Saturday, February 20, 2016

  1. 1 1/2 cups almond flour
  2. 1/4 cup plain Greek yogurt
  3. 2 T coconut oil, melted
  4. 2 T pure maple syrup
  5. 1/2 tsp pure vanilla extract
  6. 1/2 tsp baking soda
  7. 1/4 tsp sea salt
  8. 3 eggs
  9. 1 cup Fresh or Frozen Berries - blueberries, raspberries, blackberries - your choice!
  1. Preheat oven to 350 degrees and lightly grease a mini muffin pan with some coconut oil or cooking spray.
  2. Place all ingredients (except berries) into a blender or food processor, and blend until smooth. The batter will be thick
  3. Fill the muffin cups 1/3-1/2 full and place berries on top, berries will sink down as they bake.
  4. Place tray in the oven for 7-10 minutes until golden brown on top and tooth pick comes out of the center of the muffin clean
  5. Enjoy!
21 day fix counts
  1. 4 mini muffins = 1/2 Yellow, 1 Blue, 1/4 Red, 1/4 Purple, 1 tsp
  2. My mini muffin tin has 24 muffin cups or 2 regular muffins 

Sunday, February 14, 2016

Banana Oat Greek Yogurt Muffins

  • Ingredients:
  • 1 cup (225 g) plain Greek yogurt
  • 2 medium ripe bananas (200 g or 1 cup mashed)
  • 2 large eggs
  • 2 cups (160 g) rolled oats (old fashioned or quick)
  • 1/4 cup (50 g) brown sugar
  • 1 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 cup (85 g) chocolate chips, mini or regular
  1. Preheat oven to 400F (204C) and prepare a muffin pan by spraying the cavities with cooking spray or lining them with paper liners**. Set aside.
  2. Add all the ingredients except for the chocolate chips to a blender or food processor and process on high until the oats are broken down and batter is smooth and creamy. Stir in chocolate chips by hand.
  3. Pour batter into prepared muffin pan, filling each cavity until it is about 3/4 full. Optional: sprinkle a few chocolate chips over the top of each muffin.
  4. Bake for 15-20 minutes, until the tops of your muffins are set and a toothpick inserted into the middle comes out clean. Allow muffins to cool in pan for ~10 minutes before removing. Store in an air-tight container for up to a week.
** If using paper liners, you'll want to spray them with cooking spray as well, since the lack of oil in these muffins could make them stick to the liners after baking.

Monday, February 8, 2016

Slow Cooker Pulled Pork BBQ

Pulled Pork BBQ
Yield: 4 servings 
Fix Portions (per serving): 1 red, 1/4 purple, 1/4 green, 1 yellow (if served open-face; 2 if served on whole bun; 0 if served bunless)

1.      1 pork loin
2.      ½ cup unsweetened applesauce
3.      ½ cup water
4.      1 green container (about 1 cup) onions and mushrooms, chopped
5.      1 tsp cayenne pepper
6.      1 tbsp garlic powder
7.      ¼ cup red wine (or apple cider) vinegar
8.      ¼ cup yellow mustard
9.   1 whole wheat bun or roll

1.      Combine ingredients 1-6 in a crockpot
2.      Cook on low for 7-8 hours
3.      Drain and shred pork. Return to crockpot
4.      Stir in red wine vinegar and mustard 
(may need to add more, to taste, as well as add additional seasoning like pepper, cayenne, garlic powder)
5.      Serve 1 red container (about 2/3 cup) of pork on whole wheat hamburger bun or deli round

Crockpot Southwestern Chicken - 21 Day Fix Approved

Crock Pot Southwestern Chicken::
Cook on low for 6 hours or until chicken easily shreds. Allow shredded chicken to cook in the juice for 30 minutes after shredding. If the chicken is frozen, you’ll need to cook for 8 hours.

3 Large Boneless Skinless Chicken Breasts (about 2 lbs??)
1- White Onion, diced
2- Bell Peppers, diced
2- 4oz Cans Diced Green Chiles
1- jalapeno (remove seeds if you don’t want the heat)
1- 15oz Can Black Beans, drained and rinses
1 1/2 Cups Frozen Corn
2- Limes, juiced
1 Cup- Chopped Cilantro
1/4-1/2 Cup of Water
3 tsp Coconut Oil
Chicken Seasoning:
2 Tbsp Chili
1 Tbsp Cumin
2 tsp garlic
2 tsp onion
1 tsp dried oregano
1 tsp sea salt (or pink Himalayan salt)
1/2 tsp pepper
*optional: dash cayenne to taste

Makes 6 servings -  Make it ahead of time and portion out through the week or use it for a big batch family meal >> whatever works for you
21 Day Fix Breakdown: 1- Red, 1- Green, 1-Yellow, 1/2 tsp: serving size about 1 1/4- 1 1/2 cups, depending on size of chicken.
Additional Serving ideas and box break down:
Add a yellow:
*with rice
*in a corn tortilla as a taco 
*with additional beans or corn

