Recipe Book

Leading an active lifestyle requires a lot of energy. Focusing on clean and healthy eating these recipes provide the nutrition and energy needed to get through the day all while tasting great!

***If anyone has any recipes they want highlighted please e-mail to ktemte2@gmail.com and I will add them to the book along with who they are from***

Breakfast

No-Cook Overnight Oatmeal 
recipe found on www.wonkywonderful.com

Lemon Blueberry No-Cook Oatmeal: (Lemon Blueberry Muffin Oatmeal)3/4 Cup Old Fashioned Oatmeal3/4 Cup Silk Unsweetened Coconut Milk1 Tb Fresh Squeezed Lemon Juice (1/2 lemon)1 tsp HoneyBlueberries & Lemon Zest 

Refrigerate overnight.  Add an extra splash of coconut milk in the morning of the oatmeal is thicker than you prefer.Add honey, lemon zest and as many blueberries as you want.Combine the oatmeal, lemon juice and coconut milk in an airtight container.

Chocolate Almond Coconut Overnight Oatmeal: (Almond Joy Oatmeal)3/4 Cup Old Fashioned Oatmeal3/4 Cup Silk Dark Chocolate Almond Milk2 Tb Natural Unsweetened Coconut Chips2 Tb Slivered Almonds1 Tb Mini Dark Chocolate Chips (optional) 

Refrigerate overnight.  Add an extra splash of chocolate almond milk in the morning of the oatmeal is thicker than you prefer.Top with coconut, almonds and chocolate chips.

Apple Banana Quinoa Breakfast Cups

recipe found on www.pumpsandiron.com

½ cup applesauce

1 cup mashed banana (about 3 bananas)

1 banana for slicing

1 cup cooked quinoa (about ½ cup dry)

2 ½ cups old-fashioned oats

½ cup almond milk

¼ cup honey

1 tsp vanilla extract

1 tsp cinnamon

1 apple, peeled and chopped

Instructions

Preheat oven to 375 degrees. Lightly grease a muffin tin (I use olive oil).

Cook the quinoa. Bring ¾ up water to a boil, pour in ½ cup dry quinoa, reduce to a simmer until fluffy—about 12 minutes.

Mix applesauce, mashed banana, almond milk, honey and vanilla in a bowl.

Mix dry ingredients (quinoa, oats, cinnamon) in a separate bowl. Slowly stir the wet into the dry until fully combined.

Peel core and chop up an apple. Mix the apple chunks into the bowl.

Fill each of the muffin cups to the top with the quinoa mixture. Add a banana slice or two to the top of each.

Bake for 20-25 minutes.

Let cool for 5 minutes, then enjoy one warm!

Banana Chocolate Chip Baked Oatmeal Singles

Recipe found on www.fitnessmagazine.com

3 cups old-fashioned oats

1/2 cup packed brown sugar

2 tsp. baking powder

1/2 tsp. salt

2 egg whites

1 egg

1 1/4 cup skim milk

3/4 cup mashed bananas

1 tsp. vanilla extract

3/4 cup semi-sweet chocolate chips

Preheat oven to 350°. Lightly mist 18 cups in a muffin tin with cooking spray.

Combine the oats, brown sugar, baking powder and salt in a large bowl and stir until thoroughly mixed.

In a separate bowl, whisk together the egg whites, egg, mashed banana, milk and vanilla. Add to the dry ingredients and stir until blended together. Mix in chocolate chips.

Spoon the oatmeal mixture evenly between the prepared muffin cups. Bake uncovered for 18 to 22 minutes or until oatmeal is lightly browned and a toothpick inserted into the middle comes out clean.

Gluten Free Egg Muffins

Recipe found on www.fitsugar.com

3 cups kale, de-stemmed and chopped into thin ribbons
1/4 small onion, diced, or 4 green onions, finely sliced
2 tablespoons fresh cilantro, minced
1 jalapeño, very finely diced (de-seed and remove the white parts to decrease spice)
1 tablespoon dried oregano
11 egg whites (I use a small carton of organic, free-range liquid egg whites. You can also just use 12 whole eggs if you don’t like egg whites)
7 whole eggs
Salt and pepper

Preheat oven to 375°F. Spray a muffin tin with cooking spray and line it with muffin liners (optional).

In a medium microwave-safe bowl, steam prepped kale in the microwave for 2–3 minutes until soft and wilted. Place in a large bowl and set aside.

In that same microwave-safe bowl, add diced onions and microwave for about 1 minute. This helps take away some of the strong, raw oniony taste. Add onions to the bowl with the kale.

Add cilantro, oregano, jalapeño, salt, and pepper to the same onion/kale mix. Stir to combine. Set aside for now.

In a separate large bowl, whisk together whole eggs, egg whites, salt, and pepper. You want the mixture to ribbon off the whisk and be fully scrambled.

Distribute the veggie mixture evenly between your 12 muffin cups.

Distribute egg mixture evenly between the cups, pouring over the veggie mix. I usually use a 1/3-cup measuring cup to do the job.

Bake for about 30 minutes until the muffins are golden brown and puffed up.

Let cool in pan for a few minutes and then remove to a cooling rack. Try to remove them to a rack as soon as you can safely do so, while keeping the muffins intact. If they sit in the pan too long, they continue to steam, and the texture can get rubbery.

