Produce Spotlight

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Every week, I go on a search to find a new veggie/fruit to try.  I want to step out of my usual green salad, carrots, and corn to taste something new.  {proving to be much better for me.}  So, I scour my local produce department to see what they may have.  Sprout’s has an amazing assortment of fruits and veggies (some I’ve never seen) and are very knowledgeable on how to prepare them.  So, I figured, maybe you would all like to go on this weekly adventure with me.  There are so many amazing produce items out there, that we don’t even know about or even try.  So, let’s reach out of our comfort zone, and do something new.

THIS WEEK: Cipollini Onions

Let me tell you, when I saw these cute little onions, I was instantly intrigued.  They looked like a large yellow onion, but somewhat flat and much smaller.  The grocer told me that he is “obsessed” with these onions and how he loves to roast them and eat them whole.  Oh, this sounded simply delicious.  I grabbed a dozen and set off to see what I could do with them.

{Don’t they look like adorable, yummy!}

Since, I had taken a long time at the store I was super hungry, so I decided I would steam them with some squash.  They were a bit difficult to de-skin, but manageable.

I started with a bit of olive oil and started to sautee them while I cut up my squash.  Oh, and I added some mushrooms.  {I just love cooked mushrooms.} It took about 6 minutes to steam the veggies.  When these cute little onions are cook, they have a sweet flavor and melt in your mouth.  They are just so yummy and the perfect companion to a roasted or steamed veggie dish.  I found another recipe for roasting these beauties in the oven.  They just look simply divine.  Give it a try!!

{Doesn’t that look sooooo yummy?}  Get the recipe here!

Tabata Workout! {Personal Trainer, Mesa, Gilbert, Chandler}

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Have you ever done a Tabata workout??  Believe me, you would know. Tabata training is short bursts of high intensity exercise for 20 sec followed by a short rest, 10 sec, and this continues for 8 rounds for 4 minutes (click here for more info or here). It’s highly effective way to increase your cardio capacity or Vo2max.

So . . . let’s try one. Here is a workout my Boot Campers did recently.  It only requires a set of dumbbells, making this a super easy exercise to do at home and away!

Warm up: 5 min: jacks, running in place, skipping, treading

Workout: {Remember 20 sec on & 10 sec off; 8 rounds an exercise}

  1. Squats – lets go as deep as you can, weight in the heels
  2. Pushups – try different kinds with each set, touching the ground with your chest.
  3. Run high knees
  4. Bicep curls – go hard and fast
  5. Burpies – get your chest and hips to ground, and jump on the top.
  6. Squat jumps – get your butt down and touch the ground before you jump.
  7. Plank

You may rest between each set, but keep it to 30 sec!

Coconut Banana Chocolate Chip Muffins {Yum!}

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Found this recipe on my cousins blog {The Cell} who found it on another cool site {Multiply Delicious}.  It’s a great CLEAN muffin recipe that is high in protein and low in refined sugar.    It uses unique ingredients like coconut flour, maple syrup, and coconut milk.  But, if you are trying to “clean” up your eating, these ingredients should become a staple in your pantry.

I found this muffin to be salty, sweet with just a hint of coconut and banana.  With 6 eggs total for this recipe, the muffin has a eggy texture, but ends up tasting perfect and being surprisingly filling.  All in all, I like this muffin and so did the rest of my family {which, let’s face it, convincing them can be the hardest part!}

Coconut Banana Chocolate Chip Muffins

6 eggs

1/3 cup coconut milk

1 tablespoons maple syrup (optional)

1 teaspoon salt

1 teaspoon vanilla extract

1/4 cup coconut oil, melted

3/4 cup coconut flour

2 teaspoons baking powder

1 teaspoon baking soda

1 teaspoon ground cinnamon

1 cup mashed ripe bananas (about 3 bananas)

1/2 cup dark chocolate chips, plus additional for sprinkling on tops of muffin

 

Instructions:

Preheat oven to 400.  Line a 12-cup muffin pan with paper liners.

In a large bowl, combine eggs, coconut milk, maple syrup, sea salt, and vanilla extract.  Whisk to combine and set aside.

Sift coconut flour, baking powder, baking soda, and cinnamon into the wet ingredients.  Whisk vigorously until no lumps remain.  Stir in melted coconut oil until well combined.  Fold in banana and chocolate chips until incorporated.

