Posts Tagged ‘Paleo’

Crock Pot Meals

I have had a lot of clients ask for more crock pot recipes so I thought I would do a quick post on my favorites.  Crock pot meals are KEY for busy evenings and make clean eating possible.  Staples for us are homemade turkey or bison veggie chili, tri-tip, whole roasted chicken, homemade bone broth chicken soup, shredded chicken & shredded pork.  I also found a website that has a TON of Amy Approved recipes that probably have a lot more flavor than mine 🙂

  1. Turkey or Bison Veggie Chili – MY FAV!!!  I whip it up on my morning break, toss it into the crockpot on medium all day.  It makes for a warm, satisfying meal and amazing lunch leftovers!  HERE is the recipe.  This link I made it on the stove top but just throw it into your crock.
  2. Tri-tip – EASY!!!  Take a FROZEN (yes no prep!) tri-tip, rinse with water, place into your crockpot, smother with garlic, chopped onion, organic garlic salt, salt & pepper & 2 inches of water and turn on HIGH for 8-10 hours.  When you get home take out your salad (ALWAYS have a big salad & dressing made up in the fridge like THIS one).  Take out the Trader Joe’s microwaveable rice which is done in 3 minutes (I prefer you make rice on the stovetop but sometimes this is a lifesaver) and SERVE DINNER.  You can meat, LOTS of salad and about 1/4 cup rice with coconut aminos on top.
  3. Take a WHOLE chicken, take out the gizzards and place BREAST DOWN into your crockpot.  Season with minced garlic, salt, pepper, organic garlic salt and anything else you desire.  Cut an orange into wedges and squeeze 1-2 onto the chicken and stuff them inside.  Cook the chicken for 6-8 hours.  You do not need any water as it will make it’s own juices.  When you get home take out your salad (ALWAYS have a big salad & dressing made up in the fridge like THIS one).  Take out the Trader Joe’s microwaveable rice which is done in 3 minutes (I prefer you make rice on the stovetop but sometimes this is a lifesaver) and SERVE DINNER.  You can meat, LOTS of salad and about 1/4 cup rice with coconut aminos on top.  If not in the mood for salad blanch a batch of asparagus.  Boil 2 inches of water, trim the asparagus and toss them in for 3 minutes or until the water turns green.  Strain, top with a generous amount of salt and juice of a lemon.  SERVE!!!
  4. Bone broth chicken soup – after your chicken dinner take off all the leftover meat and put in glass container in fridge.  Put the bones, gizzards, skin etc BACK into the crockpot, add water almost to top, ACV (bragg’s raw), salt & pepper.  Cook overnight.  In morning strain out “junk”, put broth back into your crock pot and throw in chopped carrots, celery, onion, garlic, mushrooms (whatever you enjoy in your chicken soup – even frozen veggies are fine) & leftover chicken.  Add a tiny bit of rice.  Cook until you get home and WA-LA – you have BONE BROTH chicken soup that is amazing for your gut!!!
  5. Shredded pork or chicken.  Take frozen or fresh chicken breasts or thighs OR a whole pork and set it into crockpot with minced garlic and chopped onion.  Season with ANY organic spices.  I prefer organic garlic salt, onion powder, salt, pepper, organic cilantro etc…  Add about 2 inches of water and cook on high for 6-8 hours.  At dinner time take a fork and SHRED.  You can make lettuce wraps (romaine) topped with salsa & avocado (corn tortillas for your family) or put shredded meat on top of a salad.  The possibilities are endless and the meat makes for great lunch leftovers.

I CHALLENGE you to try all of these recipes and report back!!!  Remember that clean eating is NOT hard if you stick to the basics that you know and enjoy.

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Client Success!!!

holidayThis is exactly what my client did…  She put her “wishes” into action and wait until you read her results!!!  This girl was a client of mine years ago and 8 weeks ago contacted me to start training her again.  She came back with fire, motivation, self discipline and a desire to make these changes a LIFESTYLE not a quick fix.  We agreed to train twice a week, made a nutrition plan, implemented it and here are her results:

8 weeks
7.8lbs LOST
BMI down 1.4 points
4″ LOST
Body Fat DOWN 5.8%

What is she doing that others are not??!!!  FOOD PREPPING.  She works 12 hour shifts so her schedule is very demanding.  She takes two days a week and prepares her meals, puts them in glass containers (portioned correctly) and freezes most of them.  Is this easy?  YES – once she nailed down the simple meals that she enjoys she stuck and is sticking to the basics.