Lunch/Dinner

ROASTED BEET AND PEACH SALAD

Recipe found at www.theroastedroot.net

3 small beets, roasted and chopped (about 1.5 cups)

1 peach, pitted and sliced

1 pluot, pitted and sliced

5 ounces mixed greens

3 tablespoons balsamic vinegar

2 tablespoons walnut or olive oil 

1 teaspoon stone ground mustard

1 teaspoon honey

1/3 to ½ cup blue cheese, crumbled*

¼ cup walnuts, roasted and chopped

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Preheat oven to 400 degrees F.

Wash and scrub the beets well.

Place beets on a long piece of tin foil then fold the foil into a packet. Place the foil on a cookie sheet and roast 45 minutes or until tender when poked with a fork. Allow beets to cool 20 minutes. Once cool, peel the skins off using your fingers or a paring knife (they should come off in strips easily).

Chop the beets and set them aside.

In a small bowl, whisk together the balsamic vinegar, walnut (or olive) oil, mustard, and honey until completely combined.

In a large salad bowl, add the mixed greens and toss with desired amount of dressing.

Add the peach and pluot slices, roasted beets and toss again.

Serve salad with roasted walnuts and crumbled blue cheese on top!

Cauliflower crust pizza

Recipe found at www.eat-drink-smile.com

1 cup cooked, riced cauliflower
1 cup shredded mozzarella cheese
1 egg, beaten
1 tsp dried oregano
1/2 tsp crushed garlic
1/2 tsp garlic salt
olive oil (optional)

pizza sauce, shredded cheese and your choice of toppings*

To "Rice" the Cauliflower:
Take 1 large head of fresh cauliflower, remove stems and leaves, and chop the florets into chunks. Add to food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it. (If you don't have a food processor, you can grate the whole head with a cheese grater). Place the riced cauliflower into a microwave safe bowl and microwave for 8 minutes (some microwaves are more powerful than others, so you may need to reduce this cooking time). There is no need to add water, as the natural moisture in the cauliflower is enough to cook itself. One large head should produce approximately 3 cups of riced cauliflower.

To Make the Pizza Crust:

Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray.

In a medium bowl, stir together 1 cup cauliflower, egg and mozzarella. Add oregano, crushed garlic and garlic salt, stir. Transfer to the cookie sheet, and using your hands, pat out into a 9" round. Optional: Brush olive oil over top of mixture to help with browning.

Bake at 450 degrees for 15 minutes.

Remove from oven. To the crust, add sauce, toppings and cheese. Place under a broiler at high heat just until cheese is melted (approximately 3-4 minutes).

Enjoy!

*Note that toppings need to be precooked since you are only broiling for a few minutes.

Greek Yogurt Chicken Salad

Recipe found at www.fitsugar.com

2 large boneless, skinless chicken breasts, poached
1/4 cup nonfat Greek yogurt
1/3 cup celery, diced
1/3 cup apple, diced
1/3 cup grapes, halved
1/4 cup slivered almonds

Dice poached chicken breasts and place in a large bowl. Mix in Greek yogurt until all the chicken is coated evenly.

Add celery, apple, grapes, and almonds to the bowl and mix in.

Enjoy immediately; store remaining chicken salad in fridge.

Kale and Butternut Squash Sauté

Recipe found at www.fitnessmagazine.com   

2 TB extra-virgin olive oil

3 ½ cups butternut squash, peeled and cut into cubes

½ cup diced onion

2 minced garlic cloves

4 ½ cups chopped fresh kale

1 teaspoon grated lemon zest

2 tablespoons lemon juice

½ teaspoon kosher salt

½ teaspoon pepper

2 tablespoons dried cranberries

4 tablespoons chopped walnuts

4 tablespoons crumbled goat cheese

 In a large skillet, heat oil over medium-high heat. Add squash, onion and garlic and cook, stirring constantly, until squash is lightly browned and slightly tender, about 7 minutes.

Add kale, lemon zest, lemon juice, salt and pepper and cook until kale is wilted and squash is tender, 5 to 7 minutes. Remove from heat.

Add cranberries and nuts; toss to combine. Sprinkle with goat cheese.

Pre/Post Workout

Peanut Butter Protein Balls

Recipe found at www.fitsugar.com

1/3 cup natural peanut butter
1/4 cup honey
1 scoop chocolate whey protein powder
3 tablespoons ground flaxseed
3 tablespoons dark chocolate chips

Mix all ingredients together in a large bowl. Roll into 10 balls (about one heaping tablespoon per serving).

Refrigerate to firm up balls, overnight for best results. Enjoy!

No-Bake Gluten Free Protein Bars

Recipe found at www.blog.anytimefitness.com

1.5 cups gluten-free rolled oats, blended into a flour**

1/2 cup protein powder, your choice of flavor

1/2 cup rice crisp cereal

1/2 cup natural nut or seed butter of choice

1/2 cup pure maple syrup (grade A or B) or honey

1 teaspoon pure vanilla extract

3 tablespoons mini dark chocolate chips or carob chips

1/2 tablespoon coconut oil

1/4 teaspoon sea salt

Line an 8-inch square pan with parchment paper.

Mix the oat flour, protein powder, rice crisp, and salt together in a large bowl.

Add in the nut or seed butter, maple syrup, and vanilla and stir until combined.

Press mixture into pan until smooth using slightly damp hands or another piece of parchment.

Place in freezer for 5-10 minutes, then remove and slice into bars.

Melt chocolate or carob chips and coconut oil in microwave or small pot over low heat. Stir until smooth.

Drizzle the bars and freeze again until set.