Make ahead balanced breakfast

 

make ahead balanced breakfast

Hello sunshine! I made this make ahead breakfast today to store overnight and eat for the next few days. It is so good and a very balanced and satisfying meal. Fruit/oats/Greek yogurt/flaxseeds and a few add ins. Yep, that’s protein and good cards with some fiber and omega-3. I like that combo to start my day for sure!

Make it your own as usual with my recipes but here is the general idea:

1 chopped honey crisp apple

1 cup mixed berries/cherries (frozen or fresh)

1/2 cup cranberries (frozen or fresh)

2 tbsp ground flaxseed meal

2 tsp cinnamon

2 tsp unsweetened coconut flakes

2 tsp wheat germ

1 cup old fashioned oats

1 cup plain Greek yogurt

1/2 cup milk (I used 2%)

mix together and store in a tight container overnight

Makes 4 servings

You can add nuts or more spices-I just used what I had on hand but there are lots of possibilities here. I had a bag of frozen mixed berries and cherries but you could use any fruit you wanted to. If you like it sweeter you can add honey just before eating it.

Enjoy!!

xo, A

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Coconut & Mango Chicken Thighs

coconut mango chicken thighs

What you will need:

6 boneless and skinless chicken thighs

1 14 oz can unsweetened coconut milk

1/2 cup diced red onion

2 peeled cubed carrots

1 large peeled and cubed sweet potato

2 TBSP honey

2 TBSP butter

1/2 cup chicken broth

1 TBSP tomato paste

1/2 cup mango chunks

Seasonings/Spices:

salt & pepper

nutmeg

cinnamon stick

coriander

ginger

cayenne pepper

lemon zest

shredded coconut flakes

parsley

How to make:

Pre-heat oven to 365 degrees.

On the stove heat a dutch oven or pan to med heat with 1 tbsp. of butter.

Add your carrots, onion and sweet potatoes to start to soften and cook for about 10 min.

Next add your seasonings: coriander, cayenne, ginger, nutmeg and salt/pepper (use about 1 TBSP of each but if you want to make this spicy add more cayenne and blk pepper)

Add tomato paste and stir then add chicken broth and coconut milk and cook for an additional 5 min to 10 min on med heat. At this point add a touch more of each seasoning and add your cinnamon stick that you will later remove after it comes out of the oven.

Pour mixture into an oven safe pan (use the other tbsp. of butter to coat the pan with and then add chicken thighs. Next add the mango chunks around the chicken thighs.

Bake for about 45 min.

When it comes out of the oven remove the cinnamon stick and add parsley, lemon zest and coconut flakes for garnish.

I made couscous on the side and served it over that but you can eat this just as is or even over rice. I even thought about pureeing the mango into the chicken broth and coconut milk so maybe I will try that next time!

This makes 6 servings.

I hope you enjoy it!

couscous and chicken thighs

Everyone in my house loved the chicken-it was flavorful and so moist!

I had it again for lunch today and the couscous was amazing after soaking up most of the coconut milk sauce.

xo

Adrienne

Bacon, Avocado & Panko Bites

bacon avocado panko bites

These were delicious! Bacon.Avocado.Panko…. need I say more?

How to make:

Cook the 4 strips of bacon (cut in half) about 3/4 of the way through then pat the extra grease off.

Slice a whole avocado into moon shaped pieces and toss in panko breadcrumbs.

Wrap avocado bites with the bacon and use a toothpick to hold together.

Cook on tray for about 10 to 15 more min in a 365 degree oven until the panko turns a bit darker and the bacon is crispy or to your liking. Avocado will be soft and warm at this point. You can spray the panko with a little bit of oil to help this along before you place them in the oven.

Pat the grease off of the bacon one more time and you are good to eat!

Enjoy!

xo

Adrienne

Fresh Greek Summer Pasta

fresh greek summer pasta

We had this tonight for dinner and it was delicious! I have to share it with you! It’s a Greek themed super easy pasta that requires little work! You will need tons of fresh cherry tomatoes and fresh basil! If you like kalamata olives and feta cheese then you are going to love this!!

