Spinach Addict

Spinach is so good for you, so I always try to incorporate it into my meals. 

Spinach has a high nutritional value and is extremely rich in antioxidants, especially when fresh, steamed, or quickly boiled. It is a rich source of vitamin A (and especially high in lutein), vitamin C, vitamin E, vitamin K, magnesium, manganese, folate, betaine,iron, vitamin B₂, calcium, potassium, vitamin B₆, folic acid, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids. Recently, opioid peptides called rubiscolins have also been found in spinach.

IT IS FULL OF VITAMINS AND ANTIOXIDANTS FOR BEING SO LOW IN CALORIE CONTENT!

 So I found this recipe a long time ago, and decided to try it out. It was delicious, and tasted like something you would get at an Italian restaurant. It is called:

TUSCAN CHICKEN WITH WHITE BEANS AND SPINACH

2 tsp. olive oil, divided

5 chicken breasts, skinless, boneless

Sea salt

Cracked black pepper

Dried Basil

Garlic Powder

1/2 yellow onion, chopped (I only had a red onion)

3 cloves garlic, minced

2 cups spinach

1 15 oz. can of diced tomatoes, drained

1 15 oz. can white beans, drained & rinsed

Add 1 tsp. of oil to skillet over medium heat. Season both sides of chicken with sea salt, pepper, garlic powder, and basil. Add chicken to skillet. Cook about 5-6 minutes each side, or until cooked through. Remove from pan and cover with tin foil tent, set aside.

Add the rest of the oil to the pan. Add onion and cook for 4-5 min, or until cooked through. Add garlic and stir continuously for 1 minute. Add drained tomatoes and beans. Stir and cook for 4-5 minutes. Add spinach. Season with salt, pepper, and basil to taste. Cook until spinach is wilted. Lade mixture onto serving dish and top with chicken. Serve immediately

I served mine with rice and steamed veggies. You could also do a baked potato and couscous! It was delicious and Bradon loved it as well! If you try it, let me know how you liked it!

FAKE CHOCOLATE ICE CREAM WITH MINI OREOS

1/2 cup vanilla soy milk (or any milk)

1 scoop chocolate or vanilla protein powder

Stevia

1/2 tsp. xanthum gum (thickens)

1/2 tsp. guar gum (creamy)

1 T. cocoa powder (optional)

6-7 ice cubes

Some mini oreos (or other toppings you may like)

Blend together until smooth! My Vitamix make ice cream perfectly! Some blenders may not do as well. Try it out! 

I then took my doggies for a walk and decided to snap some pictures. They actually walk me because they pull so hard. Taking my dogs on a walk is really relaxing for me and allows me time to think. I usually put in my earphones and listen to Pandora's alternative radio mix. 

Ute and Chester leading the way! Ute always has to be on the left and chester always has to be on the right. Sounds like they have some OCD qualities like their mother! haha. 

Bradon and I found this canal that they love to run around! We let them off their leash and they just run. They chase birds, dig in the dirt, and drink the dirty canal water! They are exhausted by the end!

The other day Ute fell in the canal and could not swim! Bradon had to jump in after him. It was pretty funny! (Not that Ute was drowning, but that Bradon got soaked saving our dog :))

ABS/SHOULDER/CARDIO WORKOUT

I had a great workout today that I would like to share. It kicked my butt and I loved it!

I started out with a 5 minute warmup on the elliptical

Then did this weight lifting circuit 3 times:

1. upright row with a barbell x 15

2. Supermans, alternating x 20

3. lateral raises with dumbbells x 15

4. front raises with dumbbells x 15

5. Hands overhead, crunches on stability ball x 50

6. Should Press with barbell x 15

7. side bridge x 60 seconds per side

30 minutes cardio on the stair stepper machine. Alternating 2 minutes moderate effort (8-10) with 1 minute intense effort (15-17).  (These are the levels on my machine at the gym)

This will be 10 intervals. 

5 minute cool down with stretching! It was great! Try it out!

After the gym today I put together this yummy smoothie bowl! I like eating it from a bowl because it is thick and creamy! It doesn't look good because of the spinach! I promise, it is tasty! If you have kids that don't like spinach (or husbands like mine) this is a great way to hide it in their food! They will never taste it!

SPINACH BERRY VANILLA PROTEIN SMOOTHIE BOWL

1/2 cup coconut milk (or any milk)
1/2 cup water
1 scoop vanilla protein
1/2 frozen banana
2-3 big frozen strawberries
1/2 cup frozen berries
1/2 tsp. xanthum gum (this is optional, it just thickens it)
1 big handful of spinach
1/4 cup plain oatmeal
3-4 ice cubes
Blend together until smooth and creamy! Very filling! You can buy xantham gum at a health food store.

Egg muffin & the best cookies ever!

                           Iknow it sounds funny....an egg muffin? It is yummy. It reminds me of German Pancakes, but a much easier version and a bit healthier. 

 

I got this idea from Smoothie Girls Blog.........
Ingredients:

• 2 Egg whites or 1/2 cup liquid eggs
• 1/4 cup pumpkin (3 T applesauce works well too, or yogurt, or smashed banana)
• 2 T peanut flour(1 T also works, can also use coconut flour)-if using whole wheat flour it wont be as moist but it works!
• 1/2 tsp baking powder
• stevia or other granular sweetener to taste
• 1 T. cocoa powder (Hershey's Special dark cocoa is best!)-OPTIONAL-(did not add it to mine)

Method: 

Spray a soup bowl with a very light layer of oil to prevent sticking (not even necessary but makes cleaning up a bit easier).
Mix ingredients well with fork, whisk or spatula
Microwave for 2:30-4+ min on High


I added peanut butter and sugar-free syrup on top! SO DELICIOUS and FILLING!!!

