Coconut & Blueberry Yogurt Parfait

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If you read my weekly meal plan for this week you'll see I attempted blueberry & coconut pancakes....welllll that didn't turn out as expected. I found out the hard was coconut flour does not work the same way regular all purpose flour does. OOPS! Thanks to my IG followers I found out that coconut is a lot more absorbent than regular flour therefore you're supposed to use 1 egg for ever 1/4 a cup of flour you're substituting.

So instead of sticking with these pancakes I created a Greek yogurt parfait and topped it with what I was supposed to use for the pancake toppings :)

So here you have it, another quick and easy breakfast!

INGREDIENTS:

  • 1 cup of plain Greek yogurt ( I like the individual sized portions b/c they're easy on the go!)
  • 1 pack of splenda, or a small drizzle of honey
  • 1/8 cup of blueberries
  • 2 pinches of coconut flakes
  • 1/2 tbsp of chia seeds

METHOD:

  • Combine plain Greek yogurt with 1 pack of splenda (or sweetener of choice)
  • Top with blueberries, coconut flakes, & chia seeds

NUTRITIONAL INFO:

  • Calories: 155         Carbs: 13         Fats: 3         Protein: 19

If you make this recipe, be sure to snap a photo and hashtag it #Fitgirlxtina. I'd love to see what you create!

Enjoy,

X

Banana & Coconut Protein Oats

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Thing you don’t like oatmeal? Or that you don't like anything besides sugary instant oats? Give this recipe a try! The protein powder + toppings is the key- as well as using milk (almond) instead of water.  Best part about it-- there were no pots or pans dirtied in making this breakfast!

INGREDIENTS:

  • 1/3 cup Quaker Oats
  • About 2/3 cup reduced sugar almond milk
  • 1/2 scoop of your favorite flavor protein powder (I used Optimum Nutrition Cookies & Cream)
  • 1 Tbsp lite coconut milk
  • 1/2 banana
  • A pinch of coconut flakes and coconut (or brown) sugar

METHOD:

  • Mix uncooked oats and almond milk.
  • Cook in microwave for 2 min. There should be some extra milk- if not add some more
  • Stir in 1/2 protein powder
  • Add sliced banana, coconut milk, flakes, and sugar toppings

NUTRITIONAL INFO:

Calories 265          Carbs: 36g          Fat: 7g          Protein: 16g

Rice Cracker Tuna Melt

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Back in the day, my go to sandwich was a tuna melt. At the time, I thought this was a healthy meal choice- I figured tuna fish has a lot of protein and how bad could it be for you? I overlooked the amount of mayo & buttered bread that it takes to make a good and comforting tuna melt. 

I have recently recreated this little gem and it's so simple to put together for the perfect in-between meal snack! This version of a tuna melt is a healthy way to eat a sandwich without the excess carbs and unhealthy fats. .

My tuna salad includes a couple tbsp of plain Greek yogurt, red chili flakes, and garlic powder. I topped it with smashed avo + a slice heirloom tomato. You can add dill pickle, or anything else you'd like to this rice cake sandwich, so experiment and find the combo that you love!

INGREDIENTS:

  • 1 can of Albacore Tuna
  • 1/4 Haas Avocado
  • 1 sliced of heirloom tomato
  • 1 slice Sargento ultra-thin sharp cheddar cheese
  • 1 tablespoon of fat free plain yogurt
  • ¼ teaspoon of red pepper flakes
  • 1/4 teaspoon of garlic powder
  • Pinch of black pepper & salt
  • 1 plain rice cakes

METHOD:

  • Turn on your oven Broiler to high.
  • Place a rice cake on a small baking sheet.
  • In a small bowl combine the tuna, yogurt, garlic powder, red pepper flakes, salt & pepper. Stir to mix.
  • Add the tuna mixture on the rice cake and spread evenly. Layer a tomato and smashed avocado on the tuna. Top with a slice of the cheese.
  • Place the baking sheet under the broiler to melt the cheese.
  • Put rice cake sandwich in the oven and watch carefully- the cheese only takes a minute or two to melt.

NUTRITIONAL INFO:

Calories: 250          Carbs: 12g          Fat: 14g          Protein: 22g

Egg White, Avocado, & Swiss Breakfast Sandwich

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Confession-- I would buy a bacon egg & cheese breakfast sandwich almost everyday during college. Gosh I can't even imagine how much $$ and calories I wasted.

