supercharge your workout

pre workout snacks i’ve been having all week:

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half a banana + natural peanut butter in the early, early mornings,

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plain, 0% greek yogurt with crumbled up brown rice cakes, fruit, and agave nectar, + the simplest pre-workout shake ever on earth.

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IG has some of the most beautiful and extravagant smoothie recipes and pictures i have ever seen… but hey, i do what i can in smoothie world :lol:

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this one’s rich in nitrates, potassium, carbs, good fat and perfect before smashing your workout. the almond butter can be omitted or adjusted according to your macros.

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thanks for the coaster love- they are from IKEA as well, just like the placemats!

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still having no luck whatsoever getting him to eat veggies of any kind, so watching him drink spinach never gets old.

brrrrr, stay warm out there yall! HAPPY FRIDAY!

Q: share your favorite, easiest smoothie recipe below. how often do you make them?

le

hostess with the mostess – cheesy spinach and squash au gratin

my mom is a pre-K teacher and still on her holiday break, so she and my aunt (her sis-in-law) came over to hang out, sleepover, and keep Chiso company with us. which means, i get ta’ COOKIN’!  whipping up healthy, tasty food for my family gives me life (add that to the phrases we should stop using in 2014 :roll: ) but it best describes how i feel while i’m doing my thing in my kitchen.  now can i do all this again tomorrow?  you bet! playing hostess is FUN. what we chowed down on today:

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lean turkey burgaaaaaas for lunch!  super easy recipe can be found on my instagram post from earlier today (look for this same photo).

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i topped the patties with cheddar style rice cheese,

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and i found those sprouted grain buns at Sprouts Farmer’s Market recently.  i was looking for the Ezekiel ones but these were cheaper and by Alvarado Street Bakery.  heard a lot about them and was not disappointed.

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no lettuce or avocado in the house, womp. but i did have condiments, tomatoes, and plenty of pickles. stuff your burgers with your fave toppings and toast your buns (makes a big difference in taste and texture).  everyone enjoyed their burger except for you-know-who.

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he touched it like he was going to pick it up and then faked everybody out.  i’ll try again tomorrow.

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i’ve been playing around with a squash casserole type recipe for the past few days and finally just went for it today since i was all up in the kitchen anyway. turned out better than i imagined, whoa. 

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 Sonny says it tastes just like Boston Market’s squash casserole side and well, i won’t argue with him!

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cheesy spinach & squash au gratin

the stuff:

  • 2 large zucchini, raw, coined & halved (see pic above)
  • 2 large yellow squash, raw, coined & halved
  • 3 garlic cloves, minced
  • 1 small yellow onion, chopped
  • 1 tsp cracked black pepper
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1 tsp parsley
  • 1/2 cup unsweetened vanilla almond milk
  • 2 eggs
  • Earth Balance Organic Whipped Buttery Spread
  • 2 tbsp liquid aminos
  • 1 cup frozen, thawed spinach
  • 1/2 cup cheddar style rice cheese
  • 1/2 cup skim mozzarella (you may use mozzarella almond cheese as well)
  • 1/8 cup light parmesan cheese

breadcrumbs:

  • 3 slices Sara Lee 45 Calories & Delightful bread, toasted until crispy
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/8 cup light parmesan cheese

do this:

