Quinoa Egg & Veggie Casserole

During the work week, my go to breakfast is generally scrambled eggs with spinach and a side of oatmeal.  On the weekends, I like to switch things up a bit (always keeping it clean of course) because I have a little more time to prepare something scrumptious.  So, I decided to make a healthy breakfast casserole.  This recipe is wonderful because it makes 8 hearty servings that can feed the whole family, or, you can have leftovers to grab and go throughout the work week!  Packed with superfoods such as eggs, garlic, spinach, and my new favorite, quinoa; this casserole is super simple to make and is sure to keep you full, fueled, and focused.

Quinoa Egg & Veggie Casserole
Serves 8

Ingredients:
- 1/2 cup Organic Quinoa (uncooked)
- 4 Whole Eggs
- 1.5 cup Liquid Egg Whites
- 1 cup Unsweetened Vanilla Almond Milk
- 1 tbsp Mrs. Dash Garlic & Herb Seasoning
- 2 cups Organic Baby Spinach, chopped
- Red, Orange, Yellow, and Green Bell Peppers, diced
- Shredded Cheese (optional)

Instructions:
- Preheat oven to 350°F. Spray an 8x11 inch glass baking dish with non-stick cooking spray; set aside.
- Put quinoa into a fine mesh strainer and rinse under cold running water until water runs clear; drain well.
- In a medium bowl, whisk together quinoa, eggs, egg whites, almond milk, and Mrs. Dash.

- Stir in spinach and diced peppers then pour mixture into dish.

- Cover dish with foil and jiggle gently so that quinoa settles on the bottom in an even layer.
- Bake until just set, about 50 minutes.

If it fits your macros...
- Remove foil and evenly sprinkle cheese on top. (I did half with cheese for my boyfriend).

- Return to oven and bake, uncovered, 10-15 minutes more, until golden brown and crisp.

- Set aside to let cool briefly, then slice and serve.

Additional Ingredient Suggestions:
- Kale
- Mushrooms
- Onions
- Tomatoes
- Zucchini
- Squash
- Sweet Potato
- Green Beans
- Broccoli
- Whatever your heart desires (or in my case, fits you meal plan)

Facts about Quinoa!

 Pronounced “KEEN-wah”

• It’s extremely high in protein (18%) and is a source of “complete protein,” which means that it includes all nine essential amino acids.
• It contains about twice the protein of regular cereal grains and fewer carbohydrates.
• It’s low in cholesterol and sodium.
• It’s higher in lysine — which is essential for tissue growth and repair — than wheat.
• It’s a great source of manganese, magnesium, iron and phosphorus.
• It cooks faster than rice.
• It’s gluten-free, which makes it suitable for those with celiac disease.
• It’s non-dairy and a good source of calcium, great if you're vegan or lactose-intolerant.

References:
http://www.hellawella.com/the-quinoa-craze-why-you%E2%80%99ll-love-it-top-10-quinoa-recipes/5754

Nutritional Information:
Per Serving
109 calories, 3g fat, 167.5mg sodium, 211.5mg potassium,

10g carbohydrates (2g fiber, 1g sugar), 11g protein

Enjoy!

Chocolate Peanut Butter Cups

Truth be told I wanted to make this for Valentine's Day. Lol! <3 Satisfy your sweet tooth without sabotaging all your hard work with this deliciously easy 
Chocolate Peanut Butter Cups recipe.

 
Ingredients:
- 4 squares 90% Dark Chocolate
- 2 tbsp PB2 Chocolate Powdered Peanut Butter
- 1/8 cup Unsweetened Vanilla Almond Milk

Instructions:
- Melt 2 squares of dark chocolate and spread over bottom and sides of 3 tin cupcake liners to cover.
- Place in freezer for 15 minutes to harden.
- While waiting, mix together chocolate PB2 and vanilla almond milk (you could just use water if you don't have almond milk).
- Once chocolate has hardened, remove from freezer and evenly distribute filling into the molds.
- Melt 2 remaining dark chocolate squares and pour over tops to cover.
- Place the treats back in the freezer for another 15 minutes to allow chocolate to harden.
- After the chocolate has set, remove Chocolate Peanut Butter Cups from freezer and ENJOY!  I made enough so that myself, my boyfriend, and his best friend could each have one :)


No baking required!
How easy and awesome is that?!


