I joined a Challenge group through work. Its an accountability group for diet &
exercise. A friend of mine is coordinating it. (Kate is a Beach Body coach so
if any of you are looking for someone to help you in your journey, I got
contacts ;) )
One of the ladies in the group loves to bake and she shared this original recipe
of hers with us. Raina gave me permission to share it here.
These are incredibly delicious! The only change I made was to use chocolate PB2
(powdered peanut butter). I actually used the Hy-Vee brand in the Hy Vee health
market. Its much lower calorie and fat than regular peanut butter but tastes
pretty darn good - especially the chocolate version:)
This recipe made regular sized 14 muffins. Serving is 1 muffin.
Power Muffins
2c Hodgson Mill whole wheat insta-bake
1c vanilla almond milk
1/2c stevia
1/2 c PB2 and 1/4 c water (or 1/2 c all natural peanut butter)
2 eggs
1/2tsp vanilla
1/4c chia seeds
1/4c ground flax seed
1/2c chopped nuts (I used pecans)
3/4c whole rolled oats
1/4 cup unsweetened dark chocolate chips.
Mix everything together. Bake at 325 for between 12-15 minutes for mini muffins (~20 min for regular sized muffins).
SO GOOD!
Nutrition information from MyFitnessPal.com
(this is for the PB2 version. For real PB, its showing 210 cal)
Amount Per Serving
calories 166
Total Fat 7 g
Saturated Fat 2 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 30 mg
Sodium 155 mg
Potassium 68 mg
Total Carbohydrate 23 g
Dietary Fiber 6 g
Sugars 3 g
Protein 6 g
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Thursday, February 26, 2015
Monday, February 23, 2015
Oatmeal Recipes from HungryGirl.com
Breakfast on Maintenance just keeps getting better and better ... today's awesomeness is brought to you from Lisa over at HungryGirl.com
A question was asked of The Hungry Girl of how to have a satisfying breakfast that won't kill you on calories (and isn't all egg whites and vegetables). The answer was : oatmeal. But Oatmeal made in a whole new way.
The ingredients include twice as much liquid as normally used and it is cooked for twice as long so it get super thick and super creamy.
There are 2 recipes on Lisa's blog : Carnival and Blueberry Muffin Oatmeal
Since the Carnival oatmeal involved caramel, peanuts and chocolate chips I thought I'd try that one first.
Since the prep time is kinda long I made it the night before and reheated it at work. That way it can be used as a weekday breakfast. It heated up really well. And the portion size is HUGE!!
Here's my bowl ...
Now that I've tried this one I'm going to try the Blueberry Muffin version on the same blog post.
Here's the recipe for your reference.
Oversized Carnival Oatmeal
Serves 1
Ingredients:
1/2 cup old-fashioned oats
1 no-calorie sweetener packet
1/8 tsp. cinnamon
1/8 tsp. salt
1 cup Unsweetened Vanilla Almond Milk
1/4 cup mashed extra-ripe banana (about 1/2 large banana)
1 1/2 tsp. fat-free, low-fat, or light caramel dip
1 tsp. mini semi-sweet chocolate chips
1 tsp. chopped peanuts
Directions:
In a nonstick pot, combine oats, sweetener, cinnamon, salt, and Almond Breeze. Mix in 1 cup water.
Bring to a boil and then reduce to a simmer. Cook and stir for 10 minutes.
Add banana and mix well. Cook and stir until thick and creamy, 2 - 5 minutes.
Transfer to a medium bowl and let slightly cool and thicken. Top with remaining ingredients, and enjoy!
MAKES 1 SERVING
A question was asked of The Hungry Girl of how to have a satisfying breakfast that won't kill you on calories (and isn't all egg whites and vegetables). The answer was : oatmeal. But Oatmeal made in a whole new way.
The ingredients include twice as much liquid as normally used and it is cooked for twice as long so it get super thick and super creamy.
There are 2 recipes on Lisa's blog : Carnival and Blueberry Muffin Oatmeal
Since the Carnival oatmeal involved caramel, peanuts and chocolate chips I thought I'd try that one first.
Since the prep time is kinda long I made it the night before and reheated it at work. That way it can be used as a weekday breakfast. It heated up really well. And the portion size is HUGE!!
Here's my bowl ...
Now that I've tried this one I'm going to try the Blueberry Muffin version on the same blog post.
Here's the recipe for your reference.
Oversized Carnival Oatmeal
Serves 1
Ingredients:
1/2 cup old-fashioned oats
1 no-calorie sweetener packet
1/8 tsp. cinnamon
1/8 tsp. salt
1 cup Unsweetened Vanilla Almond Milk
1/4 cup mashed extra-ripe banana (about 1/2 large banana)
1 1/2 tsp. fat-free, low-fat, or light caramel dip
1 tsp. mini semi-sweet chocolate chips
1 tsp. chopped peanuts
Directions:
In a nonstick pot, combine oats, sweetener, cinnamon, salt, and Almond Breeze. Mix in 1 cup water.
Bring to a boil and then reduce to a simmer. Cook and stir for 10 minutes.
Add banana and mix well. Cook and stir until thick and creamy, 2 - 5 minutes.
Transfer to a medium bowl and let slightly cool and thicken. Top with remaining ingredients, and enjoy!
MAKES 1 SERVING
Sunday, February 22, 2015
Chocolate Mint muffins from BeachBody
Muffins are a wonderful food ... especially healthy muffins. My BB coach, Kate, shared this recipe on Facebook and I thought "I have to make these"....you had me at chocolate!
