Monthly Archives: March 2013

Scrambled eggs, BBV pancakes, homemade hummus!

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Upper Left: Egg white scramble with tomatoes and spinach

Ingredients: 

1 whole egg

4 egg whites

1 roma tomato

1/2c fresh baby spinach

We have “Egg Monday” in our house every week. This is usually what I have after teaching a Zumba® class! (Sometimes I add some Ezekiel bread toast!)

 

Upper Right: Body By Vi blueberry pancakes

Ingredients:

2 scoops Body By Vi shake mix

1/3c oat flour OR 1/2c cooked oatmeal (you can choose!)

2 egg whites

1/2c skim milk OR unsweetened almond milk

1/4-1/2c blueberries (depends on how much you like)

Sugar free syrup OR agave syrup to taste

Directions:

Mix all wet ingredients in one bowl and dry in a separate bowl. (If you used oatmeal, combine with wet ingredients) Mix all together and cook like regular pancakes!

 

Bottom: The BEST homemade hummus around!

Click here for recipe!

I tweak the recipe just a bit- I only make half because it’s enough for me!

Healthy Cinnamon French Toast!

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Craving something sweet on Sunday morning?? Save on the extra calories and sugar and make this awesome breakfast instead! Check out the benefits of Ezekiel bread here! (You can find it in the frozen food section at the grocery store)

Ingredients:

2 slices of Ezekiel bread

2 egg whites

1tsp vanilla extract

1/4c skim milk (almond or soy if you’re vegan)

Sprinkle of cinnamon

Sugar free syrup to taste

Directions:

Spray your pan with non-stick cooking spray. Combine egg whites, milk, and vanilla in a bowl. Dip bread into the mixture until fully coated on both sides. Once the pan is warm enough, place both pieces of bread in and let it cook until the eggs are cooked on both sides. Sprinkle with cinnamon and add your syrup and BAM! A delicious healthy alternative for your french toast!

Healthy eating at PF Changs?! YES it CAN be done!

PF CHANGS

PFCHANGS

So many people wonder what to eat when they go out to eat. Healthy eating IS an option! Don’t be afraid to be “that person” in the group who asks how the food is prepared or to substitute things. Above is steamed edemame (soy beans) with NO salt. (You have to specify this or the salt comes on top adding way to much sodium!) WATER always at restaurants, and Buddha’s Feast Steamed. (Nutrition info above is not including the brown rice but you can find it online)  If you order this dish stir fried, it increases the sodium by a whopping 3,000mg sodium! GASP! Check out the above calorie chart- you should ALWAYS, ALWAYS, ALWAYS check the restaurant’s nutrition chart online before you go out to eat. This will save you 1,000s of calories along with cutting way back on sugar and sodium.

Click Here to check out the nutrition guide at PF Changs! Some things may shock you, be prepared!

Salad, Warm Body By Vi, Spaghetti Squash

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Upper Right– steak salad with tomato, egg white, avocado, edamame, and spinach. Dressing is calorie free from Randazzo’s on 16 & Garfield. (I’m sure you can find this other places as well. More flavors available!) I marinated the steak with this dressing. I dress my salads with balsamic vinegar and olive oil. 

Bottom LeftWarm Chocolate Body By Vi Drink

Ingredients:

1 scoop bbv shake mix

1 tsp hershey’s dark cocoa powder

1c skim milk, organic chocolate milk, or dark chocolate almond milk

Directions:

Heat milk in microwave for two minutes or until hot. Place all ingredients in a blender/magic bullet. Blend!

Bottom Right– clean spaghetti sauce with baked spaghetti squash

Ingredients:

Same sauce as the previous post.

1 whole spaghetti squash

2TBS olive oil

Directions:

Pre heat oven to 350 degrees

Cut squash in half (long ways) and then scrape out all the “guts” using a fork

Drizzle olive oil on each half of the inside of the squash

Place squash face down on the pan for 35 minutes (depending on the size. Mine was smaller, add more time for a bigger squash)

Flip squash over after 35 minutes and cook for another 5-10.

Scrape out inside of squash with a fork and you’re all done!

I like this more than regular pasta!!!

Latest recipes

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Upper left: Oat breaded chicken with boiled green beans and fresh avocado

Ingredients:

Thinly sliced chicken breast

Fresh green beans (how ever much you want)

1/2c oat flour

1 TBS no salt seasoning (or any seasonings you want.. Mrs. Dash works great!)

2 TBS olive oil

2 egg whites

Directions

Chicken: Combine oat flour and seasonings in a bowl. Put egg whites in another bowl. Heat olive oil in a pan on medium. While pan is heating, dip the chicken in the egg whites then place in the flour mix- makes sure it’s fully coated. As soon as the pan is warm enough, place chicken in pan and cook until it’s no longer pink.

Beans: Cut ends off of beans that still have the stem attached. Heat water in a pot on the stove. When water comes to a boil place beans in the pot. Let it boil for about 5-8 minutes depending if you like them more crunchy or soft. Strain beans then put your other TBS of olive oil in the pan and sauté beans in the pan until fully coated. You can also add garlic if you’d like.

Slice up some fresh avocado and you’re all set!

Upper Right: Clean Spaghetti + Tomato Sauce

Click here for recipe!

(I used Ria’s.. yes Ria’s is a brand of natural tomato sauce! NOT the instructor LOL! I found this at Schott’s Supermarket in Fraser)

Bottom Left: Banana Almond Body By Vi Shake

Ingredients: 

1/2 banana

6 almonds

1/2c skim or almond milk

2 scoops Body By Vi mix

Ice

Blend together! I also added flax seed + chia seed as well!

Bottom Right: Clean Pad Thai (My fave!)

Click here for recipe!

I left out the tomato paste and added in more of the pasta water. I also used different veggies. I added green onion, spinach + chicken!

You asked for it!

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Well.. here it is! You ask and you shall receive! This is a place you can follow all of my clean/healthy recipes and any fitness tips I post (with the occasional personal posts as well!) The recipes I last posted on my Facebook page will be added soon!