Using a large ice cream scoop, add one level scoop to each muffin cup.  Sprinkle each muffin with a few additional chocolate chips.  Bake muffins for 15 to 18 minutes or until muffins are golden and spring back when pressed gently.  Once baked, cool for 10 minutes.

Granola Power Balls {Group Fitness Trainer, Mesa, Gilbert}

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I found this little delightful recipe on another website {themarathonmom.com}.  I love it because it not only tastes delicious,  but it also has a lot of really healthy ingredients.  It has great fat from peanut butter and flax, protein from the flax, honey, and coconut.  It almost tastes like a dessert than a snack. {right on!}  Plus, my kids ADORE these little spheres of wonder.  Enjoy, but be warned, they disappear fast!!

PS. If you are looking for a workout recovery snack, this is one of my favorites.  Make sure to just pack 1-2 for after a hard workout.

Granola Power Balls

Ingredients:

  • 2 cups oats
  • 2 cups coconut flakes (I use just 1 cup, I feel its the perfect ratio, you decide)
  • 1 cup peanut butter
  • 1 cup ground flaxseed
  • 1 cup chocolate chips
  • 2/3 cup honey
  • 2 teaspoons vanilla
  • 1 teaspoon cinnamon (optional)

Steps:

  1. Mix all ingredients thoroughly.
  2. Roll into bite-size balls.  (The size you roll them will determine how many the recipe yields. I rolled mine a medium size, and get about 24.)
  3. Store in fridge.

Heart Rate Monitors

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I like heart rate monitors. I think its a good way to judge how hard your working. It’s not the only way, mind you, but it’s still effective. I have a list of 3 heart rate monitors that are under $100. Prices have risen over the years, (weird), so I did my best. These are all simple models that will be a tool for you to use when training. It will tell you if your working out too hard, too light, or just right. (sounds like a story I know.) You will want to elevate your intensity to 65-85% of your maximum heart rate for at least 30 minutes. You can use these simple equations to give you an estimation of your max heart rate, Heart Rate Reserve, Minimum Target Heart Rate, and Maximum Target Heart Rate.

220-your age=Max Heart Rate (MHR) (based on Karvonen Formula)
MHR-Resting Heart Rate (RHR)=Heart Rate Reserve (HRR)
(HRR x .60 (intensity)) + RHR = Minimum Target Heart Rate
(HRR x .85 (intensity)) + RHR = Maximum Target Heart Rate

Heart Rate Monitors

Polar FT4 Fitness Heart Rate Monitor $62.77 with Pedometersusa.com.  No shipping or Tax.
This monitor comes with chest strap.  It comes in two colors; silver or copper. Cute.

Polar FT1 Heart Rate Monitor $48.88 with Pedometersusa.com  Free Shipping.  This monitor comes with chest strap. It’s black.

Heartratemonitorsusa.com has FT1/FT2 for great prices and there is a wide range of color.  Free Shipping. Includes strap.  Prices $45.99 to $61.99.

Maple Popcorn {Best Trainer, Mesa, AZ}

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It’s amazing to me how one day can make a huge difference on how I feel about the upcoming holidays. It’s the first day of November and I am totally stoked about Thanksgiving, and dare I say Christmas! Weird! And with this new jazzed excitement, I find myself wanting to bake yummy things for the family. Now before you go and shake your nutrition finger at me, know that it’s okay to consume treats that are made with clean natural products. I promise, it’s true! But, it’s important to exercise self-control. I can sense the dread with the use of those words, but it’s absolute the truth in all things! Exercise self-control and you will live a happy, healthy life.

So here is my first recipe to you as you embark on this journey to the Holidays! Enjoy, and remember self-control!

Oh, one last thing, this recipe comes from my amazing sister-in-law Lauren, thanks girl! Check out her website herehere

Maple Caramel Corn
by Nourishing Meals

If you double the recipe then make it in batches. Popping one cup of popcorn will nearly fill an 8-quart stockpot!

2 to 3 tablespoons virgin coconut oil
1/4 teaspoon sea salt
1 cup organic popcorn kernels

1/4 cup virgin coconut oil
1 cup maple syrup (make sure you bottle of syrup has only one ingredient listed “maple syrup”, that’s it!)

few dashes sea salt

Preheat oven to 325 degrees F.

