Quinoa and Black Bean Salad- Fixate GF, Vegan

If you haven't yet tried quinoa, what are you waiting for? It's protein packed, gluten free and can be substituted in most rice recipes and pasta salad recipes.  The Quinoa and Black Bean Salad from the Fixate cookbook is a great make ahead meal or healthy dish to take to your next potluck.  Feel free to cut this recipe in half as it only keeps 2-3 days in the fridge.

Quinoa and Black Bean Salad
Serves 12- 1 cup each
Container Counts 1 Green, 2 Yellow

Quinoa and Black Bean Salad

1/3 Cup Fresh Lime Juice
1 tsp. Ground Cumin
1 tsp. Sea Salt
1/3 Cup Olive Oil
2 Cans Black Beans, rinsed and drained
4 1/2 tsp. Red Wine Vinegar
Black Pepper to taste

4 Cups Water
2 Cups Dry Quinoa (I used red quinoa which is why mine is so dark.)
1 Medium Red Bell Pepper, finely chopped
1 Medium Orange Bell Pepper, finely chopped
1 Medium Yellow Bell Pepper, finely chopped
1 10 oz. Bag Frozen Corn, thawed
1 Bunch Fresh Cilantro, finely chopped

1.  Combine lime juice, cumin, and salt in a medium bowl; whisk to blend.
2. Slowly add oil, while whisking constantly; set aside.  (I combined all the ingredients in my high speed blender)
3. Combine beans, vinegar and pepper in a medium bowl; mix well.  Set aside
4.Bring water to boil in medium saucepan over high heat.
5. Add quinoa,  Reduce heat to medium-low; cook, covered, for 10-12 min or until all water has been absorbed.  Remove from heat.  Cool for 15 to 30 min  Set aside.  (Better yet, follow the instructions on your quinoa box.  I always have to let mine simmer for at least 15 minutes before all the liquid is absorbed.)
6. Place cooled quinoa in a large bowl.  Fluff with a fork.
7. Add bell peppers, corn, cilantro, bean mixture, and dressing; toss gently to blend.

I plan on making this recipe again this week!  It was super convenient to have this made ahead and the fact that I could have a whole cup as a serving left me feeling very satisfied without feeling overly stuffed.

Do you have a favorite quinoa recipe?  Share it in the comments below!

Pumpkin Muffins with Maple Cream Cheese- FIXATE Recipe- GF

This recipe had me at "Pumpkin Muffins with Maple Cream Cheese."  I mean, seriously, how could this not be good? The fact that it's a 21 Day Fix approved recipe from the Fixate cookbook, was simply an added bonus.  I made this recipe and realized after it was already in the oven, there seemed to be some missing spices to make this feel like those delicious pumpkin treats we all look so forward to each fall.  Nonetheless, the recipe still turned out delicious and had more of an earthy flavor, not spicy.
I an somewhat confused as to how the container counts were determined for this recipe.  The book says that it makes 9 servings, which was true, but that each serving equals 1 purple and 1 orange.  I get the orange count, but because there is only 1 cup of pumpkin in the entire recipe, I'm not sure how each serving can count as 1 purple.  I did check the updates on the cookbook and there were no edits to this recipe.  If anyone understands how this equals 1 purple, please share in the comments.  I personally feel like this should count as 1 yellow since the ingredients are very similar to the treat recipes in the original 21 Day Fix guide.

Pumpkin Muffins with Maple Cream Cheese
Serves 9 (1 Muffin each)  Container Equivalents per serving: 1 purple, 1 orange

Pumpkin Muffins with Maple Cream Cheese
(minus 1 that I ate before I took a picture)

2 oz. cream cheese
1 Tbsp. pure maple syrup
1 large egg, lightly beaten
1 cup canned pumpkin puree
1 1/2 cups almond flour (see tip below to make your own)
3/4 tsp baking soda
1 dash sea salt
2 Tbsp. raw pumpkin seeds. (I felt like this was a typo and they actually meant 2 tsp. based on how mine looked versus the picture in the cookbook.)

