3-Ingredient Chocolate Mousse

<br /> <img alt="Image result for chocolate mousse foodnetwork" class="irc_mi" src="http://food.fnr.sndimg.com/content/dam/images/food/fullset/2006/8/4/0/gl0605_mousse1.jpg.rend.hgtvcom.616.462.suffix/1382538446454.jpeg" style="margin-top: 0px;" /><br /> <br /> <br /> <br /> <div style="color: #454545; font-family: 'Helvetica Neue'; font-size: 12px; line-height: normal;"> <b>Ingredients</b>:</div> <div style="color: #454545; font-family: 'Helvetica Neue'; font-size: 12px; line-height: normal; min-height: 14px;"> <br /></div> <div style="color: #454545; font-family: 'Helvetica Neue'; font-size: 12px; line-height: normal;"> 3 cups coconut cream or whipped cream </div> <div style="color: #454545; font-family: 'Helvetica Neue'; font-size: 12px; line-height: normal;"> 1/4 cup maple syrup</div> <div style="color: #454545; font-family: 'Helvetica Neue'; font-size: 12px; line-height: normal;"> 1/2 cup cocoa powder</div> <div style="color: #454545; font-family: 'Helvetica Neue'; font-size: 12px; line-height: normal; min-height: 14px;"> <br /></div> <div style="color: #454545; font-family: 'Helvetica Neue'; font-size: 12px; line-height: normal; min-height: 14px;"> <br /></div> <div style="color: #454545; font-family: 'Helvetica Neue'; font-size: 12px; line-height: normal;"> <b>Directions</b>:</div> <div style="color: #454545; font-family: 'Helvetica Neue'; font-size: 12px; line-height: normal;"> <br /></div> <div style="color: #454545; font-family: 'Helvetica Neue'; font-size: 12px; line-height: normal;"> In a chilled bowl beat coconut cream or whipped cream until peaks form. Add in the maple syrup and half of the cocoa powder. Beat, after a few minutes add in the remaining of the cocoa powder. Add the chocolate mousse in a piping bag and swirl in a bowl. Top with your favorite fruits or mini chocolate chips! Yum. Best serve chilled. </div> <div style="color: #454545; font-family: 'Helvetica Neue'; font-size: 12px; line-height: normal; min-height: 14px;"> <br /></div> <div style="color: #454545; font-family: 'Helvetica Neue'; font-size: 12px; line-height: normal;"> <br /></div>

3-Ingredient Chocolate Mousse

7:58 AM

link

image

Ingredients: 3 cups coconut cream or whipped cream  1/4 cup maple syrup 1/2 cup cocoa powder Directions: In a chilled bowl beat coconut cream or whipped cream until peaks form. Add in the maple syrup and half of the cocoa powder. Beat, after a few minutes add in the remaining of the cocoa powder. Add the chocolate mousse in a piping bag

Read more

Crockpot Pumpkin Pie Steel Cut Oats

<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTdOlmtI6VKWXKwnPCwBIjg3QO4odYJVZvrjt9OqziiizMwaseGCWmVxfhjAFjNZafaiYoUj0nTev1fNIDlKWNBcC0xczdYMl1DnWfV1UR-rzQbwJ5u8pBhemiwb0NRhSi5ipl7rPUR_XY/s1600/pictTUQ9l.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="413" data-original-width="620" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTdOlmtI6VKWXKwnPCwBIjg3QO4odYJVZvrjt9OqziiizMwaseGCWmVxfhjAFjNZafaiYoUj0nTev1fNIDlKWNBcC0xczdYMl1DnWfV1UR-rzQbwJ5u8pBhemiwb0NRhSi5ipl7rPUR_XY/s1600/pictTUQ9l.jpg" /></a></div> <br /> It's crock pot season + pumpkin season!!!<br /> <br /> Ingredients:<br /> <br /> 2 cups steel cut oats<br /> 1 3/4 cup of pumpkin<br /> 1 400 ml can full fat coconut milk plus enough water to make 7 cups<br /> 1 tbsp pure vanilla<br /> 1 tbsp + 1 tsp pumpkin pie spice<br /> 1/2 cup maple syrup - can add this before or after cooking.<br /> <br /> Method:<br /> <br /> Place all ingredients in your crockpot. Mix the ingredients well and let it cook for 5-6 hours on low. Serve it hot with a dollop of greek yogurt, maple syrup and some cinnamon on top!<br /> <br />

Crockpot Pumpkin Pie Steel Cut Oats

7:31 AM

link

image

It's crock pot season + pumpkin season!!! Ingredients: 2 cups steel cut oats 1 3/4 cup of pumpkin 1 400 ml can full fat coconut milk plus enough water to make 7 cups 1 tbsp pure vanilla 1 tbsp + 1 tsp pumpkin pie spice 1/2 cup maple syrup - can add this before or after cooking. Method: Place all ingredients in your crockpot. Mix the ingr