  1. spray your casserole dish with no-stick cooking spray and pre-heat your oven to 350 degrees.
  2. make breadcrumbs by combining listed ingredients in your food processor and pulsing until you achieve a breadcrumb-like consistency.
  3. in a large skillet over medium heat, saute the garlic, onion, zucchini, and squash together for 4-5 minutes or until translucent.
  4. add spinach, garlic powder, onion powder, liquid aminos, parsley, and cracked black pepper to pan; mix.
  5. cover pan and let cook down for 10 more minutes before shutting off the heat and pouring your squash mixture into your prepared casserole dish. set aside.
  6. in a separate bowl, whisk eggs.
  7. to the egg mixture, add 1/8 cup of parmesan cheese, 1/4 cup of breadcrumb mixture, 1/2 cup of cheese, and the 1/2 cup of unsweetened vanilla almond milk.
  8. if your squash mixture has completely cooled by now, go ahead and add the egg mixture to it in the casserole dish and mix WELL. if it’s still warm, temper the eggs by adding a little bit of squash mixture to the egg mixture (in that order, please!)  at a time to prevent making scrambled eggs.  the cold almond milk should help cool the squash mixture down faster too. once all combined, set aside.
  9. add the last 1/2 cup of cheese to  1/4 cup of the breadcrumb mixture and sprinkle it on top of your casserole evenly.
  10. bake for 40-45 minutes or until the casserole no longer jiggles when you shake the dish.
  11. let it cool then dive in.

i divided my dish into 8 nice size servings and here are the stats for 1 serving: 162 cals, 6g fat, 14g carbs, 15g protein, 4 g sugar.

have a seat, Boston Market :lol:

lastly, for dinner, i heated up some leftover chicken & veggie stir fry and mixed it with some marinara sauce to revive the flavors. very yummy!  i also baked two pans of swai for tonight and for Sonny’s lunches tomorrow.  i don’t add ANY salt to the swai cause it doesn’t need it at all like tilapia.

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  i topped these with onion powder, garlic powder, and salt free Southwest seasoning from Mc Cormick (found at Walmart and HEB) and cooked them for 30 minutes in a 350 degree oven. that’s it!  roasted brussels sprouts on the side.
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 thinking about all the crazy business ideas in my head and on my heart for 2014 and it overwhelms me.  i’m determined to make 2014 NOTHING like 2013 though. one day at a time.  ok, zzzzzzzzzzzzzzzz

le

fit n’ crispy chicken parm

Italian food. its been on my mind lately.

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i really wanted something heavy like a big pan of cheesy lasagna but this nipped that craving right in the bud.  it’s lean, it’s fit, it’s crispy, it’s savory, and it’s good.

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making your own bread crumbs is super simple and recommended.  i used some toasted Sara Lee 45 Calories & Delightful bread for mine.

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perfect. no frying needed! i had planned to sear the chicken on both sides in my cast iron skillet (before putting them into the oven to finish) cause i wanted that crispy, crunchy exterior, but omitting that step still produced the same results. SCORE.

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i used Classico all natural, fire roasted tomato & garlic sauce,

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and topped the breasts with a heaping tbsp of sauce, a few spinach leaves, and a big slice of mozzarella almond cheese.

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i know chicken parm is usually paired with some variety of pasta, but i had a big, unbaked spaghetti squash sitting on my counter i needed to use.

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tender, Italian juiciness.  recipe time :)

fit n’ crispy chicken parm

the stuff: breadcrumbs

  • 4 slices Sara Lee 45 Calories & Delightful wheat bread, toasted (can use gluten-free bread)
  • 1 tsp Italian seasoning
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/4 cup light parmesan cheese (optional for a dairy-free dish)

the stuff: chicken

  • 4 large boneless & skinless chicken breasts (pounded and flattened)
  • 1/2 jar of all natural Classico Fire Roasted Tomato & Garlic sauce
  • 1-2 tbsp Earth Balance Organic Whipped Buttery Spread
  • 3 oz Lisanatti Mozzarella Almond Cheese
  • 1 cup fresh spinach leaves
  • 1/2 tsp cracked black pepper
  • 1 tbsp Bragg Liquid Aminos

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do this: breadcrumbs

  1. toast slices of bread until crispy, not burnt but no longer soft and chewy.
  2. break them up into pieces by hand and toss them into your food processor.
  3. add the onion powder, garlic powder, parmesan cheese, and Italian seasonings.
  4. blend until you achieve a breadcrumb-like consistency and set to the side.

do this: chicken – preheat oven to 400 degrees now!

