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Protein Pumpkin Spiced Pancakes

5 Oct

Hello again! I know I’ve been quiet for some time now- I’d like to say it’s going to get better but with work, my new school schedule, and the baby due next month… I’m just going to be realistic and say I plan to keep posting for fun/as I can but unfortunately can’t make the blog a priority right now. I do post regularly on Instagram and Twitter so you can always follow me on there!

This morning was my Saturday so I took advantage and made Protein Pumpkin Spiced Pancakes. Last year I posted Pumpkin French Toast but pancakes just sounded better this morning. I combined two recipes I found and played with ratios a little bit, one is Jamie Eason‘s and the other is from Dashing Dish.

This recipe makes about 3 servings.

You’ll need:

  • 1 scoop vanilla protein
  • 1.25 C oats (*I did 1C oats with 1/4 C almond flour)
  • 1/2 C pumpkin puree (NOT pie filling)
  • 2 egg whites, 1 egg
  • 1-1.5 C unsweetened vanilla almond milk
  • 1-2 tbsp sweetener of choice (stevia, ideal, coconut palm sugar)
  • 1/2 tbsp baking powder
  • 1/4 tsp salt
  • 1 tbsp cinnamon
  • 1/2 tsp nutmeg
  • 1/4 tsp all spice
  1. Put all ingredients into the blender and blend until smooth
  2. Let batter sit (it will thicken a bit as it sits) while you heat up a lightly greased griddle on the stove over medium heat
  3. Scoop approx. 1/4 C of batter onto griddle/pancake and cook until you see bubbles in the middle- flip and cook on other side (approx. 3-5 min/side)

**I only used 1 tbsp of coconut palm sugar and then used pure maple syrup to top/sweeten.

Picture from Jamie Eason's LiveFit Recipe

Picture from Jamie Eason’s LiveFit Recipe

Juicy Oven Turkey Burgers

10 May

Happy Mother’s Day to all the moms and moms to be out there! I also want to say “you are amazing” to anyone who has lost a child or who has been unable to have a child. You are all awesome.

Hubby was gone today so I was left to my own devices for dinner. I decided on turkey burgers but I don’t have the patience to use our charcoal grill and didn’t want to spend a ton of time on dinner when it’s just for me. So, I skipped the fresh chopped veggies I usually put in and used the broiler in the oven. In about 20-30 min. I had delicious, juicy turkey burgers.

photo 1(2) photo 2(3)

photo 3(1)

Here’s what you’ll need:

  • 1.25 lbs lean ground turkey (get the 93%, not 99% if your diet allows)
  • 1 tbsp dijon mustard
  • 1 egg white
  • 1.5 tbsp hot sauce (I use Frank’s)
  • 2 tsp onion powder
  • 1 tsp garlic powder

Optional toppings: Fresh onion, lettuce or spinach, cheese… any of your favorites!

  1. With clean hands, combine all ingredients in medium mixing bowl
  2. Once turkey is well mixed, form 6 patties (about 3/4″ thick) and place on broiler tray (you could use a baking sheet with edges)
  3. Oven rack should be approx. 6″ from broiler
  4. With broiler on low, cook burgers approx. 8 min on each side
  5. Once burgers are golden brown and inside temp. has reached 165 degrees, remove from oven
  6. Place on lettuce wrap or bun and enjoy! **Gluten Free note: Pictured is Rudi’s GF Multigrain Bread, Udi’s makes GF buns but I find they’re usually too thick

Chicken and Sweet Potato Chili

2 May

Like most busy people, I love a good Crockpot meal.You can make a ton of food with the same amount of effort (or less) that it would take you to make a normal dinner.

Last night we celebrated hubby’s birthday a bit early and he wanted a simple dinner at home… which meant I had the time and excuse to try a new recipe 🙂 It was a rainy day yesterday so based off this Catz in the Kitchen recipe, I decided to try a slow cooker chicken chili. Per usual, I made some adjustments.

You’ll need:

  • 2 medium sweet potatoes
  • 1½ lbs boneless, skinless/boneless chicken breast
  • 1 (15 oz can) black beans, rinsed and drained
  • 1 (15 oz can) cannellini beans, rinsed and drained
  • 1 (15 oz can) diced tomatoes
  • 1 cup low sodium chicken broth (can sub water)
  • 1/2 large onion, chopped
  • 1 red bell pepper, chopped
  • 4-5 cloves garlic, finely minced
  • 1/2 tbsp onion powder
  • 1 tbsp chili powder
  • 1/2 tbsp cumin
  • 1/2 tsp pepper
  • 1/8 tsp salt

Optional toppings: Light Sour Cream or Plain Greek Yogurt, Shredded Cheddar Cheese, Cilantro

  1. Peel and chop sweet potatoes into approx. 1 inch squares
  2. Place 1 cup liquid at bottom of crockpot, layer in chicken and sweet potatoes
  3. Top with beans, tomatoes, garlic, and spices
  4. Cook on low for 2 hours, then add in fresh onions and pepper and cook on high for another 2 hours (you can just add it all in at the start and cook on low for 6 hours per original recipe)
  5. Remove chicken from slow cooker and shred then add chicken back in and stir into other ingredients.
  6. Serve with favorite toppings and enjoy!

