium pizza, about 9 inches.) Try not to flatten too thin to avoid any holes in the crust. Bake for 15 minutes. 

Cauliflower Pizza Crust

Add sauce, cheese and veggies to your pizza and broil on high just until cheese is melted. Enjoy! 

Cauliflower Crust Pizza

Open Faced Egg Sandwich with Strawberries

Open Faced Egg Sandwich with Strawberries

Simple, healthy, and yummy breakfast over here! 

Open Faced Egg Sandwich with Strawberries:

Toast 1 slice of whole grain or whole wheat bread. Top with 1 egg, scrambled, 1 slice of cooked turkey bacon, and a few slices of tomato. Serve with 1 cup of strawberries (or whatever berries you like!). Enjoy.

Delicious and packed with protein! 

My collection of fitness accessories...

Today I was running around organizing things. (With the baby coming soon, I'll assume it's nesting.) I realized that I have not organized any of my fitness equipment/accessories for a while, and it was a mess. 
Then, I realized just how much of this stuff I have! Plenty of room for more I say! 

Lemon Asparagus Steak Stir Fry

Lemon Asparagus Steak Stir Fry

Lemon Asparagus Steak Stir Fry:

1 bunch asparagus, trimmed and cut into pieces

1 tsp sesame oil

1 clove garlic

Ginger

1 tsp sesame oil

6-8 ounces top sirloin steak, sliced

1/2 cup low sodium chicken broth

2 tbsp low sodium soy sauce

1/2 cup water

2 tsp cornstarch

Juice of 1/2 of a Lemon

Cracked Black Pepper

Heat wok or skillet over medium heat. Add sesame oil and asparagus. Stir fry for 4 or 5 minutes or until tender. Add garlic and ginger and cook another 2 minutes. 

Increase heat to high. Add another 1 tsp sesame oil and steak. Stir fry until steak is cooked through. 

Mix together broth and soy sauce in a small bowl. In another small bowl, whisk together water and cornstarch. 

Add chicken broth and soy sauce mixture. Bring to a boil and cook for a few minutes. Add cornstarch mixture, lemon juice, and pepper. Reduce heat to simmer and stir until thickened. 

Serve with brown rice, quinoa, or asian noodles. 

Enjoy! 

Chocolate Strawberry Oatmeal Smoothie

Chocolate Strawberry Oatmeal Smoothie

Chocolate Strawberry Oatmeal Smoothie:

1 cup Silk Dark Chocolate Almond Milk

1/4 cup 100% Whole Grain Quick Oats

1/2 Frozen Banana (about 2 ounces)

1/2 cup Frozen Strawberries (about 2.5 ounces)

Blend until smooth. Enjoy! 

(250 calories)

Fajitas with Guacamole

Beef Fajitas

Beef Fajitas:

6 ounces flank steak, sliced

1/4 yellow onion, sliced

1/2 red bell pepper

1/2 yellow or green bell pepper

1/2 tbsp olive oil

1 tbsp low sodium soy sauce
2 tbsp lime juice

1 clove garlic

Cracked black pepper
Cumin

4 corn tortillas, warmed

Greens

1/2 tomato, chopped

1 tbsp chopped cilantro

Guacamole

Guacamole:

1/2 ripe avocado, smashed

Lime juice

Sea salt

Combine. 

Heat skillet over medium high heat. Add olive oil, soy sauce, garlic and lime juice. Add steak, onion, and peppers. Season with black pepper and cumin. Stir fry until beef is cooked through. 

Add greens to corn tortillas.  Add beef/peppers mixture. Top with cilantro, tomatoes, and guacamole. 

Enjoy. 

(Serves 2) 

From MyFitnessPal

Mint Chocolate Chip Smoothie

Mint Chocolate Chip Smoothie

Mint Chocolate Chip Smoothie:

1 cup unsweetened almond milk (or skim milk or coconut milk or whatever you like!)

