Tag Archives: #breakfast

I Carrot About You!

I am all about a tasty breakfast muffin……pretty sure we have established that already….but what I’m not all about: excess sugar and calories by way of said muffin. Because of that I am constantly seeking out healthier swaps to satisfy my sweet tooth at breakfast. And since I carrot about you, I just had to share this recipe (I hope you see what I did there).

Allow me to present to you the healthy and delicious carrot cake muffin!!!!!!!!

IMG_6319
Ingredients:
-2 cups dry old fashioned rolled oats (I used gluten free)
-1 tsp baking powder (GF)
-1/2 tsp ground cinnamon
-1/4 tsp ground ginger
-1/4 tsp ground nutmeg
-1/4 tsp sea salt
-1 cup unsweetened coconut milk
-2 large eggs, beaten lightly
-1 tsp pure vanilla extract
-1/4 cup pure maple syrup
-3/4 cup grated carrots
-1/4 cup crushed pineapple (in 100% pineapple juice) drained
-3 tbl light sour cream
-3 tbl powdered sugar

To make:

Preheat oven to 350. Line muffin tin with muffin papers or spray with coconut oil. Combine oats, baking powder, cinnamon, ginger, nutmeg and salt in a bowl. Set aside. Combine coconut milk, eggs, maple syrup, extract, carrots, and pineapple in a bowl. Mix well. Fold coconut milk mixture into oat mixture, mixing well. Divide batter evenly into prepared muffin cups. Bake for 30 minutes, rotating pan after 15 minutes. Make icing while muffins bake by combining powdered sugar with sour cream. Drizzle muffins when cool with 1 tsp of icing each. Best served warm.

Those following my meal planning system, this counts as 1 yellow!

Enjoy!

IMG_6323

Tagged , , ,

Let’s Hash It Out!

I’m talking about breakfast hash, kids…..just making that clear right now.

Those of you who follow me on social media know I started a new workout program a little over a month ago (I’ll be blogging about that soon), and I was super excited when I saw the nutrition guide and recipes that accompanied it. This sweet potato breakfast hash recipe was one of the recipes I couldn’t wait to try, and based on the response I had when I shared on my IG, you guys are anxious to try it, too!

Want to know the best part of this recipe? It’s a sheet pan recipe….meaning minimal dishes! Everyone loves that! Here’s how to make it:

Sheet Pan Sweet Potato Hash with Eggs

Ingredients:
-2 medium sweet potatoes, cubed
-1 medium onion, chopped
-2 cloves garlic, chopped
-1 red bell pepper, chopped
-1 cup black beans, rinsed and drained
-1 cup corn kernels
-2 tbsp +2 tsp olive oil
-1 1/2 tsp chili powder
-1/4 tsp ground cumin
-1/4 tsp smoked paprika
-1/2 tsp sea salt (divided use)
-1/2 tsp ground black pepper
-8 large eggs
-2 tbsp chopped cilantro

How to make:

1. Preheat oven to 400 degrees. Line a sheet pan with parchment paper or spray with cooking spray, then set aside.

2. Combine sweet potatoes, onion, garlic, red pepper, beans, corn, chili pepper, cumin, paprika, 1/4 tsp salt, tsp pepper, and oil in a bowl, tossing to blend.

3. Place sweet potato mixture on pan. Bake for 18-20 minutes, stirring after 10 minutes.

4. Create 8 wells in mixture, cracking an egg in each. Season with remaining salt and pepper. Bake for an additional 8-10 minutes or until eggs are set.

5. Garnish with cilantro and serve!

*********A Quick Recipe Change Up***********

I have major issues with egg yolks and have to use egg whites only. I modified this recipe by just omitting the step with the egg wells. Instead, I scrambled my egg whites and mixed them in with the hash mixture after removing from oven. So good!

Tag me on IG if you try it @sparklefitnessbabe!

IMG_8876

 

Tagged , , , , ,

Enjoy these muffin tops!

Happy New Year, guys! I hope you had a great end to 2018 and that 2019 is off to a killer start for you!

I don’t know about everyone else, but I am happy to be at this point in my calendar. The last month of the year always have me hiding in my turtle shell and reverting to a someone introverted human being. Luckily, that only lasts the time frame between Thanksgiving and New Year’s Day. I’ve been working on lots of behind the scenes projects, mostly my book which will publish sooner than later. I can’t wait to share with you guys! That has kept me busy while I was under the radar.