*Studies show that eating a small amount of dark chocolate two or three times a week can help lower your blood pressure.  In addition, dark chocolate is loaded with antioxidants and has a low glycemic index, meaning it won't cause huge spikes in blood sugar levels.*

Nutritional Information Per Serving:

Serving Size - 1 Chocolate  Peanut Butter Cup

96.7 calories, 7.8g fat, 34.2mg sodium, 7.5mg potassium,

5.8g carbohydrates (2g fiber, 2g sugar) 2.7g protein

Southwest Chipotle Chicken Salad

This is is super easy salad you can make for lunch or dinner.  It's only 155 calories, very high in protein (27g), and has virtually no carbs.  It's perfect if you're preparing for a competition or just trying to shed some unwanted fat and lean down!

Southwest Chipotle Chicken Salad

Ingredients:
- 1 4oz Organic Chicken Breast
- Mrs. Dash Southwest Chipotle Salt Free Seasoning
- 2 cups Organic Baby Spinach
- 2 cups American Salad Blend
- 1/2 cup Coleslaw Cabbage Mix
- 1 Tomato Slice (diced)
- 1 tbsp Almond Slices
- 1 tbsp Walden Farms Ranch Dressing

Instructions:
- Season chicken breast with Mrs. Dash Southwest Chipotle seasoning and cook in steamer for 20 minutes.  If you do not have a steamer (which I suggest you go out and buy one right now!) then you can bake the breast in the oven at 350 degrees for about 25 minutes, or, you can grill at medium heat for about 7 minutes on each side.
*Note*  Chicken should be cooked to a temperature of 165 degrees F.
- While the chicken breast is cooking, assemble your salad my mixing the spinach, lettuce, and cabbage together.
- Add the diced tomato slice and sprinkle almond slices on top.
- Drizzle ranch dressing over salad.
- When chicken breast is fully cooked and has rested, slice and place atop salad.

Yum!

Nutritional Information:

Serves 1

155 calories, 3g fat, 210mg sodium, 294g potassium, 

8g carbohydrates (4g fiber, 4g sugar), 27g protein.

Enjoy.

Cinnamon Raisin Swirl Protein Pancakes

Maybe I should change my blog to Protein Pancake Paradise! Lol!  I know I post a lot of protein pancake recipes but I just can't help that I adore pancakes :) Any who, I woke up this morning with a huge hankering for something sweet!  Alone, my usual egg whites and oatmeal just wasn't going to satisfy my sweet tooth, but together with a couple added ingredients... they can make magic!  My goal was to meet my macros; I needed to get at least 25g of protein and 20g of carbohydrates in my system for my morning meal.  This recipe packs 31g of protein and 20g of carbohydrates.  Mission accomplished!

Cinnamon Raisin Swirl Protein Pancakes

Serves 1

Ingredients:

1) 1 scoop VPX SRO Zero Carb Chocolate Whey Protein

2) 15g Organic Oat Flour (I used Arrowhead Mills)

3) 1/4 cup Egg Whites

4) 1/8 cup Applesauce

5) 1/4 tsp Ground Cinnamon

6) 1 tbsp Peanut Butter & Co. - Cinnamon Raisin Swirl

 

Instructions:

- Mix the first 5 ingredients together until it is of pancake batter consistency. (The great thing about this recipe is that you don't even need a blender, you can just mix with a spoon!)
- Coat pan with non-stick cooking spray.
- Pour 1/2 of the batter onto pan and cook on Medium-Low heat until golden brown (this should take about 2 minutes on each side).

*Tip* When the pancake begins to bubble that is a good indicator that you should flip!

- Spread 1/2 tbsp of Cinnamon Raisin Swirl peanut butter onto each pancake.

ENJOY!

This recipe makes 2 medium sized protein pancakes, nutritional information below includes all ingredients!

Nutritional Information:

258 calories, 7g fat, 198mg sodium, 296mg potassium, 20g carbohydrates (3g fiber, 6g sugar), 31g protein.

Clean Eating & Eating Out!

Yesterday was my besties birthday!  To celebrate, we went out to eat at one of the best restaurants in town.  Normally, I would have just scheduled this event as a planned cheat meal.  But, I'm in the midst of prepping for my first NPC bikini competition of the season and since we're getting so close, it's 100% clean eats from this point on.

Personally, I kind of dislike going out to eat because I know that any food I cook at home will be a million times healthier and tastier than something I order out at a restaurant.  It's disgusting how unhealthy they prepare meals and I can't stand not knowing what they are doing to my food and having to worry if the kitchen is clean or if they are using quality produce and products.  Remember, FOOD IS FUEL and NOURISHMENT to your body!

