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Blend + Bake Chocolate Pumpkin Muffin Recipe

October is officially the time when I try to include pumpkin into everything! I’ve made pumpkin muffins before, but never have they been this easy with a simple blend and bake prep! Plus, they’re ingredient profile is so clean and nutritious, they make for the perfect pairing with any meal. I even had 2 with eggs for breakfast the other day!

chocolate-pumpkin-muffins

INGREDIENTS

2 ¼ cups oats

2  eggs

1 cup pumpkin puree

½-3/4 cup unsweetened vanilla almond milk

½ cup organic maple syrup

4 tablespoons melted ghee or coconut oil

2 teaspoons vanilla

1 teaspoon baking powder

½ teaspoon baking soda

1 teaspoon cinnamon

½ teaspoon salt

½ teaspoon allspice

½ cup dark chocolate chips

INSTRUCTIONS

Preheat oven to 350 degrees


Place the oats, eggs, pumpkin puree, ½ cup almond milk, maple syrup, ghee/coconut oil, vanilla, baking powder, baking soda, cinnamon, salt and allspice in a blender. Process until smooth. (Note: If mixture is too dry, add additional ¼ cup almond milk.)


Stir in the chocolate chips


Fill 6 muffin liners ¾ full


Bake for 20 minutes, or until a toothpick inserted into the middle comes out clean


Let the muffins cool for 10-15 minutes on a cooling rack

 

screen-shot-2016-10-12-at-10-03-22-pm

*recipe makes 6 muffins (1 serving = 2 muffins)

 

Print Recipe
Blend + Bake Chocolate Pumpkin Muffin Recipe
Course Breakfast, Sweets
Servings
Course Breakfast, Sweets
Servings
Instructions
  1. Preheat oven to 350 degrees
  2. Place the oats, eggs, pumpkin puree, ½ cup almond milk, maple syrup, ghee/coconut oil, vanilla, baking powder, baking soda, cinnamon, salt and allspice in a blender. Process until smooth. (Note: If mixture is too dry, add additional ¼ cup almond milk.)
  3. Stir in the chocolate chips
  4. Fill 6 muffin liners 3/4 full
  5. Bake for 20 minutes, or until a toothpick inserted into the middle comes out clean
  6. Let the muffins cool for 10-15 minutes on a cooling rack
Recipe Notes

Recipe makes 6 muffins (1 serving = 2 muffins)

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Slow Cooker Risotto Recipe

I don’t usually bring out the crockpot during summer, so when I do, you know it will be good! The best benefit of slow cooker meals is that it’s prep + party (party aka no hands on cooking lol)

Rice is one of my carbohydrate staples. If you follow me on snapchat, you know I’m a big fan on risotto for rice that is always moist and tasty!

Arborio rice is the rice used in risotto and it actually has some surprising benefits!

1) HIGH IN PROTEIN – arborio rice offers up to 9 grams of protein per 1/4 cup of rice

2) EASY TO DIGEST – I typically eat grains as moderation for digestion reasons, but arborio rice actually helps aid in digestion and restores regular bowel function

SlowCookerRisotto

I N G R E D I E N T S

2 teaspoons olive oil

1 small red onion, diced

¼ teaspoon ground sea salt

¼ teaspoon freshly ground red pepper

1 ¾ cup arborio rice

4 cups natural, low sodium chicken broth

12 asparagus stalks, rough ends removed

¼ cup parmesan, grated

2 tablespoons flat-leaf parsley, roughly chopped

I N S T R U C T I O N S

Heat the olive oil over medium heat in a small frying pan.

Add the onion, and season with salt and pepper. Cook for 5-7 minutes, or until softened.

Add the rice to the pan, and sauté for 1 minute.

Spray a 4-5 quart slow cooker with cooking spray.

Pour the rice and onion mixture into the slow cooker. Add the broth and cook on high for 1 ½ hours.

Bring a medium saucepan of water to a boil. Place asparagus in a steamer basket, and steam until bright green and crisp tender, about 3-5 minutes.

Stir the parmesan and asparagus into the risotto. Garnish with parsley.

Screen Shot 2016-07-11 at 8.25.56 PMrecipe makes 5 servings

 

Print Recipe
Slow Cooker Risotto Recipe
Instructions
  1. Heat the olive oil over medium heat in a small frying pan.
  2. Add the onion, and season with salt and pepper. Cook for 5-7 minutes, or until softened.
  3. Add the rice to the pan, and sauté for 1 minute.
  4. Spray a 4-5 quart slow cooker with cooking spray.
  5. Pour the rice and onion mixture into the slow cooker. Add the broth and cook on high for 1 ½ hours.
  6. Bring a medium saucepan of water to a boil. Place asparagus in a steamer basket, and steam until bright green and crisp tender, about 3-5 minutes.
  7. Stir the parmesan and asparagus into the risotto. Garnish with parsley.
Recipe Notes

Recipe makes 5 servings

During the Summer Fitcation Challenge, I highly suggest you combine the Weight Training Plans with the Eat Your Way Lean Meal Plan!

