A Typical Breakfast-meat, eggs, cheese and greens

BREAKFAST IS the MOST important meal of the day!  DO NOT skip it!  DO NOT make a poor choice  (i.e. bagels, McDonalds, powdered donuts, a bowl of oatmeal, etc.)  Feed your body what it needs: protein!  It will thank you for it, I promise!  

A typical breakfast for a CrossFit box owner.  I hope my simply creative ideas inspire you.

Heat a skillet to medium heat.  In a bowl crack 2 (or 3 or 4, depending on your size) eggs.  Here I used leftover sausage and collards from the day before and I added cheese and onions, because I love them!  Aaanndd here it all is, ready to cook.

Coat the skillet with butter or oil and add the eggs.  Then top with the remaining ingredients.  Scramble until the eggs are cooked and the cheese is melted.

There are NO excuses!  This took me less than 10 minutes and I guarantee you it will last 3 hours in my belly and make me feel super!  Oh, and I'm sure this costs less than a McDonalds sandwich or a bagel with cream cheese.  You can also make this the night before and reheat it in the morning on your way from the gym to work.  Again, NO EXCUSES!  You are worth it, so make the time to do it!  OK, I'll shut up now.

Protein Powder Muffins

HERE IT IS!  THE RECIPE YOU ALL HAVE BEEN ASKING FOR!


I really do like to bake and often come up with my own recipes.  These evolved over time using the knowledge I've gained in regards to how ingredients work to get the right texture to baked goods.

We eat these muffins as a post WOD meal and for snacks when we are hungry and don't have time to make something.

Something to consider before making these muffis: what protein powder to use.  I chose the Designer Whey Brand pictured below:

And here is WHY I chose it: it is the only powder I've been able to find with the least, simplest ingredients AND it has no sugar nor fake sugar.  Which leads to the question: what is it sweetened with?  Answer: Stevia Leaf.  Stevia is an herb derived from a plant.  It doesn't work well in baked goods and can be bitter if you use too much.  But, Designer Whey has done a fabulous job at using it as the only sweetener in this powder.  THAT EXCITES ME!!!

LET'S GET STARTED!

INGREDIENTS:

WET
8 ripe banans
1 1/2 cups all natural sour cream (do not use a low fat version!)
6 eggs
1 zucchini squash (optional, but highly recommended)

DRY
1 1/2 cups almond flour (instructions below)
1/2 cup flax seeds, ground into flax flour (instructions below)
heaping 1/2 cup cocoa
14 scoops protein powder, about 4 cups
1/2 T baking soda

You will need a large bowl for your dry ingredients, a food processor for the almonds (unless you bought your almonds already ground into flour), a coffee grinder for the flax seeds and a KithenAid mixer.

This recipe yields 48 muffins.  So, I bake them in 2 batches.  Or, you can half the recipe and only make 24 muffins.  But, I make extras as they freeze really well!

Line 24 muffin cups with foil cup cake liners.  Spray the liners. Set aside.

Preheat over to 350 degrees.


Place 1/2 cup flax seeds in a coffee grinder and grind until it turns to a flour consistency.

Place almonds (about 2 cups) into a food processor and chop until you obtain a course flour consistancy.  Measure out 1 1/2 cups of flour.  Store the remaining almond flour in a zip lock bag.

Combine all the dry ingredients in the large bowl and set aside.

In the KithenAid mixer add the 8 bananas and turn it on until the bananas are mashed.

To the mashed bananas, add the eggs and sour cream.  Mix well.









Combine dry ingredients to the wet ingredients already in the KithenAid mixer.  Mix well.

In the food processor, shred one large zucchini.  This means you use the grater attachment and NOT a blade.  Add it to the KitchenAid mixer and mix well.  (OOPS!  I forgot to take a picture of the zucchini in the mixer with all the other ingredients).

Using a 1/4 cup measuring cup, pour 1/4 cup of the batter in each muffin cup.

Bake at 350 degrees for 16 to 17 minutes.  Do NOT over bake.  Take them out AS SOON as the muffins are set on top.

Pecan Crusted Chicken Salad

This salad was inspired by a Rachel Ray recipe.  It is very similar to hers, but I made it a little easier and took out ingredients we do not eat (like bread crumbs).  Also, I do a light "fry" then transfer the chicken to the oven to finish baking it.  This is a perfect technique to get a "fried" piece of chicken without frying it.

Here we go...

