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Toasted Oats & Coconut

4 Mar

A friend told me Toasted Oats do not bloat you. I was eating yogurt with berries one day and thought, ‘man, this is very plain tasting’ and thought about adding in more healthy macros and the two clicked. I prefer the honey and to have this POST workout….Post LIFTING to be specific or a really hard workout day of major intensity.

What You’ll Need:

1 cup Gluten Free Old Fashioned Oatmeal, Bob’s Redmill *GF optional
1 cup Unsweetened, Organic Coconut Flakes
Olive Oil Spray
1/2 cup to 1 cup (whatever serving size you want) Fage Greek Yogurt, Plain
*blueberries, honey, whatever you want to add to yours!

Take a cookie sheet out, spray with Olive Oil Spray so no sticking occurs and with edges so oats & coconut don’t slip off pan and place your oats and coconut on pan.

Bake at 300 degrees for 10-15 minutes, depending on how “toasted” you want your oats and coconut to be. Make sure you shake pan and move the oats and coconut around or else they will burn.

There is a great smell that comes from this….love the coconut toasting smell!

When finished, let cool and put all into a bowl and scoop out into 1/2 cups. I measure my macros and count my calories since I am working towards a goal and this is perfect because it will ensure you are getting 1/4 cup of oats and 1/4 cup of coconut, as long as you mix the two up completely after toasting!

Then, put in containers and take to work for a snack, add 1/2 or 1 cup Greek Yogurt and 2 Tbsp of honey or 1/4 cup of berries and you have a very great tasting snack, PACKED WITH PROTEIN (GREEK YOGURT), HEALTHY CARBS (OATMEAL), HEALTHY FATS (COCONUT) AND NATURAL SUGAR (HONEY OR BERRIES).

If you’re using the honey, this has a higher sugar content than berries, I would use this POST WORKOUT, when your muscles really need the glycogen, otherwise, if you use too much sugar, you will get a high spike of insulin, which is never the goal:)

Now you have a new snack!



Frozen Yogurt Apricot Cupcakes <3

3 Mar


Would you like some Baked Oatmeal to go with that Coconut?

9 Feb

I am going to have to toot my own horn now because I’m getting really, really, awfully good at this! 😉 This has topped my favorite baked oatmeal recipe so far.

I decided, hmm, coconut would be a great idea. Coconut is known to be a food high in Saturated Fat and this is true. I would just say, use this recipe in moderation, not as a staple. If you want to treat your family or yourself to an out of this world breakfast, this is it. Seriously, I’m still shocked the calories or fat is what it is…it tastes like heaven. The best part is the outside, where it is a bit brown and crunchy!

You’ll need:

2 cups Old Fashioned Oatmeal (I used Gluten Free, if you use GF Oats, make sure to add 1/8 tsp. Xanthum Gum)
1 1/2 cups Almond Meal
1/4 cup light brown sugar
1 tsp. baking powder
1 tsp. salt
3/4 cup unsweetened organic coconut flakes (I like organic best because it’s closer to the real thing and much more moist)
1/3 cup egg whites
1 egg
1 cup unsweetened almond milk (vanilla or plain, I used plain)
2 tsp coconut extract
1 tsp vanilla

Mix dry ingredients, add wet then pour into 8×8 square pan that has been sprayed with Extra Virgin olive oil pam or Pam

Bake 325 for 30-35 minutes.

Nutrition facts:
Serves 9
Calories 278
Carbs 26
Fat 16 Saturated fat 4grams per square
Protein 9


Fierce Super Bowl Snacks

3 Feb

Super Bowl. It takes me straight to beers, lots of men sitting around the tv, super fatty snacks, laid back atmosphere….my type of Sunday! Minus the beers and fatty snacks. So it’s about time we came up with some ideas to Lead the Way and take care of ourselves while at these parties. I’m going to one and I am saving my cheat meal for that day, but if you are not and want to be super healthy during the party, take any of these three snacks and you’ll be just fine!

