Meal Made in Minutes: Pumpkin Pie Protein Overnight Oats

Happy Sunday, my friends! And this Sunday is especially happy since I am going to finally meet my best friend's new baby boy!! I have been counting down the days until today and have been anxiously awaiting my chance to go visit the little munchkin since he was born three weeks ago!

I have been so focused on this coming weekend that I totally forgot about the first day of Fall! Now it may not feel like Fall here in Tampa, but PUMPKIN is officially in season and I have one of the best breakfast recipes with pumpkin that I am sure you will FALL in love with (pun intended)!

The best part is that this recipe takes minutes to make the night before and your breakfast will be waiting for you when you wake up!

This week's Meal Made in Minutes: Pumpkin Pie Protein Overnight Oats

Three batches of Pumpkin Pie Protein Overnight Oats!!

Ingredients:

• 1/3 cup Rolled Oats (I used Gluten-Free Rolled Oats)
• 2 tbsp. (1/2 scoop) Vanilla protein powder (I used Bio Chem Vegan Vanilla)
• 1/8 tsp All Spice
• 1/8 tsp Nutmeg
• 1/8 tsp Cinnamon
• 1 packet Stevia (or 1 tbsp natural sweetener of choice, like Maple Syrup, Honey, Agave...)
• 1/4 cup pure pumpkin puree (I used Libby's 100%)
• 1/4 tsp vanilla extract
• 2/3 cup Unsweetened Vanilla Almond Milk (I used Almond Breeze)

All of the essential ingredients!

Instructions:

1. Combine all ingredients in a Mason Jar (or Tupperware with a lid) in the exact order listed above and mix well with a spoon (or place lid on the container and shake well to combine all ingredients).
2. Place in the refrigerator overnight (or for at least 4 hours) and enjoy a delicious Fall breakfast!

That's it! Such a simple recipe and incredibly delicious and satisfying. Not only will you have a convenient breakfast on-the-go, but you will be fueled for the busy day ahead with this protein-packed breakfast that is loaded with long-lasting complex carbohydrates and antioxidants! Just look at the nutrition facts for one serving!

Not to mention, this recipe provides you with 100% of your daily Vitamin A needs (thank to the Pure Pumpkin Puree)!

I like to warm mine up in the microwave (30 seconds, stir, then 30 more seconds) add a splash of almond milk, and top the oats with banana slices and 1 tsp natural nut butter (for some added healthy fats)!

It seriously tastes like Fall in a jar :-)

Enjoy your (healthy) Pumpkin Pie for breakfast and have a wonderful week ahead!

Meal Made in Minutes: Chicken and Brown Rice Salad

Another weekend has come and gone and this weekend was especially busy! Luckily, I thoroughly enjoy having a busy schedule and I spent my time volunteering at the Children's Cancer Center and celebrated a friend's birthday with a group of close friends! Let's not forget about the time dedicated to College Football on Saturday night and watching the New England Patriots on Sunday afternoon, along with my weekly household chores and meal prepping!

Since I had a lot on my plate this weekend, I did not have a lot of time in the kitchen so whipping up this SUPER EASY recipe for this week's meal made in minutes was just perfect! Let me introduce to you my version of homemade chicken salad that has some extra ingredients for longer-lasting energy and is the perfect combination of lean protein, complex carbohydrates, and healthy fasts.

This week's Meal Made in Minutes: Chicken and Brown Rice Salad

Chicken and Brown Rice Salad (on top a bed of Zoodles!)

Ingredients: (Serves 1)

• 4-5oz cooked chicken breast (or Organic canned chicken breast, white meat only)
• 1/3 c cooked brown rice (I used Minute Whole Grain Brown Rice)
• 2 Tbsp crumbled Goat cheese
• 2 Tbsp Pesto sauce (or 1/4 cup plain Greek yogurt mixed with lemon juice and Dill, to taste)
• Red Chili flakes (to taste)
• Ground black pepper (to taste)

Instructions:

1. Shred the cooked chicken breast (or drain the canned chicken and run under cool water in a strainer).
2. In a medium mixing bowl, add cooked brown rice and shredded chicken breast and mix together. Then add the Pesto sauce or plain Greek yogurt (mixed with lemon juice and Dill seasoning) and Goat cheese, mix well.
3. Season the chicken salad with Red Chili flakes and ground pepper, to taste, and mix well to combine all ingredients!
4. BOOM, you're done in 3 steps!

This hearty chicken salad can be eaten alone with a handful of whole-grain crackers for some added crunch; placed on top of a large salad or a plate of Zoodles for extra antioxidants; or eaten as a sandwich when placed between two slices of whole-grain (or gluten-free) bread and paired with some raw veggies on the side for a complete and satisfying lunch to power you through a hectic weekday at work! I personally love this chicken salad with a bed of Zoodles and Pesto sauce (see picture above), but it honestly goes with any combination of vegetables and tastes great with the Greek yogurt mixture!