1. Preheat oven to 350 degrees
2. Prepare 9 muffin cups by lining with muffin tin liners or coating with spray.  Set aside
3. Combine cream cheese and maple syrup in a small bowl; mix well.  Set aside.
4. Combine egg and pumpkin in a medium bowl; mix well. Set aside.
5. Combine almond flour, baking soda, and salt in a medium bowl: mix well.
6. Add almond meal mixture to egg mixture; mix until just blended.
7. Spoon batter into each prepared muffin cup, filing a little less than 1/2 full.
8. Spoon about 1 heaping teaspoon cream cheese mixture into the center of each muffin.  Evenly fill muffin cups 3/4 full with remaining batter.
9. Sprinkle muffins evenly with pumpkin seeds.
10. Bake 16 to 18 minutes, or until golden brown and toothpick inserted into the center comes out clean.
11. Transfer muffins to rack; cool.

Tip:  1 cup of slivered almonds ground in a high speed blender or a food processor will yield approximately 1 cup of almond flour. Pulse in 20 second intervals to avoid turning it into almond butter.

I plan to make these again sometime this week and will be adding at least 1 tsp of good vanilla extract and some pumpkin pie spices.

Has anyone else tried these?  Did you add any spices or flavoring?  Share below!

Grilled Steak and Portobello Mushroom with Tomato Vinaigrette and Steamed Asparagus- 21 Day Fix Approved

Grilled Steak and Portobello Mushroom with Tomato Vinaigrette and Steamed Asparagus

One of the best purchases we have made this season is our grill.  Chad keeps creating these delicious, healthy dishes for us.  To be perfectly honest, he is a MUCH better cook and recipe creator than I am. This dish takes a bit of planning and prep.  It's perfect for a leisurely weekend with friends.  

21 Day Fix container counts: 1 Red, 2 Green, 1/3 Blue, 1.5 tsp

Items needed: 

• Flank Steak (approximately 2-3 lbs)
• Portobello Mushrooms
• Fresh Asparagus
• Grape Tomatoes
• Fresh Garlic
• Green Onion
• Extra-Virgin Olive Oil
• Red Wine Vinegar
• Balsamic Vinegar 
• Oregano
• Feta Cheese (optional)
• Salt and Pepper
• Smokin' Coals Original Dry Rub

For the steak: 

This is a flank steak or sometimes labeled as London broil. Chad likes to do a dry rub with Smokin' Coals Original Dry Rub, a local South Carolina product that has a delicious sweet heat flavor.  He applies the dry rub to the steak and then allows the meat to come up to room temperature before grilling to medium. Allow steak to rest, while steaming the asparagus, before slicing.  

For the tomato vinaigrette:

2 Servings

• Approximately 10 grape tomatoes, quartered
• 2 cloves of fresh garlic, minced
• 1 green onion, finely diced
• 1 Tbsp extra-virgin olive oil
• 3-4 Tbsp of red wine vinegar
• 1 Tbsp dried oregano
• salt and pepper to taste

Mix all ingredients together in a bowl and lightly press the tomatoes to release their juices without breaking.  Cover and allow to marinate for at least an hour before serving.

For the grilled Portobello mushroom: 

Remove the stems of the mushroom and clean by wiping with a dry cloth.  Place the mushrooms in a shallow dish and marinate in equal parts extra-virgin olive oil and balsamic vinegar for 1 hour turning the mushrooms half way through.  Grill approximately 5 minutes per side or until done.  

For the Asparagus:

Steam asparagus until tender- about 7-10 minutes. 

Serve topped with about a tablespoon or 1/3 blue container full of crumbled feta cheese.  

We've made this several times and like to make extra for leftovers the next day.  It all reheats beautifully and the flavors only seem to improve!  

Who is the better cook and recipe creator in your relationship?  

Lose the Excuses-The Top 5

We've all said it- Well, I know this isn't an excuse, but here's the "reason."  An excuse by any other name is still an excuse.  I say this as a reformed excuse maker.  Here's a couple of my former excuses and a couple I've heard from others along the way.  At the end of the day, it's up to you to get out of your own way and make things happen.  Here's a couple suggestions to help motivate you along.

