B-A Skillet

An easy, bad-youknowwhat meal and some Monday motivation

I believe THRIVE-ing and STRENGTH go hand in hand. You simply cannot thrive without being strong. And the converse is true- it’s really hard to be strong unless you are in a state of thrive (or on a journey to thrive).

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It’s actually true. Anatomically speaking, if you break a bone, once it heals that area of the bone is stronger.  The same is true for the brokenness in our life. Once you break, you will be stronger in that area of your life, you spirit, than you were before the hurt.  I know that doesn’t make the hurt, the pain, any easier. But believe that you will come away stronger. Reflect on your life this week and look at how you have grown through times of brokenness. Find strength.

Sunday usually ends up being my day to rest and restore. That doesn’t mean I do nothing, it just means I try to take time for me, for my faith, and to s-l-o-w down.  My Mondays that follow restful Sundays go so much better than ones that follow a hectic Sunday. Mondays are also my longest work day and so Monday night’s dinner needs to be quick  AND refueling. 

Today’s recipe is SIMPLE and NUTRITIOUS. It’s full of healthy fats, green veggies, and a few healthy starches (carbs aren’t ALL bad, they are necessary for life!) It only requires 4 main ingredients: asparagus, red onion, grass-fed ground beef, and rice. Cook, add your favorite spices, and you are done. BAM! Dinner in less than 20 minutes.

Start your rice first. Follow your directions on the package and don’t disturb the rice until it is cooked. It ensures you will have perfect rice every time.

While the rice is cooking, brown the grass-fed beef, add in the onions and asparagus. Cook until veggies are at the desired level of cooking. Add the spices that you want- I used garlic, basil, sea salt, and black pepper. 

And that’s it. Serve the veggies and meat over the rice. Nourishing. Simple. Easy. And it makes great leftovers.  

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B-A Skillet
Beef and Asparagus are the main ingredients in this simple, yet nutritious skillet dish.
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Ingredients
  1. Organic White Rice cooked according to package directions.
  2. 1 Package of Grass-fed Beef
  3. 3 cups chopped Asparagus
  4. 1 Red Onion, chopped
  5. Assorted Spices
Instructions
  1. Prepare rice according to package directions.
  2. Brown beef in a large skillet.
  3. Add in onions and continue to cook.
  4. Add asparagus in last. Cook until desired texture is achieved.
  5. Season with your favorite spices.
  6. Serve skillet over rice. Enjoy :-)
THRIVEfitt Life http://thrivefittlife.com/

Apple Crisp Coffee Cake

I LOVE the fall. All things fall. 

Pumpkin. Sweaters. Leaves. A chill in the morning. The smell. Football. Apple Picking…. 

So at the first opportunity to be fully submerged in fall, I take it. 

Notice the distinctly fall looking outfit. I don’t usually wear “normal people clothes” but when I do, its probably for something very important… like apple picking. 

To celebrate the last day of open picking for honey crisp apples (which are my absolute favvvveeeeeeee), I created this apple crisp coffee cake that has protein, no refined sugar, no gluten, and honey crisp apples. 

Fall Perfection.

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This isn’t the most photo packed recipe. But it doesn’t need to be. You’ve got simple instructions. Pictures of the basic steps. And a photo finish. 

Let’s be real- you really only want the recipe anyways. 

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Combine all the crumb ingredients in a small bowl. 

Mix the dry ingredients for the cake first, followed by the wet ingredients. Combine them all together. 

In a greased 8 x 8 pan, pour half the cake mixture. 

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Top with cinnamon (opt) and apples. 

Sprinkle half the crumb mixture on top. 

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A close up on the crumb…. 

Top with remaining cake mixture and crumb and a little more cinnamon. 

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Bake for about 50 minutes. Serve warm or cold. 

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Apple Crisp Coffee Cake
Yields 8
A healthy version of a breakfast treat, gluten free, protein filled, and refined sugar free.
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Prep Time
20 min
Cook Time
50 min
Total Time
1 hr 10 min
Prep Time
20 min
Cook Time
50 min
Total Time
1 hr 10 min
Crumb Mixture
  1. 1 Cup GF flour mix
  2. 1/4 cup Maple Syrup or Honey
  3. 1 1/2 t Cinnamon
  4. ~1/3 cup Coconut Oil
Cake
  1. 2 cups GF Flour
  2. 1/2 t Baking Powder
  3. 1/2 t Baking Soda
  4. 1/4 t Salt
  5. 3/4 cup Coconut Oil
  6. 1 cup Honey Crisp Apple Slices
  7. 1 cup Apple Sauce
  8. 1 scoop Vanilla Whey Protein
  9. 3/4 cup Maple Syrup or Honey
  10. 2 Eggs
  11. 3/4 cup Buttermilk
Instructions
  1. Mix ingredients for crumb topping. Set aside.
  2. Mix together cake ingredients in a bowl, mixing all the drying ingredients and then adding the wet ingredients.
  3. In a greased 8 x 8 pan, layer 1/2 cake mixture, apples, 1/2 crumb mixture, the remaining cake mixture, and the remaining crumb.
  4. Bake at 350 for ~ 50 minutes.
Notes
  1. ** To make buttermilk, add a T of apple cider vinegar to 3/4 cup skim milk (or your milk of choice). Let stand 2 minutes.
THRIVEfitt Life http://thrivefittlife.com/

