BUFFALO CHICKEN SPAGHETTI SQUASH BAKE

  
Ingredients:

  • 1 Large Spaghetti Squash ( or 2 Small )
  • Franks Hot Sauce
  • Extra Virgin Olive Oil
  • Garlic Powder
  • Crumbled Goat Cheese
  • 2 organic boneless skinless chicken breasts
  • Organic American Cheese Slices (I used Trader Joe’s brand) Or Mozzarella
  • 1 Large and 1 Small Bowl
  • Baking Dish
  • Aluminum Foil (Optional)
  • Nonstick Coconut Oil Spray

Directions:

  1. Rinse spaghetti squash and stab to allow air to vent. I cook my spaghetti squash in the microwave because it cuts the cooking time in half! Typically 5 minutes of each side does the trick.
  2. Carefully remove squash with an oven mitt and let sit to cool (it will be hot!!).
  3. Marinate chicken in hot sauce and grill until desired. Do not over cook chicken because it will be going in the oven later!   
  4. Once squash is cool enough, cut in half and scoop seeds.
  5. Rake squash with a fork in a large bowl and combine with 1/4 cup of crumbled goat cheese, 1 tbsp of olive oil, and garlic powder.   
  6. Preheat oven to 350 degrees and line baking dish with aluminum foil and/or nonstick cooking spray.
  7. Dice chicken breasts and toss with hot sauce in small bowl (hot sauce amount as desired).
  8. Add chicken to the large bowl of spaghetti squash and drizzle with hot sauce.
  9. Pour into baking dish and bake on 350 for 15 minutes.
  10. Carefully remove dish from oven and top with 1 slice of sliced cheese.
  11.  Broil until cheese melts and bubbles. 
  12. Remove from oven. Let sit to cool and serve!     

 

Serving 2-3

5 THINGS YOU NEED TO START DOING-TODAY

5 Things You Need To Start Doing—Today

• Consume complex carbohydrates throughout the day. Our bodies are extremely efficient at metabolizing carbohydrates for energy. Thus, it makes sense to consume complex carbohydrates (fiber and starches) throughout the day so that we have the energy we need to perform optimally as opposed to at night when we are most sedentary.

• Plan, plan, plan. Whether it’s planning and preparing meals ahead of time or planning workouts, planning is KEY to achieving our health goals. When we don’t plan, we set ourselves up to fail. Heidi Grant Halvorson, Ph.D. associate director for the Motivation Science Center at the Columbia University Business School and author of Nine Things Successful People Do Differently emphasizes focusing on what you will do rather than what you will not. Rather than focusing on what behavior needs to change, create a plan to replace that behavior.

• Choose whole foods. Avoid consuming processed foods whenever possible. Processed foods are packed with manmade chemicals and preservatives that are not natural to our body’s digestive and metabolic systems. Many digestive disorders, such as Irritable Bowl Syndromes, can be treated simply by consuming a whole foods diet.

• Avoid labeling foods as good or bad. Are you really going to never eat a slice of pizza again or be the person who refuses to eat their own birthday cake? Rather than putting foods off limit, consider what they do for your body. If they don’t do much aside from pleasuring the taste buds, limit them. Moderation is key. In fact, restrictive dieters are more at risk to develop binging habits.

• Reward yourself (but not with food, you aren’t a dog). Rewarding yourself for your accomplishments, big or small, helps to reinforce positive behavior. However, those rewards should not involve food which can counteract hard work. Treat yourself to a new workout shirt, a pair of dope kicks, a magazine subscription, etc. 

 

BUNLESS BEEF SLIDERS

Ingredients:
• 1lb 92% Lean Organic Beef
• 1/2 Bell Pepper
• 1/2 Zucchini
• 1/2 cup Cherry Tomato
• EVOO
• Pampered Chef Crushed Peppercorn and Garlic Rub
• Low Sodium Cheese (I did American because well, it fit my macros!)

Directions:
1. Finely chop veggies and sauté with 1 tsp EVOO until brown.
2. In a bowl, combine beef and seasoning.
3. Fold cooked veggies into meat and form in to mini paddies.
4. Sauté, grill, or bake burgers.
5. Once almost cooked add your chose of low sodium cheese.

IMG_1640

IMG_1643

PROTEIN PUMPKIN PANCAKES

2015/01/img_71391.jpg (31g protein per batch)

Ingredients:

  • 4 Egg Whites
  • 1Egg
  • ½ Banana
  • ¼ cup Steal Cut Oats
  • 1 tbs Almond Butter or Peanut Butter (optional)
  • ½ tsp Pumpkin Pie Spice
  • ¼ cup Organic Pumpkin Puree
  • 1 lg Frying Pan
  • Pure Maple Syrup
  • Olive Oil Spray

Directions:

  1. Grind oats in a mini food processor or blender.
  2. Add banana, eggs, spices, peanut butter, and pumpkin. Blend until consistency.
  3. Spray pan with olive oil.
  4. Turn stovetop to medium high and wait for pain to heat. Once hot, carefully pour small amounts of batter to make mini pancakes (the larger they are, the harder they are to flip).
  5. Once the pancakes start to bubble. Flip them. Approximately a minute on each side.
  6. Make sure to spray pan in-between so that they do not stick.
  7. Serve with pure maple syrup.

Servings vary.

ROSEMARY ROASTED POTATOES

Ingredients:

  • 1 lb Red Potatoes
  • 2 tbs Olive Oil
  • ½ tsp Sea Salt
  • ¼ tsp Fresh Ground Pepper
  • ¼ tsp chopped Garlic
  • 1 tbs Fresh Rosemary Leaves (if possible, otherwise use dried rosemary )
  • Olive Oil Spray
  • Directions:

    1. Preheat oven to 400 degrees.
    2. Rinse and cut potatoes into quarters.
    3. In a bowl combine, potatoes, olives oil, rosemary, salt/pepper, and garlic, and toss.
    4. Spray baking dish with olive oil and pour in potatoes.
    5. Bake for 45 minutes. Stir/flip after 30 minutes*
    6. Broil for an extra 5-10 minutes on high if you like them crispy like me 🙂

    3-4 servings

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    BAKED GOAT CHEESE BITES

    YUM

    Ingredients:

    • 4 ounce Goat Cheese Log
    • ¼ cup Whole Wheat Bread Crumbs
    • 1 Cage-Free Egg
    • Olive Oil Spray
    • Small Bowl
    • Baking Sheet

    Directions:

    1. Preheat oven to 350.
    2. Spray baking sheet with Olive Oil Spray.
    3. Crack and scramble egg in small bowl.
    4. Pour WW bread crumbs onto a clean flat surface.
    5. Slice off ¼ inch of goat cheese, dip in egg, and cover in WW bread crumbs. Goat cheese should be very cold!
    6. Place on baking sheet and repeat.
    7. Bake for 10-15 minutes.

    2-3 servings