Recipes

TOP 5 HEALTHY BAKING ESSENTIALS

BAKING.jpg

When I first started really getting back into my health and fitness routine after my son was born 3 years ago I was BIG into healthy baking/cooking. I was always trying to whip up a new creation. I find so much joy in taking an unhealthy recipe and recreating it into something healthy. I like knowing that I can still reach my goals and not feel crappy after eating a treat. With that said, not all "unhealthy" treats make me feel gross, I think it's more so the fact I don't want ONE cookie. I want 57. We all know though that there is no way for me to feel good, and reach my goals eating 57 cookies. Bring in healthier baking, this allows you to enjoy a treat (more than one) while still staying on track! I always have these staples in my kitchen no matter what! These items last for SO long. So you don't have to worry about buying these all the time.

 

1. Coconut Flour

BOB015_Xl

Coconut flour is one of my favorite baking flours. This is the brand I typically use because it can be found at most stores! Coconut flour is extremely absorbent. I love this about it. You'll be using more liquid than flour so the flour lasts for a long time. You CAN'T use this in place of wheat/white or any other flour. Because of the absorbency of this you'll need to scale the ratios down.

My favorite things to make with it: Cookie dough, pancakes, mug cakes, cookies.

2. Oat Flour

thX19T409K

Oat flour ROCKS. I freaking love this stuff. This is a more universal healthy baking flour and you can use it to replace most basic flours. DON'T buy oat flour at the store as it is a huge waste of money. You can buy normal oatmeal from any store, bring it home, and blend it until it resembles flour. It literally takes under 5 seconds and it will save you SO much money!

Things I make with it: Pancakes/waffles, muffins, cookies, breading for meat, added to meatloaf, mug cakes, brownies.

3.Stevia

WHS-94675-1

Stevia is a plant based sweetener and it's amazing. This is the only thing I use to sweeten my food. It's actually the only sweetener out there that doesn't raise your insulin levels, which when you're trying to lose weight is a good thing. It's all natural because it's plant based and it can go in anything. I actually just made a protein cheesecake using this in place of normal sugar and you would never know..yes, that's how good it is.

Things I make with it: Add to coffee, cookies, brownies, oatmeal, salad dressings, mug cakes,add to greek yogurt....ANYTHING that needs to be sweet.

4. Extracts

th7ICBVY1K

Extracts are the bomb dot com. Eating healthy can be mistaken as eating bland...we never want that to happen. You just have to know how to spice up your food. When I'm making I LOVE using extracts to give my food a more exciting flavor. My favorites to use are maple, vanilla and butter. Adding vanilla and butter to greek yogurt with some stevia makes it taste more like cookie dough (add some chocolate chips in there and you're in for a real treat!). Or I add maple to my healthy donuts for a maple bacon donut. The possibilities are endless!

Things I make with it: Add to anything you're baking (cookies, cakes, brownies, ect), add to protein shakes to change up the flavor, greek yogurt (this is awesome because it saves you a TON of sugar by doing this instead of buying flavored yogurts!).

 

5.Coconut Oil

th

It's not that regular oil isn't okay (depending on the oil), it's that I can literally shave my legs or add this oil to my brownies. It's a multi purpose oil and I love it haha. it has so many benefits and so many uses that it would be crazy NOT to have this on hand. If a recipe calls for oil I definitely don't use applesauce because I don't like the consistency it makes. I 100% of the time use this! No ones the difference at all.

Things I make with it: Chocolate sauce, granola, anything that calls for oil.

SCR MEMBERS ONLY W5

Below are your bonus workouts AND meal guide. This week we are focusing on your core--woohoo :)

Tips for your core: -Abs don't define you or progress--always remember that! -Your core is most engaged doing things like kettlebell swings, planks, squatting and deadlifting. That doesn't mean that other moves won't work it and strengthen those muscles, its just a reminder that crunches aren't really where a defined core comes from. -FOOD: When woman gain weight, most gain it in their mid section or legs first. This always means it's where you'll lose it last too more than likely. That is why nutrition is key, if having a defined core is something you desire, nutrition really plays an important role here.

WEEK5

 

Grocery List:

SEE ATTACHMENT

SCR MEMBERS ONLY W3F

Breakfast:

  • Breakfast sandwhich: 2 pieces Ezekiel bread + 1 breakfast sausage + 2 microwaved eggs or egg whites + wee bit of cheese or cream cheese or greek yogurt.
  • Grilled PB&J: 2 pieces Ezekiel bread (I prefer cinnamon raisin) with 2 tbsp. of nut butter and 2 tbsp. of jelly or fruit spread. Grilled in 1 tbsp. coconut oil. SO GOOD.
  • 3 egg omlete with 1/4 cup mushrooms +1 cup spinach + 1/2 pepper + breakfast sausage on the side.
  • Ezekiel bread French toast pudding: 2 pieces Ezekiel bread dipped in a mix of: 2 egg whites + 1/4 cup almond milk + 1 packet stevia (optional) + cinnamon. Dip bread in mixture and  cook in a pan with coconut oil or grassfed butter until both sides are brown. Top with shakeology pudding: 1 scoop shakeology + almond milk until pudding consistency.
  • Shakeology pudding bowl: recipe in welcome book
  • Apple pie baked oatmeal: http: Recipe HERE.

