Clean Granola Bars

My son is a granola bar fanatic! And I can't lie, I love the convenience of handing over a bar of prepackaged food that he is guaranteed to eat! But most of the granola bars in grocery stores have preservatives, lots of sugar, processed junk and chemicals that I don't want my kiddo eating. I've attempted making granola bars at home before and I haven't had much luck finding a bar that is low enough in sugar that I'm ok giving them to the little guy, but that doesn't resemble cardboard! I finally found a good one so I thought I'd share it! This recipe was originally from www.allrecipes.com but I've made a few changes to create a healthier bar.

Ingredients:

• 2 C old fashioned oats
• 1/3 C brown sugar
• 1/4 C wheat germ
• 1/4 C ground flax seed
• 1 tsp cinnamon
• 1 C whole wheat flour (or do half wheat, half oat/quinoa/etc...)
• 1/4 tsp salt
• 1/3 C honey
• 1 egg, beaten
• 1/2 C applesauce
• 2 tsp vanilla extract
• 3/4 C raisins or mini chocolate chips
• 1/2 chopped nuts

Preheat oven to 350 degrees. Stir all ingredients together until well mixed in a bowl. Press batter into a greased 9x13 pan, leaving about 1 1/2" of space at one end (this allows them to stay thick enough to keep from drying out). Bake for 15-18 minutes, until edges are beginning to brown. Don't over cook! The middle might even look uncooked, but it will ensure the bars stay moist! Cut into bars while still a little warm. Makes 14-16 bars. Preschooler approved! :)

Quinoa Kale Cakes

I have been eyeing this recipe on my Pinterest "Eat" board for the longest time! I was going to make tilapia burgers tonight but forgot to take the fish out of the freezer, and I just HAPPENED to go shopping today and had all the ingredients for these little gems, so I decided fate had won and it was time to give them a whirl!

Ingredients (easily doubled for a family, but made as below this yields about 8 palm sized patties):

• 1 1/2 C cooked quinoa
• large handful of baby kale or kale chopped up
• 2 eggs
• 1/4 C grated parmesan cheese
• 1/2 tsp cumin
• 1/2 tsp salt
• 1 TBSP dried parsley (or 1/8 C of the real stuff if you have it around!)
• zest and juice of half a lemon
• 3 green onions or 1/2 a small white onion, chopped
• 2 cloves garlic, minced
• 1/2 cup panko bread crumbs (I'm sure regular bread crumbs would work okay too, but panko give the patties a lighter consistency.)

Directions:

Stir the eggs, cheese, cumin, salt, parsley, lemon juice and zest, onions and garlic in a bowl until well mixed.

Next, fold the panko into the egg mixture.

While the quinoa is still warm from cooking (or you could even microwave left over quinoa until its nice and hot), stir in the kale to wilt.

Then fold the quinoa/kale mixture into the panko/egg mixture. Heat a little oil on a frying pan over medium high heat. Form patties with the mixture and place on the warm pan. Cook on each side until brown, roughly 5 minutes.

I served my cakes over a kale salad with cherry tomatoes, avocado slices and a little Italian dressing. Bryce (my 3 year old) ate his plain and loved them! 

The original recipe was found at www.makingitwithdanielle.com.

Working out the kinks...

So I just discovered the best thing that has happened to me since I've been working out consistently this past 6 months. It was the best $3 I could have possibly spent!!! Who would have thought a LACROSSE BALL could make me this happy!??

I love Tony Horton and am crazy about the P90X3 workout that I have been following this past month, but there has been quite a few push ups and pull ups (yes, on a pull up bar!!!) happening and my back is very prone to knotting up.  I have almost consistently had knots beneath my scapulas (shoulder blades) and being single, I haven't had anyone around to help work them out (alright, one point for the usefulness of men;))! Upon the suggestion from some athlete friends of mine, I invested in a Lacrosse ball and I am soooooo glad I did!







Just put the ball between you and a firm surface (wall, floor, or even a sturdy couch or chair) and slowly move the ball around your back until you find the spot that sends you through the roof! Then take some deep breaths and SLOWLY move the ball around that area. Yes, its supposed to hurt! That means you are separating the muscle from the tissues and loosening the build up of lactic acid that causes the knots we feel. Loosening the knots allows us to regain range of motion, resume normal activity and allow for the muscles to rebuild (aka, see results!) so its worth the temporary pain! Do yourself a favor if you are lifting weights or doing any activity causing muscle soreness and grab yourself a Lacrosse ball and start rolling!! :)

Pistachio Pesto (Over Chicken)

Please tell me I'm not the only person out there that is ADDICTED to nuts!!? I am crazy for any type of nut, but I must admit, pistachios are one of my favorites (along with cashews and macadamias). This is a great pesto with a little twist that can be used to dress up any type of protein: chicken, fish, even tofu! It adds a healthy dose of fats and the flavor is so bold you only need a small amount. Left overs store great in the freezer!