Many of you have shared how much you love when I share recipes, so I am going to do my best to share even more with you this year, starting with this healthy and delicious muffin recipe! It is one I love making when I am entertaining guests or family because they are so good and no one knows they are healthy (shhhh….don’t tell them).

img_8955

Look at that beautiful muffin top. 

Katie’s Healthy Banana Muffins

Ingredients:
-1 1/2 cup whole wheat flour
-1 tsp baking soda
-1/4 tsp salt
-3 bananas (the riper the better)
-1 tbl vanilla
-1 tbl coconut oil (melted)
-1 egg
-1/2 cup plain greek yogurt
-1 tbl almond or soy milk
-1/4 cup honey (pure)
-1/2 cup chocolate chips (Enjoy Life is the brand I use)

Whisk the flour, baking soda, and salt together. Set aside. Blend all other ingredients together (you can even mix them all in a blender to make it easy). Blend the wet and dry ingredients together, then fold in the chocolate chips. Bake for 20-25 minutes at 350 degrees!

If you are one of my clients following one of my meal plans, one muffin equates to 1 yellow, 1/4 purple, and 1 tsp. Sometimes I use blueberries in place of the chocolate chips and that changes the purple count to 1.

Enjoy!

img_8961

Tagged , , , ,

I DONUT live a life without donuts!

Donuts are one of my all time favorite things….I’m pretty sure anyone who reads my blog and follows me on Facebook knows this. I mean…..I captain a running team called Running for Donuts and run the race with a donut on my head. It’s an obsession. I’ve embraced it.

screen-shot-2017-02-15-at-6-29-43-pm

I go by the running name “Bearclaw.”

Every now and again I like to enjoy a donut from Peace, Love, and Little Donuts….a franchise that makes the best donuts around, but most of the time I prefer making healthier versions of this treat.

I know what you are thinking…they don’t taste like real donuts. If you are after the Fruity Pebbles donuts or Creamsticks, then you are right….you can’t make those kinds healthy regardless of how hard you try. I love chocolate, and I love chocolate glazed, so the recipe that I make the most is the closest thing to that. They are so good!

16776938_10158177165385244_1048086646_o

Donuts that taste like a brownie but fit in any meal plan.

Here’s my recipe!

                                                                         Katie’s Chocolate Donuts

– 1 cup whole wheat flour (or oat flour)
-2 scoops Chocolate Shakeology
-1/2 cup Truvia (you could use Stevia if you prefer)
-3 Tablespoons Cocoa Powder
-1/2 Teaspoon Baking Soda
-1/2 Teaspoon Salt
-1/4 cup egg whites
-8 ounces natural applesauce
-1/4 cup water

Mix well. If batter is too thick, add more applesauce or water until it reaches desired consistency. Bake for 20 minutes at 350 degrees! Enjoy!

**If you are a 21 Day Fixer, I break one donut down to be 1/2 cup yellow, 1/2 purple, 1/2 red.

screen-shot-2017-02-15-at-6-15-46-pm

You won’t regret these beauties!

Tagged , , , , , , , , ,

Healthier Coffee for all!

I love coffee.

I love coffee a lot.

In fact, I’m pretty sure it’s my blood type.

Over the years my coffee style has evolved. Back in the day I actually hated it….yes, you heard right. I hated it. If I needed a boost I opted for pop instead of coffee. The taste of coffee was just….ugh! I’m not sure when I actually decided I liked coffee, but I can’t believe I used to choose that carbonated nastiness over my now favorite beverage!

In the beginning I would load my coffee up with flavored creamer and sugar to disguise the taste, then slowly started to cut back on all of those “add ins” I put into my cup. When I became a health and fitness coach, I started to pay more attention to how I was fueling my body. The creamers I loved….I was sad to find out how bad they were for me, but I knew that I couldn’t drink my coffee black. What in the world could I substitute for the fabulosity I had been using?

Screen Shot 2016-04-29 at 3.34.17 PM

Here are some healthier alternatives to keep your coffee flavored and tasting great without loading it with unnecessary calories:

Coconut Oil and Extract: Coconut Oil has about a million uses, so I was excited when I added it to my coffee! Besides smelling like a beach,  coconut oil is great for boosting your immune system, increasing energy, and speeding up your metabolism! All you do is add one teaspoon of coconut oil, a splash of extract if you prefer (I love hazelnut), and blend in a blender or with an immersion blender. It makes it nice and frothy with a kick of extra flavor!

