Creamy Chicken Taco Soup

Health Junkie Kitchen

Ingredients:
8 oz shredded Boneless Skinless Chicken Breast
15 oz can of black beans (No Salt added)
15 oz can chopped tomatoes (No Salt added)
1 small can of chopped green chilies
4 oz of Libby's Plain canned Pumpkin
4 oz of Fage 0% yogurt
8 oz of water (can be more or less depending on desired thickness)
2 TBS taco seasoning
1/2 TBS cumin

1 red bell pepper, chopped
1 orange bell pepper, chopped
1/2 yellow onion, chopped
1 TBS Grape seed oil (you can use any healthy fat oil of choice)

Directions:
1. Add cooked chicken, black beans, tomatoes, green chilies, and water  to the pot. Mix together and add in taco seasoning and cumin. Bring to a boil. Add in the pumpkin and fage yogurt. Boil to desired thickness while stir occasionally (3-5 minutes). Turn down low and simmer for 15 min.

2. Saute chopped peppers and onions in the oil. Add them into the soup once you are ready to eat.

3: Serve and enjoy

Optional: top off with green onions, 2 tbs mozzarella cheese, and corn chips
Serves: 4

Macros: 255 cal 28g carb 6g fat 28g protein

For more Yummy Recipes Click Here

Paleo pumpkin protein pancakes

 

Courtesy of Pinterest: Perfect Breakfast for a fall morning

Paleo pumpkin protein pancakes

Serving Size: 1 pancake (1/4 cup batter)

Calories per serving: 80 calories, 7 g protein each

when i cook these individually in a pan, i put the pancakes on a piece of foil in the oven on warm as soon as each one is finished so they are all hot & fresh when i'm ready to eat them!

Ingredients

• 1 cup egg whites
• 3/4 cup pumpkin
• 1/2 cup almond flour (make your own!)
• 1 scoop vanilla egg white protein powder (or whatever vanilla protein powder your little heart desires if you are not strictly paleo)
• 2 tbsp organic milled flax
• 2 tbsp organic honey (or splenda/stevia)
• 1/8 tsp ginger
• 1/4 tsp nutmeg
• 1/2 tsp cinnamon
• 1/2 tsp pumpkin pie spice
• 1/4 tsp baking soda
• 1/4 tsp salt

Instructions

1. stir in/dissolve the pumpkin into the egg whites & add the honey
2. mix dry ingredients separately & add to the wet ingredients
3. heat pan or griddle on medium low heat (4 out of 10) and coat with organic coconut oil or coconut oil spray
4. using a 1/4 cup measure, pour batter onto your cooking surface
5. once it bubbles up, use a spatula to flip it over & cook for an additional 30 seconds to 1 min on the other side

Health Junkie Training- A new way of Lfie

PUMPKIN TURKEY CHILI

It is that time of year again...FALL!! I love this time of year. If you don't know that already, and I am obsessed with PUMPKIN...you probably already new that to. Two of my favorite things merged together, equals PERFECTION. Eat up and Enjoy!! Perfect for a busy weekend or week day.





Pumpkin Turkey Chili


Ingredients:
1 Tablespoon olive oil, divided
1 pound ground turkey
Salt and pepper, to season meat
1 medium onion, diced
1 bell pepper, diced
3 cloves garlic, chopped
1 Tablespoon ground cumin
2 Tablespoons chili powder
1 teaspoon dried oregano
1 teaspoon seasoned salt (I used Lowery's seasoned salt)
4 ounce can diced jalapenos
3 cups beef broth
1 (15-oz) can red kidney beans, rinsed
1 (15-oz) can black beans, rinsed 
1 can pumpkin puree (NOT pumpkin pie filling)
2 (14.5-oz) cans petite diced tomatoes with juice
Toppings for garnish (I used Pepper Jack cheese, plain Greek yogurt, and sliced jalapenos)


Directions:
Heat 1/2 tablespoon oil in a large heavy frying pan, add ground turkey, season with salt and pepper, and cook until the turkey is cooked throughout. Add cooked turkey to the crockpot.