What you need:
1.5 pounds chicken
1 1/2 to 2 cups pecans
2 egg whites
1 orange, zested and juiced
1 head romaine
1 bunch of green onions
8 (or so) radishes
olive oil
maple syrup
barbeque sauce
salt and pepper


Cut chicken breasts thin and set aside

Turn your griddle or large pan on the med high heat.  Also turn the oven on to 350 degrees.  While it warms up:

Grind the pecans in a coffee grinder or food processor or blender until flour like.  Do not over process or it will turn to pecan butter.  Transfer to a shallow bowl.  Add the zest of one orange along with salt and pepper to taste.

In a second shallow bowl, place egg whites from 2 eggs (discard the yolks or save them for something else)

Coat your pan or griddle with several tablespoons of olive oil.

Roll the chicken in the egg whites and then the pecan/orange zest mixture 1 breast at a time.  Place them on the hot pan/griddle. And cook them for 2 to 3 minutes.  The goal is not to cook them thru but to cook them just enough to create a crunchy outer layer.

Flip them over and cook another 2 to 3 minutes.

Transfer to a baking sheet.  Continue this process until they are all cooked.

Transfer the baking sheet to the oven.  Bake 15 to 20 minutes or until the chicken is cooked thru.

While the chicken is baking, let's make the salad and dessing.

For the salad:  Cut 1 head romaine lettuce, the green onions and sliver slice the radishes.  Set aside.

For the dressing you'll need the orange juice (from the orange you zested for the pecan crust), barbeque sauce, maple syrup and olive oil.















In a tupperware container start with the orange juice and add equal parts barbecue sauce, maple syrup and olive oil.  I recommend 3 tablespoon of each. That makes the perfect amount of dressing for 4 large servings.  Whisk together until well combined.

When the chicken is done baking, let it rest for a few minutes.

On a plate or in a large salad bowl place the lettuce, green onions, radishes, sliced pecan chicken and drizzle with the dressing.  This is plenty of salad to serve me, my husband and two young daughters for dinner AND have enough leftovers for us to eat for lunch he next day.

ENJOY!

Cottage Cheese Pancakes

This IS a Heather original!  I came up with the recipe many years ago.  I've shared it with several friends and it's now apart of their recipe collection too.  These are a perfect Sunday morning breakfast.  It's PANCAKES, a weekend tradition for lots of families AND it's perfectly balanced with fat, carbohydrates and protein.  No guilt here!  And, to top it all off, the recipe makes 24 pancakes.  That means leftovers for my family.  And leftovers means I don't have to cook breakfast Monday morning, sometimes the most hectic morning of the week for me.


What you'll need:
1 large bowl
a blender
flat griddle

1/3 cup flax seeds
1 cup old fashioned rolled oats
1 T baking powder
1-32 oz container cottage cheese (regular, NOT low fat or fat free)
1-16 oz container liquid egg whites
4 eggs


First, grind the flax seeds in a coffee grinder.










Transfer to the large bowl.





 




Grind the oats in the coffee grinder, 1/2 cup at a time, and transfer to the large bowl with the flax seeds.
(OOPS!  I didn't take a picture of this step!)

Add the baking powder to the dry mixture bowl with the ground flax seeds and oats.

In the blender add the container of cottage cheese, carton of egg whites and 4 eggs.

Add your bowl of dry ingredients to the blender.  (I stirred mine a little bit before taking this picture, but you do not have to stir it.  The blender will do that for you)

Liquefy until well combined, about 30 seconds or so.

Transfer the batter back to that large bowl you used for the flour mixture.











Let it rest there while your griddle heats up.

Turn the griddle on to a high setting, 400 degrees for me.

Once the griddle is hot, butter the griddle.  Here is my handy way to do so:

Using a 1/4 cup measure, pour the batter onto the griddle making 1/4 cup size pancakes.

Cook until bubbles for on the top and the pancakes are set.

Then, flip and cook another 30 seconds or so.

Continue doing this until all batter is used.  It should make about 24 pancakes.

Serve with your favorite topping (agave, maple, etc.)

Store leftovers in the fridge for several days.



Snack idea:
Eat them as an afternoon snack with a little peanut butter spread on top and several slices of banana.  Roll that baby up and eat it like a burrito.

Raw Kale Salad

So, for everyone who knows me well knows I've experimented with just about every "style" of eating there is under the sun.  This is one I learned while on a raw foods diet.  It's one that has stuck with us over the years.

OK, I'll admit, this is not a Heather original.  It's from The Food Network (http://www.foodnetwork.com/recipes/aarti-sequeira/massaged-kale-salad-recipe/index.html).  But, it's so good I have to share it with y'all.

The ingredients are simple; it's the technique that may be new to you.  I'll explain myself in the directions.

