MACRO FRIENDLY QUESADILLA

MACRO FRIENDLY QUESADILLA

Every so often I get cravings for certain snacks and today it was the quesadilla snack attack so I came up with this awesome solution for only 7f/22c/18p

Ingredients:

2 Sonoma low carb tortillas (found at Trader Joe's)

1.5 servings of Light Shredded mozzarella cheese, also from Trader Joe's

Flavor God Everything spicy seasoning, to taste

Directions:

Make a quesadilla :) Pretty simple

EASY CROCK-POT SALSA CHICKEN

EASY CROCK-POT SALSA CHICKEN

I have been giving this 'recipe' (ie world's easiest protein option to make in large quantities for the week) to a lot of friends and clients recently so figured I would add it to the blog for reference and to share with the masses. This is a simple but flavorful protein that you can use in any meal or snack. I toss it into my salads and it also pairs well with any veggies, potatoes, rice, squash or whatever else you may have on hand.  Also, if I ever get into a bind mid-week and start running out of food it's easy to put into the crock-pot before bed and it's ready to go the next day. Problem solved, no need to panic -- protein on my friends! 

Ingredients:

4-6 boneless, skinless chicken breasts
1 jar of your favorite salsa

(all the the ingredients below are optional but do help enhance the flavor)
4 cloves garlic, chopped
Juice of 2 limes
1 Tbsp black pepper
1 Tbsp cumin
2 tsp chili powder
2 tsp onion powder
1 tsp cayenne pepper

Directions:
Wash and trim chicken, if needed
Put in the bottom of the crock-pot in a single layer as best you can

Empty jar of salsa on top

If adding the extra ingredients:
Evenly distribute garlic, black pepper, cumin, chili powder, onion powder and cayenne over the top of the chicken.
Juice the 2 limes over the chicken

Otherwise:
Put the lid on and set the crock-pot to cook on Low for 6 hours

Once it's done cooking, let it cool and shred the chicken. 

4 INGREDIENT CHICKEN NUGGETS

4 INGREDIENT CHICKEN NUGGETS

I have been having quite the unusual craving for chicken nuggets lately so tonight I decided to make my own and this definitely did the trick. I will be making these again soon in the very near future. They are a good change up to the usual BBQ chicken that I eat and well --- they're chicken nuggets :) As with most of my recipes, they are simple, quick and highly adaptable so change it up based on your taste preference and enjoy!

Ingredients:

2 large chicken breasts, cleaned and cut into bite-size pieces (mine weighed 530g)
55g (2.75 servings) Ian's whole wheat panko-bread crumbs
2 TBSP egg whites
1 TBSP BBQ seasoning blend

Directions:
Preheat oven to 375 degrees and line a pan with foil and mist with coconut oil spray
Pour egg whites into one bowl
Mix bread crumbs and BBQ seasoning mix in a separate bowl
Dip the chicken pieces in the egg whites then in the bread crumb mix and place on baking sheet
Cook in oven for about 25 mins until chicken is cooked through and turn the pieces at 15 mins to make sure they cook evenly

*You can adjust the amount of bread crumbs based on your preference for how breaded you want your pieces of chicken

*Macros for 3 pieces (about 100g) of my recipe was 2f/8c/27p

FAST & EASY 4 INGREDIENT PROTEIN MUFFIN

FAST & EASY 4 INGREDIENT PROTEIN MUFFIN

These are a staple for me! So easy to make and toss in my bag as I walk out the door. I have been traveling a lot lately and this recipe has been a life saver. You can change it up for any flavor combination that you want and the ingredients you have on hand. I will eat these every morning before I workout since they are just enough to fuel me through the early session and easily digestible so not heavy in my stomach. They are also a good snack in between meals on when I am on the road and meals are less predictable. 

Recipe makes 6 muffins

Ingredients:

- 1 serving of pancake mix <==I use 7TBS(57g) of Trader joe's Coconut Pancake mix but any pancake mix should work
- 1/2 scoop or serving of protein powder <== I use a 1/2 scoop of the quest protein powder since I find it cooks the best
- 3 TBSP egg whites
- 1 5.3oz cup of non-fat greek yogurt <==any flavor will work!
- 1/2 tsp baking soda (optional)
- water to mix if needed

Directions:

Preheat oven to 350 degrees
Mix the pancake mix, protein powder, egg whites, greek yogurt, and baking soda in a bowl until combined, add a little water if necessary to adjust batter consistency
Put batter into 6 muffin tins
Bake in over for 12-15 mins until tops of the muffins are firm 

Macros for these are about 1f/9c/5p depending on the specific pancake mix, protein powder and greek yogurt that you use.

