Strawberry Banana Oat Muffins

Oat Muffins...Summer edition :)

I decided to tweak my original  strawberry muffin recipe for this week! While I love seeing all the fresh fruit at the grocery store, as the season changes, strawberries don't look as appetizing. Guess what? You can buy freeze dried fruit~strawberries included! The local Kroger I shop at had a bag of strawberry and bananas mixed, so I thought it a perfect addition to my usual blender muffin recipe.

 The fam and I think they are pretty yummy.



I hope you'll try it in your meal prep this weekend.

Strawberry Banana Oat Muffins



Ingredients and Instructions:

1. Preheat Oven to 350 degrees. Lightly spray a 12 cup muffin tin with olive oil
cooking spray or line with paper liners, lightly spray them as well, set aside.

2. Blend Dry Ingredients and Set Aside in a bowl:
~2 Cups Whole Oats
~1 tsp baking soda
~1/2 tsp salt

3. Blend these ingredients and then mix into the above ingredients
~1 ripe banana
~2 eggs
~1T Honey
~Two individual containers of Fage Strawberry Greek Yogurt. Scoop in the side car
of strawberry fruit and the yogurt from both containers. You can also use plain Greek yogurt and use 1 tbsp. clean strawberry preserves.

4. Combine the wet and dry ingredients
5. Fold in 3/4 cup freeze dried strawberries and bananas, and spoon evenly into the 12 cup muffin pan.
6. Garnish each muffin with a small banana and strawberry slice. (optional)
7. Drizzle the top of each muffin with a tiny bit of honey.
8. Bake for 18 minutes, until the tops of the muffins set and a toothpick inserted in
the center comes out clean. Allow to cool.
9. Remove from the pan and enjoy or store in the fridge and enjoy throughout the
week. *Important to store in fridge as there is greek yogurt and no preservatives in
the ingredients.

Lentil, Kale & Sweet Potato Stew

Hey everyone! I have a great warm stew recipe for you for these cold winter nights. It's full of plant-based protein from the lentils and lots of green leafy kale. Here's the recipe...I hope you'll try it for your meal prep this week!!

Ingredients

-1 tbsp olive oil
- 1 cup onion, diced
- 1 cup celery, diced
-1 cup carrots, diced
- 1 cup dry green lentils
-4 cups vegetables broth + more to thin if desired
- 1 tsp salt
- 1/2 tsp garlic powder
- 1/2 tsp cumin
-1/4 tsp coriander
- 1 large sweet potato, diced (about 1 1/2 cups)
- 4 cups kale, center rib removed and chopped finely
-2 tsp red wine vinegar
-Salt and pepper, to taste

Instructions

1. Heat olive oil in a heavy-bottomed pot over medium heat. Add onion, celery
and carrots and sauté until softened, about ten minutes.

2. Add lentils, broth, water, salt, garlic, cumin and coriander. Stir together and
bring to a boil. Once soup has reached a boil, reduce heat to low and simmer,
covered for 20 minutes.

3. Add chopped potatoes and simmer, covered for 15 more minutes or until
potatoes are fork tender.

4. Add kale and simmer, covered for 5 more minutes, or until kale is wilted.

5. Remove from heat and stir in red wine vinegar. Season to taste with salt and
pepper.

Clean Eating Chicken Parm

We tried out a new recipe this week. Chicken Parm is one of my favorites, but wanted to try a lightened up version. It worked perfectly with a side of spaghetti squash and red sauce. It was a quick & easy dinner. And as you can see, the girls enjoyed helping with the prep as well. I love that I am able to teach them how to eat healthily :)

Clean Eating Chicken Parmesan

-1/2 cup cornmeal

-1/2 cup coconut flour**

-1 tsp. garlic powder

-2 tsp. finely grated lemon peel (lemon zest)

-½ tsp. sea salt (or Himalayan salt)

-½ tsp. ground black pepper

-1 large egg, lightly beaten

-¼ cup water

-6 (4-oz.) raw chicken breasts, boneless, skinless

-2 Tbsp. olive oil, divided use

-6 cups raw mixed vegetables

-Fresh parsley (for garnish; optional)

** You can use any combination of corn meal, coconut flour or almond flour for this recipe. Cornmeal and coconut flour is what I used but almond flour would work great.

1. Preheat oven to 425° F.

2. Combine almond flour, garlic powder, lemon peel, salt, and pepper in a shallow dish; mix well. Set aside.

3. Combine egg and water in a shallow dish; whisk to blend.

4. Dip each chicken breast into the egg mixture; dredge in flour mixture until evenly coated. Set aside.

5. Heat 1 Tbsp. oil in large, ovenproof skillet over medium-high heat.

6. Add chicken breasts; cook for 3 to 4 minutes on each side.

7. Place skillet in oven; bake for 10 to 12 minutes, or until a thermometer inserted into the thickest part of each chicken breast reads 165° F.