Add the remaining 1/2 tablespoon oil to the frying pan .Add diced onion and greed bell pepper and cook about 3 minutes, until the onion and pepper is just starting to soften. Add garlic, cumin, chili powder, dried oregano, seasoned salt, and diced jalapenos. Saute a couple of minutes more. Put the onion mixture into the crockpot, then deglaze the pan with the beef broth and add that to the crockpot.

While the onions and peppers are cooking, drain the beans into a colander placed in the sink, and rinse with cold water until no more foam appears. Add beans to the crockpot. Add canned pumpkin and diced tomatoes (with juice).

Stir the mixture to combine ingredients, then cook on high for 4-6 hours (or on low for 8-10 hours), stirring a few times if you're home. 

Serve hot, topped with your desired toppings.

Source: adapted from Kalyin's Kitchen

PHOTO SOURCE:http://maryanna-bishop.blogspot.com/2011/10/pumpkin-turkey-chili.html

Health Junkie Training- a new way of life

Mikey’s Pumpkin Muffins

Ingredients:

1/2 cup coconut flour (I use Bob’s Red Mill organic)

1 tsp ground cinnamon

1/2 tsp ground nutmeg

2 tsp pumpkin pie spice (OR 1/2 tsp ground cloves)

1/2 tsp baking soda

1/2 tsp table salt

1/2 cup(s) canned pumpkin

6 eggs

4 tbsp cold-pressed coconut oil, melted

1/3 cup maple syrup

1 tsp vanilla extract

1/4 cup walnut halves (optional)

1/4 cup dark chocolate pieces (optional)

Directions
Preheat oven to 350 degrees.

Mix dry stuff together in one bowl. Put pumpkin in another, add one egg and beat at a time, then the other wet ingredients.

Add dry to wet, mix until mostly incorporated but allow a few small lumps. Fold in nuts and/or chocolate or whatever else you wish to add.

Fill muffin cups 2/3 full of batter (about two small scoops if you have a portioner thinger). Bake for 18-22 minutes, until lightly brown on top and pass the clean toothpick test. Cool on a wire rack.

Because of the high egg content, I recommend storing these bad boys in the fridge if you’re going to have them for a few days (like that would happen anyway!). Just be sure to either warm up the muffins or let them return to room temperature before consuming.

Enjoy!

QUINOA

I get asked a lot about what is "clean eating." Basically it is eating as close as possible to  mother nature, and choosing the right foods for your body. I usually get the excuse "but eating healthy is so expensive." Well, it isn't really and how much is your health worth to you??

Here are some benefits and recipes of quinoa. This is an inexpensive clean eating item that is very versatile, family and gluten free friendly!! Give it a try!!

CONTAINS 8 ESSENTIAL AMINO ACIDS, A COMPLETE PROTEIN SOURCE

HIGH IN FIBER- REDUCING HIGH BLOOD PRESSURE AND CHOLESTEROL

LOW GLYCEMIC INDEX- MAINTAINS A STABLE BLOOD SUGAR LEVEL

COMPLEX CARB FOR ENERGY

RICH IN MAGNESIUM- RELAXES BLOOD VESSELS, IMPROVES BONES AND TEETH

GLUTEN FREE

GOOD SOURCE OF CALCIUM HELPING BONES, TEETH, HEART, NERVE AND MUSCLE FUNCTION.

CONTAINS OTHER MINERALS THAT BENEFIT THE HEART, NERVES, AND MUSCLE FUNCTION

HIGH IN IRON INCREASING ENERGY, CONCENTRATION AND STABILIZES YOUR MOOD

ANTIOXIDANT- HELPS PREVENT ILLNESS AND DISEASE

Quinoa Stir Fry!
Source: JennaBlogs.com
Serves: 4-6

2 cups quinoa, rinsed well
2 cups water
2 cups finely chopped and peeled carrots
3/4 cup chopped cilantro
4 cloves of garlic, minced
3 Tablespoons finely chopped chives
1 teaspoon grated ginger
5 Tablespoons low sodium soy sauce
2 teaspoons sriracha
2 Tablespoons vegetable oil, DIVIDED

OPTIONAL: Grilled chicken breast, eggs, snow peas etc.