ROASTED SWEET POTATOES

ROASTED SWEET POTATOES

This is one of my go-to recipes that is simple and versatile. These are easy to make in big batches and can be eaten on the go and in all kinds of meals. Eat them on their own, with some cream cheese or almond butter, with some grilled chicken, or on top of a salad.. so many options! These are a great dense carb option that has no fat and minimal protein so if you are looking to fill out those carb numbers, here is your answer!

These are great post-workout, both easily digestible and very very yummy. Toss in a tupperware with some cinnamon and head to the gym! It tastes so good it's basically my reward for completing my training session and quite honestly I feel like I am missing out on my rest days when I don't have this little piece of heaven. It's also really easy to make a big batch of the potatoes at the beginning of the week so that you have enough to make a post-WOD snack all week long-- efficiency and no excuses :)

Ingredients:

3-4 large sweet potatoes, cut into 1" cubes (I used white sweet potatoes in the picture to the left)
coconut oil, in the liquid state*

Directions:
1. Preheat oven to 400 degrees. 
2. Oil a large baking sheet (preferably with edges, this will come in clutch when it comes time to stir the potatoes) with coconut oil. 
3. Toss the cubed potatoes on the pan and mix to coat them in the coconut oil -- add more oil if needed.
4. Bake for about 20-25 mins until the sweet potatoes are tender, I usually stir potatoes in the pan about halfway through just to help them cook more evenly.

*Cheater note: you can also use coconut oil spray (found at Whole Foods, Trader Joe's or online), it makes this whole process even easier!

MACRO FRIENDLY SANDWICH TO GO

MACRO FRIENDLY SANDWICH TO GO

As I was running out the door yesterday, I threw together this quick little snack that is travels very well and is easy to eat when you are on the move. I needed a snack that would just hold me over until a late lunch and this was perfect. I can't even remember the last time I had salami but I used to eat it all of the time as a kid and it will now be something I snack on regularly :) Laughing cow cheese wedges are one of my favorite things too and the pepper jack one that I used here is my favorite flavor right now.

Ingredients:

1 Rudi's Spelt English Muffin
1 Laughing Cow Cheese Wedge, pepper jack
6 slices of Gallo Light Salami

Mustard, optional

Directions:

1. Spread cheese wedge on both sides of English muffin

2. Add Salami & mustard

3. Assemble sandwich, toss it in a container/bag and head out the door!

As you can see, it's more of a snack than a meal but the macros are pretty good. This is another highly adaptable idea -- change up the cheese, use bread, change out the protein source -- options are endless!! Below is a picture of everything I threw in my bag for the afternoon since I wasn't sure how long I would be gone or how hungry I would be. Just wanted to share some travel friendly snack options that are regularly in rotation for me. 

EASY AND SAFE MICROWAVE SPAGHETTI SQUASH

EASY & SAFE SPAGHETTI SQUASH

(made in Microwave)

Spaghetti squash is a great alternative to pasta but so many people are afraid (it's very scary to try and cut a raw spaghetti squash!), just don't know how to make it or think it takes too long. I have found this fool proof method that solves all of these problems :) It's fall and spaghetti squash is so 'IN' right now!

Ingredients:

1 spaghetti squash

2 TBSP water

Directions:

1. Poke 8-10 evenly placed holes in the spaghetti squash with a fork and place the whole squash in a microwave safe dish

2. Microwave for 4 mins and let sit until cool enough to touch, this will soften the squash enough so that it is easier to cut (your fingers will thank you!)

3. Cut the spaghetti squash in half around the middle, remove the seeds with a fork or spoon and place back in dish with the middle facing down

4. Add 2 TBSP of water to the bottom of the dish and microwave for 5 mins

5. Check the squash after 5 mins is up and continue to microwave in 2 min sections until the shell is tender and the middle is cooked through.

Cooking time will vary based on the size of the squash and the power of your microwave

6. Once cooked, remove from microwave and turn the pieces over to cool

7. When it is cool enough to handle, remove the squash strands from the shell with a fork

Best way to eat it is with some ground up meat (chicken, turkey, beef, bison, etc) and your favorite spaghetti sauce -- quick and easy meal! Each squash should get you 3-4 servings and it holds well in the fridge for about 5 days.