1-2 tbsp dark chocolate chips

1 frozen banana

1/4 cup frozen spinach

1/8 tsp pure peppermint extract (do NOT overdo it. taste it first before you add more!)

Blend until smooth and enjoy! 

From MyFitnessPal

Banana Pancakes

Banana Pancakes

This recipe is quick, easy, and healthy, with only 3 ingredients!!

Banana Pancakes:

2 large eggs, whisked

1 1/2 ripe bananas, smashed

1/4 tsp baking powder

Combine ingredients. Heat skillet to medium. Spray with cooking spray. Pour batter into skillet (try to keep them small so they stick together better and can be flipped easily). Flip when bubbly. 

Makes about 8-10 mini pancakes. 

I top mine with 1 tsp of butter, blueberries and raw honey! My son had to have butter and maple syrup. So yummy! They taste like banana bread. 

High Protein Snack: Greek Yogurt with Berries and Nuts

Greek Yogurt with Strawberries, Walnuts and Almonds

Greek Yogurt with Blackberries, Walnuts and Raw Honey

Greek yogurt is amazing stuff! It is LOADED with protein! There are so many ways to dress up Greek Yogurt. My favorite is with fruit and nuts. Add strawberries, raspberries, blackberries, or blueberries to your Greek yogurt. Top with walnuts, almonds, pecans or whatever type of nut you like. If you  need a little extra sweet on your yours, you can drizzle with some raw honey. So yummy! You have a quick and easy snack that is delicious and packed with protein. 

Sriracha Shrimp Tacos

Sriracha Shrimp Tacos

My husband LOVES Sriracha sauce. Since I want him to learn to love healthy food as well, I try to find ways to add it into recipes as often as I can so I know he will love it. I am growing pretty fond of it, too! These tacos are a little spicy and so delicious! 

Sriracha Shrimp Tacos:

2 tsp butter (REAL butter, no margarine!)

2 tsp olive oil

1 tbsp sriracha sauce

1 tbsp raw honey

1 pound shrimp, deveined and tails removed

4 whole wheat or whole grain tortillas

Lettuce

1 Avocado

Cilantro

4 tbsp feta cheese

Fresh lime juice

Halved grape tomatoes

Chili Powder

Cayenne Powder (optional-add for an extra kick!)

Melt butter, olive oil, sriracha, and honey in a saucepan over medium high heat. Add shrimp and cook until pink, stirring frequently. Heat tortillas in the oven in foil. Add lettuce then cooked shrimp to warm tortilla. Top with 1/4 avocado, cilantro, 1 tbsp feta cheese, a squeeze of fresh lime juice, and some halved grape tomatoes. Sprinkle with chili powder and cayenne powder if desired. Enjoy! 

(Makes 4 tacos) 

Cranberry Feta Steak Salad

Steak Salad

For those of us who gotta have our beef! (We raise cattle, so this is non-negotiable at our house!)

Cranberry Feta Steak Salad:

Sliced steak, grilled or broiled and seasoned as desired

Greens
Gala Apple Slices (or whatever kind of apple you like)
Walnuts
Feta Cheese
Dried Cranberries
Extra Virgin Olive Oil
Red Wine Vinegar
Cracked Black Pepper

This is seriously so amazing. If you are person who doesn't like to mix your meat with fruit (I used to be!) just give it a try. You will love it! 

Cucumber Avocado Salad

Cucumber Avodado Salad

Quick, healthy and yummy lunch!

Avocado Salad:

Cucumber

Sliced Grape Tomatoes

Cottage Cheese

Avocado

Cracked Black Pepper

Yummy! 

Peanut Butter Banana Chai Seed Toast

Peanut Butter Banana Chai Seed Toast

Here is an idea for a healthy, filling and protein packed breakfast! (Or great for a pre or post-workout snack!

