PROTEIN PACKED PUMPKIN MUFFINS

As many of you know I have taken on a new booty and ab program that calls for some timed nutrition which is AMAZING! It is was also really different from what I was doing and I found that prep was the KEY to being successful with the program. 

Naturally, when I learned I would need to eat a combo of  Protein ( red) Carb (yellow) and veggie ( a green) in the am I got to work on thinking what can I do to make this something OTHER than eggs. Because that will get old for me REAL quick.. am I right or what !?!?!?!? I need variety in my life and I NEED to love my food. This one hit the spot for a fast, easy portable meal that eats like a snack! 

This muffin is not sweet like you would expect for a typical muffin. SO if you are not used to eating clean I would add 3 Tablespoons of 100% pure maple syrup to this recipe and work you way down as your taste buds change! 

pumpkin muffins.jpg

Makes 12 Muffins - 3 muffins is 1 serving

For my peeps following my meal plan, this is 1 Yellow, 1 Green, 1 Red 1 teaspoon ( to learn more about my meal plan and to join our accountability group apply here www.btyafitnessjourney.com/getfit

INGREDIENTS 

  • 1 cup quick oats
  • a rounded 1/2 tsp of salt of half tsp with a heavy pinch added ( do not skip this) 
  • 1 teaspoon cinnamon 
  • 1 1/2 teaspoon pumpkin pie spice
  • 2 packets of stevia
  • 1/2 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1 teaspoon of pure vanilla extract
  • 2 eggs
  • 1 cup plain greek yogurt. ( if you like a sweeter muffin you can use Okioks Triple Zero vanilla yogurt) 
  • 1 cup of pumpkin puree

DIRECTIONS

  1.  Preheat oven 350
  2. Line a muffin pan with silicone liners ( these were perfect and no sticking, or spray pan)
  3. Place oats in blender or food processor and blend until it resembles a flour
  4. Add the rest of the ingredients blend until smooth 
  5. distribute the batter evenly in muffin pan
  6. Bake for about 20 min
  7. enjoy!  I serve these slightly warmed with a teaspoon of butter

Bell Pepper Pizza Bites

As soon as I made the decision to try timed nutrition I was excited and also really scared because as you know I am a foodie of all foodies and YES I want results but I also need to eat food that I absolutely enjoy because if I don't ... well, I will just fall off the wagon.

This new program that I am trying out tells you exactly how to place your foods through the day and when I saw that my blue container was placed with a veggie I was instantly heartbroken. This meant no more tortilla pizzas on Friday night so I GOT TO WORK and THIS recipe was born and my oh my and I so happy I came up with this one! 

It is like having pizza with zero guilt and ALL of the results and it is AMAZING oh and it reheats really well! I am sharing all of my time nutrition meals in my IG stories so if you would like to follow along check it out at Lisa_m_Hauck 

I am gonna give you the recipe to make 1 servings and you can double or triple this as you need too! 

Bell Pepper Pizza Bites.png

INGREDIENTS 

  • 1 green bell pepper. with 4 sides cut off to leave a little divet to add sauce and cheese into ( you can use any color you like, I prefer green)
  • 2 tablespoons of a clean Marinara sauce ( no added sugar) 
  • 1 oz of fresh mozzarella cut into small chunks 
  • A pinch of dried oregano
  • Salt and pepper to taste

DIRECTIONS

  1. Bring a small pan of salted water to a boil,  add the bell peppers and boil for 2-3 min just until slightly tender. ( do not overcook these or they will be too soggy)
  2. On a paper towel place cooked bell pepper and pat dry, salt and pepper as desired
  3.  Preheat oven to broil and get out a sheet pan placing the bell peppers right on the pan
  4. Add marinara sauce, cheese, oregano and pepper to the bell pepper pizzas
  5. Place under broiler just until cheese is bubbly and brown about 3 min. ( keep a close eye on these and do not walk away)

If you are making more than 1 serving ( I always do) then place them in a shallow storage dish and allow to cool. Place in the fridge and reheat in the microwave until warmed through and ENJOY!  

 

Sweet Potato Hash

I LOVE carbs it is not a secret ha! I know for a fact that is how I became 50 lbs overweight and I also have learned the difference between good carbs and carbs that are not so good for you. Nope, they are not all created equal and YES we ALL need carbs..... Literally, your brain functions on carbs so take them away from your diet and you will be foggy and let's not forget HANGRY. 

The #1 carb that you should be eating more of is sweet potatoes. They are so yummy and will keep you full and your body happy! Think I can chase my toddler around all day kinda energy. 

