Amaranth Pizza "Pasta" Wraps

This recipe was inspired by amaranth, a whole-grain, gluten free staple unique to the Aztecs.  It contains all of the essential amino acids, including lysine, which is lacking in most grains.  Amaranth is a complete protein and is extremely versatile! It adds protein and texture to this delicious baked dish.

Ingredients
1 Spaghetti squash
2 1/2 c. Vegetable broth

1 c. Bob's Red Mill Amaranth

2 t. Garlic powder

2 t. Italian seasoning 

2 t. Onion powder

2 T. Olive oil
1 1/2 c. chopped tomatoes

5 low carb wraps

1 1/2 c. Mozzarella cheese
2 c. marinara sauce
1/2 c. Mozzarella cheese (as topping)

Preheat oven to 350 degrees.  Split spaghetti squash in half lengthwise and place it face up in a baking dish with 1/4 c. of water.  Bake for approximately 40-45 minutes. Allow to cool, then use fork to "pull" out spaghetti-like strands into bowl.

Bring vegetable broth to a boil.  Add amaranth.  Reduce to simmer and cook for approximately 25 minutes.

Mix seasonings, olive oil,  1 1/2 c. cheese and tomatoes in bowl with spaghetti squash.  Coat baking dish with cooking oil and begin to fill each wrap with mixture, rolling and stacking alongside each other.  Top with 2 c. marinara sauce and remaining 1/2 c. cheese.  Bake for approximately 30-40 minutes.

Italian Crunch Salad

This salad is infused with a lot of flavor and a ton of nutrients! Stimulate your tastebuds with Amore, feed your muscles with all of the protein provided by the tofu, and stay full by indulging in healthy fats.

Baked Tofu

1 package of drained tofu

3 T olive oil 

3 small squeezes of Amore Sun-Dried Tomato Paste

Salad

2 c Spinach

1 T sunflower seeds

2 T walnuts 

1/3 c shredded cheese

Dressing

2 T olive oil
2 t apple cider vinegar
1/2 t onion powder
1 t Italian seasoning
1 t minced garlic
3 small squeezes of Amore Sun-Dried Tomato Paste

Preheat oven to 400 degrees. Cut tofu into small cubes. Mix olive oil and Amore then pour over tofu to coat. Bake 20 minutes, flip tofu, bake 20 more minutes. 

Prepare spinach and salad ingredients.  Top with desired amount of baked tofu.  Combine dressing ingredients and pour over salad.

Healthy Eating for the Person Who Hates to Prep: Part 2

In the first part of this two part series, I discussed methods for eating healthy while maintaining a busy life.  The majority of us do not have the time to shop for and cook elaborate meals on a daily basis.  Below, I have listed a variety of food combinations that I incorporate as snacks and meals throughout the day.   Keep in mind I am a vegetarian, so feel free to add your choice of protein to the following (egg, chicken, tuna, other lean meats).  At some point, I'm pretty sure I have eaten any of the following as breakfast, lunch OR dinner.

• Italian Nachos.  This consists of a low carb tortilla wrap and blue corn tortilla chips topped with melted mozzarella shredded cheese, marinara sauce and spinach.  Add your choice of protein which, for me, is usually black beans.
• Oatmeal Concoction.  This is my creative name for regular oatmeal topped with natural peanut butter.  It gets more exciting when I add fresh fruit, honey, yogurt, protein powder, chunks of Quest bars...anything!  I also add cinnamon because it is an anti-inflammatory and helps stabilize blood sugar levels.  Just be sure to watch portions because it's easy to go overboard and the calories will add up.
• Nicecream.  I have been making "nice cream" for quite some time. But it wasn't until I discovered the hashtag that I realized there was a name for it.  Basically, I freeze bananas (break into chunks first and store in a ziploc bag), then blend with a scoop of protein and a minimal amount of almond milk.  The result is a protein shake so thick, you can eat it with a spoon. Thus, resembling ice cream.  Feel free to use fruits other than bananas!  Add protein for more flavor and nutrients!
• Protein Jello.  Prepare sugar free jello as instructed.  Before refrigerating, add 1 container of nonfat Greek yogurt and mix thoroughly.
• Cottage Cheese and Chips. Or cottage cheese and crackers! Veggies! Pretzels! Cottage cheese is high in casein protein, which is digested slowly and keeps you feeling full.  I've been know to add salsa to this as well.
• ProYo Bowl.  This is a combination of nonfat greek yogurt with protein powder, mixed with some water.  This "bowl" is similar to the oatmeal recipe listed above.  Once I stir the yogurt and protein with some water, I get creative.  I'll add raisins, nut butter, fruit, Kashi cereal, etc.  Again, watch portions because it's easy to go overboard and the calories will add up.

