Personal Training & Nutrition Coach

Fall is in the air (well not really on the Central Coast…but a change of weather is!) so adding pumpkin to your recipes is a MUST!!! I typically keep it simple and stock my pantry with organic canned pumpkin (not to confuse this with pumpkin pie mix) so I can quickly and easily add pumpkin flavor to my recipes! Pumpkin is an easy replacement for eggs (1/4 cup pureed pumpkin = 1 egg) but you can easily add eggs for a boost of protein, if you do this I would suggest adding a big more flour for desired consistency.

I apologize that I do not measure. Please use your own judgement and make your batter the consistency of any traditional waffle batter.

**Makes 4 large waffles

Ingredients:
1/2 ish can organic canned pumpkin
2 bananas
2 tablespoons high quality olive or avocado oil
1-2 tsp organic Ceylon cinnamon
Dash sea salt
Dash organic vanilla extract
1/2 tablespoon baking soda or powder
Organic corn flour
Organic rice flour
Organic oat flour
Dash of organic maple syrup or raw honey (optional)

Preheat your waffle iron. In your Kitchen-aid mixer (or by hand) mix the pumpkin, bananas, oil, cinnamon, salt, vanilla and honey. Slowly add a bit of each flour & the baking soda. I like the grittiness of corn in mine so I started with that flour and added a bit extra. Continue to watch your mixture to assure it’s has the consistency of traditional waffle batter. Spray your waffle iron with avocado spray oil or use a paper-towel to coat ghee or coconut oil. Cook until golden brown – serve HOT!!!

These “corn” waffles were inspired from a backpacking trip I went on in Big Sur this past spring. When we got out of the woods (dirty & hungry!) we stopped in Cambria at the most fabulous little outdoor cafe that served GF, DF, soy free UNPROCESSED corn waffles. They were EPIC (and purple) so this past weekend I re-created them to the best of my ability adding my own “twist” of pumpkin!!!

ENJOY!!!

Amy Approved Fitness
Lean, Fit, Confident, Strong

Follow us on Facebook!
Follow us on Instagram!A

Share on Facebook

Tweet This Post

These easy, healthy, high protein and gut friendly gummies are a hit in my house!!! The grass-fed gelatin has a unique combination of aminos acids and has been shown to play a role in joint health, brain function and may improve the appearance of skin and hair. “Sneaking” this into your families diets is a genius idea!!!

Ingredients:
1 cup 100% fruit juice or 2/3 cup fruit puree and 1/3 cup 100% fruit juice (make sure only ingredient is “apples” or “oranges”.
8 tsp grass fed gelatin (I found the above one on amazon)
2 tablespoons raw organic local honey (optional)

Supplies:
Small saucepan
Silicone mold or 8×8 glass pan (I bought molds on amazon)
Baking sheet (if using mold)
Small measuring cup
Pyrex measuring cup (for easy pouring)
Whisk
Spatula

Instructions:
1. If you’re starting with whole fruit, make puree by blending fruit in a blender. Then measure fruit puree into the pyrex first. Add honey if using.
2. Measure juice into a small sauce pan and turn the heat on medium low. Add the gelatin and whisk constantly. Bring the mixture to an almost simmer – you want it to be definitely warm but not hot, to the touch – about 3 minutes. The liquid should be opaque or clear and the gelatin should be completely dissolved before proceeding.
3. Add the juice / gelatin mixture to the puree (if using) in the pyrex with the spout. Whisk to combine juice / gelatin with puree and/or honey, if using.
4. Place the mod on the baking sheet. Pour mixture into the molds, but do not overfill them. Alternatively, pour the mixture into the 8×8 glass pan.
5. Place the entire baking sheet with the mold on top, or the glass pan, in the freezer for 20 minutes.
6. Pull the gummies out from the freezer and pop out the molds. Store in a glass jar in fridge for up to 2 weeks.

Amy Approved Fitness
Lean, Fit, Confident, Strong

Share on Facebook

Tweet This Post

I am a huge ceviche fan but have never made it myself simply because it terrified me!!! My client Nancy gave me not only the recipe but the confidence to try and it was a HIT!!! I used frozen halibut (unthawed it that morning) and a combination of lemons and limes. I found that my limes weren’t yielding much juice so meyer lemons were needed to cover the fish to assure it was “cooked”! I served the ceviche with corn tortilla chips and the next day for lunch I put it over a bed of zucchini noodles. DELICIOUS and very Amy Approved!!!

