Paleo Coffee Creamer

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I love my coffee, but I can’t do dairy. Dairy does weird things to my body. For one it makes me break out in hives, bloat, and gives me stomach aches. I also think creamers made today are full of unnecessary sugar and chemicals. It’s such a processed necessity for everyday living. I mean who doesn’t love coffee? Good coffee? It keeps me awake and there is nothing like a perfect cup of coffee in the morning.

Even the soy you get at Starbucks is full of sugar and probably also processed. And almond milk can contain the ingredient called carrageenan, which has been found to be linked to cancer. Another thing linked to cancer!

I decided to make my own coffee creamer. And I have to admit – it’s complete perfection! I know what’s in it. There’s no sugar added. It’s not processed. And most importantly, a great addition to my morning coffee!

This recipe is made from coconut, so if you don’t like the taste of coconut then unfortunately, this recipe is not for you!

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Ingredients and Recipe:

1 Can of Coconut Milk
1 Tsp of vanilla extract
1/4 cup of liquefied coconut oil
1 raw egg (this is optional as it is raw, but it adds the creamer consistency, so proceed with caution. You can eliminate this ingredient if you prefer not to consume a raw product. I made mine without)
1 tsp of honey (this is also optional. I like my coffee without sugar, so I opted out for this)

Other optional flavors other than vanilla extract: Pumpkin spice and pumpkin puree, almond extract, mint extract, cinnamon, hazelnut extract, cacao powder, etc. Get creative!

You can even place the leftover creamer you make into an ice tray and pop it into some cold coffee for a nice ice coffee blend.

Mix all these ingredients together preferably in a blender or food processor (like me). Store in an air tight container. I used a mason jar. And place it in the fridge! Good for one week stored in an air tight container! Pour in your favorite cup of brew and enjoy!

<3,
Msfitnotskinny

Banana Chocolate Chip Muffins

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Recently, I’ve gone on a new food journey. I’ve changed a lot of my eating habits to reflect that of a Paleo diet. I find that it’s much easier given that a lot of the foods I eat are already “Paleo Friendly”. My normal diet consists already a lot of veggies and protein, however since I already eliminated dairy – I decided to eliminate grains also. My problem area is my stomach, so I’m hoping that with an even more detailed approach I’ll be able to see some changes in my diet. I’ve incorporated 3 days of strength training and 2 days of cardio already.

Fall is almost here and the weather is slowly changing. With just a shy 12 something days left till Fall is here – I can’t help but get a head start. I decided to make something more breakfast friendly for my days that I’m in a hurry or lazy and just want to lay in bed a bit longer. Banana Chocolate Chip Muffins are quick and easy to whip up! And their paleo friendly! :)Untitled

Recipe and Ingredients:
2 Bananas
1/2 -1 cup of Almond Meal (I used TJ’s brand, but welcome to any brand and amount depends on how much consistency you like in your batter)
1/4 cup of Almond Butter (Or your choice of nut butter)
2 Eggs (If your vegan you can opt for a flax egg)
1/2 tsp of Baking Soda
2 Tbsp of Honey
1 Tbsp of cinnamon
1 tsp of vanilla extra
1/2 cup (I used less) of enjoy life Chocolate Chips

Blend everything together in a mixer, food processor or bowl except for the chocolate chips. Once the batter is set, fold in the chips. Fill some muffin tins. Bake at 350 for 10-12 minutes.

These are delicious! Hope you enjoy!

<3,
Msfitnotskinny

Protein Chocolate Chip Cookies

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Tonight’s workout consisted of brutal burpee box jumps. I can’t even fathom how much I hate burpees, but you add box jumps to the mix and you just completely want to die right then and there.

I had an unbelievable craving today for chocolate chip cookies. I’m not sure why, but my sweet tooth sometimes I gets the best of me. I was also in a baking mood, so I made these cookies. Their protein infused chocolate chip cookies. They give me the satisfaction of fulfilling my craving minus the guilt. I get a little protein out of them and their not overly sweet.

This recipe took me about 5-10 minutes to prep and about 12-15 minutes of baking. Trust me. You’ll be glad you had these!