Hope you enjoy your hearty chicken salad this week and have a great week ahead!!

Meal made in minutes: Shrimp with Quinoa, Spinach, and Feta Salad

It's Sunday Funday again, and I have had so much "fun" catching up on my Clinical course work for my Internship that I failed to post this delicious recipe last weekend. I originally planned to make this meal on Sunday to have leftovers for a few days of the beginning of the work-week, but my father-in-law was able to join us for dinner and spending quality time with him was way better than any leftovers ever could be. Nevertheless, this delicious meal only took 20 minutes for me to make and about 10 minutes for the guys to devour! 

This week's Meal Made in Minutes: Shrimp with Quinoa, Spinach, and Feta Salad

Paired with a side salad for a complete, balanced meal!

Ingredients: (serves 2-4 people)

• 1 cup dry Quinoa (Ancient Harvest pre-washed Quinoa)

• 1 package Athenos Reduced-Fat Sundried Tomato and Basil Feta

• 4 cups loosely-packed Spinach (stems removed)

• 2 Tbsp Light Italian dressing

• Garlic Salt (to taste)

• 36 Medium Shrimp (Peeled and deveined, frozen and thawed out)

• Old Bay seasoning (to taste)

• Olive Oil spray

Instructions:

1. Cook Quinoa according to package directions (about 15 minutes)
2. While Quinoa is cooking, remove the (thawed) shrimp from the refrigerator and run under cold water, set aside.
3. Break off the stems of the spinach leaves and break the leaves into smaller pieces, then measure out about 4 cups of loosely-packed spinach.
4. When Quinoa is done, turn off the heat and fluff with a fork. Season with garlic salt (to taste) and add the spinach leaves - mix well so that the leaves are fully incorporated into the Quinoa (the heat from the Quinoa will cause the spinach leaves to wilt nicely). Then add the crumbled feta cheese and mix well (the cheese will melt into the Quinoa and spinach nicely). Lastly, add the Italian dressing and mix well. Put the cover back on the pot and let mixture stay warm.
5. Lastly, spray a large saucepan with Olive Oil spray and sauté the shrimp for 2-4 minutes (flipping over the shrimp half way) until they are heated all the way through.
6. Divide the Quinoa, Spinach, and Feta Salad between 2-4 plates and top with about 9 shrimp for each serving.
7. BOOM, you're done! Enjoy!

Quinoa, Spinach, and Feta mixture (staying warm in the pot)

Perfectly cooked shrimp, perfectly seasoned with Old Bay!

I must say that I impressed myself with this meal and even the guys loved it! There wasn't a bite left! The best part was how healthy this balanced meal was with only 233 calories, 6g of fat (1.5g saturated fat), 34g carbohydrates, and 10.5g protein in one serving of the Quinoa, Spinach, and Feta salad! Adding the 9 shrimp brought this meal to 333 calories and 31g protein!

Nutrition facts for 1 serving of Quinoa, Spinach, and Feta Salad

I truly enjoyed making this meal and enjoyed the company even more! I hope you take the 20 minutes needed to prepare this meal and spend as much time as you can enjoying this meal with family and friends.

Have a great Sunday and wonderful week ahead!

Meal made in Minutes: Turkey and Tomato Salsa (over brown rice and / or zoodles)

Sunday Funday this week consisted of catching up on laundry, fitting in a quick HIIT cardio session, and then spending the rest of the day working on Clinical assignments and meal prepping for the week. While Clinical Module assignments are NOT my favorite, preparing this week's Meal Made in Minutes brightened up my day and made my house smell delicious! 

The best part of meal prep today was that it only took me 15 minutes to make everything and I will have healthy options for lunch and dinner for the next 2-3 days! Now, that's a win-win situation! 

This week's Meal made in Minutes: Turkey and Tomato Salsa over brown rice and / or zoodles

Turkey and Tomato Salsa over Zoodles! It's what's for dinner!

Ingredients:

* Turkey and Tomato Salsa (serves 6)

• 1.25 lb extra lean ground turkey
• 1 16-oz jar of salsa
• 1 28-oz can of No Salt Added Diced Tomatoes
• 1 tsp cumin
• 1 tsp chili powder
• Grated Parmesan cheese (optional topping)
• Red Chili flakes (optional topping)

* Brown Rice (serves 4-6)

• 2 cups dry Minute Instant Whole Grain Brown rice

* Zoodles (serves 4-6)

• 4-6 small zucchinis

Turkey and Tomato Salsa ingredients (minus the spices and toppings)

Instructions:

1. In a medium-sized pot, bring water to a boil and cook the Minute rice per package instructions. 
2. While rice is cooking, cook the ground turkey in a large sauce pan (cook thoroughly until no pink is present, about 8-10 minutes).
3. While the turkey is cooking, pour the salsa and diced tomatoes into a large pot and heat on medium heat.
4. When the rice is done, remove the pot from the heat and fluff with a fork. When the turkey is done, turn off the heat and add in the cumin and chili powder (mix spices in well) and then add the cooked turkey to the large pot with the salsa and tomatoes (mix well and continue to heat on medium). 
5. Clean and spiralize the zucchini.
6. Remove the Turkey and Tomato Salsa from the heat and let cool.