For the sandwich fan:

Fresh, Crunchy & Plain Goodness Sandwich Bites

The amount of each ingredient will vary depending on how much you want to take. This recipe includes:
1/2 loaf of European Multigrain Bread (any multigrain bread, I feel this has the most buttery taste against the flavor of the topping). If you’re gluten free, you can get gluten free crackers and skip the bread.

If you’re gluten free, this is my cracker of choice. The Pecan ones are to die!
1 avocado
Extra Virgin Olive Oil
Balsamic Vinaigrette
White Wine Vinegar
Salt & Pepper
Plain Mustard *or you could spice it up, whatever you’d like
Lemon Juice
Sprouts *optional
Tomato *optional
AT THIS POINT< you can begin building from here. If you feel chicken would be great on these, go for it! I think rotisserie chicken would be great on top. Just an idea;)

Slice bread pieces into 3’s. Place on ungreased baking sheet and bake for 10 minutes at 350 degrees, or until slightly crispy.

Put sauce together by adding 1 TBSP Olive Oil, 1 TBSP Vinaigrette, 1 TBSP Mustard, splash of white wine vinegar, salt and pepper dash and dash of lemon juice. Whisk together.
When bread is complete, spoon or brush on top of bread a little sauce.

Add thinly sliced avocado and sprouts and you have your healthy sandwich!

and let me tell you, AMAZING!

If you’re a Dip Fan:
No Poblano Dip
Again, you can bring the Gluten Free crackers or just take the dip as is. It will be a healthy contribution.

The original recipe that is a dinner with a Poblano Pepper is located here *it’s kind of famous 😉

Your ingredients. Now, I tried to shred the chicken as I like that texture best with something like this. Garlic paste is above onions, about a tbsp.

Mix one container hummus with 1/2 chopped onion, avocado (can cut down to 1/2 if wanting to reduce fat) and garlic paste.

It’s a pretty awesome dip. Tons of flavor and hearty.

Tomato & Mozarella Skewers:

These are some of my favorite little appetizers that my mom makes for me.

Get 1 container of cherry tomatoes
1 package of mozzarella cheese *you can even get the little mozzarella balls if you’d like
Extra Virgin Olive Oil
Basil *optional
Salt & Pepper

Skewer the Mozzarella and tomatoes along with a little basil leaf *optional
drizzle olive oil and salt and pepper on top and your appetizer is complete!
Ok! I confess, I did not make these today for you, dang stock photos..but here is a perfect vision of what it looks like. You can even put the skewers in a bag and shake with the olive oil.


Not Just Any Cauliflower Mashed Potatoes Recipe

12 Jan

Trick the boys/men of the house into eating Cauliflower. I promise you this WILL become a staple in your house. We all know there are a lot of picky eater out there, me one of them! I’m not a huge fan of Cauliflower, never have been. BUT, I’ve really been giving a huge effort eating healthier and more quantities of vegetables lately.

You all know I do my best to stay away from Gluten and Dairy. I drink Unsweetened Almond milk with my protein powder when I do have a protein shake and I use it in place of milk in most of my recipes. So last night I had a head of cauliflower and I thought, rather than steaming it and eating it plain, I should try to create something better from it!

Here is what I came up with! To my surprise, these are my new staple!!
I am currently eating SIMPLE and many vegetables and no fat with carbs. Watching my timing and food combining, as well as only eating 3 times per day now. I am able to have these for dinner at night and I’m in love with them!

You’ll notice it says, Jalapenos are optional. IF you want a kick, go for the Jalapenos, and IF you don’t like flavor of Cauliflower, add Jalapenos. It gives a major kick but I personally like the mashed potatoes without, as I can taste the Cauliflower more in the regular version. Who would have thought Ashley’s taste buds would finally be growing up!

Enjoy Fierce Fighters!!

