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Chicken nuggets are almost every child’s favorite meal. I loved getting them as a kid. I will admit it was mostly from Mc Donald’s or out of a store bought bag back then. I am not sure there was even chicken in them, but I loved them. Did anyone else love chicken nuggets as a kid?

If we are being honest, I still love them, but I won’t eat them from a fast food restaurant or out of a store bought bag. I have changed my standards when it comes to food quite a bit since my childhood days. I view food completely differently now and look for the healthiest option, with the least amount of ingredients as I can. But, I also don’t want to give up every food I love, so I find ways to make my own version.

Here is a recipe for homemade chicken nuggets. There are only 3 ingredients, and I think they taste just as good as the ones I remember as a kid. And the bonus is that I know what all of the ingredients are, and I can pronounce them.

Ingredients:

2 uncooked thawed chicken breasts (preferably organic)

2 cooked sweet potatoes, skin removed (organic if possible)

1/2 cup almond flour

seasoning to taste (I used Flavor God Everything seasoning)

 

Directions:

Preheat the oven to 350 degrees, and line a baking pan with parchment paper or tin foil.

Place raw chicken breasts in a food processor or blender and puree.

Next add the cooked sweet potato to the food processor and puree.

Combine the pureed chicken and sweet potatoes in a medium size mixing bowl. Stir well, until they are combined.

Form the mixture into nuggets any size you like. I did a mixture of small nuggets and larger ones.

In a small mixing bowl, combine the almond flour and seasoning of your choice.

Roll each nugget in the almond flour mixture until well coated.

Place each coated nugget on a lined baking pan. I lined my baking pan with tin foil.

Bake at 350 for about 35 minutes, or until golden brown on top. Do not over cook or they become dry.

You can serve these right away. They made about 24 nuggets. If you have left overs, you can freeze them for another time too. We ate all of ours, so there were no left overs. Oh well!

 

 

 

Hi Friends!

I have a fun desert to share with you. Who doesn’t love having something sweet on hand? I do! Sometimes I just want something chocolate but also healthy. Here is a great recipe that accomplishes that! I don’t know the nutritional value. Sorry! It made 14 mini cups.

You can great creative with this recipe too and add other things. Perhaps cinnamon sprinkled on top? Let me know if you come up with a great add on.

Ingredients:

1 Dark Chocolate bar 72% or higher cacao

1 TBSP canned coconut milk

Peanut butter or almond butter

1 cup greek yogurt (plain or vanilla)

Flavor God Chocolate Donut seasoning. (optional)

 

Directions:

1. Over low heat, melt chocolate bar and canned coconut milk. Stir occasionally.
2. Once chocolate is melted, add a thin layer to a small muffin tin. I recommend lining your muffin tin with muffin cups.
3. Place in the freezer for 10 minutes, or until chocolate hardens.
4. Remove pan from freezer. Add a thin layer of peanut butter or almond butter on top of chocolate. I did some PB and some almond butter.
5. Add a thin layer of yogurt on top of peanut butter. I used a coconut flavored yogurt.
6. Sprinkle chocolate donut seasoning on top.(optional)
7. Place in the freezer for one hour.
8. Enjoy as a tasty dessert!

 

 

It is almost Thanksgiving! Can you believe how fast time is flying by?

Since Thanksgiving is a time that includes lots of EATING, I thought I would share a healthy alternative to a favorite Thanksgiving Day side dish. I love sweet potatoes (many of you know this), but I don’t like them loaded with sugar and marshmallows. It bothers my stomach, and I would rather have my sugar intake be in a dessert then a side dish. Anyone agree?

Sweet potato casserole is often full of brown sugar, heavy cream, and marshmallows, but it can be just as delicious without those ingredients. It is still high in carbs, but it’s Thanksgiving, what isn’t high in carbs? Try this recipe out, if you want to provide a healthier side dish to enjoy this Thanksgiving.