• Sweet Potato Fries.  Microwave your sweet potatoes, let cool and then cut into slices.  Mix with coconut oil (about 1 T. per large potato) and cinnamon.  Bake for 15-20 minutes at 375 or until crispy.
• Veggie Wrap.  Has anyone else tried those individual boxes of vegetable medleys from Green Giant?? I love them! I'll cook one and put in on top of a low carb wrap, then top with cottage cheese.
• PBJ! A classic favorite.  I recommend using Ezekiel bread because of it's a source of complete protein.  My favorite peanut butter is Skippy's low sugar/low sodium, natural variety.  Opt for fresh strawberries or a low sugar jam.
• Popcorn.  Using popcorn seeds and a brown paper lunch bag, I make my own! This allows you to add your own choice (and amounts) of toppings.  Place about 1/4 c. of seeds in a brown paper lunch bag.  Seal the top by folding it over a couple of times.  Microwave for 2-3 minutes or as needed.  I'll usually top with butter spray.  I have also sprinkled it with low sodium taco powder.  Ranch dressing mix is another option I have used.
• Fiesta Bowl.  Brown rice, black beans and salsa. Add avocado for some healthy fats! Want more greens? Add spinach!
• Quest bars!  When all else fails. 

Have you tried these snacks or do you have ones that are similar?

Comment below or tag me on social media at @inspirelingefitness.  I'd love to hear from you.

Healthy Eating for the Person Who Hates to Prep: Part I

There are days I wish I spent more time "cooking." That I could fully stock my kitchen, get out the pots and pans, and bring to life every recipe I have saved on Pinterest. Every once in a while, it happens. I preheat the oven. I boil water. I chop vegetables. Unfortunately, this doesn't happen as often as I would like.

In the "meantime" I have managed to stay healthy and eat nutritiously with simple recipes that require very few ingredients and minimal prep time. I will be sharing those with with you in part 2 of this series. Until then, the following information provides a very honest overview of my eating habits and preferences.

• I tend to snack throughout the day rather than consume an official breakfast, lunch or dinner. 
• Overall, the goal should be to consume minimally processed, whole foods. Anything else should be consumed in moderation.  
• Research has shown that when people have MORE food options, they tend to consume more (i.e. overeat). When people stick with their tried and true favorites, they are less likely to overindulge.  
• These suggestions are based on what I have observed, learned and what works for me.  
• The goal is to use them as inspiration to find a plan that works for YOU!  

Now that you familiar with some of my philosophies on nutrition, I would like to share some tips from my online client, Tod Meisner. Tod is the Executive Director of Client Leadership with Verge Pipe Media. Recently, has learned how to prioritize his health along with a career, son and personal life. The following are realistic action items that have helped him maintain his fitness and keep him feeling his best.

• Make sure to eat breakfast, anything healthy.  I tend to have multi-grain cereal and milk or a protein bar.  That's when I take my vitamins too.
• Try to plan ahead for lunch or, in other words, stick with your routine.  You will find yourself eating junk or picking a place to eat that's not healthy if you don't plan accordingly.  Bring a healthy lunch with you.
• Don't be afraid to have small snacks. I've seen good luck losing or maintaining healthy weight when I have a mid-morning or mid-afternoon snack.  Protein and fruit is a great combination.
• Grocery shopping--don't grocery shop on an empty stomach!  You will regrettably buy something less healthy because you are hungry.  I'm a list guy, so I suggest always having a list and making sure you have the essentials.

