Breakfast Muffins

I'm back! As you can see my website has a different name. Since I have finally landed into my career, I found this title more fitting. The job has been going very well. I have been welcomed by all my peers and patients, (for the most part!) and I have two offices! Right now I do most of the initial assessments, nutrition experientials, meal planning, and nutrition lectures. My days are very busy and there is never a dull moment. I have been really into meal prepping on Saturday's by gathering everything I need for the week and preparing it that day; so dinner only takes about ten minutes and lunches/breakfasts are grab and go. I truly believe this is one of the best ways you can make sure you are eating a healthy well-balanced diet and be cost-effective. These muffins are super easy to prepare ahead of time and freeze very well. Pop them in the microwave for about a minute and your good to go!

Ingredients:

• 3 cups old-fashioned oats
• 3 scoops vanilla protein powder (I used designer whey vanilla)
• 1 tsp. baking powder
• 1 tsp. cinnamon
• 1/2 tsp. salt
• 2 eggs
• 1 tsp. vanilla extract
• 1/2 cup unsweetened applesauce
• 1/2 cup plain greek yogurt
• 2 tbsp. butter melted
• 1/4 cup low sugar maple syrup (I used Walden farms)
• 1 cup unsweetened vanilla almond milk
• fruit, other mix-in of choice

Directions:

1. Preheat oven to 350
2. In a large bowl, combine first 5 ingredients
3. In a separate bowl, combine the remaining ingredients (do not include mix-ins)
4. Add wet ingredients to dry and mix well
5. Stir in toppings of choice
6. Spray muffin tins with non-stick spray
7. Divide batter evenly among trays
8. Bake for 15-20 minutes or until a toothpick inserted comes out clean
9. Allow to cool and can refrigerate for 5 days or freeze

Servings: 12/Serving Size 1 muffin-150kcal/Carbs-19g/Protein-9g/Fat-5g/Fiber-3g

• Nutrition facts based on muffins made with 1/2 cup blueberries
• **Tip-Spread about a tbsp. of peanut butter on top

Gluten-Free Pumpkin Chocolate Chip Pancakes

Hey guys! I hope everyone is enjoying the cooler weather. I wanted to share that I am training for the P.F. Chang's Rock 'n' Roll Marathon happening in January. I am so excited for this and plan to involve everyone on my progress during the training. One of my favorite things about long morning runs, besides the sunsets, is coming home to pancakes! Pumpkin pancakes are so delicious, not to mention pumpkin is high in fiber and Vitamin A. For this recipe I used Bob Red Mill's gluten free oat flour. I like to experiment with different flours, and was very pleased with this variety. I do not have a gluten sensitivity, but I do think it's important for me to share some gluten-free options. Anyways, I hope you enjoy these. : )

Ingredients:

• 1 cup gluten free oat flour
• 2 1/4 tsp. baking soda
• 1/4 tsp. salt
• 1 tsp. pumpkin pie spice
• 1 egg
• 1/2 cup unsweetened vanilla almond milk
• 1/2 cup pure pumpkin(not the filling)
• 1 tsp. vanilla extract
• 1 tbsp. mini chocolate chips

Directions:

1. Combine first 4 ingredients in a medium sized mixing bowl
2. Whisk the egg in a small mixing bowl and add in milk, pumpkin, and vanilla extract
3. Add the wet ingredients to the oat flour mixture and whisk until smooth
4. Heat a medium sized skillet over medium high heat and spray with cooking spray
5. Pour pancake mix into skillet using a 1/4 sized measuring cup
6. Once the pancake starts to bubble add chocolate chips and flip
7. Repeat with remaining batter and serve with low-sugar maple syrup

Servings-4/Serving Size-2 pancakes/Carbs-25g/Protein-7g/Fat-5g

Pumpkin Muesli

Hi guys! I am so excited to share this recipe. It is the perfect balance of fall flavors. Did you know pepitas (pumpkin seeds) are a rich source of zinc? Also, pumpkin is high in Vitamin A and fiber. Enjoy :)

Ingredients:

• 1/2 cup quick rolled oats
• 1/2 cup plain low-fat greek yogurt
• 1/2 cup unsweetened vanilla almond milk
• 1/2 cup canned pumpkin (not the filling)
• 1 Tbsp. pepitas
• 1 Tbsp. raisins

Directions:

1. In a small mixing bowl, combine oats, yogurt, almond milk, and canned pumpkin 
2. Place in serving dish of choice and refridgerate overnight or at least one hour, so the oats get fully absorbed
3. In the morning top with pepitas and raisins

*Serve with warm maple syrup if desired

Servings: 1/Calories-353/Carbs-51g/Fat-8g/Protein-20g

Quinoa and Kale Enchiladas

Happy Friday! I am now a couple weeks into the Fall semester and things are pretty crazy! I'm learning lots and can't wait to share some of it along the way. I have been doing a lot of meal prepping for the week, to make things easier. I started making breakfasts, lunches, and dinners on Sunday; making it so much easier during the week. I'll share some of my favorite ways to get ready for the week in future posts. I absolutely love these enchiladas. They are quick, nutritious, and taste awesome. I hope you enjoy :)

Ingredients:

• 8 corn and whole wheat tortillas(I like Mission brand)
• 1/2 cup diced onion
• 1 container Hatch medium red enchilada sauce
• 1 cup reduced fat Mexican style shredded cheese
• 2 cups cooked quinoa 
• 1 cup packed and chopped kale

Directions

1. Preheat oven to 350
2. In a 9x13 baking dish spread 1/2 cup enchilada sauce to cover the bottom
3. Saute onions with cooking spray for about 5 min, until soft
4. Combine the cooked quinoa, kale, and onions in a medium mixing bowl
5. Place 1/4 cup quinoa mixture into each tortilla and roll, placing seam side down into dish
6. Place remaining enchilada sauce over the top and sprinkle with cheese, bake 15-20 minutes, or until cheese is melted

Servings-4/Serving Size-2 enchiladas/Calories-391/Carbs-53g/Fat-15g/Protein-16g

Acai Power Bowl

I feel like the acai berry comes in and out of style! I remember having acai smoothies years ago and now they are back in! The acai berry is known for its antioxidant effects and weight loss benefits. However, studies have shown that this berry has very similar properties to all the other berries (strawberries, blackberries, blueberries). Berries are always a great option as far as fruit goes and I say eat acai berries, but don't expect miracles! Enjoy : )

Ingredients:

1/2 cup non-fat plain greek yogurt (vanilla flavored would work well here too)

1/2 cup unsweetened almond milk

1 cup frozen raspberries

1/2 frozen banana

1 acai packet(I found mine in the freezer section at sprouts)

5-10 ice cubes

Directions:

1. Combine all ingredients into a blender or food processor

2. Top power bowl with the other half of banana and granola

Serving Size-1 bowl/Calories-258/Carbs-41g/Fat-6g/Protein-14g

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Strawberry Avocado Salad

This quick summer salad is the perfect addition to any meal. Make it a complete meal by adding grilled chicken! Enjoy :)

Ingredients:
12 oz. baby leaf spring mix
2 cups strawberries, halved
1 cucumber, cut into bite sized pieces
4 oz. crumbled feta cheese
1 avocado, sliced
1/2 cup light balsamic vinaigrette dressing

Directions:
1. Divide salad onto 4 bowls or plates
2. Top with remaining ingredients and drizzle with dressing

Servings-4/Serving Size-1 salad with dressing/Calories-246/Carbs-22g/Fat-16g/Protein-8g

Single Serve Peach Pancakes with Raspberry Compote

These pancakes taste like summer! Peaches and raspberries combine perfectly to give just the right amount of sweetness. Using whole grain rolled oats, egg whites, and low-fat cottage cheese makes this a perfect high protein, energy dense breakfast! Enjoy : )

Ingredients:
1/2 cup rolled oats
1/8 tsp. baking powder
1/2 tsp. ground cinnamon
1/2 cup liquid egg whites
1/2 cup low-fat cottage cheese
1 small peach, diced
1/2 cup frozen or fresh raspberries
1 tbsp. low sugar maple syrup

Directions:
1. Preheat skillet over medium-high heat, spraying lightly with cooking spray
2. Combine oats, baking powder, and cinnamon in a small bowl, stirring until mixed
3. In a large bowl combine egg whites and cottage cheese
4. Transfer dry ingredients to wet and whisk until combined
5. Stir in peaches
6. Using a 1/4 size measuring cup pour pancakes onto skillet and cook ~5 minutes on each side
7. In a small bowl combine raspberries and maple syrup, place in microwave covered for 30 seconds and stir
8. Once pancakes are done place on plate and top with raspberry compote

Servings-1/Calories-400/Carbs-55g/Fat-5g/Protein-34g