Cooking in progress!

Prepared single-serve portion of Zoodles for lunch tomorrow! Made possible by my amazing Kitchen Supreme Spiralizer!

And that's a wrap! A perfect assortment of nutrients in one complete meal made in under 15 minutes! I know I cannot wait to eat my Turkey and Tomato Salsa over brown rice AND zoodles tomorrow for lunch.... and then come home to leftovers for a quick on-the-spot dinner after a long day. 

Enjoy, my friends! Have a Happy Sunday and great week ahead!

Meal made in minutes: Nut Butter Chocolate Chip Protein Bars

I would like to welcome you to my BRAND NEW WEBSITE for Fuel for the Soul, LLC, and I couldn't think of a better way to introduce my new website than to share these Nut Butter Chocolate Chip Protein Bars with you! The best part is that these bars can be made in minutes, do not require baking, and licking the spoon after you are done is highly recommended!

It has been about two weeks since my last recipe post, but I have been busy preparing for my Dietetic Internship (which starts tomorrow morning) and perfecting these tasty protein bars (which I will be eating throughout my first week "on the job" at DaVita Dialysis). 

This week's Meal made in minutes: Nut Butter Chocolate Chip Protein Bars

Bars are set in the baking dish and ready for refrigeration! 

Ingredients: (16 squares)

• 1 cup plain Rolled Oats (Certified Gluten-free Oats if needed)
• 2 scoops Vanilla protein powder (whey protein or vegan / plant protein)
• 1 tsp ground cinnamon
• 1/2 cup natural nut butter (any nut butter will do)
• 1/3 cup maple syrup (or agave or honey)
• 1/2 cup unsweetened non-dairy milk (almond milk, cashew milk, coconut milk...)
• 1 tsp pure vanilla extract (or almond extract)
• 1/4 cup dark chocolate chips

All the ingredients needed for the protein bars (Silk Unsweetened Almond Milk not pictured)

Instructions: 

1. In a large mixing bowl, combine all dry ingredients (oats, protein powder, and cinnamon) and mix well with a large spoon.  
2. Add in the nut butter, maple syrup, vanilla extract, and non-dairy milk (in that order) to the dry ingredients and mix well. You may have to use some elbow grease to mix all ingredients until thoroughly combined (dough will be sticky).  
3. Add in the chocolate chips and fold into the dough mixture. 
4. Lightly spray an 8X8 baking dish with olive oil spray and pour dough mixture into the bottom of the dish. Use the back of the spoon (or your hands) to flatten the dough evenly to cover the entire dish. (Then you can lick the spoon or eat the dough right off your finger tips!)
5. Cover dish with aluminum foil and place in the refrigerator for 30-60 minutes to set. After dough has set, cut into 16 even bars and enjoy!

** You can wrap each bar in plastic wrap and store in the refrigerator for up to one week. 

The mixture will form a sticky dough (similar to cookie dough, but try to refrain from eating it straight from the bowl!

Grab a bar (or TWO) before you head out the door for the day for easy on-the-go transport to fuel you throughout the day. Whether you are at work, running errands, or about to work out, these bars are perfect fuel to give you the energy you need to take on any challenge you may face!

There you have it, friends! Hope you enjoy making and eating these delicious protein bars! Remember to come back to www.fuel4soul.com for more easy and healthy recipes, quick and effective workouts, and all around fitness and nutrition tips to help you achieve the healthy lifestyle you deserve! 

Meal made in minutes: Maple Blueberry Overnight Oats

It's already Sunday again! This week really flew by... actually, this whole summer really flew by, and today I am preparing for my trip to NC for Orientation Week at Lenoir-Ryhne University! I am excited for my Dietetic Internship program to start, but I am also very anxious and nervous for the next big step in my journey to becoming a Registered Dietitian. Luckily, I have a long list of "to-do's" today before I leave tomorrow to keep me preoccupied and distracted. One of the most important things on my "to-do" list is to make overnight oats for my husband to eat for breakfast all week while I am gone! I am sure you have heard of overnight oats by now, but if you haven't gotten around to making them then you are missing out! Overnight oats are incredibly easy to make, a delicious way to start your day, and can be made in minutes! I make a couple batches at a time for my husband to eat for breakfast when he is short on time (which is all the time) and have experimented with several different ingredients. After a few trail and error attempts, I have found the perfect recipe for the BEST overnight oats - and today I am going to share it with you!

