0 Baked Zucchini Fries

You will need:

2 Zucchini
1/2 Egg whites (carton)
1/2c Panko Bread Crumbs
1/4c Coconut Flour
Salt

Preheat oven to 400 degrees. Spray a large pan with non stick cooking spray; set aside.

Combine your panko & coconut flour together in a bowl with a whisk. In a separate bowl, add your egg whites.

Trim the ends off of your zucchini, cut in half, and then in half again. You should now have 4 halves of zucchini. Cut each of those into 3-4 "fries".

Dip your zucchini fries into your egg whites & then into your breadcrumb mixture. Transfer to your pan & lightly dust with salt. Continue until all zucchini fries are coated.

Bake at 400 degrees for about 20 minutes or until they turn a golden brown.

0 Gluten Free Cherry Oatmeal Cookies

Preheat oven to 350 degrees.


Dry Ingredients:

1 c Dried Cherries
2 c Rolled Oats
1.5 c Almond Meal/Flour
1/2 c Organic Sugar
1 tsp Baking Soda
1 tsp Baking Powder
2 Tbsp Flaxmeal
1 tsp Ground Cinnamon

Wet Ingredients:

1/2 c Coconut Oil or Melted Butter
1/4 c Egg Whites OR 2 Eggs*
2 tsp Vanilla Extract
A splash of almond milk (optional)

Combine your dry ingredients in a medium bowl. Stir in your coconut oil so the mixture is crumbly. Continue to add in the egg whites, almond milk & vanilla extract.

Drop by small rounded balls, slightly smaller than a golf ball, onto a non-stick baking sheet & flatten slightly with 3 fingers or the bottom of a greased mason jar.

Bake for 17 -20 minutes or until golden brown.

*may substitute 2 flax gel eggs or 1 ripened banana if you are wanting vegan cookies. I have not tried this but it should work!


*This recipe has been designed, measured, concocted & created by ME*

The fats contained in this recipe are all considered healthy fats. The fats come from the almond meal and coconut oil. 

0 Easy Peasy Chicken Salad

1/2 Can Corn Kernels
1 Can Black Beans, drained and rinsed*
1 can Diced Tomatoes, rinsed (may substitute 2 whole tomatoes)
1 Can Chicken Breast, or 2 Whole Cooked Chicken Breasts, cubed
1/2 of a Cucumber, cubed
1 Green Bell Pepper, cubed
1 tsp Cumin
1/2 tsp Cayenne Pepper or 1/2 of a jalepeño, finely diced
1 tsp Garlic Powder
1/2 tsp Dill
1 tsp Dried Basil

1/2 C Greek Yogurt**, or more if needed!
Chia or hemp seeds for garnish

Combine all ingredients into a medium bowl & fold in your Greek Yogurt.

Serve chilled in bowls and sprinkle chia seeds or hemp hearts on top for garnish!

Makes approximately 6-8 cups depending on how many ingredients you use.

*You may use a mixture of kidney, black and white beans also!
** You may use a mixture of Greek yogurt & Vegenaise or Organic mayo, whatever you'd like!

Remember! You can season this to your liking, adding or omitting any spice! You may add or omit any veggies as well!

0 DIY Yoga Mat Spray

Since I have started practicing yoga, my mat has not been sanitized other than the occasional wipe down after class. But during "face near mat" poses, I notice a very unpleasant, sweaty smell.. And it totally ruins my state of mind. So I decided to make my own yoga mat spray to cleanse & sanitize while leaving behind a sweet, relaxing smell!

What you will need:

A small travel size spray bottle
Water
Witch hazel
70% isopropyl alcohol
Calming or cleansing essential oil(s); tea tree, rosemary, lavender, jasmine...
A wash cloth or small towel

To begin, fill up your water bottle 3/4 of the way with water. It can be tap or filtered, distilled... whichever.
Next, add about 2 tbsp of isopropyl alcohol & fill the remaining space with witch hazel.
Now add in 12-15 drops of your essential oil.*

*you may choose to combine 2-3 scents as well, but make sure you only add 2-3 of each.

Put your bottles cap sprayer on & give it a good shake. It is best to shake your yoga mat spray before each use.