Although I am cautious about what I eat, I have never been a firm believer of restricting myself. So I decided to recreate my daily breakfast sandwich but in a healthy version.

It's a great macro balance with protein (egg whites), fats (avocado), and carbs (100% whole wheat English muffin). You can also add greens (spinach, arugula, or kale) or even meats (lean turkey or chicken sausage) It's so versatile and very easy to make in the morning.

From start to stop it takes me ~5 min!

I'll crack & separate my 3 egg whites & allow them to cook. Meanwhile I'll toss in my English muffin into the toaster. After that's done...

I'll layer smashed avocado...

Add my egg whites & sliced cheese between my toasted muffin.

Out the door in 5 min!

INGREDIENTS:

  • 3 egg whites
  • 1 100% whole wheat English muffin
  • 1/4 avocado
  • 1 slice ultra thin Swiss cheese
  • Greens of choice: I like arugula or spinach.

METHOD:

  • Toast muffin & meanwhile, cook egg whites on skillet (season with salt & pepper)
  • Spread 1/2 avocado on English muffin, layer egg whites, and top with Swiss & greens)


NUTRITIONAL INFO:  Calories: 300          Carbs: 27g          Fat: 10g          Protein: 25g

f you make this recipe, be sure to snap a photo and hashtag it #Fitgirlxtina. I'd love to see what you create!

Enjoy,

X

Pork Shoulder Pot Roast w / Red Skin Potato

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Even though it's been about two weeks since we set the clocks back I can't get used to it getting dark at quarter after five! I don't know about you, but it makes it seem like bedtime right after dinner.

This pork shoulder is perfect on a chilly dark night.  It's so tender and the rosemary & mushroom flavor is just perfect.  I found this recipe a few days ago on @GetFitBrooklyn's Instagram feed and it looked like something my husband would LOVE!

...indeed, he loved it!!

I tossed everything into my slow cooker on "low" in the morning before heading into the clinic & by the time I got home it was time to eat!

I've tried to make pot roasts in the past and the type of meat you get will definitely be key. I always try to buy lean meats because they're healthier for you plain and simple. But for this specific recipe, you want to make sure to get a non lean cut of meat.  My go to is pork shoulder because it literally falls off the bone.  You can always trim the fat before cooking.

For the red skinned potatoes all I did was boil in water until cooked through (about 20 min depending on how large the potato is). I smashed and added the juice from the pot roast! SIMPLE!

Recipe via Chinae Alexander (@GetFitBrooklyn)

INGREDIENTS:

  • 1 pork (or beef) pot roast
  • 1/2 box cream of portabella mushroom soup
  • 5 stalks of rosemary
  • 3 cups of baby Bella mushrooms
  • 1/2 cup beef broth
  • 1 small chopped onion

METHOD:

Simply combine above ingredients into a slow cooker on "low" for 7-8 hours or "high" for 4-5

NUTRITIONAL INFO:  Recipe yields ~4 servings (4 oz of meat & 1 red skinned potato)

Calories: 395          Carbs: 34g          Fat: 15g          Protein: 22g

If you make this recipe, be sure to snap a photo and hashtag it #Fitgirlxtina and #GetFitBrooklyn. I'd love to see what you create!

Enjoy,

X

Orange Sriracha Honey Chicken

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Plain grilled chicken can get pretty boring. So I was browsing Pinterest to try to find a recipe that would spice up a bit.  I stumbled on Fitmencook's recipe and wanted to share it with you! A link to the original recipe is HERE

I'm balancing my macros by also eating whipped sweet potatoes & steamed green beans.

For the whipped sweet potatoes I simply peeled and boiled 3 yams, and whipped potatoes with my hand mixer. I added almond milk, cinnamon, and a touch of vanilla extract.

Meal Prep Tip: I keep all components of my lunch in separate bowls (or zip-lock bags) in the refrigerator and portion out what I need each morning (mainly because I don't have enough Tupperware containers to keep 5 individual lunches- I wonder where they all disappear to...)