8. While chicken is baking, heat remaining 1 Tbsp. oil in medium skillet over medium heat.

9. Add vegetables; cook, stirring frequently, for 2 to 3 minutes, or until tender-crisp.

10. Serve one chicken breast and 1 cup vegetables per serving garnished with parsley, if desired.

Lemon Coconut Chocolate Chip Oat Muffins

I make the same oat muffins every week for meal prep but I wanted to a new twist on them this time :)

I think I've found a real winner with this lemon coconut chocolate chip version! The lemon and coconut adds just the right amount of flavor and they are a nice afternoon "treat"... must better than going through the drive-thru at Starbucks to get a sugary baked good.

Will you try these in your weekend meal prep?!

Here's the recipe!

Ingredients and Instructions:

1. Preheat Oven to 350 degrees. Lightly spray 2 mini muffin pans  with olive oil
cooking spray or line with paper liners, lightly spray them as well, set aside.

2. Blend Dry Ingredients and Set Aside in a bowl:
~2 Cups Whole Oats
~1 tsp baking soda
~1/2 tsp salt

-1/2 cup unsweetened shredded coconut

3. Blend these ingredients and then mix into the above ingredients
~2 ripe bananas
~2 eggs
~2T Honey
~1 tsp real vanilla extract
~1 cup plain Greek yogurt

~Zest and Juice of 1 lemon

4. Divide the batter between 2 prepared mini muffin cups, filling each nearly to the top.
5. Put three to four chocolate chips on top.
6. Bake for 18 minutes, until the tops of the muffins set and a toothpick inserted in
the center comes out clean. Allow to cool.
7. Remove from the pan and enjoy or store in the fridge and enjoy throughout the
week.

*Important to store in fridge as there is greek yogurt and no preservatives in
the ingredients.

Caesar Salad Dressing

I made something amazing this week, something I’ve previously always bought at the grocery store. But even “clean” versions of Caesar salad dressing are often loaded with ingredients you just don’t need, so I decided to make it myself.

WOW !! 綾 綾

This might just be the BEST salad dressing ever.

Don’t be afraid of the anchovies…they give it so much flavor and our blended together anyway.

Here is the recipe!

I hope you try it this weekend :)

Serves 10 (2 tbsp each)

Prep time: 10 min

-1/2 cup reduced fat (2%) plain Greek yogurt

3 tbsp fresh lemon juice

1/3 cup shredded Parmesan cheese

2 cloves garlic, chopped

2 anchovies

1/3 cup extra-virgin olive oil

1/2 tsp ground black pepper

1 dash sea salt (or Himalayan salt); optional.

1. Place yogurt, lemon juice, cheese, garlic, anchovies, oil, pepper, and salt (if desired) in a blender (or food processor); cover. Blend until smooth.

Stuffed Acorn Squash

I wanted to make a stuffed squash recipe before winter was over (although now I'm starting to think winter is going to hang around just a ~little~ bit longer

... and this one is perfect because it has some of my favorite things: turkey, salsa, onion, and a little bit of cheese for extra yum .

It's a quick & easy meal and perfect for your weekend meal prep

Ingredients:

-4 small acorn squash, seeded and cut in half

-1 tsp olive oil

-1 pound lean ground turkey

-1 small onion, diced

-2 tablespoon taco seasoning

-5 ou fresh baby spinach

-1/2 cup salsa

-1/4 c + 1 tbsp shredded mozzarella cheese

-green onion (for garnish)

Instructions:

1. Preheat oven to 400°.


2. Cut four small acorn squash in half. Scoop out seeds and discard. Spray with olive oil and place facedown on a cookie sheet and roast in oven for 30 minutes.


3. While the squash are roasting start preparing the stuffing. Cook 1 pound of lean ground turkey in a skillet. Add in one small diced onion and cook until onion is translucent.


4. Add 2 tablespoons of homemade taco seasoning. Chop 5 ounces of fresh baby spinach and add to skillet. Stir until spinach is wilted.


5. Add half of a cup of salsa and 1/4 cup of shredded mozzarella cheese. Stir till cheese is melted. Scoop 3/4 of a cup of stuffing into roasted acorn squash. Garnish with 1 tablespoon of shredded mozzarella cheese and green onion.


6. Enjoy warm or allow to cool and put into meal prep containers to enjoy a week full of delicious clean eating lunches for work.

Chocolate Chip Clean Eating Oat Muffins

Can chocolate chip muffins REALLY be healthy?!

Over the past month I have indulged in a few extra treats here and there, but this month I am REALLY dialing in to my nutrition. But part of my meal plan is making healthy things that "seem" like indulgent treats. It tricks your brain a little bit so you are really not depriving yourself. Pretty great, right??