What you will need:
1/4 cup coconut flour
1 teaspoon vanilla extract
1 egg
2 tablespoons of unsweetened applesauce
1-1/2 scoops of protein powder (I used a birthday cake flavor. However, you are free to use what you prefer. Please be careful that depending on the protein powder you use -your calorie count may go up.)
1/2 cup Unsweetened Vanilla Almond Milk
1/4 cup of PB2 (I used a bit less than what this recipe calls for. Please also make sure you use peanut powder – do not use peanut butter, much higher in fat and calories)
Optional: 1/4 dark chocolate chips (I used less than 1/4 of a cup and mini chocolate chips cuts my calories a little bit more!) You could probably add nuts too if you wanted.

Directions:
Preheat over to 350 degrees. Coat cookie sheet thoroughly with nonstick spray. Place all of the ingredients in a medium to large size mixing bowl. When you mix it -the texture will be very creamy and not overly thick. Take a spoon and place batter on on cookie sheet Depending on the size of the cookies you make, it will yield more or less than what this recipe calls for. For me this recipe made 6-8 cookies.

Bake at 350 for 12-15 minutes.
Let cool for however long you want and enjoy.

You can have two cookies for a total of 9-12 g of protein (depending on what you use), 2g of carbs, 3g of fat and less than 100 calories for two cookies. WINNING!

BEWARE: These don’t taste like the real deal, but close enough.

Easy Baked Chicken & Veggies

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I’m trying to drop some pounds right now. 10 pounds to be precise. It’s not much, but I’ve hit my happy weight these last few months (which is natural), but its time to gear myself back in shape. For me, exercise comes easy because I have a trainer whose really good at whipping me into shape, but everyone knows diet is way more important. If you aren’t fueling your body with the proper nutrition then you are setting yourself up for failure. I found a fool proof delicious recipe that will allow you to get your lean proteins in and your greens. It’s super easy and doesn’t take much effort. You can meal prep for the rest of the week and be set for all your lunches (maybe even dinner if you choose). Feel free to use your own seasonings!

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Ingredients:

6 Boneless skinless chicken breast halves (or more to your liking, this is enough for one week lunches for me)
1 TBS of Olive Oil or Coconut Oil
1 1/2 TSP of Parsley Flakes
1 TSP of Seasoned Salt
1 TSP of Garlic Powder
1 TSP of dried Basil Leaves
1 TBSP of Montreal Chicken Seasoning (No salt Added)

Directions:
1. While you prep, turn your oven to preheat at 400 degrees F. Spray your cooking glass with some olive oil or coconut oil cooking spray.
2. (This recipe I seasoned 3 chicken breasts differently from the other 3). On all 6 pieces, brush the chicken breasts with olive oil or coconut oil of your choice. For 3 pieces, I seasoned it with Montreal Chicken Seasoning (no salt added) on both sides. On the other 3 pieces, I seasoned it with salt, pepper, garlic powder and basil leaves. Or you can use whatever seasoning you prefer!
3. Bake uncovered for 25-35 minutes or until chicken is no longer pink. The inside of the chicken should be at 170 Degrees F for it to be well (if you have a thermometer like we do).
4. Cool the chicken for 10-15 minutes. Chop it up in a salad or serve with veggies!

For really healthy conscious people each piece of chicken is about 160 calories at 27 grams of protein. Put that baby in your gym bag and gobble it after the gym for some natural protein intake. You’ll thank me later.

I served mine up with some asparagus, onions and bell peppers. Left over veggies I had lying around. I just placed some coconut oil in a skillet and saute for a few minutes. Quick and easy!

ImageDon’t forget to hydrate like crazy! Today starts my first day of doing the one gallon challenge. To make it easier, I labeled my jug.

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Enjoy & Cheers!
<3,
Msfitnotskinny

Healthy Simple Granola

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Granola is super easy to make. I considered making some recently because I noticed a bag of granola at the grocery store can be an easy $4 only lasting me a few days. My boyfriend loves eating granola and with two people, $4 a bag is going to turn into $8, $12, etc etc. For us, this recipe was super easy to make because we have everything in our kitchen already. Feel free to tweek the recipe to your liking. We did with ours.