Add a green:
*Over a salad
*with extra veggies
*as a lettuce wrap

Add a purple:
*with salsa

Add a red:
*with green yogurt (in place of sour cream)

Add a blue:
*with cheese
*with avocado

Thursday, October 29, 2015


  • 2 pounds cut up chicken, skinless and boneless, cut into 2" pieces (raw chicken) I used breasts for this recipe but feel free to use dark meat or a combination of breasts and thighs
  • 6 cups low sodium chicken broth, fat free
  • 1/2 teaspoon crushed red pepper flakes, more or less to taste
  • 1 cup sliced celery
  • 4 carrots, sliced
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1/4 cup fresh, chopped, Italian parsley
  • 1/2 teaspoon black pepper
  • Kosher or sea salt to taste
  • 8 ounces whole wheat spaghetti, broken into small pieces
Add all ingredients, except the noodles, in the slow cooker and cook for 6-8 hours on low, or until carrots are tender. The last hour of cooking time, add the broken pasta and continue cooking one additional hour or until pasta is al dente, or to desired doneness.

Thursday, October 15, 2015


This is amazing and so easy!! Hot and spicy full of protien!

I threw all the ingredients in the crockpot at 9pm and woke up this morning at 5am to get ready for work and it was cooked and ready to go!  Now I have lunch for today and dinner when I get home. 
(If you do not like it spicy cut back on the green chilies)

Crock Pot Picante Chicken and Black Bean Soup
  • 2 (15 oz) cans black beans, rinsed and drained ( you can use fresh follow package directions)
  • 3 1/2 cups low sodium chicken broth
  • 1 can of corn (optional)
  • 2 (10 oz) cans Rotel tomatoes with green chilies (you can use fresh tomatoes and chopped green chilies, also you can omit the chilies if you want less HOT)
  • 1 red bell pepper, minced
  • 4 oz can diced green chiles (optional and you can use fresh if you prefer)
  • 1 tbsp ground cumin
  • 1 tsp chile powder
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/4 tsp oregano
  • 16 oz (2) skinless chicken breast
  • 1/2 cup chopped cilantro, divided
  • 2 medium scallions, diced
  • cut limes, for serving (optional)
  • 1 medium avocado, sliced (optional)
  • sour cream, for serving (optional)

Take one can of beans and place in the blender along with 2 cups of the chicken broth;puree then add to your slow cooker. Add the remainder of the beans and chicken broth into the slow cooker along with tomatoes, bell pepper, diced green chiles, cumin, chile powder, garlic powder, onion powder, oregano, chicken breast, and 1/4 cup of the cilantro. Set slow cooker to HIGH 4 hours or LOW 6 to 8 hours.

After it's done, remove chicken and shred with 2 forks. Place back into the slow cooker and add fresh scallions, remainder cilantro and adjust salt and cumin, to taste.

Serve hot with lime wedges, avocados, and sour cream if desired. Makes about 10 1/2 cups.

Wednesday, September 16, 2015

Crockpot Balsamic Roast

2 lb top round roast
1 large sweet onion, sliced
8 ounces tomato sauce
1/2 cup balsamic vinegar
1/2 cup water
2 tbsp white wine
2 tbsp olive oil
Green beans
3lbs small red potatos

For Rub: Salt, Smoked Paprika, Garlic Powder, Onion Powder and Black Pepper
Season your roast on both sides generously with the spices listed above to your liking.
Heat your olive oil in a large pan over medium-high heat, once warm sear each side of your roast for 3-4 minutes.
Place your sliced onions in the bottom of your crock pot and put your seared meat on top of the onions.
Combine your balsamic vinegar and tomato sauce in a bowl and mix well, then pour over your meat in the crock pot.
Add your water and white wine to your pan and de-glaze it and pour this mixture in your crock pot as well.
Place the lid on, set to low and cook for 6-8 hours.
Serve with steamed green beans and and optional boiled small red potatoes

Optional Boiled potato recipe:
  • 3 pounds very small red potatoes
  • 5 large garlic cloves, peeled
  • 1 tablespoon plus 1 teaspoon fresh lemon juice, or to taste
  • 4 tablespoons olive oil
  • 3 tablespoons chopped fresh parsley leaves, or to taste
Peel a wide strip from around the middle of each potato. In a kettle combine potatoes and garlic with enough salted water to cover by 2 inches and boil until potatoes are just tender, about 15 minutes. Drain mixture. Transfer potatoes to a bowl and transfer garlic to a blender. Add to blender lemon juice, oil, and salt and pepper to taste and purée dressing. In the bowl toss potatoes with dressing and parsley. Potatoes may be prepared 4 hours ahead and kept covered.

Serve potatoes warm or at room temperature