Ingredients:

4-5 large sweet potatoes

1 cup vanilla almond milk

2 tbsp melted coconut oil

1 tsp cinnamon

1 tsp salt

1/2 tsp nutmeg

1/2 tsp pumpkin pie seasoning (I used Flavor God)

For the Topping:

1 1/3 cup gluten free rolled oats

1 cup chopped pecans or walnuts

1/2 cup almond meal

1/4 tsp cinnamon

1/4 tsp salt

5 tbsp melted coconut oil

1 tbsp maple syrup (not the fake kind)

Directions:

1. Boil sweet potatoes until soft (mine took about 20 minutes)
2. Place in a large bowl. Add all other ingredients
3. mix with a hand mixer (or stand mixer) until well mixed.
4. Transfer to a 9×13 baking dish. Use a rubber spatula to smooth out.
5. In a separate bowl, combine topping ingredients. Mix until most and evenly mixed.
6. Sprinkle on top of Sweet potatoes.
7. Bake at 375 for 30 minutes or until the topping is toasted and the sweet potatoes are warmed through. Serve warm.

*I adapted this recipe from “Well Plated”.

It should be creamy with texture.

The topping ingredients should be well mixed.

 

Can you believe that it is already November?! That means that the holidays are right around the corner, literally! Thanksgiving is the first one up, and as we all know, it is a holiday that is all about eating. Did you know that the average calorie consumption is around 4,500 and 229g of fat for Thanksgiving. Yikes!

What can you do to avoid gaining weight during this season? There are actually a few things that will make it easier to keep your weight in check, while still enjoying your favorite holiday foods.

1. Eat a good breakfast before the festivities begin. Try to eat a meal high in protein and fiber that will keep you full for a while, so you don’t eat everything in sight when you walk in the door. My favorite is 2 eggs, slice of avocado, and sweet potato hash browns.
2. Watch out for the appetizers. This is where we can consume a lot of calories, before we have even eaten dinner. Avoid chips and dip, cheese sauces, crackers, etc… Instead reach for veggies, such as, carrots and broccoli with a little hummus or greek yogurt.
3. Pick a smaller plate. When we have a large plate, we feel the need to fill every inch of it. Another trick is to fill half the plate with salad, but with out for salad dressing. It can be loaded in fat and calories. Instead use balsamic vinegar or a fresh squeezed lemon.
4. Sample your favorites rather then loading up on them. If you love mashed potatoes, then have some, but only have a small amount. The same with any of your other favorite dishes. Take a small serving size of the dishes you love, but don’t glop it on.
5. Get a better bird. Find a recipe that is flavorful without adding gravy, cranberry sauce, or stuffing. If you don’t enjoy turkey without covering it in sauces, then consider choosing a different protein, such as ham or chicken.
6. Start a new tradition. If you are hosting, offer healthy side dishes or desserts, or ask guests to bring a healthy dish. Try recipes that don’t require heavy sauces or sugar, such as, sweet potatoes without brown sugar and marshmallows.
7. Watch your alcohol consumption. Too many drinks can lead to a lot of calories. It can also cause you to mindlessly eat.
8. Forgive yourself! If you overeat, don’t fret. Instead of stressing about the food you ate, go take a walk, or play an active game (football, twister, interactive Xbox). Be creative.
9. Remember why you are there. Have conversations with loved ones, play games, be in the moment. You don’t need to eat all day to have fun.

*Most of these came from Beach Body’s website or my own ideas.

Hi Friends!

I have a fun little recipe to share with you today! I love Chia Seed Pudding! It is easy to make and can have many fun flavor variations. I enjoy having it for dessert, a snack or breakfast.

You will only need a few ingredients and can change it up with whatever flavor you like. My favorite is Maple Nut. I have also made chocolate peanut butter, banana and cinnamon, and tropical delight (banana, and shredded coconut). The options are endless.

 

Ingredients:

1/4 cup chia seeds

1 cup almond milk

1 tablespoon chopped pecans

1 tablespoon pure maple syrup

Directions:

1. Add all ingredients to a glass mason jar.
2. Stir or give it a food shake (with the lid on of course)
3. Place in fridge overnight, or for at least 4 hours.
4. Stir and enjoy!

