Quinoa Chocolate Chip Muffins

 

 

Do you ever look for ways to eat chocolate for breakfast?

A handful of stevia-sweetened chocolate chips will do the trick, providing that chocolate flavor that you crave without a bunch of sugar. Add some to a blended protein shake, mix into a bowl of oatmeal, or add to grain-free mini muffins.

Quinoa Chocolate Chip Muffins

Ah yes, any day that starts with chocolate is a day that’s bound to be great 🙂

These mini muffins use cooked quinoa in place of traditional flours along with some of those stevia-sweetened chocolate chips. It adds wonderful protein, fiber, complex carbs and a nice texture. Making a big batch of quinoa on the weekend to keep in the fridge makes it quick and easy to use cooked quinoa in your cooking all week long.

And enjoy a bite of chocolate as a healthy start to your day!

 

Servings: 48

Here’s what you need

  • 1 cup cooked quinoa
  • 1 cup blanched almond flour
  • ½ cup arrowroot starch
  • 1 tablespoon baking powder
  • ½ teaspoon sea salt
  • 1 egg
  • ½ cup coconut palm sugar
  • 1 (15.66 oz) can coconut milk, canned and full-fat
  • ¼ cup coconut oil, melted
  • 1 tablespoon vanilla extract
  • 1 cup lily’s chocolate chips (stevia sweetened)

Instructions

  1. Preheat oven to 400 degrees and line 48 mini muffin tins with paper liners.
  2. Combine the quinoa, almond flour, arrowroot starch, baking powder, and salt in a medium bowl and set aside.
  3. Combine the egg, coconut sugar, coconut milk, melted coconut oil and vanilla in an- other bowl. Mix well and add the dry ingredients. Mix until fully combined. Fold in the chocolate chips. Pour 1 Tablespoon of batter into each of the 48 mini muffin tins.
  4. Bake for 15-18 minutes or until golden and set. Remove from oven and let cool for 5 minutes. Transfer out of muffin pan and cool on wire rack.

Nutritional Analysis

One serving equals: 57 calories, 2g fat, 7g carbohydrate, 1g sugar, 28mg sodium, 3g fiber, and 4g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Talk Soon,

Lamb Chops with Mustard Sauce and Roasted Tomatoes

Succulent lamb is served alongside honey-roasted tomatoes and cauliflower rice for this decadent dinner. Large dinners with several different components are not very common around my dinner table, mainly because we always have leftover food from my cooking job. But once in awhile, I gather the effort to make a large, fancy dinner, usually in honor of an event or holiday. Though the ingredients are simple, the flavors are worthy of any celebration.

Lamb is a bit of a splurge at the grocery store, so I wanted to be sure to present it with worthy accompaniments. Tomatoes drizzled with honey and then roasted in the oven turn out bright, sweet, and juicy. For a starch to round out the meal, I relied upon with my tried-and-true recipe for cauliflower rice

howtomakelambchops.jpg

. The tomatoes and rice can also be prepared ahead of time and then reheated for serving.

 

For the tomatoes
  1. 2 pints cherry tomatoes, halved
  2. 2 tbsp extra virgin olive oil
  3. 2 tbsp honey
  4. Salt and freshly ground pepper
For the cauliflower rice
  1. 1/2 head of cauliflower, chopped coarsely
  2. 1/2 small onion, finely diced
  3. 1 tbsp coconut oil
  4. 1 tbsp fresh parsley, chopped
  5. Salt and freshly ground pepper, to taste
For the lamb
  1. 4 double lamb rib chops, Frenched
  2. Extra virgin olive oil
  3. Salt and freshly ground pepper
  4. Coconut oil, for the pan
For the sauce
  1. 1/4 cup red onion, finely diced
  2. 1/4 cup white wine vinegar
  3. 1 cup chicken stock
  4. 1 tbsp whole grain mustard
  5. Salt and freshly ground pepper, to taste
Instructions
  1. Preheat the oven to 400 degrees F. Place the tomatoes on a baking sheet and drizzle with olive oil and honey. Sprinkle with salt and pepper and toss to coat evenly. Bake for 15-20 minutes until soft.
  2. While the tomatoes are roasting, prepare the cauliflower rice. Place the cauliflower into a food processor and pulse until reduced to the size of rice grains. Melt the coconut oil in a nonstick skillet over medium heat. Add the onion and cook for 5-6 minutes until translucent. Stir in the cauliflower, season with salt and pepper, and cover. Cook for 7-10 minutes until the cauliflower has softened, and then toss with parsley.
  3. To make the lamb, preheat the oven to 325 degrees F. Pat the lamb chops dry and rub with olive oil. Generously season both sides with salt and pepper. Heat one tablespoon of coconut oil in a cast iron skillet. When the pan is hot, add the ribs to the pan and sear for 2-3 minutes on all sides until golden brown.
  4. Place the skillet in the oven and bake for 5-8 minutes until the lamb reaches desired doneness. Let rest for 10 minutes before serving.
  5. While the lamb is resting, add the red onion to the skillet with the pan drippings from the lamb. Sauté for 3-4 minutes, then add the white wine vinegar. Turn the heat to high and cook until the vinegar has mostly evaporated. Add the stock and bring to a boil, cooking until the sauce reduces by half. Stir in the mustard, and season to taste with salt and pepper. Pour over lamb rib chops to serve.
Notes
  1. Servings: 4

