So here it is, an easy mouth-watering combination of lean turkey with two of my faves, spinach and feta. Yes, I know it looks pink because it is raw. The husband said the photo looked like the balls had pink frosting on them. No, they are raw, ready to go in the oven. This is how it went down:
2 packages of lean ground turkey
2 cups chopped fresh spinach, I chopped in a blender in 20 seconds
1 small container of reduced fat feta cheese
1 tsp of garlic/parsley powder
salt & pepper to taste
Mix all of this up in a big bowl, use your clean hands because it is easier than using a spoon and you have to make balls anyway. Form into balls and place the balls in a lightly greased muffin tin. Bake at 350 degrees for about 25 to 30 minutes or until done.
They smell so good while cooking. Such a simple and delicious way to get lean protein, veges, and some yum yum with the feta.
Let me know how your balls turn out!
Eating clean is not complicated. What complicates the whole nutrition thing is the processed crap fake food that crowds the grocery stores and markets. I know you have heard the phrase “you are what you eat” right? Well, I believe this to be true. When I put processed foods in my body I feel sluggish, irritable, lethargic and I have zero energy. I often get asked at work from our members about what are good ideas for meals and snacks. My answer to them is of course, whole food. Then I get the usual blank stare like they do not know what that means. I then explain the whole thing about shopping for whole foods, you know, the perimeter of the store, checking ingredients, no packaged or fake food etc.. People complicate things too much. I always recommend keeping things simple. Cooking meals that are healthy and nutritious can be simple.
Here are my top 5 tips of simple clean eating.
1. Spend time in the produce section of the grocery or visit your local farmers market. Try new things.
2. Take time to read nutrition labels and especially the ingredients. If there is a huge list of ingredients, chances are it is processed so move on to something else.
3. If you do not have a crock pot, get one. If you have one, use it. There are tons of healthy recipes for slow cookers all over the web. I have a few here.
4. Do not fall for the flashy marketing on products in the grocery stores and markets. I know all the packages are screaming for us to take them off the shelf because they claim to be healthy, low-fat, low-sugar, 100 calorie, low sodium, heart healthy blah blah blah… but beware. I believe it is much safer and healthier to grab the fruits and vegetables that are sitting quietly in the produce section 🙂
5. Experiment with putting whole foods together for creating delicious meals. Do not over complicate it. For example; for dinner I can bake a piece of salmon, while at the same time roast asparagus and bake a sweet potato that I washed and wrapped in foil all in the same oven. It just takes a tiny bit of thought and planning.
So this morning I woke up feeling like I wanted pancakes. All it takes is a bowl, 3/4 cup brown rice flour, 1 egg, 1 scoop vanilla whey protein, 1/2 cup almond milk, stir, and cook in a skillet on medium high until golden. My topping is blueberries heated with a little butter and agave nectar. It took about 10 minutes for the whole event. This is my blueberry pancake breakfast today 🙂
I hope this helps if you are struggling with how to clean up your diet. Remember, we are what we eat so don’t forget about all the beautiful fruits and vegetables sitting peacefully in the produce. I would much rather be a colorful zucchini or broccoli flower than a chunk of Velveeta.
*Consult your physician before beginning any new nutrition or exercise program.
Yesterday was a full day in the kitchen. I felt like I was cooking Thanksgiving dinner for the Duggar family. Keep in mind it is only 3 of us in this house. Two humans and the dog will be enjoying every bit of this organized chaos I have created. Well, it is not chaos anymore, but if you could have seen me yesterday, I was a hot mess.
I decided to try my hand at meal preparation for the week to make the week a little less “in a hurry to get something or get somewhere fast”. Lately I seem to be in a hurry the majority of the time. I feel so unorganized to the point that it is giving me anxiety and making me nuts. So food prep began. Oh wait, first the day started at Wal-Mart, one of my favorite places (inserts sarcasm), then home to put away the perishables. Now on to Costco. I actually had to stop buying stuff because the buggy was hard to push, which by the way, one of my goals right now is to work on more strength training. Next, back to the house to begin prepping.