EComm_EatYourWayLeanMealPlan

Fast & Easy Kale Sauce Recipe (( It Makes Everythign Delicious ))

 

Kale Sauce: It’s fast, It’s Easy, and It Makes Everything Delicious
 
When you’re in a hurry for dinner and anything you’d like to have seems like a ton of work… this is the
sauce for you. It works on any kind of protein, and it comes together in less time than it takes to shower and change clothes after a busy day.
 
You can make it for one or two ((with leftovers)), or even for a crowd if you’re barbecuing.  It’s also super easily adaptable to whatever greens you have on hand…kale, spinach, swiss chard, etc. Plus, it
tastes delicious at room temperature or over hot protein!
If I haven’t sold you on Kale Sauce yet, maybe these science-backed kale benefits will!
 
Ingredients:
1 medium red onion, finely diced
1 tablespoon olive oil
½ teaspoon kosher salt
½ teaspoon freshly ground
black pepper
1 bunch of kale or Swiss
chard, stripped from the stalk
2 cups organic chicken broth
1 tablespoon lemon juice
¼ teaspoon cayenne
 
*Recipe makes 4 servings
 
Eat Your Way Lean Food Plate Sections Fulfilled: vegetable, extra
 
Instructions:
Finely slice the kale, and set it aside.
 
Heat the olive oil in a large frying pan over medium heat, until it shimmers, about 1 minute.
Add the diced onion and season with salt and pepper.
Saute the onion for 2 minutes.
Stir in the greens and saute for 2-3 minutes, or until wilted.
Pour the broth and lemon juice  into the pan.
Add the cayenne, and reduce heat to a simmer.
 
Cook until the sauce has reduced by half.
 
Serve over pork, chicken, beef or fish.
Check out your LG Meal Plan for the complete nutrition approach on how to eat for physical results + 100 easy-to-make recipes!
EComm_EatYourWayLeanMealPlan

6 INGREDIENT PAPAYA AND PEANUT GRANOLA BAR RECIPE

These are incredibly
delicious, and beyond simple to make. Seriously!
When the hardest part of the
recipe calls for “smoothing out the mixture with a regular or offset spatula,”
you know you’re going to be out the door in no time at all!
I especially love that you
don’t even need to turn your oven on to make these. No baking required! ((Unless
you want to quickly toast the oats, which is optional))
Plus, these are naturally
sweet and so delicious!
…to continue reading & get the recipe, click “read more” below…

Ingredients: 
1 ½ cups organic rolled oats
(gluten-free if you’d prefer it)
1 cup dried papaya
2 tablespoons dark chocolate
chips
1 cup peanuts
¼ cup maple syrup, agave or
honey
¼ cup creamy peanut butter
Optional: ½ teaspoon ground
sea salt
*Recipe makes 9 bars (serving = 1 bar)

Eat Your Way Lean Food Plate Sections Fulfilled: Fat, Carbohydrate, Extra

Instructions:
If you’d like to toast the
oats, preheat the oven to 350 degrees.
Spread the oats on a large,
rimmed cookie sheet. Bake for 8-10 minutes.
Place ½ cup dried papaya in
a food processor, and pulse 7 or 8 times so the pieces break down.
Remove the papaya, and add
the chocolate chips. Pulse a couple of times, so they’re roughly chopped.
Remove the chocolate chips,
and add the peanuts to the food processor. Again, pulse a few times to roughly
chop them.
Microwave the syrup, agave
or honey with the peanut butter for 30 seconds. (Or warm in a small saucepan
over low heat until warmed through.)
In a large bowl stir
together the processed papaya, papaya pieces, peanut butter mixture, chocolate
chips, peanuts and oats. Add salt if you’d like.
Line a piece of parchment in
a 8×8 or 9×9 baking pan. 
Pour the mixture into the
pan.
Smooth out the mixture with
a regular or offset spatula, so that it’s even.
Freeze for 30 minutes.
Cut the bars into 9 pieces,
and wrap each one in plastic wrap for a quick breakfast or snack.

Check out your LG Meal Plan for the complete nutrition approach on how to eat for physical results + 100 easy-to-make recipes!