  1. pound and flatten thawed chicken breasts (under a towel, in plastic wrap, in a plastic bag, etc) with your mallet until about 1/2 in thick.
  2. place them into a large bowl and pour the liquid aminos and melted whipped butter spread over the top, coating evenly.
  3. spread out the breadcrumb mixture onto a large, flat plate.
  4. spray your baking pan with no stick cooking spray and set it on your work station.
  5. take each chicken breast and dip/press them into the breadcrumb mixture coating both sides evenly.
  6. place them neatly into your pan, flat.  if they are touching it’s ok but don’t overcrowd your pan.
  7. sprinkle cracked black pepper onto the breasts.
  8. place pan(s) into the oven and cook for 20 minutes on one side; flip, and cook for an additional 10 minutes.
  9. remove chicken from oven (make sure they are done in the center) and remove the breasts from the pan.
  10. pour tomato sauce into your pan, covering the bottom completely.
  11. place chicken breasts back into pan on top of sauce.
  12. top them each with 1-2 tbsp more of sauce, a few leaves of spinach, as well your cheese (you can shred it too, your call.)
  13. place back in the oven for an additional 10 minutes or until your cheese is all bubbly and melty!

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fyi, there was a little over 1/4 cup of unused breadcrumbs left.

per 4 oz serving of chicken: 240 cals, 7g fat, 12g carbs, 2 g fiber, 31 g protein

enjoy! make it, take a pic, and tag me on Instagram (#fitfoodiele) or to the Fit Foodie Le Facebook Fan page!

le

strawberry spinach pancakes + Angie’s Popcorn GIVEAWAY

strawberry spinach salad meets strawberry spinach pancakes.

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these are similar to the Spanana pancake recipe but i kinda went off the top of my head this morning with this one.

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strawberry spinach pancakes

the stuff:

  • 1/2 cup raw oat bran or ground oatmeal
  • 3 oz ripe banana
  • 1 tsp vanilla
  • 4 tbsp unsweetened vanilla almond milk
  • 2 egg whites
  • 1/2 tsp cinnamon
  • 1 tsp baking powder
  • 1 cup frozen spinach
  • 3 tbsp unsweetened applesauce
  • 3-4 strawberries, sliced
  • 1 packet stevia (optional)

do this: 

combine everything except the berries in your blender or food processor.  coat your skillet with no stick cooking spray and set to medium heat.  cook each cake 4-5 min on one side; flip and cook 3-4 on the other.  top cakes with strawberries and Walden Farms pancake syrup before dig in and check out the IG vid i posted this morning while you’re at it!

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stats are for the entire stacky stack.

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i just want to say YOU ROCK for helping Fit Foodie Le reach 1K Facebook Fans over this past weekend!!!!! what!? small to some but a huge milestone for me man.  i appreciate every single click of support! that said,

it’s that time again.

 i can’t get enough of doing these giveaways!!! ever. they make me so happy and i’m not even the winner. giving really does feel better than receiving.

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after fighting the urge to eat this entire sample box myself from Angie’s Popcorn- this variety pack shall be the next Fit Foodie Le giveaway prize.  ASAP.  THANK YOU,  Angie’s!

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as you know, i looooove me some Boom Chicka Pop- it’s my favorite movie-watching snack.  they have a variety of flavors like the ones pictured above and i am on my way to trying them all.

 if you’re already following me on Facebook, you are good to G-O! click below if you’d like to jump in on this:

———->a Rafflecopter giveaway<———-

contest starts……NOW!

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remember-  what you allow is what will continue. remain humble, but don’t be afraid to stand up and speak up for yourself.

have a great rest of your monday and head to Facebook and get ‘ta Liking!

le

homemade, creamy vanilla-strawberry-banana popsicles + kopy kat kale salad revamped!

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so he loved the homemade popsicles!!! i did too.

