Tag: Hybrid Performance Method

Spaghetti Squash How To
Posted by Raschel Biagioli on in Real Food

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

Posted by Raschel Biagioli on in Real Food

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.

Posted by Raschel Biagioli on in Blog, Real Food

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”

Vegan “Cheese” Sauce
Posted by Raschel Biagioli on in Blog, Real Food

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
Posted by Raschel Biagioli on in Blog, Real Food

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!

Fear of Failure = Sabotage
Posted by Raschel Biagioli on in Blog, Mindfulness

Fear of Failure = Sabotage

It is amazing what fear does inside your head and how you act it out unconsciously to “keep you safe”.

I designed a meditation about fear to work through the “reasons” for why I have been sabotaging my own success in the arena of my body transformation.

I have come to a point along my transformation where people are starting to notice and comment about the changes. This is an uncomfortable feeling because it is uncharted territory. I know how to be mediocrely fit, super strong, kinda fluffy and “thick”. This fit girl is new and weird because I don’t know how to be her. I only have history to relate to and in the past when I was smaller I was sick, accomplishing weight loss through unhealthily doing cardio and eating erratically.

A few weeks ago my coach said to me, “You are going to be in the 160s in no time.” My mind freaked out. I don’t know how to be in the 160s. I have never even thought that was a possibility. I know how to do 170s pretty unsuccessfully but the 160s, NOPE. I am really good at 180 or more. This new territory is uncomfortable and my ego craved to go backwards into the comfortable. I began sabotaging my success. I know how to over eat. I was with family and friends which became the perfect outlet. “Because” they were all eating I didn’t want to be difficult I just did what I always do… eat all the food and not be accountable to it.

My craving and desire to be in control and to be comfortable was “fed” by doing things that I knew how to do.

  • I know how to be 180
  • I know how to eat all the food
  • I know how to feed the feelings instead of feel them.

Most of this was all happening unconsciously. I knew that I was eating, I knew I was not tracking it and I knew that it was not going to get me to my goal but WHY?

My need for security and control were so strong that I was willing to compromise everything, (Progress, integrity, possibility).

  1. A feeling is only a feeling. It is not what is actually happening.
  2. We assign meaning or a story to that feeling.
  3. We act as if the meanings and stories are actually happening to us.

In my case:

  1. I have been feeling uncomfortable in this new uncharted territory.
  2. The meaning I have assigned to these feelings: I will fail because it is what happened in the past. My friends and family will not accept this new me. I don’t deserve this success.
  3. The actions I have taken to get away from the uncomfortable and insecure feelings were to do everything that IS comfortable. Doing what is comfortable, eating and following and old success pattern satiated the need for security.

If there is no such thing as feelings then there is no such thing as security, and there is no such thing as uncomfortable.

I declare to be the cause in my life instead of creating because(s). Instead of getting stuck in the “what if” I am going to jump into the unreasonable.

Reason = Because

Action = [be]ing the cause

And so it is.