Flourless Blueberry Banana Muffins!

Moist & YUMMY!!!!

This recipe makes the perfect amount, makes your kitchen smell amazing and will help when you need something to curve your sweet tooth without breaking the calorie bank! To make them less sweet use only 1/4 cup or less of the syrup. This will also lessen the glycemic index load of the muffin.

Ingredients:

2 ripe medium size bananas
3/4-1 cup fresh or frozen blueberries
2 eggs
1/4 cup unsweetened almond or nut milk
2 1/4 cup gf oats
1/2 cup raw almond butter
1/2 cup OR LESS of organic maple syrup
1 tsp baking powder
1/4 tsp salt
1 tablespoon vanilla extract

Preheat oven to 350. Mix all ingredients, spoon into your muffin liners and bake at 350 until golden brown. Check them at 15 min and assess!

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Banana Cookies!!!

You will most often find these cookies baked in my home. My husband enjoys them with his morning coffee (or hot out of the oven anytime of the day) and Charly loves them to snack on during the day. BRAIN FUEL!!! 🙂 Low blood sugar while homeschooling is NO good so I often just leave a couple of cookies on a plate at her reach.

This is my latest version that we are loving!!

Ingredients:
2-3 bananas (use what you have and adjust other ingredients accordingly)
Big scoop organic nut butter (I most often use peanut butter)
Small scoop organic unrefined coconut oil
Sea salt
1 tsp cinnamon
Organic raw honey (I probably use 2-3 tablespoons but you can skip this all together or add a bit more for your family)
1 tsp organic vanilla (optional)
1 cup ish gluten free rolled oats
2 tablespoons ish Enjoy Life (dairy free) chocolate chips (optional)

Preheat oven to 350. Mix the bananas, nut butter, oil, honey, sea salt, cinnamon and vanilla in your kitchen-aid or with a hand mixer until creamy. Add the oats until your desired consistency (think cookie dough). Continue to mix as you add in the chocolate chips. Scoop and flatten out each cookie onto your stone baking sheet. Bake for 10-15 minutes or until golden brown.

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How to make homemade fruit leather bigger than your head :)

This “mandatory stay at home” Covid craziness has taken me a bit to get used to but I am truly starting to enjoy the slower pace of life. I am loving this unique time with my sweet family and am finding myself enjoying the little things again. I am making my kid homemade fruit leather (bigger than her head!!), dehydrating fruit, baking my homemade sourdough bread, playing more and I feel so much more relaxed.

I want you encourage you also make the best of this unique time so I am posting this to encourage you to get back to the “little things”! Please do not go out and buy an expensive food dehydrator but a lot of you have a dusty one in a cabinet and could easily bust it out! You can use any fruit / veggie combo you desire but here is one that I made this past weekend and was a huge hit! You can use fresh or frozen fruit or a combo of both.

I bought my 5 tray Excalibur dehydrator YEARS ago online (I believe from the company directly) and highly recommend this brand. The only upgrade I would choose is a timer that turns off the machine – mine does not have this. Also buy the dehydrator “sheets” that fit your machine so you can make the fruit leather as shown below.

Into Vitamix: (fresh, frozen or a combo is fine!)
1-2 bananas
Chopped pineapple
5-6 strawberries
4 cutie oranges
1 head romaine lettuce
2-3 tablespoons organic whole flax-seeds
1-2 tablespoons of water if needed

BLEND until smooth – pour onto your dehydrator sheets and smooth with a spatula. Dehydrate at 140 deg F for at least 13-15 hours or until your desired crispiness. Break into pieces and store in a sealed Ziploc.

KEEP MOVING during this crazy time. I am here for you!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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A quick body weight circuit!