This week's Meal Made in Minutes: Maple Blueberry Overnight Oats

Maple Blueberry Oats (5)

Ingredients:

• 1/3 cup rolled oats (Gluten-Free if needed) (I use Bob's Red Mill Gluten-Free Rolled Oats)
• 1/2 cup milk (Dairy-Free if needed) (I use 1% milk for my hubby and Unsweetened Vanilla Almond milk for me)
• 1/4th cup plain Greek yogurt (I use Fage or Oikos) or 2 tbsp vegan protein powder (I use Bio Chem Vegan Vanilla Bean)
• 1-2 tbsp Maple syrup (to desired sweetness)
• 1-2 tbsp Chia seeds (to desired thickness)
• 1/3 cup fresh blueberries

Maple Blueberry Oats ingredients

(Ingredients for 4 jars of Maple Blueberry Overnight Oats and 1 jar of Gluten-Free & Vegan Maple PB Protein Overnight Oats)

Directions:

1. Place oats, milk, yogurt / protein powder, and maple syrup (in that order) into a mason jar or deep Tupperware container (with a lid). Mix all ingredients well with a spoon.
2. Add in the Chia seeds and mix well again.
3. Add in the blueberries and mix well again.
4. Top with the lid (air-tight) and store in the refrigerator for at least 4 hours or overnight for best results.
5. Remove from the refrigerator when ready to eat and enjoy as-is (straight from the jar) or warm up your oats in the microwave for 30-60 seconds.

** You can add any toppings of your choice to your oats :-) Some of my favorite toppings are banana slices, almond slices, PB2, and cinnamon.

Maple Blueberry Oats (2)

(Step 1: before the ingredients are mixed well)

Maple Blueberry Oats (3)

(Step 2: with the Chia seeds mixed in)

Maple Blueberry Oats (4)

(Step 3: before the blueberries are mixed in)

It really is that simple and SO delicious! You can make the overnight oats in less than 5 minutes and have your breakfast ready to grab-and-go the next morning!

You can play around with the ingredients a little, but be sure to have more liquid than oats (since the oats will absorb the milk and expand) and increase the liquid even more if you add more Chia seeds (since the seeds will also absorb the milk and expand even more)!

Maple PB Protein Oats

(My Gluten-Free & Vegan version: Maple PB Protein Overnight Oats - with GF oats, almond milk, Vegan protein powder, PB2, maple syrup and Chia seeds!)

Have fun experimenting with your Overnight Oats and enjoy a delicious and satisfying breakfast made in minutes :-)

Meal Makeover: Eggplant Turkey Boats

The realization that my summer vacation is coming to an end has officially sent in and I find myself daydreaming about my trip home last week. My favorite part of being home was spending time with my family and cooking in the kitchen with my mom. My mother has become quite the cook these days and, with the help of my creative healthy twists on recipes, she and I made the perfect team. We invited my grandparents, my aunt, and my younger cousin over for dinner the night before I flew back to Tampa and we had quite the task of feeding seven people with seven different "particular tastes".... so I figured that would be a perfect night to try out a new recipe!

This week's Meal Makeover: Eggplant Turkey Boats

Eggplant plated

The best part is that the main ingredients were as "farm-to-table" as we could get - we used the vegetables straight from mother's garden and she felt quite proud of herself!

Ingredients: Serves 6-8 

• 2 lbs extra-lean ground turkey
• 4 medium eggplants
• 6-8 medium zucchini / yellow squash (1 per person)
• 2 16-oz jars of low-sodium marinara / pasta sauce
• 1.5 - 2 cups part-skim mozzarella cheese (shredded) (1/4th cup per eggplant half)
• 2 tsp chili powder
• 2 tsp cumin
• Black pepper (to taste)

Tools needed:

1. Large skillet / sauce pan
2. Spiralizer / Veggetti

Instructions:

1. Preheat oven to 400 deg. F.
2. Wash the eggplant and zucchini / squash. Cut the ends off each vegetable and set aside the zucchini / squash. Cut the eggplant in half (length wise) and carve out the seeds / flesh with a spoon, leaving 1/2 the flesh remaining in the shell for the "boat" - Note: be careful not to carve too deep / crack the shell of the eggplant! Set the seeds / flesh aside.
3. Spray 2-3 baking dishes with olive oil spray (to prevent sticking) and place each eggplant half on the baking sheet, flesh side up. Spray the flesh of the eggplant with olive oil spray to prevent burning when baking. Bake eggplant in the oven for 10-15 minutes - Note: be sure to watch the flesh of the eggplant and remove them from the oven if they start to burn!
4. While the eggplants are baking, cook the ground turkey in a large sauce pan (no pink remaining) and add in the cumin, chili powder, and black pepper. Turn the heat down to simmer / low and add in the eggplant seeds / flesh and one jar of the marina sauce. Cook for an additional 2-3 minutes (just to soften the eggplant and heat the sauce). Stir as needed.
5. When the eggplants are done, remove from the oven and carefully fill each eggplant shell half with the ground turkey mix and top each with 1/4th cup shredded cheese.
6. Reduce oven temperature to 350 deg. F and place the eggplants back into the oven for 5-10 minutes (just until the cheese has melted).
7. While the cheese is melting, spiralize each zucchini / squash onto a serving dish (1 per person).
8. Pour the remaining jar of sauce into a microwave-safe bowl and heat for 1-2 minutes (stopping the time and stirring the sauce at the 1-minute mark) and spoon some sauce on top of the spiralized zucchini / squash.
9. Remove the eggplants from the oven and place one eggplant "boat" on top of the zucchini / squash noodles and serve! Note: use tongs to transfer the eggplant to each plate!

