Personal Training & Nutrition Coach

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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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.

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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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!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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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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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!!!

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My friend introduced a version of this on our New Years camping trip and I can’t get enough of it!! It’s a perfect lunch option and offers a fresh new recipe with a ton of nutrients to start 2020 off right!!!

Ingredients:
1/2 cup cooked sprouted quinoa
1/2 cup bone broth
1/2 cup water
1 bag or bin of organic arugula
baby tomatoes – as many as you desire
1/2 large cucumber chopped
1 green onion – optional
1/2 bell pepper chopped – optional

Dressing:
dash of olive, avocado or algae oil
juice of 1/2 lemon
dash of rice vinegar
dash of balsamic vinegar
dash of apple cider vinegar
salt / pepper

Cook the 1/2 cup of quinoa in the bone broth & water (1 cup of liquid needed) and cool. Add the arugula, chopped tomatoes, onion, bell pepper, cucumber and the cooled quinoa. Whisk the dressing (taste & make it yours!), top and toss together. Serve immediately or place into a glass container for a lunch option!

I am SO excited to get back to training all of you next week – Happy New Year!!!!

PS…never wait until Monday to clean up your diet & get back to your workouts. Those who wait typically fail. Please start NOW and make your changes a lifestyle of health & fitness instead of a roll coaster. I am proud of you!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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My sister Teri recommended this recipe so I gathered the few ingredients I didn’t have, modified it to my liking and whipped it up in 20 minutes this week!! One tip I have is instead of using just “matchstick carrots” (which is what the original recipe calls for) use broccoli slaw and more of it than asked. After we ate dinner I added the rest of the bag to the leftovers and stirred it into the pan. Once cooled I put it in a glass container and the next day the mixture was great – a bit crunchy and very flavorful.

Ingredients:
1 lb grass fed beef, ground turkey or bison (bison is pictured above)
1 sweet onion, diced
1 tablespoon sesame oil
1 tablespoon rice vinegar
2 teaspoons minced fresh garlic
1 teaspoon ground ginger
1/4 cup coconut aminos
1 head napa or green cabbage (OR 1 x 16oz bag coleslaw mix)
1/2-1 cup matchstick carrots or broccoli slaw
2 green onions, thinly sliced
Salt and pepper, to taste

Heat a large skillet or wok over medium-high heat. Add the ground meat and cook, stirring, until no longer pink. Drain, return meat to skillet. Add diced onion, sesame oil, and rice vinegar to the wok. Cook, stirring, for a few more minutes (until onion is tender). Add garlic, ginger, coconut aminos, cabbage and carrots or broccoli slaw to the skillet. Cook, stirring, for about 5-7 more minutes, or until cabbage is wilted. Remove the skillet from the heat. Stir in green onions and season with salt and pepper, to taste.

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Before you read this recipe please know that you can add your own touch. A few fun ideas are add pumpkin or apple spice, any nuts or dried fruit or even raw cocoa powder! I do not measure when I make these so please bear with me and as you are making yours it’s all about getting the right consistency before you bake them. This recipe is similar to my oat bars but I like that these are portioned (portion control anyone :)) and at lunch I was burnt out of my baked sweet potato so I often grab 1-2 of these after I eat my salad or as a quick breakfast. They freeze great but after a few days on your counter I suggest you keep them in a glass container in your fridge.

Ingredients:
2-4 ripe-ish bananas (it’s ok if they are not super ripe they just won’t be as sweet)
Big scoop organic peanut butter or raw almond butter (prob 2-3 tablespoons depending on how many bananas you started with)
Cinnamon – as much as you like
1 tsp vanilla
Gluten free oats – I add these until it has the consistency of muffin mix
Enjoy Life (dairy free) chocolate chips – optional – top a few with these if you want a sweet treat or have a 5 year old 🙂
Organic raw local honey – sometimes I will add a spoonful of this if I want them a tad sweeter

Preheat your oven to 350 deg. Into your Kitchen Aid or mixing bowl add the bananas, nut butter, cinnamon and vanilla & mix well (if you are adding the honey add this now). As the mixer is going add the gf oats until the mixture has the consistency of muffins. Grease your mini muffin tin with avocado or coconut oil (I often use avocado oil spray)  or put small muffin liners into your muffin stone or tin (I use both types of pans as you can see above). Bake for 15-20 minutes or until the muffins are golden brown on top and you can put a clean toothpick through the center. Do not overcook as the small ones will dry out quickly.

Please let me know when you try my recipe and I would love to hear what twist you added!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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My older sister Teri taught me this recipe and I’m in LOVE!!! It’s super easy and better than store bought whip cream 🙂

Ingredients:
1 can organic coconut milk
Organic raw honey – sweeten to your liking
Cinnamon – optional
Pink sea salt – optional

Leave the coconut milk UPSIDE down in your fridge overnight. When you are ready to make your cream turn it right side up, open can and use a spoon to scoop the hardened cream into your Vita-mix. Discard the liquid or save for your morning coffee. Start your blender and whip until desired. While beating add honey, cinnamon and salt. Taste and add as needed. Put in fridge or freezer and serve cold. ENJOY!

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