Read more

Pumpkin Frappuccino

<br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmeY-HUQHEHbk3j6GaevqPOchZczHyj-SPLG32AnC6DavCESEIyfLb-sxTlYlrA1sAzt67Mz6BHQsjXcAFuZvYe0jTIJwojYiwyNtz53qpufiqRyX7CHXcqGGsbrCiFcTBr9MyGrA4oDyp/s1600/d33115d71e9767a8c757076c75faff7e--pumpkin-spice-frappuccino-starbucks-pumpkin-spice.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="736" data-original-width="736" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmeY-HUQHEHbk3j6GaevqPOchZczHyj-SPLG32AnC6DavCESEIyfLb-sxTlYlrA1sAzt67Mz6BHQsjXcAFuZvYe0jTIJwojYiwyNtz53qpufiqRyX7CHXcqGGsbrCiFcTBr9MyGrA4oDyp/s1600/d33115d71e9767a8c757076c75faff7e--pumpkin-spice-frappuccino-starbucks-pumpkin-spice.jpg" /></a></div> <br /> <br /> <br /> <em style="background: rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #55585a; font-family: Georgia, "Times New Roman", Times, serif; font-size: 16px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Enjoy a delicious pumpkin spice frappuccino at home - clean, simple and guilt free!</em><br /> <em style="background: rgb(255, 255, 255); border: 0px; box-sizing: border-box; color: #55585a; font-family: Georgia, "Times New Roman", Times, serif; font-size: 16px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></em> <span style="font-family: Georgia, Times New Roman, Times, serif;"><span style="background-color: white;"><b>Ingredients:</b></span></span><br /> <span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;"><span style="background-color: white;"><br /></span></span> <span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;">1 and 1/2 cups cold coffee</span><br /> <span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;">1 and 1/4 cups unsweetened vanilla almond milk </span><br /> <span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;">1/4 cup pumpkin puree</span><br /> <span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;">3 Tablespoons pure maple syrup</span><br /> <span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;">1 teaspoon ground cinnamon</span><br /> <span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;">1/4 teaspoon ground cloves</span><br /> <span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;">1/4 teaspoon ground nutmeg</span><br /> <span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;"><span style="background-color: white;"></span></span><br /> <span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;">light whipped cream, optional</span><br /> <span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;"><br /></span> <span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;"><br /></span> <span style="font-family: Georgia, Times New Roman, Times, serif;"><b>Method</b>:</span><br /> <span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;"><br /></span> <span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;">1. First, brew the coffee. Pour the coffee in a mug and keep overnight in the refrigerator. During the preparation of the frappuccino, the coffee must be very cold.</span><br /> <span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;"><br /></span> <span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;">2. Prepare a small bowl, add in the milk and whisk it together with the pumpkin, maple syrup, cinnamon, cloves and nutmeg until well combined. Pour in ice cube tray and freeze.</span><br /> <span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;"><br /></span> <span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;">3. One coffee is very cold and pumpkin ice cubes are frozen, add everything in a blender (use a strong one!) and blend till icy smooth. Add in more milk if you want to achieve the consistency that you prefer. Taste it according to your preference too. Add in whipped cream (which is optional) Serve.</span><br /> <span style="color: #55585a; font-family: Georgia, Times New Roman, Times, serif;"></span><br /> <br />

Pumpkin Frappuccino

9:58 PM

link

image

Enjoy a delicious pumpkin spice frappuccino at home - clean, simple and guilt free! Ingredients: 1 and 1/2 cups cold coffee 1 and 1/4 cups unsweetened vanilla almond milk  1/4 cup pumpkin puree 3 Tablespoons pure maple syrup 1 teaspoon ground cinnamon 1/4 teaspoon ground cloves 1/4 teaspoon ground nutmeg light whipped cream, optional Met

Read more

Simple Poached Egg and Avocado Toast

<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgU_B14fMbiF7zmZwrgUM2850GeKQw6ntfVZ6zvhDQsto9gETshyrLhwrvqjqNow1S7GJGVpdS6rROzV6I45_JIBUKhdX6L6ppGz7m69s_opcEKrK5lEtIiD3g8CiMe6KJ2MiNZKjrIAKUX/s1600/Avocado-Toast-Poached-Eggs-Pea-Shoots3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="663" data-original-width="888" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgU_B14fMbiF7zmZwrgUM2850GeKQw6ntfVZ6zvhDQsto9gETshyrLhwrvqjqNow1S7GJGVpdS6rROzV6I45_JIBUKhdX6L6ppGz7m69s_opcEKrK5lEtIiD3g8CiMe6KJ2MiNZKjrIAKUX/s1600/Avocado-Toast-Poached-Eggs-Pea-Shoots3.jpg" /></a></div> <br /> <br /> This recipe is convenient for days when you need something simple and easy to make for breakfast.<br /> <br /> INGREDIENTS<br /> <br /> 2 eggs<br /> 2 slices whole grain bread<br /> ⅓ avocado (usually I cut it in half but don't use all of it. okay fine maybe I do.)<br /> 2 tablespoons shaved Parmesan cheese<br /> salt and pepper for topping<br /> fresh herbs (parsley, thyme, or basil) for topping<br /> quartered heirloom tomatoes for serving<br /> <br /> Method:<br /> <br /> 1. Poached the eggs - there are different methods in poaching eggs, choose ones that works for you.<br /> 2. While the eggs are cooking, toast the bread and smash the avocado on each piece of the toast.<br /> 3. When the eggs are done, lift it out of the water and place the eggs on top of the toasts. Sprinkle with cheese, pepper, salt and herbs! Serve with the tomatoes.  Perfect breakfast.<br /> <br />