Eggplant prep

(Eggplant "boats" carved out and ready to bake!)

Eggplant Turkey Filling

(Cooked ground turkey with spices and sauce)

Eggplant filled

(Eggplant "boats" stuffed with turkey & eggplant mix and topped with cheese)

Eggplant done

(Eggplant "boats" baked and ready to eat!)

Zoodles

(All the zucchini and yellow squash spiralized into "noodles")

Eggplant plated

(One plated Eggplant Turkey Boat over a bed of zoodles!)

Now doesn't that look delicious!? The good news is that this dish was as delicious as it looks and my whole family was impressed - even my 21-year-old male cousin in college loved it!

The whole meal was prepared and served within 45 minutes (and consumed within 15 minutes!!) and kept us happy and full all night! Do yourself a favor and serve this meal at your next family dinner - trust me, you won't regret it :-)

Thirsty Thursday: Mamma Chia and Vanilla Smoothie

Ned's Point

One of my favorite things about being back in my home town (Mattapoisett, MA) is being able to run down to one of the most beautiful ocean-side parks called Ned's Point. Ned's Point is about 1.25 miles from my parents' house and most of the route is covered by huge, beautiful oak trees and surrounded by large beach houses. There is something about Ned's Point that makes me feel "at home" and sitting on the picnic tables and gazing past the lighthouse at the crashing waves against the rocks brings back childhood memories - it is truly my happy place :-)

(Ned's Point - Mattapoisett, MA - My "happy place")

I've started nearly every morning since I arrived back home with a nice jog down to Ned's Point and back to my parents' house and, while it is only 2.5 miles round trip, the "hazy hot and humid" temperatures this week have gotten the best of me and I could not wait to guzzle down an ice-cold smoothie as soon as I walked in the house! There is nothing quite as refreshing as an ice-cold post-workout protein smoothie and my food-shopping-savvy mother has introduced me to some great new smoothie ingredients that led me to create this week's Thirsty Thursday smoothie recipe - Mamma Chia Vanilla Protein Smoothie.

Chia smoothie 1

With only three main ingredients, this smoothie is by far the easiest one to make and easily the most delicious post-workout smoothie yet!

Ingredients:

• 8 oz unsweetened vanilla almond milk
• 3.5-oz Mamma Chia Squeeze Vitality Snack packet
• 1 scoop (single-serve packet) of vanilla vegan protein powder
• 5-6 ice cubes
• Natural sweetener of choice (to taste, optional) - I used 1 Stevia packet
• Optional add-ins: 1/4th cup plain Greek yogurt (for more protein, carbohydrates, and creamier texture), 1/4th cup dry oats (for more complex carbohydrates, B vitamin, and thicker consistency), or 1/2 frozen banana (for more carbohydrates, potassium, and more slushy-like consistency).

* I usually travel with a packet or two of protein powder (just in case) and I am a big fan of NutraKey VPro, which is made of organic, non-GMO raw plant proteins and provides all the essential amino acids the body needs.

* My brilliant mother found the Mamma Chia snack packs at BJ's Wholesale Market (similar to Costco or Sam's Club) and these tasty little snack packs provide 1200 mg of Omega-3s and can be purchased in bulk for healthy snacking on-the-go!

Chia smoothie 2

Instructions:

1. Pour almond milk into a blender with the ice cubes.
2. Squeeze the Chia snack pack into the blender and blend on high for 30-60 seconds.
3. Add in the scoop /packet of protein powder (and sweetener if desired) and blend on high again for 30-60 seconds (or until all ingredients are mixed well and the ice cubes are all broken up.
4. And chug away (but not so quickly that you get brain freeze)!!

There you have it! A very easy way to combine simple ingredients with essential nutrients to refuel after a workout or hot run in the summer heat! Stay cool and refuel with lean protein and healthy fats :-)

Meal made in minutes: Turkey Wraps

Happy Sunday! And yes, this Sunday is a very happy one since I am still visiting my family in Massachusetts and soaking up every last bit of vacation! The funny thing is that even though I am on vacation and relaxing, I still have a very busy schedule filled with morning workouts, lunch and dinner dates with friends, and spending quality time with my family. Take yesterday, for example - My parents and I made a last-minute decision to go out on the boat for a few hours (before going to the annual Portuguese Feast and then visiting with family friends) and I had less than 10 minutes to pack a lunch... thankfully I had my go-to quick lunch essentials in their kitchen and I made some delicious Turkey Wraps and packed some raw veggies and guacamole to create a quick, well-balanced meal in minutes.

