Healthy Honey Roasted Pecans

So I have been craving those really fattening sugary coated pecans and decided, I can do them myself without feeling so guilty! So I gave it a whirl, and it totally helped my cravings!! This was so darn easy and is even a great side to take to a party!!

HONEY ROASTED PECANS- Healthy version!

Ingredients:

• 4 cups dry raw pecans
• 1 tbsp cinnamon
• 1 tbsp truvia or stevia
• 1 tbsp raw honey

Directions:

1. Preheat oven to 300 degrees F
2. Mix all ingredients in bowl
3. Lay pecans on cookie sheet spread out and bake for 15 min
4. ENJOY!!!!

As you will notice, you do not need to drown your food in butter and sugar to taste good!! Healthy alternatives to everything!!!

Honey Sriracha Baked Chicken

Honey Sriracha Baked Chicken

So if you know me, you will understand my obsession I have for Sriracha hot sauce! I don't know what it is, but I have grown to love it so much... at first, I could barely handle a drop on my tongue, but now you best believe Im drenching my egg white, chicken, and turkey burger in a bowl of it!! 

So, here it is... for all you lovers of SPICY FOOD... the new Honey Sriracha Baked Chicken!!

Ingredients:

• 2 lb raw boneless, skinless chicken breast (makes approx 6 servings)
• 3 tbsp Sriracha hot sauce
• 2 tbsp raw honey
• 1 tbsp Liquid Braggs Amino (found in Organic section at local grocery stores- soy sauce replacement)
• 1 tbsp EVOO (extra virgin olive oil)
• 1/4 cup water
• 1 tsp Corn starch
• Olive oil spray (to grease baking dish)

Directions:

1. Preheat oven to 350 F.
2. Mix 2-7 ingredients together in bowl
3.  Put chicken in zip lock bag and 1.2 mixture in bag to marinade for 30 minutes. 
4. Take Chicken out of Marinade and put on greased 8X8 deep baking dish.
5. Bake chicken breasts covered for approx 40 minutes at 400
6. While Chicken is baking, take other 1/2 of mixture and heat on medium on stove in small pot until mixture becomes thick consistency. Set aside.
7. Once chicken has baked for 40 minutes, take mixture that was set aside and pour over each piece of chicken and bake for 10 more minutes uncovered.
8. Take out of oven and let cool prior to digging in to this delicious dinner!!

Here are step-by-step pictures:

Mix ingredients together

Add 1/4 cup water to ingredients  

 Marinade for 30 minutes in large zip lock bag

Put in 8X8 baking dish and bake for 40 min at 400 F

Heat 1/2 mixture on medium heat until thickened (by Corn starch) and set aside until chicken is cooked

  Add thickened mixture on top of chicken and cook for 10 more minutes uncovered at 350 F

 Serve and ENJOY!!

Nutritional Facts (per serving):

Calories:150 calories

Fat: 6.3 gm

Protein: 26 gm

Carbs: 5.6

Sugar: 5

If you are looking for more ways to eat healthy, lose weight, or tone, fill out my challenge group application for a spot in my next fitness challenge (support group) held on Facebook to help you stay accountable and on track for reaching your ultimate health and fitness goals! 

Fitness+Nutrition+Action= SUCCESS!!

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Pumpkin Protein Pancakes

Pumpkin Protein Pancakes

Nothing like pumpkin this time of year! Everyone is craving pumpkin, but instead of going to Starbucks and getting your pumpkin latte or treats with lots of calories that are not going to get you to your goal weight, try making this healthy version of pancakes!! Perfect for the family too!! 

Ingredients: (6 SERVINGS)

• 1/2 cup pumpkin
• 3 egg whites
• 2-4 Tablespoons unsweetened almond milk (or milk of your choice!) *Start with 2 Tablespoons and add more if the batter is too thick.**
• 1 Tablespoon  RAW honey
• 1/2 cup oats
• 1 scoop (~1/3 cup) vanilla protein powder ( I use SHAKEOLOGY)
• 1 Tablespoon ground flax seed
• 1/2 teaspoon cinnamon
• 1/2 teaspoon baking powder

Directions:

• Put all ingredients in a blender and blend well
• Pour into heated skillet
• Cook 1 min on each side
• Drizzle with Pure maple syrup or raw honey!
• ENJOY!