INGREDIENTS: (via Fitmencook)

  • About 15 oz or 1.5 lbs raw chicken breast (or tenders)
  • Marinade:
  • 1 tablespoon sesame oil
  • 2/3 cup Sriracha sauce
  • 1/4 cup honey
  • 1 tablespoon fresh orange zest

METHOD:

  • Set your grill or oven to 375F.
  • In a sealable plastic bag, add the contents for the marinade and mix together well.
  • Add the chicken to the bowl or bag and ensure that all the pieces are covered in the marinade.  Allow to marinade for at least 30 minutes.
  • Place the chicken on a baking sheet or on the grill. Bake for about 15-20 minutes until the juices from the chicken run clear. Flip the chicken halfway through so each side cooks for about 8 – 10 minutes.  Use any leftover marinade to baste the chicken when you flip it over – just remember, to let it cook after basting since the raw chicken marinaded in it. If you have thick pieces of chicken breasts, your cooking time will likely increase; however, I suggest slicing the chicken breasts down the middle, to make thinner pieces, to reduce overall cooking time and to ensure that the chicken is completely cooked.
  • Enjoy!

NUTRITIONAL INFO: for 4 oz chicken, 1/2 a sweet potato, & 1 cup green beans

  • Calories: 320          Carbs: 41g          Fat: 3g          Protein 31g

f you make this recipe, be sure to snap a photo and hashtag it #Fitgirlxtina. I'd love to see what you create!

Enjoy,

X

Greek Feta Burger

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It's a chilly, overcast, & rainy day here in Columbus. I had a great day treating my patient in the dental clinic this morning. I cemented crowns on her two front teeth and the gratitude she had really brighten my day!  I had the afternoon off and spent it cleaning, listening to @getfitbrooklyn's Spotify playlist and prepping dinner!

Up on the menu is Greek Feta Burgers and these are literally the easiest things to assemble only needing FOUR ingredients.

The cool thing about this recipe is the meat option can be substituted to whatever you'd like. This time around I'm using 90% lean ground beef. In the past I've also used lean ground turkey, ground chicken. I shared this recipe with one of my best friends & she used ground bison- YUM!

INGREDIENTS: (yields 4 servings)

  • 1 (1 lbs.) package of lean ground beef (or meat of preference)
  • 1/2 cup. crumbled feta cheese
  • about 1/2 cup of chopped parsley
  • 3 cloves of garlic
  • 4 whole wheat buns
  • 1-2 tbsp Tzaziki (cucumber sauce)

METHOD:

  • Mix together above ingredients + separate into 4 equal parts forming hamburger patties.
  • Grill until cooked throughout.
  • Top with tzaziki sauce and veggies as desired
  • Tzaxiki sauce can be store bought or homemade recipe found here


NUTRITIONAL INFO: (1 serving: bun, burger & sauce)

Calories: 395        Carbs: 24g          Fat: 25g        Protein: 35g

If you make this recipe, be sure to snap a photo and hashtag it #Fitgirlxtina. I'd love to see what you create!

Enjoy,

X

Stop Skipping Breakfast

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Did you know the majority of those who have successfully lost weight, and kept it off, eat breakfast every day?

"People skip breakfast thinking they're cutting calories, but by mid-morning and lunch, that person is starved," says Milton Stokes, RD, MPH, chief dietitian for St. Barnabas Hospital in New York City. "Breakfast skippers replace calories during the day with mindless nibbling, bingeing at lunch and dinner. They set themselves up for failure."

When we wake up from a good night's sleep our bodies have gone through a pretty long stretch without food. Even though we're sleeping, the body is still tapping into its sources to keep our systems efficiently running. So if you don't fuel the tank before heading out the door,  your body will physiologically go into starvation mode -- storing fat -- thinking there's a crisis!

So what does a good breakfast look like?

Personally, I think breakfast should include carbohydrates low on the glycemic index -- such as whole grain toast or oatmeal. This type of carbohydrate is digested slower, to help keep your body fueled throughout the day. Try to also include a protein source -- I prefer egg whites -- and healthy fats -- some options are avocado or yogurt.

Three helpful hints to make breakfast a habit

Start small and light

If you're not used to eating in the morning, most likely you will not have an appetite. This is because the body has adjusted to the fast of not eating breakfast. It's okay to eat even though you're not hungry. Ease into the habit with small portions of easy-to-digest foods that are nutrient-packed.  Try a delicious Greek yogurt parfait, or a protein packed fruit smoothie, maybe some protein oats with crunchy peanut butter topping.

Plan it out

Planning what you are going to eat before hand makes cravings easier to avoid. Let's say you know when you wake up you're going to have some avocado toast with egg whites and a coffee.  You're more likely to skip the donuts that used to go hand in hand with your morning coffee. You're body is nourished & satisfied, so the mind will not be as interested in the sugary rush.