Ingredients:

3 cups halved cherry tomatoes

15 leaves of basil-cut into ribbons

1/2 cup chopped red onion

1/4 cup extra virgin olive oil

1 tsp. salt

1 tsp. black pepper

Red pepper flakes to your liking

Garlic powder or freshly minced to your liking

1/2 cup feta cheese

1/2 cup kalamata olives

3 to 4 servings of the Pasta of your choice-we did a really thin long noodle

How to:

Mix the first eight ingredients together gently in a bowl, cover with clear wrap and leave on counter or a few hours.

basil tomato salad

Cook the pasta when ready to eat then top with tomato basil mixture and lastly add the olives and feta, then serve. Makes about 3 to 4 servings.

There are so many yummy combinations you could do with this!

Here are some that I have thought of (add to the tomatoes as a base & olive oil/seasonings):

Chickpeas, zucchini, parsley and shredded carrots

Basil, pine nuts, yellow pepper and mushrooms

Chicken, red pepper, onions, balsamic vinegar and spinach

Sunflower seeds, Asparagus, radishes, fresh mint and yellow squash

I will be making this or some version of it a lot this summer!

fresh greek pasta finished

I hope you enjoy it too!

xo-A

5 balanced snack ideas for you!

5 delicious snack ideas

“What should I eat for a snack?”

I am asked this question often so I put together this post to show you 5 examples of some healthy delicious snacks that I often have. A typical day for me is breakfast, lunch and dinner with 2 snacks in between, But, every day is different and sometimes it is breakfast, 2 snacks, pre workout, dinner and then another snack or breakfast, lunch, pre workout snack, dinner. It just depends on what I am doing that day. Most days I have a smoothie at some point either as a meal or a snack.

A lot of folks freak out about eating too much or too little and count calories but you know what? I strongly believe that is not the way to go.  I think that if you stick to these rules you will end up satisfying your mind and body as far as eating goes. (not to mention your sanity)

Eat when you are hungry (make sure it is actual hunger and not a result of being bored, dehydrated or tired) I have heard people say if you are truly hungry you will eat an apple>>point being it is not a craving or being bored or tired. If you are hungry you will want to devour that apple. Think about it.

Make sure you are drinking half of your bodyweight in oz of water daily-more if you sweat for 20 to 30 minutes or more or drink alcohol that day.

Balance your meals and snacks-each one should include carbs/fiber, protein and good fats.

After a workout get protein in your system within 30 min of finishing. Your muscles are begging for it and that is why protein powder comes in handy but if you plan accordingly you don’t have to use it.

Don’t feel guilty about certain foods. Just keep it positive and make sure you are getting your carbs, protein, fats and water balanced throughout the day. If you have a grilled cheese or some chicken wings-enjoy them and don’t punish yourself the rest of the day because you chose to enjoy those foods. You have a choice with everything you eat so don’t think good vs bad, I fell off the wagon with that meal, etc. Just be aware and chose what makes you feel healthy, alert, alive and energetic.

Focus on building muscle and the fat will go away. You are an athlete so act like one. Make your goal to be stronger, faster, lift heavier, squat lower, run/walk longer, jump higher….this is what will change your body.

Ok-finally, some snack ideas!!!

#1. A smoothie with spinach, banana, protein powder, ice and milk or water

#2. Apple slices or rice cakes or seed crackers with nut butter (1 to 2 TBSP) Right now I have cashew and sunflowerseed butter on hand.

#3. 1 cup Greek yogurt with 1/2 cup fruit-sprinkle with cinnamon, yumm!

#4. Nutritious bar-when you really are on the go this is a good option. If you are sitting at a desk or home all day then chose something from the fridge or pack from home. I do try to limit bars so that I can get more fruits and veggies in too throughout the day.

#5. Avocado and orange salad-dress with a bit of sea salt and dash of oil-whatever kind you like to use.

I would love to hear back from you on your favorite snack ideas that help you live a balanced & happy lifestyle!

xo, A

5 delicious snack ideas

Sweet peppers & chickpea dip

sweet pepper and chickpea dip

Combine:

one 15 oz can of low salt chickpeas

4 to 5 sweet mini peppers-tops cut off

2 to 3 tbsp. chopped red onion

2 tbsp. orange juice

1 tbsp. mayo

Seasonings-black pepper, cumin, garlic powder and parsley to your liking

Drizzle in grapeseed or olive oil as you blend the mixture in food processor

Blend until smooth!

