EAT BREAKFAST!!! No way around it! You absolutely need to get your metabolism going and feed those muscles with some healthy, lean protein and good carbs first thing in the morning!!! I was watching Biggest Loser last night and Bob Harper pointed out that the one thing obese people have in common is they skip breakfast. So important to make sure you are eating something healthy in the morning! Whatcha cooking up today? Let’s start the day off right!!!
APPLE CINNAMON OATMEAL PROTEIN PANCAKES (adapted from The Lemon Bowl)
1½ cups oats
1 apple, shredded
1 banana, mashed
½ cup milk
2 eggs – whisked
2 scoops Chike Nutrition Vanilla protein powder
1 tablespoon cinnamon
1 teaspoon baking powder
½ teaspoon nutmeg
¼ teaspoon ground cloves
¼ teaspoon salt
Combine all ingredients in a medium bowl and set aside.
Heat griddle or non-stick saute pan over medium-high heat. Spray with non-stick spray once hot.
Pour pancakes on to griddle, ¼ cup at a time, and
cook until first side is browned – about 2-3 minutes. Flip and cook additional 2-3 minutes or until second side is browned.
Continue working in batches until all of the pancake batter is gone.
2 garlic cloves, minced
2 Tbsp curry powder
1 can coconut milk (14 ounces)
1 can of skim milk (use the empty coconut milk can to measure)
8 ounces shrimp, peeled and de-veined
1 medium tomato, diced
1 tablespoon tomato paste
1 tablespoon honey or sugar
2 teaspoons chili powder
3/4 cup frozen peas
1 cup frozen cauliflower
Sea salt and pepper, to taste
Such a great way to reduce the calories and carbs and still be able to enjoy this Mexican favorite! I find that reducing or elminating my carb intake in the evening truly makes such a difference in not only how I look, but also how I feel. If you crave carbs at night, making a switch to a low carb dinner entree can make such a difference. These tacos are a perfect way to EAT CLEAN! So YuM! Healthy, delish, quick and easy dinner!
CHICKEN TACO LETTUCE WRAPS
3 chicken breasts
Sea salt and pepper to taste
1/4 teaspoon cayenne pepper
1/4 teaspoon cumin
1/2 teaspoon garlic powder
1/2 teaspoon chili powder
Cholula or other hot sauce to taste
4 romaine lettuce leaves, shredded
1 tablespoon thinly sliced red onion
1/2 cup black beans, mashed
12 butter lettuce leaves
4 Roma tomatoes, chopped
1/4 cup corn
1 avocado, diced
1/4 cup chopped cilantro
Preheat a grill pan over high heat. Season chicken with sea salt, pepper, cayenne, cumin, garlic powder and chili powder and place on grill. Cook thoroughly. Add more seasoning if desired; set aside.
Place shredded lettuce and red onions in a medium bowl; drizzle with hot sauce and toss to combine. Divide mixture evenly among butter lettuce leaves.
Fill each lettuce leaf with chicken, salsa, black beans, chopped tomatoes, corn and avocado. Top with cilantro and lime.
Fabulous vegetarian dish or side dish to accompany some lean protein! ;) I was surprised by how tasty these little cakes were! Super easy, great flavor. Perfect way to incorporate zucchini into your weekly meal plan. YUM!!!
1 large zucchini, grated
1 large egg
1 cup panko bread crumbs
Salt and pepper to taste
1 tbsp. Cajun seasoning
Remove excess liquid from freshly grated zucchini by placing it between paper towels and squeezing. In a large bowl, combine all the ingredients. Mix thoroughly. Heat a large pan on medium, and spray with cooking spray. Shape spoonfuls of the zucchini batter into 2-in. (diameter) patties, and drop onto the sizzling pan. Cook each side for about a minute and a half, or until the outside is golden brown. For a crispier cake, you an finish cooking them in the oven. Just stick them on a baking pan and broil them for 1-2 minutes. Serve hot, alone or with a little hot sauce.
Looking for a warm breakfast for these cold mornings??? Brrrrr! :) This oatmeal is AWESOME!!! Love using steel cut oats! So much healthier and heartier than regular oats. So good for you! By cooking it overnight, you aren’t stuck in the kitchen waiting. Really yummy ! Clean eating breakfast at it’s best!!!
CROCK POT PUMPKIN PIE STEEL CUT OATMEAL
1 cup steel cut oats
1 (15 oz) can pumpkin puree
3 cups unsweetened coconut milk or almond milk
1 Tbsp pumpkin pie spice
1/2 tsp salt
1/3 cup brown sugar
2 tsp vanilla extract
Combine all ingredients in a slow cooker (a crock pot liner helps with clean up, otherwise the oats may stick to the sides). Turn crock pot to low and cook for 8-9 hours. Stir before serving.
I made this last week and it was my lunch for days. Perfect combination of protein and carbs and you know my obsession with chickpeas…love them in everything. I added a little hot sauce to mine and ate it with Cajun Spiced Tilapia for added protein. Really good flavor and it does come together fairly quickly. This is a fabulous “make ahead” idea. Lunches for the week will be easy if you have this in your fridge. YuM! YuM!
WINTER TABOULEH SALAD
2 cups cooked quinoa
1 red bell pepper, chopped finely
1 medium tomato, seeded and chopped finely
1 package frozen chopped spinach, thawed and all liquid removed
2 scallions, chopped
1/2 – 1 jalapeno, chopped (use more or less based on your taste preference)
1 cup cooked chickpeas
Drizzle of extra virgin olive oil
Fresh lemon juice
Sea salt and pepper to taste
Thaw spinach and place in a colander. Wrap in paper towels and wring until all liquid is removed. Layer all ingredients in a serving dish, starting with the quinoa and ending with the chickpeas. Refrigerate until ready to serve. Just before serving, drizzle with olive oil and squeeze fresh lemon juice over the salad and season with salt and pepper.
I made this last night and it turned out fabulous! Super easy and just a few ingredients…all of which are full of nutrients! I absolutely LOVE that! Part of your nutrition strategy should always be to try and FUEL your body with nutrient rich, satisfying foods! I love how quickly this came together and the flavor was fantastic! You should definitely try this one! Perfect weeknight dinner!
Adapted from http://www.mykitchenescapades.com
1 10 ounce bag of baby spinach
2 Tablespoons chicken broth
1 teaspoon olive oil
2 boneless, skinless chicken breasts
Sea salt and pepper, to taste
Garlic powder, to taste
Italian seasoning, to taste
3 large tomatoes, yellow and red, cut into large chunks
1 bunch of green onions, chopped
1/3 cup fresh parmesan cheese, grated
Heat oven to 350 degrees. Place the spinach in the bottom of a 9 x 13 glass baking dish. Drizzle the spinach with chicken broth and olive oil and season with sea salt and pepper. Arrange the chicken over the spinach and season with sea salt, pepper, garlic powder and Italian seasoning. Top with the tomatoes, green onions and parmesan cheese.
Take a piece of aluminum foil and loosely tent it over the dish. Do not seal the edges of the foil. Bake for 15 minutes, remove the foil and continue to bake for another 20 minutes, or until the chicken is cooked through. Serve immediately.