Last night I made a regular dish that’s been in rotation for quite some time and I cannot take the credit for this concoction. It’s a recipe by Sunny Anderson of the Food Network but I make modifications of my own to bring down the fat and calories. It’s a Tator Tot Pie made with sauteed vegetables, cheese, and ground meat of your choice! For the sake of this recipe, I’m using lean ground turkey because that’s what I used last night.

So here are the ingredients you’ll need for this crowd pleasing, healthified Sweet Potato Tater Tot Pie:

1 20 oz bag of sweet potato puffs (I use this brand)
1 pound of ground turkey (I used 90%)
2 TBS oil
2 tsp Worcestershire sauce
1/2 tsp paprika
2 TBS tomato paste
1/2 cup water
1/2 cup chopped onion
1 medium zucchini cut into large strips
1 red bell pepper also cut into strips
2 carrots peeled and grated
8 ounces of shredded low fat monterrey jack or cheddar cheese

FIRST! COOK YOUR TOTS ACCORDING TO PACKAGE INSTRUCTIONS AND SET ASIDE **Do not top the pie with frozen tots**

Next, preheat the oven to 375 degrees F.

1. In a large pan on medium-high heat, add the oil. Once your pan is HOT, add the turkey, Worcestershire sauce, paprika, a pinch of salt and a few grinds of pepper. Cook until the meat is browned.

2. Stir in the tomato paste and saute for a few minutes to intensify the flavor. Add the water and bring to a simmer. Season again and remove the mixture to a bowl with a slotted spoon, leaving the turkey juices in the pan.

3. In the same pan, add the onions and cook until almost tender. Then add the carrots, zucchini, bell peppers, a pinch of salt and a few grinds of pepper. Cook, tossing, until the vegetables are tender but still a bit crunchy, about 6 to 8 minutes. Remove from the heat.

4. In the bottom of an 8X8 casserole dish in this order, layer half of the turkey, pressing it down to level it, and then sprinkle half of the cheese evenly over the meat. Pour the remaining half of the turkey over the cheese and press down to level as well. Add the vegetables, followed by the remaining cheese; press to level. Top with the tater and bake until the edges on the tots turn golden brown, 25 minutes.

Modified from this recipe!

There you have it folks! This is a tasty recipe that Coach Kozak absolutely demolishes anytime I make it. Protein, complex carbs, and veggies…what more could you ask for?!

The post Sweet Potato Tater Tot Pie with Ground Turkey appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

I realize that it’s been a long time since I’ve updated you guys on the progress of my workouts, diet, and the general happenings in the Kozak household and there’s good reason for that. We’ve recently made a cross-country move to California, I was trying to squeeze in as much family time as possible, and I was also gearing up for my baby shower ALL occurring at the end of March. I’m extremely close to my family and being hormonal as well as leaving your family behind can make for an emotional time for a pregnant lady.

Anyhow, all is well now, we’re settled in our new digs and I’m definitely getting used to my new state. We’re just south of San Francisco now and I must say…the weather is not terrible. 🙂

I’m now a happy and healthy 35 weeks into my pregnancy, continuing my exercise routines albeit they’ve definitely slowed down, and have found a new wonderful midwife here in California.

I’m also currently doing a home study Hypnobabies Course that’s teaching me self hypnosis techniques to manage pain or “pressure waves” as they’re referred to as I’m planning an intervention free birth. I’ve also been reading great books such as Birthing From Within and Guide to Childbirth which have definitely given me a whole new perspective on the wonderful things a woman’s body is capable of when she’s allowed to birth freely and naturally….so very un-American haha!

Aside from how my time has been occupied these days (nesting, reading, studying, organizing the baby’s room) I’ve been meaning to share a few recipes with you guys specifically pertaining to CAKES!