1.  I don't have time.  

Preach it.  There are 24 hours in a day but when you factor in things like commute time, school, work, church, extracurricular activities and everything else that makes up your day, the time seems to disappear.  The best advice I can give is that we all make time for the things that matter most to us. You may have to get up 30 minutes earlier and push all the toys out of the way, but you can push play on a workout DVD at home.   Yes, there will be the days that you are operating in survival mode and maybe you can't get in that time, but you don't give up.  I have a friend who is a mom, works 12 hour shifts and yet she still schedules in that gym time.  It's not negotiable.  She's a rock star and looks amazing because she got out of her own way and made it happen. 

2. I don't have the money. 

Times are tough.  We live on a single income and I 100% get that.  Here's the deal- if you don't invest in your health now, you will be later on in the form of doctor visits and prescription medications. Given, exercise isn't a 100% guarantee that your life will be disease and problem free, but it will reduce your chances of developing things like type 2 diabetes, high cholesterol, high blood pressure, joint problems from carrying excessive weight and lack of energy, just to name a few. 

3. I don't want to cook a separate meal for me and my family.  

Children can be the most picky, frustrating creatures on the planet when it comes to mealtimes.  What they ate last week, they will say is disgusting this week.   As a parent, it's up to you to set some healthy habits for your family now.  If you are struggling with your weight, chances are, your children are going to face that same struggle one day.  It's genetic and it's a learned behavior. Teach them healthy habits now. Set them up for a healthy, successful future. 

4. I don't want to give up (fill in the blank.)

Instead of focusing on what you are giving up, think about what you will get in return.  I never thought I could give up coffee creamer.  It was my one big indulgence each day.  When I did 21 day fix, it wasn't allowed and I planned on doing the program exactly.  I switched to unsweetened almond/coconut milk blend and I haven't looked back.  Focusing on what you're giving up leads you to feel deprived.  Focusing on what you are getting in return, such as weight loss, more energy, defined muscles and smaller clothing sizes, makes you realize that those so called "sacrifices" are mere investments into your new, healthy future. 

5. I'm just going to do this diet for a few weeks, or take these new supplements I heard about. I'm not going to name any brand names but we've all seen them.  Here's the deal, you have to be willing to make a lifestyle change. Before you start using one of these products or eating some fad diet, ask yourself a few questions- Is this setting me up for long term success?  Is this program teaching me healthy eating and fitness habits that can be sustained over a lifetime? What are the long term effects of this product on my body? The biggest problem I have with these companies is their motivation and ethics.  I do not feel that it is prudent to sell a product that is marketed at weight loss while telling people they can continue eating unhealthy foods as long as they take a certain "fat-blocking" pill. Your money can be better spent investing in healthy, clean foods and a good fitness program.  There's nothing you can take that replaces healthy, balanced eating and exercise. Nothing. You don't need it.  

There's no magic formula.  All it takes is a made up mind fueled by hardcore determination.  Cut out the processed foods, the sugar substitutes (yes, all the diet soda and diet foods included) and high fat foods and fill your diet with fruits, vegetables, lean proteins, good carbs and healthy fats.

The path of most resistance is harder, less traveled and sometimes lonely, BUT it is always worth it. YOU are worth it.  Your family is worth it. Don't be the only one standing between you and success. Get out of your own way and make it happen.

Have you gotten out of your own way and reached success?  Post your success stories in the comment section!  

Mom- It's OK to Vent Without Feeling Guilty

Sometimes parenting can be so completely frustrating. There are the endless questions, the temper tantrums, the sleepless nights and accidents that still happen despite your best baby and childproofing attempts. Some days are just hard. What can make things just a little worse in your already hard, frustratingly difficult day? Deciding to "vent" to someone who, despite good intentions I'm sure, put you on a guilt trip by saying things like, "They won't be little forever, so enjoy these days," or "These are the easy years." While I'm sure the intention is to change that moms perspective and focus on the big picture, the fact of the matter is, she simply wants someone to empathize with her and acknowledge that yes, some days are really tough. There are days you already feel like a completely and total failure and the guilt trip just sends you right on over the edge. We all know that the years pass all too quickly, but knowing that doesn't always make those LONG days any easier. To all the moms out there feeling like you are in the thick of it, here's a virtual fist bump. 👊You're going to make it!

