Apple Pie Oatmeal

Apple Pie Oatmeal

It is that time of year when all the sweets are out to get me. I created this easy Apple Pie Oatmeal recipe that serves as a dessert or a delicious breakfast.

CaloriesCarbsFatsProteinFiberServings
428571914111

Pie Ingredients:

  • 45 grams of Trader Joe’s rolled oats
  • 1/3 Serving of NOatmeal (I have a large quantity of this meal prepped)
  • 2 grams of cinnamon
  • 2 grams of stevia
  • 130 grams of sliced apples
  • OPTIONAL: 32 grams of sunflower butter (not included in macros)

Instructions:

  1. Cut up apple into small pieces.
  2. Add NOatmeal and oats to bowl.
  3. Roll in apple pieces.
  4. Add cinnamon and Stevia.
  5. Stir.
  6. Add water to desired “soupiness”
  7. Microwave for about 2.5-3 minutes on high or until the apple pieces are just slightly tender.
  8. OPTIONAL: Add sunflower butter and microwave for an additional 30 seconds.
  9. Enjoy.

Post workout this is a great carbohydrate replenishment that is high in fiber. You can even mix in some vanilla protein powder and bring the protein levels up! Very flexible and delicious! Also, this is easy to travel with.


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Venison Roast Tacos

Venison Roast Tacos

I had an extra venison roast and I love tacos and bowls. This seemed like a fantastic solution! Lean, delicious and multiple uses for a large chunk of meat.

CaloriesCarbsFatsProteinFiberServings
1563.32.7280.510

Meat Ingredients:

  • 840 grams of raw venison roast
  • 2 cups bone broth
  • 300 grams onion
  • 1 tsp coconut sugar
  • 1 tsp coriander
  • 30 grams minced garlic
  • 1 large lime juice
  • 2 tsp garlic powder
  • 1/2 tbsp oregano
  • 1 tsp cayenne
  • 1.5 tbsp chili powder
  • 1 tsp salt
  • 1 tsp cumin

Other taco building ingredients:

  • corn tortillas
  • cilantro
  • avocado
  • rice
  • salsa

Instructions:

  1. Thaw meat.
  2. Place meat in a crock pot.
  3. Cut up onion to desired shape and put around the meat.
  4. Season!!!!
  5. Pour bone broth over the top.
  6. Secure lid, turn on high, set a timer for 8 hours and walk away.
  7. After 8 hours, pull apart with a fork and serve either as a taco or a burrito bowl. The broth is fantastic over some rice!

Gluten free, high protein, low carb solution. Make the entire roast and freeze off half for a meal 1 week later. Possibly use the first half as taco and the second half as burrito bowls.

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NOatmeal

NOatmeal

Skip the oatmeal while still enjoying a warm breakfast on the go. Meal prep noatmeal by putting together the dry goods once a week. In the morning add your milk of choice to this gluten free mixture and away you go.

CaloriesCarbsFatsProteinFiberServings
57313.25022.261

Ingredients:

  • 10 grams steel cut oats
  • 50 grams hemp hearts
  • 14 grams shelled walnuts
  • 14 grams chopped pecans
  • pinch of salt
  • 1-2 grams of cinnamon
  • 1/2 cup (120 grams) coconut milk
  • Stevia – optional
  • 18 grams sunflower butter – optional

Instructions:

  1. To meal prep, layer steel cut oats, hemp hearts, salt, cinnamon and nuts.
  2. When you’re ready to eat add 1/2 cup of coconut milk (or milk of choice) or water.
  3. Microwave for 1 minute. I use the Aladdin to go mug because nothing sticks to it and there is nothing worse than oatmeal cement.
  4. If you want to add sunflower butter.
  5. Microwave mixture for 1 additional minute.
  6. Mix and enjoy.
Crispy Chipotle Chickpeas

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.

Meal Prep, Meat Production

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

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.

Spaghetti Squash How To

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

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.

Vegan “Cheese” Sauce

Vegan “Cheese” Sauce

I bought nutritional yeast flakes and so I’m writing a series of recipes that use them up. I am loving it!

This was an easy recipe that adds a lot of flavor to basically anything you want to put it on.

Makes 6 servings of sauce

119 Calories | 6.2C, 6.4F, 9.2P, 4.9Fib (Macros for just for the sauce)

Ingredients

  • 28g coconut oil
  • 320g unsweetened almond milk
  • 2g ground cumin
  • 2g ground paprika
  • 2g chili powder
  • 1g black pepper
  • Lemon juice
  • 100g nutritional yeast flakes (adds the nutty/cheesy flavor)
  • Salt to taste at time of serving
  • How to:
    1. In a pot, measure out oil.

    1. In the same pot, add almond milk or milk of choice.

    1. Place on stove and begin to simmer.

    1. Once at a simmer, add spices and lemon juice.

    Simmer for about 2 mins (enough time to wash a few dishes or begin to cook a spaghetti squash).
    1. Add nutritional yeast flakes.

    1. Whisk the mixture so there are no chunks of yeast.

    Let thicken for about 1-3 minutes.
    1. Portion or serve.

I added this to spaghetti squash (still vegan) and then I added ground turkey (not vegan but delicious!)

Cowboy Caviar

Cowboy Caviar

One of my favorite “dip” recipes that I can take anywhere and people love! It is fresh, healthy and delicious!

This makes a giant bowl of gluten free, dairy free fun!

~16 servings or cups in the bowl.

87 Calories | 18.9C, 0.4F, 3.4P, 4.4Fib

Ingredients

  • 1 can corn
  • 1 can diced tomatoes
  • 1 can green chili peppers
  • 1 can black beans
  • 1 can black eyed peas
  • 200g diced red onion
  • 150g diced raw yellow pepper
  • 325g diced raw red pepper
  • 200g diced raw green pepper
  • 300g diced raw orange pepper
  • 96g zesty Italian fat free dressing
  • 64g Salsa Ranchera
  • 40g chopped raw cilantro
  • 1 lime, juiced and zested
  • Garlic powder, salt, pepper & Tabasco sauce added to taste
  • Optional: add avocado or jalapeños (adjust macros on your own)
  • There is a lot of chopping but once you get it all done its worth it! I recommend making this in the morning or the day before so all the flavors have time to fall together.
  • When buy the ingredient, the most difficult one to find will be the black eyed peas. In the whole line of beans there will be 1 can.
  • How I make this:
    Put a colander in the sink.
    Put 2 pieces of paper towel in a giant mixing bowl.
    Open a can, rinse the ingredient in the colander, put ingredient on top of the paper towel to let dry.
    Put two my pieces of paper towel on top of that ingredient.
    Keep layering.
    While this is drying out chop all the fresh/raw ingredients.
    Remove paper towels.
    Mix canned ingredients with raw ingredients.
    Add dressing, cilantro, and seasoning to taste.
    Serve on a chip, on a salad or on top of meat.

Happy sharing and eating!