Being the health nut that I am as well as a way for me to show love to the ladies in my life, I decided to bake my own baby shower cakes. I’ve mentioned it before but we have issues of Alzheimer’s, (pre)diabetes, high blood pressure, obesity, and just general sugar addiction in my family. My baby shower was on a Sunday and I started the baking preparations on Wednesday! I’ll share with you how I did it and a timeline breakdown. Cakes are resilient and can easily be made days ahead of time. Don’t try to do everything the night before or you will go CRAZY! These cakes serve about 40 people. **Note-if stored in refrigerator, make sure they’re covered and/or in an air tight container to prevent drying out.

Wednesday: STRAWBERRY BUTTERCREAM FROSTING
1 cup chopped fresh strawberries
1 lb bag of Swerve All Natural Sweetener Confectioners Style
2 sticks of softened grass fed butter
1 tsp vanilla

Preparation: I took my butter out of the refrigerator before going to bed and the next morning it was nice and soft. Take your cup of chopped strawberries and place in a food processor. Blend until a puree consistency is formed.

With a hand mixer or stand up mixer, whip the three sticks of softened butter until well combined and slowly add in the strawberry puree. Once the butter and puree are mixed in, slowly add in the confectioner’s sugar. I broke this process up into 1/4’s because the powdered sweetener will cause a cloud of sugar if dumped in too quickly! TAKE YOUR TIME.

Once all of the confectioner’s sweetener is mixed in well you can lastly add the vanilla extract.

When done mixing the frosting, I placed it in a storage container and placed it in my refrigerator. Simply allow it to fully soften (overnight) if you plan to frost a cake at a later date or you can frost immediately. This frosted a double layer 9″ cake or will do 24 cupcakes.

Thursday: ALMOND LAYER CAKE
1 1/2 Swerve Sweetener (Granulated) **you can also use regular coconut sugar or any other alternative that measures like sugar**
1 1/3 cup room temperature grass fed butter
4 cups almond flour (I bought a bag of this almond flour from Costco! *one bag is $21.99 in store*)
1 cup coconut flour
1 tsp salt
1 1/2 tbsp baking powder
8 eggs at room temp
1 cup milk (I used Flaxmilk)
2 tbsp vanilla extract
1/4 tsp almond extract
1 cup strawberry preserves (I bought a jar of good sugar-free (sweetened with erythritol) preserves from my local health market)

Preparation: preheat oven to 350F.

Prep 2 round 8″ or 9″ cake pans with parchment rounds and nice coating of butter.

Begin by creaming butter and sugar with hand mixer or stand mixer. Once combined and fluffy, add milk, vanilla, and almond extract at a low-speed, until it is wet and combined. Add in the eggs, a few at a time, and let it slowly mix.

Combine all dry ingredients together.

Add dry ingredients into wet ingredients until batter is formed.

Pour the batter evenly into the 2 cake pans, and bake for about 35 minutes or so. Watch carefully as nuts burn quickly.

Let them cool for a bit before loosening edges from pans and inverting onto cooling racks. These cakes are best served the day after as the flavors have had the opportunity to marry together.

Once my cakes were completely cooled, I wrapped them separately (and tightly) in plastic wrap and let them sit at room temperature until Saturday, a day before my shower. If you have room, you can also place them in your refrigerator (tightly wrapped). Once I was ready to frost (Saturday night), I liberally applied the strawberry preserves between the two layers and then went to town on the cake with the strawberry butter cream frosting and placed the cake in the refrigerator until just before the shower.

Thursday: BASIC CHOCOLATE BUTTERCREAM FROSTING:
2 sticks softened grass fed butter
3/4 cup cacao powder (I used Navita’s Naturals Cacao Powder)
1lb bag of Swerve Sweetener (Confectioner’s Style)
1/4 cup milk ( I used flax milk)
1 teaspoon vanilla extract

PREPARATION: Add cocao to a large bowl or bowl of stand mixer. Whisk through to remove any lumps.

Cream together butter and cocao powder until well-combined.

Add sugar and milk to cocoa mixture by adding 1 cup of sugar followed by about a tablespoon of milk. After each addition has been combined, turn mixer onto a high speed for about a minute.

Repeat until all sugar and milk have been added.