Here is a link to the BeachBody.com recipe: chocolate mint muffins
Now before you turn your nose up you should try these. I have had other treats that used beans as a base (a delicious brownie torte comes to mind from Healthy Girl Bakery here in my town). It was amazing! While these are so much better than a regular muffin I still try to view them as a treat. Because, well you know, chocolate. And mint. I could probably eat the whole batch if I didn't limit myself somehow.
Here is the recipe for reference
Ingredients:
1 (15-oz) can chickpeas (garbanzo beans), drained, rinsed
3 large eggs
½ cup raw honey
1/3 cup unsweetened cocoa powder
1 tsp. baking soda
3 Tbsp. coconut oil, melted
½ tsp. pure peppermint extract
Preparation:
1. Preheat oven to 350° F.
2. Prepare 12 muffin cups by lining with muffin papers or coating with nonstick cooking spray; set aside.
3. Place chickpeas, eggs, honey, cocoa powder, baking soda, coconut oil, and extract in blender or food processor; cover. Blend until smooth.
4. Place batter in a medium bowl.
5. Divide batter among 12 prepared muffin cups.
6. Bake for 15-20 minutes, or until toothpick inserted in center comes out clean.
7. Cool completely and enjoy!
Nutrition Info from BeachBody.com (including portionology for some fitness programs)
Here is a link to the BeachBody.com recipe: chocolate mint muffins
Now before you turn your nose up you should try these. I have had other treats that used beans as a base (a delicious brownie torte comes to mind from Healthy Girl Bakery here in my town). It was amazing! While these are so much better than a regular muffin I still try to view them as a treat. Because, well you know, chocolate. And mint. I could probably eat the whole batch if I didn't limit myself somehow.
Here is the recipe for reference
Ingredients:
1 (15-oz) can chickpeas (garbanzo beans), drained, rinsed
3 large eggs
½ cup raw honey
1/3 cup unsweetened cocoa powder
1 tsp. baking soda
3 Tbsp. coconut oil, melted
½ tsp. pure peppermint extract
Preparation:
1. Preheat oven to 350° F.
2. Prepare 12 muffin cups by lining with muffin papers or coating with nonstick cooking spray; set aside.
3. Place chickpeas, eggs, honey, cocoa powder, baking soda, coconut oil, and extract in blender or food processor; cover. Blend until smooth.
4. Place batter in a medium bowl.
5. Divide batter among 12 prepared muffin cups.
6. Bake for 15-20 minutes, or until toothpick inserted in center comes out clean.
7. Cool completely and enjoy!
Nutrition Info from BeachBody.com (including portionology for some fitness programs)
Friday, February 20, 2015
Mini Pepper Chicken Nachos
I love nachos, especially all dripping with cheese. Since I really trying to watch my carbs, the chips are not so good but the internet to the rescue!!! I found this recipe for mini bell pepper chicken nachos - it uses mini bell peppers instead of chips. They are fantastic!!
I found the recipe on Facebook but am linking to the original poster of it.
Here is my pan of them hot from the oven
To cut down on fat (or make it Phase 1 friendly) use GO Veggie soy cheese - cheddar or cheddar - pepper jack shreds.
Or use a mix of cheddar and Monterrey jack if you dare
Snacking just got a while lot better!
I found the recipe on Facebook but am linking to the original poster of it.
Here is my pan of them hot from the oven
and my plateful. You get about a quarter of the pan.
Or use a mix of cheddar and Monterrey jack if you dare
Snacking just got a while lot better!
Tuesday, February 17, 2015
Minestrone Soup
During the winter I love soup. I make a big batch and freeze half. I'm so glad I did because this past week we got another batch of cold weather and I thawed out my minestrone and lunch was done for the week
Try it for yourself.
Try it for yourself.
Minestrone Soup
Ingredients:
½ lb sweet
Italian sausage
1 c.
diced Onion
1 cloved
minced garlic
1 c.
carrots, diced
1 tsp basil
¼ tsp
oregano
2 small
zucchinis, diced
1 – 1 lb can
Italian tomatoes (diced or stewed)
20 oz
beef stock
1 – 1lb can
red or white kidney beans
½ c. rice or
barley
½ c. red
wine
1 Tbsp oil
Salt and
pepper to taste
Directions:
Brown
sausage in oil in a large kettle or stock pot over medium heat. Add onion, garlic, carrot and basil. Cook for 5 minutes. Add zucchini, tomatoes, broth, and oregano.
Bring to
boil then simmer for 1 hour.
Add beans
with liquid, rice/barley and wine.
Simmer another 20 minutes or until grain is cooked (note barley will
take 30-40 minutes to cook to desired
firmness)
Serve with
grated parmesan.
Enjoy!
Wednesday, February 11, 2015
Maple Dijon Chicken
I went in for my monthly check in with my coach last week. Lindsay was running behind (or I was earlier than usual) and I heard Dusty, another coach, talking about some recipes. This is one that she mentioned and I grabbed a copy and made it that night for dinner. It was really good. Pair it up with some roasted asparagus (and roasted potatoes on phase 4) and you've got a winner of a chicken dinner.
Dijon Chicken
½ c Dijon
mustard
¼ c maple
syrup (Phase 4, or use 1/4 c WF pancake syrup for Phase 1)
1 Tbsp apple
cider vinegar
4 chicken
breasts
Salt,
pepper, garlic powder to taste
Pat chicken dry. Lay
in a baking dish and season with salt, pepper and garlic powder to taste.
Mix mustard, syrup and vinegar together and pour over
chicken
Top with more pepper, fresh rosemary and thyme if desired
Bake at 425 for 35-40 minutes.
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