Posts Tagged ‘clean eating’

Acorn Squash Challenge!

acorn squash

Acorn squash is super high in potassium, Vitamin A & fiber. It makes for an amazing side dish and is awesome leftover. Just cut in half, scrape out seeds & coat with coconut oil & sea salt. (one below has brown sugar at Mr Bens request). Bake for 40 minutes at 375. I eat them cold with my lunch for the next 2 days. I challenge you to try acorn squash this week!!
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Amy Approved Frozen Treat!!!

Banana1Charly likes a snack each night before bed so last night I whipped this frozen treat up.  If you let it blend long enough (about 5 minutes) it whips into creamy ice cream!!!  She LOVED it!!!

Ingredients: (serves 2)
1 frozen banana
4-5 pitted dates
Dash or 4 of cinnamon
Dash of coconut milk

Put everything into your Vitamix and use “variable” speed to get the chunks of bananas blended.  Use your tamper and really push down to assure everything is mixing.  Blend for about 4-5 minutes or until creamy & smooth.  We did find that it melted fast so ENJOY immediately 🙂

And it makes for a HAPPY toddler!!! Banana3

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Quick EASY Lunch Idea

salmon lunch

Happy FIT Friday!!

Easy lunch – canned wild salmon (buy in bulk at Costco) mixed with organic mustard, a dab of veganaise, Bubbies dill pickle & salt / pepper. Put on a rice cake & top with avocado. You can eat 2!!!

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turkey1

I whipped this up super fast & served it over gluten free corn bread.  Ok YES the corn bread was from a box but it was a treat and I used all “Amy Approved” ingredients/modifications.  Here is the sauce recipe:

1lb ground turkey
Spoonful of coconut oil
1 onion
3-4 garlic cloves
3-4 carrots (I used multi colored ones)
Yellow pepper
2-3 zucchini’s
5-6 mushrooms
1 cup sprouted lentils
2 large tomatoes
Organic dried parsley & basil (you can also use fresh)
Salt & pepper – lots!

Chop & brown the onion, garlic, carrots & bell pepper.  Add in the ground turkey.  Season with salt, pepper & brown.  Add in chopped zucchini, tomatoes & mushrooms.  Stir all together.  In meantime you should be cooking your lentils.  If you find the sprouted ones (JJ’s on the Mesa carries them) they only take 5 minutes to make.  Strain & add in your lentils (use a big pan).  Season generously with salt, pepper, basil & parsley.  Put a lid on and simmer for about 10 minutes or until the carrots are super soft.

Serve in a bowl or over GF cornbread.  Top with Bragg’s Nutrition Flakes if desired.
CornbreadI bought this at California Fresh Market in Pismo Beach.  The ingredients you are supposed to add are NOT Amy Approved so here is what I added:
1 egg
1 1/3 cup unsweetened coconut milk
6 tbsps. coconut oil
1/4 cup coconut sugar

lentilsHere are the lentils I LOVE that cook in just 5 minutes!!!  JJ’s on the Mesa carries them.

ENJOY!!!

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Homemade Coconut Date Rolls

I have been buying these for years and yesterday my Mom showed me how EASY it is to make them!!!  The only ingredients are dates & organic unsweetened coconut.  I always have dates on hand as I buy a big tub at Costco.  The coconut I buy at my local health food store or online at Iherb.com.
daterolls daterolls2 daterolls3
Take the dates & blend them in your food processor or Vitamix (I used my vitamix) until they are “mashed” up.  Put your coconut in a pie sheet.  Roll the dates into balls, roll them into the coconut and put them on wax paper.  I LOVE mine kept in the freezer so I took a big glass container, filled it up & put them in the freezer.  The mini balls are the perfect size treat!!!

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Asparagus = Simple, Clean, GREEN Goodness!!!

Asparagus is a super simple, clean, GREEN that takes 5 minutes to make. Boil 1-2 inches of water. Chop the ends off the asparagus & blanch them for 3 minutes or until the water turns green. Quickly strain, squeeze with fresh lemon & sprinkle with sea salt.
‪‬

aspasp2#charlyapproved

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Flourless Black Bean Brownies – YUM!