Directions:

Rinse quinoa well. This removes that waxy, nutty taste. Add quinoa and water to a pot. Bring to boil, reduce to simmer. Cook about 15-20 minutes, or until all the water is absorbed and quinoa is cooked through. Fluff with a fork. Set aside.

Mix soy sauce and sriracha together and set aside.

Add 1 Tablespoon oil to a skillet or wok. Add your carrots. Salt and pepper them, and cook over medium-high heat stirring frequently. Cook about 4 minutes and then add ginger and garlic. Cook 1-2 more minutes. Remove to a bowl and set aside. Heat remaining 1T of oil in the skillet/wok. Add your quinoa. Stir fry the quinoa for about 3-4 minutes, then add your carrot mixture back in. Cook another couple of minutes and then add in your soy sauce mixture. Cook another 1-2 minutes.

Remove from heat, and place quinoa in a bowl. Stir in your cilantro and chives.

Serve warm.

Apple Cinnamon Quinoa Breakfast Bake
(serves 2-4)

• 1 1/2 Cups (160g) Fuji or Granny Smith Apples - cored and chopped (peeled or unpeeled, depending on preference)
• 1 Cup (160g) Quinoa
• 1/3 Cup (60g) Raisins
• 2 1/2 Cups So Delicious^® Almond Plus Milk (OR So Delicious^® Coconut Milk Beverage)
• 1/2 Tbsp (7g) Coconut Oil
• 2 tsp Ground Cinnamon
• Pinch of Nutmeg
• 1/8 tsp Sea Salt
• 2-3 (20g) Pitted Dates (optional, for sweetening/add'l sweetening of the almond milk)

For the Topping:

• Maple Cinnamon Pumpkin Seeds (see below)
• So Delicious Vanilla Cultured Coconut Milk or Vanilla Greek-Style Cultured Coconut Milk

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Love this quote...

I got this recipe off pinterest. There were two recipes I looked at. I tweaked them to be a little more fit friendly. Turned out to be a hit at our house. EVERYONE ATE them (2 adults and 3 kids) SCORE!!

Baked Creamy Chicken Taquitos

Ingredients:
1 block of cream cheese (light works fine in this recipe)
2 Tablespoon lime juice
1/2 teaspoon cumin
1 teaspoon chili powder
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
¼ cup chopped fresh cilantro
3 cups shredded cooked chicken

2 chopped bell peppers

½ chopped yellow onion

1 TBS Coconut oil
1 cup grated mozzarella cheese
About 16 (6 inch) La Tortillas or Ezekiel tortillas
Salt and pepper to taste
Cooking spray

Directions:

Sauté chopped onions and bell pepers in coconut oil. Heat oven to 425 degrees. Line a baking sheet with foil and lightly coat with cooking spray. Heat cream cheese in the microwave for about 20-30 seconds so it’s soft and easy to stir. Add lime juice, cumin, chili powder, onion powder and garlic powder. Stir to combine and then add cilantro and green onions. Add chicken and mozzarella cheese and combine well.
Place 2-3 Tablespoons of chicken mixture on the lower third of a tortilla, keeping it about 1/2 inch from the edges and roll it up as tight as you can. Place seam side down on the baking sheet.
Lay all of the filled taquitos on the baking sheet and make sure they are not touching each other. Spray the tops lightly with cooking spray and sprinkle some salt on top.
Place pan in oven and bake for 15-20 minutes or until crisp and the ends start to get golden brown.

Lean Grass Fed Beef Parmesan Meatloaf

Dinner time at our house can be hard at times and with three picky kids I do not have time to play chef and make them all their individual dinners. I try to be creative and make fun, fit, and frugal. I love pinterest. They have so many awesome recipes that you can choose from. I usually like to tweak mine, especially if I don't want to run to the store. This was a huge hit in our house, it will be made again!!