Home made Honey Mustard

Homemade Honey Mustard

Ingredients:

4 tablespoons of  plain Greek yogurt
2 tablespoons of yellow mustard
1 tsp of apple cider vinegar
2 tablespoons of raw honey. 

Directions:
Combine ingredients

Use as a dipping sauce with home made chicken strips!

Cocoa Amaretto Shakeology Truffles

Cocoa Amaretto Shakeology Truffles

Ingredients:

1 Serving Chocolate Shakeology

½ Cup Organic Oats

½ Cup Unsweetened Organic Shredded Coconut

¼ Local Honey

½ Cup Natural Peanut Butter

½ Tsp. Almond Extract

Roasted Pecans or Almonds very finely chopped (almost dusty in texture)

Directions:

Mix all ingredients in bowl (except for Nuts) until well blended. Refrigerate mixture for 20 minutes. Using a small scoop, make bites around 1 Tablespoon apiece. Roll into a ball and roll into nuts. Place in airtight container and keep in Fridge until you need a pick-me-up, or you’re feeling that Chocolate Craving kick in!

Banana Protein Energy Bars with PB2

Banana Protein Energy Bars with PB2

Ingredients:

1 cup dry oats

1 medium banana

1 scoop vanilla SHAKEOLOGY

4 tbsp PB2

2 tbsp Natural peanut butter

1 tbsp Raw honey

Directions:

Smash banana until pudding consistency

Add in oats, protein powder, PB2, Peanut butter, and raw honey in to bowl with banana

Mold into 6 bars

*sprinkle a few sprinkles on top for a prettier look J

I put these bars in the freezer and when taking them out, I let thaw for 5 min before eating! So good and is a great protein to carb ratio! This will keep your energy level consistent without crashing!

I am always loving to make new recipes, especially for protein and energy bars, because going to find them at the store can be difficult.  There are too many ingredients that we do not know what they are 

Nutritional Facts: (per serving)6 servings total

Calories- 145

Carbs- 21

Fiber 3

Sugar 5

Protein 10

SHAKEOLOGY NO BAKE COOKIES

SHAKEOLOGY NO-BAKE COOKIES

Total Time: 10 min.

Prep Time: 10 min.

Cooking Time: None

Yield: 25 cookies

Ingredients:

1 cup all-natural peanut butter (or almond butter)

1 cup quick cooking oats

½ cup raw honey

1 cup Chocolate Shakeology

Preparation:

1. Combine peanut butter, oats, honey, and Shakeology in a medium bowl; mix well.

2. Roll mixture into 24 balls, each about 1-inch in size.

3. Flatten each slightly so that it is shaped like a traditional cookie.

Nutritional Information (per serving):

Calories: 112Fat: 6gSaturated Fat: 1 gCholesterol: 2 mgSodium: 13 mgCarbohydrate: 12 gFiber: 1 gSugar: 7 gProtein: 5 g

SHAKEOLOGY NO BAKE COOKIES

SHAKEOLOGY NO BAKE COOKIES

Total Time: 10 min.

Prep Time: 10 min.

Cooking Time: None

Yield: 25 cookies

Ingredients:

1 cup all-natural peanut butter (or almond butter)

1 cup quick cooking oats

½ cup raw honey

1 cup Chocolate Shakeology

Preparation:

1. Combine peanut butter, oats, honey, and Shakeology in a medium bowl; mix well.

2. Roll mixture into 24 balls, each about 1-inch in size.

3. Flatten each slightly so that it is shaped like a traditional cookie.

Nutritional Information (per serving):

Calories: 112Fat: 6gSaturated Fat: 1 gCholesterol: 2 mgSodium: 13 mgCarbohydrate: 12 gFiber: 1 gSugar: 7 gProtein: 5 g