I know this can be tricky when you are preparing meals for your entire family, but it’s do-able!!!  I food prep for my breakfast, lunches & snacks on Sunday’s and then keep our dinners very simple and have a few crockpot staples that work for busy evenings.  Please let me know how I can help you achieve your health & fitness goals.  Taking care of YOU first will make you a better person, friend, husband, wife, daughter, son, boss, c0-worker etc.  Food doesn’t have to be stressful or complicated.  Just stick to the basics of WHOLE FOODS cooked simply.  See Amy Approved for lots of recipes!!!!

I am proud of you miss anonymous client!!!!!!  KEEP UP THE AMAZING WORK!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Meatballs = Clean Protein & AMAZING Leftovers!!

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I used our favorite turkey burger recipe and made a batch of meatballs for dinner tonight.  They were very moist, the perfect size (I ate 3!) & are stored away in fridge for clean lunches!!!  I paired them with a Napa cabbage salad (made a huge one so I have leftovers) with vinegar & homemade sweet potato fries (Charly’s fav!).  I also served sauerkraut on the side because I aim to get fermented foods into my body once a day.

HERE is the recipe I used for the meatballs.  It’s key to grate the onion & apple into the meat mixture.

Ingredients:
1lb organic turkey burger
1 egg
1-2 small apples grated
1/2 onion grated
3 or so garlic cloves grated (I used minced)
Handful or so of gluten free oats
Coconut aminos
Salt / pepper

Mix the ingredients in a large bowl.  Use a large scoop & make small balls in a cake pan.  Add about 1/4 inch of water, cover with tin foil & bake at 400 deg for about 1 hour.  The last ten minutes or so take off the tinfoil to brown.

Eating clean is NOT hard!!  It takes a bit of prep but when you make large portions it ensures your lunches are clean, balanced & EASY!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods

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The perfect winter side dish 🎄🍁🎉❤️

Roasted acorn squash with a balsamic honey glaze 🎉👍🏼

It sounds fancy but it’s not at all.  Cut your squash in half & scoop out seeds.  Turn the squash so the skin is up & cut skinny slices.  Lay on baking sheet & lightly coat with avocado or coconut oil & salt.  Bake for 45-55 min at 400 deg.  About 20 minutes before squash is done take a small sauce pan and melt some honey, balsamic vinegar & salt.  Whisk until it thickens.  Once squash is done put it onto a plate & drizzle the glaze on top.  Eat it in a similar way you would ribs 😍

Ingredients:

1 acorn squash

Avocado or coconut oil

Salt

Honey 

Balsamic vinegar 

ENJOY!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods 💚🌺

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thanksgiving4The holiday season is HERE!  Let the craziness begin.  I LOVE LOVE LOVE this time of year.  It’s crazy, fun, festive, busy, full of love & family time.  It’s easy to get caught up in the craziness of it all so remember to SLOW DOWN and be GRATEFUL for everything that surrounds you TODAY.  It’s easy to always want “more”, to be 5lbs thinner, to want those expensive jeans etc…  Sit down and be THANKFUL for everything that surrounds you TODAY.  I believe that the universe is a powerful tool so it’s important to tell the universe what it is you want but also to thank the universe for your blessings.

What are you eating at your Thanksgiving table???  We are making a Paleo Thanksgiving dinner that will include:

Turkey
Ham
Paleo Stuffing (I don’t have this recipe written but google it – YUM),
Mashed Sweet Potatoes
Homemade Cranberry Sauce (I use coconut sugar, cranberries, apple & water),
Fermented Sourdough Bread
Something green – not sure what…
Paleo Pumpkin Pie (YES Ben adds dairy whip cream!)
Another dessert – not sure what yet…

Tips for holiday eating:
*SKIP THE BREAD!!! (unless you have fermented sourdough bread!)
*Have one plate of food (YES anything you want) but don’t go back for seconds
*Only have a few bites of dessert
*MOVE – get up before the craziness begins and MOVE
*Don’t overindulge in the appetizers.  Save your appetite for the meal
thin-thanksgivingI am starting my day with a  run and a quick circuit.  What are your workout plans?  Get in my Thanksgiving circuit !!!

