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12/09/2020

Muesli Energy Balls:

Boost your mornings with a power-packed breakfast!

A) Ingredients:

-Muesli - 1 cup
-Dried cranberries- 2 tbs
-Pumpkin seeds- 1 tbs
-Soft Dates - 7-8
-Chia seeds - 1 tbs

B) Method:

1. Blend soft dates into the mixer to form a paste.Transfer to a bowl

2. Add all other ingredients and mix well. (you can add 1 tsp of almond
butter)It should resemble a somewhat sticky dough that holds together when lightly squeezed

3. Place the bowl in the refrigerator for 30 minutes to set

4. Remove the bowl from the refrigerator and portion the dough into balls of desired size.

12/09/2020

SWEET 🤤STICKY 🤤TOFU

ingredients:⠀
💚1/2 block (130g) of extra firm tofu⠀
💚2 tbsp soy sauce⠀
💚2 tbsp maple syrup⠀
💚1 tbsp sriracha sauce⠀
💚1 tsp garlic powder⠀
💚1/2 tsp ground ginger⠀
💚1 tbsp cornflour⠀
💚spray oil for frying⠀
method:⠀
first we have to press our tofu to get rid of all the liquid. so drain the tofu from the packet, place the block of tofu onto a clean tea towel and gently press the tofu in between the towel to squeeze out the liquid. (keep finding dry parts of the towel to press with) press until most of the liquid has gone.slice your tofu into bite-sized cubes then set aside.to make the sauce, add the soy sauce to a bowl, then whisk in the maple syrup, sriracha, garlic powder, ground ginger, and finally the cornflour, whisk everything really well until you form a smooth sauce.place your tofu cubes into the bowl, then gently spoon the sauce over the tofu to saturate each tofu cube, then cover the bowl with clingfilm and refrigerate for 30 minutes – 1 hour, until the tofu sponges up some of that sweet chilli marinade.⠀
next, spray a little oil into a non-stick frying pan, preheat the oil on a high heat for 5 minutes.once the pan is hot, spoon the tofu into the hot pan (leave some of the sauce for the end) cook the tofu on a medium-high heat setting for around 10-15 minutes, stirring frequently.pour the excess marinade sauce over the tofu 5 minutes before end of cooking time for extra stickyness! the tofu should be nice and firm, sticky & lightly golden on the outside.serve with cooked brown rice, stir-fried garlicky broccoli & mushrooms and a sprinkle of sesame seeds! enjoy

06/09/2020

summer peach relish:
Ingredient:
1 1/2 peaches, finely diced
1 persian cucumber, finely diced
2 T lemon juice
1-2 T chopped basil and/or mint
1 tsp. coconut sugar
1 small garlic clove, minced
S & P
* a splash of white balsamic, optional

add the peaches, cucumber & garlic to a small bowl, and sprinkle the sugar on top. next, add the lemon juice, a splash of balsamic, fresh herbs plus a few pinches of salt & freshly ground black pepper. give everything a good mix, and adjust seasoning to taste. option to add some chili flakes for a little kick too!

06/09/2020

Honey sesame glazed chicken with broccoli, mushrooms, and quinoa⏩

INGREDIENTS
4 chicken tenders (cut up)
Broccoli
Mushrooms
Quinoa
Black & white sesame seeds
1 tbsp coconut aminos*
1 tbsp toasted sesame oil*
1/2 tbsp honey*
1 tsp minced garlic*
Ground ginger (I just did a couple shakes)*
1 tbsp lime juice*
DIRECTIONS
Combine all the * ingredients in a bowl & stir (tbh I never measure these- I just eyeball, taste, add more of whatever as needed). Heat olive oil in the stove & add chicken. Pour the glaze/sauce on top and sauté chicken until browned.
Sauté mushrooms & broccoli in toasted sesame oil, minced garlic, & coconut aminos.
Cook quinoa as directed then add a splash of coconut aminos in once done. Top with sesame seeds

07/07/2020

🍪 ULTIMATE DOUBLE CHOCOLATE COOKIES 🍪 ⁣ ・・・
👉follow for Free Recipes, from smoothie bowls to desserts and everthing in between 😍
・・・ ⁣
These cookies are:⁣
⁣
✅Soft and chewy⁣
✅Super delicious ⁣
✅Easy peasy⁣
✅Quick to make⁣
✅Healthy⁣
⁣
INGREDIENTS ⁣
⁣
▪️1 cup oats ▪️3/4 cup cacao/cocoa powder ⁣
▪️1 tsp baking powder ⁣
▪️1 ripe banana, mashed⁣
▪️1/3 cup maple syrup/honey ⁣
▪️2 tbsp coconut oil, melted ⁣
▪️1/3 cup chocolate chips/chunks ⁣
⁣
METHOD ⁣
⁣
▪️Add the oats, cacao powder and baking powder in a bowl⁣
▪️In a separate bowl, mash the banana and add the maple syrup and coconut oil. Mix well. ⁣
▪️Pour the wet into the dry ingredients and mix well ⁣
▪️Put the dough in the fridge for 20 minutes ⁣
▪️Preheat the oven at 160c⁣
▪️Remove dough from fridge ⁣
▪️Roll the dough into bowls and flatten with hand to desired thickness⁣
▪️Top with chocolate chips ⁣
▪️Bake for 10 minutes ⁣
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⁣

