Quinoa bites version 2.0: more veggies, less calories..just better!

Okay...I have now made about 20 versions of my original Quinoa and Kale Protein Muffins and I've realized two things: they aren't really muffins and you can put just about anything in them. Soooo...here's the latest version. I've decreased the calories by putting in more veggies so they are more like snacks but are still very filling. Enjoy!

On-the-go Veggie and Quinoa Frittatas

(Gluten free!)

What you need: 

• 3/4 cup uncooked pre-rinsed quinoa
• 1.5 cup vegetable broth
• 1 large zucchini either finely chopped (or I just spiralized mine and ran a knife through the strings to make them super small pieces)
• 1/2 cup crumbled feta cheese
• 1 small onion finely chopped
• 1 cup chopped broccoli (I just used frozen) 
• 1 tsp minced garlic
• dash of cayenne pepper or red pepper flakes (to enhance taste)
• Salt and pepper to taste (I am generous with both)
• 7 eggs lightly beaten
• 18 parchment paper muffin tin liners (I get mine at Target)

What you do:

• Pre-heat oven to 375 degrees
• Place muffin tin liners into a muffin tin
• Cook quinoa as package directs in the vegetable broth (let cool)
• Combine cooled quinoa, feta, onion, broccoli, zucchini, garlic, cayenne, salt, pepper and eggs and mix well
• Spoon mixture into the lined muffin tin (you can fill the tin right up to the top-ends up being like a 1/3 cup)
• Bake for 25 minute and let cool a bit before diving in

These freeze super well...just pop a frozen muffin in the microwave for 1 minute and let cool.

The recipe makes 18 protein muffins and has these fun nutrition facts:

Per muffin: 

70 calories

3 grams fat

4.5 grams protein

6 carbs

1 grams fiber

less than 1 gram sugar

Protein chips!?!

If you've talked to me at all in the past 2 weeks or so, you know I'm kinda obsessed with Quest protein bars. For a girl who is always on the run, they are a great go-to meal paired with some cut up veggies. Sometimes, however, it's nice to have something salty; enter Quest Protein Chips. Obviously from the picture below, I'm very excited about the new find (and very sweaty after teaching my 4th class of the day-whoop!) I found these guys at Price Chopping (in the health food section). There are other flavors too and with 21 grams of protein and 120 calories (and only 5 carbs), they are filling and crunchy and salty. I mean, don't think they are going to taste just like potato chips, but I will give them two "Yums" up.

Obsessed with this workout

What's your goal? Get stronger? Faster? Leaner? Burn off that extra desert or too much wine? This workout does it all. You should be able to do it in 45 minutes flat as long as you don't rest (or at least keep the clock running.

Here's what to do: 

Do all exercises for 90 seconds each, then 60 seconds each and finally 30 seconds each. Rest when you need to but if you need to push it, no rest! :)

• Jumping Jacks
• Walk out push ups
• Wall Sit
• Bicycle crunches
• Burpees (with our without the push up-your workout)
• Kettlebell swings
• Walking lunges
• Planks
• Box jumps (jump onto a step if you don't have a box)
• Dips
• Single leg bridge (do 90 seconds each leg)
• Sit ups

Enjoy! 

Obsessed with "spiralizing" veggies

I'm always talking about eating stupid amounts of vegetable and this gadget has made it easier than ever; I'm obsessed. It came in the mail yesterday and I immediately put a zucchini and sweet potato in it as a test. It took all of 30 seconds (maybe) to create these masterpieces below. 

The photo of the orange stuff is sweet potato. I just threw those suckers on a baking sheet with cooking spray and spices and baked them at 400 degrees for about 15 minutes...deliciously thin curly sweet potato fries (next time, I'll toss them in coconut oil...yummy!) 

And then we have zucchini "noodles." I just sauteed those guys for about 5 minutes just to soften them up a bit and ate them as is. But next spaghetti night at my house, I'm going to dress them up a bit with sauce and meatballs (and sneak a few "noodles" into the boys' traditional spaghetti-I bet they won't even notice!)

I will have more recipes later...but couldn't keep my original spiralizing adventure to myself-you're welcome :) 

 

The spiralizer I ordered off Amazon.

Obsessed with this playlist

Try it out...great sweatin' music!