Day 5 & 6 T25~

So yesterday, we went away to visit family, and it was not so bad at all! I did not do a workout (Doing them Sat and Sun),  but did eat fairly well throughout the day, considering not being home.  Here was my meal plan:

Breakfast: Shakeology

Snack: fat free string cheese, almonds

Lunch: Chili's- Steak fajita trio without the wraps, sourcream,  or guacamole. Extra water

Snack: salsa and tortilla chips (BAD!! )

Dinner: chicken with veggies from my mother’s garden (a huge zucchini baked with feta and tomatoes) which was awesome!!

I felt like an elephant for eating the chips and not working out did not help one bit.. I think the grease from Chili’s was not the greatest either… Better days ahead.. we’re human, it happens!

Saturday, I woke up early and got my workout in (lower body), then I had a fun event promoting beach body and helping people get healthy!! My fellow coach and I were at Safety Day at a Fire Hall where we had a table and had samples of Shakeology, Shakeology no-bake cookies, and discussed all the workouts and supplements that BEACH BODY has.  Our goal was to find people interested in joining us at our FIT club and to motivate people who are ready to make that lifestyle change, to join us on a journey  to a healthier and more fulfilling lifestyle!

While we were there, we drank some samples of SHAKEOLOGY  (maybe had a total of 1 serving, including 3 small shakeo balls), some BBQ habanero almonds (amazing), and drank lots of water since we were in the heat! 

For lunch we had subway (stuck with whole wheat and 6 in bread- portion control).

 Snack: fat free string cheese

Dinner: Chicken Fajitas with peppers and onion, on whole wheat wrap with salsa and jalapenos!

Now I am drained from today and ready for bed so I can wake up and enjoy yet another beautiful day!! 

Skinny Peanut Butter Brownies

Skinny Peanut Butter Brownies

Ingredients:

    3/4 cup creamy peanut butter (I used Jif Natural)

    6 oz. low fat vanilla greek yogurt (could use fat free)

    1/4 cup skim milk (or almond milk)

    1 large egg (or 2 egg whites)

    1/4 tsp Himalayan salt

    1 tsp baking powder

    1/2 cup light brown sugar

    1/2 c raw honey

    1/2 cup unsweetened cocoa powder

    1/2 cup old-fashioned rolled oats

Instructions

1.     Preheat oven to 350F. Spray a 8×8 inch pan with non-stick cooking spray. Set aside.
2.     Place all of the ingredients except for the peanut butter into a blender or food processor. (Yes, a blender!) For easier blending, place the liquid ingredients into the blender first. Blend until mix is smooth and oats are ground up. You will have to stop the blender and scrape down the sides a few times.
3.     Pour batter into prepared baking dish. Batter will be thin. Microwave peanut butter for about 30 seconds. Drop melted peanut butter by spoonfuls onto the batter, swirling gently with a knife to create a marbled effect. (Try not to over mix!)
4.     Bake for 20-25 minutes or until brownies begin to pull away from the sides of the pan. Brownies will be extra fudgy, so be sure to wait until COMPLETELY cooled - I stuck mine in the refrigerator for 2 hours, which allowed them to be cut very easily. 
5. Cut into 12 squares and enjoy!

Since I absolutely LOVE cooking and baking new healthy recipes, I have taken it to the next step to share with others who are looking for a new healthy lifestyle and make clean eating a part of my challenge groups!

My challenge groups are held in closed groups on Facebook where I work 1:1 with my customers (challengers) to give them daily motivation, accountability, support, and tips to help them reach their ultimate health and fitness goals! 

Nutrition is 80% of your results.  Making clean eating fun is important to prevent you from getting bored and falling back into those unhealthy habits you may have once had!

*If you are ready to start your new journey with incorporating clean eating, home fitness programs (working out 30 minutes a day), and get daily support from others reaching for similar goals, please fill out my application below for a spot in my next fitness challenge!

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