But the reality is, most people eat out at least once a week.  Sadly, during one evening at a restaurant  you may very well consume an entire day (or twos) worth of the recommended calorie, fat, and notably sodium intake in just a single sitting.  It's okay to have the occasional indulgence but it's important to establish and stick to specific goals you have set for yourself.

It can be very overwhelming and complicated to choose the cleanest, healthiest option when dining out.  So, let me help you subtract the stress and share with you some of my helpful tips for eating clean while eating out!

Clean Eating & Eating Out

1) RESEARCH THE RESTAURANT
Know before you go!  Go online and look at the restaurants menu and nutritional information.  Now a days, most large restaurant chains have the nutritional data posted on their website.  From there, you will be able to choose what meal meets your dietary requirements and know exactly what to order ahead of time.

  
2) DITCH THE DRINKS
Order H2O.  Why guzzle down hundreds of empty calories on cocktails and soda?  These drinks are loaded with sugar and artificial sweeteners and will do nothing but pack on the pounds.  Also, you'll be saving yourself a pretty penny when you bypass the brewskies.

3) STOP WITH THE STARTERS
Most eateries supply you with endless baskets of bread and biscuits, which we all know do nothing but add bulge to your belly.  Do yourself and your waistline a favor and avoid the appetizers which typically have more fat and calories than an entree and generally have no nutritional value.  Start with a small salad, hold the croutons, and have the dressing delivered on the side.

4) PRACTICE PORTION CONTROL
Portion sizes at restaurants have seriously sky rocketed.  Most meals are enough to feed an entire family!  Ask for your dinner to be cut in half and doggie bag it.  By taking a to-go box home not only are you cutting calories, you're saving time and money you would have spent on another meal.

5) MAKE YOUR MEAL
I suggest keeping it simple.  Grilled, baked, or steamed is the way to go.  Opt for chicken or fresh fish!  Read the entree description, if it has gravy, sauces or dressing, ask for it on the side or not at all.  One of the biggest problems I have with restaurants is the excessive amount of sodium they use.  It's absolutely ridiculous how they incorporate salt into literally every dish.  For example, the pecan crusted salad at Applebee's sounds harmless enough, but it's loaded with 1,360 calories, 80 g of fat, 17 g of saturated fat and 2,640 mg of sodium.  Seriously!? That's more than a days worth of sodium in just one salad.  Always ask for no (or light) salt, it's just not necessary!  Also, be sure to ask for no butter or "dry".

6) SUPER SIDES
We all know that fried foods are completely unhealthy, so forfeit the french fries and make way for a small baked potato or even better, a sweet potato!  If your dish comes with rice, substitute white for brown.  And of course, don't be shy about ordering a large helping of delicious and nutritious steamed vegetables

  
7) SKIP THE SWEETS
You're sweet enough already :) But seriously, just say no those extra calories, fat, and sugar.  It may taste good for the moment, but it will be over in a matter of minutes and you'll regret it later.  Consider having fresh fruit to satisfy your sweet tooth without setting yourself back.

  
8) ASK AND YOU SHALL RECEIVE

Don't be afraid to ask the waiter questions, remember, this is YOUR BODY, in order for it to function at it's peak you need to provide it with the proper fuel.  Most waiters are understanding, but if you should get one that gives you a hard time for any reason, don't be afraid to explain to him/her your situation.  You may even influence them to make better choices the next time they dine out!

 

Hopefully this post has provided you with some helpful tips and thoughts to consider when ordering your meals the next time you dine out.  Please know that it is OK to indulge every once in a while for special celebrations and occasions and you should not feel guilty doing so.  But, keep in mind your true desires and know that you need commitment and consitency to achieve your goals!

 

*Additional Fit Tips*
- Add fresh lemon or lime to your water, on your salad, or on fish for added flavor and to promote proper digestion.
- Start your meal with a small salad packed with veggies to help control hunger and feel satisfied sooner.
- Ask for salad dressing to be served on the side so you can add only as much as you need.
- Order foods that do not have creamy sauces or gravies.
- Add little or no salt & butter to your food.
- Keep it simple.