Simple Poached Egg and Avocado Toast

1:43 AM

link

image

This recipe is convenient for days when you need something simple and easy to make for breakfast. INGREDIENTS 2 eggs 2 slices whole grain bread ⅓ avocado (usually I cut it in half but don't use all of it. okay fine maybe I do.) 2 tablespoons shaved Parmesan cheese salt and pepper for topping fresh herbs (parsley, thyme, or basil) for top

Read more

Summer Blueberry Popsicles

<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6SxR7HHNiIm2XDopOFHTtOFJEtfnkcMie4gJbjSRFAtmFA1VzW342qyDxVoeR9D_7-IMGqxQtrFSAP0GsnhmyAWz6KL5ITWIHlAwvtDmcvCTHYmix4WHqz7TOx8njwiKburfqQdXUEpr8/s1600/FNK_Blueberry-Lemon-Breakfast-Pops_s4x3.jpg.rend.hgtvcom.616.462.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="462" data-original-width="616" height="478" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6SxR7HHNiIm2XDopOFHTtOFJEtfnkcMie4gJbjSRFAtmFA1VzW342qyDxVoeR9D_7-IMGqxQtrFSAP0GsnhmyAWz6KL5ITWIHlAwvtDmcvCTHYmix4WHqz7TOx8njwiKburfqQdXUEpr8/s640/FNK_Blueberry-Lemon-Breakfast-Pops_s4x3.jpg.rend.hgtvcom.616.462.jpeg" width="640" /></a></div> <br /> <br /> <br /> This popsicle is perfect this summer! It's gluten free, vegan, paleo friendly, soy free and super easy to make. You can enlist your kids to help you out.<br /> <br /> <b>Ingredients</b>:<br /> <br /> 1½ cups coconut milk<br /> 2 tbsp maple syrup or agave nectar<br /> 1 tsp vanilla extract<br /> 1 cup blueberries can be fresh or frozen<br /> <br /> <br /> <b>Method</b>:<br /> <br /> Prepare your blender, add in coconut milk, maple syrup and vanilla. Blend till very smooth.<br /> Add the blueberries and pulse till they're smashed but you still can see bits of the berries in it.<br /> Get your popsicle molds and freeze it! Enjoy!

Summer Blueberry Popsicles

7:01 AM

link

image

This popsicle is perfect this summer! It's gluten free, vegan, paleo friendly, soy free and super easy to make. You can enlist your kids to help you out. Ingredients: 1½ cups coconut milk 2 tbsp maple syrup or agave nectar 1 tsp vanilla extract 1 cup blueberries can be fresh or frozen Method: Prepare your blender, add in coconut milk, ma

Read more

Almond Butter Banana French Toast

<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiW6hOEApWOTphXNfSzMkDdeo5okml2ej58rG3er6aHDG-VwjlOqmKAJqp-AylzHmi7WBYbjn8u3pF86759m1y0tpWl5YDDhIqz-kLH8vTet_HyqLaL4DXIM8UAoaWnOkozsUIVwg6R2dQ/s1600/FNM060109Grilling011_s4x3.jpg.rend.sni12col.landscape.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiW6hOEApWOTphXNfSzMkDdeo5okml2ej58rG3er6aHDG-VwjlOqmKAJqp-AylzHmi7WBYbjn8u3pF86759m1y0tpWl5YDDhIqz-kLH8vTet_HyqLaL4DXIM8UAoaWnOkozsUIVwg6R2dQ/s1600/FNM060109Grilling011_s4x3.jpg.rend.sni12col.landscape.jpeg" /></a></div> <br /> <br /> <br /> <br /> Start your morning right with this clean eating French toast! Quite extra special. Yum.<br /> <br /> <br /> Ingredients:<br /> <br /> 2 oz low-fat cream cheese<br /> 2 tbsp almond butter<br /> 1/4 cup nonfat plain Greek yogurt<br /> 3 tsp pure maple syrup, divided<br /> 1/2 tsp ground cinnamon<br /> 8 slices ezekiel bread<br /> 2 egg whites<br /> 1 egg<br /> 1/4 cup low-fat milk or almond milk<br /> 1/8 tsp ground nutmeg<br /> 2 medium bananas, peeled and sliced<br /> 1 tbsp fresh orange juice<br /> 1 tsp orange zest<br /> Olive oil cooking spray<br /> <br /> Method:<br /> <br /> In a bowl, mix cream cheese, almond butter, yogurt, 1 tsp of the maple syrup and the cinnamon until it's smooth.<br /> Spread the mixture on top of 3 of the ezekiel bread and set it aside.<br /> <br /> In a separate bowl, whisk eggwhites, milk and nutmeg. Set it aside as well.<br /> <br /> In another separate bowl, toss your bananas with the zest and orange juice.<br /> <br /> Prepare your pan on medium high heat. Spray with cooking spray and take 1 bread and dip onto the egg mixture coating it well and place in pan.<br /> Repeat the cooking to the other sandwiches till all are nice brown in color, about 1 minute per side.<br /> Remove from heat and top with the banana mixture on top and maple syrup. Enjoy!<br /> Best served immediately.<br /> <br /> Are you ready to start your health and fitness journey?<br /> <a href="mailto:afitnurse@gmail.com" target="_blank">Email</a> me and let's talk about it!<br /> <br /> <div style="text-align: center;"> <b>Saving this article for later? Pin it!</b></div> <br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOSPE-DNw8ybbDcSrv3rapHT6t-MzGkkIr5nVdbOtQHHFHuR7mnRpNDxAAoqyaVKrIXRuZIqS_EiRQx2HEjme4_S1ZWK9aCKbbSOrTBHglpVqpIkmIwaGSt72Lpnyq1HeIoLnJhoz4Z7Zm/s1600/Split+Level.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOSPE-DNw8ybbDcSrv3rapHT6t-MzGkkIr5nVdbOtQHHFHuR7mnRpNDxAAoqyaVKrIXRuZIqS_EiRQx2HEjme4_S1ZWK9aCKbbSOrTBHglpVqpIkmIwaGSt72Lpnyq1HeIoLnJhoz4Z7Zm/s320/Split+Level.jpg" width="213" /></a></div> <br />