Coconut Oil and Unsalted Grassfed Butter: Also known as Bulletproof Coffee, I wasn’t sure how I felt about putting butter on anything besides toast, especially because I had read many articles sharing reasons NOT to drink bulletproof coffee.  However, I had read articles that shared how having your healthy fat early in the morning helped with focus and mental clarity, so I figured I would see for myself what the fuss was about. Blending the ingredients in with your coffee created a delicious latte , but I wasn’t a fan of cutting out other areas of my breakfast due to the nutritional content of the butter. Some people love this and drink it daily; my only recommendation is to do your research to see if it aligns with your current meal plan/diet.

Almond Milk/ Coconut Milk Creamer: I always have these on hand for my shakes so from a cost effective standpoint, I don’t need to purchase anything additional to flavor my coffee. Using a splash in your coffee with a bit of Stevia is a great way to add a little sweetness without the calorie overload (Sidenote: Stevia is all natural and a better alternative to sugar, but don’t use much…it is much sweeter than sugar).

Cinnamon: Replace your creamer with a teaspoon of cinnamon. This is my new favorite recipe, and it has a bunch of health benefits! Not only does it save you over 75 calories a cup, but adding cinnamon can help reduce cholesterol and blood sugar. Pay attention next time you are at Starbucks….you’ll see a cinnamon shaker at the coffee stand!

Make your own creamer: I used to follow the recipes for homemade creamer from Deliciously Organic, only I would use almond milk in place of the heavy cream. Making your own allows you to control everything that is in your creamer and the recipes make a ton!

Remember, everything is okay in moderation. Sometimes I indulge in regular coffee creamer (I love the Nestle Coffeemate Samoa flavor), but I don’t go overboard. Make smart choices…you don’t want to drink all of your calories!

All this coffee talk has me needing to brew another cup……or hit the coffee shop!

Happy Caffeinating!

Screen Shot 2016-04-29 at 3.34.36 PM

Tagged , , , , , , , , , , ,

Hotcakes for a Hot Waist!

Many, many things contributed to me gaining that extra 60 pounds I decided to hang out with a few years ago.

Fast food and booze were up there on the list, but there was one little food friend that helped escalate the weight gain process.

Pancakes. Mother F#%&@ing Pancakes.

I am very honest with my love for breakfast food. IT IS THE BEST! I swear I could eat it every meal of the day and be happy, especially my beloved pancakes. Who doesn’t love a pancake (if you don’t, I may need to put you on friendship probation….Im serious). I love them so much that the very first profile picture I had on Facebook was a rabbit with a pancake on its head.

Don't believe me? Go look at my Facebook.

Don’t believe me? Go look at my Facebook.

When I started my weight loss journey, I knew I would have to seriously re-evaluate my eating habits. I was fine with cutting out the nasty processed food, but my heavenly little buttermilk breakfast buddy…..not so much. With time I learned there were ways I could still make pancakes in a healthy way and enjoy in moderation.

Let me introduce you to one of my favorite recipes: the Cashew Pancake!

I'm nuts about these.

This recipe is from the 21 Day Fix Extreme Meal Plan, and to be honest, I’m a little mad at Autumn for not sharing it with us sooner. Things I like about it: 1) It’s healthy. 2) It has minimal ingredients. 3) I can make a bunch of them, store them in the fridge, and reheat when needed. 4) Taste great topped with fruit instead of syrup. 5) I can make lots of nutty pun jokes when making them (see what I did there???)

Here’s what you need to make them and the easy instructions, too!

Cashew Pancakes

Ingredients:

-1/2 cup raw cashews

-2 cups oats (old fashioned)

-1 large egg

-Dash Pink Himalayan salt

-1 teaspoon cinnamon

-1 tablespoon melted coconut oil

-1 1/3 Cups water

-1 teaspoon vanilla extract

All you need!

Here’s how to whip them up!

Step 1: Pulse oats, cashews, cinnamon, and salt in food processor until fine.

Step 2: Add egg, water, oil, and vanilla. Pulse again until batter becomes thicker. If you need to thin it a bit, add a tad bit more water.

Step 3: Heat up your griddle/ pan/ water you are cooking these on (SIDENOTE: the cavemen used to cook their pancakes on rocks) and spray with Coconut Oil. I use this instead of Pam…so much healthier.

