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.

Beet Crisp Protein Salad

The Beet Crisp Protein Salad is a delicious way to increase your protein and nutrient intake.  By making your own dressing you also avoid a lot of unnecessary added sugar.  

Spinach is a very nutrient-dense food.  It is low in calories and high in vitamins and minerals.  Spinach is full of flavonoids which act as antioxidants, protecting the body from free radicals.

Beets impact the liver by acting as a purifier for the blood.  They can also lower your blood pressure because of their vasodilating effects.  Beets contain betaine, a substance used in certain treatments of depression.  The trytophan in beets relaxes the mind and improves mindfulness.

The magnesium in sunflower seeds can also promote a healthy mood. Sunflower seeds also contain selenium, as essential nutrient that plays a crucial role in hormone metabolism.

Enlightened Crisps are a great vegetarian source of protein.  They are also high in fiber.  These broad beans are a member of the legume family.  Broad beans are also rich in folate and B vitamins.  

Beet Crisp Protein Salad

2 c spinach

1 3.5 oz package of Enlightened Sea Salt Crisps

1/2 c beets

2 T sunflower seeds

2 T feta cheese

Dressing

1/4 c olive oil 

1 T apple cider vinegar

2 t dijon mustard

2 t honey

1 t garlic powder 

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

Optimal Snacks for Optimal Health

Do you find yourself continually losing attention and dozing off between the hours of 3pm and 4pm? Not sure you can survive the 11am hour before heading to lunch? You will be happy to hear that snacking two hours after your lunch (or an hour before) can prevent this from happening. A snack that contains fiber, some protein, healthy carbs and healthy fat slows digestion and provides steady energy to calm your cravings. The same principle also applies in the morning, depending on the time frame between breakfast and lunch, if you find yourself ravenous. Otherwise, you may be more likely to choose unhealthy foods and risk overeating at lunch time.

While we focus on healthy eating to prepare our breakfast, lunch and dinner, it is equally important to consider the quality and timing of our snacks as well. Consumed throughout the day, healthy snacks will stabilize your blood sugar, serve as a source of protein for your muscles, and provide carbohydrates to keep you energized and focused on the task at hand. Carbohydrates are your brain's primary source of fuel. The body breaks carbohydrates into glucose, which it uses toward brain activity.

Popcorn and a Low Fat Cheese Stick
Be aware of the microwavable popcorn you find in the chips and dips aisle at the grocery store. Many are loaded with saturated fat and are high in calories. Without these additives, popcorn is a very nutritious source of fiber and many nutrients. Check out my previous blog for a simple and easy way to make a healthy version--using just seeds and a brown paper lunch bag!

Carrots and Hummus
A perfect combination of crunchy and creamy. The carrots provide a solid source of healthy carbs and the hummus is derived from chickpeas, a healthy source of protein.

Peanuts and Raisins
Ahhhh...my favorite! I have this daily. It is a great sweety-salt combination and the fats from the peanuts are very satiating. While dried fruit and nuts tend to be high in calories, I prepare this snack in a plastic baggie so I have a single serving of each.

Apple
I like to pair an apple with a protein or fat source. Any of the following are great examples.
-Cottage Cheese
-Protein Shake (Quest Nutrition Salted Caramel is my current fave!)
-Peanut butter
-Greek Yogurt

Quest Nutrition Bar
Quest bars are a great source of whey isolate protein which has been shown to increase muscle mass, aid in the loss of body fat, enhance immune function and much more. They're gluten free and contain 17g of fiber too so they'll keep you full! Almost every ounce of carbohydrate in the bars comes from fiber, which will keep your insulin levels low and your stomach satisfied. Fiber has been shown to do many things such as controlling hunger, improving digestive health and preventing certain diseases. Click here to order your Quest bar (shipping is free on orders over $25).

Oatmeal with Peanut Butter
I have been addicted to this since a friend told me about it in college! Cannot tell you how many others have become addicted as well. Try it, you will love it! Keeps you full for hours.

Tea
Sometimes you may not be hungry at all, just restless and/or dehydrated. There are several benefits to drinking tea, including increased alertness without the jitters induced by the caffeine in a coffee. Green tea also improves your body's ability to burn fat!

Yogurt and Peanut Butter
This one may sound strange at first, but again, like the peanuts and raisins it's an amazing treat to satisfy your salty-sweet cravings. Add a piece of fruit for a complete snack!

Glow-Getter Smoothie

Strengthen your hair, skin and nails with this fruit infused smoothie.  NeoCell's Super Collagen is 100% pure collagen protein that provides building materials for growth and maintenance of a healthy body.  