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made with all natural ingredients!

creamy vanilla-strawberry-banana popsicles

the stuff:

  • 1 cup unsweetened vanilla almond milk
  • *2 packets granulated stevia OR 5-7 drops of liquid vanilla creme stevia
  • 5 strawberries
  • 1 banana
  • 1 tsp vanilla
  • 1 heaping tbsp of plain greek yogurt (optional)

do this:

*you can use 1/4 cup of your fave sweetener  (honey, agave nectar, etc.) but i used stevia simply because i must monitor and regulate Chiso’s sugar intake as he asks for fruit all day long.  never veggies :( so i wanted the sugar to come from the fruit only.  this also keeps the nutritional stats of the pops low as well.  use what you and your family like best though!* throw everything into your blender and pulse it to your desired consistency.

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i left my ‘batter’ chunky cause i liked the bits of real fruit that appear as you eat the pop.  but you can liquify it completely – it’s always your call!  the greek yogurt gives it more creaminess and a shot of protein of course. however, they won’t be considered dairy-free anymore if ya add it, fyi!

for 1 pop:

vanillastrawberrybananapopsicles

my recipe made 4.  you can also try freezing them in ice-cube trays if you don’t have the popsicle mold. no biggie.

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frozen, guilt-free treat!
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the flavor combos that can be made with these things are endless. so expect more where that came from!

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Chiso enjoyed half a stack of spanana pancakes this morning,

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and he finished off the other half for lunch.

i’ve been able to add a few more recipes to the ebook as of late and i’m happy with its progress!  thank you guys for being so patient.  i stopped by Sprouts today to get some red potatoes for a new recipe i’m creating, but i forgot that their sale goes from Wednesday to Wednesday and, well, ….
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  let me explain!!!! i have never, ever, in my life seen fresh asparagus for under 1 buck per lb, ANYWHERE. i didn’t think it was possible.  so i got a few bunches. i had to.  Chiso loves the cuties, i ran outta alfalfa sprouts for my sammiches, Indiana Popcorn is just too hard to resist (it was on sale 2 for 5) and i grabbed THE last package of La Tortilla Factory 80 calorie light flour tortillas!!!!!! i mean it was literally perfect timing! they have been sold the heck out since my Sprouts opened, so i didn’t expect any there. can i get a WHOOP, WHOOP.  oh i really did get the potatoes too.

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now, here’s our post-workout dinner tonight!  pan seared onion & herb tilapia, the other half of my roasted acorn squash from last night topped with cinnamon this time, and a cleaner, better, revamped version of my copy cat Central Market kale salad!

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 FFL’s  Kopy Kat Kale Salad

  • 1/4 cup fresh squeezed orange juice
  • 2 tbsp Bragg Liquid Aminos
  • 1/4 cup Bragg Apple Cider Vinegar
  • 1 packet granulated stevia
  • 2 tbsp crystallized ginger, chopped
  • 1/4 cup dried cranberries
  • 1/4 cup roasted, unsalted pepitas
  • 2 tbsp sliced almonds
  • 1 big fresh bunch of raw kale
  • 1 tsp sesame oil (optional)

do this:  wash, dry, and chop kale into bite sized pieces.  add all liquids to your mixing bowl as well as the stevia; stir until dissolved. toss steamed kale into your bowl and incorporate.  add the chopped ginger, almonds, pepitas, and cranberries and toss/mix well once more.  eat those greens UP!  they will taste even better tomorrow after the flavors do their thing in the fridge.

the big difference?  steaming the kale in my wok for about 2-3 minutes first made a significant one.  it gives the salad so much more flavor vs raw kale.

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hope you had a fab hump day.  enjoy those recipes!

le

winner winner chicken dinner


glory to God, Sonny won 1st place in his division at the Ft. Worth MuscleMania bodybuilding show this past weekend!! here’s Chiso congratulating him and apologizing for sleeping through the entire evening show in mommy’s arms.  630-930…what a nap :shock:

i’m pretty proud of this guy.

i was screaming as loud as i could!!  great show and amazing jobs done by all.

here are Sonny and some of the other competitors soaking in their win.  cloud 9 status!

