Tag Archives: gluten free

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!

  

Protein Pumpkin French Toast

28 Mar

This morning I was craving french toast but knew I needed a lot more protein than that to stay in my macros for the day (and a lot less carbs the rest of the day). So I decided to make protein french toast. I’ve also been wanting pumpkin so I worked that in too!

You’ll need:

  • 1/4-1/2 C pumpkin
  • 4 egg whites
  • 1 scoop vanilla protein
  • 1/4 C almond milk (I want to play with this amount)
  • 1 tsp cinnamon
  • Allspice and nutmeg to taste
  • 2-3 slices whole grain bread (I use Rudi’s multigrain, Ezekiel would be a great option)
  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
I ate mine before I could take a picture... found this at Healthy Recipes Blog

I ate mine before I could take a picture… found this at Healthy Recipes Blog

Gym Time

13 Jan

Today was a great day. I slept in to make up for the lack of sleep the past couple days, made a delicious breakfast (okay, it was just scrambled eggs and fruit) and then started my day with a massage. My knots and back have gotten so bad that I’ve been waking up with headaches more often than not… It’s not good when a massage therapist is impressed with your knots.

After that I came home and finished some emails and things around the house before heading the gym. There was almost no one there (which really surprised me given the time of year) and I could do all my super-sets basically back to back. I had one of the best leg workouts I’ve had in awhile.

Leg Day Always Pays OffI used more machines than I have been because they’re a bit easier on my back. Here’s what the workout looked like…

3 sets:

  • 12 single leg deadlifts/leg
  • 30 lateral hop overs

3 sets:

  • 12 leg press
  • 20 calf press
  • 20 squats (body weight)

3 sets:

  • 12 leg extensions
  • 12 hamstring curls

2 sets:

The whole thing took about 45 minutes and then I stretched out.

I also tried Quest Nutrition Bars for the first time today. I’d had a bite of one of my co-workers a while back and finally decided to try it for myself. I tried the apple pie, the flavor was good but the texture was a little gritty. I’ve been told to try it warmed up so that’s going to be my next attempt with the cinnamon roll. Have you tried them? Do you have a different favorite protein bar?

photo 2I was not paid or compensated in any way for this post, my review of Quest Bars is solely my own opinion.

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?