Ingredients: 

• 1 cup shelled pistachios
• 10 large basil leaves
• 1/4 cup flat leaf parsley
• 1 garlic clove
• 1/3 cup finely grated pecorino romano cheese
• 1/3-1/2 cup olive oil
• 1/4 teaspoon salt

 Add all of the ingredients in a food processor except for the oil and turn it on. Slowly stream the oil into the processor as it is blending and stop when you are happy with the consistency. I like my pestos a little chunkier so I add less oil and end up with a are lower calorie pesto. In the picture below I used 1/3 C oil.

 Tonight I used the pesto over chicken (I roasted the chicken breast by itself until 60% done and added the pesto for the last 10 minutes. I served it with pasta and it was a hit!! It would also be great on a flat bread pizza or as a condiment in a wrap or sandwich. You can use it for a dip for pita or veggies (especially if you add it to greek yogurt or lite sour cream). You could even take a TBSP and add it to your favorite veggie soup for a fresh new flavor! Hope you enjoy this as much as we did! :)

Quinoa

Maybe you're new to clean eating or have just always stuck to your reliable old friend, rice, but QUINOA is where its at!! Quinoa (pronounced KEEN-wa) is not a grain, but actually a seed. It is higher in protein and fiber than rice so it will keep you fuller longer, plus it provides you with more riboflavin, zinc, iron, vitamin B1 and folate than rice (yes, even the brown stuff!) so it is worth making the trade!! I'm proud to say my son has even stated that quinoa is his "favorite food!" Its a family friendly option and can be prepared any way that rice or oatmeal can.

To prepare, just add a 2:1 ratio of water/broth to quinoa to a pot and bring to a vigorous boil.

 Once boiling, cover the pot and bring to a very low simmer. Simmer for 15 minutes or until seeds are light and fluffy.

Crockpot Chicken Tacos

I can't hide my desires for a quick and easy dinner. I'm pretty much in love with my crockpot...anytime I can  throw food in to a bowl and make a delicious meal out of it, I'm a happy girl. :) It's the simple things....

Another freezing cold day in Western New York. I think I saw a high of 9 degrees. Sounds like a perfect day for some warm and comforting Mexican food!

I got this recipe from Budgetbites.com. It's a warm your belly kind of food! It can be eaten over rice, quinoa (my choice!) or used as a taco or burrito filling. Top with a little low fat cheese and sour cream if you'd like!

Ingredients:

• 1 1/2 lbs skinless, boneless chicken breasts
• 1 (16 oz) jar of salsa 
• 1 (15 oz) can of black beans, drained and rinsed
• 1/2 lb (8oz) of frozen corn 
• 1 Tbsp chili powder
• 1/2 Tbsp cumin
• 1/2 Tbsp minced garlic
• 1/2 tsp dried oregano
• 1/4 tsp cayenne pepper
• 1/4 tsp salt
• black pepper to taste

I halved the recipe and it made enough for at least 4 meals. :)

Place chicken breasts on bottom of lightly sprayed crockpot.

Add all other ingredients plus 1/4 C of water to the crockpot and cook covered on low for 8 hours, or on high for 3 hours.

Here's the final product over quinoa! Even my 3 year old liked it!!

Winter Warrior Challenge Group

Hey All! How are your resolutions going? It seems like most people have "getting back into shape" on their resolution list, but how often do we really stick with it? This is right around the time where many people begin to slip. The excitement of something new has faded, you aren't seeing the results you want, and truthfully, it's too darn cold to get up and get to the gym every morning!! If this sounds familiar, know you are NOT alone. Your intentions were good, but you may be missing a very important piece to the fitness puzzle. ACCOUNTABILITY. No one is making sure you stick with your new routine and without a little push forward, its easy to fall back into old, comfortable habits! Starting a new routine, especially one that requires you to MOVE when you aren't use to moving and eat HEALTHY when you are used to junk, is not easy!! Even as a health coach, there are days I just want to sleep in and skip my workout. Who am I kidding, sometimes there are even weeks I don't want to do it. But I do it anyways. And I will be real honest, 75% of the reason I do is because I am accountable to people. I am in a challenge group myself right now and I have to check in every day! I have to fess up if I miss a workout and I have to share what I've eaten that day. That group, along with all of my challengers who I want to stay consistent and true to, push me past my comfort zone and help me stay on track. The power of group motivation is really incredible! The other 25% of my motivation comes from knowing that consistency is KEY to success, and only by being consistent (even when I didn't want to) have I lost the 40lbs I have so far.