Almond Butter Banana French Toast

12:23 AM

link

image

Start your morning right with this clean eating French toast! Quite extra special. Yum. Ingredients: 2 oz low-fat cream cheese 2 tbsp almond butter 1/4 cup nonfat plain Greek yogurt 3 tsp pure maple syrup, divided 1/2 tsp ground cinnamon 8 slices ezekiel bread 2 egg whites 1 egg 1/4 cup low-fat milk or almond milk 1/8 tsp ground nutmeg 2

Read more

No Bake Almond Butter Cookies

<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHKD1EgVO0pArpdu-MFx7DH1gzce4A1MzBkqfJmC4dLbGE1tEs_3odSz6a3XSesRiTiQRjKkBwtaNXH9biMQHwrUOGBpAtlfePH8lpMaClFVa8d_Bg2uwP3qw9EU8UBAGBs9LBe3R8Q_b0/s1600/dsc04082-1038.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHKD1EgVO0pArpdu-MFx7DH1gzce4A1MzBkqfJmC4dLbGE1tEs_3odSz6a3XSesRiTiQRjKkBwtaNXH9biMQHwrUOGBpAtlfePH8lpMaClFVa8d_Bg2uwP3qw9EU8UBAGBs9LBe3R8Q_b0/s1600/dsc04082-1038.jpg" /></a></div> <br /> <br /> <br /> This is perfect for healthy snacking options. These cookies are easy to make, high in protein and perfect for those days when you crave for something sweet!<br /> <br /> Ingredients:<br /> <br /> 1 cup Organic raw Whole Almonds<br /> ½ cup Natural Almond Butter<br /> 1 cup Organic raw Pitted Dates<br /> 1¼ teaspoons Organic Vanilla Extract<br /> Natural Sea Salt<br /> <br /> Method:<br /> <br /> In food processor, add in all ingredients and process till you get a dough like consistency.<br /> Make sure the dough is sticky enough for all ingredients to blend together. If it is not, add in more almond butter.<br /> Once it is dough-like, scoop the dough into 1-inch balls and press down in a lined baking sheet.<br /> Sprinkle a little bit of sea salt in each of the balls.<br /> Place the cookines inside your refrigerator or fridge, let it rest for 30-1 hour before eating them. This is a must or else it will separate and fall apart!<br /> <br /> Interested in venturing into health and fitness coaching? Feel free to leave me a <a href="mailto:afitnurse@gmail.com" target="_blank">message</a>!

No Bake Almond Butter Cookies

8:49 PM

link

image

This is perfect for healthy snacking options. These cookies are easy to make, high in protein and perfect for those days when you crave for something sweet! Ingredients: 1 cup Organic raw Whole Almonds ½ cup Natural Almond Butter 1 cup Organic raw Pitted Dates 1¼ teaspoons Organic Vanilla Extract Natural Sea Salt Method: In food processo

Read more

Healthy Chicken Parmesan

<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwzb4WLjsASHIEprOlXhTiW8fsQ9CO5i9eskFlto5oPS7wIh6kGdTIPm7eD7_4L6aeyaicatTuWxTrI4XMiDHm7QbH2bMm_Z_qU-OQDH1ygjgXzKHdIm1UnhtLecQvTIAvXAR9rDRkv-YE/s1600/27304e253b6ce208_chicken-parm-main.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwzb4WLjsASHIEprOlXhTiW8fsQ9CO5i9eskFlto5oPS7wIh6kGdTIPm7eD7_4L6aeyaicatTuWxTrI4XMiDHm7QbH2bMm_Z_qU-OQDH1ygjgXzKHdIm1UnhtLecQvTIAvXAR9rDRkv-YE/s1600/27304e253b6ce208_chicken-parm-main.jpg" /></a></div> Photo from: popsugar.com<br /> <br /> <br /> INGREDIENTS<br /> <br /> 2 chicken breasts<br /> 2 eggs, beaten<br /> 1 ball fresh mozzarella, thinly sliced<br /> 1 jar marinara sauce, heated<br /> Whole wheat pasta<br /> Fresh basil, for garnish<br /> <br /> For the breading:<br /> <br /> ½ cup panko bread crumbs<br /> ½ cup parmesan cheese<br /> 1 tablespoon basil<br /> ½ teaspoon garlic powder<br /> 2 teaspoons dried oregano<br /> ¼ teaspoon salt<br /> ¼ teaspoon black pepper<br /> <br /> <br /> INSTRUCTIONS<br /> <br /> 1. Preheat oven to 425°F/215°C.<br /> 2. In a medium bowl, combine the panko, parmesan cheese, basil, garlic powder, oregano, salt, and pepper.<br /> 3. Beat the 2 eggs in a shallow dish. Dredge the chicken in the egg wash, then coat with the bread crumb mixture.<br /> 4. Transfer the breaded chicken breasts to a greased roasting pan. Top the chicken with 2 small slices of mozzarella.<br /> 5. Bake for 20-25 min, until the cheese and bread crumbs have turned golden brown and the chicken is cooked through, or until it has reached an internal temperature of 165°F/73°C.<br /> 6. Serve with whole wheat spaghetti, marinara sauce, and a sprinkle of fresh basil.<br /> 7. Enjoy!<br /> <br /> <b><span style="background-color: white; font-family: "Lato Light"; font-size: 15px;">Ready to start your health and fitness journey? Join me for a challenge. </span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; font-family: Lato; font-size: 13px; font-stretch: normal; line-height: normal; margin: 0px; outline: none 0px; padding: 0px; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;" target="_blank">Email</a><span style="background-color: white; font-family: "Lato Light"; font-size: 15px;"> me.</span></b>