27/11/2018

You all know I’m a huge advocate for meal prepping!
The better prepared you are for your meals the less likely you are fall off the band wagon. .
These Green Meal Prep Bowls are so incredibly delicious it’ll be hard to not eat them all at once when you make them.
I promise you’ll look forward to lunch every day 😋

27/11/2018

GREEK COUSCOUS SALAD

Course: Salad
Cuisine: American
Servings: 6 meal prep servings; 4-6 dinner servings
Calories: 378 kcal

Ingredients :

Salad
2 packages (4.7 ounces each) Pearled Couscous Mix (I use one made by Near East) Roasted Garlic & Olive Oil flavored
1 english (or hothouse) cucumber, coarsely chopped
3 bell peppers (1 red, 1 green, 1 yellow), coarsely chopped
1/2 of 1 large red onion, chopped
1 cup cherry tomatoes, halved
1/2 cup flat leaf Italian parsley, finely chopped
2 cans (15 ounces EACH) chickpeas
Feta cheese, to taste
1 lemon, cut into wedges

Salad Dressing
1/4 cup red wine vinegar
1/2 cup olive oil
1 tablespoon freshly squeezed lemon juice
1 teaspoon minced garlic
1 teaspoon dried oregano
1/2 teaspoon Dijon mustard
Sea salt and freshly cracked pepper

27/11/2018

INGREDIENTS
2 tablespoons oil
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 large red onion, sliced
1 teaspoon salt
1 teaspoon pepper
1 pound ground turkey
1 1-ounce packet taco seasoning
1 28-ounce can diced tomatoes, drained

2 cups cooked rice
1 can black beans, drained and rinsed
1 can corn
1 jar salsa
1 lime, sliced into wedges
Cheddar cheese
Fresh cilantro, for garnish

PREPARATION
Heat oil in a large skillet over medium-high heat.
Add the peppers and onions and season with salt and pepper, to taste. Cook, stirring occasionally, until vegetables have softened. Remove from pan, set aside.
Add ground turkey to hot skillet. Break apart with a wooden spoon to separate.
Season with taco seasoning, stir, cooking until meat has browned and cooked through.
Stir in tomatoes. Bring to a gentle simmer for about 5 minutes. Remove from heat.
To assemble the taco bowls, add a base of rice to 4 food storage containers. Top each with a scoop of black beans, corn, salsa, cheddar cheese, cooked peppers and onions, and taco meat. Garnish with fresh cilantro and a lime wedge."

27/11/2018

🍳Simple Keto Breakfast Casserole🔥
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👨🏻‍💻 Nothing easier than cooking up a casserole to prep for the week or feed a family of ketoers. Extremely delicious! Check out this amazing recipe below…👇🏻
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Ingredients *24 oz pre-cooked sausage
* 10 eggs
* 1 cup sour cream I use light
* 1 onion
* 1 green pepper
* 1 red pepper
* 16 oz mushrooms optional
* 2 cups grated cheese

Instructions

1. Preheat oven to 350 degrees and prepare a 9x13 baking dish with cooking spray.�
2. Chop sausage, onion, peppers and mushrooms.
3. In a separate bowl mix eggs, sour cream and cheese.
4. Once egg mixture is thoroughly mixed, add sausage and veggies. Pour into your prepared dish.
5. Bake for 30-45 minutes or until cooked through.
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👩🏻‍🍳👨🏿‍🍳Make this recipe yourself, take a picture, post it and tag with your thoughts and I will feature you in a 24 hour story of your amazing creation on my profile. 🎥 -
💬👥 Comment your thoughts & Tag a friend who would die for this!!😍👇🏻👇🏻👇🏻

24/11/2018

Ingredients:
▫️ 1.5 cups Quinoa (uncooked)
▫️ 1.7 lbs Chicken breasts
▫️ 4 cups Bell pepper & onion mix
▫️ 3 tsp Coconut oil
▫️ 1 TBSP Reduced sodium soy sauce
▫️ 1 TBSP Minced garlic
▫️ 1 TBSP Lemon juice
▫️ 1 tsp Garlic powder
▫️ 1 Lime
👩🏻‍🍳 Directions:
1⃣️ Mix 1.5 cups of quinoa with 2 cups water, start cooking in a rice cooker.
2⃣️ Cut chicken breasts into stripes, then combine with 1 TBSP minced garlic, 1 TBSP lemon juice, and 1 tsp garlic powder (you can also add any condiments you like). Marinate for 20 minutes.
3⃣️ Melt 2 tsp of coconut oil on a large pan over medium-high heat, then cook chicken until no pink visible. Set chicken aside for later use.
4⃣️ On the same pan, melt another 1 tsp coconut oil, then cook bell pepper and onion for 2-3 minutes.
5⃣️ Add cooked chicken and 1 TBSP reduced sodium soy sauce, keep stirring for 2-3 minutes or until onion is transparent.
6⃣️ Assemble into 4 containers with cooked quinoa, garnish with lime and sesame seeds.