Ingredients:
1 halibut filet
Juice of 7-10 limes and/or lemons
Chopped tomatoes – Nancy recommends romas so you can get most of the seeds out
Fresh chopped cilantro
Fresh chopped cucumbers
Fresh chopped red onion
Salt / pepper

Chop the halibut into bite sizes pieces and squeeze enough citrus to cover the fish. Let the fish marinade for about 25-30 minutes stirring occasionally. Dump out excess juice then add in your chopped cilantro, onion, cucumbers, tomatoes, salt & pepper. Mix well and serve with organic tortilla chips.

ENJOY!!!

Amy Approved Fitness –
Lean, Fit, Confident, Strong

Follow us on Facebook!
Follow us on Instagram!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

Share on Facebook

Tweet This Post

Ingredients:
2 bananas
2 apples (blended)
1 tsp ceylon cinnamon
t sp organic almond or vanilla extract
1 cup flour of your choice (we used 1/4 cup buckwheat, 3/4 cup rice & a dash of coconut flour to thicken)
1/4 cup ish honey
2 tbsps organic brown sugar
Dash sea salt
Dash baking soda

Preheat oven to 375. In your Kitchen-aid mix the bananas, cinnamon, vanilla, salt, brown sugar & honey. In your Vita-mix blend the apples until almost smooth (you can use use peels) and pour into batter. Mix in the flours & baking soda and stir well! Bake for 35-45 min or until a butter knife comes out clean! It takes longer than you would expect to get the middle done!

ENJOY!!!

Amy Approved Fitness –
Lean, Fit, Confident, Strong

Share on Facebook

Tweet This Post

I apologize I don’t have a photo for these but once I get one I’ll add it!! This past weekend I blended a pear (apple works too) or two into my usual banana oat bar recipe and it tasted AMAZING!!! I don’t have exact measurements for you so please make these yours!!!

Ingredients:
3 ripe bananas
2 pears
1 tsp pure vanilla extract
2 tsps ceylon cinnamon
1/4 – 1/2 cup buckwheat flour (buy it whole and you can make it into flour in 15 sec in your Vita-mix)
2 ish cups GF sprouted oats
**optional – 1/4 cup coconut oil or nut butter
**optional – 1/4 cup raw organic honey

In your Kitchen-aid blend your bananas, vanilla & cinnamon. In your Vita-mix or blender blend your pears (take out seeds) until almost pureed (but not quite) & add to your mix. In your Vita-mix blend the buckwheat flour & add. Slowly add the oats until desired thickness (think cookie dough). Press into an 8×8 baking dish and bake for 15 min at 350 or until golden brown on top.

If you want them sweeter definitely add the honey. Let me know what you think!!!

Share on Facebook

Tweet This Post

Ingredients: 
3/4 cup organic crunchy peanut butter (I only had creamy so I added a few sprouted brown rice puffs)
1/4 cup honey
1/3 cup coconut flour
Pinch sea salt

For the chocolate coating: 4 oz dark chocolate or dairy free chocolate chips
1 teaspoon coconut oil

1.  In a medium bowl or kitchen-aid, mix together the peanut butter, honey and a pinch of sea salt.
2.  Add in the coconut flour gradually – starting first at 1/4 cup then adding about a tablespoon at a time until the consistency is “dough” like.
3.  Use your hands to form small balls, put them on a cookie sheet lined with parchment paper and freeze for about 30 minutes.
4.  Melt the chocolate and coconut oil (I use a double boiler but you can also use a small pan sitting in a big pan of water) until it’s a creamy consistency.
5.  Use 2 spoons to dip the balls into the chocolate.  Put them back onto the same baking sheet and once they are all coated put back into the freezer for a few minutes.  Once they are hard put them onto a plate, ziplock or glass container and store them in the fridge or freezer.

Happy Holidays!!
ENJOY!!