Add vanilla extract  and combine well.

If frosting appears too dry, add more milk, a tablespoon at a time until it reaches the right consistency. Again, I placed the frosting in a storage container and placed it in my refrigerator. Simply allow it to fully soften (overnight) if you plan to frost a cake at a later date or you can frost immediately. This frosted a double layer 9″ cake or will do 24 cupcakes.

Friday: DARK CHOCOLATE CAKE & CHOCOLATE WHIPPED CREAM FILLING
For the CAKE:
2 cups almond flour
1 cup arrowroot powder
1/2 cup coconut flour
2 teaspoon baking soda
1 teaspoon salt
1 cup cocoa powder
1 1/2 cup maple syrup
1/2 cup softened butter (plus more for greasing pans)
8 eggs room temperature
1 tbsp vanilla extract

Preparation: Preheat your oven to 350.
Grease and line 2 8″ or 9″ round pans and line the bottoms with parchment paper.
Combine the dry ingredients into a medium sized bowl
In a small separate bowl, whisk the eggs and add the melted coconut oil, maple syrup, and vanilla. Stir to combine and add to the dry ingredients.
Beat until well combined by hand, and pour into the prepared pans.
Bake for 20-25 minutes
Again, wait until completely cooled before removing from the pans and wrapping them with plastic wrap if you’re making these cakes ahead of time. These can also be stored at room temperature or in your refrigerator.

WHIPPED FILLING:
3/4 cup heavy cream
1/4 cup chocolate chips (I used Enjoy Life mini Chocolate chips because they’re gluten and soy free)
1 teaspoon vanilla

Preparation: Melt the chocolate chips in a double boiler over simmering water.
Beat your cream until it’s fairly stiff. (Either by hand mixer or stand mixer)
Add in the melted chocolate and give it another quick whip, and scrape down the sides of the bowl so it’s mixed in well.

I stored the chocolate fluff in an old yogurt container in the refrigerator and liberally applied it in between the chocolate cake layers right before I frosted them!

My shower went off without a hitch and I simply purchased Baby’s Breath to place around the cakes for decoration.

Everybody loved the cakes and were shocked to find out they were refined sugar free! My aunt even asked me for the chocolate cake recipe for a chocolate loving friend and my mother took a huge slab of strawberry cake for dessert over the next few days. 🙂 Overall, I had an emotional yet wonderful day with the 40 best ladies in my life. I can only hope to be half the mother as all of the strong and influential women in my family!

The post Bump Update + Baby Shower Cake Recipes appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

I have been having a deep love affair with vegetables lately which is pretty strange considering I was mentally preparing myself for being the typical pregnant lady and downing cupcakes by the dozen. I do my best to squeeze veggies in my smoothies, cooking them down and adding them to my enchiladas, and earlier this week I made an awesome Shepherd’s Pie. Instead of using sweet potatoes or regular potatoes as the topping, I steamed cauliflower and butternut squash together and made a puree. This is a super simple recipe you’ll want to add to your weekly dinner rotation. We’re jazzing up lean ground turkey and packing enough vegetables to keep the turkey moist and adding tons of flavor.

Here are the ingredients you’ll need for your healthy ground turkey recipe:

1 lb lean ground turkey
1 cup frozen peas
3/4 cup low sodium broth of your choice
2/3 cup chopped carrots
1/3 cup chopped white onion
2 tbsp coconut oil
1 tbsp flour (I used Garbanzo flour but any flour will do)
2 tsp fresh chopped Rosemary
salt and pepper to taste

TOPPING
1 small head of cauliflower
1 cup frozen & chopped butternut squash
1-2 tablespoons butter
splash of milk

PREPARATION:
1) Start by separating the cauliflower from the head and steaming the florets stove top or in the microwave until fork tender. Add in the frozen butternut squash for the last 5-8 minutes or cook as directed on package instructions. Place the cauliflower & butternut squash in a food processor along with a tablespoon of butter and a splash of milk and process until a puree is formed. Add salt and pepper to taste and set aside.