ThanksgivingBe grateful for everything that surrounds you TODAY!!!!  Happy Thanksgiving & CHEERS to a wonderful holiday season.  LIFE IS GOOOOOOOOD!!!!
Xo

Amy Approved = Creating Harmony Through Fitness & Whole Foods

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Amy Approved Pumpkin 🎃 Pie 😍🎉

Charlys school is having a Thanksgiving feast and I want her to be able to take part.  Being she is gluten, dairy, soy free I tested a Paleo pumpkin pie and it was a WINNER!!! 

CRUST:

FILLING:


Amy Approved = Creating Harmony Through Fitness & Whole Foods 🍏🍋

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Amy Approved Stew!!!

I was CRAVING the kind of stew that I had growing up SOOOOO I made up my own recipe and it was so good I have to post it on Amy Approved!!!  Before I begin please note that this IS husband and Charly approved!  (YEAH).  I am a red meat diva (gristly meat scares me…) SOOOO filet it is!!  Please feel free to use stew meat or whatever you prefer, but always opt for GRASS FED.

Ingredients:
2 grass fed filet’s (probably close to 1.5lbs)
1/2 stalk celery
3 large carrots
1 large sweet potato
1 onion
Garlic
1 can organic full fat coconut milk
Avocado oil or coconut oil
Salt / pepper

Sauté the chopped onion, garlic, celery & carrot’s until tender in a tiny bit of avocado or coconut oil (3-4 minutes).  Add the chopped filet & sauté (I used my soup pan for all of this) until browned.  Add the chopped sweet potato, canned coconut milk & spices.  Stir and add water as needed.  Simmer for 1-2 hours or until the potatoes are tender.  Cool & ENJOY!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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A HUGE Salad = Leftovers!!!

cabbagesaladI just prepped a HUGE cabbage, lettuce, kale salad.  I am pairing it with bbq’d chicken thighs, corn on cob & baked sweet potato fries.  Leftovers are key to eating clean lunches.  Make an extra big dinner tonight and enjoy the leftovers.  What’s for dinner???

Salad Ingredients:
1 head organic napa cabbage
1 small head romaine lettuce
6-8 kale leaves (tear off stems)
2 grated carrots
1 small pear
1 small apple
1/4 cup or so of sprouted pumpkin seeds
2-3 stalks of celery

Dressing:
Avocado oil
Local raw organic honey
Organic mustard
Salt
Juice of a lemon

Chop up all salad ingredients, whisk salad dressing, toss & serve.  The dressing lasts for a few days in the fridge in a glass container.

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Paleo Wraps – Yahoooo!

   
   
These wraps are my new obsession!!!!  I don’t ever get to eat wraps due to my gluten sensitivity so it’s like Christmas when I find something that is clean and that works for my gut!  They do not break while eating, do not need to be refrigerated and have a coconut flavor which is delicious.  WIN WIN WIN!  I found them on Amazon.com.

In my wraps today (I ate 2!)I had: leftover salmon, my avocado spread (see below for my avo dressing), garden tomato & spinach.

Avocado Spread

Amy Approved = Creating Harmony Through Fitness & Whole Foods… 

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Have Leftover Salmon?? 

  
Salmon Cakes!!!! These babies are AMAZING!!!!  I ate them with a cucumber, tomato, onion salad & steamed broccoli.  AWESOME CLEAN dinner!!! 

Ingredients:

Leftover salmon

1/2 onion grated

1 egg

Dash of coconut garlic sauce

Dash of coconut aminos 

Salt & pepper

Organic coconut oil (to fry)

Take your leftover salmon & add all of the above ingredients.  Make into patties & fry them in coconut oil on your griddle.  Flip when brown & ENJOY!!! 

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