Chiso clearly just wanted to play with that ball, but we got a good family shot outside the venue during intermission break.  immediately following the show, Sonny’s team went to dinner at Blue Mesa  to celebrate their accomplishments, weeks of hard work, dieting, and training.  both of our phones were almost dead after our long day, so my camera flash was toast.  horrible lighting for these next few pics, ugh.

along with Sonny’s show day meals, i prepped all of mine for the trip as well.  and this meal was not apart of the plan lol! neither was the pizza Sonny brought me from backstage earlier.  nevertheless,  i started with a  dinner salad of field greens topped with tomatoes and red onion.  balsamic vinaigrette was on the side.

Sonny got the Perfect Tortilla Soup which had chicken, tomatoes, jack cheese, smoked chiles, and fresh lime in chicken broth.

CHIPS. sweet potato, tortilla (blue and flour).  and honestly they were nothing to write home about.  it’s just that they were in front of me and i was hungry!!! snacking ensued. excessive snacking.

having no flash totally took away from the dish, but it was way tastier than it looked.  i got the Spa Chicken and Spinach Enchiladas with asparagus and grilled sweet potatoes.  the Spa section on their menu was detailed with nutritional stats and lighter options.  i totally appreciated that.  why don’t restaurants just do this for the entire menu?  we’re prolly better off not knowing in some cases!

Sonny asked the server for the dish with the most food and variety like he always does and ended up getting a sampler platter.  like he always does. lol.  the Mesa Sampler came with a carmelized onion quesadilla, mixed nachos, and chicken taquitos.

so on the way back to our hotel WE wanted something sweet and went through a Mc Donalds drive through in hopes to get some ice cream.   the machine was already closed down for cleaning for the night.  that has happened to us SEVERAL times… we should know the darn schedule by now.  so we ended up at the next best thing… actually it’s prolly the best thing lol.

we split a whatasized vanilla shake and i’m pretty sure i slurped down 70% of it!  i hadn’t had one in YEARS.  it was…. incredible.  Sonny mentioned going to In-N-Out burger too (hey we don’t have one in Houston) but i had to put my foot down and call it quits.

we got some rest and headed home the next morning, but not before grabbing breakfast.  i took a selfie of my abs before we left though and i wasn’t surprised that they were still flat.  after i eat crap, it pops back up to say hello on me 3-4 days later.  for a while i had myself fooled!  the symptoms may be delayed  (bloating, gas, bubble guts, pimples, fatigue, flat muscles, heaviness) but they ALWAYS come.  always.

Sonny wanted to start breakfast with a BANG but Ihop was the  best option that popped up on our GPS.  i was somewhat relieved and i’m also glad there were no Shipley’s around :shock:

now THIS is a breakfast of champions.  ^^^ there’s one right there, tee hee.  Ihop always did have crazy portion sizes.

Sonny smashed a steak omelette topped with cheese and tomatoes,

and a stack of what Ihop is famous for…. mmmmmm.

we got Chi a kiddie sampler of baby cakes, scrambled eggs, and turkey bacon which he did NOT like and took off his plate immediately.  i’m not a fan of the texture of turkey bacon either…i don’t blame him.

 

time to get back on track.

after examining this pic closer, that totally looks like a bug in my oatmeal!!!!! LOL. i remember seeing it after stirring my bananas in though and it was definitely an oat.  i think.  i hope.

i also got a spinach, mushroom, and tomato egg white omelette that was pretty amazing.  i’m am in complete love with their Simple and Fit menu. look at all those options!!! the website is super user-friendly. seriously, GO IHOP! 4 thumbs up from fitfoodiele.

the oatmeal came with butter, brown sugar, and milk on the side, but i didn’t use them.  you know what i used!  packet of stevia from the stash in my purse.

didn’t bring any Walden Farms syrup with me, but they did provide sugar-free syrup.  again, GO IHOP!  HEB sells Cary’s syrup as well, FYI.