2) Preheat oven to 400 degrees F. In a large pan, heat oil over medium heat. Add carrots and onions and cook until soft, about 5 minutes.

3) Add turkey and cook, breaking up meat with a spoon, until browned, about 6 minutes.

4) Stir in flour and cook 3 more minutes. Stir in peas and rosemary.

5) Season with salt and pepper. Pour in chicken broth and stir. Bring to a simmer and cook until slightly thickened, about 5 minutes. Season with more salt and pepper as desired.

6) Transfer to an 8X8 baking dish and spread cauliflower/butternut squash puree across the top of the turkey mixture. Bake uncovered for 25 minutes or until golden brown on top.

Coach Kozak loved this dish so much, he ate the entire dish in one night! After I had my portion of course. He even said he’d like to see me make this dish once a week because it was so flavorful and light.

This is an awesomely easy, low carb, and high fiber dinner that’s great any day of the week!

Nutrition Facts
6 Servings
Amount Per Serving
Calories 203
Total Fat 7.8 g
Saturated Fat 1.8 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.2 g
Total Carbohydrate 15 g
Dietary Fiber 5 g
Sugars 3 g
Protein 20 g

The post Turkey Shepherds Pie – Healthy Ground Turkey Recipe appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Coconut flour seems to be all the rage these days and for good reason. It’s a flour that is made from fresh coconut meat and ground into a fine flour. It’s incredibly high in dietary fiber, more than any other flour in fact. It’s also gluten free, low in carbohydrate, which in combination with the high fiber content assists with keeping your blood sugar stable and the increased feeling of satiety.

I’ve been on quite the oatmeal kick these days but had a dream one night of light and fluffy blueberry pancakes (thank you pregnancy brain) and when I awoke the next day, I had to have some. Now as much as I would love to drive to my local Ihop for a fat stack of pancakes but take a look at what it’ll set me back as far as nutritional content:

Directly from Ihops website for Blueberry Pancakes for a stack of 4
Calories 690
Calories from Fat 150
Total Fat (g) 17
Saturated Fat (g) 5
Trans Fat (g) 1
Cholesterol (mg) 80
Sodium (mg) 2110
Carbohydrate (g) 118
Fiber (g) 8
Sugar (g) 37
Protein (g) 18

Talk about spiked blood sugar and needing a nap afterward. No thanks! Not to mention you’ll probably be hungry an hour later. So here are the ingredients you’ll need for delicious coconut flour blueberry pancakes:

1/4 cup coconut flour
1/2 cup milk of your choice (I used my flax milk)
2 large eggs
1/2 tablespoon of honey or maple syrup
1/2 tsp pure vanilla extract
1/4 tsp baking soda
pinch of salt
Blueberries are not currently in season so I used 3 tablespoons of frozen blueberries.

Preparation:

Place your pan or griddle on a medium low heat and spray with a generous amount of a non stick cooking spray.

In a bowl, combine the dry ingredients first and mix. To the dry ingredients add the wet (milk, eggs, honey, & vanilla) and whisk until all of the lumps in the batter are gone. Now mix in your blueberries and stir gently.

I use a large spoon and take about 2 tablespoons of the batter to create large medallion sized pancakes. Allow to cook for about 1-2 minutes on each side or until cooked all the way through the middle.

This will yield about 8 pancakes! Perfect for a single serve size or for your kiddos however this recipe can easily be doubled or tripled!

I topped my pancakes with full fat Greek yogurt (plain) that I sweetened with about 3/4 of a tablespoon of maple syrup and topped it with crushed walnuts for some brain boosting omega-3’s. Top yours however you’d like or even switch up your fruit and use diced apples, strawberries or raspberries. I even made these for my nephews when they were visiting and they totally loved them. Bon apetit!!!