24/11/2018

INGREDIENTS:
Servings: 4
1 red pepper, sliced
1 yellow pepper, sliced
1 small red onion, sliced
2 boneless, skinless chicken breasts
3 carrots, sliced on the bias
1 cup broccoli florets
1 cup snow peas
1 can black beans, drained and rinsed
4 cups cooked brown rice
Chipotle Lime Sauce
½ cup olive oil
½ cup lime juice
½ cup honey
1 tablespoon chopped garlic
1 teaspoon chipotle powder
1 teaspoon cumin
Salt, to taste
Pepper, to taste
Teriyaki Sauce
1 cup soy sauce
½ cup honey
1 tablespoon fresh ginger, minced
1 tablespoon fresh garlic, minced
1 tablespoon sesame oil
PREPARATION
Preheat oven to 425˚F/220˚C.
Spray a parchment paper-lined baking sheet with cooking spray. Place the red pepper, yellow pepper, and red onion on the left half of the sheet and the carrots, broccoli, and snow peas on the right half. Set aside.

24/11/2018

Calories - 460
Protein: 34g
Carbs: 42g
Fat: 15g
Fiber: 9g .
Ingredients
2 lbs. lean ground turkey (or 1 lb. lean and 1 lb. extra lean)
1 large egg, lightly beaten
2 cloves garlic, minced
3/4 c. whole wheat panko (SUB gluten free panko, almond flour, or 1/4 c. coconut flour)
1/2 c. red onion, finely minced or grated
1/4 c. fresh parsley, minced
1/4 c. cilantro, minced
1 1/4 tsp salt, divided
1 tsp dried oregano, divided
1/2 tsp pepper, divided
1 1/2 lbs. sweet potatoes, cubed
2-3 red peppers, sliced
4 zucchini, sliced
2 Tbsp olive oil
Feta cheese, for topping
For the Avocado Sauce:
1 avocado
1/4 c. Greek yogurt (omit if needed)
2 Tbsp lemon juice
1 clove garlic
1/4 tsp salt
3-5 Tbsp water, as needed, to thin
Instructions:
- Preheat the oven to 400 F and line two (or three!) large rimmed baking trays with foil. Spray lightly with cooking spray.
- To make the meatballs, add the ground turkey, egg, garlic, panko crumbs (or almond or coconut flour), red onion, parsley, cilantro, 1/2 tsp oregano, 1/2 tsp salt, and 1/4 pepper to a bowl. Mix thoroughly. Roll into meatballs (about 2 Tbsp mixture) and place onto one of the baking trays.
- Cube the sweet potatoes and place onto one of the baking trays. Drizzle with olive oil and season with salt and pepper. Roast at 400 F for a total of 30 - 40 minutes; after 15 minutes, add the red pepper, zucchini, and meatballs; drizzle the veggies with a little more olive oil and season with more salt, pepper, and oregano. Roast vegetables and meatballs another 20 minutes, or until done.
- To make the avocado sauce, add the avocado, Greek yogurt, lemon juice, garlic, salt, and 3 Tbsp water to a blender or food processor. Process until smooth, adding more water if necessary to thin.
- Divide the meatballs, sweet potatoes, and vegetables into portions and drizzle with avocado sauce. Top with feta cheese.

24/11/2018

Main Course
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 4 servings
Calories: 563 kcal
Ingredients:
Garlic Lemon Salad Dressing
1 cloves garlic
1.5 tbsp lemon zest
1/4 tsp ground mustard
1 juice of lemon
5 tbsp olive oil
salt and pepper
Chicken Pepperoni Pasta Salad
300 grams pasta
2 chicken breast
1/4 mozzarella ball
1520 pepperoni slices
4 oz spinach
Instructions:
Garlic Lemon Salad Dressing
1) Add all the ingredients into a small mason jar and whisk to combine everything (or seal and shake the jar). Set aside to
add the the pasta salad on the day of.
Chicken Pepperoni Pasta Salad
2) In your meal prep containers or a large container, mix together your pasta, shredded chicken, mozzarella, pepperoni
slices, and spinach.
3) Before bringing your meal prep pasta to work or serving, drizzle on 1 tbsp of salad dressing per serving.

