Personal Training & Nutrition Coach

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…

Follow us on Facebook!
Follow us on Instagram!

Share on Facebook

Tweet This Post

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…

Follow us on Facebook!
Follow us on Instagram!

Share on Facebook

Tweet This Post

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!!!

Share on Facebook

Tweet This Post

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!!!!

Share on Facebook

Tweet This Post

This dish was AMAZING!! Being sick has left my appetite very low so when I felt “starving” I knew I needed more than a salad. I had everything in my house and quickly whipped this up with no recipe, so please feel free to modify and add in your own touch!! The noodles from Trader Joe’s are always a staple in my freezer.

Ingredients:
15 ish large shrimp (I buy mine frozen with tail on from Costco)
1 box zucchini noodles
1 box carrot noodles
1/2 large onion
2-3 cloves garlic
1/2 head broccoli

Sauce:
Coconut aminos
Garlic sauce (same brand – Coconut Secret – as coconut aminos)
2 tablespoons-ish raw almond butter
2 tablespoons-ish peanut butter
Dash organic honey
Juice of 1 lemon or lime
Salt / pepper
Red pepper flakes (only if you want spice)

Place your frozen shrimp in a glass bowl and add warm water. In your wok saute the chopped onion, garlic & broccoli for 3-4 minutes. Add in the frozen noodles and put a lid on top to help them un-thaw. De-stem the shrimp and quickly whip up your sauce in your blender / vitamix. Add the shrimp to the top & let them “steam” to cook. Once cooked, add in the sauce & use tongs to mix well. Taste and add salt / pepper as needed. Serve warm!

Share on Facebook

Tweet This Post

This is the 3rd or 4th time I have made this so I thought I would share my recipe. I am sure you can make this quicker in your instant pot but I have always used my crock-pot. I soak the dry green peas the night before so they are easier to digest and it also makes the soup more creamy. The photo below is from this morning but now that it has been cooking all day everything is “married” together. You can choose to blend at the end to make it more creamy but we like ours chunky.

Ingredients:
1 bag dry green split peas
5-6 large carrots
1 bundle celery
1 onion
Garlic
1 tablespoon organic onion powder
1 tablespoon organic garlic powder
Salt / pepper
2 teaspoons thyme (I skip this step but it’s recommended)
8 cups bone broth (I keep about 2-3 cups of bone broth in my freezer so I used that and then just added water) (you may need up to 12 cups liquid depending on the amount of veggies you put in)
1 uncured ham steak (I found the perfect size at California Fresh)

Soak the peas in water overnight. The next morning rinse and put them into your pot. Saute the chopped onion, garlic, carrot and onion. Add salt & pepper and add the vegetables to your crock-pot once they are softened. Add the bone broth, water, spices and chopped ham. Cook all day on high or medium. Blend before serving if you want it more creamy. If you enjoy it chunky like us you are ready to enjoy!!!

Share on Facebook

Tweet This Post

This waffle cone maker is just like the ice cream shop!!! One batch whips up 6 cones and is a hit with kids and adults!! You can find the machine on amazon but make sure to also buy the cone holder as they need to be upright and in a cone shape for a few minutes to dry.

Ingredients:
2/3 cup blanched almond flour
1 large egg
1 large egg white
1 teaspoon coconut sugar
3 tablespoons organic maple syrup
1 teaspoon organic vanilla extract
1/2 teaspoon organic almond extract
Avocado or coconut oil spray for the waffle maker

Plug in the waffle cone maker to let it warm as you are mixing your ingredients. Into your Kitchen-aid put the eggs, vanilla, almond extract, sugar & maple syrup. Mix for 30 seconds or so. Add the almond flour and mix until the batter has a creamy consistency. Spray your machine and add 2 tablespoons of dough. Latch the lid and wait until it says “ready” but stand close by as it takes only about 1-2 minutes. Use a spatula to put the cone onto a flat towel and use your “roller” (it comes with the machine) to roll it into a cone shape, pinch the bottom and set it into your waffle cone holder to dry. Make all 6 and serve with my homemade cashew ice creamor a homemade sorbet (you can also buy a sorbet or a dairy free ice cream but homemade is always better). They will soften with time but store in a zip-lock bag on your counter to keep them as fresh as possible. They are also fun to fill them with fruit and have them as a snack 🙂

ENJOY!!!

Share on Facebook

Tweet This Post

If you like traditional rice crispy squares I challenge you to try this “cleaner” version.  This treat was a winner in my house!!!  I found the above sprouted cereal at California Fresh.  I used organic peanut butter but you can also use raw almond, cashew or sun butter.  Let me know what you think!!

Ingredients:
1/2 cup raw honey
2/3 cup organic pb or nut butter of your choice
2 teaspoons organic vanilla extract
1/4 teaspoon sea salt
4 cups organic puffed brown rice cereal

Combine the honey, nut butter, vanilla & salt in a large bowl.  Stir well.  Add the cereal and mix with a spatula until combined.  Line a 9×9 baking dish with parchment paper and press down the mixture into the pan.  Refrigerate for at least 1 hour.  Cut & enjoy!!  It’s best to keep them in the fridge.

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

Follow us on Facebook!
Follow us on Instagram!

Share on Facebook

Tweet This Post