Comparison is the Thief of Joy

Can we all take a minute out of our day to acknowledge this truth?

 I love that as a stay at home mom, social media is sometimes the one thing that keeps me connected to the outside world. I love seeing what my friends are up to....but sometimes, I will admit, I get a little jealous. There, I said it. Maybe I'm the only one...but I doubt it. It seems like some people have such perfect lives. They seemingly take vacations every week, their husbands send them flowers for no reason once a month and their children are super genius prodigies with not a speck or stain on their perfectly styled boutique outfits. Today, when scrolling through your news feed, please remember that comparison is the thief of JOY. 

That family who seems to take a trip every single week may have 2 parents working hard, long hours each day.  Those weekend getaways may be the only time they can get away from all the distractions and spend quality family time together.  Let's celebrate that regardless of the circumstances, these are families spending time together.  Families are breaking apart every day, let's celebrate that some people are not giving up and doing whatever it takes to stay together. 

The mom who gets flowers from her husband just because- who even cares what's happened on the other side of this picture.  Can we just celebrate for a moment that chivalry still exists and this husband took time to make his wife feel loved and appreciated! 

The super genius prodigy children- let's celebrate that these parents are investing in this child's future and thus grooming someone who will one day be a productive member of society.  Besides, we all know that "our" child is the smartest, most amazing, wonderful little human on the planet.  

Those perfectly styled children in their spotless outfits?  Come on, we all know it was all that mom could do to get a picture BEFORE total mayhem enviably occurred and chocolate, spaghetti sauce, or marker got all over those precious outfits she scored on Zulily or 75% off  clearance.  She just wanted to savor that brief moment in time when it "looked" like she had it all together.  

Facebook is all smoke and mirrors. We don't know what is on the other side of all those positive social media posts and pictures. Let's all find True JOY and happiness with our current season of life despite how messy, hard or chaotic it may be.

Turkey Chili- FIXATE Cookbook Recipe

If you've struggled with healthy eating or if you've hit a plateau with your current fitness routine, I highly recommend The 21 Day Fix!  This is a revolutionar, yet surprisingly simple, meal plan and fitness program.  I went into this program not knowing what to expect.  I was reaching the end of my weight loss journey and honestly didn't know what kind of results I would have.  I am so happy to say that I lost a total of 5 pounds and 5 total body inches.  The workouts are 30 minutes and each workout targets something different so you and your muscles don't get bored.
Here is a recipe from the FIXATE cookbook that I love.  I've made this turkey chili twice now and always freeze it in my Fitpacker containers so that I have an easy lunch to grab.  The recipe says it makes 8 servings, but I've only been able to get 6 servings from a batch.  The taste is a little interesting and unlike most traditional chili recipes, but it's grown on me and I really like it now!

Turkey Chili- makes 6 servings (approx. 1 1/2 cups each)
Container counts- 1/2 Green, 1 yellow, 1 red, 1/2 tsp.

2 tsp.  extra virgin coconut oil, melted
1 medium onion, chopped
1 medium green bell pepper, chopped
1 medium red bell pepper, chopped
2 cloves garlic, finely chopped
1 lb. cooked 93% lean ground turkey breast (or lean grass-fed ground beef)
2 cans kidney or pinto beans, rinsed and drained (I use a can of each)
1 (15 oz) can organic, diced tomatoes, no salt added
1 cup red wine
1 Tbsp. ground chili powder
1/2 tsp sea salt
2 tsp crushed red pepper (optional)
1/4 cup chopped fresh cilantro
6 tsp crumbed goat cheese

Directions:
1. Heat oil in large saucepan over medium-high heat.
2. Add onion and bell peppers; cook, stirring occasionally for 5-6 minutes, or until onion is translucent.
3. Add garlic; cook, stirring frequently, for 1 minute.
4. Add turkey, beans tomatoes (with liquid), wine, chili powder, salt, and red pepper.  Bring to a boil.  Reduce heat; gently boil, stirring occasionally, for 20 minutes, or until slightly thickened.
5. Serve topped with cilantro and cheese.

