Fruity Oatmeal Bake

Fruity Oatmeal Bake

Over the weekend, I was at our coach retreat, we had lots of  great meals! Of course health and fitness coaches have to focus on food!! I felt like I was eating the entire time, but it was all healthy! Lots of great ideas for recipes, so now I get to share with you!
Breakfast is my favorite time to eat, and also the most important!! My goal is to find the easiest, but healthiest and satisfying recipes to make everyone's life simple!

Ingredients:

1 1/2 cups dry oats

1 1/2 almond, soy, or skim milk

1/2 cup slivered almonds

1/4 cup dry cranberries

1/8 cup chopped walnuts (finely chopped)

1 green granny smith apple unpeeled (chopped into cubes)

1/2 tbsp vanilla extract

1.5 tbsp pure maple syrup

clean cooking spray (I use pam)

Combine all ingredients in a medium size mixing bowl

Mix together and put in a 9 in round pan after spraying with cooking spray

                                           Bake in oven @ 400 degrees for 40 min uncovered

 Remove and let cool off for 5-10 min and enjoy!!

If you are interested in learning more about clean eating, I run support groups so I can teach you how to eat clean, providing meal plans and recipes, and give lots of great tips and tools for you to live a healthy lifestyle so you can even pass it on to your family and friends!

This support group will give you lots of motivation and accountability for you to reach your overall health and fitness goals! 

*Find me on facebook at www.facebook.com/deidrap.penrose and message me for details!*

Asian Chicken- Healthy version

Asian Chicken

Ingredients:

1.5 lb chicken

1 1/5 Tbsp minced garlic

4 Tsbp Brown Sugar

2 Tbsp EVOO

4 Tbsp Soy Sauce (low sodium or use braggs liquid aminos)

4 Tbsp chicken broth (low sodium)

1/2 tsp brown sugar (light)

1/2 tsp crushed red pepper

2 Tbsp corn starch (in 2 tbsp water - do not add until you add sauce to mixture)

Directions:

Cut raw chicken into 1 inch cubes and bake in oven @ 350 degrees for 25 min

Then put chicken in large pan and add minced garlic and 2 Tbsp brown sugar to cook onto chicken on medium high

Add sauce on low heat for 15 min. or until thick

Make sauce:
In a mixing bowl, add EVOO, chicken broth, soy sauce, 2 Tbsp brown sugar, crushed red pepper together.
Don't forget to add the corn starch mixture after adding the sauce to thicken your sauce!

Serve on top of brown rice or Quinoa! Oh, and definitely broccoli as a side!! 

If you are having a craving for Chinese food, this is so what you should replace it with!! My family is obsessed with this meal and pretty sure we can live off Asian Chicken!!! They are simple steps and does not take too long to make!! 

*If you want to cut back on a little time, I even cook my chicken in the pan instead of baking it for 15-20 min, but just make sure you drain the juice before adding the garlic and brown sugar!

Please post a comment if you try it and let me know what you think!!!

Chicken Alfredo with Spaghetti Squash

Chicken alfredo with spaghetti squash

Ingredients

1 tbsp. olive oil

1 lb. chicken breast, diced

1/2 an onion, sliced

·        2 cloves garlic, minced, more if you like garlic:)

·        2 tbsp whole wheat flour

·        1 1/3 c. fat free milk

·        1 c grated fresh parmasaen cheese

·        3 tbsp. fat free or 1/3 less fat cream cheese

·        1/2 tsp. sea salt

·        1 spaghetti squash

·        parsley, cracked black pepper for garnish

Instructions:

1. Heat olive oil in a medium saucepan over medium-high heat.
2. Add chicken (season it with a little Mrs. dash garlic and herb, sea salt, and pepper)
3. Cook chicken till done, browning just a bit. Remove from pan.
4. Put a little more olive oil in pan and turn heat down to med.
5. Add onions and fry til mostly done, then add garlic. Do not burn (gets bitter)
6. Stir in flour and cook for a little bit. Dont burn!
7. Gradually add milk, stirring with a whisk. It will clump if you add it all at the same time
8. Cook 6 min. or until mixture thickens.
9. while cooking, cut spaghetti squash in half length wise and cook upside down in microwave for 14 min.. let cool
10. Add 3/4 cup. PARMESAN cheese, cream cheese, and sea salt, stirring with a whisk until cheeses melt.
11. Taste and add whatever you think it needs (sea salt and pepper)
12. take spaghetti squash out with a fork…(it will look exactly like SPAGHETTI)
13. add chicken and sauce on top of spaghetti squash
14. garnish with parsley and cracked pepper.