we hit the road and made it home safely, thank God.  THEN i hit the gym solo to get a head start on that vanilla shake before it did too much damage lol.  Saturday was a full rest day and i did absolutely nothing for the first time in a while, so i was ready to go and pump some iron.

one of the bodybuilders gave this advice to the crowd at the show:  ‘it’s not about who can squat the most.  it’s not about who can bench press the most.  eat right, squeeze the muscle with each rep, and train hard.’  it was short, sweet, and really hit home.  during that workout, i did my best to squeeze my glutes, hams, quads, and calves with each rep. i felt and saw a difference immediately.  oooh it burns. STILL feeling it.

i did legs and cardio and got up outta there.  will be switching up my routine next week though-  time for something new.  next i hit up the store cause my Sunday just ain’t right without some grocery shopping.

CONGRATULATIONS SONNY!!!!! XOXO

le

light & lean black bean pumpkin chicken chili

this morning started out with an invigorating weight workout.  every time i drive to the gym early in the AM feeling crappy from not enough sleep or just plain tired, i always, and i do mean always, end up feeling the complete opposite immediately afterwards.

then my day REALLY got started with some pancakes.

banana -oat surprise! pancakes.

surprise.  i promise i’ll use a different fruit sooner than later.

i drizzled them with my precious Walden Farms syrup.  i now have  a small inventory of bottles in my pantry.  ever hit the store and the one (or few ) item you need is completely gone!? that’s been happening to me lately.  Hunt’s reduced sugar ketchup….GONE. every other freakin kind of  hunts ketchup is just sitting there collecting dust, untouched.  rows perfectly straight.  Mc Cormick smokehouse maple seasoning… nowhere to be found.  the entire row! coincidence?!?  vegan whipped topping… :roll:  do all my readers live in this area or what LOL

well HEB did have fresh salmon on sale and plenty of it.  i always keep my eye on it and 3.97 is the lowest i’ve ever seen it go.  so, i got a few pounds.  large shrimp were also going for that same price, so that went in my cart too.  i seasoned a hunk of salmon with garlic and herb seasoning and roasted it in the oven along with some zucchini for lunch today.   healthy,  fresh, and light.  clean eating makes you FEEL that way too.  i also had two slices of sprouted grain sesame Ezekiel bread along with it.

i also bought some 99% lean ground turkey and cooked it up with cilantro, onions, shallots, curry, chili powder, pepper, and liquid aminos  last night for dinner.  i had just come in from the gym and had a craving for some cheesy enchiladas!!!

so i used that turkey mix and combined it with fresh spinach, La Tortilla Factory white-wheat soft wraps, Trader Joe’s organic pizza sauce, plenty of shredded rice cheese, and fresh avocado.  healthy, low-fat, low-carb, delish, and GUILT-FREE.

so as i was checking out of HEB, the best grocery store ever in life, this caught my eye.  look at all those special options!!

did i mention i was still inside HEB?

who puts a mini self-serve fro-yo shop complete with not only low/no fat options but gluten and dairy-free as well inside a grocery store!?


it doesn’t matter. *sheds a tear or four* two of my fave things under one roof.

did you know that a red bell pepper is green first?  it doesn’t grow red. did you know that? i didn’t.  i believe my co-worker told me that a while ago.  now, it’s happening on my kitchen island. cool.

nugget of info about red bell peps:

‘These are more mature than green, orange or yellow bell peppers. They are rich in carotenoid phytonutrients and contain almost eleven times more beta-carotene than green bell peppers as well as one and a half times more vitamin C. Red Bell Peppers have a sweet, almost fruity taste. Pimento and paprika are both prepared from red bell peppers.’

must be why they are so expensive :shock:

almost done, last thing!

light & lean black bean pumpkin chicken chili

the stuff:

  • 1/2 cup sweet corn
  • 2 medium chopped tomatoes
  • 4oz lean ground chicken breast
  • 2 tbsp Bragg’s liquid aminos
  • 1 can pure pumpkin
  • 1/2 tsp pumpkin spice
  • 1 tsp chili powder
  • 1 tsp cumin
  • 2 bay leaves
  • 1 tsp smoked papripka
  • 1 4 oz can no salt added tomato sauce
  • 1 cup low sodium chicken broth (or water)
  • 1/2 cup no salt added black beans (drained and rinsed)
  •  1 medium shallot, chopped
  • 1 medium-large yellow onion, chopped
  • 1/2 green bell pepper, chopped
  • 1/2 red bell pepper, chopped
  • couple sprigs fresh cilantro, chopped
  • 1-2 tsp sea salt (to taste)
  • 1 cup mushrooms (optional)

i split the entire pot into 5 bowls of chili.

1 serving = 1 bowl

do this:

chop up the onions, shallots, and  half of the cilantro, and cook it in a medium heated pot until translucent.  throw in your ground chicken along with your spices and liquid aminos and cook it until there is no more pink. dump all your vegetables, canned pumpkin, tomato sauce, beans and chicken stock in…everything except the cilantro and salt.  bring to a boil, then let simmer for 10-15 minutes on low heat. add more chopped cilantro and stir.  now, taste it, and add the appropriate amount of salt to your liking.  this will taste EVER better the next day!

i made a bowl for myself and topped it with fresh avocado, goat cheese, and corn thins on the side.

Sonny had a nice big helping of it too.

i’m so excited- i had a cooking date tonight with one of my dear friends!! can’t wait to share what we created- good times and good food.

nite!

le

‘you must be on a diet huh’

exclaimed the cashier after ringing up my groceries. #truestory.   no boo!  this is how we LIVE.

this is pretty much what my cart looks like after a quick visit to the grocery store.  not the big ‘we-are-out-of -EVERYTHING’ trip, but i can stretch this for two weeks, max. what i have here:

  • 2% cottage cheese – protein snack
  • brown rice (microwaved kind- forget that pot)
  • fresh fruit- buy whatever is on sale. it’s almost summer so you have a lot to choose from. this week, i got us strawberries and blueberries.  and you know bananas are always cheap!
  • fresh, frozen veggies (sweet potatoes, spinach)
  • whole eggs
  • egg whites
  • ‘i can’t believe it’s not butter’ spray butter – for popcorn, our omelettes, and cooking in general. sometimes the butter flavor satisfies your craving. sometimes.
  • La Tortilla Factory whole wheat/white low-cal high fiber tortillas- for breakfast tacos, quesadillas, w/ pb2 for a snack, homemade tortilla chips.. only 50 cals for 1!
  • dry ranch dressing mix for seasoning my chicken, fish, pork, potatoes, etc.  i seriously need to check Sams so i can buy this in bulk.

   i normally don’t cook on friday night (a rule i stole from my mom) so i don’t know what got into me.  for dinner i made a colorful ragu with lean ground turkey and paired it with some quinoa.

then i instagramed it up.  are you following me on Instagram????

@fitfoodiele

now fast forward to sunday- i made this FANTASTIC smoothie tonight!!  do NOT let the color fool you. although i’m sure by now you’ve seen a green smoothie somewhere.

half a banana

3/4th cup frozen chopped spinach

1 tsp sugar-free vanilla pudding mix

1 scoop protein powder

1 cup almond milk (add more if needed, but not too much!)

BLEND.

SWEET, creamy, and dreamy!  and most important, GOOD for you.  and stop making that face cause if i hadn’t told you there was spinach in there you wouldn’t have known.

oooo it was JUST what i needed after my quick two mile run.  i usually drink my smoothies from my fav mug, but i needed to show off that beautiful color. now,  what can i call this thing?? suggestions??