RAW KALE SALAD

1 bunch kale
1/4 t salt
2 to 3 T extra virgin olive oil
1 mango, cut into pieces
1/4 cup pepitas (pumpkin seeds) raw or toasted will work
juice of 1 lemon

Remove the kale leaves from the stems and tear them into small pieces.  Add the lemon juice, olive oil and salt.  Massage these wet ingredients into the kale for a few minutes.  The leaves should now look wilted.  Add the mango and pepitas and incorporate them into the kale.  Voila!  That's it!  This salad will last in the refrigerator for several days.


 

Pesto Chicken and Grilled Romaine Hearts with Parmesan

Listen up, busy moms!  This one is super easy and oh so delicious.  I can't begin to explain how much I LOVE Trader Joe's.  I'll be posting lots of recipes and snack ideas using items from Trader Joe's.  This meal is no exception.

Turn the grill on to medium heat for the chicken.  While your grill heats up, get the following out of the refrigerator:

Pre-marinaded pesto chicken from Trader Joe's
(or make your own: chicken marinaded all day  in
store bought  pesto sauce, I recommend Classico)

2 Romaine Hearts
Extra Virgin Olive Oil
Balsamic Vinegar
Parmesan Cheese

Place romaine hearts in a large container.
Pour oil and vinegar (about 3 tablespoons of each) on top.
Set aside.

Place chicken on heated grill.

Cook until done (about 7 minutes per side).
Remove from the grill and set aside.

Turn the grill on to HIGH heat.
Place Romaine hearts on grill.
Cook about 1 or 2 minutes per side,
or until just seared.

Top with grated Parmesan cheese and serve!

Zucchini Noodle Spaghetti, Italian Salad and Edwards House Dressing

First off, I apologize for the poor quality pictures.  In the middle of cooking our electricity went off.  Luckily I have gas, so I was able to cook to candle light.  But, by the time it was ready to eat we still had no electricity, so we had to take these pictures in the dark.  I will say, this is THE BEST meal I had all week!  TONS of GARLIC!

ZUCCHINI NOODLE SPAGHETTI WITH MEAT SAUCE

• 1 T Extra Virgin Olive Oil
• 1 LB ground beef or turkey
• 1 small onion, diced
• 2 garlic cloves, pressed thru a garlic press
• 2 cups spaghetti sauce of your choice (I use Mezzetta brand Napa Valley Bistro.  It is one of the most expensive jarred sauces, but it's taste is superior.  There's no added sugar and it has the perfect balance of tomatoes, olive oil and seasonings....try it!)
• 2 zucchinis
• Parmesan cheese for topping

Heat a skillet over med-high heat. Add 1 TBSP extra virgin olive oil.  When hot, add the onion and garlic and saute for 2 to 3 minutes.  Add the ground turkey/beef and cook until no longer pink.  Turn the heat down to low and add the spaghetti sauce.  While the spaghetti sauce mixture heats up make the zucchini noodles.

To make the noodles you will need a spiral slicer.  If you do not have one, you should!  These things are awesome!  Below is a picture of my Joyce Chen Saladacco Spiral Slicer.  Bread Becker carries them and you can also find them online for less than $30.  Follow the package instructions for making "noodles" or "strings".

   

Plate your "noodles", meat sauce then top with Parmesan cheese.

ITALIAN SALAD

This week my farmer's market had these huge, fresh heads of romaine lettuce and I couldn't help but get one. That was the start to this refreshing salad.

In a large bowl combine, in this order:

• 1/2 a head (or so) of romaine lettuce, cut into bite size pieces
• 1 small cucumber cut diagonally, then horizontally to create half moons
• 1 tomato, diced large
• 1/2 purple onion, sliced in thin rings
• 2 to 3 ounces feta cheese, crumbled

Top with the Edwards House Dressing.

EDWARDS HOUSE DRESSING

This tangy dressing is made with 100% Organic, unfiltered, raw Apple Cider Vinegar.  I can't even begin to tell you how amazing Apple Cider Vinegar is for your health.  Vinegar is a fermented food which contains enzymes and a host of macro nutrients.  To read more about vinegar, check this out:

http://www.buzzle.com/articles/health-benefits-apple-cider-vinegar.html

On to the recipe:

In a salad making container (which is what I used here) or a Tupperware container with a tight lid combine the following in this order:

• 3/4 cup apple cider vinegar
• 2 tsp Italian seasoning (dried herb mix)
• 3 to 4 garlic cloves, pressed in a garlic press
• few dashes of salt
• 1/2 to 3/4 cup extra virgin olive oil

Mix well.  Serve over salad.