  

Short and Sweet Workout Post

12 Jan

Today was not nearly as productive as I’d planned. I guess when I made my to-do list I didn’t really consider the fact that I worked last night and would need to sleep when I got home. This is why I don’t usually work nights 😉

I did manage to get a short workout in and I’ll be making butternut squash soup and apple cinnamon pork for dinner. I’m planning on playing with the recipe a bit but, here’s my basic apple spiced pork.

Upper body workout looked something like this…

Started with my physical therapy exercises

3 sets:

  • 12 lateral shoulder raises
  • 20 “cherry pickers” with weight
  • 20 leg raises

3 sets:

  • 12 bicep curls
  • 20 rear shoulder squeezes with resistance band

3 sets:

  • 20 skull crushers
  • 12 pilates roll ups

Was a shorter workout than I’d planned so I tried to do the super-sets as quickly as I could with good form. Then I stretched out and had a snack of almonds and fruit. What do you have planned to start off your week right? Meal prep? Workout schedule? What do you do to make sure you start out strong?

boxing 1

Clean Chicken Salad

23 Nov

This weekend hubby and I had the pleasure of hosting a baby shower for an awesome couple stationed here with us. I love hosting parties but I always struggle over the menu… I want to make sure it’s food everyone will enjoy but I refuse to give up all of my healthy alternatives. So, of course, we had a baby cake and some desserts but I also made the mini quiche (which were a huge hit) and a healthy fall chicken salad.

Glimpse of the invitations

A Glimpse of the invitations

I’m kicking myself because I took barely any pictures but here’s the recipe…

You’ll need:

  • 3/4 C plain Greek yogurt
  • 1/2 C dried cherries
  • 1/2 C chopped walnuts
  • 1 pear (diced)
  • 2 tbsp lemon juice
  • 1.5 lb shredded chicken (if you buy canned to save time, make sure it’s in water)
  • salt and pepper to taste

Combine all ingredients and enjoy! Serve on it’s own or with whole grain crackers

Do you have a healthy go-to dish for when you entertain? What are some of your favorite party recipes?

Wednesday Workout Review

15 Oct

I hate sick days… I’m not good at them. I feel awful but still just feel guilty about not being at work and not getting things done around the house. It’s just miserable.

On the plus side, there’s at least a few things I can do while taking it easy, like writing a post for example. It’s been a week of T25 and while we haven’t been following it religiously I do feel comfortable writing a review. Here’s my thoughts… It is a very dynamic workout plan. You will work up a sweat and it is tiring in just a 30 minute workout. I like that it’s something hubby and I can do together (but the 4 am wake ups are rough!)

The down side is, with my back issues, I have to modify quite a bit. They have a beginner modification built in but nothing as an intermediate option. This isn’t a make or break since I have a background that allows me to safely modify and still get a good workout but I could see it being a challenge for someone who did not have a fitness background.

All in all if you’re looking for a dynamic workout program and are able to safely complete a high impact workout, I think it’s worth the buy. Just keep in mind that if high impact isn’t for you, neither is this program.

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The other night I made this Coconut Curry Cauliflower. It was delicious! I substituted green beans instead of spinach for a little crunch but otherwise stuck to her recipe.

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Pumpkin Crazy

2 Oct

It seems life has been even crazier than normal lately. Hubby’s been working longer hours, we’re planning lots of family trips the next couple months and I’ve been trying to make new recipes in the time I do have.

Yesterday’s workout was a combination of my physical therapy exercises and leg exercises at home while I was waiting for the plumber (our garbage disposal was jammed) and today I did the Blogilates DVD and some extra arm exercises.

This past weekend (oops, should have posted by now!) I made pumpkin french toast on a whim. It was so good!

Photo from Classy Cooking

Photo from Classy Cooking

You’ll need:

  • 4-5 eggs, beaten
  • 1/4 C pure pumpkin puree (if you want it really pumpkin-y do 1/2 C)
  • 2 tbsp almond milk
  • 1/2 tsp vanilla
  • 1/2 tsp almond extract
  • 2 tsp cinnamon (more or less to taste)
  • 1/2 tsp nutmeg
  • 1/4 tsp all spice
  • 6 pieces whole grain bread- I use Rudi’s Multi-Grain gluten free bread
  1. Whisk together the ingredients (other than the bread) and pour into shallow dish
  2. Dip bread in mixture, leave in a few seconds on each side to soak in the egg mixture
  3. Transfer onto a warm, lightly greased pan or griddle
  4. Flip the pieces while you cook until they are golden brown on both sides

Serve with pure maple syrup and a cup of coffee and enjoy!

