pan fried curry zucchini fritters + yeeeee-haw! Rodeo Run 5k

the response from my last post was incredibly overwhelming.  i'm already hormonal yall, jeez!!!! some of you even shared your heartfelt, REAL life preggo journeys with me.  it just reaffirms the fact that all women have a story to tell.  we all jump through, over, and under hoops all day, every day.  that's life.  God is true to His word though!  i'm honored and elated that women were able to connect with me on a more personal level and get encouragement and inspiration to keep pressing through their own struggles.  we all need it.  anytime you ever feel the need to share with me or ask any particular question about my journey, do so without hesitation!  le@fitfoodiele.com.  again, thank you all for reading and commenting openly and privately.  to God be the glory.

the Rodeo Run went down yesterday morning!  i picked up my race packet Friday and brought along a list of 3-year-old b-day party locations to check in the area.  yep, Chiso's getting a birthday party this year.  we did a small gathering at the house last year for his 2nd and remember i went batty for his 1st  so now it's time to venture out.  i think. suggestions? email me.

i broke my 'no oats pre-race' rule and had big bowl of them topped with bananas, blueberries, and some coconut crystals before we hit the road.

i walked/ran with a friend of mine, Krystal, and Chiso got to play and hangout with her son, Max.  Krystal is in FAB shape, right!? that's her 9 month old daughter in her arms.  she is such a big fitsporation to me!

 grateful to still be moving and shaking at 25 weeks now. my next race is the Bayou City Classic, and the link is over there in the events side bar!  strollers are welcome, so moms, let's do this!  email me if you'll be there; i'd love to meet up at the post-race party.  and if you see me running, SAY HAY!!!!!

   

so about that zucchini fritter recipe i own ya.... ugh, they are so incredibly tasty.  Sonny took a bite of one and was like, 'there's no meat in this?'

nope.

pan fried curry zucchini fritters

the stuff: (source)

• 3 large zucchini, shredded/grated
• 3 green onion, chopped
• 1/2 cup almond meal or flour
• 1/2 cup light parmesan cheese, shredded
• 2 eggs, beaten
• 1 egg white, beaten
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tbsp curry powder
• 1-2 tbsp liquid aminos
• 1 tsp cracked black pepper

do this:

1. use the larger holes when grating zucchini and shred them onto a dry cup towel.
2. use those muscles and squeeze out all the liquid possible.
3.  add all ingredients to a large mixing bowl and incorporate well.
4. heat a pan on HIGH coated with nonstick cooking spray (or pour a tsp of olive oil into the pan and spread it around)
5. place heaping tbsp size scoopfuls of mixture onto hot skillet and press down flat.
6. convert heat to LOW and cook for approx. 5 minutes on each side until golden brown and done. be patient.

makes 20 small-medium cakes!  for 1:

i have the patience of Chiso sometimes when i'm cooking and i often end up with a scramble instead of a perfect patty or cake.  i am sooooo dang proud of how these turned out!  best ones yet and so much savory deliciousness in every bite. please enjoy them as much as we have.  i got some garlic & herb goat cheese from HEB after the race that i have been spreading on them and, well,

i really need to go to bed. now.

le

fit n' crispy chicken parm

Italian food. its been on my mind lately.

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.

making your own bread crumbs is super simple and recommended.  pick your fave bread! for my recommendations, keep scrollin'!

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.

i used Classico all natural, fire roasted tomato & garlic sauce (or you can make your own marinara... uh huh, keep scrollin'),

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

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.

tender, Italian juiciness.  recipe time :)

fit n' crispy chicken parm

the stuff: breadcrumbs

• 4 slices whole wheat/grain bread (see what i used below)
• 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
• homemade marinara 
• 1-2 tbsp melted dairy-free buttery spread (see what i used below)
• 1-2 cups shredded cheese of your choice! (see what i used below)
• 1/4 cup Coconut Aminos
• 1 tbsp Weber Kickn' Chicken seasoning blend