• Collagen is the number one protein in your body!
• Collagen is the "glue" that holds your body together, making up your bones, tendons, ligaments and giving skin its elasticity.
• Collagen supplementation not only can increase the amount of collagen fibers, but new fibers are more organized and less prone to fraying--leading to a more youthful appearance.
• Collagen supplementation has been shown to reduce joint pain caused by arthritis.
• Typically, after age 25, we lose about 1.5% of collagen each year.
• Collagen is absorbed best when consumed on an empty stomach (wait 30 minutes before eating).
• Vitamin C plays an important role in the production of collagen.
• The Vitamin C in the Vitamin Water improves the absorbency of the collagen.  A 20 oz. bottle contains 150% of your daily value.
• Pineapple is also a fantastic source of Vitamin C.  It contains 105% of the daily value per 1 cup serving.  Pineapple also contains bromeliad, an enzyme that can reduce bloating and may help arthritis pain by easting inflammation.

Ingredients
1 scoop NeoCell Super Collagen powder
8 oz. Vitamin Water Zero Orange
1 cup frozen pineapple

Blend and serve.  The NeoCell brand can be purchased here from Vitamin Shoppe.

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!

Cherry Chocolate Protein Pizza

This vegetarian dessert is full of nutrients and high in protein.  It's a crunchy, chewy, salty, sweet food party! Makes 2-3 servings.

1 Cherry Chocolate Squarebar
1/2 c brown rice flour

1-2 T water

1 T peanut butter

1/2 c nonfat Greek yogurt

1 t cocoa powder
1 t honey

1/3 c Kashi GoLean cereal

1/4 c dried cherries 

Preheat oven to 350. Mix flour and water, add water as needed. Spread into circle on pan. I coated mine with coconut oil. Bake 12-15 minutes.  Mix peanut butter, yogurt, honey and cocoa powder. Spread on cooled crust. Top with Kashi, dried cherries and Squarebar pieces.  Give it a try and let me know what you think by commenting below or tagging me on social media. @inspirelingefitness

Double Mocha Frozen Latte

This tasty treat was inspired by National Coffee Day! It contains over 25 grams of protein and as much caffeine as a cup of coffee.  The potassium from the banana plays an important role in balancing electrolytes and nervous system functions.  Cacao powder is high in antioxidants and can help reduce blood pressure and support heart health.

1 frozen banana (break into chunks before freezing for easier blending)

1 serving of instant coffee

3/4 cup almond milk

1 tablespoon cacao 

1 scoop Optimum Nutrition Mocha Cappuccino

Blend all ingredients. The less almond milk you add, the thicker the latte will be!  Give it a try and comment below or tag me on social media! @inspirelingefitness

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

Strawberry Pumpkin Protein Cake

This six-ingredient recipe requires only three steps!  Pumpkin is a great source of fiber which aids weight loss--by keeping you fuller, longer and on fewer calories.

1 15 oz can pure pumpkin

3 scoops Quest Nutrition Strawberries & Cream protein 

2 T coconut oil

1/3 c almond milk

1 t baking powder 

1 egg

Preheat oven to 375 degrees.  Combine all ingredients.  Bake for approximately 30 minutes.  

Zucchini Crust Pizza

This tasty treat is fun to make and provides a low carb source of nutrients.  One zucchini has just 25 calories and it has more potassium than a banana!  

Ingredients

1 zucchini

1 egg

1/4 cup bread crumbs

1/2 cup parmesan cheese

1 t. sea salt

1 t. cayenne pepper

3/4 c. low fat, shredded mozzarella cheese

3/4 c. sauce

Preheat oven to 450.  Line pizza pan with foil.  Shred (or use the Veggetti) zucchini.  Chop into fine pieces.  Use paper towel to absorb as much moisture as possible.  Combine zucchini in a large bowl the egg, bread crumbs, parmesan cheese, salt and cayenne pepper. Mix and then spread onto foil lined pan.  Top with sauce and cheese, along with any meats or veggies you would like to add.  Bake for approximately 15 minutes.  Allow the pizza to cool so the crust is as dense as possible.

Protein Banana Bread

If you're anything like me, you occasionally buy more bananas than you can eat.  While typically I enjoy freezing bananas and using them to add thickness and flavor to my protein shakes, I decided to experiment with this brown-spotted bunch.  The result?  An amazingly healthy, delicious and easy to make banana bread! 