My favorite spray!

Step 4: Cook like any other pancake, flipping when one side has browned and the edges bubble.

Step 5: Top with favorite berries or syrup.

Something to mention…..these are more solid than your fluffy buttermilk pancakes. Don’t think you did anything wrong when you flip them and realize they are a little sturdier. They still taste amazing. This recipe makes 10 pancakes, and a serving is 2.

If you want to watch my girl Autumn make them, you can watch here. She uses the same coconut spray as me, so we are basically best friends. Plus the last time I saw her I got to clear a bathroom for her to use, which was pretty neat and made me feel like a jacked sequined security guard. That’s best friend status.

Oh yeah, and get quality kitchen help, like I always seem to have……

On duty 24/7

Tagged , , , ,

That’s Berry Bananas, Yo!

I get really angry when people tell me that eating healthy is boring.

Have you met me? Have I ever cooked/baked for you? It’s not boring, friends. I’m on a quest this year to prove to you that you can make delicious, healthy meals that everyone in your family will love.

Last night I made a great make ahead breakfast option and had to share it with you all. I don’t know about you, but I am really a hot mess in the mornings. I wake up, do my routine, but I really don’t consider my brain to be awake until about 10am. By that time I’ve had my cup of coffee and my Shakeology is down the hatch, so I have energy and am no longer who Kyle would refer to as “Morning Katie.” Because of the fact that I move like a total snail in the mornings, I love breakfast items that are quick, easy, and fall into my meal plan.

Introducing to you my “That’s Berry Bananas Oatmeal, Yo”. (If you don’t get the Yo reference, you need to spend some time with my man, Shaun T).

What you need:

-1 cup Steel Cut Oats
-1 cup Old Fashioned Oats
-1 tablespoon cinnamon
-1 tablespoon vanilla extract
-1 teaspoon baking powder
-1 cup nuts (I use slivered almonds, but choose what you want)
-2 cups unsweetened vanilla almond milk
-1 egg
-1 banana
-1 cup raspberries or blueberries (whatever floats your boat)
-3/4 cup natural maple syrup

Ingredients Needed to Make this delicious meal!

Ingredients Needed to Make this delicious meal!

How You Make It:

1. Preheat your oven to 350 degrees and spray a 9 X 13 pan. I use a coconut oil spray (make healthier choices).

2. Mix together the oats, baking powder, syrup, half of the nuts you have selected, half of the berries, and cinnamon. If you aren’t into Steel Oats (I don’t know how that is possible), you can use straight up old fashioned oats completely, just modify the portions so you have 2 cups of those.

How purrddyyyyyyy.

How purrddyyyyyyy.

3. Mix egg, milk, and vanilla in a separate bowl. Word to the wise….the vanilla milk truly makes a difference. I don’t suggest using plain jane unsweetened almond milk…it just doesn’t have the same ZING.

"Beat it!" -Michael Jackson

“Beat it!” -Michael Jackson

4. Spread your oatmeal mixture into the pan. You want to make sure it is even and pressed into the corners.

It will look thin, but don't worry...this will expand in the oven.

It will look thin, but don’t worry…this will expand in the oven.

5. Pour the milk mixture over the flattened oatmeal mixture.

Drown those oats!

Drown those oats!

 

6. Top with your remaining berries and nuts. Slice banana and top as well. I got crazy and tossed a little cinnamon on it, too!

You can even put bananas in the base layer if you want!

You can even put bananas in the base layer if you want!

7. Bake at 350 degrees for 35 minutes. Be prepared for your house to smell amazing.

What a beautiful little number!

What a beautiful little number!

 

Once removed, serve warm or you can refrigerate and reheat when ready.

Let’s go over a couple very important things:

-Prep time is only about 5 minutes, so this is great to make the night before without slaving away in the kitchen.

-This is totally 21 Day Fix Approved. One Serving is 1 Yellow, 1 Purple, and 1 Blue. I did not count the milk/egg because it is divided up into all of the servings, but if you are a stickler, I would probably mark it as 1/8 of a cup or so.

-This is totally customizable. If you are making it for kids that don’t like these berries, make it with something they enjoy. You can use realistically any fruit, and you don’t have to use nuts if you are allergic, hate them, or just want to save your blue container for cheese.

 

I hope you and your family loves this!

ENJOY!

ENJOY!

 

Tagged , , , ,