Creamy Chocolate Pudding

Creamy Chocolate Pudding
Creamy Chocolate PuddingAs you work towards your fitness goals, finding desserts that are low in natural sugars will facilitate your results. It will take some time for your taste buds to adjust from enjoying intense, refined sugars to appreciating the subtly and delight of natural, wholesome sugar found in fruit.

This pudding is a spectacular way to enjoy creamy chocolate while avoiding refined sugars entirely. The avocado, banana and dates provide real, usable nutrients and vitamins while pleasing your sweet tooth.

 

Servings: 4

Here’s what you need

  • 1 avocado, pitted and peeled
  • 1banana, peeled
  • ½ cup coconut milk
  • ¼ cup unsweetened cocoa powder
  • 3 dates, pitted
  • 1 teaspoon lemon juice

Instructions

  1. Combine all of the ingredients in a high-speed blender or food processor. Blend until creamy and smooth. Place in serving bowls and chill for 10 minutes. Serve and enjoy!

Nutritional Analysis

228 calories, 17g fat, 16g carbohydrate, 26mg sodium, 7g sugar, 7g fiber, and 4g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Talk Soon,

Ham and Chive Egg Muffins 

Ham and Chive Egg Muffins
Ham and Chive Egg MuffinsBreakfast is arguably the most important meal of the day. Not only does this first meal break the fast that your body has been in overnight, it is your first opportunity to influence how the rest of your eating for the day will go. If you choose to eat a sugar-fueled breakfast then chances are high that you’ll continue to make poor food choices for the rest of the day.

These Ham and Chive Egg Muffins are the perfect blend of protein, fiber and flavor to start your day off right. Make a big batch on the weekend to provide days of on-the-go breakfasts for your busy workweek. Enjoy!

Courtesy of RealHealthyRecipes.com

Servings: 12

Here’s what you need

For the Lemon Vinaigrette

  • 10 eggs
  • 2 Tablespoons coconut cream
  • 1 Tablespoon nutritional yeast
  • sprinkle of sea salt and black pepper
  • 1 cup cooked ham, chopped
  • ¼ cup fresh chives, minced
  • ¼ cup red bell pepper, chopped

Instructions

  1. Preheat the oven to 350 degrees F. Grease a 12-muffin tin pan with coconut oil.
  2. Whisk the eggs, cream, nutritional yeast, sea salt and black pepper in a large bowl. Add in the ham, chives and bell pepper. Divide the egg mixture equally between the 12 muffin tins.
  3. Bake in the preheated oven for 12-18 minutes, until set. Remove from the oven and cool before removing the egg muffins from muffin tins. Once fully cooled, store extras in an airtight container in the fridge for up to 5 days. Enjoy!

Nutritional Analysis

89 calories, 6g fat, 2g carbohydrate, 0g sugar, 268mg sodium, 1g fiber, and 8g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Happy new year.

Red Bean and Lentil Casserole

Red Bean and Lentil CasseroleIs there anything better this time of year than a homemade casserole, hot from the oven? The comforting aroma and the heart-warming enjoyment of that first, delicious bite stay with you for days to come.

This fiber-filled casserole is simple to make, contains many vital nutrients and delivers a wonderful flavor that only gets better when enjoyed the next day for lunch. It’s a fantastic way to learn how to make and enjoy sprouted lentils – which are highly nutritious. Enjoy!

