Fluffy Gluten Free Protein Pancakes

Fluffy Gluten Free Protein Pancakes Topped with Homemade Blueberry Jam
Ingredients(makes 10 big pancakes)
-6 tsp coconut flour
-2 scoops vanilla protein powder(Herbalife)http://www.GoHerbalife.com/topshelfnutrition/en-US
-1.2 cup egg whites
-1/4 cup oats
-1/2 cup oat bran
-1/2 cup coconut milk
-1/2 tsp baking powder
Homemade Jam
-1 cup frozen blueberries
-1 tsp stevia(sweet leaf)
-1 tsp chi seeds

-coconut oil spray
-sugar free syrup 365 Brand(whole foods)

1. place all ingredients for jam in ,microwave safe bowl, place in microwave for 2 minutes, mix well with fork. and set aside.
2. heat skillet, spray with coconut oil spray
3. mix dry ingredients in one bowl and wet ingredients in another.
4. blend together and mix well.
5. cook pancakes on med heat for 2-3 minutes or until golden brown on each side.
6. top with jam, and sugar free syrup

Lemon Poppyseed Protein Muffins

OMGGGGGG, so good! I will tell you i love to cook and bake and i'm always looking for clean recipes.  I was craving something lemon poppyseed.  I ran across this recipe and modified some of the things listed on the original recipe.  See details below:
Ingredients:
-2 cups oat flour
-2 scoops vanilla protein powder( I used Herbalife Vanilla Protein Drink Mix)
https://www.GoHerbalife.com/topshelfnutr...
-1tsp baking powder
-1/4 cup splenda
-1/2 cup egg whites
-1 cup unsweetened almond milk
-2 tsp poppy seeds
-1 pack of unsweetened apple sauce
-1/4 cup lemon juice
1. Pre heat oven to 350
2. mix all ingredient together in bowl
3. spray muffin pan with coconut oil
4. spread batter evenly, almost to the top
5. Bake for 15 min, i cooked mine for 17, you do not want to over cook or they will be dry.

A Few Things...

So, just wanted to share some of the amazing things I've been cooking lately! I'm not one of those that can eat the same thing every night.  Eating clean doesn't have to be boring nor tasteless.  I will say, "taking a week off from diet and training really kicked my butt!" My body has been fighting against me all week.  I'm hoping next week after the soreness and cravings are gone i'll be better.

I do want to say, don't let your excuses get in the way of your goals!! I hear it all the time that people want to reach their goals but they are too busy, don't want to eat healthy, cant make it to the gym, ect... It's a mindset guys!! If you think positive and push hard anything is possible.  Do you think everyone that has been successful at reaching their goals did it the easy way? No! So stay on track and keep it interesting for yourself.  You've got to obsess over your goals.

Quinoa Bake:

Ingredients:
-2 1/2 cups cooked quinoa
(Note: 1 cup dry quinoa makes 3 cups cooked;))
-4 egg whites
-cinnamon(to your taste) I put a lot
If you want sweet**1/3 cup sugar free maple syrup
Directions:
1. set oven to 375
2. put parchment paper in pan, depending if you want thick or thin: choose your pan
3. mix eggs, cinnamon, and syrup(if included) stir
4. take cooked quinoa and mix well with wet mixture
5. top with cinnamon
6. place in pan and bake 20-30 min

Turkey Burgers

Ingredients:

-2 lbs turkey

-garlic

-salt

-pepper

-cumin

-light sodium worcestershire sauce

-tomato

-onion

-lemonaise(healthier mayonaise)

-Romaine lettuce(cleaned and dried)

Directions:

1. mix turkey and seasonings in a bowl

2. in a saute pan, cook on both sides until well done in middle.

3. arrange burger as usual, using lettuce as bun!

Turkey Patty Topped with Fried Egg, Tomato, Goat Cheese, Red Onion, and Mustard. 

(0h the convenience of having pre cooked food)

Leg day Mondays

Hack Squats(no weight)

Leg press(50lbs)

3 sets 30 reps

Leg curls on ball

3 sets 30 reps

Walking lunges(15lb each hand)

3 sets

Jumps squats

3 sets 1 min 

Pics from my last show! 

Spicy crispy chicken southwest wraps

Ingredients:

-diced grilled chicken

-black beans

-cooked brown rice

-Greek yogurt plain

-eziekial while grain tortilla(found in frozen section of some grocery stores)

-cilantro 

-ciracha

1. Sauté chicken, beans, and rice until warm 

2. Heat up tortilla until crispy

3. Fill cooked tortilla with mixture and top with cilantro, Greek yogurt, and ciracha!

4. Enjoy

Healthier Chicken Florentine and Crispy Spicy Brown Mustard Chicken

So, I cooked dinner for Justin and his mom on Tuesday night.  Since i was already in the kitchen I decided to whip of two chicken dishes, so we could have extras already prepared.  I normally like to take pictures as I go but since i had two dishes going I didn't have much time.

Healthier Chicken Florentine:
Ingredients:
-4 chicken breast
-1 cup almond flour
-big bag fresh spinach
-1/2 cup dry white wine
-1/4 cup almond milk
-tsp gluten free thickening agent
-1/2 cup parmesan cheese
-3 tsp olive oil
-cumin
-paprika
-salt
-pepper
-onion and her seasoning
-garlic powder
-1/2 tsp fresh diced garlic(I buy it in the jar);)
-1/2 lemon squeezed
1. season chicken on both sides equally, coat chicken in almond flour
2. get pan hot with olive oil cooking.
3. sear both sides on high to get a good crisp, about 2 minutes(will not be cooked through) take out of pan and set aside.
4. deglaze pan with white wine and scrape all the bits and pieces off, add the spinach and fresh garlic and lemon juice, saute until wilted
5. sat chicken breast on top, top with parmesan cheese and pour in milk and thickening agent, cover and cook for about 10-15 minutes on low, or until chicken is done.

Sadly, I dont have a picture of the crispy honey mustard chicken but it was so good!

Ingredients:

-4 chicken breast

-1 cup gluten free panko crumbs

-spicy brown mustard

-salt 

-pepper

-1/4 cup coconut oil

-1/2 lemon squeezed

1.preheat oven to 350,  season chicken and spread mustard on both sides

2. coat with bread crumbs

3. place in greased pan(4/4 glass)(I use coconut oil spray)

4. mix coconut oil, melted and lemon juice together and pour on top of chicken

5. bake for 30-40 minutes until golden brown.

ENJOY

Clean Chicken Enchilladas

So cudios to my roommate from college Bekah, for making these for me all the time.  Bad thing is they were NOT healthy, but tasted amazing and fresh.  I decided to tweak the recipe a bit, and Justin loved them;) BTW like i have said a million times always have your meats cooked in bulk, I had Justin grill a few chicken breast early in the week and i use it to make different meals.

Ingredients:
- 1 cooked chicken breast chopped into small pieces
-1/2 cup mixed cheese
-1 small can diced green chilies drained
-corn tortillas
-greek yogurt, plain
-salsa verde
-avocado
-tomato
-cilantro

1. in a medium sized bowl mix chopped chicken, cheese, and green chilies, mix well.
2. heat corn tortillas 4 at a time in a wet paper towel for 30 seconds in microwave.
3. stuff tortillas with chicken mixture and roll up, place opening on bottom of pan.
4. drizzle with olive oil and bake on 350 for about 15-20 minutes until golden brown.
5. in a separate bowel add greek yogurt and salsa verde, half and half until it makes a nice consistency.
6. once enchiladas are done and crispy, top with verde sauce and top with tomatoes, cilantro, and avocado.