Okay, NOW it’s fall!

23 Sep

Happy first day of fall!!

I have not been nearly as productive as I was hoping the past couple days but instead of dwelling on that I’m going to focus on what I have accomplished. For example, I had an extra long physical therapy session this morning and got a great leg workout in. Plus I realized I’d already had two four pumpkin spice lattes this month and that habit needed to stop. So after my workout I made a real pumpkin spice protein shake… much healthier and more satisfying.

First things first, here’s the leg workout:

  • Walking lunges x2
  • Side shuffles

3 sets:

  • 20 Wood-chop sumo squats (Stand with your feet wide apart, toes turned slightly out. Hold the dumbbell or medicine ball with both hands in front of you arms straight down. Squat as low as you can and then as you jump your feet together, swing your arms (keeping them straight and abs tight) above your head. As you pop back into a squat, lower your arms)
  • 20 lunges with medicine ball rotation

2 sets:

  • 12 straight leg deadlifts
  • 20 squats with ball toss

2 sets:

  • 20 hamstring curls
  • 20 quadricep pull-ins on medicine ball

quad ball quad ball 2And for the fun… Fit and Busy Pumpkin Spice Protein Shake

  • 1 C Almond Milk
  • 1 frozen banana
  • 3 tbsp pure pumpkin
  • 1 tsp cinnamon
  • 1/4 tsp all-spice
  • pinch of clove

Blend until smooth and enjoy!

pumpkin shake pumpkin 2

Just about Fall

9 Sep

Even though it’s still been around 80 degrees here, the past three days have been rainy and gloomy. It makes me feel like, just maybe, fall really is getting close. Like seemingly most people, fall is my favorite season. I love the football, the colors, and the chill in the air. Plus, hubby tends to be home a little bit more which makes me so happy. While I believe there’s nothing like a Minnesota fall, I’m still looking forward to it out here on the east coast.

Yesterday I had physical therapy and I took my pups on a 2.5 mile walk… sometimes I forget how much harder it is to walk with both of them. To be fair, it’s basically walking with 210 pounds of resistance. My shins and back were definitely feeling the consequences this morning. Sore legs and back meant today was upper body day.

Here’s the workout:

2 sets:

  • 1 min. push-ups
  • 1 min. ball toss, sit ups

3 sets:

  • 12 hanging leg raises
  • 12 TRX rows

3 sets;

  • 1 min bicep curls
  • 1 min cable tricep push-downs

2 sets:

  • 12 tricep dips
  • 12 lat pull-downs

I finished with physical therapy exercises and stretches to try and get my back to calm down. Thank goodness for ibuprofen and heating pads.

ST 9

Then I gave in to this fall feeling and bought my first pumpkin spice latte of the season… I bought it iced and turned it into my post-workout protein shake (added in 1/2 a frozen banana and a scoop of vanilla protein and blended it up). While it was tasty I’m really excited to try some of these healthier options for pumpkin recipes.

FitFluential Pumpkin Recipes

FitFluential Pumpkin

Lemon Chicken Kebabs

2 Sep

I love mixing up recipes and trying new things in the kitchen. Tonight I had found a recipe I wanted to try but I didn’t have all the ingredients for that sauce so I decided to experiment and combine some things. Here’s what I ended up doing…

For the chicken:

  • 2.5 tsp lemon zest
  • 1 tbsp lemon juice
  • 4 minced garlic cloves
  • 2 sprigs fresh cilantro chopped
  • 2 tsp olive oil
  • 1/2 tbs cumin
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 small onion
  • 1 small or 1/2 large red pepper
  • 2 large chicken breasts
  • 6 pre-soaked skewers
  1. Preheat broiler (I used lo setting)
  2. Combine zest, juice, oil, cilantro, garlic and spices
  3. Cut chicken, onions and pepper into cubes
  4. Toss spice mixture with chicken and veggies and then thread onto skewers
  5. Place skewers on lightly greased broiler pan
  6. Broil approx. 15 min, turning occasionally. (I turned my broiler to high for the last 5 min)

Yogurt sauce:

  • 1/2 C Greek Honey Yogurt (I’m obsessed with Greek God’s)
  • 2 tsp cumin
  • 2 tsp pepper
  • 2 tsp garlic powder
  • 1/2 tsp salt

Combine all ingredients and serve with the chicken.

**full disclosure, I didn’t measure my spices, that’s just a guess

kebabsI served them with rice and honey-garlic brussel sprouts. Enjoy!

Here are the two recipes I used as inspiration:

Kebabs with Creamy Pesto

Cumin Chicken with Lemon Honey Dip