Personal Training & Nutrition Coach

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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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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Honey & Garlic Pork Chops

Ingredients:
2 lbs pork chops, boneless
1/2 tsp sea salt or to taste
1/4 tsp ground black pepper
1 tbsp avocado oil
2 tbsp Dijon mustard
1/2 tbsp maple syrup
1/4 cup honey
2 tbsp water
2 cloves garlic, ground
1/2 tsp cinnamon
1/2 tsp fresh ginger, peeled and minced (optional)

Directions:
1. Rub all sides of the pork chops with salt and pepper.
2. Preheat the Instant Pot by selecting SAUTE. Add and heat the oil.
3. Put the meat into the pot and cook for 3/4 minutes per side, until browned.
4. Meanwhile, in a bowl, combine the Dijon mustard, maple syrup, honey, water, garlic and cinnamon.
5. Pour the mixture into the pot.
6. Press the CANCEL button to reset the cooking program, then select the MANUAL setting and set the cooking time for 15 minutes at HIGH pressure.
7. When the timer beeps use the Quick Release.  Carefully unlock the lid.
8. Serve with a big salad, steamed broccoli or my cauliflower mashed potatoes!

8 – Ingredient Chicken Dinner

Ingredients:
2 lbs boneless organic chicken thighs
1/4 cup coconut aminos
3 tbsps organic ketchup
1/4 cup organic unrefined coconut oil
1/4 cup raw local honey
2 tsp garlic powder
1/2 tsp black pepper
1 1/2 tsp sea salt

Directions:
1. Combine the coconut aminos, ketchup, coconut oil, honey, garlic powder, pepper and salt in the Instant Pot.
2. Toss the chicken thighs in the mixture. Close and lock the lid.
3. Select the MANUAL setting and set the cooking time for 18 minutes at HIGH pressure.
4. When the timer beeps, us a Quick Release. Carefully unlock the lid.
5. Select the SAUTE setting and simmer for 5 minutes or until the sauce begins to thicken.
6. Serve with vegetables.

Both of the recipes were hits at my house!!! ENJOY!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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My yard had apples and nectarines ripe so I whipped up a crisp that was to die for!!!! WARNING – I made this up without a recipe but honestly it turned out AMAZING and husband approved!

Ingredients:
Skinned and largely chopped apples and nectarines
Juice of lemon (probably 1 tablespoon ish)
Raw local honey – probably 2 tablespoons
1 cup gluten free oats
1/2 – 3/4 cup coconut sugar
1 tsp sea salt
4 large tablespoons coconut oil
1 teaspoon cinnamon

Skin and chop the apples and place the in the bottom of your pie pan. Chop the nectarines and do the same. Squeeze fresh lemon juice & 1 large tablespoon or more of honey onto the fruit. Mix well then bake for 15 minutes at 350.

For the mixture – mix the gf oats, sea salt, coconut sugar & cinnamon together. Melt the coconut oil then pour it over the top. Add 1 tablespoon of honey and mix well with a spoon or your hands. Take the fruit out of the oven and evenly spread the crumbly oat mixture onto the top. Bake for 30 ish minutes (SORRY but I didn’t time it…) or until bubbly and golden brown.

Serve with a dairy free vanilla ice cream like cashew, coconut or almond 🙂 OR make my homemade coconut whip cream (I didn’t have a cold can of organic coconut milk so I couldn’t make homemade whip cream…. that recipe to come!).

ENJOY!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Everyone has get together’s, events, bbq’s etc where they bring an appetizer or they host and want to have a little something for the guests when they arrive. My advice is keep it simple and clean. I went to a girls evening this past weekend and this is what I brought. A plate of fresh vegetables with two dip options of my cashew ranch (it was already made up in my fridge in bulk) and my black bean dip. The bean dip I made in 2 minutes. Put into your vitamix or blender 1 can rinsed organic black beans, dried or fresh cilantro, juice of 1 lemon & sea salt. Blend until creamy.

Keep those appetizers Amy Approved!!!

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My client Julie sent me this recipe and I’m excited to share it with you! It is very similar to my cashew ranch dressing and has that same rich creamy texture!

Ingredients:
1 1/2 cup raw cashews, soaked
3/4 cup water
2 tablespoons fresh lemon juice
2 teaspoons apple cider vinegar
1/2 teaspoon fine sea salt

Directions:
1. Place the cashews in a glass measuring cup & cover with water. Soak overnight or for 8 hours. For a quick-soak method, pour boiling water over the cashews and soak for 1 hour. Rinse and drain.
2. Place the drained cashews in a high-speed blender.
3. Add the water, lemon, vinegar and salt. Blend on high until super smooth. You might have to stop to scrape down the blender now and then or add a touch more water to get it going.
4. Transfer into a small, air-tight glass container or mason jar and chill in the fridge. It makes 2 cups. The cream will thicken up as it chills and will keep for about 2 weeks. You can also freeze it for up to 1 month. It’s an option to freeze it in silicone mini muffin cups. Once solid, transfer the cups into a freezer-safe zip bag for easy grab and go portions.

Serving size: 2 tablespoons
Calories: 80
Total fat: 6 grams / Saturated fat: 1 gram
Carbs: 4 grams
Fiber: 0 grams / Sugar: 1 gram / Protein: 3 grams

Thank you to OhSheGlows for this recipe!!!!

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