Ingredients 3/4 cup Old Fashioned Rolled Oats (gluten-free) 1 1/2 cups Water 1/2 teaspoon Vanilla Extract 1/2 teaspoon Cinnamon 3/4 cup Greek Yogurt 1 scoop No Whey (pea protein powder) 1 tablespoon Honey 1/2 cup Blueberries 1/4 cup Almonds, sliced Directions In a small saucepan, combine the oats, water, vanilla and cinnamon. Let simmer on low-medium…
Month: February 2017
2017 Week 7 Cauliflower Rice Skillet
Ingredients 2 medium heads cauliflower 1 tablespoon olive oil 1 pound chicken sausage, sliced into bite-size pieces 1/4 cup butter or ghee juice from half a lemon 2 teaspoons salt 1/2 teaspoon pepper 1/4 teaspoon cayenne pepper 1 tablespoon dijon mustard 2 medium zucchini, sliced lengthwise and chopped 1 and 1/2 cups frozen peas 1/2 or 1…
2017 Week 7 Menu
The menu for the coming week! #MyTrainerMelissa FoothillsWellnessCenter Monday Breakfast – Casserole Egg Muffins (make ahead on Sunday afternoon) Snack – Blueberry protein parfaits (make ahead on Sunday afternoon) Lunch – Cilantro Lime Mason Jar Salads (make ahead on Sunday) Dinner – Baked Greek Chicken Tuesday Breakfast – Casserole Egg Muffins (make…
2017 Week 7 Breakfast Casserole Muffins
Ingredients 3-4 pieces gluten free bread, torn into small pieces (enough to fill muffin tins almost to top) 1 cup shredded cheddar cheese 8 eggs 1 cup unsweetened almond milk 2 teaspoons ground mustard 1 teaspoon ground pepper (or more or less to taste) dried Parsley Instructions 1. Preheat oven to 400 degrees F. Grease muffins tins…
2017 Week 6 Herb Chicken & Orzo
Ingredients 4 boneless skinless chicken breasts, OR 4-6 boneless skinless chicken thighs 3 teaspoons Italian seasoning, divided 3 cups low sodium chicken broth 1 cup gluten free orzo pasta 4 tablespoons butter, melted 1 cup sliced mushrooms 1 medium white or yellow onion, finely chopped 2 teaspoons minced garlic 1 teaspoon salt (or to taste) 1/4…
2017 Week 6 Crockpot Chicken and Rice
Ingredients 2-4 chicken breasts 1 can cream of mushroom soup – I used Amy’s brand 2 Tbsp dried minced onion flakes 1 box Brown rice Directions Place chicken in bottom of slow cooker. Sprinkle chopped onion over top. Top with cream soup. Cover and cook on low 7-8 hours. Cook rice according to package directions. Before serving,…
2017 Week 6 Baked Chicken Parmesan
Ingredients 4 small-medium boneless skinless chicken breasts pounded to even thickness 1 tablespoon EVOO salt and pepper to taste ⅔ cup gluten free breadcrumbs (I added italian seasoning) 1/4 cup grated parmesan cheese 2 cups gluten free marinara sauce 2 teaspoons minced garlic 1 teaspoon Italian seasoning 1/4 cup finely chopped fresh basil, plus more for…
2017 6 Week Baked Lemon Chicken
Ingredients 4 boneless skinless chicken breasts 3 tablespoons butter or ghee ⅓ cup chicken broth 4 tablespoons fresh lemon juice 1 tablespoon honey 2 teaspoons minced garlic 1 teaspoon Italian seasoning salt and pepper to taste optional: fresh rosemary and lemon slices for garnish Directions 1. Preheat oven to 400 degrees and grease a baking…
2017 Week 6 Baked Honey Cilantro Lime Salmon & Chicken
Ingredients 1 large salmon fillet 1 large chicken breast salt and pepper, to taste 1/2 cup butter or ghee, melted juice of 2 limes (plus one lime, thinly sliced) 4 tablespoons honey 3 teaspoons minced garlic ⅓ cup cilantro, roughly chopped Directions 1. Preheat oven to 350 degrees. Line and grease a large baking sheet…
2017 Week 6 Taco Mason Jar Salads
Ingredients 2 tablespoons chills powder 1 tablespoon ground cucmin 2 teaspoon ground kosher salt 1 1/2 teaspoons hot smoked paprika 1 teaspoon cayenne pepper Tacos in a mason jar 1 tbsp EVOO 1 1/4 lb ground turkey 2 tbsp taco seasoning 1 cup shredded lettuce, shredded 1 cup salsa 1/3 cup greek yogurt guacamole Directions Combine everything…
2017 Week 6 Superfood Protein Balls
Ingredients 1/2 cup almond butter 1/4 cup hemp hearts 1/2 cup unsweetened coconut 1/2 cup gluten free oats, coarsely ground 1 cup brown rice cereal 1 TBSP spirulina 1 tsp maca 1 scoop No Whey 1/4 cup maple syrup or brown rice syrup or 6-8 drops liquid stevia pinch of sea salt Directions Combine all…
2017 Week 6 Grab and Go Egg Cups
Ingredients 12 strips of uncured turkey bacon EVOO or Coconut Oil to grease the muffin tins 1 cup grated butternut squash, packed 13 eggs, divided Optional: 1/2 cup grated cheddar cheese 12 asparagus spears, tips cut off (reserve the stems to roast for dinner!) 6 grape tomatoes, cut in half A little pepper and smoked paprika,…