Hello everyone! This body weight circuit is perfect after a 30-45 min run, power walk, elliptical, bike ride etc. A reminder on your cardio to add in a little intensity. Try this:

10 min easy
1 min “hard” – out of breath
1 min “easy” – feel recovered and ready to rally on your “hard” minutes
(repeat the 1 / 1 combo for 10-15 minutes)
10 min easy

Body weight circuit:
Single Glut Bridges x 10 ea leg
Reverse Lunges x 20 (alternating legs)
Push-ups x 10
Reverse Crunches w/ Pelvic Tilt at the top x 20
Lateral Lunges x 10 ea leg
Tricep Push-ups x 10 (or chair dips)

perform 3-4 rounds of this circuit

Quick yoga:
Down dog (walk the dog)
Lunge a foot through and stretch back hip flexor (do each side)
Wide straddle – reach an arm for the ceiling & one on the ground
Wide straddle – reach around behind back
Quad stretch – both sides

KEEP MOVING during this crazy time. I am here for you!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Proper Foot Wear

With the social distancing rule in affect our normal exercise routines have changed and I see a lot of families adding in hiking on dirt trails. This is AWESOME; however, PLEASE do not hike without proper hiking shoes!! The last thing you need to do is have you or your children slip and end up in the hospital full of people with the virus. In short do not take your kid hiking with athletic shoes that do not have traction. I made this mistake one time when my daughter was super young and it literally made her fearful of a downhill slope that should be fun to run down. From about 2 years old and on I have always invested in quality hiking shoes for her, myself and my husband. Pictured are our current shoes that we take onto the trails. For my husband and I we typically find an older version of our favorite trail shoes on clearance online at Running Warehouse (they ship for free or you can walk into their SLO location) and for Charly’s shoes I have had success online at REI, 6pm, Amazon and Zappos.

I am so proud to see families out hiking. Keep it fun and full of adventure!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Homemade Honey Suckers!!

Charly Approved!!

These 2 ingredient suckers are a home run!!! I bought the reusable molds and sticks on Amazon.

Ingredients:
1 cup organic sugar
1/3 cup raw local honey
2 tablespoons water
Optional – a pinch of dye free sprinkles

*Makes approx 15-20 lollipops

Directions:
1. Place the sugar, honey and water into a large pan.
2. On medium heat, stir the ingredients together with a wooden spoon until the sugar has completely dissolved.
3. Once the sugar is dissolved, place the candy thermometer (I didn’t have one so I just continued to stir until the hard cracked stage) in your pan and allow the mixture to come to a boil. Let it boil until it reaches 295 degrees Fahrenheit (or the hard cracked stage).
4. While the candy is boiling, prepare your candy molds by spraying them with non-stick spray and adding the lollipop sticks. Add sprinkles to the bottom of the mold if desired.
5. Immediately after the candy reaches the hard cracked stage, carefully pour the mixture into your lollipop molds. (The mixture is extremely hot. Be careful not to burn yourself)
6. Twist the lollipop sticks to make sure they are fully coated on the back of the mixture.
7. Let the lollipops rest for at least 30 minutes before removing from the mold. Store in plastic wrap.


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Amy’s Fat Bombs!

Nut Butter Fat Bombs
(they are frozen in this photo)

Ingredients:
1/2 cup organic unrefined coconut oi
1/2 cup raw almond butter (Trader Joe’s has the best price)
1 tablespoon raw organic local honey
Pinch or two of sea salt

Mix and spoon 1 tablespoon into mini muffin liners. Freeze and store in a glass container.

I eat 1-2 after lunch (when I need something sweet!). They are also great post workout!

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March / April dates!!!

Early morning spring circuit dates are HERE!!! Are you looking to lean down, increase your strength, challenge your 
fitness level or have a certified personal trainer lead you through a workout in a motivating and inspiring atmosphere? Amy’s early morning circuit is for you!!!

Making YOU time (even a quick 20-30 minutes) on a daily basis will help you lead a life full of energizing health and a fitness level you can maintain and manage with ease.  Take action TODAY as YOU ARE WORTH IT!!!  My group circuit class is a once a week guaranteed workout that will rev your metabolism, create muscle confusion (which helps achieve results), challenge your body and mind and increase your muscle endurance and strength.  Here are the details:

I am running both circuits at Kennedy Club Fitness in AG on Thursday mornings at 6am or 7:05am.  Let me know if you would like a spot!

Here is the schedule: (6am or 7:05am – 2 circuits)
March 5th
March 12th
March 19th
March 26th
April 2nd
April 9th
April 16th
April 23rd – no class
April 30th

Punch card prices: (cards do not expire)
5 classes: $112.50 (member)
10 classes: $225.00 (member) 10 classes: $275.00 (non-member)

FIRST CIRCUIT IS FREE!!!