Now you are ready to spray your mat!
Unroll your mat (if you haven't already).
Give it a good mist all over and use the wash cloth or small towel to wipe it down. The alcohol will evaporate.

Spray and wipe down your mat after every class or yoga session. Your yogi friends will be jealous of your sweet smelling mat!!

There are dozens of scent combinations you can conjure up!

If you are using an already cleansing essential oil, such as tea tree, you may omit the isopropyl alcohol step & add in more witch hazel.

I used Jasmine for mine & since jasmine has a calming/ relaxing benefit,
I needed the alcohol for a cleansing property to be added in.

Now you and I can both relax better knowing our mats are free of that sweaty smell while we breathe in the calming effects of the essential oils!!

ENJOY!

0 Beast Mode Thursday!

Today I utterly murdered legs and glutes! It feels so good to know that all of my caloric burn comes from lifting weights! Weight lifting is going to burn you more fat than cardio. As long as your heart rate is high, youll be burning calories and fat at a much faster pace than with cardio. Youll also continue to burn more calories after your workout has ended.

I noticed my calves looking mighty fine today as well! Im trying to build those babies to make them bigger and get them more defined!!!

I also ended my evening by taking a flow yoga class. It was awesome!
I burned over 600 calories! The most I have ever burned during a yoga class.

I also sported my FitApproach Sweat Pink gear during yoga! It was awesome to get my Sweat Pink on!

How did you get your sweat on today?

I want to hear all about it!
-SFC

0 Merry Christmas & Holiday Wishes

Merry Christmas & holiday wishes from Guam!

It is a beautiful sunny day outside, with temperatures nearing the 90's!!! Oh what I would do for some snow!!!!

What are your holiday plans? Will you be sticking to your healthy eating habits?? What is on your menu? I will be sticking to my protein macros but not necessarily worrying about my gluten free "diet" today.

I made avocado deviled eggs this morning to bring as an hors d'oeuvre to my friends house for Christmas dinner later tonight! I will post the recipe along with photos soon!

Have a safe & healthy Christmas!
Best wishes, Skinny Fit Chick

0 Holiday Season!

So as you may know, I am not very good about writing daily blog posts & I  mainly focus more on recipes than anything else. Well, that is about to change! I have recently become a Sweat Pink Ambassador thanks to Fit Approach!

 I have received 6 pairs of hot pink shoe laces & I will be doing a give-a-way right here on my blog, on Instagram (@skinnyfityogachick) & on my Facebook page. (click the link at the top of my blog to visit my Facebook Page)

Six lucky winners, 2 from each, will win these adorable hot pink laces! Show your support and Sweat Pink with me!

As you may or may not know, I wear Vibram Fivefingers & they do not have laces so this give-a-way is EXTRA perfect :)

Now, what should I do for these awesome give-a-ways???? Hmm...


On another note...I picked up my FIRST ever gallon jug of water for only $0.79.. AWESOME!
Now all i need to do is name it, draw a face and upload him/her to my IG account & hashtag #sofgallonclub for a chance to be featured on @spoonfuloffit's Instagram Account!

My goal is to drink 1 gallon or more everyday & now i have the motivation to do so!

Did you Sweat Pink this weekend? This is how I did :)

Just a little yoga on the mountains!

GET OUT THERE AND SWEAT FITFAM!

0 ENERGYbits Review

What are EnergyBits you ask?

They are "a quick way to boost your athletic performance, supercharge your run or crank up your endurance while working or working out" -http://www.energybits.com/index.php/energybits.html

Energy bits are made from 100% Organically Grown Spirulina Algae, and at only one calorie per tablet, you can't go wrong! These bits are "Endorsed by the United Nations as the most nutritious food on earth."

Spirulina algae is natures energy source filled with 40+ nutrients!!

Uses according to EnergyBits.com:

Best used for:

• Increasing Energy 
• Increasing Endurance
• Increasing Mental Vitality
• High Protein Snack
• Curbing Hunger 
• Meal Replacement
• Balancing Blood Sugar
• Lowering Blood Pressure
• Reducing Fatigue

How to take them:
For best results, swallow at least 30 ENERGYbits® (or more) before any workout, run, game or intense physical or mental activity. They will improve your energy and endurance. Also take whenever you are tired, hungry or don't have time to eat or cook. They are a terrific high protein, low calorie snack or meal on the go.  A favorite of Olymic athletes.Swallow with beverage (or chew them as you would a handful of nuts). Remember, they're "bits" of food (not pills).

