Spicy Honey Lime Crockpot Chicken

This post, like its recipe is super quick and simple.

But sometimes those are the best things in life… especially as the holidays are approaching and we are all a bit short on time!

All you need is a crockpot. Chicken. Honey. Your favorite veggies (fresh or frozen). Spices. A lime (or lime juice). And chicken broth.

Place 1 1/2 cups of the broth in the crock pot. Add 3-4 large, thawed, boneless chicken breasts and top with 1/4 cup of honey, a few shakes of red pepper flakes, the juice of 1 lime, black pepper to taste, and 1 1/2 t of garlic powder (or more if you love garlic). Add 4-6 cups of your favorite veggies (or more) on top of the chicken. I used broccoli, peppers, onions, and carrots, along with a bag of frozen stir fry veggies (hello shortcuts!!!) Put on the lid. Put it on high for 4-6 hours. And when its done, you are left with a glorious pot of shred- able chicken and veggies.

It is great eaten as is. Or fajita-style. On a bed of spinach. Or even on spaghetti squash. :-)

Spicy Honey Lime Crock Pot Chicken
Serves 4
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Prep Time
10 min
Cook Time
6 hr
Total Time
6 hr 10 min
Prep Time
10 min
Cook Time
6 hr
Total Time
6 hr 10 min
  1. 3 Large Chicken Breasts, Skinless and boneless
  2. 2 bags of frozen or fresh veggies of your choice
  3. 1 cup chicken broth
  4. 1/4 cup honey
  5. 1 lime, juice only
  6. 1 t red pepper flakes
  7. 1 T garlic powder
  8. optional: 2-3 T soy sauce
  1. Combine all ingredients in a crock pot.
  2. Cover and cook on high for 4-6 hours.
  3. Shred chicken with a fork and serve hot.
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Enjoy :-) Remember you can be health during the holiday season!

Cooking Spaghetti Squash (and Meal Ideas)

Spaghetti Squash is one of my favorite foods.


Well, not only is it healthy AND delicious, but it also is just cool. I mean, where can you find a food that when it cooks turns into a mess of stringy goodness???? Exactly. It goes from rock hard squash to pasta-like goodness in 45 minutes. Super-squash!

AND check out these stats!!!!

For 1 cup of Spaghetti Squash

        For 1 cup of Spaghetti Squash

It is also really easy to prepare. It freezers and stores well too.

Take your spaghetti squash and cut it in half length wise.

Scoop out the seeds and pulp in the middle.


Place on a baking sheet with the cut side down. Pour a 1/2 inch to an inch of water in the bottom of the sheet.


Place in the oven at 400 F for 45 minutes to an hour. You will know it is done when you can “fork” the squash and it looks like spaghetti noodles.


You can basically use spaghetti squash just like pasta. Be traditional. Be creative. Be adventurous.

But in case you need some ideas:

– Top it with marinara sauce and meat balls

– Toss with grilled chicken strips and roasted veggies

– Mix with salt, pepper, and cheese

-Use raw veggies, cheese, and your favorite salad dressing for a pasta salad

What are your ideas?? Share here or on Facebook!


Stuffed Banana Bread Protein Muffins

I love muffins. And coffee.

I really really REALLY love coffee.

I could drink it all the time. Black. Nothing added. Just coffee in its purest form.

But I digress. This post is about protein muffins. Basically a staple in my busy life. They are filling, great for on-the-go, and well, they go excellently with coffee.

I adapted this recipe from Nutritionist in the Kitch. If you haven’t visited her website, go check it out! Chrystal has some great recipe ideas over there! I haven’t made anything that I haven’t loved from her.

These muffins have three of my favorite things:almond butter, bananas, and coconut oil! They are also packed with protein and are gluten free!!! What more could you want?????? 

As with all good banana bread, you need REALLY ripe bananas. The more ripe, the better!


After mashing those bananas, I add melted coconut oil, vanilla, the dry ingredients, applesauce, and protein powder. After gently mixing it all together, I am ready to construct these delicious little protein power packs.


I spray my muffin tins with coconut oil cooking spray and then fill the cups slightly less than half full with muffin batter.


I then take my almond butter and put about a half teaspoon on the batter in each muffin cup.


I top off the batter in each cup, filling it up to the top.


The muffins are ready to bake at 350 for about 25-30 minutes, until golden brown and a tester comes clean.


These muffins are great hot or cold. The higher protein content and healthy fats keep you full for longer and make a great post workout snack. Oh, and they are also great with coffee.


But all things are good with coffee. :-) 



25 Things I ALWAYS Have in my Pantry

Lately life has been crazy. I feel like I am running around all day long wishing I had those 3 hour breaks I used to complain about. Except that means I am training more people and so I can’t really be upset.  That busy lifestyle is also the inspiration for this post. If I can manage to be super busy and still eat healthy, so can you! It just takes a bit more planning and a well-stocked pantry.

Because let’s face it, when its late and you are tired and hungry it is really easy to stop at the nearest fast food chain or grocery store and pick up something less than healthy to eat… like that double cheeseburger or bag of chocolate. We’ve all done it. But not anymore. 

Preparation is key to success. And so be prepared. Always have some healthy staples on hand. That way, there is no excuse to not go home and cook a quick, healthy meal instead of eating unhealthy because you are so hungry.

