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!

instructions

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 

Banana Oat Greek Yogurt Muffins

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• 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

Instructions

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.

Notes

** 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.

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)

Ingredients
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

Directions
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

SLOW COOKER CHICKEN NOODLE SOUP

• 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

Directions

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.

CROCKPOT PICANTE CHICKEN AND BLACK BEAN SOUP

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)

Ingredients:

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)

Instructions:

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.

Crockpot Balsamic Roast

Ingredients:

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

Preparation:

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

POWER TURKEY MEATLOAF

(Makes 8 servings, one slice each)

Total Time: 80 min.
Prep Time: 10 min.
Cooking Time: 70 min.
 

Ground turkey combined with natural salsa makes a fresh and nourishing meatloaf.

• 2 pounds lean ground turkey
• 1 cup all-natural mild salsa
• 1 cup whole wheat bread crumbs
• 2 large eggs, lightly beaten
• 3 cloves garlic, finely chopped
• 1 teaspoon sea salt
• Ground black pepper (to taste)
• Fresh chopped parsley (for garnish)

1. Preheat oven to 375° F.

2. Combine turkey, salsa, bread crumbs, egg, garlic, salt, and pepper in large bowl.

3. Press mixture into 9 x 5-inch loaf pan, or form into shape of a loaf and place on ungreased 13 x 9 x 2-inch baking pan.

4.  Bake for 60 to 70 minutes or until center is no longer pink and meat is cooked through.

5. Let stand 10 minutes before serving. Cut into 8 slices, and serve garnished with parsley.

Nutritional Information (per serving):
Calories: 211 / Fat: 10 g / Saturated Fat: 3 g
Cholesterol: 125 mg / Sodium: 485 mg
Carbohydrate: 4 g / Fiber: 1 g / Sugar: 1 g
Protein: 25 g

TIP: cut into single servings and freeze for future quick meals on the go

BEEF AND BROCCOLI STIR-FRY

(Makes 4 servings, 1 cup each)

Total Time: 21 min.

Prep Time: 15 min.
Cooking Time: 6 min.

The fresh ginger gives this beef and broccoli stir-fry a distinct and delicious flavor.

• 1/4 cup low-sodium organic tamari soy sauce
• 6 tablespoons water, divided use
• 2 tablespoons tapioca starch, divided use
• 1 tablespoon raw honey
• 1 pound top sirloin beef, fat trimmed, sliced into 1/2-inch-thick pieces
• 1 teaspoon coconut oil (or safflower oil)
• 4 cups broccoli florets
• 2 cloves garlic, chopped
• 1 teaspoon grated fresh ginger root

1. Combine soy sauce, 4 tablespoons water, 1 tablespoon tapioca starch and honey in small bowl; mix well; set aside.

2. Combine remaining 1 tablespoon tapioca starch and 2 tablespoons water in large bowl; mix well. Add beef; toss to coat.

3. Heat oil in large skillet over medium-high heat. Add beef and cook, stirring frequently, for 2 minutes, or until cooked through and no longer pink; remove beef, place in clean bowl, and keep warm.

4. Add broccoli, garlic, and ginger to pan; cook for 2 to 3 minutes, stirring frequently. Transfer broccoli mixture to beef bowl.

5. Add soy sauce mixture to skillet and cook over medium-high heat, stirring constantly, for 30 seconds, or until thickened. Return beef and broccoli mixture to skillet and stir to coat.

SAGI'S VARIATIONS: Stir-fry can also be made with chicken and using a variety of different vegetables, including snow peas, carrots, bell peppers, asparagus, water chestnuts, Chinese broccoli, zucchini, and mushrooms.

1/2 STARCH 1 VEGETABLE 5 PROTEIN

Nutrition Information (per serving):
Calories: 292 / Fat: 14 g / Saturated Fat: 6 g
Cholesterol: 82 mg / Sodium: 778 mg
Carbohydrate: 12 g / Fiber: 0 g / Sugar: 5 g
Protein: 27 g

100% Natural Hydration Drink for Kids

There are times when a hydration drink with electrolytes and carbs may benefit your child.  If your child participates in prolonged strenuous activities such as long distance running, or high intensity activities like soccer or basketball, football, etc you may want to consider something more than water.

For those of you who feel like water may just not be quite enough for your child, but don’t want them drinking artificial sweeteners and other additives, try making your own hydration drink!

There are a few nutrients that you want to include when trying to replenish your stores after strenuous prolonged exercise.   Carbohydrate for energy, potassium, sodium, and magnesium and the main electrolytes needed.  Coconut water is a great natural source of electrolytes.  It is low in calories making it a great natural hydration drink on its own.  Coconut water does have a very distinct and unique flavor which some kids might not like.   I personally love the flavor, and drink it straight from the bottle.  For our hydration drink however, we added 100% juice in order to enhance the flavor and also add some carbs for energy.

This Natural Hydration Drink Recipe is as simple as pouring your ingredients in a blender, and blending for a minute! This recipe makes about 1 quart of hydration drink.  If you feel like it needs a little sweetness, raw honey is a great choice for this drink.  Honey is comprised of mainly glucose and fructose, and studies have shown it to be a great carbohydrate source for performance athletes.

You can make a double batch of this and store in mason jars in your fridge for those times when you need to grab it and go.

• 3 cups of coconut water
• 1 cup 100% juice
• 1 cup ice
• 1/8 teaspoon sea salt
• 1 tablespoon raw honey
• Squeeze of lime and orange (optional)

  Put all ingredients in a high powered blender, and blend for 1 minutes.  Pour into containers and enjoy immediately or store in the fridge for later.  Will stay good in the fridge for 1 week.

****source Super Healthy Kids

 

 

 

 

SAGI'S SIGNATURE MEATBALLS

(Makes 6 servings, 5 meatballs each)

Total Time: 40 min.
Prep Time: 20 min.
Cooking Time: 20 min.

These appetizing meatballs are flavored with fresh cilantro. They're simple to make and can be frozen and reheated easily.

• Nonstick cooking spray
• 1-1/2 pounds lean ground turkey
• 1 teaspoon sea salt
• 1/2 teaspoon ground black pepper
• 1 large egg, lightly beaten
• 3/4 cup quick-cooking rolled oats
• 2 cloves garlic, finely chopped
• 2 tablespoons chopped fresh cilantro
• 2 tablespoons all-natural tomato sauce

1. Preheat oven to 400° F; lightly spray a large baking sheet with cooking spray and set aside.
2. Combine all ingredients in large bowl; mix well with clean hands.
3. Roll mixture into 30 1-inch meatballs; place on prepared baking sheet.
4. Bake for 15 to 20 minutes, or until no longer pink in center.