22/11/2018

food

Fig Jam Camembert Pepper Pie⠀
INGREDIENTS:⠀⠀
For the pie:⠀⠀
1 Camembert cheese⠀⠀
¼ cup blueberries⠀⠀
1 teaspoon pepper⠀⠀
2 pastry sheets (8-inch square), and additional for decorating⠀⠀
1 egg yolk, beaten⠀⠀
⠀⠀
FIG JAM:⠀⠀
3 large figs⠀⠀
¼ cup sugar⠀⠀
2 tablespoons lemon juice⠀⠀
1 sprig fresh rosemary⠀⠀
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STEPS:⠀⠀
Make fig jam ⠀⠀
Remove the skin from the fig, and cut into chunks. ⠀⠀
In a saucepan over medium to high heat, add figs, sugar, lemon juice, and rosemary. ⠀⠀
With a wooden spoon or spatula, stir until it comes to a boil. Skim out any pulp. The bottom of the pan burns easily, stir constantly to prevent the jam from burning. ⠀⠀
Once jam consistency forms, remove from heat and allow to cool.⠀⠀
Make the pie⠀⠀
Preheat oven to 350 degrees.⠀⠀
On a baking sheet lined with parchment paper, spread out 1 pastry sheet, place camembert on top.⠀⠀
Next, place jam on top of the camembert and spread evenly, followed by blueberries. Sprinkle with pepper.⠀⠀
With a brush, lightly coat the rest of the pastry sheet with egg wash.⠀⠀
Place the second pastry sheet on top, and gently, but firmly, press the top and edges together. ⠀⠀
With additional pastry sheet, cut out 8 skinny, long pieces and place 4 across and 4 down in a woven pattern on the top.⠀⠀
With a brush, lightly coat the pastry sheet with egg wash.⠀⠀
Next, cut off the edges so the pie is shaped in a circle, leave a roughly ½ inch of bonded surface. ⠀⠀
With a fork, crimp sides of the pie to ensure edges are closed.⠀⠀
Bake in the oven for 20 to 25 minutes until golden brown.⠀⠀
Remove from oven and plate. Serve while warm so the camembert is still melty.⠀⠀

21/11/2018

KNOW - SQUAT DEPTH
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This is an issue I always had to contend with when squatting to depth. I would have a difficult time getting deep enough in my squat without my back rounding.
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Moving my feet out a few more inches was a complete game changer! Once I taught myself to squat using a bit of a wider stance this issue disappeared and my squat continued to improve.
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If you’re willing to try out this technique be smart about it and start with light weight or even just the bar for a few sessions until you get used to it before piling on the plates.
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⭐️ Stay mositive

21/11/2018

KNOW - DEADLIFTS
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Posted this about 40k followers ago and I just think all the newly followed peeps need to know how freakin awesome deadlifting is! If that’s you (thanks for your support ❤️) read on
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Deadlifts blow every other exercise out of the water in terms of total body effectiveness, HANDS DOWN!!
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For starters, deadlifts work more muscles simultaneously than any other movement (yes, including squats). The deadlift essentially forces the whole body to grow.
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IT’S NOT JUST A LOWER BODY MOVEMENT!
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Since dead’s recruit the most muscles to perform they help build the most muscle which in turn will help you burn the most body fat.
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Deadlifts are also tops in terms of strengthening the core. When deadlifting you hit all the surrounding and supporting muscles of the waist, backside, hips and, of course, lower back. Want that sexy core? Deadlift more!
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Another misconception is that deadlifts are a gateway to snapping your back in half. It’s actually the opposite, when performed correctly, deadlifts PREVENT injuries by strengthening the muscles around critical tendons and ligaments.
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If you can’t deadlift for some reason or you are struggling with proper form, try doing a hex bar deadlift. It’s easier in terms of set up and you don’t have to go so low. A second option is putting plates under the plates on the bar shortening the distance you have to lift the weight. This will decrease the range of motion making it a bit easier to maintain proper form through the lift.
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If they aren’t already, make sure deadlifts are a part of your current strength training routine. Regardless of some people’s opinion, there is no better way to train your total body. -
⭐️ Stay mositive

21/11/2018

KNOW - GETTING STARTED
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If you’re struggling to build momentum and get the fit train moving towards your fitness goals, you can start by breaking them down and tackling a good habit week by week.
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Here are some habits you can slowly implement which can give you a much greater chance at permanent change.
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1 - Focus on your food
The most important decision you make each day is what to eat. Keep your nutrition simple. If you’re goal is to lose weight, create a small calorie deficit and focus on eating satiating foods to make dieting easier
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2 - Improve your sleep
Getting a good night’s rest is more beneficial than a late night Netflix binge of Mad Men. Remind yourself that you’ll wake up with a clearer head, better looks, a better mood or better health.
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3 - Make exercise a habit
You don’t need to start a workout program that requires you to go to the gym 9x a week, and spend 5 hours a day there. Start making time to exercise and actually stick to doing it
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4 - Stick to a simple program
Keep your program basic at first and focusing on making it specific to your goals is key. You don’t need fancy equipment or complicated programs to get started
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5 - Apply progressive overload
As your body adapts to your training plan it is important to keep ensuring workouts get harder to make progress. Keep a log of your previous workouts, and try to improve by increasing weight, sets or reps every workout
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6 - Make a permanent change
By changing bad habits one by one you’ll have a lot more success in making a real long lasting change that is sustainable, enjoyable and realistic. Consistency is king.
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Stay mositive