Sweet Potato photo.png
  1. I have been LOVING these for breakfast paired with some carmalized red onions and eggs. I have made these into a SIMPLE meal by pre-cooking the sweet potato because when the mood strikes and you need food the last thing I want to do is wait too long to make it. By that time I will end up grabbing something I should not have. 

SUPER SECRET NINJA TRICK is to scrub the skin, stab a few time ha, and then cook in the microwave. once cooled enough just cut them into little disks so they are ready when you are! 

INGREDIENTS 

  • 1 medium sweet potato
  • 1 tsp olive oil 
  • Salt and pepper to taste
  • OPTIONAL thin sliced red onion 

DIRECTIONS

  1. Scrub the sweet potato, poke a few holes with knife or fork.
  2. Place in Microwave ( I use the Potato feature ) cook until soft
  3. Allow a few minutes for cooling so you can cut the potato into disks leaving the skin on because there are so many nutrients in the skin. ( PREP TIP: you can stop here and once cooled put in the fridge then pop them out any time you want them)
  4. Preheat nonstick pan to medium-high heat, add oil. Once the pan is hot add your sweet potatoes ( I love to cook onions with this at the same time too) sautee for about 3 minutes on each side flipping until both sides are toasy brown and slightly crispy. 
  5. Salt and pepper to taste and ENJOY! 

 

 

BBQ Meatloaf

I LOVE BBQ everything, bbq chicken pizza, bbq southwestern salads and I just have not found a Bbq that is low enough in sugar but I FINALLY came across one and I have found a WINNER. This particular brand I got at wegmans so search your local stores and see if they have it! 

I got to work looking for a family friendly recipe to use this with and I came up with a BBQ meatloaf that the whole family loved! 

BBQ Meatloaf.png

INGREDIENTS

  • 1 Pound of lean ground beef
  • 1/2 cup of plain gluten-free panko bread crumbs ( the whole wheat had sugar in it)
  • 1 tablespoon + 2 teaspoons Worcestershire sauce 
  • 1 tablespoon dijon mustard 
  • 4 tablespoons of bbq sauce ( Dinosaur Bar-B-Que original)
  • 1/2 teaspoon salt 
  • pepper to taste

DIRECTIONS

  1. Preheat 350 degrees and in a large bowl mix ground beef, panko, 1 tablespoon Worcestershire sauce, dijon mustard, and BBQ sauce with salt and pepper. Be sure to not over mix the meat
  2. Line a sheet pan with parchment paper ( less clean up) and shape the meatloaf into a long log shape. 
  3. Mix the remaining bbq sauce, honey and Worcestershire sauce and pour over top the meatloaf
  4. bake for 45 min, slice and serve. if you need you can always add a touch more BBQ after it is done. 

If you use portion fix I counted 1 slice as 1 red, 1 orange ( I did not account for the panko because it is likely about 1 tablespoon per slice) 

 

COPYCAT Chick-fil-A Nuggets

OK here is the deal! I love chicken nuggests like a 5 year does but they KINDA gross me out not knowing whats really inside of them. When eating out we have a few go to places and Chick-Fil-A is one of those places. 

I came across a recipe on 100 days of real food and thought I would try it but OF COURSE I could not leave well enough alone and I adjusted the recipe to make them a bit crispier and I also found it VERY difficult to find a clean whole wheat breadcrumbs. 

So naturally I got to work and these beauties were born... the kids were elated that I said we are having chicken nuggets for dinner and yes they are clean and meal plan approved. 

Chick-Fil-A.png

INGREDIENTS

  • 1 lb chicken breast
  • 1 egg 
  • 1 cup Plain Panko bread crumbs
  • 1/4 cup grated Parmesan cheese 
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon paprika
  • 1/4 tsp salt
  • dash of pepper
  • olive oil

DIRECTIONS

  1. Dice chicken in to 1 inch peices
  2. Beat egg and leave in bowl
  3. Add panko, garlic powder, onion powder, salt, pepper and paprika to small bowl and mix well. 
  4. Bread chicken pieces by dipping in the egg first, then into the breading to coat and set aside. I suggest breading all the chicken and then working in batches to cook them. ( another tip use 1 had for the egg and the other for the breading mixture so your fingers don't get so gunky! 
  5. Heat pan with a good pour of Olive Oil on Med low about 4.5 let heat well add chicken to pan allowing to brown on all sides cooking. (Pro tip, the first batch takes the longest to brown up but the second batch heats much faster, consider turning the heat down a bit if needed and do not walk away) 
  6. Transfer nuggets to a paper towel while the other batches are cooking. 
  7. Cut a nugget to ensure it is cooked through and continue with further batches till check is all cooked ( pro tip, I wipe the pan out between batches and add a bit more oil.
  8. serve with ketchup or condiment you enjoy!