Paleo (Grain Free) Hot Cereal

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Ingredients:

  • 1/2 cup whole raw almonds
  • 3/4 cup whole raw cashews
  • 1/4 cup unsweetened coconut flakes
  • 1 large ripe banana
  • 1 tbsp ghee (or coconut oil)
  • 1 medium apple, chopped into bite-sized pieces
  • 1/8 tsp ground nutmeg
  • 1 14 oz. can (1 3/4 cups) unsweetened almond milk
  • 2 tsp ground cinnamon
  • 1/2 cup raisins

Instructions:

  1. In a mason jar or bowl, add the nuts and coconut flakes. Add enough filtered water to the bowl to completely cover the nuts and coconut. Add a pinch of salt and cover the jar with a lid or kitchen towel. Allow the nuts to soak at least 7-8 hours or overnight.
  2. Once soaking time is completed, drain the nuts and coconut flakes in a colander; making sure to rinse them well until water runs clear.
  3. Add the nuts and coconut flakes to the bowl of a food processor. Then, add the  banana (break the banana in pieces and add to the top of the nuts).
  4. Pulse the nuts and banana mixture until it forms a fine nut meal, making sure to stop and scrape down the bowl as needed for an even texture. Then, remove bowl from food processor and set aside.
  5. Add ghee (or coconut oil) to a saucepan over medium heat. Add the chopped apple and nutmeg to the pan and sauté the apples until they begin to soften.
  6. Next, add the almond milk, cinnamon and raisins. Then add the banana-nut meal mixture. Stir well to thoroughly combine.
  7. Bring the porridge to a gentle simmer and cook for about 5-6 minutes until it’s thick and creamy. If you want a softer texture cook longer.
  8. Ladle the cinnamon apple porridge into bowls and add a splash of your favorite milk. Makes 4 servings.

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Ultimate Reset Meal Plan and Meal Prep for Week One

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ultimate-reset-plan-week-one-copyI decided a few weeks ago to do the Ultimate Reset (more on my reasons and what it is exactly in another post) But since its Monday I wanted to share my meal plan for the week. Because of our schedule I decided to prep as much as possible before hand as well as keep my meals super simple. I took about an hour and forty five minutes. Mainly because I kept stopping to watch football and I also cleaned up as I went along. 🙂 You can download a PDF of the meal plan HERE

 

Breakfasts: Overnight Oatmeal Jars

Lunch M/W/F/Sat: Microgreens Salad with Toasted Pumpkin Seeds and Avocado

Lunch T/Th/Sun: Quinoa Salad with Hummus and Baby Carrots

Snack Every Day: Chocolate Vegan Shakeology or Tropical Strawberry Shakeology

Dinner M/W/F/Sat: Lentil Lime Salad with Baked Sweet Potato and Miso Soup

Dinner T/Th/Sun: Stir-Fried Veggies with Baked Sweet Potato and Quinoa

 

This weeks Goals:

Drink a gallon of water each day

Eliminate Caffeine, Sugar, Alcohol and ALL processed foods from my diet

Phase out meat and dairy this week

Low impact workouts, yoga and walking.

 

If you want to check out info from the last time I completed the Ultimate Reset Click HERE

 

Here are the instructions for the Meal Prep:

Instructions:

1. Start by baking the sweet potatoes. Preheat oven to 450° F. Wash and scrub seven sweet potatoes. Pierce each one several times with a fork and place them on the center rack in your oven. Bake for 35 to 45 minutes, or until tender when pierced with a fork. Remove from oven and set aside to cool.

2. A rice cooker will make quick work of cooking the quinoa, and will shut off automatically when it’s done. If you do not have a rice cooker, cook quinoa on the stovetop using this method. Cook 1½ cups quinoa in 3 cups water and then set aside to cool. To cool it quickly, remove it from the rice cooker or pan and spread it out on a baking sheet to expose more of its surface area.

