Thursday, December 31, 2015

Blueberry Mancakes (Protein Pancakes)

Blueberry Mancakes (Protein Pancakes):

1.5 cups of oats
6 egg whites
1 egg
1 banana
1 cup of blueberries
1 tsp. vanilla
1sp. of cinnamon

2 pancakes (1 1/2 red, 1/2 blue, 1 yellow)


1. Preheat pan or griddle to medium heat.
2. Combine egg/ and egg whites, oats, banana, vanilla, and cinnamon in a bowl or blender. Pour mixture into bowl- add in blueberries.
3. Using a 1/4 cup, pour into pan or griddle to form each "mancake"/ Cook each side about 1 minute or until you see the edges forming. Flip once- let cool and store in a baggie or air tight container. Eat immediately. You can also make a large bag, and have them in the fridge for a few days, or freeze a bag to use at a later date.

Monday, December 21, 2015

Eat Clean and Get Lean in 20-16!

Almond Crusted Chicken

Makes 6 Servings

  • 6 (4-oz) raw chicken breasts, boneless, skinless
  • ½ cup almond flour
  • 2 cloves garlic, finely chopped
  • 1 ½ tsp. finely grated lemon peel (lemon zest)
  • ¼ tsp. sea salt
  • ¼ tsp. ground black pepper
  • 1 large egg, lightly beaten
  • ¼ cup water
  • 1 Tbsp. olive oil
  • 3 tsp. olive oil
  • 6 cups mixed vegetables

  1. Preheat oven to 425 degrees.
  2. Place a chicken breast on a cutting board. Hold it flat with the palm of one hand and, with a chef’s knife in the other hand, carefully slice it in half horizontally (parallel to the cutting board). Repeat with the remaining chicken.
  3. Place each chicken breast half between 2 pieces of plastic wrap and pound with a mallet or tenderizer until ¼ inch thick (or about twice the original size). Set aside.
  4. Combine almound flour, garlic, lemon peel, salt, and pepper in a shallow dish; mix well. Set aside.
  5. Combine egg and water in a shallow dish; whisk to blend.
  6. Dip each chicken breast into the egg mixture; dredge in almond flour mixture until evenly coated. Set aside.
  7. Heat oil in a large ovenproof skillet over medium-high heat.
  8. Add chicken breasts; cook for 3 to 4 minutes. Turn chicken.
  9. Place skillet in oven; bake for 10 to 12 minutes, or until a thermometer instered into the thickest pat of each breast reads 165 degrees Fahrenheit.
  10. While chicken is baking, heat olive oil in medium skillet over medium heat.
  11. Add vegetables, cook stirring frequently for 2 to 3 minutes or until tender-crisp.
  12. Serve chicken with roasted veggies and brown rice

Container Equivalents: 1 green, 1 red, ½ orange, 1/2 yellow, 1 tsp

Monday, November 30, 2015

General Tso's 21 Day Fix Chicken

General Tso's 21 Day Fix Chicken
1 lb. raw chicken breast, boneless, skinless, cut into 2-inch pieces
2 Tbsp. + 1 tsp. cornstarch, divided use
¼ tsp. sea salt
1 tsp. sesame oil
2 cloves garlic, finely chopped
1 thin slice fresh ginger, peeled, finely chopped
2 Tbsp. reduced-sodium soy sauce
½ cup low sodium chicken broth
1 Tbsp. rice wine vinegar
2 Tbsp. tomato paste, no added sugar
2 tsp. hoisin sauce
1 tsp. pure maple syrup
2 Tbsp. cold water
1 Tbsp. toasted sesame seeds
1. Preheat oven to 375° F.
2. Line baking sheet with parchment paper; set aside.
3. Place chicken, 2 Tbsp. cornstarch, and salt in a medium bowl; toss until well coated.
4. Place chicken in a single layer on prepared baking sheet; bake for 12 to 15 minutes, or until cooked through.
5. While chicken is baking, heat oil, garlic, and ginger in large skillet over medium heat; cook for 1 to 2 minutes.
6. Add soy sauce, broth, vinegar, tomato paste, hoisin sauce, and maple syrup. Bring to a boil. Reduce heat to medium-low; cook for 4 to 5 minutes.
7. Dissolve remaining 1 tsp. cornstarch in cold water; add to soy sauce mixture. Gently boil, stirring frequently, for another 3 to 4 minutes, or until sauce begins to thicken.
8. Add cooked chicken to sauce, coating thoroughly.
9. Serve chicken sprinkled with ground sesame seeds and serve with steamed broccoli and brown rice.
1 red, 1/2 orange, 1 tsp.

Saturday, November 28, 2015

Apple Crisp Recipe

Delicious Healthy Apple Crisp

4 cups peeled, sliced apples
3 Tbsp. pure maple syrup, divided use
1 tsp. ground cinnamon, divided use
½ cup old-fashioned rolled oats (use gluten-free oats if desired)
¼ cup finely chopped raw walnuts
1. Preheat oven to 375° F.
2. Combine apples, 2 Tbsp. maple syrup, and ½ tsp. cinnamon in a medium baking dish; mix well. Set aside.
3. Combine oats, walnuts, remaining 1 Tbsp. maple syrup, and remaining ½ tsp.cinnamon in a medium bowl; mix well.
4. Top apple mixture with oat mixture. Bake for 25 to 30 minutes or until apples are soft.

Sunday, October 25, 2015

Why I Love Beachbody Coaching...

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                                                   application on the navigation tab.