So, chocolate chip muffins...yes, definitely healthy! In moderation, of course 

I hope you add this recipe to your meal prep this weekend!

Ingredients and Instructions:

1. Preheat Oven to 350 degrees. Lightly spray a 12 cup muffin tin with olive oil
cooking spray or line with paper liners, lightly spray them as well, set aside.

2. Blend Dry Ingredients and Set Aside in a bowl:
~2 Cups Whole Oats
~1 tsp baking soda
~1/2 tsp salt

3. Blend these ingredients and then mix into the above ingredients
~2 ripe bananas
~2 eggs
~2T Honey
~1 tsp real vanilla extract
~1 cup plain Greek yogurt

4. Divide the batter between the prepared muffin cups, filling each nearly to the top.
5. Put three to four chocolate chips on top.
6. Bake for 18 minutes, until the tops of the muffins set and a toothpick inserted in
the center comes out clean. Allow to cool.
7. Remove from the pan and enjoy or store in the fridge and enjoy throughout the
week.

*Important to store in fridge as there is greek yogurt and no preservatives in
the ingredients.

Sunrise Orange Pomegranate Clean Eating Muffins

I make clean eating muffins every week... but really wanted to try something new & fresh this week.

Have you ever tried pomegranate in a muffin before?

Me either!!

But it's amazing :)

凌 Carrots, pomegranate, orange   creates one yummy muffin, that is for sure.

Would you consider trying this recipe in your meal prep this week?!

I hope you do :)

Here's the recipe!

Sunrise Orange Pomegranate Clean Eating Muffins

Preheat oven to 350 degrees

1. Blend Dry Ingredients:
~2 Cups Whole Oats
~1/2 tsp Salt
~1 tsp Baking Soda
2. Pour Dry Ingredients into a separate mixing bowl
3. Blend Wet Ingredients:
~2 Ripe Bananas
~1/2 cup applesauce (unsweetened)
~1/2 cup Plain Greek Yogurt
~2 eggs
~3T Honey
~1tsp Vanilla

3. Pour Wet Ingredients into Dry and Combine

4. Fold in:
~1 cup of shredded zucchini
~1/2 cup of chopped carrot sticks
~1/2 cup of pomegranate seeds
~Zest and Juice of one navel orange

5. Spray a 12 count muffin pan with olive oil spray. Spoon in batter until each
muffin is about ¾ full. This will ensure that the muffin puffs up over the top giving
the muffin a nice muffin top.

Bake in a 350 degree oven for 12-15 minutes. Muffins are finished when a knife
inserted in the center of a muffin comes out clean. Allow to cool and Enjoy!

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Oven Fried Chicken

Hey everyone!

Hope you are having a great week!

I LOVE trying out new recipes that FEEL indulgent but are really healthy...

like this one!

Does anyone crave fried chicken?

I get it. It's pretty yummy. But this recipe, which I got on the same website where I stream my workouts, is oven fried so you can feel good about eating it for lunch :)

Only problem... now I'm wishing it were summer!! It feels a little bit like summer today in Ohio ;)

Anyway, We've been enjoying this recipes I hope you'll try it for your meal prep this week!

Here it is:

-2 tbsp pine nuts, toasted
-1 tbsp cornmeal
-1/2 tsp onion powder
-1/2 tsp ground paprika
-1/2 tsp garlic powder
-1/2 tsp ground black pepper
-1/4 tsp ground cayenne pepper
-1/2 tsp dried oregano leaves
-1/2 tsp dried thyme leaves
-1/4 tsp sea salt (or Himalayan salt)
-1/2 tsp baking powder, gluten-free
-1/4 cup almond flour
-1/4 cup coconut flour
-2 tbsp grated Parmesan cheese
-1/2 cup low-fat (1%) buttermilk
-1 large egg white (2 Tbsp.)
4 (4-oz) each raw chicken breasts, boneless, skinless

1. Preheat oven to 425° F.


2. Place pine nuts and cornmeal in food processor (or blender); cover.Pulse until finely ground.


3. Combine pine nut mixture, onion powder, paprika, garlic powder, black pepper, cayenne pepper, oregano, thyme, salt, baking powder, almond flour, coconut flour, and cheese in a shallow dish; mix well. Set aside.


4. Combine buttermilk and egg white in a shallow dish; whisk to blend.


5. Dip each chicken breast into the buttermilk mixture; dredge in pine nutmixture until evenly coated. Set aside.


6. Heat medium nonstick skillet, lightly coated with spray, over medium-high heat.


7. Add chicken breasts; cook for 3 to 4 minutes. Remove chicken, lightly coat skillet with spray, and return chicken, on uncooked side, to skillet, cook for 3 to 4 minutes.


8. . Transfer chicken to oven-safe baking dish; bake for 10 to 12 minutes, or until a thermometer inserted into the thickest part of each breast reads 165° F.

