Monday, February 23, 2015

Green Bean Hash AKA Crockpot Slop

My husband came across this recipe on Facebook somewhere and I adapted it to be a little lower in cals. I prefer it in a skillet but the original recipe was to be done in a crockpot.

My whole family really enjoys this one so it has became one of our recipes that we shop for on our monthly grocery trip!

Green Bean Hash
AKA Crockpot Slop 

Serves 6

The Stuff:
1 can green beans, drained and rinsed
4 red potatoes, halved and sliced
2 turkey kielbasa, halved and sliced
1 diced up onion
4 chicken bullion cubes

What you do:
If you are doing this in a crockpot, layer in the order and put enough water to cover potaties, Cook on high for 4-6 hours.

In a skillet, I brown my sausage then add the potatoes and onion. Saute until onion is translucent. Then add the remaining ingredients. Add enough water to go about halfway in the pan. Simmer for 15 minutes and serve.

Nutritional Stats

Per serving, 1/6th of recipe

Nutrition Facts
Servings 6.0
Amount Per Serving
calories 308
% Daily Value *
Total Fat 12 g18 %
Saturated Fat 4 g18 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 70 mg23 %
Sodium 1732 mg72 %
Potassium 563 mg16 %
Total Carbohydrate 28 g9 %
Dietary Fiber 3 g11 %
Sugars 6 g
Protein 24 g47 %
Vitamin A2 %
Vitamin C25 %
Calcium7 %
Iron14 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Sunday, February 15, 2015

Quick Single Serve Protein Brownie and 3-2-1 Long Lever Plank Video

I found a quick and easy single serve recipe the other day for a protein brownie that I had to try. I tweaked it to my liking and added some peanut butter because DUH! Haha!

I actually have been eating this for breakfast lately, but it would be a perfect dessert too!

3-2-1 Long Lever Planks

If you have nailed down 60 second stationary planks, this is the perfect way to level those up. Studies have shown that using the long lever position with your elbows even with your nose actually engages the core more than traditional plank stance at shoulder level.

Here is the video:

Give these a try, and let me know what you think!

Anyway, here is the recipe :)

Quick Single Serve Protein Brownie

Serves 1

The stuff:

  • 1 scoop chocolate protein powder (preferably not an isolate)
  • 2 tbsp water
  • 1 tbsp PB2 (mixed with 1 tbsp water)
  • 1 tbsp Peanut butter

What you do:
Mix the protein powder and water in a microwaveable bowl. Microwave for 10-20 seconds, I like the center of mine to not be set (like lava cake) and it usually take mine 15 seconds in my microwave.

Mix your PB2 and peanut butter and top your brownie. Enjoy!

I added a little Nutella too, why not? ;)

Nutritional Stats

Nutrition Facts
Servings 1.0
Amount Per Serving
calories 238
% Daily Value *
Total Fat 10 g15 %
Saturated Fat 2 g11 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 40 mg13 %
Sodium 257 mg11 %
Potassium 0 mg0 %
Total Carbohydrate 10 g3 %
Dietary Fiber 2 g8 %
Sugars 4 g
Protein 30 g60 %
Vitamin A1 %
Vitamin C0 %
Calcium9 %
Iron2 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Sunday, February 8, 2015

Tropical Protein Fluff

I got a sunburn yesterday. Did I mention it is February? Oh and last weekend was snow flurries. Yeah and it was 80 degrees yesterday and we were outside most of the day for a cookie sale, my daughter is a Girl Scout. Real funny weather... really funny. 

Some fit fast food on the go so that I can still make progress on my nutritional goals

But it was a nice change and I loved the warm weather. It made me crave ice cream. But I was not ready to spend my cals on ice cream. I have a photo shoot coming up in a few weeks and I am prepping.

Love this quote, photo from a workout video taping last year with  John Barban for Venus Index

So... I thought back to my chocolate covered strawberry protein fluff recipe (recipe HERE) I shared a few months back. It is really the closest thing to ice cream. And filling with all the protein. So I tried a new combo.

Tropical Protein Fluff

(serves 1)

The stuff:
*1 scoop whey protein (I used GNC Wheybolic Extreme Vanilla)
*1 cup frozen fruit (I used Dole frozen mixed fruit which is pineapple, strawberry, peach, and mango)
*1/4 cup water

What you do:
In a food processor or blender, mix the ingredients for a few seconds until creamy and blended through! Enjoy :)

Nutritional Stats:

Nutrition Facts
Servings 1.0
Amount Per Serving
calories 163
% Daily Value *
Total Fat 0 g1 %
Saturated Fat 0 g1 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 5 mg2 %
Sodium 118 mg5 %
Potassium 317 mg9 %
Total Carbohydrate 18 g6 %
Dietary Fiber 2 g9 %
Sugars 12 g
Protein 21 g42 %
Vitamin A8 %
Vitamin C140 %
Calcium0 %
Iron4 %

Monday, February 2, 2015

Crockpot Spaghetti and Meatballs

This is another one of my favorite family meals that we use when we shop for the month for groceries! (HERE is more info on shopping for the month)

I like that it can be tweaked so that everyone likes it and that I can tweak it to fit within my calorie budget for the day.

The marinara and meatballs in the crockpot saves me a lot of time when I get home. But more importantly, the long cooking time gives the red sauce lots of flavor.

My husband and kids like theirs over regular spaghetti pasta. I prefer spaghetti squash or zucchini ribbons. (HERE is how to do zucchini noodles)

In the pictures here, I halved a spaghetti squash and put in the microwave for 10 min (sometimes it needs up to 15 minutes) and then shredded half of the half onto my plate with a fork. This makes a HUGE plate! I love my volume!

Crockpot Spaghetti and Meatballs

(serves 4)

The stuff:
  • 1 lbs lean ground beef (I use 90% lean, you could also use lean ground turkey)
  • 2 eggs
  • 1/4 cup shredded parmesan cheese
  • 1/4 cup oats
  • 1 can diced or stewed tomatoes
  • 1 can tomato sauce
  • 1 tbsp garlic powder (or 3 cloves, pressed)
  • 1 tbsp onion powder
  • 1 tsp basil
  • 1 tsp oregano
  • 2 cubes chicken or beef bullion (optional)
  • 1 Spaghetti squash (serves 4) or zucchini ribbons or spaghetti pasta

What you do:
In a crockpot, dump the cans of tomatoes, then stir in the garlic powder, onion powder, basil, oregano, and bullion if you are using it.  

In a separate bowl, mash together the raw beef, eggs, parmesan, and oats with your hands. Form quarter to golf ball sized meatballs and gently drop them into the red sauce in the crockpot.

Turn the crockpot on high heat for 4-6 hours. 

I often come home at lunch and turn my crockpot to low until dinner.

Nutritional Facts 

(for 1/4 of meatballs and marinara, served with a quarter of a medium spaghetti squash)
  • 368 cals
  • 12 g fat
  • 26 g carbs
  • 35 g protein
  • 1079 mg sodium
  • 4 g fiber

X- Liss