Mercer’s Muscle Muffins

These little muffins are awesome. 

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Except they aren’t really muffins. 

I mean they are muffin shaped. And they are easy to pick up and eat. 

But that is where the similarities end. 

They are however protein-packed and totally man-food approved! (Because let’s be real ladies… men are really hard to feed “healthy” food too.)

BUT WAIT! There’s more. They are also super simple to make! And you can make them ahead of time for the entire week!!! Hello breakfast, lunch, and snacks!!!! :-) 

Let me sum it up for you:

Super easy. Super delicious. Super protein packed. SUPER AWESOME

 

Simple.

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Chop your veggies and sauté them. 

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Line your greased muffin tins with a slice of turkey. 

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Put your veggies in the turkey cups. 

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Top with some feta. 

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Pour over your egg mixture. 

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Bake until firm and golden brown.

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And then try not to eat one when they come out of the oven. Or two. Or three. 

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The best part is you can eat them hot or cold.  You can also use them as a filling for an egg sandwich. 

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And so you have breakfasts, lunches, and snacks for the whole week. 

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Healthy. Tasty. Fueling. 

 

Mercer's Muscle Muffins
Serves 12
A protein-packed breakfast, lunch, or snack that can be made ahead for the whole week.
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Prep Time
15 min
Cook Time
35 min
Total Time
50 min
Prep Time
15 min
Cook Time
35 min
Total Time
50 min
Ingredients
  1. 1 red pepper, chopped
  2. 1 small yellow onion, chopped
  3. 1 cup mushrooms, chopped
  4. reduced fat feta cheese
  5. 12 slices of turkey lunch meat of your choice (I used black pepper)
  6. 3 eggs
  7. 3/4-1 cup egg whites
  8. 1/4 cup fat free milk or milk of your choice
Instructions
  1. Saute veggies in a skillet.
  2. In a greased muffin tin, place a slice of turkey in each well.
  3. Fill each turkey cup with the sautéed veggies and top with a little feta cheese.
  4. In a separate bowl, mix eggs, whites, and milk together.
  5. Pour over the veggies and feta.
  6. Bake in the oven at 350 for 35 minutes or until eggs are firm and golden brown.
  7. Remove from the oven and let sit for 5 minutes.
  8. Serve hot or cold.
  9. Lasts in the fridge for up to a week.
THRIVEfitt Life http://thrivefittlife.com/

Banana Coconut Almond Pancakes {GF, Dairy-Free}

Hi. I’m Amanda. The girl who hasn’t blogged in forever. A month to be exact. 

I really do mean to be better. And it is now on my goals. 

“I am blogging at least once a week.” 

So if you don’t see a post, yell at me. Seriously. 

I’ve got lots of new, exciting things that I will be sharing with you. I just got back from an exciting weekend with Lebert Training Systems…. but more to come on that. :-) image

A little instagram sneak peak….. (you can follow me @traininthearena)

Right before I left, I got together with my great friend for a breakfast date.  I brought the breakfast, she supplied the super cute plates.

Add in some coffee and great conversation.

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I can’t think of a better way to start a Friday. 

…SIGH…

These gluten-free pancakes are fluffy and light but packed with protein. They really will fuel you all morning long. 

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And they aren’t hard to make. 

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Mix the ingredients together.

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Cook.

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Enjoy. 

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And they are delicious. 

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I topped ours with Coconut Peanut Butter, coconut flakes, and bananas. 

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I promise you will want to lick your plate clean. 

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Banana Coconut Pancakes {GF, DF}
Yields 10
A protein packed, easy breakfast that will fuel you all day long.
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Ingredients
  1. 1 cup Almond Flour
  2. 1/3 cup Coconut Flour
  3. 1 Scoop Vanilla Protein Powder
  4. 1/2 cup Unsweetened Apple Sauce
  5. 2 Eggs
  6. 2 T of Honey
  7. 1 Cup Almond Coconut Milk
  8. 1 heaping teaspoon of Baking Powder
  9. 1/4 cup Coconut Flakes
  10. 1/2 t of Cinnamon
Instructions
  1. Combine all ingredients in a mixing bowl. If mixture is too thick, thin with a bit of water.
  2. Spoon mixture onto a hot griddle.
  3. Cook ~2 minutes on one side, flip and cook ~2 minutes on the other side.
  4. Serve hot with bananas, coconut flakes, and coconut peanut butter or other desired toppings.
THRIVEfitt Life http://thrivefittlife.com/

Blood Orange+ Smoothie

HAPPY NEW YEAR!!!!