This week's Meal Made in Minutes: Turkey Wraps

Turkey lettuce wraps 2

*Note: this particular lunch was not taken on the boat, but it was made at my parent's house the last time I was home and it depicts the perfect turkey wrap ensemble (for your viewing pleasure).

Ingredients:

• 4-6 slices No Salt-Added (NSA) all-natural / organic Turkey Breast (3-4 oz)
• 1 small cucumber (washed, peeled, and sliced)
• 1 single-serve Guacamole packet
• 1/2 cup grape or cherry tomatoes

Instructions:

1. Lay out the turkey slices and spread about 1 tbsp of the guacamole on top.
2. Peel the skin and slice the cucumber lengthwise into 4-6 slices (about 1/4th-in thick). Leave the rest of the cucumber half intact (or slice into thicker pieces) and put in a separate plastic bag or wrap in plastic wrap.
3. Wrap each turkey, guacamole, and cucumber combination up in plastic wrap  (like a roll) and place them all in larger plastic bag for easy transportation.
4. Place the tomatoes in a separate plastic bag.
5. Save the rest of the guacamole for dipping. Either cover the container with aluminum foil or put the remaining guacamole in a small Tupperware container for easy transportation.
6. Place all items in a small cooler with a couple ice packs and you are all set! (I also packed a couple waters and homemade trail mix of raw nuts and seeds as a snack for later!)

*Note, you can mix and match any items in this meal to meet your preferences - swap the turkey breast for sliced chicken breast (all-natural / organic) or Tempeh / firm tofu (for a vegan / vegetarian option), swap the cucumber for raw zucchini slices or sliced bell pepper, and swap the tomatoes for baby carrots. You can also wrap your turkey wraps in large Bibb lettuce leaves / kale leaves (for a gluten-free, low carbohydrate option) or wrap them in small whole-grain tortillas (for an extra dose of complex carbohydrates and longer-lasting energy). You can also mix the guacamole with some plain Greek yogurt to add more protein and creaminess to your meal (see picture below).

Turkey lettuce wraps 1

(Same meal, different ingredients: baby carrots and plain Greek yogurt)

And there you have it - a quick and delicious meal with lean protein, healthy fats, and colorful vegetables to fuel you for the day ahead! The best part is that you can make this meal in minutes and take it on the road with you wherever your plans may take you :-)

Thirsty Thursday: Super Green Matcha Tea Smoothie Bowl

It's Thursday again! I don't know about you, but I am tired of all this rain we have been having in Tampa lately and I needed some brightness in my life today. The bad news is it looks like there's a 60-80% chance of rain for the next five days, but the good news is you can easily make this Super Green Matcha Tea smoothie bowl to brighten your day and load up on protein and antioxidants! I made this smoothie bowl for a power-packed post-workout lunch, but you can have this smoothie bowl whenever you need a pick-me-up meal!

Super Green Matcha Tea Smoothie Bowl

(Took advantage of the break in the rain storm to enjoy my smoothie bowl outside :-) At least my grass is green thanks to the rain!)

Ingredients:

• 6 oz unsweetened iced green tea (I ordered mine from Starbucks on my way home from the gym, but you can brew your own green tea and chill it in the fridge for 30 minutes or so).
• 4 oz frozen banana
• 1 oz avocado (about 1/4th of an avocado, sliced)
• 1-2 cups baby spinach
• 1 scoop vegan protein powder (vanilla flavored is recommended)
• 2 t Organic Matcha Green Tea powder
• 1 packet Stevia (or more to taste)
• 4-5 ice cubes
• 3 tbsp KIND cinnamon oat with flaxseeds granola (for topping)
• about 10 fresh blueberries (for topping)

Green tea smoothis ingredients

Instructions:

1. Pour iced green tea into a blender and add the frozen banana, avocado slices, and spinach leaves. Blend ingredients for about 30 seconds to mix well.
2. Add in the protein powder, Matcha powder, Stevia, and ice cubes. Blend ingredients for about 60 seconds to mix well. You may need to scrape down the sides of the blender with a spoon or spatula and blend again to ensure all ingredients are mixed well and there are no clumps.
3. Pour smoothie mixture into a large, wide-mouthed bowl and top with granola and blueberries.
4. Devour smoothie bowl :-)

That's it! Simple as that and you have a super, power-packed Green Tea Smoothie bowl that will fill you up and leave you feeling rejuvenated and ready to take on the day (come rain or come shine)!

Green tea smoothie nutrition

Not to mention, this smoothie bowl provides you with nearly 190% of your daily calcium requirements and nearly 740mg of potassium; 30g of lean protein, 8g of fiber, and only 10g of fat; and doesn't break the calorie bank with around 350 calories total!

So go ahead, brighten your day with this Super Green Smoothie! I know it worked for me :-)

Green tea smoothis inside

(I enjoyed my smoothie bowl with a good read, thanks to Strong magazine!)