Ingredients

3 eggs

6 ripes bananas

1/2 cup applesauce

1/2 cup xylitol

2 cups whole wheat flour

2 scoops Quest Nutrition Vanilla protein (purchase here from Vitamin Shoppe and receive free shipping)

1 teaspoon baking powder

1/2 teaspoon sea salt

Preheat oven to 325 degrees.  Combine all ingredients and pour into a baking dish (I coated mine with coconut oil).  Bake for approximately 50 minutes.  Enjoy!  Bananas are a great source of potassium which stimulates your muscles, nerves and brain cells, and can help reduce blood pressure and the risk of stroke.

Strawberry Blueberry Protein Muffins

Inspired by a recipe seen in Oxygen Magazine, this revised version of the Blueberry Protein Muffin is also strawberry flavored and high in muscle-fueling, fat-burning, crave-busting protein! With just ten ingredients, it is simple to make and very affordable as well.

Ingredients

3 scoops Quest Nutrition Strawberries & Cream protein

1 cup brown rice flour

1 t. nectresse sweetener

1 t. baking powder

4 T. liquid egg white

1 t. vanilla extract

1 container of reduced sugar applesauce

1 container of Yoplait Whips Greek Yogurt, Strawberry Cheesecake flavor

2 bananas, mashed

3/4 cup fresh blueberries

Directions
Preheat oven to 325 degrees.  Combine all dry ingredients.  Combine wet ingredients, except for the blueberries.  Mix the ingredients together and pour into lined muffin pan, top with blueberries.  Bake for 15-20 minutes.

BBQ Chickpea Pizza

BBQ Chickpea Pizza! This healthy treat is easy to prepare, and is high in vegetarian protein too! Preheat the oven to 375. Spread 1/4 c. marinara sauce and 1 T. BBQ sauce over one low carb flatbread. Top with about 1/3 c. rinsed, canned chickpeas. Add spinach and shredded cheese. Bake for 12-15 minutes.

Tex Mex Protein Packed Peppers

This high protein, vegetarian recipe was inspired by the pepper! Peppers are low in calories and are full of Vitamins A and C, potassium, folic acid and fiber.  According to WebMD, green peppers are harvested earlier, before they have a chance to turn yellow, orange, then red.  Red peppers have almost 11 times more beta-carotense and 1.5 times more vitamin C than green.

Ingredients
3 peppers
Approximately 1 cup cooked quinoa
1 T. minced garlic
1 t. onion powder
1 cup black beans
1/3 cup salsa
1/2 cup shredded cheese
Sriracha (optional)

Directions
Preheat oven to 375 degrees.  I prefer to make the quinoa in bulk since it is kind of messy and can be used in many ways, other than for the peppers.  Put 1 cup of cooked quinoa in a bowl.  Combine with 1/2 cup of black beans, 1 T. minced garlic, and 1 t. onion powder.  Cut out the tops of the peppers and fill peppers with bean/quinoa mixture.  Top with salsa and shredded cheese.  Bake for approximately 15 minutes.  Top with Sriracha.  

Pumpkin Coconut Cupcakes

Infused with ginger and cinnamon, these coconut topped cupcakes are a delicious way to sneak in some healthy fats and fiber!  The saturated fats in coconut oil contain medium chain triglycerides, which are metabolized differently than long chain fatty acids, and can have therapeutic effects. Pumpkin in a great source of fiber, providing more than 20 percent of the daily value for fiber in one serving.  This helps keep you full and can reduce hunger. 

Ingredients

1 15 oz can of pumpkin

2 t. baking powder

2 t. cinnamon

1 t. ginger 

3/4 c. almond flour

1/4 c. Coconut Oil

1 T. vanilla extract

1/2 c. nonfat Greek yogurt

4 packets of xylitol

1 T. vanilla extract

1/4 c. shredded coconut

Preheat oven to 400 degrees and place liners in muffin pan. Mix the pumpkin, baking powder, cinnamon, ginger, almond meal, coconut oil and vanilla extract.  Distribute evenly into muffin liners. Bake for approximately 45 minutes.  Allow to cool before frosting.  To make frosting, stir nonfat Greek yogurt with stevia and vanilla extract.  Top with shredded coconut and cinnamon.

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.

Vegetarian Chili Pizza

Meat free, guilt free and gluten free! Satisfy your sensation for something savory with this high protein chili pizza. 

Ingredients

1 c. almond meal

1/2 c. liquid egg white

1/2 c. vegetarian chili

1/4 c. shredded Colby Jack cheese

1 T. Hemp Hearts hemp seeds

Preheat oven to 375 F. Mix almond meal and egg white in bowl. Pour into plate and microwave for 1 minute (it will become "tortilla like"). 

Remove and place onto baking pan. Top with chili, hemp seeds and cheese. Bake for approximately 15 minutes. Enjoy! 

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.