Baked Vanilla Oatmeal with Nutmeg

Recipe of the Day!

Feels like fall in the Boston area today so I've been researching some yummy, but healthy fall recipes. I think that oatmeal is definitely a fall/winter favorite of mine -- cheap, healthy, and easy to make!

Check out this recipe I found on the Team Beachbody Site!

You can literally bake this an have enough bfast for the week!

Baked Vanilla Oatmeal with Nutmeg
(1 serving = 2 yellows on 21-Day Fix or Portion Fix)

Total Time: 50 min.
Prep Time: 10 min.
Cooking Time: 40 min.
Yield: 8 servings, about 2/3 cup each

Ingredients:
Nonstick cooking spray
3 cups old-fashioned rolled oats
1½ tsp. baking powder
1 tsp. ground nutmeg
¼ tsp. sea salt (or Himalayan salt)
3 cups unsweetened almond milk
1 tsp. vanilla extract
2 large eggs
¼ cup unsweetened applesauce
2 Tbsp. raw honey

Preparation
1. Preheat oven to 400° F.
2. Lightly coat a 2-quart baking dish with spray.
3. Combine oats, baking powder, nutmeg, and salt in a medium bowl; mix well. Set aside.
4. Combine almond milk, extract, eggs, applesauce, and honey in a large bowl; whisk to blend.
5. Add oat mixture to milk mixture; mix well.
6. Pour mixture into prepared baking dish.
7. Bake for 35 to 40 minutes, or until top has browned.

SPINACH AND ARTICHOKE DIP

As preseason football is here, here is a great 21-Day Fix friendly appetizer for you to enjoy as you watch the games! 

Serves 2

Prep Time

10 min

Cook Time

15 min

INGREDIENTS

1. 1/2 cup of cottage cheese
2. 1 cup of baby spinach
3. 1/2 cup canned or bottled artichoke hearts, finely diced
4. 1/4 tsp minced garlic
5. 1/4 cup of shredded cheddar cheese
6. Salt and pepper to taste
7. 1 Whole Wheat Pita

INSTRUCTIONS

1. Heat oven to 350 degrees Farenheit
2. In a saucepan over medium heat cook your cottage cheese for 1 minute. Add minced garlic and mix around. Cook until cottage cheese starts to bubble.
3. Add spinach and artichoke to the cottage cheese and cook until spinach is wilted. 1-3 more minutes. Add half the cheese and mix just until it begins to melt.
4. Add salt and pepper.
5. Transfer cottage cheese mixture to a food processor and pulse a few times. Do not over-pulse or you will end up with too much liquid. You want the cottage cheese to still be a bit lumpy.
6. Transfer to a small ramekin and pour remainder of cheese on top. Bake for 10-15 minutes until cheese is melted and starts to bubble.
7. Serve hot with veggies or home-made pita chips (Cut a pita into traingles and place on a baking tray. Spray with cooking spray. Bake them in the oven while your dip is baking)!

CONTAINER COUNT

1. Each serving equals .5, .5, 1 and .5 if served with pita!

21-Day Fix Approved Chipotle Chicken!

This recipe totally reminds me of Chipotle's burrito bowl!!  Since there isn't a Chipotle close to home for me and I can never make a good guess on it's calories, I'll surely be adding this recipe to my family's dinner menu!!

Plus, taking a look at this meal, no one can ever claim that the 21 Day Fix eating plan is bland or will leave you feeling deprived!

This meal makes about 5 servings (or 4 if your husband enjoys a larger portion, such as mine does).

Chipotle Chicken, Lime Quinoa, and Avocado Salad with Cilantro Lime Dressing

Chipotle Chicken

Ingredients

• 1.25 lbs of Chicken Breast Tenders
• 2-3 tsp Chipotle Powder (to your taste)
• 1 tbsp Olive Oil
• 1 tbsp White Wine Vinegar
• 2 tbsp Dijon Mustard
• 2 tbsp Chopped Cilantro
• 2 Garlic Cloves, Minced
• 1/4 tsp Black Pepper
• 1.5 Tbsp Honey or 1/2 Tbsp Stevia

Directions

Combine all of the above ingredients into a sealed container or ziploc bag and marinate the chicken in the refrigerator for several hours. (I usually throw this together the night before or over my lunch hour.)

Heat a large, non-stick skillet over medium heat. Pour the chicken and the marinade into the skillet and cook until browned on both sides and the chicken is cooked through. About 4 minutes per side.

Lime Quinoa

Ingredients

• 1 cup Quinoa
• 2 cups Water
• 1/4 tsp salt
• 1/2 tsp Black Pepper
• 2 tsp Coconut Oil
• Zest and Juice from 2 Limes

Directions

Rinse quinoa in a fine sieve and then transfer to a medium pot. Add all of the ingredients except for the lime zest and juice and bring to a boil. Reduce the heat to low and simmer 15-20 minutes, covered, until the water is absorbed. Add the lime juice and zest and fluff with a fork.