Healthy Chicken Parmesan

10:27 AM

link

image

Photo from: popsugar.com INGREDIENTS 2 chicken breasts 2 eggs, beaten 1 ball fresh mozzarella, thinly sliced 1 jar marinara sauce, heated Whole wheat pasta Fresh basil, for garnish For the breading: ½ cup panko bread crumbs ½ cup parmesan cheese 1 tablespoon basil ½ teaspoon garlic powder 2 teaspoons dried oregano ¼ teaspoon salt ¼ teasp

Read more

Paleo Mocha Frappe

<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAXU8QbpBupvRhKwQpIWVJGjRs7iGisQz9ezo1xUN6dR-v3CWWdFcJeXnMwApAXVH1pECAzxZwFEw3HgDSv591f0undPT76P3_GpojnjHh5nX7FeHJT6z835xyKsizqX-gcUSsqSa0UQAO/s1600/mocha_frappe.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAXU8QbpBupvRhKwQpIWVJGjRs7iGisQz9ezo1xUN6dR-v3CWWdFcJeXnMwApAXVH1pECAzxZwFEw3HgDSv591f0undPT76P3_GpojnjHh5nX7FeHJT6z835xyKsizqX-gcUSsqSa0UQAO/s1600/mocha_frappe.jpg" /></a></div> <br /> <br /> <br /> This is a delicious thick, frosty mocha frappe made from simple, healthy ingredients! This is paleo, vegan, dairy-free and gluten!<br /> <br /> Ingredients:<br /> <br /> ½ cup cold coffee<br /> 4 medium bananas, sliced and frozen<br /> ½ cup unsweetened almond milk<br /> 1 tablespoon unsweetened cocoa powder<br /> <br /> Toppings<br /> Coconut whip, chocolate syrup and chocolate curls<br /> <br /> INSTRUCTIONS<br /> <br /> The night before, pour the coffee in an ice cube tray and place in the freezer.<br /> On the day you'll be making this recipe, add the bananas into the blender or food processor till it is nearly smooth or crumbly if you prefer it that way. Add in the almond milk. Blend again till mixture is smooth. Add coffee ice cubes. Blend it again and make sure you scrape on the sides. Add in cocoa powder, mix again.<br /> Pour into your preferred container, add the toppings of choice. Yum!<br /> <br /> <br /> Are you ready to start your health and fitness journey? Feel free to <a href="mailto:afitnurse@gmail.com" target="_blank">email </a>me.

Paleo Mocha Frappe

12:12 PM

link

image

This is a delicious thick, frosty mocha frappe made from simple, healthy ingredients! This is paleo, vegan, dairy-free and gluten! Ingredients: ½ cup cold coffee 4 medium bananas, sliced and frozen ½ cup unsweetened almond milk 1 tablespoon unsweetened cocoa powder Toppings Coconut whip, chocolate syrup and chocolate curls INSTRUCTIONS T