I’m so excited for 2015. 

I’ve made goals.

Made lists.

Made plans. 

I love new beginnings and re-starts! 

And protein smoothies. :-) 

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They are quick and easy and easily digestible. 

Today’s smoothie includes blood oranges, tart cherries, and cranberries.  

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Blood oranges contain vitamin c and fiber as well as important antioxidants. Tart cherries have been shown to aid in sleep due to melatonin properties as well as anti-inflammatory properties.  Cranberries have vitamin c, fiber, cancer-fighting phytochemicals, and maganese.

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Combine these power fruits with protein and the calcium in the milk and you have a smoothie ready to help you power through the new year (and new YOU!) 

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Combine the milk, protein, honey, cranberry juice, tart cherries, and blood oranges in a glass. Blend in a blender or with an immersion blender. Serve immediately or store in the fridge for later consumption. 

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Blood Orange+ Snoothie
Serves 1
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Total Time
15 min
Total Time
15 min
Ingredients
  1. 1/2 cup Frozen Tart Cherries
  2. 2 Small Blood Oranges
  3. 1/4 cup Cranberry Juice (no added sugar)
  4. 1/2 cup Milk of choice
  5. 2 tsp Honey
  6. 1 Scoop of Protein Powder
Instructions
  1. Combine all ingredients and blend. Enjoy.
THRIVEfitt Life http://thrivefittlife.com/
It would be a perfect treat for post snow day workout :-) 

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Healthy Protein Eggnog Fudge

A few years ago, I went on an eggnog strike. I refused to drink it. Nada. None. Nothing eggnog flavored. Gross. 

It wasn’t for health reasons either… I just over did it on the eggnog one time. And it ruined it. 

But lately, I’ve been getting back into it. Eggnog waffles, eggnog syrup…… I even bought eggnog flavored coffee. 

So, in my quest to create some healthier holiday treats, I needed something eggnog. And then I got a craving for fudge. 

Eggnog Fudge. Perfect. 

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Add in some protein. No refined sugars. Healthy Fats.

Fa-la-la-la-la!

It is really very simple to make. I used Bolthouse Farms holiday nog for this recipe purely because it is healthier, has a higher protein content, and fewer sugars. However, any low fat eggnog should work. 

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First, I combined my coconut oil and almond butter in a sauce pan. 

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Once it melted, I added in my eggnog extract, my nutmeg, my maple syrup, and my eggnog. 

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I then stirred in my protein powder and mashed banana. 

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I used an immersion blender to make the entire mixture smooth. 

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Right before I spooned the mixture into my mini muffin tins, I added in a handful of dried cranberries. 

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You could also pour the mixture into a bread pan for squares of fudge. 

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Freeze that fudge firm and you are ready to enjoy!! I would keep them in the freezer to keep them nice and firm but a few minutes out of the freezer in a warm house and they are READY to enjoy with a wonderful fudge texture. 

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Enjoy!!

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What are your favorite Christmas flavors???? 

 

Healthy Protein Eggnog Fudge
Serves 12
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Prep Time
15 min
Cook Time
1 hr
Total Time
1 hr 15 min
Prep Time
15 min
Cook Time
1 hr
Total Time
1 hr 15 min
Ingredients
  1. 1/2 cup Almond Butter
  2. 1/2 cup Coconut Oil
  3. 2 T Real Maple Syrup
  4. 1/2+ cup of Bolthouse Farms Holiday Nog or low fat eggnog
  5. 1/4 t nutmeg
  6. 1 Scoop of Vanilla Whey Protein Powder (I used Its About Time)
  7. 1/2 banana, mashed
  8. 1/2 t of eggnog extract
  9. 1 Handful of dried cranberries
Instructions
  1. In a small saucepan, combine and melt almond butter and coconut oil.
  2. Add in maple syrup, eggnog, nutmeg, and extract.
  3. Remove from heat and stir in mashed banana and protein powder.
  4. Blend with an immersion blender (or real blender) until smooth consistency.
  5. Add in your dried cranberries.
  6. Pour into a mini muffin tin.
  7. Place in the freezer for an hour.
  8. Serve slightly thawed, keep in the freezer or fridge.
THRIVEfitt Life http://thrivefittlife.com/