My review:

Overall, I give them a 4 out of 10.
Taste: 3 out of 10
Ease of use: 2 out of 10 (who wants to swallow 30+ tablets? Let alone chew!)
Chewing test: 1 is easy to take but chewing 30 was a horrible idea! They turn pasty as you chew and get stuck everywhere in your mouth.

Day1: I took these after getting 8 hours of rest, on an empty stomach and then ate breakfast & headed to the gym. Honestly i was super exhausted & ended up cutting my workout in half. I had no energy what-so-ever.
Day 2: I took them in pill form, swallowing 3-4 at a time. They upset my stomach a little & i really was not looking forward to taking them. I took these after breakfast, before my workout. I stayed at the gym for the full time today but my energy level was no different than it is everyday that I normally hit the gym. Perhaps taking more than 30 would help but i really don't find it necessary & its more of a pain than anything to take SO many!

I reviewed these for my friend Lindsey's blog, where she did a review of her own, seen here.

There are also recoverybits, skinnybits & vitalitybits in the line of Bits! There is surely something for everyone! For more information on these bits, visit energybits.com

0 Breakfast Crepes

Crepe Batter:

1/2 c Almond Meal
1/4 c Egg whites
1/4 c Unsweetened Almond Milk
1-2 Packets Stevia or Vanilla Extract

Filling:

Fresh or *Frozen Raspberries, Blueberries or
1/4 c Greek Yogurt
1/4 c Cottage Cheese

Combine your crepe batter into a small bowl with a whisk. Batter will be runny. Heat a small 8" round pan over medium heat & coat with non-stick spray.

Pour batter into the center of the pan and tilt the pan in a circle to coat only the bottom. Batter should be less than 1/8" thick. Cook for 2-3 minutes & carefully flip to the other side. BE CAREFUL when flipping, they are very fragile!!!!
If you do not want to risk flipping, put a lid over your pan and keep an eye on the crepe to ensure that the top is cooked. Remove from pan & continue with remaining batter. 

*If using frozen berries, I find that it is easier to add them in a small bowl and microwave them in increments of 15-20 seconds to defrost and soften. 

In a medium bowl, combine your berries with the greek yogurt and cottage cheese. 

Add 3-4 Tabelspoonfuls of crepe filling to the inner edge or center of your crepe. slowly roll up the crepe like a burrito, omitting folding the sides over. 

Serve & top with remaining filling if desired!

These crepes are PROTEIN PACKED!

Enjoy deliciously without guilt :)


*This recipe has been designed, measured, concocted & created by ME*

0 Artisana Butters Review

About a month or so ago I received these amazing butters in the mail from Artisana. I wrote the company asking if i could sample their best butters & write a review of them right here on my blog! They agreed and look what arrived on my doorstep!

                                                                       YUMM-O!

I'm not going to lie to you and say I didn't sample every flavor the day they came in the mail, because, well, I did just that! 

                                      

And this was usually my after-dinner snack... yep, that's right, right out of the container! 

The Walnut Butter was by far my absolute favorite. I could eat that by the gallon, no lie!

This was a perfect way to sample the butters as well & a healthy snack to boot!

I used the coconut butter in my morning breakfast oats. All you need is 1-2 Tbsp to mix it right in & you've automatically increased its fiber content and added delicious coco-nutty flavor!

The Macadamia & Almond Butter added just the right hint of sweetness to my snacks & my Sweet Cinnamon and Savory Almond Meal Crackers. 

UTTER PERFECTION!

The Cashew and Pecan Butters I ate right out of the packet haha.

The coconut oil was perfect for frying eggs or pancakes in or stiring into my breakfast oats as well. Coconut oil has SO many uses, the stuff is amazing!

These butters are Raw, Vegan, Non-GMO, 100% Organic, Gluten Free & Kosher.

They are packed with lots of vitamins and chock full of Omega 3 fatty acids which are essential to the body!

I give these Artisana Butters a solid 11 out of 10... they were just that damn good! 