Nutritional Information:

Calories: 206

Fat: 14g

Carbs: 20.3g

Protein: 4.6g

Sugar: 8g

 

• Recipe adapted from Food Matters

When people start new workout programs, they often hope to see a huge weight loss right away. Why wouldn’t they? They started working out to lose weight most likely. They take their measurements, right down their starting weight, maybe take a “before” picture, and start their new program. This all sounds good so far, right?

A week or two passes and they are hoping that when they step on the scale, they will see at least 5 pounds gone. Sometimes it happens that way, but most of the time it doesn’t. Why? If they have cut their calories back and started burning calories through exercise, why wouldn’t they see a dramatic weight loss right away? Well, it’s tricky! There are a lot of things that go into what the scale says.

1. What time of the day did they weigh themselves?
2. What did they eat or drink before they stepped on the scale?
3. When was their last bowl movement?
4. Are they well hydrated?
5. What type of foods have they been eating?
6. What type of workout have they been doing (like adding weight training)?

These are a few examples of things that can affect the scale. The scale can be a wonderful tool to help you monitor progress, but it can also be a hindrance if you put too much “weight” into what it says. It can be defeating and your enemy. I think pictures or the mirror are a better option.

If you have started a new workout program, congrats!!! You are moving in the right direction, but don’t expect overnight results. Losing weight is a process that can take time. And, it’s not just about losing weight but also re-shaping your body and improving your health.

If you have started a program that incorporates weight training, you may be losing fat and adding muscle, without the scale moving much. It might seem like you haven’t lost much weight, but you have made changes to the shape of your body. We don’t want to just lose weight; we want to lose FAT! Adding muscle is a great way to do that. It can literally change the shape of your body. Why? Muscle takes up less space then fat. It doesn’t weigh more then fat; 5 pound of fat weighs the same as 5 pounds of muscle. You can see from the picture below how much smaller 5 pounds of muscle is. If you have lost 5 pounds, look how much fat that is!

Here are a few tips for getting leaner:

1. Drink plenty of water
2. Eat lean protein
3. Get plenty of sleep
4. Eat plenty of leafy greens
5. Eat more healthy fats like fish, nuts, coconut oil and avocados
6. Lift weights or do resistance training
7. Don’t forget cardio
8. Get rid of tempting “junk” food
9. Know your “why”. Make a goal and stick to it.

Never give up, even if the scale is not moving as fast as you want. We are looking for progress not perfection, and progress takes time. If you are eating right and exercising, your body will change.

I went through a time when I started lifting heavier weights and was disappointed that the scale was moving up! I wanted it to go down. I felt defeated and discouraged. I considered eliminating weight training from my workout program all together. Bad idea! After I got out of my funk, I realized that I was allowing the scale to dictate the way I felt. My clothes fit better, so why was I allowing the scale to affect me? Human nature, I guess. We like the idea of a small number on the scale. Ultimately, I want to be strong and healthy; not skinny and weak, so I stopped using the scale for a while and focused on how I looked and felt. My mindset totally shifted, and I came to realize that what I weigh was not as important as how I felt. I was adding muscle, and I was going to embrace that. So don’t be discouraged friends; keep at it and your body will change for the better.

Who doesn’t love pancakes? Especially when they are warm right off the griddle! For those of us who try to eat Paleo or avoid gluten, we need a good option for making them, right? Well, I found a recipe that I love from Juli Bauer’s cookbook, but of course I modified it a bit. I tend to do that a lot.

 

Ingredients:

1/2 cup coconut flour

1/2 cup tapioca flour

1/2 tsp baking powder

1/2 tsp baking soda

pinch of sea salt

3 eggs

3/4 cup vanilla almond milk ( I use Califa Farms)

1 tbsp honey

1 tsp vanilla extract

1 scoop vanilla protein powder or 1 scoop vital protein collagen (flavorless one)

1/4 cup chopped pecans

 

Directions:

1. Mix all ingredients well.
2. Spoon 1/4 cup mixture onto hot greased griddle or pan.
3. I cook mine at 300 on a griddle.
4. Flip pancakes once bubbles appear.
5. Top with maple syrup and enjoy!