Ingredients:

4 c. old-fashioned oats (not instant or quick)
About ¾ c. sliced almonds
Feel free to add 3/4 c of any other nuts of your choice
¾ c. agave nectar
¼ c. water
2 tsp. vanilla extract
½ tsp. table salt
2 tsp. of ground cinnamon
1 cup of protein powder (optional, but we added chocolate for flavor)
2 Tbsp of ground flaxseeds (optional, but we added some in ours)
2 Tbsp of chia seeds (also optional, but we added it as well)

Mix all the ingredients into the bowl. If you need a more runny consistency, you can place the agave in the microwave to allow it to mix better in the bowl. Transfer the bowl of granola mixture to some parchment paper lined up on a baking sheet. Heat the oven at 350 degrees for 35 minutes. Take it out every 10 minutes (2x) to mix. This ensures the granola mixture receives an even browning and it doesn’t burn. Cook for the last 15 minutes and take it out when the timer goes off. When it cools, transfer it to a mason jar or air-tight jar.

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The granola mixture is good for a few days, not too long, as there isn’t any preservatives in it.

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Quick an Easy Breakfast

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I love breakfast, but only when I have time to make a meal. And if anyone hasn’t told you yet, breakfast is the most important meal of the day. Why you say? Well, your body sleeps and rests all night. It’s working extra hard on the last nutrients you placed in your body (aka dinner) and when it wakes up.. it takes about 30 minutes for your body to realize it’s got no food to work on. Your body starves and is craving some yum yums for the tummy. You want to feed your body with something nutritious that will keep you full until your next meal, but if you’re like me and you’re always in a hurry, you want something quick and easy that doesn’t require slaving over the stove.

Lately, I’ve been waking up at 5-4:30am, so I need all the good nutrients I can get. I always think that if my body is awake and working longer hours than I need to eat 6 meals. An extra snack keeps me full, so I have to make sure breakfast is good. And time for me is precious right now because I’m not only working 8 hours, but I’m getting up early to study for the LSAT exams coming up.

All you need is your favorite bread, some almond spread (or peanut), banana and some unsweetened shredded coconut. My favorite quick and easy breakfast requires a toaster oven. Pop it in, turn it on, walk away and DING come back and it’s ready.

For a low calorie, low glycemic index try picking up Ezikiel bread or something. We usually pick up a seeded bread that’s vegan, no dairy, about 55 calories per slice and is made from Sprouted Grains. Ezikiel can be found in the frozen section and is one of the best, cleanest breads you can find that’s good for your body. Just pop a slice in the toaster, and add 2 TBSP or less of your favorite almond or peanut butter. Anything more than that and you’re uping your calories, so if you do add more just make sure you’re aware of that. Slice half a banana (eat the other half if you desire) and sprinkle some unsweetened coconut on top. 

It’s such a great filling meal. And it’s a good on the go meal too. I usually have it with a side of detox tea or coffee or your choice. Sometimes I treat myself to flavored almond butter like this morning! Espresso Vanilla Almond Butter. So delish! Let me know how you like! 

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Slow Cooked and Healthy Chicken Noodle Soup

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There is nothing like a hot bowl of Chicken Noodle Soup on a cold day. Here in California, we hardly receive cold weather. It’s mainly long 70 ish something degree weather days where you can just walk around in flip flops and a t-shirt. Although for me, I don’t ever mind the cold. It’s comforting and I would take that over the hot weather in the summer we have, any day. Where I live (the suburbs, valley whatever you want to call it), we are on a record breaking 50 day of no rain. Everyone is hoping we get some soon because our state is currently in an Emergency Drought right now. I could also use a free car wash. Just saying. Rain Gods bring your magic upon us.

As I mentioned before, crock pots are wonderful. I work 40-50 hour weeks and I try to hit the gym after work or do some errands. By the time I get home, I still have to prep dinner some how and ensure that I eat a substantial amount of nutritious food. Cold weather, quick meal, crock pot = done deal.