For more ideas regarding healthy (and easy!) eating, visit some of my favorite resources.
Ripped Recipes
Skinnytaste
Fit Men Cook
Got a sweet tooth? Be sure to visit Chocolate Covered Katie
For hundreds more of my favorites, head to my Pinterest page Reasons to Cook More Often

Creamsicle Protein Treat

This easy to make treat is low in sugar and high in protein.  It will satisfy your craving for something sweet, without the extra calories!  

1 box of gelatin

1 scoop of Quest Nutrition Salted Caramel protein

1/4 c. nonfat Greek yogurt

2 T. water

Prepare gelatin according to instructions.  Once it has gelled, mix the remaining three ingredients and scoop on top! 

Purchase your Quest Nutrition protein at Vitamin Shoppe and shipping is free.  

Cake Batter Protein Pancakes

These pancakes are easy to make and full of clean, high protein ingredients. Give them a try and you'll want to have breakfast all day, every day! The recipe made approximately 6 pancakes.

Ingredients: 2 scoops Pro Supps Vanilla Cake whey protein, 1/2 cup fat free cottage cheese, 1/3 cup liquid egg white, 1/2 cup plain oatmeal, and about 1/3 cup water.  

Blend all ingredients. After cooking pancakes, top with a mixture of 1/2 scoop Cellucor Cake Batter whey protein with 1/3 cup nonfat Greek yogurt with 1 t. nectresse or truvia and 1-2 T. of water. Enjoy!!

Interested in learning more about my online fitness programs and challenges?  Click here to stay hot and get healthy with the Fuel Your Fitness method!

Coconut Chia Seed Pudding

This is a super convenient, nutrient dense breakfast that could be enjoyed any time of the day. It requires only a few ingredients and a sealed container. 

1 1/2 cups oatmeal

1/4 cup chia seeds

1/4 cup maple syrup 

2 T coconut oil

2 t cinnamon

3/4 cup coconut milk

Mix all ingredients. Refrigerate overnight.

Chia seeds are an excellent vegetarian source of protein, much higher than most plant foods.  Protein is a weightless friendly macronutrient that can reduce appetite and cravings.  Coconut oil is high in short and medium chain fatty acids, which are easily digested and sent right to the liver, providing instant energy.  What are your favorite ways to incorporate chia seeds and coconut oil into your diet? Comment below or tag me on social media! @inspirelingefitness

Clean Eating Apple Crisp

Clean Eating Apple Crisp! This took less than 5 minutes to prepare and contains more grams of protein than you can count on two hands! In a small dish, combine 1/4 c regular oatmeal, 2 t cinnamon, 1 T lemon juice and 2 t xylitol. Stir. Pour over sliced apple. Microwave 1 minute. Top with cottage cheese, cinnamon and 1 T maple syrup! Enjoy.

Superfoods Fudge Cake

Fuel your body with this Superfoods Fudge Cake!  Whether you're heading to work or to workout, this nutritious meal is a great source of plant-based protein and nutrients that will nourish your body and satisfy your cravings for something rich.  

With 14 grams of protein per 30 gram serving, Hemp Pro 70 Chocolate is a complete plant based protein, offering all essential amino acids--great for vegan or vegetarian diets.  It is mild tasting with a creamy texture.  Hemp protein contains the essential fatty acids, omega-3 and omega-6, in an optimal three to one ration.  This reduces the risk of heart attacks, cardiovascular problems, atherosclerosis and certain types of cancer.  

One of nature's richest dietary sources of magnesium, cacao nibs are also an excellent source of iron and dietary fiber.  They are rich in antioxidants and alkaloids as well, which can boost your mood.

Ingredients

4 T. Manitoba Harvest HempPro 70, Chocolate

1/4 c. quick oats

Approximately 1/2 c. water

2 T. Wow Butter

1 T. Cacao Nibs

Mix the first three ingredients and microwave for approximately 70 seconds.  Top with Wow Butter and Cacao Nibs.