Lunch/Dinner:

  • Power Burgers (recipe on my ig) + spinach salad
  • Sautéed kale with mushrooms + hamburger topped with avocado
  • Ground beef tacos filled with greek yogurt + peppers + avocado
  • Mash cauliflower + turkey meatballs + kale & spinach salad
  • Spaghetti squash pasta with meatballs +mushrooms

 

 

 

FOOD3

Healthy Fruit Pizza

IMG_0182.jpg

I LOVE pizza. Pretty much any kind of pizza, unless anchovies are involved--I'm DTE (down to eat). I also love fruit, and breakfast. I guess you could say I pretty much love all foods, but for the purpose of this recipe I'll get to my point. I wanted to create a breakfast (or dessert) pizza that could be eaten guilt free. I had breakfast in mind when I started so I opted to create the crust out of oatmeal. This turned out so awesome and would make the perfect breakfast/dessert.

IMG_0182

Ingredients:

  • 1/2 cup rolled oats + 1/4 cup oat flour (blend oats
  • 1 whole egg + 1 egg white
  • 2 tbsp. almond milk
  • 3 packets stevia
  • 1/2 tsp maple or vanilla extract
  • 1/4 tsp baking soda

For topping:

  • 1 cup greek yogurt
  • 2 packets stevia
  • 1/4 tsp cinnamon
  • 1/2 cup fruit of choice
  • 1/4 cup nuts of choice (optional)

How:

  1. Preheat oven to 350
  2. In a bowl mix all of the liquids. Eggs, milk, extract.
  3. Add in rolled oats, then the oat flour and baking soda.
  4. Cover a pan in wax paper and pour the mixture onto the paper into a circle shape.
  5. Bake at 350 for 15-20 min or until golden brown
  6. Let cool then remove "crust" from pan and onto plate
  7. Mix the ingredients for the icing (listed above) and spread on the crust. Add the fruit and enjoy:)

Baked Apple Pie Oat Bars + Maple Almond Granola

photo-31.jpg

Hello my beautiful breakfast loving friends!  

Being in the kitchen was my very first love. My nana who helped raise my sister and I taught me everything I know. I remember begging her to make her homemade sourdough bread, or our favorite egg custards. She has these cookbooks from the 40's, red and falling apart. I was/am so in love with them and their history.

Every meal she made was FULL of love--so cliché right? This woman can cook though and she taught me not just how to cook and bake, but to do it with passion or not at all. That's why I love food and making it so much. I feel bad for Jarod (my husband) who always wants to help me in the kitchen. It's so sweet and I love that he offers but that's my place. It doesn't matter if I'm heating up tea or making a big dinner, my soul is on fire in there. I love it.

I've haven't always been a huge breakfast person but for the past 4 years it's been my favorite meal. One that I don't like to rush, I like to sit down and relax while eating this first meal.

I know not everyone has that kind of time though, so today I created two really delicious recipes that you can make on a Sunday and they will last you through the week.

photo (3)

 

Apple Pie Baked Oat Bars

These are the perfect breakfast or mid day snack, and this makes a pretty decent batch. Enough for at least one week of breakfasts.

 

Ingredients:

  • 2 1/2 cups oat flour (blend oatmeal until fine)
  • 2 cups whole rolled oats
  • 3/4 cup coconut sugar
  • 1/2 cup coconut oil
  • 3 eggs
  • 1 cup almond milk
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1 tsp vanilla
  • 1 whole apple sliced thin
  • 1/2 tsp baking powder

Steps:

  1. Preheat oven to 350
  2. Combine oats (flour and rolled), coconut sugar and spices and mix together.
  3. Add in all liquid ingredients +baking powder and mix
  4. Spray a 9x13 baking dish with coconut oil or PAM ect
  5. Pour half the batter in then lay your apple slices on the batter until its covered
  6. Pour the remaining batter over the apple slices
  7. Top with nuts and a sprinkle of nutmeg
  8. Bake at 350 for 30 min or until cooked all the way through

 

Maple Almond Granola

This is the PERFECT granola to top on your greek yogurt or fruit in the morning. Why? I tell all my clients to start the morning with some protein, ideally protein +healthy fat to fuel their brains for the day and meet weight loss goals. This granola has almonds+coconut oil in it, giving it two sources of awesome healthy fats.

 

Ingredients:

  • 2 cups rolled oats
  • 3 tbsp honey
  • 2 tbsp melted  coconut oil
  • 1/2 cup dried fruit of choice--I like raisins the best
  • 1/2 cup chopped nuts--I like almonds
  • 1/2 tsp maple extract--you can use any flavor you want

Steps

  1. Preheat oven to 350
  2. Mix everything in a bowl with your hands
  3. Spread evenly on a cookie sheet and bake for 12 min or until perfectly golden brown

 

Do you love cooking? If so, what/who taught you and inspired that passion?