Enjoy! A

Adrienne’s Greek Yogurt Salad Dressing

This is a dressing I make a lot and you can even do it without the Greek yogurt. I use a lot of the spices listed below because they help with the digestion process and of course it makes it taste delicious! Today I made this mixed up salad (not sure what else to call it) with corn, feta, sunflower seeds, dried cranberries, thinly sliced cucumber, chopped celery, shredded carrots, avocado, chickpeas and tomatoes and when I eat it I will top it with this dressing.

MIXED UP salad

I hope you enjoy this dressing! xo, A

greek yogurt salad dressing

Judi’s Famous Apple Cake

judis famous apple cake   Max and I made this cake today and it is so delish that I just have to share! I got this recipe from my godsister-Andrea via my godmother-Judi! Thank you both!! We just bought a bundt pan not too long ago and this is the first time making a cake in it so I was excited and so was Max! Although, sadly he hasn’t actually tried the cake yet but he did eat an entire apple while helping me make it so I guess I can’t complain! The boy just doesn’t like cake!!?? Here is what you will need and what you will do: A BUNDT PAN Pre heat oven to 375 Batter will be thick and heavy, but that’s okay!   3 c flour (I used 1 cup all purpose and 2 cups whole grain) 2 c sugar 3 eggs 1 c oil 1 tsp cinnamon 1 tsp salt 1 tsp baking soda 1 tsp vanilla 3 c cubed apples ¾ c chopped walnuts (optional)   Mix in large bowl with a wooden spoon in the order given.  Bake in a greased and floured bundt pan at 375 degrees for  40 min to 1 hour. Just check it as mine was done at 40 min but Judi’s recipe says 1 hour. Sprinkle with powdered sugar when cake cools.   Enjoy!! The outside is crispy, crumbly and crunchy and the inside is soft and super moist!! Happy baking! A max apple cake 4

Bean Dip

bean dip

A healthy bean dip made with white beans and mukimame!

Need:

1 15 oz can Great northern beans (or any other white bean)

1 pkg 12 oz frozen bag of mukimame-shelled soybeans (found at Target)

1/2 cup plain Greek yogurt

2 tsp minced garlic

1/4 cup grapeseed, coconut or olive oil

1/4 cup chopper nuts ( I used walnuts and pecans)

Drizzle of honey

Salt and pepper to taste

How to:

Steam your mukimame and then rinse with cold water-add to food processor

Rinse white beans and add to food processor

Add garlic, honey, Greek yogurt and salt and pepper to food processor

Start blending all in food processor and drizzle in the oil as it mixes

I would use this as a veggie dip or even a spread on toast or baguettes! I took mini peppers and stuffed them as part of my lunch today. It is a satisfying dip and tastes great too!

I am even going to try and emulsify it later this week and use it as sauce for pasta (kind of like an alfredo by adding ricotta cheese, butter and milk).

Enjoy friends!

A

 

 

 

 

 

 

 

 

 

 

 

 

 

Egg omelette breakfast pizza

egg omelette breakfast pizza

Pre-heat oven to 350

Butter a 10 inch skillet so that your pizza doesn’t stick (use a skillet that can go in the oven)

In large bowl mix:

5 or 6 eggs

1/4 cup almond milk or milk of your choice

1/4 cup shredded or crumbled cheese of your choice (I used feta and mozzarella)

2 chicken sausage links (cut into small pcs)-or meat of your choice or no meat

1 to 2 cups veggies of your choice (I used red onion, red and yellow peppers in this one) other suggestions: broccoli, mushrooms, green peppers, white onion, kale, spinach, sweet potatoes…anything you would put in an omelette.

Pour mixture into the skillet and bake for 15 to 18 min in oven

Let cool for 5 min before transferring onto cutting board and cutting like a pizza. Makes 6 pcs of egg pizza-do not eat with your hands 🙂 Eat now and or save for later in fridge for 2 to 3 days.

Enjoy!! xo-A