Get up a few minutes earlier

I'm all for getting as much sleep in the morning as possible but honestly an extra 15 min to prepare a nutritious breakfast is BETTER than the extra sleep. Not only are you allowing time to prepare or eat something quick, you'll also give your mind and body a chance to wake up.

 

Chocolate Protein Mug Cake

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Healthy protein packed chocolate mug cake for under 200 calories?! YES!

This after dinner or post workout treat will give you the chocolate fix you're looking for!

These ingredients were already in my fridge & pantry. Toppings to this mug cake could also include melted peanut butter, chopped up quest bar, or more melted dark chocolate.

Just be cautious of your portion sizes!!

So even though it took me a few experimental trials to get the ratios of this recipe to be just right, I don't think my husband cared about eating the failed attempts.

The first result was too "cakey" and the second was too "chocolatey" (yes that's a real thing).

This recipe literally tastes just like chocolate cake but minus the guilt!


Mix in some unsweetened almond milk until the batter has a brownie consistency.

INGREDIENTS:

  • 2 tbsp chocolate protein powder (I use optimum nutrition)
  • 1 tbsp coconut flour
  • 1 tbsp unsweetened coco powder
  • 1/2 mashed banana
  • 1 egg
  • 2 packs of Splenda (or sweetener of choice)
  • Splash of almond milk
  • Small handful of dark chocolate chips
  • Toppings:  sliced banana, pomegranate, & fat free whipped cream

METHOD:

PAM the inside of your mug, combine all dry ingredients and mix, add wet ingredients and pour into mug. Cover with plastic wrap for 45 sec, check and if needed add another 30-40 seconds.

NUTRITIONAL INFO:

  • Calories: 180 calories          Carbs: 25g          Fat: 5g          Protein: 15g
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f you make this recipe, be sure to snap a photo and hashtag it #Fitgirlxtina. I'd love to see what you create!

Enjoy,

X

Strawberry & Basil Ricotta Toast

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I love waking up to a sweet + savory breakfast!

I bought 1/2 of a rye loaf from my weekly grocery haul. It's the perfect size because by the time I try to get through an entire loaf it ends up going bad. SO check with your local grocery stores to see if they sell 1/2 loafs.

My strawberries are already pre-sliced (this is part of my Sunday prep) to help save time for my rushed mornings.

Simply toss two slices of bread in the toaster...

 Spread 1/4 cup of ricotta between the two slices...

Add sliced strawbs + cut 1 leaf of fresh basil, you can also drizzle honey or balsamic glaze if you'd like

I'm pairing this with my usual coffee +

 

INGREDIENTS

  • 2 slices of rye loaf
  • 1/4 cup ricotta cheese
  • 2 tbsp slice strawberries (about 4-5)
  • 1 basil leaf
  • Optional: honey or balsalmic glaze

METHOD:

  • Toast bread slices, spread ricotta evenly and top with fruit + herbs

NUTRITIONAL INFO:

  • Calories: 335 calories          Carbs: 56g          Fat: 6g          Protein: 17g

f you make this recipe, be sure to snap a photo and hashtag it #Fitgirlxtina. I'd love to see what you create!

Enjoy,

X

Chicken & Spinach Lasagna Roll Ups

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A big thank you to Cappello's for inspiring this post!

I used Cappello’s gluten free, grain free lasagna sheets and they are nothing short of fabulous. Low on the glycemic index, their lasagna is made primarily using almond flour and egg for a deeply rich flavorful experience.

No precooking is necessary; just layer, roll, bake, and relish in the glory of fresh, gourmet lasagna. Check our their page to find products near you!

The filling is only 3 ingredients!

Creamy ricotta mixture ready to spread on lasagna sheets

Place the ground chicken on top and roll up!