Peanut Butter Banana Chai Seed Toast:

Spread 1 slice of multi-grain toast (I like Ezekiel sprouted 7 grain bread) with 1 tbsp natural peanut butter. Top with 1/2 banana, sliced and sprinkle with chai seeds. Yummy! 

Calories PB Banana Chai Seed Toast via Fit Tracker

*Tip on Peanut Butter - It is VERY important to measure your peanut butter. While peanut butter is very good for you, it is LOADED with calories. Just 1 tbsp of peanut butter has about 100 calories!! Also, not all peanut butters are created equally. A normal jar of jif is packed with sugar and hydrogenated oils. Read the label when choosing peanut butter. I use Smuckers Natural Creamy Peanut Butter. It contains ONE ingredient: Peanuts. If you don't like the texture of this, you can find natural peanut butters that contain only peanuts, coconut or palm oil and sea salt. This is definitely a healthier pick as well. However, there are some brands of peanut butter that say 'natural' that still contain sugars and extra oil. Be sure to read the labels, I cannot stress this enough! 

Why you should drink LEMON WATER

Why you should drink LEMON WATER

#1. Your Immune System. It is full of Vitamin C that gives your immune system a boost!

#2. Potassium! Lemon water is full of potassium, which is good for you muscles as well as heart health and brain and nerve function!

#3. Cleanse. Helps flush your system of toxins by enhancing enzyme function and stimulating your liver!

#4. Your mouth. Helps with toothaches, gingivitis and and freshen your breath!

#5. Your Tummy. Aids digestion and helps with heartburn, bloating and burping!

#6. Weight Loss! Lemons contain pectin fiber, which helps combat cravings. 

#7. Reducing inflammation. If used regularly, lemon reduced the level of acidity in your body and removes uric acid in your joints, which is a main cause of inflammation!

#8. Your skin. Lemons are full of antioxidants, which help decrease blemishes and wrinkles!

#9. Helps fight infections. Warm lemon water is not only soothing for a sore throat, but also helps fight viral infections. (Not to mention the immune system boost mentioned above!)

#10. Energy and mood enhancement! Lemon gives you an energy boost and helps reduce anxiety and depression! 

*Tip- while I like my lemon water iced, the health benefits are increased when drinking it with WARM water. (Try adding it to hot tea!)

Spaghetti Squash "Alfredo"

SPAGHETTI SQUASH "ALFREDO"

1 spaghetti squash

Cooking Spray

Sea salt & Pepper

12 ounces skinless chicken breasts, cubed

1 tsp butter (REAL butter - no margarine!)

1 tsp extra virgin olive oil

1/4 yellow onion, chopped (this is optional and is just a personal thing- I love onions. Use whatever type of onion you like or none at all.)
1 or 2 cloves garlic, minced
Rosemary
Italian seasoning
1 cup plain Greek yogurt
1/2 cup shredded parmesan cheese

Preheat oven to 350. Cut squash in half lengthwise and scoop out seeds. Place cut side up on a baking sheet. Spray with olive oil and season with salt and pepper. Roast for about an hour. 
Preheat saucepan to medium. Season chicken as desired. Add to saucepan and cook until chicken is done. Add butter, olive oil, onion, garlic, rosemary and italian seasoning. Cook, stirring frequently, until onion is translucent. Add greek yogurt and parmesan. Stir until melted. 
Scoop out spaghetti squash into a large bowl. Add chicken mixture and toss until coated. Serve. 

(Makes 4 servings, about 270 calories each)

SPAGHETTI SQUASH "ALFREDO" CALORIES (Fit Tracker)

Fitness Food & Fire

Chicken Quinoa Stir-Fry

Chicken, Quinoa, Garlic Powder, Onion, Ginger, Soy Sauce, Veggies... Healthy and Yummy! Did I mention that I LOVE Quinoa?? 

Yes!

Green tea how I love thee.... Best snack ever: Almond Milk, Banana, and PB2 smoothie. YUM!