Read more

Clean Eating Nut Butter Skillet Cookie

<span style="font-family: "verdana" , sans-serif;"><br /></span> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisEFn8n_UN2Xydua3ywgSCvoTUbY3J3UVwuDl-d0y5keB_ADzJUoLHoc18aHVbiArxUjgYh8OogvLdhpYEg_Raz7gCyh0Ogqs5qjJa4xhmOgEMwv4z4GydesH4ftcT0wupdIw_Hp9lXQla/s1600/maxresdefault.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisEFn8n_UN2Xydua3ywgSCvoTUbY3J3UVwuDl-d0y5keB_ADzJUoLHoc18aHVbiArxUjgYh8OogvLdhpYEg_Raz7gCyh0Ogqs5qjJa4xhmOgEMwv4z4GydesH4ftcT0wupdIw_Hp9lXQla/s1600/maxresdefault.jpg" /></a></div> <span style="font-family: "verdana" , sans-serif;"><br /></span> <span style="font-family: "verdana" , sans-serif;"><br /></span> <span style="font-family: "verdana" , sans-serif;">Ingredients:</span><br /> <span style="font-family: "verdana" , sans-serif;"><br /></span> <span style="font-family: "verdana" , sans-serif;">1 (15 ounce can) low sodium canned chickpeas, rinsed and drained</span><br /> <span style="font-family: "verdana" , sans-serif;">3/4 cup Rolled Oats (gluten free)</span><br /> <span style="font-family: "verdana" , sans-serif;">2/3 cup almond butter</span><br /> <span style="font-family: "verdana" , sans-serif;">1/2 cup pure maple syrup or agave nectar</span><br /> <span style="font-family: "verdana" , sans-serif;">1 tablespoon vanilla extract</span><br /> <span style="font-family: "verdana" , sans-serif;">1/2 teaspoon ground cinnamon</span><br /> <span style="font-family: "verdana" , sans-serif;">1 tsp baking powder</span><br /> <span style="font-family: "verdana" , sans-serif;">1/2 tsp sea salt</span><br /> <span style="font-family: "verdana" , sans-serif;">1/2 cup almond milk</span><br /> <span style="font-family: "verdana" , sans-serif;">1/2 cup dark chocolate chips (or semi sweet if you prefer)</span><br /> <span style="font-family: "verdana" , sans-serif;"><br /></span> <span style="font-family: "verdana" , sans-serif;"><br /></span> <span style="font-family: "verdana" , sans-serif;">Procedure:</span><br /> <span style="font-family: "verdana" , sans-serif;"><br /></span> <span style="font-family: "verdana" , sans-serif;">Make sure over is preheated at 350 F.</span><br /> <span style="font-family: "verdana" , sans-serif;">Get your ovenproof skillet and grease it properly.</span><br /> <span style="font-family: "verdana" , sans-serif;">In a food processor, add in the chickpeas, oats, almond butter, maple syrup, vanilla, cinnamon, baking powder, milk and salt.</span><br /> <span style="font-family: "verdana" , sans-serif;">Mix it well until the texture is smooth. Make sure you scrape the sides.</span><br /> <span style="font-family: "verdana" , sans-serif;">Blend again for a few minutes till you get the desired consistency.</span><br /> <span style="font-family: "verdana" , sans-serif;">It will be very gooey! Add in your chocolate chips.</span><br /> <span style="font-family: "verdana" , sans-serif;">Place the batter into the skillet and sprinkle more choco chips (fun part!)</span><br /> <span style="font-family: "verdana" , sans-serif;">Bake it for 25-30 minutes or test it with a toothpick. The toothpick should come out clean or with very few crumbs on it.</span><br /> <span style="font-family: "verdana" , sans-serif;">Make sure to not overbake it!</span><br /> <span style="font-family: "verdana" , sans-serif;">Slice and enjoy. Yum!</span><br /> <span style="font-family: "verdana" , sans-serif;"><br /></span> <span style="font-family: "verdana" , sans-serif;"><br /></span> <span style="font-family: "verdana" , sans-serif;">Are you ready to start your health and fitness journey? Feel free to <a href="mailto:afitnurse@gmail.com" target="_blank">email </a>me!</span>

Clean Eating Nut Butter Skillet Cookie

12:00 PM

link

image

Ingredients: 1 (15 ounce can) low sodium canned chickpeas, rinsed and drained 3/4 cup Rolled Oats (gluten free) 2/3 cup almond butter 1/2 cup pure maple syrup or agave nectar 1 tablespoon vanilla extract 1/2 teaspoon ground cinnamon 1 tsp baking powder 1/2 tsp sea salt 1/2 cup almond milk 1/2 cup dark chocolate chips (or semi sweet if yo

Read more

Healthy Chocolate Caramels

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6woGZWnh8SVF1WAI4qP9mgx8UAPvAI-RKDxcmSIjsJ-9WvQZSRmL4hIvIWnevF5z6JNZY5rdGUk70atWaIZwCXCEZZb8BV9DivWk1f8PzJ8PwskI_xowK9r7a1PQUfGyOCIMUYeIuUKQl/s1600/CaramelsReshoots1021-thumb-596x350-236597.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6woGZWnh8SVF1WAI4qP9mgx8UAPvAI-RKDxcmSIjsJ-9WvQZSRmL4hIvIWnevF5z6JNZY5rdGUk70atWaIZwCXCEZZb8BV9DivWk1f8PzJ8PwskI_xowK9r7a1PQUfGyOCIMUYeIuUKQl/s1600/CaramelsReshoots1021-thumb-596x350-236597.jpg" /></a></div> <br /> <br /> <br /> Ingredients:<br /> <br /> Caramel Center<br /> <br /> 12 medjool dates, pits removed<br /> ½ cup coconut oil, melted<br /> 1 ½ tablespoons tahini (both unhulled and hulled tahini work)<br /> ½ cup raw or organic honey (organic maple syrup would also work)<br /> 1 cup macadamias/almonds<br /> 1 teaspoon vanilla powder  <br /> 1/3 cup water<br /> Chocolate Coating<br /> <br /> 1/2 cup coconut oil<br /> 2 tablespoons organic maple syrup (raw or organic honey would also work)<br /> 1/2 cup raw cacao powder<br /> <br /> Instructions:<br /> <div style="text-align: justify;"> <br /></div> <div style="text-align: justify;"> Process caramel centre ingredients in a food processor or high speed blender until completely combined and smooth. You may need to add a little more water to help blend the ingredients. Pour mixture into a lined square baking tin and place into the freezer to set for at least 2 hours, preferably longer. This will ensure that they are easy to cut and coat in the chocolate.</div> <div style="text-align: justify;"> <br /></div> <div style="text-align: justify;"> To make the chocolate coating, melt the coconut oil in saucepan on low heat. Once melted, add the maple syrup (or honey), whisking until well combined. Then add the cacao powder, stirring well until well mixed through.</div> <div style="text-align: justify;"> <br /></div> <div style="text-align: justify;"> Take the caramels out of the freezer, dip each piece into the chocolate sauce and place on a wire rack on top of lined baking tray (make sure the tray fits in your freezer). Freeze until the chocolate has hardened (approximately 30 - 60 minutes). [Recipe from <a href="http://www.becomingness.com.au/" target="_blank">Becomingness</a> - thank you for the delicious recipe!]</div> <div style="text-align: justify;"> <br /></div> <div style="text-align: justify;"> Ready to start your health and fitness journey? Feel free to <a href="mailto:afitnurse@gmail.com" target="_blank">email</a> me.</div>

