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)