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, optional 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. MARINATE the chicken breasts (overnight for best results) in the aminos and weber seasoning in a plastic baggie.
3. make an assembly line with 3 shallow pans.  1: melted buttery spread 2: breadcrumbs 3: baking pan (coated with no stick cooking spray) that will go into the oven.
4. take each chicken breast and dip/press them into the buttery spread, then the breadcrumb mixture coating both sides evenly.
5. finally, place them neatly into your baking pan, flat.  if they are touching it's ok but don't overcrowd your pan.
6. place pan(s) into the oven and cook for 20 minutes on one side; flip, and cook for an additional 10 minutes.
7. once done, remove pan from oven and set oven to HIGH broil.  spoon marinara over the center of the breasts (how much is up to you) then top with shredded cheese.
8. place pan back in oven close to the broiler heat and once the cheese is completely melted and bubbly, remove the pan from the oven for the last time and top with fresh basil.

here are a few options:

Sara Lee whole wheat 45 calories & delightful bread + mozzarella almond cheese,

Rudi's multigrain gluten-free sandwich bread + Daiya dairy-free shredded mozzarella,

 

or my fave, the 80/20 version: Rudi's multigrain sandwich bread + shredded monterey jack!

le

thanks & giving & food & family 2013

 i hope Thanksgiving 2013 was one to remember for you and your family.  here's what we did:

who eats like this on Thanksgiving Eve? sammiches and sushi @ Central Market.  it wasn't as crowded as i expected AT ALL. is it weird that i wanted it to be?

lemon ricotta pancakes for the boy.

on TG day i sped downtown to run in the traditional Turkey Trot 10k and left Sonny and Chi in our nice, warm, comfy bed :(

  this is THE coldest weather i have ever run in. ever. 32 dang degrees. the Chevron Houston Marathon in January isn't even this cold!!!!

so because of the dip in temp earlier that week, i switched from the 10k to the 5k y'all. keepin' it real. i believe i have become one of those people who like cold weather but hate being cold.

 i met up with some bodybuilder and UH alum friends afterwards.

FRIENDS DON'T LET FRIENDS RUN ALONE!!!! thanks for that, Charlene ;) 

plate # who even knows from later that evening! each one was sampler style so i could get a little bit of everything of course.

always good to see and hang with my beautiful cousins!

Q: how many places did you visit on TG day? 2 for us- my MIL and then Grandma's house.

le

#laterpost #flashbackfriday

i'm going through a period in my life where i'm letting go of something good to make room for something a billion times better.  why is that so dang hard though?  always easier said than done in my world. accepting change doesn't have to feel like pulling teeth, but i tend to take it to that level a lot every now and then.

i stick to my 6 Pack USA workout plan for the majority of my workouts but sometimes i just go in and wing it.

today's sweaty randomness: back, light triceps, cardio

• machine shoulder press 4 x 10
• lat pull downs 4 x 10
• machine tricep pushdowns 4 x 10
• hammer strength pull downs 4 x 10
• seated rows 4 x 10
• deadlift / overhead press combo w/ 45 lb bar 3 x 10
• steady-state, fat burning cardio on the elliptical 30 min

before that though, i met with the ladies of Style to Envy for breakfast at La Madeleine and did my best to resist all their crazy delicious savory and sweet pastries.  i met Val and Nikki at the Blog Elevated Conference this past Sept. and we discussed a few collaboration ideas for 2014! looking forward to that.

Chiso worked up an appetite playing hard and requested pizza for lunch. soooo, since were in the vicinity, we chowed down on some Ruggles Green gluten-free cuisine.

i had the Atlantic salmon salad with all the trimmings.  i actually forgot to ask for the dressing on the side this time and was too hungry to wait for a re-do.

what a Hammy Mc Hamster! Chiso got his pizza fix and i finished what he left which was only one dang slice! and i have no idea where he got 'eat everything but the crust' from. he certainly didn't learn that from Sonny or i cause we eat the whole thing. so yeah, i finished all his leftover crusts too. that dough is AMAZING.