Ingredients:

  • 4 large pieces or 1 1/2- 2 pounds of boneless skinless chicken breasts
  • 1 bag of baby unpeeled carrots
  • 1 medium yellow onion, chopped 
  • 4 stalks celery, chopped 
  • 3 baby golden yukon potatoes (these cook better as they don’t crumble)
  • 4 (or more if you’re me and love garlic) cloves garlic, minced
  • 3 Tbsp extra virgin olive oil
  • 7 cups low-sodium chicken broth (About one large container and a can)
  • 1 cup water (I added a bit more to cover all the veggies)
  • 1/2 tsp dried thyme
  • 1/2 tsp dried rosemary, crushed
  • 1/4 tsp celery seed, crushed
  • 5 bay leaves
  • Salt and freshly ground black pepper
  • 2 cups uncooked wide egg noodles of your choice (we used multi-grain)
  • Chopped fresh parsley (optional for garnishing)
  • Bread or crackers for taste if you would like (we use ezikiel, which can be found in the frozen section of your grocery store and is a much better bread for you)

Directions

  • Dice up your chicken into small pieces and toss it in the slow cooker. Season it with salt and pepper.
  • Add the carrots, onion, celery, potatoes and garlic. Drizzle olive oil over top.
  • Then add in chicken broth, water, thyme, rosemary, celery seed, bay leaves and (optional) season if you prefer extra salt and pepper. (I skipped this step)
  • I also added a bit more water depending on how much veggies you have. You want to completely cover them, so they all cook evenly. Cover and cook on low heat 6 – 7 hours. Turn that baby on in the morning before work or school and leave it.
  • When you get home, before devouring or inhaling (whichever you prefer): Add the egg noodles to the slow cooker. Increase temperature to high, cover and cook 10 minutes longer (or until noodles are tender). Make sure to season extra if you need more for taste.
  • Top with Parsley for garnish or even a lemon wedge.
  • Serve warm with saltine crackers or toasted bread on the side. 

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It’s super low cal, easy to make and literally stress free. I made everything the night before and threw it into the pot together. The next morning I just took it out and placed it into the crock pot and turned it on before I left. And the best part is I had leftovers for the next day to take with me.


Happy Eating. 
<3,
Msfitnotskinny

Zucchini Chips (Sort of)

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I always love to get Tempura at Sushi Restaurants when we’re out at dinner, but that’s a once in a while treat. The calories in a simple vegetable gone deep fried can send your count soaring for the day and cam add up quickly. I had some leftover panko bread crumbs and thought let’s make our own… but of course baked, minus the oil.

Ingredients:
Zucchini (I used two large ones for this recipe, yields for 4 people)
Bob’s Red Mill Brown Rice Flour (or your choice)
Gluten Free Panko Crumbs (We like Ian’s for their whole wheat option)
1 Egg
Salt and Pepper
And seasoning of your choice, we used Basil Herb.

Instructions:
Slice the zucchini in desired shape. I prefer round, so its completely even and round for cooking purposes. 
In another pan (pie pan is good or bowl), place your seasoning, salt and pepper, and brown rice flour. Mix together.
In an additional pan, place your panko.
In a small mixing bowl or ramekin, crack your egg and whisk with a fork.
While that’s going on, pre heat your oven to 500 degrees F.
Line a baking sheet with either parchment paper or foil. Or if you prefer grease your pan.

Cooking instructions:
Take a piece of zucchini, dip it in the brown rice flour mixture, than the egg wash and finish with the panko. Place the zucchini onto the baking sheet. Repeat as with the others. When finished placed the baking sheet into your pre-heated oven (which should be heated up precisely) and cook for 7 minutes. When finished, take it out and flip the pieces. Place the tray back into the oven and cook for an additional 5 or until brown.

If you would like- you may use soy sauce or pre made tempura dipping sauce. We actually made an entree and had these as a side portion. Great texture, crunch and best part no oils!

Enjoy! 

Crock Pot Miracle

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Two nights ago, I rediscovered my love for the crock pot. I have a crazy hectic schedule and I don’t always want or have the time to cook when I get home. I do want some good, nutritious and great tasting food though. In my mind – I wish the magic of it appearing in front of me would happen … wishful thinking.

I rarely eat beef, however I wanted to experiment with what I can make. I found a recipe online for beef stew, so I figure I would give it a go, but with a few added twists of my own. The result was perfection! And even better the next day when all the flavors have developed! 