21/11/2018

KNOW - PLANKS
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Planks are great if your focus is targeting your core.
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As an added bonus doing planks also works your shoulders, your forearms, your triceps and your chest all of which have to counter gravity, along with your core, to keep you up and flat.
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Keep your back flat, head neutral, squeeze your b***y, brace your core and hold for as long as you can with perfect form. If you start throwing in some planks at the end of your workouts consistently you are bound to see great results.
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Stay mositive

21/11/2018

KNOW - FAT LOSS
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What’s up guys!? Reality check time!
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Who here was once on the left side and now falls on the right side? 🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️
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The hard truth is, if you want to lose fat and you’re focused on the items on the left, you might get some quick results, but you will rebound twice as fast and probably put on even more weight than when you started.
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Instead, focus on the basics and have patience.
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Get your nutrition in check by making sure you are in a caloric deficit, eat enough protein and get your micro nutrients.
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From there, have a good strength training regiment that focuses on compound lifts.
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Next, recovery! Make sure you give your body adequate time to recover and build muscle. Get your rest.
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Finally, use cardio as a tool to ensure you’re in a caloric deficit. Don’t depend on it.
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Hope this helps clear up some misconceptions and leads you to the path of success.
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⭐️ Stay mositive

19/11/2018

KNOW - CALORIES IN VEGGIES
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Guys, stop giving yourself an aneurism calculating how many calories are in 7.4 grams of broccoli😿
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Veggies are awesome and you don’t really need to be so stringent in your counting of them unless you’re taking down truck loads of veggies on the daily.
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You’ll be better off eating that extra snap pea than forgoing it because you’re worried about the calories it contains.
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19/11/2018

KNOW - EXCUSES
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You have the power to change your outcome.
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Don’t allow yourself to make excuses as to why you can’t achieve any of these.
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Instead, use the "But Technique." This involves combatting - or softening - your excuses by adding "but..." to the sentence.
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This is a simple way to get around your excuses, because finding a way to do something moves you towards your goal.
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Something > Nothing
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Keep moving forward every day!
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Stay

19/11/2018

🚨ATTENTION: Busy Guys Who Want To Lose Fat In The Next 16 Weeks. Get your FREE Done-For-You Meal Plans to Burn Stubborn Fat! Check out the link in my bio 🚨
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Breakfast is the most important meal of the day?
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For some people...yes.
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For others...nah.
⠀⠀⠀⠀⠀⠀⠀⠀
We see clear research and anecdote of health and adherence benefits of intermittent fasting for some people (like me). Intermittent fasting, or IF, is a nutritional approach in which you consume food in an eating window, usually by delaying breakfast.
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This often allows people to control their energy levels in the morning, have more focus, and save calories for later. I'm just not as hungry first thing in the morning. My IF protocol is waking up at 7 AM and eating at 9 AM, so clearly I prefer a very subtle version of IF. Just a note that the apple breaks your fast but holds you over to prolong the time before eating the remainder of your calories. ⠀⠀⠀⠀⠀⠀⠀⠀
What makes IF so great is that it allows for a more flexible lifestyle. If I have a smaller eating window, it is easier to have large, high-calorie meals without consuming too many calories. This makes it even easier to be in a calorie deficit and lose fat. I think it also makes it easier to include a treat at the end of the eating window :).
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Do you enjoy intermittent fasting? Let me know in the comments! DM me if you have any questions.

12/11/2018

KETO DONUTS 📷📷 Simple and delicious, this one is a must try trust us!
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NUTRITION: Calories per Donut: 111 | Net Carbs: 1.9g
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📷 Follow for more tips, tricks, and daily recipes! -
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📷 INGREDIENTS
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1 cup / 100g almond flour ground almonds work as well
1/3 cup / 75g unsalted butter melted
1/4 cup / 50g granulated sweetener
4 eggs
2 tbsp heavy / double cream
1 tsp baking powder
1 tsp vanilla extract
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DIRECTIONS 📷🏼‍📷
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1. Preheat your oven to 175 Celsius / 350 Fahrenheit.
2. Melt the butter. In a bowl or with a food processor, blend the butter, cream and sweetener until smooth.
3. Add the eggs and vanilla extract and blend until combined. Then add the almond flour and baking powder and mix.
4. Spoon the dough into a well-greased donut pan. I used a silicone mini donut pan. Do not overfill!
5. Bake ca 15 minutes or until lightly browned. Remove from oven and let cool.
6. Roll in granulated sweetener. I used erythritol, but xylitol would work too.
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12/11/2018

Tips for the best times to eat certain foods!👍💚
What do you think?
(I did not make this, DM me for cred©️)

12/11/2018

This is delicious. It slightly... SLIGHTY reminds me of a hash brown or the tortitas my mom used to make me as a kid. 🤤
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Super simple to make & yummy.
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Here’s how to make this:
1 cup grated cauliflower
1 large egg
1 tbsp almond flour
1 tbsp grated Parmesan
1/2 tsp Trader Joe’s onion salt
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• combine all ingredients well, will make 5-7 small patties, add 1 tbsp avocado oil to warm skillet, cook on each side for 3mins.
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Easy & delish! Tag a friend that needs this yumminess in their lives. 💛😉
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Will save this recipe to my highlights.