Thank you so much Artisana for allowing me to sample these butters! I apologize for the delay in my blog review; you know how life gets!

Highly recommended to all of my blog followers!!!

Vistit www.Artisanafoods.com to order or be sure to check your local health foods store!

2 Savory Almond Crackers (Raw, Vegan, Dairy Free, Grain Free, Vegetarian, Low-Carb, Gluten Free)

Preheat oven to 325 degrees.

1/2 c Almond Meal
2 Tbsp Flaxseed Meal
2 Flax Eggs (2 Tbsp Flaxseed Meal + 6 Tbsp Water)
2 Tbsp Coconut Oil/ 3 Tbsp Coconut Butter
1 tsp Garlic Powder
1/4 tsp Salt (optional)
1 Tbsp Thyme

Spray a cookie sheet with non stick cooking spray or spray coconut oil.

In a small bowl, mix together your flaxseed meal and water to make 2 flax eggs. Set aside. Mixture will thicken after 2-3 minutes.

Meanwhile, whisk together all of your dry ingredients.
Then, stir in your coconut oil/butter & flax egg (& agave/honey).
Mixture will now resemble a dough.

Spread out onto baking sheet and flatten with your fingers or the back of a large spoon. To help with the mixture sticking to your fingers/spoon, simply spray them with nonstick spray and continue to flatten.


Bake for 25-30 minutes, or until crackers turn a golden brown. Remove from oven & cool slightly. Cut into 4 rows & columns with a pizza cutter.

Makes 16 crackers.
Double the recipe for more crackers!

Now go ahead and top these lovely crackers with laughing cow spreadable cheese OR a variety of butters!

I taste tested mine with almond, cashew & coconut butter from Artisana. TO DIE FOR!!!
See my Artisana Butter Review here.

*This recipe has been designed, measured, concocted & created by ME*

1 Sweet Cinnamon Almond Crackers (Raw, Vegan, Dairy Free, Grain Free, Vegetarian, Low-Carb, Gluten Free)

Preheat oven to 325 degrees.

1/2 c Almond Meal
2 Tbsp Flaxseed Meal
2 Flax Eggs (2 Tbsp Flaxseed Meal + 6 Tbsp Water)
2 Tbsp Coconut Oil/Coconut Butter
1 tsp Cinnamon
1/4 tsp Salt (optional)
1 packet Stevia or 1 tsp Agave Nectar/Honey

Spray a cookie sheet with non stick cooking spray or spray coconut oil.

In a small bowl, mix together your flaxseed meal and water to make 2 flax eggs. Set aside. Mixture will thicken after 2-3 minutes.

Meanwhile, whisk together all of your dry ingredients.
Then, stir in your coconut oil/butter & flax egg (& agave/honey).
Mixture will now resemble a dough.

Spread out onto baking sheet and flatten with your fingers or the back of a large spoon. To help with the mixture sticking to your fingers/spoon, simply spray them with nonstick spray and continue to flatten.

Bake for 25-30 minutes, or until crackers turn a golden brown. Remove from oven & cool slightly. Cut into 4 rows & columns with a pizza cutter.


Makes 16 crackers.
Double the recipe for more crackers!

Now go ahead and top these lovely crackers with laughing cow spreadable cheese OR a variety of butters!

I taste tested mine with almond, cashew & coconut butter from Artisana. TO DIE FOR!!!
See my Artisana Butters Review here!

*This recipe has been designed, measured, concocted & created by ME*

0 Pumpkin Spice Chocolatey Chip Oatmeal Cookies (Gluten Free, Low Carb, Wheat Free, Soy Free, Low Sugar)

Preheat oven to 350 degrees.

Dry Ingredients*:

2 c Rolled Oats
1.5 c Almond Meal/Flour
1/2 c Organic Sugar
1 tsp Baking Soda
1 tsp Baking Powder
2 Tbsp Flaxmeal
1 tsp Pumpkin Pie spice
1/3 c Chocolate Chips/ Cocoa Nibs

Wet Ingredients:

1/2 c Coconut Oil or Melted Butter
1/8 c egg Whites OR 1 Egg
1/4 c Pumpkin Puree
2 tsp Vanilla Extract
A splash of almond milk (optional)

Combine your dry ingredients in a medium bowl. Stir in your coconut oil so the mixture is crumbly. Continue to add in the egg whites, pumpkin puree, almond milk (optional) & vanilla extract.