Orange Tomato and Fresh Oregano Salsa Recipe

It’s the time of year when we all just want to be outside
and play with friends and family. Whether it’s a beach party, a picnic, or a
barbecue, social gatherings mean food.
And this salsa will be an amazing addition to any of your late summer outings. It’s fresh and sweet and spicy, and
works perfectly on grilled chicken or with any kind of sliced vegetables as a
snack. Also, the great flavor partially comes from fresh oregano. Dried oregano
is a staple in Mexican dishes, but using straight-from-the-farmers-market
oregano will make everyone come back for more.

Enjoy!

  

Ingredients:

1 pint orange, red, or yellow cherry tomatoes, quartered

1 small red onion, diced

1 jalapeno, seeded and diced

1 lime, juice and zest

1 tablespoon fresh oregano

1 tablespoon cilantro

*Recipe yields 2 cups
*Pair this with the “Hint of Lime Tortilla Chips” recipe found in the Guilt Free Food Guide

Instructions:

Place all of the ingredients in a bowl, and stir well. Let
the flavors meld at room temperature for an hour.

Or: If you don’t feel like chopping everything, you can put
all of the ingredients in a food processor. I think it’s prettier in little
pieces, but sometimes you don’t have the time to do that!
If you enjoy this recipe, you’ll love the 100 delicious & nutritious meals found in the LG Meal Plan
+discover the science-based nutrition approach for seeing fit & lean physical results
CLICK HERE to find the plan that best fits your goals!

HEALTHY QUESO RECIPE (DAIRY FREE)

Ohhh myyyy goshhhh….
I’ve literally been dying to share this recipe with you!

 

I’m a Wisconsin native…cheese is like a nonnegotiable, but when it comes to my belly and bloating, I try to do dairy in moderation. So, I’ve looked FOREVER for a dairy free queso recipe. There are some really great ones out there that use cashews. While cashews are a healthy fat, they’re also very calorie-dense, so the amount of cashews those recipes call for would make for one very high calorie and high fat meal. I couldn’t give up on my healthy queso quest! Finally, I stumbled upon a recipe by the Minamalist Baker and oh my gosh…it’s fab!
 
This recipe uses…. wait for it…. EGGPLANT as the base! Your taste buds would never guess and I think I love it even more knowing the queso packs a veggie and nutrient punch! I even tricked Anthony into thinking I simply whipped up normal queso. When he licked the bowl clean, I knew this recipe was a winner! I hope you and your family find it to be so too!!
 
Ingredients:
Eggplant ((8 rounds, sliced about 1/3″)
Olive oil
Sea salt
1.5-2 cups unsweetened almond milk
3 tbsp nutritional yeast
1/4 tsp garlic, minced
1 tsp cumin
1 tsp chili powder
2 tsp corn startch
1/4 cup chunky salsa
 
Instructions:
Start by slicing the eggplant into 1/3 inch rounds. Sprinkle both sides of the eggplant flesh with a little sea salt to draw out some of the moisture and bitterness….let sit for 10 minutes. Rinse in a colander with cool water and pat dry.
 
Preheat the oven to a high broil and place the eggplant rounds on a baking skeet lined with parchment paper or nonstick spray. Drizzle a little olive oil on both sides of the eggplant and sprinkle on a pinch of sea salt.
 
Broil the eggplant rounds on high for 4 minutes on each side, flipping half way through. Watch them carefully so they do not burn! Once they’re tender, remove the eggplant rounds from the oven and wrap them loosely in tin foil, forming a packet to steam the eggplant.
 
After a few minutes, open up the tin foil and peel off the eggplant skin. The skin should now peel off rather easily!
 
In a blender or food processor, place in the eggplant, 1.5 cups of unsweetened almond milk, 3 tbsp nutritional yeast, minced garlic, cumin, chili powder & corn startch. Blend until smooth and creamy. If you prefer a thinner consistency, add more almond milk. Taste test and add more chili powder or sea salt if desired! 
 
((Nutritional yeast is the secret ingredient…it makes for one cheesy, delicious and healthy snack! I found mine in the health food section of the grocery store, but you can also purchase it online – here))
 
Transfer the queso to a small sauce pan and warm over medium heat until the queso thickens and bubbles. This will take about 5 minutes…the longer you do this step, the thicker the queso becomes.
 
If the queso isn’t as thick as you want, combine 1 tsp cornstarch, a splash of almond milk and 2 tbsp of the already made queso. Then, add that back into the saucepan.
 
Once warm and thick, remove from the head and stir in DRAINED salsa. If you put in the liquid, it will make the queso runny.
 
Serve with chips ((I have delicious, healthy chip recipes here)), vegies, or add to a chicken or beef dish! This queso also reheats well! 

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