Posts Tagged ‘Vegetables’

Amy Approved PIZZA???!!!


YEP it’s true…There IS Amy Approved Pizza! It’s grain free & pretty darn good! Give it a try!!

Prep Time: 5 min
Cook Time: 25 min
Serves: 1

Ingredients
  • ½ cup almond meal
  • ¼ teaspoon salt
  • ½ teaspoon each dried basil and oregano
  • ¼ teaspoon dried thyme
  • 1 teaspoon olive oil + extra for greasing the pan
  • 1 large egg
  • ⅓ cup tomato sauce
  • pizza toppings of your choice
  • optional: grated Parmesan cheese
Instructions
  1. Preheat oven to 325 degrees Fahrenheit. Line a baking sheet with parchment paper and lightly grease with olive oil.
  2. In a medium mixing bowl, combine almond meal, seasonings, olive oil, and egg. Spread the dough thinly on the parchment paper until it is 8 inches in diameter. Bake for 10 minutes. While it bakes, sauté toppings if desired.
  3. Remove crust from the oven and add tomato sauce and toppings. Bake for 15 minutes or until crisp.

Thanks to Humble Foodie for this pizza recipe!!!

AmyApproved = Creating Harmony Through Fitness & Whole Foods!!

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Butternut Squash Fries

Butternut squash fries recipe

Serves 2 to 4
Prep. Time: 5 to 10 min.
Cooking Time: 25 min.

Ingredients

1 large butternut squash;
¼ cup of olive oil or coconut oil;
2-3 tsp. fresh dried herbs of your choice; (optional)
Sea Salt and freshly ground black pepper to taste

Preparation

  1. Preheat your oven to 425 F.
  2. Cut the butternut squash in two and remove the seeds. Wash the middle and cut away the peel. Then cut the squash in wedges or sticks in your favorite size.
  3. In a bowl, evenly coat the butternut squash fries with the oil and the spices.
  4. On a baking plate, place the fries evenly on a single layer. You can place a piece of parchment paper between the cooking plate and the fries if you don’t want them to stick to the plate.
  5. Roast for 20 to 25 minutes or until golden and crisp.

Thank You to Paleo Diet Lifestyle for this great recipe!!!

AmyApproved = Creating Harmony Through Fitness & Whole Foods!!

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Roasted Salmon & Vegetables with Coconut Aminos

Roasted salmon  and vegetables gently seasoned with coconut aminos, garlic and green onion is a  delicious, nutritious meal that’s on the table in thirty minutes flat. The  salmon will be moist and tender, the beans and bell peppers crisp and fresh and  the mushrooms soaked with the sweet-salty umami  flavor of coconut aminos.

What makes this meal so quick and easy is that everything’s seasoned the  same, goes in the oven at the same time and comes out of the oven at the same  time, too.

 

Buying individual salmon fillets of the same weight and thickness makes it  easy to gauge when the salmon is perfectly cooked. For a 1 to 1 1/2 inch thick  fillet, this means 10 to 12 minutes. That’s just enough time to set the table.  It’s also just enough time to cook crisp-tender veggies that haven’t lost their  fresh flavor or vibrant color.

Make this meal again and again, using a new combination of vegetables each  time. Bok choy, thinly sliced cabbage, carrots and zucchini are all delicious  options.

Serves: 4

Time in the Kitchen: 30 minutes

Ingredients:

  • 1/4 cup coconut aminos
  • 1 tablespoon toasted sesame oil (15 ml)
  • 1 tablespoon olive oil or coconut oil (15 ml)
  • 3 green onions, roughly chopped
  • 2 to 4 cloves garlic
  • 4 (6-ounce) center-cut salmon fillets (170 g each)
  • 3/4 pound green beans (340 g)
  • 1 pound mushrooms (try a blend of cremini and oyster), roughly chopped (450  g)
  • 3 red bell peppers, thinly sliced (seeds removed)
  • Sea salt and freshly ground black pepper

Instructions:

Preheat oven to 450 ºF (232 ºC).

Place three rimmed baking pans in the oven to heat up. One needs to be just  large enough to hold the salmon, the other two will be for the vegetables. The  more spread out the veggies are, the faster they will cook.

In a blender, combine the coconut aminos (or tamari) and the oils, green  onions and garlic for about 25 seconds, until the green onions and garlic are  very finely chopped.

Pour 1 tablespoon (15 ml) of the sauce into a small bowl and then brush it  onto the salmon pieces.

Combine the green beans, bell peppers and mushrooms in a large bowl. Pour the  remaining sauce on top and use your hands to toss the veggies until well  coated.

Take the hot pans out of the oven. Set the salmon pieces in one of the hot  pans. Spread the veggies out in the other two pans. Place all the pans in the  oven.

Bake for 10 to 12 minutes or until salmon reaches desired doneness.

Sprinkle sea salt and black pepper over the salmon and veggies to taste.  Serve with additional coconut aminos or tamari on the side for additional flavor  if needed.

Thanks to Mark’s Daily Apple for this amazing recipe!!!