Drop by the tablespoon or form into golf-ball sized balls & flatten onto a non-stick baking sheet.
Bake for 15 -20 minutes or until golden brown.


**If using carton egg whites, use 1/8 c or 2 Tbsp

Cookies will be soft. Let cool before serving!

Top with my Home made Pumpkin Butter & Pumpkin Seeds for extra pumpkin flavor!


*This recipe has been designed, measured, concocted & created by ME*

[The fats contained in this recipe are all considered healthy fats. The fats come from the almond meal and coconut oil. ]

0 Peanut Butter Cookies (Gluten Free, Low Carb, Grain Free, Wheat Free, Soy Free, Low Sugar)

Yield: 16 cookies

Preheat oven to 350 degrees.

Dry Ingredients:

2/3 c Almond Meal
1/3 c Coconut Flour
1/3 c Peanut Powder (PB2)
1/6 c (2 Tbsp + 2 tsp) Organic or Coconut Sugar
1/2 tsp Baking Powder
1/4 tsp Baking Soda

Wet Ingredients:

1/4 c Egg Whites
1/4 c Coconut Oil
1 tsp Vanilla Extract
A dash of Unsweetened Almond Milk

Mix your dry ingredients together in a bowl to remove any clumps. Continue to add in your wet ingredients. Combine well. Dough should be thick and sticky.

Drop by the tablespoon onto a greased cookie sheet. Press using a fork, criss-crossing, or press down using 3 fingers to flatten.

Bake for 15 minutes or until golden brown. Allow to cool slightly & serve! Store in an airtight tupperware container for up to 2 weeks.


*This recipe has been designed, measured, concocted & created by ME*

0 Double Almond Chip Cookies (Gluten Free, Low Carb, Grain Free, Wheat Free, Soy Free, Low Sugar)

Yield: 16 Cookies

Preheat oven to 350 degrees.

Dry Ingredients:

2/3 c Almond Meal
1/3 c Coconut Flour
1/3 c Organic or Coconut Sugar
1/2 tsp Baking Powder
1/4 tsp Baking Soda
1/3 c Chocolate Chips/Cocoa Nibs OR Almond Slivers

Wet Ingredients:

1/4 c Egg Whites
1/4 c Coconut Oil
1 tsp Vanilla Extract
2 tsp Almond Extract
A dash of Unsweetened Almond Milk

Mix your dry ingredients together in a bowl to remove any clumps. Continue to add in your wet ingredients. Combine well. Dough should be thick and sticky.

Drop by the tablespoon onto a greased cookie sheet. Press using a fork, criss-crossing, or press down using 3 fingers to flatten.

Bake for 15 minutes or until golden brown. Allow to cool slightly & serve! Store in an airtight tupperware container for up to 2 weeks.


*This recipe has been designed, measured, concocted & created by ME*

0 Double Chocolatey Chip Cookies (Gluten Free, Low Carb, Grain Free, Wheat Free, Soy Free, Low Sugar)

Yield: 16 Cookies

Preheat oven to 350 degrees.

Dry Ingredients:

2/3 c Almond Meal
1/3 c Coconut Flour
2 Tbsp Cocoa Powder
1/3 c Organic or Coconut Sugar
1/2 tsp Baking Powder
1/4 tsp Baking Soda

Wet Ingredients:

1/4 c Egg Whites
1/4 c Coconut Oil
1 tsp Vanilla Extract
A dash of Unsweetened Almond Milk

Mix your dry ingredients together in a bowl to remove any clumps. Continue to add in your wet ingredients. Combine well. Dough should be thick and sticky.

Drop by the tablespoon onto a greased cookie sheet. Press using a fork, criss-crossing, or press down using 3 fingers to flatten.

Bake for 15 minutes or until golden brown. Allow to cool slightly & serve! Store in an airtight tupperware container for up to 2 weeks.

*This recipe has been designed, measured, concocted & created by ME*

0 Pumpkin Alfredo

Heat a large skillet over medium heat.

