Personal Training & Nutrition Coach

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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