Share on Facebook

Tweet This Post

If you go to a traditional juice bar “acai bowls” are a SUGAR bomb x 10, but if you make your own (and skip the sprinkles :)) you can cut the sugar load and feel like you are having a treat all at the same time! The key is to make a smoothie base you enjoy. Today’s was (made for 3) a frozen banana, 1 cup ish of frozen blueberries, a few frozen strawberries, a dash of Vega vanilla protein powder, about 1/2 cup of my homemade almond/cashew milk and enough water to help me blend but keep it thick. You can easily toss in spinach and you wouldn’t even taste it! For the toppings you can be creative but we enjoy chia seeds, homemade granola, unsweetened coconut flakes, sprouted nuts or seeds and for missy I sometimes add a few dairy free chocolate chips.

I am extremely passionate about feeding our children WHOLE UNPROCESSED foods that nourish their bodies and feed their minds to grow and prosper. I typically keep Charly gluten, dairy, soy, food dye & processed food free. I am not 100% and we have found a balance but I am committed to leading by example to show other parents and children that it’s not hard. The above photo may look like an add for a sprinkle company but it’s not! I just want to show that in 1 day on Amazon I ordered 3 different kinds of sprinkles (thank you @supernatural) that are dye & soy FREE. Keep meals FUN for your kids. Put out the toppings and let them choose what THEY like, but only put out WHOLE FOOD options. Your kids only eat what you buy & prepare for them so think twice when you are in a fast food line and triple read a label when you are opening a package for them. Let our children grow, thrive and educate them that whole food nutrition will help to build their muscles stronger and their minds brighter.

Share on Facebook

Tweet This Post

If you know me well you know household is a sucker for the combo of peanut butter and honey mixed together 🤩. This recipe from @caracomini looked amazing so I had to try it!! WARNING – it’s super sweet and calorie dense! A small bite is all you need 🙌🏼😎.

Ingredients:

1/2 cup raw organic honey
1 1/4 cup organic peanut butter
1 teaspoon vanilla (optional)
1 1/2 cups gluten free rolled oats

1. Over medium heat, heat the honey to a boil in a medium saucepan, and continue cooking stirring occasionally over medium heat, for about 3 minutes. Honey will be bubbling and starting to darken.
2. Turn off heat and add the peanut butter & vanilla. Allow the pan to sit still or until the pb becomes softer and stirs easily into the honey.
3. Add in oats while stirring with a wooden or silicone spoon and continue until well mixed which takes a few minutes.
4. Dump the mixture into a glass dish and use your fingers to press down & form it. If you wish you can cut them into 16 even squares (if you use a square pan). The bars will firm up as they cool.
5. Allow bars to cool to room temperature, and then store in an airtight container (I’m choosing fridge) for up to 5 days, but they will also freeze well up to 6 months!

1 bar (180 calories, 11g fat, 2g saturated fat, 99mg sodium, 183g potassium, 18g carbs, 2g fiber, 11g sugar, 6g protein)

ENJOY!! 🙌🏼

Share on Facebook

Tweet This Post

This chicken dish made such AMAZING salads for dinner that I’m already excited about the leftovers!! I used 2 packs of organic chicken breasts from Costco.

Ingredients:
4 ish large organic large chicken breasts
1 large onion
1 tablespoon garlic
Juice of 1 large orange
3 tablespoons organic Dijon mustard
1 tablespoon organic non-gmo corn starch
Salt / pepper
Avocado or algae oil

Saute the diced onion, garlic and chicken in a pan and season with salt & pepper. Turn the heat down to medium, put the lid on and “steam” the chicken just a bit. In the meantime, whisk the juice of 1 orange, mustard and corn starch in a separate bowl. Add the mixture to the pan and stir well to combine. Turn the heat to high and let the juice boil into the chicken. Once the dish starts to thicken use your spoon to scrape the bottom and keep the chicken rotating. Turn off the heat and serve warm! Be careful not to dry out your chicken.

This dish would be AMAZING on top of my cabbage salad!! I hope you enjoy this recipe as much as we did!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

Follow us on Facebook!
Follow us on Instagram!

Share on Facebook

Tweet This Post

In this photo I used 2 heads of green cabbage. Tonight we are having taco bowls and this is the perfect addition to that meal!

Ingredients:
1-2 head green cabbage
Juice 1-2 lemons
2 tablespoons avocado, olive or algae oil
Sea salt as desired

Cut the cabbage into thin strips, add the lemon, oil, salt and mix well. Let the salad sit in the fridge for 30 min before serving.

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

Follow us on Facebook!
Follow us on Instagram!

Share on Facebook

Tweet This Post