Ingredients:

1 can Coconut Milk (15 oz)
1 can Pumpkin Puree (15 oz)
2 Yellow Chilies
1 medium Onion
1 Tbsp Ground Ginger
1/2 tsp Salt (optional)
1 tsp Ground Garlic Powder
1 palm full of Dried Parsley
1 zucchini, cubed
2 Tbsp Coconut Oil
2 c Spinach or Kale**

Slice your onion, chilies & zucchini into small chunks.Simmer them in coconut oil over medium heat until tender. Add in your spinach or kale & heat until wilted.

Add in your coconut milk & pumpkin puree. Continue whisking in your spices; salt, ginger, garlic & parsley.

Simmer for 10-15 minutes.

Serve over spaghetti squash with hemp hearts for a hearty low carb meal!

**Kale not shown in photo

0 Pumpkin Chocolate Chip Cookies (Gluten Free, Low Carb, Wheat Free, Soy Free, Low Sugar)

Serving Size: 1 cookie
Yield: 15 -20 cookies, depending on how big or small you make them

Pre-heat oven to 350 degrees.

Dry Ingredients:

2/3 c Almond flour/meal
1/3 c Coconut flour
1/2 tsp Baking Powder
1/4 tsp Baking Soda
1/3 c Coconut sugar OR Organic Sugar
1/3 c Organic Dark Chocolate Chips or Cocoa Nibs (I used mini chocolate chips)
1 Tbsp Pumpkin Pie Spice

Wet Ingredients:

1/4 c Pumpkin Puree
1/8 c Coconut Oil
1 tsp Vanilla Extract
1 egg OR 1/4 c Egg Whites

Directions:

Combine your dry ingredients into a bowl with a whisk & slowly add in your coconut oil.
Continue to add in the remaining wet ingredients.
Batter should be sticky but not runny.
If your batter is too watery, add in more almond meal & combine.

Roll out dough into 1 Tbsp sized balls and flatten with 3 fingers, on a non-stick pan.
Bake for approximately 15-18 minutes or until golden brown on top!

Eat warm right out of the oven with a cup of coffee or top with my Homemade Pumpkin Butter!

0 Homemade Pumpkin Butter

1 c Pumpkin Puree
1/4 c Coconut Oil
2 Tbsp Organic Sugar, Agave OR 2 Packets Stevia

Mix all ingredients together in a microwave safe bowl.
Microwave at 15-20 second intervals to reach desired temperature and texture.
Store in an airtight container or Mason Jar & refrigerate.
Warm up your pumpkin butter before each use to ensure spread-ability!

*The coconut oil will harden the mixture in the fridge, so microwaving before use is recommended!


*This recipe has been designed, measured, concocted & created by ME*

0 Pumpkin Spice Oatmeal Cookies (Gluten Free, Low Carb, Wheat Free, Soy Free, Low Sugar)

Yield: 16-20 Cookies

Preheat oven to 350 degrees.

Dry Ingredients*:

2 c Rolled Oats
1.5 c Almond Meal/Flour
1/2 c Organic Sugar
1 tsp Baking Soda
1 tsp Baking Powder
2 Tbsp Flaxmeal
1 tsp Pumpkin Pie spice

Wet Ingredients:

1/2 c Coconut Oil or Melted Butter
1/8 c egg Whites OR 1 Egg
1/4 c Pumpkin Puree
2 tsp Vanilla Extract
A splash of almond milk (optional)

Combine your dry ingredients in a medium bowl. Stir in your coconut oil so the mixture is crumbly. Continue to add in the egg whites, pumpkin puree, almond milk (optional) & vanilla extract.


Drop by golf-ball sized balls onto a non-stick baking sheet & flatten slightly.
Bake for 15 -20 minutes or until golden brown.


**If using carton egg whites, use 1/8 c or 2 Tbsp

Cookies will be soft. Let cool before serving!

Top with my Home made Pumpkin Butter & Pumpkin Seeds for extra pumpkin flavor!