12/11/2018

PRE-WORKOUT MEAL FOR MUSCLE GAIN
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If you want to build muscle, then nutrition is half the battle (although, not quite as epic as the Assault on Theed).
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If your workout is high volume and you’ll be chasing a pump (AKA, lots of metabolic stress), then this pre-workout meal will help.
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WHY DOES IT WORK SO WELL? Well, if you eat it 30-60 minutes before you hit the gym, you’ll be pumping your system full of carbs to fuel the workout (and spike insulin, which triggers muscle growth), and proteins to start building the muscle quickly.
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But why include the almonds? They are a fat! Well, I’ve found that if you don’t add a fat to this meal, then it seems to digest too quickly and then you have a carb crash before your workout even starts. The fat in the almonds seems to slow the digestion so that you have a time-released injections of carbs and protein into your muscles during your workout.
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If you or someone you know would be interested in this, then send them here!

12/11/2018

There's always room for pie 🤣

10/11/2018

EPIC KETO ‘BROOKIES’ 🤤🤤
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This recipe was too good not to share! Cookies and brownies all rolled into one - and completely keto friendly ✔️🍫🍪
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NUTRITION: Calories: 165 | Net Carbs: 1.5
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📲 Follow for more tips, tricks, and daily recipes! -
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📋 INGREDIENTS
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Cookie Layer:
1 1/3 cups blanched almond flour
1/3 cup erythritol (or sweetener of choice)
1/2 teaspoon baking soda
1/4 teaspoon salt
1/4 cup butter, softened
1 egg
1/2 teaspoon vanilla
1/3 cup sugar-free chocolate chips (recommend Lily’s Sweets brand for stevia-sweetened chocolate chips)
Brownie Layer:
2/3 cup blanched almond flour
1/2 cup erythritol (or sweetener of choice)
1/4 cup cocoa powder
1/2 teaspoon baking powder
1/4 teaspoon salt
3 tablespoons butter, softened
1 egg
3 tablespoons sugar-free chocolate chips
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DIRECTIONS 👨🏼‍🍳
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1. Preheat oven to 350 F.
2. Grease or line an 8×8 square pan with parchment paper.
3. Start with cookie layer: combine dry ingredients in a large bowl. Add butter and stir until distributed. Add egg and vanilla and stir until combined. Fold in chocolate chips.
4. Spoon about 2/3 of the cookie dough into the bottom of the pan. Use wet fingers to spread dough evenly over bottom of pan.
5. Follow same instructions as cookie layer to assemble brownie ingredients.
6. Spoon brownie batter into the pan, and use either the back of a spoon or wet fingers to spread brownie batter evenly over cookie dough.
7. Take remaining 1/3 of cookie dough and distribute randomly on top of brownie batter. I formed the remaining dough into circle shapes to keep some brownie peeking through.
8. Bake for 25-30 minutes.
9. Allow to cool, slice, and enjoy! -

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You all know I’m a huge advocate for meal prepping! . . The better prepared you are for your meals the less likely you are fall off the band wagon. . . These Green Meal Prep Bowls are so incredibly delicious it’ll be hard to not eat them all at once when you make them. . . I promise you’ll look forward to lunch every day 😋

GREEK COUSCOUS SALAD Course: Salad Cuisine: American Servings: 6 meal prep servings; 4-6 dinner servings Calories: 378 kcal Ingredients : Salad 2 packages (4.7 ounces each) Pearled Couscous Mix (I use one made by Near East) Roasted Garlic & Olive Oil flavored 1 english (or hothouse) cucumber, coarsely chopped 3 bell peppers (1 red, 1 green, 1 yellow), coarsely chopped 1/2 of 1 large red onion, chopped 1 cup cherry tomatoes, halved 1/2 cup flat leaf Italian parsley, finely chopped 2 cans (15 ounces EACH) chickpeas Feta cheese, to taste 1 lemon, cut into wedges Salad Dressing 1/4 cup red wine vinegar 1/2 cup olive oil 1 tablespoon freshly squeezed lemon juice 1 teaspoon minced garlic 1 teaspoon dried oregano 1/2 teaspoon Dijon mustard Sea salt and freshly cracked pepper