MONSTER COOKIES RECIPE

• Cream together:
• 2 eggs
• 2/3 cup sugar
• 2/3 cup brown sugar
• 1/3 cup soft butter
• 1 cup natural peanut butter
• Add:
• 1 tsp. vanilla
• 1 tsp. agave or honey (it calls for Karo syrup but I used agave)
• 1 1/2 tsp. baking soda
• 3 cups oatmeal
• 2/3 cup chocolate chips
• 1 medium bag M&Ms (optional, I did not add)
• Mix together and put on cookie sheet with small ice cream scoop. Can use a large ice cream scoop to make BIG ones, but I like smaller ones because I can never eat half of a cookie! :)
• Cook at 350 degrees for about 10-12 minutes or until edges are brown.

These cookies are not too unhealthy, except of course the sugar (but you could sub the white sugar for stevia because it cooks the same). It doesn't have flour and it doesn't have much butter, it uses a ton of peanut butter which is much better for you! Healthy fats and oats in a delicious cookie! Who cares about the sugar! haha. I love these cookies, and they are so rich and soft you only need one! 

My motto..."If you are going to eat a dessert...go for the decadent ones in moderation...you will be satisfies with less".

How many of you have eaten tons of sugar-free treats or fat-free frozen yogurt and have not felt satisfied? I know when I lived in the Delta Gamma house we would get sugar-free everything to try to be "healthy" but we would end up eating so much of it and still wanting more. I've learned to eat the most fattiest, sugariest treats and I feel much more satisfied with less. Sugar-free and fat free desserts are full of artificial ingredients and preservatives. Unless you are diabetic, don't always go for the sugar free options.

FOOD RULES #28-32

• Rule #28: If you have the space, buy a freezer:
• If you find a good price on grass-fed, natural meat stock up!
• Freeze fruit or veggies when they are cheap and in season.
• Rule #29: Eat like an omnivore:
• The greater the diversity of species you eat (plant, fungi, seeds, wheat, soy, beans, etc..) the more likely you are to cover all your nutritional bases
• Rule #30: Eat well-grown foods from healthy soil:
• "organic" doesn't mean it's the choice to choose. "organic" soda is still full of empty sugar calories. But choosing organic produce and meats is a good idea if you can afford it.
• Foods that are "organic" are grown in healthier soil and produce more nutritious foods.
• The longer it sits in a truck the faster it loses its nutrients. So go for local and organic. Farmers markets are the way to go during season!
• Rule #31: Eat wild foods when you can
• Rule #32: Don't overlook the oily fishes:
• Wild fishes are among the healthiest you can eat.

Yummy Sunday Dinner and Dessert

Hello and happy Sunday!! I made some delicious meatballs today for dinner and I wanted to share them with you. Bradon and I love them! Super healthy for you too.

MEATBALLS:

• 1 lb. lean ground turkey
• 1 T. bread crumbs (you can use quinoa instead if you want)
• 3 T. Wildtree's Spaghetti blend*** (You could also use spaghetti seasoning packets)
• 3 T. parmesan cheese
• 1 egg
• 1 1/2 tsp. salt
• 1/4 tsp. black pepper

Mix all together in a bowl (I use my clean hands to squish it all into 1-2 inch meatballs). Cook at 350 for about 20 min or until golden brown on a cookie sheet. Top your spaghetti with the meatballs and spaghetti sauce. For our dinner I mixed whole wheat spaghetti with spaghetti squash and topped with four meatballs and sauce! Paired it up with a small side salad and some broccoli. 

***I love Wildtree! I used to be a sales rep for them so I have everything in the catalogue :) Wildtree is a food company that makes quick and easy seasonings and food items that are all natural and very healthy for you! All the spices and mixes are already combined so all you do is add it to your meat or pasta and walla, dinner is ready! If you want to know more about it visit the website and check it out. I have many recipes and suggestions! All their items have less sugar, sodium, and fat then most store bought items. The Alfredo Extraordinare is excellent! Directions come right on the bottle..or on the website.

KOMBUCHA

While I was making dinner I sipped on some Synergy Kombucha. I have fallen in love with this stuff. It is a fermented tea that helps balance out your bodies pH, regulates digestion, suppresses your appetite, strengthens your immune system, gives your body the good bacteria it needs, etc. I have definitely seen a difference in my appetite and regularity if you know what I mean :). I sometimes drink half a bottle a day and save the other half for another day. It has a fizz to it that is a natural efferecense. Beware....it has natural floating healthy bacteria in it that is the "mushroom". You can buy them at any health food store! It is an acquired taste, smells like vinegar....I like the guava, mango, or trilogy for trying it your first time.

Bradon and I chef up our own ice cream mixture at home, it is our own Cold Stone...It is delicious and not at all healthy, but that's ok! When it comes to desserts I don't like healthy ones. They don't hit the spot for me. You need to splurge once in a while! 

We get a tub of natural chocolate ice cream and mix in a lot of peanut butter, peanut butter chips, chocolate chips, and half of a oreo pie crust from the store. Then we refreeze it. It is the best ice cream EVER! It is so rich that I do not need a lot to be satisfied! The oreo crust is the secret ingredient that makes this ice cream so irresistible. Mix it in at the end so it doesn't get too smashed up!

HAVE A WONDERFUL SUNDAY!