Crispy Chipotle Chickpeas

Take your snacking to a new level with these crispy alternatives!

CaloriesCarbsFatProteinFiberServings
113153.35.354

Ingredients: 
1 can of chickpeas 
8 grams oil of choice
1/8 tsp sea salt 
1/8 tsp southwest/chipotle seasoning of choice
Cayenne pepper (optional and to flavor preference)

Directions:
1. Drain chickpeas and let dry overnight (they will not get crispy if you don’t let them dry). 

To make them extra crispy you can skin them. This is a tedious task. The best way I found so far is to put them on a papertowel and then with a dry papertowl rub in a circle for 30 seconds. The skins come off slightly and then you can pull them out. The beans are shiny under the coats.

2. Preheat oven to 350.
3. Place chickpeas in a bowl then coat peas with your choice of oil.

4. Once coated, add seasoning and stir. I threw them all in a pot and just give the entire thing a swirl until they were coated.


5. Line a cookie sheet with parchment paper or aluminum foil. 
6. Spread coated chickpeas on pan evenly. 

I did 1 pan with skins and 1 without so I could taste the difference. They were crunchier without the skins but if you are going to eat them all right away then taking the time to skin them is not worth it.


7. Bake for 50 minutes. Let cool and EAT!
8. Store in an open container, this is critical so you do not trap moisture inside with the beans. This way they stay crispy.

Stuffed Butternut Squash

Sweet and Spicy. A powerful combination in this flavorful gluten free, vegan and antibody free dish.

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Macros
357 cal /serving : 69C | 6F | 10P | 9Fib

Ingredients: (serves 6)

  • 3 SMALL butternut squash or 2 large (After scooping out some of the innards to make space for the “stuffing” it was 200g of squash per side.
  • 160g, 1 cup of dry jasmine rice
  • 250g, 1 can of black beans
  • 250g, 1 can of sweet corn
  • 1, 16oz jar of salsa, lime flavored is the one I picked
  • 18g of fresh cilantro
  • 1tsp cumin
  • 1/2 tsp cayenne pepper
  • salt and pepper to taste
  • 1.5 avocado or 23g avocado per serving (1/4)
  • 56g goat cheese, 13g per serving
  •  

Instructions:

  1. Preheat oven to 400
  2. Wash the squash and cut them in half the long way, scoop out seeds/innards
  3. Place face up on a cookie sheet, I place aluminum foil down because the sugars can spill onto the sides
  4. Bake squash for about 1 hour or until soft/golden.
  5. Prepare stuffing while squash is cooking.

5. Cook rice as instructed.

6. Rinse and drain black beans, and corn.

7. Chop cilantro.

8. Mix rice, jar of salsa, cilantro, black beans, corn and spices together.

Once the squash is cooked, scoop out some of the inside to allow space for the stuffing.

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Layer stuffing into the squash and top with goat cheese or cheese of choice with avocado.

ENJOY!

Meal Prep, Meat Production

The macronutrient I struggled the most to get enough of was protein. I decided find the most organized AF way to hit my minimums.

Below is the mass production of turkey taco meat. I will make 30 or more servings of a single protein. I make 1 type of protein each weekend. This allows me to rotating the meat, I don’t get bored and have variety to choose from.

Step 1: Invest in Tupperware. For protein I have about 60, 1 cup containers (I like the rectangle so they stack nice in the freezer) and I also have about 60, 1/2 cup containers (also a square so they stack on the door and in the freezer).

Step 2: Measure /Weigh ALL of the raw meat.

Step 3: Enter these into you fitness tracker as a recipe; I use MyFitnessPal.

Step 4: Add seasoning to the meat and add these to your recipe.

Step 5: Cook all of the protein.

Step 5a: My trick to get finely shredded ground turkey is while and after you are cooking each batch, mash it up with a whisk. That 99% ground turkey is stubborn and this helps a ton.

Step 6: Re-weigh all of the protein. Divide this number by the number of servings or containers you have available

Step 7: Portion and let cool.

Step 8: Freeze

Step 9: Pull them out of the freezer as needed. I use the ice cold meat as the ice pack in my cooler for work.

Chipotle Lime Coleslaw Turkey Rachel

Leftover thanksgiving turkey that you’re getting sick of? Here is a way to mix things up for a zesty open faced sandwich.