Healthy Chocolate Caramels

8:40 AM

link

image

Ingredients: Caramel Center 12 medjool dates, pits removed ½ cup coconut oil, melted 1 ½ tablespoons tahini (both unhulled and hulled tahini work) ½ cup raw or organic honey (organic maple syrup would also work) 1 cup macadamias/almonds 1 teaspoon vanilla powder   1/3 cup water Chocolate Coating 1/2 cup coconut oil 2 tablespoons organic

Read more

CHOCOLATE CASHEW CREAM CUPCAKES

<br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihygOP20H93zWpuGMsbyLLHG_pg-zIjUfwk-F33l2ECeceAcpvDV3pjXu-frUgygfjoc_3cZWYQfB1MzZN6Q50j4uSMwa23O9ZNETFNgPuF3Vtft1hMQELjoWxR7CtdI25SqTG_ocvsyig/s1600/cashewcupcake10.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihygOP20H93zWpuGMsbyLLHG_pg-zIjUfwk-F33l2ECeceAcpvDV3pjXu-frUgygfjoc_3cZWYQfB1MzZN6Q50j4uSMwa23O9ZNETFNgPuF3Vtft1hMQELjoWxR7CtdI25SqTG_ocvsyig/s1600/cashewcupcake10.jpg" /></a></div> <br /> <br /> I found this recipe that has no eggs, no dairy, and no flour. It is not your typical cupcake but the taste is super rich and tasty!! This is sure worth giving a try this weekend!<br /> <br /> <br /> <b>Chocolate Base:</b><br /> 1 cup Raw Cacao Powder<br /> 1 cup melted Raw Cacao Butter<br /> 1/3 cup preferred Liquid Sweetener (I used raw agave nectar)<br /> 1 tablespoon Vanilla Bean Powder<br /> <br /> <b>Cashew Cream:</b><br /> 1 cup Raw Cashews, soaked for 4 hours<br /> ½ cup Coconut Oil<br /> ½ cup Filtered Water<br /> 1/4 cup coconut nectar or agave<br /> 1 teaspoon Vanilla Bean Powder<br /> Dash of Himalayan salt<br /> <br /> <b>Chocolate Base:</b><br /> Melt the raw cacao butter double boiler method.<br /> Combine cacao powder, sweetener and vanilla bean powder in a bowl.<br /> Add the melted cacao butter and whisk until smooth.<br /> Pour chocolate mixture into a funnel or measuring cup and pour into a silicone cupcake mold about 1/2 full.<br /> Place mold into the freezer for 1/2 hour to set.<br /> <br /> <b>Cashew Cream:</b><br /> Rinse cashews well, and combine all ingredients in a high speed blender until smooth.<br /> Remove silicone mold from the freezer and pour the cashew cream on top of the set chocolate filling each one full.<br /> Place mold back in freezer overnight or for 4 hours.<br /> Remove from freezer 1/2 hour before serving.<br /> <br /> Source: <a href="http://www.rawrevive.com/chocolate-cashew-cream-cupcakes/" target="_blank">rawrevive</a><br /> <br /> Have you given the recipe a try? If you did, share the experience with me!<br /> Are you ready to embark on your fitness journey and be summer ready? Send me an <a href="mailto:afitnurse@gmail.com" target="_blank">email</a> and let's connect!<br /> <br /> <br />

CHOCOLATE CASHEW CREAM CUPCAKES

11:23 AM

link

image

I found this recipe that has no eggs, no dairy, and no flour. It is not your typical cupcake but the taste is super rich and tasty!! This is sure worth giving a try this weekend! Chocolate Base: 1 cup Raw Cacao Powder 1 cup melted Raw Cacao Butter 1/3 cup preferred Liquid Sweetener (I used raw agave nectar) 1 tablespoon Vanilla Bean Powd