*This recipe has been designed, measured, concocted & created by ME*

[The fats contained in this recipe are all considered healthy fats. The fats come from the almond meal and coconut oil. ]

1 Faux Apple Pie (Gluten Free, Vegetarian, Low Carb)

My friend Brittany recently made these faux apples and used them on top of pancakes.. so one day i wondered... Can I pull of a Faux Apple Pie? The answer was HELL YES! I used the gluten free crust recipe from my Pumpkin Pie recipe & created a delicious crumble for the topping. This is a MUST HAVE for Thanksgiving or cold fall & winter nights!

This pie is Gluten Free, Low Card & Vegetarian.

If you are not watching your carbs, you may follow the same recipe, but using real apples instead.

Macros for Chayote Squash Versus Apples:

Chayote:

0g fat, 6 carbs, 2g fiber (4 net carbs), 0g sugar, 1g protein, 2% Vitamin A, 15% Vitamin C, 2% Calcium, 2% Iron

Apple: (Gala)

0g fat, 22 carbs, 5g fiber (17 net carbs), 17g sugar, 0g protein, 2% Vitamin A, 20% Vitamin C, 2% Calcium, 2% Iron



For the Crust:

3/4 c Almond Meal
3/4 c Oats
1/4 c Organic Sugar*
1/4 c Coconut Oil
1 egg or 2 egg whites

Crumble Topping:

1/4c Almond Meal***
2 Tbsp Organic Sugar*
1 tsp Cinnamon
1 Tbsp Butter, melted

Faux Apple Filling:

2 Large Chayote Squash
2 packets of Stevia
2 packet True Lemon OR the juice from two lemon
1/4 c Tbsp Coconut Oil**
1 tsp Cinnamon
1/2 tsp Apple Pie Spice

Preheat oven to 350 degrees.
Combine all of your crust ingredients in a medium bowl & press along the bottom and sides of a baking dish.
Bake for 20-25 minutes or until golden brown.

Remove and let cool slightly.

Heat a large sautee pan over medium heat & add your coconut oil or butter.

While the crust bakes, peel your chayote squash with a vegetable peeler and cut off the "butt" ends. (they literally look like butts hehe).

Cut the chayote in half lengthwise, and then in half again.

Slice into semi-thin slices as you would an apple.

Make sure to remove the core.

Add your sliced chayote, true lemon, cinnamon & apple pie spice to the sautee pan.

Cook for 10-15 minutes or until fork tender.
Drain on paper towels to remove excess coconut oil.

Add your chayotes into your crust pan with tongs & be careful around the edges as to not break the "wall."

Mix your Crumble Topping ingredients in a small bowl and sprinkle atop your chayotes.
Return to the oven and bake for an additional 10-15 minutes or until the crumble comes out golden!

***If your crumble topping is too wet, add more almond meal to dry it out.
**you may substitute the organic sugar for coconut, brown or cane sugars.
*you may substitute butter

*This recipe has been designed, measured, concocted & created by ME with the help of Mrs. Brittany K.*

Let me know if you have any questions!!!!

-skinnyfitchick

0 Lower Body Workouts & Current Weights

Hams, gluteus & calves

Seated leg press stack (feet together, shoulder width, wide)
6-12x10 @ 658
3x6 @ 748

Seated leg curl
3x8 @ 125
3x6 @ 130
3x5 @ 135
3x5 @ 140

Seated calf raise
6x12 @ 170

Hack press
3x12 @ 330

Hack press calf raises
3x12 @ 330

V-squat calf raise (standing calf raises)
(9x12 @ 300)
3x12-shoulder width
3x12- toes in, heels out
3x12-heels in, toes out

V-Squat
3x10 @ 300

Hip abduction
3x25 @ 220
3x15 @ 230
3x10 @ 240

Kneeling leg curl
3x10 @ 35, each leg

Hip extension kickbacks -cables
3x10 @ 17.5, each leg

Cable kickbacks
3x10 @ 17.5, each leg

Quads, gluteus & light hammies

Seated leg press stack
6x10 @ 658
3x6 @ 748

Leg extension (lows, mids, highs)
2x10, 8, 10 @ 130
2x10, 8, 10 @ 135
2x10, 8, 10 @ 140

Glutes machine
3x10 @ 140, each leg

Hack press
6x12 @ 330

V-Squat
3x12 @ 300

Hip adduction
3x20 @ 230
3x15 @ 235
3x10 @240

6x8 squats w/115 lb barbell

3x12 lunges w/40lb barbell, each leg

3x12 squats w/40lb barbell

Cable kick forwards
3x10 @ 17.5, each leg

Hip flexion, knee ups, cables
3x10 @ 17.5, each leg

Weighted Bridges
3x10 @ 35lb plate

Flutter kicks

0 Gluten Free Oatmeal Cookies

Yield: 16-20 cookies
10 net carbs, 3 g of protein, 10 g of fat

Preheat oven to 350 degrees.