Nutrition Facts
1 Serving = the entire stack of medallions (does not include toppings)
Amount Per Serving
Calories 302
Total Fat 15 g
Saturated Fat 7 g
Polyunsaturated Fat 4 g
Monounsaturated Fat 3 g
Cholesterol 372 mg
Sodium 557 mg
Potassium 162 mg
Total Carbohydrate 22 g
Dietary Fiber 11 g
Sugars 6 g
Protein 17 g

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Who does not love Lasagna?? I for one love it and have really fond memories of my mom making it as a little girl. The noodles, the cheese, the BEEF! Now let’s be real with one another, we all normally have more than one slice and load up on the cheese so we generally don’t think of lasagna as being healthy. This recipe I have for you is lightened up, packed with protein, and even has veggies in it! This is perfect after a busy day because from start to finish it is only 30 minutes to prepare.

We’ll be using ground lean turkey breast to bring down some of the fat and calories as well as adding in some super nutritious kale and squash. Who doesn’t love the opportunity to sneak in some greens? I even made this for my visiting nephews once and they gobbled it up. Best part is, no need to get the oven involved as this is a one skillet meal except for the fact that you’ll just need to boil the lasagna noodles in a separate pot. Ok, so technically it’s 2 but who cares, it’s fantastically delicious.

Here is what you’ll need for your protein packed turkey lasagna (choose organic when possible):

1 lb lean ground turkey
7 lasagna noodles (about 1/2 a box)
1 jar of low sodium pasta sauce
1 cup chopped kale
1/3 cup small chopped zucchini
1/2 cup cottage cheese
1/2 cup finely shredded Italian cheese blend
2 tbsp grated Parmesan cheese
1 tsp dried basil
1/2 tsp dried parsley
pinch of red pepper flakes (optional)

Preparation: Start by boiling your lasagna noodles according to package instructions. To prevent over cooking, reduce cooking time by about 2 minutes. These are the noodles I used….

While the noodles are cooking, heat a skillet over medium heat and add oil to coat the bottom of the pan, I always use coconut oil but any healthful oil will work. Add the turkey to the hot skillet and cook until browned. Once the turkey is browned, add in the basil, parsley, red pepper flakes and combine.

To the seasoned and browned turkey, add the entire jar of pasta sauce to the skillet. Add a bit of water if the turkey and sauce is thick just to thin it out a little bit.

Allow the sauce and turkey to simmer for about 2 minutes on a medium/low heat and add in the chopped kale and zucchini. Continue simmering for an additional 5 minutes to allow the kale and zucchini to soften.

After the veggies have softened and the kale has wilted, add in the cottage cheese and grated Parmesan cheese and mix in completely to the turkey. While that simmers away, drain your cooked noodles and chop each lasagna piece into 1/4’s like so….

Once cut into pieces, add the noodles to the top of the turkey sauce…

Last step before you’re done, fold in the noodles gently to the turkey sauce and top with finely shredded Italian blend cheese or any cheese of your choice.

Next, serve it up and devour! I paired our skillet lasagna with a fresh cucumber and tomato salad with balsamic vinegar and a bit of olive oil but a great big green salad works just as well. You can never consume too many veggies. 🙂

I totally love this recipe because it comes in at less than 400 calories per serving and each of those servings boasts 27 grams of lean muscle building protein. It’s even better the next day so pack it up for lunch. I hope you enjoy this recipe as much as the Kozaks do.

Nutrition Facts
6 Servings
Amount Per Serving
Calories 329
Total Fat 7g
Saturated Fat 2.4 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.2 g
Total Carbohydrate 39g
Dietary Fiber 3g
Sugars 7g
Protein 27g

The post Skillet Turkey Lasagna – Quick and Healthy Dinner Recipe appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Alright so to speak truthfully and if you follow me on Instagram, you know I enjoy a daily almond butter (open faced) sandwich. Well last night (at 10pm) I was out of my Ezekiel bread and had nothing to spread my almond butter on, CRISIS! What I did have was 2 ripe bananas and I decided to whip up a quick batch of cookies. Because I ran out of space on my baking sheet, I took the leftover batter and made mini muffins.

Since they came out really, really good, here I am sharing the recipe with all you fit foodies. These cookies or muffins are low glycemic, sugar free, and full of nutrients.