YOU ARE WHAT YOU EAT

 

Banana Coconut Protein Pancakes

Unfortunately for me I have been bitten by the flu bug and so I stayed home from work yesterday just bumming around the house.  Fortunately for you all, I can't sit still for long and of course I became hungry but my throat hurt :(  Then it hit me... warm, soft, and sweet... PROTEIN PANCAKES!!! I haven't made protein pancakes in quite some time so I just grabbed what sounded good to me and this is the result :)

Banana Coconut Protein Pancakes

Ingredients:

- 1 scoop of Vanilla Whey Protein Powder (I used VPX SRO)

- 1/2 cup Egg Whites
- 1/4 cup Organic Oats

- 1/2 small Banana

- 1/8 cup Unsweetened Vanilla Almond Milk

- 1 tbsp Organic Coconut Flour

- 1/8 tsp Cinnamon

- 1/8 tsp Baking Soda

Instructions:
- Blend all ingredients in a blender (I use my Magic Bullet) until mixture is of pancake batter consistency (this should take less than 30 seconds).
- Coat a non-stick pan with Organic Coconut Oil.
- Pour 1/3 of the mixture into pan and cook on Medium-Low heat for about 2 minutes on each side.

*Tip* When air bubbles form on top that is a good indicator that you should flip your protein pancake!

This recipe produces 3 medium sized protein pancakes which is one serving.

Enjoy!

I topped my Banana Coconut Protein Pancakes with a tbsp of Walden Farms Syrup because they were perfect on their own, but if you'd like some options, below I have listed healthy topping suggestions :)

My Topping Suggestions:
- Fresh Fruit; Banana, Blueberries, Strawberries, etc.
- All Natural, Unsalted Nuts; Almonds, Walnuts, etc.
- All Natural Organic Nut Butter; Almond Butter, Peanut Butter, Sun Butter, etc.
- Organic Coconut Flakes

Nutritional Information:
295 calories, 2.8g fat, 383mg sodium, 515mg potassium, 31g carbohydrates (6g fiber, 6g sugar), 36.2g protein.

Fruit & Veggie Protein Smoothie

I made this smoothie with my mom the other day before we ventured out for a long hard day of... shopping!  Lol!  Basically, we just went through my mom's fridge and grabbed whatever fruits and veggies we could find, threw it in the VitaMix blender, and voila!  It turned out excellent; a perfect consistency and really yummy!  So, I figured I'd share it with you.  This is a great energizing smoothie to have pre or post workout due to the fact that it contains protein, quality carbohydrates, and natural sugars.

Fruit & Veggie Protein Smoothie

Serves 4

 Ingredients:

- 2 scoops of Vanilla Whey Protein Powder 

(I use VPX SRO Zero Carb)

- 2 cups of Organic Spinach

- 2 medium Carrots

- 1 medium Organic Apple, cored

- 1 small Banana

- 1/2 cup Celery

- 1/2 cup Strawberries, frozen

- 1/2 cup Blueberries, frozen

- 1/4 cup Unsweetened Almond Milk

   

Instructions: 

Blend all ingredients in a VitaMix blender until smooth.

*Note*

You will need a high performance blender in order to emulsify the carrots and apple!

 

Nutritional Information:

Per Serving

111 calories, 0g fat, 100mg sodium, 343mg potassium, 

19g carbohydrates (4g fiber, 13g sugar), 12g protein.

But wait!  Before you chug down your delicious smoothie why not read up on how healthy it is!  You know I don't like to give you a recipe without some information on the ingredients :)  Below I have listed some of the key nutritional facts about the fruits and vegetables used to make this Fruit & Veggie Protein Smoothie.

Almond Milk: Almond milk is great to add to any smoothie because of its richness and creaminess.  It is lower in calories and fat than cow’s milk yet high in vitamins and nutrients such as Vitamin E and Calcium.

Carrots: Carrots are a good source of a variety of vitamins such as A, C, and K. They promote good eye health, a strong immune system, and are rich in fiber which supports bowel regularity and help control blood sugars.

Spinach: Low in calories and high in vitamins, spinach is one of the most nutrient-dense foods in existence.  It is packed with cancer fighting antioxidants, protects against aging, and promotes improved cardiovascular health and brain function.

Celery: Celery has been known as a staple diet food due to the fact that it is incredibly low in calories and carbohydrates.  But, did you know that celery is packed with powerful antioxidants?  Recent research has illustrated celery's anti-inflammatory health benefits, including its protection against inflammation in the digestive tract itself.

Bananas: Bananas are an excellent source of potassium, magnesium, fiber and many vitamins and minerals. They are a terrific addition to any smoothie because they’re filling, nutritious, and contain natural sugars which are a great source of energy.

Berries: Berries give sweetness to the smoothie and contain high levels of nutrients and fiber. They are also rich in antioxidants and support healthy skin.

References:

http://www.livestrong.com/nutrition-information-for-fruits-and-vegetables
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=14

Enjoy!