Meal Makeover: Zucchini Pizza Boats

I had a lot of "me time" this past weekend (since my sweet husband was busy working at the office Saturday and Sunday) so I took advantage of my free time and tested out some new recipes! Not only did I have a blast making a mess of my kitchen, but I was able to play around with three new recipes and could not wait to share this week's meal makeover recipe with you all! If you are like me (and human) you may crave pizza nearly 365 days a year, but you may not want the high-carbohydrate and high-calorie content of the traditional pizza! Have no fear, the Zucchini Pizza Boat has come to your rescue!

This week's Meal Makeover: Zucchini Pizza Boat

Zucchini pizza complete

Zucchini pizza nutrition

This low-carb, high protein "pizza" is super easy to make and surprisingly delicious and filling (thanks to the water and fiber content of the almighty zucchini)! One serving (1 zucchini boat) provides you with nearly 36g of lean protein and a mere 13g carbohydrates and 6g total fat at only 245 calories.

The best part is that you can modify the ingredients to make this meal for yourself or for the whole family to enjoy and you can use any type of lean protein that you prefer (extra-lean ground turkey, chopped chicken breast, shrimp, tofu...)! I made this meal for my neighbor and myself with extra-lean ground turkey and used the leftover turkey in my meals for the next two days. (Meal-prepping at its finest!)

Ingredients: 2 servings (2 Zucchini Boats)

• 6 oz cooked extra-lean ground turkey (divided) (I cooked 1.25 lbs of Jennie-O Extra-lean Turkey and saved the rest for leftovers).
• 1 large zucchini (divided) (I found a very large, wide diameter zucchini that weighed about 12 oz)
• 1/2 cup pizza sauce (divided) (look for low-sodium, all-natural varieties or make your own)
• 1/2 cup 2% milk shredded mozzarella cheese (divided)
• 1 tsp cumin
• 1 tsp chili powder
• 1 tsp garlic salt

Intructions:

1. Preheat oven to 400 deg. F. Wash the zucchini well and dry with a paper towel before cutting the vegetable in half (length wise). Cut the ends off as well. Carefully scoop out the zucchini flesh and seeds with a mini ice cream scoop or spoon, but be careful not to press too hard and break the core of the zucchini. You want to leave about 1/4th of the zucchini flesh intact to make the "boat" shape for the turkey filling. Discard the zucchini flesh and seeds or save for later use in another recipe.
2. In a large sauce pan, cook the turkey completely (no pink pieces left) and then add in the spices (cumin, chili powder, and garlic salt), remove from heat and stir in spices well.
3. Line a cookie sheet with aluminum foil and place the zucchini halves on top of the foil (flesh side up). Fill each boat with 2 tbsp pizza sauce, then 2 tbsp shredded cheese, then 3 oz of cooked turkey, followed by remaining 2 tbsp pizza sauce.
4. Bake the zucchini boats at 400 deg. F for 20 minutes. Carefully remove the cookie sheet from the oven and top each boat with the remaining 2 tbsp shredded cheese.
5. Reduce the oven temperature to 350 deg. F and return the cookie sheet back to the oven and bake for an addition 5-10 minutes (or until cheese is completely melted). Keep a close eye on the cheese so that it does not burn (like mine did in the picture above)! ...ooops....

Zucchini pizza prep

(Cooked turkey with spices and hollowed-out zucchini boats)

Zucchini pizza filling

(Filled boats with pizza sauce and shredded cheese)

Zucchini pizza full

(Filled boats with ground turkey and shredded cheese)

And that's it! We paired our zucchini boats with a mixed greens salad for a well-balanced and nutritious meal. I enjoyed every last bite of my zucchini pizza boat and the great company of my sweet neighbor, Margie :-)

I hope you will try out this meal makeover recipe and share it with your family or friends. Let me know what you think!

Meal made in minutes: Easy egg white sandwich

Eggs are a very versatile lean protein and can really be eaten anytime of the day - breakfast, lunch, or dinner! This power-house of a super-food is nutrient dense, yet low in calories and contains several essential vitamins (B vitamins and vitamin A and vitamin D) and minerals (choline, selenium, and phosphorus) as well as the highest quality protein and amino acid profile that meets the needs of the human body. The whites alone contain only 16 calories (per large egg) and 4g of protein, without the saturated fat or cholesterol that is found in the yellow yolk. The best part is that egg whites can be prepared in minutes and easily incorporated into a perfect sandwich for a quick breakfast before work. Heck, you can even make this meal portable and eat it on your way into work (while driving as safely as possible, of course!)...