Here is what you’ll need for your nutritious banana chocolate chip cookies:

DRY INGREDIENTS:
1 cup sprouted wheat flour (whole wheat or all purpose gluten free works as well)
1/4 cup ground flax
1/2 tsp baking powder
1/4 tsp baking soda
1/4 cup chocolate chips (I use Enjoy Life mini chips)
Pinch of Himalayan Pink Salt

WET INGREDIENTS:
2 medium sized ripe bananas
2 tbsp milk of choice
1 1/2 tbsp coconut oil
1 egg
1/2 tsp vanilla extract

PREPARATION

Preheat your oven to 350 degress.

Mix all of your dry ingredients together and set aside. In a separate bowl, mash your ripe bananas until most of the lumps are gone. *Ripe bananas are IMPORTANT as this is a sugar free recipe and all the sugar will come from the bananas.*

Next, melt the coconut oil over a double boiler or microwave and whisk into the mashed banana. Add the egg, mix in the vanilla, and lastly the milk.

Once the wet ingredients are combined, add the dry ingredients into the wet ingredients in thirds. Try not to over mix the batter as this can lead to dense cookies! If the batter seems too dry, feel free to add in a few more splashes of milk. Fold the chocolate chips into the batter.

Bake for 10-12 minutes for super moist cookies or mini muffins!

Nutrition Facts
15 Cookies
Amount Per Serving
Calories 92
Total Fat 4g
Saturated Fat 2.3 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 0.3 g
Total Carbohydrate 12g
Dietary Fiber 2g
Sugars 4g
Protein 2g

The post Banana Chocolate Chip Cookies – Healthy Cookie Recipe appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Mexican food is a big favorite of mine and these days it’s reserved for more of a cheat meal than an every other day thing. Over the past few months I’ve experimented enough to make healthier versions of some of my Tex-Mex favorites. For dinner one evening I was craving shredded chicken tacos! I’d seen my grandma make this a hand full of times and figured I could play with some spices and see how it goes. Now this recipe has been experimented on a few times already and I’ve found this to be too delicious not to share. Here’s what you’ll need:

2 boneless skinless chicken breasts
1 8oz can of tomato sauce
1 tsp Apple Cider Vinegar
1 large clove of garlic (minced)
2 tsp chili powder
1/2 tsp ground cumin
1/2 small onion chopped
1 tsp dried oregano
1/2 tsp honey or coconut sugar
salt and pepper to taste

Preparation: In a bowl, combine the tomato sauce, ACV, garlic, chili powder, cumin, oregano, sugar, salt and pepper. Mix until all of the ingredients are well combined.

In a large skillet, bring 1 tablespoon of coconut oil to a medium-high heat and add the chopped onions. Cook the onions until fragrant and until they begin to soften, about 4-5 minutes.

Next, add the two chicken breasts in a single layer to the skillet and cook on each side for 3-4 minutes depending on the thickness. Add the the tomato sauce mixture to the skillet and bring it to a rapid boil. Cover the pan, lower the heat to low and simmer for about 20 minutes or until the chicken is fully cooked.

After the 20 minutes, transfer the chicken breasts to a plate and shred using a fork. Once shred to your liking, transfer the chicken back to the sauce allowing the chicken to soak up the sauce for the next 5 minutes or so.

Serve the chicken in tacos, make a quesadilla, or even a burrito bowl! I topped my tacos with homemade guacamole, plain Greek yogurt, chopped spinach, and a sprinkle of cheese. Then devour!

Nutrition Facts
4 Servings
Amount Per Serving
Calories 132
Total Fat 1 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Total Carbohydrate 6 g
Dietary Fiber 2 g
Sugars 4 g
Protein 23 g

The post Mexican Style Shredded Chicken – Healthy Chicken Recipe appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Rolled oats are a food that I always have available in my kitchen. I bake with them, add it to smoothies, and most often eat a bowl for a hearty fiber packed breakfast. Oats have a trace amount of gluten which is caused mostly by cross contamination with wheat either out in the field or during packaging if processed in a facility that also handles wheat, barley, and rye. You can however, like myself, purchase gluten free oats. I buy mine at Trader Joe’s but I’ve also seen them at my regular grocery store. Rolled Oats are fantastic for a myriad of reasons as evidenced below and I encourage you to experiment with flavors and add-ins and you’ll become a lover of oats just like me!