Here's the recipe from pinterest

Chicken Parmesan Meatloaf 

original Joelen recipe

1 lb ground chicken (ground turkey can be substituted)

1 egg

1/4 cup breadcrumbs

1/2 teaspoon dried basil

1/2 teaspoon dried thyme

1/2 teaspoon dried oregano 

1-2 cloves garlic,

 finely minced 1 small onion, grated 

1/2 teaspoon salt 

1/4 teaspoon ground black pepper

1/2 cup grated Parmesan cheese

1/2 cup pasta sauce (homemade or store bought) 

1/2 cup shredded Italian cheese blend 

minced parsley for garnish

 Preheat the oven to 350 degrees. Lightly grease a loaf pan with cooking spray, set aside. In a large bowl, combine the ground chicken, egg, breadcrumbs, thyme, oregano, basil, garlic, onion, salt, pepper and Parmesan cheese. To not over handle the mixture otherwise it will get tough. Place the mixture in the greased loaf pan and form into a loaf. Top the meatloaf with pasta sauce.

My version that I tweaked to work for us.

1 lb grass fed 90/10 lean ground beef

1 egg

1/4 cup gluten free bread crumbs

1/2 teaspoon dried basil

1/2 teaspoon dried thyme

1/2 teaspoon dried oregano 

1-2 cloves garlic,

1 cup carrots measured and then chopped

1 cup spinach measured and then chopped

1/2 teaspoon ground black pepper

1/2 teaspoon salt

1/2 cup grated Parmesan cheese (can omit)

1/2 cup Glen Muir pasta sauce 

1/2 cup shredded mozzarella cheese (can omit)

Strawberry baked oatmeal

1/2 cup oats

1/2 cup water

1/2 cup International egg white substitute

2 TBS cottage cheese

4-5 fresh strawberries chopped

NuNaturals Vanilla Stevia

Cinnamon

1/4 tsp. baking soda

mix oats,water,egg whites together in an oven safe bowl. Add in the rest and stir together. Bake on 350 for 30-35 min. Let it cool and enjoy. Its yummy warm or cold. Perfect for your on the go schedules.

Yummy Lemon Chicken

Here's a yummy lemon chicken recipe from food network.

Ingredients
1/4 cup freshly squeezed lemon juice (about 2 lemons)
1/4 cup olive oil, plus more for grill grates and drizzling
1 tablespoon Dijon mustard
1 tablespoon finely chopped fresh rosemary
3 cloves garlic, minced
Kosher salt and freshly ground black pepper
1 3/4 pounds chicken cutlets (8 thin cutlets)
1 lemon, sliced in half, optional
2 large handfuls baby arugula
Directions
Whisk together the lemon juice, olive oil, mustard, rosemary, garlic and a big pinch of salt and pepper in a measuring cup. Add chicken to a gallon-size zip top bag or casserole dish and pour the marinade over the chicken. Turn to coat and let the chicken marinate at room temperature for 30 minutes (or 1 hour in the refrigerator).
Heat a grill to medium-high. Brush the grill grates with olive oil using a clean tea towel or paper towel.
Remove the chicken from the marinade and discard the marinade. Place the chicken on the grill and cook until golden and slightly charred, about 3 minutes per side. Place the lemon halves cut-side down on the grill grate and grill until charred, about 4 minutes.
Add the arugula to a platter and drizzle very lightly with olive oil. Remove the chicken from the grill and shingle across the bed of arugula. Squeeze some lemon juice over the chicken and serve.

Grilling

I love grilling my food. The crisp and clean flavor, along with the aroma smell of the BBQ going. We made this recipe a couple weeks ago. It rocks! Try it out in the beautiful spring weather.

Grilled Vegetables on the Food Network

Taking things one step at a time

I love this time of year. The blossoms starting to bud and bloom on the trees. Weather and the sun starting to change, and good old out door hill runs. Where I live there is no such thing as a flat run. Its up or it's down, and when you go down you have to come back up :). When I first started running I would look at the long stretch of a hill and want to cry and quit. Now, I take it one step at a time...one breath at a time and somehow make it to the top.

With all of our goals in life we need to do the same, otherwise we can get overwhelmed and quit. Trust me I've been on both sides. What helps me is to sit back, take a deep breath, and focus on what is most important. That's how I set up my to-do list for each day...tasks in order of urgency. My workouts are an urgency. They allow me to take time for myself and to keep my body healthy and strong to keep up with my life as a wife, mom, group fitness instructor, and personal trainer. Some days are better then others, and I gobble up the good days and make the most of the messy days :). Take time for yourself to reflect and ponder on what you really want, and what is most important to you and then go for it.