The circuit begins with a dynamic warm-up followed by 1 minute heart pumping circuit intervals and rounded out with a few minutes of yoga.  It is designed to lean you down, increase your strength, make you a better athlete & shock your body each and every week.  All fitness levels are welcome!!

Confirm your spot: 
Kennedy front desk 805-481-2888
Amy Harper – 805-234-2780
OR amy@amyapproved.com

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Mushroom & Spinach Cauliflower Rice

WINNER WINNER CHICKEN DINNER (as my 6 year old would say :)) or should I say shrimp dinner (but it pairs great with chicken, shrimp or fish. This recipe is really good and was quick to make.

Serves 2

10oz package of frozen riced cauliflower
1 tablespoon coconut aminos
2 tablespoons avocado oil
1/2 cup chopped onion
2 minced garlic cloves
3 cups of sliced mushrooms (I would recommend more)
2 cups spinach

Saute the onion & mushrooms until soft then add garlic. Toss in the riced cauliflower and cook until warm. Add the coconut aminos, spinach, salt & pepper. Turn off the heat and let the spinach wilt into your dish.

My shrimp were frozen so I quickly put them in hot water to un-thaw. Then I put enough coconut aminos to cover the pan, put the shrimp into the pan and sprinkled them with salt, pepper and about 1 teaspoon of raw local honey. I flipped them to brown on each side.

In your bowl put a big green salad, a huge scoop of the cauliflower rice and 6-8 shrimp. DELICIOUS!!!

Thank you Stylish Cravings for this simple great recipe!

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Creamy Chicken Cauliflower Rice Casserole

For those of you on Keto or Whole30 this recipe will fit into your meals well! For those of you who just eat clean and want a dinner that is grain free but more than just a salad this is also for you!!

Ingredients:
(3) 6-ounce chicken breasts or thighs
1 tablespoon avocado oil
1 onion, chopped
8 ounces mushrooms, sliced
1 teaspoon salt
1 teaspoon pepper
3 cloves of garlic, grated or finely minced
1 bunch of kale, stems removed, chopped (about 3 cups)
3 cups bone broth or chicken stock
1 cup raw cashews, soaked overnight
3 teaspoons salt
(3) 12-ounce bags frozen cauliflower rice
1/3 cup pork rinds

Instructions:
1. Preheat oven to 425. Line a rimmed baking sheet with parchment paper for easy cleanup. Set in the wire baking rack. Place the chicken breasts on the wire rack, season with salt and pepper. Roast for 25 minutes. Remove from the oven and chop into bite size pieces.

2. Reduce your oven temperature to 350 degrees.

3. While the chicken is roasting, heat your cast iron skillet over medium heat. Add the oil, onion and mushrooms. Season with 1 teaspoon salt & pepper. Saute, stirring occasionally, until caramelized and golden brown. About 10 minutes.

4. Add in the garlic, and cook for 30 seconds until fragrant. Then add in the kale, and saute until soft, about 5 minutes.

5. To make the sauce, in your high speed blender combine the chicken stock, soaked cashews and salt. Blend on high for 60 seconds until completely smooth.

6. When the kale is soft, stir in the frozen cauliflower rice and chopped chicken. Stir until completely combined. The cauliflower rice will still be frozen. The oven will do all of the cooking of it!

7. Pour the sauce all over the top of the casserole. Use a spatula to gently nudge it to be completely absorbed.

8. Top the casserole with crushed pork rinds.

9. Bake in the 350 degree oven for 20-25 minutes (mine took 40 min but I’m not sure why…), until bubbling and golden brown.

10. Remove from the oven and let rest for 5-10 minutes. Serve warm.

11. Leftovers will keep in an airtight glass container refrigerated for 5 days.

Notes:
If you don’t have a cast iron skillet you can pour it all into a 9×13 or 6 quart baking dish.

You can pour the cauliflower rice in straight from frozen! No need to thaw.

Thank you TastesLovely for this awesome recipe!!!

I used organic chicken thighs I had baked in the fridge & bought my kale chopped & ready from Trader Joes
Cauliflower, kale & chicken all mixed in
Sauce has been added!
I found these at JJ’s market – the only ingredients is fried pork & salt so they work
Ready for the oven!
DONE!

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