My 25 Staples (in no particular order)

1. Peanut Butter (all natural, chunky, no added sugar)

2. Old Fashioned Oats

3. Raisins

4. Apples

5. Bananas

6. Quinoa

7. Eggs/Egg Whites

8. Canned Beans

9. Sweet Potatoes

10. Frozen Stir Fry Veggies

11. Baby Carrots

12. Hummus

13. Ezekiel Bread

14. Frozen Fruit

15. Almond Milk

16. Protein Powder

17. Gluten Free Pasta

18.  Frozen Chicken Breasts

19. Coffee ( you don’t want to see me without it)

20. Maple Syrup (my sweetener of choice)

21. Plain Greek Yogurt

22. Lara Bars

23. Franks Red Hot Sauce

24. Cinnamon

25. Chia Seeds

There ya go :-)

What is a staple for you??


Almond Meal Pancakes with Goat Cheese and Raspberry Wine Sauce

Hello September! Bring on the breakfast posts in honor of National Breakfast Month!!!!


Lately it seems that all things fall have been popping up everywhere! Pumpkin Spice Lattes, plaid, apple cider, hay bales, pumpkins…. I AM SO READY!!!! I love fall weather. Its the perfect workout weather. Its sweater weather. And its beautiful! All those leaves changing colors paint such a magnificent canvas. AHHH….*SIGH*.

But alas, the weather decided it was NOT time for fall yet. 90’s and humidity you could cut a knife with….

And so the humidity dulled my excitement for fall. How can I eat pumpkin pancakes when I start sweating just walking to my car from the grocery store??? I can’t. And especially not when I bought fresh raspberries!!! (There was a sale. A GREAT sale).

With a little help from my favorite kitchen companion, The Flavor Bible, I came up with Almond Meal Pancakes with Goat Cheese and Raspberry Wine Sauce.

These sound pretty fancy. They really aren’t. In fact, they are pretty easy. I used half of a gluten free pancake mix by Hodgson Mill and half almond meal for my “flour” base.  I added a teaspoon of baking powder and two tablespoons of chia seeds. Side note: I LOVE chia seeds. Obsessed.


I added an egg and coconut oil to the dry mixture.


The final ingredient was almond coconut milk. I used the same blend that I used to make the Cherry Mango Fro-tein Shake. (Note that after I let the mixture sit for a few minutes, I had to add a bit of water to thin the mixture).


After mixed all together, I poured small amounts of the batter on a hot, coconut oil greased cast iron griddle.  I added a few sprinkles of goat cheese to the top of the pancakes. image

After the bubbles appeared, I flipped the pancakes over until they finished cooking for about 3-4 minutes.


While I was waiting for the pancakes to cook, I added about 1/3 cup red wine to a sauce pan with about a cup of fresh raspberries. I boiled the mixture for about 5 minutes. After turning off the stove, I added 2 T of chia seeds to thicken the sauce.


I served the pancakes with some maple syrup drizzled on top and the raspberry wine sauce.  It was the perfect sweetness for me. However, if you prefer more sweetness, I would add a tablespoon of sugar or honey to the actual pancakes.


Breakfast for dinner




Happy Breakfasting!!!!! :-)


Cherry Mango Fro-tein Shake

Confession. I LOVE ICE CREAM. LOVE. When its hot, cold, raining, sunny, storming… it doesn’t matter. But the high sugar content often leaves me feeling sick after. And its not as nourishing as I would like it to be.  I’ve tried protein ice cream, protein smoothies, even protein oatmeal… but this new treat is by far my favorite way to enjoy protein. It is just like a soft serve treat, except its nourishing AND doesn’t have all the added sugars. It makes a great dessert, snack, post workout recovery… or even breakfast :-)

My current favorite flavor combination comes from tart cherries and mango chunks. YUM. Tart cherries have anti-inflammatory properties (making them awesome for a post workout treat) and mango is just an awesome summer fruit.  For this recipe, I used fresh- frozen fruit with no added sugar. I may or may not have snuck a few pieces out of the bag before they made it to the blender. 😉

I’ve tried many different milks in the past with my shakes and smoothies, but Califia Farms makes a coconut almond milk blend that is INCREDIBLE!!!! It is by far my favorite “milk” to use in smoothies.   It provides a creamy texture to the frozen treat and leaves a hint of coconut flavor in the background. YUM.

The last component is protein powder. My current favorite to use in baked goods and Fro-tein shakes is Its About Time- Vanilla Whey Protein

Sweetened with stevia, it doesn’t have the artificial sweeteners that you find in so many other brands.

MMMHMMM post workout recovery

MMMHMMM post workout recovery

This delicious treat is so easy to make. Four ingredients. A blender. That’s it.  Enjoy!! And be on the lookout for more Fro-tein shakes in different flavors!!

Cherry Mango Fro-tein Shake

~1/3 cup frozen tart cherries (heaping)

~1/3 cup frozen mango chunks (heaping)

1 scoop of Its About Time vanilla whey protein powder

1/2 cup Califia Farms Coconut Almond Milk blend

water as needed to achieve desired consistency.

Add all ingredients to blender (I use a Ninja blender). Blend until consistency is even and smooth. Enjoy as a snack, post workout shake, or even breakfast. :-)