Tag Archives: clean eating recipes

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
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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!

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

What I’ve done instead of Facebook…

13 Mar

I hadn’t realized how much of a habit checking Facebook had become. Especially with smart phones it has become so easy to just tap the little icon while I have 5 min here and there or get out the computer just to check e-mail and pay bills and then an hour later still be looking through news feed pictures and Pinterest.

On Monday I had a day off and instead of spending my afternoon wasting time on Facebook etc. I got a short at home workout in and had a baking afternoon.

I had to do a light workout because of some medical testing they were doing so the at home workout looked like this:

2 sets:

  • 20 squats
  • 20 side squats/leg

2 sets:

  • BOSU planks with leg raises (15/leg) followed by leg abduction (10/leg)
  • 20 BOSU push-ups

2 sets:

  • 15 Hamstring bridges
  • 10 squats with medicine ball twist

Then I made granola for the week and a new variation of carrot cake bars. I adapted Jamie Eason’s recipe to make it gluten free and I’m not a fan of any of the artificial sweeteners, even Truvia (which is only like 1% actual Stevia), so I’m experimenting with honey. What substitutes do you use while baking?

Carrot Cake Protein Bars:

  • 1 C almond flour
  • 1/3 C honey (I’m still playing with this ratio)
  • 2 scoops Vanilla Whey Protein
  • 2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp all-spice
  • 1/8 tsp ground cloves
  • 4 egg whites
  • 8 oz carrot baby food
  • 4 oz water
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  1. Mix all dry ingredients together
  2. Add in wet ingredients
  3. Pour batter into lightly greased baking pan (I use canola oil)
  4. Bake at 350 for approx 20 min
Image

Protein Carrot Cake

Travel, Travel, Travel, Fit?

26 Jun

Do you ever just look at your calendar and get a bit overwhelmed? I was trying to plan out my next couple weeks (before starting work) and realized it’s all already planned. I don’t have a single day where I don’t have something going on and I’ll be spending more time away from my apartment than at it… including driving ten hours home the day before I start work. I know once I start work and settle into a routine I’m going to miss being able to travel so much but right now, I’m looking forward to my 4 days at my apartment.

I think sometimes that’s why fitness becomes so important, it’s something that can be a constant with all the other craziness. Sure a new workout and diet fad is always around the corner but the solid principles remain the same.

In these busy times dinner sometimes becomes about whatever I can make quickly/easily. Something that has always been a staple growing up is so easy and Dad and I made it the other night…

You need:

…that’s it. Marinade the chicken and then grill it. So good yet so easy! Of course if you have time on a day off you could make the Italian dressing at home and just keep it on hand, but that is an adventure I haven’t tried yet. Serve with veggies (I like it with broccoli or asparagus) and you could top with an Italian salsa as pictured.

**not my pic.

Finally, as promised, here’s the modified leg workout from yesterday.

I didn’t use any weights other than for the deadlifts but I did use resistance bands.

2 sets of:

1 min balance drills (30 sec standing on one foot, 30 on the other)

3 Sets of:

2 sets of 20 seated kick outs/quad extensions (Normally I put an ankle weight on to add some resistance but since those are back home, I used a resistance band)

Back at Cardio and Pineapple Salsa Pork

14 Feb

Happy Valentine’s Day! For the first time since I met him, hubby and I are in the same place. So, even though it’s kind of a silly holiday, we’re going to dinner etc. tonight. Are you all doing any active date nights? It’s hard in the middle of the week but it gave me the idea, I think for a future blog post I’ll research and post different “fit dates” (input is welcome đŸ™‚ )

Anyway, I’m back in Okinawa and back to doing cardio! Phase 2 of the Jamie Eason trainer adds cardio back in, except for on leg days. I did biceps and triceps today  and then I did a hill interval on the treadmill. Still hurts my foot to run (waiting on new MRI results) but walking up hill doesn’t bother it too much so I figured it would be a happy compromise. I’m still not following her diet as strictly as I probably should to see drastic change, but I am, of course, still eating clean.

Arm workout:

  • Barbell Curl: 3 sets of 10
  • Cable Curls with Rope Attachment: 3 sets of 10
  • Tricep Rope Pull-Downs: 3 sets of 10
  • 3 sets, Superset: Alternating Hammer Curl (10)  and Tricep Dips on Bench (15)
  • SkullCrushers: 3 sets of 10
  • Tricep Extension: 3 sets of 10

Then I did 3 sets of 30 “air bike” and 2 sets of 15 “v-ups” for abs before moving to the treadmill.

When I was back in MN I made pork one night and was trying to come up with something new using ingredients that were in the house… Pineapple Salsa Pork is what I ended up with and it was good! Sorry the pictures aren’t great but I figured it was better than nothing.

You’ll need:

  • Pork (or chicken)
  • Corn or Pineapple Salsa (or make it from scratch)
  • 1 lime
  • 3 tsp minced garlic
  • black pepper to taste
  • 1/2 C chopped pineapple
  • Quinoa

salsa

  1. Juice the lime and mix with garlic, pepper, and approx 1/4C pineapple juice: Marinade Pork for at least 15-30 min (I cut up the rest of the lime and pineapple and threw it all in the bowl)
  2. Add some canola oil to skillet and heat on Medium, add in pork and remainder of marinade
  3. Cook pork for approx 2 min. on each side and then add 1 tbsp./pork loin into the skilletpork cooking
  4. Sear pork until done (approx 5 min/side… time varies)
  5. Top with Salsa to taste
  6. Serve with Quinoa

photo (2)