1 Head Cauliflower
1 small Yellow onion
2 Medium Red Potatoes
1 cup Unsweetened Almond Milk, Plain
1 tsp salt
1 tsp black pepper
1 tsp roasted garlic (optional…added soo much garlic flavor, it was amazing to mix that with the cauliflower flavor, they both stood boldly on their own)
OPTIONAL for heat, add 1/2 Jalapenos without juice

Steam Cauliflower that has been separated from its roots.

Put small yellow onion in water (or add tbsp. of olive I said, I’m not consuming fat together with carbohydrates, so I just put in water..also, omitting olive oil will cut some calories)and saute until soft.

Poke holes in both Potatoes and put in microwaves for 3 minutes, in bowl.

Put Cauliflower, sauteed onion, chopped potatoes, Almond Milk, pepper, salt roasted garlic in food processor and blend until smooth. There will be a tiny consistency where you should be able to see red skin.
Eat right away or put into container and save for week. This will be great for 3-4 servings….large ones:) I have not done the calorie count as of yet, but will add this when I complete it.

*Trust this dish as an amazingly healthy and sneaky way of getting your vegetables in a more traditional dish, but with no fats and healthy carbohydrates. Serve with lean protein:).

Pumpkin Protein Bars

29 Nov

Pam Olive Oil Spray

2 Cups Oat Flour

4 Scoops Vanilla/Cake Batter Whey Protein Powder (either/or)

1/4 Cup Splenda Brown Sugar

1 tsp. Baking Powder

1 TBSP Pumpkin Spice

1 TBSP Cinnamon

1 tsp. Nutmeg

1 tsp. Apple Pie Spice

2 Cups Pumpkin Canned *Unsweeteend, plain pumpkin

1 3/4 Cup Egg Whites

12 ounces Water

Combine all dry ingredients. Then add wet ingredients and blend with hand mixer if you have one.

Preheat oven to 350 degrees and Pam Olive Oil a rectangular pan. Bake for 25-30 minutes. They will be somewhat moist. *Refrigerate for a cool snack!

Makes 20 Squares

*NOTES-If you like things a little more dry, bake 35-40 minutes. It will depend on how big your pan is. If they are thinner, bake 25-30 minutes…I prefer them a little moist in the center.

Nutrition: 1 square

Calories 66 Sugar .5

Fat 1 Sodium 63

Fiber 1.5 Protein 9

Carb 10

Banan-another Oatmeal Recipe with Walnuts

25 Nov

I can’t help it! I keep creating more recipes that serve as amazing snacks. Carry these along with you in the car, on the go, on vacation or just have a slice in the morning. The texture is soft and crunchy with the walnuts. This has NO added sugar and is sweet by the banana alone.

This is Dairy and Gluten Free if you use gluten free oats. This is Vegan.

You will need a bread pan or meatloaf sized pan.
Put all dry ingredients together and mix. Add in liquid ingredients one by one. Stir then pour in Extra Virgin Olive Oil sprayed pan. Bake at 350 for 40 minutes. It will be somewhat soft looking because it’s baked oatmeal, but when you eat it it’s fabulous. Put it in the fridge and it’s soft the rest of the week! Makes 5 scooped out slices. You can’t slice this, as it’s baked oatmeal not bread….so I use a scoop to scoop out a slice and put in tuperware and take one out in the morning to eat. Microwave or just eat cold…superb!

4 Cups (gluten free if need) Old Fashioned Oats
1 Cup Almond Meal
1 Tbsp. cinnamon
3 tsp. baking powder
1 Tbsp. Chia seed (optional)
1 cup unsweetened applesauce
3 cups Unsweetened Almond Milk (plain or vanilla)
1/4 cup crushed walnuts
3 bananas. If not mushy, put in microwave and then mush with spoon in the mixture.

The Extras: nutmeg, raisins, the list goes on!

I love this recipe because it’s clean from all sugars except natural sugar of banana.

I usually eat this in the morning. One slice!