this is a great replacement for alfredo and the whole family will love it! 

if you are looking to learn more about nutrition and how to cook healthy for the whole family? Join my next fitness challenge and learn how to make meal plans, get fitness and nutrition tips, and learn to be healthy for you and your entire family! 

Message me for details deidra.penrose@yahoo.com

find me on facebook facebook.com/deidra.penrose

Crock Pot Black Bean and Sweet Potato Turkey Chili

Crock pot Black bean and Sweet Potato turkey chili

Ingredients:

1 small yellow onion

2 cloves garlic

1 14.5 oz can fire roasted tomatoes with juice

1 15 oz can black beans

2 cups sweet potatoes, peeled and cubed

1 lb turkey breast, ground

3/4 tsp cumin

1/2 tsp oregano

1/8 tsp sea salt

1/2 tsp coarse grind pepper

2 tbsp chili powder

1/2 tsp cayenne pepper

1.5 cup water

Directions:

1. Put vegetables and beans in the bottom of the crock pot.

2. Layer ground turkey breast, spices, seasoning and water.

3. Place lid on crock pot and cook on low for eight hours. (He & She Tip: If you are pressed for time, 1 hr on high equals 2 hours on low.)

4. Carefully remove lid and stir chili. Adjust seasonings to taste.

5. Replace lid, cook for an additional 20-30 minutes on low. Serve.

*this is a great family dinner, and also great for lunches!! I make it for a dinner, and then eat it for the next 2 lunches! Great way to save money and have meals prepared!

Clean Broccoli Cauliflower Salad

Clean Broccoli Cauliflower Salad

Ingredients:

1 head broccoli

1 head Cauliflower

½ red sweet onion diced

1 cup plain Greek Yogurt

1 cup Fat Free Sour Cream

¼ c Stevia

1 pk Turkey Bacon

1 c Fat Free Shredded Cheddar Cheese

Directions:

Dice the broccoli and cauliflower into small pieces.

Mix the Greek yogurt, sour cream, stevia together in medium bowl until smooth.

Add broccoli and cauliflower, ½ red onion into mixture.

Cook turkey bacon as directed and dice into small pieces and add ¾ of packet into mixture.  Set aside rest for topping.

Add ¾ c cheese into mixture, setting aside the rest with the bacon.

Mix all ingredients in bowl and top off with remaining bacon and cheese!!

Serve and enjoy!!

This is such a great side dish for a cook out!! I am definitely taking this to parties for friends and family to have!!  

Clean Buffalo Chicken Dip!!

Clean Buffalo Chicken Dip

Ingredients:

2 10 oz cans 98 % fat free chicken breast

·       1 8 oz fat free cream cheese (Philadelphia)

·       1 cup plain greek yogurt

·       1 packet dry ranch dressing mix (hidden valley)

·       1 cup fat free shredded cheddar cheese

   ½ c Franks Red hot sauce

Directions:

Mix all ingredients together in bowl and heat for 20 min 350 in oven.

Let cool and serve!!

I love to use Lentil chips to go with my buffalo dip!!  The Lentil chips are 120 cal per 22 chips, 4 grams of protein, 19 carbs, 3 grams fat, and 3 grams of fiber!!

Buffalo Chicken Dip Nutrition Facts:

105 calories

1 gram fat

3 carbs

2 sugar

19.5 grams protein

Layered Hummus Dip!!

Layered Hummus Dip!

This recipe is awesome for parties, or just to have as a snack! Depending on how many calories you want for that meal, you can use different foods with the dip.  I personally love to dip raw red and green peppers in the dip! I have also used Lentil chips or whole wheat pita chips! In addition to the ingredients here, I love olives, so I topped it with kalamata olives!!  I also use quinoa instead of tabbouleh! YUMMY!! Enjoy and comment below on how you liked it!!!