Want more information on the 21 Day Fix or on making me your FREE coach?  Send me an email at coachmeganputnam@gmail.com.  Lets talk about your health and fitness goals.  Twenty-one days from now, you will be glad you started today. If you are ready to get started, here's the link to order the challenge pack or the FIXATE cookbook.
 www.teambeachbody.com/shop/-/shopping/BCP21D160?referringRepID=745881

What's a Challenge Group?

How many people like to take on a new challenge alone, with no support and no one motivating them to keep going?  Probably not many.  Why should we treat our health and fitness goals like something we must do alone?  It doesn't have to be that way!

Challenge groups are a chance for people to connect for 30 days in a small, private Facebook group where you receive daily motivation and accountability. Your age and fitness level is completely irrelevant.  We are all in this together.  The focus is always on nutrition, because that awesome body you want is made in the kitchen.  While nutrition is key, only lifting that knife and fork to your mouth isn't going to give you the sculpted arms you want, so you will also follow a fitness plan.

You may be completely new to exercise or you may be a seasoned athlete- we can find a plan that will fit your needs, challenge you and help you be successful in meeting your goals.

Some common questions I receive about challenge groups:

Q- How much time do I need to commit to this?
A-If you have 25-30 min a day, you can get in your daily workout.  The meal plans are not complicated and can be easily assembled and planned out for the week.

Q-How much does it cost?
A- We will talk about your health and fitness goals and find a plan that fits you and your budget.

Q-What happens after the  30 days?
A-I move you to my post challenge group accountability group.  Most people are not to their goal in 30 days- the journey is only beginning.  The post challenge accountability group will allow you to continue those healthy habits you learned in the first 30 days while still connecting with like minded people and supporting each other along the journey.

Q- What kind of results can I expect in 30 days?
A-There are a lot of factors that play into your results.  Most people will not be to their goal in 30 days, but you will see very visible results, The most important aspect of the group is that you do develop those healthy habits that will sustain you so that you reach your goal and are able to maintain it over a lifetime.

If you are ready to start this journey with me, email coachmeganputnam@gmail.com.  Let's talk about your health and fitness goals and find a program that fits you!  

Fitness + Nutrition + Support + Rewards = Success

Being Healthy Vs. Losing Weight

My best friend and I were having a conversation about eating healthy and how there is a general consensus among society that we can continue to hold on to our old habits, in moderation, and still lose weight.  She said something so profound to me, "[There are] two different mind sets: health versus weight loss.  They aren't the same for a lot of people.  They should be but they aren't."  

I had this moment of realization.  For the past 8 years, I had been concerned with only losing weight. Every time I looked in the mirror I would think, well, I need to lose some weight.  Every time I would feel my clothes get tight, well, need to lose some weight.  
What I didn't seem to be concerned about was, what's going on inside my body?  Just because the food I was eating was fitting into a certain calorie bracket didn't mean it was healthy.  

Thankfully, I discovered this amazing company called Beachbody.  There's no quick fixes here, but there is the chance to change your life.  The difference?  You have to change your mindset to focusing on what is healthy instead of just losing weight.  I'm so impressed with this company that I decided to pay it forward and become a coach.  

The weight loss industry if full of promises for a quick fix with minimal effort on your part.  You don't have to look far past your social media feed to see that.  

This is my philosophy- if your weight loss plan follows these guidelines, I believe you will be set up for long term success.

  

Eat less CRAP: 
Carbonated drinks (Yes, even the diet ones)
Refined sugar 
Artificial sweeteners and colors 
Processed foods 

Eat more FOOD: 
Fruits and veggies 
Organic lean proteins 
Omega-3 fatty acids 
Drink water

If you are ready to get healthy, I would love to be your FREE coach.  I'm so happy that I changed my mindset to wanting to be healthy rather than only concerned with what I saw in the mirror.  
Send me an email at coachmeganputnam@gmail.com and lets talk about your health and fitness goals.  