Now, because I exercise often and to up the nutrition profile of my morning bowl of oats, I add in some protein. Oats naturally have 5g of protein per 1/2 cup but I up the ante and this is completely optional. I’m going to go through my morning routine and show you how I make my protein rolled oats on the stove in less than 5 minutes. Now this is my “recipe” so to speak but you can add whatever you want!

I heat my stove to a medium high and in a saucepan add 1/2 a cup of rolled oats along with 1 cup of liquid, I use 1/2 cup water with 1/2 cup (flax) milk. Next I add my add-ins, so here is 1/2 of a scoop of vanilla protein powder, 1/2 tbsp of chia seeds, 1/4 tsp ground cinnamon, and 1/4 tsp of pure vanilla extract.

**Note: if using a full scoop of protein, add about 1/4 cup of additional liquid to prevent it from becoming too thick! Unless that is, you like it that way.

Once you put in your ingredients, stir, stir, stir until everything is well combined.

If you need or prefer a bit more sweetness feel free to throw in a bit of stevia or maple syrup. After about 2 minutes or so your oats may be bubbling a bit however don’t bring it to a full boil. I allow mine to come to a low boil for about 2 minutes before removing it from the heat.

Once bubbling for about 2-3 minutes, remove your oats from the heat and pour into a bowl. Because I used chia seeds, the seeds have expanded and have absorbed some of the liquid.

Now comes the fun part! Add whatever you want on top of your oats. I added 1/2 of a banana that I’ve sliced, 1/2 of tablespoon of almond butter, chopped walnuts,  about a tablespoon of hemp seeds, and a sprinkling of shredded coconut. Breakfast full of fiber, protein, and healthy fats is served! Talk about staying energized through the morning.

Nutrition Facts for photographed oatmeal to include add-ins!
1 Serving
Amount Per Serving
Calories 370
Total Fat 15 g
Saturated Fat 2 g
Polyunsaturated Fat 3 g
Monounsaturated Fat 3.5 g
Total Carbohydrate 43 g
Dietary Fiber 9 g
Sugars 6 g
Protein 19 g

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For some particular reason lately I’ve really been craving chicken. I’m not sure about you but I’ll go through periods where chicken grosses me out and I won’t touch it however lately…I want it everyday.

Although it’s pricier, I now only purchase organic chicken and I’ll tell you a little story about why. During wedding planning last year I was busy and relied on those ready made rotisserie chickens at the store to feed Coach Kozak because he eats like a teenage boy. While picking at the last of the chicken, he flipped over the mostly eaten bird and discovered to his disgust a third wing. Yes, a THIRD WING! While some people may see that as a total bonus, lol, Coach was on the verge of vomiting.

Mass production of chicken plus the demand for bigger and meatier birds, you get birds pumped with steroids, growth hormones, not to mention antibiotics because they’re prone to more illnesses because of their close quarters. No thank you! Since then, it’s been organic free range chickens all the way.

Anyhow, back to my recipe, it’s no surprise that I like a little spice in my life as I know I’ve mentioned it in previous posts. I knew I wanted a spice rubbed chicken and decided on cayenne with a little avocado salsa right on top! Here’s what you’ll need for your fast and healthy chicken dinner recipe:

1 lb boneless skinless chicken breasts (buy organic when possible)
2 medium sized avocados
1/2 cup salsa of your choice
2 tbsp coconut oil
2 tsp cayenne pepper
1/2 tsp chili powder
1/2 tsp garlic powder
1/4 tsp Himalayan pink salt
1/4 tsp pepper
cilantro to garnish

Preparation: Start by trimming away all the fat from your chicken breasts. In a bowl, combine the cayenne, chili powder, garlic, salt and pepper to make your rub. Now rub the spices on both sides of chicken breasts until all pieces are coated.