Heat an 8-quart stockpot over high heat for a minute or so. Add oil and salt, then popcorn. Cover and cook for a few minutes, moving the pot vigorously, until the popping has subsided. Then quickly remove from heat to prevent burning and pour popcorn into two large bowls (or one really large bowl if you own one)!

In a small to medium saucepan heat the coconut oil, maple syrup, and a few dashes sea salt over medium heat. Once small bubbles form begin timing for 4 to 5 minutes. Cook, whisking occasionally until thickened and foamy. Quickly pour over popcorn in bowls and toss together using two large spoons. Spread into two shallow baking pans or cookie sheets and place in the oven.

Bake for 10 minutes stirring half way through. Let cool completely. Caramel corn will crisp up as it cools. Store in a tightly sealed container once completely cooled to keep it crisp.

Spelt Muffins {Boot Camps, Gilbert, AZ }

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I made these yummy little muffins for breakfast this morning. Now, I know what you are thinking, “good gracious, who has time for muffins in the morning?”. But, I can tell you, these are easy and fast. You don’t need to bust out the mixer, just combine everything in a nice size bowl and dump into a muffin tin. Voila! Now, if you noticed these are Spelt muffins. Spelt grain is lovely because it is less disturbing to the digestion system and contains the most amount of protein then the other wheats. You can find Spelt flour and berries at most health food stores. Give it a go, oh, I threw in fresh blueberries, it was fantastic.

Spelt Muffins by King Arthur Flour
2 1/4 cups spelt
1/4 cup brown sugar or honey (I used coconut sugar, find it at sprouts)
1 tablespoon baking powder
1/2 teaspoon salt
1 1/4 cups milk (I used rice milk)
3 large eggs, beaten
1 tablespoon sunflower oil (I used coconut oil)

Preheat your oven to 425°F. Grease and flour a 12-cup muffin tin.

Combine all the dry ingredients in a mixing bowl. Mix together the milk, eggs and oil and combine with the dry ingredients, stirring for 20 seconds and no more.

Fill the muffin cups two-thirds full and bake for 15 to 18 minutes, or until golden brown.

To vary, add 1/2 cup chopped almonds or 2/3 cup chopped dates or raisins (or a combination) to the batter. Yield: 12 muffins.

Nutrition information per serving (1 muffin, 67 g): 135 cal, 3 g fat, 6 g protein, 17 g complex carbohydrates, 4 g sugar, 3 g dietary fiber, 70 mg cholesterol, 228 mg sodium, 155 mg potassium, 1 mg iron, 112 mg calcium, 152 mg phosphorus.

Gone Shopping! {Personal Trainer, Mesa, Az}

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I get asked a lot about what I buy when I go grocery shopping. Ah, shopping day, it’s a love-hate thing. I hate going in to the store, but I love eating the food I bring home. Ha! Now, seriously, I can tell you, the food I buy is 80-90% fresh ingredients. I believe in eating clean, and preparing your meals from scratch. By giving our “high performance vehicles” (our bodies) proper fuel, then we can heal and become more powerful. How can we do those things if we feed our vehicles garbage and foods that stress the body out? (like harsh preservatives, loads of sugar, and poisonous chemicals).

Check out my picture, that is what I came home with today. This will last me one week, and we eat/drink every last morsel on the table. Aren’t the colors beautiful? If you think eating clean is expensive, this cost $60. Not bad!! Eating good doesn’t have to be hard, start slow and start adding in one healthy ingredient at a time, and taking out one bad one. Before you know it you will be happy and healthy!

Train Strong, Eat Clean, and Live Fit,
Jessica Walters

Protein Power Snack {Personal Trainer, Mesa, AZ}

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This is a great mid day snack or a lean lunch. It has the perfect blend of protein, fat, and carbs, all with just 265 calories. It has oatmeal, an excellent carb because it slowly releases glucose into your blood stream. There is avocado, an excellent fat source. And egg and turkey, great proteins. Try it out and let me know.

1/4 cup rolled oatmeal
1/4 avocado, sliced
1 egg
1 egg white
1 slice deli turkey

Cook oatmeal in microwave for 1 minute on high, set aside. Cook eggs and warm sliced turkey. Combine all in bowl and sprinkle salt and pepper. Enjoy!

I like to layer it all together and then mix it all up!!

Calories 265, Fat 12, carbs 22, protein 20