 

INGREDIENTS: (yields 4 roll ups; 2 servings)

  • 4 sheets of Cappello's Lasagna Sheets
  • 1 Package of Frozen Chopped Spinach- thawed & drained
  • 15oz (about 1 cup) of Ricotta Cheese
  • 1 egg
  • 1 (16oz) can of Tomato Sauce - preferably one with no added sugar
  • 1 lbs low fat Ground Chicken

METHOD:

  • Preheat oven to 400 F
  • Cook chicken until no longer pink, set aside
  • Lay lasagna sheets on a clean counter or on waxed paper.
  • Mix spinach, ricotta, and egg in a bowl
  • Spoon mixture on each lasagna sheet leaving about 1 inch on either side to allow room to roll
  • Place ground chicken on top ricotta mixture
  • Roll lasagna
  • Place foil on a baking dish for easy clean up. Pour 1/2 the tomato sauce on the bottom of the dish, place rolled lasagna in the baking dish and ladle remainder of sauce on top. Make sure the lasagna rolls are covered in sauce or they will become too crispy. Place a second sheet of foil on top and bake for 20-25 min.

NUTRITION INFO: (for 1 roll up)

  •   Calories: 425          Carbs: 34g          Fat: 21g          Protein: 30g

f you make this recipe, be sure to snap a photo and hashtag it #Fitgirlxtina. I'd love to see what you create!

Enjoy,

X

Roasted Sweet Potato & Chickpea Lunch Bowl

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When in doubt EAT COLORFUL! This lunch bowl is filled with nutrient dense ingredients to keep you full & help you power through your workday.

One of the reasons I love creating "bowls" for lunch is because they're so easy to pack. Being a full time student, there are two options for lunch -- buy or pack--. In the past I would buy my lunch 5 days a week because it was quick, convenient, and tasty. Flash forward to now, I'm a full time lunch packer ultimately saving money & knowing I'm eating nutritious and healthy foods.

This prep is super easy. I store all the ingredients in separate containers in the fridge. I sliced my tomatoes & cucumbers, roasted the potatoes & chickpeas, and made the dressing. Assembly into a Tupperware the morning before school and you're all set!

Let's talk flavor. No one likes plain food. Spice up your chickpeas with with chili powder, garlic powder, & cumin. There are so many options but this is what I used for my bowl. My sweet potatoes are tossed in olive oil & cinnamon. Throw in the oven and set a timer for 40 min.

If you're a macro counter like myself, the salad is high in carbs. But just a friendly reminder that these are good for you carbs! High-fiber foods like sweet potatoes and chickpeas don’t contain as much digestible carbohydrate, so it slows the rate of digestion and causes a more gradual and lower rise in blood sugar. To increase my protein intake I ate about 5 oz of ground chicken along with this salad.


INGREDIENTS: (yield 1 bowl)

  • 1/2 cup spiced chickpeas
  • 1/2 roasted sweet potato
  • 1/4 cup sweet corn
  • 1/4 cup cherry tomatoes
  • 1/4 cup sliced cucumber
  • 1 handful arugula
  • 1 tbsp dressing (olive oil, lemon, salt, pepper, honey drizzle)

NUTRITIONAL INFO:  Calories: 385          Carbs: 59g         Fat:15g          Protein:11g

f you make this recipe, be sure to snap a photo and hashtag it #Fitgirlxtina. I'd love to see what you create!

Enjoy,

X

Soy n' Sesame Flank Steak

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These juicy strips of grilled flank steak are marinated with garlic, soy sauce, chili paste, & sesame oil. These go super fast in my house, so, you may want to make a lot!

I love finding new protein sources for main dish dinners. Flank steak is packed with it and it's easily prepped with minimal effort. You can cut & marinate the night before or earlier in the day and let the meat soak up the delicious Asian flavors. 

And with no surprise you'll have a furry friend right by your side

I prefer to cook this on an outdoor grill, but a cast iron grill pan or indoor grill works as well.

INGREDIENTS:

  • 2 lbs flank steak, thinly sliced
  • 2/3 cup reduced sodium soy sauce
  • 1 tsp. sesame oil
  • 1 tbsp. chili paste
  • 1 thumb of fresh ginger
  • 2 garlic cloves
  • A dash of sesame seeds

METHOD:

  • Combine all ingredients in a bowl and marinate the steak for at least 1 hour or more. 
  • Heat your grill or grill pan to high heat; when hot grill a few minutes on each side until browned and cooked though.

NUTRITIONAL INFO:

  • Yields about 20 strips ( 4 servings)
  • One serving = 5 strips or 5oz

Calories: 212         Carbs: 0g          Fat: 8g          Protein: 30g

For tonight's side dishes I prepared polenta and roasted Brussels sprouts. I always like to have a healthy carbohydrate, vegetable, and protein source at every dinner.

f you make this recipe, be sure to snap a photo and hashtag it #Fitgirlxtina. I'd love to see what you create!