As usual I got side tracked by looking for something to eat, since the shopping took so long, it was past lunch when I got home. After I gobbled some food down, all of the madness began. I prepared my easy Chicken taco chili, salmon, roasted asparagus and brussels sprouts, sweet potatoes, boiled eggs for snacks, baked chicken, steel-cut oatmeal, and a new recipe I will share this week which I will call my protein pumpkin redheads 🙂 I also washed and cut lettuce for chicken taco salads, bagged washed spinach in individual servings for my protein smoothies every morning. Whew, I am stuffed just writing this. Here is the product.
Everything is not pictured. I was exhausted so I give applause to all you out there who have this prep thing down to a science. I am going to practice and I think if I stick with it, I will become more efficient.
I can’t wait to share with you what I have coming up this week at work. My LeanBody 30 Day Challenge I held at work last month was such a huge success, now we will begin LeanBody Challenge Part 2 tomorrow. Details are coming.
How do you feel about Meal Prepping? Thumbs up or down?
Dinner last night was prepared in 5 minutes. I mixed 1/3 cup of water with a packet of Grill Mates Zesty Herb seasonings (you could use italian seasonings) with 2 tbsp olive oil and 2 tbsp of apple cider vinegar. I place chicken breasts in a pan and snuggled some asparagus and carrots around the edges. I then drizzled the herb mixture on top of the whole dish. Ready to go into a 375 degree oven for about 30 minutes or until chicken is done. Quick and healthy 🙂
This pasta salad has to be one of the best tasting salads I have ever had. The best part, it is simple. These are the ingredients I used.
Of course boil your pasta. I was looking to find brown rice penne but the store I went to does not have it, so I used whole wheat penne. Place arugula, chopped onion, feta, a jar of marinated artichokes drained, and a jar of sun-dried tomatoes in oil drained in a large bowl. I did not measure ingredients I just eyeballed how much I wanted. I made a large bowl of salad because I want leftovers. It is best when all the ingredients marry each other if you know what I mean 🙂 Add cooked pasta and drizzle with a little olive oil, sea salt and pepper to taste and it is done. So flavorful!!!
What is on your plate today?
Well it is Fall ya’ll. Still feels like summer outside but inside my house, fall lingers in the air. I have been craving crispy fall air with pumpkin smells so I decided to try a new recipe. I got this recipe from www.michellemariefit.com . I changed a couple of things. This is just before they went into the oven.
2 1/2 cups of whole oats
1 cup plain Greek yogurt
1 cup pumpkin puree
1/4 cup unsweetened applesauce
1/8 cup organic honey
1 scoop vanilla protein powder
1 1/2 tsp baking powder
1/2 tsp baking soda
1 1/2 tsp pumpkin pie spice
1 1/2 tsp cinnamon
I did not use nuts but 1/2 cup walnuts could be used
Preheat oven to 350 degrees. In a large mixing bowl combine all wet ingredients and mix well. Add all the dry ingredients and mix well. Pour batter into a greased muffin pan. Sprinkle a little cinnamon on top and bake for about 20 minutes or until done.
These muffins are so satisfying, healthy and very easy for anyone on the go. Give it a whirl, and enjoy your Fall. What does your favorite season smell like?
Well we have all heard the saying “abs are made in the kitchen”. I would say I am in pretty good shape. I eat healthy, train hard and overall, take good care of myself. I started doing The Cellulite Project again just to stay on track with healthy eating and eliminating processed food completely from my diet so I will feel energetic and strong. I know I do not need to lose weight and that is not my goal if that is what you are thinking. However, I am not going to lie. Even though I am a thin person, I would like to see some cuts and definition in my abs and arms. I believe “abs are made in the kitchen” . I have a very strong core, but my hard work in the gym is hidden by some junky food effects from earlier this summer. I will put this theory to the test 🙂 I will continue my daily workouts along with following The Cellulite Project over the next 22 days and then I will snap another photo to show my progress. This is a photo of me and my abs taken yesterday.