Quick Egg white sandwich

This week's Meal Made in Minutes: Easy Egg White Sandwich  

Ingredients:

• 1/2 cup liquid egg whites (I used All Whites) or the egg whites of 3 large eggs
• 2 slices whole grain bread (I used Canyon Ranch 7-Grain gluten-free bread)
• 1 slice reduced-fat provolone cheese (I used Sargento)
• 1 cup baby spinach leaves
• 2 tbsp hummus (any flavor) (I used Tribe Sun-dried Tomato)
• Cherry tomatoes (optional)
• Black pepper or red chili flakes (to taste)

Tools needed:

1. Toaster oven
2. Microwaveable omelet maker (I bought mine at Amazon.com)

Egg white omelet

(All Whites egg whites with red chili flakes)

Directions:

1. Toast bread in toaster oven
2. While bread is toasting, prepare omelet - pour egg whites into omelet maker and season with black pepper or red chili flakes (to taste).
3. Cook eggs in the microwave on high heat for 1 minute. Make sure whites are complete set and cooked through - if whites are still runny, place omelet maker back in the microwave for 15 seconds.
4. Assemble egg white sandwich - spread 1 tbsp hummus on one slice of bread, then lay 1/2 cup spinach on top, then the egg whites, provolone cheese, remaining 1/2 cup spinach and the second slice of bread with remaining 1 tbsp hummus spread on top.

Viola! That's it, within 6-8 minutes you will have the perfect egg white breakfast sandwich! To take your breakfast to-go, wrap the sandwich in aluminum foil and hit the road!

This breakfast sandwich will beat any fast-food option and will fill you up with complex carbs, healthy fats, and lean protein to get you through the busy morning :-)

Feel free to play around with the ingredients. Some substitutions you can try:

• 1 egg + 2 whites instead of all whites
• 1/4th avocado (mashed or sliced) instead of hummus
• kale instead of spinach
• a whole-grain tortilla wrap instead of bread

Enjoy!

Thirsty Thursday: Easy Green & Lean Smoothie

There is nothing more refreshing than an ice-cold smoothie after a hard workout and there's no faster method of re-fueling post-workout than by drinking a protein-packed, antioxidant-rich "Green & Lean" smoothie! I am often asked how I make my post-workout smoothies and many clients have asked me "what are the best ingredients to put into your smoothies to replenish the body's carbohydrate stores and provide sufficient protein for muscle tissue repair and growth?" These are great questions and today I am going to answer these questions and provide you all with my recipes for an Easy Green & Lean Smoothie!

Green Matcha Smoothie

Now doesn't that Green Smoothie look beautiful! This delicious smoothie was made at Village Health Market in South Tampa and, while it was packed with antioxidants, lean protein, and did not contain any added sugars, it cost me more than $6!! Now I don't know about you, but I can't justify paying a lot of money for something that I could easily make at home for less than half the price... so I decided to use this smoothie as inspiration for my homemade versions.

The main ingredients in this particular Green Smoothie are:

• Unsweetened Almond Milk
• Banana
• Spinach
• Vegan vanilla bean protein powder
• Matcha Green Tea powder
• 1 Stevia packet
• Ice cubes

See how simple it would be to buy these ingredients and make several smoothies at home! The important ingredients to include are a liquid of choice (water, unsweetened non-dairy milk or low-fat milk, and even leftover coffee or cold brew coffee), fruit (banana, berries, pineapple, peaches, mango...), super green leafy vegetables (spinach or kale), lean protein source (whey protein powder, vegan protein powder, Greek yogurt, or egg white protein), extra antioxidant boost (Match powder, Maca powder, raw cocoa powder...), a natural sweetener of choice (Stevia / Truvia, maple syrup, agave, or honey), and ice cubes to blend to desired consistency. You can add in or remove any ingredients that you'd like and you can mix match until you find your favorite blends! It really can be fun to experiment with your homemade smoothies!

Here are a few of my favorite concoctions to give you some ideas :-)

Smoothie ingredients - coffee

PB and Banana Mocha Smoothie:

• 1 cup chilled black coffee with 1/4th cup unsweetened vanilla almond milk
• 1 small banana
• 2 cups baby spinach
• 1/2 cup liquid egg whites (10g protein)
• 2 tbsp PB2
• 1 tsp Matcha Green Tea powder
• 1 packet Stevia
• 5 ice cubes

Smoothie ingredients - designer whey

Spinach and Banana Smoothie:

• 1 cup unsweetened vanilla almond milk
• 1/2 banana
• 2 cups baby spinach
• 1 scoop 100% whey protein powder (vanilla) (22g protein)
• 1 tsp Matcha Green Tea powder
• 2 packets Truvia
• 5 ice cubes

Smoothie ingredients - Greek yogurt

Greek PB and Banana Smoothie:

• 1 cup unsweetened vanilla almond milk
• 1/2 banana
• 2 cups baby spinach
• 1 single-serve Oikos plain Greek yogurt (15g protein)
• 2 tbsp PB2
• 1 packet Stevia
• 5 ice cubes

Mix all ingredients together in a blender and voila - you have the perfect post-workout smoothie that will replenish and rejuvenate :-) Have fun mixing and matching the ingredients and coming up with your own favorite smoothies!

Stay tuned for more great Smoothie recipes every Thursday!