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 here is a lighter, low sugar pumpkin cake recipe i made a few days ago i'd like to share before Turkey Day:

yummy pumpkin cake

the stuff:

• 1 cup Stevia for Baking
• 1/4 cup melted coconut oil
• 1/2 cup unsweetened applesauce
• 2 cups whole wheat pastry flour
• 1 can pure pumpkin
• 2 large eggs
• 1 tsp baking powder
• 1 tsp baking soda
• 2 tsp pumpkin pie spice
• 1/2 tsp salt
• 2 tbsp unsweetened vanilla almond milk

do this:

1. mix wet with wet, dry with dry, then incorporate together. do not over mix!
2. divide batter evenly between two 8 in round pans
3. bake for 28-30 min on 350 or until an inserted toothpick comes out clean.
4. let the cakes cool then pop them out of the pans
5. top however you'd like! i used vanilla butter cream and the very last few pecans in the bag (i hope that explains the debris on the plate)  this time, but next time i'll keep it super light and use sugar-free/fat-free cool whip. there are actually a few vegan coconut cream frosting recipes i've been seeing around.  that's a great option too!

makes 12 slices (for 1, no topping): 137 cals, 6g fat, 18g carbs, 3g fiber, 2g sugar, 3 g protein

hope you had a fantastic weekend. it's COLD in Houston these days, brrrrrr.

t-4 days yall!!

le

starter grocery list + Paleo Roast Pork with Apple Chutney & Butternut Squash

'i want to be healthier.'

you do? ok, read!

first off, breathe. don't over-complicate things.  this process does not go from 0-60 in 3 seconds and you won't either. it's a gradual thing. a lifestyle thing.  one that you will see and feel the effects of if you just stick with it.  little by little, a little becomes a lot.  we know by now that proper nutrition and physical fitness is a package deal. can't have one without the other.  i will be focusing on the nutrition part of the equation for now as this is where your journey begins:

here is a staple starter grocery list to save, print out, and take with you to the grocery store.  i go into detail about each section below and provide some of my favorite brands and where to get'em. keep reading.

key:

WF = Whole Foods

SFM = Sprouts Farmers Market

WM = Walmart

TG = Target

TJ = Trader Joes

HEB = HEB Pantry (local)

K = Kroger (local)

ALL = available at all listed stores

grains / cereals / breads

• Ezekiel brand breads and tortillas WF, SP
• Ezekiel cereal varieties WF, SP, WM, K, HEB
• Alvarado Street Bakery brand bread WF, SP
• La Tortilla Factory tortillas & wraps WF, SP, WM, K, HEB
• Nature's Own Double Fiber Wheat Bread WM, K, HEB, TG
• Sara Lee 45 Calories & Delightful brand bread HEB, WM, K, TG
• Trader Joe's whole grain breads TJ
• Sprouts Farmers Market whole grain breads SFM

i find that rolled, quick oats, oat bran, rice, quinoa, and couscous are cheapest when bought in bulk.  whip out your calculator and do the math if you must and compare the price per lb to whatever way you previously purchased these items.  yeah, those Uncle Ben's single serving rice pouches are DELICIOUSLY easy to prepare and taste so good, but they just aren't cost-effective and you know it! buy your rice in bulk and season it yourself.

flours / nuts / oils

• Bob's Red Mill flour varieties  WF, SP, HEB, K, WM, TG
• flours & nuts from the bulk bins of WF, HEB, or SP
• choose unrefined, virgin, and cold-pressed oils ALL
• roasted & unsalted mixed nuts (almonds, pistachios, cashews, pecans)  in bulk WF, SP, HEB

starchy veggies 

• fresh & frozen are best. if you must do canned, look for a low/no sodium option. these are veggies that are carbohydrate rich, higher in sugar content, have an adverse affect on blood glucose levels, and load you with energy. any on the list above will do; pick your fave. if unsure about how to classify a particular veggie, use this helpful list of starchy veggies. ALL

non-starchy veggies

• fresh & frozen are best. if you must do canned, look for a low/no sodium option.  these are veggies that contain fewer calories and carbs, lower sugar content, and have little to no effect on blood glucose levels and are loaded with essential vitamins, minerals. any on the  list above will do; pick your fave. if unsure how to classify a particular veggie use this helpful list of non-starchy veggies. ALL