Enjoy,

X

Pan Seared Orange Roughy

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Have you tried Orange Roughy?

It's a mild tasting white fish comparable to tilapia (but 'meatier').

This fish has little fat, no carbohydrates, & is just about all protein - six ounces has almost 30 grams! So pretty perfect for someone trying to build lean muscle.

I used a egg white & homemade honey mustard wash and lightly tossed in plain breadcrumbs + cayenne pepper.

I had all these ingredients in my pantry so picking up a few roughy fillets on my grocery haul was easy peasy!

I served the fish with a spinach & strawberry salad with a lemon, mandarin orange dressing.

 

INGREDIENTS: (Yields 2 servings)

  • Two 6 oz Orange Roughy Fillets
  • 1/4 c. Plain Breadcrumbs
  • 2 tbsp. Yellow Mustard
  • 1 tbsp. Honey
  • 1 tbsp Cayanne Pepper (+/- based on how spicy you like it)
  • 1 egg white

METHOD

  • Rinse fish under water & pat dry.
  • Combine honey, mustard, and egg white in to bowl
  • Combine bread crumbs + cayenne pepper into a plastic zip lock bag
  • Coat fish in wash and seal into bread crumb bag, shake off excess and place on plate
  • Put fish into fridge for 30min to allow adherence
  • Coat frying pan with coconut oil (or oil of choice) on high-medium heat and sear for 5 min each side

NUTRITIONAL INFO (1 serving )

Calories: 210          Carbs: 11g          Fat: 2g          Protein: 31g

 

SALAD INGREDIENTS:

  • Spinach
  • 5 Strawberries
  • 1/2 seedless cucumber
  • 1 tbsp sliced almonds
  • Dressing: Juice of 1 lemon, 3 slices of mandarin oranges, 1 tbsp red wine vinegar, 2 tbsp olive oil, oregano. Blend together. 

If you make this recipe, be sure to snap a photo and hashtag it #Fitgirlxtina. I'd love to see what you create!

Enjoy,

X


Peanut Chicken Power Bowl

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Gosh this weekend went by in the blink of an eye, didn’t it? I traveled to Cincinnati for one of my best friend's bachelorette party. We had SUCH an incredible time!

PS how fun to have a bach party on Halloween weekend?!?

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After not having much discipline food wise & the extent of my workouts was a pole dancing class (which actually left my upper body pretty sore) I was in desperate need to flip the health switch back to "ON"

So lunch this week is a peanut chicken power bowl filled with healthy carbs, lean protein, and veggies!

Okay... Let's talk prep! After super busy traveling weekends the last thing I want to do is spend 3 hours in the kitchen prepping!

So what's my hint? Buy some of your ingredients ALREADY prepped!

I swung by the store and picked up already cut red cabbage + carrots. Whole Foods has an amazing Thai peanut sauce, so I bought a small container of that since my past experiences of making Thai sauce was, well.....pretty darn bad. I also picked up some already grilled chicken from Whole Foods as well. Basically the only thing I had to cook was my brown rice. I made enough for the entire week so all I'll have todo in the mornings is put everything in a Tupperware container and I'm out the door. Simple as that!

I don't always buy already prepped items, but when I'm rushed for time or super exhausted small cheats like this will save me hours in the kitchen and IT'S STILL HEALTHY!

INGREDIENTS:

  • One 6oz grilled chicken breast
  • 1/2 seedless cucumber
  • 1/4 cup carrots
  • 1/4 cup red cabbage
  • 1/2 cup whole grain brown rice
  • 3 tbsp Whole Foods Peanut Sauce
    • If you want to make your own:
      • 1/2 cup peanut butter
      • 1 can lite coconut milk (canned)
      • 2 tbsp soy sauce
      • 1 tbsp apple cider vinegar
        add ingredients together on stove top and simmer for 5-8 min

METHOD:

  • Combine all ingredients above into a bowl
  • I ate this bowl chilled because warming up cucumber doesn't seem appetizing to me. If you want this bowl warm you can heat up the rice + chicken before adding the veggies!

NUTRITIONAL INFO:

Calories: 460 calories          Carbs: 44g          Fat: 8g          Protein: 51g

If you make this recipe, be sure to snap a photo and hashtag it #Fitgirlxtina. I'd love to see what you create!

Enjoy,

X

Apple Pie Oats

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Happy November!