3. If you bought dry lentils instead of pre-cooked, cook them next. Sort through the lentils to make sure there are no small stones, then rinse them in a colander under cool water. Bring 3½ cups water to a boil in medium saucepan over high heat; add 2 cups dry lentils. Bring the back to a boil, cover the pot, and reduce heat to maintain a gentle boil for about 20 minutes or until lentils are tender. Set aside to cool.

4. Make the vinaigrette. Place ½ cup olive oil, ¼ cup red wine vinegar, 1 tsp. salt, 1 tsp. honey, 2 Tbsp. lemon juice, and 2 tsp. parsley in small bowl and mix well. Set aside.

5. Next build the Microgreen Salad Jars.Use pre-chopped and shredded vegetables to save time. Set out four large Mason jars (or food storage containers). Add 2 Tbsp. dressing to the bottom of the jar (if you’re not using jars, reserve the dressing until just before serving). To each jar add ¼ cup chopped jicama, ¼ cup shredded carrot, ½ red bell pepper, ½ cucumber, ½ tomato, ¼ cup sprouts, 1 Tbsp. cilantro, and 3 cups salad greens. Cover and place in refrigerator.

6. Make the Stir-Fried Veggies. Add 1½ Tbsp. coconut oil and 1 Tbsp. sesame oil to a large skillet or wok over medium-high heat. Add two chopped carrots and cook, stirring constantly, for two minutes. Add one cup broccoli and continue to cook, stirring frequently, for four minutes. Add one chopped red bell pepper and one chopped zucchini. Cook two to three minutes or until tender-crisp. Turn off heat. Add two Tbsp. Bragg Liquid Aminos, and mix well. Set aside to cool. When stir-fried veggies have cooled, divide them evenly between four food storage containers. To each container add a baked sweet potato and one cup quinoa. Place in refrigerator.

7. I usually make miso soup just before eating it, but you can prepare a large batch for the week all at once. Bring eight cups of water to a boil, then turn off the heat. In a small bowl mix four Tbsp. of miso paste with ½ cup of the hot water until blended. Add the miso and water mixture to the pot along with ½ cup seaweed and four chopped green onions. Let cool. Stir well, then divide evenly between four food storage containers. Place in refrigerator.

8. When quinoa has cooled, prepare the Quinoa Salad. Combine 1½ cups cooked quinoa, 3 Tbsp. olive oil, salt to taste, Bragg Liquid Aminos to taste, and 3 Tbsp. lemon juice in a bowl and stir. Add 1½ chopped tomatoes, 1½ peeled and chopped cucumbers, ⅓ cup chopped olives, ⅓ cup parsley, and 3 Tbsp. mint. Stir gently to combine. Divide evenly between three food storage containers. Place in refrigerator. Serve with ⅓ cup hummus, 10 baby carrots, 8 cherry tomatoes, 10 slices red bell pepper, and 5 green beans.

9. When lentils have cooled, make the Lentil Lime Salad. Combine 4 cups lentils, 4 shredded carrots, 1 cup cilantro, 2 Tbsp. sesame oil, ½ cup lime juice, Bragg Liquid Aminos to taste, salt and cumin to taste. Toss gently to combine. Divide evenly between four food storage containers and place in refrigerator. Serve with a baked sweet potato, and two cups of miso soup.

10. Last, prepare the oatmeal jars. Set out seven pint-sized Mason jars. To each add ½ cup oats, ½ cup yogurt, 1 tsp stevia (if desired), and 1 cup berries. Cover and place in refrigerator. The oats will absorb the yogurt, and will become soft enough to eat. Serve cold.

21 Day Fix Extreme Meal Plan Week Three

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So if I had to grade myself on nutrition/workouts for last week it would be about a C-. I do not even have a good reason. I thought about just throwing in the towel, but I think I have it in me to finish well. I decided to take some time today and tomorrow to plan and prep meals and schedule in my workouts. So here I am being real and I am just going to go for it!

Click HERE for a downloadable PDF of this weeks meal plan and see below for some of the recipes!

