Kale and Brussels Sprouts Salad

Get your greens with this delicious recipe!  Bring it to a party for a healthy and delicious salad!  Add chicken to make it a meal.  Prepare it in advance so you can have a healthy meal ready anytime!

Ingredients
1/4 cup fresh lemon juice
2 tablespoons dijon mustard
1 tablespoon minced shallot
1 small garlic clove, finely grated
Pepper
1/4 teaspoon kosher salt
2 large bunches of tuscan kale (1.5 lbs) Thinly sliced
12 ounces brussels sprouts, finely shredded (find them already shredded at Trader Joe's)
1/4 cup extra-virgin olive oil
1/4 cup pine nuts

Preparation

• Combine lemon juice, Dijon mustard, shallot, garlic, 1/2 tsp. salt, and a pinch of pepper in a small bowl. Stir to blend; set aside to let flavors meld. Mix thinly sliced kale and shredded brussels sprouts in a large bowl.
• Measure 1/4 cup oil into a cup. Spoon 1 Tbsp. oil from cup into a small skillet; heat oil over medium-high heat. Add pine nuts to skillet and stir frequently until golden brown in spots, about 2 minutes. Transfer nuts to a paper towel-lined plate. Sprinkle pine nuts lightly with salt.
• Slowly whisk remaining olive oil in cup into lemon-juice mixture. Season dressing to taste with salt and pepper.
• DO AHEAD: Dressing, kale mixture, and roasting pine nuts can be prepared 8 hours ahead. Cover dressing and kale mixture separately and chill. Cover pine nuts and let stand at room temperature.
• Add dressing and to kale mixture; toss to coat. Season lightly with salt and pepper. Garnish with pine nuts.
  
  
  Serves 10
  Calories per serving: 183 

Chocolate Protein Muffins

• .5 cup Protein Powder (I use Isopure Cookies and Cream)
• .5 cup Oat Flour
• 1 tsp baking powder
• 3 tbsp Coconut oil
• 1 tsp vanilla extract
• 1 cup unsweetened vanilla almond milk (chocolate almond milk for chocolate donuts)
• 1/3 cups egg whites 
• 1 tsp truvia
• dash of cinnamon
• 2 tbs chocolate powder

Blend all ingredients together in a large bowl.  Pour into muffin tin about a 1/4 of a cup per serving.  Bake at 350 degrees for 20 minutes.  

Enjoy these post workout or for breakfast!  So healthy and tasty!

Raspberry Power Scones

I call these Power Scones because they are great fuel for breakfast.  During my fitness competition training my food options are pretty limited.  One of the reasons why is that it allows the athletes to focus on training rather than meal planning.  So most of my mornings are oats and eggs.  Get's pretty boring after awhile.  So I have to get creative if I am going to stick to this competition training.  I love Scones for breakfast or tea time.  This is a much healthier version made with oats (no flour), no dairy, and no sugar.  Enjoy!!!

Ingredients:

2 1/2 C. oat flour
2 Tb. arrowroot powder
3/4 t. baking soda                                                                                                                                                                                                            1.5 t. baking powder
1/2 t. salt
3 egg (+ one if you want to do the egg wash for a crisper top)
1/4 c. Truvia
1 t. apple cider vinegar                                                                                                                                                                                                       1/4 cup water                                                                                                                                                                                                             1 tbs Vanilla                                                                                                                                                                                                                            2 cups frozen organic raspberries

Recipe:

- Preheat oven to 350*. In a large mixing bowl, combine all dry ingredients.
- Mix all wet ingredients in a separate….vessel of some kind.
- Pour wet into dry. Mix gently, but thoroughly.

- Pour into cake tin and brush with egg wash.

- Bake for 15-22 minutes

Serves 8

calories: 190

Guilt Free Brownies

Serves: 12

Ingredients

• 1 15 oz. can (~ 1 3/4 cups) black beans, well rinsed and drained
• 2 whole eggs 
• 3 T coconut oil, melted (or sub other oil of choice)
• 3/4 cup cocoa powder (the higher quality the better)
• 1/4 tsp sea salt
• 1 tsp pure vanilla extract
• heaping 1/2 cup Truvia
• 1 1/2 tsp baking powder
• Optional toppings: crush walnuts, pecans or semisweet chocolate chips

 

Instructions

Preheat oven to 350 degrees.
Lightly grease a 12-slot standard size muffin pan (not mini).
Add ingredients into blender (besides walnuts or other toppings) and puree – about 3 minutes – scraping down sides as needed. You want it pretty smooth.
If the batter appears too thick, add a Tbsp or two of water and pulse again. It should be slightly less thick than chocolate frosting but nowhere close to runny.
Evenly distribute the batter into the muffin tin and smooth the tops with a spoon or your finger.
Optional: Sprinkle with crushed walnuts, pecans or chocolate chips.
Bake for 20-26 minutes or until the tops are dry and the edges start to pull away from the sides. I found mine took about 25.
Remove from oven and let cool for 30 minutes before removing from pan. They will be tender, so remove gently with a fork. The insides are meant to be very fudgy, so don’t be concerned if they seem too moist – that’s the point. 

Protein Pancakes with Strawberry Chia Jam

Keep the one's you love healthy with these heart shaped pancakes and jam.  I purchased the heart shaped molds at Cost Plus World Market for only $2.99.  These are really easy to make because it only uses a few wholesome ingredients.  