*** help me name this smoothie!! all comments must be posted below to qualify.  some lucky reader will win a little something courtesy of fitfoodiele by this FRIDAY, June 8th!!  ***

s/n: school’s OUT for all you educators!!!  let the summer vacations ensue:)

le

dinner and a

you thought i was gonna say movie, didn’t you.  nope, dinner and a WORKOUT!  that’s my kinda date.

 i usually run out in the hot sun on wednesdays cause i’m crazy.  i prefer running in the heat over the cold, any day.  for today’s workout, i selected 5k on my ipod.  be realistic with your workouts. especially if you’re just starting out or getting back into a workout groove. set the bar low, and exceed your goals  gradually.  i had every intention to go past 5k, and i did just that.  just a mind trick i like to play on myself sometimes.   set small goals for yourself and knock them out one at a time.

don’t let the 14:12 pace fool ya, i did intervals the entire way.  i sprinted hard for 15 seconds, then walked for 30.  repeat. give or take a couple seconds;)  the time always flies by because 1, well, my ipod is on, 2 switching up my speed keeps things ‘exciting’ ( no boring single-paced run ),  and 3, i run outside through my neighborhood and enjoy the scenery.   i stay off the treadmill as much as possible.  you should too.  anyway, the bulk of the 5k was intervals.  i then ran/walked home at a moderate pace for another 2k or so for a total of 7k for the evening.  dinner was cooking while i was away:

baked tilapia, roasted sweet potatoes, and lightly creamed spinach.

we’re keepin it light tonight- STILL working off memorial day wkend, hahaha. *blank stare*  i melted about 3 tbsp of good ol coconut oil and drizzled it over the tilapia fillets as well as my sliced raw sweet potatoes.  i  seasoned them both with tony c’s and some black pepper and threw them into the oven. 350 deg, 30 minutes, both done.  i microwaved and drained the spinach, then added just two light swiss laughing cow cheese wedges, and a little salt and pepper.

quick and to the point today! score!  off to bed i go- 5:30 am weight workout tomorrow.

le

.

gobble these

what else can you do with ground turkey logs!?

make some turkey meatballs and serve them over fibergourmet penne pasta with a light cream sauce.  this was my last box:( ordering again soon.

 next time i’ll use reg. chicken broth- the garlic flavor in this kind was waaaaaaaaaaay too strong.  you might try a different brand though.  start boiling your pasta water now.

lite cream sauce:

  • 1 cup low sodium chicken broth
  • 1/2 cup fat-free half and half
  • 1-2 tbs light butter (optional)

turkey  meat balls:

  • 1 ground turkey log 93/7 or 99% lean
  • 1 diced yellow onion
  • 1 med shallot OR 3-4 garlic cloves, diced
  • couple sprigs of fresh basil and parsley, chopped
  • 1/4 cup low sodium Worcestershire sauce
  • 2 egg whites OR 1/4 cup liquid egg whites
  • 2 slices (torn) Natures Own double fiber wheat bread (optional!)
  • tony c’s and fresh cracked pepper to taste

extras:

  • fresh spinach
  • fresh mushrooms

incorporate the meatball mix together by hand.  get in there.  shape them into balls.   you certainly don’t have to add the bread, but it just makes for a more moist and fluffier meat ball. if you don’t mind a dense meatball, skip it. we didn’t mind at all.

drop them in, put the top on, and let them pan ‘fry’ in just a little extra virgin olive oil or coconut oil, my new fav!!

i used 97/3% lean ground turkey.  as always, you can use 99% lean, but your meatballs won’t be as juicy since there’s not a lot of fat present.

once the meatballs are done, take them out of the pan, drop the butter in, and stir it around to activate those pan drippings. it seriously brings your sauce to life.  add the broth and cream. once it starts to simmer,  add your fresh spinach and mushrooms.  cover the pan again and cook them on low-med heat until the spinach just starts to wilt and the mushrooms get tender, less than 4-5 min.

combine the pasta with your sauce, veggies, and meatballs.  finally, top it with some fresh parmigiano reggiano.  i’ve been asked why i use this cheese so much- it has such a sharp fruity/nutty taste and a little goes such a long way in terms of flavor.  AND, 1 tbs is only 20 calories. *gasp* i know!!!

gobble.

le