Planning my meals this week, I was in search for something that just screams FALL

...and this apple pie oat breakfast is a perfect embrace on a chilly fall morning. 

It's like diving into delicious apple pie (but without all the added sugar) and keeps you feeling energized and ready to tackle the day ahead.

This recipe is one of my favorites because not only does it have amazing flavors, but it's simple and so nutritious!

I love, love, love this bowl. It’s creamy, warm, & full of apple-cinnamon flavor. The caramelized apples and toasted pecans are the perfect toppers. Just one serving is so satisfying and always keeps me full ’til lunch with plenty of fiber. You could even add a dollop of natural cashew or almond butterfor a bit of extra protein (just watch your portion so you don't addtoo much fat into your daily macros)

One reason I enjoy eating oatmeal on weekday mornings is because it's easily enjoyed on the go during my commute. But it would also be a perfect breakfast to make for guests or even on lazy fall weekend mornings – you know, when the only thing you have on your agenda is breakfast + Netflix...the best kind of mornings in the history of weekends.

Feel free to substitute other seasonal fruits as well! I love blueberries, peaches, or even pumpkin!

INGREDIENTS:

  • 1/3 cup oatmeal (I used Purely Elizabeth Apple Cinnamon Pecan Ancient Grain)
  • 3/4 cup reduced sugar vanilla almond milk
  • 1/2 honeycrips apple
  • 1/4 cup granola
  • small handful of pecans
  • 1 Tbsp. brown sugar
  • dash of cinnamon
  • dash of apple pie spice
  • 1/2 scoop snickerdoodle protein powder (optional)

METHOD

  • Bring milk (or water) to boil, add oats. Cover saucepan and lower heat. Let oats cook for 3-4 min.
  • Meanwhile, in a small frying pan, add cut apples, brown sugar, pecans, cinnamon, and apple pie spice mix well and saute until warm & gooey.
  • Combine in a bowl and enjoy!

NUTRITIONAL INFORMATION:

Calories: 330 cal          Carbs: 52g          Fat: 12g          Protein: 8g (20g if protein used)

If you make this recipe, be sure to snap a photo and hashtag it #Fitgirlxtina. I'd love to see what you create!

Enjoy,

X

Berries + Vanilla Cream

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Does anyone else need something sweet after dinner? I'm guilty of it! Trying to find a healthy cure for my sweet tooth can be challenging.

I've come up with a little concoction that does the trick! It's nothing fancy, just something to satisfy my sweet tooth and fulfill that dessert temptation.

Let's be honest: Anything that actually satisfies our sugar craving isn't going to be the essence of a healthy meal. My aim is to find a snack that has little-no added sugar, offers some nutritional beneficence like sweet superfoods (strawberries or blueberries) and/or additional nutrients like fiber or protein (adding a half of your favorite protein powder can really bump up the protein)

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Here are the main ingredients to my healthy desert snack.

I decided to mix in some Optimum Nutrition Vanilla protein powder (1/2 a scoop) and also some Purely Elizabeth granola because, yum!

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INGREDIENTS:

  • 1-2 servings of fat free whipped cream
  • about 3 sliced strawberries
  • 1/4 cup blueberries
  • 1/4 cup raspberries
  • 1 Tbsp .Purely Elizabeth Blueberry Hemp Granola
  • 1/2 scoop Optimum Nutrition Vanilla Whey (optional)

METHOD:

  • Combine whipped cream + protein (if using), simply top with desired fruit +/- granola.

NUTRITIONAL INFO:

  • Calories: 135, Carbs: 20g, Fat 2g, Protein 14g

So here we have it! A tasty snack that's low in added sugar, high in protein, and satisfies the sweet tooth!

 

If you make this recipe, be sure to snap a photo and hashtag it #Fitgirlxtina. I'd love to see what you create!

Enjoy,

X

Spaghetti Squash + Turkey Meatballs

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Who doesn't love a big plate of spaghetti and meatballs?!  I know I do!

But let's be honest, when we sit down in front of bowl of spaghetti its pretty hard to eat just one serving (which is only 2 oz, have you ever measured this out?)

That 2 oz of whole wheat spaghetti is 210 calories & if you overestimate your portion or go for seconds, that's an easy 400 calories down the drain. P.S. that doesn't include the meatballs or sauce!  Moral of the story,  calories can add up real quick!

Fit girl alternative : Spaghetti Squash!