fruit

• fresh & frozen are best.  beware of packaged and canned fruit which can contain crazy high amounts of sugar. read your labels!  don't forget avocado is a fruit and high and good fat. we know fruit is an excellent source of vitamins, minerals, and natural sugar, but the sugar content does vary per fruit, so choose wisely.  here's a chart of some of the most popular and available fruit choices that gives you an accurate depiction of the sugar content for a 1 cup serving. ALL

here's a more detailed list:

dairy

• Lactaid brand milk & cottage cheese ALL
• Greek yogurt brands: Fage, Chiobani, Oikos, Trader Joes ALL
• Laughing Cow Spreadable Cheese Wedges ALL
• Mini Babybel light cheese ALL

non-dairy

• Blue Diamond, Silk unsweetened vanilla and original almond milk ALL
• Lisanatti Almond Cheese (cheddar, pepper jack, mozzarella) WF, SFM
• Tofutti non-dairy cream cheese spread WFM, TJ, SFM, HEB, K
• Trader Joe's canned light coconut milk TJ

meat / seafood  / protein

• boneless & skinless turkey and chicken breast ALL
• 97-99% extra lean ground turkey, chicken, and beef ALL
• choose  cuts of beef with the least marbling
• leanest beef cuts: eye of round, sirloin tip and steak, top & bottom round roast & steak ALL
• shellfish: scallops, mussels, lobster, shrimp, crab ALL
• choose low sodium canned beans and rinse beans under cold water before cooking: navy, kidney, black, lima, chick peas, pinto, black-eyed peas. ALL
• HEB & Crystal Farms egg whites ALL, HEB
• fish: cod, salmon, tilapia, flounder, trout,  halibut, mahi mahi, perch, snapper, sole, tuna (canned and packed in water) ALL

seasonings / sauces / sweeteners

• Bragg's Liquid Aminos WM, WFM, SFM, K, HEB
• Bragg's Apple Cider Vinegar WM, WFM, SFM, K, HEB
• all fresh herbs (sage, cilantro, oregano, basil, dill)  ALL
• any salt-free standalone spice or seasoning blend (Mrs. Dash, McCormick, Trader Joes, Generic brands ALL
• use fresh lemon / lime just for natural seasoning, flavoring & marinating ALL
• liquid smoke WM, TG, K, HEB
• Heinz low carb ketchup ALL

so do you just go buy the entire list at once? no! remember, i spoke with Tiara in HEB the other day and here's that grocery shopping advice i gave her in a nutshell: 'depending on how ambitious you feel, pick 2, or 3 recipes you know you'll be making in the next 2 weeks or so and do your grocery shopping based on those ingredients.  else, there's a good chance you may not use everything you purchased and have to throw it away.  we know some items have longer shelf lives of course, but the majority of what is thrown away is spoiled produce.' i try to limit my store visits to 2-3 times a month.  i make large batches of a recipe at a time, and we have those meals/leftovers for the next 2-3 days before switching to something new.  sometimes i'll cook two large batches of two different recipes at a time and alternate those meals for more variety.

 grocery shopping tips:

1. buy fresh AND frozen produce
2. only buy produce in-season and on sale to save $
3. make a list first and stick to it
4. don't shop when you're hungry
5. set a monthly or bi-weekly budget and don't go over it
6. buy meat in bulk and freeze what you don't use immediately
7. buy generic brands whenever possible
8. shop the perimeter of the store (fresh meat, bread, produce, dairy).  processed foods tend to rule those isles.

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Q: questions?  FIRE AWAY!  what would you like to see MORE of? what wasn't covered or covered in enough detail?  i need your feedback. email me or comment below.

*********************

my featured FITzee meal of the week:

Paleo Pork Roast with Apple Chutney and Butternut Squash

all natural, dairy-free, gluten-free, Paleo friendly & smells and tastes like FALL.

place your FITzee Foods order to be shipped right to your doorstep now.

le