I am starting another challenge group Monday, 1/27! This group is for ANYONE interested in working out, eating clean, and getting accountability and support from our online fit-family. P90X3 and T25 are on sale until the end of January so now is the time to sign up to try those programs if you've been curious! Please email me at burgundy.livefitrn@gmail.com, find me on FB at www.facebook.com/livefitrn585 or fill out the application to the challenge group here.

Chocolate Chip Monster Cookies

Having a little kiddo that LOVES sweets has forced me to find healthy ways to let him indulge. I would never eliminate sugar from his diet or deprive him of the fun of baking and enjoying cookies, but I DO believe in swapping out ingredients and throwing in some healthy additions to make sure he is getting SOMETHING beneficial from the treats he does have.

We are still milking the "Polar Vortex" that slammed Western New York yesterday and have stayed in our jammies all day. The power ended up shutting off for a few hours so in order to keep the house warm, I figured baking cookies was pretty much a necessity. I mean, clearly! Otherwise we would have froze.... ;)

Thank goodness for my gas oven because these cookies were not only warm, but they were delicious! Since we threw so many random ingredients in there we called them "Monster Cookies," and what 3 year old boy wouldn't love that?! These cookies are not low calorie, so treat yourself to one or two and throw the rest in the freezer!

Ingredients:

• 1 c Succinate sugar
• 1/2 c stevia baking sugar (or whatever the equivalent to 3/4 c of white sugar is for your brand...)
• 1/2 c applesauce
• 1/4 c coconut oil, melted
• 2 eggs
• 1 tbsp chia seeds mixed with 2 tbsp water
• 1 tsp vanilla extract
• 1 c natural peanut butter
• 1 cup whole wheat flour
• 1/2 tsp salt
• 2 tsp baking soda
• 3 c quick oats
• 1/2 c mix of nuts, chocolate chips, raisins, etc. 

Preheat oven to 350 degrees. In a large bowl, beat together the sugars, applesauce and oil until smooth. Add eggs and chia seed mixture and beat until blended. Add vanilla and peanut butter and beat on low until incorporated. In a small bowl, whisk together the glower, salt and baking soda. Add this to the peanut butter mixture and beat until mixed. Now add oats and add-ins and with a very strong wooden spoon, stir together until well mixed (this takes some muscle!).  Place 1/3c sized dough balls on a parchment covered baking pan and cook for 11-13 minutes. This makes about 24 cookies, but we did eat a lot of the dough before we got a chance to bake it, so it might yield you more. ;)

Crock Pot Chili

It's 5 degrees today, with a windchill of -20!!! It honestly looks like the Tundra out there! In all my years in Western New York, I can't remember it being quite this frigid. Even my dog refuses to go outside to do her business. Can't blame her!!

Even though it's like the Arctic outside, there is something very comforting and peaceful here at home. The doors are tightly shut, the heat is up high, and with a driving ban in effect for the county, there isn't any pressure to run errands. There is something about being forced to slow down and stay inside that makes you reflect on all the comforts you have right in your own home. Comfy clothes, warm blankets, heat, food in the fridge and most importantly, family. It is actually a welcome day of rest and coziness. :)

We were lucky to know the bad weather was coming so when I planned out my meals for the week I purposely put crock pot chili on the menu for today. I thought the warm smell would fill the house and make it feel even cozier, and sure enough, it did!

When it comes to chili, I make mine meat-free by habit, but ground turkey, beef or chicken can definitely be substituted for my Boca crumbles. I happen to love beans so I always include them, but you could substitute frozen corn or veggies for the beans without any problem!

Ingredients:

• 1 package Boca crumbles (or any ground beef substitute)
• 1 green pepper, chopped
• 1/2 large onion, chopped
• 1 can pinto beans, drained and rinsed
• 1 can kidney beans, drained and rinsed
• 1 15 oz can tomato sauce
• 1 can Rotel diced tomatoes and green chilies, I went for the mild since my son will be eating this too
• 2 tbsp chili powder
• 1 1/2 tsp cumin
• 1 tsp garlic powder
• 1/2-1 c water, depending on how thick you want the chili

In about 1-2 tbsp of water, sauté the peppers and onions over medium heat to soften. Add all ingredients in the crock pot and cook on low 4-5 hours. You can crank it to high and cook it for closer to 3 hours if you are like me and sometimes forget about dinner until closer towards the evening. This is delicious topped with a dollop of greek yogurt sprinkled with a little 2% cheddar cheese.  Its awesome eaten straight out of the bowl, over baked tortilla chips, wrapped in a burrito, or even over pasta for chili-mac. Left overs store great in the freezer!