AmyApproved = Creating Harmony Through Fitness & Whole Foods!!

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Today’s Harvest from our Winter Garden!!!

Harper Harvest is rockin’!!!!  Today we (OK…I mean BEN) harvested both these amazing Brussels Sprouts & Carrots!!!!  LOVE!!!!!!

I can’t wait to make my sauteed Brussels Sprouts!

AmyApproved = Creating Harmony Through Fitness & Whole Foods!!

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Turkey Veggie Soup & Golden Globes = Love!!

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Ingredients:
1 lb ground turkey
4 carrots
1 red onion
1 whole celery stalk
1 cup frozen peas
15 chopped mushrooms
1 cup chopped kale
2 tbsp coconut oil
Salt / pepper
Onion powder
Garlic powder
Dried basil, cilantro & parsley
1 tbsp dried mustard powder

Sauté the chopped carrots, onion & celery in coconut oil until soft. Spice generously with salt & pepper. Add 2-4 cups hot water. In separate pan cook ground turkey until browned. Add turkey & peas. Stir well then add all spices. Bring to simmer & add as much water as needed. Add chopped mushrooms & kale. Simmer for a good 5 minutes & add more spices as needed.
Serve hot & enjoy!!!

AmyApproved = Creating Harmony Through Fitness & Whole Foods!!

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Busy Tuesday = Quick Clean Dinner

Up at 4:15am, ran my 6am circuit with 14 clients, trained 3 more hours at Kennedy then drove to SLO for my home client.  I made it home around 12:30 for lunch & a quick nap 🙂 Then to my office to ship 20 orders for ShapeItUp.  Soooooo by the time dinner rolled around I was exhausted.  I whipped up a quick Bison meatloaf and roasted veggies.  A quick, warm & simple fall meal.

Roasted Veggies

Butternut squash (I used half a container of the organic chunked ones from Costco)
1 carrot
Large handful kale
1 onion
1 portabella mushroom
Salt
Balsamic vinegar

Preheat oven to 400 deg.  Put chopped carrot & squash on baking sheet, lightly coat with grapeseed oil & salt.  Toss with hands & bake for 20 minutes.  In meantime chop onion, kale & mushroom and toss onto veggies at 20 min mark, add a little more oil & salt & bake for another 20 minutes.  Serve in bowl with a dash of balsamic vinegar on top.

Bison Meatloaf

1 lb Bison
1 egg
1/2 apple
1 small onion
2 tbsps mustard powder
Salt

Chop everything up, mix & put into a baking pan.  Bake for 30 min at 400 degrees.  Serve hot!

I served my dinner with sliced avocado & Bubbies sauerkraut.  ENJOY!

 Amy Approved = Creating Harmony Through Fitness & Whole Foods…

Amy Harper is a certified personal trainer and also owns a fitness superstore that can supply you with all of your fitness equipment needs.  Check out our site: ShapeItUp.com!!

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GREAT Sources of Carbs from Veggies!

Vegetables:
Thanks to Balanced Bites for this great list!

Item CHO g per 100g serving Fiber g per 100g serving CHO g per 1cup serving Portion Size Notes Other Notable Nutrients
cassava 38 2 78 1c= 206g Vitamin C, Thiamin, Folate, Potassium, Manganese
taro root 35 5 46 1c= 132g Vitamin B6, Vitamin E, potassium, manganese
plantains 31 2 48 1c= 154g (slices) Vitamin A, Vitamin C, Vitamin B6, Folate, Magnesium, Potassium
yam 27 4 37 1c= 136g (cubed) Vitamin C, Vitamin B6, Manganese, Potassium
white potato, peeled 22 1 27 1c= 122g Not much very high, some Vitamin C
sweet potato 21 3 58 1c= 328g (mashed) Vitamin A, Vitamin C, Vitamin B6, Potassium, Manganese, Magnesium, Iron (non-heme), Vitamin E
parsnips 17 4 27 1c= 178g (sliced) Vitamin C, Manganese.
lotus root 16 3 19 1c= 120g (sliced) Vitamin C.
acorn squash 15 4 31 1c= 205g Vitamin C.
onion 10 1 21 1c= 210g (chopped) Vitamin C, Potassium.
beets 10 2 17 1c= 170g (sliced) Folate, Manganese.
carrots 10 3 13 1c= 128g (chopped) Vitamin A, Vitamin K,
butternut squash 10 22 1c= 205g Vitamin A, Vitamin C
jicama (raw) 9 5 12 1c= 130g (slices) Vitamin C.
kohlrabi 7 1 12 1c = 165g Vitamin C, Vitamin B6, Potassium, Copper, Manganese
spaghetti squash 6 1 9 1c= 155g Not very many

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Garden, Vegetables, Juicing, Pulp, Chickens = EGGS!!

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The evolution of how the Harper’s get their eggs!

We grow the veggies in our garden, juice them for amazing vegetable juice, use the pulp to feed our chickens BOSU & Coco & they produce organic bright beautiful eggs 🙂

NO WASTING…Organic…Nutrient Full…Clean Eating!!

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