Avocado Salad with Cilantro Lime Dressing

Salad Ingredients

• 2 cups Chopped Romaine and Spinach
• 1/2 small Cucumber, sliced
• 1/2 Tomato, chopped
• 1 Green Onion, chopped
• 1 Avocado, sliced

Cilantro Lime Dressing Ingredients

• 1 tbsp Olive Oil
• 1 tbsp Honey or 1/2 tbsp Stevia
• 1 tbsp White Wine Vinegar
• 2 tbsp Cilantro, chopped
• 1 Lime, juiced
• Fresh Black Pepper, to taste

Directions

Prepare the vegetables for the salad and toss together in a large bowl. Whisk together all of the ingredients for the Cilantro Lime Dressing and pour over the salad.

If you are following the 21 Day Fix program, per serving: 1 Red for the chicken, 1 Green for the salad, 1 Yellow for quinoa, 1 Blue for the avocado, 1.5 tsp for the dressing! 

Tips for eating out

It's almost the weekend and I'm sure you have a jam-packed agenda.  Meet friends for dinner, attend a BBQ, go to a wedding....so much to do!!  And, usually all these events include food (that is unhealthy) and empty-calorie cocktails, beer, and wine.  

Don't feel like you can't attend these fun events for the 21 days that you are following the 21-Day Fix!  You are on a health journey .... not in isolation!! 

To keep from having to stress every time you go out in public to a restaurant or an event here are some tips from Tosca Reno's Stripped book to keep you in check! 

PLANNING is best when you are out .... you always need a game plan.  You should avoid eating out as much as possible because once you enter a restaurant you surrender control over what is in your food.

1. Develop an "I don't have to eat it all!" Mindset. Make up your mind before you go that you don't have to get the most bang for your buck by cleaning your plate. KEEP YOUR GOAL IN MIND.

2. Satisfy hunger only-Don't Gorge. Eat for the purpose of satisfying your hunger, but no more. 

3. Start small and green. Start your meal with a salad, without dressing. Use a spritz of lemon or some balsamic vinegar. 

4. Broth is best. When there is no salad option have a broth based soup.

5. NO BREAD PLEASE! Remember this is not helping you achieve your 10 pound weight loss goal.

6. Clean Cooking techniques rock! Look for entree options featuring steamed or raw veggies and grilled, baked or roasted meats or fish. If they aren't listed, ask the server to prepare it that way. Oh and don't always trust the low fat or fat free symbols. 

7. Portion control is in. Have a good look at your plate when it arrives. Ask for a doggie bag and split your meal in half.

8. Fletcherize. The practice of chewing each mouthful a min of 25 times. It gives your body a chance to recognize when you are becoming full. 

9. Zero Tolerance. You want to avoid alcohol because sugar can derail you in the most powerful way. Have sparkling water with lemon or lime slices.  

10. Stop before the end. Think of your plan to shed those pounds, if you can't resist something sweet ask for a dish of fresh fruit and leave it at that!

If you doubt your ability to resist restaurant offerings then pre-eat! Then when you go to a restaurant or social event you don't have to worry about what's on the menu and you can focus on socializing.

Some other tips:

1. DESSERT: If you can't resist the dessert table then pack a few clean cookies in a Ziploc bag and pull them out with your coffee while everyone else is eating their sugar laden cookies and cake. 

2. FAST FOOD: If you have to go through a drive through, familiarize yourself with the menu. Never super size and make smart food choices by ordering grilled chicken and a side salad. Cut up the chicken and place on salad and go with olive and vinegar dressing or, low fat balsamic. 

3. SUPPORT: One of the most difficult things to manage while following a healthy lifestyle is your social life. So surround yourself with family and friends that support what you are doing and are not sabotaging your efforts. Instead of going out drinking or to a restaurant here are some alternatives.

Meet a friend at the gym

Have a game night at home with healthy clean snacks

Meet at the park for a walk 

Take a Zumba class with friends 

Hope these tips help!  

Snack Ideas!

If you are like me, you LOVE to snack!!  I eat every couple of hours and always feel the need to think of some new snack ideas so eating doesn't get boring.    

Here are some of my go-to snacks.  I like to stay in budget and buy what's on sale too so feel free to swap a fruit out if it's not on sale.  Berries are the way to go -- high fiber, low sugar.  Buy frozen too, if you need to save that way.  Just be sure there is no sugar added!  

Instead of making excuses, make a way for your results to happen.  You deserve to achieve them! 

My faves ... 

Almonds (12 whole) & blueberries: 1 blue and 1 purple

Greek yogurt & granola (low sugar!): 1 red and 1 yellow

Strawberries & cheese stick: 1 blue and 1 purple

Hummus & Carrots/peppers/cucumbers: 1 blue and 1 green

Greek yogurt, berries, almonds (chopped & raw), chocolate chips: 1 red, 1/2 purple, 1 orange, 1 tsp

Cottage cheese & berries: 1 red and 1 purple

Apple & almond butter: 1 purple and 2 tsp

Chocolate Chip Quinoa Cookies

Chocolate + quinoa might sound like a WEIRD combo...