Pancakes 

Makes:  8 Servings  2 Heart Pancakes per Serving

Ingredients:

2 cups cooked oatmeal (allow to cool)

2 cups egg whites

2 scoops protein powder (I use Isopure Cookies and Cream)

Dash Cinnamon 

*Heart Mold

Method:

Mix all ingredients with a blender or hand held mixer.  Allow batter to sit for 5 minutes.  Heat a skillet and spray with cooking oil.  Place the heart mold on the pan.  Pour a 1/4 cup of the batter into one of the heart molds.  Allow the top layer to firm.  Remove the mold and flip the pancake.  

Calories per Serving:  100

Strawberry Chia Seed Jam

1 lb Organic Strawberries

3 Tablespoons Chia Seeds

1 Tablespoon Truvia

Makes 8 Servings

Method: 

Puree strawberry.  Mix puree with chia seeds and Truvia.  Let mixture set for 10 minutes until a Jam forms.  

Calories per serving: 44

Spicy Super Bowl Party Food

Try either of these Spicy recipes for your Super Bowl Party.  These are designed to give a healthy indulgence will honoring your fitness training program.  I've replaced several high carb ingredients for low carb alternatives.  I've also added Buffalo sauce to Spicy up the flavor.  Happy Game Day!

No Bean Buffalo Hummus 

(Perfect mid day snack)

Serves: 10
Ingredients:
2 Zucchini (raw, peeled, and chopped)
4 Tbs Tahini
3 Tbs Cholula Hot Sauce
1/3 cup lemon juice
1/2 tsp Paprika
1/2 tsp Cumin
2 Tbs Olive Oil
1/2 cup jarred Roasted Red Pepper
3 cloves Garlic
Cayenne Pepper to taste

1. Combine all the ingredients except the oil and cayenne in a food processor. Pulse a few times to combine and then scrape down the sides. With the motor running, stream in the oil through the feed tube.

2. Continue to run the motor until you reach the desired consistency; I like to let it for for 5 minutes to get it really smooth.

3. Add more salt, lemon juice, or hot sauce, to taste, and then sprinkle with cayenne pepper before serving. 

Calories per serving: 50

For Low Carb Snack: Serve with Broccoli (blanched), Kale Chips, or Jicama 

Don't mind the carbs?: Eat with baked corn chips

Stuffed Sweet Potato Skins

(Great for PostWorkout Snack)

Ingredients:
1.5 Pounds Chicken Breast
6 oz Cholula Sauce
3 Large Sweet Potatoes
1/3 cup of Greek Non Fat Yogurt
3 TBS Grapeseed Oil
1 stalk green onion (chopped)

Serves 12

Directions

1. Slow cook chicken in a crockpot with Cholula Sauce on high for 3-4 hours.  When done.  Cut and shred cooked spicy chicken.  Mix with greek yogurt to get a dip like consistency.  
2. Preheat oven to 400 degrees F.
3. Place potatoes onto a baking sheet.
4. Bake the potatoes for about 1 hour.
5. Let the potatoes cool for about 30 minutes. Preheat the oven to 450 degrees.
6. Cut each potato in half and lengthwise. Scoop out the majority of the potato with a spoon, leaving a layer above the skin.
7. Generously brush the potato skins with oil. Place in the oven, skin-side up, for another 5 minutes. Then flip, brush with oil, and place in the oven for an additional 5 minutes.
8. Remove the potato skins from the oven and fill them with the Buffalo Chicken Dip, using a spoon to smooth the dip inside of the skin. Place in the oven for an additional 5-10 minutes.
9. Remove the potato skins from the oven for the last time. Let cool for 10 minutes. Top with chopped green onion. Serve warm!

Approximately: 100 calories 

Baked Pumpkin Oatmeal

Pumpkin pie for breakfast?  Sign me up! At least it's my healthy rendition of it.  I love baked oatmeal.  It reminds me of a breakfast cake.  I also love the taste of pumpkin pie.  So I decided to combine the two by creating a Fit Friendly Baked Pumpkin Oatmeal.  This is a clean recipe with no sugar or processed foods.  I use oats instead of flour which is a great source of complex carbohydrates.  This dish is also high in protein with eggs and protein powder.  The combination of both protein and carbs make it a perfect option for breakfast or cut it up into bars and have it as a post workout (weight training) snack!  

Prep Time: 10min    Cook Time:  45 mins    Total Time: 55 min

Author: Deirdra Martinez

Serves: 8

Ingredients: 

• 1 (15oz can) pumpkin puree (not pumpkin pie filling)
• 1/2 cup of Truvia
• 2 large eggs
• 1 scoop of Low Carb Whey Protein (I use Isopure Cookies and Cream)
• 1 teaspoon pumpkin pie spice
• 1 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1/8 teaspoon cloves
• 3/4 teaspoon baking powder
• 1 tablespoon vanilla extract 
• 1 1/2 cup almond milk 
• 2 1/2 cups dry, old-fashioned oats 

Instructions

Preheat oven to 350 degrees.  Spray a 2 quart dish with cooking spray.  In a large bowl, whisk together the pumpkin puree, truvia, eggs, pumpkin pie spice, cinnamon, nutmeg, cloves, baking powder, and vanilla.  Whisk in milk until smooth. Stir in oats and spread evenly in the prepared dish.  

Cover the dish with foil and bake for 30 minutes.  Remove foil and bake for about 15 minutes more until set.  

Optional:  Top with 1 teaspoon of Greek Yogurt and 1/4 cup blueberries. 

Per Serving:    Calories: 148    Carbs: 21   Fat:  4   Protein:  9    Sodium: 75   Sugar:  2