Read more

GlutenFree Pumpkin Pie Bars

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfbDubIxftMFfUDEdRbnT9kApsmXLDbQpUFEuBs2kW7rw5S1sEu1_34HcKvqGcC5_nZFQjYI5LgchCikuxlOcULEdDURNas5s5enMLYWGscg7TXlabMuPbtjsrAwU19w_GEQkPgxgzb5xe/s1600/pumpkinbars_s4x3.jpg.rend.sniipadlarge.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfbDubIxftMFfUDEdRbnT9kApsmXLDbQpUFEuBs2kW7rw5S1sEu1_34HcKvqGcC5_nZFQjYI5LgchCikuxlOcULEdDURNas5s5enMLYWGscg7TXlabMuPbtjsrAwU19w_GEQkPgxgzb5xe/s1600/pumpkinbars_s4x3.jpg.rend.sniipadlarge.jpeg" /></a></div> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Preparing for Thanksgiving? Be sure to make Pumpkin Pie Bars! Your family and friends will surely be thankful for you baking this for them as it is gluten free! </span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <b><span style="font-family: Verdana, sans-serif;">Ingredients:</span></b><br /> <b><span style="font-family: Verdana, sans-serif;"><br /></span></b> <b><span style="font-family: Verdana, sans-serif;">For the crust</span></b><br /> <span style="font-family: Verdana, sans-serif;">1 2/3 cups walnuts</span><br /> <span style="font-family: Verdana, sans-serif;">1 cup pitted dates (soaked</span><br /> <span style="font-family: Verdana, sans-serif;">first)</span><br /> <span style="font-family: Verdana, sans-serif;">1/8 cup agave nectar</span><br /> <span style="font-family: Verdana, sans-serif;">1/4 teaspoon pure vanilla</span><br /> <span style="font-family: Verdana, sans-serif;">extract</span><br /> <span style="font-family: Verdana, sans-serif;">2/3 cup rolled oats</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <b><span style="font-family: Verdana, sans-serif;">For the filling</span></b><br /> <span style="font-family: Verdana, sans-serif;">1 can pumpkin</span><br /> <span style="font-family: Verdana, sans-serif;">1 can coconut milk</span><br /> <span style="font-family: Verdana, sans-serif;">1/2 cup Sucanat</span><br /> <span style="font-family: Verdana, sans-serif;">2 eggs</span><br /> <span style="font-family: Verdana, sans-serif;">1 tsp cinnamon</span><br /> <br /> <span style="font-family: Verdana, sans-serif;">1/2 tsp ground ginger</span><br /> <span style="font-family: Verdana, sans-serif;">1/4 tsp ground nutmeg</span><br /> <span style="font-family: Verdana, sans-serif;">1/4 tsp pumpkin pie spice</span><br /> <br /> <span style="font-family: Verdana, sans-serif;">1/4 teaspoon salt</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <b><span style="font-family: Verdana, sans-serif;">Instructions:</span></b><br /> <span style="font-family: Verdana, sans-serif;">Preheat the oven to 350 degrees.</span><br /> <span style="font-family: Verdana, sans-serif;">First, prepare the crust. In a food processor, process the walnuts, dates,</span><br /> <span style="font-family: Verdana, sans-serif;">agave nectar, and vanilla until the walnuts and dates are well broken down</span><br /> <span style="font-family: Verdana, sans-serif;">and you have a sticky mixture. Add the rolled oats and pulse until they are</span><br /> <span style="font-family: Verdana, sans-serif;">incorporated.</span><br /> <span style="font-family: Verdana, sans-serif;">Press the mixture into a 13 x 9 inch baking dish. Use your fingers to make</span><br /> <span style="font-family: Verdana, sans-serif;">sure the pan crust is evenly distributed.</span><br /> <span style="font-family: Verdana, sans-serif;">Next, prepare the filling. In a medium bowl, mix together the pumpkin,</span><br /> <span style="font-family: Verdana, sans-serif;">coconut milk, sucanat, eggs, cinnamon, ground ginger, nutmeg, pumpkin</span><br /> <span style="font-family: Verdana, sans-serif;">spice, and salt. Mix very well. Pour the mixture over the crust. Alternatively,</span><br /> <span style="font-family: Verdana, sans-serif;">I like to rinse out the food processor and mix the filling right in the food</span><br /> <span style="font-family: Verdana, sans-serif;">processor. No need to dirty another bowl, right?!</span><br /> <span style="font-family: Verdana, sans-serif;">Bake in the preheated oven until the filling is set, about 4050</span><br /> <span style="font-family: Verdana, sans-serif;">minutes. Allow to cool fully at room temperature before cutting into bars and serving. Enjoy!</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">For more <a href="http://www.afitnurse.com/2016/11/healthy-clean-eating-thanksgiving.html" target="_blank">Healthy Thanksgiving Recipes</a>, check out my blog post on it. </span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Are you ready to start your health and fitness journey AND be ready for 2017? Or do you want to stay on track Thanksgiving till Christmas? Join me for my <a href="http://www.afitnurse.com/2016/11/holiday-survival-guide-fitness-tips-and.html" target="_blank">Holiday Survival Guide</a> or <a href="mailto:afitnurse@gmail.com" target="_blank">email me</a> now! </span>

GlutenFree Pumpkin Pie Bars

9:34 PM

link

image

Preparing for Thanksgiving? Be sure to make Pumpkin Pie Bars! Your family and friends will surely be thankful for you baking this for them as it is gluten free!  Ingredients: For the crust 1 2/3 cups walnuts 1 cup pitted dates (soaked first) 1/8 cup agave nectar 1/4 teaspoon pure vanilla extract 2/3 cup rolled oats For the filling 1 can

Read more