INGREDIENTS 2 tablespoons oil 1 red bell pepper, sliced 1 yellow bell pepper, sliced 1 large red onion, sliced 1 teaspoon salt 1 teaspoon pepper 1 pound ground turkey 1 1-ounce packet taco seasoning 1 28-ounce can diced tomatoes, drained 2 cups cooked rice 1 can black beans, drained and rinsed 1 can corn 1 jar salsa 1 lime, sliced into wedges Cheddar cheese Fresh cilantro, for garnish PREPARATION Heat oil in a large skillet over medium-high heat. Add the peppers and onions and season with salt and pepper, to taste. Cook, stirring occasionally, until vegetables have softened. Remove from pan, set aside. Add ground turkey to hot skillet. Break apart with a wooden spoon to separate. Season with taco seasoning, stir, cooking until meat has browned and cooked through. Stir in tomatoes. Bring to a gentle simmer for about 5 minutes. Remove from heat. To assemble the taco bowls, add a base of rice to 4 food storage containers. Top each with a scoop of black beans, corn, salsa, cheddar cheese, cooked peppers and onions, and taco meat. Garnish with fresh cilantro and a lime wedge."

INGREDIENTS: Servings: 4 . 1 red pepper, sliced 1 yellow pepper, sliced 1 small red onion, sliced 2 boneless, skinless chicken breasts 3 carrots, sliced on the bias 1 cup broccoli florets 1 cup snow peas 1 can black beans, drained and rinsed 4 cups cooked brown rice Chipotle Lime Sauce ½ cup olive oil ½ cup lime juice ½ cup honey 1 tablespoon chopped garlic 1 teaspoon chipotle powder 1 teaspoon cumin Salt, to taste Pepper, to taste Teriyaki Sauce 1 cup soy sauce ½ cup honey 1 tablespoon fresh ginger, minced 1 tablespoon fresh garlic, minced 1 tablespoon sesame oil . PREPARATION Preheat oven to 425˚F/220˚C. Spray a parchment paper-lined baking sheet with cooking spray. Place the red pepper, yellow pepper, and red onion on the left half of the sheet and the carrots, broccoli, and snow peas on the right half. Set aside.

food Fig Jam Camembert Pepper Pie .⠀ INGREDIENTS:⠀⠀ For the pie:⠀⠀ 1 Camembert cheese⠀⠀ ¼ cup blueberries⠀⠀ 1 teaspoon pepper⠀⠀ 2 pastry sheets (8-inch square), and additional for decorating⠀⠀ 1 egg yolk, beaten⠀⠀ ⠀⠀ FIG JAM:⠀⠀ 3 large figs⠀⠀ ¼ cup sugar⠀⠀ 2 tablespoons lemon juice⠀⠀ 1 sprig fresh rosemary⠀⠀ ⠀⠀ STEPS:⠀⠀ Make fig jam ⠀⠀ Remove the skin from the fig, and cut into chunks. ⠀⠀ In a saucepan over medium to high heat, add figs, sugar, lemon juice, and rosemary. ⠀⠀ With a wooden spoon or spatula, stir until it comes to a boil. Skim out any pulp. The bottom of the pan burns easily, stir constantly to prevent the jam from burning. ⠀⠀ Once jam consistency forms, remove from heat and allow to cool.⠀⠀ Make the pie⠀⠀ Preheat oven to 350 degrees.⠀⠀ On a baking sheet lined with parchment paper, spread out 1 pastry sheet, place camembert on top.⠀⠀ Next, place jam on top of the camembert and spread evenly, followed by blueberries. Sprinkle with pepper.⠀⠀ With a brush, lightly coat the rest of the pastry sheet with egg wash.⠀⠀ Place the second pastry sheet on top, and gently, but firmly, press the top and edges together. ⠀⠀ With additional pastry sheet, cut out 8 skinny, long pieces and place 4 across and 4 down in a woven pattern on the top.⠀⠀ With a brush, lightly coat the pastry sheet with egg wash.⠀⠀ Next, cut off the edges so the pie is shaped in a circle, leave a roughly ½ inch of bonded surface. ⠀⠀ With a fork, crimp sides of the pie to ensure edges are closed.⠀⠀ Bake in the oven for 20 to 25 minutes until golden brown.⠀⠀ Remove from oven and plate. Serve while warm so the camembert is still melty.⠀⠀

Mexican Cauliflower Rice Skillet ・・・ 👨‍🍳🇲🇽Create a little fiesta for your whole family with this Keto Mexican Cauliflower Rice Skillet recipe.. —————— 🔢Nutrition facts per serving: 352 Calories 22.7g F, 29g P, 7g total carb (5g net) —————— ⏱Prep time: 5 minutes Cook time: 20 minutes Total time: 25 minutes —————— 🛒 📝INGREDIENTS 1 lb ground beef 1/4 medium onion dice 1/2 red pepper diced 3 tbsp taco seasoning* 1 cup diced tomatoes 12 ounces cauliflower rice fresh or frozen 1/2 cup chicken broth** 1 1/2 cups shredded Cheddar cheese or Mexican Blend

Looks Good for breakfast or snacks

Any muffin 🥧 lovers 😋? Heres a delicious breakfast on the go… Tag someone you would share this with…👥🥧 You will need: 3 Bananas 2 Eggs ½ Cup greek yogurt ⅓ cup honey 1tsp vanilla extract 1 ½ Cup whole whet flour 1 tsp baking soda Love this by 👉 @aijazawalqi for daily Health, Nutrition & Calorie content 👍✨ 👤Tag a friend that would like this 👭 .

