sweet slow cooker cornish hens + ‘Chopped’ suey

did anybody else catch the new ep of Chopped tonight!? i’m a huge fan of the show and while i thought one of the competitors, Lauren Von Der Pool ‘s performance was totally disrespectful yet comical, social media pretty much agreed and proceeded to rip her to shreds immediately the show aired :shock: . after watching i just had to google her name (apparently i wasn’t alone) and i’m just blown away yet again at the wrath of social media, my goodness.  it’s 2014 and words still hurt.  they always will.  i wish her much success and sincerely hope she takes away some valuable lessons from her Chopped experience.  anyway, i hope your #sundayfamilyfunday was pleasant!  i whipped out my crock pot this morning before church and threw this together:madewithOver-4

sweet slow cooker cornish hens

the stuff:

  • 3 whole cornish game hens
  • 1/4 cup liquid aminos
  • 1/2 cup light agave nectar
  • 2 tsp cracked black pepper
  • 1/2 cup Coconut Crystals (or coconut sugar)

do this:

  1. set slow cooker to 4hrs & 30 minutes on low
  2. place thawed birds in slow cooker
  3. coat birds in liquid aminos
  4. drizzle birds with light agave nectar
  5. sprinkle birds with cracked black pepper
  6. sprinkle birds with coconut crystals / sugar
  7. turn the birds every hour or so and coat them with the pan drippings to ensure it cooks evenly and is flavored evenly.


i was supposed to cook these guys for new years day but never got around to it.  they were served with turnip greens and a giant baked sweet potato topped with cinnamon and a tiny bit of Earth Balance Organic Whipped Buttery Spread. tip: spray your pot with no-stick cooking spray first; i forgot to do so.

my early am Lifetime classes are back on the schedule after a 2 week holiday break!  i’ll be hitting my new members and veterans with new moves, new music and a bigger bump :lol:


p2 pancakes – pumpkin & protein

guess what i’m up doing? editing exercise VIDEOS!!!! i like step by step pictorials for exercises in magazines etc, but that PLUS a video of someone actually doing the move is even better.  don’t you think? i do!  so, that’s the plan.  i saw today just how much work goes into doing these vids, whew.  all worth it though.  Sonny is my camera man for the moment and is also in charge of alerting me if i say something wack or correcting me if my form is slipping. yall bear with me/us- i hope to post my first vid (glute work!!!) any day now.

i taught an hour long strength class this morning and i left feeling so energized.  as bad as i wanted my oatmeal, i sped home to make a new, clean breakfast: pumpkin protein pancakes.

1 serving (the entire recipe):

175 cals

30 g protein

11 carbs

6.5 g fiber

i gave Sonny two and topped my two with PB2.

you don’t have to use protein powder if you don’t want- you can use whole wheat flour instead.  that will, however, change up your nutritional stats.

p2 pancakes

the stuff:

  • 1 scoop protein powder OR 2 tbsp of whole wheat flour
  • 4 tbsp pure canned pumpkin
  • 2 egg whites or 1/4th cup liquid egg whites
  • 2 tbsp almond milk, soy milk, or even skim
  • 1 packet truvia (or any other 0 cal sweetener you’d like)
  • 1/8 tsp baking powder
  • 1 tsp cinnamon (or more..dash away)

do this:

mix everything together,  spray your no-stick cooking spray into your pan, and cook.  once bubbles start to form, go ahead and flip them. they cook quickly on med. heat, so keep your eyes on them.

tonight’s dinner was TOO EASY.  here’s my salmon slab from earlier this week.  i put it in a pan, sprinkled my dry ranch dressing mix on top, and put it right back in the fridge.  after about 2o min or so, the seasoning had completely soaked into the fish, so i popped it in the oven.

450 deg for just 10 min.

 that is IT.

i made some red beans in my slow cooker the night before, so i paired the salmon with them as well as some ‘coleslaw’.  i turned the package around and could not figure out for the life of me why the stats were so dang high for some dry cabbage.  then i found that little packet of fat dressing hiding in there and proceeded to toss it OUT.

9 grams of fat and 10g sugar for just a two tbsp serving? no thank you.  i liked the coleslaw dry better anyway because it added crunch.

i like bowls. a lot.  as a kid, i HAD to eat my food portions one at a time and they could not be touching. so weird.  but now, i like a little bit of everything in one bite.  this is one of my fav, beat up bowls.  i think it’s older than me.

this was just a quick snack as we’re headed out the door to another, yep, you guessed it- 1st birthday par-tay! it’s gonna be a positive, productive monday tomorrow.  claim it; it’s yours.