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Egg Cups – Chop vegetables for the Sautéed Kale and Red Bell Pepper Egg Cups (¾ onion, 1½ cup kale, 1½ red bell peppers). Add 1 Tbsp. olive oil to a pan over medium heat. Add all veggies to the pan and stir, cooking until onion is translucent, about 5 minutes. Season with salt and pepper. Crack six eggs into a bowl and whisk. Coat a large muffin tin with nonstick spray. Fill nine of the muffin cups with vegetables. Use a large spoon to cover the vegetables with eggs, adding a little bit at a time, until each cup is almost full. Top each with 1 Tbsp. crumbled feta (optional). Place in the oven and cook for about 15 to 20 minutes, until eggs are just set. Remove from oven and allow to cool; when cool, gently remove the egg muffins from the pan. Divide the egg muffins between three food containers, and place in the fridge. To reheat, microwave for 1 to 2 minutes or warm in a toaster over for 5 minutes


Greek Yogurt Bowls –  To each, add ¾ cup 2% Greek yogurt, 1 cup mixed fresh berries, and ¼ tsp. cinnamon

Herbed Yogurt Dip – In a small bowl mix 9 oz. (a little more than 1 cup) of  2% plain greek yogurt, 2 tsp. dried oregano (or salt-free Italian seasoning), 1 Tbsp. chopped fresh basil, and any other dried spices you want, like ½ tsp. dried thyme or dill, garlic powder, onion powder, a dash of paprika. Add salt and pepper to taste. Chop ½ red bell pepper and one yellow bell pepper. Serve 3 oz. of dip with one cup of chopped bell peppers and baby carrots


Seasoned Turkey and Black Bean Burrito Bowls – Add 1 Tbsp. olive oil to a pan over medium heat, place 12 oz. ground turkey in the pan, and stir frequently until no longer pink, about 5 minutes. Season with salt and pepper, 1 tsp. ground cumin and 1 tsp. chili powder (or salt-free taco seasoning mix). Remove from heat and set aside to cool. Divide turkey mixture evenly between three food containers. Add ½ cup black beans (drained and rinsed), ½ cup quinoa, ½ cup salsa or pico de gallo, and top with 1 Tbsp. cilantro and 1/4 avocado (optional) I put mine over butter lettuce.



Spaghetti Squash with Meat Sauce and Parmesan Cheese – Set out three food storage containers. Use a fork to scrape the spaghetti squash out of its skin (see note on a suggestion on how to cook spaghetti squash) Add 1 cup of squash to each container. Freeze any remaining squash for a future week. Wash the pan used for the Seasoned Turkey meat and place it over medium heat; coat it with nonstick spray. Add 6 oz. ground beef and three cloves of chopped garlic to the pan and season with salt and pepper; stir frequently until the meat is no longer pink. Add 1½ cup tomato sauce and 1 tsp. dried oregano (or salt-free Italian seasoning), and cook two minutes more. Top each serving of spaghetti squash with equal amounts of sauce (about ¾ cup), 2 Tbsp. shredded Parmesan, and 1 tsp. fresh basil. Place in refrigerator. When ready to eat, heat in a microwave or in a pan on the stovetop for two minutes.

Note: Heat oven to 400° F. Carefully cut the spaghetti squash in half and scrape out and discard the seeds. Arrange the spaghetti squash face down in a glass baking dish. Fill the dish with just enough water to cover the bottom. Place in oven for 30-45 minutes, or until squash is tender and the skin can be easily pierced with a fork. Remove from oven and set aside to cool.


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21 Day Fix Extreme Meal Plan Week One

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photo cred BRIT + Co.

Today starts Day ONE of the 21 Day Fix Extreme! I am super excited to get back into it and to complete a strength training program! It has been a really long time since I have picked up weights and I miss them. I have decided to use a countdown to competition meal plan which is a form of carb cycling that I will do along with intermittent fasting. It is lots of yummy and simple food but does not cut out grains completely which keeps me sane! You can download a version of my PDF meal plan HERE 21-day-fix-extreme-meal-plan-week-one

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