Perfect 👌 🥚 🥑

Start your morning withe these 3 amazing juices... .

😱KETO Chicken Parmesan Pizza!🍕😱It’s so delicious! 😋 TAG a Keto Pizza lover 👇🏻 Recipe: 1 lb. ground chicken 3/4 c. freshly grated Parmesan, divided 1/2 tsp. Italian seasoning 1 garlic clove, minced Kosher salt Freshly ground black pepper 1/4 c. marinara sauce 1/2 c. freshly shredded mozzarella Red pepper flakes, for serving (optional) Basil leaves, for garnish _ Go follow @aijazawalqi for more amazing posts just like this one!

RECIPE: Coconut Flour Chicken Tenders _______________________________________________________ TAG & SHARE THIS WITH YOUR FRIENDS 😋 _______________________________________________________ INGREDIENTS 1/4 cup coconut flour 2 tablespoons grated Parmesan optional 1/2 teaspoon kosher or natural sea salt 1/2 teaspoon ground cumin 1/4 - 1/2 teaspoon ground smoked paprika 1/2 teaspoon garlic powder optional 1/2 teaspoon onion powder optional 1/2 teaspoon black or white pepper 1 pound chicken tenderloins 6-8 pieces 1/4 cup olive oil or a beaten egg _______________________________________________________ DIRECTIONS 1. On plate or shallow container, mix coconut flour, Parmesan and spices with a fork. 2. Pour olive oil (or beaten egg) in small container. Drench each tenderloin in olive oil then gently press each chicken tenderloin in coconut flour mixture. Spray extra olive oil over the coating until wet to prevent dryness. 3. Ensure each tenderloin is completely covered with coating then place on a rack inside shallow baking pan. Spraying extra olive oil on top prevents dry coating. 4. Bake at 400°F for 10-12 minutes then flip each tenderloin. 5. Continue baking for an additional 10-12 minutes. To brown the outside, place tenders about 6-inches from top broiler on high and broil each side for about 1 minute. (You'll need to flip the tenders again to brown each side using the broiler) 6. Eat plain or dip in your favorite sauce. _ Go follow @aijazawalqi for more amazing posts just like this one!

😱KETO Chicken Parmesan Pizza!🍕😱It’s so delicious! 😋 TAG a Keto Pizza lover 👇🏻 Recipe: 1 lb. ground chicken 3/4 c. freshly grated Parmesan, divided 1/2 tsp. Italian seasoning 1 garlic clove, minced Kosher salt Freshly ground black pepper 1/4 c. marinara sauce 1/2 c. freshly shredded mozzarella Red pepper flakes, for serving (optional) Basil leaves, for garnish Video by Delish . . _ Go follow @aijazawalqi for more amazing posts just like this one!

Keto Creamed Spinach Stuffed Salmon 🐟 🔥🧀 - Follow @aijazawalqi 👈 for More Daily Recipes / Tips - 🔔 Turn On Your Notifications for New Recipes / Tips - 🎌 Tag Your Friends .. - - INGREDIENTS📋 4 (6-oz.) salmon fillets Kosher salt Freshly ground black pepper 1/2 (8-oz.) block cream cheese, softened 1/2 c. shredded mozzarella 1/2 c. frozen spinach, defrosted 1/4 tsp. garlic powder Pinch red pepper flakes 2 tbsp. butter Juice of 1/2 lemon - DIRECTIONS👨🏼‍🍳 Season salmon all over with salt and pepper. In a large bowl, mix together cream cheese, mozzarella, spinach, garlic powder, and red pepper flakes. Using a paring knife, slice a slit in each salmon to create a pocket. Stuff pockets with cream cheese mixture. In a large skillet over medium heat, heat oil. Add salmon skin side down and cook until seared, about 6 minutes, then flip salmon. Add butter and squeeze lemon juice all over. Cook until skin is crispy, another 6 minutes. Serve warm. - Enjoy 👌 -

Who else is feeling a little down with the seasons changing? This juice shot recipe is filled with some of my favorite natural immune boosters. Let me know what you think! #immuneboost _ Go follow @aijazawalqi for more amazing posts just like this one!

This anti-inflammatory juice recipe is the perfect blend to help support your body’s natural defenses and reduce inflammation! Recipe: 4 celery stalks 1/2 cucumber 1 cup pineapple 1/2 green apple 1 cup spinach 1 lemon 1 knob ginger Directions: Add all ingredients to a vegetable juicer. Gently stir and consume immediately. _ Go follow @aijazawalqi for more amazing posts just like this one!

Need an extra dose of omegas and an easy dinner recipe? This salmon and kale salad might be exactly what you’re looking for! It’s bursting with not only flavor, but tons of nutrients as well _ Go follow @aijazawalqi for more amazing posts just like this one!

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