You can eat about 2x as much and still save calories (& carbs)!

For one serving slice the squash in half, spoon out the seeds**, place in a microwave save bowl with enough water to fill the bottom and steam for about 10-12min

 

| For two servings |

INGREDIENTS

  • 1 Spaghetti Squash
  • 1 Can Tomato Sauce ( I like Hunt's Natural because there's not added sugar)
  • 1 Can Diced Tomatoes
  • 6 Turkey Meatballs (I used Rosina Gluten Free Italian Style)

DIRECTIONS

  • Vertically cut spaghetti squash, place 1/2 in a microwave safe bowl, add enough water to fill bowl about an inch. Steam in microwave for 10-12 min. Repeat for other half of the squash.
  • Let cool and fork squash into spaghetti like strands
  • Top with pasta sauce, tomatoes, and turkey meatballs (cooked according to package)

NUTRITIONAL INFO: | for 1 serving |

  • Calories: 270, Carbs: 37g, Fat: 9g, Protein 10

Remember those seeds you saved?!

My favorite part is roasting these babies and enjoying them while I watch Netflix after dinner!

Simply toss in olive oil, line a baking sheet with foil and arrange the seeds so they're not overlapping one another, sprinkle with salt and bake on 400 for 20min

If you make this recipe, be sure to snap a photo and hashtag it #Fitgirlxtina. I'd love to see what you create!

Enjoy,

X

Lemon + Thyme 5 Bean Salad

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Trying to find healthy "work friendly"  lunches is always a headache. For this week I'm making a huge batch of this colorful raw bean salad!

The beans I chose are: Edamame, black beans, green beans, kidney beans, and black eyed peas. Adding fresh peppers and cucumber gives the salad a bright flavor & added nutrients!

Other bean options: Lentils, chickpeas, navy beans ext.

 

Either eat this bean salad plain or add to grilled chicken for extra protein!

Sunday meal prepping has become the norm in our house.  If you took a peak at "10/26 Meal Plan post" you'll see this meal is what I have planned to eat for lunch this week. You'll also notice how I like to structure my meals.

YES, I do eat the same thing for breakfast and lunch everyday for one week, then on Sunday I create a new plan for the next week.

SALAD INGREDIENTS:

  • 1 can red kidney beans
  • 1 can black beans
  • 1/2 cup green beans
  • 1 can black eyed peas
  • 1/2 cup shelled edemame
  • 1 yellow pepper
  • 1 orange pepper
  • 1/2 seedless cucumber

DRESSING INGREDIENTS

  • 1 small red onion
  • Juice of 2 lemons
  • 2 tbsp red wine vinegar
  • olive oil to taste
  • 1 bunch fresh thyme

 DIRECTIONS:

  • For the dressing, either finely chop onion (or add to food processor for a speedier prep) and add remaining ingredients.
  • Dice produce and combine with the beans into a large bowl + add dressing until salad is evenly coated. Store in the fridge (either in a large bowl or individual tupperware containers)
  • I like to add this salad with grilled chicken breast.

NUTRITIONAL INFO: Recipe makes 5-6 servings, nutritional info for 1 serving (plus 4 oz grilled chicken)| Calories: 480, Carbs: 43g, Fat: 14g, Protein 49 g

If you make this recipe, be sure to snap a photo and hashtag it #Fitgirlxtina. I'd love to see what you create!

Enjoy,

X

Country Apple Jam Yogurt Bowl

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I picked up some apple butter jam from the grocery store a while back because I thought this would be really yummy in some plain Greek Yogurt.

TIP: buy plain Greek yogurt and flavor it yourself.  When companies put additives into healthy foods to make them more palatable, it often results in boosting sodium and/or sugar. If you flavor it yourself (with jam, honey, peanut butter) you know exactly what and how much you're in-taking

Follow this recipe for a quick & easy breakfast or snack!

Enjoy,

x

INGREDIENTS:

  • 1 serving of plain Greek Yogurt
  • 1 banana
  • 1/2-1 tbsp. apple butter ( or any other flavor you prefer)
  • 1 handful of blackberries
  • 1/4 cup granola
  • about 6 pecan halfs

NUTRITIONAL INFO: Calories: 314, Carbs: 44g, Fats: 9g, Protein: 21g

If you make this recipe, be sure to snap a photo and hashtag it #Fitgirlxtina. I'd love to see what you create!