 

Servings: 8

Here’s what you need

  • 1 teaspoon olive oil
  • 1 large onion, peeled and finely chopped
  • 1 teaspoon garlic, peeled and finely chopped
  • 1 red bell pepper, seeded and chopped
  • ½ cup dry sprouted lentils, such as Puy or green
  • 2 ½ cups low-sodium, organic vegetable broth
  • 1 large cooking apple such as Granny Smith or Macintosh, peeled, cored, and chopped
  • 2 teaspoons dried basil
  • ¼ cup white wine
  • 1 (14oz) can chopped tomatoes
  • 1 (15oz) can kidney beans, drained and rinsed
  • ½ cup shaved Parmesan cheese
  • Salt and pepper to taste
  • Grated parmesan cheese (optional)

Instructions

  1. Preheat the oven to 350ºF. Lightly grease a 9×13 casserole pan with olive oil.
  2. Heat the olive oil gently in a large saucepan, add onion and garlic, and cook for five minutes until the onions are translucent.
  3. Add lentils and stir, then add vegetable stock. Bring to a boil, then reduce heat and simmer for 25 minutes.
  4. Add the peppers, basil, apple, white-wine, shaved Parmesan cheese, and canned tomatoes and mix well.
  5. Transfer the mixture to and sprinkle grated Parmesan cheese on top. Cook in oven for 30 minutes.
  6. Serve immediately, or freeze remaining portions in individual servings.

Nutritional Analysis

260 calories, 3g fat, 335mg sodium, 42g carbohydrate, 10g fiber, and 18g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

 

Buttery Brined Salmon Filets

Brining is a wonderful method for fast, flavorful salmon fillets. The cool thing about this quick brine is that it only takes 15 minutes. Let the fillets

Buttery Brined Salmon Filets

brine while you heat up the grill, set the table, and prepare a salad.

 

Why’d I call these fillets “buttery” when there is no butter involved? This you’ll understand once you take that first bite – the buttery quality of the brined salmon is impossible to miss. And it’s oh so enjoyable! I recommend making enough to enjoy leftovers the next day.

 

Servings: 4

Here’s what you need

  • 8 cups water
  • ½ cup kosher (coarse) salt
  • 1 Tablespoon cracked black pepper

  • 1 teaspoon lemon zest
  • 4 (6oz) salmon fillets, skins on
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper

Instructions

  1. In a large bowl combine the water, kosher salt, black pepper and lemon zest. Whisk until the salt has dissolved. Add the salmon fillets and let soak for 15 minutes. Remove from the water and pat dry with paper towels.
  2. In a small bowl combine the teaspoon of sea salt with the teaspoon of black pepper.
  3. Place a large, nonstick skillet over medium high heat. Sprinkle half of the salt and pepper mixture over the skillet and add the salmon fillets, skin side down. Cook until the salmon skins are browned and crispy, about 8 minutes, and sprinkle the remaining salt and pepper mixture over the tops of the fillets. Flip the fillets and cook for an additional 8 minutes, until flaky and done. Serve immediately. Enjoy!

Nutrition

al Analysis

274 calories, 12g fat, 2g carbohydrate, 0g sugar, 564mg sodium, 1g fiber, and 40g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

 

Cinnamon Baked Mini Pumpkins

Here’s a recipe to use those little decorative pumpkins that fill the market this time of year. It’s possible to turn these pumpkins into a quick and yummy dessert.

Cinnamon Baked PumpkinHere’s the sweet and creamy dessert recipe for baking small pumpkins with coconut oil, cinnamon and a touch of coconut sugar. Eat this wholesome dessert instead of all that seasonal candy to stay on track with your fitness goals!

 

Servings: 1

Here’s what you need

  • 1 mini baking pumpkin
  • ½ teaspoon coconut oil, melted
  • 1 teaspoon coconut sugar
  • sprinkle of ground cinnamon
  • sprinkle of sea salt

Instructions

  1. Preheat the oven to 350 degrees F. Fill a small casserole pan with ¼ inch of water.
  2. Carefully cut the top off the pumpkin, so that you can set the top back on for baking. Scrape out the seeds and pulp.
  3. Pour the melted coconut oil into the pumpkin. Sprinkle with the coconut sugar, cinnamon and sea salt. Place the top back on the pumpkin and put into the casserole pan of water.
  4. Bake for 30-40 minutes, until really tender. Enjoy!

Nutritional Analysis

119 calories, 3g fat, 24g carbohydrate, 12g sugar, 246mg sodium, 7g fiber, and 3g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!