Coconut Crusted Chicken Strips!!

Sounds fancy right??!!!  SUPER EASY – they only cooked for 15 minutes!  Don’t mind that my photo is NOT as “good” looking as the one below BUT it’s all about taste right??!!!
Chix3

Serves 2 to 4

Ingredients

  • 2 boneless, skinless chicken breasts;
  • 1/2 cup (or less) coconut flour;
  • 2 eggs;
  • A splash of full-fat coconut milk;
  • 1 cup (more or less) shredded coconut;
    Sea salt and freshly cracked black pepper to taste;
  • Preparation

    1. Preheat your oven to 400 F.
    2. Using a heavy object, like a rolling pin, hammer the chicken breasts so that they flatten to an even thickness. Cut the chicken into long strips that are about 3/4″ to 1″ in width.
    3. You will need three bowls; one for the coconut flour, one for the coconut milk and egg mixture (just beat the eggs and milk together) and one for the shredded coconut.
    4. Coat each chicken strip in the coconut flour, then dunk in the egg and coconut milk mixture and finally coat in the shredded coconut. When finished, place the chicken strips on a large baking sheet, leaving some space between each strip and cook for 10 to 12 minutes, or until chicken has completely cooked through.
    5. Serve with some paleo ketchup or a homemade plum or chili sauce or my avocado dip and enjoy!

Thanks to Paleo Diet Lifestyle for this great recipe!

Chix2My version 🙂  I PROMISE they taste great!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Bison Chili with Sprouted Mung Beans

bison chiliI know your first question is…  MUNG BEANS??!!!  Ok I found these in the back of my pantry BUT I am almost positive you can find them at Whole Foods, Amazon and/or possibly at California Fresh.  Sprouting a bean before consuming makes them MUCH easier to digest; however, because I refuse to do this step, I buy them already sprouted.  You do have to boil them for 5 minutes but they are an easy nutritious addition.  The Bison is amazing in this recipe but you can use grass fed beef, ground turkey, ground chicken or even ground lamb.  Make it your recipe!

Ingredients:
1 pound bison
1 onion
2 tablespoons minced garlic
4-5 carrots
1/2 stalk organic celery
Corn off 1 cob (or organic frozen)
1 can organic black beans
1 cup dry sprouted mung beans
1 can organic tomato paste
Salt – lots!
Pepper
Organic chili powder – as much as you enjoy

Boil 3 cups of water and add 1 cup mung beans.  Boil for 5 minutes then let sit for a bit with the lid on.  Saute the chopped onion, garlic, carrot & celery until soft (you may need a dash or three of water to keep from sticking to pan).  Season with salt, pepper & chili powder.  While sautéing, pour into your crockpot the black beans, tomato paste & cut the corn off the cob and throw it in.  Once the vegetables are soft add them to your crock and then use the same pan to brown your bison.  Season the bison with salt, pepper & chili powder and add a dash of water if needed.  Add the bison, mung beans and enough water so it’s the consistency you desire.  Turn your crockpot onto medium for the rest of the day.  At dinner taste and season if needed.  It will store awesome in your fridge so make sure you take the leftovers for lunch.  I CHALLENGE you to try this as it is a VERY satisfying meal!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Halibut Burgers!!!

halibutDo you have leftover halibut, salmon or cod??!!  Either of these fish will work for my halibut burgers!!!  I used a similar recipe to my turkey burgers and they were a hit!!!  Last night we BBQ’d a huge amount of halibut in hopes to have leftovers.  Today I whipped up a mix and grilled up the leftover fish.

Ingredients:
Halibut – probably about 1 pound but you can modify according to how much fish you have cooked
1 egg
1/4 cup or so of GF oats – use as many as needed
1 onion
1 apple
4-5 mushrooms
Organic garlic salt
Red pepper flakes
Organic dried cilantro (optional)

Blend the onion & apple in your vitamix until smooth.  Pour it into your bowl over the cooked fish.  Crack an egg, add the chopped mushrooms, oats & all spices.  Mix with a wooden spoon.  Put avocado oil onto your grill pan and put the heat on medium high.  Once warm, make your patties with your wooden spoon and hands.  Flip the burgers once the bottom side is brown.  Brown both sides and ENJOY!!!  Alongside I served corn on the cob, steamed broccoli, green salad, black bean & avocado dip.

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Holiday Circuit – confirm your spot!!!

thanksgiving5
The holiday season is CRAZY so I challenge you to commit now and schedule your workouts before it all begins.  Making YOU time is more important than ever during this exciting season!!!

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 & strength.  I also offer nutritional counseling via email & text when you are enrolled in my class.

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)
Nov 2nd
Nov 9th
Nov 16th
Nov 23rd – Happy Thanksgiving – NO class
Nov 30th
Dec 7th
Dec 14th
Dec 21st
Dec 28th

8 weeks for only $180.00 (Kennedy member) or $220.00 (non-member)  If you can’t make every workout you can buy a 5 or 10 session punch card (punch cards do NOT expire).

Punch card prices:
5 classes: $112.50 (member) 5 classes: $137.50(non-member)
10 classes: $225.00 (member) 10 classes: $275.00 (non-member)

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

turkey

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My Granola Bars with a Fall Twist!!

granolabarsFall is my FAVORITE time of the year!  As the season changes (well not really here but in most states…) I LOVE the seasonal cravings of pumpkin, spices, squash & other warming foods.  I took my FAVORITE granola bar recipe (which I eat for breakfast most days…) and added a fall twist by adding pumpkin puree & pumpkin pie spice.  I hope you enjoy as much as I do!