Mac & Cheese Spaghetti Squash

Indulge with this healthy version of your favorite comfort food! Providing vitamin A and vitamin C, spaghetti squash also contains some of the B vitamins. It's a great source of fiber as well. Thinking of leaving out the nutritional yeast cause you don't have it?! Hold that thought--nutritional yeast is often high in B12 and is a complete protein. It contains other B vitamins, is low in fat and sodium, is free of sugar and gluten, and contains iron. It is often used as an alternative to dairy products because of it's "cheesy" flavor. 

1 spaghetti squash

1/2 cup cheddar cheese 

2 T olive oil 

2 T nutritional yeast

1 t garlic powder

Approximately 1 c broccoli

Preheat oven to 350. Cut spaghetti squash in half. Remove seeds. Lie open side down on oven safe tray or dish. Poke with fork. Bake for 30-40 minutes. Allow to cool.

Using fork, draw out "spaghetti" strands from the squash. Mix with olive oil, garlic, nutritional yeast and cooked broccoli (I microwaved, covered, for about 2 minutes with a small amount of water). Pour back into squash halves and top with cheese. Bake until cheese has melted. 

Cake Batter and Ice Cream Parfait

Ingredients
Cake:
1 scoop cake batter whey protein
2 T. coconut flour
3/4 c. liquid egg white
Ice Cream:
3/4 c. pre-sliced, then frozen banana
1 scoop cake batter whey protein
approximately 1/2 c. almond milk (use sparingly to maintain thick consistency)

Directions
Combine cake ingredients and microwave for about 1 minute, 20 seconds.  Blend ingredients for ice cream.  Pour blended ice cream over cooked cake and enjoy!

Visit Vitamin Shoppe to purchase cake batter protein.  Shipping is free with your purchase of $25 or more.

Chocolate Frosted Raspberry Truffle Pancakes

Topped with fresh raspberries, this chocolatey treat can be enjoyed for breakfast, lunch or dinner!

Ingredients

Pancake:

1 scoop Quest Nutrition Chocolate Milkshake protein

3/4 c coconut flour 

3/4 c liquid egg white 

3/4 c almond milk 

Chocolate topping:

1 T cocoa powder 

1.5 T coconut oil

1 t xylitol

Water to mix

Topping:

Cacao nibs

Raspberries 

Directions 

Mix all of the pancake ingredients. Mixture will be thick. Cook pancakes. 

Combine ingrdients for chocolate topping. Stir well. Drizzle over pancake stack.

Add cacao nibs and raspberries. Enjoy! 

Spaghetti Squash Stir Fry

Spaghetti Squash Stir Fry! Not gonna lie, this was my first time making stir fry. I love spaghetti squash, I need to eat more veggies, why not get creative with it??

Ingredients

1 cooked Spaghetti squash

2 T. Garlic

1/4 c. Liquid aminos

1/2 c. Apple cider vinegar

1 cup Snap peas

1 cup Broccoli

1 cup Bell pepper

Directions

Cook the spaghetti squash in the microwave by poking it with a fork a few times then cooking for 5 minutes. Let cool. Slice in half and use fork to "pull" strings. Put chopped veggies and squash into frying pan, add garlic, apple cider vinegar, and liquid aminos. Takes about ten minutes to cook, stirring occasionally. 

Did you know Braggs liquid aminos contain16 essential and non-essential amino acids? This means that you won't have to struggle to combine different kinds of proteins. You can add Braggs to anything you are eating to provide a distinct savory, "meaty" flavor while cooking. 

Cinnanutter Protein Cake

My favorite protein bar is the Quest bar. I usually don't bake with them, but figured this challenge was worthy of a special recipe. Introducing the "Cinnanutter Protein Cake."

Preheat oven to 375. Rinse and drain one can of garbanzo beans. Blend garbanzo beans with approximately 1/3 cup of pb crave, 1 teaspoon baking powder, 1 teaspoon vanilla, 1/4 cup honey, 1/3 cup water, and 1 scoop of Quest Nutrition Peanut Butter protein. Pour into baking dish and top with cut up pieces of one cinnamon roll Quest bar. Bake for approximately 35 to 40 minutes.