TABATA hill running
(warm-up)
20 sec. sprint
10 sec jog
20 sec. sprint
10 sec jog
20 sec sprint
10 sec jog
2 minute steady pace (pace you can breath comfortable at)
Repeat 5 times or until you get to the top of your hill

Happy Running my friends xx

Chocolate and strawberrys

I have been doing the #abcplantbaseproteinchallenge thatwww.powercakes.net has up on her blog. My plant base dessert was in the highlights for 'D'

1/2 cup Libby's plain pumpkin
1/4 cup peanut butter flour (can use PB2)
2 tbs hersheys dark chocolate powder
sweetner of choice
topped with strawberries and healthy chocolate sauce
For more recipes find me on instagram or check my facebook page

Something to think about... " The Legal Cocaine"

 I posted this video before. Watched it again and it made me want to throw up. With everyone on the bandwagon to get healthier I wanted to post it again. There is a bigger reason to eat healthy then just weight loss. Your bodies health is FAR MORE IMPORTANT then a six pack, 5 pound weight loss, etc. People stop gorging yourselfs in fake chemical loaded food. Read the package and see whats really in there. Better yet STAY AWAY FROM THE PACKAGED CRAP!!! Eat whole foods. You will feel better, be happier, and be able to live longer.

5 Health Junkie rules before you INDULGE...
1. Ask yourself how will I feel in an hour after I eat this??
2. What is the health benefit of the food??
3. Am I eating because I am bored?? (call a friend)
4. Is it colorful (colors of the rainbow)??
5. How will this affect my long term goal??

 I am not saying to never indulge. Find ways to make your indulgences healthier or limit them to special occasions. Need help... email me aryannie8@hotmail.com. This mama is on a mission to educate people to love and nurture their bodies.

Pumpkin Pie Oatmeal

1/2 cup oatmeal
1/4 cup plain pumpkin
1/2 cup Egg whites
2 TBS chopped walnuts
1/4 tsp pumpkin pie spice
1/8 tsp ginger
1 tsp ground cinnamon
1 tsp baking powder
1/2 cup water
2 TBS gingerbread coffee syrup (sugar free preferred)
Vanilla stevia

Mix together in an oven safe bowl.
Bake on 375 for 30-35 minutes

Protein topping
1/4 cup fage yogurt 0%
1-2 tbs vanilla protein
1 tbs chia seeds
vanilla stevia and cinnamon
Mix together and let it set up in the refrigerator for at least 30 minutes

Friday Fit and Frugal Chili

Thanks to pinterest I came across this Chili 

Ingredients

1

medium potato, cubed (2 cups) (I used sweet potatoes)

1

medium onion, chopped (1/2 cup)

1

small yellow bell pepper, chopped (1/2 cup)

1

tablespoon chili powder

1

teaspoon ground cumin

2

cans (14.5 oz each) Muir Glen® organic no-salt-added diced tomatoes, undrained

1

can (15 oz) Progresso® chick peas (garbanzo beans), drained, rinsed

1

can (15 oz) Progresso® black beans, drained, rinsed

1

can (8 oz) Muir Glen® organic tomato sauce

1 1/2

cups water

1

medium zucchini, cubed (1 cup)

• Step 1In 4-quart Dutch oven, place all ingredients except zucchini. Heat to boiling, stirring occasionally; reduce heat. Cover; simmer 13 minutes.
• Step 2Stir in zucchini. Cover; simmer 5 to 7 minutes longer or until zucchini is tender.

Burn Baby Burn!!

All you need is a bench and your body

Repeat 3 times
Lateral Step up Squats 15x each side (Side of bench: one foot on top of the bench, squat and then step up and tap the bench)
Single leg step ups 1 minute each side (behind the bench: one foot on top of the bench tap the opposite foot as you bring it up to the bench.)

Find the time to do this and let me know how your legs and glutes felt. Mine are sore from doing this earlier today as part of my workout. #makeithappen2013