Macros

127cal (makes 2 servings)

3.5C | 8F | 17P | 1Fib

Bread & Cheese not included

Ingredients:

  • 85g raw coleslaw mix
  • 10g Horseradish brown mustard
  • 15g Primal Kitchen, chipotle lime mayo
  • 5g white wine vinegar
  • Celery salt – to taste
  • Black pepper – to taste
  • 140g roasted thanksgiving turkey

1. In a bowl mix together coleslaw, brown mustard, white wine vinegar, chipotle lime mayo, celery salt and pepper.

2. Layer coleslaw over turkey on top of your choice of bread. Open faced sandwiches cut your carbs but still allow you to enjoy the flavor of your favorite bread. Add Swiss cheese to make it an official “Rachel” sandwich. I am trying dairy free right now so I skipped that add-on.

2.5 Minute Chocolate Pumpkin Cake

I love cake.

Having minimal macros can make this difficult so i needed to write a recipe that was quick and delicious!

Macros

509 cal /cake

55C | 10F | 54P | 13Fib

Topping not included

Ingredients:

  • 60g pumpkin purée
  • 22g chocolate protein powder
  • 138g liquid egg whites
  • 1tsp baking powder
  • 2g stevia
  • 70g Dark Chocolate Kodiak Cake Power Pancake and Waffle Mix
  • 1 second spray of cooking spray

How to

  1. In a mixing bowl mix Kodiak Cake mix, pumpkin, protein, powder, stevia, and egg whites.
  2. Spray microwave safe bowl with cooking spray.
  3. Scoop cake batter into bowl.
  4. Microwave 2.5 minutes or until the center is stiff.
    • The bowl will be hot.
  5. Flop onto plate immediately exiting the microwave.
  6. Top with available macros. Pictured is Walden Farms Chocolate Syrup mixed with PB2

Spaghetti Squash How To

Step 1: Stab with knife

Step 2: Place on microwave safe plate or bowl

Step 3: Cover with plastic wrap

Step 4: Microwave 12 minutes

Step 5: Split open and scoop out seeds

Step 6: Scoop flesh into strainer

Step 7: Forget while you do 10 other things in the kitchen (about 10 mins)

Step 8: Serve

Flexible Dieting

What is “Flexible Dieting”?

Flexible dieting is a style of dieting that is based around counting the three main macro-nutrients that you consume daily (carbohydrates, protein and fat). This style of diet can lead to long term success because of its ability to be less strict. You are able to choose the foods you want to eat and when you want to eat them.

The word gets a bad reputation because 95% of them fail. The reason they fail is because they are a short term solution, are unrealistic and unsustainable. Most dieters attempt to lose weight and reach goals by making radical changes and completely restrict themselves from eating a certain foods or entire groups all together. Going between the extremes often results in a failed diet attempt. Flexible dieting allows you to find balance.

For this style of calorie restriction these are a few of my recommendations:

  1. Body Weight Scale: I recommend that you weight yourself daily. Weigh yourself naked, every morning when you wake up and after using the restroom. Your weight will fluctuate week to week and using the same scale every day over the week you can see you average change over weeks’ time. Many things will fluctuate your weight: water intake, hormone levels, exercise intensity, travel, salt, large meals etc.
  2. Food Scale: a food scale will allow you to be as precise as possible. The size of cups can be deceiving and 1 table spoon could turn into 2 very quickly. The most accurate way to work flexible dieting is to weigh everything.
  3. Calorie Tracking App: this will be essential so you can track what you are eating each day. I recommend MyFitnessPal, MyMacros, and LifeSum. For the foods without labels, a helpful website to find accurate macro-nutrient is: www.calorieking.com .
  4. Weekly progress photos: this will help you monitor changes in your body composition that will help me make custom macro-nutrient breakdowns.

Info:

  • Carbohydrates – 4 calories per gram of carbohydrate
    • The primary role of carbohydrates is to provide energy for the body.  We store energy from carbohydrates in the form of glycogen in our liver and muscles.
  • Protein – 4 calories per gram of protein
    • Protein is a well-known macronutrient for it’s role in muscle recovery from exercise. Protein is are the ‘the building blocks of life’. Unlike carbohydrate and fat, there is no way for our bodies to store excess protein for further use, so it is important to have an adequate amount of protein on a daily basis for health and recovery.
  • Fat – 9 calories per gram of fat
    • Dietary fat plays a crucial role in hormone balance.
  • Alcohol – 7 calories per gram
    • Does not provide any nutritional value other than calories.
    • Here is how you can calculate it:
      • Take the total amount of calories in your alcoholic beverage and divide it by 4 if you would like to track your beverage as carbohydrates. Take the total amount of calories in your alcoholic beverage and divide it by 9 if you would like to track your beverage as fats. You can do a mix between carbohydrates and fat if you prefer.