But it's SO DELICIOUS when baked together with all kinds of other clean ingredients.  

Don't feel like you can't eat chocolate when you are on your health journey ... it's about everything in moderation and just making those healthy substitutions such as in the recipe swapping oil for very ripe bananas!!  

1 cup cooked quinoa
1 cup uncooked quinoa flakes (or oatmeal flakes)
1 cup unsweetened, shredded coconut
2 tablespoons almond butter
4 large VERY RIPE bananas
1/2 cup coconut sugar
1 teaspoon vanilla
1/2 cup chocolate chips
Pinch sea salt
Preparation
These cookies are SOOO GOOD! The are jam-packed with protein, fiber, stress-busting B-vitamins, energizing goodness and deliciousness! They're also gluten-free and will kick your cravings to the curb.

To prepare the cookies:

Pre-heat oven to 375 degrees. In a large mixing bowl, mash bananas in bowl with a fork and add vanilla, almond butter and coconut sugar. Add quinoa, oatmeal, coconut and pinch of salt. Mix until well combined. Stir in chocolate chips. Line baking sheet with parchment paper and drop batter on to cooking sheet. Bake for 25-30 minutes. Remove from oven and let cool.

Serving Size
Makes about 25 cookies that look more like muffin-tops and are chewy.

Non-Pasta Salad

As the weather gets nice out, no one wants to turn on the stove to make pasta salad. Takes time to boil that water, it heats up the house, and oh let's talk about carbs!! Trying to slim down the belly so excess carbs are a no, no for me.

So, try this "non-pasta salad" as an alternative. Yummy yummy with the zucchini noodles instead of pasta!!

This is going to be my lunch for next week ... it's the end of school vacation so I'll be back at prepping all of meals on Sunday to stay on track with my goals. Be on the lookout for pictures tomorrow!

Servings: 4  Here's what you need: 3 organic zucchini 1/2 cup organic cherry tomatoes, quartered 2 Tablespoons olive oil 1 clove garlic, crushed juice from 1/2 a lemon 1 teaspoon dried basil dash of salt and pepper Trim the zucchini ends. Peel down the length of each zucchini until you reach the seeded center, creating long, noodle strands. Place the noodles in a medium bowl, add the quartered cherry tomatoes. In a small bowl combine the oil, garlic, lemon juice, dried basil, salt and pepper. Pour over the noodles and mix to combine. Chill for at least 20 minutes in the fridge. *Optional, garnish with drops of balsamic vinegar glaze before serving. Nutritional Analysis: 92 calories, 7g fat, 68mg sodium, 7g carbohydrate, 2g fiber, and 2g protein

Breakfast Ideas

Did you know that breakfast really is the most important meal of the day?!  Yup, your mom and teachers were right!  Here's why...

Well, with that said, I wanted to upload some recipes that I have found on the internet.  Nope, I don't create these recipes myself (I wish I was that creative and had that much time though!)!  

They are quick, easy, and healthy recipes! What's better than that?  

Hope you enjoy them and please comment below with questions and love! 

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1. Measure bananas, strawberries, and mango in purple container (or 1 cup measuring cup) 

2. Measure cooked oats in yellow container (or 1/2 c measuring cup) 

3. Slice 6 almonds.

4. Layer as shown above.

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 Berry Oatmeal Bake 

Ingredients

• 1 cup Old Fashioned Oats
• 1 cup Steel Cut Oats
• 1 tbsp vanilla extract
• 1 tbsp cinnamon
• 1 tsp baking powder
• 1 cup raspberries
• 1 cup chopped nuts (any kind you want!)
• 2 cups unsweetened Vanilla Almond Milk
• 1 egg
• 1 banana, sliced
• ¾ cup natural maple syrup

Instructions

1. Preheat oven to 350 degrees.
2. Spray a 9x13 pan with coconut oil spray.
3. Mix together the oats, syrup, baking powder, half of the nuts, cinnamon and ½ of the raspberries.
4. In another bowl mix the egg, vanilla and milk.
5. Spread the oatmeal mix into the pan, pressing into corners, making sure it's even.
6. Pour the milk mixture over the oat mix.
7. Top with remaining ½ raspberries & nuts and sliced bananas.
8. Bake for 35 minutes.

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1. Mix ingredients in blender.  

2. Portion out into 6 pancakes. 

3. Makes 3 servings. 

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1. 2 eggs

2. 1/2 c. sweet potatoes 

3. 2 turkey sausages

4. 1/2 c fruit such as kiwi 

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1 slice of gluten-free bread, lightly toasted

1/2 sliced banana

2 tsp peanut butter

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