Healthy Crock Pot Apple Crisp

Its that time of year again, fall is here and its always nice to make those yummy warm crock pot treats!!! I actually just picked up some more fresh apples from the local farmers market before they close down and now that I know we are known for our apples, I am putting them to use!!

Healthy Crock Pot Apple Crisp

Ingredients:(Makes 8 servings)

• 8 Medium Apples (Granny Smith)
• 3 Tbsp cinnamon
• 1 Tsp nutmeg
• 1/8 cup 100% Pure Maple Syrup
• 2 cups instant oatmeal
• 1/4 cup light brown sugar
• 4 ounces pure apple juice

Directions:

1. Slice and peel apples (removing the cores) and place them in crock pot
2. Add 2 Tbsp cinnamon, 1/2 tsp nutmeg, and pure maple syrup and mix well
3. In a separate bowl, add oatmeal, the remaining cinnamon and nutmeg, brown sugar, and apple juice and mix.
4. Add oatmeal mixture to apples by placing them on top.
5. Cook on low for 10 hours.

21 DAY FIX Breakdown:

1 RED

1 YELLOW

1 PURPLE

2 TSP 

For more healthy tips, help with getting on track with your fitness goals, learning to live a healthy lifestyle and getting 1:1 Support and accountability from me as your coach, please fill out my application below for a spot in my next 30 Day Fitness Challenge!

You will be required to commit to 30 days with healthy eating and  a fitness program (I will help you find a program that fits your goals and level of fitness).

*No current coaches or if you are already working with a coach!

SALMON WITH MAPLE-SOY GLAZE

SALMON WITH MAPLE-SOY GLAZE

INGREDIENTS: SERVINGS (3)

• 3 4 OZ FRESH SALMON
• 1/4 CUP PURE MAPLE SYRUP
• 1/4 CUP BRAGGS LIQUID AMINOS
• 2 TBSP FRESH MINCED GARLIC
• SRPAY PAM OR EVOO

DIRECTIONS:

1. Combine the first 3 ingredients in a gallon-size ziploc bag, shake it up, and then add the salmon.
2.  Allow to marinate in the refrigerator for an hour, turning after half an hour. 
3. Pour the salmon and the marinade onto foil and broil on high in oven with door slightly opened for 15 minutes. The salmon is done when it flakes easily at the thickest part. 
4. Enjoy with a favorite side! I love eating this with some Baked Zucchini!

*IF YOU ARE USING THE 21 DAY FIX, YOU WILL USE THE FOLLOWING CONTAINERS:

1 RED

1 TSP

**IF YOU WOULD LIKE MORE HELP WITH CLEAN EATING AND YOUR FITNESS JOURNEY, JOIN ME IN MY NEXT FITNESS CHALLENGE WHERE YOU WILL RECEIVE MY FREE COACHING, 1:1 SUPPORT, DAILY TIPS, ACCOUNTABILITY, HELP WITH MEAL PLANNING AND MORE HEALTHY RECIPES! 

PLEASE FILL OUT THE APPLICATION BELOW AND I WILL CONTACT YOU WITHIN 24 HOURS! 

Whole Wheat Pancakes

Whole Wheat Pancakes

Ingredients:

• 1 cup whole wheat flour
• 1 cup unsweetened almond milk
• 1 whole egg
• 2 egg whites
• 1/4 cup low-fat or non fat milk
• 1/2 teaspoon vanilla 
• 1/2 tablespoon extra virgin olive oil

Directions:

Mix all ingredients in a large mixing bowl.

Pour the batter on to a non stick pan using olive oil spray.  Keep the heat at medium to medium high. (Be sure not to put on high to prevent burning)

Cook until they are cooked through and serve, topped with your favorite toppings.

I used  3/4 cup plain Greek Yogurt and 1 cup fresh blueberries and top off the a drizzle of Pure Maple Syrup!!

*Feel free to add 1 cup Fresh blueberries in your mixture if you would like! This image above shows the blueberries mixed in! The kids LOVE THEM!!! 

Coconut Crusted Sweet Potato Truffles- Clean version

Coconut Sweet PotatoTruffles

INGREDIENTS: (12 servings)

• 2 large sweet potatoes, scrubbed
• 1 oz finely shredded unsweetened coconut
• 1/4 cup raw, unsalted pecans
• 1/4 cup pure maple syrup
• 1 tsp pure vanilla extract
• 1 tsp ground cinnamon
• 1/2 tsp ground nutmeg
• 6 tbsp coconut flour

INSTRUCTIONS:

1. Preheat oven to 425°F. On a foil-lined rimmed baking sheet, add potatoes. Bake, turning once, for 50 minutes, until fork-tender. Remove from oven and let sit until cool enough to handle.
2. Halve potatoes and scoop out flesh, discarding skins. Transfer flesh to a medium bowl and mash with a potato masher.
3. In a food processor, process pecans into fine crumbs. Add 1 cup mashed potato flesh (reserve remaining potato for another use) and maple syrup. Process until smooth, stopping to scrape down sides of bowl. Add vanilla, cinnamon, nutmeg and process to combine. Gradually add flour and pulse to fully combine.
4. Scoop out potato mixture in 1-tbsp increments and roll into balls. Transfer to coconut and roll to coat. Arrange on a parchment-lined baking sheet 
5. Bake for additional 20 min or until coconut has nice light brown color on top!
6. ENJOY!!

Nutrients per serving (2  truffles):

 Calories: 90

 Total Fat: 4 g

Carbs: 11 g

Fiber: 2 g

Sugars: 3 g

Protein: 1 g 

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!*

Salmon with Lemon-Maple Glaze

SALMON WITH LEMON-MAPLE GLAZE

• 
  
• INGREDIENTS:
• 2 tablespoons fresh lemon juice
• 2 tablespoons pure maple syrup
• 1 tablespoon cider vinegar
• 1 tablespoon EEVOO (extra virgin olive oil)
• 4 (6-ounce) skinless salmon fillets 
• 1/2 teaspoon Himalayan salt 
• 1/4 teaspoon freshly ground black pepper
• Cooking spray 
• 
  
• DIRECTIONS:
• 1. Preheat broiler on high
• 2. Combine first 4 ingredients in a large zip-top plastic bag. Add fish to bag; seal. Refrigerate 10 minutes, turning bag once.
• 3. Remove fish from bag, reserving marinade. Place marinade in a microwave-safe bowl. Microwave at HIGH 1 minute.
• 4. Heat a large ovenproof nonstick skillet over medium-high heat. Sprinkle fish evenly with salt and pepper. Coat pan with cooking spray. Add fish to pan; cook 5 minutes. Turn fish over. Brush marinade evenly over fish. Broil 3 minutes or until fish flakes easily when tested with a fork or until the salmon is to your liking!!
• I enjoy this with a serving of baked asparagus and 1/2 baked or sweet potato!
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