Ingredients:
5-6 bananas
1/4 cup organic unrefined coconut oil
1/4 cup almond butter
1/2 cup ish organic canned pumpkin puree (you can also bake a pumpkin & use fresh)
1 tablespoon organic pumpkin pie spice
3 cups gluten free oats
1 cup sprouted pumpkin seeds
1/4 cup organic chia seeds
Sea salt (optional)

Add in the bananas, coconut oil, almond butter, spices & pumpkin puree.  Mix well.  Add in the oats, both seeds & sea salt.  Mix well.  Bake at 350 for 20 minutes.  Store in the fridge.  It’s a great plan to cut them into squares and put 1 glass container into the freezer and one in the fridge.  BOOM food prep – DONE!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Pumpkin Muffins – Fall Yumminess!!!

Muffins5I know this weather does NOT feel like fall BUT we can still embrace the fall flavors!!!  Charly and I whipped these up for her class as she had snack duty today.  I was excited because the recipe has 6 eggs which means they have a fair amount of protein.  Let me know what you think!!!  They should freeze well.

Ingredients:
2/3 cup organic canned pumpkin (you can bake a pumpkin and use the flesh but canned is quicker)
2/3 cup organic raw honey
1/2 cup avocado oil
6 eggs
2 tsp organic vanilla
3 tsp organic pumpkin pie spice
3/4 cup brown rice flour (use more if your batter is too liquidy)
1 tsp baking soda
1 tsp baking powder
1/8 cup DF chocolate chips (optional)
Pink of sea salt
This recipe makes 16 muffins

Instructions:
1.  Preheat oven to 350
2.  Mix together the pumpkin puree, honey, oil, eggs & vanilla
3.  Add in the flour, pumpkin pie spice, baking soda, baking powder & salt
4.  Mix well
5.  Add in chocolate chips & mix
6.  Use muffin liners or use coconut oil to wax a muffin tin.  Fill them almost full
7.  Bake for 25 min or until a toothpick inserted in the middle comes out clean

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Easy Homemade Sorbet

Sorbet1 sorbet2Both of these recipes I whipped up in minutes in my Vitamix.  If you do not have a Vitamix let me know how they turn out in your blender.  Both recipes I used 1 can of the above organic coconut cream which is a great source of fat!

Strawberry Sorbet:
2 cups frozen strawberries or berries of your choice
1 can organic coconut cream
Dash of cinnamon
Tiny bit of water (if needed)

Blend until creamy.  You can store it in the fridge for the day as it will just soften a bit.  I haven’t tried the freezer.  I recommend just making enough for that day.

Chocolate Sorbet:
2 frozen bananas
1 can organic coconut cream
Large spoonful organic cocoa powder
Dash of organic honey

Same instructions as above…

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Friday Fitness – Circuit!!!

thWarm-up 10 min
Internal / External Band Rotation x 15 each side
Supermans x 20 (flat on stomach)

Jump Rope x 100
Reverse Lunge w/ DB Lateral Raise x 20
Push-up / Tuck Jump (knees to chest) x 20
Plank Hip Drops x 20
Side Lunges x 10 each leg
Bicycles x 50
Tricep Push-up x 2 / Mtn Climbers x 10 (repeat 5 times)
Seated DB Russian Twists x 20
DB Bicep Hammer Curls x 10

Repeat 3 times
DOWNDOG = DONE!!

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Burrito in a Bowl – YESSSSS!!

chix

Don’t be jealous of my dinner!!!!  Ok but for real it was seriously AMAZING!!!  For my family I heated up organic corn tortillas and made them chicken taco’s.  The chicken I put in the crock pot all day then right before dinner I threw them into my kitchen aid to quickly shred.  Then poured it back in the juice which made it moist and absolutely perfect!

Ingredients:
3 organic chicken breasts
Spices for chicken: garlic, organic garlic salt, red pepper flakes, cumin & organic dried cilantro)
Amy’s organic refried black beans (canned)
Organic salsa
LOTS of green salad (mine had kale, lettuce, cabbage, carrots & apple)
Organic tomato’s

Take the frozen or fresh chicken breasts and put them in your crock pot on high for the day.  Add garlic, the above spices and about 1 cup of water.  At dinner time take the breasts (not the liquid) and shred them in your kitchen aid (takes 30 seconds ish) and then put them back into your crock pot.  Mix the shredded chicken back into the spices & liquid.
Put your salad into the bowl, refried beans, chopped tomatoes, salsa & chicken.  ENJOY 1 OR 2 bowls!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Chocolate Zucchini Bread – the perfect treat!!

Zucchini6I had MORE zucchini that was going to turn bad so Charly and I whipped up this chocolate zucchini bread.  Bare with me on the portion of ingredients as we made this recipe up…BUT it is VERY husband approved so I think you will love it!!!

Ingredients:
1 cup graded zucchini
1 banana
3 eggs
1 tsp organic vanilla
1 tsp organic cinnamon
1/4 cup ish organic raw cocoa powder
2 spoonfuls organic coconut sugar
1 tsp sea salt
2 tbsps ish dairy free chocolate chips
1/2 cup ish brown rice flour
1 tsp baking soda

Preheat your oven to 350.  Blend everything EXCEPT the brown rice flour & chocolate chips.  Once mixed add the flour slowly until it looks thick enough (I am not 100% sure on amount of flour we used).  Add the chocolate chips and quickly mix.  Grease your pan with coconut oil, pour in mixture & bake for 30-35 min (I always use my convection button on my oven as it cooks everything more evenly) or until the toothpick comes out clean.

If you don’t want it sweet take out the coconut sugar and the chocolate chips.

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