NUTRITIONAL INFORMATION (per serving): Calories: 294 Fiber: 4 g Sugars: 3 g Protein: 30 g

Total Fat: 15 g

Saturated Fat: 3 g

Cholesterol: 77 mg

Sodium: 520 mg

Carbohydrates: 11 g

** Recipe is credit of the Fixate cookbook

Big Batch 3 Bean Turkey Chili

When the weather is cold, I always enjoy making a big pot of chili. This recipe is great because of you can make a big batch of it and freeze it for quick dinners 

Plus, it's super fragrant and fills the whole house with some wonderful flavors due to the cinnamon, coriander, and cumin.

Here's the recipe~ I hope you make it this weekend!

BIG BATCH 3 Bean Turkey Chili

*This recipe makes two family-sized meals OR you could use this recipe as a family sized meal and then have enough for meal prepped lunches for the week to come :)

Ingredients

~2T of olive oil
~One Large onion, diced
~2 lbs. Lean Ground Turkey
~3T Chili Powder
~2tsp Cumin
~2tsp Cinnamon
~1tsp Coriander
~1tsp Salt (more or less to taste)
~2 cans of dark red kidney beans, rinsed
~1 can of white cannellini beans, rinsed
~1 can of black beans, rinsed
~2 28oz cans of pureed tomatoes
~1 can of petite diced tomatoes

Instructions

1. Sautee diced onions in olive oil until translucent and set aside.


2. Cook lean ground turkey in a LARGE dutch oven pot or other large pot until brown. Pull apart into small pieces.


3. Add sautéed onion into pot with cooked turkey on medium heat. Mix in all spices and cook until meat and onions are fragrant….a few minutes.


4. Add remaining ingredients and stir to combine.


5. Heat and enjoy for a meal. We like to top ours with shredded cheese and green onions.


6. Portion up remaining chili into individual portions and freeze for a fast and healthy individual meals OR put the remaining portion into the fridge for a second family sized meal in the next few days.

Blueberry Pecan Banana Oat Muffins

Let’s talk about baked goods for a moment. I love them. But…

they are often loaded with sugar and artificial ingredients. Treats are great, but too many can often lead to conditions like obesity and diabetes if we are not careful. I definitely aim for balance in my life and treat myself… but 90% of the time I like to have healthy baked goods on hand so I can satisfy the part of my brain that wants to reach for the cookies.

These muffins are low in sugar and packed with fiber from the oats.  I love packing them as quick snacks for the kids when we have busy days and you can feel good about what you are eating because they aren’t loaded with fake ingredients. Plus, they are seriously EASY to whip up. You can add any fruit you have on hand, but I love the blueberry pecan combination. Although I think peach or cherry would be a great summer flavor to try!!

Do try these and let me know what you think!

Preheat oven to 350 degrees

1. Blend Dry Ingredients:

~2 Cups whole oats

~1/2 tsp salt

~1/2 tsp baking soda

~1/2 tsp baking powder

2. Pour dry ingredients into a separate mixing bowl

3. Blend Wet Ingredients:

~2 ripe bananas

~1 cup plain greek yogurt

~1 egg

~2T honey

~1tsp vanilla

3. Pour Wet Ingredients into dry and combine

4. Fold in:

~1 pint of washed blueberries (I use fit fruit wash)

~1/4 crushed pecans

5. Spray a 12 count muffin pan with olive oil or coconut oil spray. Spoon in batter until each

muffin is about ¾ full. This will ensure that the muffin puffs up over the top giving

it a nice muffin top.

6. Put one whole Pecan on top of each muffin.

Bake in a 350 degree oven for 12-15 minutes. Muffins are finished when a knife

inserted in the center of a muffin comes out clean. Allow to cool and enjoy!

Mediterranean Quinoa

Can I just say, that I am obsessed with quinoa?

I’ve recently swapped out most of my brown rice stapes for quinoa. I love it because it is packed with protein, contains every amino acid & is particularly rich in lysine, which promotes healthy tissue growth throughout the body. Quinoa is also a good source of iron, magnesium, vitamin E, potassium, and fiber. LOVE IT!  Plus… You can pick it up at Aldi… which makes me love it that much more.

But this quinoa recipe is especially near & dear to me right now because the weather is warming up and who wants to spend too much time cooking in the hot summer months!? I love this dish because it’s quick to put together for a weeknight dinner and it’s great as a simple side OR you can add chicken or fish to it & make it an even better main course.

I hope you enjoy this recipe! Let me know what you think!

Ingredients:

~4 cups quinoa, prepared and cooled

~2 cups cucumber, diced small

~1 cup tomato, diced small

~1 cup kalamata olives, diced small

~1 cup red onion, diced small

~1 cup feta cheese, crumbled

~juice of one large lemon

~1/4 cup balsamic vinegar

Combine all ingredients in a bowl and stir. Enjoy!