Dry Ingredients*:

2 c Rolled Oats
1.5 c Almond Meal/Flour
1/2 c Organic Sugar
1 tsp Baking Soda
1 tsp Baking Powder
2 Tbsp Flaxmeal

Wet Ingredients:

1/2 c Coconut Oil or Melted Butter
1/4 c Egg Whites OR 2 Eggs
2 tsp Vanilla Extract
A splash of almond milk (optional)

Combine your dry ingredients in a medium bowl. Stir in your coconut oil so the mixture is crumbly. Continue to add in the egg whites, almond milk & vanilla extract.

Drop by golf-ball sized balls onto a non-stick baking sheet & flatten slightly.
Bake for 15 -20 minutes or until golden brown.

*Feel free to add 1/2 c chocolate chips, dates or raisins to this recipe for an extra hint of awesomeness!
Enjoy!!!

Nutritional Fats Per Cookie (based on MY ingredients)

*This recipe has been designed, measured, concocted & created by ME*

The fats contained in this recipe are all considered healthy fats. The fats come from the almond meal and coconut oil. My husband absolutely loved these cookies when i used him as a guinea pig to taste test them! At first he said "they still taste too healthy" but 10 seconds later he said "I want another bite!"

These were definitely winners in the Tode household this weekend!

I just took my Gluten Free Pumpkin Pie out of the oven to cool & I will refrigerate it for 1-2 hours before serving!

I  just LOVE fall! Only it wont ever be "fall" here on Guam, but a girl can pretend, right?

How will you spend your fall nights? xoxo Kelly

0 Blueberry Protein Muffins

Ingredients:

3 c Oatmeal*
3 c Almond Milk**
1 c Blueberries, fresh or frozen
2-3 Egg Whites
1 tsp Cinnamon
1 tsp Baking Powder
1-2 scoops Vanilla Perfect Fit Protein,
or any other Vanilla or Unflavored Protein Powder or Whey

Mix ingredients together in a large bowl.
Pour mixture in a non-stick coated 12-muffin tin.
Bake at 375 degrees for 30 minutes or until a toothpick comes out clean!

Enjoy!

*Add more oats if your mixture is too runny.
**Add more milk if your mixture is too dry.

0 Gluten Free Oatmeal Banana Bread

Recipe adapted from this one & made healthy & gluten free!


Yield: 9, 1" Slices

Nutrition Facts:

202 Calories Per Slice

19 net carbs, 10 g of fat, 129 mg potassium, 6.5 g protein

Ingredients:

2-3 Over-ripe Bananas, mashed*
2-3 Egg Whites
3/4 c Almond Milk
1 1/4 c Almond Flour
2 c Oats
1/2 c Organic sugar OR 2 packets of Stevia
1 tsp Baking soda
1 tsp Baking powder
1/2 tsp Salt (optional)
1 Tbsp Cinnamon
1 Tbsp Coconut Oil
1/2 cup Dried Cranberries or Walnuts (optional)

Preheat oven to 350 degrees.

In a medium bowl combine the following: 3 mashed bananas, almond milk, coconut oil, egg whites & Stevia packets (if you are not using the sugar).

In another bowl, combine your almond flour, baking soda, baking powder, salt (optional, dont forget), oats, sugar (if you are not using stevia) & cinnamon. 

Combine the wet & dry ingredients together &  fold in cranberries or walnuts (optional as well).

Top with extra walnuts or cranberries if you'd like!

Pour mixture into a non-stick loaf pan & for 45-50 minutes.

Banana bread is done when a toothpick is inserted in comes out clean.

*If you use 3 bananas in this recipe, allow your bread to cool before slicing & plating. 

Your bread will be very moist when warm & it will fall apart!