You can also make these pancakes into egg sandwiches! So delicious! I put 2 scrambled eggs in between 2 pancakes with 1 sausage and presto!, you have a lovely pancake sandwich. I use Billinski’s sausage, because it has no nitrates or antibiotics.

Happy eating friends!

 

 

Hi Friends!

One of the things I love to make is granola. I literally make it about once a week; that’s how long it lasts around here. Store bought granola has so many added things that I don’t want, and they usually use canola oil, yuck!, so I make my own healthy version. You can flavor granola so many ways, but currently I have been doing pumpkin spice granola. It is fall after all! We put granola on top of yogurt, smoothie bowls, oatmeal, and just eat a handful as a snack sometimes.

 

Ingredients:

3 cups oats ( I use gluten free oats)

1/2 cup slivered almonds

1 cup whole almonds

1/2 cup chopped pecans or walnuts

1/4 cup coconut oil

3 tbsp maple syrup

4 tbsp honey

1 tbsp pumpkin pie spice ( I use Flavor God)

1 tsp cinnamon

1 tsp vanilla extract

1 tsp salt

 

Directions:

1. Pre-heat your oven to 300 degrees.
2. Mix oats, almonds, slivered almonds, and chopped peans in a bowl.
3. Add pumpkin spice seasoning, salt, and cinnamon
4. in a separate bowl, stir melted coconut oil, honey, maple syrup, and vanilla extract together.
5. Pour over oat mixture. Stir really well to evenly coat everything.
6. Line a baking sheet with parchment paper.
7. Spread oat mixture in a thin layer on parchment lined baking sheet.
8. Bake for 30 minutes. Gently stir oats around and bake for another 10 minutes.
9. Let cool. You can add dried fruit at this point if you want.
10. Place in a cute jar or store in a gallon ziplock bag.

Sometimes we just want a little something sweet at the end of the day. But, we don’t want to ruin all of the hard work we have done, right? I have a little recipe for you that satisfies the sweet tooth craving but isn’t as bad for you as reaching for a big bowl of ice cream. If you omit the PB2, it is a paleo dessert as well.

Ingredients:

2 tbsp coconut flour

2 tbsp unsweetened cocoa powder

1/2 tsp baking powder

1 egg

2 tbsp coconut milk

2 tbsp maple syrup

1/2 tsp vanilla extract

1 tbsp PB2 (powdered peanut butter)

2 tbsp chocolate chips

Directions:

1. Mix well and pour ingredients into a large mug. Heat in microwave for 2-2.5 minutes.
2. Eat!!! You could add a small dollop of coconut whip cream too!

Sometimes you just need a sweet, protein filled treat. Know what I mean? I have a sweet tooth, and if I don’t have a healthy option available I am likely to reach for something I don’t need. These cookie dough balls hit the spot! I love having them as a snack or dessert.  My kids love them too! They are simple to make and require only a few ingredients.

Ingredients:

1/2 cup honey

1/2 cup almond, peanut, or cashew butter. (my preference is almond butter)

1/2 cup shredded coconut (oats work too, but since I avoid grains, I use shredded coconut)

1 scoop vanilla protein powder (Sun Warrior, or Nutiva are great choices)

Pumpkin Pie seasoning (add according to taste. I did about 1/2 tbsp)

1 tsp cinnamon

1/2 cup chocolate chips

 

Directions:

1. Mix everything together in a bowl. It will be sticky, so it can take a few minutes to mix.
2. Place in fridge for about 5 minutes. This helps for rolling them into balls.
3. Remove from fridge.
4. Scoop out a small spoonful and roll into little balls. (make them any size you want)
5. Place in a container, store in the fridge, and eat them whenever you want!