 

These babies were a HIT at my house!  I made them into mini muffins so they are just a bite size of goodness 🙂  I used 4 eggs to make the recipe more cake like but 3 eggs would also work.

brownie

Ingredients:
1 can organic black beans
Coconut oil (unrefined organic) – 2 tablespoons melted & cooled
Cocoa powder – 1/2 cup
Coconut sugar or Maple syrup – 1/2 cup
Eggs x 4
Vanilla – 1 tsp
Coffee – 1 tablespoon
Baking Powder – 1 tsp
Salt – 1 tsp
Dairy / soy free chocolate chips – 1/3 cup

Instructions:
Preheat oven to 350 degrees F.  Coat your muffin tin with coconut or olive oil.   Place beans & 1 egg in food processor and process until well blended.  Add other 2-3 eggs, sugar, coconut oil, vanilla & coffee.  Process again until smooth.  Next add in cocoa and baking powder; process once more until smooth.  Next fold in 1/3 cup of chocolate chips.  Divide batter evenly among muffin cups.  Bake for 25 minutes or until toothpick inserted into middle of a muffin comes out clean.  Cool for 10 minutes.  Keep muffins for a day at room temperature, then transfer to fridge & place in an airtight container.

ENJOY!

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Food Prep Tips – KEY to eating clean!!!

Food prep is a huge part of eating clean MOSTLY at your lunch time!  Here are a few reminder tips!

  • Hard boil a dozen eggs.
  • Steam 2 bags of kale.
  • Saute one head of chopped cabbage in coconut oil.
  • Roast diced squash.
  • Roast 6-12 sweet potatoes/yams.
  • Saute 2# of ground meat (beef, turkey, pork etc)
  • Slow cook 2-3# of chicken breasts or pork loin in the crockpot with sliced onion and peppers, a can of diced tomato and spices. Shred the meat when it’s done cooking.
  • Cook in a couple big batches. I do one big cooking day on Sunday and another small one during the week. The rest is heat and eat.
  • Make staple items like cooked veggies and meats which you dress up with different seasonings and spices.
  • Invest in an army of proper storage containers. It will keep food fresher longer than flimsy plastic wrap on top of a bowl! My favorite is Glasslock Snapware (online here or at Costco). It does NOT leak, and I prefer the idea of heating up glass better than plastic.
  • Wash and prep produce as soon as you get it home from the market (ex: slice or dice peppers, dice onions, etc) and store in individual containers.
  • Portion out all lunches, for example, for the week at one time.
  • Freeze extra portions if you make too much (works especially well for crock pot or casserole type recipes).
  • Keep a running shopping list on your phone so you can easily edit.
  • This sounds obvious, but don’t do a task twice if you don’t have to. Go through 6 hard boiled eggs a week? Do it all at once instead of 3 now and 3 mid-week. Learn what quantities work best for you and stick to them so you can go on autopilot at the market.

Devote a few hours one afternoon each week to food prep.  It gets a huge chunk of the week’s cooking out of the way!!!  These tips will help make your life easier and eating clean a guarantee!   Try some of these if you’re feeling stuck in a rut!

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Spaghetti Squash Goodness – who needs noodles???!!!!

I made spaghetti using spaghetti squash as our noodles and it was AMAZING!  I have been doing this for years and tonight I was reminded how yummy it is!!!

Ingredients (including turkey burger & spaghetti squash)
Squash5
Cook upside down at 375 for 45 minutes.  Take out of oven once it’s squishy on top.
Squash4It will look like this once it’s done.  A fork will scrape out the insides like noodles. Squash2Homemade spaghetti sauce that only took a few minutes and did NOT come out of a jar! Squash3END RESULT = YUM YUM YUM!!! Squash1Ingredients:
1 spaghetti squash
1lb turkey burger
Coconut Oil
1 onion
10 cloves of garlic
1 orange pepper (or color of choice)
3 zucchini
4-5 heirloom tomatoes
4-6 chopped mushrooms
Lots of fresh basil
Salt / Pepper
Organic garlic salt

Cook your spaghetti squash on a cookie sheet for 45 minutes at 375 or until squishy on top.  Turn it over once it’s out of oven as it’s SUPER hot.  In meantime put a spoonful of coconut oil in a pan and sauté chopped onion, garlic & bell pepper.  Add in turkey meat and brown.  Chop up and add the tomatoes, zucchini, mushrooms & basil.  Season GENEROUSLY with salt, pepper & garlic powder or salt.  Put a lid on it and let it simmer for 4-5 minutes.  Use a fork and scrape out the squash like noodles.  Serve the meat sauce on top.  Top with nutrition flakes (if desired) which will resemble parmesan cheese.
ENJOY!!!

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Amy Approved Muffins – when you are CRAVING bread!

Muffins2

These tiny muffins are a perfect on the go snack, a treat with your coffee AND will satisfy your sweet bread craving!!!  This muffin tin I bought years ago at a Pampered Chef party but I am sure you can also find them at Marshall’s, Target, Bed Bath & Beyond etc…

This specific batch I used my good old Amy Approved Banana Bread recipe, omitted the orange (I was out) & added frozen cranberries.  I actually halved the batch because I wanted only enough for this pan.  They turned out AMAZING, satisfying and Charly approved 🙂

Happy Healthy Fit Friday!!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods

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