Where do you want to be a month, six months or a year from now?  

Changing your life is possible and I promise, you won't regret it.  

If you have a success story, please share below.  It's so inspiring to hear about others successes.  

Focus T25- Week 1

They say that eating is 80% and exercise is 20% part of the fitness equation.  I knew I had the 80% part down, but the exercise part was still not happening.  Keeping up with an almost 3 year old and a 9 month old is hard work.  They never nap at the same time, so there really isn't any "me" time during the day.

I 100% identify with the "I don't have time" to exercise excuse.  

I was doing well with my weight loss by eating healthy, but I started noticing that my muscle tone just wasn't there.  For about 2 years, I've followed a fitness coach on Facebook.  I had talked to her before and never committed to a program for one reason or another.  After realizing that none of the classes at my local gym fit into my schedule, I decided to explore some at home fitness options.
The program we both felt like would work best for me was the Focus T25 challenge pack with Shakeology.

In case you haven't seen the infomercial, Focus T25 is a 25 minute, ten week, high intensity interval training (HIIT) workout program created by Shaun T.  The big seller for me on this program is that it's only 25 minutes and there's no equipment needed.  You commit to 25 min a day, 5 days a week and a 25 min stretch session on Sunday.  It's also recommended that you complete 2 workouts on Friday for maximum results.  A clean eating nutrition guide and a 30 day supply of shakeology are included.  The challenge pack also gives you access to beach body on demand so you can begin streaming your workouts ASAP, which I did!

Now that my first week is complete, I am very happy I chose this program.  After my kids are in bed, I am able to get my 25 min workout in for the day.  Each days workout has a different focus, so I have't completed the same workout twice yet.  Because it's only 25 minutes, everything moves extremely fast. There's no rests between moves and sometimes very little time to set up for the next move.  There is a prompt on the screen that lets you know what's coming next, along with a countdown clock letting you know how much longer you have in the workout.  My favorite thing about the whole series is Shaun T himself.  My goodness he is so motivating and it cracks me up when he talks in the third person.

I'm super excited that I made it through the first week!  I've been sore, but it feels great to know that I've gotten myself back into the fitness game!  After just a few days, I have already seen some changes in my energy level.  One morning, I realized that it was 9 am and I hadn't even thought about making coffee.  That is a huge deal! I am also loving Shakeology.  Hands down, this is the best shake on the market.  There's nothing else out there that is going to give you such a dense dose of nutrition. It can be used as your meal for breakfast, but I've found that I really enjoy it as my afternoon snack, especially since I work out very late in the day.

I can't wait to see and share my results over the next 10 weeks!

Do you feel like you are struggling to make time for workouts?

How do you find ways to make time to for fitness?  Share those tips below.

Want to know more about Focus T25 or Shakeology?  Send me an email or Facebook message.  I would love to help you with your health and fitness goals!

Banana Flax Pancakes

I have such fond childhood memories of Saturday morning pancakes.  My brother and I would begin the morning jumping into bed with our parents to wake them up from peaceful slumber.   After everyone was wide awake, we would all head downstairs to the kitchen where my dad would whip up some Bisquick pancakes covered in Log Cabin pancake syrup.  If we wanted to be really fancy, mom would microwave the syrup with a little butter.  Ahhh....good times.  

Fast forward a couple years and those same pancakes, while seemingly nostalgic, always leave me feeling uncomfortably full and ready for a nap.

Enter the revamped Saturday morning pancake that will leave you ready to face your Saturday......or any day of the week!  My inspiration came from a Pinterest 2 ingredient pancake recipe, The Detoxinista and Laura Miller from Raw Vegan Not Gross.  

The consistency is somewhere between a crepe and a traditional pancake. 

These pancakes are delicious by themselves, but please feel free to top them with pure maple syrup or even add some natural almond or peanut butter as a filling. 

Items needed:

High Speed Blender

Griddle

Ingredients:  makes about 12 pancakes

1/4 cup Flax seed

2 Bananas (the riper they are, the sweeter the pancakes will be)

4 eggs

1/2 tsp baking soda

1/2 tsp vanilla extract (please use the good stuff, no imitation!)

pinch of fine sea salt

Coconut Oil for greasing your griddle

Optional toppings and fillings: 

Pure maple syrup

Almond or Peanut Butter

Heat griddle on medium heat or about 300 degrees.