Meal frequency:

Feel free to eat as many or few meals as you desire. The most important factor is total daily calories. As long as you hit your target macro-nutrients goal for the day, it doesn’t matter if you have 2 meals or 10 meals.

Meal Timing:

To optimize performance and recovery around exercise, I recommend a higher amount of quick digesting carbs before and after a workout with a lower amount of protein and low fat.

Other Terms or things to know:

  • RFFYM – real food fits your macros, this will be used in different recipes
  • Macros – short term for flexible dieting macronutrients
  • IIFYM- if it fits your macros, commonly referred to when looking at different recipes because a lot of things will fit your macros
  • Cook in bulk, it makes life easy
  • Carbs – a “5 point variance” once you determine the number of carbs you are eating try to stay within 5 above or 5 below.
  • Fats- a “2 point variance” once you determine the number of fats you are eating try to stay within 2 above or 2 below.
  • Fiber – try to remain above 25 grams.
  • Water: half your body weigh in ounces, +4 oz or every 15 mins you workout and +8 for every cup of coffee you consume.

Chocolate Coffee Sea Salt Cookies

These high fiber chocolatey goodness are a quick snack at the end of a day and great with a cup of real coffee.

Macros

56 cal /cookie

9C | 1.9F | 3.5P | 2.2Fib

Ingredients (24 servings):

    266g Dark Chocolate Kodiak Cake Waffle Mix (1/2 a box)
    18g Raw Oat Bran
    4g Stevia
    70g Lily’s Chocolate Chips
    0.75 cup of chilled coffee

Preheat the oven to 350

Measure chocolate waffle mix.

Mix in stevia.

Mix in bran.

Mix in chocolate chips.

Mix in coffee.

Portion onto parchment paper.

Squish flat with a spoon.

Sprinkle sea salt.

Bake 9-10 minutes until crisp on the edge.

Coconut Cajun Shrimp w. Zoodles

This recipe takes under 15 minutes and it’s fantastic. The extra broth gives it a Pho-flare.

Macros

388 cal /serving

12C | 18F | 46P | 3Fib

Ingredients (2 servings):

    15g minced garlic
    1/3 cup bone broth
    1/2 lemon juice yield
    525g zucchini sliced/ spiraled into zoodles
    375g shrimp raw
    2tbsp coconut oil
    Old Bay seasoning 1/2 tsp
    Black pepper 1/4 tsp
    Seafood seasoning of personal preference

Start by making your zoodles. My mom bought me this contraption for my birthday and it makes straight spaghetti out of my zucchini. I peel as much as I can to make zoodles and then I shred the middle with a grater and use it in my pancakes.

I then sauté the shrimp in garlic until they are pink/cooked.

I then add my zoodles.

As soon as the zoodles are on the heat, I add my liquids and seasonings (bone broth, lemon juice, and coconut oil, Old Bay, black pepper and seafood seasoning). Stir occasionally until the zoodles are the right texture. There will be extra liquid, which makes it pho-like.

Pancakes!!!

Anyone that knows me, knows that I love Pancakes!!! When I was growing up EVERY Saturday my dad would make pancakes from scratch.

Now, I still love pancakes but have found ways to expand the volume and fill them with protein.

Macros

340cal

34C | 3F | 40P | 6Fib

Ingredients (per serving):

    53g Kodiak Cakes, protein packed buttermilk flapjack and waffle mix
    100g shredded zucchini
    1g stevia
    138g egg whites
    1 second spray oil
    Toppings of choice

I use the shredded zucchini to double the volume but it still keeps the same flavor of the pancakes. I also use the egg whites instead of water as my mixing agent. This increases the protein. I like a sweeter pancake so the stevia takes it from a waffle flavor to a pancake.

Costco carries these giant boxes of pancake mix! It’s the best price I have found!!!

Step 1: Shred zucchini

Step 2: Add stevia to zucchini. I put the zucchini in first so that the pancake mix doesn’t stick to my bowl. I also love this 4 cup mixing cup. It allows me to just pour right into the pan.

Step 3: Add pancake mix

Step 4: Add egg whites

Step 5: mix with a fork

Step 6: Spray pan and cook pancakes, I find that I have to use a rubber scraper to get them to flatten out and become round… that pesky zucchini makes them weird shapes

Step 7: Stack and enjoy

I get pretty creative with my toppings, this particular day I used the Walden Farms chocolate syrup and raw unsweetened coconut to make “German Chocolate Cake – Pancakes”