Beef Stew: Serving yields 4-6

Ingredients

1 1/2 cup low sodium organic chicken broth
1- 10.5 oz can condensed French Onion soup
1-2 cups of water
4 Tbsp tomato paste
1 Tbsp low sodium soy sauce
3 pounds boneless organic grass fed beef chuck (or regular if preferred), cut into cubes (I left my fat on)
Salt as desired
Black pepper as desired
1 Tbsp of Herbs of Provence or herbs of your choice
1  pound of baby potatoes (cut into pieces) or sweet potatoes
1/2 bag of baby unpeeled organic carrots
1-2 cups frozen peas
1 onion diced (optional, I left this out)
1/4 cup potato flakes (instant mashed potato), as need to thicken stew (I used Red Mill’s potato flakes, this was the trick I learned from the pinterest I found — you could, but I didn’t find it as noteworthy)

1-2 Pieces of toasted Ciabatta or french bread.

Cooking Instructions

1.Add chicken broth, onion soup, herbs, water, tomato paste, and soy sauce into the slow cooker.  Whisk everything.
2.  In a large bowl, season beef with salt and pepper. Then dump into the crock pot.
3.  Add potatoes, onion, and carrots to slow cooker.  
4. Cover with lid and cook on high for 6-7 hours until the beef is tender. Before eating.. heat it up on high for yumminess!
5. Before serving, add frozen peas and allow to cook for 5-8 minutes.  Stir in 1/4 cup potato flakes to thicken soup.    

Serve with toasted bread!

I think the stew would also taste good if bay leaves were used. It has a bit of an asian flavor to it, but the herbs of provence were a nice touch. I think next time we will omit the potato flakes. Ours didn’t really thicken, you can opt for corn starch if you like or your own mixture of flour to thicken. When we were done, we placed our left overs in a tupperware in the fridge. The next day the flavors were able to come together and it tasted even better than when we first had it. I have found a new love for the crock pot. I made everything the night before and placed it in the fridge. The next day I just plugged it in and set it on high at 7am. I came home around 6 after a long work day and dinner was ready to go! Perfection! 

This calls for more experimenting with the crock pot!

Peanut Butter Cookie Dough Overnight Oats

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I love overnight oats. If I haven’t mentioned it before – I’m definitely saying it again. It’s so amazing how I can pack all the ingredients I want in a mason jar, screw the top on and worry about it tomorrow. It soaks up all the yummy goodness and tomorrow I can have a great, hearty and delicious breakfast! No cooking required! My favorite way to eat breakfast!

I’ve been craving a lot of desserts and over night oats are a great way to get your nutrients and craving in. Not too many calories and you get something unique and not boring. The following recipe isn’t mine, but I did tweek it enough where I made it to my liking and taste.

Peanut Butter Cookie Dough Overnight Oats

Servings: 1

Prep Time: 5-10 minutes + but don’t forget it sits overnight, no cooking required!

Ingredients:

  • 1/4 cup old fashioned oats
  • 1/2 tablespoon chia seeds
  • 1/2 tablespoon of ground flaxseeds
  • 2 tablespoons PB2 (less fat than regular peanut butter!)
  • A bit more than 1/2 cup of unsweetened vanilla almond milk
  • 3 drops Vanilla Liquid Stevia (or sweetener of choice + 1/4 teaspoon vanilla extract)
  • 1 tablespoon all natural better n’ peanut butter (or peanut butter of your choice)
  • 1/2-1/4 cup of your choice of fruit (in the picture I used strawberries, which taste just as good!)

Directions:

  1. Combine oats, chia seeds, peanut flour, and milk in a container. I find that mason jars or used old peanut butter jars, etc work best with a solid top.
  2. Place in refrigerator overnight.
  3. The next day stir all together. Place in a separate bowl or eat right out the jar. You may also let it sit to reach a tiny bit of warmth instead of eating it directly cold if you wish.
  4. Optional: Instead of adding fruit the night of -you can add fruit the next morning instead. You may also add additional toppings, such as extra peanut butter, nuts, chocolate chips, etc. The more you add – the more the calories, so beware!

I always eat half the jar and its enough for me to have more later or the next day. That’s just me though, depending on how much you eat breakfast. I get full fast, so a full serving lasts me up to two days or two portions. 

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