 

xo

Rachel

 

Healthy Maple Breakfast Sausage & Egg Muffins

image13.jpg

Happy Valentines Day! This morning I stirred up lots of love in the kitchen and made two of my favorite breakfast foods! The Applegate brand carries a maple and sage breakfast sausage that I LOVE but they are $5 for only 3-4 servings which are super tiny...so I set off to make my own!

You'll need:

1lb ground turkey 1 1/2 tsp Thyme 1 1/2 tsp Sage 2 tbsp Maple syrup 2 tbsp Coconut sugar Salt to taste

How: 1. Heat a pan to medium 2. Throw ALL of the ingredients in a bowl and mix together thoroughly 3. Form small patties and cook on each side for about 3-4 min or until cooked through

image

Egg Muffins

What you'll need: (This is for one serving)

4 egg whites 1/2 tsp Italian seasoning 3 tbsp shredded cheese

How: 1.preheat oven to 400 2.Mix together ingredients and pour in muffin tin--bake at 400 for 10-15 min.

Before you think I'm all about that egg white life--stop! IM A YOLK LOVER to my core. You know how they say eggs are healthy? They are, and all of the vitamins and nutrients come from the yolk. Healthy fat? The yolk is FULL of it! So by all means you can use four WHOLE eggs (probably 3 will do)! I chose to not have the yolks this morning because I know I'll be cooking the rest of the day and will be making some yummy treats, and since it's a special occasion I'd rather get my fats from those sources (AKA: Cookie Butter) than yolks..today! See, we don't gain weight from eating fats, carbs or any macronutrient. We gain weight from eating too much of any macro. So occasionally I'll opt to play around with my fats and avoid some during breakfast or dinner to enjoy more of another fat latter. Does that make sense? I don't want to confuse you guys and I'd be happy to talk about this more with you!

Also, feel free to get creative with the egg muffins. I like to add onions, broccoli, bacon, blue cheese..literally any meat or veggie would be good in there!

Have a beautiful day,

Rachel

Valentines Day Desserts For NON-Chocolate Lovers

image11.jpg

Maybe I'm the only one, but I'm just not a fan of chocolate. In small amounts it's ok, but it's nothing I crave or really love. So I wanted to make a special treat for those of you who are on team #nochocolate with me. Before we dive into the recipes though, I want to talk about treats. As always with my cooking/baking I try to make things as healthy as possible while not sacrificing flavor. With that said, if I want to make something more, something that oat flour and stevia simply won't do for, I aim to use 100% natural and real ingredients. So the recipes below are definitely a treat, not an everyday thing. I use organic and natural ingredients but sugar is still sugar and I used two forms of it below.

So often when people decide to eat healthy they just replace all of their unhealthy desserts with healthier versions. Which isn't bad, however choosing to eat healthy means not relying on desserts and sweets as much so I think it's crucial to always remember that a dessert is still dessert, even if it's a bit healthified. Let's remember that desserts like the ones below are to be enjoyed in moderation just like any other dessert, but with these we know the ingredients won't piss off our bodies as much.

Maple Bacon Donuts

image

Ingredients: -2 cups almond flour -1/3 cup maple syrup -1/3 cup coconut sugar -1tsp vanilla -2 eggs -2 pieces of cooked bacon (nitrate free, organic) -1/2 tsp baking soda

Steps: 1.Preheat oven to 350 2. Cook two pieces of bacon, chop up into tiny pieces and set aside to cool 3. In a bowl mix the almond flour, coconut sugar and maple syrup 4. Once mixed together add in the eggs, vanilla, baking soda and bacon pieces 5. Spray a donut pan with coconut oil spray and fill each 3/4 the way up. 6. Cook for 10-15 min or until cooked through

For a glaze mix equal parts almond milk and coconut sugar, I did 1/4 c each and heated the mixture on the stove for 3-4 min.

If you don't have a donut pan you can try making these into muffins OR cookies. Only about 6 cookies will fit on the pan as the dough is more liquid and will spread!

Cookie Butter Blondie Cakes

image

Ingredients -1 can of navy (white) beans drained -1 cup almond flour -1/2 cup coconut sugar -3tbsp oat flour -2 tsp vanilla -3 tbsp melted grassfed butter OR coconut oil - 1/4 cup almond milk -1/4 cup cookie butter OR peanut/almond butter - 1 egg -1/4 cup maple syrup -1/2 tsp baking powder -1/2 tsp baking soda

Steps:

1.Preheat oven to 350 2. In a magic bullet/food processor or blender dump your can of white/navy beans in and blend until 100% smooth 3. Dump bean mixture in a bowl with your vanilla, butter, egg, almond milk, maple syrup, and coconut sugar 4. Once all of that is mixed well add in your dry ingredients--almond flour, oat flour, baking powder and baking soda 5. Line your muffin tin with liners or spray with coconut oil and fill each of them with batter about 3/4 of the way full as they will rise! 6. Bake at 350 for 30-45 min or until cooked through