In your high speed blender (or coffee or spice grinder) grind up the flax seeds. 

After you have processed the flax seeds, add the rest of the ingredients and process until smooth. 

It will look like this:

Measure 1/4 cup of batter and pour onto a greased griddle. 

It takes 4-5 minutes to cook each pancake.  You can tell when it's time to flip because the little bubbles will appear just like they do on traditional pancakes. 

Sorry about the terrible lighting on these pics!  I'm working on that! 

You can even get creative and add a few chocolate chip for the kids. 

After you flip, it takes another 2-3 minutes for the other side. 

Now it's time to enjoy!  These are pictured with natural almond butter spread between each pancake and topped with about a tablespoon of pure maple syrup.

  

What are some of your family's favorite breakfast traditions? 

Ingredients:  makes about 12 pancakes

1/4 cup Flax seed

2 Bananas (the riper they are, the sweeter the pancakes will be)

4 eggs

1/2 tsp baking soda

1/2 tsp vanilla extract (please use the good stuff, no imitation!)

pinch of fine sea salt

Coconut Oil for greasing your griddle

Optional toppings and fillings: 

Pure maple syrup

Almond or Peanut Butter

Heat griddle on medium heat or about 300 degrees.

In your high speed blender (or coffee or spice grinder) grind up the flax seeds. 

After you have processed the flax seeds, add the rest of the ingredients and process until smooth. 

Pour 1/4 cup of batter onto greased griddle.  Cook 4-5 minutes or until bubbles appear.  Flip pancake and cook an additional 2-3 min.

Simple Solutions

Some days I feel very enthusiastic about trying a new recipe and some days I just don't have the time or energy. Today was one of those days where I needed to keep it simple.

A couple months ago, this would have been one of those days where I asked my husband to run through a drive thru to pick us up some takeout.  While we still like to eat out on the weekends, I try to keep our meals as clean as possible during the week.  Even "healthy" choices at restaurants sometimes contain all the sodium you need for entire day.

The great thing about all these recipes?  You can easily customize the portions!  Whether you are cooking for yourself or a family, these meals will work!

Breakfast 

This is one of my favorite breakfasts.  I cringe when I think about how many years I skipped this meal! Even when you don't have a lot of time, you can pull the whole thing together start to finish in less than 10 minutes.  Best of all, this isn't going to spike your blood sugar and leave you ready to crash like a muffin or breakfast pastry would.

Scrambled Eggs Sprinkled With Cheddar Cheese and Sautéed Baby Kale

Lunch

For lunch, I had some left over veggie stir fry I made to use up produce I had in the fridge.  I didn't take a picture, but it was broccoli, cabbage, onions and cauliflower tossed with quinoa.

Dinner

Dinner was as easy as boiling water and using the salad spinner.

Trader Joes has a delicious quinoa and brown rice pasta that is gluten free.  This pasta is so filling and doesn't leave you with that heavy, overly full feeling that traditional pasta causes.

The sauce is a store bought sauce with lower sodium.

The salad was my favorite part.  Delicate baby kale leaves, tangy grape tomatoes, red onion, feta cheese and a hemp seeds.

If you haven't tried hemp seeds, this is a great way to incorporate some additional protein in your diet.

A gorgeous salad like this shouldn't be covered up in salad dressing that's been sitting on a grocery store shelf for who knows how long.

Trust me, once you start making your own salad dressings, there is no going back.

It's. Just. Too. Good.

My new favorite salad dressing is the Greek Dressing from the cookbook Everyday Detox.  This was also a big hit with my father in law on Fathers Day weekend.

6 tbsp Olive Oil

3 tbsp lemon juice

2 cloves of fresh garlic

1 tsp oregano

Pepper to taste

Combine all ingredients in a high speed blender and process until smooth.

What are your favorite, easy meals to prepare on busy days?  Share your ideas below!