Place a skillet on medium high heat and add the coconut oil in the pan and allow it to melt. Once the skillet is hot, add the chicken to the pan and cook on each side for 8-10 minutes depending on the thickness of your chicken breasts.

While that’s cooking, half and dice your avocado and place it in a bowl. Add in the salsa and fold the ingredients together gently so the avocado doesn’t get mushy. *If you don’t have salsa, you can always dice onion and squeeze lime juice on top of your diced avocado and add salt and pepper to taste.*

You know your chicken is done when poked with a fork and the juices run clear. I plated my chicken on a bed of leftover quinoa I had in my fridge and top it with your avocado salsa mixture. Garnish your lovely plate with chopped cilantro and your dinner is done. Buen Provecho!

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I grew up frequenting Mexican restaurants and at home rice, beans, and picadillo (minced meat) were staples in my diet. Oh and don’t forget the flour tortillas! Needless to say, Latinos are not known for being naturally fit. Since my eating habits have dramatically changed since then I’m having to be more creative when it comes to enjoying some of my favorite Tex-Mex dishes.

If you caught my parents and me on a Sunday after church we were probably at a Tex-Mex restaurant. My favorite was always the enchiladas. Didn’t matter if it was chicken or beef nor if it was sour cream sauce or the red chile sauce, I was all over it!

Did you know that a beef enchilada plate could set you back about 1,100 calories? Or that it can pack 2800 mg of sodium, 66 g of total fat, and 115 g of carbohydrates?? Ugh!

One night I’d had a pound of lean ground beef thawed and decided I was in the mood for enchiladas. My fridge is always stocked with these ingredient items listed below so I knew I could pull it off. Here’s what you’ll need for healthy beef enchilada recipe:

1 lb lean ground beef (grass fed if possible)
8 high fiber tortillas (I used La Tortilla Factory brand)
1 10oz can of diced tomatoes (I used Rotel)
1 cup chopped spinach
1/4 cup chopped onions
1 clove of garlic minced
1/2 cup organic Mexican blend shredded cheese
1 tsp coconut oil
1 tsp dried oregano
1/2 tsp cumin
1/4 tsp chili powder
salt and pepper to taste

Preparation: On medium high heat, in a medium sauce pan add the coconut oil and allow it to melt and cover the bottom of the pan. To the pan add the chopped onions and cook for about 2 minutes.

Next add in the garlic and cook for about 30 seconds or just until fragrant. Next add in the beef and brown it. While the beef is browning add in the seasonings and mix. Once the meat is browned, add in your spinach and cook until just wilted. Remove the pan from the heat.

To warm your tortillas and make them pliable heat them in a skillet or directly on the stove (if you’re careful) on a medium low heat. Fill the tortilla with about 1/4 cup of picadillo meat and arrange on one side of the tortilla. Roll the tortilla tightly and place in an 8X8 casserole dish and continue until all the meat is gone.

Once in the casserole dish, spoon the diced tomatoes on top evenly over all of your rolled enchiladas and top with cheese. Bake at 350 degrees uncovered for about 15 minutes or just until cheese is melted.

As you may notice I topped my enchiladas with homemade guacamole, a dollop of plain Greek yogurt, and cilantro. I also added 1/2 cup of refried black beans on the side, no rice. 🙂 I totally love making these enchiladas because it definitely takes care of my craving. If you guys don’t like beef, use ground turkey or even ground chicken whatever it is that you like, just remember to have fun in the kitchen!

Nutrition Facts
4 Servings
Amount Per Serving = 2 enchiladas
Calories 352
Total Fat 15 g
Saturated Fat 5 g
Cholesterol 72 mg
Sodium 773 mg
Potassium 260 mg
Total Carbohydrate 24 g
Dietary Fiber 15 g
Sugars 1 g
Protein 39 g

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